Topic: Training in Malaysia: 2010-2011

[Matt Erdman]

If I were you I would do (in order of importance):

1. Power clean and front squats
2. Snatch deadlifts standing on plates (lots of ROM)
3. Goodmornings
4. Hack squats

Doing Zerchers from the floor looks like a great option. No way would I bother with the smith machine.

[Shaun Le Conte]

Matt and others, thanks for the concern and feedback.

Matt that is a lot of strength training. If I were to do all these exercises and make gains I think I would snatch and clean & jerk more. It's one path to improvement to a certain level of performance and if somebody values being generally strong.

I really feel like doing substantial volumes of snatch and clean & jerk, with some high intensity lifts on a periodic basis is the way to go, as tedious as it is. I'll add in the deadlifts, some smith squats, I'll try zerchers and see how it goes. Even though I've been doing sets of 5 in deadlifts these past two days I kept the weight limited.

No matter what I do, I am certain that no method of training is going to make a huge difference and turn me from a weak and completely mediocre lifter to one that is capable of cleaning and jerking more than double bodyweight (eg 125@62 that would be about what I would weigh). I think time has already established that I don't have that innate talent.

[Chris Ⓐ LeRoux]

No matter what I do, I am certain that no method of training is going to make a huge difference and turn me from a weak and completely mediocre lifter to one that is capable of cleaning and jerking more than double bodyweight (eg 125@62 that would be about what I would weigh). I think time has already established that I don't have that innate talent.

I disagree. Having seen you lift, I believe you can clean and jerk more than double bodyweight, if you believe you can and if you ever get a decent training situation, starting with a way to do real squats.

[Matt Erdman]

Matt that is a lot of strength training. If I were to do all these exercises and make gains I think I would snatch and clean & jerk more. It's one path to improvement to a certain level of performance and if somebody values being generally strong.

Just to clarify, I wasn't suggesting you do them all at once. They are just possibilities that I feel are effective.

[Shaun Le Conte]

December 2

Snatch 50 x 3,3,3 55x 2,2,3 got sloppy and did another 60 x 2 65 x 1,1

Pow Clean + Jerk 60 x 2,2 65 x 2 70 x 2,2 75 x 2

Deadlift standing on a pad 100 x 5,5,5,5 105 x 5

December 5

Power Snatch 50 x 3,3,3,3 55 x 2,2  plus some snatch grip push presses

Clean & Jerk  60 x 3,3 65 x 3 70 x 2,2 75 x 2 80 x 1 85 x 1 90 x 1
psyched out a bit on the 90 kg for some reason

Deadlifts 100 x 5,5,5 105x5,5
it's well within my ability but ramping up

I tried zercher squats with 40 kg, rather uncomfortable, figured that I will just do clean + front squat some time

Picture: me on the right, with an American record holder and friend

[Jim Storch]

Zercher squats are very uncomfortable!  But, then again, so were back squats and the hook grip when I first started doing them.  Use padding or a towel wrapped around the bar or, if available, a "fat" bar.  Gradually increase the weight as your tolerance for it increases.  Be patient, but do them.  When you can finally tolerate heavy enough weight you'll get results that have some carry-over.  Zercher squats are less than ideal, but better than nothing.

[Shaun Le Conte]

Tuesday, December 7, 2010
Dec 7
Snatch
50x3,3 55x3,2,2 60x2 65x1,1 70x1

Pow Clean & Jerk
60x2 65x2 70x2,2,2,2

Deadlift
100x5,5 105x5,5,5 (maybe a 6th, can't recall)

Zercher Squats
two light sets, it's going to be a while before I can use more weight than I can clean and squat


December 9
Very sick from a cold and back tired, "prohibited" from taking decongestant by girlfriend suspicious of anything medication
Bwt: 64.3 kg

Power Snatch
50 x 3,3,3 55 x 2,2,2 and some presses

Clean & Jerk
60 x 3 65x3,3 70-75 singles

Clean + Front Squat (1 each)
80 x 1,1,1,1,1

Figure I should do some squats, and Bud Charniga told me to do 1 rep clean + 1 rep squat, for multiple sets.

Photo: spending too much time in front of screen

[Matt Erdman]

Here is a goal to shoot for:

Maxim Sheyko INSANE clean complex 200 kg