Topic: Training in Malaysia: 2010-2011

[Shaun Le Conte]

I'm in Malaysia for a long time and training alone at a fitness club which isn't made out for the kind of lifting we do, but it's what is available to me.

I miss my club, the Fury Weightlifting Club in Sarnia, Ontario, Canada. I enjoy training with those guys. Maybe posting here I will fill that void, and force some structure into my lifting.

Where I lift, I can do snatch and clean & jerk, but cannot drop weights and cannot do free weight squats without cleaning the bar first. Those are the constraints that I must work within.

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November  27th morning bodyweight: 64.5 kg
Next weigh-in Dec. 4th

Training tomorrow.

Attached: photos of Malaysia

[Matt Erdman]

Nice beach! At least your recovery should be good. 

[Shaun Le Conte]

November 28th
morning wt: 64.5
snatch 50x3,3,3 55x2,2,2 60x1 65x1,1
pow cl+jerk&jerk_behind_neck 60x2,2,2 70x2,2,2
deadlifts 100 x5,5,5,5,5

I didn't feel like doing smith machine squats so did deadlifts. I am not sure which is better.
Prior to training I was thinking up an elaborate scheme to follow based on intensity zones, numbers of lifts, percentages according to type of lift, preparatory and competition periods, and then I remembered that I don't believe in any of that anymore. Faith in "planning" went out the window for me several years ago.

photo: downtown Kuala Lumpur

[Chris Ⓐ LeRoux]

Faith in "planning" went out the window for me several years ago.

That is good to hear. I also reject all that stuff, though certainly there is room for tapering and peaking. ;)

[Shaun Le Conte]

My ankles are especially stiff today. Maybe I need to start using orthotics. Eager to lift today after eating carbs all day like a damn fool.

Power Snatch 50x2,2,2,2,2,2  -  5 snatch grip push presses on the last two sets
Clean & Jerk 60x3,3,3 70x2,2,2 80x1,1 85x1   -  last jerk in each set form behind neck
Deadlifts 100x5,5,5,5,5

I like deadlifts and since I can't do free weight back squats, I would consider doing mainly deadlifts, but with my height (5'2) and longish arms I don't get much knee flexion doing these. It's not much of a leg workout. I could do both these and smith machine squats.

Photo: glass door of Malaysia's national national team training center (I have not been inside)

[Jim Storch]

Do Zercher squats.

[John Wheeler]

Shaun,

I would suspect for a nominal fee they may allow you to train there given your background.  Hope you find a "comfort zone" to train in.

[Shaun Le Conte]

Do Zercher squats.

Ok, I will give it a try like this guy in the video. I could clean + front squat though or smith machine.

Dead-start Zercher Squats