Power jerks
20kgx3
40kgX2
60kgX2
80kgX2
95kgX2
105kgX2 for 10 sets
squats
155kgX8 for 3 sets
Got to the gym late because I had finals. Wasn’t feeling the best coming into the session. I think I did OK. My hips aren’t fucked up so I’m going rock bottom on my squat (probably makes it harder, all I know is that I can do it with decent form so I should be doing it before I lose it again). Like instead of a few inches below parallel I am doing ass to calves basically.
Wanted 155kgX8 for 5 sets, but I was feeling sickly from not eating for awhile/stress and didn’t have enough time to do the other two sets.
1 Like
hip clean and squat jerk
100kgX2+1 for 5 sets, missed the last set backwards on the last set and clipped myself on the hip (not sure how, all I thought of was Kevin Ogar and the need for getting my shoulders/ back out of the way then I got back to freezing up)
90kgX2+1 for 5 sets, more reasonable of a weight
strict snatch presses and chin ups
125X5 for 5 sets + bwX10 for 5 sets
standing ab wheels and chin ups
bwX2 for 2 sets + bwX10 for 2 sets
I was a bit all over the place. Missed a clean, and like three of my 9 jerks. Clean was a silly mistake, I hopped forward slightly on the first rep and I cued jumping back too aggressively and landed with all of my weight on my heels and had to dump the weight forward/fall on my ass. Squat jerks was a mixture of there being next to no margin of error, and some timing/mobility stuff. I’ll try 97.5-100KG next week, and make sure to warm up my squat jerk a lot more.
Squat jerks are an awful thing, and I wouldn’t go anywhere near them if it wasn’t for the fact I am switching to the power jerk and using the squat jerks as an assistance exercise because I need somewhere to go to save power jerks/get under ones that are too heavy to drive high enough.
12/17/17
Hyper extensions with barbell on back
45x10
45x10
45x10
Muscle snatch+snatch press+overhead squat
115x2+2+2
125x2+2+2
135x2+2+2
Deficit snatch deadlift+deficit snatch
135x2+1
155x2+1
175x2+0, took me by surprise on how difficult it was
165x2+1
Deficit snatch deadlift
205x3
225x3
235x3
“Trapi”
135x5
155x5 for 4 sets
Snatch press
135x3
145x3
155x3
Calves and pallof presses 4 sets each.
I am back, exams are finally over. Decided to cut my volume and strength blocks short and just run them back to back. In my strength cycle right now, I found a sample of some interesting russian style programming that looked perfect for me (high snatch emphasis, pulling and overhead strength).
1 Like
No hook snatches
95x3
135x2
165x2
185x2
195x1 barely missed second rep
Snatch deadlifts
No hook
215x2
235x2
255x2
Hook
275x2
285x2
Straps
300x1 couldn’t even budge the second rep
You are supposed to snatch deadlift 90% of your squat, and clean deadlift 100%…
Trapi
165x5x5
Slow descent and pause sauat and front squat complex
135x1+1
225x1+1
295x1+1
315x1+1
335x1+1
355x1+1
375x1+1 (video below)
Jump squats
45x10
65x10 for 2 sets
Forgot to do my back extensions at the start, and will do some arms later.
1 Like
ahhhhhhhhhHHHHHHHHH you fucking strict pressed 100. Grats. You’ve been stronked.
3 Likes
Thanks, I wonder how it’ll grow now that I am actually training my pressing.
12/19/17
Clean+front squat +push press+power jerk
95x1+1+1+1
135x1+1+1+1
185x1+1+1+1
225x1+1+1+1
245x1+1+1+0
I am always ass on power jerks after push presses, will either run split jerks or do power jerks before the push press when I want to do this complex
Clean deadlift and shrug (straps)
245x3+3
315x3+3
335x3+3
355x3+2
365x3+3 one rep PR on the deadlifts
Strict press
185x3
195x3
205x0 too tired
Back extensions with barbell on shoulders
65x10 for five sets
Chest supported rows
2 platesx10
2.5 platesx10
3 platesx10
3.5 platesx10
Cleans felt amazing, though it was still light. I think I’ll try the complex again except with split jerks in three weeks and go for 275.
1 Like
Sign me up for this log. Nice progress man.
1 Like
12/20/17
Rest day: Epsom salt bath, took my dog for a walk in town.
Probably going to do some slav squats and duck walks.
12/21/17
Pause snatches
95x2
95x2
115x2
135x2
165x2
175x1
185x0 lost forward
185x1 slightly backwards but good
190x1 perfect
Snatch deadlift and snatch sldl
225x(1+1)2
245x(1+1)2
255x(1+1)2
265x(1+1)2
Trapi
170x5 for 5 sets
Snatch push press and overhead squat
95x2+2
135x2+2
185x2+2
215x2+2
235x2+2
255x2+2
265x2, shoulders were too shaky every time I tried to lower so I just didn’t attempt any overhead squats. One rep snatch push press press PR since my last serious training week and much easier
Sotts presses
95x3 for 5 sets
1 Like
Slow pull snatch
165x1
185x1 for 3 sets
Snatch deadlift
225x3
245x3
255x3
265x3
275x3
Trapi
135x5
155x5 2 sets
175x5 2 sets
Snatch strict press
95x5
115x5
120x5
125x5
130x5
135x5
140x5
145x5
150x5 15 pound PR for sets of 5
Power clean + push press complex
95x1+2
135x1+2
165x1+2
205x1+2
225x1+2
245x1+1
245x1+2 was tempted to hit 255, but my shoulders felt achy from the first set of 245
Oly deadlift (arch back, weightlifting shoes)
335x3
355x0 couldn’t budge it
295x10
Literally what the fuck, my clean deadlift is stronger than just a normal arched back deadlift with the same shoes.
Squats
135x3
225x3
315x2
365x2
405x2
435x2 back felt a little fatigued so I called it quits before a strain/injury
Jump squats
55x10 for 5 sets
1 Like
Merry Christmas @Destrength
2 Likes
12/26/17
Power clean + strict press
95X1+2
135X1+2
165X1+2
185X1+2
205X1+2 for 3 sets
push press + pause jerk
135X1+1
135X1+1
185X1+1
205X1+1
225X1+1
245X1+1 for 2 sets
245X0, went from an easy push press to losing literally all of my power (was tempted to retry set)
pause front squat+front squat
135X1+1
225X1+1
275X1+1
315X1+1
325X1+1
335X1+1
345X1+1
355X1+1
365X1+1 probably hit a pause front squat PR somewhere in my sets today
jump squats
65X10 for 3 sets
back extensions (held against chest) and neutral grip chin ups
75X10 + bwX12 for 2 sets
75X10 + bwX8 for 2 sets
I need to cue pushing my head through on split jerks and push presses and strict presses, all of this heavy strict pressing is starting to make me develop the bad habit of leaning back in my push presses and split jerks.
About to take an epsom salt bath and roll out some tendons and tight muscles. This Russian style training is rough.
1 Like
Haha, wrong month. 12/26/17 obviously
Edit: and year too, jesus
12/27/17
Muscle snatch + snatch press + overhead squat
95x1+2+2
115x1+2+2
135x1+2+2
145x1+2+2
155x1+2+2
165x1+2+2 video below
Snatch deadlift + hang snatch
135x2+1
165x2+1
185x2+1
195x2+1
205x2
205x2
Recorded two sets of 205, I was putting too much balance on my heels because of the two previous sets that were forward on the snatch… except they were fucking forward because I was jumping back.
Cues: full foot, up, legs
Deficit snatch deadlifts
205x3
225x2
245x2
255x2
205x10
Trapi
175x5 for 5 sets
Drop snatch + overhead squat
145x(1+1)2
175x(1+1)2
175x0
175x0
Was using too much damn weight, will regulate to 155 and build up from there.
https://instagram.com/p/BdOl0txgCGK/
1 Like