Today was facking hard. Woke up an hour and a half weaker than usual

Squat 270x5x2 pr
Front squat 195x5x2
Rfess 35s x8x3
Good morning 115x8x5
Hanging knee raise 15,14,12

First set of squats tough not awful. Second set I dive bombed the 2nd rep and went too deep, forward on number 4 and managed to eek out number 5 after about 8 breaths at the top lol. First time front squats were easier than back.

saw some pt for a second about my lat. he agreed it was just a pulled muscle

BTN jerk 185x2, 205x lol, 215x2, 225x1+f
5x3x185

Started to push press and stopped bc lat felt bad
some rowing

The 205 jerk i made easily and then lowered it pretty fast. The shirt I was wearing was already sweaty and the bar started slipping down it. I ended up bending forward and dumping it over my head lol.

225 shouldn't have been hard. I wasn't going straight up properly so I made it harder then it was and the lowering after the first rep was bad and took too much out of me. Still almost made it.

Good that I can jerk but annoyed that I can't push press with the lat

I had the lat thing for a while too and didn't know what it was. It hurt like hell to hold the press/jerk rack position. Holding it on my fingertips while jerking completely alleviated the pain. Eventually it just kinda went away on it's own without any physical therapy or treatment after maybe 4 months and I can rack normally just fine.

Snatch 135,145,155,160xo,165xxx pr
135x1x6 on the minute ish
Cleans 175x1x12 every 30s
Clean pulls 205x5x3

Wat

Squat 280x3x3
Front squat 205x3x3
Hang snatch double 115,125,135,135,137 no misses
Split squat 40s x8x3
Gm 120x8,7

To tired/sick/allergy feeling to finish gms. Squats were easier than last week. Hang snatch felt better but still gotta get that bar close and shoulders punching up hard. Vid coming

Been feeling sick since the end of last workout. Took some ibuprofen and an eca+a bunch of coffee pwo and powered through it.

Jerk 185, 205, 215, 225 pr, 235f
Pp 175x2x4
Sn balance 155x1x3, 165xo, 175xo pr
Superset ab wheel and hanging knee raise 3x10,8 each

235 was close. Finally able to push press w no pain. Snatch balances were pretty chill. 165 miss was me being a vag next make was bad form but easy so my buddy convinced me to go up.

Miss at 175 was perfect I just tried to stand up too early. Make I had to stabilize a bit at the bottom but it was real good overall. The last 2 reps were like a completely different exercise lol. I was actually shoving myself down and under the bar

Tall snatch up to 85, 95xxo
Power snatch + OHS 120x2x5 meaning pSn ohs pSn ohs
Clean 155x2x5 on the minute ish
CGBP 135x10,10,8
Chins +15x6,6 +0x6
Skullcrusher 65x10,10,8
DB curl 25sx10,10,5.5

Sick pump brah

It's already starting. Within a few years, the oly will leave your body and lifting will be all about SICK PUMP BRAH.

Today was brutal and kinda disappointing

CnJ up to 80, 90, 95pr, 100xxx cleans
Sn DL 110x5x2
Sn Pull 91x2x5
RDL 100x8, 90x8x2

Really wanted 100k. It was there I just wasnt mentally FFFFFFFFf. Caught cleans up to 90 in good position, pr clean with a tight back. All this pulling was way hard. GG lower and upper back

Back was still fked from saturday as predicted
squat 290x2,1+f
front squat 185x3x2
Split squat 40sx10x3

I shouldve just done a light day here but I didn't want to because theres only 1 squat day per week. Also have a dr appt tommorrow, prob gonna have to get surgery. Byebye sweet gainz. Time for some upper bodayy only bodybuilding if Im lucky

Well i did have surgery but it was super minor and only 1 day off from lifting needed but still felt ****ty today

PP +Jerk up to 155, lat was hurting
Random Jerk doubles, coach told me to dip lower so worked on that

Snatch w/2sec pause below knee 125ox,oo,oo,oo,oo,ox,x
Panda pulls 155x3x5
Snatch Dl beltless 235x3x4

Was feeling crappy today. Whatever, just put the work in that I could. Can't feel great erryday. I watched this video before I went to the gym and tried to keep it in mind


I don't really think Omar ever has much good insight beyond beginner levels but he manages to get a lot of great guests so i stay subscribed

Power snatch up to 135,145, 155xx pr
Power Clean up to 185,195,205xxx pr
Front squat 185x3x2, x3x3 paused

Metcon 3 rounds
250m row
20 52lb kb swings

The powers I was pulling high as **** but too far forward. Its probably bad that when I fail these its an actual fail and not just a full version.

Front squats were easy, I really don't get much out of the non paused version which is lol. Buddy took a vid, my bar path isn't straight at all which doesn't surprise me. Ghana have to fix that somehow. Metcon I was tired about 8kb swings in and gassed midway through the second round of swings lol. Prob should do these once a week or so just so im not a fatass

Today was pretty chill
Snatch up to 132,142,152,161,165xxo,170x
Snatch DL 252x5x2
snatch high pull 176x3x5
SLDL 205x8x2,195x8x2
Skullcrusher/Db curl superset 75,30sx8x2

Snatches were mediocre until the last 165. I got more aggro/stimulated and thought about pulling straight and ripping my elbows up. I also got my back tighter at the start. Best snatch ever. The 170 was soooooo close right after. I had it maybe 1.5 inches to far forward when I punched up. Held for half a second but had to drop it

snatch dls were beltless and hard but felt better than last week. Wish i had more time for arms but the gym was closing

Squatted 3 plates today son

Back squat 275,300,315,325f
Front squat 225,245,255f,1
3rounds
15 OH lunges 75lbs
15 toes to bar
15 back extension

Since i botched last weeks squats coach told me to just find maxes today. Hit 275 and 300 pretty fast. 315 I stuck a little bit but got my hips through and it went up. 325 I got to the same position but didnt get the hips through and got pushed forward.

Front squats I am terrible. 245 my heels were literally off the ground. 255 was just lol dont really know what to say about it. Not sure im down for all this metcon crossfit bs, 2 in 5 days seems excessive. Not really though, this was easy other than the toes to bar bc I dont really know or care how to kip.

Also a breakdown of Saturdays caloric consumption that may have fueled these prs. Was too afraid to weigh myself

5 eggs, 2 bananas 16oz iced coffee
Chipotle bowl +tortilla
Red robin A1 burger +brocolli
20oz aviator IPA
24oz dales pale ale
24oz left ahnd milk stout
48oz natty light
32 oz local bar IPA
2 chili+other stuff dogs and bacon cheese fries

COme at me

Klokov press 95x7,85x8x2
Jerk dip pause + paused jerk 185,195,205x3
Push press 165x3x2,155x3x3
Ohs 115x5x3

I think my push press detrained a little from my lat not letting me do it. Who woulda guessed. Jerks started shaky but got better

Muscle Snatch 95,115,125,135,145,150f
P snatch + 2 OHS 135x5
Snatch Pull 185x2x5

CGBP 135 10,8,5
superset w/
Chins 8,8,5

Back ext +35 12x3,18
ss w/ DB curls 25sx8, 20sx8,9
ss w/ lying DB tri ext 20s x12,12,10



Got a pretty sweet pump. LOL at muscle snatching almost 90% of my snatch PR. Means I got some room to grow I guess

ahahaha as if I hadn't seen the writing on the wall already, he posts a swolfie and muscle snatches 90%. Time to switch sports, bro. Get out while you still can.

Naht a great day today. Slept pretty poorly last night.

Snatch 132,142oxo,152oo, 157xo, 162xx or something not quite sure
Snatch DL 268x2x3 supposed to be x3x2
OHP 115x8,105x8,5
ss w/ BB Rows 155x8x3

gym was closing. The 142 was lol I just wasn't focused. The 157 i made was almost power. Just so inconsistent with this shiz

Squat 185x20x2 BRB dying
Paused Front squat 185x2, 195x2x4
Good morning 110x8x4
Hanging knee raise 14,14,12
BB curl 65x8,8,7
Db hammer curl 25sx7, 20sx7-10x3, reg gripx8

Those squats were terrible as fack. Took 3-4mins between sets and like 6 after. Was mentally drained for the rest of the workout pretty much lol.

The head coach is gone so this week is gonna be deloadish/ every day is bro day. This 20x2 of squatting is actually the programmed deload lol.

Press 95x2, 115x2, 125x2, 135x2, 145f
Push press 155x2, 165x2, 185
Jerk 185x2, 205f, 205
Klokov press 85x10x2, 6+5 BTN PP
skull crusher 25s+ez curl bar 12,10,10 cg pushups x8
ss w/ side raise 12s x10 rear delt x10, side x10+6 front, rear x 10

First jerk slipped on the dip, second felt bad and lat was hurting a little so i stopped. Sweet shoulder pump after.

Gonna train 5 days this week and see how it goes. M T W Th Sa is the out line. Days go squat, shoulder, powers, pulls, full lifts in general.

High hang snatch 135,145,155xo,165xo,170xx PR
135x1x10ish on the minute or a little slower 1 miss
Clean 185x2x5
Bench 135x9, 155x7x2
row 15 cal ss w/
cgbp 135x8, 4+95x4, 95x8

Solid tying my snatch PR from any position from the power position lol. Still gotta get that pull straighter/back. Even from this pos i was jumping forward most of the time

Going to do a longish post of my thoughts
Snatch DL 270x3x2
Snatch pull 185x2, 205x2, 215x3,2 205x3
PEndlay 175x5x3
Regular BOR 155x8x3

3 rds
8 chins
12 back ext +45

hangning knee raises 3x10

Snatch Dls werent absurdly hard. Its amazing what not doing 8-10 snatch attempts beforehand will do.

Weighed 183.6. This means ive been maintaining for the last 3 weeks or so. My plan is to keep gaining so Im going to add 4-5 eggs and/or a donut for breakfast every morning. Depends on if im not to lazy to cook the eggs night before cuz lol at doing it in the morning. High rep squats and dls phase will start soon/now and Im jumping to 5 days/wk so I dont think appetite will be a problem.

Longer term plan: Keep gaining till about 195 by the end of the year. This depends on how fat I feel though. 5 8 195 seems fat as fack so idk if ill make it. Then cut back down to 85k or maybe farther until I feel lean. By this point Ill probably be injured or disillusioned to the fact that Im not enough of an athlete for my weight class to matter so whatever.

Here is my current level of fatness. Not terrible imo but maybe im Genova level delusional. Holding a good bit of fat in lower stomach and back, some in chest unfortunately lol. I was flexing btw

Squat 250x10, 210x10x2 beltless
Front squat 170x10x3 1st set beltless
Back ext +45 x10x3

Accidentally had 45s on the bar instead of 25s for the first set. Solid 25lb pr 10 rep squat. Rest of the workout was hard as fack because of it tho.

I was hitting extra deep squats today fir some reason. My lower back might have been rounding on some bc it was super pumped/tired the entire time

Snatch up to 70 no misses 73xxx lol
60x1x8
Snatch pull 80x3x5
Random back ext and glute ham raises

Was pretty tired from yesterday and snatches ended up bad. Whatever, we move on. Weighed 190 at the doctor with clothes on and stuff in pockets after lunch. This weight **** is confusing, maybe I should buy my own scale