Wednesday: Snatches. I think I need to do form work more than once a week, otherwise I'm just not really going anywhere. Stuck at around 55 with mediocre form I feel like. The weight goes up easy, but it's more of a power snatch, and doesn't feel like I'm doing the hip extension right. So that's what I've been focusing on all night, but never really got it. At least I wasn't hitting myself in the dick though, which is great progress.
Oh, and I've been using the big black smooth roller. I tried the white ones, but they just don't satisfy me. And now I think my body's ready for the ribbed black one, so I ordered a rumble roller. The foot-long one.
If you were hitting yourself in the dick your grip width might be too narrow. That happens to me cleaning from the blocks sometimes, but the point of contact should be way higher in the snatch, like pubic bone/waist area.
As far as hip extension, poast vids. I had a breakthrough when I realized that you just shove your hips forward and up and don't try and jump or shrug at all like starting strength teaches the powerclean. Who's coaching you? Are you still training at LBH?
He told me to do the hip extension (forward and up), then some days he tells me I need to be more explosive and try to jump, since when I get too focused on form I tend to go too slow. His most common comment is that I need to keep my chest up, which I think is what was causing the dick-hitting. I focused on that last week and didn't hit myself in the dick.
The times I've put all the cues together, the lift feels super easy. The problem is that doesn't happen very often, which I think is mainly a problem of only doing it once a week.
Still feeling Saturday in my joints, so lazied out on the gym. But I ate like a workout day.
I'm stopping the diet, since I'm pretty happy with an 8lb loss and want to actually get my lifts up again. Eating maintenance for now, continuing with IF. 18% deficit on rest days, 9% surplus on workout days (works out to maintenance since I'm doing stuff 4-5 days a week).
Got my rumble roller and it's great. I'll keep doing it at the house until I'm not totally wincing in pain before taking it places to do pre-workout smr.
Tuesday: Fencing. Felt like I was fatiguing really fast, and my left leg hurt (inside of the knee). The arm fatigue is definitely from getting up a hundred times while snowboarding, and the left knee is probably from taking a hard fall sideways where I felt like I might break my leg. Should be all good soon, don't know about oly lifting tomorrow though.
Wednesday: decided to skip oly for fear of the knee. Don't really want to aggravate it.
Decided to make it a light leg day and hit the arms.
BP: 180x5, x5, x3 , 160x7, 135x7
- I think the last failset was from bad setup and not keeping my back tight as my right shoulder started to slide off the bench
- gonna do back-off sets to ****ing get to 2 plates this decade
- Light day. I guess I'm gonna TM this or something
- probably my best lift now
Back Extensions: +25x8, x10x2
- much easier once I got the hang of stretch reflex. Also this one's tilted 45 degrees, so it's not really +25.
Tricep Dips: x8
Reverse Ab Crunches (on bench, lift legs): x10, x15, x20
Friday: fencing. Bruised some girl's shoulder (ripped skin), I think that brings up my injury count to 4.
Hammies were sore from hyperextensions. Pecs were sore from db flyes (randomly started doing them at the house. So far 20lbx10s). Was fatiguing pretty fast, even on 10 point bouts. Overall I feel like I need to get my metcon up.
Tomorrow after oly practice I'm gonna go pick up the vest. I might just take a cab back. It'll run like $25, but otherwise it's pretty much a lock that I get stopped by the cops for being a sweaty, nervous, disheveled dude with a giant compartmented vest on a subway. I'm not sure what the NYPD suicide bomber protocol is, but there's a nonzero chance that it involves surprise tackling and police dogs.
Or maybe tomorrow I'll feel adventurous and save the $25.
Saturday: The vest dude wasn't available after my practice, so I have to get it tomorrow or Monday.
Rumble rolled to start the day. Didn't hurt nearly as much this time.
Oly: probably should have spent today practicing form instead of trying to PR (I had visions of cleaning 100kg for some reason even though I last cleaned 3 weeks ago). I got up to 3 singles of 80, took a break, and after that my cleans just turned into speed DLs. Went down to 70, did one crappy clean, and then almost broke my wist on the second one. Didn't bring my elbows up enough, so the bar just fell straight down, my right elbow caught my thigh, and luckily I somehow managed to do a backwards twist jump to avoid ****ing up my wrist. Meanwhile, the other two dudes there were C&Jing like 140-160kg.
So the coach told me to practice standing cleans to work on my elbow and dive speed. Went up to 40x3, and I think I was doing pretty well. I think I should have just started the day off with these.
Planned to go to regular gym after to squat and bench, but ended up ****ing around the house and came 20 minutes before close.
BP: 180x3, 155x7
- got to work on form, I think I might light bench every day to practice the pl form. I feel like some reps feel superlight right now, while others are grindy.
- Chalk it up to benching 3 days ago and doing random arms stuff randomly
Wow I thought 7% would be a LOT more shredded than that guy is. I always figured everything was way overestimated etc. etc.
Seems like it's pretty similar to a tank test, I'm thinking about getting one of those done myself, it's only $35 and if the person running it is as hot as that chick it will surely be money well spent.