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.

8.3.2010

WU: 
jump rope, dive bombers, drom, stretching, air squats, jumping air squats, pushups

Oly Programming:
Week 4/6 Day 1/3 of Russian Squat Program
First 3 weeks were volume, today and next 3 weeks are intensity

Front Squat
85%x5x5 - 300#
Reps 4 and 5 in sets 4 and 5 were tough. Pretty draining. Thursday is back to 285x2x6, Saturday will be 320x4x4.

Snatch pull
80%x3x3 - 195# (straps)

Added DB bicep curls
45#x15x1 ea arm
45#x13x1 ea arm