p snatch + snatch 115x2, 135x3
clean pull 215x3x3
clean dl 235x3x3
squat 255x2x5 + 3 box jumps
bb curl 75x8x3
db hammer curl
hanging leg raizes

squats were at a fast pace and easier than expected

Jerk up to 95k, 100f, 80x2x3
Btn pp 70x5,75x5,80x5
Ring dips ss w
Ring rows ss w
Lateral raises

Hit a session at my old cf gym. Was pretty sore and jerks weren't actually that bag imo. Left forearm repurchase was hurting so my lockout was ****. Push presses were ez

Snatch 140x1x3
CnJ 165x1x3
Snatch Pull 180x3x4
Front squat 215x2x5

Breakthrough on front squat form. opening my hips and shoving knees out a lot seems to let me stay upright, maintain straight bar path and keep my upper back tight. Feels good to figure it out a bit, hopefully i don't forget the movement pattern somehow lol. Everything else felt snappy too.

Hang power snatch+hang snatch 95x3, 105x3, 125x3
Jerk 175x3x3
Bench 170x5,5,9+f
5 rounds row 2 mins rest 2 mins = 2444 meters

Felt pretty good today. The rowing wasn't that hard but I guess I kinda paced myself. Less than 500m/2min is pretty slow I think. WGAF

CnJ 80x1x3
Snatch 60x1x3
Clean pull 100x3x4
Squat 120x2x3 +2 box jumps
Land mine rotation thing 5 sets

Squats were pretty hard wtf. Hopefully its just bc of doing them last. Also those landmines worked my obliques and rear delts hard as fack. Might do more often

Such a bad workout


Jerk up to 205, 215f, 165x1x3
P snatch 125x3x3
Pc 155x3x3
Pullups 5,5,12

I was at some meeting all day at work today. They said catered bfast lunch and dinner.

Lunch was salad only, no dinner at all. Shocking my strength was in the toilet. I hope whoever was in charge of the catering gets a swift reek treatment

Snatch up to 78, 82xxx
CnJ up to 95, 100xxx
front squat up to 110

I had 100 locked out one then left elbow unlocked and I dropped it. Might post videos, might not

Here's one of the snatches I missed, didn't take anything else worthy. Pretty disappointed bc I felt like I made some progress on my snatch tech this week but I reverted when the weight got heavy

video got screwed up

Snatch 145x1x3
Cnj 175x1x3
Snatch pull 185x3x4 last 3 sets off maybe 1in deficit
Front squat 222x2x4

Everything was good today. I need to work on getting my knees back and staying over the bar on my snatches and tried to work on that.

I've realized that all my whining is taking place towards the end of the week and every Monday feels great. Fatigue accumulation is a bigger factor than I imagined. Hopefully this means my back squats haven't regressed since they went from first exercise of the week to end of the 3rd day in a row

Hang p snatch+ hang snatch 95x3, 125x3, 140x3
Jerk off blocks 185x3x3
Bench 175x5,5,9
Db skullcrusher
500 m row

Pretty good. Jerks I had some nice ones some ugly, but not very hard.

This is only my second time using a belt on the last set of bench but it seems to make a pretty big difference in the tightness I can get. I like it

Cnj 185x1x3
Snatch 145x1x3
Clean pull 245x3x4
Squat 275x2x3 + 2 box jumps

Everything felt solid and fast. Vids of snatch and squats forthcoming when I get wifi. I did realize that even though I am getting the bar back better on snatch I need to be vigilant in keeping it close in the 3rd pull. I botched it and adjusted the camera so I am barely in view on squat but good enough to see form and speed

Calling out @Syndr0m this is how you HBBS with upright torso, if you could actually see it



Snatches felt better than they looked i think

Dude you're like a foot shorter than him?

7" #ThisisLeveragePrivelage

Nah I am mostly joking. I think his squats look fine and hes certainly stronger anyway.

Jerk up to 105, 109f
P snatch 60x3x3
Pc 80x3x3
Pull ups+10x5,5,8
Db curls

Jerk starting to feel good again. Pcs were slightly taxing

Snatch up to 145,165xo,175,185 pr, 195xxx
Cnj up to 185,205,225 pressout, 230x,o? Pr
Front squat up to 235,245
Hanging leg raises 4x10

Snatches were awesome, the 165 I missed because I caught it as power and tried to go up immediately. 195 was pulling pretty high but not perfect which our would pretty much need to be. Clarked the last one.

225 cnj was a press out but make. 230 I stood up the clean and some whore was standing like <2 feet away completely oblivious. I waited like 4+ seconds and she maybe moved away idk but I just went. Great jerk. When I recovered I got to the final positron but was a little unstable and dropped out bc I didn't have room to maneuver. Rageeee inducing. Calling it a training make.

Anyway 9lb snatch pr, 19lb cnj pr, 28lb pr total=415lbs=189kg= I am pumped peace out bye

tear down rebuild the muscles with lactic acid 24-48 hours k peace out bye

Didnt really have anything planned for today. Max out was supposed to be this weekend but i felt good yesterday and was gonna be gone so I did it then.

Front squat up to 242, 262pr, 273xlolx2
Bench 180x5,5,8
Skullcrushers ez curl+30kgx8x4

I hate front squats. The 262 my back was hunched and soft as fack. 273 I unracked got dizzy and dropped twice. GJGE etc.

Not on the plan for today so when in doubt work on jerks imo

Block Jerk up to 205,215,235,245f 195x2x3
Trapi pulls 135x5, 185x5x2
Press 95x8x3
Pendlay 185x5x2+x7 regular
Landmine+25x10x3 ss w
Db lateral raisex12s

I am going to CHARLESTON for 4th of july so no lifting till Monday. Going to recap this short cycle later tonight

Ok so 5 week mainly technique cycle, this week was test week.

BW ~188->~184

Snatch 165->185
Clean/CnJ 210->230
Jerk 225->235
Front squat 255->262

I was a little skeptical of this cycle at the beginning but I am pretty happy with these results. Biggest improvement was with technique, specifically snatch technique. I think it is honestly slightly respectable now, though far from perfect.

I have signed up for a meet July 25. Should be fun. It is super close and some other people from my gym are doing it so how could I not. My numbers surely wont qualify for anything but getting that experience may help for future comps.

I need a singlet. Weightlifting ones are expensive and boring. Im thinking this wrestling one is the way to go.

Squat 210x10x5
front squat 176x8x3
Walking lunges 45x16, 88x16x2
Good mornings 88x8, 98x8x3

Ho Lee ***. I think this is the hardest lifting session ive ever done. I did basically a ASMF(Alcohol sparing modified fast) over the weekend which probably didnt help. Form was actually solid on everything I think, I was taking pretty long rest periods.

Bout to eat a ****load, take an epsom salt bath and sleep in my tights for a slight chance of being able to walk tomorrow

muscle snatch barx12x3
klokov press 75x10x3
press 110x3x6
push press 140x8x4
lateral raises 12sx12x3

wow at this volume. My legs hurt bad. This was 1000x easier than yesterday at least.

lol only saw this now, dick move calling me out and then posting a video showing how it's done without actually showing your torso

but I see Evo was here to defend me in my honor! so all is well

keep lifting brother, and post some more squat videos too

Today the workout was the same as the crossfit class, 40 min AMRAP of 500m row, 20 burpees, 400m run. Haha no. I was sorer than yesterday, maybe worst ever.

Lots of power snatches up to 145x2x3 maybe
PC up to 155x3 + singles at 155 and 185
hanging leg raises x 4

Got some video of pc. My legs were pretty shot, not sure what kind of a factor that was. I feel like these are bad idk, although not any worse than usual. Last 3 are 185