Thanks man, it was somehow both annoying and concerning. They wouldn’t even let me drive there despite me insisting I was fine. I must’ve had my blood pressure, O2, and temperature taken like 15 times that day.
1 Like
Power cleans
95kgx2 for 10 sets
Clean 3 position deadlift (shin, knee, mid thigh)
140kgx1+1+1
150kgx1+1+1 for 4 sets
Overhead yoke carry
285lbsx20 feet for 4 sets, these suck so fucking hard it’s hard to describe. Keeping these at the same weight until I can do 50 feet with stability.
One leg calves
55 poundsx20 per leg back and furth for 4 sets each side
1 Like
Slow pull snatches
155x2 for 10 sets
Snatch pulls
225x3
245x3
255x3
255x3
Close grip incline press
135x6
185x6
225x6
255x6
275x4
Dips
45x15
45x6
45x5
Standing Ab wheel
Bwx4
Bwx4
Bwx2
Stretched hips out.
Snatch pulls felt good for tempo and speed, third reps at 255 felt distorted though. Going to do 5 sets of 2 at 255 next week and go from there.
1 Like
I am really fond of watching a lot of these retired Russian weightlifters in the 94 and 105 weight classes. They always have some retarded levels of strength, like Vasily who casually squats 700 high bar beltless, throws it over his head, then deadlifts it, and also has a high 400’s close grip bench. Video has him doing fucking CLEAN PULLS from the knee with 800+ pounds.
1 Like
Power jerks
255x2 for 6 sets
255x0 for one set (was set #5 )
Squats
365x7 for 5 sets
Fuck these squats after jerks. I could barely rack the bumpers and bar and drive myself home. Got close to actually throwing up while driving.
Plan was 5 sets of 9 two weeks from now, but they are going to look like dick and not be good squats (dive bomby and good morningy), so doing 2 sets of 8 and 3 sets of 7 next week then 5 sets of 8 the week after.
1 Like
Cleans
110kgx2 for 10 sets
Heaving snatch balances
90kgx3 for 5 sets
Pull ups, rotator cuff, and planche progressions
Note to self: treat tightness that messes up everyday movement. Right knee is inflamed because I ‘walked’ around 10 miles total on sore quads that made me limp/shuffle.
1 Like
1/25/18
No feet no hook snatches
70kgX2 for 7 sets, had a couple missed reps, kept bashing the bar ever so slightly with my hips
snatch grip push press
235lbsX3 for 5 sets
Lu xiajoun raises supersetted with rear delt raises
10kg’sX10, 20
10’sX8, 20
10’sX8, 20
back extensions
45X25
45X15
45X10
45X10
1 Like
Got the flu. Going to have to make a come back soon-ish, whenever my body stops hurting and I get hydrated enough I won’t tear something coming back.
Get well soon brother!
1 Like
Thanks man, I think I got most of it out of me. Now it’s actually gaining the fluid and weight back, and retraining.
1 Like
Week 1 Day 1 of the come back from the flu
Russian muscle snatches + sotts press
95x2+2
95x2+2
115x1+1
135x1+1
155x1+1
Snatches
155x1 on the minute for 20 minutes
Snatch deadlift + floating snatch deadlift
265x1+3 for 3 sets
Strict snatch press
155x3
165x3
175x3, 2 rep PR
Saw some huge bodybuilder/powerlifter who actually does accessory work type trying to do power cleans. Trying. I saw what looked like him literally trying to have sex with the barbell at one point. Then him bashing his knees in the bar followed by more sexy time with the bar. All with straps.
He failed on 225 like 8 times then started going for 235 and probably missed another 8 times. Literally every time he got the bar to his shoulders then immediately bailing because even while standing he was slinging the weight so far off center he couldn’t save it.
Not sure what I witnessed.
On the bright side, snatches looked and felt good, all of my inflammation is gone, and I hit some PRa on strength work.
2 Likes
2/6/18
week 1 day 2 of come back
power snatches
40kgX2
50kgX2
60kgX2
70kgX2
80kgX2
90X1 miss on two
lots of back off sets around 75KG and 70KG working on form
snatch high pulls
100kgX3 for 4 sets
2 second pause squats
155lbsX5
245X3
315X10
295X10
285X10
Jump cycle: 1 at highest box height to rebound jump onto second highest box
5 sets
sotts press
60kgX2
60kgX2
60kgX1
ring dips
bwX20
bwX16
bwX11
bwX6
across body curls and standing ab wheel
55lbsX10 per side, bwX4
55X8 per side, bwX3
55X4 per side, bwX1
Rolled out traps and elbows. Going to cue not jumping back during literally all of my snatch back off sets. Just draw a straight line and making sure my toes are as close to the line as possible. Throw in occasional snatch high pulls to cue up instead of going back as aggressively.
https://www.instagram.com/p/Be31IJ_hR_q/?taken-by=hudsonskyler
3 Likes
2/8/18
Block cleans from knee
40kgx3
55kgx3
70kgx3
90kgx2
110kgx2
120kgx2
130kgx1
Clean deadlifts from blocks
130kgx3
150kgx3
160kgx3
then doubles up to
400lbs
And singles up to
422lbs
Hook on all sets (memory may be a little foggy on when the triples stopped)
Strict press
185lbsx5
185lbsx5
185x1, spent
Overhead yoke walks
1 trips across turf at 285lbs,3 sets
Single leg calves 4 sets per side at 75lbs
I am going to include more work from the hip and high hang and muscles to help with my slow elbows.
Right now it’s looking like 1 clean focus day starting with muscle cleans from the floor, then some hang/block lift (50% from the knee down and 50% from the knee up), deadlifts, and a press/jerk (predominantly pressing, if there’s jerks then it’ll probably be part of a complex), 1 jerk focus day (can be complexes that feature cleans or power cleans) with normally push presses, heavy clean pulls of some variety, and just some clean and jerks either as a complex made to have me fatigued by the time I need to jerk or just straight up clean and jerks after snatches on my Saturday snatch focused session to practice making jerks after I hit a rough clean, then of course another 3 snatch sessions because I want to fix my shitty, weak snatch.
Training videos
2 Likes
2/9/18
My back muscles, spine, and SI feel so trashed right now. Anyone know any good ways to get them going again? Tonight I’ll probably hang from a bar and do some light abs and back extensions to warm my core up followed by a really solid hip stretch/glute warm up, then just pay really careful attention in my general warm up then my warm up sets, and do stuff that limits spine/SI stress (front squats vs back, deficit snatch deadlifts, lighter snatch variations, etc).
2/9/18
Back was actually fine, left shoulder was jacked up though
No feet snatches
40kgx3
40kgx3
55kgx2
70kgx2
75kgx1
80kgx1
85kgx1, 3 pound pr
87kgx0
87x1 got it, but it wasn’t actually no feet (was close).
70kgx1 for 4 sets, wanted 3 sets of 2 but this felt heavy and my shoulder wasn’t happy I just stopped at what I could do for good reps
Deficit snatch deadlifts up to
130kgx2
Front squat with 7 second pause at bottom and 15 at top
Up to 355lbsx1
285x3 (utter hell, literally over a minute under the bar not counting walk out and actually squatting the weight) for 3 sets
Cueing keeping bar closer since I noticed it wasn’t just a jump back I am doing, but letting the bat drift in the third pull (might be bashing it a tiny bit with my hips, going to have to find a second opinion from coach or someone)
87kg ‘no feet’ snatch
https://instagram.com/p/Be_o7M5hsQx/
1 Like
2/11/18
2 front squat + 2 no feet jerks
40x1 complex
60kgx1 complex
80kgx1 complex
90x1 complex
100kgx0 failed the second jerk
90kgx2 on just no feet jerks, 3 sets
Clean pulls
140kgx1
140kg+5lbsx1
140kg+10lbsx1
140kg+15lbsx1
140kg+20lbsx1
140kg+25lbsx1
140kg+30lbsx1
140kg+35lbsx1
142kg+35lbsx1
160kgx1
Weighted ring dips
45x8
45x4
45x4
Standing ab wheel + green band (think it’s the rogue version of a light band) pull a parts
Bwx5, 35
Bwx4, 20
Bwx0, decided I was trashed.
Rolled out quads and glutes and pec/shoulders, and forearms, wrists, and elbows.
Rushed my warm up and my overhead squatting mobility still isn’t 100% so the no feet jerks weren’t my best, they’ll improve with practice and proper warm up. Going to do front squat + 2 jerks next week and shoot for 110, 115 or so (depending on how long I can keep my form good).
Getting my no feet powers back up this cycle will definitely be useful, jerks seem up from just being aggressively stronger, but if I can regain and even build some fluidity and precision/speed under the bar then I am good for much more.
1 Like
I am giving daily contrast showers a try. First try I did 30 seconds as cold as the shower water can get, then 30 seconds as hot as the shower can get and repeated for each side of my body (right, back,left, front). It may be a placebo, but my muscle soreness and pain has subsided (and I got to will myself to the point that I no longer registered the hot water as hot or the cold as cold which is pretty cool), it might be a good replacement for epsom salt baths while I am at uni.
I will increase it to 1 minute of each on each side tomorrow after training.
Dimitry Klokov used to swim in an outside pool literally every morning when he grew up for mental toughness. Maybe this cold water stuff is worthwhile (at the very least as a mental training exercise).
1 Like
2/12/18
Did some raises and other shoulder stuff to warm them up.
Slow pull snatches
70kgx1 on the minute for 10 mins
Snatch push press
60kgx3
80kgx3
110kgx2
120kgx1
125kgx1 5 kg PR
130kgx1
Snatch pulls
100kgx1 for 10 sets adding 5lbs every set.
Did a circuit with ring swings, single leg back extensions and dip pull ups, 3 circuits
1 Like
2/12/18
I am at a 130KG snatch push press (and I assume overhead squat), so the lower bound for that is closing in. Think my snatch balance is sitting around 120KG, so I need 20 more this year. Front squat is 405, shooting for 440 this cycle and be in a good position by the start of the summer to do some twice daily front squatting to finish off the front squatting goal.
Power jerked 130KGX2 a couple months ago, feeling a 150KG power jerk this cycle. Haven’t done any local meets, and I have no plans to do that until later in the year.
Overall I think I am on schedule as of mid-February.
If I get to about a: 155KG power jerk, 140KG push press, 140KG overhead squat, 130KG snatch balance, and 205KG front squat by the end of spring (which seems attainable with a lot of hard work) I’ll definitely be on schedule for the year.
As for cleans, snatches and pulls: definitely improving. I identified that I am really, really weak at clean and snatch deadlifts/pulls (so not as outrageously inefficient as I originally thought). Third pulls on both are coming along. Cleans I’d even go as far to say are getting good technique wise, and snatches have improved a lot over the last half year or so. Snatches I need to fix the bar drift in the third pull and to fix my second pull habits that popped up early this year/late last year. Cleans I need to fix my slow elbows (pretty satisfied otherwise, a lot of it is me just being weak).
1 Like