2010-12-26
Clean and jerks
w/u - squat cleans 135x3,3
135x1
165x1
185x1
195x1
205x1
210x1 (PR +5lbs)

195 1x5

Close Grip Incline Press
135x5
155x5
175x5
195 3x3 (PR +10lbs)


High Bar Squat
135x3
165x3
195x3
225x3
255x3
285x3
315x1
belt on
345x1 (PR +5lbs)

320x3

I'm still shitting the bed on the heavy cleans.  I'm starting the second pull too early and too low so the bar comes straight up rather than up and back a bit.

Watch the hips on the cleans as well, I think the second pull is starting early because the hips feel ready but your back is still leaning forward. 

Nice jerk, that's coming along well!

I really like all the video's in your log, I really need to video more of my attempts.  Do you just record the ones we see or do you record most of your session?

Also, how do you stabilize your squat stands for pull-ups?  (I'm always nervous they're going to tip over on me)

Watch the hips on the cleans as well, I think the second pull is starting early because the hips feel ready but your back is still leaning forward. 

Nice jerk, that's coming along well!

I really like all the video's in your log, I really need to video more of my attempts.  Do you just record the ones we see or do you record most of your session?

Also, how do you stabilize your squat stands for pull-ups?  (I'm always nervous they're going to tip over on me)

I pretty much video everything, or at least the lifts I care about doing well.

My squat stands have very wide bases so I don't do much of anything to stabilize them, really.  Mine can't tip over unless I do some outrageous gymnastics move.  I do place weights on the stand bases for benching, since I sometimes put the bar back into the uprights a little harder than I intend to.  The weights go on the side of the base which will tip up in that case.  I imagine you could put weight or sandbags all around trhe base to prevent tipping generally, though.

2010-12-29

Heavy-ish circuit

15 Rounds of
Front Squat@235x1
Push Press@185x1
DB Row@125x2



The hardest part of this circuit was(were?) the rows.  This isn't a conditioning circuit so I take 1-2 minutes rest between rounds.  I should have done doubles on the front squats.  Keeping the upper back more upright on the front squats which puts the stress where it belongs: in the ass and thighs.

2010-12-31
Clean and Jerk
115x3
135x1
155x1
175x1
195x1
205x1.0,0 (cleans are way off)

Hang Cleans
135x3
155x3
175 3x3 (baseline PR)

Still doing the second pull too early.  Puts me out of position to receive.

2011-1-2

Deadlifts (clean grip)
225x3
315x1
405 1x10

Standing Press
125x5
145x3
165 1x10

Neutral Grip Pullups
BWx5
+70x3, 2x9 sets

More warmup might have been good, but I didn't have any patience. Didn't feel like training today and felt like last night's supper left out, but I got the work done.

Tried pressing with the elbows out a little more today. IT's a smoother press but harder getting the bar off the shoulders. Going to stick with it because it feels right.

I'm really slow off the floor with deadlifts, but rocket to lockout. Might have to try some halting deadlifts.

2011-1-4
Snatches
barx5 (from hang)
75x5 (from hang)
95x3,3 (from hang)
115x2,2
125 2x10 sets

CG Incline BP
125x3
135x3
155x3
175x3
195x1
205 1x10 sets

HighBar Squats
135x2
185x3
215x3
255x3
285x1
315 1x10 sets

Snatch Pulls
255 1x10 sets


Stayed low poundage on snatches and worked on hitting the positions. I'm going to have to go up slowly on these, dammit. I think the further I get the bar back over my head the lower I can catch it, to a point of course. I can't go low if the bar is forward - the balance is all wrong.

No belt on squats until the last set. Back was feeling tweaky by then.

2011-1-5

Push Presses
115x3
135x3
155x3
175x2
190 1x10

Power cleans
Triples up to 185
195x3
205x1
215x1,1 *fugliest damn'd thangs

Front Squat
185x3
205x2
225x2
240 1x10

Got enough to eat today so I had an itching to lift - which I indulged.  My traps are being so sore now, oh yes.

2011-1-7

Clean and Jerk
w/u
and
185 1x10

Clean-grip DL
315x3
365x3
415 1x6

Stopped these because I was back-lifting, not using my hamstrings so much and so I changed to:

Snatch Grip RDL
235x3
245 5x3 sets

OHP
165x1
170 1x10

BB Curls
115 5x2 sets

Cleans are looking better.

2011-1-8
Essssssnatchesssss
Barxsome
75x3
95x3
105x3
115x3
125x3
135x2,2,2
145x1,0,1
155x1,1
165x0,0,1(lifted it with my head),1 (success)
167.5 (not even close)
135x2,1+3OHS

Tried out a higher hip setup and that seems to work well for me so long as I can make my shoulders move first on the first pull. If my butt goes up first that bar is going out to the front.

Still not pulling myself under the bar but that will change soon, I think.

I felt something give in my right shoulder on the last 135 pull. Could be an injury, but my arm is hanging better and the muscles in the back and top of the shoulder have become disinhibited (or so it seems) so I may have busted loose some scar tissue. We'll see. If that's the case I might be able to get the bar back further and so go lower to support it.

And I didn't press out any of the 165 pulls this time though I don't think resting the bar on your head is a legal lift.

2010-1-9

Snatch Squat Holds
(Snatch, sink to overhead squat and hold for slow 10 count)
bar x 1
75x1
85x1
95x1
105x1
115x1
125x0,1 (baseline PR)


This is all I could think of to strengthen the shoulders so I could support weight at the bottom of the snatch. My real snatches don't go back far enough due to this weakness so it won't get strengthened that way. There's no exercise besides OHS and snatch-under's that I have equipment for and I hate OHS because I suck at them.  Yes, I should probably do them and I will as soon as I can support 135 in this exercise.

2011-1-10

CG Incline BP
125x5
145x3
165x3
185x3
210 1x10 sets

High Bar Squat
205 3x2 sets
235x3
265x3
295x2
belt on
320 1x10 sets

That's all.  Did last 6 sets with a belt.  The side of my lower back that still has half the disk was hurting a bit today.  Weird.  Deadlifts bother it not at all so far, but these high bar squats irritate it.

Clean and jerk plus pullups tomorrow.

2011-1-11

Clean&Jerk
135xa few
165xa couple
190 1x10 sets

Pullups
BWx5
+75 2x4,5,2

That was just enough.  Power cleaned everything tonight.  Last three jerks were approaching normal.  Got really light-headed on the 9th clean and had to hold the rack position for a while until it cleared.