2010-3-19

Bench Press (paused on pins)
140 5x2 sets
160x3
190x3
220x3
240x1
260x1 (hm. not too hard)
270xnotgunnahappin.
f*k.
250 1x4 sets
230x3

High Anderson/Paused Squats (pin 6)
230x3
270x3
310x3
350x3
390x1
420x1 (belt on)
440x1 (PR + 10 lbs)

Stopped there. The last one felt heavier than it should have. They all did. Once I hit 450 on the Andersons I'm going to start taking the pin height down somehow.

No-cable cable row
250 5x2 sets

good enough. Pissed about bench though. Pretty sure I'm going to have to do rep work on it to get it to move. I thought multiple singles would move it, but I guess not.

2010-3-20

Rolling Thunder
105x10
135x1

In retrospect, I should have done it the other way 'round.

DB Curls
65 5x2 sets

This is where I'm supposed to say I did abs...but I didn't.

Think I'm going to enter the weightlifting meet coming up.  Never done it before, my form is atrocious and likely my lifts won't pass, but it'll be a heck of a lot of fun and maybe someone will kick some advice to me if they see the lifts.

2010-3-21
KCGBP
140x8
190x3
190x3
210x3
230x3
245x1 PR +5lbs
250x1 +10
255x1 +15
260x1 +20



220x5 +5lbs


Rack Pulls From Knee  (Pin 2 and stand on a 2" platform)
140x5
230x3
320x3
410x3
480x3
530x1
590x1  PR +40lbs


GMs
140x8
230x8
320x5  PR +35lbs

2010-3-22

Snatch
140 1x10 sets
160 1x5 sets


Clean and Jerk
160 1x2 sets
190 1x3 sets


Clean and Press
160 1x10 sets (20 sec rest between presses)

Snatches were ugly. Many were pressed out rather than caught. All were power snatches. I'm learning the right positioning for and through the first pull and starting to get set right for the second pull. Starting to get the thigh bump, if there is such a thing.

2010-3-23


Snatch pulls
95xnumerous

2-board Height Pin press
95x8
140x5
190x3
210x3
240x3
260x3
280x1
310x0 (got it 4 inches off the pins but couldn't lock it out)
280x2
260x4


That's it.  I'm burnt out.  Deload the next two sessions or so.  Shoulders were tired from the pressing and snatching.  Lgs were tired from the snatch pulls.  I will likely get 310 and more next time when I'm rested.

Actually tried to do some anderson front squats, but stopped when 210 didn't come off the pins easily.

I'll keep practicing snatch form with light weights.  Going to try doing one heavy movement, one light and a back movement during the deload and see how that works.

Signed up for the Olympic weightlifting virtual meet today.

Snatch Practice
bar x many
120 5 singles
140 5 singles
160x1 (best one yet)
170 3 singles  (1 and 3 pressed out 2 was missed altogether)

Clean & Jerk
140x1
200 2 singles (1st was good I pressed out the second)

Squats and rows later.

Later:

Paused pin Squat (pin 4 - 4" below parallel)
140x5
190x3
230x3
260x3
290x1
320x1
350x1 (PR +10 lbs)

BB Rows from floor
245 5x2 sets

Had more in reserve for the squats. 350 was hard, but not a max.

2010-3-25

Snatch Practice
Bar x many

Starting to really get the second pull but bar is still too far from my body and I'm still bending my arms.

Snatches
120x3
140x3
160 1x3 (These are looking better)
170x0,1 (No press out today)

Not getting on my toes. Still pulling/swinging, not jumping.

Clean and Jerk
170x3
190 3x1 (all getting more solid)

Need to work on splitting. The lower I can go the more I can jerk at this point.

Light front squats and presses later.

Later:

Clean and Press (1 clean,multiple presses)
140x3
150x3
160x3
170x2
180x1
190x1 (PR +5lbs)


165x6 (PR + 1 rep)


Bailing on the front squats.  Maybe tomorrow after parallel pause squats.

2010-3-26

Snatchessssss
bar x fuggin' around
95x3
115x3
135x3
155x2,2,2

C&J
155x3
165x2
185x1,1,1

Bench Press (paused on chest)
185x3
205x3
225x3
245x1
250x1,1,1
225x5

Skuwatsu to 15" box - paused
185x3
235x3
275x3
315x2
345x1
385xmiss (bar slid on my manly sweaty back)

Front Squat
185x3
235x2

More fuggin' around
single arm BB snatches

Went to the public gym today.  Trainer there - god - TWO trainers putting the folks through their bosu paces.  The client of one of them expressed an interest in what I was doing to his trainer, who, while giving me props for "trying," proceeded to rip my form (justified) and tell his client that he needed to spend a long time with PVC pipe before getting to what I was doing for weight.  I'm of many minds on this...yes my form sucks, but I've only been doing it for 4 days or so and why tell your client he can't?  Fraid I'll steal him from you? 

Squats - Had a major form break which hasn't been happening lately unless I'm really beat down.  Almost lost balance at 345 and then the bar slipped on my back @ 385.  I almost recovered but it got out in front of me and it was all over.  And then after taking off some weight I couldn't lift the remaining 325 from the pins.  This is after doing 350 from that height a few days ago.  Time. For. A. Break.  For real.  I've had to move my belt from hole 4 to hole 5 to get the same tightness I had a little while ago.  Double-plus ungood.

Bench was hard.  Shoulders are tired.  If I'm gaining any muscle it's going straight to my traps these days.

Good news is it was a solid session that will promote strength and growth.  I'm primed for a big boost in strength once I pound some calories consistently.

2010-3-26

High Snatch Pulls
165x3
190x3
210x3
225x3

Overhead press
140x12,8

2010-3-28

KCGBP
140x5
180x5
200x3
220x3
240x1
265x1 (PR +5lbs)
250x1,1
225x5  (PR +1 rep)

wearing shoes with 1-1/2 inch heel

Drop snatch to split
bar->140x some

Split snatches
140->160xsome


High Paused Squat to pins (Pin 6 - 4" abv parallel)
230x3
280x3
320x3
360x1
400x1 (90% stop here)

Pullups or chest-supported row and curls tomorrow.

Solid session.  Kept it short and light on the oly stuff and squats to give myself some recovery.  I like the split snatches, but the timing is tricky.  I can't do squat snatches since I don't have enough shoulder flexibility and won't develop it by April 2nd.  The split snatches let me stay upright enough to where I don't have to rotate my arm to a greater degree.  Nice little blister on the right ring finger.  Had to wrap it in tape to the snatches.

3-30-2010

Kinda Deload

Floor Press
230 1x3 sets

Deadlift
425 1x3 sets

BB Row
230 1x3 sets

BB Curls
120 1x3 sets
==================
4-1-2010
Kinda deloading, kinda

Clean and Press
170 1x3 sets

Box Squat, paused,parallel
355 1x3 sets (PR, btw +10lbs and +2 sets)

Chins
BW+90 2x2 sets
+100x1

KCGBP
235 1x3 sets

Short and sweet. Grip strength is down, all the cleans were harder - system is still under stress.
==========================
2010-4-3
3-board Manpon bench (Paused)
full range w/u (paused)
bar x some
135x5
160x3
185x3
210x3
235x3
260x1 (EASY!)
Add board
285x3
300x2
325x1 (PR +10 lbs)
295x4

Zercher from pins (3-4" above knees)
225x3
315x3
365x2
405x1
450x1 (PR +10lbs)

GMs
315x5

Chest Supported Rows
145x5
195x5
245 5x2 sets

Clean and press (1 clean, many presses)
145 8x2 sets

GOOD DAY! Sharted on the zerchers due to mis aligning my elbows under the bar. It started tipping off to the right, but I managed to lock it out. Next time will be a "cleaner" lift, probably.

the bench felt solid off the chest today. I was tempted to keep going in the warmups, because 260 felt light for the first time. I had scheduled 3-board however, so I stuck with the plan. I'm sure I had a 280 or 285 touch and go bench in me today though.

I felt so good I wanted to do more, which is how I get in trouble, so I quit there.
=========================
2010-4-5
OHP from pins (pin 13)
120x5
140x3
160x3
180x3
200x2
220x0
210 1x3 sets

Paused Bench (slow 3 count pause)
140x5
190x5
210x3
230x1
255 1x3 sets

High Anderson Squats (Pin 6)
255x3
280x3
210x2
240x2
380x1 (something down the inside of the left knee made a pop sound)
420x1 (now it feels a bit sore and weak, stopped here)

Sounded like popping your knuckles. Everything still works, but my body doesn't want me to do do any more. I wanted two more sets, but better to stop than make a serious mistake. Think I'm not forcing my knees out hard enough. Andersons felt wrong. Back and behind still tired from zerchers and GMs.
==================
2010-4-6
No-cable cable rows
125x5
200x5,5,8,8,15

BB Curls
100x3
110x3
120x3
130x3
140x3
150x1,1

Close-hands pushups
BW x various
==================
2010-4-7

Pin-Paused Bench Presses (pin 5 - 2 board height)
140x5
190x3
210x3
230x3
250x3
270x2
290 1x3 sets

Clean and press (1 press/clean)
170 1x5 sets

Deadlift
140x5
230x3
320x3
410x2
455 1x5 sets

Romanian DL
320x5

Got my setup back for conventional DL. Got the shoulders moving before the butt did and boy do my hamstrings know about it.

Pullups later.

Later:

Chinups (meant to say chinups before)
BWx5
+25x3
+50x3
+75x3
+100 1x3sets
BWx12

Cuban Presses
50 8x2

45 Degree  Standing press
50 8x2

2010-4-9
Box Squat (15" box, 3 sec pause)
Bar x many
135x5
185x3
235x3
275x3
305x2
335x1
360x1 (PR +5 lbs)
335x1,1

Push Press
115x5
135x3
155x3
175x3
195x2
215x0,0
185x3

KCGBP (3 sec pause)
185x3
205x3
225x2
245 1x5 sets

Hepburn Cheat Rows
245 5x3 sets

Superset
Cuban Press and 45 degree standing press
55 8x2 sets

BB Windmills(curl and press first - Rt Arm only)
55x2,2,3,3

Still run down from DLs the other day, so I just did a PR on box squats and dropped weight for a couple more easy reps.  335 felt heavier this time than 355 did the last time I did them.  Still gonna make some muscle however.

I've got a technique problem on push presses.  I have the strength to get 215 above my head, but I won't go under the bar when it gets heavy, so the darned thing ends up out in front of me.

Each rep on KCGBP was slow but solid.  Just putting the work in.

Windmills really work the muscles all over the shoulder blade, so I'm going to keep adding reps and do these each session till I get to 5's

2010-4-11
Snatches
140 1x20 sets (all were easy)

Clean and Jerk
180 1x10 sets

Clean and Press
140x3
160x2
170x1
180x1
190x1
195x0,1 ( PR +5 lbs - some leg drive on this)
167.5x5 (PR +2.5lbs)

Front Squat
140x3
165x3
190x3
215x3
240x3
265x2
290xfail
230x1 (from the bottom - pin 3)

Notes:

Snatches and C&J
My pulls are neatening up.  Good 2nd pull with straight arms on snatches, but I'm still getting the bar too far from my body. I'm feeling more of the snap in the 2nd pull. All reps were easy.  Add 5 next time.

Cleans are still a bit sloppy.  I worked on getting my grip wider, which makes me a little uncertain in the catch and the jerk.  Right shoulder is mushy so I end up stabilizing the jerk with my elbow, which can only lead to trouble down the road.

All pulls were hook-gripped.  Stopped noticing my thumbs after snatch 6.

Presses
pretty good.  Bending the knees a tiny bit on the 195 and turning the start into a 1/4 push press.  I'll clean that up in subsequent sessions  Pretty good for all the overhead work preceding it.

Front squat
came up too fast on the 165 and launched the bar into my jar.  That smarted a bit. This has fallen off a cliff.  Granted, I'm going deeper than in the past but I'm also using the bounce at the bottom.  Quads are not up to the job.

I'll take two PR's in a session with no complaint though.

195x1 plus a nice little grey-out.  Hence, all the wobbling and nearly taking a knee.