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Search: Posts Made By: dlocas
Forum: Training Logs Yesterday, 10:42 AM
Replies: 1,980
Views: 61,569
Posted By dlocas
Monday session -- active recovery Clean &...

Monday session -- active recovery

Clean & Press -- working up to 5 sets x 2 at 74%
95 lbs 2 sets x 3
135 (65%) 3 x 2
155 (74%) 5 x 2

Power Clean (quarter squat or no dip) I'm working up to...
Forum: Training Logs 12-04-2016, 11:21 AM
Replies: 10,525
Views: 302,673
Posted By dlocas
Long time no see. I hope everything is well, Sir...

Long time no see. I hope everything is well, Sir Ravi!
Forum: Training Logs 12-04-2016, 11:17 AM
Replies: 371
Views: 11,290
Posted By dlocas
I can understand: when people think "strength",...

I can understand: when people think "strength", they think heavy-ass weights for very low reps. This is indeed an essential component of any good strength program (for intermediate lifters and up),...
Forum: Training Logs 12-04-2016, 10:56 AM
Replies: 7,020
Views: 246,897
Posted By dlocas
Solid progress on bench!

Solid progress on bench!
Forum: Training Logs 12-04-2016, 10:53 AM
Replies: 1,980
Views: 61,569
Posted By dlocas
Thanks, MG! Yes, over two hours. This ends the...

Thanks, MG! Yes, over two hours. This ends the hellish part of the cycle; next comes an easy week, then it's time to intensify: all 1-2 rep sets above 80%. It's going to end with new maxes!
Forum: Training Logs 12-03-2016, 10:11 PM
Replies: 1,887
Views: 71,379
Posted By dlocas
Still showing up consistently! Still doing plenty...

Still showing up consistently! Still doing plenty of great work!
Forum: Training Logs 12-03-2016, 09:54 PM
Replies: 1,980
Views: 61,569
Posted By dlocas
Saturday session -- one of the hardest I've ever...

Saturday session -- one of the hardest I've ever done

Power Snatch, split style
82 lbs 2 sets x 3
122, 2 x 3
142, 2 x 2
152, 5 x 2 -- the last sets were the best (I waited more on the pull, so...
Forum: Training Logs 12-03-2016, 09:44 PM
Replies: 1,980
Views: 61,569
Posted By dlocas
It depends on the intensity and reps per set....

It depends on the intensity and reps per set. Doing 10 sets of 5 twice in a week at 60% intensity is not very hard for a well-trained lifter. Doing 10 sets of 4 at 80% is a killer that I'll use very...
Forum: Training Logs 12-03-2016, 10:43 AM
Replies: 1,431
Views: 40,275
Posted By dlocas
Another "don't mess with me" session! You're...

Another "don't mess with me" session! You're training hard, you're healthy: all's going well! Keep killing it, Sir!
Forum: Training Logs 12-03-2016, 10:38 AM
Replies: 1,980
Views: 61,569
Posted By dlocas
Thanks, Big Swede! I hope things are going well...

Thanks, Big Swede! I hope things are going well for you too. Let's kick some ass!
Forum: Training Logs 12-03-2016, 10:36 AM
Replies: 1,980
Views: 61,569
Posted By dlocas
Thanks, Steffie. This is the hardest part of the...

Thanks, Steffie. This is the hardest part of the entire cycle (which is meant to take my deadlift from 525 to 550+ and my press from 210 to 220+). Someone just starting out doesn't need to do that...
Forum: Training Logs 12-02-2016, 10:28 AM
Replies: 1,980
Views: 61,569
Posted By dlocas
Thursday session -- Could not train on Wednesday ...

Thursday session -- Could not train on Wednesday

Clean & Press -- extremely hard session
95 lbs 2 sets x 3
135 x 3, 155 x 3
170 lbs 13 sets x 4 -- failed 4th rep on set #14
170 lbs 2 x 3 --...
Forum: Training Logs 12-01-2016, 09:48 AM
Replies: 92
Views: 3,093
Posted By dlocas
There's no "right" or "wrong" approach, and...

There's no "right" or "wrong" approach, and everybody is different. I know of a heck of a beast of a guy who deadlifts 700 pounds at 23 years old. He told me that when he started, he had some weak...
Forum: Training Logs 11-29-2016, 10:52 AM
Replies: 1,431
Views: 40,275
Posted By dlocas
Awesome work!

Awesome work!
Forum: Training Logs 11-28-2016, 11:50 PM
Replies: 1,980
Views: 61,569
Posted By dlocas
Monday session -- very easy Power snatch,...

Monday session -- very easy

Power snatch, split style
82 lbs 2 sets x 3
122 x 3, 142 x 2, 152 x 2
162 5 sets x 2 -- Right knee is fresh again (I've let it rest almost two weeks)

Clean &...
Forum: Training Logs 11-28-2016, 11:48 PM
Replies: 1,980
Views: 61,569
Posted By dlocas
Thanks, MG!

Thanks, MG!
Forum: Training Logs 11-26-2016, 04:07 PM
Replies: 1,980
Views: 61,569
Posted By dlocas
Saturday session (middle-light weights, moderate...

Saturday session (middle-light weights, moderate volume)

Clean & Press
95 lbs 2 sets x 3
135 x 3
155 (73%) 8 sets x 4 -- all easy sets, technique is starting to look like clockwork

Power...
Forum: Training Logs 11-26-2016, 10:59 AM
Replies: 7,020
Views: 246,897
Posted By dlocas
That's very impressive work! Keep killing it!

That's very impressive work! Keep killing it!
Forum: Training Logs 11-24-2016, 09:55 AM
Replies: 1,980
Views: 61,569
Posted By dlocas
Thanks, MG! Yes, this is the high volume, high...

Thanks, MG! Yes, this is the high volume, high specialization part of my program.
Forum: Training Logs 11-24-2016, 07:10 AM
Replies: 1,980
Views: 61,569
Posted By dlocas
Wednesday session -- lots of sets with...

Wednesday session -- lots of sets with middle-of-the-road poundages

Clean & Press
95 lbs x 5
135 2 x 3
160 (76%) 15 sets x 3 (total of 117 presses at working weight for the week)

Deadlift,...
Forum: Training Logs 11-21-2016, 11:28 PM
Replies: 1,980
Views: 61,569
Posted By dlocas
Sunday -- Grippers, warmed up to CoC#2, 15 sets x...

Sunday -- Grippers, warmed up to CoC#2, 15 sets x 3

Monday session -- technique & recovery

Clean & Press
82 lbs x 6
122 x 3
132 (63%) 6 sets x 2

Snatch Pull
Forum: Training Logs 11-21-2016, 12:00 PM
Replies: 1,431
Views: 40,275
Posted By dlocas
Solid work overall!

Solid work overall!
Forum: Training Logs 11-21-2016, 11:55 AM
Replies: 1,980
Views: 61,569
Posted By dlocas
Thanks, Mike D!

Thanks, Mike D!
Forum: Training Logs 11-20-2016, 01:25 AM
Replies: 1,980
Views: 61,569
Posted By dlocas
Saturday session (week 3) This is where hard work...

Saturday session (week 3) This is where hard work really begins!

Clean & Press
95 lbs x 5, 135 2 x 1
165 (78%) 20 sets x 3 -- Striving to press as effectively as possible; I was quite tired at...
Forum: Training Logs 11-20-2016, 01:19 AM
Replies: 1,980
Views: 61,569
Posted By dlocas
Thanks, Dray!

Thanks, Dray!
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