Thread: Maximum impulse training

Back squat PR and I had more in the tank. Wasn't supposed to do a double but I wanted to see where I was at. The rest of the training nearly killed me.

• Back squats
  265x1,1,1,1,1,2 PR
• Military press
  115x3,3,3,3 (push press), 3 (push press)
• Weighted chinups
  +60x3,3,3
  +55x3,3
• Leg press/Neutral-grip pullups
  440x10/BWx10, 440x10/BWx10, 440x10/BWx6
• Hill sprints - 3

ow

• Front squats
  200x3,3,3,3,3,3,3,3,3,7 PR
• Bench press
  175x3,3,3,2
  165x3
• Bent-over DB rows
  100x5,5,5
• Tricep extensions/BB curls
  20x10/60x10
  20x10/60x10
  15x10/70x7
• 60 yard sprints
  8 w/ 150 yard jog recoveries, 90 second intervals

• Full squats
  240x2,2,2,2,2,2,2,2,2,7 PR
• Military press
  115x3,3,3,2,3
• Weighted chinups
  +60x3,3,3,2,2
• Leg press/Neutral-grip pullups
  490x10,10,10/BWx10,8,5
• Box jumps/Hanging leg raise
  42" box
  3,3,3/10,10,10

Wow, strong weighted chins!

Originally Posted by JerseyDevil

Wow, strong weighted chins!

Thanks a lot.

Yesterday I did a bit of conditioning. It was 36 20 yard sprints with different start positions - 12 were done from a plank, 12 from a kneel, and 12 from a push-up position. All done with 20 second rest intervals.

Is that a leg press/pull up superset? would never of thought to put them two together! i cant do supersets in my gym as soon as i move somebody is on your bench or squat rack straight away.......then feel greedy saying "sorry im actually using both!!!!!"

Yeah, it's a superset. It beats the hell out of me for some reason.

congrats on the squat PR

Originally Posted by gtbmed

Front squat PR. I have never front squatted with 230 before. Also set a rep PR on DB rows.

BTW there were some guys in my gym doing wide stance front squats that would probably best qualify as quarter squats. They traded turns for awhile so I got tired of waiting and threw in a few snatches to warm up. They grunted and strutted as if they were lifting heavy weight. I hate that.

I hate that. I love it when I ask if they are done, and then I start doing my fronts squats which were as heavy as their 1/4 back squats, and I'm going ATG.

Workouts are looking good in here, man. Nice and simple but effective. Trumps any kind of other workout, IMO.

Originally Posted by fufu

congrats on the squat PR

Thanks - I certainly have more work to do but it's good to hit a rep PR every once in awhile.

Originally Posted by Scarface30

I hate that. I love it when I ask if they are done, and then I start doing my fronts squats which were as heavy as their 1/4 back squats, and I'm going ATG.

Workouts are looking good in here, man. Nice and simple but effective. Trumps any kind of other workout, IMO.

There's just no reason for showboating and ego when you step in the weightroom. My motivation is personal and not extrospective and IMO that's the only way to make real, consistent progress. If you spend all of your time trying to compare yourself to others or impress others, you're not going to find much satisfaction.

I feel like when you get in the weightroom, you should respect the place and the others around you, focus, and do your work. Everything else just takes away from your progress.

• Front squats
  235x1,1,3 PR
• Bench press
  175x3,3,3,3
  165x2
• Box jumps/weighted crunches
  42" box
  3,3,3/155x15,15,15

12 weeks of this and I am finished, thankfully. There were some weeks where I didn't know that I could make it to the end.

Squats:

245x5 (to parallel) - 240x7 (ATG after 9 work sets)

Front squats:

225x1 - 235x3 (after 2 singles at that weight)

I'm pretty sure weight gain was minimal which is good as I was trying to maintain.

• Snatches
  85x1,1,1,1,1
  95x1,1,1,1,1
  100x1,1,1,1,1
  105x1
  110x1
  115x1
  120x1
  125x1 PR
• Hanging leg raises
  BWx10,10
• Cleans
  155x1,1,1,1,1
  165x1,1,1,1,1
  170x1,1,1,1,1
  175x1
  180x1
  185x1
  190x1
  195x1
  200x1,1 PR
• Box jumps
  42" box
  8x3

I love your program Greg. A nice mix of standard movements and Olympic lifts.

greg, i looked up the foam roller, never noticed one in my gym, what other stretch is there or what could i use to replace the foam roller if you aware of any?

Use a piece of PVC pipe or some other type of plastic pipe.

Thank you shoes!

• Snatches
  85x1,1,1,1,1
  95x1,1,1,1,1
  100x1,1,1,1,1
  105x1
  110x1
  115x1
  120x1
  125x1,1
  130x1,1 - PR
• Full squats - OW
  175x10
  195x10
  210x10
• Push press
  115x3,3,3,3,3
• Abs

Originally Posted by gtbmed

Thank you shoes!

• Snatches
  85x1,1,1,1,1
  95x1,1,1,1,1
  100x1,1,1,1,1
  105x1
  110x1
  115x1
  120x1
  125x1,1
  130x1,1 - PR
• Full squats - OW
  175x10
  195x10
  210x10
• Push press
  115x3,3,3,3,3
• Abs

Thats high reps on the full squats for you isnt it?

Greg,

Great journal, good to see people training to actually get stronger!! What brand of shoes are those, they look good, Ive had my DoWins for 3.5 years, and its about time for a new pair.

ST

Originally Posted by davegmb

Thats high reps on the full squats for you isnt it?

Yes, it was agony.

Originally Posted by Stull34

Greg,

Great journal, good to see people training to actually get stronger!! What brand of shoes are those, they look good, Ive had my DoWins for 3.5 years, and its about time for a new pair.

ST

They're from Risto sports. I like their stuff a lot. Thanks for the compliment - I'm still not where I want to be but I'm getting there. Bodyweight snatch is my goal.

Tough day - my weight is down by about 10 lbs. and I'm still close to the PRs I was hitting before so I'm fairly happy with my progress. I still want to cut a bit of weight though.

Overhead squat recoveries are my new favorite exercise. If you want to build awesome traps, do these.

• Snatches
  85x1,1,1,1,1
  100x1,1,1,1,1
  105x1,1,1,1,1
  110x1
  115x1
  120x1
  125x1
  130x0
• Cleans
  160x1,1,1,1,1
  170x1,1,1,1,1
  175x1,1,1,1,1
  180x1
  185x1
  190x1
• Overhead squat recoveries
  95x5
  115x3
  135x3,3,3
• Abs
• Chinups
  +25x8,8

This is my first foray into creating my own O lifting program so I'm interested to see how I progress. The specific emphasis is mostly on the classic lifts because that's where I need to improve the most.

Monday:
Snatch - work up to daily max over 20-23 singles
Clean - work up to daily max over 20-23 singles
Overhead squat recoveries - work up to daily max, take 90% of that and do 3x3

Tuesday:
Front squat - Periodized like this:
week 1 - 5x3 @ 88%
week 2 - 4x2 @ 92%
week 3 - 6x1 @ 96%
week 4 - 3x5 @ 75%
Bench press - 5x3
Pullups - 5x5
RDLs - 5x3 if I feel like doing them

Thursday:
Same as Monday

Saturday:
Snatch - work up to Thursday's max minus 5 kilos over 20-23 singles
Back squat - Periodized same as front squat
Push press - 5x3

• Snatch
  90x1,1,1,1,1
  100x1,1,1,1,1
  105x1,1,1,1,1
  110x1 - stopped, something wasn't right
• Clean
  160x1,1,1,1,1
  170x1,1,1,1,1
  175x1,1,1,1,1
  180x1
  185x1
  190x1
  195x1
  200x1
  205x1,1 - PR
• Overhead squat recoveries
  135x3,3,3
• Hanging straight-leg raises
  5x5

Damn, looking REALLY good. Your lifts have improved a tonne since you started this.

Overhead squats are great, btw.

Oh, and nice shoes, lol

Originally Posted by Gazhole

Damn, looking REALLY good. Your lifts have improved a tonne since you started this.

Overhead squats are great, btw.

Oh, and nice shoes, lol

Thanks Gaz.

I don't do the full OH squats. I just lift it from the bottom.

Pretty good strength day today.

• Front squats
  230x3,3,3,3,3
• Bench press
  165x3,3,3,3,3
• Olympic deadlifts
  255x3,3,3,3,3
• Weighted chinups
  +40x5,5,5,4
  +35x4
• Abs

Originally Posted by gtbmed

Pretty good strength day today.

• Front squats
  230x3,3,3,3,3
• Bench press
  165x3,3,3,3,3
• Olympic deadlifts
  255x3,3,3,3,3
• Weighted chinups
  +40x5,5,5,4
  +35x4
• Abs

Good work Greg. Olympic deadlift? whats the difference, googled it but looks the same as regular deadlift??????