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
Saturday, September 25, 2010
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
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
Thursday, September 23, 2010
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.
Wednesday, September 22, 2010
Tuesday, September 21, 2010
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.)
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.)
Monday, September 20, 2010
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.
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.
Friday, September 17, 2010
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.
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.
Wednesday, September 15, 2010
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)
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)
Monday, September 13, 2010
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.
A little pump from that embarrassing rep the other day. Easy otherwise.
Push press 85x5x5
Planned on power cleaning but ran out of time.
Friday, September 10, 2010
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
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
Tuesday, September 7, 2010
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.
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.
Monday, September 6, 2010
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.
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.
Saturday, September 4, 2010
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
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
Friday, September 3, 2010
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.
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.
Wednesday, September 1, 2010
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.
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.
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