Marcus Mucheck Training

[marcusmucheck]

Hi everyone. I like high volume and all the different strength sports.

I use periodisation and a soviet/westside template.

hope I can find some help here.

[marcusmucheck]

31 may 2009
shoulder throw against mini band-20 per side
kb snatch and fixations 8kbx 50 total reps
stretching

clean-front sqx2, split jerk
50x3
70x3
90x2
100x2
105
clean-90x5 reps 2 sets
front squat-
90x4 reps 2sets
100x4 reps 2 sets
110x4 reps 2 sets
120x 4 reps

80 mins

[marcusmucheck]

1 june 2009
clean, front sq, split jerk, behind neck push pressx2, behind neck jerk
95 poundsx2
135x2
155x2
185x1
205x1
225x1

floor press with medium grip-
135x5
185x5
225x3
245x2
275x1
300-miss
300 miss
close grip bench-
225x5x5

hammer flat chest press
3x8-12 two plates
5x 230

dips
3x5 with 25lb
push downs and rear delt raise- 3 sets

[marcusmucheck]

session 1
kb snatch- 24kgx 20 reps

snatch- 40kg 5 reps 2 sets
60x4,x4
70x3
with straps snatch then power snatch
80x 6 sets of 2

snatch pull til knee-
80x3x3

session 2 pounds
box jump- i dont know the heights. about 20 total

snatch grip high pull
135x3, 185x3, 205x3, 215x3sets 3
snatch grip dl
245 3 sets 5
back extension with snatch grip
95x5, 115x5, 115x5
bb curl
5 sets 10

[robert da strongman]

welcome

good training

[marcusmucheck]

1-
p. clean jerk- 85kg 16 lifts.



2-
1.rack jerk- lb-135x3, 155x2,185x2,205x2,225x2
2. inc close grip- 205x3x3, 215x1, 225x1, 245x1
3. flat bp- 225x3x8set
4. neutral flat db bp- 65x12x3
5.dip-5x3 25

[robert da strongman]

good stuff

[marcusmucheck]

1)kgs
1. P. snatch, snatch- 70kgx3 reps 2 set, 72.5x3 repsx 3 sets, 75x3x3, 77.5x3, 80x3
2. p.clean and jerk-80x3, 90x 10 total reps

[robert da strongman]

good lifts!

[marcusmucheck]

2)lbs
1. hang clean-135x3, 185x3, 205x3 with one jerk, 225x3x3 with 2 jerks
2. clean pull with shrug- 245x6, 295x6 repx4 set
3. rdl- 335x5 repx3 set
4. hammer row- 12reps 3 sets
5. lat pull down on cable cross- 12 repx 3 set

[marcusmucheck]

hypertrophy training
lbs
1. incline close grip- 95x10, 135x10, 155x10, 185x11 and two forced reps
2. db shoulder press- 25x12, 35x12, 50x12, 70x10
3. db side raise super set with bb up right row- 20 dbx15/ 15 reps 3 sets (unsure of bb weight)
4. seated overhead bb ext super set with one arm preach curl- 3 sets of 15-20
5. tricep kick back- 15 x 20 rep, 10x 20 rep
very fast workout.
workout was good and fast. had a pump which is unusual.

i was going to do hammer machine behind the necks, but it was very irritating to my shoulder. I had the same problem last week with free weight behind the necks. im unsure what it is and dont feel it necessary to go to a doctor just yet.
any and all front pressing is fine and pain free as of now.

[marcusmucheck]

more hypertropy training
lbs.
1.high bar leg squat-narrow- 135x10, 225x10, 245x10, 315x3 with pauses.
work sets- 315x12, 365x6
2. hack squats with machine- 1 platex10, 2 platex10, 3 plates x 12 very difficult

that was it, i had nothing left.

i have not done hypertrophy training or even reps for sometime and it is taxing.
i really have a lot of respect for bodybuilders and the amount of reps they can do with what I consider heavy weight.

* ive been feeling strange discomfort in my right knee after coming out of my last training phase with the olympic lifts. It feels brittle and dry if that makes sense.

I can only attribute it to all the leg squatting Ive been doing as well as the snatch and clean and jerk.

Im not quite ready to switch to back squatting again as I feel I can handle too much weight because of technique rather than strength. However, it may be in my best interest at this time...

[marcusmucheck]

This phase of training will last anywhere from 2-6 more weeks and wil emphasize hypertrophy training as well as more volume. I feel these go hand in hand.

The increased training volume will not be in the from of more sets or more sessions, but mostly in more repetitions per set.

the weights used for my working rep sets will most likely be something between 60-80% of a one rep maximum. the science ive read shows that hypertophy will occur in that range. reps will hopefully be 8-20.

current best hypertrophy lifts are
high bar leg sq- 315x20
bench press- 185x30 and 225x13
deadlift- 455x10, 475x8,

[robert da strongman]

looks good.
doing some regular old periodization?

[marcusmucheck]

yeah, just with shorter cycles.

[marcusmucheck]

technique 1)
1. p.clean, split jerk, behind neck push pressx2, bn split jerk-
50x2
60x2
70x2
85x 5

2)
1. jerk from rack, behind neck pp, bnj
95
135
155
185
205
2. flat bp-pinky on ring-
135x10
155x10
185x6
225x6
245x3
265x3 x 2 set
2. close grip
135x3
185x3
225x11+2 forced
3. incline db-
50x20
70x20
90x15
4. oh db ext- seated-70x12, 85x12, 90x12
5. dips- platex5, plate and tenx5, plate and quarterx5
6. push downs- 2 sets-failure 1 set with drop set

went well. I havnt been doing the hypertrophy work long, but i feel it is increasing my appetite. things are going well.

[robert da strongman]

good workout!

[marcusmucheck]

missed first session
lbs
1. clean- 95x5, 135x5, 185x5, 205x3, 225x5, 245x2, 245x2
2. conv dl- 245x5, 335x5, 385x1-put straps on after this one. 385x15
3. machine row palms up-3 sets of 15
4. knee up- whatever
5. sit ups- 3 sets 15

[crashcrew56]

what's your weight at?

[marcusmucheck]

After my last hypertrophy phase i went from 165 to 185.

im hoping to go from 185 to approx 205 now.

the one thing i worry about often is moving up weight classes but not increasing my competition maxes enough to justify the weight gain...

oh well...guess we will see.

[crashcrew56]

what are the weight classes at?

[marcusmucheck]

165, 181, 198 for powerlifting

77kg, 85kg for weightlifting

[marcusmucheck]

1.axel/fatbar push press
70x10
90x10
110x10
130x10
160x8
180x6
180x4

2. seated smith overhead- i dont know the bar weight, so i wont count it-
50x10
70x10
90x10
90x10
70x12
50x20

3. rear raise/side raise- didnt count reps guessing 15+
4. skin the cat-3
skin the cats were hard- last time i did them i was 55 pounds lighter!
they really helped with my shoulder however, and ill be keeping them in.

[marcusmucheck]

my shoulder is in need of outside help.

anyone know of some good stretches? anything...partner assisted, bands...anything.

video would help, but ill take anything

[marcusmucheck]

friday- lbs
1. front sq- 135x10, 185x10, 225x10, 245x10, 275x8, 295x5, 295x5
2.hack machine- 1 platex10, 2 platex10, 3 platex 10, 3 plate and quarter 5 and 3 forced

3. leg extension 3 sets
ham curl- 3 sets



monday-
flat bench-pinky on ring
95x10, 135x10, 155x10, 185x10, 205x5, 225x5, 245x8, descending sets of whatever

hammer wide press- 4 sets of 8-10

dips with a plate- 3 sets 5

[marcusmucheck]

bench press is degrading-
been getting run down.
not terribe yet

[marcusmucheck]

did some power snatching- up to 72 kg for whatever

my knee is feeling strange still.

it only feels strange in the bottom of a full squat.

the plan is to only do full squats when i drop into a snatch or clean

[marcusmucheck]

ive been resting and stretching. work out the kinks in my body

[marcusmucheck]

really feeling better.
did some training today...nothing intense still.

1. box squat- slightly below-60lb bar. wide stance
i dont know the exact weights i used...but i did about 12 sets and 4 with 352 lbs.

2. bend over- 3 sets 6 done like weightlifter

3. ghr- 3x10

felt good.

[marcusmucheck]

extra workout-gpp

half mile run-
3 buddy sprints of 178 meters
3 sprints of 89 meters

shoulder complex- side raise, top raise, rear raise, standing bench press
5 pounds x 2 sets
10 pounds by one set
10 reps each

lat pull down 1 set 10

machine pullover- 1 set 20

45 min

[marcusmucheck]

monday-
1. power jerk- in pounds- 135x6, 155x4, 185x4x4, 205x3
2. pause bp pinky on rings- 135x5, 155x5, 185x3, 205x3, 225x3, 245x3, 255x3, 275x1, 295x1

3. hammer wide chest- 2 platesx12, 3 platesx12, 3 plates x 10x2 sets

shoulder complex

[marcusmucheck]

tuesday-

1. power snatch- 60kgx4, 70kgx5, 80kgx4

2. conv dl no straps- lbs- 135x5, 225x4, 245x4, 335x4, 385x4, 405x15
3. chins- about 36 reps total 3 diff grips
4. csr- 1 plate and 1 35x10, 2 platesx10, 3 plates x 2 sets 6
standing abs and hanging abs
few sets of curlsx10

[marcusmucheck]

thurs-adaptation workout pounds

1. split jerk from rack- 135x4. 155x3, 185x3,3,3,3, 205x2, 215x2 singles
2. seated oh press off rack-eye level- 4x4 holding for 10 sec at top of each reps 135
3. jerk support- 3 diff grips from 135-275 for whatever. trying to get comfortable and more flexible in the rack
4. rear delt raise with dbs- 3x15 with 15
took way too long.

[marcusmucheck]

friday- technique, and speed strength
1. snatch- 4 sets 3 with 80kg, 85kgx2,
2. snatch pull- 90x3, 102x3
3. clean from high block- 60x4, 70x4, 80x4, 90x4, 102x2
clean from high block went well.
great exercise learning to stand tall and pull under. no sneaking!

[marcusmucheck]

monday-
1. flat bench- 235x4 repsx6 set
2. oh pin press eye level- 135-155x3x5
3. dips- 5 repsx3
4. wide hammer- 1 platex15, 2 platex15, 3 plate x 12x2

[marcusmucheck]

tuesday-
1. snatch- 50kg, 60kg, 70kg not sure on reps. not many

[robert da strongman]

checkin up...good training!!

[marcusmucheck]

1)
1. snatch- 70kgx4 reps, 75x4, 80x4, 85x5
2. clean off high block- 60x3, 70x2, 80x1, 90x2+3 f sq, 90x2+3 f sq, 90x2+3 f sq

[marcusmucheck]

sn-i dont remember. i know i went from 70kg to 85kg and did around 10-16 lifts
cj- dont remember- from 96kg-105 kg did ten lifts
f. sq- 110-140 about 10 lifts
ghr- 25 reps

cardio bike game-25 min

[marcusmucheck]

trained at dodge-
footwork
speedbag

jerk from rack- 185x3,3 205x2x2, 205x3x4
bnp-5 repsx3 sets at 115- im not sure why this is so bad.
steam room/cold shower
did one set of pt style push ups and one set of pt styles sit ups in steam room

[marcusmucheck]

trained at home
1. 5 min of push up- 85
2. 5 min of sit up- 72
3. mile run

home-
1. snatch- 70x3, 75x3, 80x2, 85x2, 85x1, 90x1, 92.5x1, 95x1, 97.5x2 miss
2. snatch pull to chest- 97.5x3x3
25 lifts above 70%

wffc pounds
1. c/j-
195x2
205x2
210x1
215x2
220x1 repx 5 set
2. hang clean- 210x3x3
3. clean rdl- 295x3x3
30 lifts

55 lifts total.

[BrotherIron]

trained at home
1. 5 min of push up- 85
2. 5 min of sit up- 72
3. mile run

home-
1. snatch- 70x3, 75x3, 80x2, 85x2, 85x1, 90x1, 92.5x1, 95x1, 97.5x2 miss
2. snatch pull to chest- 97.5x3x3
25 lifts above 70%

wffc pounds
1. c/j-
195x2
205x2
210x1
215x2
220x1 repx 5 set
2. hang clean- 210x3x3
3. clean rdl- 295x3x3
30 lifts

55 lifts total.

Just a suggestion but after doing Snatches you may want to do Snatches from the hang. Also Speed C&J are a great way to work on technique and acceleration and speed with proper form.

[marcusmucheck]

ok. sounds good.

[marcusmucheck]

trained at home-
1. snatch or p. snatch- "quick reps" 70x 3 reps x 4 sets
2. military press- 50x6 repx 3 set

[marcusmucheck]

trained at home- speed
1. c/j- 85kgx3x6 18 lifts
2. leg sq- 102x3x3, 110x3x3, 120x3x3, 130x3x3
3. slsu(stiff leg sit up)- weight behind head-10lbx8x3, weight on forehead-10kgx8x2
4+ additional trunk exercises

[marcusmucheck]

monday 20 july 2009
1. push ups with feet elevated and hands on bars- 72, 14 flat- 86 in 5 mins
2. sit ups with a bell on forehead- 8kg- 25 reps, 12 reps, no bell-25 reps 72 reps in 5 mins
3. ran for 15 mins

[robert da strongman]

training is looking good!

[marcusmucheck]

QUESTION-
my most reliable training partner is often late. Not by a few minutes but sometimes hours. I can't continue to move my schedule to accomodate this.

What should I do? How can I allow him to save face but also make it clear that we must start on time and stay on schedule?

[marcusmucheck]

21 july 2009
1. snatch- 70kgx18
2. clean and 2 split jerk- 84x14, 89x2
walked for 25 mins

18 snatches, 16 cleans, 32 jerks

approx 60 min

this took longer then i wanted but i felt like i should have gone much heavier. im getting in better shape.

[marcusmucheck]

22 july 2009
1. snatch- 15 snatches- 80kg-89

[marcusmucheck]

23 july 2009
1. clean and jerk-kg 84x2, 100x8, 105x2, 110x2 100x2 16 reps
2. manta ray gm- 72x10x3, 92x5
3. GHR- 6x4

[BrotherIron]

23 july 2009
1. clean and jerk-kg 84x2, 100x8, 105x2, 110x2 100x2 16 reps
2. manta ray gm- 72x10x3, 92x5
3. GHR- 6x4

Hey bud, you compete in Oly Lifting?

[marcusmucheck]

Hey bud, you compete in Oly Lifting?

ive done one meet.

[marcusmucheck]

27 july 2009
1. jerk from rack- 90x3, 96.5x 11
2. 1/2 jerk, jerk- 90x3, 90x2
3. cgbp-pounds 185x6, 185x5, 205x5x5
4. rear delt db raise-3x20
5. band pull apart- minix 10 repsx 3 set
did push ups off a bar in a power rack with feet on bench

[marcusmucheck]

28 july 2009
1. power clean/split jerk- 88x3, 100x2, 105x1, 110x1, 115x1
2. clean and jerk- 120x1 repx 3 sets miss one jerk
3. clean pull to sternum- 100x3x4
4. dimmel- 100x10repsx3 set
5. ghr-10lbx6 repx 4 set
6. rh-10x3

[marcusmucheck]

29 july 2009
DE
1. snatch schoown- 70kgx4x4
2. snatch grip bp with chain- 2cps- lb 135x3x3, 155x3x3, ring on ring- 3x3
3. steep incline press to clavicle- 135x10, 155x10, 179x6
50 min

went well.
I felt I had the power of Jack Lalane in me today, i think his juicer is helping.

The purpose was to move quickly.
worked some snatch technique
worked some bench press speed
worked the front delts and upper chest

[marcusmucheck]

in case anyone is curious...this is basically what a schoown is. I like to hold mine a little longer.

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[marcusmucheck]

6wjUmEaCifQ

[marcusmucheck]

30 july 2009
1. 13" front box squat-120kgx3, 129x3, 141x
2. barbell front step up-16"62kg sets of 6 each leg
3. spread leg sit ups

[BrotherIron]

ive done one meet.

When do you plan on competing again? Are you shooting for making the totals to compete at the national level? Or are you just having fun with it?

[marcusmucheck]

When do you plan on competing again? Are you shooting for making the totals to compete at the national level? Or are you just having fun with it?


i dont. I just like to have fun.

do you compete?

[marcusmucheck]

31 july 2009
1. bn split jerk from rack- 50x6, 60x6, 70x4, 90x2, 100x2, 105x1, 110x1, 115x1, 120x1, 125x, 110x1, 115x1, 120x1, 125x
2. flat muscle bp-pinky on ring- lb, 135x10, 185x10, 9, 9,8 one min between
3. push up- hands on bar, feet on bench- 3 sets 20, 20, 16
4. cable curls-10-12x4

[BrotherIron]

i dont. I just like to have fun.

do you compete?

Can't till I get my shoulder fixed. I don't have the ROM in my left shoulder to snatch and you can't compete with just the C&J.

So we'll have to wait and see. Right now I'm just enjoying training for fun and traveling with the Team taking pics and helping with warm-ups.

[marcusmucheck]

1 aug 2009
1. rf snatch- 50x3, 55x3, 60x3, 65x3, 67.5x3, 70x3x2, 72.5x3
2. cuban clean-70x1, 80x2,1, 92x2,1,2,2,2
3. oh jerk support- 60, 82, 110
30 min

2 aug 2009
1. sn-12@70
2. clean/jerk- 12@90
3.box sq f sq-2x5@90, 100x2x, 105x2x4
4. box sq w 60lb bar- 135x2, 185x2, 260x2, 260x2, 310x2x2
5. rh 12x3
run 10 min

[marcusmucheck]

3 aug 2009
1. bnj-up to 125 and miss @ 130 twice
2. rev band press light band- 295x3x3, 315x3, 339 miss
3. mini band push down- 3 sets failure

aug 4- off

5 aug 2009
1. snatch- 70x2, 75x2, 79x1, 80x1, 85x1, 90x, 90x1, 92.5x, 92.5x1, 95x1, 97.5x1, 95x1, 92.5x1x2
2. clean/jerk- 92.5x1, 102x1,x,1,1 120x1x2
3. a few pulls off blocks...nothing to even record
4. legs raises- 2 sets 30
mile run- 8:54

6 aug 2009 (me)
1. 13" front sq- 110kgx3, 132x1, 136x1, 142x1, 146x1, 152x 2 misses
2. high front box sq- 62x6, 82x6, 102x5, 112x5x4
3. front sq step up- 42kgx10, 50x8x3
4. hang leg raise- 4 set 10
*need to keep breaking with the knee for all front sq

[BrotherIron]

Nice lifts. What you weighing in at these days?

[marcusmucheck]

7 aug 2009
1. muscle snatch-
42x5x3
52x5x3
57x5x3
60x3x2

2. rack jerk- 60x8 tl
80x12 tl

3. steep incline-
10x2, 8x2, 6x2
82x6x3

[marcusmucheck]

Nice lifts. What you weighing in at these days?


I dont know. Ive been as light as 180 and heavy as 200

[BrotherIron]

I dont know. Ive been as light as 180 and heavy as 200

You're snatching bodyweight. That's great. How long you been Oly Lifting?

People don't realize how technically difficult the squat snatch is.

[marcusmucheck]

10 aug 2009
1. 13" front box squat- 2repx8set- 229lb
2. rdl with hook grip- 135x8, 185x8, 205x8, 245x8, straps-335x5x3
3. hanging leg raise- 2 set

ran in the morning for 15 min

[marcusmucheck]

11 aug 2009
no training today. building jerk boxes. hope to finish early in the day tomorrow and then use them!

[marcusmucheck]

13 aug 2009
1. jerk from block- 86-100-8 lifts, 105x1x4, 112.5x1
2. BNJ 100x4x3
3. steep incline- 185#x5, 190x5
im tired from work and stress.

full steam soon...maybe tomorrow.

[marcusmucheck]

14 aug 2009 (TE)
chins 5x5
1. oh sq from block-sn- 70x1x10, 80x2x3
2. jerking sq- 100x10x2, 120x8x1, 120x10
3. snatch-2 hang snatch- 60x3x2, 65x3x2, 70x3x3

[BrotherIron]

11 aug 2009
no training today. building jerk boxes. hope to finish early in the day tomorrow and then use them!

So how'd your boxes turn out?

[marcusmucheck]

they turned out well. ill be using them for many things and i think they will also give my bar a longer life.

[marcusmucheck]

14 aug 2009 (ME)
1. power clean-50x3, 60x3, 70x3, 90x3, 100x3x2, 105, 110, 115, 122.5x1 pr
2. hi bx sq-f sq- 100x5, 110x5, 120x5x3
3. gmj- hi bar-110x5, 120x5, 120x5, 130x5
4. ghr-10x3,
5. hlr-12x3

gmj went well. i can increase the weight a bit.

[BrotherIron]

they turned out well. ill be using them for many things and i think they will also give my bar a longer life.

Yeah, you can use them for a ton of stuff like squats, front squats, jerks, push presses, etc. You can even step out and clean the weight, jerk it and than drop it on the blocks. Than jerk it again. This helps to save your shoulders. I know a few Oly Lifters who do this exp when they get to heavier weights.

[marcusmucheck]

Yeah, you can use them for a ton of stuff like squats, front squats, jerks, push presses, etc. You can even step out and clean the weight, jerk it and than drop it on the blocks. Than jerk it again. This helps to save your shoulders. I know a few Oly Lifters who do this exp when they get to heavier weights.


agree to the max. they are already leaving me with less of a "damaged" feeling after training. these are possibly the best money ive spent.

[marcusmucheck]

15 aug 2009 (RT, AFPT)
all together
1. chins- 6x4
2. pull down abs on knees- 12x3
3. rh- 10x2
4/5 rope pushdown and cable curl w bar- failurex3
6. coc1 30 reps
30 min

[marcusmucheck]

17 aug 2009 (afpt, me)
1. power jerk from block- 90x3, 100x3, 100x3, 105x2, 110x1, 115x1, 120x1 pr
2. bnsj- 100x3, 100x2x2, 105x2x3, 110x2, 115x1
3. 30 min run

[marcusmucheck]

18 aug 2009(te, de)
1. jerk from block- 85kg 3 repsx9 set... 3 set split right, 3 split left, 3 power
2. bp por- 100kgx10, 105x6x4
3. push up- feet eleveted, hands on bars- 100 reps. some with weight
4. push down- 10x3

i was tired from the run last night. running is coming along. training going well. cant wait for classes to start. thank god for financial aid!

[marcusmucheck]

19 aug 2009 (me)
1. power clean- 90x3, 100x3, 105x2, 110x1, 115x1, 120x1, 125x sq cl, 125x sq clean
2. conv dl flat shoe-# 245x5, 295x5, 361x3, 445x2x5
3. jump sq or gm off block- idk how it looked- 100x5, 140x5x3
4. sit ups on ghr- 70 reps
rain cancelled run.

[marcusmucheck]

20 aug 2009
contrast bath/shower- hot bath- cold shower

[marcusmucheck]

20 aug 2009 (re, afpt,)
1. muscle snatch- 42x5x3, 52x3x2, 60x3, 62.5x3, 65x3
2. standing wl press- 60kgx5x5
3. standing kb press- 24kgx5x5
4. bottom up press- 8kgx15x2, 24kgx3r, singles on left arm
20 min run

[marcusmucheck]

i made a huge mistake. i had no internet connection before training and i couldnt check to see where i was. i did the wrong session...

21 aug 2009 (de)
1. rf snatch- 70x5, 75x3, 80x2x3, 82.5x2x3
2. sn pull til knee- 82.5x3x3
3. sq- 140 random reps
4. ghr- 25 reps
went ok. the sn ptk are a great exercise.

[marcusmucheck]

22 aug 2009 (ex)
1. long cycle- 24kg 57 reps in 25 min. not holding the bells yet.
2. neck raise- 8x3 with 21kg, 2 sets 25 with 11kg
3. cable wrist curl- 30x3
4. coc #1

went alright. my neck is bothering me. old injury.

[crashcrew56]

i made a huge mistake. i had no internet connection before training and i couldnt check to see where i was. i did the wrong session...

21 aug 2009 (de)
1. rf snatch- 70x5, 75x3, 80x2x3, 82.5x2x3
2. sn pull til knee- 82.5x3x3
3. sq- 140 random reps
4. ghr- 25 reps
went ok. the sn ptk are a great exercise.


Damn! That's impresseve

[marcusmucheck]

23 aug 2009 (de,afpt)
1. jerk from block- 90kgx3x3 r, 90x3x3 l, 90x3x3 pwr
2. flat bp por- 110kgx4x6
3. feet elevated hands on bars push up- 100 reps

[marcusmucheck]

Vy9OGvibbrMthis video is sick

[BrotherIron]

Cool vid. Never seen Squat Snatches done on a platform like that. I bet that helps with the first pull and really getting and keeping your back tight.

[marcusmucheck]

24 aug 2009 (me)
1. snatch standing on 2" block- 50x5, 60x4, 70x3, 75x3, 80x2, 85x2, 90x1, 92.5x1, 95x1, 97.5x1x3 (1), 100x1x2 (0)
2. hang clean- 70x5, 75x5, 80x5, 92x4x2
3.clean pull- 245lbx3x3, 295x1x3, 315x1x2
4. rh- 70kgx10x3
walked 2 miles

[marcusmucheck]

Cool vid. Never seen Squat Snatches done on a platform like that. I bet that helps with the first pull and really getting and keeping your back tight.


pretty cool exercise. you have to apply the same force over a longer distance.

[marcusmucheck]

25 aug 2009 (re)
1. conv dl- 245lbx5, 295x5, 335x5, 398x5x2, 420x5x2
2. rdl-295x5x3
3. ghr- 12x2
run 1 mile with a snorkel

[marcusmucheck]

i may do some long cycle today.

this guy is crazy strong.


k3nALaqz6ZM

[marcusmucheck]

26 aug 2009 (afpt/conditioning)
af sweats and all with snorkel
1. long cycle-24kg-terrible. i tried to do this and if was hard. i did as many one minute sets as i could until i was doing 30 sec sets.
2. one arm lc- same as 1.
3. mile run
this sucked

[marcusmucheck]

27 aug 2009
i dont remember.
i think it was jerks with 90
press with 70
kb press 24's for 6's

28 aug 2009
lc blues- 3 min 33 reps

29off
30off
31off

1 sept 2009 tues-(me)
1. snatch on top of block- 80x3, 90x1, 92.5x1, 95xxx, 99xxx
2. snatch pull- 100x3x3

2sept2009 wed-(te)
1. hang snatch- 42x5, 52x4x2, 62x4, 72x4x3
2. rh-3 set 10
hurt my back warming up by hanging from a chin bar. i guess bc of how tight i was from being in a car all weekend.
stretching, med ball rolling and ice

2sept20009 wed (de)
1. jerk from block- 100kgx3x3r, 100kgx3x1l. couldnt focus
good jerks. lost focus with all the commotion going on in the gym.

[marcusmucheck]

I went to chicago to watch the WKC kettlebell championships. it was a good show with something for everyone. martin farrell totalled master of sport in his second event, andrew durniat put the 70kg kb over head for 5 reps or so and a ukranian woman did about 100 snatches on each hand with a 16kg bell. also, valery fedorenko did 55 reps with a 60kg kb in the jerk.

pretty cool stuff. i met a powerlifter named zach kroeger and bs'ed for a bit about everything from the meet to westside and ed coan. cool guy.

i did not get to try the famous pizza and i am upset about it. However, I went to a dunkin donuts(finally). I wish i had some wild and crazy bar stories but after watching kettlebells for nearly 12 hours I wanted to eat and sleep.

[marcusmucheck]

*i cut the end of my post off*

out of all the lifting i saw, all the street people that "had to ask me a question," and the aggressive man that loved the navy, the most comical part of the trip was when my marty farrells car was broken into.

marty had payed for valet parking ($30 nightly) and when he pulled up to the valet the final night the valet told him to just pull into the handicap space in front of the door. Marty asked if this was really that great of an idea and the valet said "IT WILL BE FINE."
the valet is supposed to park the car in the underground garage that is secured...he did not.

the next morning at 8am we found a note under the door that requested mr. farrell calll the front desk about his car.

the valet never parked the car and it was broken into. the holiday inn he stayed at has no cameras. the story is absolutely too long and comical to be read.

I am so upset with the service from the holiday inn i might just make a youtube video about it reenacting the whole scene.

basically they said it was his fault and he should call the cops if he has a problem.

[crashcrew56]

Good workout, that sucks for your friend. You really missed out by not getting the pizza, next time you go to Chicago go to either Lou Malnatis or Pizzera Uno, I'm sure robert would back me up

[BrotherIron]

Interesting. I haven't seen KB above 100lbs. I'd love to get sets at coffee's like 80, 90, 100, 110, 120, + and so on.

[marcusmucheck]

UAhUoAQerrE

[marcusmucheck]

4 sept 2009 fri (de)
1.snatch- strapped- 70kgx2x5, 80x2x3, 70x2
2. snptk-70x3x4
3. sn oh sq blk- 70x3, 80x3, 85x3, 90x3, 95x2
went well. finally feeling well again.
snatches didnt feel correct until close to the end.
oh sq went well.

[marcusmucheck]

4 sept 2009 fri (str/cond)
1. 2 cleans, 2 sqs- 90x1, 100x1x2, 110x1x2, 120x1pr each set is 4 lifts.
2. sn high pull off block- 70x5x2, 80x5x2, 90x5x2
3. leg sq- 70x10x2, 100x5, 120x5x2

went well. i did some kb cleans with 24's to warm up and some stretching.

90 mins.

[marcusmucheck]

sept 5-off
sept 6- off
sept 7 off

8 sept 2009 (TE, afpt cond) AM
1. snatch from block (knee or slightly higher)- 50x5, 60x5, 70x5x2, 75x5x2
2. kb lc with blues and snorkel-5 min
3. snorkel run- 1.5 miles
4. coc1x3x5
1-the first rep of each set was without straps
2- this hard still. i cant reach my hip
3. the first mile is easy now. 1.1 miles is unbearable. haha. i sprinted the end and it was hard.

[marcusmucheck]

8 sept 2009(te/de)
1. jerk from block-50x9, 60x6, 70x5?, 80x3, 90x3x9 l,r, p

had to jet.

[marcusmucheck]

9 sept 2009 (afpt) 0600
1. chins- 8x3
2. calistenics-push ups, sit ups, arm circles and stretches
3. 20 min run

[marcusmucheck]

9 sept 2009 (TE) 1900
1. "free clean"- couple cleans and bouncing out of the bottom-50x4, 60x2, 70x1
2. clean-90x1, 90x4x2, 100x3x2, 105x2x2, 107.5x2x2, 105x2x2, 100x3

time is limited lately and so is work capacity. work has started again and i am drained.

[marcusmucheck]

i think the things i need to improve the most for wl are my grip and work capacity. my grip is holding me back from a bigger clean/jerk. my work capacity is preventing me from doing more work in one session.

also, my schedule is difficult right now and fitting everything in will take time. the mandatory pt is vexing. I have to be there for an hour in the mornings to do arm circles,push ups, sit ups and run!

[marcusmucheck]

10 sept 2009 (TE, str)
1. rf snatch strapped- 70x5x2, 70x4x2
2. sn bnpp- 50x5x2, 55x5x2, 60x5x2, 65x5x2
3. steep incline- 60x6, 80x6x2, 87.5x6x2
4. 1 arm kb jerk- 24kbx10, 28kgx6, 32kgx6

snatches were great. the bnpp felt good. the steep incline was a pr for reps i believe.
the 1 arm jerk was hard. its difficult to find the rest position.

[marcusmucheck]

12 sept 2009
1. snorkel run- 1.5 mile 15min
2. run 1 min, rest 30 secx 3
3. sprints

all with snorkel

[marcusmucheck]

14 sept 2009 (afpt) 0600
1. push ups 62
2. sit ups 42
3. 1.5 mile run- 12:46

[marcusmucheck]

14 sept 2009
1. 2 cleans, 2 f sq- 4 lifts- 85x1, 95x1x2, 100x1, 105x1x3, 110x1

[marcusmucheck]

15 sept 2009
1. snhp from blk- knee- 50x5, 70x5, 80x5, 90x5x2, 100x3x3pr
2. sn oh sq from blk-50x3, 70x3, 80x3, 90x3, 100x3, 100x2 pr i think
wanted to do more but i dont have the time.

[marcusmucheck]

16 sept 2009
1. stretching
2. 1 mile indian run

[marcusmucheck]

18 sept 2009
1. snatch-50x5, 60x3, 70x3, 80x2, 90x1, 95x1, 100-x, 100x1x2 pr no straps
2. leg squat- 70x5, 110x5, 130x5x2
3. ghr- 3 sets of 10

i was cramping up badly. First time in a long time ive cramped. i think it may be the running tightening me up.

[marcusmucheck]

19 sept 2009 sat (TE/DE)
1 mile run- approx 10 min
1. power snatch-strap-70x2x4, 72.5x2x4, 75x2x2
2. power clean, split jerk r- 85x1x10

60 min of lifting

[marcusmucheck]

20sept2009 sun
1. jerk from blk- 100x3x4
2.close grip muscle bench- 100x5x3

[marcusmucheck]

21sept2009 mon-(me/str)
1. oh sq sn from blk- 50x3, 60x3, 70x3, 80x3, 90x3, 100x1, 105x1pr, 110x1x2pr, 115x1pr, 120x1pr, 122.5 miss.
2.rdl-245lbx5x2, 285x5x2, 332x5x3
3. ghr-bwx6x2, 10lbx6x6
4. ghr sit ups- bwx20x4
5.rh- 154-?x6x6

[marcusmucheck]

lots of calistenics
marching
running
no lifting

[marcusmucheck]

27sept2009 sun
1. 1 mile run- 9:20 max speed 8mph, lowest speed 3mph, avg speed 6mph
2. jerk from blk- 90x3x3, 95x3x2
3. close grip muscle bench- 70x7, 80x5, 102x5, 102x3

im so low on energy. the running and marching is murder.

[crashcrew56]

Running before lifting is definetly tough to do

Marching??

[marcusmucheck]

Running before lifting is definetly tough to do

Marching??


yeah. im a cadet in field training prep. lots of running, lots of marching.

[marcusmucheck]

did i behind the neck jerk pr of 127.5

[marcusmucheck]

12oct2009 (ME/cond)
1. power clean- 70x3, 80x3, 85x3, 100x3, 105x1, 110x1, 115x1, 120x1, 122.5x1 pr, 120x1, 108x1, 110x1x2

2. sumo dl- pounds mid stance- 245x8, 333x8, 353x8x2 flat shoes
3. rdl-wl shoe- 245x10, 289x10
70 mins

[marcusmucheck]

13 oct 2009
1730
marching detail
flag folding
marching drills

14 oct 2009
0630
push ups
sit ups
20 min indian run
20 min sprint then walk and repeat

15 oct 2009
0630-
push ups
sit ups
5 min warm up run
20 min indian run
15 min personal run

1800
bnj- 100, 110
oh press- 50x10x4

16 oct 2009
1. power snatch/snatch- 50x3, 60x3, 70x2x2, 75x2, 80x2x2, 85x1x6
2. back sq wl shoe- 100x5, 120x10x2

[marcusmucheck]

its still hard to do anything with my legs with all this running.

also, I need to eventually have a pretty set warm up series and plan of how ill be training. It is just taking too long. I am thinking about 15 min per exercise is plenty. i seem to be going way over that though.