Snatches were amazing this Monday. I did a 6 sets of 3 @75% complex. High Pull - Snatch - Snatch Balance.
75lbs went up smoothly and for the last 2, 80lbs went the same speed.
Cleans at 120lbs went super fast, almost hit myself in the throat. Jerks were very tiring this week. I did 6 sets of 3 @120lbs complex. Push Press- Push Press- Jerk. Very tiring but got it done. And I finished the jerk day with heavy oblique crunches and cable crunches.
Assistance day went well. Pause squats at 185lbs went smooth for 6 sets of 3 and I hit snatch deadlift for 6 sets of 3 and ended at 235lbs for 3. I am sitting at about 165lbs with 15% body fat.
My form has improved greatly. Snatches shot up yesterday and cleans went super smooth.
Snatches at 80% -80lbs
4 sets of 3 (high pull, snatch, snatch balance)
2 sets of 3 (same complex. I was feeling good so I went up to 85%) These sets shot up super fast, my hip drive was near perfect yesterday.
Cleans at 80% -125lbs
3 sets of 3 (ground, knee, hip- each into a front squat)
3 sets of 3 (went up again cause it was easy, 135lbs, same complex)
Squats at 80% -205lbs
6 sets of 3 (very tired at this point but pushed through)
Conditioning -4 rounds as fast a possible
10 reps Med. ball slams
10 burpees
5 pullups
Jerks were okay then got better. My first 4 sets were kinda eh, but I changed the mood around with some music and the last 2 were the best, they went fast.
Jerks at 85% - 130lbs for 6 set of 3 (push press, push press, jerk)
Front squats with 165lbs at 6 sets of 3 went very fast and easy. I then super-setted oblique crunches, rear delt flies and pull ups.
I’m hitting maxes this week. Today was a max snatch and clean.
Snatch- 110lbs
Clean- 200lbs
I need to get more comfortable and better at pulling myself under the bar for snatch, I’ll start programming some drills for that. Tomorrow is jerk and squat
Yesterday I hit my jerk and squat PR.
Jerk- 165lbs, should’ve gone to 170lbs but wanted to keep my elbow healthy.
Squat- 275lbs. Wanted to go for 315 but wasn’t happening. I will get it before the end of the year though.
My body weight is around 168-170lbs, not worried about gaining some weight, just want to get stronger. I’m about 15-17% body fat.
Started my new program this week. Larger emphasis on the Olympic lifts and is now 4 days a week. It goes as follows
Monday-
Snatch complex
Jerk Complex
Back squat
Accessory
Tuesday-
Clean complex
Clean Pulls
Front squat
Accessory
Thursday-
Snatch
Snatch Pulls
Step Ups
Accessory
Friday or Saturday-
Clean complex
Jerks
Pause or tempo Squats
Accessory
In for log, glad to see more people around my age. I also do Strongman and Oly Lifting + A lil’ bit of Water Polo/Boxing… You’re damn strong brother, cant wait to see how much stronger you get
Thanks man, I just followed your log as well, you’re crazy strong, I’m excited to see more. I’ll keep updating.
Monday- Snatch, Jerk
Did my usual snatch complex with 80%- 85lbs. Snatch from hip went extremely clean, 4 out of the 6 sets it went up so straight it was brushing against my nose.
Jerks have become one of my best lifts. 135lbs goes up like nothing. My working set weight has increased a lot from better form. I’m gonna aim for a 185lb Jerk my next max day.
Squat went way over my expectations for the day. I’ve been changing it up with 3 set of 5 at 65%, 70% and 75%, with the last set being an AMRAP. I aimed for 230lbs x 10 yesterday but got 240 x 10 with a struggle, very happy about it. That puts my max at around 320lbs, still with 3 weeks to go before the max test. A huge confidence boost.
I finished with push ups and Bulgarian split squats. Which suck
Tuesday- Clean, Clean pulls
Cleans with 150lbs, for usual complex.
Clean pulls with 225lbs for 6x3. My body was exhausted from Monday’s squats.
I then front squatted 5/3/1. 135, 145, 155 (for AMRAP)
Thursday- Snatch, Snatch pulls
Snatch complex with 80% again. Went okay.
Snatch pulls also went pretty well. My body is tired this week.
Finished off with stiff leg deadlifts and back extensions, then 4 sets of step-ups.
Last day of training this week went pretty bad. Cleans with 150lbs went horrible, it was very hard to get it up, it never has been before. Not sure if it was cause my body and especially my back was tired? Don’t think it was form but I’m not entirely sure of it. Jerks went ok, but slower then usual. I might cut down on some volume from the program or limit it to one clean day.
Last week before my max out for squat. This Monday snatches went awesome. I decided to hit a heavy double for squat. I put on 280lbs, hit a solid easy ish double, I felt that I could’ve gotten it for 5 which is a great feeling. Next week I am going to go for 320lbs. I am going to lower the volume this week to give myself a rest before but keep putting in some work.
Clean day went way better than last week. Since I’m lowering volume I only did 3 sets. 1 at 155lbs, and the last 2 at 175lbs. I then did 2x3 front squat at 185lbs and the last set with 5 reps. I finished with a superset of RDL’s and back extensions. Today or tomorrow will be a bodybuilding day.
I am feeling a pain down the outside of my calves when I drop fast into the hole and when I come out of the hole when squatting down. Not sure what it is from, but it hasn’t gotten worse and I’m starting to roll it out. Hopefully I’ll see improvement soon.
Yesterday I completed my year long goal of squatting 315lbs. I hit 320lbs!! It went pretty smooth. I didn’t get stuck and went far below parallel. Hell yeah!
My clean max did not go well. I coudn’t get 205lbs up, which doesn’t make sense because 200lbs went up about a month ago. I’m thinking it was form, and overthinking it. I did hit a 225 bench though which has been a goal of mine for a while. Over all, i’m very happy i hit my year goal of a 320lb squat and 225lb bench press. But still pissed off about the clean, I don’t know what happened.
Merry chriscorimas !
Lol. Merry Christmas Duke @duketheslaya
Cheers man haha.