I was really sore from the last workout all week, especially abs, so I just took the whole week off, foam rolled, did some mobility stuff, felt good.
6.11.2011
Went to a clinic put on by Jianping Ma, former Chinese elite 67.5kg lifter and 3x world medalist (and 1984 olympian, where he said he was injured and got 8th). This was at a gym about a hour away, but Jianping might change gyms and coach there full time, so it would be cool to be able to go lift there under him once in a while.
He went over the Chinese approach in detail and then a few of us did a bunch of drills for about 2 hours (!).
Finally we snatched. I went up to 110 with no misses and then missed 120 4x. I'm pretty close. The coach said it looked good, I just needed to be faster on my catch.
There were a few other good lifters there too. A pitcher (probably a 94) who cleaned up to 170 and power cleaned 150ish, a high school kid who power cleaned 140, a former lifter who snatched 120 without having trained in what I understood to be 1-2 years and a 77 or 85 who snatched 130 and cleaned 170. All in all a good Saturday afternoon.
Saturday, June 11, 2011
Sunday, June 5, 2011
6.5.2011
My back felt too tight on Saturday (6.4.11) to do anything. I walked a couple of miles and my lower back felt bad and tight at the end.
Sunday, 6.5.2011
Did a lot of warming up and mobility stuff and felt a lot better, so I decided to make it a light day and mostly do stuff outside.
-Handstands
-bear crawls
-sprint starts (a few sets at ~80% effort)
-quick consecutive broad jumps (about 10 sets, video of sets 3 and 4, I was already clearly less explosive and more tired in these sets)
-barbell complex w/ just the bar
row/clean/front squat/pushpress/back squat/good morning/btn push press/front squat x 5
KB stuff:
light swings (16?)
snatch 5R+5L, rest between each sets
12, 16, 24, 32, 40
snatch 10R+7L with 48
video
I lower the bell to the shoulder instead of going straight into the next snatch. This felt better. Whatever.
It felt good to just do a light "fun" day.
Sunday, 6.5.2011
Did a lot of warming up and mobility stuff and felt a lot better, so I decided to make it a light day and mostly do stuff outside.
-Handstands
-bear crawls
-sprint starts (a few sets at ~80% effort)
-quick consecutive broad jumps (about 10 sets, video of sets 3 and 4, I was already clearly less explosive and more tired in these sets)
-barbell complex w/ just the bar
row/clean/front squat/pushpress/back squat/good morning/btn push press/front squat x 5
KB stuff:
light swings (16?)
snatch 5R+5L, rest between each sets
12, 16, 24, 32, 40
snatch 10R+7L with 48
video
I lower the bell to the shoulder instead of going straight into the next snatch. This felt better. Whatever.
It felt good to just do a light "fun" day.
Friday, June 3, 2011
6.3.2011
Supposed to be week 2/3 day 3/4 of Smolov, 183x5x7.
Walking ~1 mile pre workout (this is a normal walk for me) my lower back felt very tight and sore, which was a bad sign.
Warmups felt bad. Walking out the bar felt bad. Did 183x2x1 and pain went from the ok kind of pain to the bad kind of pain, so I cut it there. I'll see how I feel tomorrow.
Walking ~1 mile pre workout (this is a normal walk for me) my lower back felt very tight and sore, which was a bad sign.
Warmups felt bad. Walking out the bar felt bad. Did 183x2x1 and pain went from the ok kind of pain to the bad kind of pain, so I cut it there. I'll see how I feel tomorrow.
Wednesday, June 1, 2011
6.1.2011
High Bar Back Squat (HBBS) Smolov base mesocycle week 2/3 day 2/4
172x7x5
My written log states the following:
-calves very sore
-hip flexors mad first set
-hardest workout ever?
Additionally, I think I was leaning slightly forward to favor my sore calves and as a result I got a post WO lower back pump on my R side. And my neck feels stiff. And a floating Jesus keeps talking to me.
I procrastinated on calling chiro, dumb. But I did do some of this mwod (http://www.youtube.com/watch?v=lOSvwy5jN-M&feature=player_embedded) in addition to other stretching and rolling.
172x7x5
My written log states the following:
-calves very sore
-hip flexors mad first set
-hardest workout ever?
Additionally, I think I was leaning slightly forward to favor my sore calves and as a result I got a post WO lower back pump on my R side. And my neck feels stiff. And a floating Jesus keeps talking to me.
I procrastinated on calling chiro, dumb. But I did do some of this mwod (http://www.youtube.com/watch?v=lOSvwy5jN-M&feature=player_embedded) in addition to other stretching and rolling.
Monday, May 30, 2011
5.30.2011
90 degrees in garage, love the heat.
High Bar Back Squat (HBBS) Smolov base mesocycle week 2/3 day 1/4
161x9x4
Easier than last Monday's four sets of nine. Only my calves are particularly sore day to day now. I can't seem to roll them for ****, I've used every implement I have and stretch that I know and I just can't get them feeling right. I'll have to call the chiro this week and get him to work on them.
My hip flexors and lower back are a little tight too, but manageable.
Press deload
35x5
44x5
53x5
High Bar Back Squat (HBBS) Smolov base mesocycle week 2/3 day 1/4
161x9x4
Easier than last Monday's four sets of nine. Only my calves are particularly sore day to day now. I can't seem to roll them for ****, I've used every implement I have and stretch that I know and I just can't get them feeling right. I'll have to call the chiro this week and get him to work on them.
My hip flexors and lower back are a little tight too, but manageable.
Press deload
35x5
44x5
53x5
Saturday, May 28, 2011
5.28.2011
High Bar Back Squat (HBBS) Smolov base mesocycle week 1 day 4/4
Squat
184x3x10
Felt better than yesterday. A couple of grinders, but good bar speed for the most part. Happy to be finished with week one and I feel like I'm adapting to the volume ok so far.
30 consecutive pushups
Core was tired, chest was not
Squat
184x3x10
Felt better than yesterday. A couple of grinders, but good bar speed for the most part. Happy to be finished with week one and I feel like I'm adapting to the volume ok so far.
30 consecutive pushups
Core was tired, chest was not
Friday, May 27, 2011
Wednesday, May 25, 2011
5.25.2011
High Bar Back Squat (HBBS) Smolov base cycle week 1 day 2/4
162x7x5
Easier than monday, it's true that your body lies to you. All day I thought I was screwed for these, but they weren't as bad as I thought they'd be. Granted, I thought they would be death march horrible.
KBs
swings
3 sets of 20 or so (with 24 or 32, can't recall)
snatches
a few ea hand
162x7x5
Easier than monday, it's true that your body lies to you. All day I thought I was screwed for these, but they weren't as bad as I thought they'd be. Granted, I thought they would be death march horrible.
KBs
swings
3 sets of 20 or so (with 24 or 32, can't recall)
snatches
a few ea hand
Monday, May 23, 2011
5.23.2011
Trying the smolov base cycle... ?
Squat
151x9x4
Very difficult. Half is that this is hard as ****, half is that I didn't eat enough today.
Press
66x5
75x3
84x1+: 2, had 1(+?) in the tank but I almost blacked out
Squat
151x9x4
Very difficult. Half is that this is hard as ****, half is that I didn't eat enough today.
Press
66x5
75x3
84x1+: 2, had 1(+?) in the tank but I almost blacked out
Saturday, May 21, 2011
5.21.2011
Clean and Jerk
doubles to 110
125
135
145x1x2 (PR clean both times, F jerk both, but close) I need to work on my jerk form around 135 most likely. Missing those jerk blocks.
Clean
150xFx2
150x1 PR (video linked)
I really fight for it here and get the 8kg PR. Felt good to stand up with this.
Front Squat
up to 170
180xF, just tired. I think I'll normally have this.
doubles to 110
125
135
145x1x2 (PR clean both times, F jerk both, but close) I need to work on my jerk form around 135 most likely. Missing those jerk blocks.
Clean
150xFx2
150x1 PR (video linked)
I really fight for it here and get the 8kg PR. Felt good to stand up with this.
Front Squat
up to 170
180xF, just tired. I think I'll normally have this.
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