Thursday 3/20/2014
Again, bored in my apartment because I have nothing to do but finals and play games. And since my finals aren’t that hard, I only need to work on them for about an hour at a time and I’ll be done by the end of the night. And all of my friends are buried up to their necks in studying and work. I hate being the smart guy that never has to study.
Anyway
Front Squats:
Worked up to a heavy single at 120kg. This was beltless, and fairly easy. Tried for 125. Got buried once and put on a belt. Got buried again. Maybe I could have hit it if I was fresh (not sore or tired, I’m a little of both today).
Jerk supports:
3x3 110kg
Then a bunch of other stuff to hit some milestones, like a .75bw dumbbell bench press, and some shoulder press stuff. Not training related at all. It was really just to say that I had done it.
Clean from Blocks:
3x2 50kg
2x1 60kg
2x1 65kg
2x1 70kg
2x1 80kg
2x1 90kg (missed second rep)
Back Squat:
3x3 20kg
2x3 40kg
Starting to get back into squatting. Letting myself see how it feels and let the weight stretch me out. Some sets were paused in the bottom, trying to sink down into the deep bottom position. Couple sets getting used to catching the bounce again. Felt good.
Missed reps at 70 and 73kg. 9kg PR. However, there was some pretty bad forward jumping on the reps after 66kg. So I’ll be using 68 or 70 as my working max. Put 80 on the bar, got it to my hip and realized it wasn’t going anywhere.
Got the go ahead from my coach to do the team’s workout today since I’ve felt pretty awesome for a few weeks. 4 at 50%, 3 at 60, 2 at 70, 2 at 80. If you hit your double at 80, you had 2 sets to go as heavy as you could for a double. I thought it was a max single so I only did one at 75, then reset and missed. But the second set was cake. So that PR on wednesday which was really hard, was cake today. I probably had 80 in me today.
Clean Complex:
2 clean pulls, 1 clean, 1 jerk
1x1 50kg
1x1 70kg
1x1 75kg
1x1 80kg
1x1 85kg
1x1 90kg (miss)
1x1 90kg
1x1 92.5kg
1x1 95kg (got under the clean, but was too tired to stand up with it.)
5x1 75kg
Told to go as heavy as we could for the complex. Had three tries at each weight before you were done. Then, you dropped down to 80% of your top made weight and did 5 sets of the complex.
Started getting some shoulder pain from flat bench in my bad shoulder so decided to change it up a bit. This lift just feels so awkward since I don’t ever train it.
SS with
Band Pull-Aparts:
10x10 1" band
MetCon:
Chin-Up
10, 8, 6, 4, 2
Ball Slams
2, 4, 6, 8, 10
3:02 about 30 sec better than last time I did it. Still sucked.
Squat:
2x10 20kg
Getting my legs used to the back squat again
Hyperextension:
3x10 60lbs
Weight today: 91kg/200lbs
Most I’ve ever weighed I believe.
absolutely fantastic. I think I’m gonna start on a linear progression next week, with my top set being like 125lbs or something. Squatting 1x a week for a few weeks. Then trying to bump it up to 2x after 6 weeks or so.
Up to 83% of best clean&jerk
Shoulder was bugging me, finally figured out the motion that hurts it: external rotation. So, decided to get some external rotation work in afterwards
Band Pull-Aparts:
14x10 1in band
and
Cable external rotation:
6x10 with the same band
MetCon:
5 rounds of
5 BW deadlifts (205lbs, I rounded up)
5 dead hang pull-ups
4:43
Tricep Extension:
3x12 70lbs
Read a write up on the Chinese’ programming methods. The athletes, in order to stay healthy and strong, pick one of the supporting muscle groups (shoulders, lats, back, hams, triceps, pecs) after each workout and do enough sets and reps to get a pump in that muscle. So I think I’ll start trying that. I already have a day dedicated to back work, so I think other days I’ll try this isolation stuff.
The two triples at the end were sitting at the bottom of the snatch, getting used to that rock bottom position. Hopefully I can gain a couple kilos by catching it lower
Clean and Jerk from blocks:
(1+2)
2x1 40kg
5x1 60kg
Front Squat:
1x5 40kg
4x5 60kg
1x10 40kg
Internal/External rotation stuff for my shoulders.
Also, on Monday, did a mock meet. Hit 70kg in the snatch (and strained my rotator cuff, shitty bar) and 102kg in the clean & jerk. So that’s a 9kg PR in the clean.
Stumbled on the overhead squats, some iliosacral pain afterwards. Should be fine in a few days. Shoulders felt fine. Back of knee: I wrapped it with an ace bandage. Not super tight, but enough so that I didn’t feel whatever is going on back there.