6/21/2023 Wednesday
Technique day. Didn’t go as well as last week.
Snatch: Tons of singles at 65lbs, trying to work on catching in a lower position. Really struggling to do so and not sure what I’m doing wrong, I guess a timing thing? If I get a chance I need to watch some technique videos.
Worked up to 105lbs but never felt like I got the technique grooved properly.
Clean and Jerk: Last week I was so dialed in. Not at all this week. I’d catch without having my elbows forward of the bar. Over and over. Worked up and got some singles at 155lb, failed an attempt at 165lb - couldn’t lock out overhead, probably because I was so thrown by having caught wrong - and went back down to jsut 95lbs. At that weight I was able to get technique back where it belonged.
At least I’m succesful in catching low enough in the clean - just wasn’t getting the arm stuff right today.
6/23/2023
Goal is to replicate Monday’s session. Did so, and added a bit more volume after each topset at slightly lower weight.
Overhead squat: 5x115 again.
Front Squat: Up to 3x195; then 2x3x185.
Push Press: Up to 3x145; then 2x3x135.
SGDL: Up to 3x205 without straps, then 2x3x205 with straps.
The main work done, this is all bonus:
Couple sets of biceps curls.
DB Clean and Press: 90lbs, twice each arm. A lot of fun.
Loaded carries, using straps and the 90lb DBs. 3 “laps”. Harder than I’d expected.
An awesome session would be carry the 90s, then C&P them, repeat, repeat, repeat. File that away for later.
6/24/2023
No training this weekend, because I more than made up for it with heavy yard work. Loaded carries galore, overall work capacity, pulling, some pushing, and lots and lots of chopping.
Felt pretty beat up from it all. Friday, Sat, and Sun did a fair amount each day.
6/26/2023
PR city here.
Overhead squat:
5x125 PR. A backoff set of 5x115 or maybe less, can’t remember.
Front squat:
3x200 PR. It was really grindy. But I got it up.
Backoff was 3 singles at 195 going every 30 seconds.
Push press:
3x150.
Backoff: 2 sets of 3x140.
SGDL:
3x215 without staps
2x3x215 with straps
LOL this is a PR every week simply because I’ve never done them. It’s not heavy. Just very awkward, with the wide arms and the fact that my pelvis thrusts into the bar at the top, preventing a “hard” lockout.
Snatch:
Practiced and practiced. Went MUCH better than usual. Topped out with 125lb, which I still caught too high, but damnit I got the lift so I’m satisfied. I really did get better at catching it low on the lighter reps too.
Clean and Jerk:
Catches were still not great, but I felt good and was able to muscle them into position. Worked up to 155 and did 4 singles at that weight.
At higher weights I noticed the jerk wasn’t all it should be, because I’m pressing to lockout. Pretty sure a proper jerk locks the arms out while the weight is still floating, so I need to a) push up faster/harder and b) drop my hips lower to catch the jerk.
2 sets of biceps curls at the end lol. Bi’s are looking good.
Left elbow felt REALLY beat up during C&J.
Of note: a technique day like this with light loads is pretty cool, but to be honest I must have done 20 reps or more of each movement, so at a minimum that’s 40 very deep squats (either overhead or front) which in itself is a pretty good bit of training.
I think I’d benefit from a session of 30 minutes, EMOM snatches at 95lb. Light enough to groove perfect technique and just drill it.
And separately, some jerk practice, and maybe some squat-clean practice by itself to focus on that catch.
6/29/2023
Making a note here so I can refer back to it.
TL;DR I inured my knee and it hasn’t affected my lifts, but I’m worried about it.
On Sunday 6/25/23, I was doing heavy yard work when I was struck in the right knee by a tree limb. The force and angle was like if an 8-year-old hat swung a baseball bat with full force into the knee, from the side.
I fell to the ground, was nauseous, hurt real bad… Soon was able to limp around again. By the evening I was pretty mobile, and noticed I could painlessly do bodyweight squats, deep as I wanted, but that locking out the knee was painful. It would sometimes just collapse under me when I was walking with mostly straight knees.
The next morning I did OH squats and front squats with zero pain, and set PRs. It never effected me in the gym. (I do wear knee sleeves when squatting.)
Now it’s been a few days and I still notice discomfort locking out my knee, and when I do an external rotation of my right foot (IE, plant the foot and twist away) it hurts/feel wrong.
Hopefully it’s no big deal and resolves completely. I’m worried in the back of my mind that one of those sensitive knee parts got permanently damaged and I’ll pay the price in a few years, or have an unexpected rip when trail running or something like that.
Not a medical professional and I don’t know anything about the financial implications when it comes to US Healthcare. But I would advise you to get it looked at.
From everything you say above it sounds like a possible ACL issue.
Yikes.
Yea i think something like that is possible.
However healthcare etc being what it is, i won’t investigate for a few weeks unless it gets painful or i have other problems. An mri is $$$.
6/30/2023
Went to plan - replicating Monday’s top sets.
OH Squat 5x125. Really flubbed the power snatch trying to get this into position, was more of an awkward wide grip press; and while I got the reps, I was shaky and felt the whole time like I was about to drop the weight and fall. Doesn’t matter though. Backoff set 5x105.
Front Squat 3x200. And a backoff set, 3x190. On the top set, clipped the safety on the right side with the plate, so thrown way off balance on rep 2 or 3, but still managed it. That fact says I have more headroom.
Push Press: Top set 3x150, backoff 3x140. Once again: screwed up the timing on at least one of these reps, so that it ended up being a strict press toward the top; but no matter. I’m getting better.
SGDL: 3x3x215. Like Monday, first set strapless, the extra sets with straps.
2x14 preacher curls, ss with
2x20 BTN press 60lbs
Suitcase carry: Just a 45lb plate. Carried it back and forth several times, alternating arms.
Today didn’t go well.
Yesterday evening noticed my lower back was tweaked pretty bad, no idea why. From playing with the kids (did backflips in the pool and a backflippy move on the jungle gym) or from heavy yard work, of which I did only a little this weekend; or from the 30 snatches (don’t know why that would give me this symptom).
Got to the gym and knew it was gonna be tough to hit the numbers. I realize now the wisest move would be: Take a deload day. Do all the same movements but 20lbs off. Focus on form and speed. Losing one day of the “progression” won’t matter.
But I wasn’t wise and tried to hit my numbers anyway.
-Overhead squat:
Repeated my top set of 5x125lb like last week. Was SO shaky and nervous doing this, depth was a bit shallow due to this. Was so terrified I was gonna drop it on myself. And it hurt my wrists really bad.
-Front Squat:
2x205 PR. Which was the plan. Been doing 3s, now do 2s and add weight. But these were shite. Knees knocking like a baby giraffe on the way up. Lower back just not available to give tightness at the bottom.
Some backoff sets and reps, which I don’t exactly remember, but they sucked too.
Push Press:
A total shitshow. Was supposed to get 155 for a triple. I failed the first attempt, then without re-racking got it for a shaky grindy single, then accepted reality and tried to do some backoff work. My whole system was shot and I couldn’t really perform.
SGDL:
Actually did fine here, 3x3x225 with straps the whole time. Lower back felt BETTER during this.
2 sets of DB curls after this.
So in summary, I’m hopeful that I can write this off as a bad day with a tweaked lower back, and have a decent day Friday with no setbacks. But need to learn a lesson AGAIN about checking my ego and training smarter.
Lower back continued to be EFFED. To the point that leaning over the sink to wash my hands this morning required squat-like core bracing as my lower back felt like broken glass.
No idea why.
So on the drive in to the gym I convinced myself I’d JUST do some goofy bodybuilding pump work, nothing to engage the core, and not play around with my key lifts.
But once I got in… I couldn’t help myself. And it worked out fine!
Eased into it with bar hangs, knee raises, and sitting in the bottom of a deep squat position unloaded. Then started in with snatches.
Singles up to 105 were excellent. Single at 125 caught too high as usual, BUT I absolutely got the lift. Lower back didn’t bother me.
I focused on bracing before the initial pull, building tension throughout the lower body before exploding up, based on some ZT stuff I watched. Seemed to help.
Then did some C&J, and it went fine too. Worked up to 145lb and was very happy with how it moved and felt.
THEN with the essentials out of the way - and with respect to my lower back, not pushing anything too hard - went on and did some stuff.
Bench press 20x135.
Incline press 12x95
Some barbell rows (lower back decided not to do many of them)
A few pullups.
A bunch of upper-back stuff on an incline bench, hard to describe but I think it’ll help my snatch stability
Bi’s and tri’s on the cable
Felt amazing when I was done, haven’t had an upper body pump in a long time and it was cool.
I can see why people do this every day instead of hard lifting… but I’m gonna keep doing what’s hard.
Dang, forgot to log this morning.
A) im insanely sore in the pectoral region from playing with bench Wednesday.
B) my lower back is better though still not perfect.
Today’s session:
OH squat: up to 5x105. Decided to stop trying to progress this one and just keep it easy and use for warmup.
Front Squat:
2x205, 2x2x195. Knees still caved on 205 but im ok. Gonna hold here next week and try to make it easier.
Push Press:
3x155. Got it. But my left chain (shoulder, elbow, wrist) felt awful after.
7/10/2023
First, a weekend update:
No training this weekend. A ramble will come later on that subject, but the TLDR is that my time is limited, and getting a bonus session this weekend wasn’t the highest priority. Would have loved too, but didn’t.
I DID have an absolutely amazing family day yesterday.
Fired up the charcoal grill, first time in forEVER, made burgers, while the whole family swam. Got some yardwork done too with help from the kids at the same time.
We managed some “competitions” in the pool, and my wife later expressed her admiration at my feats of strength as she and the kids combined couldn’t hold me back from dragging them across the pool. A great time was had by all.
AND my sunburn came with a very complimentary pattern of red/white/red/white, due to my delts and tri’s casting a shadow. THAT was cool.
Training today:
Overhead Squat up to 5x105.
Front Squat:
2x205, 2x2x195. Wanted a triple on at least one of those sets, absolutely didn’t have it in me. Knees were caving, low back screaming.
Push Press: Up to 155lb: first rep OK, second rep was mis-timed and just a muscle grind for the top half (impressive, for me, but not the goal - it’s supposed to just fly up there), 3rd rep failed at the grinding point.
Dropped and did 3x135 smooth and clean, 3x145 went well also but not as clean.
SGDL: 3x3x225, with straps. Got more out of it than in previous weeks. Imagined I was going to snatch the weight, which changes the acceleration toward lockout.
Couple sets of curls, a set or two of triceps, a set or two of side/rear raises.
Had a family medical emergency yesterday. Everything’s fine now, it was a long night but we’ll be back to normalish by tomorrow. My little girl had appendicitis. Parents, hug your kids.
7/12/2023
Olympic Technique Day:
Snatch:
Worked up and up. Set a lifetime PR / met a major goal of getting 135, which I did twice!
BUT: It was really a power snatch followed by an overhead squat. I really really struggle with timing/technique in the snatch. Did a few backoff reps to try to get it right but whatever. The weight went from floor to overhead in a swift motion and I did an overhead squat with it so it counts!
Got a video at 125, which I’ll post for feedback when I get the chance. It shows just how high I’m catching it.
Clean and Jerk:
Worked up to 155 for a couple very clean, very nice reps. Quit while I was ahead because if I’d gone for 175 I could have done it, but probably engrained sloppiness / beat my joints up with bad technique. Glad I made this call.
Back squat: Couple singles at 275lb. Simply because I haven’t squatted in forever and want to make sure it’s still there for me when I come back to it.
Strict press: 1x135, again to prove I still have it. Was slow and grindy but I got it strict.
Finished with a couple sets of curls and some full-range BTN, very light.
