Holy crap I totally missed that! So sorry to hear of your loss. Hope you’re doing OK, or as OK as can be expected.
My condolences, friend.
Forgot to log the workouts, but:
heavy snatch and C&J day, 4/30/16
snatch
100X2
115X2
125X2
135X1
140X1
150X1 felt very hard, I was cutting the extension at the end short
165X1 10 pound PR, very easy, made sure to do the last extension as long as possible before getting under the bar. I did a very high power snatch though. Have to work on both extending completely, keeping the right bar path, and getting under the bar quickly.
cleans
135X2
165X2
185X1
215X1
245X0 I pulled it more than high enough, but I panicked for some reason and didn’t get under the bar. I regret not recording my lifts today.
oly squats
325X2
350X2 for 4 sets
decided to do a complex for fun, my jerks and cleans felt smoother and smoother as it went on though so I might keep it in.
klokov complex (detailed in video)
135X1
165X1
185X1
I am okay right now. I have mostly just been spending time with family, and doing the stuff I have to. Thanks for the condolences, Mark, Vinny, and Ben.
5/1/16
Worked on mobility and stuff. Managed to do my first sotts press.
Someone has strong and mobile shoulders
Therein lies the secret to getting through life with more smiles than tears (on balance). Put your down and do what needs doing. It won’t always be easy, but you’ll never have to deal with the results of not doing what was needed.
Ended up changing programs right before the tape (stupid, I know) because things will feeling way too stale. Hit 225 for a really nice submaximal clean and jerk, and hit 175 as a submaximal snatch.
5/12/16
Day 1
Warm up
BTN jerks
95X3
135X3
165X3
185X5
195X5
185X5
175X5
push presses
135X5
165X8
155X8
145X8
oly squat
135X3
225X3
275X3
315X8
300X8
285X8
jerk dip squats
225X8
215X8
This was a really rough training day as far as conditioning. Still recovering from a nasty cold too. Next time I am going to push the jerk dips. I just didn’t have anything left at that point, and they are a postural exercise, so choppy fatigued reps aren’t a good thing.
Didn’t log a couple sessions, decided to switch programs. I had found out that I had picked a very inappropriate program for my technical level.
5/17/16
Heavy snatch workout
Warm up then
Snatches
95X3
115X2
125X2
135X2
155X2
175X1
140X1
145X1
155X1
140X1
145X1
155X1
clean and jerks
95X1+1
115X1+1
135X1+1
165X1+1
175X1+1
190X1+1
165X1+1
175X1+1
190X1+1
oly squat
325X3 for 6 sets
back extensions
70X10 for 3 sets
feet to bar and push ups superset
bwX8, 25
bwX6, 18
bwX4, 15
The back off sets on the snatches were definitely nice,they let me work on my timing and getting under the bar more (really need to work on getting under the bar more).
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5/22/16
Warm up then
C&J
95X4
135X4
165X4
195X1
225Xgot the clean, but out in front of me, didn’t want to try a jerk
got angry and did some sumo pulls, one arm pull ups, and single leg squats.
I think I am going to go back to powerlifting. I can’t afford a coach, and I don’t think I can get a better clean and jerk without a coach. My clean and jerk has not improved ever. Literally not a single bit. My snatch is up 30, but I can’t fucking get my C&J to click.
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6/8/16
One mile long farmers walk with 60 pounds
6/10/16
Max effort bench day
Floor press
45X10
95X10
135X5
185X5
225X5
255X5
275X3
295X2, barely missed the third rep
DB bench
110’sX7
110’sX6
110’sX5
kroc rows
150X14 L
150X14 R
barbell tricep extension and curls
105X10, 5
105X7, 3
105X3, 1
Signed up for the USAPL PurePowerlifting Summer Classic so I can qualify for nationals this year.
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-Mile!
How are your forearms?
Destroyed. My traps and forearms have not stopped being sore since, though partly it is because of doing kroc rows last night.
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Will you do it again? Is it possible to add to that, or would you go not so far?
I will definitely do it again. And yes, it is possible to do it for longer, but after a point you have to ask yourself what you are training to get out of it. I don’t see myself going longer than a mile, but I definitely see myself piling on weight as I get more conditioned to it.
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6/13/16
DE squat day
competition style squat
265X2 for 8 sets
rack pulls from knee
135X5
225X5
315X3
365X6
single leg RDL
65X12 per leg
65X5 per leg
65X2 per leg
bent leg horizontal pull ups
bwX9
bwX5
bwX3
dragon flags with hips off bench
bwX4
bwX3
bwX2
I’ve been in bed for a couple days from a nasty sunburn. Lesson learned: the sun is worse on the water than on land.
Yep. I burnt out my nostrils like that in 2010. They were infected for six months. They’re still super quick to dry out and crack.
6/15/16
DE bench
215X3 for 8 sets
wide, competition pause bench
235X10
yates rows (underhand)
275X6 for 3 sets
three way shoulders with a set of 25 pound plates
flies
10’sX150, I wanted 100, stopped here since it was getting really really stupid (still got blood flowing which was the goal anyway)
6/17/16
Max squat/deadlift day
low box wide stance squat
135X5
185X5
225X5
275X5
315X3
365X3
385X3
395X3 didn’t record, but this felt ugly, it felt like my knees somehow caved on the last rep. I am fairly certain it was more than my belt PR, but it was done without a belt
good mornings
215X10 for 5 sets
suit case deadlifts
185X2R
185X2L
185X1R
185X1L
back extensions
bwX30
bwX20
bwX16
I am feeling nice and strong, and think I’ll be crushing personal records once I get my groove back. I need to work on hip abduction/adduction for the squat, and start pulling from the floor. I have 6 DE days left to practice squatting/pulling competition style, so I should be good.
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6/19/16
Warmed up hips then
competition style bench with competition pause
45X10
135X5
185X5
225X5
255X3
275X3
295X3 PR?
DB bench
110’sX9
110’sX5
110’sX3
chin ups
bwX50 in 7 sets
light band push downs (per side)
about 100 in 4 sets
I think I forgot to respond to this, or my message just didn’t get through. That sounds absolutely horrendous, I can’t even imagine how bad that must have sucked. I hope that cracking/drying things clears up at some point. Do you guys normally get that issue (dry noses) in Australia? I think it is dry in Australia, but does the heat make up for it? I know I have a bunch of issues with the cold doing that to me (may also be because cold air is dry).