4/24
worked up to a 100kilo snatch. nice milestone PR.
Made it up to 120 or 125 clean. no jerk, continuing shoulder pain. it will come around.
front squats
100k x 6 no belt
110k x 6
115k x 6
120k x 5 belt
130k x 3
140k x 3 tight belt!!
snatch is moving up quickly. clean moving up slowly. squats a little stagnant.
4/25
flat bench press
135 x 10
185 x 10
225 x 10
265 x 3
265 x 3
275 x 3
275 x 3
285 x 3
285 x 3
300 x 3
300 x 3— these last 2 sets were tough. a little disappointing. 3-4 months ago these x3 workouts ended in the 315-325 range.
pullups
bw-45 x 10
bw-45 x 10
bw-45 x 10
rope extension
x15
x15
x15
x15
db curl
30 x 10ea
35 x 10ea
30 x 12ea
5/27
My current lifting program is as follows. I did not squat tonight because I was tired. Shoulder felt considerably better tonight, taking vertical pressing off til Sunday so will just be squatting Thursday.
Monday Bench press med heavy, 6-8 rep work
Tuesday Olympic work - squat
Wednesday Pull-ups and biceps
Thursday (optional) Squats
Friday bench press heavy low rep
Saturday off/jack around
Sunday olympic work - squats
5/28
I sure like watching that clean and jerk 1 post up.
Today
Rotator cuff warmup
Bench press
135 x 10
135 x 10
225 x 8
245 x 8
265 x 8
275 x 2
285 x 2
295 x 2
305 x 2
315 x 2—> spotter a little antsy
Very slight incline DB
90 x 10
90 x 10
90 x 8
4 sets rope ext
Found a good way to log new PRs… Do it by venue.
Current snatch PR 107kilo–>235.5#
This is a 225# with a bushing bar.
This weeks plan and highlights (a lot of leg and olympic)
Sunday - full oly day. No extra squatting. 107 snatch PR
Monday - bench press, 3 sets 10 @ 225# … Accessory work
Tuesday - snatch work. Light squatting
Wedesday- gf tricked me so I ended up doing a oly workout at home.
Thursday. Clean work. Heavy front squatting. 285 x 6… 305 x 3… 3 singles at 325
Friday bench press low rep
Slow warming up today–likely attributed to boating and beveraging. Missed a few snatches at 90 and 95. Eventually hit them all and worked up to 100.
Clean and jerks fairly few in number, hit 134 on 4th attempt which is over 295. Will be please to break the 300# mark.
Took Monday off
Tuesday worked up to 105 snatch. Barely missed 109 (239#). Cleaned 136 (299.8#) pressed the jerk. Overall not a bad day. Volume was a little low for improvement.
6/11
My bench press is gone soft. Girlfriend was gone today so volume seemed a little higher than normal which was good.
Today was warmup…
Then 275 x 6
295 x 2
315 x 2
295 x 2
295 x 2
295 x 2
225 x 8
225 x 8
225 x 8
1 set bar incline
4 sets DB incline w/75s
DB Curls 3x10 @ 35
Curl machine 3 x 10 @ 80…85…90
T bar row
90 x 8-10
Superset 20 DB curl
Took a few days spending more time coaching some new kids than lifting because some of our team was at youth nationals.
Saturday morning oly workout -low reps
Sunday evening. About the same
Monday
Machine Flys
Bench press 5-4-3-2-1 ended with 325
Straight. BAr skill crusher 80 x 10 x 3
Machine flys
Yesterday… I have figured out the issue. I can squat all day with my belly full of air. When I lose the air, I lose the middle.
7/7 short day crappy day
BP
230x 10
235 x 10
245 x 10
Some other crap
Walked the dog
7/17 sick. Shoulders barely made it through snatch. Worked up to 100k. Finally hit and stood up with 140k (308#).
Followed with clean pulls 110k 4-5 sets of 3
Front squat triples 100 110 120 130
100 x 5 for a couple sets. Pause on last rep to build strength from full depth.
7/22
If there was a Murphy’s law for weightlifters, it would be that videotaped lifts are less powerful than undocumented lifts.
Missed 4 attempts at snatch 110kilo (242#). Hit 5th attempt with nothing to do. Did have witnesses. It was a good lift. Attempt #3 below. Not getting enough drive from the ground from legs.
Ripped the shit out of hand on following lift. Pretty much no more olympic lifts of any substance.
Front squats in kilos
120 x 3
120 x 3
125 x 3
130 x 3
145 x 3 (319#)
100 x 8
100 x 8
Thursday was club day but took it relatively easy. Hit a number of clean plus jerks with 135k. Barely snatched 80. Shoulders suck. Body feeling banged up. Turned 33 a couple weeks ago, explains this a bit.
Friday. Worked up pretty well. 235# snatch. Hit 3-4 300# cleans. Need to get more speed in the jerk. Tough to practice with the shoulder issues
7/26
Back squats
135 x 10
185 x 8
225 x 10
275 x 10
315 x 5
325 x 4
335 x 3
350 x 2
370 x 1
Bench press
135 x 10
185 x 10
225 x 10
275 x 5
285 x 4
295 x 3
305 x 2
315 x 1
Rope extension…
8/4
Quick sets today
Snatch work…
Up to 100k
Clean
New clean PR 142… Pressed jerk. Go figure
Snatched 105 after clean
Jerk work from blocks up to 130 or 135
8/8
Snatch up to 225#
Clean up to 265#
Deadlift up to 435#
8/9
Back squats
135 x 8
135 x 8
185 x 8
225 x 8
245 x 10
275 x 6
295 x 4
315 x 4
335 x 3
355 x 1
8/10
Bench press
Warmup sets
225 x 8-10
275 x 6
295 x 4
305 x 2
315 x 2
225 x 6
225 x 6
225 x 6
DB lat raises
DB curls
8/11
Scratch work
Clean pulls 110 x 3 120 x 3 130 x 3 135 x 3
Cleans
100
110
120
130
135
139 w/jerk PR
8/20
tried a new approach. was interesting
Hang and full snatch from 135 up to 195# (crappy bar, no chalk, no bumpers)
Bench Press
135 x 8
185 x 8
225 x 8
245 x 8
275 x 3
285 x 3
275 x 3
290 x 3
275 x 3
295 x 3
275 x 3
Front Squat
135 x 6
185 x 6
working
225 x 6
235 x 6
245 x 6
255 x 6
275 x 2
295 x 2
315 x 2