2011-1-13

Push Press from the rack
bar x some
95x5
115x3
135x3
155x3
175x3
192.5 1x10 sets

Front Squat
135x3,3
165x3
195x3
225x2
245 1x10 sets

Snatch, Squat and Hold
95 x 10sec
105 x 10sec
115 x 10sec
125 x 10sec
135 x 10 sec (PR + 10lbs)


PP: Started out not sure if I would complete more than 3 sets.  Finished thinking I could do them all day.
FS: Getting a better setup on these.  Elbows high, shoulders up, chest out and knees wide, look up. Tried a belt on the first three sets, but wasn't getting anything out of it so I ditched it.  Shortened the rest times on the last 5 sets.
Holds: The last set today was easier than last time I did them @125.  Setting my shoulders better to hold the weight longer.

Note to self:  Every time I quit grumbling and get happy while training, the whole session just starts flowing.  Work on that.

2011-1-14

A bazillion snatches @135 - doubles and triples - only one of which was caught correctly, many of which were dropped. I'm working on catching them lower.The weight feels light (because it is), I'm just missing the correct line. Closer to it each session, though.

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2011-1-15

Cleans
135x3,3
165x2
185x2
195x2
205 1x6,0,0,1x4 sets

Jerks from the rack
135 3x2
165x2
185x2
195x2
200x2,1x3

OHP
135x10
165 3x2

Clean-Style DL
225x3
315x3
375x1
415 1x5

Good session today. Cleans are cleaner and jerks are coming along.

2011-1-17

Snatches
95x5
115x2
135x2
145 2x10 sets
best two



CG incline BP
145x5
165x3
185x3
200x2
212.5 1x10 (3 sec pause)

Overhead Squats
135x3,3,2

Pulups
BW 10x3

Done. Squats tomorrow.

2011-1-18
High-Bar Squats
135x5
185x5
225x3
255x3
285x3
315x3 (belt on)
345x1
365x1 (PR +20lbs)
375x1 (PR +30lbs)

325x5  (last rep looked like the 375)

Clean pulls
315 3x3 (straps)

1 arm/1 leg BB Snatches (rt side)
45x5,5

1 arm overhead reverse BB lunges (rt side)
45x5,8

I was pretty much done after the last 2 sets of squats.  Shoulda just gone home.

I thought that yesterday's lifting would be a bit of a break due to the drop in volume on the main lift, but I feel like I've been run over by a PMS'ing caterpillar tractor today and I got that creaky done-too-much malaise.  I think I need a lifting time-out.  Arms feel like they're nailed into my shoulders with crooked 2-penny nails, poorly, and the old knees are begging to live with someone else.

I think some light and fast reps days are in order.

1 arm 1 leg BB snatches? Madness.

I may be in your neck of the woods for a few days soon for work. Going to try to take a few days holiday as well and hang out with various strength training people. I'll keep you posted with details and if you're about maybe we could get a lift in!

W

1 arm 1 leg BB snatches? Madness.

I may be in your neck of the woods for a few days soon for work. Going to try to take a few days holiday as well and hang out with various strength training people. I'll keep you posted with details and if you're about maybe we could get a lift in!

W

Cool.  Be a fun time.

2011-1-20

Snatches up 115lb.

Form work.

feh.

2011-1-31
Snatch
75 2x3
95x2
105 2x2
115 2x10

HiBar SQ
185x3
215x3
245x3
275x2
305x1
335 1x2

MP
135 5x3

Pullups
BW 10x3

Snatches felt good. I always drop them when I don't finish the pull. I def have weakness in the bottom, literally, which makes catching the weight low difficult once I get a bit fatigued. Only more snatches will fix this.

Squats felt heavy. This weight should be light for me. I'm not surprised though, since I lost 10 pounds over my break.

Kept presses lighter since I'm doing them differently. Keeping the elbows out more or the right elbow out, actually. Left elbow has always been out where it should be - it's the right shoulder I keep going easy on by pushing the elbow forward.

Pullups sucked, but I did them chest up all the way - no hunching at the bar.

2011-2-2
C&J
135x2
155x2
170x1
185 1x10



Front Squats
215x3
235x3
255x1
270x1
280x1 PR +5lbs@180lbs



Military Press
135x3
145x3
155 3x3

Hepburn Rows
235 3x3

C&J went well.  Of course, I've been doing this weight for 2 months or more, but the cleans are getting deeper and the jerks more solid.  My splits still aren't right and I'm not pushing under the bar hard enough, but I am getting my elbows down in the rack position.  If I can improve one thing it's a good session.  These knock down my presses though.  I'll just have to get used to pressing less weight for a while unless I choose to move them in front of squats again.

2011-2-4

Snatch
95 2x2
115 2x2
135,140,145,150,155x1
157.5x1 (PR +2.5lbs)


C+J
157.5,165,185,195,205x1
212.5x0,0

Clean Grip DL
295x2
365x1
435x1
470x1 (PR +35lbs)


MP
135x3
145x3
155x2
165x2
175 1x3

GMs
185x8 (these felt bad so I stopped)

Snatch and clean pulls were off today.  Did good on the slow lifts however.

2011-2-8
Snatches
130 2x10 sets

Low bar squats, paused(3 count) deep
205x3
235x3
265x3
295x2
325x1
355x1 (not deep enough)
335x1 (not deep enough)

MP
140 5x3 sets

Snatches were awful, but I don't know how I'm going to handle more weight in them except by handling more weight.  Squats felt good, no pains in the knees nor any over-tight body parts .  The extra day off helped.

spent last night working snatch positions

2011-2-10

Clean and jerks
up to 185 1x5

Front squat
up to 260 1x2

push press
175 3x3

feh.

2011-2-13

W/U
Broomstick Dislocates and OHSQ

Snatch Complex
bar x 3 rounds
95 x 5 rounds
Hang snatch +
Polish Press (BTNPP) +
Snatch Balance +
OH SQ

2 min rest between rounds

C&J Complex
Bar x 3 rounds
135x5 rounds
Hang Clean (deep catch)x2 +
FSQx2 +
Jerk x 2

Hi Bar SQ (deep)
225 5x3 sets

Whew. Made it through. Tougher than it looks.