2012-01-11

CLean and Jerk
135x a few
155x2
175x1
195x1
205x1
215x0,clean/no jerk
195x1+2 jerks

Push Press from rack
135x3
155x2
175x2
195x1
205x0,1
185x2

Squats
205x3
235x3
265x2
295x1
315x1
285x2

Kept it short tonight. Still feeling like pre-ill.  Went well.  Jerks were under-powered tonight, though the launch from the shoulders was good, just not strong.  I might have cut the 315 squat a smidge high, but bottomed out the 285 double to make up for it.

2012-01-12

Snatch
75,95,115x3
135x1
145x1
150x1
155x1,0,0,0
135x2,1+4 OHS

Close Grip Standing Press
135x5
145x5
155x4
165x2

Front Squat
225x2
245x2
260x1,1

Snatch grip DL (straps)
260 3x2 sets

Snatches were an orgy of dead-ugly.  Good news is I'm pulling too far back, bad news is that I'm somehow doing it without finishing the second pull.  Back to form work at a lower weight.

Went close grip on presses to save my shoulders a bit.  Index finger on the smooth part of the bar.  I'm nearly as strong with that grip as my conventional grip.

Had to concentrate hard to keep my chest up and butt back on FS today.  Soon it will be habit, since it makes FS so much easier.

2012-01-13

Clean and Jerk
155x1,1
175x1,1
195x1
205x1
215x1
200x1,1

Squats
225x2
255x2
285x1
300x1,1

Polish Press
115x4 (no push)
115x6 (w/push)

Gibbon Pullups
BW 8x2 sets

Didn't like the 1st 300 squat - only went parallel - so I did another one deeper. Not too hard, surprisingly, it being the 5th day in a row squatting.

Just about doubled the reps on the pullups. Taking my grip wider - I need some lats.

2012-01-14
Snatches
75 3x2
95 2x3
115 2x2
135 1x2
145 1x5 sets

Good enough for today.  The last two snatches were so pretty I just about wept.  Good place to leave it.

2012-01-16

Clean and Jerk
135x2
155x2
175x2
195x1
215x pressed out
220x pressed out
feh.

Front Squat
225x3
255x2
280x1 (PR for bodyweight)
245x2

Incline Bench Press
165x3
185x3
205x1
220x1
200x3

Clean-grip DL
225x5 (stiff legged)
275x3
345x3

Pullups
BW 8X2 sets

Front-Racked Lunges
135 5x3 sets (right leg only)

Well, I'm PR'ing for bodyweight (still 175) but I felt like shite today.  Body just would not dip on the heaviest jerks, which basically turned them into push-presses.  Felt like I was lifting in a fog - might've been the gym I was in; didn't train at home today.  More likely I'm entering the adjustment period for adapting to daily lifting. No bouncy weights and no dropping.

2012-1-17

Snatches
75,95x3
105,115,125x2
135,140,145,150,157x1
145x1+0+0
145x1

Push Press from Rack
145x3
165x3
185x3
205x1
195x2

Squats
205x3
235x2
265x2 (lost balance on second)
295x1
305x1 (f##king hurt)
285x2

All done.

Snatches are getting better.  Feet are coming off the floor after the second pull, but I'm still not leaning back enough on the second pull.  Puts the bar out in front - I actually jumped forward a few inches on the heavier ones.

Squats were a bit frustrating, because I feel much stronger than I can display.  I had to slow down halfway up on the 305 due to shooting pains on the outside of the knee joints and then stand it the rest of the way up.  It was no problem to do so, but it was a bit discouraging.  285 was a solid double - plenty of torque to spare.

2012-01-22

Clean and Jerk
115x2
125x2
135x2
155x2
165x2
185x1
200x1,1

Front Squats
200x3
225x3
245x2
265x1
275x1
245 2x2

OHP
155x4 (yup - did that no warmup.)
165x2
170x1
175x1 (That's bodyweight boys and girls)
155x5

called it a day.  Good one, too.  Wasn't going for it on CJs today. Last max on FS was 280 - that 275 was slow, but I took it deeper than usual and it wasn't as hard as it might have been.  Going to keep working on that til I can  bounce out of the hole.

2012-01-23

Overhead squats
95x3
115x3
135x3
155x2,1 (totally went to crap there)

Low clean pulls
235 3x3

Couldn't hold my balance on the OHPs.  Low clean pulls felt good, but I'm pulling with my back too horizontal.  tried harder to keep position on the last set and it went a little better.  I think I could clean this weight, though standing up with it after the clean might be "interesting."

OHP
155x4 (yup - did that no warmup.)
165x2
170x1
175x1 (That's bodyweight boys and girls)

Bodyweight OHP => nice job!

EssnaTCHesss
75,95,115x3
135,145,155,165x1
170x1 PR +5 lbs

150 2x2

Squats
225x3
255x3
285x1
315x1
325x1
295 3x2 sets

Polish press
95x5
115x5
135 5x2 sets

VERY good day today.

2012-01-16

Split Jerks from the Rack
barxsome
75x2
95x2
125x2
155x1
175x1
185 1x5 sets

Clean DL
185x3
225x3
245x3
275x3
305 3x3

Incline Bench
135x3
165x3
185x3
205 3x2 sets

Split jerks were horrible.  they'll get better with practice, but they were horrible.

No Squats today.  I'm having a temporary body-parts swap where my left knee has decided to become an asshole and not do it's assigned job.  The clean deads are a little different than my regular deadlift.  My back angle is more vertical, I rebend once the bar passes my knees and try to launch it upwards as I lock out.  After years of Meat telling me to snap my hips to the bar, I'm finally doing it.

Shut it down after 2 sets on incline bench.  I can count the number of times I've done morning training on one finger and this felt like enough today.  I actually got up early to do it this morning.  very out of character for me.

2012-01-27
Shankle Split-position Presses
75 5x3 sets

Jerk from Split
75 5x3 sets

Front Squat
165x3
185x3
205x3
225x3
255x3
265x2

Gibbon pullups
BW 9x2 sets (+1 rep)

Calves are the limiting factor on the Jerks splits.  Who'd'a thunk?

Nothing PR, 'cept the Gibbons today, But some good work.

2012-01-28

Snatches
75,95,115x3
135x2
145x1
155x1
160x1,0
145x0 (no snap anymore tonight)

Squats
135,165,195,225,255x3
295x1
325x1
315x1

Push Press
135,155,175x3
195x2
205x1
215x1 (PR +5)

Good enough. A little wrung out from moving stuff from storage, didn't have any grr tonight. Just did the sets and got through. PP went well. I nailed the groove on the last set after almost not even getting the 195.

2012-01-30

Clean and Jerk (split)
95x3
135x2
155x1
175x1
185x1
195x1
205x1
215x1
185x1,1

Front Squat
185x3
205x3
235x3
255x2
275x1
255 2x2

Clean and Press
135x3
145x3
155x3
165x3

Called it there.

Matched all time PR for a split jerk and it didn't look any better than it did a year ago.  Feh.  It is getting better though.  Starting to land on the ball of the back foot about half the time and the side to side spread is happening now.

No energy tonight.  Wanted to stop after CJs but I stuck to the plan...pretty much.  No down sets for presses, shoulders were feeling creaky.  Very happy with the 165 for three, especially when feeling this way.

2012-01-31

Low Clean Pulls
165x3
205x3
235x3
265 3x3

CLose Grip Press from Rack
135 10x2 sets

Gibbon Pullups
BW 10x2