2012-03-10

CJ
barxsome
Shankle SplitJerk warmup
95,115,135x3
155x2
175,195,205x1
215x0,0
185 1x5 sets

SN
135 2x5 sets

Presses from the Rack
135,155,165x3
175x1
185x1
190x1
165x4

High-Bar SQ
225x3
245x3
275x3 (belt on)
295x2
320x1

High-Bar SQ (3 sec pause)
265X3

Belted up today cuz back was tweaky.  Footwork was futzed on CJ.  I guess I'll take the weight back down and work split form till I get it right, then creep back up.  The 190 press is a PR at this bodyweight.  Brought my grip in to just outside the shoulders (thumbs are touching shoulders) and it seems to be a stronger way for me to press.  The bar wants to go out front more, but it feels like everything is working more in concert.  All the 135 snatches were power snatches - I think I can go up 5 lbs on the next SN rep day.

2012-03-12

SN
w/u some by some
135x1
145x1
155 1x4

CJ
155x1
165x1
175x1
185x1
195 1x4

FS
135x3
185x3
235x3
255x2
275x1
250 2x2

PP
135x5
These felt really bad.  Shut it down there.

DB Curls
40's x5
50's x5

SN was good last three reps pretty happy with how I moved under the bar.  CJ stank.  Shoulda stayed at 185.

2012-3-15
Cj
worked up to
200 1x5

SN
worked up to
157.5x1,1,1,0,1,1

Clean and Press
145,165x3
180 1x3

SQ
195x3
225x3
255x3
285x2
315x1
285x5

Pullups
BW+25 5x3 sets

CJs were nice.  Unsteady on the split but miles better than last time. Last few SN were power-style, knees didn't want to bend.

2012-03-17

SN
worked upto
155x1,0,0
135 2x5 sets

CJ
175 2x5 sets

Snatch high pull
190 3x3

Jerk lunges
225 5x3 sets

Straight arm Pulldowns
worked up to
150 10x2

Clean + PP
190 2x3 sets

Felt drained today for some reason. Jerks sloppy, PP sloppy, attempting to power the SN. Weird.

2012-03-19

CJ
w/u
135,155 x2
175,185,195,205,215x1
225x0 (Pressed out)
205 1x2

Klokov Snatch pulls
115 3x2 sets
125 3x2
135 3x2

Front Squat
135x3
165x3 + 3 push presses
185x2 + 2 push presses
215x2
235x2
255x2
275x1
250 2x2

Push presses
190x3
205x3 (PR +1 rep)

Close Grip press
145x6

Pendlay Rows
185x5
205x5
225x5

That's it.  This felt good, once my knees warmed up - they've been killing me the last two days.  Bought some Rehband knee sleeves from Jackals Gym.

Footwork was off on the heaviest CJ, all the others were darned good.  The clean and clean recovery were good too.  PP surprised me - I'm pleased I got that last rep.

2012-03-21

SN
75,95,115x3
135x2
145,155x1
165x0,0,1
170x1
175x1
177x0,0
157 2x2

OHS
145x5

Shankle Complex (3 shrugs, squat clean from hang, 2 jerks)
185x1,1,1

Squats
225,255,285x3 (1st rep paused)
315,335x1
295 2x2

Presses
135,155x3
175x2
185x1
195x1
175 2x2

RDL
225 6x2

Right knee was hurting a lot so I wasn't getting under the snatches.  when I start getting down, the weight I'll be able to handle will go up quite a bit, since I'm power snatching every rep.  Presses were awesome - hit the groove just right and the 195 floated up, faster than the 2nd reps at 175.  Overhead squat was really solid, I'm going to try more weight for 5 next time I do them.

2012-03-23
CJ
135,155,175x2
185,195,205,215x1
225x0,1 PR+5lb

207.5 1x3

Klokov Pulls
bar,75,95,115,135 1x2

Clean low pull
245 3x3

DL
275,305,335,365,395x1
365 2x2

Split Jerk Lunges
225 3x2
185 5x2

BTNPP
185 2x1
165 3x3

1 Arm BB Press
65x5
75x3

Knees didn't hurt at all.  Had the new Knee sleeves on.

2012-03-28

SN
75,95 x3
115,135x2
155,165x1
170 0x4,1
155x1
160 1x3,
160x1+2OHS (PR +1 rep OHS)

Shankle CJ Complex
190 1x4 sets (PR +5lbs, +1 set)

SQ
225,255x3
285 3x3

PP
135,155,175x3
195 3x2,2

No food all day 'cept for a gas station danish.

2012-03-30

CJ
barxsome
135x2
155x2
175x1
195x1
215x1
225x1
195 1x3

SN
135 2x5 sets

FS
205x3
225x3
245 2x2
225x5

CGBP
135x5
155x5
175 5x2

Pullups
BW 8x2 sets

tried to speed through the CJ's because my right knee was making horrible sounds and feeling unstable, receiveing the clean.  Better than 2 days ago, but still not right.  Probably get better with some more rest. Found a groove on FS where it didn't make such a noise or cause pain so I did a bit more.

2012-04-01

SN
singles to 155
165 0x3
155x0,1,1,1,1,1,1
165x0,0

Power Clean + Power Jerk
165,175,185,195x1
205 1x2 sets

DL (clean style)
worked up to 315 3x3

Clean and Press
155x2
175 1x5 sets
alternated with
Pullups
BW 5x5sets

Just couldn't get the SN above 155 today.  Missed one @ 135 and I knew there was going to be trouble.

2012-4-3

SN
worked up to 157.5 1x5

CJ
worked up to 207.5 1x5

Got 'em all no misses, so I get to go up

FS
245 3x3

Press from the Rack
135x5
155x5
165x3
175x3
165x3

Pendlay rows
225 5x3

2012-4-6
SN
worked up to
160x0,0,0,0(fuck!),1,1,0,1,1,1

CJ
Worked up to
210x1,0,1,1,1,1

SQ
225x3
255x3
285 3x3

Landmine presses
25x5
50x5
75x5
855x3

Hard night tonight.  I felt good but everything was off and I seemed to be weaker than I felt.  Maybe John Broz s right "How you feel is a lie."  Pulled it together by staying pissed off.  Wanted to give up after the first two missed SN, and then after 2 CJ's and again after the first work set on SQ.  Didn't.

2012-4-8

Gym was closed for Easter. Went to 24 Hour Fitness

Clean and Press
115x5
135x5
155x3
170x3

Clean and PP
185x3
195x3
205x2
215x1
185x3

CG Press
145x7

RDL
225x5 (snatch grip)
225 8x3 (clean Grip)

Barbell Jump Jerk Splits (bar stays on the back)
135x5
185 3x3 (right foot forward only)

Pre-Jerk holds( Bar FS rack, knees bent)
225x10 count
275x10 count
315x20 count (since I started counting faster)
365x20 count
405x 20 count

Jerk Launches
185x5
225x5
245 5x3 (getting a good 8 inches off the shoulders)

Alternating Jump splits
150x3 (just stupid-heavy)
100x5x2 (still too heavy)
BWx10

Rotator Cuff(inclined T's and W's)
10'sx12,10,15

Ballistic Pullups (no kip, touch chest to bar)
BW 5x3 sets

Knees okay today. I get real flare-ups of inflammation in the knees and back when I eat the snacky stuff at work (pastries, crackers, cake, cookies, all packaged). Gonna have to knock that off altogether. Last two days have been so painful I could barely get up and down the stairs in my house. Today, after no carbs of that type, those areas felt pretty good.

I could have gone higher in the PP, but since I wasn't using bumper plates I didn't want to chance having to drop the weights. Plus, some people kept walking very close to me as I was cleaning the bar. I saw every Squat Rack Curls scenario today...

2012-04-09

SN
worked up to
160x0,1,0,1,0,1,0,1,0,1 (oh for cryin out loud)

SQ
135,185,225,255,285x3
Something went SPUNG! in the right knee on the last rep.  Stopped there

BTNPP
155,165x3
175 3x3

Dunno why I can't do as much weight from behind the neck as in front of it.

Gotta see a doc about this knee, I think.

2012-4-11

DL
155x5
245x5
315x5
365x5
405x1
345 5x2 sets

Power Clean and Press (all reps paused)
155 3x2 sets
175 2x4 sets
185x2

Close grip Bench(2 fingers on the smooth)
135x5
185x5
205x5
225x2
185x7

DB Row
100 8x2 sets

Surprised on bench, since I haven't done it for a while.  Disappointed on DL, but it'll come up with some repeated bouts.