Yesterday was upperbody.
I basically did push press, rack pulls(started throwing this in upper body because I wouldn’t call it a lower body w/ the squat rack I work out with. I can really load my grip and my upper back and mid back with more than I can deadlift. Grip has become less of an issue w/ these). cg bench, power shrugs, and more push press.
Today I just did some snatches and c&j. I’ll be going to 2 a days on days that I feel up to it. I’ll be doing about 30 minutes of OLY lifting to get explosive and work on triple extension. Basically 6-8 reps of snatch followed by about 5-6 reps of c&j, then strip the weight down and focus on jerks for a few more reps. This will be done about 6 hrs or so after my morning workout.
After work I went to the track to start practicing my stones. I did open stone put for 5 throws on each side, then braemar stone 3 throws per side and there was a telephone pole that looks like somebody has been training caber so I tried a few times. I’ve got a message out now at various places to try to locate the owner so I can see about working in w/ them if it is a caber. after that I just did some throws for height.
got deadlifts and OLY squats tomorrow.
I’m on day 3 of two a days. I get my volume on the AM workouts when I have time, and then on my lunch I’m experimenting w/ some OLY lifts. wed/thurs i overdid it i think by doing snatches & c&j in same workouts so I’ll be rotating 1 lift each day. I think it’ll the following:
Day 1 of cycle:
Snatches 8x2
Day 2:
C&J 8x1
Day 3:
Hang Snatch 8x2
Day 4:
BTN Jerk 8x2
Day 5:
Start over
Yesterday was deadlift/leg press in the AM, today was incline press/pendlay row superset followed by pause bench/cheating hammer curl superset and BTN jerk @ lunch
Also doing a circuit similar to a Kalle Beck video I saw before all my lifting:
band pull aparts to chest
band pull aparts from over head to shoulder
band shoulder dislocates
band military press
wall walks
I’ve noticed my left shoulder that has had pain for about 3 months has stopped bothering me in like 4 days of that regular routine
So did 225 stone onto the 60" platform. Last time I had the 225 stone I had trouble lapping it enough to get arms around it. I think all the work w/ the slippery kegs made the stones much easier. Also tried going over the stones today rather than around it which made it much easier. I’ll be going for the 240 over a 50" box next time and if I get it then, I’ll shoot for the 60".
Next comp around here will be 240 over max height for novice. I won’t be competing in it, will be helping out, but training w/ the guys that are so I do what they do. Also, the RV was gone on a vaca so we did truck pulls w/ an SUV, trailer, and 2 tires dragging behind for extra resistance(probably around 6grand and then the tires). Going to shoot for the rv pull next saturday.
Tomorrow if I feel good, I’ll be getting some stone throwing and a 180 lb stone carry in but that’s about it.
This week has been rough. just no motivation. Monday was squats & deficit deads. I did my main lift, down sets for main lift, and BBB and that is all. I have no shame in dropping the 2nd waive of sets in the name of having a bad day.
The only thing that made me go to the gym today was my goal of hitting a 615 rack pull after my push presses. I know they are an “ego” lift at my setting(the lowest the rack @ my work gym can go), which is just above knee height, but they don’t burn me out @ the volume I do it, and I don’t have any other “ego” lifts in my routine. To me it is a confidence booster more than ego lift, as I know there are plenty stronger than me that can pull that from the floor. My feelings are simply: rack pulls help overload everything and get me used to holding big weight. If I get the weight broken off the floor, I have no doubt I can lock it out, so it instills confidence. Days of rack pulls are coincidentally the days of my push press which comparatively is one of my stronger lifts so that is the day I exude confidence in all of my lifts.
I’ve been working on explosiveness and should be @ my goal of a 275 push press and 500+ deadlift by the end of the year.