9/30:

Foam Rolling:
10:00 (+18 pts)

Front Barbell Squat:
45 lb x 5 reps (+36 pts)
135 lb x 5 reps (+66 pts)
225 lb x 5 reps (+121 pts)
275 lb x 3 reps (+136 pts)
295 lb x 1 reps (+106 pts)
315 lb x 1 reps (+121 pts)
325 lb x 1 reps (+130 pts)
failed 335 2x

Standing Barbell Shoulder Press (OHP):
45 lb x 10 reps (+58 pts)
135 lb x 5 reps (+90 pts)
155 lb x 3 reps (+83 pts)
165 lb x 5 reps (+111 pts)
165 lb x 5 reps (+111 pts)
165 lb x 4 reps (+101 pts)

Pendlay Row:
135 lb x 5 reps (+49 pts)
185 lb x 5 reps (+69 pts)
205 lb x 5 reps (+79 pts)
205 lb x 5 reps (+79 pts)
205 lb x 5 reps (+79 pts)
all sets seemed to be pretty hard.. not exactly sure why but I'm pretty sure that's a 5rm PR

Barbell Curl:
45 lb x 10 reps (+15 pts)
45 lb x 10 reps (+15 pts)
45 lb x 10 reps (+15 pts)


Rowing (machine):
0:01:54 || 510 m (+59 pts)

----

Getting too lazy to format this stuff for 2p2...

I have pretty much all new 1RM, so I have the foundation set for some programming, but I'm not sure what I want to do yet. I'm thinking it'll be olytard-centric, but the only programming I know is Pendlay's beginner template.

Nice front squat.

http://forumserver.twoplustwo.com/85...l#post33785981

Or just go full cobratard:
http://www.criticalbench.com/bulgari...ghtlifting.htm

Thanks for the advice, I'm still sore from the last time I did snatches. I'm probably going to do some tomorrow and will implement the knuckles cue. I can tell from the location of the soreness that the bar is at least pretty close to the right spot at the beginning of the last pull.


Yes, I need to get some voodoo bands, elbow pain still persists after any pressing.

Felt kinda AIDSy Monday and Tuesday, so I didn't get in the gym till Wednesday this week.

10/3:

I had 3 Yuenglings for a preworkout drink.

Foam Rolling:

15:00 (+27 pts)


Shoulder Dislocation:

10 reps (+5 pts)
10 reps (+5 pts)
10 reps (+5 pts)

Band Pull Aparts:

10 reps || 1-inch band (+11 pts)
10 reps || 1-inch band (+11 pts)
10 reps || 1-inch band (+11 pts)

Power Snatch:

95 lb x 1 reps (+31 pts)
95 lb x 2 reps (+38 pts)
95 lb x 2 reps (+38 pts)
95 lb x 2 reps (+38 pts)
115 lb x 2 reps (+44 pts)
115 lb x 2 reps (+44 pts)
115 lb x 2 reps (+44 pts)
135 lb x 1 reps (+40 pts)
135 lb x 1 reps (+40 pts)
135 lb x 1 reps (+40 pts)

Clean and Jerk:

135 lb x 3 reps (+86 pts)
135 lb x 3 reps (+86 pts)
135 lb x 3 reps (+86 pts)
155 lb x 2 reps (+83 pts)
155 lb x 2 reps (+83 pts)
185 lb x 1 reps (+82 pts)
185 lb x 1 reps (+82 pts)
185 lb x 1 reps (+82 pts)
185 lb x 1 reps (+82 pts)


10/4:


Foam Rolling:

10:00 (+18 pts)

Band Pull Aparts:

10 reps || 1-inch band (+11 pts)
10 reps || 1-inch band (+11 pts)
10 reps || 1-inch band (+11 pts)

Shoulder Dislocation:

15 reps (+5 pts)
15 reps (+5 pts)
15 reps (+5 pts)

Snatch:

95 lb x 2 reps (+47 pts) (video below)
95 lb x 2 reps (+47 pts)
95 lb x 2 reps (+47 pts)
95 lb x 2 reps (+47 pts)
115 lb x 2 reps (+53 pts)
115 lb x 2 reps (+53 pts)
115 lb x 2 reps (+53 pts)
115 lb x 2 reps (+53 pts)
135 lb x 1 reps (+49 pts)
135 lb x 1 reps (+49 pts)
135 lb x 1 reps (+49 pts)
135 lb x 1 reps (+49 pts)

Power Clean:

135 lb x 3 reps (+39 pts)
135 lb x 3 reps (+39 pts)
185 lb x 1 reps (+38 pts)
185 lb x 2 reps (+47 pts)
185 lb x 2 reps (+47 pts)
185 lb x 2 reps (+47 pts)
185 lb x 1 reps (+38 pts)

Pull-Up:

5 reps (+62 pts)
4 reps (+52 pts)
4 reps (+52 pts)
4 reps (+52 pts)



This was kind of eye opening... I realized I was sitting far too deep and had someone watch me for my next 3 sets to make sure I got my low back straight and tight. First rep I land forward on my toes, but I think the second rep is pretty good imo. It took a little work to get consciously used to knuckles down as I was also using a hookgrip for the first time and my thumb isn't in pain today.

I tried to take more videos but my phone freaked out again... I'm beginning to think the CF gym I go to has some sort of video jammer that turns my phone into brick while I'm there.

Thanks brah, and thanks for the links. It's so nice to have access to people that are knowledgeable about a sport and can provide excellent resources like these for me to look at. I haven't decided on which programming I'm going to do yet, but it'll probably be one of those Catalyst Athletics ones until I can figure out how to properly snatch and clean. Then once I get those figured out, I will be going Bulgarian... hopefully early 2013ish depending on how long it takes for me to stop sucking.

10/7:

Foam Rolling:

15:00 (+27 pts)

Stretching:

0:10:00 (+2 pts)

Couch stretch, pistol squat-elbows press knees out stretch, some glute activation stretch

Band Pull Aparts:

10 reps || 1-inch band (+11 pts)
10 reps || 1-inch band (+11 pts)
10 reps || 1-inch band (+11 pts)

Shoulder Dislocation:

15 reps (+5 pts)
15 reps (+5 pts)

Barbell Squat:

135 lb x 5 reps (+66 pts)
225 lb x 5 reps (+121 pts)
275 lb x 5 reps (+169 pts)
300 lb x 3 reps (+161 pts)
315 lb x 10 reps (+261 pts)

Dude watching me said he thought I was going to go for a 20 rep unbroken, which I think is going to be a goal of mine now that he mentioned it.

Standing Barbell Shoulder Press (OHP):

45 lb x 5 reps (+49 pts)
135 lb x 3 reps (+73 pts)
170 lb x 3 reps (+92 pts)
170 lb x 3 reps (+92 pts)
170 lb x 3 reps (+92 pts)

Goal was 5 reps, but it was obvious that wasn't happening on the 1st set so I'm glad to get 3 reps on all 3 sets.

Pendlay Row:

170 lb x 5 reps (+62 pts)
170 lb x 3 reps (+50 pts)
210 lb x 5 reps (+82 pts)
210 lb x 5 reps (+82 pts)
210 lb x 5 reps (+82 pts)

10/9:

Foam Rolling:

10:00 (+18 pts)

Stretching:

0:10:00 (+2 pts)

Barbell Deadlift:

135 lb x 10 reps (+77 pts)
225 lb x 5 reps (+121 pts)
285 lb x 3 reps (+145 pts)
315 lb x 3 reps (+178 pts)
355 lb x 3 reps (+233 pts)
355 lb x 3 reps (+233 pts)
355 lb x 3 reps (+233 pts)
375 lb x 3 reps (+266 pts)

Power Clean:

135 lb x 3 reps (+39 pts)
135 lb x 3 reps (+39 pts)
155 lb x 3 reps (+45 pts)
165 lb x 2 reps (+41 pts)
165 lb x 2 reps (+41 pts)
185 lb x 2 reps (+47 pts)
185 lb x 2 reps (+47 pts)


Push Press:

135 lb x 5 reps (+49 pts)
155 lb x 3 reps (+45 pts)
185 lb x 2 reps (+47 pts)
185 lb x 2 reps (+47 pts)
205 lb x 2 reps (+53 pts)
205 lb x 2 reps (+53 pts)

Pull-Up:

4 reps (+52 pts)
4 reps (+52 pts)
4 reps (+52 pts)
4 reps (+52 pts)

------

catalyst athletics daily workout posted on 10/9 + DL, prob just going to loosely follow those workouts for now + random strength exercise if it's not included on their list.

10/11:


Foam Rolling:

15:00 (+27 pts)

Shoulder Dislocation:

10 reps (+5 pts)
10 reps (+5 pts)
10 reps (+5 pts)

Band Pull Aparts:

10 reps || 1-inch band (+11 pts)
10 reps || 1-inch band (+11 pts)
10 reps || 1-inch band (+11 pts)

Snatch:

95 lb x 2 reps (+47 pts)
95 lb x 2 reps (+47 pts)
115 lb x 2 reps (+53 pts)
115 lb x 2 reps (+53 pts)
135 lb x 2 reps (+61 pts)
13.5 lb x 1 reps (+22 pts)
135 lb x 2 reps (+61 pts)
145 lb x 1 reps (+53 pts)
145 lb x 1 reps (+53 pts)

Power Clean + 1 Jerk listed below:

135 lb x 3 reps (+39 pts)
135 lb x 3 reps (+39 pts)
155 lb x 3 reps (+45 pts)
185 lb x 3 reps (+55 pts)

Jerk:

135 lb x 1 reps (+27 pts)
135 lb x 1 reps (+27 pts)
155 lb x 1 reps (+31 pts)
185 lb x 1 reps (+38 pts)

Front Barbell Squat:
135 lb x 3 reps (+53 pts)
185 lb x 3 reps (+74 pts)
225 lb x 2 reps (+82 pts)
275 lb x 3 reps (+136 pts)


-------


Major mobility issues, my left elbow is really hurting and I'm going to take next two days off to get a short rest. I've been catching my cleans in my palms and I think this has

Snatches:

Just some constructive criticism but your start position looks like it could improve a lot. Your lower back looks rounded from the floor til the 2nd pull.

Completely agree. I do think I see some improvement from the last two videos I posted though, so I've got that going for me. However, this low back rounding is a problem that has plagued me since day 1 if you read throughout my log or check out any of my deadlift videos. I've tried mobility stuff for a couple weeks at a time here and there, but I never can seem to get it straight. Maybe I need to MOB for months upon months to fix this?

I did some snatches last night and didn't let my hips go down as far and my low back felt like it was straight. I plan on taking more videos as well for cleans and snatches, so maybe I'll see some progress...



10/15:


Foam Rolling:

10:00 (+18 pts)

Barbell Squat:

135 lb x 6 reps (+70 pts)
225 lb x 6 reps (+128 pts)
275 lb x 6 reps (+180 pts)
315 lb x 6 reps (+235 pts)
335 lb x 6 reps (+269 pts)
335 lb x 6 reps (+269 pts)
335 lb x 6 reps (+269 pts)

Snatch:

45 lb x 5 reps (+49 pts)
45 lb x 5 reps (+49 pts)
95 lb x 3 reps (+55 pts)
95 lb x 3 reps (+55 pts)
95 lb x 3 reps (+55 pts)
135 lb x 1 reps (+49 pts)
135 lb x 2 reps (+61 pts)
135 lb x 2 reps (+61 pts)

------------------

Gym finally finished the oly platforms and said they have ordered squat stands. This means I'm going to start some more structured programming and for now I'm just going to follow the Catalyst Athletics workouts. I plan on going to the gym 3-5 days a week, so some workouts might be combinations of the two.

Look at dem shoes!!!!

Impressive stuff man. I think I know the reason why your elbow hurts. Basically since you are constantly gripping stuff and breaking down the flexors your forearms will accumulate more fascial adhesions and scar tissue. Basically you can either go see a specialist (forgot what they are called) and have them use a special tool to scrape it off that build up so the elbow has full ROM. But what my coach told me to do is basically take some lotion rub it on my forearm and gently scrape it for like a minute each on the inside and outside to get that blood flowing through there.

Also if you watch smitty diesel on youtube, he uses a medicine ball for foam rolling which is 3d instead of a foam roller that just goes up and down. I found it pretty effective.

Ya, I had some really bad shoulders and lower back issues. Constant MOB work was the only thing that fixed it for me. I'm excited to see how CA treats you esp now that you have new platforms to break in.

I really like them so far and hope they last awhile because I'm sure the next WL shoes I get will cost nearly 4x as much.
It's not something I input into fitocracy, so it usually doesn't make my log, but in addition to the foam rolling I also use a lacrosse ball pretty liberally. I've mashed the **** out of my forearms and triceps over the last couple weeks but maybe I'm not quite getting the best angles.

As far as the specialist, are you talking about Graston technique? I'm not sure how I feel about putting the lotion on it's skin. lol

Thanks for the mention of smitty diesel. I watched that video about using a medball for SMR, but unfortunately my gym doesn't have any of those and I'm not planning on buying one just for SMR purposes. I did like some of the mobility stuff that was uploaded on this channel and I'll probably use it moving forward.

Alright, I'm going to figure this mobility stuff out. I'll post everything here but right now I need to do some work and research how to make my body work right.

10/17:

Foam Rolling and smr my forearms, bis and tris.

10:00 (+18 pts)

Clean:

95 lb x 2 reps (+32 pts)
95 lb x 2 reps (+32 pts)
135 lb x 2 reps (+42 pts)
135 lb x 2 reps (+42 pts)
155 lb x 1 reps (+39 pts)
185 lb x 1 reps (+48 pts)
195 lb x 1 reps (+51 pts)
205 lb x 1 reps (+55 pts)
2.1 lb x 1 reps (+14 pts)

Clean and Jerk:

95 lb x 1 reps (+45 pts)
95 lb x 1 reps (+45 pts)
135 lb x 1 reps (+58 pts)
135 lb x 1 reps (+58 pts)
155 lb x 1 reps (+67 pts)
185 lb x 1 reps (+82 pts)
195 lb x 1 reps (+88 pts)
205 lb x 1 reps (+94 pts)

High Pull:

205 lb x 3 reps (+74 pts)
225 lb x 3 reps (+85 pts)
275 lb x 3 reps (+119 pts)
275 lb x 3 reps (+115 pts)
295 lb x 2 reps (+115 pts) This was kinda more like a dead lift lol

Front Barbell Squat:

135 lb x 3 reps (+53 pts) 1m rest
185 lb x 3 reps (+74 pts) 1m rest
225 lb x 3 reps (+97 pts) 1m rest
275 lb x f reps (+0 pts) oops
275 lb x 1 reps (+93 pts)

275 were supposed to be sets of 3, poor form caused the failure and lack of WIM is what happened on 2nd set... sigh

I feel literally exactly the same way.

10/18:
SMR:
Foam roll quads, IT bands, t-spine
Lax ball quads (they felt tight), calves, feet, glutes, and smashed the **** out of my triceps and forearms

Mobility:
Couch stretch and shoulder dislocations

Power Snatch:
1x10 (thin PVC pipe)
95x3
115x3
135x3
145x2
155x1
155xf

I was working up to a 2RM here and failed the last attempt at 155, basically pressed it out. I have video of all these I think, just need to splice them together and upload. Prob do that tonight.

Snatch High Pull:
135x3
155x3
165x3
185x3x3

Snatch Grip Push Press + Overhead Squat

135x1
95x5+1
45x5+1
45x5+1
45x5+1

Never done these before and the 135 seemed like too much, so I dropped down to 95 and felt some shoulder pain. Then just did them with just the bar and felt like I finally got the form somewhat figured out..

Snatch video!

ask and ye shall receive. I forgot about the video. Low back in a slightly better position for some of these, but I've honestly not done anything to help mobility.

10/22:

foam roll/SMR for ~10 minutes

Shoulder Dislocation:

10 reps (+5 pts)
10 reps (+5 pts)
10 reps (+5 pts)

Snatch:

95 lb x 3 reps (+55 pts)
95 lb x 2 reps (+47 pts)
115 lb x 2 reps (+53 pts)
145 lb x 1 reps (+53 pts)
155 lb x 1 reps (+57 pts)
155 lb x 1 reps (+57 pts)
155 lb x 1 reps (+57 pts)
17.5 lb x 1 reps (+22 pts)
175 lb x 1 reps (+65 pts) WR

It's hard to say which of my sets were full depth and which were power snatches... but it is what it is. I also did a ton of practice reps that were full depth, but didn't log them. I also got some help regarding my grip width and bar location as I was setting my feet up slightly uneven.

Snatch-Grip Deadlift:

135 lb x 5 reps (+66 pts)
225 lb x 2 reps (+82 pts)
225 lb x 2 reps (+82 pts)
275 lb x 2 reps (+114 pts)

Snatch pull

135 lb x 3 reps (+46 pts)
185 lb x 2 reps (+54 pts)
205 lb x 2 reps (+62 pts)
225 lb x 2 reps (+71 pts)
225 lb x 2 reps (+71 pts)

10/25:

Foam roll: quads, it bands, back all over
Lax ball: quads, triceps, scapular mobility stuff

Shoulder dislocations:
3x10

Band pull aparts:
3x10

Power clean + jerk
95x3+1
135x3+1
155x3+1
185x2+1
205x1+1
205x1+1
215x1+1

The programming called for cleans here, but kinda did power cleans out of habit. Because of this, I decided to make sure and do some more real ones later.

Clean pull:
225x3
245x3
275x3

Clean:
135x3
135x3
185x2
205x2
225x1 PR
225x1
245xf
245xf

The pr rep felt decent, but the next rep was probably my best OAT. On the 245 sets, my elbows weren't getting through quick enough and I was catching it weird which caused some stress on my elbows. Had I actually got that right, standing up would've been easy. Prob shouldn't have just jumped 20lbs on PR, but the guy coaching me said it looked like 225 was too light. Anyway, it's cool to hit a little milestone.

Grats!

Thanks. There was a coach and the CF version of a gymrat there watching my form, giving tips and stuff. I think 245 should be an ez make next week.

10/26

Foam rolled: quads, it bands, glutes

Squats:

45x5
135x5
225x5
315x5
315x4

Felt pretty heavy actually.

Bench Press:

45x5
135x5
155x5
225x5
225x4

Power Snatch:

95x3
135x2


Felt pretty good here, so I decided to do snatches every minute until I start failing them basically.

did 135,135, then added on 20 more lbs to 155 and did 18 singles of 155.

Dips
10,10,10

10/29:
Some workout I didn't log that had some snatches and cleans. I don't remember the weights but I remember I tore a callus.


11/2:

Just didn't feel it this week and kinda skipped... decided to get in there today and squat.

Foam rolled for a little bit, then did 500m on the rower in 1:41

Skwats:

45x5
135x5
225x3
315x1
335x3 10 sets

Last 2 reps of last 2 sets were some serious grinders. I decided that was enough punishment for not going to the gym. Hopefully get back in there Sunday.