Snatch (up to 95%)
bar x a few
120x3
140x3
150x3
160 0x4
160x1,1
C&J (up to 95%)
160x2
170x1
180x1
190x1
200x1
205x1
Clean & Press
140x2
150x2
160x2
170 1x10 sets
I was totally off on snatches today. Butt rise was very prevalent adn I couldn’t keep the bar close. Tried the tape on the elbows trick and I think I pretty much kept my arms straight…even past the point I was supposed to. Not getting full triple extension still, I’m pretty sure. 120 felt heavy and the whole snatch session was a struggle.
In contrast, C&J’s went beautifully. Timing getting under the bar was right on. Took another person’s advice and didn’t rush the jerk. Right shin has a perma-scrape.
zerchers later or maybe tomorrow
edit:
Zercher lift from pins (2" abv knees)
135x5
225x3
315x3
365x3
(belt on)
425 1x3 sets (PR +20lbs at this height)
Lunges (rt leg only)
135x5
155x5
175x5
185x5
Front Squats (roxk bottom, 3sec pause)
185x3
205x3
225x3
Joe - it was a lot of volume and I am paying for it this morning.
Looks like a I tweaked my back a bit on the zercher’s, so I’m gimping around the house getting my boy ready for school. Be better in a few days I think, but it’s annoying.
That went better than expected. Benching a little higher on the torso - my shoulders seem to appreciate that. Chest supported rows and kerls later after work meetings
[quote]mjnewland wrote:
good training, tony, but, i don’t know, man.
Don’t you feel a little, you know, disloyal, switching to oly lifts?[/quote]
I’m not so much switching as adding. I look at it as improving my shoulder stability and hamstring strength. Do 20 snatches and see how your ass feels. DLs are going to come off the floor easier, I think - and bench is hurting less to do. And I have to credit this work for making my press continue to go up. It’s the only thing different I’m doing and my press is the highest it’s been by a good ten pounds.
edit:
Ooooo, that sounded snarky and I didn’t mean it that way…Sorry, mj.[/quote]
do 20 snatches and I’d be in the hospital for a week
Still in the gimp house, whole bunch of connective tissue above the right buttock is still angry that I actually used it. I’ve been going easy on it and adapted to not using my right hip and leg for most things since my back injury. Snatches and cleans lag on the right side and most of the deceleration and subsequent push happen from the left side in squats. I gotta fix this before I break something.
[quote]DaCharmingAlbino wrote:
Still in the gimp house, whole bunch of connective tissue above the right buttock is still angry that I actually used it. I’ve been going easy on it and adapted to not using my right hip and leg for most things since my back injury. Snatches and cleans lag on the right side and most of the deceleration and subsequent push happen from the left side in squats. I gotta fix this before I break something.[/quote]
I hear ya on this - if you find something let us know. Were/are you strongly right/left handed?
2-Board Manpon Bench
full range w/u
barx10
135x5
185x3
215x3
245x3
Add 2-board manpon
265x3
285x1 (and it was hard)
Body don’t like benching after squatting. Shoulders felt weird, weird. Just stopped there. Might try again tomorrow.
Clean and press
115x3
135x3
155x3
165 1x9 sets, 2x1 set (20-count between reps)
Cheat Rows
185x5
235x5
255x5,5
BB Curls
115x5
125x4,3
135x1
Squats robbed everything else. Was a little nervous on them today due to not even being able to stand up straight right away upon waking. Got warmed up and cinched the belt tight, cleaned the sand out of my ladyparts and squatted. Went fine. I have some form work to do though. Picking my butt up off the box rather than squeezing myself off it. Maybe that’s just my style, but it doesn’t seem proper.
Had Mr. Trainer and his acolyte in today during squats. Not a word did I hear this time. Mr. Weightzenklanger was in as well. You ain’t badass unless you makin’ more noise than necessary to get the job done.
Tony, where is your sticking point on squats? I was under the impression that you were aiming for a 400+ squat (if you are already there, forgive my ignorance). If I could box squat, to 18", 400#, I think my max would be over 450#. But, I have no problem getting out of the hole. I stick above parallel.
That’s some nice work. And I love the nick names. Is an 18in box parallel for you? Just wondering. 16in is parallel for me. I use an empty paint bucket for a box. I’m hoping my back continues to feel better, I’d like to add box squats back in before summer. We’ll see.
[quote]LittleStrick wrote:
Tony, where is your sticking point on squats? I was under the impression that you were aiming for a 400+ squat (if you are already there, forgive my ignorance). If I could box squat, to 18", 400#, I think my max would be over 450#. But, I have no problem getting out of the hole. I stick above parallel.[/quote]
Same here on free squats. I get the turnaround and will stick just where the the knees form a 90 degree angle. Box squats - I’ll get stapled to the box because there’s no usable stretch reflex.