4/28/13
Walked to the gym and found out that Judo practice was cancelled. Since I was already there anyway I just did some mobility stuff and bar work, then dicked around with a few sets of da curlzzz feeling self conscious about it the whole time.
4/29/2013
Clean and jerk 2x5(45, 65), 2x3(85,95), 105, 115, 125, 135, 3x115
Deadlift 4x3(135, 225, 255, 285) Deadlift felt like shit today, it was horrible. I think I wasn’t engaging my glutes.
BB glute bridges 2x5(225)
Front squat 3x39135, 155, 155)
Bench 6x6(115)
Pull ups 5x6(bw+10, 167)
Box jumps 5x3
Cut the pull ups after only 5 sets because my elbows hurt. I don’t plan on attempting to do Smolov for pull ups ever again.
Warmup jog, drills, mobiity, etc.
3x(3x50) w/ 1-2 min btwn runs, 3-4 btn sets
cooldown jog
4/30/13
10 mins of 2 cleans(115lb) on the minute
10 mins of 5 pull ups on the minute
1/2 mile warmup, drills
2x600 tempo w/ 200 walk
400 cooldown
5/1/13
Its amazing how weak I still am after a year of training. Frustrating…
Snatch 5(45), 3(65), 85, 95(7 misses), 2(85), 90, 95(miss), 95, 100(2 misses), 100 Wasn’t getting myself under the bar quick enough
Clean and jerk 5(45), 3(95), 115, 135 (miss), 135(miss jerk), 135(miss), 125, 130(miss), 130, 135(miss jerk)
Front squat 4x3(95, 115, 135, 155)
Bench 7x5(120)
Pull ups 5x5(bw+20=176)
RDF 3x15(15s)
DB pullovers 3x10(50)
weighed 156 today
5/3/13
Snatch 2x3(45, 65), 8x1(85)
Squat 4x3(135, 175, 205, 225)
Sumo deadlift 3x3(135, 185, 225), 2x1(275, 315), 365(miss)
Front squat (clean grip) 4x3(95, 115, 135, 155), 1(175)- was going for three again but had to bail at the bottom of the second rep
Pull ups 6x4(bw+30, 186)
Bench 8x4(130)
DB pullovers 3x8(60)
Today was the second time I’ve ever tried to deadlift sumo, and it felt fairly comfortable. I’m going to continue including it once a week and I might decide to lift that way at the meet on June 8th.
Run
warmup jog, mobility, drills, etc.
2x200 w/ 4-5 min rest
5/4/13
Snatch 2x3(45, 65), 75, 85, 90, 95, 100(miss a few times), work back up to 95, then 3x2(65, 75, 75) couldn’t get under the bar today, kept power snatching it
Clean and jerk 3(45), 2(65), 95, 115, 125, 130, 135, 140 (miss a few times, work back up from 115, barely make once, clean one more time, miss a lot more times)
Bench 10x3(135)
RDF 3x15(15s)
DB MP 10(35s), 6(40s)
5/5/13
Went in to the gym for some foam rolling/mobility stuff. Also did 3 sets of EZ bar curls, 3 sets of hammer curls, 3 sets of dips, and 3 sets of tricep pushdowns
5/6/13
Snatch 2x5(45, 65), 2x3(75, 85), 95, 105, 115(miss a couple times), 110 (miss a couple times), 95, 105, 110 (miss), 105, 5x1(95)
Deadlift 3x3(135, 185, 225), 275, 3.5(300) -did all of these sumo except on the last set, when I pulled it sumo to my knees then switched to conventional for three reps
Clean grip front squat 5x3(95, 115, 135, 155, 175)
Squat 3x5(135, 185, 225)
Bench 6x6(125)
Pull ups 4x5(bw+25)
HS low rows 10(120), 8(130)
DB pullovers 8(60)
5/8/13
Snatch 5(45), 3(65), 3(85), 15 total singles w/ 95, 5 total singles with 105, miss 115 and 110 a few times
Clean and jerk 5(45), 3(95), 3x1(115), 125, 3x1(135), miss the jerk once
Front squat (oly) 4x3(95, 115, 135, 155), 175, 185(miss)
Back squat 3x6(170)
Pull ups 3x10(bw)
Bench 7x5(135)
RDF 3x15(15s)
Today was my first time in the gym I’ll be using while I’m home over the summer. Its pretty awesome. You’re allowed to take the weights outside onto a back porch with a rubber floor, and lifting in the sun is pretty awesome.
5/10/13
C+J 2(95), 4x1(115), 4x1(125)
Snatch 3(65), 8x1(95)
Squat 2x3(135, 185), 1(205), 3(235), 1(245)
Deadlift 3x3(135, 185, 225), 275, 315(very easy), 365(miss), 335(lost grip when bar was half way up my thighs), 325
Bench 8x4(140)
Pull ups 3x3(bw+35, =195)
Lat pull downs 2x10(130)
Front squat 2x3(95, 115), 2x5(135)
Weighed 160 today. Solid workout. Looks like things are starting to come together for the meet on June 9th. LE’GO!
5/11/13
Snatch up to 125, took me about 12 attempts at 125 to get it. Got 120 twice, 115, and 110, all of which were PRs. 125 was a 20lb PR. Almost got 130, but after 3 attempts I decided to save it for next week and move on.
C+J work up to 135, miss 140 a couple times. Clean and jerk hasn’t been going anywhere the past week.
Bench 8x3(145)
RDF 3x145(15s)
Latls 3x8(20s)
DB curls 3x15(20s)
HS preachers 3x15(45)
Seated calf raise 3x20(50)
The light bicep work helped my elbows feel a lot better; they were hurting a ton after the C+J and bench
5/13/13
Snatch 12x1(4 w/ 95, 4 w/ 105, 4 w/ 115)
C+J 10x1(4 w/ 115, 3 w/ 125, 2 w/ 135, 1 w/ 145) 145 was a 10 lb PR
Deadlift 3x3(135, 185, 225), 275, 3(315) 3 w/ 315 was a PR for a triple
Squat 2x3(135, 185), 205, 225, 245 (miss)
Oly front squat 3x5(115, 135, 155)
Seated rows 3x8(130)
Bench 4x5(140)
Pull ups 5x5(bw+20)
RDF 3x15(15s)
DB curls 3x5(35s)
Hammer curls 3x15(20s)
The light bicep work is really helping my elbows feel better.
5/15/13
Snatch work up to 115, hit it about 7 or 8 times, barely miss 120 about 15 times. Almost stood up with it once but lost it half way up b/c lost balance
C+J work up to 145, hit it pretty easy and smooth, then miss 155 and miss 150 3x
Front squat 4x3(115, 135, 165, 180), 1(190), 3x180 and 190 were both PRs, used a belt on these sets though (never used belt before on front squat, but lower back was a bit sore today)
Squat 3x5(185)
DB curls 3x5(35s)
Hammer curls 3x15(20s)
Bench 4x4(145)
RDF 3x15(15s)
Latls 3x15(12s)
Woke up with a little cold today, but it didn’t seem to affect my lifting. PR’d in c+j and front squat.
5/17/13
Snatch+hang snatch 4x1+1(95)
Snatch from blocks 4x2(95)
C+J from blocks 4x2(115)
Cleans from blocks 4x2(115)
Squat 2x3(135, 185), 205, 5(235), 255(miss, lost back tightness at the bottom so I didn’t try to go back up and just bailed)
Bench 3x2(155), 3(135 paused)
Deadlift 2x3(135, 185), 2(225), 275 (all of these were from a 3" deficit), 365(miss above the knee), 345 (pretty easy), 360(miss)
Pull ups 5x5(bw+25)
Seated rows 3x8(130)
HS Hi row 3x8(90)
DB curls 3x5(35s)
Hammer curls 3x8(30s)
5/18/13
I was missing everything today
Snatch- work up to heavy single. Hit 115 3 times, 110 and 105 a couple times, 95 about 6 times, and missed 120 about 20 times
C+J- work up to heavy single. Went from 95 to 135 in 10 lb increments, then missed 150 3 times, missed 145 a few times, and hit 135 again
Power clean+push press 3x1+5(95, 105, 115)
Sn grip power clean+Klokov press 3x1+5(95)
RDF 3x15(15s)
Latls 3x15(15s)
5/20/13
Weighed just under 156 today (after eating breakfast). I won’t actively try to drop weight, but I may very well be able to get down to the 148 weight class for my meet in June.
Snatch 5x1(105)
C+J 5x1(135)
Deadlift 3x3(135, 185, 225 from 3" deficit), 275 (3" deficit), 2(325)
Squat 2x3(135, 185), 205, 225, 245, 270(miss), 265 (tied PR!)
Pull ups 5x6(bw+25)
Rows 3x8(130)
Bench 145, 165, 175 all paused (butt came off bench on 175), 3x5(145) 165 and 175 were both PRs, old PR was 160
DB curls 3x5(35s)
Hammer curls 3x12(25s)
Got some video today that I will post later.
5/22/13
Weighed 154 today after breakfast…might as well cut down to 148 weight class YOLO
Snatch work up to heavy single…hit 120, and hit 115 3x
C+J work up to heavy single…hit 150, then 155
Snatch high pulls 3x3(135)
Front squat 2x3(135, 155), 185, 205, 215(miss), 210, 215, 220, 225 (big PRs)
Bench 4x3(155)
Klokov press 4x5(95, 105, 115, 125)
RDF 2x15(15s)
Incline RDF 2x10(15s)
DB curls 3x5(35s)
Hammer curls 3x12(25s)
5/24/13
Hang snatch+OHS 5x2+1(95)
Hang clean 5x2(125)
Squat 2x3(135, 185), 225, 3(250), 275(near miss), 270(miss)
Bench 3x2(160)
Deadlift 2x3(135, 185), 2(225), 275 (all from 3" deficit), 365(miss), 360, 365(miss) 360 was a 5lb PR, but there was a lot of hitching
Pull ups 2x7(bw+25), 3x6(bw+25)
UHLPD 3x8(130)
5/25/13
Snatch up to heavy single Hit 120, missed 120 a few times, then worked back up to 120 but missed it
C+J up to heavy single Worked up to 150 but missed the jerk twice. I was really tired at this point.
Klokov press 2x5(115)
RDF 2x15(15s)
Incline RDF 2x10(15s)
Hammer curls 3x12(25s)
5/27/13
Snatch 5x1(110)
Clean 3x1(135)
Deadlift 3x3(135, 185, 225), 275 (all from 3" deficit), 335, 315
Squat 2x3(135, 185), 225, 275(miss), 270 (miss twice), 260, 265, 270 (miss)
Bench 2x5(155)
Pull ups 3x7(bw+25)
UHLPD 3x10(145)
Hammer curls 312(25s)
rear delt band work