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Polynomial's "let's get strong for fun and profit" log

Workout

Body weight: 196.8
Squat: 45x5x3 135x5 (for warm up)
Front squat: 45x5 135x3 (ditto)
Cleans: 40x5 90x2 110x2 140x1 155x1 155x1 165x1
Overhead squat: 45x5 110x5 (practice)
Snatch balance: 45x5 (practice)

Today was the first time that I've done full squat cleans and I was pretty happy with my form. Energy was low, as to be expected, and the numbers reflect that since a week ago I was power cleaning 155x3x5 without much trouble.

Narrowing my stance on the front squats made a world of difference in my form, by the way.
 
Thursday 3-20-08

Body weight: 197.4
Deadlift: (135x5 225x3 315x1 365x1 385x1) 405x1 :dl:

That felt pretty good, especially given that I'm on a reduced calorie diet and I did cleans yesterday.
 
Damn! I knew you had it in you. Where did you DL since you weren't at bumper plate central? Are you out of town?
 
Wednesday 3-26-08

Body weight: 197.2
Squat: (45x5x3 135x5 185x3 225x2 255x1) 285x3 275x3
Press: (45x5 95x5 115x3) 135x3 135x1
Cleans/Power cleans: Did a bunch, and worked on some form. Full squat cleaned 175 twice, 155 a bunch of times, but somehow 185 didn't fly.

I think that taking 10 grams of fish oil a day really helps me recover.
 
jas123 said:
Nice press and squat numbers! Are they P-R's?
Click to expand...

I got 135x3 before on the press, but the squat would be a P R since I never tried that weight. I'm gonna have to take a video of my form at some point, since it feels OK, but I have a feeling that it could be improved.
 
Polynomial said:
I got 135x3 before on the press, but the squat would be a P R since I never tried that weight. I'm gonna have to take a video of my form at some point, since it feels OK, but I have a feeling that it could be improved.
Click to expand...
Yeah, lets see a vid of that voyage down to parallel. From what I remember your hip to knee is about 3 feet.
 
Saturday 3-29-08

Front squat: 45x3x2 135x3 185x3 205x1 225x1 (P R) 205x3 - all paused at the bottom
Push press: 45x3 95x3 115x1 135x1 155x1 165x1 175x1 185x1 (P R)
Dips: {bw}x10 {bw+35}x3

Just a little bit of higher intensity stuff. My shoulders are pretty sore from the push press and front squats. I didn't do any of the dipping under the bar on the PP.
 
Hey, I noticed that you incorporate Crossfit workouts? I absolutely love em, and I don't think I'll ever go back. Pumped to see another Crossfitter here! Keep up the solid work.
 
Highlanda01602 said:
Hey, I noticed that you incorporate Crossfit workouts? I absolutely love em, and I don't think I'll ever go back. Pumped to see another Crossfitter here! Keep up the solid work.
Click to expand...

Thanks! Doing some metcon workouts can be fun.

Sunday 3-31-08

Warm up: squats - 45x5x3
Rack Pulls: 135x5 225x5 315x3 405x3 405x2
Paused squats: 135x5 135x5 185x4 225x3

When I was walking out of the gym I remembered that I should engage my hamstrings and glutes more during the rack pulls, instead of making it seem like a back movement. I'm pretty sure that it looks alright, but I'm not thinking about pushing my pelvis out as much as I should be, if that makes sense.

I took it easy on the paused squats weight wise. As far as how I did them, I took the bar out, squatted into the hole and rested the bar on the safety bars, waited a second or two, then pushed up. I got a much better feeling for hip drive this way and I can't believe that I haven't tried this before.
 
Monday 3-31-08

I wasn't gonna go today, but eh, I had to help out my girlfriend and her friend with their workout.

Squats: (45x5x3 135x5)
Dumbbell Bench: 45x5 65x5 75x3
Press: 45x5 95x5

My shoulders and right tricep really began to hurt at this point so I stopped. Hopefully I'll recover by Wednesday.
 
Monday 4-14-08

Body weight: 199.8
Squat: (45x5x3 135x5 185x5 225x3) 255x5x3
Bench: (45x5 135x5) 155x5x3
Pull-ups: {bw}x7 {bw}x3

I've been pretty busy, causing me to slack with my logging. But everything should be back to normal now.

Here's my first set of squats from today (255x5)

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Looks pretty good. You may be leaning slightly too far forward about half way up. Time to hit it hard.
 
Hmmm, a squat and a half good morning all in one, nice work Poly, I can see Jas has taught you well:run:

And still............................
 
Alexander said:
Hmmm, a squat and a half good morning all in one, nice work Poly, I can see Jas has taught you well:run:

And still............................
Click to expand...

I'm trying to establish a good hip drive by thinking about my butt coming up from the hole, causing my back to lag slightly behind.
We'll see how that goes.
 
Polynomial said:
I'm trying to establish a good hip drive by thinking about my butt coming up from the hole, causing my back to lag slightly behind.
We'll see how that goes.
Click to expand...
Sorry, I just wanted to be an a$$hole because it makes me feel good about myself.

Focus on keeping the arch super tight before you work on your hip drive. You're going really deep, which is awesome, but it will make it harder to keep that arch in your back. Your depth is an honorable act not seen often.
 
jas123 said:
Damn, wordsmith junior. Some poetic prose there.

When you go really deep you tend to lean forward a little. Watch all the Oly guys when they go ATG.
Click to expand...
Yeah, when you're that deep it's impossible not to round a little, thats why I only squat down to 45 degrees. I don't want to risk injury so I do it that way, but I still tell people I'm doing full squats.
 
Oh yeah, I did some power cleans and heavy squats last Wednesday.

Tuesday 4-22-08

Squat: (45x5x3 135x5 185x5 225x3) 265x5x2
Dumbbell Bench: (55x5) 70x5 70x7 70x4
Chin-ups: {bw}x6 {bw}x6
 
Tuesday 4-28-08

Usual warm up, then some squats. Some people and I used chains (we're guessing they weigh around 30-40lbs per chain?) and squatted 2 plates + chains for 2 sets of 3 reps. That exercise felt awesome. I really tried to explode from the bottom, and my whatever kinetic chain has never been hit so hard.

Then I did bench 160x5x2 since I'm getting sick.

Wednesday 4-29-08

Power clean work (got up to 170, then lots of lighter sets), along with 2 sets of body-weight pull ups.

I hope this flu or whatever I have goes away quickly.
 
You've been sick a lot it seems. Do you supplement with antioxidants? I like Miracle Greens as an AO. I also recommend Cordygen 5, gives me endurance and an overall feeling of good health.
 
Alexander said:
You've been sick a lot it seems. Do you supplement with antioxidants? I like Miracle Greens as an AO. I also recommend Cordygen 5, gives me endurance and an overall feeling of good health.
Click to expand...

I haven't been sick for a while now, just busy (hence not updating as often). But you're right that it has happened more than it should.

I'm taking about 10g of fish oil/day, along with 2 multivitamins (1 in the morning, 1 at night). I have a bottle of "Greens 3000" but I'll try this Miracle Greens and look into Cordygen 5. Thanks for the recommendation!
 
Polynomial said:
I haven't been sick for a while now, just busy (hence not updating as often). But you're right that it has happened more than it should.

I'm taking about 10g of fish oil/day, along with 2 multivitamins (1 in the morning, 1 at night). I have a bottle of "Greens 3000" but I'll try this Miracle Greens and look into Cordygen 5. Thanks for the recommendation!
Click to expand...
Yeah, I thought I remembered you getting pretty sick around christmas time. I used to get real sick almost every year. I haven't been sick for years, probably the supps. Definitely check out Cordygen 5 and I meant Miracle Reds as an AO, but the Greens are good too, probably similar to your Greens 3000.

Where are the tandem lifting vids?
 
Monday 5-12-08

Body weight: 203.6
Squat: (45x5x3 135x5 185x5 225x3) 245x5x2
Rack Jerk (in kilograms): 20x3 40x3 50x3 70x2
Hang clean: (in kilograms): 40x3 (felt tired)
Chin-ups: {bw}x7 {bw}x6
 
Tusday 5-13-08

Body weight: 201.6
Squat: 45x5x3 (warm-up)
Power cleans (in kilos): warm-up, 40x3 50x3
Cleans: 50x2
Power snatch: 40x3

My left elbow was really in pain even with light weights, so I quit early. I must have aggravated something pretty badly yesterday. It took me about 30 mins + ibuprofen before the pain subsided.
 
Haha, welcome to the ibuprofin addict club. No, that sucks man. I'll be interested to see how your training progresses with the new Oly focus.
 
Thursday 5-15-08

Body weight: 202.2 (damn you burrito!)
Warm up: squat: 45x5x3 + going over some technique with the bar

Hang Snatch: 40x2
Snatch: 40x1 40x1 40x1 50x1 50x1 50x1 50x1 50x1 55x0 55x1 55x1 55x1 55x0 (all in kilograms)

The snatches didn't aggravate my left elbow too much. I landed a bit in front on the first few, but the rest were better. I noticed that as long as I remember to keep my chest over the bar, I seem to do OK. However, I still think that I might be using too little leg power when exploding at the top, so I'll start doing more of the hang snatches and hang cleans, since those seem to help.
 
Friday 5-16-08

Body weight: 201.0
Overhead squats: 45x4 95x3 115x3 135x2x2 115x4

I started to bench but my left arm was getting aggravated. Also, my lower back wasn't very happy with the overhead squats after snatching yesterday. That's some poor planning on my part.
 
I was recommended the following routine:

Monday
Snatch volume
Squat - heavy singles or doubles
Press
Chin-ups

Tuesday
Clean and Jerk volume
Light snatch
Front squat

Thursday
Snatch medium
clean medium
jerk from rack
bench

Friday
Snatch and C&J heavy singles
Squat - sets of 5
Deadlift/RDL's
 
That looks like fun Poly. By "snatch volume", are you working on technique with lighter weight or actually doing higher rep sets? I've heard higher rep sets are bad for Oly stuff because they tend to lead to form breakdowns when fatigue occurs. Watch my CnJ video, my form is emaculate at the start :twisted:

I better not see you using a belt either :nono:
 
jas123 said:
That looks like fun Poly. By "snatch volume", are you working on technique with lighter weight or actually doing higher rep sets? I've heard higher rep sets are bad for Oly stuff because they tend to lead to form breakdowns when fatigue occurs. Watch my CnJ video, my form is emaculate at the start :twisted:

I better not see you using a belt either :nono:
Click to expand...

High volume as in lighter weight for maybe sets of two or three. You're right about the form breakdown, too.

I'm pretty sure that there are a couple oly coaches drooling over your CnJ video at any given time. I bet that with a few months of training you could give some of the oly guys a serious run for their money.
 
Yeah, it's tempting to try it. When I finish school in Dec. and move where ever, if I can't find a place to train strongman with proper equipment (I may be in NYC) then I may switch to Oly stuff. I'll definitely need a coach. I'd love to see some of my sh1t in that slow mo frame speed. It would be ridiculously suboptimal I'm sure.
 
Monday 5-19-08

(All oly lifts are in kilograms)

Body weight: 203.2 (The pizza was awesome thankyouverymuch)
Hang Snatch: 40x2
Snatch: 40x2 40x1 40x2 40x1 45x1x5
Squat: 135x5 185x2 225x1 275x1 295x1 315x1 (P R)
Press: 45x5 95x5 115x3 125x5 125x3
Chin-ups: {bw}x6 {bw}x5

The snatches were pretty terrible today. I'd catch the bar either too high, behind me, or in front of me. JD suggested that maybe I'm not using enough weight, and I think that this is part of the problem since when I added 10 lbs my form got much better. Hopefully this will improve throughout the week when I do medium and heavy snatches.

I was pretty happy with the 315 back squat P R but I did go a little forward when coming up. That's to be expected with P R attempts, though.
 
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