The shoulder thing happened a week or two ago after Jitsu class, I asked a guy to help me out with my triangles and all I remember is that my right trap/rear delt area hurt afterwards. It’s been slightly funky since, but it’s definitely healing.
Are you paying for the class? I was gonna start making fun of you but I didn’t realize there was bag work involved.
[quote]XiaoNio wrote:
I’m trying really hard to get the sand out of my crotch. I really dislike squats and have a hard time dealing with upping the load. So I’m forcing myself to take them a little more seriously.[/quote]
Damn right, squat or die! I’ve gone through a love/hate relationship with squats over the years, but since they’re so important to us OL’ers theres nothing to do but enjoy them.
Saturday, 11/15:
Pussy out in favor of resting shoulder and going to watch Kabuki.
Sunday, 11/16:
Strapple Jiu Jitsu:
Sweep a standing opponent by hooking the knee, turn that into a knee bar, ankle lock or one more thingy that might have been a gogoplata? Did stand up sparring too today, five rounds, then rolled for six rounds. Got submitted a whole lot, but also arm-barred a blue belt (again half my size). Boxed with one of the guys for two 3 min rounds at the end, then we all went out to drink. Amazing.
Awesome martial artsing.
The fights went as I expected. Too bad for Couture. I was hoping, but it was a really crummy match up for him.
Friday, 11/14
Front squat + jerk
3@60, 3@70, 2x3@80
Clean pulls
3@80, 3@95, 3@85, 3@95
Back squats
5@75, 5@100, 4@120, 3@127.5, 6@105, 4@120
Incline DB press
5@65 lbs, 4x5@70
Tuesday, 11/18:
Push:
Bench: 60, 70, 80, 90, 100 x 3
Squat: 60, 70, 80, 90, 100, 110
Skull-crushers: 25 kg 3 x 8
Rotator Cuff: 6 kg db 2 x 12
So I got sick. Don’t know how, it just happened. Head cold and a buttload of phlegm. Focused on form today, especially bench and squat. Pulling shoulder blades back on bench, tucking elbows and keeping the bar low on the chest. Squats without the box, feel like I’m getting better here. Parallel depth with little to no rounding. Shoulder is feeling much better, just gotta make sure I don’t faint during Jiu Jitsu.
Get better man. Remember to pace. Shouldn’t take you much energy to roll.
Monday, 11/17
Great day to workout. Had maybe 15 people in the Oly room because a national level coach came in. We also had the team massage therapist in. Awesome.
Power snatch from below knee
3@45 kg, 3@50, 3@60, 2@70
Snatch pulls w/ 2 sec pause at knee
3@60, 3@70, 2@80, 3@70
Trying hard to keep my back tight and pulling upright on my heels.
Back squats w/ 2 sec pause for first 2 reps
5@75, 4@90, 4@105, 3@120, 2@130 (done as singles), 6@110
Push press
5@60, 4@70, 4@75, 4@80, 4@80
Then saw the team massage therapist. He said I have to start stretching again. Apparently although I’m still pretty flexible, I’m very tight.
Ended up skipping Jitsu. Sneezed a bucket of snot into my hands a couple of times a realized it probably wasn’t a good idea. Bailing on this morning’s workout too. I want this thing gone fast. Only thing I hate worse than being sick is being sick in a foreign country.
That’s awesome about the coach coming in. Was he some guy with massive numbers or an old guy a la Rocky 1-3?
He’s Leo Totten. He’s kind of an old school badass. He’s a national level coach, has a few olympians and runs werksan.
Anyway, Wednesday, 11/19
Drop Snatches w/ 2 sec hold
3@45, 3@50, 3@60, 2@70, 2@75 (failed twice, then got it)
Cleans from below knee
3@60, 3@70, 3@85, 2@95 (failed twice, but got my form together)
Clean deadlifts + shrug
3@95, 3@110, 2@120, 2@120, 2@145, 1@155, 1@150
Military press
5@50, 5@55, 5@60, 2@65 + 3 push presses
Anyway, a video of a hang snatch and clean from a few weeks back.
That is freaking awesome. The mini-meet is coming up soon right? How are you feeling goalwise?
My next log will be this tuesday, going away to Nikko tomorrow on a school field trip.
[quote]XiaoNio wrote:
He’s Leo Totten. He’s kind of an old school badass. He’s a national level coach, has a few olympians and runs werksan.
[/quote]
Indeed. He snatched 150 kg in his prime as a 90 kg lifter. With a moustache.
[quote]dfreezy wrote:
XiaoNio wrote:
He’s Leo Totten. He’s kind of an old school badass. He’s a national level coach, has a few olympians and runs werksan.
Indeed. He snatched 150 kg in his prime as a 90 kg lifter. With a moustache.[/quote]
Holy shit.
I want to see this mustache.
Anyway, I’m currently hating Biotest/Fedex. I went all in and ordered 6 tubs of rootbeer Surge and 6 tubs of orange Metabolic Drive. When I checked out, there was only one option for shipping, Fedex Overnight. I was like, “hmmm… maybe Biotest is being generous on their free shipping” since it wasn’t added to my sub total. Unfortunately, not the case. I checked my confirmation email over the weekend and it added $140 to my order. Bummer. Costs a lot to ship 30 pounds of protein overnight (or over the weekend). I called and complained, but the shipment was already out.
Lesson of the story: if you don’t see all the shipping options, Fedex isn’t syncing with Biotest. Call for your order or back out and try again.
Consequence: 12 tubs of not so tasty supplements at 25% off instead of the awesome 50% off.
Rant over…
Workout for Friday 11/21
Front Squat + Jerk
3@60 kg, 3@70, 3@80, 2@90
Clean pulls
3@85, 3@95, 3@85, 3@95, 2@105
Back Squats
5@75, 5@100, 4@120, 3@130, 6@110, 4@120
Incline Bench
5@135 lbs, 5@155, 5,4,3@175
Sucks benching without a spotter.
Thoughts on the mini meet:
I’m looking to total from 190-200. I’m expecting an 85 snatch and a 105 clean and jerk but hopefully can squeeze out a little more. The jerk is going to be my real limiting factor. I don’t think my jerk or even my upper body strength has really improved.
Also, my lower back remains pretty sore. I’m trying to stretch my hamstrings more, but I might’ve put myself in a pretty bad place by not stretching for a year or so…
Tuesday 11/25:
Gym closed WTF!?
I’ll come back and update on Jiu-Jitsu stuff, but this was a major downer. Next workout will be thursday. I’ll go big.
Tuesday, 11/25:
Strapple Jiu-Jitsu:
Worked on arm bars from the mount if the guy on the bottom shrimps. Then what to do if he tries to escape/ you can’t get the tap right off the bat. I’ve stopped counting rolling sessions because I just do all of them now. Probably around seven rounds of three minutes, about ten seconds rest in between. Feeling really good. Submitted two white belts today, but one newb who I knew for a fact was using way too much muscle and effort also ended up tiring me out as much as I tried to relax. Good day overall though.
Thursday, 11/27:
Push:
Bench (max set 5): Bar, 60 kg, 70, 80, 90, 100 x 4
Incline Db: 3x8 @ 30 kg
Squat (max set 5): 60, 80, 100, 120 !! Wooh!
Bulgarian Split Squats: 2 x 8 @ 15 kg db
Skull Crushers: Bar + 30 kg for 4, 3, 2 (heavier than I thought)
Rotator Cuff work: 2 x 10 @ 7 kg db
Great workout, feeling like next week is gonna be PR time. Took it easy on bench, watching my form again, had five in me but didn’t shoot for it. Squats done with a aerobic step up thing for depth only (just a touch) and they were done to a little below parallel. Skull crushers were a lot heavier than I thought, but I kept the wait and did what I could.
Side Note: The other night after Jiu-jitsu my sensei changed into a “Tap Out” shirt. I was like wow cool shirt! And for the first time I meant it. You know why? Because the man is a black belt in BJJ and fought (and won) at K-1 Revenge II. I think that merits a Tap Out shirt.
Happy Thanksgiving man. I’m glad to hear jiujitsu is going well. We’ll have to roll when you get back.
Workout for Monday 11/24
Power snatches from blocks
7@45 kg, 3@55, 3@65
Snatch pull unders??
3x3
Snatch pulls w/ 2 sec pause
3@65, 3@75, 3@65, 2@75, 2@85
Squats w/ 2 sec pause on first 2 reps
5@75, 5@90, 4@105, 3@120, 4@115, 3@130
Pushpress
5@60, 4@65, 4@75, 3@85, 2@85, 3.5@85
Workout for Tuesday 11/25
Drop snatches
3@45, 3@50, 3@60, 2@70, 2@75
Cleans
3@60, 3@75, 3@85
Clean pulls
3@85, 3@95, 3@110, 2@120, 2x2@130
Saturday, 11/29:
Pull:
Weighted Pullups: bw + 10 kg for 5, 5, then bw + 15 for 5, 5, 5
Seated Cable Rows: 4 x 8 @ 55 kg (supinated grip)
Hyper-extensions: 3 x 8 @ bw + 20 kg
Close Grip Chins Superset with Short bar curls:
8, 15 then 7, 12 then 5, 10
Skipped Romanians today cuz my hammies are still fried. Added in rows for the sake of scapular stability. And tacked on some more vertical pulling for when I re-attempt a ninja challenge thing over here with one of my buddies.
You’ll be around for intersession right? I’m thinkin we can get some serious training in. You’ll be busy with Oly stuff most of the time, but on other days we can get in some BJJ and hopefully some cooking. Grill massive amounts on the weekends at your house? I’ll bring tupperware!
/homo
Yeah, I’m almost a Baltimore native now. I’m also trying to gain to 175, so grilling is probably also on the books. Merritt sent out a few 12 free days of christmas passes if you’d like to come down and have a few workouts.
Anyway…
Saturday, Nov 29
Rack Jerks
3@60 kg, 3@70, 3@80, 2@85
Clean Pulls
3@85, 3@95, 3@85, 3@95
Back squats (test for doubles)
5@75, 4@90, 3@110, 2@125, 2@135, 2@140, 0@145x3, 2@130
Incline Bench
5@135 lbs, 5@155, 5,4,3@175
Sunday, Nov 30
Just went in to play around. Coach said I looked pretty good, so we could pull for some maxes.
Snatches up to 73. Failx3@78
Clean and jerk up to 106. Clean @ 111, fail on jerk.
Run for 10 minutes
3x10 hypers
It’s a backoff week and then the test workout this saturday. Hopefully we’ll get some sweet results.
EDIT
DOOOooooDDD - Ninja Challenge? Could you be one of the foreign exchange students on Ninja Warrior? That would be sweet.