3/20. Work with the weightlifting club
Snatch
Multiple reps at each wright
50
60
80
85-misses
Clean
85
90
95
100
110
120
100 for sets/ jerk work
Front squats
100 kilo
4 sets of 8. 120 sec rest between
Cleans from blocks
60k
3/21
Easy bench press night
205 x 8
205 x 8
225 x 8
275 x 3 60rest
275 x 3 120rest
285 x 3 60rest
285 x 120rest
295 x 3 60rest
295 x 3 120rest
305 x 1
315 x 1
325 x 1
335 x 1
345 x 1 w/spot
Vert press
135 x 8
135 x 8
155 x 5
175 x 3
185 x 2
3/23
Snatch
60k x 3
50k x 3
70k x 2
75 x 2
90—misloaded, not a bad attempt
85 x 1 PR 187#
Front squat
60k x 6
110 x 3
140 x 1
165 x 1. PR 363.7#
170kilo miss
Back squat
150k x 5
140k x 5
3/24
DB shoulder press
65 x 10
65 x 10
65 x 10
Bench press
135 x 10
185 x 10
225 x 10
225 x 10
225 x 10
Tri ext
50 x 15 triangle
50 x 15 rope
50 x 15 rope
50 x 15 rope
snatch
60k x 3
60k x 3
60k x 3
70k x 3
80-miss
80 multiple singles
85 x miss
85 x 1
clean
100 multiples
110 for a few
Front Squat
100 x 10
110 x 8
120 x 4—100 x 4
long tough day. shoulders are not liking all the work.
3/26
Trying to use what amount of smolov volume and progression to squatting while still incorporating OLY and PL training. Not real sure how much success I will have bastardizing the program.
Front squat 360 base. Probably a little higher than that rested, belted, and primed. But I won’t be any of those, so it’s probably a fair estimate.
235 for 8 sets of 3. 60 sec rest between sets. 120 s before 255
255 x 5 90s
270 x 2 90s
270 x 2 115s
290 x 1
T bar
4 sets 90
DB curls - hammer
30 x 12 x 3
3/27
Snatch
60 x 3
Clean 90 x 1
90 x 1
100 x 2
105 x 2
110 x 1
110kilo x 1
Smolov day 3
255# 5 sets of 4. 90 secs rest per set
270# x 3 — long rest trying to convert kilo plates to pounds. Damn rooskies and their metric system
285 x 2
285 x 2
325 x 1. Had spotter, needed spotter. Really surprising. I don’t know if program is meant to run parallel with oly program. 11 working oly reps should make that big of an impact though. SHOULDERS STILL THROBBING.
3/28 ate steak!! No weights
3/29
Bench press
205 x 10
205 x 10
225 x 10
265 x 5
285 x 5
305 x 3
315 x 3
325 x 1
335 x 1
335 x 1
315 x 1
315 x 1—10 sec x1
Had to make a make shift wrist wrap with one of my dead lifting straps and a attachment from the cable machine. Helped quite a bit but not perfect. My snatch work is really pounding my shoulders, I’m not sure exactly which exercise tweaked the wrist, but I’m not in position to get it healed.
3/31
A little disappointed today. I guess I’m a little unsure of my smolov approach. Today was listed as 2x2 l 305 (front squat).
I thought this seemed too simple so I was going to skip to the next week which would have been 250 for 4 sets of 9.
When I worked up to 245, I stopped at 6. Wasn’t loose enough yet, and a little unsure of 4 x 9
So… What ended up was this:
Front squat
Bar x 10
135 x 10
185 x 6
245 x 6
265 x 5
285 x 4
305 x 2
305 x 2
DB bench— trying to get shoulders and right wrist in line.
80 x 15
80 x 15
80 x 15
4/1 Tuesday work… All weight in in kilos
Snatch
60 x 3
70 x 3
75 x 3
80 x 1…1
85 x 1
87.5 x 1 PR
90 x miss
90 x 1 PR 198.2
90 x miss
Clean
100 jerk
100
110
115
120
125 miss
Front squat
100 x 8
110 x 8
130 x 3
130 x 3
Jerk work. Decent
60
60
70
Wrist wrap from rogue really helped with that issue. Shoulders still grinding it out. Intrasquad meet Sunday, going to start a fish oil-NSAID cocktail tomorrow and load up on the flex starting on the weekend.
4/2 off
4/3 snatch work.
Focus on…
Pull bar into body
Speed off the ground
Speed under the bar.
Worked out at home, so used pounds… Up to 175# for a few.
4/4 This post is a place holder since my Friday night workout post disappeared.
Bench Press worked up to 335
Front squat… worked up to 3 sets 275 x 3
incline bench
curl machine
4/6 Does everyone’s posts go into thin air or am I just an idiot.
We had intra squat meet today for meet we are hosting in 2 weeks.
Snatch
80
85
92
115
120
127
4/7
1000yd swim (in 100yd intervals)
Incline DB bench press
90 x 12
90 x 12
90 x 12
Lat raise
20 x 10
20 x 10
20 x 10
Have not been posting workouts because I am in full OLY mode for meet this weekend. Shoulders still hurting like shit. Snatch up to 95k (209) clean up to 127 c&j. Last Friday hit a 285 clean… So that was nice.
4/14 normal workout today. Well, kinda. Just one lift, a lot of times. I think I have yet to tap into my potential on leg strength. I should be focusing on oly technique for workout this morning, but shoulders still throbbing. Seeing the doc for cortisone shots tomorrow. Kinda looking forward to getting back to the basic power lifts as soon as comp is over.
Front squat
Bar x 10
BW x 10
135 x 10
185 x 10
225 x 10
225 x 10
225 x 10
245 x 3
255 x 3
265 x 3
Now I know how a stripper feels after dropping it like its hot all night.
4/21
As I have been prepping for olympic meet, have had to rest shoulders and pretty much drop all pressing. So today’s workout was a haphazard workout trying to find an open station that didn’t hurt too bad
Decline bench press flat not available
135 x 12
225 x 10-- right shoulder pain
DB flat bench - this wasn’t too bad, somewhat neutral grip
65 x 12
80 x 12
95 x 10
95 x 10
Rope Tricep extensions
X 15
X 15
X 15
Flat bench press - incline not open
135 x 10
…???
225 x 3
245 x 3
265 x 3
275 x 3
Some numbness in shoulders on those. Getting used to grabbing chalked up bars, the greasy one at the gym left me uneasy.
Tomorrow will be squatting, maybe some cleans. Probably in the other order. Need to focus on leg drive out of the hole, everything else is pretty fair for my skill level.
The shoulders of death have returned. I think gnomes use them as an anvil at night.
Olympic training day… Barely
Clean
60 kilo
90 kilo
110 kilo
115 kilo
120 kilo
125 miss
125 kilo
Front squat
70kilo x 10
100 kilo x 8
120 x 6
120 x 4 or 5
130 x 3
140 x 1
140 x 1
Feel like front squat weakening as I spend more time on snatch. Tough to do those 2 hours workouts like the kids. So old.