8/27
Squat
Bar x 10
135 x 10
225 x 8
285 x 6
325 x 6
360 x 3
380 x 1 plans was 2.
400 x 1 - 13mm PL belt - bad technique
410 x 1 - good technique
415 x 1 Decent not beautiful. Really hammered the bottom position to get out of the hole. Would new to go a ways back in the books to find a heavier squat. My competition PR is 423# or 425#
Edit: found a video of 435 when I was working towards 440. I think if I call this short group of workouts good from a peaking standpoint, I could hit that number easily.
9/1
Resort training
Shoulder machine 4 sets 10-12
Smith machine 3 x10 with 2 45s each sideā¦ this was hard
Triceps extension 3-4 sets
DB curl 35s x 3-4 sets
Had a nice pump!!! Either from the smith machine or the massive amounts of food
Power cleans
74.5 x 3 + dip
84 x 3 + jerk
93 x x 3 + dip
100 x 3 + jerk
111 x 1 + dip x 1+ jerk
116 x 1 + dip x 1+ jerk
120 x 1 + dip x 1+ jerk
Clean x 3
93/205
102/225
109/240
Clean x 2 + jerk
120
129
Clean&jerk
136.5/300
140.5/310
Back squat
Bar x ?
70/155 x 6-8
111/245 x 10
111/245 x 10
113/250 x 10
115/255 x 10
I wouldnāt say the squats were easy, but pretty manageable. I wanted to do a 5th set but with all the cleans I did I think I was good. Base is good to move up towards 200k/440#
Sorry, hadnāt checked your log for a few weeks, or else Iād have given you some advice here sooner. Here are my go-to places for different types of clothing:
Jeans - check out āBarbell Apparelā - I normally wear 34 waist / 32 inseam regular jeans, but I kept wearing through the crotch because my legs would rub together. I bought 2 pair of 34 waist Barbell Apparel jeans and cannot imagine going back to regular denim. Theyāre easily the most comfortable jeans Iāve ever had, and they have a little stretch to them which better accommodates a heavy squatter/deadlifterās legs.
Dress Shirts/Pants - Mizzen and Main is your answer here for dress shirts cut for the athletic man. Lightweight, stretchy, form-fitting and breathable. They also make dress pants which are equally delightful.
Suits - Iāve had decent luck buying Joseph A Bank suits, where I actually buy their ātrim fitā cut of suits, go up a size or two in the chest. Also, make sure to buy the jacket and pants separately - they have a standard 6" drop from jacket size to pant size if youāre buying as a suit, which will not work (i.e. I wear 46" jacket and 34" pants, so, yeah). TBH I usually just wear one of the JosABank jackets with my Mizzen & Main pants.
Hope that helps. Over the past two years or so Iāve been steadily replacing my old wardrobe with stuff that better accommodates my āathleticā physique; thankfully, if you know where to look (Barbell Appareal, Mizzen & Main) there are places starting to make clothes specially for the athletic male - I think we probably have CrossFitās explosion to thank for this.
Thanks for the feedback @ActivitiesGuy. Also, sweet pull on the 600.
I checked out the mizzen & main. Hefty price tag but probably worth biting the bullet for a couple. I donāt need more than 2. Most of the time I am in a nylon polo.
I had a pair of 34 ārelentlessā brand jeans when I wore a 36 in everything else. They fit and felt greatā¦ the company has seemed to gone out of business. I moved up a size akaā¦ ate everything in sight, and now back in the market. I bought some Leviās 541 jeans in 37". I donāt hate them, but canāt say I love them. Too synthetic. I will try the barbell apparel.
Snatch
Warmup reps - none felt āawesomeā. Leg strength good, but back muscles arenāt where they need to be to hit perfect positions. I feel like I have written this exact phrase before.
I noticed your technique is that Jon North type style of pulling. At least it looks like that to my eyes. You move slow and then BOOM explode the weight up and get under it.
Hey man thanksā¦ so actuallyā¦ Jon is the catapult king and I really strive for the more traditional triple extension. My ongoing issue is that I break my elbows and pull with inner back when I should be only keeping tension until second pull. My brain doesnāt know how to get keep the right amount to ready itself to fire. The caveat, as a 20 year meathead, I have the strength to hold the cheat where most wouldnāt. I am really near the max weight I can cheat. I need to improve the technique, or start missing pulls.
I have been pushing my squat, so I am getting a ton of power from my glutes. I need some high box work to straighten out my snatch - I think that will be the most likely to get back to high level performance. My cleanā¦ thatās another story.
Oh I see what you mean. I think thatās been the one positive for me is because Iām overall weak, Iām forced to use really sharp technique otherwise I wonāt make the weights that I do.
Have you tried multiple stop pause snatches (I donāt know what they are really called)? Like pausing right when you pull, below the knee, above the knee, and then snatch. That might help sharpen the whole path?
Those are called "three position snatches in most circles. I havenāt really been doing any accessory work. Iām in a strength cycle with no meet in sight until January (I need a qualifier for 2018 AO series). Iām a big fan of complexes overall. More time with bar in hand is never a bad thing. I will do more of these come December. And again starting late January for a march peak.
Edit: by accessory work, I mean technique workā¦ and honestly, these lifts drove home that as incomplete as these lifts were, the strength put up the weight. Just less reliably.
9/16
Bench press
135 x ?
225 x 10
245 x 10
275 x 10 - pretty tough
315 x 1 - caught me off guard, thought I would have 3
320 x 1
325 x 1
225 x 10
225 x 15
9/18
Sn
70/155 x 3
93/205 x 2 + miss
93/205 x 3
93/205 x 3
100/220 x 3
100/220 x 3
104.5/230 x 3
109/240 x 1
113/250 x
116/255 x 1
118/260 - close miss
Power clean + jerk
70/155 x 2 +1
79.5/175 x 2 + 1
PC x 2 + 1C + 1FS
93/205
102/225
111/245
118/260
Clean and jerk
120/265
125/275
129/285
136.5/300 miss
136/300
138/305
Snatches went well - much better bar path. I can generally evaluate my top level by how heavy I can go in a triple. 105 went up 3 times, so I knew I was good to go up the ladder.
Lower back was fried or there probably was more in the clean and jerk. Squats seem to really be assisting the cleans.
9/22
Squat
135 x 5
185 x 8
225 x 11
275 x 3
300 x 3
330 x 8
365 x 2
385 x 1
405 x 1
315 x 8
315 x 6
I was hurried because I had to get some things done. Very scatter brained workout. My goal was 330 for 10. Got 8. Maybe could have got 10 buy not with good form. Surprisingly, 315 went for 8 after working to a heavy single.
Have "mock meet with my old club this week. Will try for some heavy singles Sunday and then light lifts and powers on Wednesday. Will open around 250 and try to make 260-265
9/30
Surprisinglyā¦ I lifted really well in our meet. Went 6/6. Actually went 7/9 with a couple "bonus attempts.
On my previous workout, I went all powers plus some moderate singles on the full lifts. I knew I wanted to activate my quads, so I went with front squats to keep the spinal loading down. Let me tell you now that it was my big mistake. I went up to 150/335 and must have compressed a nerve that had been on vacation. The first 5 inches off the ground was my biggest competition today, otherwise I smoked the lifts.
Competed at about 113 (249.8) Pretty heavy for an out of season 105. I make much better progress at about 110, but I canāt competed with the big supers at 120-125, plus I think itās a little healthier being lighter.
Went
110/242
114/251
117/258
Bonus! 120/264
134/295
140/308
145/319
Bonus at 150 sucked x 2
Sorry for poor video, it was a 9 year old, then a 49 year old.
