10/12/10
I only had 2hrs of sleep and a 3hr nap at home (skipped work). However right before the nap I took cassein+whey+milk+Flameout(1)+Superfood+Vitamin B complex.
And then…
Clean:
-up to 100kg 1,
-then to 105kg 0,1 (tied my PR)
Front Squats:
-115kg 2x5
Leg Raises till the shins touch the chin-up bar:
-6reps, 4reps, 5reps
oh yeah… but I will get 9hrs of sleep tonight
10/13/10
Wrestling
…15minutes later…
40kg and 45kg high hang Snatch Pull+Pull+Snatch+Snatch x3
2 hours sleep, fucking ouch. No amount of nappage will overcome that.
10/12/10
Snatch - work up to 65%x3 (165), 70%x2 (180), 75%x1 (190), 70%x2 (180), 75%x1 (190), 80%x1 (205), 75%x1 (190), 80%x1 (205), 85%x1 (225)
Snatch Pull - 100% x 2 x 2 - 255
Front Squat - heavy single - 310; 90% x 1 x 2 - 280; 85% x 3 x 3 - 265
10/13/10
C&J - work up to 65%x2 (190), 70%x1+2 (205), 75%x2+1 (220), 70%x2 (205), 75%x1+2 (220), 80%x2+1 (235), 75%x1 (220), 80%x1 (235), 85%x1 (250)
3 rounds - Max rep pull-ups, Jump rope w/ dbl unders for 1 min, 12 Ring push-ups
[quote]PB Andy wrote:
2 hours sleep, fucking ouch. No amount of nappage will overcome that.
…
[/quote]
I think it was the homemade recovery shake I made + the fact that I napped on my bed that did for me.
10/14/10
Lifting in BALTIMORE!!! haven’t been there since the semester started.
Snatch off Boxes:
-up to 80kg 2x2
Snatch Pulls:
-up to 100kg 2x2
Back Squat:
-up to 130kg 5reps x3
Coach was there and so was a holla people… including dfreeze.
After that the ART/Massage therapy guy worked on my hips and lower back for a good 20mins. For free, man I feel good.
p.s Got the new Rammstein album, that shit is awesome
10/14/10
Muscle Snatch - heavy single - 165
Snatch Push Press + O. Sqt - heavy single - 200
Snatch Balance - heavy single - 220 lbs, was supposed to go heavier, not enough time though! Had to get to snatches!
Snatch - heavy single - 245 lbs
[quote]Neospartan wrote:
p.s Got the new Rammstein album, that shit is awesome[/quote]
I thought you were attacking your steering wheel on your drive home, but I guess you were just rocking out to the album
[quote]dfreezy wrote:
[quote]Neospartan wrote:
p.s Got the new Rammstein album, that shit is awesome[/quote]
I thought you were attacking your steering wheel on your drive home, but I guess you were just rocking out to the album[/quote]
LOL!
how could I not?
Figure I’ll start posting here as well. Just started training the lifts seriously about 10 weeks ago after messing around with them here and there over the past few years.
Current stats:
5’9" 185 pounds
Snatch: 170 (nailed this one today!)
Clean and Jerk: 215
Squat: 315
Front Squat: 275
Deadlift: 365 (hook gripped, have pulled 405 mixed)
Today’s workout:
Stretching and mobility drills
Bar work practicing the positions from Glenn Pendlay’s videos
A few light snatch balances
Snatch:
65 x 2
95 x 2
115 x 2
135 x 2
145 x 1
155 x 1
165 x 1
170 x 1
Squat:
225 x 3, 3
245 x 3
265 x 3, 3
Overhead Press:
115 x 5, 5, 5
Dumbell Rows:
100 x 8, 8, 8
Dragon Flags:
5, 5, 5
Some light shoulder prehab type work
Snatches felt very easy today which is exciting. I had been stuck at 165 for about 3 weeks prior to this. I feel a bodyweight snatch is in the near future. Stayed rather light on the squats because my back was feeling a little off today. Good workout overall.
Cool dude! Once you make a bodyweight snatch you are officially an Oly lifter.
10/18/10
Dynamic stretching
Bar warm-up
Snatch - work up to 75% X 1 x 3, then 80% x 1 x 3
95 lbs x 3 (Muscle snatch, Power snatch, Snatch)
135 x 3
155 x 3
175 x 2
195 x 1, 1, 1
205 x 1, 1, 1
Form was fucking ON! Feels great, so solid in the squat snatch position, love that feeling!
C&J - work up to 75% x 1 x 3, then 80% x 1 x 3
135 lbs x 2 (Power clean + jerk, Clean and jerk)
165 x 2
205 x 2
225 x 1, 1, 1
240 x 1, 1, 1
Chin-ups - 6/6/5/5/5 (27 total)
Prowler - +70 lbs, alternate low/hi-handles for 6 rounds - ouch
[quote]PB Andy wrote:
…Feels great, so solid in the squat snatch position, love that feeling!
…[/quote]
x2 on that.
10/18/10
Snatch 2sec Pause @ knees:
-up to 80kg 2x2
—had trouble at 70kg because I was starting with my butt too high, but once i fixed that, BOOM solid.
Snatch pulls:
-up to 100kg 2x2
—controlled pull and once I get to the top (chest up, bar in the crook of the hips) BIG PULL!
Front squat:
-110kg 4reps x3
Stretch and do 10 Pull ups
10/19/10
Stretching and mobility work
Bar work
Clean and Jerk:
135 x 2
165 x 2
195 x 1
205 x 1
215 x 1
220 x 0 (made the clean, missed the jerk badly)
205 x 1, 1, 1, 1, 1
Front Squat:
225 x 2, 2, 2, 2, 2
These felt really uncomfortable on my wrists for some reason. It seems I’ve somehow lost flexibility in the rack position despite an increase in volume of cleans and front squats. Could the fact that the bar in the squat rack is fatter than normal (and rotates poorly) be responsible for this?
Barbell Rows:
225 x 5, 5, 5
Ab Wheel:
10, 10, 10
Lots of stretching
10/19/10
Dynamic mobility
Bar warm-up
Snatch - work up to 90%x1
40kg x 3
60kg x 2
70kg x 2
80kg x 2
90kg x 1
100kg x 1
110 x 0, 1… First attempt, just dropped it behind me. Second attempt, good, but I just felt slow today getting under the bar. That is probably due to my 2 hour nap before lifting.
C&J - work up to 90%x1, 85%x1x2, 80%x1x2
60kg x 2
80kg x 2
90kg x 2
100kg x 1
120kg x 1
114kg x 1, 1
107kg x 1, 1
Front squat - heavy single
worked up to 130kg x 1
[quote]rcsermas wrote:
…These felt really uncomfortable on my wrists for some reason. It seems I’ve somehow lost flexibility in the rack position despite an increase in volume of cleans and front squats. Could the fact that the bar in the squat rack is fatter than normal (and rotates poorly) be responsible for this?
…[/quote]
The fat and stiff bars can be uncomfortable because they move on your hands and on your neck… It may be that you are trying to grip the fatter bar like you grip the regular one, thus straining your wrists.
10/19/10
Snatch (heavy singles)
-up to 85kg 0,0,1
-tried 87.5kg… only pulled it.
Ring Pull ups + Push ups:
…5…25…
…7…15…
…5…
…7…20…
Ring Reverse Row (legs tucked in) + GHR abz
…4…10 with 5lb plate X3
Ring Face Pulls (laying down, using my feet for support)
-7reps X4
stretch the legs
10/20/10
Today was Front Squat max attempt… unfortunatly I was not in tip-top shape due to lack of sleep for the past two days.
Front Squat:
-285lbs PR!
-295lbs… missed x2
—I really wanted to get 295lbs but I guess it was not to be today. I will test again on 10/31/10
Windshield wipers:
-10,10,15,10
L-Holds (hanging of the pull up bar):
-45seconds
10/20/10
mobility/flexibility drills
warm up/bar work
Snatch:
65 x 2
85 x 2
105 x 2
115 x 2
135 x 2
145 x 1
155 x 1
165 x 1
175 x 0, 0
155 x 0, 0
Very frustrating. After a few days in a row of lifting my shoulders tend to tighten up during workouts and it gets really hard to receive jerks and snatches. Whenever this happens I miss in front really often, even with weights I never should.
Squat:
225 x 5
275 x 3
295 x 1
315 x 1
275 x 3, 3
Some arm work and external rotations and called it quits.
10/21/10
Wrestling.
-Hard
rest for 20min
Back Hyper-extension:
-bw 10x2
-bw+20lbs 10
-bw+30lbs 10x2
Stretch out
10/22/10
Back Squats:
-295lbs 5x3
Deadlifts:
-275lbs 2reps… and NO MORE. My lower back said “I ain’t doing no mo’ shit!”
10/23/10
Power Snatch + O. Sqt - medium single - 185 lbs
Power Clean + Jerk - medium single - 225 lbs
Blast-strap push-ups - 3x12
Hammer curls - 1x20,1x15,1x10 - 20s/25s/30s