[quote]PB Andy wrote:
…
Hammer curls - 1x20,1x15,1x10 - 20s/25s/30s[/quote]
good to know I ain’t the only one curling every now and then…
10/25/10
Mobility Drills/Stretching
Bar Work
Snatch:
65 x 2
85 x 2
105 x 2
115 x 2
135 x 2
145 x 2
155 x 1
165 x 1
170 x 0
175 x 0, 0, 0
When I dropped to catch the 170 the bar was still flying up when I reached bottom. Totally threw me off and I ditched it. Probably should have stayed at 170 for a couple after that first miss, but I was feeling strong and ready to PR.
Missed first 175 a little in front. Second I stabilized it in the bottom position and somehow lost it in front coming back up. Guess I leaned forward or something. Third I was just gassed, piss poor attempt.
Squat:
225 x 5
275 x 5
295 x 3
315 x 2
225 x 5
Did some arm work and stuff for shoulder health then done.
10/25/10
So after Friday’s Squats (10/22/10), a small area on the left side under my pec feels funny. It hurts when I apply a little pressure, rest on it, move it or stretch it (by moving the torso), so… I don’t know wtf is going on. I think I have some kinda stress fracture going on my ribs since it started after wresting, got worst after the heavy squats, and has not gotten better.
Clean of High Hang:
-up to 95kg, 0,0,1,1,1,0,1
–In the middle this BITCH from the Univ. Gym took away my chalk saying the rules say we ain’t supposed to use it. I just eye contact her the whole time, didn’t say shit, and took my time in giving it. I pick it up on my way out.
Clean Pulls:
-up to 120kg 2x3
–Also I think I am doing my H.H cleans too high up on the thigh, it just don’t feel natural when I do it, but pulls felt great.
Front Squats:
-up to 110kg 3x5
–it felt a lil’ heavy, and every time I racked it I got a pinch of pain on the left side.
Stretch
10/26/10
Mobility/flexibility
Bar work
Clean and Jerk:
135 x 1, 1
165 x 1, 1
185 x 1
195 x 1
205 x 1, 1, 1, 1, 1
215 x 0, 0
Cleans all felt solid. Jerks not so much. Pressed out both at 215.
Military Press:
135 x 3, 3, 3, 3, 2
Dragon Flags:
5, 5, 5, 3
Ab Wheel:
10, 10, 10
Stretching
10/26/10
Clean:
-90kg 0,1
-95kg 0,0,0
—the pull was OK, I racked at the bottom but it the bar would rock me out position. I could not stay stable, tilting the body forward on my toes and down goes the bar.
But I was not in good shape… 3hrs of sleep due to studying for a midterm, and a 2hr nap did not cut it for me.
So I just left. Will lift tomorrow.
10/26/10
Snatch - 85% x 1 x 5 - 225 lbs
C&J - 85% x 1 x 5 - 264 lbs
Chin-ups - sets x reps
10/28/10
Mobility/Flexibility
Bar Work
Snatch:
65 x 2
85 x 2
105 x 2
125 x 2
135 x 2
155 x 1
165 x 1
175 x 1 (PR!)
180 x 0, 0, 0, 0
175 was a breeze. The first attempt at 180 I caught in the bottom position, but somehow fell over backwards coming back up. Next two were a little in front. Last was absolute shit.
Front Squat:
225 x 2, 2, 2
245 x 1
265 x 1
275 x 1
225 x 3
Barbell Row:
225 x 8, 8, 6
Ab Wheel:
20, 20, 20
Some arm work, external rotations, and stretching.
10/28/10
Mobility stuff
Bar warm-up
Snatch - work up to 70%x1, 75%x1, 80%x1, 85%x1, 75%x1, 70%x1
185 x 1
195 x 1
210 x 1
225 x 1
195 x 1
185 x 1
C&J - work up to 75%x1, 80%x1x2
230 x 1
245 x 1, 1
Pull-ups - 4 x 4, 4, 3 3 (bodyweight)
Prowler - some stuff
I’ve noticed that my technique feels good when I lift at the Olympic lifting gym, but technique seems awkward (not off, exactly) at the regular gym. It feels awkward around mid-thigh, even though I catch the weight on my heels very easily, and the bar is stable in that position. I think it’s a combination of things: the bar is a bench bar, so it has no give, and it is much thicker in diameter.
@ Andy:
Well you are also in a different atmosphere when at the regular gym. When i would go to NJ to train in Moorestown and the strong dudes were there lifting heavy shit I felt pumped to lift heavy.
1/11/10
1 week of not lifting due to me working on my costume for Halloween
So I came back today…
Snatch 2sec pause @ knees:
-80kg 2x3
–not hard
Snatch Pulls:
-100kg 3x3
–pulls felt strong
The BITCH that took my chalk away last week came back today and asked where the chalk was. I told her “ain’t here, we don’t have it” 5minutes prior I told my buddy to put it away 
Front Squats:
-110kg 3reps
—hard,
-115kg could not stand up…
—fuck it too tired,
…also the pain on the ribs returned a little bit after going away slowly. I am sure it is a stress fracture, a minor but still annoying.
[quote]Neospartan wrote:
1 week of not lifting due to me working on my costume for Halloween
So I came back today…
[/quote]
You missed a full week of lifting to work on your halloween costume? What the hell did you dress up as, a movie quality transforming Optimus Prime?
11/1/10
Mobility work
Bar work
Snatch:
65 x 2
95 x 2
105 x 2
125 x 2
135 x 2
145 x 2
155 x 1
165 x 1
170 x 0, 1
175 x 0, 0, 0
Blah.
Clean and Jerk
155 x 2, 2, 2
175 x 2, 2
185 x 1, 1, 1
195 x 1
205 x 1, 1, 1
215 x 0, 0
Made both cleans at 215 very easily. Jerk not so much.
Snatch Pull:
205 x 3, 3, 3
Weighted Pullups:
45 x 5, 5, 5
Arm/Shoulder work
Ab Wheel
Stretching
11/1/10
Snatch - work up to opener - couldn’t hit 110kg, haven’t lifted since Thursday, so that sucks. Did hit 105kg though, not sure what to open with at the meet.
C&J - work up to opener - planned to hit 130kg, but hit 125kg instead because it felt heavy. I think 125 will be my opener.
Front squat - heavy single - 140kg
11/2/10
Mobility Work
Bar Work
Snatch:
135 x 3, 3
155 x 2, 2
165 x 1, 1
175 x 1
185 x 0, 0
Clean and Jerk:
185 x 2, 2, 2
Back Squat:
225 x 5
245 x 5
265 x 4
Military Press:
135 x 3, 4, 3
and done. Pressed for time today so I had to rush through… it showed too.
[quote]Neospartan wrote:
The BITCH that took my chalk away last week came back today and asked where the chalk was. I told her “ain’t here, we don’t have it” 5minutes prior I told my buddy to put it away
[/quote]
Five minutes, more like 5 seconds. That was close.
Since I am posting, heres what I did on Monday:
Clean and jerk: (2sec pause at the knee)
-2x70
-2x80
-2x85
-2x90
-1x95
-1x100 kg
-105 clean
Deadlift:
-3x5x160 kg
Chins:
-3x5x60 lbs
Single leg RDL:
-2x10x60
[quote]cloystreng wrote:
[quote]Neospartan wrote:
The BITCH that took my chalk away last week came back today and asked where the chalk was. I told her “ain’t here, we don’t have it” 5minutes prior I told my buddy to put it away
[/quote]
Five minutes, more like 5 seconds. That was close.
Since I am posting, heres what I did on Monday:
Clean and jerk: (2sec pause at the knee)
-2x70
-2x80
-2x85
-2x90
-1x95
-1x100 kg
-105 clean
Deadlift:
-3x5x160 kg
Chins:
-3x5x60 lbs
Single leg RDL:
-2x10x60 [/quote]
LOL
i know man, next Monday chalk has to be gone by 6:30pm latest. I am sure she will be paying us a weekly visit until the semester ends, and watch out for her next semester too.
11/2/10
Snatch:
-up to 85kg 1rep
—SOLID
-went for 87kg 0,0
—the last one hit me behind the head, CHECK OUT THE VIDEO!
Snatch Pulls:
-87kg 3reps
Back Squats:
-up to 275lb 2x5
–285lb was hard I only did 1rep, so i went down
Haha, it happens to the best of us, but OUCH that was a bad one! I’ve had the bar graze the top of my head, as well as hit my upper back which hurt a bit. It’s part of the process.
[quote]Neospartan wrote:
11/2/10
Snatch:
-up to 85kg 1rep
—SOLID
-went for 87kg 0,0
—the last one hit me behind the head, CHECK OUT THE VIDEO!
Snatch Pulls:
-87kg 3reps
Back Squats:
-up to 275lb 2x5
–285lb was hard I only did 1rep, so i went down
[/quote]
Why can’t this happen on the day I’m there?
Today:
Snatch from knee:
-warmup
-2x65 kg
-2x70
-75 miss
-3x1x75
Snatch pull:
-2x3x75 kg
Squat:
-warmup
-5x225 lbs
-1x5x275
-2x1x275
Single leg RDL:
-2x10x60
Roman chair sit-ups:
-2x15xBW
Notes:
-squat deload
-short session due to time constraints (accounting test tomorrow)
[quote]PB Andy wrote:
Haha, it happens to the best of us, but OUCH that was a bad one! I’ve had the bar graze the top of my head, as well as hit my upper back which hurt a bit. It’s part of the process.[/quote]
It really didn’t hurt at all, just a slight hit on the top left of my neck, and it felt really slow. However, it does looks like I got the shit knocked out of me.
11/3/10
Warmed up for 10 mintues doing hand fighting and helping my buddy practice take downs.
Hang Clean:
-up to 95kg 2reps
-went for 100kg, 1,1,0,0,1
–not bad felt weak of the floor but strong at the pull.
Hang Clean Pull:
-100kg 3reps x2
Deadlift (conventional):
-up to 345lbs 2x4
Stretch and that’s it.
11/3/10
Mobility/Warmup
Snatch:
135 x 3
155 x 2, 2
165 x 1, 1
170 x 0, 0, 1, 0, 0
155 x 1, 1, 1, 1, 1, 1
165 x 1, 1
170 x 1, 1
175 x 0, 0
Squat:
225 x 5
275 x 4
295 x 2
325 x 1, 1, 1 PR
335 x 1 PR again
345 x 0
Military Press:
135 x 5
145 x 3
Ab Wheel:
20, 10, 8
Dragon Flags:
8, 6, 5
Stretching