Spreading Weightlifting Like a Bad Case of Chlamydia in a Frat House

[olyw8lifter]

25Feb16

10 Cleans EMOM @ 95kg

I see you're copying me and my programming!! Just kidding, I love EMOM programs!! Good work, I'll be back up to those weights soon enough once I get more adjusted to the increased heel height of my shoes.

[NorwichGrad]

Nice EMOM Cleans!
Also, wanted to give you props for your dedication. Not only as a coach but as an athlete.

Thanks, JJ..


I have accepted long ago that I cannot serve two masters. I can't be a coach and an aspiring masters weightlifter at the same time. I have decided to focus on coaching more than being an athlete. But I'm just glad I can still lift..

I see you're copying me and my programming!! Just kidding, I love EMOM programs!! Good work, I'll be back up to those weights soon enough once I get more adjusted to the increased heel height of my shoes.

Thanks, Keith. Your program is pure genius! Really.

I never considered EMOM until I started following your log. It's great because I really get the best of both worlds from an intensity AND volume stand point, without sacrificing quality reps. I also like that I get conditioning training at relatively higher weights.



----

Catch up:

Friday Training.

5 x 3 @ 133-kg




Then I did bb. Biceps and tricep lifting.


Yesterday:

Lifted with Buddy.

[olyw8lifter]

Yep, that's pretty much why I love it!! Doesn't wreck me so long as I keep my ego in check, and keep it to about 10-15 reps or so.

[NorwichGrad]

Yep, that's pretty much why I love it!! Doesn't wreck me so long as I keep my ego in check, and keep it to about 10-15 reps or so.

I actually started incorporating EMOM into some of my lifters’ programming. Good stuff.


Catch up.


Maya is getting more and more comfortable in the bottom position of both clean and snatch. She also set a 100-lb 3RM PR on front squat this Sunday. She will hit 100-lb CJ this year for sure.




Yesterday.
Did 3 x 10 squat 116-kg
Then did bro-building stuff. Mainly bis and tris.

[NorwichGrad]

1MAR16

Snatched up to 75-kg

[NorwichGrad]

Catch Up

Thursday. Cleans to 107-kg.. Some bodybuilding.





Yesterday. 5 triples of 310-lbs. Volume PR. Bodybuilding afterward.






This AM. Tested my shoulder that I've been nursing due to injury. Set an all time PR of 255-kg.

[stobco]

Catch Up

Thursday. Cleans to 107-kg.. Some bodybuilding.





Yesterday. 5 triples of 310-lbs. Volume PR. Bodybuilding afterward.






This AM. Tested my shoulder that I've been nursing due to injury. Set an all time PR of 255-kg.

Nice! Way to set a PR after coming off an injury! And 255 kg at that!

[NorwichGrad]

Nice! Way to set a PR after coming off an injury! And 255 kg at that!

HAHAHA!! I see what you did there.. lol.

Next prehab will be my eyes!!

It was only 255-lbs..

[jjeane]

Joel I am so happy for you on your jerk PR! Doing the happy dance! Something must have been in the air Sat!

[NorwichGrad]

Joel I am so happy for you on your jerk PR! Doing the happy dance! Something must have been in the air Sat!

Thanks JJ. Yeah, I was not expecting to PR.



This morning.


Squat 3 x 10 @ 121kg (266-lbs). Vid below only shows 3rd set.

[jjeane]

Joel are you on instagram? If so you should follow @sickangles. Steve Galvan of 210 WL in San Antonio has been asked to photo for IWF for 2016 Olympics and he set up that page. it has some awesome stuff on it.

[NorwichGrad]

Joel are you on instagram? If so you should follow @sickangles. Steve Galvan of 210 WL in San Antonio has been asked to photo for IWF for 2016 Olympics and he set up that page. it has some awesome stuff on it.

I'm gonna have to join Instagram. thanks.

Yesterday’s training.

Did 10 singles 100-kg cleans EMOM. Volume PR. That was the most I’ve ever done rep-wise at that weight.





This AM.

5 x 5 Back Squat @ 138 kg (304 (lbs)

Then did some singles snatches up to 60-kg.

[NorwichGrad]

Catch up.


Friday.






Saturday

Volume PR. 5 triples @ 146kg (321-lbs)

[NorwichGrad]

Yesterday I set a 370-lb squat PR yesterday. I'm still doing the Olympic lifts, but my primary focus is to hit 400-lbs in the squat.




This morning I set a 253-lb Clean PR. I chased this number for a long, long time..

[stobco]

Great job getting those two PR's, nice lifts!

[olyw8lifter]

Excellent PR's, Joel!!

I'm working on a 182kg/400# squat also!! I just increased my heel height on the shoes, so adjusting to that right now.

[NorwichGrad]

Thanks, bros! Yeah, it is rare for masters lifters to set back-to-back PRs like I did. It was a great weekend.



--

Buddy’s WL Meet Write Up


“The greater danger for most of us lies not in setting our aim too high and falling
short; but in setting our aim too low, and achieving our mark.”

-Michelangelo.


Buddy entered his 3rd meet yesterday in Bethlehem, PA. We had a goal of qualifying for Youth Nationals. He needed to total 201-kg.

My plan was as follows: Open with 87-kg snatch and 107-kg C&J, and then go from there.

Snatch:

His first attempt he missed.
Second attempt he got.
Third attempt was 90-kg. He missed.

So he needed 114-kg to get the 201-kg total.

I encouraged him to increase his opener to 110-kg. I took some calculated risk. I figured if he got the 110, then he will have two attempts at 114.

First attempt he got. 110-kg in the bag.
Second attempt was 114-kg. It slipped.
Third attempt at 114-kg again he was able to clean it no problem. He jerked it, I got excited because I thought he got the minimum. But got redlighted due to elbows shaking.

My heart broke for him.

I had to think of something quick to cheer him on.. But deep inside I knew he was crushed.

I congratulated him on a job well done. He gave it all. I emphasized that his openers this time were far heavier than his meet PRs last July.

For example, he set a meet PR of 75-kg in the snatch last time. Yesterday he did 87-kg.

He set a meet PR of 95-kg in C&J last time. He did 110-kg yesterday.

His total was 170-kg just a few months ago. Yesterday he totaled 197-kg. A jump of almost 60-lbs.




Then I told him, “Bud. Forget Youth Nationals. Let’s shoot for Junior Nationals in 2017!!”

He will need to total 225-kg before January 2017 to qualify for Junior Nationals 2017. I also encouraged him to drop a weight class. He weighed in at 109-kg yesterday so he competed in the 105-plus class. If he drops 4 kilos, he can compete in the 105-kg weight class. I told him this was Klokov’s weightclass.


And that got him excited! I could see the fire in his heart. But most importantly, his smile was back on his face.. We set a much higher goal, like Michelangelo said, even if he didn’t even lift.





This video was from July of 2015. You can clearly see the difference in his technique. He was also heavier back then. He is much leaner nowadays.





Junior Nationals, here we go, bitchez!!


Oh, in case you’re wondering why there is a floppy-eared, drooling midget donkey in a WL vid. There was an Easter Parade yesterday on the avenue in front of the meet building. I thought it was cool that they celebrated the Resurrection in a town called Bethlehem.

[NorwichGrad]

Starting a new squat cycle. The program is experimental and is derived from Texas Madcow, but sort of, kind of.

Squat
3 x 10 @ 241-lbs

Bro-building, broz.
Delts

Arnold Press 3 x 10 25-lbs
OHP 3 x 8 95-lb


Metcon to burn fat and $hit

75-lbs of:
10 reps snatch grip DL+
10 reps snatch pulls from knees +
10 reps bentover rows

Relax 15 second and repeat 2x

[BubsNBean]

Hi Joel! I did snatches today and finally "felt" squatting the bar up. You'd be so proud, it's only taken me 2 years

I need to do metcons, dammit. I need to burn the fatz too. Womp womp.

[NorwichGrad]

Hi Joel! I did snatches today and finally "felt" squatting the bar up. You'd be so proud, it's only taken me 2 years

I need to do metcons, dammit. I need to burn the fatz too. Womp womp.

Yay! Good to hear, Bubz! Post vids when you get a chance.. Keep it up! I take it the hammies are treating you well.



24Mar16

Power Cleans @165-lbs x 10 singles EMOM


Bro-building, bros.

3 x 10 Seated Rows
3 x 10 Close Grip Lat PD


Core
3 supersets x 10 reps
GHR + Situps

[NorwichGrad]

25Mar16

5 x 5 Squat @ 280-lbs

[NorwichGrad]

Katie is back now that basketball season is over.

I gave Buddy his training plan for the next 8 weeks. Goal is to increase his back and front squats, and to increase his overhead strength. He did DL today up to 525-lbs. His all time PR was 540-lb @ 250-lbs. He weighed 235-lbs today. He will go down a weight class as 105-kg with no problem.

[Marius_Ursus]

It's great to see those videos of "your kids". They've come so far.

Do you have meet coming up?

[NorwichGrad]

It's great to see those videos of "your kids". They've come so far.

Do you have meet coming up?

Thanks, primo. Yeah. These kids are my pride and joy, like my biological kids.

I don’t have any plans to enter a meet any time soon. The national masters is my goal. Unfortunately, it costs money to compete at that level because of locations. But fortunately, the location also changes year after year. The event is usually held in California, Georgia (this year), and the nearest one is New Jersey. I’m not sure when it will be held in Joisey, but I will shoot for that one when it comes around the Northeast.


Catch up.

Yesterday:

Back Squat
3 x 10 118-kg


Today:

Bro-building
3 giant sets of:
Bi
Tri
Forearm
Abs


Then did metcon to get heart rate up

2 sets of The Bear x 5 reps
95-lbs
105-lbs

Then did 2 sets of Klokov Complex
135-lb
155-lb

[NorwichGrad]

Squat
5 x 5 @ 135kg (297-lbs)

OH Press
3 x 8 @ 100-lbs

[NorwichGrad]

Catch up.

Yesterday.

Power Cleans to 90-kg.

Bro-building. Seated Rows. 5 x 10


Burn da fat, broz. Tabata – KB swings, ball throws, Russian twist, mountain climber on med ball.



This AM:

Squats 6 Triples @ 315-lbs. Volume PR.

[NorwichGrad]

Buddy's new program is based on increasing his back and front squats, and overhead strength.

He will be doing back and front squats 5x a week, with a combo of 10rm, 5rm, 3rm 1rm, with some pauses thrown in there.

He did up to 352-lbs of 3RM squats, with the first rep being a 3-second pause. Then he did brobuilding overhead press 10RM, did some technique work on snatch and cleans to maintain technical proficiency, then I introduced 'The Bear' to get his heart rate up.






Maya set two PRs. She practically power cleaned 100-lbs. Actual weight was 99-lbs. She was supposed to clean the weight, but panicked so she ended up receiving the bar high. Then she squatted a little over her bodyweight. She weighs 120-lb and squatted 121-lbs (blue plates) for the first time.





Even my chickens set a PR. They usually produce large size eggs. One of them produced a super duper extra jumbo egg. It must have hurt.

[NorwichGrad]

Monday

Squats 2 x 10 @ 276-lbs

Power Snatch to 135-lb

Power Clean and Jerk to 155-lbs







Tuesday

Shoulder rehab and bro-building.

Bi, tris, forearms, lower back abs.

[NorwichGrad]

Catch Up:


Wednesday –

2 sets x 5 reps squat 315 lbs.
Bro building. Upper back. 5 x 10 seated rows.

Thursday-
C&J up to 90-kg

Friday-
3 singles @ 352-lbs

[NorwichGrad]

Buddy set a 3RM PR (1st rep 3-second pause, 2nd and 3rd rep regular speed) back squat at 363-lbs. He’s been doing a lot of bodybuilding stuff as well. We still do the classic lifts at lighter weights to maintain proficiency. But goal the next two months is to increase squat and overhead position strengths..






Nicole is back after a 5-month hiatus from swimming. She came close to qualifying nationally. She was 2-seconds close. UGH..

Her WL skills never went away. She still has it..