[Zerocrew1984]

damn dude. the back squats look brutal. i took 50lbs off my max and even then. damn.

[takeahnase]

Originally Posted by Zerocrew1984

damn dude. the back squats look brutal. i took 50lbs off my max and even then. damn.

Yeah, I had to go down by 5 or 10 kg in my first workout and also took 10 or 15kg of my max. The first couple of weeks are quite tough. Triples on olympic and assistance, then 5-8 on squats and then 5s on pulls...

[Zerocrew1984]

yeah, im taking my squats lower .

[takeahnase]

06.01.2008 Recovery and Grip

Stretching

Grip (Gripper, Hex DB Holds)

[takeahnase]

07.01.2007 Wk 2/Day 1

Warm up

Hang Power Snatches
20*3*2
30*3
40*3

Power Snatch + 2 Snatches
50*3*2 (not enough hip)
52.5*3*2
50*3*2

I was supposed to do Power Snatch + Hang Snatch + Snatch. Hang Snatches are doing nothing for me though. After power snatching, it takes too long to get into a good position to do hang snatches and I sometimes lose my grip. Also, I don't think my movements on hang snatches replicate my movements on the full lift. In the following I will drop hang movements from the routine and always do either the full lift or the power version. This way I will have two power days per snatch/clean and do the full lift twice per week.

Snatch Drop
52.5*3*3 (was very slow)

Somehow I tweaked my hamstring (close to the back of the knee).

Overhead Squat
55*3*2 (depth was very good)

Hamstrings still acting up, so I reduced the weight on squats by 20kg.

Squats
100*5*2

Quit the squats, hamstring was pinging.

Clean Shrugs
120*5*5

Standing Twists/Chinups
(5/0)*(60/25)

A bit pissed about the hamstring part

[takeahnase]

07.01.2008 Recovery and Grip

Upper Body Stretching

Hex DB Holds

[Zerocrew1984]

hows the hammie?

[Zerocrew1984]

check out my form in teh log

[takeahnase]

Hamstring appears to be ok again. However, I will probably take it easy tomorrow and do some upper body work.

08.01.2008 Recovery and Grip

Upper Body Stretching

Neck Traction

Grip (grippers, wrist roller)

[takeahnase]

09.01.2008 Wk 2/Day 2

Wasn’t sure about my hamstring holding up, so I did not do any explosive movements

Warm up

Overhead Squat
20*3
40*3
50*3
60*3
70*3*2
75*3

Overhead Press (slight push)
60*5*2
62.5*5*3

Chinups
30

Situps
15*35