Yes - catch - drop to hips. Lower to floor. Repeat. Brutal.
Is what I had to do. What I normally do is drop from catch.
Iāve never dropped a bar from the catch. I always do the lowering part. I guess thatās just what I learned before I really had the resources to safely drop it. Now itās just normal.
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4/25
Long day ahead - just got up and did a walk warmup then 5x200m hill. Then walk back. Not much - but something.
Travel again. Hoping to do a mini-murph when I get in. Anyone know how to comment on front page posts? Not a big deal, but I hate inaccuracies. IE - CT said Christian Okoye played college soccer before going NFL. Not true - played track.
4/27 - little session at hotel w my 9 year old. Fun. And abs sore.
4/29
Shitty workout today. Just didnāt feel strong on anything. Shoulder was crunching during first set of pause bench at 185. Did 5 sets of hand release pushups.
2 step pause squats - 225 at 5,4,3,2 1.
weighted pull-ups - 4x4 at 25 (but these were not great reps).
4/30
Amazing how much money gets spent the day you get paid. Mortgage, Child Support, Car payment, parking garage - ends up being like 6-7k just like that!
Busy work day today. As last week didnāt seem to deload me much, going to use this week to chill a little bit - mostly just do same stuff just lower volume of heavier stuff and more rehab/easy exercises.
This morning just did 10 rounds with KBs of
-5x55 lb goblet squat
-5x100 lb swing
-5x5+5 single arm KB press with 30 lbs
-5x55 lb KB curl
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Well - down to 213.5 as of this AM. Mostly just feel skinnier vs leaner, but 10# is a lot of weight loss and could also explain a workout where I felt shitty. Could be mostly just depleted glycogen stores.
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5/1
Did 3 miles on treadmill of walk 1ā at 4mph and run 30ā at 10 and up to 12.5 mph.
Took around 30ā.
Nice way to do a run - and was great cardio and fun to stretch my legs a bit.
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5/2-3 off.
Today - golf.
Tomorrow will do some track work. Monday back to normal programming.
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5/5 - track - short accelerations and shot put and discus.
5/6
150 reps each: walking lunges, plate raises, triceps ext, bicep curl. Smoked me.
5/7 - super tight on time so just ran downstairs and did a few rounds of 5x
Hang Clean
Front squat
Push Press
Bent Row
At 135-155-165
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Golf - 96. Ugly - but fun.
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5/8
200 swings when I got home before dinner.
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5/9 - Nothing.
5/10
- Warm-up - front squats and kind of move around at the bottom.
- 8x2 power clean - last 3 at 225
- 2 step-pause squats (A2G on both) 4 warm up sets then 4-3-2-2 at 235
- 36 pull-ups
I donāt know if itās that Iām in a rut, or that the caloric deficit is killing me, but weight feels heavy - and volume is tough. Iām down 10# in 3 months - so that has to have an impact, but sheesh. Itās been about 10 weeks on this current set-up - which I actually like, but doesnāt seem to be working that great. Might do a training max session one day soon and feel out what I can hit for an easy double on everything and make that my training max- and start something new. I like the āRussian Strength-Skillā outline that CT put up awhile ago - gives some good flexibility across lifts- and could also easily accommodate room for track stuff, and workouts are not that long.
The other thing about current set-up, is I do look better - more definition, think my arms and shoulders are actually bigger (from doing more accessory work, plus finally benching and doing pull-ups again).
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Warmed up to do bench today and shoulder still grinding. So just did a bunch of back and forth decline pushups (feet on a bench) and DB bent rows (50# DBs).
May need to completely eliminate bench again and figure out a push-up progression.
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5/12
Planned to do track work, but itās pouring outside today - so swings in living room. Probably about 300 with 55# - didnāt track just did sets till my grip started wearing out and read for a little bit - then did again.
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5/13
Good lower body power session:
- 5x3 Hang Snatch High Pulls at 135-155-205-225-235
- 6x2 Snatch Grip Deadlifts to 385 (1 rep here)
- Plyos: 8 jumps to 30" box, 6 Standing LJ, 6 low drop (6") depth jumps - step off 6" box land on both feet and jump as high as possible.
Few things - The high pulls felt great - even the 235, I was getting to sternum at least. Deadlifts - 385 with a snatch grip is a good amount of weight. Not sure how much deficit that is equal to, but it is a helluva a lot harder than a normal 385# deadlift. The plyos - first jump, nothing fired quickly bc my last thing had been a grinding deadlift - so tripped at top of box and banged my finger and head into the wall lol. Donāt think I broke my finger, but definitely a good sprain/jam. The remaining jumps were good - and the Standing LJs were all at or above 9ā - and that is in lifting shoes as opposed to running shoes. When I get that back to 10ā6" - dunking will once again be easy.
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5/14
Just did a bunch of isometric holds upon waking - have a 7a-8p day today - so getting up and moving is a big help - but no way I was getting a real session in.
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5/15
Walk jog warm up
10x50 yard hill sprints
Walk jog cool down
Not gonna get much in between now and next Tuesday - so went downstairs and did 10 sets of 1-2 up to a heavy double of:
- Hang Snatch to 155
- Power Clean to 225
- Rack Pull to 475 or something - somehow felt as hard as deadlifts from the floor.
Then squat triples up to 205, then 225 for 16 (didnāt have the guts to get to 20!)
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