My Quest To Become an Animal - Frankel's Log

[Paul Victor French]

I think you have more followers than you think, I read your log posts on a regular basis, nice to see your lifts coming along.

[Travis Huber]

After reading the rep scheme for each week I think I confused myself again haha could you explain it? And I switched the other two DL styles for power clean and power snatch (pc on the front squat cycle and ps on the ohs cycle). However, I know it's not wise to do power cleans and snatches for more than 3 reps because form is usually being risked after 3 heavy reps (I believe Rip stated that about pc's in starting strength, am I correct?). So I wonder if just doing 3-3-3-3-3 each time those two lifts came up would mess up the cycle. I wouldn't think it would since it's still following a 3 week cycle. I'd just be doing them for 3's every time. I'm thinking too much, haha. Good grief.

[Daniel Frankel]

Originally Posted by Paul Victor French

I think you have more followers than you think, I read your log posts on a regular basis, nice to see your lifts coming along.

Wow thanks, that means a lot

Originally Posted by Travis Huber

After reading the rep scheme for each week I think I confused myself again haha could you explain it? And I switched the other two DL styles for power clean and power snatch (pc on the front squat cycle and ps on the ohs cycle). However, I know it's not wise to do power cleans and snatches for more than 3 reps because form is usually being risked after 3 heavy reps (I believe Rip stated that about pc's in starting strength, am I correct?). So I wonder if just doing 3-3-3-3-3 each time those two lifts came up would mess up the cycle. I wouldn't think it would since it's still following a 3 week cycle. I'd just be doing them for 3's every time. I'm thinking too much, haha. Good grief.

So the first week of a ccycle all lifts are 5-5-5, second week is 3-3-3-3-3, and third week is 1-1-1-1-1-1-1. Then you rotate to the next cycle of lifts and repeat the same rep scheme.

And maybe try 3-3-3, 2-2-2-2-2, 1-1-1-1-1-1-1 for and oly lifts, but other people may have different opinions. Again, I do not train my OLY lifts right now, so I cant say for certain. Maybe someone with more expertise could answer your question.

[Travis Huber]

Awesome. I had myself confused. I wonder if it'd be any different of a response to do it bs, sp, dl for week one, then the other two cycles of lifts for weeks two and three at the 5 rep scheme, then do so for the 3's and finally 1's (you'd be rotating lifts each week in other words). But I'm just throwing ideas out there haha. Again, thanks for the explanation and all that. Guarantee this will suite me much better than the main page will. Not sure how subbing in the power cleans and snatches will work for me, but it surely can't do any more harm than good.

[Daniel Wheeler]

Look at catalyst athletics to get a grasp on oly programming Travis. Even on triples I take a few seconds to reset. Remember the point is explosion and excellent form.

[Travis Huber]

Daniel, that's exactly why I was skeptical to try the oly lifts for sets of 5. I'm going to do 3's, 2's, and 1's as far as the power snatch and power cleans go when they come up and see how that works. Thanks for the reference, though! I'll have to check out Catalyst.

[Daniel Frankel]

October 18th

Push Press 5-5-5
45x3x5
75x5
95x3
110x1
120x5
130x5 (A couple of these were slightly jerked, I rebent my knees by accident on one or two reps)
135x5 (These were mostly jerked. They felt way easier than 130, so I must have redipped to get under)

I still need to work on just driving the bar up, not getting under it by dipping.

WOD:

21-15-9
Burpees
T2B
Time 5:41 (I think)

[Daniel Frankel]

October 19th

3xFT:
20 HSWR (Total, not per hand)
20 Burpee barbell hops (Used a box about the height of my knee)

Time: 5:37

Burpees were slowing me down. It was hard to keep going, but when I was not breaking (Burpees, as HSWR were unbroken), my burpees were fairly fast.

2xMax Reps - Pullups
11/6

This were dead strict,in comparison to last weeks, which had a shoulder swing. Also, I was focusing on scapula retraction and depression, which failed after 5 in set 2, so I did one more and called it a day.

Afterwards, did some snatch practice on an empty bar with my coach. I land with my feet turned too far out, I land soft, and I land way too deep in the position. Ill work on it over time.

[Daniel Frankel]

October 20th

Sumo Deadlift 5-5-5

40x3x5
90x5
135x3
160x1
180x1
210x5
230x5 (These were crazy hard)
220x1 (f) (Something felt off when I lifted, so I set it down and called it a day.

I dont think I'm holding the right spot on the bar, but I ave no knurling on the bar where I ideally would like to hold. Ill video next week.

[Daniel Frankel]

October 22nd

I was beat today. Super tired, plus 9 hours of work in an auto shop (So lots of physical stuff) left me wanting to just do something short and sweet and get it done with.

21-15-9
Dumbbell Hang Squat Cleans @25# DB's
Pullups
Time: 5:14

Could definitely not go at full intensity today, too tired.