5/21
Full C+J from Blocks 70xsome 90x1 100x1 110x1 120x0 120x1(PR) 125x0 90x5 (clean only)
Front Squat to 120x5 then Back Squat 100x5 120x5 130x5
Waiter Walk (trying some things to get my shoulder improving) 20kg kettlebellx200ft each sidex2
Squats need work! Only 120x5 in the front and 130x5 in the back won’t cut it
5/22
Got a late start this morning; almost didn’t make it to gym! Went to see U2 last night; tailgated from 4-8 then got standing room 20 ft off the stage for the show. Got home around 1am and woke up at 6am wide awake. Forced myself back to sleep til 10. Poured some coffee down my throat and said “I’m just gonna do bar work and then push the Prowler”
Long Warmup
Full Snatch 50xcomplex 70x1 70x1 80x1 90x0 90x1 100x0 100x0 70x5 (Full snatch from below knee hang)
10min break
C+J 70xcomplex 90x2 90x1 110x1 120x1 120x1 125x0 (Failed Jerk) 90x5 (Full Clean/No Jerk)
Back to bed; sinus infection is wrecking me and right shoulder has been hurting ever since Monday
5/23
Long Warmup
Power Clean 60xcomplex 80x2 90x1 100x1 110x1 110x1 120x1 120x1 125x0 125x0 100x3
Back Squat 60x3 100x2 120x1 130x1 140x1 150x1 160x1 170x1 180x1 (grinder) 100x5 (WAAAAY too many reps! Need bigger jumps! The damn things just kept getting faster out of the hole.)
I didn’t expect the squat to go so well but I just kept getting sharper as it got heavier. Should have done power snatches too but I wanted to give my f’d up shoulder a day off. Full lifts and front squats tomorrow.
5/24
Snatch 50xcomplex 60x3 70x2 80x1 90x1 100x0 100x0 82x1 92x1 102x0 (pulling the shit out of the bar but I’m not getting to my heels; drop snatches should help)
C+J 80x3 100x1 110x1 120x1 120x1 130x0 (slight quad tweak)
Front Squat 60x3 80x2 100x1 120x1 130x1 140x1 150x1 130x2
Tweaked my quad a little bit on the 130 CJ miss so I cut that there. Also realizing that I seem to pull and lift better on our newer platform vs the older one. What a novel idea.
5/25 (Quick pwr snatch but nothing worth mentioning; also got treatment on back and shoulder)
5/26 Off
5/27 (Body REALLY starting to feel the training)
Snatch 60x3 70x1 70x1 80x1 85x1 90x0 90x1 92x1 92x1 95x0 95x0 (Hit or miss on getting to my heels)
C+J 60x3 80x2 100x1 110x1 110x1 120x0 120x0 120x0 (Failed Jerk)
Front Squat 60x3 80x2 100x2 110x1 120x1 130x1 140x1 132x1 130x1
5/28
Pwr Clean 60x3 80x2 90x1 100x1 110x1 110x1 115x0 (slipped and jacked my wrist)
Front Squat 60x5 80x5 100x5 120x5
Back Squat 100x5 120x5 132x5
Body is really feeling it. I had absolutely no desire to be in the gym or pick up anything and my joints are feeling really stiff. The time it takes me to warm up is a great indicator of where my body’s at; the longer it takes me to get loose the more F’d I am. I’m finishing out this week and then taking a down week.
5/29 (F=Failed Lift FJ=Cleaned/Failed Jerk)
Snatch 60x3 70x2 80x1 90xF 90x1 95xF 95x1
C+J 60x3 80x2 100x1 110x1 120x1 130xF 130xFJ (I never miss jerks; wtf)
Front Squat 60x4 80x2 100x1 120x1 130x1 140x1 145x1 150x0
My lifts haven’t gone down all that much but I’m getting close to a PR in tendonitis. Drop snatches and full lifts from blocks in this next block to correct some posture issues.
5/30-Happy Memorial Day and thank you to all the vets for your service
Pullupx50
Prowler-4 pushes
Not sure if it’s worse to push the Prowler with food in you or on an empty stomach; first thing in the morning with just coffee in your stomach is less than ideal
5/31
Snatch 60x1x2 70x1x2 80x1x3 90x1 100x0x2 90x0 (shoulder felt shot to hell)
C+J 60x5 80x2 100x1 120x1 130xFJ 130xF
Hypers 2x15
Pullupx30
6/1-6/3 Foam Roller and Lacrosse Ball; no training
6/4
Front Jerk 50xsome 70x2 90x1 90x2 110x1 110x1x2
Back Jerk 50xsome 70x2x2 90x1x2 110x1
Prowler and Sledgehammer
Pullupx50
6/5
Pwr Clean 80x2 100x1x2 110x1x2 120x0x2 120x1
Box Pwr Clean 70x2 90x2x2 110x1x2
Yoke Runs and Prowler
6/6-6/7 OFF
6/8 Rusty first day back
Snatch 50xsome 70x1x3 80x0 80x1 90x1 100x0 100x0 92x1 97x1
C+J 50xsome 80x1x2 100x1 112x1 122xF 122x1 127xF 127x1 132xF 132xF
F Squat 50x3 80x2 100x1 120x1 135x1 140x1 152x0x2 (Dumb Jump in hindsight but 140 was REALLY fast)
Hypers 2x15
6/9 Squeezed in a quickie before going to see the physio
Drop Snatch up to 5 singles at 80kg and then did a set of 5 w/ 80kg
-feels like I’m relearning this movement from scratch; nothing heavy but everything is awkward
Took the day off work so I slept in and got my shoulder worked on for an hour after this lift
6/10
Snatch 50xsome 70x1x2 80x1x2 90x1 100x0x2 90x1 92x1 97x1
CJ 50xsome 80x1x2 100x1 115x1 127x0x4
Snatch 50x2 70x1x2 80x1 90x1 97x0x6 90x1
Well that fun. Celebrated with a burrito, half a pizza and chocolate cookie
6/11
Box CJ up to 120x1
Back Squat to 190x1 PR
Pullup x50
6/12
Snatch 50xsome 70x1 80x1x3 87x1 92x1 90x0 90x1 (Shoulder a hot mess of awful)
CJ 50xsome 80x1x2 100x1 112x1 122x0
FSqt 50x3 80x1 100x1 115x1 130x1
Body just smoked, so I kept it to one miss and done. Off day today, lots soft tissue stuff.
6/14
Snatch 60xsome 70x2 80x1x2 90x1x2 95x0 90x1 100x0 90x1 95x1 97x0 80x5x2 (from high hang)
CJ 60xsome 85x1x2 100x1 112x1 120x0x2
Pwr Clean 100x3 and Full Clean 90x5
Chest Sup Row 5x10
6/15
Pullups
Back Jerk 60xsome 80x2 100x1 120x1x2 130x1 140x0x2
Depth Jump 4x8
Back Sqt 60x5 80x3 100x2 120x1 150x1 160x1
6/17
CJ 60xsome 80x2 100x1 110x1 120x1 125x0x2
F Sqt 60x3 80x2 100x2 120x1 130x1x2
Pwr Snatch 50x3 60x3 70x2 80x2x2
Depth Jump 4x8
6/18
Push Press 40x5 60x5 80x5 90x5 100x5 110x1 105x3 90x8
Pullups and Prowler
PM: Dragonboat practice; no back pain!
6/19
Highland games practice. First time out and threw 28lb/distance 48 ft and turned our new caber. Also managed to tear a callus off of my hand. I’d call it a push.
6/21
Back Jerk 60xsome 80x3 100x1 110x1 120x1 130x1 140x0 122x0 132x0 130x1 135x0 130x1
B Sqt 60x4 80x3 100x2 120x1 140x1 160x1 170x1
Depth Jump 4x10
Pullups n Hypers
6/23
Back Jerk 60xsome 80x2x2 100x1x2 120x1 130x1 135x1 140x0x2 120x1 130x1 140x0
B Sqt 60x3 80x2 100x1 120x1 140x1 160x1
Heavy Prowler n Rows
6/24
Drop Snatch 40x3 60x2x2 70x1x2 80x1 90x1 100x1 110x0 80x3
Front Push Press 60x5 70x5 80x5 90x4
Depth Jump 4x8
Face Pulls
6/25
Box Jump a bunch onto two stacked tires
Back Squat 60x3 90x3 110x5 130x5 140x5 150x5 155x5 (should’ve nutted up and tried 160)
GH Raise 4x5
Heavy Prowler and a shit load of facepulls
6/26 Highland games practice
6/28-6/28 off
6/29
Iso Barbell Snatch 40x1x2 50x1x4
Snatch 60x3 70x2 80x1x2 85x0 85x1 80x1
7/1 (Happy Bday to me!)
2 waves of snatches to 95x1
7/2 Med ball throws/runs
7/3
CJ 60x3 80x2 100x1 112x1 120x1 130x0x2 115x1 125x0x2
B Sqt 60x5 90x3 110x2 130x1 150x1 170x1
Hypers and Roller
7/4
AM
Pwr Sn w/pause at knee to 80x1
Snatch 50x3 70x1x2 82x1 87x1 92x0x5 90x0 80x0
F sqt 50x3 80x2 100x1 115x1 122x1 127x1
PM
P snatch to 82x0 75x1
P CJ to 110x1
Two handed KB CJ (1 clean/10 jerks) 24kg 28kg 32kg
Pullups
7/5
F Sqt 135lbs x3 185x2 225x2 275x1 295x1 315x0 275x2x2 275x1
1.5 F Sqt 135x3 185x2 225x1
Push Press 135x5 185x5 205x5 205x6
Pullups n KB Windmills
7/6
Snatch 60xsome 70x2 80x1x2 90x0 90x1x3 95x0x2 80x1 85x1 90x1x2
CJ 60xsome 90x1x2 100x1 112x0 120x0 127x1 132x0
The weirdest part of bulgaria type training is that some of your best lifts come when you feel like hell. It’s almost like your body just gives up and stops fighting you.
7/7-Off
7/8 Tried to do some squatting but warmed up too fast, couldn’t get my legs going so I shut it down at 315x1
Snatched a bit, nothing special. The day off on Thursday really jacked me up.
7/9
Power CJ up to 110x1x2 120x0 110x1 115x1
Pwr Snatch w/2 sec pause at knees up to 80x1x3 85x0
PM
F squat to 225x1x4
Push press to 185x5 185x7
Bunch of Pullups
7/10 Highland Games practice
7/11 Late from work, trained at rec center (lbs, not kilos)
Snatch 95xsome 135x3 155x1x2 185x1x2 205x0 205x1x3 225x0 185x1 205x1 215x1
F Sqt 135x3 185x2 225x2 275x1x3 185x5x2
6 sets of pullups
7/12 (lbs)
CJ 135x3 185x3 225x1 245x1 265x0x2 225x1 245x1 265x0
B Sqt 135x3 185x2 225x2 275x1 315x1 335x1 225x10 (paused)
7/13 (lbs)
Snatch 95xsome 135x2x2 155x1x2 185x1x3 205x0x2 (short on time and body felt REEEALLY F’d up)
7/14 (lbs)
P Snatch 95xsome 135x1x3 165x1x3 175x1
F Sqt to 275x1
7/15 (in kg)
Snatch 60x2 80x1 92x1 (smoked) 102x0x3 (threw every one over my head) 107x0x2 (over my head again)
-never been so happy going 1/6 in the snatch. Felt very strong, just couldn’t dial in bottom position. Still not getting heels down.
CJ 60xsome 80x1x2 100x1 115x1 125xFail 125xFail 125xFailed Jerk
Clean Complex 60kgx1 (RDLx6/Rowx6/Hip Clean to Front Squatx6/Pressx6/B Sqtx6/GMx6)
7/16
Early AM track workout: no barbell work (mistake to not do any barbell work)
7/17 AM (kg)
Snatch 40x3 (hip snatch) 60x1x3 72x1 85x1 92x1 97x1x2 (NO MISSES)
CJ 60x3 (hip clean) 80x1 100x1 115x1 125x1 127x0
PR total (nothing special, but nice to finally hit/break 220. Only 60 more kilos to a national qualifying total in 94s. Maybe I’ll make it before I’m a masters lifter…)
10 mins of hypers and pullups
PM
Front Squat 135x3 185x2 225x1 255x1x2 275x1 (DISMAL grinder; legs felt completely F’d)
Couple hours of volleyball at friend’s going away party
7/18 (lbs)
Snatch 95x3x2 (hip) 135x2 155x1 185x1 205x1 215x0 205x1 215x0 (both 215’s I threw over my head again; this is a REALLY new thing for me to be missing out the back)
Front Squat 135x3 185x3 225x2 275x1 295x1 315x0 275x2 225x5x2 (upper back weakness pulling me forward on my “heavier” front squats?)
Quote of the Day: Two guys benching and BSing “Dude, I can’t lift like when I was 21 anymore. I’m 29 now, gotta take it easy…”
Have been swamped at work and doing lots of training at rec center rather Armbrust; lots to catch up on.
7/19 (lbs)
CJ 135x3x2 (hip clean) 185x2 (hip) 185x1 225x1 245x1 265x1 295x0 285x0 (caught both, couldn’t stand)
Clean Complex 60x1 set
B sqt 135x3 185x2 225x2 275x1 315x1 345x1 365x1 (not bad for no belt or anything)
7/20
P Snatch (pause at knee) 135x2 155x1 185x1x2
P CJ 135x2 185x1 225x1 245x0
7/21 off
7/22
Snatch 95x3x2 (hip) 135x1x3 (hip) 165x1x2 185x1x2 205x0 185x1
Pull Series 205x1 255x1x2 (full hi pull/below knee/abv knee/hip)
F sqt 135x3 185x2 225x1x2 255x1x2 275x1
10 min free time
7/23
CJ 135x3x2 (hip) 135x1x2 185x1x2 205x1 225x1
F sqt to 225x2
P CJ 185x1 205x1 225x1 245x1
(never good sign when your power clean/jerk > full cj
7/24 (kg)
Snatch 40x3x2 (hip) 50x2 (hip) 60x2 70x1 85x1x2 92x0x2 92x1 97x0 80x5x2 (alt low/high hang)
CJ 60x2x2 (hip) 90x1x2 100x1 112x1 122x0x2
Back Jerk to 130x0 120x1x2
7/25 lbs
Snatch 135x3 185x1 185x1 205x1 225x0x2 225x1 235x0
CJ 135x2x2 (hip) 205x1x2 225x1 245x1 265x0 265x1 275x0x2 (prblems getting heels down)
5lb snatch PR and