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Phlegms' Beginner Log
 

jake_j_m
Level

Join date: Mar 2008
Posts: 3329

phlegms wrote:
jake_j_m wrote:
Really impressive lifting.. would you say, in your experience, it's worth "even trying" to learn the oly lifts without a coach ? Your technique/squat depth is so sessi.


Yeah for sure, I've only had 2 casual semi-lessons with a coach. The rest has been self taught by watching videos on youtube and getting input from other lifters. Go for it breh!


Interesting. It's jus'.. I seem to be shit enough at learning to friggin' bench never mind lifts so technical! Being as I have oly shoes though guess I have an instant advantage over those who don't.

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Jab1
Level

Join date: Feb 2009
Posts: 1585

Manhandling some good weight there Phlegms!

Jake, I suck at Oly lifting so take this for what it's worth, but I've really enjoyed "coaching" myself and have made some pretty rapid improvements. I will seek out an actual Oly coach as soon as I can though.

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phlegms
Level

Join date: Jan 2011
Posts: 1708

29th March:

A. Front squats:
Barxsome
60kgx10
80kgx5
100kgx5
110kgx5
120kgx3 x5 (Fuck dis, want 5x5 @120kg, lack of gains. Still a total volume PR though)
92.5kgx18 (Fuuuaaarrrkk, wanted to get 20 for a widowmaker PR. Just couldn't keep the bar on my shoulders for the last 2 reps..so close..)

B. Pendlay Rows (Belt only):
70kgx5
90kgx5
100kgx1
105kgx5 x5 (PR)
80kgx20


Notes:
Grand session, wish I had more time at the moment but I was fairly rushed. Got everything finished in about 45 minutes, didn't even have time to stretch out/foam roll etc. though. Thats probably significantly hindering my progress on front squats at the moment, could feel my back cramping up something fierce and my calves and glutes are at me again..

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Jab1
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Join date: Feb 2009
Posts: 1585

Man 18 rep front squats sounds horrific!

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phlegms
Level

Join date: Jan 2011
Posts: 1708

Jab1 wrote:
Man 18 rep front squats sounds horrific!


Not gonna lie, it wasn't pleasant!

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phlegms
Level

Join date: Jan 2011
Posts: 1708

31st March:

A. Clean and Jerks:
60kgxsome
70kgx1
80kgx1
90kgx1
95kgx1 x3
100kgx1 x2
110kgx1 (Bar rolled after I stood up with the jerk and I had to dump it. Painfully close so counting it as a PR. Fuck all da haterz. +10kg on my old C+J)
110kgx1 (Jerk missed completely, see video below for lulz.)

B. Snatches:
barxmany
30kgxsome
40kgx1
50kgx1
60kgx1
65kgx1
70kgx1
75kgx1 x2 (+2.5kg PR, felt solid as fuck both times)
80kgxmiss

C. Skull Crushers/ss/close grip pushups:
3 sets, amrap

D. Reverse Cable Curls/ss/Single Arm hammers:
3 sets

E. Incline DB curls/ss/Reverse curls:
2 sets, amrap

F. Forced negative ez curls:
1 giant sets, dat paaahhmp.

G. Ab circuit:
3 times (included leg raises, KB oblique crunches, leg raises, Russian twists)


Notes:
Oly lifts were feeling solid today. Cleaning 110kg felt so much easier than it did the first time I did it a month ago (and subsequently injured myself doing so..), felt great to get over that mental barrier. The first time I tried jerking it I pretty much got the jerk, got under it, stood up with it but as I finished standing up with it the bar rolled and my wrists buckled. Still, I was so close to fully standing up with it I'm not going to let a little bar roll deny me the PR. Dat ego boost. The second time I tried it I was no where near to making the jerk. My snatches were feeling tasty, 75kg was feeling pretty light. I definitely think I have 80kg in me this week. Did a bunch of silly pump work afterwards and got the most intense pump, it felt incredibly satisfying.


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samoth2
Level

Join date: Jun 2010
Posts: 1111

You're soon gonna have to change your log title to Phlegms' Expert Log!

Nice PRs today.

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phlegms
Level

Join date: Jan 2011
Posts: 1708

samoth2 wrote:
You're soon gonna have to change your log title to Phlegms' Expert Log!

Nice PRs today.


Thanks! I won't be referring to myself as anything other than a beginner until I can throw a bar with 3 plates a side over my head!

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jake_j_m
Level

Join date: Mar 2008
Posts: 3329

Outstanding progress as usual. Oly lifting is cool.

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SamMcLoughin
Level

Join date: Oct 2010
Posts: 514

I need to learn how to hold a camera properly.

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phlegms
Level

Join date: Jan 2011
Posts: 1708

2nd April:

A. RDLs (Pause at bottom):
60kgx10
100kgx5
120kgx5
130kgx3
140kgx3
150kgx3 x3 (Pr)

B. Power Clean and Power Jerk:
60kgx3
70kgx3
80kgx3
90kgx1 x3 (Easy as fuck, didn't push the weight as I wasn't in OLY shoes.)

C. Military Press:
Barxsome
40kgx5
50kgx5
55kgx5
60kgx3
65kgx2 x2
60kgx3

D1. Low Cable row (scapula retraction focus:
stack x30 (plus squeeze at contraction)

D2. DB Bent over Rear Laterals:
3 x 12-15


Notes:
Was training at 8:30am with only about 2 hours of sleep in me after a late shift in work and still made dem gainz. HATERZ WATCH OUT.

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spar4tee
Level

Join date: Sep 2010
Posts: 10347

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Oregand
Level

Join date: Oct 2010
Posts: 1120

HATERZZZZZ gonna hate,

Nd yall is gonna get strong as shit, fucking aces on the C&J dude, some serious badassness going on in here.

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phlegms
Level

Join date: Jan 2011
Posts: 1708

3rd April:

A. Cleans:
60kgx1 x3
70kgx1
80kgx1
90kgx1
100kgx1
100kgxmiss (Bleh, these felt like shit so I called them here)

B. Front Squats:
60kgx10
80kgx10
100kgx5
110kgx3
120kgx1
120kgx3 (Again these felt shitty so I called them..)

C. DB Bench:
22.5kg's x8
30kg's x8
35kg's x5
37.5kg's x7 (Possible Pr)
37.5kg's x6 x2

D. Oly Squats:
60kgx10
100kgx20
110kgx15

E. Close Grip Bench:
60kgx15
80kgx10
90kgx5
100kgx2 (Felt Easy enough but the shitty bar held me back)


Notes:
Silly session, couldn't get into it at all so didn't get any actual work done..
Edit: Going to put the shitty training down to the ridiculous lower back DOMs I have from yesterday, tis'crippling stuff..

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phlegms
Level

Join date: Jan 2011
Posts: 1708

3rd April: Pm Session:

A. Smolov Front Squats:
4 x9 @92.5kg (Stupid e-z)

B. Hang Cleans:
60kgxsome
70kgx1
80kgx1
90kgx1
95kgx1
100kgx1 x2 (PR, felt easy. Have plenty more in me)

C. Hammer Curls:
4 sets, strict

D. Cable Curls:
4 sets of 10

E. Hammer Curls:
3 sets x 20 (loose form)


Notes:
Was pissed all day the morning's training sucked so I decided to go back in a get some proper work in. Decided to start another base meso cycle of smolov for front squats which I did the first session of today. Might get the 2nd day of it in tomorrow depending on how I'm feeling. Hoping this will take me to a 140kg front squat a.s.a.p!

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Jab1
Level

Join date: Feb 2009
Posts: 1585

Awesome hang cleans. Dat 2plate!

Race you to 140kg fronties?

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phlegms
Level

Join date: Jan 2011
Posts: 1708

Jab1 wrote:
Awesome hang cleans. Dat 2plate!

Race you to 140kg fronties?


Yeah I guess, but your strength progresses oh so fast..

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phlegms
Level

Join date: Jan 2011
Posts: 1708

4th April:

A. Smolov Front Squats:

5 x 7 @ 100kg (Stupid easy)

B. Pendlays:
70kgx5
90kgx3
100kgx1
100kgx8 x3 (Pr of some sort)

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phlegms
Level

Join date: Jan 2011
Posts: 1708

5th April:

A. Smolov Front Squats:

7 sets of 5 @ 105kg (Felt harder than it should of been)

B1. DB Bench:
35kg bells 5x8-10

B2. Face Pulls:
5 x 10-15

C1. Low Incline DB Flies:
5 x 10

C2. Single Armed Cable Row:
5 x 10


Notes:
Front squats felt weak, probably just my legs adapting to having front squat in 4 different sessions over the last 3 days.. Did a bunch of delicious pump work after that, nothing too strenuous.

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Jab1
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Join date: Feb 2009
Posts: 1585

phlegms wrote:
Jab1 wrote:
Awesome hang cleans. Dat 2plate!

Race you to 140kg fronties?


Yeah I guess, but your strength progresses oh so fast..

It seems to be right now... But who knows how long that will last! I really don't think I could do 7x5x105kg front squats man, that sounds like torture!

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jake_j_m
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Join date: Mar 2008
Posts: 3329

Jab1 wrote:
phlegms wrote:
Jab1 wrote:
Awesome hang cleans. Dat 2plate!

Race you to 140kg fronties?


Yeah I guess, but your strength progresses oh so fast..

It seems to be right now... But who knows how long that will last! I really don't think I could do 7x5x105kg front squats man, that sounds like torture!


Smolov has you doing things you didn't think were previously possible consistantly.. I love it. Want to run it again but not sure back to back smolov is "reccomended"

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phlegms
Level

Join date: Jan 2011
Posts: 1708

8th February:

A. Clean and Jerk:
60kgx1 x3
70kgx1 x3
80kgx1
90kgx1
100kgx1
105kgx1 (First time hitting a 105 jerk, took 3 attempts)
100kgx1 x2
90kgx1 x2

B. High Block Cleans:
60kgx3 x3
80kgx1 x2
95kgx1 x2 (SO fucking hard to get under the bar)

C. Low Block cleans:
60kgx2 x2
80kgx1
95kgx1 x2 (Less awkward)

D. Snatches:
barxsome
30kgxsome
40kgxsome
50kgx1
60kgx1 x5
70kgx1
75kgx1 x3
80kgxmiss (This one straight up landed on the back of my neck..)


Notes:
Decent enough training, was fun getting to try out the block cleans. They are a very difficult movement. Shoulder is quite fucked up at the moment, it's pretty much back to being as painful as it was when it was at it's most fucked up. Will really need to see if I can sort some money out for some physio sessions.

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phlegms
Level

Join date: Jan 2011
Posts: 1708

8th april;

A. Smolov front squats:
10 sets of 3 @ 112.5kg (9 sets beltless, last set belted. Beltless pr)

B. Pendlays:
60kgx10
90kgx5
110kgx3 x3 (pr - looseish form)
90kgx15 x2 (stricter)

C. Db curls:
3 sets

D. Fat bar curls /ss/ plate holds:
4 sets

E. Incline db curls:
2 sets

F. Rope push downs /ss/ close grip.pushups;
3 sets

G. Reverse cable curls:
2 sets x max



Notes:
Solid front squatting, sick pump cultivation.

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jake_j_m
Level

Join date: Mar 2008
Posts: 3329

Very nice front squatting. Congrats on the C&J PR.. consistent with the the records as usual.

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phlegms
Level

Join date: Jan 2011
Posts: 1708

jake_j_m wrote:
Very nice front squatting. Congrats on the C&J PR.. consistent with the the records as usual.



Cheers brah! Will be scaling the jerks back and little for the next few weeks, shoulder is acting up quite badly so I think I shall have to play it safe for a while. Will be front squatting a poop tonne though!

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