Workout #84
Jerks(kg):
40x5
40x5
60x3
60x3
65x3
70x1
60x3
60x3
Front Squats (lbs):
135x5
155x5
165x3
175x2
185x1 (PR)
155x5
Second Pulls (lbs):
225x5
275x5
315x5
365x3
405x3
435x3
315x5
Good strong workout today.
Workout #85:
Dynamic Stretching
Snatch(kg):
40x3 (Hang)
40x3 (Hang)
45x2
45x2
47.5x2
48x1
49x1(PR)
50x1(PR)
51x1(PR)
52x1(PR)
53x1(PR)
54x1(PR)
Clean and Jerk(kg):
50x3 (Hang)
55x3 (Hang)
60x2
65x2
65x2
70x1
75x1
80x1
82.5x0
82.5x0
DEEP Back Squats(lbs):
135x10
135x10
135x10
185x3
Good workout - expecially with the snatches (first real time going heavy on these). Was kinda pissed about not hitting the 82.5 C&J but oh well maybe next time. I cleaned it up to my chest both times but just couldnt squat it up. Squats were lower today cause of all the volume before them but good nonetheless.
I’ve been away the past week so today was my first workout in a while.
Dynamic Warmup
Snatches(kg):
40x3 (hang)
40x1
40x1
40x1
40x1
42.5x1
42.5x1
45x1
45x1
47.5x1
47.5x1
Clean and Jerk(kg):
50x3 (hang)
55x2
55x2
60x2
65x1
70x1
70x1
70x1
DEEP Back Squats(lbs):
135x5
185x3
205x0/1
Clean Pulls(kg):
60x3
60x3
65x3
65x3
70x3
75x3
80x3
80x3
80x3
Second Pulls(lbs):
225x5 (easy)
315x5
405x3
Good workout for the first day back in a while. Definitly feel like my lifts should be going up soon (knock on wood) and the snatches especially were feeling nice and smooth. Little dissapointed about the squats but I figure its my first day back and they were done after some volume so no big deal.
Workout #87:
Today’s Workout:
Bad one today - I felt really out of it and needless to say my lifts reflected that.
Clean and Jerk(kg):
40x3 (hang)
40x3 (hang)
50x2
50x1
55x1
60x1
65x1
67.5x1
70x1
75x1 (hard…wtf)
77.5x0/1 (couldn’t squat it up…ugh)
DEEP Front Squats(lbs):
115x5
115x5
115x5
115x5
115x5 (got hard at the end…)
Second Pulls(lbs):
225x5
315x5
405x3
Don’t really know why things went so badly today - I’m hoping it was just because it was only my second workout back but who knows…
Workout# 88:
Third day back - still feeling a bit week - any ideas on why this would be?
Dynamic Stretching
Snatches(kg):
30x5 (hang)
40x3
42.5x2
45x2
47.5x2
50x1
52.5x1
55x0/1 (ugh)
Clean and Jerk(kg):
55x2 (hang)
60x1
62.5x1
65x1
70x1
75x1
60x5 (hang)
DEEP Back Squats (lbs):
135x5
165x3
165x3
Jerks (kg):
60x5 (easy)
70x3 (solid)
I think I need to go into a leg strength focused phase of my training. It’s very frustrating being able to pull big weights high enough to clean / but not be able to squat it up. I was thinking of maybe starting 2 out of my three weekly sessions with squats and then working on the lifts mostly from the hang to work on eness. Ideas? Sound good to you guys?
Workout #89:
Dynamic Stretching
DEEP Front Squats(lbs):
135x5
155x3
170x2
170x2 (second rep was hard…)
160x2 (same thing…)
155x2 (not bad)
155x2 (solid)
Second Pulls(lbs):
225x5 (easy)
315x5 (good)
405x5 (PR)
425x3 (PR)
I really can’t understand why my legs feel so weak lately. My max front squat is 85 kilos so around 187 lbs but yet I could only manage 2 sets of doubles with 170… I guess I’ll just continue squatting first and hopefully bring my leg strength up. After the squats I was kinda pissed and I took it out on the pulls getting a 5 rep PR and a 3 rep PR so that felt good.
Workout #90:
Dynamic Stretching
DEEP Back Squats(lbs):
135x5
165x5
155x5
155x5
Snatches(kg):
40x3 (hang)
40x3 (hang)
45x2
45x2
45x2
40x2
Hang Clean and Jerk(kg):
60x3
60x3
60x2
60x2
Clean Pulls(kg):
60x5
60x5
60x5
60x5
60x5
Still felt weak today and I can’t for the life of me figure out what is going on with my body…
Workout #91:
Dynamic Stretching
Snatches(kg):
Barx5 (hang)
Barx5 (hang)
40x2 (hang)
40x2 (hang)
40x2
45x2
50x1
50x1
50x1
50x1
50x1
Clean and Jerk (kg):
50x3 (hang)
50x3 (hang)
55x2 (hang)
60x2
65x2
70x1
70x1
70x1
70x1
70x1
DEEP Front Squats(lbs):
155x3
170x2
175x1
160x2
Second Pulls(lbs):
225x5
315x5
405x5
Hyper-extensions from the floor: 3x10
Workout #92:
Dynamic Stretching
DEEP Front Squats(lbs):
135x2
135x2
155x2
165x2
165x2
165x2
165x2
165x2
165x2
Hyper-extensions: 3x10
Workout #93:
Dynamic Stretching
Drop Snatch(kg): This is essentially holding the bar on your back and simply dropping underneath and catching it in the bottom of an OHS.
30x5
40x5
45x5
50x3
55x2
60x1(PR)
65x1(PR)
Jerks(kg):
50x5
55x5
60x5
65x2
70x2
77.5x1
80x1
85x1 (PR)
Cleans(kg):
55x3
60x3
65x2
70x1
75x1
80x1 (matches PR)
75x1
75x1
DEEP Front Squats(lbs) <— Tired Legs
5x135
5x135
5x135
Workout #95 (didnt post #94):
Dynamic Stretching
Drop Snatch (kg):
40x5
50x3
55x3
60x2 (PR)
Clean Pulls (kg)
75x5
80x5
90x4
95x4
100x4
105x3
120x3
130x2 (PR)
135x1 (PR)
140x1 (PR)
Hang Cleans (kg):
50x3
55x3
60x3
65x3
70x3
75x3 (PR)
80x1 (PR)
Second Pulls (lbs):
225x5
315x5
405x5
Hyper-extensions from floor: 3x10
Workout #96
Dynamic Stretching
Snatch (kg):
40x3
40x3
45x2
45x2
47.5x1
47.5x1
50x1
50x1
52.5x1
DEEP Front Squats (lbs):
135x5
170x2
170x2
170x2
170x2
170x2
170x2
170x2
170x2
Jerks (kg):
50x3
60x3
65x3
70x3
75x1
80x1
85x1 (matches PR)
70x3
Workout #97:
Dynamic Stretching
Clean and Jerk (kg):
50x3 (hang)
55x3 (hang)
60x3 (hang)
70x2
75x1
80x1
85x1 (PR)
DEEP Back Squats (lbs):
135x11
135x11
135x11
Jerks (kg)
50x5
60x3
65x3
70x3
65x3
65x3
Snatch Pulls (kg):
50x5
60x3
65x3
70x3
Workout #98:
Dynamic Stretching
Clean and Jerk(kg):
50x3 (hang)
55x3 (hang)
60x2
65x2
70x1
75x1
80x1
85x1 (matches PR)
86x1 (PR)
75x1
DEEP Back Squats(lbs):
135x12
135x12
135x12
Snatch Pulls(kg):
40x5
45x3
50x3
70x3
Hang Cleans(kg):
70x3
75x1
77.5x1
80x1 (matches PR)
82x1 (PR)
70x1
DB Presses(lbs):
30x8
30x8
Hyper-extensions from Floor: 3x10
Workout #99:
Dynamic Stretching
Snatch (kg):
40x2 (hang)
40x2 (hang)
45x2
45x2
47.5x1
50x1
50x1
50x1
50x1
52.5x1
52.5x1
52.5x1
55x0
55x0 (ugh)
50x1
Jerks (kg):
50x5
60x5
70x2
75x1
80x1
80x1
80x1
Hang Cleans (kg):
60x3
70x3
75x1
80x1
83x1 (PR)
DEEP Front Squats (lbs):
150x3
155x3
155x3
Hyperextensions from floor: 10x3
Workout #100:
Dynamic Stretching
DEEP Front Squats (lbs):
135x5
135x5
155x3
165x2
170x2
175x2
175x2
175x2
175x2
175x2
175x2
180x1
185x1 (matches PR)
190x1 (PR)
195x1 (PR)
200x1 (PR)
205x1 (PR)
210x0
155x3
Drop Snatch (kg):
50x2
50x2
50x2
55x2
55x2
OHS (kg):
50x3
50x3
Clean Pulls (kg):
75x3
80x3
One week out from the meet.
Workout #101:
Dynamic Stretching
Snatch (kg):
40x3 (hang)
40x3 (hang)
45x2
45x2
50x1
50x1
52.5x1
52.5x1
55x1 (PR)
56x1 (PR)
57x1 (PR)
Clean and Jerk (kg):
50x3 (hang)
55x3 (hang)
60x2
65x2
70x2
70x1
DEEP Back Squats (lbs):
145x10
145x10
Legs were really tired from Sunday’s squats - went lighter on the cleans. 5 days out from the meet.
Workout #102:
Dynamic Stretching
Snatch (kg):
40x2
40x2
45x2
45x2
50x1
50x1
53x1
Clean and Jerk (kg):
50x2 (hang)
50x2 (hang)
55x1
60x1
65x1
70x1
75x1
80x1
DEEP Front Squats (lbs):
135x3
135x3
135x3
Light pre meet workout.
Meet Last Sunday - then I had a week off.
Snatch:
1st Attempt: 50 (good)
2nd Attempt: 54 (no lift) didnt finish the pull
3rd Attempt: 58 (good) (PR)
Clean and Jerk:
1st Attempt: 80 (good)
2nd Attempt: 86 (good)
3rd Attempt: 90 (good) (PR)
awesome dedication man and following ur logs. so when does new pics come out?