NOTES: Loving the exercise selection and amount. Feel like 6-8 exercises are perfect for a full body setup. Everything was moving fast. I think I need to start paying attention to bar speed. Reps should be clean overall and not too much grinding. My traps are already feeling it lol. I love doing the dips while keeping my legs straight, it allows me to get a proper stretch.
PM ASSISTANCE WORKOUT
DB Bench / DB Row
50x12 / 50x15
50x12 / 50x15
50x12 / 50x15
NOTES: Never-mind, decided to go and just do my Olympic lifts today as well and rest tomorrow since I scheduled a massage for tomorrow! Did these about 2 hours later and a big meal in between.
We live 2 blocks away from Massage Envy (and everything else lol) and they have this monthly membership that my wife signed up for. I figure for lifters we should be getting more massages and things of that nature.
So I have 90 min massage and they also have this new things called “sports stretching”. I guess its a 90 min mobility session. I think I’ll do it after going for maxes in the oly lift at the end of next month.
I have a massage school really close to work. For $50, you get a annual membership (as many as 2 a week) for massages from final semester students. It’s a pretty glorious thing.
A few friends that I’ve made at the Iron Warrior Gym have decided we are going to do a mock Olympic lifting meet. After my wedding and setting a goal (I was able to lift my wife up off her chair and move her!) I think I need to set harder deadlines to make myself get after these goals a bit harder.
The date is set for August 26th. That means I have 6 weeks to get ready for it and go 6 for 6 and try to hit some real PRs!
SAT
-Snatch 5 Heavy Singles
-Clean & Jerk 5 Heavy Singles
Week 6 I will just Snatch, C&J Squat Mon/Wed and on Thur just Back squat to a heavy single or double. Then I’ll be primed for Saturday to hit those PRs!
I think this will work because it will give me 5 weeks to get stronger overall and increase my technique and then the last week leaves me fresh to put all the strength towards my olympic lifts and push it since I won’t have any fatigue from the strength work.I like this setup because it allows my strength sessions to be very short and intense and then I don’t mind having the longer Olympic sessions. I can do all my strength work at the 24 hour fitness 5 minutes from me and then drive over to Iron Warrior to do my olympic lifts. I also love that it’s simple. Nothing fancy and no powers to mess with my timing on the classic lifts.
The goal is to go 6 for 6. But I would like to hit a
NOTES: I am LOVING this new setup of just 3-4 exercises daily. Can REALLY focus and not worry about the next one. I know for Rows I put 5x10, but I felt strong and good today, so I pushed it. Guess auto-regulating is not such a bad thing. Days I feel great I push it even harder, days I feel like crap I just punch in the clock.
I’m with you here. I like keeping my movements to a minimum so I can really put everything into each one. When I start cluttering up my workouts, everything ends up being a little more half-assed.
Definitely! I feel like it’s a mental thing as well. Knowing that you only have a few movements forces you to really make it count. I don’t know how you are but by the time I’m to exercise 4-5 I am gassed. The other exercises I just go through the motions. Maybe my conditioning just sucks though lol.
My lack of conditioning is part of the problem but so is my training ADD. I just get bored when I have to setup/take down and move stations. But if it is already set up and I can just move weight, I find it much easier to get through and really bust it.
I feel you man! That’s why I think at heart I’m a “garage gym” type of guy. Just easier to keep the intensity up instead of worrying about moving and changing plates, bars, etc. Plus I’m starting to learn it’s all about quality OVER quantity no matter what.
Very impressed with your training and plan for your “comp”.
Perhaps your perceived lack of conditioning is only your adaption to olympic lifting. When the body gets used to sudden explosive efforts [O.L.'s], it’s going to increase its fast twitchers - not noted for endurance.
probably a good strategy would be to gradually reduce rest periods to improve snap back for the next set.
NOTES: Way too many misses. But I was going for broke today so it’s ok. Next week I’ll push a bit but take small jumps instead of that. Hit my SNATCH GOAL THOUGH!!! I’ve always been more explosive than strong. 185 snatch at 77kg with a squat max of 265 1RM I’ll take it!
No deals like that, that’s for sure. The massages are a little cheaper, but since they aren’t done by a RMT they aren’t partially covered by my health insurance. So it ends up working out to around the same price as going to someone slightly more experienced.
The Asian massage parlor down the street from my house does full body for $25 an hour. They have “extra” fees depending on what you want lol. Not allowed to go there anymore tho! Lol