Structure in Chaos

Training Training Logs
81

Push Day:

Front Squats: Barx5, 135x3x3, 155x3, 175x3, 195x3, 215x2, 235xF, 155x5
Strict Overhead Press: Barx5, 95x5, 115x5, 135x4, 135x4, Push Press 155x2, 115x6
DB Bench: 65x5, 75x5, 80x5
Full Clean and Jerk: Barx3, 111x3x1, 133x3x1, 153x3x1, 173x3x1
Lateral DB Raises: 25x6, 30x6x3, 20x8
Skullcrushers: 30x5, 40x5, 50x5, 50x8, 50x5, 50x3

I felt pretty strong today. I almost got the 235 FS, I got about halfway up and just didn’t have the fight in me. My presses felt pretty weak, I haven’t been overhead pressing as much as I should be.

I am going to switch up my training pretty soon, as I have been doing push/pull for almost a year now. I am still progressing, but the addition of cleans and snatches to my program make my current schedule a little hazy and I would like to have a clear and defined day for the O lifts.

82

Olympic Day:

Warmed up with PVC Pipe rotations and multiple positions with just the bar

Snatch: Barx3, 29kgx3x1, 38kgx3x1, 50kgx3x1, 50kgx1 + 2 OHSquat, 50kgx1 + 3 OHSquat
Full Clean: 50kgx3, 50kgx3, 50kgx3
Clean and Press: 50kgx1, 50kgx1, 50kgx1
DB Row: 60x8, 60x8

I went in just to do some work. This was my first time doing snatches and I was kind of afraid to get under the bar. I definitely have more in me than 50 kgs, however, and will try to go for 60 next time. My cleans felt pretty solid and I was really catching them in the perfect position behind my delts.

My legs were really sore from yesterday but felt fine after some warming up.

83

Hey man, you and I are the same height. I have been looking for another log with a dude my height. I’ll be following.

84

@Stefan, good to hear! Good luck in your lifting.

Pull Day:

Deadlifts: Barx5, 135x5, 225x5, 275x3, 335x3, 365x1 (PR), 365xF, 315x1, 315x1
Power Clean: 135x3, 185x3, 205x1+1F, 205x1, 205xF, 135x6
Pendlay Rows: 135x5, 175x4, 175x4, 135x8
Pullups with Twisting Handles: BWx4, BWx4, BWx4, BWx3
Thick Barbell Curls: 25x5, 75x8, 95x3, 95x3, 75x6, 45x8
Overhand Thick BB Curl: 45x5, 25x5
Overhand BB Curl: Barx5
Farmers Walks: 80x6x30s

Worked out with my brother. I couldn’t get a second rep of 365 on the deadlift and got frustrated. However, I was determined to pull some more, so I deadlifted 315 double overhand. The power cleans were pretty tough, and I failed a bunch of times. I was scared to do the second pull and get under it.

85

Olympic Lifting Day:

Snatches: Barx3, 65x3x1, 85x3x1, 115x4x1, 135xF, 135xF, 85x3x1
Full Clean: 85x3x1, 135x3x1, 155x3x1, 175x3x1, 185x1, 205x1(PR)
Power Clean,FS+Jerk: 135x3, 135x2, 135x2

My lower back was still pretty sore from yesterday’s deadlifting, but I was able to lift pretty solidly. I did the hook grip for all lifts today, and it began to feel more comfortable. My 205lbs full clean was a grinder, but I got it. I have never front-squatted 225 lbs, so the fact that I could clean 205 leaves me pretty confident that my next front-squat session will leave me with a 225 lbs PR. I didn’t want to go too hard because I have to work tonight and tomorrow morning, but I wanted to do something.

86

Push Day:

High Bar Back Squats: Barx5, 135x5, 185x5, 225x5x1, 245x5x1, 135x5+3 Klokov Press
OHP: 135x4x4, 155x1
Single Arm DB Overhead Press: 55x5
Incline Bench: 120x10
Single Arm DB Incline Press: 60x5, 60x5, 65x4
Lateral DB Raise: 25x6, 25x6, 25x6, 20x8
Close Grip Bench: 95x9, 145x5, 165x3, 185x2, 185x2, 185x2+1Spot, 95x15

I felt pretty good today. I am surprised at my high bar back squat numbers. Although I did lots of sets of singles, I got great volume in.

87

Oly Day:

Warm up with PVC shoulder dislocations, practicing the different positions for the snatch with an empty bar and bodyweight backsquats.

SN: Barx3, Barx3, 29kgx3, 29kgx3, 38kgx3x1, 50kgx2x1
C&J: 50kgx3, 50kgx3, 59kgx2x2, 70kgx2x2, 79kgx2x1, 82.5x2x1, 90kgx1, 90kgx1(NO JERK)
Hi Bar BS: 135x8

I got distracted today because another lifter came over and struck up conversation about Olympic Lifting and asked for some critiquing on his form. He then worked in with me. I couldn’t focus very well and ended up wasting a lot of time. My knees feel slightly achy after today’s workout.

My snatches were pretty rough, and I wasn’t getting deep in the hole. My body kept wanting to power snatch the weight and not drop down. Due to this I decided to abandon them early. On my last snatch I almost lost the weight behind me.

Also, my knees are kind of achy deep in the joint after this session. I could feel my knees yelling at me when dropping down for the cleans. Not my best lifting session, although I am still happy I went.

88

BEGIN CREATINE

Pull Day

Deadlift: 135x4, 135x4, 225x4, 275x4, 315x4x1, 335x1, 355xF, 315x4x1, 135x1
Snatch Grip Deadlift: 225x2x1
Deadlift, Deadlift, Powerclean: 135x1, 135x1, 135x1
Clean Pull: 185x1, 185x1, 135x1, 135x1
Pendlay Rows: 135x5, 135x5, 155x5, 175x3, 175x3, 175x3, 135x5
Pullups: BWx3, BWx3, BWx3, BWx3, BWx2
Chinups: BWx3, BWx3, BWx3, BWx3, BWx2, BWx3
DB Curls: 25x8, 25x8, 25x8

I was mentally stimulated today. I got in the gym and was ready to rip the weights apart…however, my body did not feel the same. My double overhand grip began to fail on the 275 deadlift and I had to switch to mixed grip. Also, I failed on 355, but I didn’t want to grind it out, I may have had it in me if I really pushed myself. I stretched thoroughly afterwards in the yoga room and then did some bar snatches to finish off my workout. 2 steaks, collard greens and red beans and rice for dinner.

89

Olympic Lifting Day:

Snatches: Barx3, Barx3, 65lbsx3, 65lbsx3, 85lbsx1, 85lbsx1, 50kgx1, 50kgx1, 54kgx1 (PR)
Clean+Jerk: 50kgx3, 50kgx3, 58kgx1, 70kgx1, 70kgx1, 78kgx1, 86kgx1, 86kgx1, 90kgx1, 98kgx1/F (PR Clean, Failed Jerk)
FS: 135x3, 185x3, 205x1, 205x1, 225x1

I felt pretty good today. My knees didn’t feel uncomfortable at all during my workout. I did make sure to do the patellar stretches that Kevin Cornell recommends. I did these stretches before and after. My warmup consisted of lots of bodyweight squats, hip-prayer positioning and bar work.

My left calf feels slightly uncomfortable. I feel like it may have to do with stomping the platform during my jerks.

90

Some snatch warmups.
This is just the bar plus 10lbs bumpers on either side. 28 kgs total

91

Clean and Jerk 78kg

These videos are from my last Olympic lifting day.

92

Push Day:

High Bar Squat: Barx5, 135x4, 135x4, 135x4, 185x5, 225x3, 225x2, 225x2, 225x1, 245x1, 265xF
Bottom Up Squats: 225xF, 225xF, 135x5
OHP: Barx5, 95x5, 135x3, 135x4, 135x4
Push Press: 155x1, 155x2, 155x2, 155x1
DB Bench: 65x5, 75x5, 85x5, 90x5, 95x4
EZ Bar Skullcrusher: 60x5, 60x5, 60x5, 60x5
DB Lateral Raise: 20x3x8, 25x5
Rotator Cuff work with 15 and 10lbs DB
Captain Chair Leg Crunches: BWx25

93

Olympic Lifting Day:

Snatch: Barx3, 28kgx3x1, 36kgx3x1, 50kgx3x1, 54kgx3x1
Clean and Jerk: 54kgx2x1, 72kgx2x1, 60kgx2x1, 68kgx2x1, 76kgx2x1, 90kgx1, 90kgxF, 90kgx1, 90kgx1
Clean: 60kgx1+5 Jerk, 60kgx1+Jerk, 60kgx2, 60kgx1+Jerk

I felt good today. All of my knee achiness/discomfort is gone. My calf still gives me slight discomfort but no real pain.

I caught my second 90kg Clean and Jerk forward and had to dump the bar. This pissed me off and I came back about 20 seconds later and smashed it. I am getting much more confident in my jerks and am really stepping through. The first 90kg C&J was beautiful and my jerk was lightning fast. My last C&J, however, was ugly as all hell. The jerk portion I caught with bent elbows and had to continue to press out the bar to lock it out overhead. I didn’t feel like doing front squats at the end of my workout because I am lazy, so I just did a high intensity, low-rest finisher of 60kg clean and jerk complexes. All in all I got some good volume but I should not be so sore that I can’t do Pull tomorrow.

94

Pull Day:

Lots of warmups with the bar. Sitting in a front squat position all the way in the hole with the bar racked. A lot of bodyweight squats. I also did varying pulls from the ground with the bar. From the ground to the shins, from the ground to the knee, from the knee to the hip. Then finally I did some snatches with just the bar.

Bodyweight Squats: BWx8, BWx8
Deadlift: 135x3, 135x3, 225x4, 225x1, 275x1, 275x1, 315x1, 345x1, 345x1
Snatch Grip Deadlift: 225x1, 225x1, 225x1
Deadlift: 275x1, 275x1
DB Rows: 60x5, 70x5, 80x5, 90x5, 100x5 (PR)
Lat Pulldown: #10x5, #13x3, #13x3, #14x3, #15x2, #16x1
Hang Clean (Full): Barx3, 95x3, 95x3, 135x2, 135x2, 135x1
EZ Bar Curl: Barx5, 45x5, 65x5, 85x5, 105x2, 115x1 (PR), 115x1, 115x1
Overhand EZ Bar Curl: 65x12
Incline Situps (As fast as possible): BWx12, BWx12
Bodyweight Hang on Pullup Bar: 40 seconds

I felt strong, energetic, and driven today. I had to pull myself out of the gym. I had some coffee at about noon and then a cup of green tea before I left for the gym (5pm). I believe this mixed with the creatine gave me so much energy. My deadlift numbers are not as high as I think they should be, but I am still happy. I haven’t gone a deadlifting session without pulling at least 315 lbs in about 3 months. This is a nice statistic to have. Also, I am reaching PRs in almost all areas of my workouts.

I am very happy with my training thus far, and I believe I am on my way to getting MUCH MUCH STRONGER. What used to be hard for me 6 months ago I do with ease now. 315 lbs used to be a true 1 rep max. Now it is more like 90% max. Pressing 155 lbs over my head used to be something that I only did when I was really pumped up. I have CLEAN AND JERKED 198 lbs the past 2 sessions.

I haven’t had a nicotine product in about 2-3 weeks. After doing the heavy EZ Bar curls I felt my heart, it was beating pretty slowly. I was sweating pretty profusely in the beginning of my workout but my body eventually adapted.

95

Olympic Lifting:

Bar work, some light stretching

Snatches: Barx3, Barx3, 65x3x1, 85x3x1, 95x3x1, 115x1, 115xF, 115x1, 115x1, 95x2, 95x2
Clean and Jerk: 95x2, 135x3x1, 155x2x1, 175x2x1, 185x2x1, 205x1 (PR ~93kg)
Hang Clean + FS: 135x5, 135x5, 155x1, 175x1

My abs are still sore from doing situps the other day. I was tired going in but I eventually snapped out of it and set a 5lbs PR for the C&J.

I was really focusing on starting my pulls on my heels and not my toes. I feel like this made a big difference. The fail on the 115 lbs Snatch was infront, I think partly because there was a pretty attractive woman infront of me on the leg press. I was having a little trouble concentrating.

96

Push Day:

HiBar Squat: Barx5, Barx5, 135x5, 185x3, 225x2, 245x1, 265xF
Bottom Up HiBar Squat: 225xF, 135x5
OHP: 95x5, 115x5, 135x5, 145x2, 95x5
Close Grip Bench: 135x5, 155x5, 175x3, 195x2, 215x1, 225x1, 135x5
Lateral DB Raise: 20x8, 25x8, 25x8

97

Oly Day:

Practiced the Pendlay steps for snatch wth just the bar.

Snatch (lbs): 65x1, 65x1, 65x1, 65x2x1, 85x1, 85xF,
Overhead Squat: 85x3
Snatch: 85x1, 85x1, 85x1, 85x1, 95x1, 95x1, 95x1, 105x1
C&J (lbs): 105x1, 105x1, 135x1, 135x1, 155x1, 155x1, 175x1, 195x1, 205x1, 215x1+Failed Jerk
FS: 135x3, 185x2, 205x1, 205x1, 225x1, 225xF
Bottom-up FS: 135x2
Snatch: 65x1, 65x1

I don’t know why, but my snatch was all messed up and I kept landing on my toes. I felt wobbly in the bottom and actually crumpled underneath a measly 85 lbs snatch. This PISSED me off! I wanted to try and PR in the snatch today, but it just wasn’t gonna happen. Also, I kept slamming my pelvic bone during the snatch. I went to go try and go back up the ladder for snatch at the end of my workout but I smashed my pelvic bone so hard that I was literally afraid I might touch the same spot with the bar. I’m disappointed with this workout. I know I got good work in, but I am pissed off with the results. I WANT HIGHER NUMBERS.

Time for good sleep, lots of eating, and some rest. I’m setting a PR snatch next time I lift.

98

Pull:

Deadlift: Barx5, 135x5, 185x5, 225x3, 275x2, 315x1, 315x1, 335x1, 225x5
Pendlay Rows: 135x6, 155x5, 175x3, 195x2, 195x2, 195x2, 215x1, 135x4, 135x4
Lat Pulldowns: #9x5
Pullups: BWx3, BWx3, BWx3, BWx3, BWx3, BWx5x1
DB Curls: 25x5, 35x5, 40x3, 40x3, 40x2
Overhead Squat Holds: 70x3, 80x2

I have worked out the past 2 days in a row so I really wanted to go easy. I didn’t do a lot of volume for this reason. For the “Full Snatch Holds” I would grab an EZ bar and then press it overhead. I would then sit down and allow my body to sink into the hole and try to keep my torso upright with a tight back and solid posture. I would hold this position for about 8-10 seconds. This is more or less to try and get stability down in the hole for Snatches.

99

Olympic Lifting Day:

Warmup with various bar work, Pendlay steps, etc.

Snatches: 65x3x1, 85x5x1, 105x2x1, 115x1, 125x1 (PR), 135x2x1 (PR #2), 105x2x2
Clean and Jerk: 105x2x1, 135x2x1, 155x2x1, 185x2x1, 205x2x1
Front Squats: 135x1 3 Jerk, 135x8
Clean Pull: 225x3, 225x3
Front Squats: 135x8

I promised myself that I would set a Snatch PR in my next Oly Day, and I succeeded. My early Snatches were all out front, and I kept falling on my toes. However, once I got to ~115 I started catching them far enough back. I am happy with todays lifting session. My cleans were a little weak, and for 205 I got pinned at the bottom, literally my whole torso went limp, but I was still able to recover and stand up with the weight and jerk it.

I am notably getting stronger.

Current PRs:

Snatch: 61.2 kg (135 lbs)
Clean: 97.5 kg (215 lbs)
Clean and Jerk: 93 kg (205 lbs)
Front Squat: 102kg (225 lbS)
Back Squat: 265 lbs
Deadlift: 365 lbs

100

Push:

Front Squats: 135x5, 185x3, 205x3, 225x1, 225x1,225x1, 245xF
Front Squats from Bottom: 135x3
OHP: 135x5, 155x2, 135x4, 135x5
Incline BB Press: 135x5, 155x5, 175x3, 185x2, 195x1, 135x10, 135x3
Lateral DB Raise: 20x5, 25x5, 25x5
Seated Lateral DB Raise: 20x8, 20x8
Tricep Pushdown: #4x8, #4x6, #5x6, #5x6, #4x5
Hanging Leg Lifts: BWx5
Snatch Bottom Holds: 60x3, 60x3, 80x3, 80x2, 80x1

This is the most volume I have done with 225 for Front Squats. For my seated Lateral DB raise I had a slight lean forward in order to hit my medial and rear delts a little heavier.