derrick's training log

[galapogos]

Cleans shouldn't be banging your wrists up. If they are, there's probably something wrong with your form. I would advise against using the O lifts in a metcon workout until you acquire decent form. Form tends to go to sh*t even among the more experienced once fatigue sets in.

 

[lee_tired_sheep]

Cleans shouldn't be banging your wrists up. If they are, there's probably something wrong with your form. I would advise against using the O lifts in a metcon workout until you acquire decent form. Form tends to go to sh*t even among the more experienced once fatigue sets in.

lazy to check my books but think poliquin says somewhere cleans shouldnt be done for more than 6 reps because of rhomboid failure?

 

[galapogos]

lazy to check my books but think poliquin says somewhere cleans shouldnt be done for more than 6 reps because of rhomboid failure?

If it's reasonably loaded, then yeah, I wouldn't do them high reps, as they tend to cause fatigue all over the body, not just the rhomboids. This causes faulty compensation patterns, that when done in high reps, will only make your form worse over time.

However, it's perfectly fine to go way above 6 reps if you're doing it with a dowel or empty barbell to practise your technique, and not racing against the clock. I remember doing the split jerk with an empty barbell for hundreds of reps when I was just starting out.

 

[derrickgyn]

Cleans shouldn't be banging your wrists up. If they are, there's probably something wrong with your form. I would advise against using the O lifts in a metcon workout until you acquire decent form. Form tends to go to sh*t even among the more experienced once fatigue sets in.

Yea, my problem lies in racking the bar on the shoulders. Ive gotten feedback that I need to catch the bar by squatting down (somewhat like a full clean) instead of muscling it up.
So when i get the bar into the rack position my elbows arent high enough to let the bar rest on the front delts, so my poor wrists have to support the weight lol.
Anyway my collarbones get red frequently from the cleaning. Anyway to fix this? Looks like a damned lovebite.

Ill try and get a vid up of my cleans.

 

[galapogos]

I have significantly hypertrophied clavicles as well from cleans and front squats lol.

But anyway, you don't need to squat down like a full clean. A quarter squat should be sufficient for most working weights. Heavier weights might require getting lower, but basically anything from a half squat and higher can be considered a power clean.

If your elbows aren't high enough during the rack, either you aren't dropping down enough, or you aren't pulling the bar high enough during the 2nd pull.

But yes, videos will help in form critique.

And join the next SWF intro to weightlifting and get some actual form correction.

 

[derrickgyn]

06/03/13
Bent over hamstring curl 30lbs per leg, 4 sec lowering 1 sec squeeze 1min rest/leg 10 sets of 10 reps
60lbs, both legs, 1.5reps - 10 reps
RDL 45kg 12/12

Felt super tired and mind was foggy..couldn't focus. Don't have much of an appetite also.

 

[pekipom]

I think you should take a week off or something... you already know you're overtraining and still do AM/PM sessions?! I know how you feel cos previously I was doing 4x8 squats and deadlifts twice a week (i.e 72 reps of heavy squat + 72 deadlift) and I really felt like shiat. no mood to do anything

 

[liftstrong]

hmmm. maybe the body just needs more sleep or nutrition? or even time to get used to the workload?

more vitamin C and fishoil.

not that i don't believe in overtraining...but i believe that the human body is more capable then we give it credit for

 

[sazuro]

Eat more and sleep more. You should be fine.

 

[derrickgyn]

I think you should take a week off or something... you already know you're overtraining and still do AM/PM sessions?! I know how you feel cos previously I was doing 4x8 squats and deadlifts twice a week (i.e 72 reps of heavy squat + 72 deadlift) and I really felt like shiat. no mood to do anything

Nope. I've done this before. I know I'm doing something right when I'm having PRs run all over the place while overtraining.

Happened in 2011 dec - 2012 jan. Gained 4kgs in 1.5months. Solid mass.

 

[derrickgyn]

hmmm. maybe the body just needs more sleep or nutrition? or even time to get used to the workload?

more vitamin C and fishoil.

not that i don't believe in overtraining...but i believe that the human body is more capable then we give it credit for

Yup sleeping a lot and eating sh!tloads. Starting to add liquid meals.

Most of the time it's under-recovery, not overtraining.

 

[frostbyte88]

Eat more and sleep more. You should be fine.

Haha, i dont think this is very constructive.

1) You dont know his diet currently
2) More sleep doesnt = more rest

Too much of either one of those can be detrimental. So if i follow your advice, eventually ill be eating like a pig(aka getting fat) and sleeping more hours than im awake. Asking someone to just eat more and sleep more doesnt help anyone, sorry.

 

[derrickgyn]

Eat more and sleep more. You should be fine.

Eating more is not as impt as megadosing BCAAs IMO. Will start taking 30g periworkout once I get my hands on them..

 

[derrickgyn]

Not related to training, but diet.

Eating sarpino's pizza with lean minced beef. ~300g minced beef, am halfway through a 14" large thin crust pizza.

Let's see how many cals I can hit in this meal...

 

[derrickgyn]

08/03/13
Seated OHP 75kg x3/3/3/3/3/3/3/3 (8 sets - Weight and rep PR)
Incline bench press 77.5kg x8/7/6 (Weight PR)

Lateral raises tri set -> Partial/full/extended ROM lateral raises
18kg/12kg/6kg x12/12/12
16kg/10kg/4kg x12/12/12
14kg/8kg/3kg x12/12/12
Rest 1 min between every tri set

A1 Flyes 50lbsx10
A2 Low Incline DB press 14kgx12

Rest 1min per superset

SUPER HUGE PR TODAY FOR OHP! So happy I could sh!t rainbows. Last session 75x3 was tough as hell, suddenly managed 75x3 for 8 SETS!!

Must be the pizza gorging session yesterday.

 

[derrickgyn]

Also took USPLabs versa-1 today.Great pumps, vascularity improved - veins were thick and stayed throughout the workout.

 

[derrickgyn]

08/03/13 PM session
Close grip bench press 60kgx 10/9/9/9/9/9/9/9/9/8/6
DB Overhead extension 14kgx30, 20kgx15/15/15/14

Good session. Was really tired..fatigue ran deep. But somehow got my focus back. Foggy feeling was gone. I had to stop myself from doing more work. Even managed to get a pump, which is rare when I'm overtrained. Appetite is still poor..thinking of food makes me nauseous.

Thank goodness my modern BCAA+ came in ytd. Now my supplementation regime is this:

1hr pre - 2x compound 20, 1x versa-1
30mins pre - 3scoops Genomyx protocol v2 (5g leucine, agmatine, LCLT, C-O-P, BA)
Intra - 3scoops USPLabs Modern BCAA (22.5g BCAA)
Post - 3scoops Whey Factors (45g protein)

 

[derrickgyn]

09/03/13
Weighted pullups 32.5kgx4/4/2 (weight PR)
Neutral grip chins +20kg x5/5/5
Seated cable rows 105x10 109x10 114x10 (Weight PR yay whole stack)
TBar rows 75kgx12/11 (Weight PR)
Drop sets
75x10 60x8 40x10 20x12
55x15 35x12 20x12

Bent over BB rows 70x10, 80x12/12/11 (Weight/rep PR)

 

[derrickgyn]

09/03/13 PM Session
Meadows rows 20kg x10/10/10
Wide grip Tbar rows 20kg x15/15/15
Close neutral grip lat pulldowns 100lbs x13/13/13
Wide grip lat pulldowns 100lbs x15/15/15
1 Arm DB rows 20kg x12/12/12

 

[derrickgyn]

10/03/13

A1 1.5 Hamstring curls 60lbs x8/8/8
A2 Back squat 100kg x10/10/10

Some front squats

Leg press 410lbs x20 370x20 330x20

Some leg extensions