The Elusive 500 Raw Wilks

[Wilhelm]

Hope you get your 45" jump, young man.

[ape288]

Hope you get your 45" jump, young man.

Thank you! Me too haha.

[ape288]

Quick update for you greedy bastards. I've hit two big lifts this past week, a 395lbs front squat a few days ago after only 4 weeks of prep I believe, followed up last night with a 220lbs hang power snatch (100kg!!!) Anyway, I really haven't been training the hang snatch at all because all the wide grip overhead starts to aggravate the carpal tunnel in my wrists and then I wake up every night because of that shit so it's not worth it for me to aggravate that by actually practicing snatches when I don't care about weightlifting anymore. Instead I've just been doing a shit load of high pulls at varying weights multiple times a week. The reason for that is two fold: one, I'm working to peak my vertical jump at the moment and I think those will be helpful for that, and two, I wanted to see if they would transfer to the hang snatch which apparently they did because this is a 10lbs hang power snatch PR. For reference, when I actually practiced the Olympic lifts a few years ago my best ever power snatch from the floor was 220lbs. I just matched that yesterday at the same body weight with more in the tank, while being completely unpracticed at the lift, not just from the hang but from the freaking pocket. This is considered the weakest position to pull from. Contrast that with the floor which is considered the strongest. Clearly, I have become a lot more powerful than I used to be. Anyway, I'm pretty happy about that and I'm done with my depth jump cycle so I'm going to test out my vertical jump next week and see where it has landed.

As for the front squat, I wanted 4 wheels and I think I could have gotten it if I had waited another week or two to hit the heavy single but I got impatient. I did 10 total front squat sessions leading up to this single (prior to that I hadn't front squatted in a few years) and topped out at 365x3 before hitting the single with 395 the following session. I could have tripled 370 and potentially even 375 which probably would have given me a 405 max, but oh well. I'm about to take about 10 days off from lifting all together so when I come back to it and I'm going to wave the weights back down, run another LP on the front squat, work up to 375x3 this time and then hit the damn single with 4 wheels. Then I'll go back to the back squat.

Fun stuff though. This was a solid training cycle.

[mettkeks]

SpoilerShow

Quick update for you greedy bastards. I've hit two big lifts this past week, a 395lbs front squat a few days ago after only 4 weeks of prep I believe, followed up last night with a 220lbs hang power snatch (100kg!!!) Anyway, I really haven't been training the hang snatch at all because all the wide grip overhead starts to aggravate the carpal tunnel in my wrists and then I wake up every night because of that shit so it's not worth it for me to aggravate that by actually practicing snatches when I don't care about weightlifting anymore. Instead I've just been doing a shit load of high pulls at varying weights multiple times a week. The reason for that is two fold: one, I'm working to peak my vertical jump at the moment and I think those will be helpful for that, and two, I wanted to see if they would transfer to the hang snatch which apparently they did because this is a 10lbs hang power snatch PR. For reference, when I actually practiced the Olympic lifts a few years ago my best ever power snatch from the floor was 220lbs. I just matched that yesterday at the same body weight with more in the tank, while being completely unpracticed at the lift, not just from the hang but from the freaking pocket. This is considered the weakest position to pull from. Contrast that with the floor which is considered the strongest. Clearly, I have become a lot more powerful than I used to be. Anyway, I'm pretty happy about that and I'm done with my depth jump cycle so I'm going to test out my vertical jump next week and see where it has landed.

As for the front squat, I wanted 4 wheels and I think I could have gotten it if I had waited another week or two to hit the heavy single but I got impatient. I did 10 total front squat sessions leading up to this single (prior to that I hadn't front squatted in a few years) and topped out at 365x3 before hitting the single with 395 the following session. I could have tripled 370 and potentially even 375 which probably would have given me a 405 max, but oh well. I'm about to take about 10 days off from lifting all together so when I come back to it and I'm going to wave the weights back down, run another LP on the front squat, work up to 375x3 this time and then hit the damn single with 4 wheels. Then I'll go back to the back squat.

Fun stuff though. This was a solid training cycle.

Tl;dr: You're a freak and better than us.

PS: I just discovered your yootoob channel 2 days ago. I really like it. Planning on binge watching during my vacation.

[ape288]

SpoilerShow

[

Tl;dr: You're a freak and better than us.

PS: I just discovered your yootoob channel 2 days ago. I really like it. Planning on binge watching during my vacation.

Haha nawww, there are plenty of dudes right on this forum that make me look like a chump.

I'm glad you're liking the channel though bro. Let me know what you think of the future content as well!

[ape288]

Just posted the full snatch session from last week on my YouTube channel where I hit the 100kg hang power snatch. The plan was just to hit 10 singles with 190lbs with the option of making a few small-ish jumps if I felt snappy and efficient. So after 5 singles I started taking 5lbs jumps and by the time I got to 210 I felt like my technique was finally dialed in and my body was operating at max power so I decided to go for the 2 PR's. I think I left a little bit in the tank, probably could have gone for 225, but I'm going to save that for next year I guess. My plan now is to keep these in the rotation for a little while longer using submaximal weights and continue to push the weights heavier and heavier on the high pulls. I'll see if I can work my way up to 105kg (230lbs) sometime next year. That would be approaching my all time best full snatch from the floor from the back in the day, so that would be pretty cool to hit.

Finished up the session with one last set of 480x5 on the deadlift. I guess I haven't been posting very much, but what I've been doing these last few months is twice a week on lower body days after doing both squats and an olympic lift variation I finish up the session with a set of 5 on the conventional deadlift. I started with 450lbs in June or July and added 5lbs to the bar every other week or so and have now worked up to 480x5 for 4 straight sessions over two consecutive weeks. Now this training cycle is over so I'm going to deload for these next 10 days and then wave the weights back down and basically repeat this cycle again with the goals of hitting a 405 front squat and a few casual sets 500x5 on the deadlift by the end of the cycle.

Hang Power Snatch - (190lbs x 5 singles),(195),(200x),(200),(205x),(205),(210),(215, PR+5lbs),(220lbs, PR+10lbs)
Deadlift - 225x5, 315x3, 405x1, 455x1, 480x5

Done.

[EstebanBrazoFuerte]

Hi there- I follow your IG account, awesome stuff man. Sorry if I missed this somewhere - how tall are you? I’ve cut nearly 70#, currently sitting at about 18% body fat (navy method) and I am basically just trying to piece together when to stop cutting. Anyhow, if you don’t mind. Always really impressed with your lifts man. It’s awesome to see someone having fun with their training at home. -EBF

[ape288]

Well, I just made a post in the coaching services section so I figured it was time to update this thing as well haha. I don't remembe what I was doing when I last posted but I hit a 405lbs zombie front squat PR a few months ago and then in recent history I've kind of changed my focus more onto power development so let's just pick up from there with yesterday's session.

I had been messing around with some hang power cleans for a few weeks but I'm better at hang power snatches so that's what I'm going to be focusing on now. Yesterday was my first power snatch session. Current PR single on the hang power snatch is 220lbs. Tentative plan is to do some hang power snatch triples once a week, some one arm DB power snatches once a week which I've done a couple sessions on now and those are fun as hell. And then for my 3rd lower body session the primary exercise will be the snatch grip high pull. For upper body, I'm doing the Larsen press twice a week, one 5x5 day and one 4x8-10 day. And then my other upper body session the primary exercise is the strict overhead press off of pins. I hit a PR triple there this week with 182.5lbs. So it'll all start to make sense, I just need to update consistently!

7/25/19

Hang Power Snatch - (185lbs x 3,3,3,3,3), (192.5lbs x 3), (200lbs x 2) - missed the 3rd here, threw it a little out front and couldn't stabilize it. Would have been a PR triple. This was the first session back though, so that should hopefully fall in relatively short order.

Heavy kettlebell swing - (200lbs x 15,15,15)
Weighted Hyperextension - (100lbs x 10), (130lbs x 10)
Glute ham raise x 20

Really trying to focus on my power development right now, as well as my relatively neglected posterior chain. It should be a really fun block of training. I'm excited for it.

Alec

[SeanHerbison]

Ever done/considered a weightlifting meet?

[ape288]

Ever done/considered a weightlifting meet?

I had considered doing one for a while back in the day, so I worked the full lifts for a bit back then and became *mildly* proficient at them. But I don't practice the full lifts anymore, just the power versions from the high hang. Much easier for me to feel like I'm actually putting power into the bar without having to worry about coordinating all those other pieces

[ape288]

Got the 200lbs PR triple on the hang power snatch yesterday. Just the second session in with these, but I had been chasing 200x3 since my last time messing around with this lift late last year, so internally it feels like this one had been a long time coming haha. Glad to hit it though! The session actually started off real wonky yesterday. I kind of blanked out on my form on the final warm up set with 175lbs and ended up throwing it way out in front of me, so I had to go back down to 165lbs and hit a triple, then take 175 again, and then start the working sets with 185lbs. Those started off a little shaky because of that, but I found the bar path by the end of the session and ended up hitting the PR. Power is solid obviously, I'm just not very good at the sport of weightlifting.

Anyway finished up the session after that with a few sets of heavy swings using 200lbs, and then rounded the whole thing out with some strong weighted hypers. Good stuff all around.

8/1/19

Hang Power Snatch - (185lbs x 3,3,3,3,3), (190lbs x 3), (195lbs x 3), (200lbs x 3) (PR +5lbs)
"Kettlebell" Swing (200lbs) - 15,15,15
Weighted Hyperextension - (120lbs x 10), (160lbs x 15)

All she wrote.

[ape288]

I've been having a lot of fun with overhead presses done off of pins lately. Not sure why, but I like it better than regular overhead pressing. I tripled 182.5lbs a couple weeks ago and I think I'm good for 185x3, but I messed up the set on my first try at it. I hit the easiest triple I've ever done with 175lbs immediately before (definitely could have done 4 or 5 reps here) but then when I loaded 185lbs I kind of forgot how to lift right before I was supposed to start lifting so my first rep was...iffy. I grinded out the second, and then missed the third lol. Unfortunate, because the strength was definitely there, but that's what happens when you choke. And that's literally what it what it was. Oh well. Hopefully my strength will stay high and I can take another crack at it soon. Either way, first time ever pressing a plate and a quarter overhead for more than a single rep! So I guess that's still a win.

Pin OHP - (95lbs x 5)(115lbs x 5)(135lbs x 5)(145lbs x 5)(155lbs x 5)(165lbs x 3)(175lbs x 3)(185lbs x 2)(155lbs x 9)
Seated Cable Row(180lbs) - 12,12,12,12,12

That's all.

[ape288]

Couple updates fer ya real quick! Jumping ahead to Wednesday 8/7 and Thursday 8/8.

8/7/19
Pin OHP - (95x5)(115x5)(135x5)(145x5)(!55x5)(!65x5)(175x5)(155x9)
Seated Row(185lbs) - 10,10,10,10,10

8/8/19
Hang Power Snatch(187.5lbs) - 3,3,3,3,3
KB swings(200lbs) - 15,15,15
2 Legged Bounding (3 consecutive jumps) - 3,3,3,3,3 (cleared 30 feet finally!)
Weighted Hypers - (120lbs x 10)(160x10)(175x10)

Good stuff here. I wasn't quite as strong on the presses this week as I was last week when I botched my attempt at 185x3, but still managed to hit the goal and that's a 5lbs PR.

The power snatches weren't that great on Thursday. I had good power, but I never really found my groove. Usually by the 3rd set I'm firing away pretty good at it, but that never happened here. Next time!

The swing are coming along nicely now that I'm doing them consistently these days. I played around with 250lbs for a sets of 12 a few weeks ago and it was solid. I think I could load 300lbs at this point and heave it around pretty good, but I'll wait a bit longer for that.

Highlight of this session was the bounding though. I can do a single broad jump of between 10 and 10.5 feet. I can string togther 5 consecutive broad jumps and clear I think about 52 feet is my best. But with stringing together just 3 jumps, for like 6 years at this point i have not been able to come close to clearing 30 feet. It's always been like 28-29 and the reaosn for that discrepancy is that when you string together multiple jumps you "lose" ground on the landing by having to be prepared to immediately rebound again, so you can jump farther on a single than on say, 2-3 jumps averaged out. However, when you become efficeint and you string together 5 or even 6 jumps, you begin to gain ground with each jump because you gain momentum as the set goes on. Anyway, long story short, with 3 consecutive jumps I've never been able to hit that 10 foot per jump average or 30 foot total before, and I finally did it here! Took me years though.

Finished off with the hypers and those were strong. Just going to keep knocking these out 2x a week for now, 2-3 sets of 8-10 reps. Slow and steady wins the race.

[mbasic]

Gotta say, missed all this.
I have to agree with curlfitX , Jeff has never trained like an athlete that I've seen ever....more like a physique model.

This guy did a fairly good job redeeming you