2012-2-4

Snatches
75x3
95x3
115x3
135x2
145,155x1
165x0,0,0,1,0,0,1 (PR, +1 sets)
155x1,1,0,0

Squats
205,235,265x3
305,330x1
295 2x2

Gibbon Pullups
BW+25 4x2 sets  (PR +25lbs)

Press from the rack
115x5
145x5
165x4,3

I was thinking this was an awful session after missing all those snatches.  But I snatched 165 twice (!) and squatted 330 deep AND pressed 165 4 times...and that's pretty darned good for me.  So it was another good session.

2012-02-06

Clean and Jerk
75,95,115,135,155x2
175,195x1
220x1 (PR +5 lbs)

225x0,0 (Got the clean missed the jerk)
205 1x2 sets

Front Squats
235x2
275x2 (PR +1 rep)
295xfail
265 2x2 (PR +1 set)

Incline Press
155,175,195x3
215,220,225x1
205 2x2

That's all.  Doesn't look like much, but it got me pretty tired.  Got home late from work so had to train late.  I'd been waiting all day to try that 225 CJ.

2012-02-08

Snatches
75,95,115,135,145x2
155 1x5  (PR +2 sets)

Squats
205,235,265,295x3
315x2
335x1 (+5lbs)
305 2x2

Push Press
135,155,170,185x5 (PR +2 reps)


Little bit of form breakdown on the last two sets of snatches, but still pretty solid.  Squats were hard and PP was harder coming after the squats - I like to do them before leg stuff because they work pretty much everything.  170 was stupid-fast and easier than 155, but I maybe should have rested a bit more before doing the 185 set.   Got some good work in tonight that'll pay off next snatch session, I think.

2012-02-10

Clean and Jerk
Shankle Presses for warmup.
75,95,115,135x2 (uh-oh last one was hard to get up from)
155x2
175x1
195x1
205x1,0 (stopped there - shoulders hurt a bunch)

Deadlifts
245x2
275x2
305x2
335x2
365x2 (not too hard...hm)
395x1 (very hard)
400x1 inch

T's and W's
5lbs 15x2  (God this hurt)

Pretty unmemorable session - at least, I'd like to forget it.  T's and W's hurt while doing them bbut my shoulders feel much happier now.  Going to make them an everyday thing.  deadlifts are headed in the right direction, got 10lbs more than last time.  There's a real sharp cutoff in strength between 365 and anything above.  I can loft 365 a bit at the top but anything heavier is hard coming off the floor.

Yesterday I went to bed at 11:00PM after being awake for 38 hours, so I'm not too surprised about my lifts tonight.

2012-02-14

Clean and Jerk

barxsome
95,115,135,155x2
185x1
205x0,1x4

Clean and Press
155 3x2 (3 hang cleans, 3 presses)
175x1
180x1
185x1

Squats
185,225,255,285,305x3

Done.

Cleans have become stupid-easy.  The jerks should be too, but I'm still unco-ordinated on the split.  The 5th at 205 looked better than the first 2 as I started to get the sequence.  Noted that the jerks felt light so I went for it on the presses and it paid off.  305 is the highest squat triple I've done in a year.

Swing Snatches
95,115,135X2+1
145x2+0
145x1+1x4 sets

1 Arm BB Curls
Bar 8x2sets

1-arm snatches
right arm
5x2 sets

Hardest part of snatches tonight was just holding on to the bar.  Grip is fatigued today.  No training tomorrow; no time.

Joe Mills was a sadistic bastard

SN
135 1x5
145 1x5
155 1x5
160x1
165x0 (really bad miss, wasn't going to get it after that)

CJ
165 1x5
175 1x5
185 1x5

stopped there - I was going to make a hurtful error if I kept going.  If this doesnt help my conditioning then there's no hope at all...

Splits are getting cleaner.

2012-02-20

SN
barxsome
75,95,115x3 (from hips)
132.5,142.5,152.5 1x5 sets
157.5,162.5,167.5x1
172.5xmiss,miss

CJ
165,175,185 1x5 sets
190,195,200,205,210x1

Whew! Very tiring. Snatches went better. I loaded too heavily last time so I went with 75% of max to start (like you're supposed to) and worked up.

CJ - the clean recovery just got harder and harder right to the last set as fatigue built up. I was thinking I would do some Body building type work tomorrow, but I dunno.

2012-2-21

Push Press from Rack
115x3
145x3
155x3
175x3
195x3
205x2 (PR +1 rep)
185x5 (PR +1 rep)

Oly Squats
205 3x2sets
235 3x2 sets
265x3
295x3
315x3 (PR +1 rep)

And that's enough.  Many SN and CJs to do tomorrow...

2012-02-22

SN
75,95,115x3
132.5 1x5
142.5 0,1x4
152.5 1x5
155x1
157.5x1
160x1
162.5x0,0

CJ
165 1x5
175 1x5
185 1x5

And I had to stop there; my underarms hurt so bad.  Teres major and minor I think.  They're working hard.

2012-2-24

SN
75,95,115x3
127,5,137.5,147.5 1x5
150,152.5,155x1
157.5x0,1

CJ
165,167.5,170,175,180,185,190,195x1
200xmissed the clean
200x1


OK I've done this for about two weeks and the results so far are:

I'm tired all the time
I hurt in my shoulders, knees and hips almost all the time
All my lifts are in retrograde.
My form is deteriorating

Screw it.  What I was doing before was working: my form was better, I was happy and had energy and I was getting stronger and better.

I'm going to:

DAY1: quick lift - w/u triple + singles to the day's max + 2-5 backoff sets of singles doubles or triples + pullups day
DAY2: strength train whatever the hell I feel like working on, probably squats alight pulling exercise and a press.

I don't like pain, I don't like reps and I don't have have to endure either.

2012-03-06

Snatch
75,95,115x3
135x1
145x1
150x1
155x1
160x,0,1
165x1
170x1 match PR
175x0,0

CJ
175x1
185x1
195x1
205x0,1
215x0

FS
225x3
245x2
265x1

PP from rack
135,155,175x2
185x2
195x1
205x1
215x1

Snatch High Pull
185 3x3

Pendlay Row
185 5x3

Back was really tired from moving yesterday.  Could really feel it on the FS and PP. Power snatched the 170 and 175.  Gotta practice those, catching lower.

2012-03-7

SN
135 2x5 sets

CJ
175 2x5 sets (1 clean 2 jerks)

Close Grip OHP (first two fingers on the smooth)
135 8x2 sets

High Bar Squats (No belt)
135,185,225,255x3
285x2
315x1 (possible PR)

High bar Paused Pin Squats
255 3x2sets

Ballistic Pullups
5x3 sets

The squat may be a beltless High-Bar squat PR.  I may try going beltless for a while.  Back feels pretty good and it would be good for my middle to do so.  I don't have access to my logbook (still in a box...somewhere).  Went for doubles on both quick lists.  I'll be alternating going forward.  Reps on snatch max on CJ, then max on SN, reps on CJ.

2012-03-09

Snatches
barxsome
75,95,115x3
135,145,155,165,175x1(P! feckin'! R! +5lbs)
160 1x2,0

CJ
175 2x5 sets  (1 cl,2 jrk)

Clean-Grip DL (no belt)
155x3,
185x3
245x2
275x1
315x1
345x1
375x1
405x1 (Finally! +20lbs from last time)

BTNPP
155 5x3 sets (DAMMIT! Supposed to be 3x5sets)

Paused Front Squat
225 3x3

Started the session unsure, but finished with some pretty confident lifting.  Back almost started to round on the DL, but managed to keep neutral and drive my shoulders back.  I short-changed myself of 540lbs of volume on the BTNPPs, I figure.

405lbs clean grip DL sounds very good.