The Road to Russia

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Re: The Road to Russia

Postby Coop_de_Ville on Mon Feb 07, 2011 5:20 pm

Cycle 2/Week 2/Session 1

Mobility wamp up
Neural jumps

1.A Power Clean

Barx5
40kgx5
50kgx3
60kgx3
70kgx3
80kgx3
85kgx3
90kgx3
95kgx3
100kgx3

107.5kg3

90kgx3

Top set felt really good, I think the clean+jerk session last week helped with a good set up and catch.

2.A Trap Bar Deadlifts

60kgx3
105kgx3
120kgx3
135kgx3
145kgx3
150kgx3
160kgx3
170kgx3
170kgx3
175kgx3

Went a bit heavier than last week on this, sacrificing a bit of rep speed for greater strength, although rep speed was still good! Back not flexing and it is keep tight all the way up. Really hard without a belt.

3.A Military Press

Barx8
40kgx5
50kgx5
55kgx5
60kgx5

+2.5 on last week, still tough and below standard though.

3.B Push Press

65kgx3
70kgx3

4.A Hammer Grip Chins

BWx3x5

These are tough to make any decent progress on really, each week they are still really tough. However I am doing full ROM with a dead hang and with my arm length I guess progress will be slow.

4.B Hanging L-Sits

BWx3x5

Good improvement on height from last week.

Overall good session.
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Re: The Road to Russia

Postby Coop_de_Ville on Wed Feb 09, 2011 2:06 pm

Cycle 2/Week 2 /Session 2

Mobility and Neural Activation Jumps

1.A Power Snatch

Barx5
30kgx5
40kgx5
50kgx3
55kgx3
60kgx3
65kgx3
70kgx3
70kgx2 (Missed the catch on the last rep.

Feeling a bit more powerful today, need confidence to dip under to catch the bar and then I will be a bit happier about these.

2.A Overhead Reverse Lunge

Barx5/5
40kgx5/5
50kgx5/5
60kgx5/5

3.A Anterior Loaded Reverse Lunge

70kgx5/5
75kgx5/5

Progressing well, looking forward to having a respectable weight on the bar for these.

4.A Pull Ups

BWx5
+2.5kgx5 (Poor Form, raising knees)
BWx5
BWx5

Felt better than last week on these.

4.B Ring Push Ups

BWx8
+5kgx3x8
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Re: The Road to Russia

Postby Coop_de_Ville on Fri Feb 11, 2011 8:27 pm

Cycle 2/Week 2/Session 3

Felt pretty drained today. Probably due to the wedding I was at in London at the weekend.

Mobility and Neural Activation

1.A Clean and Jerk

Barx5
40kgx3
50kgx3
60kgx3
70kgx3
80kgx3
90kgx3
95kgx2 (Failed last rep as I pushed out the bar at the top and it fell forward)

A bit annoyed with this as all the reps felt pretty powerful but my technique was a bit off because I was too tired to concentrate.

2.A Front Squat

50kgx3
70kgx3
90kgx3
100kgx3

110kgx3
80kgx3
110kgx3
80kgx3
110kgx3

Felt a lot stronger than the last session of front squats (+10kg). I think it is due to the core and stability work coming into effect from all the beltless lifting.

2.B Supra-Maximal Holds (Clean Grip)

140kgx20seconds
130kgx20seconds x 2

3.A Hammer Grip chins

BWx5
+5kgx2x5
BWx8

Felt a bit better than these than last time. Still piss weak.

Mixed session really, but still progressing.
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Re: The Road to Russia

Postby health4ni on Fri Feb 11, 2011 10:02 pm

I take it the Supra-Maximal Holds are the Front Squat Holds we were talking about the other day? If so, how did you find them? Ok with the Clean Grip?
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Re: The Road to Russia

Postby Coop_de_Ville on Fri Feb 11, 2011 10:25 pm

health4ni wrote:I take it the Supra-Maximal Holds are the Front Squat Holds we were talking about the other day? If so, how did you find them? Ok with the Clean Grip?


Yep the same ones!

The set on 140kg was very tough! Felt like my stomach was cramping whilst not being able to breathe. The 130kg sets were less painful but can see how good an exercise they are!
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Re: The Road to Russia

Postby Coop_de_Ville on Mon Feb 14, 2011 4:06 pm

Had a nice rest at the weekend, a few 10+ hour sleeps. Amazing how a wedding weekend can take it out of you for pretty much a whole week. I was having to take naps most afternoons!

Anyway after a recharge feeling good to start week 3

Cycle 2/Week 3/ Session 1

Mobility Work+Neural Activation

1.A Power Clean

Barx5
40kgx3
50kgx3
70kgx3
80kgx3
90kgx3
100kgx3
105kgx3
110kgx3
112.5kgx3

+5kg on last week! Felt really good, nice technique on the top few sets, getting under the bar for the catch.

2.A Trap Bar Deadlifts

60kgx3
120kgx3
140kgx3
160kgx3
170kgx3
175kgx3
180kgx3
185kgx3

Pleased with these as form was much better.

Amazing how drained I was last week!

3.A Military Press

Barx8
40kgx5
50kgx5
60kgx5
62.5kgx5

+2.5 kg on last week

3.B Push Press

70kgx5
75kgx5

+5kg

4.A Pull Ups

BWx5
+2.5kgx5
+2.5kgx5
+5kgx5
BWx8

Again good improvement, strict form

4.B Hanging Leg Raises

BWx4x5

Better form and legs higher.

All round great session! Recharge+Build up from the last few weeks has lead to a good improvement!
Hopefully be able to keep up for the rest of this weeks sessions before taking a few days off for the start of cycle 3.
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Re: The Road to Russia

Postby Flash Sketcha on Tue Feb 15, 2011 10:01 pm

bacccc again lol. Solid lifting coop, these cleans make me very jealous :(
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Re: The Road to Russia

Postby Coop_de_Ville on Wed Feb 16, 2011 3:39 pm

Nice one Ash! I have really worked on the catch position, this itself has given me more confidence and allowed me to pull more. This happened today with Snatches!

Cycle 2/Week 3/ Session 3

Mobility and Neural Jump Activation

1.A Power Snatch

20kgx3/x5 Snatch Balance
40kgx3/x5 Snatch Balance
50kgx3/x5 Snatch Balance

55kgx3
60kgx3
65kgx3
70kgx3
75kgx3

+5kg

Felt brilliant, I have really worked over the last few days on the drop to catch position (both just in my head/watching videos/ and with a stick). I was now dropping and catching with no split, felt amazing and so much more stable! In comparison to last week in which I was splitting really wide.

2.A Overhead Reverse Lunges

Barx5/5
40kgx5/5
50kgx5/5
60kgx5/5
70kg/5/5

Felt very solid and stable, core work with no belt has really improved all round stability.

2.B Anterior Loaded Reverse Lunges

75kgx5/5
80kgx5/5

So tough! Feel it really deep inside the glute-hammy insertion!

3.A Ring Push Ups

BWx8
+5kgx3x5
BWx8
Meh form was a bit better on these, but chest has never really been my strong point

3.B Hammer Grip Chins

BWx5
+5kgx5
+7.5kgx2x5
BWx4 (Arms were dead! lol)

Good improvement on these, since I started putting a bit of weight on these strength has started to improve, perhaps as I was never really progressing these each week I ended up stagnating.

Very pleasing session.
Last edited by Coop_de_Ville on Fri Feb 18, 2011 7:40 pm, edited 1 time in total.
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Re: The Road to Russia

Postby Aren on Thu Feb 17, 2011 1:23 pm

70kg/5/5


Woah - nice overhead reverse lunge! I'd find that rather scary with that weight, definitely one to do with a lot of confidence as little margin for error!
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Re: The Road to Russia

Postby Coop_de_Ville on Thu Feb 17, 2011 2:16 pm

Cheers Aren!

To be honest it isn't that bad, I am used to the movement now so it is almost second nature. The first few sessions doing this exercise were a different story though!
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Re: The Road to Russia

Postby Flash Sketcha on Thu Feb 17, 2011 3:23 pm

agree with aren, sounds decent!!! Gonna try some overheads tommoro i think, got weightlifting shoes now.
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Re: The Road to Russia

Postby Coop_de_Ville on Fri Feb 18, 2011 7:39 pm

Cycle 2/Week 3/ Session 3

Tough final cycle session to finish off. Pushed myself up to the max today to see what I have got and to see if the current programme structure is making a difference.

1.A Clean & Jerk

Barx5
50kgx3
60kgx3
70kgx3
80kgx3
85kgx3
90kgx3
95kgx3

100kgx3 PB

Very happy with these, the clean on the first rep wasn't so good but that was because I was a bit nervous about the jerk, but once I got that out the next two reps were of good quality!

2.A Front Squats

50kgx3
70kgx3
90kgx3
100kgx3
110kgx3
120kgx3
100kgx3
120kgx3
100kgx3
120kgx3

Pushed it on these, reps were okay quality, not amazing. But I now have a good maximal score to gauge my % lifts for next cycle.

3.A Pull Ups

BWx5
+5kgx3x5

3.B Hanging Leg Raises

BWx4x5

Hip flexor strength improving.


Very happy with the jerks!

Going to take about 5 days rest now as this last week has really taken its toll on me. Will start up again next Wednesday hopefully with a good base to improve on and hopefully see a few PBs towards the end of cycle 3!
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Re: The Road to Russia

Postby health4ni on Sat Feb 19, 2011 1:20 pm

Nice one on the Clean & Jerks. I do like that exercise. I find it fun.
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Re: The Road to Russia

Postby Aren on Thu Feb 24, 2011 3:10 pm

Great set of C&J!
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Re: The Road to Russia

Postby Ader on Thu Feb 24, 2011 4:35 pm

And for your next C&J challenge ...

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Re: The Road to Russia

Postby Karlos on Thu Feb 24, 2011 5:05 pm

probably not a lot of weight for him, but I could imagine that would be pretty hard to stabilise :lol: Thought I was seeing things, but the image has definitely been flipped. Orange t-shirt dude is on the left, then the right, then the left and then right again. :?:
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Re: The Road to Russia

Postby health4ni on Thu Feb 24, 2011 5:42 pm

as you say, the weight is not the issue, the stability is. Do not underestimate how hard that is. I mean really hard. I tried bench presses with 20kg KBs on the end attached via bands... that was an eye-opener I can tell the
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Re: The Road to Russia

Postby Coop_de_Ville on Thu Feb 24, 2011 10:25 pm

Got clean and jerks tomorrow, will see if we can find any volunteers from the street.....
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Re: The Road to Russia

Postby Alex on Thu Feb 24, 2011 10:30 pm

Quality.

I wonder if anyone has done piggyback Dips or Chins?
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Re: The Road to Russia

Postby Ader on Fri Feb 25, 2011 10:55 am

Alex wrote:Quality.

I wonder if anyone has done piggyback Dips or Chins?
Best not google that one at work :oops:
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Re: The Road to Russia

Postby Coop_de_Ville on Mon Feb 28, 2011 3:43 pm

Just a quick update:

I took a really good rest week last week and had a few 11 hours sleeps lol. But I have strained my wrist in work and after seeing the physio she has said for me to take a few days off lifting so I probably won't be training until Friday.
A bit frustrating but hey these things happen.
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Re: The Road to Russia

Postby Aren on Wed Mar 02, 2011 11:33 pm

I tried bench presses with 20kg KBs on the end attached via bands... that was an eye-opener I can tell the


Great idea! Yeah, I can imagine that being rather a nightmare....

I seriously want to invest in a couple of Powerbags soon, I imagine the heaviest 50kg one - "only" 50kg - is probably a right bastard to haul up.

Coop, that must be seriously annoying. At least you can always do some lower body/bodyweight stuff where you don't have to grip anything (multiplanar bw lunges, squats, plyometrics)? And if all else fails, you can do some machine training I suppose (i.e. leg press/curls/extension/calf raise etc.), better than nothing if the wrist is taking a while...
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Re: The Road to Russia

Postby Ader on Thu Mar 03, 2011 10:48 am

My brother has some power bags which he trains with as part of his BJJ training - Damned hard to move them.

He's now hankering after a Bulgarian training bag which look lethal :

General grip work example...



Or Bulgarian bag snatches by combat Fitness who have a load of Bulgarian bag vids:



Not sure of crossover into what you need but they look interesting!

ps - Have you been watching the Bobsleigh on Eurosport?
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Re: The Road to Russia

Postby Coop_de_Ville on Thu Mar 03, 2011 1:41 pm

Coop, that must be seriously annoying. At least you can always do some lower body/bodyweight stuff where you don't have to grip anything (multiplanar bw lunges, squats, plyometrics)? And if all else fails, you can do some machine training I suppose (i.e. leg press/curls/extension/calf raise etc.), better than nothing if the wrist is taking a while..


I know, I was a bit annoyed at first but I have still been able to jump and sprint so it isn't all bad. I am planning on lifting as normal tomorrow anyway as my wrist is feeling a lot better.

ps - Have you been watching the Bobsleigh on Eurosport?


I don't have sky so I haven't been able to, but have been speaking to a few of the guys out there. It sounded exiting!
The Russian guy who won the 2 man WC Veovoda is a fucking beast! He is also the world arm-wrestling champion! Also he is 120kg and can do the human flag....Woah!
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Re: The Road to Russia

Postby Aren on Fri Mar 04, 2011 1:05 am

Nice. I've seen those Bulgarian bags before, but never seen what you actually do with them. Want one of those as well now!

I bought a load of Indian Poweclubs over Xmas for use with clients and to run in a class, and I'm going on my training course on them next week, and after that will intoduce them into my club/with clients. They are a perfectly complementary tool to kettlebells. I thought I had fairly decent forearm/grip strength until I tried these. Kettlebell swings/snatches are extremely intense on your back, core, glutes and shoulders, but various powerclub swings/movements, although not as taxing on these areas as a KB, on the other hand utterly destroy your grip and forearm (and rest of arm, for that matter). By the looks of it, those Bulgarian bags would have a similar effect. (You can do a "hammer" style swing by threading a towel through a kettlebell and swing it around your torso overhead, but it is a little bit risky, has no margin for error, and you probably want to do it outside only!).

I found that my grip was totally wiped out in about 60 seconds of swinging an 8kg powerclub around single arm, very humbling... They look easy, but they are anything but...

I like the idea of Bulgarian bags/Powerbags as the fact that they are soft/unstable gives you access to a load of other training modalities for overall generalised strength and you can do explosive movements/throw them around.

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