Virtualmeet.net

Well, I'm off to a very slow start this year, but it's time to get the ball rolling.

Best Lifts:

Snatch - 95kg (Nov - Virtualmeet)
C&J - 125kg (Nov - AB Provincials)
Back Squat - 155kg (Dec) 160kg (May3/11)
Front Squat - 140kg (Sept) 315lbs (April29/11)
Deadlift - 187.5kg  195.5kg (Feb/11)

Goals:
200kg deadlift in February meet
100kg snatch before the end of May
Make National qualifying standard - 248kg @ 94

Starting with a 16 week cycle from performancemenu.com (http://performancemenu.com/daily/cycle.php?cycleID=25), four 4 week cycles alternating strength focus and technique focus.

Strength Week 1, day 1:

Back squat - 83% x 3 x 5 - 127.5
Snatch deadlift - 110% (of snatch) x 3 x 3 - 110
Push press - 80% x 5 x 5 - 60, 70x4
Pull-ups - (6, 8, 10 reps) x 2
Weighted sit-ups - 3 x 10

Last set of squats:
: http://www.youtube.com/watch?v=z3VRpiTIlEU

Off to a terrible start here.  Ended up getting called into work on Friday, and then Saturday as well. 

Spent a little time on Saturday attempting a Turkish get-up for the nowyoutry.com monthly challenge.

: http://www.youtube.com/watch?v=JxBPUMwx9ps

Sunday took the technique work from day 2 and combined with the strength work for day 3.

Mid-hang muscle snatch - 60% x 3 x 3 - 60 - this was a little too heavy, tons of press out
2-position clean (floor, mid-thigh) + 2 jerk - 60% x 4 sets - 80

Front squat - (70% x 3, 75% x 2, 80% x 1) x 3 100, 105, 115
Snatch pull - 100% (of snatch) x 3 x 3 100
Rack jerk - start with 1 push jerk + 1 split jerk until you can't push jerk anymore; then drop to split jerk only to a heavy single 80, 90, 100 - stopped there, my shoulder was sore from the get-ups.

Monday, went and did my max attempts for the week since Tuesday night is gymnastics and Wednesday my wife is out.

Snatch: 60,70,80x2,85xf,f,1,f
C&J: 70,80,90,100,110,115xf
Squat: 110, 130, 140, 145

Turned my platform sideways and took some video.  My technique is really off, especially the snatch, the bar was leaving my legs about mid-thigh instead of near the hips.  I need to do more focused technique work in my warm-up.

Did a little conditioning with the kids at gymnastics on Tuesday, and about 20 minutes of stretching and core work on Wednesday.  Then last night:

Power snatch - 75% x 2 x 3 70
Snatch balance - heavy single; 80% x 2 x 2 70, 80 -gave up on these, need to learn them with lighter weight
Back squat - 85% x 3 x 5 132.5 - felt heavy but got better as sets went on
Clean deadlift - 115% x 3 x 3 140
Push press - 83% x 5 x 5 60,65x4 - right shoulder doesn't like these
Bent row - test max; 77% x 8 x 3 65x2,80 - 80 was a bit heavy, cheated the last couple reps
Weighted GHD sit-ups - 3 x 6 (unweighted on bench)

Spent the weekend curling in a bonspeil.  Haven't thrown a stone in a couple years but we did pretty decently, finishing 2nd in the C division.  I'm surprised I wasn't more sore after 5 games in 48 hours. 

Last night's lifting:

2-position snatch (floor, mid-thigh) - 60% x 4 sets 60
Front squat - 75% x 3, 81% x 1, 77% x 3, 80% x 1, 79% x 3 105,115,107,112,110
Snatch pull - 103% (of snatch) x 3 x 3 102.5
Rack jerk - heavy single; 90% x 1, 85% x 1 x 2 70,90,100,110,120,125f,110

3 rounds for time of:
10 sand bag halfmoons - done with 25kg plate
10 clapping push-ups
(time not kept)

Last night's workout was rushed, I tried to squeeze too much in to too little time.  Started off on the wrong foot by not getting a good warm-up and rushing into heavier weights.

Snatch: 70, 80, 85, 90fff  -- had the bar high enough but it was getting away from my body and finishing out front
C&J: 70, 90, 100, 110, 115ff --missed the jerk both tries
Front Squat: 110, 120, 130, 135f --not enough rest between attempts

Warmed up with some power snatches and then full snatch, just missed 90 twice, technique was feeling more solid.

Back squat - 87% x 2 x 4 135
Snatch deadlift - 118% (of snatch) x 2 x 3 110,120,130 -increase weight because these felt light for deadlifts
Push press - 85% x 4 x 5 70,75x4
Bent row - 80% x 6 x 3 80 - felt a little too heavy

The other good thing. my wife and I have been doing 5-10 minutes of stretching just before going to bed.  Been working mostly on my hips, a little on my bad shoulder. 

13-02-2011

Muscle snatch - 65% x 3 x 3 55
Power clean + clean + jerk - 65% (of clean & jerk) x 4 sets 82.5
Front squat - 80% x 3 x 5 110, 120x2, 115x2 --110 felt light, 120 heavy
Snatch pull - 105% (of snatch) x 2 x 3 102.5
Rack jerk - heavy single 90,100,110,115,120f --110 and 115 felt very solid
Ab Wheel 10x3

14-02-2011

Wanted to try a heavy deadlift to get a feel for how much weight I need to borrow.

Clean to bottom (not stood up): up to 120x1x2
Deadlift: 120x3, 140x3, 160x3, 185x1

turns out I'm not going to need too much more...

Conditioning

Tabata intervals, 8 rounds:
KB swings with 20kg plate
Pull-ups (assisted)
Push-ups

I really need to do more conditioning

edit: oops wrong day

16-02-2011

Max day
Snatch: 90,f,1 92.5,f,f
C&J: 115x1,f,f
Squat: 150x1

Snatch is coming along, finally hit 90 again and 92.5 were both near misses.  115 was a little shaky on the first try, then went and missed the clean on attempt 2 and jerk on #3.

Strength cycle 1, week 4
18-02-2011

Back squat - 90% x 2 x 2 140,145
Snatch pull - 107% (of snatch) x 1 x 2 105
Press - 80% x 4 x 4 60 (did a single with 70 as a test)

Done with 10kg plate, on rower:
Weighted GHD sit-ups - 3 x 10
Russian twists - 3 x 20

20-02-2011

Muscle snatch - 70% x 3 x 3 60
Clean + push jerk + hang clean + jerk - 60% x 3 sets 80,90,100

Front squat - heavy single (~90-95%) 140, 145f
Rack jerk - 80% x 1 x 3 - These became C&J at 110, jerks were off, missed 2 of 3

Overall, felt like a very good workout, tied my FS PR, not sure why the jerks at the end were so terrible, the two at 100 felt easy.

22-02-2011

Max day

Snatch: 80x2, 85, 90, 92.5f
C&J: 90, 100, 110, 120f,f

ran out of time for squatting.  C&J missed the jerk both times, first was way in front, second I balked.

I think Friday will be the day for deadlifting

26-02-2011

Deadlift day!

27-02-2011

Back needed some recovery time after the deadlifts so started with the light day

Power snatch - 80% x 2 x 4 70
Power clean & jerk - 80% x 1 + 2 x 4 90

Wall sit for nowyoutry.com

WARNING - MOST BORING VIDEO EVER
: http://www.youtube.com/watch?v=JLp-ryqRBz8

28-02-2011

Back to day 1, week 1 of the Bulgarian cycle.  I'm going to need to try to get all 5 days/week in for this cycle I think.

Snatch - 85% x 1 x 4 80,85x3
Clean & jerk - 85% x 1 x 4 110
Front squat - 85% x 2 x 3 120x2, 125 - paused at the bottom.

Installed a pull-up bar on the wall.  I'm going to attempt a page out of Chad Waterbury's book and do one max set every day this month.

3-3-2011

Snatch - 85% x 1 x 4 80,85,90f,1, 95f, 85x1,1
Clean & jerk - 85% x 1 x 4 110x1,f,1 115x1,f
Back squat - 85% x 2 x 3 130, 140x2

Was feeling good, the snatch at 85 felt like a power snatch so I thought I'd try some heavier ones.  Missed 90 out front first try, nailed it on the second.  95 was there, but in front. 

Jerk is still killing me...  almost literally.  My back foot slid out on the second attempt at 115, dumped the bar in front but it was scary.  I need to find something to make my platform a little rougher, right now the traction is iffy.

edit: pull-ups, each rep done from dead hang
1st: 5
2nd: 6
3rd: 6
(I suck at pull-ups)

4-3-2011

Power snatch - max attempt (only 1 attempt at record) missed 85
Power clean - max attempt (only 1 attempt at record) 110

3 sets of:
A. Pull-ups - max reps 6,6,4
B. Knees to elbows - max reps 9,9,8  --wow, these are harder than I remember

5-3-2011

Snatch - 90% x 1 x 2 90, 92.5f, 90
Clean & jerk - 90% x 1 x 2 115, 115
Front squat - 90% x 2 x 2 130x2
Pull-ups - 6-1/2

6-3-2011

Snatch - 80% x 1 x 5 80 done every minute on the minute
Clean & jerk - 80% x 1 x 5 100 done every minute on the minute

pull-ups - 6
Leg raises - 8x3

7-3-2011

Caught a cold and wasn't feeling 100%  (plus 5th day in a row)

Snatch - 85% x 1 x 4 85
Clean & jerk - 85% x 1 x 4 90,100 shoulders complaining
Cleans 115x3
Front squat - 85% x 2 x 3 120x3, 125x2x2, 130x2

Pull-ups 6

Hi Jeff,

what book from Chad Waterbury is this taken from?
Thanks,
Christian.

Just a blog post of his - I believe I originally read it on t-nation but this is the link that comes up in google:

http://chadwaterbury.com/increase-your-pull-ups-in-record-time/

Thanks.

Well, the last week has been pretty terrible.  Got hit by that cold pretty hard and was not lifting Tues/Weds.  Thurs the kid got sick - ear and throat infection - and we spent a few sleepless nights where he would only sleep for 45mins at a time.  Got worn down and now the cold is back.

Lifting on Friday, light session focusing on getting under the bar quick on Snatches & jerks.  I forget exact numbers, but 70x3 on the snatches & 90x3 on the jerks for a few sets each

pull-ups
Tues - 4
Weds - missed
Thurs - 4
Fri - 5
Sat - 6
Sun - 7

I think I'll call this the deload prior to the virtualmeet and lift in the next day or two then try to get back to the regular routine. 

I hope you will be well soon. Good luck on your meet.

Hope you're back to 100% before the meet, Jeff.

Good luck to you :)

Thanks for the support, I'm starting to feel more like myself again :)

planned some light lifting last night and got a little carried away...  Things were feeling fast and sharp, I think I'm ready for the meet.

Power Snatch: 70x2x4
Snatch: 70, 80, 90

Power Clean + 2 jerk: 90x1x3
Power C&J: 110x1x2
Power C&J + dropped clean + C&J: 110x1

pull-ups: 6

virtualmeet tonight or tomorrow, depending on if my wife is going skiing tonight.  If warm-ups go well I think I'll open at 90 & 115.

Lifted tonight, video uploading as I type.  Overall things went well, jerks felt very solid today.  Gave 1MR (http://www.supplementscanada.com/popeyes/product6848.html) a try since I got a sample pack with my last protein order.  Tasted fairly bitter but gave me a bit of a kick, I don't normally use stimulants, we'll see if I can sleep tonight.

Got too aggressive on weight selection for both of my 3rd attempts, the snatch was pretty close though, had it high enough just bad position.

pull-ups: 8

Going to leave the performancemenu.com program and try something else, I haven't been making the progress I'd like with the current plan - although I admit I haven't been following it very well.  What I want to do is increase the density, more doubles, more squats.  The new plan goes like this:

Day 1:
C&J: max for day - no more than 4-5 attempts above 70%
C&J: 5 heavy doubles
Front Squat: 3x3
Snatch Pulls: 3x3

Day 2:
Sn: max for day - no more than 4-5 attempts above 70%
Sn: 5 heavy doubles
Back Squat: 5x5
Clean Pulls: 3x3

Day 3:
Sn: max for day
C&J: max for day
Squats: heavy single, then 5 doubles
Push press: 5x3


Conditioning, as time permits, 2 of the following alternated for 3 rounds. weight to be in the 8-12 range:
Back exercise (pull-ups, rows, etc):
Abs (knees to elbows, roll-outs)
Plate swings
Pressing exercise (Push press, military press, push-ups etc)

So, last night:

C&J: 90, 100, 110, 120f - just missed the jerk, had it locked but off balance
2Clean + jerk: 105x5 - missed 4th jerk, bad 2nd clean and was out of gas
Front Squat: 3x3 @ 115

conditioning, 2 rounds:
pull-ups: 6
knees to elbows: 8
push-ups: 12

Pull-ups:
Mon-7
Tues-5
Weds-5

Tuesday, light day

Power snatch + hang snatch: 50x4, 70x3
Power clean & 3Jerk: 70x3, 90x2

Spent the weekend judging at the Kyle Shewfelt Gymnastics Festival.  They had a China-Canada-USA international meet with some strong guys, like Tyler from the USA:

: http://www.youtube.com/watch?v=m2d-DrzYmxM
(you can see the back of my head at the judging table at the end of the routine)


Another highlight was Brandon O'Neill's (multiple Worlds medalist) return to international competition after a year off due to injury:

: http://www.youtube.com/watch?v=MRpcU9HWjCI

Needs just a little more difficulty to be world class, but I'd bet he's planning on connecting the 2-1/2 to the double at the end and adding a full-in or triple dismount.  That would make it a medal contender with a 6.5 or 6.6 start.


Lifting - Monday

Snatch: 70,80, 90f,f
Sn doubles: 80x5
Back Squat: 110x6,4,6,5,4
Sn pulls: 110x3x3

Was feeling tired and not having a good session.  missed about 4 snatches so backed off on the squat weight.  Followed another Waterbury suggestion of stopping sets when the reps slow down for the back squats.

31-3-2011

Snatch: 70, 80, 82.5, 85, 87.5f,f,1, 90f,f
C&J: 100, 110, 112.5, 115, 117.5f,f
Squat: 130x2x5
Push Press: 80x5x2, 70x5
Pull-ups:5
knees to elbows: 10x2

Was feeling slow last night.  The heavy C&J's were a grind to stand up with, nothing left for the Jerk.  Skipped a max squat attempt due to time.

2-04-2011

C&J: 90, 105, 115, 120f
2Clean + Jerk: 100, 105x4
Front Squat: 120x3x3
Clean Pull: 140x3x3

Pull-ups: 7
Ab roll-outs: 6x2

Core felt weak on the front squats, like I couldn't get the power from my legs to the bar.  Clean Pulls were a little too heavy, my back wasn't staying upright enough.

4-4-2011

Snatch: 80, 85, 90, 95!, 97.5f
Sn doubles: 80x3, 85x2
Squats: 125x4x5, 125x5
Sn grip pulls: 120x3x3

pull-ups: 5
Knees to elbows: 8x2

It's funny where good ideas come from sometime.  I was watching this video of William Pendley and thinking about how the lift was being taught:
: http://www.youtube.com/watch?v=Q0Ql7TMN0DM
This got me thinking about how legs can only act to slow you down as you pull under the bar.  My legs need to be faster than my arms or else they'll be acting as a damper; there is no way they can pull you under the bar faster so they need to get up and out of the way as fast as possible.  On the pull under I should be actively lifting my knees up to my chest and landing in a deep squat.  In a perfect Snatch, my feet would hover just above the platform for the entire pull under and land, knees at my chest, just before (after, maybe?) my arms locked overhead.

Made for some good fast lifting last night... tied my PR!

Not a very good week for lifting, did tiling in the basement over the weekend.  Took longer than I expected and spent too much time on my knees.

Monday - 11-4-11
Grace - 30 C&J 62kg for time: 5:05


Thursday - 14-4-11
2Clean + Jerk: 100, 102, 105, 107, 110
Back Squat: 110x8x3

16-4-11

Was in Lethbridge on the weekend judging at Alberta Provincials.  It was at the University and their gym was right next door.  Managed to get in some lifting between sessions on Saturday.  They had 3 platforms with bumpers, but I was the only one using them for Oly lifting.  (There were a couple big guys doing stiff leg deadlifts for sets of 5-6 with about 180kg though)

Max day: (I don't remember all the attempts, but these were the heaviest few)
Snatch: 90, 95f,f
C&J: 110, 120f,1
Squat: 130, 140, 150

Pull-ups: 8, 6
knees to elbows: 8x2

Another not so great week for lifting, was pressed for time in the evenings but got some squatting in...

Monday
Front Squat: 110x5x5


Thursday
Jerks from rack: 90, 100, 110, 120
Back Squat: 130x3x2, 135x3, 137.5x3x2

Squats felt strong tonight, so that's a plus.

Saturday

Dropped in to Natural High crossfit in Okotoks for their workout of the day.

Clean & Front squat
3x3
5x3

not 100% on the weights, pounds and all black bumpers confuse me.  I think the heavy sets were about 225, still an easy power clean.

Bonzaii
21 - 15 - 9
C + J 115/75#
x3 Dbl. Unders (64/45/27)

time: 10:15 (I suck at double unders)

April 29

Dropped in to Crossfit Brio in Saskatoon today for their WOD

Front squat - 5,3,3,1,1,1
225,245,255,275,295,315 NEW PR!

conditioning - 65lb sandbag

30 sandbag lunges
21-15-9 (sandbag to shoulder, burpie)
30 sandbag lunges
time - 9:47

May 3 - back home

High hang Snatch: 70x2x5
Back Squat: 110x5, 120x3, 130x3, 140x1, 150x1, 160x1 PR!

Sprints, approx 50m: 6, 70-90% effort

: http://www.youtube.com/watch?v=M0n1T-ZXev8

Weather's finally getting nice, most of the snow is gone.  I intend to get outside much more for some conditioning work.

The 5,3,3,1,1,1 seems to work very well for me to get warmed up for max attempts

hoping to get back to more regular training later this week.  Thinking of a possible competition at the end of the month.

Congrats on the PR!

Thanks!

Went for a run with the wife on Wednesday night pushing the stoller, about 2km or so, pretty laid back pace

May 6
Wasn't feeling well on the 5th but decided to try a little on the 6th.  Missed two attempts snatching 70kg and pretty much called it.
Military press: 50x5, 60x3, 70x3, 75xf


May 7
2 Clean + Jerk: 90, 95, 100, 105, 110
Clean pulls: 130x3x3

not much but things felt a lot better than yesterday.  going to have to go lighter on the clean pulls I think, they were getting too deadlifty.  (hips rising too fast)

May 9

Snatch: 70, 80, 85xf,f,1, 90xf,1
Snatch: 80x2x5
Squat: 120x3, 125x3x4
Sn grip deadlift + shrug: 125x3x3

Snatches felt a little off on the singles but I went 10 for 10 on the doubles.

May 11

C&J: 90x2, 100, 110, 115, 120f,f
Front Squat: (110x4, 120x3, 130x2)x2

3 sets of:
(Sprint 50m + 10 push-ups)x2

missed the 1st jerk at 120, 2nd try my grip slipped on the clean.

Trying out fitocracy.com for logging my workouts...

May 14

Snatch:
70 kgs x 2 (+90 pts)
80 kgs x 1 (+100 pts)
90 kgs x 1 (+112 pts)
90 kgs x 1 (+112 pts)
95 kgs x 1 (+119 pts)
90 kgs x 1 (+112 pts)
All 90's were misses... 95 was a balk

Push Press:
70 kgs x 5 (+54 pts)
75 kgs x 5 (+57 pts)
75 kgs x 5 (+57 pts)
behind the neck

Barbell Squat:
110 kgs x 5 (+84 pts)
130 kgs x 5 (+100 pts)
130 kgs x 5 (+100 pts)
130 kgs x 5 (+100 pts)
heavy, but do-able, took a little extra rest before the last set

May 15

Conditioning, done as a circuit with Tabata intervals
Push-ups: 10x8
jumping pull-ups: ~5x8
bent over rows, 50kg: ~8x6, 6x2
knees to elbows: ~6x8

numbers are approximate, some sets I didn't make my target reps but no time for tracking all this...

May 16

clean doubles: 100, 110, 112.5, 115, 110, 112.5
bench press: 70x5

May 30

not real happy with how my body's been acting over the last while, I've lost a fair bit of flexibility in the last year in particular my quads and shoulders seem stiff.  For a bit of a change of pace, I'm going to be doing Eric Cressey's Show & Go program to get some good programming with proper warm-up and cool down, and mobility work thrown in between sets for good measure.

doing the 3 day a week program, MWF and my plan is to do Snatches on Tues and C&J on Sat.  Will do it as a substitute for conditioning, so the plan is to lift every minute on the minute for 15 minutes, probably snatch doubles and C&J singles, will see how it goes this week...



Week 1, Phase 1 - Monday

Foam roller series
Mobility warm-ups

Front squat: 112x3, 120x3, 115x3x2

Speed deadlift: 110x2x5

Reverse db lunges from deficit: 15x8x3
feet elevated push-ups: 10x3

bent over rows: 60x10x3

cool down stretching


Also, bought a used dumbell set off kijiji, sight unseen (my father-in-law is going to pick them up) I think it was a steal of a deal, but won't know till this weekend.

Tuesday

Mobility warm-ups

Heidens 4x5/side
20m falling sprint 6x1/side


Wednesday - drinking with some friends who were up from Chile they dropped by unannounced.


Thursday

Foam roller series
Mobility warm-ups

Close grip bench: 80x3, 82x3, 82x3, 75x3
Pull-ups BW+10x3x4

Walking db lunges: 15x6/side x3
Pendlay rows: 60x10x3

Ab roll-outs: 8x3

cool down stretching

Saturday

Went for about a 6km hike with some friends, carrying the kid in his backpack

Foam roller series
Mobility warm-ups

Deadlifts: 145x5x4

Bench Press: 80x5, 85x5x2
Glute-ham raises: 6x3

pull-ups: 5x3

mobility work & cool down stretching

bench press felt surprisingly strong.  I think I could've beaten my previous record of 1 rep in the military bench for reps.

Tongue in cheek aside (had a good laugh!), I think you've touched on one of the main reasons why not many people do the reps event. "Repping out" with bodyweight is just not a meaningful proposition for many virtualmeeters. But hey, if you can now get 2-3, I guess you're now 200-300% stronger! ;D

Well, the truth is that I'm just not setup for benching so I never do it.  My squat stand is too high to reach on the bench, and it's been on my wish list for about 2 years now to get a piece welded on the back to make it low enough.  I'm improvising at the moment, I've got my bench up on a couple plates to make it high enough.  It's pretty iffy.  But hey, with a 200-300% improvement without training, why bench?

Monday - Phase 1, week 2

Foam roller series
Mobility warm-ups

Front squat: 125x3, 127x3, 125x3

Speed deadlift (done more like clean pulls): 115x2x5

Reverse db lunges from deficit: 15x8x3
feet elevated push-ups: 10x3

bent over rows: 60x10x3
side iso ab holds: 3x3x10sec/side

cool down stretching

Decided with only 3 sets that I shouldn't be a wimp on the squats this week.  The speed deadlifts were done as clean pulls, they felt nice and fast at the top.

Tuesday

Snatch: worked up to 95x1 and a couple misses at 97.5
C&J: worked up to 120

Was supposed to be a light day but the weight was moving well...

Thursday

Virtualmeet day, weather outside was beautiful!  Moving the plates back into the house after lifting was challenging for the ol' grip strength.

Found a steal of a deal on kijiji (Canadian classifieds website) on some dumbbells. A mix from 5-100lbs with about 14 pairs, weighted heavily to the bigger end.  About 1500lbs of steel for only $300.

Unfortunately they're in lbs, so any dumbbell work is going to be written in lbs just to make my log more confusing.

Saturday - Week 2, Day 2:

Foam roller series
Mobility warm-ups

Close grip bench: 80x3, 80x3, 85x3, 80x3
Pull-ups BW+ #15x3x4

Walking db lunges: #70x6/side x3
Pendlay rows: 60x10x3

Ab roll-outs: 8x3


Sunday, Week 2, day 3:

Foam roller series
Mobility warm-ups

Deadlifts: 140x5, 150x5x3

1-arm alternating db bench: #70x5x3
Glute-ham raises: 6x3

chin-ups: 5x3

mobility work & cool down stretching

Tuesday - Phase 1, week 3

Foam roller series
Mobility warm-ups

Front squat: 120x3, 125x3, 130x3, 132x3 125x3

Speed deadlift (done more like clean pulls): 125x2x5

Reverse db lunges from deficit: #50x8x3
feet elevated push-ups: 10x3

bent over rows: 60x10x3
side iso ab holds: 3x3x10sec/side

cool down stretching

I think that's a new 3 rep PR on the front squat.  It was a real grinder on the last rep.  Was planning on upping the weight on the bent over rows this week but was pretty much exhausted by the time I got to them.

Thursday - Week 3, day 2

Foam roller series
Mobility warm-ups

Close grip bench: 80x3, 80x3, 85x3x3
Pull-ups BW+ #15x3x5

Walking db lunges: #70x6/side x4
Pendlay rows: 60x10x3

Ab roll-outs: 8x3

Cool down stretching

Saturday - Week 3, day 3

Foam roller series
Mobility warm-ups

Deadlifts: 145x5, 155x5x3, 145x5

1-arm alternating db bench: #70x5x2, 70x7
Glute-ham raises: 6x3

chin-ups: 5x2, 6

mobility work & cool down stretching

Tuesday, Week 4 - deload week

Foam roller series
Mobility warm-ups

Front squat: 122x3, 127x3x2

Speed deadlift (done more like clean pulls): 130x2x3

Reverse db lunges from deficit: #50x8x2
feet elevated push-ups: 10x3

bent over rows: 65x10x3
side iso ab holds: 3x3x10sec/side

cool down stretching

I've got a bit of a cold (again, ugh), so I'm glad that this is a lighter volume week

Thursday

Foam roller series
Mobility warm-ups

Close grip bench: 80x3, 85x3, 90x3
Pull-ups BW+ #25x3, 15x3x2

Walking db lunges: #70x6/side x3
Pendlay rows: 60x10x3

Ab roll-outs: 8x3

Cool down stretching


I'm getting better at the ab roll-outs, able to get all the way down and back from my knees for a whole set.

Sunday - Week 4, day 3

Foam roller series
Mobility warm-ups

Deadlifts: 145x5, 160x5, 165x5, 150x5

1-arm alternating db bench: #70x5, 80x5, 70x6 - last rep at 80 was ugly...
Glute-ham raises: 6x3

chin-ups: 5x3

mobility work & cool down stretching


End of phase 1.  So far so good, the foam rolling is getting less painful, particularly in my calves and lats.  2 back exercises for every chest one really feels like a lot of back work.  I'm a little disappointed that I wasn't able to increase the weights for the back exercises more.  Can't really complain about progress, the numbers on the first exercise of the day seemed to continually improve.

Phase 2, I'm going to try to get some olympic lifting back on the in between days but that being said we're headed into shutdown at work so I'm going to be very busy so we'll see how it goes.  Time to go do some reading and figure out a whole new set of mobility movements for Tuesday!

Ugh, way more hours at work than I would like.  Was about 80 last week and this week is only looking a little better.

But I was inspired last night by the upcoming gathering and did my own little powerlifting meet.  (my wrist was bothering me so I couldn't snatch or C&J)  was hoping to get a 1000lb total but came up a little shy.

BW: 91kg
Squat: 145, 155, 165f
Bench: 90, 95, 100
Dead: 185, 205f. no 3rd attempt

Took too big a jump on the second dead, mis-calculated when I was taping dumbells on and going from kg's to lbs.  Bench went well, I can't remember the last time I benched 100 (maybe in 2005?) so that's a plus.

I videoed it all but it's not quite to Virtualmeet standards.  Used a website as my newspaper, forgot to roll up my shorts for the first squat attempt,  my whole bench setup is a little iffy and I taped weights on for deadlifting.  Good to video though, there's some technical issues with my squat that should be addressed.

Oh, and a couple days ago I worked up to a new front squat PR of 145.  I think that was on Sunday.

After 21 days of work in a row (and 27 of the last 28) our plant expansion was finally tied in and running on Saturday.  -it's not fully operational yet but at least we're producing again.

Now I can get back to more important things, like lifting.  Starting Phase 2 of Show & Go.  Took it a little easy last night

Foam Rolling
mobility warm-up (stuck with the phase 1 warm-up for now, no time for learning all the new exercises)

Sumo Deadlift - 140x2, 145x2, 140x4x2  - never tried these before, I think I like them

Reverse lunges (front squat grip): 40x6, 60x6x2
db push press: 55x6, 65x6x2

chest supported rows: 55x6x3
ab wheel iso-holds (10s): 3x3

Cool down stretching

Tuesday - Jul 19

got inspired watching 94kg Jr. Worlds - http://www.youtube.com/watch?v=Cz_QyCw4GTk

Snatches, every minute on the minute for 15m about half at 70 & half at 75.  Still painful on the wrist so went with a narrow grip as this took some of the pressure off.

Thurs - S&G day 2

slight incline bench: 85x2, 95x2, 85x4x2

Neutral grip db bench: 70x8, 65x8x2
pull-up 6x3

1-arm db row: 65x10x2, 65x8x2
1-leg RDL with db: 50x8x3

was surprised how difficult the RDLs were, haven't tried these before but I had a lot of trouble trying to keep my balance.

Sunday - S&G day 3

speed box front squats, 60sec rest: 75x2x6
speed bench press, 60sec rest: 50x3x6

Sn grip rack pulls: 100x6, 120x6x2

db front lunges: #55x8
db bent over rows: #55x10


Got some visitors out this week so probably won't get any lifting in...