Getting stronger, part 1

The off-season has begun for me. No more competitions for a while and my coach allowed me to do my own thing for the time being. Yesterday morning, I weighed in at 83.9kg (185lbs). I haven’t weighed this little since I was 10 years old or something. Since we’re in the off-season, I’m going to focus on building strength (and possibly some muscle mass) in hopes of not injuring myself all the fucking time when contest season comes up and, of course, improving my main lifts.

A few points to focus on:

  • I’m horribly weak off the floor in deadlifts/pulls and my pull up strength sucks as well. I will focus on improving back strength. My legs/hips are strong enough so I’ll just leverage that strength by squatting often. I expect my squat to go up without investing too much energy in it.
  • I have a lot of left-right imbalances. I believe this is part of the cause why I injure myself so much.
  • I don’t care much about my weight, I just want to keep my waist circumference at or below 85cm. I don’t need the extra bodyfat.
  • I will tiger balm the fuck out of anything that hurts more than it should.
  • At the end of the week, I’ll try to average out my daily caloric intake around maintenance (~3000) or slightly above. I’m keeping protein intake higher than necessary to prevent binge eating, which I’m prone to. I’ll be keeping protein intake at 180+ grams a day, whereas normally (with my low volume training) I’d usually not even get to 150.
  • I’ll monitor my resting heart rate as a general indicator of how my recovery is going. I seem to have no problem recovering from working the same muscle group 3245324523 times a week, but I don’t do well on (near-) maxing out with a low frequency.
  • I need to get rid of some nagging injuries. I want my knees feeling strong again, my wrist hurts (from being an idiot, it was nothing weightlifting related) and my right piriformis/gluteus medius are bothering me a lot at the moment. My ankle has been hurting for a very long time now as well.

My training template (which is really flexible because I train in various gyms with varying equipment at various times and often with limited training time) is basically this:

  • Technical weightlifting exercise, focusing on my weak points.
  • Snatch or clean & jerk variation, possibly technical exercise.
  • Moderate volume squat or pull.
  • Moderate-high volume pressing or upper body pulling.
  • Extra stuff. This is the stuff I skip if I’m short on time or feeling fatigued. This can be anything from ab work to handstand practice to extra strength work if I can handle it. It could even be conditioning or barbell curls (okay, that goes a little too far).

I go by feel on the extra stuff, but try to program/structure the other exercises as much as possible.

An example could be:

  • Muscle snatch
  • Power snatch
  • Back squat
  • Barbell row
  • L-sit


Some stats:

June 20, 2014

  • Height: 178cm (5’10)
  • Bodyweight: 83,9kg (185lbs)
  • Bodyfat %: No idea. Veiny forearms yet fat stomach. A vein on my quads yet saddlebags. 15-16% probably.
  • Waist: 83cm
  • Arms: 37-38cm
  • Legs: 59-58cm <- This is interesting. My left leg has always been 2cm thinner since I injured it in muay thai.
  • Chest: 109
  • Resting heart rate: 55-57 <- Higher than I expected. A while back it was around 52 at rest. Either my resting heart rate has increased or I haven’t recovered from my competition and workouts recently. Both are plausible.

Recent PR’s:

  • Back squat – 170kg
  • Clean & Jerk – 125kg
  • Snatch – 105kg with straps, 100kg without

Not recent PR’s:

  • Paused bench press – 122kg
  • Front squat – 144kg
  • Chin up (supinated grip) – 95kg bodyweight + 20kg extra weight
  • Overhead press – 80kg


If I’m missing anything you guys are curious about, let me know.

2 Responses to Getting stronger, part 1

  1. You forgot a PR:

    pushup with + 65 kg 😛