backlog

Need to update my log... have a backlog of posts to make, but have had a tough month of training and lots of nagging injuries from going heavy.  Will update soon...

10.9.2010

Ugh, massive doms wed-fri. Jumped back in after a week off too quickly. Also slacked on hand care and tore the **** out of my hands today. dumb.

Max snatch
20x a bunch
40x5
60x3
80x2
90x1
95x1
100x1
105xfx2
105x1
110xfx2
110x1
116xfx3

3rd pull was garbage today.

Max cj
Bar x a few jerks
70x3
100x2
120x1 (pc)
130x1 (pc)
135xf jerk
135xf clean
Was tired and hand was bleeding all over so stopped here.

Front squat max
Several up to 120
120x3
150xfx2 ugh

Rough day. This should be easy for me. Probably lost a little strength the past 2 weeks and also a little fatigued. Pretty sure I'll rebound quickly though.

10.5.2010

hbbs: 165x5x5
fs: 120x3x3
knees to elbows: 1

10.4.2010

Took a week off because I had stuff to do and because my left leg felt all ****ed up. It might be my ankle. It might be my calf. Not sure. Today it was my calf, but I can still train so whatever. I'm rolling/massaging it as much as possible.

I'm switching to a meet prep template from Mike's Gym as I'm lifting in a meet in like 5 weeks and would like to suck less than I usually do at meets. My goal for the meet is not weight based for now, rather just to make my meet form look more like my training form.

I should max out 1x/week or so, maybe more but I'm too old to max out more than that and not feel like absolute **** 24/7.

----

10.4 good buddy

Barski Snatch (no straps, no drop btw lifts) from static mid-thigh start
86x3x1 - while lowering the weight, had that uh oh this is hard feeling
86x2+1x1 - fell onto ass trying to lower after 2nd snatch
86x3x1 - dropped weight between reps because **** barski snatches imo

Snatch pulls
worked up to 120x2x3
I think I'm pulling this way high enough to snatch. Just too slow at this point and have to work harder.

Snatch push press
90x5x1
90x4x1
95x3x1
100x2x1
105x1

RDL
105x10x3

3x plank: 67s, rest 2 min, 82s, rest 1 min, 55s
Shoulders were limiting factor.

9.25.2010

Snatch
70%x3 - 80
75%x2 - 86
80%x1 - 92
85%x1 - 98
80%x1 - 92

Push Press
116x1x6 (~91%)

Squat
196x1x6 (~93%)

KB "woodchops"
3x10 ea side w/25# kb, unbroken

Light jerk drills

9.25.2010

Snatch
70%x3 - 80
75%x2 - 86
80%x1 - 92
85%x1 - 98
80%x1 - 92

Push Press
116x1x6 (~91%)

Squat
196x1x6 (~93%)

KB "woodchops" 
3x10 ea side w/25# kb, unbroken

Light jerk drills

9.23.2010 - Rest Day Reading Recommendations

The below have some of the best info out there on diet and nutrition.  A student of these sites will have superior knowledge and tools at their disposal than almost any nutritionist.  Read as much as you can from these sources.

• Alan Aragon
• Leigh Peele
• Lyle McDonald
• Martin Berkhan

9.22.2010

Light/Recovery Day


Press
76x5x2

Front Squat
115x2x6

9.21.2010

Rough session, felt like crap and wanted to quit after every rep. 

Power Clean + 2 Clean
70% x 2 sets - 98
75% x 1 set - 105 
Was supposed to be 3 sets @105, but there was the return of the lower back pump. Just going to hope that goes away. If anyone has any suggestions I'm all ears. 

Push Press (I was supposed to do this last, but I thought my back might cut this session short, so I wanted to get this in.)
78%x5x5 - 98
I can't believe I did all these reps. It's literally a miracle. Call the pope.

Snatch High Pull
78%x5x5 - 90 
I thought these would bother my back, but they didn't at all. They were hard, but fine. 

Snatch Balance
bar x 5 x 1
40 x 3 x 1
Theses didn't bother my back, but I stopped there because I was out of gas. I should have done these earlier, because I'm pretty sure you're supposed to be explosive when doing snatch balance, not impersonating the living dead. (I'm talking about slow zombies, not those new school fast zombies. **** fast zombies.)

9.20.2010

Tried that jack3d supplement before today's wo. 

Power Snatch + 2 Snatch
65% x 2 sets - 75
70% x 1 set - 80 (only did 1 set. I was supposed to do 3, but I had a weird lower back pump. Odd, but I did have something similar a couple of weeks ago and Martin did mention in his review that he had this after taking that stim as well, I'll have to watch for it.).

Jerk
75%x3x5 - 105
Reracking this 14 times was a workout more than the jerks were. 

Clean pull
93%x5x5 - 130
These were tough

Back Squat
155x5x4 (~74%) - didn't do a 5th set because of lower back pump's return. 

Also, I feel like the outside of my lower left leg/left ankle is still weak/sore and will have to watch it. I have an old basketball injury there and, according to an ortho, no attached ligaments in my left ankle.

9.17.2010

Squat
170x2x1
190x1 (old PR from... june?)
200x1 (PR)
210x1 (PR, 463lbs)
vid of 210
215xfx1

Push Press
115x1x6

Clean Pull
130x3x3
Was going to do 6 sets, but outside of my left lower leg really started to feel weird so I stopped.

9.15.2010

Light day

Front Squat
115x3x5 (~65%)

Press
75x5x2 (just a set of 5 I knew I could get easily)

Power Clean
100x3x2 (was going to do more sets, just started to rip my hands and didn't feel like taping so just called it)

9.13.2010

HBBS 150x5x5
A little pump from that embarrassing rep the other day. Easy otherwise. 

Push press 85x5x5

Planned on power cleaning but ran out of time.

9.10.2010

I can't do my previous program, it's beating me up too badly. Decided to just squat and press. I don't know what I'm going to switch to for programming. 

Squat
70x5
120x3
150x2
170x1
190x5 (5RM PR, 419lbs)
Video
Rounded my back horribly on the last rep. Just wanted to grind out the 5th rep for some reason. Stupid. Still a pretty good PR considering my last tested hbbs PR was 420lbs (in June). 1RM is probably... 205-210? 

Press
40x5
70x5
75x5
80x4

9.7.2010

Power snatch
75% of monday's best snatch x 1 x 8 - 82
Clean + Jerk
75% of monday's best x 1 x 6 - 105

Connective tissue in elbows felt very tired/fatigued. Weight felt heavy.

9.6.2010

Felt better, maybe it has to do with eating ~8lbs of meat over the past 3 days. 

Snatch
Max for day - 110 (3 misses at 120)
85%x1x6 - did 94xfx2 and 90x1x1 instead based on how I was feeling and previous number of max attempts.

Video of Snatches at 90 up to 110 and 3 misses at 120. Everything felt pretty good today as I worked up to my max attempts. I think this is the best my form has ever looked. 

Clean and Jerk 
Max for day - 140 (308.6lbs) (PR)

Video of 140 C+J - I have to fight pretty hard for the clean and the recovery is pretty ugly, but the jerk is ok. First clean over 300#, so that is a milestone, I guess.

85%x1x6 - 120

Front Squat 
85%x3x3 - 150
These were tough.

9.4.2010

I feel even worse than yesterday. I could barely drag myself to the platform this morning. Joints feel horrible. Allergies/cold are making me miserable. Ugh.

Snatch
80% of yesterday's snatch (lulz) x 1 x 5 - 80 

Power Clean + Jerk
80% of yesterday's c+j x 1 x 8 - 106
Called it after 2 reps because I felt so ****ty. 

RDL
3x8x106

9.3.2010

Snatch
Max
90
100xfx3
I am sick w/ either a cold or at least horrible allergies and on top of it my elbow connective tissue and shoulders are killing me. Just exhausted. Ridiculous that I couldn't get 100 after getting 115 on Thursday, but whatever. 
85%x1x7 - 77 (note this should have been 5 reps, but I looked at the wrong day of the program. Again whatever, same difference). 

Clean + Jerk
Max
133(PR)
My form is pretty bad, so hopefully I have some room for improvement here. Just going to take more video to review.
85%x1x6 (should have been 4 reps, per above) - 110

Front Squat
90%x2x2 - 158 
http://www.youtube.com/watch?v=fbOgfdKz6Qk

Again, looked at wrong part of programming, this should have been lighter and more sets. Oh well.

9.1.2010

Snatch
Max
90x1
100x1
105x1
115xF
115x1 (soft right arm after the catch) (PR)
Video of the 115
115xFx2

Programming called for 90%x1x8 - 104
3xFx104 - called it as my shoulders were tired and I was catching it soft and wanted to save something for C+J.

Clean and Jerk
Max
120
125
130
135xFx3

90%x1x6 - 120
Failed 6th clean, tried it again, failed it again.

Supposed to back squat 88%x2x2 - something around 185
Still don't have squat stands, but will soon.

8.31.2010

3rd day in a row after a week off. My hands are tired, which is a weird weak link for me.

Elbow is perfect as far as I can tell.

Snatch (was supposed to be power snatch, but decided to work on form)
75% of Monday's x 1 x 6 - 84

Clean and Jerk
75% of Monday's x 1 x 4 - 90 (weak Monday imo)

By the way, for the next 12 weeks I'm just running through a basic "Strength and Power Specification" Phase from Everett's book.

Basic outline is
week 1:
m- max both, reps of both, FS
t- lower % power sn or full sn for reps, lower % c&j
w - max both, reps of both, BS
th - rest
fri - max both, reps of both, FS
sat - lower % of both lifts for reps, accessory work or something else
sun - rest

week 2:
same as week 1

week 3:
deload week, still working MTWFSa, just lighter and based on % of previous weeks' best

repeat 4x

8.30.2010

Snatch
Max
100
110(PR, old PR 107)
112xFx2
112(PR) best form of day.

85%x1x3 - 95
Missed 1st one, worst form of day. Missed 3rd one, hands were pretty raw. Going to have to start using straps. Added a 4th rep which I got. Sloppy set all in all. 

Clean and Jerk
Max
120
130
140xF Cleanx3 - very close, just a little bit slow. Will go to 135 if I'm in this spot again, got a little bit greedy.

Felt slight tweak in hip so called it a day. It's probably nothing.  Skipped reps @85% though.


5 dead hang pullups.
Was also supposed to front squat but don't have stands. Will probably look around some more and order some tonight. Craigslist only has squat stands that hold up to 300lbs. Why even make those?

8.29.2010

Finally got my platform built. Pretty easy, other than having to drive around to get the rubber mat. 

Not very exciting. Didn't realize there is slight angle in the garage, so I will have to put some sort of shim underneath.

Anyway, back lifting after an unplanned week off. Elbow is finally feeling almost 100% (after maybe 5 months?). Therefore I plan to work heavy again.

Just a light day today to get back into things. 

Snatch
85x1x10 -did something goofy and missed the 5th rep. 

Clean + front squat + jerk
110x1x5

I don't have squat stands, that is this week's project. So I threw in an extra front squat before the jerk.

8.21.2010

Last day of 6 week Russian Squat program. 

Front squat
Program calls for 105%. Again, before the program started my 1RM was 345, but for the program I estimated 355 as I felt that was more accurate. Note doing that is not recommended. 

105% would have been 370. 
My attempts were 
370 (PR)
380 (PR)
385F
385 (PR, video below:)
Then 390xFx2

Very happy with 385.

8.19.2010

WU: 
stretching, rom stuff, pushups, kb swings

Oly Programming:
Week 6/6 Day 2/3 of Russian Squat Routine
Front Squat
80%x2x6 - 285# (129kg)

Clean from riser (just above knee)
60%x2x2 - 185# (84kg)
65%x2x2 - 205# (93kg)
70%x1x3 - 215# (97.5kg)

Chinups (bodyweight of 280#/127kg)
5-4-4

8.17.2010

Oly programming

Last week (week 6/6), Day 1/3 of Russian Squat Program
Front squat
100%x2x2 - 355 lbs (161kg) - PR

345 was my previous 1RM, but chose 355 when I started this cycle because I thought it was closer to my true 1RM. So got a 2x2 at a 1RM PR weight; felt pretty good and makes me feel good for trying a new 1RM on Saturday.

Jerk
85% x 2 x 2 - 255 lbs (115kg)
This looked good and I locked out well, so decided to try heavier as well. Previous PR was 125kg (~275#) (w/ no pressout). 

275#x1 (~125kg)
295#x1 (~134kg, PR)
305#x1 (~138kg, PR)
310#xF (Pressout)

Pretty happy with that, but I still need lots of work on the jerk. With better form, I think I can jerk 150+ relatively soon.

8.14.2010

Oly programming

Elbow felt ok so snatched light for the first time in a while. 

Snatch
60%x2x3 - 150
70%x1x3 - 175

Clean and Jerk
65%x1x5 - 195

Week 5/6 Day 3/3 of Russian Squat Program
Front squat
80%x2x6 - 285

8.12.2010

Oly programming:
Week 5/6 Day 2/3 of Russian Squat Program
Front Squat
95%x3x3 - 335#
I thought it'd be really tough, but I got through it with no problem. 

Jerk
80%x2x3 - 235# 
Elbow felt ok, form was ok/good.

8.10.2010

Medial epicondylitis in left elbow has been the same, except for about 1-2 hours after I wake up in the morning when it's fine with no pain. A good sign, I hope. 

Oly Programming
Snatch Shrug
80%x2x3 - 195#

Clean (focus on 3rd pull speed)
40%x6x3 - 120#
Dumb imo.

Week 5/6 Day 1/3 of Russian Squat Program
Front Squat
80%x2x6 - 285#
Felt very tired for these. Again it was about a million degrees in the gym.

8.7.2010

WU:
stretch, drom, light front squats

Oly Programming:
Week 4/6 Day 3/3 of Russian Squat Routine
Front Squat
90%x4x4 - 320#
Easier than I thought it would be. 

Jerk
75%x2x3 -215#

8.5.2010

WU:
jump rope, drom, stretch, inchworm + pushups, pvc ohs, dive bombers

Oly Programming:
Week 4/6 Day 2/3 of Russian Squat Program
Front Squat
80%x2x6 - 285# 
Easy reps, though I was a little sore from Tuesday. 320#x4x4 is next on Saturday.

Skipped snatching off blocks b/c of elbow

For the elbow, I added (reverse) wrist curls, 3x15x25# ea wrist, focusing on negative.