Magick's Training Log v2

Training Training Logs
141

Today

Clean and press/push-press-
135/145/155lbx1

WOD Grace- 9 min 13 sec

Did this with full cleans + push-press/what really is a push jerk.

I saw a video of two thoroughly unremarkable looking guys doing this with 95/135lb a while back. I wanted to try this from then on.

I did it with full cleans instead of power cleans cause, if an unremarkable looking guy can do it in ~ 4.5 minutes, I think I can do it with full cleans in under 6 minutes.

Oh God, how wrong I was.

Couple of things that I didn’t anticipate.

-While the individual parts (the power clean/front squat/push-press) are not at all difficult for me anymore, doing them all together became very taxing on my conditioning after the 10th rep. Actually I should have known this, having done the 100 burpee challenge numerous times and knowing how horrible that is. The problem is that I forgot. Cleans are a lot more taxing on the body than I figured.

-Each clean and push-press rep took a lot of time to actually do. It took me ~two minutes just to do eight reps and this didn’t start feeling truly difficult until around rep 10-11. It took me two minutes because I just take a long time to set up and go through the whole motion. I don’t think I can do this in under six minutes even if I didn’t gas, simply because of how long it takes for me to set up each rep. I think the best I can do is 5-6 reps a minute.

I think it would have been a lot faster if I did the almost thruster like motion that people do,where they catch the bar in a power clean and then immediately go into the press. Another way to speed this up is to not reset the bar but instead do it as if it were a complex, but then I think my grip would get fried.

But, ultimately, I sucked cause the weight is too heavy. I did the power clean and press version of this with 95lb back during my vacation in April. It didn’t feel difficult. I didn’t gas in the manner that I did today and I kept up a constant pace. Dunno how long it took since I didn’t time myself, but it couldn’t have taken anymore than four minutes tops.

I want to try this with the power clean now.

Anyways, this achieved its purpose. Didn’t want to spend too much time at the gym today and it was enlightening.

142

Today-

Squat-
135lbx3
185/225/255/285lbx1
255lbx12
235lb, 3x5 (one minute rest)

I know what works for my squat now, so I’m tweaking things to see if I can get it to work better. The x12 was intended to be an AMRAP-1. In reality, I think it turned out to be an AMRAP-2. I’ll get better at AMRAP.

The 285lb felt much better than the one on Monday.

Superset of pull-up and RFESS
8/8/8/5 on the pull-up
5 (no weight), +10lb 3x5 on the RFESS

Superset of KB swings and deadlift-
135lbx3
225lbx3
275lb, 5x3

Did 8 reps with a 24kg kb before each set.

Knee feels a lot better now.

1 Like
143

Today

Bench-
45lb, 10/5/5
95lbx3
135lbx1

DB row-
75lbx5

Superset of bench and DB row-
165/185lbx1, 155lb, 9/8/7 on the bench
95lb, 5x7 on the DB row

I think the bench didn’t do as well today because I upped the ramp weights + I’m not as strong as I think I am with 3x8. I should do 3x8 next week.

DB row not as good as last week; I think my left grip got tired.

Superset of cable row and dip-
60lb, 5x13 on the cable row
10/10/7/5/5 on the dip

Fried myself with the two tens. Failed a rep on the third and fifth set as a result. I don’t know why I decided to go for tens when my triceps felt tired to begin with.

Superset of DB OHP/TRX row/hanging leg raise-
35lb, 5x8 on the DB OHP
5x6 on the TRX row
5x3 on the hanging leg raise.

144

Today

Clean-
95lbx3
115/135lbx1
155lb, 3x2,1 (1 min rest)

Upper back felt dead.

Squat-
135/185/225/255lbx1
285lb, 6x1 (1 min rest)

First three or four felt very good, next two felt normal. Stopped largely because people were waiting for the rack + my knee started to feel a little off. Anything below 80% is fine, but go above that and knee starts feeling it?

Deadlift
135lb, 2x3
225/275lbx1
315lb, 10x1 (1 min rest)

Felt very easy. Should have done doubles, but I’m worried for my thumb.

Hopefully I’m not being a coward about my thumbs, but they really do feel like they’re going to fall off if I do any sort of volume with moderately heavy weight.

Superset of pull-up and RFESS
4x12 on the RFESS
x6, +20lb 3x6 pull-up and +20lb 6/5 on the chin-up

Maybe over-doing on the volume with upper days. My body felt sore and tired, and anything related to the upper body suffered.

145

Today

OHP-
45lb, 10/5/5
95lbx5
105lbx2
115/135lbx1

BB row-
45lb,10/5/5
95/135lbx5
155lbx3
185/205lbx1

Superset of push-press and BB row
135lb, 5x5 on the push-press
165lb, 5x8 on the BB row

The push-press was a mishmash of push-press/OHP/quasi-jerk/blah blah. Whatever I felt like I could.
The rows didn’t feel that bad. Only started to feel difficult on the fourth set.

Complex (BB row/power clean from hang/OHP/front squat/back squat/RDL)
65lb, 3x8 (2 min rest)

This kicked my ass. My grip actually gave out on me on the second and third set before the RDL, so I had to spend a couple seconds to rest before. As such, not true complexes. This achieved its intended purpose, so I don’t care for now.

146

Today

Front squat-
135lbx3
165/185/205/225/245lbx1
195lb, 3x6

Paused front squat-
135lb, 3x3

No knee pain, yay!

195lb set felt quite good.

Superset of chin-up/dip/single leg deadlift
10x5 on the chin-up/dip
10x1 on the deadlift

Failed on the ninth set for the chin-up. Took about 5 breaths and finished the set.
Took a 10 second rest before the tenth set.

Deadlift-
135lbx3
225lbx2
275lbx1
315lb, 5x2 (one min rest)

Didn’t bring the tape, so was worried that I’d rip my shin again. Fortunately didn’t. I take that to mean that I can deadlift 315lb with less than stellar form and be perfectly fine, cause this wasn’t hard either.

1 Like
147

Today

Squat-
135lbx3
185/225/255/285lbx1
255lb,9/9/7

This felt exhausting. No noticeable grind though. I think the problem is that I’ve been feeling a bit run-down in the last couple of days to begin with.

Pull-up
x6

Superset of pull-up and RFESS
+20lb,6/5/5/5/4 on the pull-up
+20lb, 5x5 on the RFESS

Pull-ups suffered because of general feeling of exhaustion.
Weighted RFESS is awesome.

Superset of hanging leg-raise and DB RDL
4/4/4/4/1 on the leg raise
+35lb, 5x6 on the RDL

Lost all tension after the first rep of the fifth set on the leg-raise, so I called it.

148

Today

OHP-
95lbx5
115lbx2
135lbx1
155lbx1 (push-press)

BB row-
95/135lbx5
155lbx2
185/205lbx1

Superset of OHP and BB row-
135lb, 3/3/3/2/2 for the OHP
175lb, 5x5 on the BB row

The row is now sufficiently heavy enough that I need to pay attention to my lower back positioning and stability. These started to feel heavy there near the end.

Knee felt a bit weird during both the clean and the row. Bah.

Superset of dip and TRX row-
4x8 on the TRX row
10/10/10/8 on the dip

Hoped for 4x10 on the dip, but didn’t happen. In any case, I do think it’s time to start doing these weighted, cause the first two sets felt pretty easy.

BB curl-
45lb, 3x20

BTN press-
45lbx10
65lb, 3x8

Did swinging leg raises off a dip bar x5 after each set of the BB curl and the BTN press.

1 Like
149

Today

Squat-
135lbx3
185/225/265/295lbx1
265x8
235lb, 3x5 (one minute rest)

The 295lb felt easy.
The 265lb was again an AMRAP-2 at least. I think squatting outside the rack scares me too much to really push an AMRAP.

Superset of pull-up and reverse lunge (90 sec rest)
8/8/7/6 on the pull-up
5x5 on the reverse lunge

Knee feels ok on lunges now.

Deadlift-
135lb, 2x3
225/275lbx1
315lb, 5x2 (30 second rest)

Thumb is getting used to hook grip.

1 Like
150

Today

Bench
45lb, 10/5/5
95lbx3
135lbx1

DB row-
75lbx5

Superset of bench and DB row-
165/185lbx1, 155lb, 3x8 on bench
95lb, 5x7 on the DB row

Bench felt ok. The first two sets didn’t feel as great as two weeks ago, but the third set didn’t feel as bad either. Plus I upped the ramp weight, so… progress? I dunno.

185lb feels ok.

Grip/back on the rows aren’t doing particularly well. It HAS to be the deadlifts. I’m intentionally trying to keep them low volume/intensity so that I can just slowly accumulate reps and get my posterior chain stronger, but I guess they’re still enough to have an impact. Probably should lower the weight and soldier on for some more.

Superset of cable row/DB OHP-
60lb, 5x12 on the row
40lbx8, 35lb, 4x8 on the DB OHP

Finally doing the rows correctly I think.
40lb was way too heavy for what I wanted to do, so dropped down to 35lb.

151

Today

Deadlift-
135lb, 5/3/3/3
225lb, 3x1
275/315/345/365lbx1
335lb, 7x2 (one minute rest)

These all felt pretty easy.

Squat-
135/185/225/255lbx1
275lb, 5x2 (one minute rest)

Also pretty easy. Did feel a bit unstable on the first two sets or so.

Superset of pull-up/RFESS/hanging leg raise-
x5 on the pull-up and RFESS/x3 on the leg raise
+20lb, 5x5 on the pull-up and RFESS, 5x3 on the leg raise (90 second rest)

Knee is feeling iffy again.

2 Likes
152

Today

OHP-
45lb, 10/5/5
95lbx5
115/135lbx1

DB row-
75lbx5
95lbx3

Superset of OHP and DB row-
115lb, 8/8/6 on OHP
105lb, 3x5 on the row

Grip still a serious limiting factor with the smooth knurlings, but at least I can bang out reps now. First set went fine, so happy enough with that.

Complex (BB row/power clean from hang/front squat/OHP/back squat/RDL)
65lb, 3x8 (90 sec rest)

Still an ass-kicker, but grip wasn’t fried enough that I had to let go of the bar at any point. So, successfully completed this complex. Hooray for me.

1 Like
153

Today

Clean-
95lbx3
115/135lbx1
155lb, 4x1
135lb, 4x2

The 155lb felt very sloppy and slow, so I went and did 135lb instead.

Front squat-
135/165/185/205/225lbx1
195lb 7/5/5

I think the cleans tired me out.

Superset of chin-up/dip/single leg deadlift-
10x5 on the chin-up/dip
10x2 on the single leg deadlift

Got through this without needing an actual rest period or anything. I do think that’s because the two reps of the deadlift gave me more time between sets.

Deadlift-
135lbx3
225lbx1
245lb, 5x2 (30 second rest)

I’m pleased that I did this double overhand with no problem whatsoever. Grip is improving.

154

Today

Squat-
135lbx3
185/225/255/285lbx1
255lb, 10/10/5

Some yelling and grunts of exertion involved. Happy that I finally got this and can move onto 265lb.

Superset of pull-up/RFESS/hanging leg raise (90 sec rest)
x6 on the pull-up/RFESS/x3 on the leg raise
+20lb, 2x5, 3x5 with no weight on the pull-up

+20lb, 5x5 on the RFESS
5x3 on the leg raise

Pull-ups are sucking with the weight on, but unweighted is pretty easy. Could be lots of reasons, most sensible approach right now seems to be dropping the weight back down to like 5-10lb and restarting all over again at like 60 sec rest.

155

Today

OHP-
45lb, 10/5/5
95lbx5
115/135lbx1

Push-press-
155lbx1

BB row-
45lb,10/5/5
95/135lbx5
155lbx2
185/205lbx1

Superset of OHP and BB row-
135lb, 3/3/3/3/1 with the OHP. Finished off the final set with 4 push-presses
175lb, 5x5 with BB row

The 155lb push-press felt very unstable with my left side.
Failed second rep on the last set of the OHP, so I went and did some push-presses
Rows felt fine

Superset of dip and TRX row-
+10lb, 5x6 on the dip
5x8 on the row

I really need a belt. Found it weird to get into position with a DB between my thighs.

Deadlift-
135lbx3
225lbx1
255lb, 5x2 (30 second rest)

Grip almost failed me on the fourth set, so did fifth set with hook.

156

Today-

Squat-
135lbx3
185/225/255/275/295lbx1
275lbx7
245lb, 3x5 (one min rest)

I dunno what it is about heavier squats, but the entire feel of the lift just changes. I think I subconsciously reverse myself out of the hole a lot faster than I normally do, and so I don’t know whether I hit my normal depth or not. This was the case for the 295lb and 275lbx7

I suppose it doesn’t really matter in the end, cause I expect to be doing 275lbx7 pretty easily within two months or so. Who cares how the lift feels now if you’re doing it easily down the road.

Anyways, dunno if I hit my normal depth on the 295lb and 275lb. Don’t care.They felt great.The 275lb was a proper AMRAP-1. It’s satisfying to be able to do that and then follow it with even lighter squats with a short rest.

The 245lb felt difficult as fatigue built up; the last set sucked. Form and speed never seemed to change though.

Superset of pull-up/reverse lunge/hanging leg raise-
x6 on the pull-up/x8 on reverse lunge/x3 on leg raise
+10lb, 5x5 on pull-up/ 5x8 on reverse lunge/ 5x3 on leg raise

RDL-
135/185lbx6
225lb, 6/6/3/4/6

Tired myself out by the third set. Recovered by the fifth.

157

Today

Bench-
45lb,10/5/5
95lbx3
135lbx1

DB row-
75lbx5

Superset of DB row and bench-
95lb, 5x8 on DB row
155/175lbx1, 155lb, 3x7 on bench

Did the rows before the bench this time. Must be why the bench felt more tiring than before. Supposed to be better for form and whatnot though, so I’ll keep at it for the time being.

Superset of cable row and DB OHP-
60lb, 5x12 on cable row
35lb, 5x8 on the DB OHP

158

Today

Clean-
95lbx2
115/135lbx1
145lb, 5x2 (one min rest)

Arms felt tired.

Deadlift
135lb, 5/3/5
225/275/315/345/375lbx1
345lb, 2x2 (one min rest)

375lb felt slow off the floor.
The skin on my thumb started peeling and it just didn’t feel right during the 345lb. My guess would be that the cleans tired my grip out, and so I started doing some bad things to my thumbs to compensate.

Blah.

Squat-
135/225/265lbx1
285lb, 10x1 (one min rest)

Felt fine. In hindsight I should have skipped the deadlift and do doubles with the squat instead.

Superset of pull-up/RFESS/hanging leg raise
5x6 on the pull-up/RFESS/4/4/4/4/2 on the leg raise (one minute rest)

159

Today

OHP-
45lb, 10/5/5
95lbx5
115lbx2
125lbx1

Push-press
145/165lbx1

DB row-
75lbx5
95lbx3

Superset of OHP and DB row-
115lb, 8/7/6 on OHP
95lb, 3x5 on DB row

OHP weren’t great today. 125lb felt poor, so not all that surprised with the reps on 115lb.
Went easy with the row.

Superset of DB bench/lying leg raise up with lower back off the floor/DB snatch/goblet squat
45lb, 3x10 on all movements (one minute rest)

I didn’t want to do the complex today so I made something else up on the fly that incorporated a chest movement and an ab movement. This wasn’t difficult at all except for the leg raise variant. The ideal is that you do negatives for the dragon flag once your raise your lower body up, but I can save that for later.

Doing goblet squats quickly also raised my HR.

160

Today

Front squat-
135lbx3
165/185/205/225lbx1
195lb, 3x7

Felt ok.

Superset of chin-up/dip/single leg deadlift
5x6 and then I hit a big wall. Took 20 sec/30 sec/1 min rest afterwards for a total of 8 sets.