8/7 (214.8 this AM) STILL sore from Monday and Wednesday
Long Warmup
Sled Drag-3 plates for 280ft (I’m so out of shape it’s ridiculous)
Full Snatch up to 80kg for 4 singles
Full Clean and Jerk to 100kg for 3 singles
-just grooving the Oly lifts after hiatus; everything felt smooth and strong except I whacked myself in the throat with one of the cleans
Stones to 56" 240 for a couple sets then 330 for a few sets then 240 to 70ish inchesx1 then missed two. Also bashed my face up pretty good on the stone.
Single Leg Rev Hyper 2x10
Chocolate milk, ice cream sandwich, Surge and french toast for PWO; it’s bloody hot in Denver today.
8/9
KB and Rotator Cuff Warm Up
Reverse Bench up to 225 for 2x5 (L shoulder was struggling a bit here)
Reverse Band OH Seated DB Press up to 90 x5+5 (100 wrecked my world)
Lat Pulldown Superset 3-4 sets?
Single Arm Standing Cable Row ss w/ Seated Cable Row 3xeach
Roman Chair 3x10 Ab Wheel 3x10
8/15 Highlands Ranch games
Braemar Stone: 28ft (I scratched on a 30+ footer; dammit!)
28lb for Distance: 47.27 ft (new PR but not great; 3rd place)
56lb for Distance: 22.7ft (3rd place) PR
Heavy Hammer: 57.26 ft (awful but big PR and my winds are getting better)
Weight over Bar 10…10… fucking 10 ft?
Sheaf: 20ft (3rd)
Caber: Threw a perfect 12 on qualifier and missed the 2nd caber; late pulls
Overall nothing special. The events that i’m bad in (Caber and stone specifically) I’m REALLY bad in and that’s killing me on points. Need to bring those up; all the olympic lifting will help with those. Feel surprisingly good so it’s back to the grind this week; straps with my snatches from now on.
8/16
Split Jerk up to 130kgx1 x1 then missed 140x1
-I’m jumping back a little; chalk it up to no recent split jerk work
Iso DB Bench up to 75s 10+10
Lat Pulldown/Plate Raise Superset x4
YWLT Raises 2 sets of 10 reps each movement
8/17
20mins of sledgehammer and sled drag (I am U-N-F-I-T)
Ab Wheel 3x12 w/ Lying Bird Dogs 3x12+12
8/18
Long Warmup
“Box” Jump x6 (height of curb is to my illiac crest; no measuring tape so no clue on real height)
Depth Jump 3x3
Kneeling Jump 3x3
Full Snatch up to 80kg for 3x3 (took about 5 sets to get there so call it 8 total?)
Pwr Snatch 60kgx3 70kgx3 80kgx3 80kgx3
F Sqt 5x5 185lbs
Single Leg Rev Hyper 2x10+10
Ab Wheel 2x12
Back Ext 2x12 w/45lb plate
8/19 RE Upper Day
A ton of upper back work and no pressing here; dips were my only pressing-type movement
8/21 (higher vols)
Short Warmup
Pwr Clean: triples to 90kg
Full Clean triples to 110kg
Clean Pull triples up to 150kg
Back squat: 5’s to 315lbs (1st back squat in a LOW time; awkward)
Back flexion/ext on 45 deg raise 3x12
-check out the vid on California Strength (Glenn Pendlay’s site); this took some time to find the right movement but it crushed my low back
8/23
KB swings and presses/half turkish getups/YWLT/Pull Ups warmup
Push Press (felt “off”) up to 90kg for 5x5
Split Jerk 100kg 3x1 then 60kgx3
Pull Ups 6x5
DB Row 90x10+10 110x10+10
I was in a total rush because of my work fantasy football draft (yeah I know). My back was stiff as hell and my legs have ZERO pop right now. That little back flex/ext move really did a great job of beating the shit out of my lower back (in a good way). This should be a fun little cycle for lower body.
8/25
Short Warmup and Bar Work
Full Snatch: triples up to 80kg then 6x3@80kg
Front Squat Sets up 5 up to 255x5 then down to 225 for 3x5
-255 has never felt so heavy
Snatch Pull 4x3 100kg
Single Leg Reverse Hyper 3x8+8
8/27-Bored so I snuck an extra session in
Pwr Clean to 90kg for some triples
Pwr Snatch to 60 kg for some triples
8/28
Long Warmup
Full Clean triples up to 90kg then 6x3@90kg
Pwr Clean and Jerk doubles up to 100kgx2
Stone Loading
8/29
Clean Pull up to 130x3 then 110 3x3
Back Squat up to 315x5 then 275x5 275x5 275x10
I sure hope this volume cycle is going to do some good because it’s absolutely beating the piss out of me. Maybe shouldn’t have done stones but F it. Strength feels ok but there’s no real speed. Everything weighs about 10-20kg lighter than usual and feels about 10-320kg heavier than usual.
8/30
Iso DB Press up to 135x2 150x0 150x0 (shockingly zero spring in my legs)
Machine Press/Pulldown Superset 4x10 each
Chest Supported Row 4x10 w/ 2 drop sets
Dips 4x15
Spread Eagle Situp 2x12
Ab Wheel 2x12
L shoulder not improving; might be about time to consult with one of those medical professional types. Not feeling AWFUL and not major worries but the very bottom of a press is fairly shitty; surprisingly dips aren’t bothering it so I may weigh those down a bit as a pressing movement til I get this sorted. Jerks and snatch catches surprisingly don’t bother it at all once sufficiently warmed up. Weird.
Quick mention on my mancrush for Biotest. 3 weeks ago I placed a small order that either got snatched by my neighbors or FedEx managed to lose between CO Springs and Denver. I talked to FedEx and filed a claim but hadn’t heard from them in two weeks. Biotest calls me today and tells me they’re going to ship replacement product to me ASAP. Nice to see a little love.
8/31-Recovery/Conditioning/Loosening up
33 mins alternating between sledgehammer swings (heavy and light hammer) with sled drags and KB snatches.
For whatever reason my legs, have been sore after rest days; Monday we did all upper and today my legs are tight and sore as hell. So I felt the need to work them out a bit in anticipation of a beating tomorrow. One more week of the 3’s and 5’s before I cut down to doubles and triples.
9/1
Full Snatch: triples up to 70kg then 6x3 at 70kg
-discovered that straps are saving my hands but they wreck my 2nd pull
Front Squat up to 255lbsx5 then 225 for 3x5 and 225x9
Snatch Pull 5’s up to 120kg then 3x3 @ 100kg
Ab Wheel 2x12
Cal Back Extension 3x12
You know it’s a bad sign when it’s 10pm and it already hurts to sit on the toilet. Tomorrow is really going to suck.
9/8
Too Short of a Warmup
Full Snatch 7x3 @ 70kg then 80kgx1 and 90kgx0x2
Front Squat up to 255 for 2x5 then 225x10
Quick day as I had to go look at a new place to live; nice small place and really close to a park. Just hope they don’t mind my shitty credit
9/11
Long Warmup w/5x3 Kneeling Jump and 4x3 Depth Jump
Full Clean up to 6x3@90kg
SSB Box Squat 5’s up to 365x5 then did 305x15
Box Snatch Pull 5’s up to 130kg for 2x5
Barbell Glute Bridge supersetted with Single Leg Reverse Hypers 3x10 each
Trying traction on my shoulder to help open some space and get some inflammation out of there. Doc thinks I tweaked my biceps tendon where it attaches behind the anterior delt; it makes sense since I felt it twinge right at the bottom of the reverse bench and it doesn’t bother me anywhere except the first few inches of a press. I’d expect pull ups and others pulls to really bother it but those feel fine; weird. Next three weeks thinking no full ROM pressing and everything will be off of pins or boards; just doing what doesn’t aggravate it and getting some treatment.
9/13
Standing Lockout up to 185 for 3x5
DB Row up to 150x6
Pull Ups 10x5 w/push up 5x20
Ab Wheel 3x12
Nothing about pressing feels good right now; no pressing for the next three weeks. Pushups didn’t seem to bother it too much so I guess it’s going to be a block of power Oly movements, squatting and lots of pushups and pulling for upper body.
9/19
Tested out bodyweight and lifting exercises; I found nothing that didn’t hurt like hell
30mins of alternating between heavy sled drag and 1 min of rower
So that whole pulled abdominal muscle thing is not healing very fast and hurts like hell. I’m getting checked out for a hernia tomorrow because it is SHARP. Apparently this time of year is about when I break down; last year it was the torn muscle in my ribcage. So it would appear that I’m doing cardio and dragging sled until this heals up.
This proves one thing: don’t ever play touch football. From now on it’ll be tackle football or rugby; touch is dangerous.