Oh yeah, weighed in at 215 (not on an empty stomach). Something tells me perhaps I should tighten my diet and walk more just a tiny bit.
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Clean and jerks
255x1+1 no thanks
245x(1+1)2 for 3 sets
I really hate clean and jerk doubles. When you get done with one set you’ve done 4 reps of really explosive movements and whatever popping you need to get the bar into the position you need it. At the same time I need to do more split and power jerks after cleans so that I can do them fatigued and I don’t choke and stand with a barbell on my chest for like 15 seconds then miss the jerk because I had a fucking barbell on my chest for 15 seconds
No hands clean sldls
225x2
255x2
275x2
295x2
315x2
255x2
Pause squat + squat (beltless as always)
135x1+1
225x1+1
315x1+1
365x1+1
375x1+1
385x1+1
395x1+1
405x1+1
415x1+1
425x1+1
435x1+1
Weights were still moving quickly but my legs were starting to hurt bad and my back was getting punped. I am liking these though, lets you work on velocity and aggressiveness under heavy loads while getting good volume in.
Jump squats
65x10 for 5 sets I can increase weight on these soon
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This looks… interesting. I may have to try it one day
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I felt like I was getting stronger as the weight increased and sets went on, same with my front squats earlier in the week.
1/1/18
3 sets of 10 hyper extensions with bar
Muscle snatch + snatch press+ overhead squat
95x2+2+2 for 2 sets
115x1+1+2
135x1+1+2
145x1+1+2
155x1+1+2
165x1+1+2
175x1+1+2 unimaginably hard
No feet snatches
135x2 for 2 (maybe 3, forgot) sets
145x2
155x2
165x2
175x2 one rep pr
185x1 10 pound PR
Snatch SLDL
205x3
225x3
245x3
Trapi
135x5
155x5
175x5 for 2 sets
185x5 for 2 sets
Snatch press
95x3
115x3
135x3
155x3 for 3 sets
Seated calves.
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1/2/18
No hook snatches
20kgX3
40kgX2
60kgX2
75kgX2
80kgX2
85kgX2 3 pound PR (my log truly is a clusterfuck with pound to kilo and kilo to pounds)
90kgX0 clarked it, called it a day on snatches
snatch block deadlifts from knees
up to
292 poundsX2
110kgX10
block snatch from knees + sotts presses
100lbsX1+3 for 6 sets
zotman curls and band pull aparts 3 sets of high reps just to get blood into my shoulders and elbows.
I overdid it on the muscle snatches and the presses last night so my shoulders and elbows were a bit beat up for the snatches causing me to clark my last set.
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Power clean + push press
40kgx1+1
60kgx1+1
70kgx1+1
80kgx1+1
90kgx1+1
100kgx1+1
110kgx1+1
120kgx1+0 so close, power clean PR by 10 pounds
Clean deadlift
120kgx3
140kgx3
150kgx2
160kgx2
170kgx2 5kg/10 pound pr
Strict press
185x5
185x4
185x3
Back extensions and standing ab wheel
90x10, bwx2
90x5, bwx2
90x5, bwx2
2 Likes
1/5/18
Went down state since it was too fucking cold to be walking around on campus. Came down to find the gym was closed.
1/6/18
Slow pull snatches
95X3
95X2
115X2
135X2
165X1
185X1
195X0
195X1 10 pound PR
205X0 exaggerated the slowness too much, lost tightness by the time it was time to do my second pull.
no feet snatch balances
135X2
185X2
205X2
215X2
225X2
245X0 stupid jump
snatch deadlifts
no hook
245X2
265X2
hook
285X2
295X2
straps
305X2
315X2
muscle snatches from squatting position
45X5 for 5 sets
sotts press
105X3 for 6 sets
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1/7/18
Push presses
45X2
95X2
135X2
165X2
185X2
205X2
225X2
245X2
255X2 one rep PR
265X0 psyched myself out
power clean + press
205X1+1
210X1+1
215X1+1
Very fast on all of these, didn’t feel a sticking point except on 210 which I was a tiny bit out of groove on.
clean deadlift+floating clean deadlifts
up to
345X1+2
front squats
up to
375X1 easy
395X0 think I just psyched myself out/was tired/the flooring messed with me. I was strong then suddenly all of my power
Jumps for 5 sets
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1/8/18
Back extensions
45X10 for 3 sets
muscle snatch + snatch press + overhead squat
60kgX2+2+2
65kgX2+2+2
74kgX2+2+2 I am retarded, in my head this was less weight than I thought it was when I was putting it on the bar, and I was wondering why this was awful 74kg=163 pounds, previous best for a double was 155.
deficit snatches
60kgX2
60kgX2
65kgX0+1, missed first rep
65kgX2
70kgX2, forgot if I did a second set or not
75kgX0
75kgX2
80kgX2
85kgX1, missed second rep because my heels were too close to the edge of the bumper and I didn’t want to be a part of that
snatch deficit deadlifts
85kgX3
110kgX3
120kgX3
110X3 for 2 sets
trapi
80kgX5 for 2 sets
85kgX5 for 3 sets
Did 100 reps of curls with the bar in two sets
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1/9/18
Decided to take today off from training. I had slipped in frozen rain a lot last night (some of which while carrying stuff), and had fallen once. As a result I am pretty beat up and I don’t think I could get any productive training aside from pulls and squats with how I feel.
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1/10/18
Awful training session. I am taking until Monday off from lifting and starting a volume cycle again. It appears I can take whatever volume and intensity I am willing to put myself through, but I need to take about every 5th week easy it seems.
Right now my cycle seems to be: 80/85/90 %s, for 10, 7, 4 sets of 2,
Monday is power jerks, squats, box jumps from squat , some form of lower body prehab (unilateral, calves, posterior chain ), abs or back
Tuesday no feet snatches, push press+ overhead squat, 100 reps of rowing, 50 of biceps, abs or back
Wednesday power cleans, heavy 3 position segment deadlifts, shoulders, abs/back
Thursday push press, front squat, broad jump series/vertical jump series, same prehab/balance lower body stuff
Friday no hook snatches, heavy snatch pulls, 100 reps of pull ups and some type of rotator cuff work, abs/lower back
Saturday cleans, no feet snatch balances, close grip incline pressing, chest/tricep, abs/back
Fourth week test the classical variations
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power jerks
240X2 for 10 sets
squats
365X6 for 5 sets
GHRs
bwX9
bwX5
bwX4
Going to do calves and abs later. I felt really weak and was tasting bile since my second or third set of squats.
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1/17/18
Push presses
215lbsx2 for 10 sets
Front squats
305lbsx5 for 5 sets
Barbell rows
225x10 for 10 sets
Back extensions
Bwx100 sickest pump
Rolled out glutes and pec tie in and elbows/forearms.
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1/14/18
No feet no hands snatches
145X2 for 10 sets
snatch push press
225X3 for 5 sets
Feet to bars.
1/15/18
Day off, was studying for exam,
1/16/18
Ended up in ER over some stuff (heart palpitations from all nighter, went in to doc because making sure I was okay seemed like a better choice than taking an exam, they apparently thought I needed an ER visit because of some weird shit they found that ended up to be benign)
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Fuck. Although, I guess it’s better to go to the ER and find out you didn’t need to go than not go and wake up in the ICU being told you should have gone to the ER sooner.
Oh my that sounds like a shitty experience. Good that you’re all okay. We must front squat with no belt and paused without interruptions or health problems.
Must. Front. Squat. No. Belt. Paused.
Squat…front…zzzzz
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Damn. Glad you’re alright
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All the front squats, bro.
Yep. Hearts are important, don’t want to live that jon north life.
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