Structure in Chaos

Training Training Logs
101

Olympic Lifting:

Warm up: Bar work, pendlay positions, bar snatches
Snatches(lbs): Barx5, 65x3x1, 65x2, 85x3x1, 95x1, 105x1, 115x1, 115xF, 115x2x1, 125x1, 135x1, 135xF, 135x1, 135xF, 115x2x1, 95x1
Clean and Jerk: 95x1, 95x1, 135x3x1, 155x2x1, 175x1, 185x1, 205x1, 215x1/F, 215xF, 135x3x1
Clean/PushPress/BackSquat/Behind Neck Press: 135x1/1/3/1, 135x1/1/3/1
Clean/FS: 135x1/2, 135x1/1, 185x1/1, 185x1/1

Snatches felt good, but I couldn’t keep my back tight for the Cleans. Good workout regardless. I was really getting underneath my Snatches quickly and didn’t have a problem with them infront. The failed snatches were mostly me not being ready to get under, so they ended up more like Snatch Pulls.

Also, for the C&J fail, my hand slipped out from the bar during the clean. I cleaned it ok but was not confident enough in my abilities to jerk with one hand off the bar. The next time I came back I couldn’t clean the weight.

102

Pull:
Deadlift: worked up to 365x1, then backed off and did some singles with 315 (I believe I did 5 total lifts with 315).
Pendlay Row: Up to some singles with 195, then backed off and did some more with 175
Pullup Isometric Holds: 10 seconds at a time
EZ Bar Curls: Up to doubles with 100
Reverse Curls: 60x8
DB Suitcase Holds: In one hand and then in both hands, 90 lbs
DB Curl: 35x5

Oly Day:

My normal gym was closed due to being New Years Day, so I had to go to a gym without bumper plates. Due to this I had to take it relatively easy since I couldn’t afford to dump the bar if I missed a lift.

Snatches: Barx3, 65x4x1, 85x3x1, 95x3x1, 105x3x1, 115x3x1, 125x1, 115x4x1
Snatch Pull: 115x3
Hack Squat Machine: 180x1, 180x3, 180x2, 180x1, 90x8
Snatch Hole Holds: 50x20s, 50x20s

I couldn’t hog the space and bar to do clean and jerks due to the business of the gym. Once my snatches were done I gave it to a guy who wanted to use the bar for benching. My snatches felt alright, and I realized that I am actually more comfortable snatching heavier weights than light weights. Sometimes I feel as if I exert too much force on a light bar and almost lose it behind me, whereas when the weights get heavier I catch it right where I need it and don’t really worry about losing it behind me as much. Another possible explanation of this could be that I am more afraid of missing a heavy lift behind than infront, so I am more precise in the catch than with light weights.

103

Push:

HiBar Squats: Barx5, 135x5, 185x3, 245x1, 265x1 (PR), 225x1, 225x1, 225x2, 225x1, 135x8
Push Press: 115x5, 135x5, 155x4, 165x1, 175x1
OHP: 135x6 + 2 Push Press
Incline Bench: Barx3, 135x5, 155x5, 175x3, 195x1, 205x1, 215x1 (PR), 155x8
Neutral Grip Bar Skullcrushers: Barx8, 45x8, 55x8, 55x5+3 Pullover
Neutral Grip Bar OHP: 55x5
Rope Pulldowns: 4x8, 5x8, 6x8, 8x5
Lateral DB Raise: 20x8, 25x5
Alternating DB Raise: 30x5
Seated Lateral DB Raise: 17.5x8, 17.5x8
Snatch Overhead Hold: Barx15s, Barx15s
Hanging Leg Raise: BWx5, BWx5
Hanging Toe Touch: BWx3, BWx2

Didn’t get a lot of sleep last night but set 2 PRs. I have never High Bar Back Squatted 265, and I have never Incline Benched 215. Both of these reps were grinders, and my back came off the bench for the incline, but I got both of them and then did a drop set. This is a good solid workout and I am glad to see that I am still making progress (especially after Snatching yesterday).

104

Olympic Day:
(All weights are in lbs)
No Hook Grip Snatch: Barx3x1, 65x3, 85x3, 95x1, 105x1, 115x1, 125x1, 135x1, 145xF, 145xF, 145x3x1 (PR), 135x5x1
No Hook Grip C&J: 135x3x1, 155x1, 165x1, 175x1, 185x1, 195x1, 205x1, 215xF, 215x1 (PR), 205x4x1, 205xF
NHG Clean: 135x3+1 Jerk
NHG Clean Pull (Pause at Ankles, Knees) + Hang Power Clean + Hang Full Clean: 135x1
NHG Clean Pull (Pause at Ankles, Knees) + Hang Full Clean: 135x1, 155x1, 155x1

Felt good, had a venti coffee beforehand and have been eating pretty well. I decided to go no hook grip to give my thumbs some time to heal from all of the hook grip (I was gripping my full finger before instead of just the nail and have caused some stress to the thumb joint).

I hit 2 PRs today. 145 lbs snatch and a 215 clean and jerk.

After hitting my 145 lbs snatch (I failed the first two times because I was scared to go under and just ended up doing a snatch pull), I did it again 2 more times. I am capable of doing 155, I know this, but I didn’t want to push my luck today. The 215 C&J I have been trying for several sessions now…I am happy to finally hit it. Now time to go for 225 :slight_smile:

105

Pull:

Warmup: Pendlay steps with bar, light stretching, snatches with bar.
Deadlifts: 135x5, 225x3, 275x1, 315x1, 335x4x1, 355x1, 315x5x1
Hang Power Clean: 135x3, 135x3, 135x3, 135x3, 185x1, 185x1, 205x1, 135x3
Pullups: BWx2x4, BWx3, BWx3x2, BWx10x1, BWx2, BWx1 (30 Total)
DB Rows: 60x5, 70x5, 80x5, 90x5, 100x3, 100x2
Thin EZ Bar Curl: +20x5, +40x5, +60x5, +80x4, +90x2, +100x1, +90x1, +90x2
Unilateral DB Hold: 100x27s
2 Handed DB Deadlift+Holds: 100x20s, 100x20s
EZ Bar Suitcase Hold: 90x20s, 90x20s

Cool down: Thorough stretching, hips, back, biceps, chest, triceps, and hamstrings.

Had some coffee before my workout which really perked me up. This is probably the most volume I have ever done for the deadlifts. I did 11 total deadlifts at 315 lbs or more. My left calf feels alright, although I feel twinges every once in a while. I also felt a slight tightness in my upper-left thigh near my hip flexor, but nothing really worrisome.

106

Olympic Day:

Warmup: Snatches with the bar, shoulder dislocations, foam rolling of hips, Pendlay steps

Snatches: 65x3, 65x3, 85x3x1, 95x3x1, 105x2x1, 115xF, 115x2x1, 125x1, 135x2x1, 145xF, 145xF, 145x1, 155x1(PR), 155x1, 135x1, 135x1
Clean & Jerk: 135x3x1, 155x1, 175x2x1, 185x2x1, 195x1, 205xF, 205x1, 215xF, 215x1, 185x1, 185xF, 185xF
Front Squat: 135x5, 185x3, 225x1, 225x1, 135x8

Felt pretty good. I reverted back to doing the hook grip for all lifts.

Hit a personal record for the Snatch. Matched my PR Clean and Jerk from last time.

Videos of my lifts coming soon

107

Oly day:

I had only about 45 minutes to lift so I decided to do some snatching

Snatches: 45x3, 65x3x2, 85x2x2, 95x2, 95x1, 115x2x1, 125x2x1, 135x3x1, 145x2x1, 145xF, 145x1

I was really trying to “jump” under the bar so my feet struck the ground at the same time as the bar was received

108

Push:

HiBar Back Squat: Barx3, 135x5, 185x5, 225x2, 245x1, 265x1, 265x1, 245x1, 225x5x1, 245x1
DB OHP: 45x5, 55x5, 60x3, 65x2, 70x1, 50x5
BB OHP: 115x4, 115x5, 135x3, 145x1, 115x5, 115x5
DB Incline Bench: 60x5, 60x6, 60x5
Lateral Raise: 25x5, 20x5, 15x8, 15x8
Lateral Raise (Alternating Hands): 15x12
Cheating Single Arm Lateral Raise: 30x3
Rear Angled Lateral Raise: 15x5

109

1/19/13 Olympic Day:
Snatch: Worked up to Snatch of 135 lbs
Clean and Jerk: I got up to 175 lbs Clean and Jerk.

I had gotten sick this past week and was eating less than usual. I was really weak and uncoordinated and was struggling with weights I would normally make. I failed a 175 clean and jerk. I decided enough was enough and cut my workout short.

1/20/13 Olympic Day (Again):

Snatch: Worked up to 145lbs. I snatched 145 3 times total. Then I backed down and did some doubles with 95.
Clean and Jerk: 95x1, 95x1, 135x1, 155x1, 175x1, 185x1, 195x1, 205x1, 215x1/F, 215x1, 185x1, 185x1, 185x1+1Jerk
Front Squat: 135x3, 185x1, 205x1, 225x1, 225x1, 185x2, 185x2, 135x4

I was upset with the previous day’s results so I decided I wanted to do another Olympic day to redeem myself. I missed my first snatch behind, which wasn’t as scary as I thought it would be. I am going to eat my ass off to try and recover from this training.

I worked alot on making sure I didn’t smash my pubic bone (which I have been doing recently). I noticed these 3 mental cues really help:

  1. Back tight
  2. Shoulders back
  3. Weight on heels

On top of those, I made sure to try and hit the right spot (hip crease) every snatch. I pictured where the bar needed to hit and really focused on getting the bar to that spot. Unfortunately, I feel as if my snatch sort of suffered, but it is worth it to learn better technique.

110

Pull:

Deadlift: 135x3, 225x5, 275x1, 315x1, 365x1, 385xF, 365xF, 315x5x1
Hang Power Clean: 135x2
Clean: 135x1
Power Clean: 185x1, 185x1, 205x1, 215x1 (PR), 185x1, 185x1, 135x3, 135x3, 135x3
Pullups: BWx7x3, BWx4x1(Rest-pause)
EZ Bar Curl: Barx5, 45x5, 75x5, 95x5, 105x2, 75x5, 75x3
Hang Snatch Pull+Hang Power Snatch: Barx2+1, 65x2+1, 85x4x2+1

I wanted to set a PR for the deadlift. Deadlifting 365 wasn’t so tough but I couldn’t budge 385. I did set a 10 lbs Power Clean PR, however. I am pretty happy with that. I will probably Oly lift tomorrow.

111

Olympic Day:

Warm up: Lots of bar work, pressing bar in bottom position, bodyweight squats, front squats with bar, foam rolling hips, thighs, and lower back. Also position work.
Snatches: Barx3, 65x1, 85x1, 95x1, 115x1, 125x1, 135x1, 145xF, 145x1, 145x1, 155xF, 155x1, 165xPull only
(3 min break talking to friend)
Snatches: 135x4x1, 155x1, 165xF, 165x1 (PR)
Clean and Jerk: 135x1, 155x1, 175x1, 195x1, 205x1, 215x1(Pressout), 215x1, 225x1(PR), 205xF, 205x3x1

I was really determined to make these PRs today. I almost gave up after being too scared to get underneath 165 in the Snatch the first time. However, after a short break from the bar talking to a friend, I came back to 135 and was really snapping the bar up above me. I felt explosive as hell. I worked my way back up and BOOM, 165. I was having a small problem leaving the bar infront today, a lot of the lifts working up the first time were caught on my toes and not my heels. My lower back was still sore from deadlifts the previous pull day so that may have had something to do with it.

For the cleans, I was taking pretty long breaks between reps due to a dying Ipod and A Dark Knight soundtrack being played at the time. I didn’t want to change the songs because the Ipod was almost dead but didn’t want to do a rep with a slow moving song. I SMOKED the 225 jerk, although the clean was a little bit of a grinder. Regardless, 2 PRs today…I feel great.

112

Push Day:

Back Squats: BWx8, Barx5, 135x3, 185x3, 225x1, 275x1 (PR), 225x2x1, 245x1, 265x1, 225x2, 225x6x1
OHP: 135x4, 155xF, 155xPush Press, 135x3, 95x8, 95x8, 95x8
Close Grip Bench: Barx5, 135x5, 185x3, 205x1, 225x1, 135x12
Single Arm DB Lateral Raises: 25x8, 25x8, 30x5+3 Cheat Reps
Cleans: 135x3, 185x1, 185x1, 205x1, 225xF, 185x1
Clean and Jerk: 135x2x1+3 Jerk, 135x1

I had lots of energy today. I drank a large cup of coffee this morning around 11am. I didn’t train until 8pm but I ate a lot of sweets directly before and also had half of a Starbucks Iced Mocha Frappucino.

I am happy, I hit a PR on the back squat (which is ATG High Bar). I have class tomorrow morning at 8am so I am going to try to get lots of sleep tonight, although that may be challenging due to my roommates.

113

01/30/13
Oly Day:

In Kilograms
Snatch: Barx3x1, 26x1, 30x1, 52x1, 56x1, 60x1, 62xF, 62x1, 66x1, 70x1, 72x1, 72xF, 72x1, 76xF, 76xF
Clean And Jerk: worked up to a 99.5x1

In Pounds
Front Squats: 135x8, 185x3

114

Pull:

Deadlifts: Barx3, 135x3, 185x3, 225x3, 275x3, 315x1, 315x1, 345x1, 375xF, 375xF, 315x1, 315x1, 335x1, 355xF, 315x1, 315x1, 315x1
Power Clean: 135x1, 135x1, 135x1, 185x1, 185x1, 205x1, 215xPull Only
Lat Pulldown: #10x10, #12x10, #12x10
Alternating DB Curls: 20x20, 25x10

I felt pretty strong, and worked up to my first 315 deadlift with double overhand hook grip. I almost got 375, but I couldn’t get the bar past my ankles. I lifted the bar about 4 inches off the ground and couldn’t get any more. I did not get a lot of sleep last night (around 6 hours) and also worked out yesterday.

I did not have a lot of energy after the deadlifts, and didn’t have the motivation to go heavy. So instead, I did some more volume instead.

I am taking tomorrow off and will get back to Oly lifts Saturday Morning.

115

Oly Day:

Bar work, drop snatches, front squats, pendlay steps. External rotations and some light stretching.

Snatches: Barx3, 65x3x1, 85x3x1, 95x1, 105x1, 115x1, 125x1, 135x1, 145x1, 155x1, 165x1, 175xF, 175x1 (PR)
Snatches: 115x3, 115x3, 115xF(power snatch, too gassed to go under)
Clean and Jerk: 115x1, 115x1, 135x1, 155x1, 175x1, 185x1, 205x1, 225xF, 225xF, 225xF, 225x1, 235xF, 185x1
Clean Pull, Hang Clean, Overhead Hold: 185x3x1,1,30s
Front Squats: 185x5, 185x2+F, 135x8

I was driven today. I had to do the 225 clean 3 times before I finally hit it. I missed the jerk in front, I caught the bar too far forward and didn’t complete the clean, then I missed the jerk behind. After missing the jerk behind I was pissed…there is no reason to miss a locked out jerk behind. The next time I was literally shaking from enthusiasm. I ripped that bar off the ground and drove the bar overhead.

1 PR today, and a lot of volume. I feel that this workout was really productive.

116

Push Day:

Stretching bodyweight squats,
Back Squats: Barx3, 135x3, 185x3, 225x3, 265x1, 285x1, 295xF, 225x1, 255x1, 255x1, 225x1, 225x1, 225x2+F
OHP: 95x5, 115x5, 135x5
Push Press: 155x2, 155x2, 165x1, 165x1, 135x3
Incline Bench: Barx12, 135x5, 155x5, 175x3, 195x1, 205x1, 215xF, 155x8, 135x3
Dips: BWx8, BWx8, BWx8, BWx10
DB Lateral Raises: 22.5x8, 25x8, 28.5x5, 15x8
Snatches: Barx3, 65x1, 65x3, 85x3, 95x1, 95x1, 95x1, 95x1+5 Overhead Squats

I drank a lot last night but got about 8 hours of sleep. I woke up this morning and ate 5 pieces of bacon, 3 eggs, and an orange. I then had a venti coffee from Starbucks and went to class. Directly after class I went to the gym, I didn’t want to lay around and focus on my hangover. My lifts were all pretty much down, but I set a PR for the squat!

117

Oly Drills:

I worked on some drills. I did drop snatches, shrug snatches, and some triples with 65 lbs. My main goal was to be active, burn some calories, and work on snatch form. I think I accomplished this. I did these drills for about an hour and a half.

I saw another Oly Lifter at the gym who gave me some pointers on my form, and helped me with the drills.

Unfortunately, my left shoulder has been bugging me. I have some slight pain when I internally rotate my left shoulder and bring it close to parallel. I think this is from the lateral raises I did yesterday, but it may have something to do with the bench pressing as well. Regardless, I am going to take time off until my shoulder feels 100% again. I do not want a rotator cuff injury and I don’t want any nagging issues.

118

Oly Lifting:

Warm up with bar, bodyweight squats, shrug/drop snatches

Snatch: Bar, 65x2x1, 95x2x1, 115x1, 125x1, 135x1, 145x1, 145x1, 155x1, 155xF, 155xF, 155xF, 155x1, 165xF, 135x1, 135xF, 135xF, 135xF, 135x1
C&J: 135x1, 155x1, 175x1, 185x1, 195xF, 195x1, 205x1, 215x1, 225x3xF, 185x2x1

I felt like crud this morning when I woke up. I dragged myself into the gym and drank a bunch of coffee. I felt mentally focused, but my body was not doing what I wanted it to. When I dropped back down to Snatching 135 I kept missing behind, and then I started catching infront. This was a frustrating workout, because I feel like I left a lot on the platform. When I started attempting 225 for the Clean and Jerk my form felt really sloppy, and on one clean I caught the bar and my elbow touched my knee. This scared me because I have heard stories of olympic lifters breaking bones in their forearms and wrists from doing this. I decided I did not want to risk getting injured due to my stubborness and sloppy form.

I am capable of better…but oh well, not every training session is going to be perfect. Depending on my sleep tonight, and how my body feels, I may come in and do my Pull day tomorrow.

INJURY WATCH:
My upper left thigh, near my groin, is bruised dark purple from when I did my last workout and just did Oly drills. The problem is, I kept dropping the bar from overhead to my hips, but letting the bar crash on my thigh to pad the fall. This developed a pretty gross looking bruise on my thigh which felt tight during today’s workout. I think this is just from inflammation due to the bruise but I want to be wary of this.

Also, both calves are uncomfortable right now. Not in pain, but they feel like they are beginning to develop some slight tendonitis.

Lastly, my left shoulder was bothering me this past week. It felt almost as if a rotator cuff issue, and I had discomfort whenever I internally rotated my shoulder and raised my elbow above parallel. However, today it felt fine and cannot replicate the discomfort. I believe that this issue is resolved, but I feel it is smart to log this anyways.

119

Pull Day:

Warm up: Bar squats, pulls, deadlifts, presses, overhead squats, cleans

Deadlift: Barx3, 135x5, 185x3, 225x3, 275x3, 315x1, 365x1, 385xF, 315x1, 335x1, 345xF, 335x1, 315x5
Barbell Rows: 135x8, 155x5, 185x3, 205x2, 215x1, 225x2x1, 135x2x8
Pullups: 7x3, 4x1
EZ Bar Curls: 60x5, 70x5, 80x5, 90x5, 100x2, 110x1/C, 110x1/C, 100x1, 80x3, 60x8
Single Shoulder DB Carry: 90x3x45s per side

This workout only took about an hour and ten minutes. I felt pretty good but didn’t want to spend too much time in the gym due to time constraints. My calves were bothering me some, I realized this happens after I have been sitting down and resting my butt on my calves. It is not unbearable but a slight pain. Also, my weightlifting shoes bother my left foot, the straps do not meet the correct part of my foot and end up rubbing against my pinky toe joint. This is really uncomfortable.

All of my 315 lbs deadlifts were double overhanded with a hook grip. 315 is now pretty easy for me.

120

Olympic Lifting:

I took close to a week off to let my calves heal. I have also been busy with school and work.

Snatch: 95x3x1, 105x1, 115xF, 115x1, 125x1, 135xF, 135x1, 145x1, 155x3x1/Powers, 135x3x1
Clean and Jerk: 135x1, 155x2x1, 175x2x1

I only ate about 1,250 calories yesterday, and all of it was garbage. I worked last night where I was stressed the whole time. I was underfed, overstressed, and coming off of an injury for this workout. This shows in my numbers. To top it off, my music was only coming into one ear due to broken headphones, which frustrated me further.

Once I got to 155 on the snatch, I got scared to go under the bar and receive it correctly. I kept whimping out and catching the bar in the power position. I lowered the weight back down to 135 and got the same result. I was also extending too early and smashing my pelvic bone. I now have a lump there from hitting it.

This fear transferred over to the cleans and I started catching them in the power position as well. I felt a pull in my left quad and called it a day. I don’t know if the pull is an actual slight tear, or if it was just from bumping the bar off of my thigh. I don’t want injuries, and this workout seemed like it was going nowhere. I will eat a lot, eat some fresh fruit and vegetables, and try again soon.