Deadlift triples
9/9/13
AM BW: 190.6
DL 3@290, 305; 6@320
deficit DL (one plate) 10@245
Squat up to 1@225, 5 breaths
abs, including very poor weighted planks (28kg from a weight belt kicked my ass)
Hamstrings were still sore from KB swings last week, but luckily that didn’t seem to matter much. I could definitely use a lot of soft tissue work on pretty much everything but especially glutes, hams, adductors, erectors…
bench 5’s
9/10/13
AM BW: 193.8
bench 5@170, 180, 190
3x7 1 arm row 85#
3x10 face pull
45kg suitcase carries
some PT
Bench wasn’t too bad, so next week I’ll be trying 3@200. Everything deadlift-related still feels tender. I have been extremely busy, which adds some stress but also makes it hard to fall asleep, so I’m a little concerned about recovery. Improving my meditation skills would be beneficial.
lower assistance lift day
9/11/13
AM BW: 193.0
c+j up to 72kg
c up to 90kg
2x10@190, 1x10@195 hip thrust
Russian hamstring curls
leg-lowering abs, planks
SMR
Clean and jerk actually felt somewhat decent today. Cleans are feeling smoother for sure. My technique is probably still god-awful though. Hip thrusts were stupid easy. I have done much more but felt my low back helping out with extension so I dropped the weight down to make sure it’s all glutes.
supplementary upper day
9/12/13
AM BW: 192.2
8 chin, 6 pull → chin (tried pullups for first 3, shoulder didn’t like), 5, 4, 2 chin
3x12 DB floor press 55#
3x10 face pull
3x10 pallof press
PT
So I can’t do pullups yet. The last few “sets” of chinups didn’t feel great either (popping, etc.), either because of the pullups or from doing more sets. Either way, I cut it off to not make it worse.
squat singles
9/13/13
AM BW: 193.4
Sq 1@270, 285, 300, 300
Fr sq 8@80kg, 85kg, 85kg
2x3 DL 135
plenty of ab work
Squatting 300 was the goal for the day and a PR, so hitting it twice was good. Front squats understandably felt kind of awful.
supposed to be an upper body auxiliary/assistance day
9/14/13
AM BW: 193.2
bench 1@165
2x8 DB OHP 35# while doing c+j as well
some quick pushup/curl supersets so I could go back to messing around with the olympic lifts
c+j 65kg, clean grip jumps 70kg
I’m getting a little too excited about the olympic lifting stuff. I hit a squat PR twice the day before and didn’t have any lower body related things in the plan for the day but ended up cleaning anyway. Assuming the meet director actually got my entry form and signed me up (I haven’t gotten any verification, so I’ll be checking this week), I’ll tone down the olympic stuff until the meet and then use the rest of the school year to primarily learn the c+j and possibly snatch while I have the resources for it. After May I’ll be lucky enough just to have bumper plates around, much less people who can actually teach me the lifts.
Deadlift doubles
9/16/13
AM BW: 192.6
DL 2@315, 325, 3@345
Sq 10, 8, 8 @225
abs
This was my first time doing higher rep squats with any significant amount of weight. They weren’t too bad. Also, 345 is 92% of my 1RM deadlift, so I hope this means that I will soon break my long plateau at 375.
Edit: I also tried getting an SD card for my camera yesterday. Two different ones, actually. Apparently the piece of crap is supposed to take any SD card but in practice does not. It MIGHT take a Kodak SD card, but I will definitely not be buying one of those. If I can get my shit together in time to check out a camera from the school library before a deadlift/squat/clean and jerk day, I’ll do that.
Bench triples
9/17/13
AM BW: 193.4
BP 3@180, 190; 2, help on 3@200
7, 6, 6 L/R 1 arm row 90#
3x10 weighted pushup 10kg
3x10 face pull
3x10 L/R pallof press
Legs not feeling great after high rep squats, but not as bad as they could be. Considering 200 is my bench 1rm, I shouldn’t be too disappointed in missing the 3rd rep. Singles next week, so I’ll probably hit 205 or 210. Still painfully bad at benching…
clean and jerk, lower body assistance
9/18/13
AM BW: 192.6
C J 72 kg
C 91kg
3x10 hip thrust 205, 205, 215#
4 sets Russian leg curls
I skipped core work because I was already there pretty late (coaching squats and deadlifts at first) and I normally do anterior core work 3 x per week (and lateral/anti-rotary core work 3 x per week) anyway. Hip thrusts were good, still pretty easy, and I’m still doing assisted Russian curls but they’re looking decent at this point. Should have spent more time on my jerk today and hit 73-74kg.
What kind of meet are you entering, and what are your goals there?
It’s a powerlifting meet. I’m just going for the experience of it and to help keep our schools power/oly club going, so I don’t have any goals for my lifts/total. I’ll actually be switching over to olympic lifting soon-- I want to learn the olympic lifts while I have the resources to do so. I have already started learning to c j, and it’s a lot of fun trying to get the technique down.
upper body assistance
9/19/13
AM BW: 192.2
chinups: 9, 7, 5
3x12 DB floor press 60#
3x10 face pull
4,3 gym lengths L/R suitcase carry 50kg
Also worked on some shoulder mobility.
squat 5’s
9/20/13
AM BW: 193.6
Squat 5@245, 260; 4,fail@270
Front sq 5@90kg, 100kg; 2@110kg
DL 2 or 3x3@70kg
abs
More shoulder mobility today along with typical LAX ball/PVC pipe soft tissue work. Disappointed to miss last squat, I think I kind of gave up and could have gotten the rep… I also sort of lost count and wasn’t sure if it was my 4th or 5th. But I had camera evidence-- it’s so sad to see on video because the reps don’t look nearly as hard as they felt.
easy bench
9/21/13
AM BW: 194.6
bench 1@165
3x9 DB overhead press 35#
supersetted curls/pushups
some PT
I beat myself up too much in these last two weeks, so after deadlifts Monday I’ll be having a bit of a deload before beginning more olympic lifting.
deadlift 1RM
9/23/13
AM BW: 194.2
DL 3@315, 1@345, 365, fail@380, 1@380
squat up to 225 paused
abs
Failed the first time a few inches off the ground. Got it the second time, but it was fairly ugly. Only a 5 lb PR, but since I failed 365 over the summer I guess I’ll take it. My weakness is my erectors from the upper lumbar region to the mid thoracic region. I have not yet successfully figured out how to fix that…
easy bench day
9/24/13
AM BW: 195.4
Bench 1@165
1 arm row 8,7,7@90#
3x10 DB bench 55#
3x10 face pull
PT
Easy. My 1 arm rows seem to be coming along nicely lately. Having to take a semi-deload week after only two weeks since my last one isn’t the most fun thing, but it felt necessary (felt beat up, knees achy which never usually happens) after the decent amount of work I put in during those two weeks.
easy lower day
9/25/13
AM BW: 196.8
box jump up to some height which I will eventually measure (above the belly button)
3x10 hip thrust 120kg
3 sets of russian leg curls
5 or so sets of weighted planks w/ 32kg on a weight belt
silly upper body day
9/26/13
AM BW: 193.8
chinups 10, 7, 5, 5
3x10 face pull
pushups
hammer curls
PT
So I’m not really recording many details on things lately since this is kind of a “lame duck” period where I’m deloading a bit before starting olympic lifting. Which, by the way starts tomorrow-- I’ll be learning the snatch finally.
oly day
9/27/13
AM BW: 194.0
got coached on the snatch w/ 30kg
tried some overhead squatting with 20, 30kg
c+j singles at 70kg
First time ever snatching. Got some decent-feeling reps by the end, but today (the next day), my left shoulder is agitated. A very bad sign for being able to continue snatching regularly.
oly day
9/30/13
AM BW: 191.4
c j a number of singles at 72kg
hang snatch some singles at 40kg
some light overhead shrugs, snatch pulls
5ish sets of weighted planks, 32kg from weight belt
Hang snatches felt pretty good (forgot to mention, Friday’s snatches were hang snatches as well, not off the floor), cleans were awful but jerks decent. I need to start actually timing my planks, but the better sets were around 30 seconds.