11/4:

Just went in relaxed and did quite a bit of foam rolling to get loose. Failed any other mobility like usual.

Snatch:
45x5
45x5
-did 5 full snatches for each set, but did a lot of practice just moving the bar between the 3 positions from the California strength video.
95x3
95x3
135x2
135x2
135x2
135x1
135x1
135x1
135x1
135x1

KB swings:
24kg x10
32kg x10
32kg x10
32kg x10
32kg x10
32kg x10


Really like these and I'm going to start doing them all the damn time.

11/9:

Annie
50, 40, 30, 20

Double unders & situps

I can't chain double-unders together well enough so I just did 2x the total as singles. There's also another set of 10 at the end here, but I didn't get to it as we were just doing as much as possible in 10 minutes.

Modified Helen
3 rft
200m run
21 kb swings (2 pood)
12 muscle ups (scaled to pullups)

Threw up after my 2nd set of 21 kb swings. lol morning workouts after drinking the night before and having breakfast at Subway.

Snatches:
5x45
2x95
1x135
1x135
1x135
1x135
1x155
1x155
1x155



11/12:

foam rolling and stretching

500m row, 1:45

Power Snatch:
3x45
3x45
3x95
3x95
3x95
2x135
2x135
singles:
155- 1,f,1
165- 1,f,1
185- 1

KB Swing:
5x15x24 kg
2x10x32 kg



11/13:

foam rolling and stretching


Cleans:
3x95
3x95
3x135
3x135
2x155
singles:
185- 1,1
205- 1,1
225- f,f,f

sigh

LBBS:
5x135
5x225
1x315
3x355
1x365
5x315



OHP:
5x135
3x155
4x165
3x165

11/14:

Warmup:
Foam roll + stretching + 500m row (1m38s)

Snatch:
5x45
5x45
2x95
2x95
2x135
2x135
2x135

"Isabel"

30 135lb power snatches for time

4m36s

lol cardio

And now my left elbow hurts like a mother ****er.

Caught my 1st set of snatches on video, so might as well post it. Bar goes out in front of me and I end up catching it a little too far back... back looks better on the first rep at least..

Agreed.

11/15:


foam roll + stretch + shoulder dislocations

Barbell Squat:
5x135
5x225
7x5x315


Hurrrr Smolov, thanks for programming my day.

11/21:

WarmUp:

foam roll + mobility stretches + shoulder dislocations

Snatch:
5x45
2x2x95
2x2x115
2x2x135
5x2x155

Squat:
5x45
5x135
5x225
3x315
3x5x335

OHP:
5x45
5x95
3x135
2x5x155
1x3x155

Decent workout overall since this was the first time I've worked out in the morning in a long time. I'm not too happy with the last set of OHP, but whateva...

11/29:

warmup: foam roll + shoulder dislocations + couch stretch

Snatch:
5x45
5x45
2x95
2x95
2x135
2x135
1x155
1x155
fx175
fx175

LBBS:
5x225
5x225
3x315
3x5x350

12/2:

warmup: foam roll + lax ball

mobility:

ankles



front rack (just did the first stretch because i couldn't remember the 2nd one)




Snatch:
2x3x45
2x2x95
fx135
135,135,155,155


C&J:
3x45
2x135
135,135,155,155

Ab wheel (kneeling):
3x8

Chins:
4x5


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


-Win (Stayed the same)
-2/3 ain't bad
-lol no
-lol no

Due to some left elbow related pain, my Oly progress stopped pretty quickly. I'm working on this and have been mashing the **** out of my triceps, biceps, and forearms with my lacrosse ball, but the pain persists. I think I'm going to have to bite the bullet and actually figure out how this voodoo flossing/compression band stuff works.

Lots of goals this month... picking up online poker again, so I need to play a lot.

Mobility and rehab work will be focused on my elbows and hips for now.

Going to start doing morning fasted cardio on Tuesdays and Thursdays, so I set a small achievable total rowing goal for the month.

Where you playing online?

12/3:

Warmup: foam roll + random stretches + 500m row

Squats:
10x45
5x135
5x225
all reps above paused

5x5x315

All very easy, especially since I did 7x5x315 a couple weeks ago. But I'm just getting back into some structured squat programming and I wanted to start at a level I knew I could do.




OHP:
10x45
5x5x140

Also easy.

Dips:
Tried them, but left elbow pain was too much to go full ROM for even 1 rep.

Pullups:
3x5

Back on Lock. It's hard for me to pass up the deposit bonus + promos. hmu on skype if you want more details.

12/8:


Warmup: foam roller + stretching

Lots of cleans, lots of jerks, some combined C&J. Nothing was even remotely heavy as we were simply working on form and making adjustments.

Went to a weightlifting clinic that focused on the C&J. It wasn't anything ground breaking, but I did learn a few things about the lifts and it was very nice having focused and instantaneous feedback from knowledgeable coaches. My jerk was an absolute mess before this and now I actually don't feel like an idiot every time I attempt one. It's also worth noting that my left elbow didn't hurt after this workout which is the first time that's happened in awhile... especially after a day when I C&J. So I fixed some parts of my form, but I know I still have a long way to go.


12/9:

Warmup: foam roller + shoulder dislocations + easy stretching

Snatch:
2x5x45
2x3x95
3x2x135
3x1x155

All pretty easy and was really just trying to break these down and feel what my body was doing.

Two-Arm Kettlebell Swing:
10x70.4
4x15x70.4

Nothing makes me sweat like kb swings.

Chins:
6,5,5

Ab Wheel (Kneeling):
3x10

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

Starting to count my calories again... we'll see how long it lasts this time. I don't know how much I even weigh since the batteries in my scale apparently died, but I notice my pants were feeling tighter around the waist. I have to be between 210 and 215, probably 212 if I had to guess. The short term plan is to get under 200 lbs, but long term I'd like to hover around 190 lbs so I can easily cut and compete in the 85kg class.

I'm not officially cutting yet, so I'm not reducing any training volume and I actually plan on increasing it a little bit. I'm currently going ~4 days most weeks, but plan on going up to 6 days per week to include 2 fasted rowing sessions. That will require me to changemy sleep schedule a little bit, so it will be very difficult imo... Anyways, basic template for my training will look like this over the next couple months:

hOLY Sunday: Oly + accessory
Monday: Volume squat + volume alternating press + accessory
Tuesday: Fasted morning cardio
Wednesday: Sunday: Oly + accessory
Thursday: Fasted morning cardio
Friday: Intensity squat + intensity alternating press + accessory
Saturday: Screw you guys, I'm not doing ****

Those are some awesome, awesome-looking squats.

Thanks Soulbro.

12/10:

Warmup: foam roll + stretch + shoulder dislocation

Back Squat:
10x45
5x135
5x225
5x5x320

Pretty ez (skipped my intensity skwats last week , prob gonna go up +10lbs anyways)

Bench:
10x45
5x135
5x5x185

Went lighter than I would've liked, but I had to do them on short rest. Regardless, just happy to get some bench volume in.


Pullups
4x5

Nutrition:
2.6k cals, 166 p, 125 f, 130 c

Ended up going to TGIF with gym people for .25$ wings. I only had 10 wings, but I had 3 beers... before that, my day was pretty damn good.

I don't care if I'm cutting, you put me in a place with $.25 wings and I'm going all out.

I think it's going to become something of a tradition after closing down the gym on Mondays. Now that I know though, I will adjust my my diet appropriately so I can AMRAP wings.

10. pls. Last time I had wings I think I ate 30. Decent sized, too. None of this BWW stuff. gl.

Youre a genetic freak though, not fair

"It's not my fault being the biggest and the strongest. I don't even exercise."
-Fezzik

These were TGIF wings, which seemed to be bigger than BWW. Then again, I haven't had BWW wings in a long time, so I don't really remember that well. 20 is probably close to my max, but over time I might be able to work up to 30.

12/11:

quick foam roll warmup

C2:
500m, 1m35s

30s row, 30s rest
10 rounds, not exactly sure how many meters I rowed

2749 cals, 201 p, 129 f, 205 c

12/12:

warmed up with a longer foam rolling session + 3x10 shoulder dislocations w/ pvc

Snatch:
lots of positional stuff with pvc
2x5x45
2x2x95
2x2x135
2x1x155
2xfx175

Going to video all my sets on Sunday because I really should be hitting 175...

C&J:
2x1x135
2x1x155
2x1x175
2x1x185
2xfx205

Going to video all my sets on Sunday because I really should be hitting 205...

Deadlift:
5x135
5x225
3x315
3x365

Felt fine, but I was AIDS in general yesterday.. hopefully that fades.


2160 cals, 198 p, 81 f, 178 c

I ate wings the other night because of this stupid thread. Only 17. wtf.

I am already looking forward to next Monday. Going to skip the beers and just max on wings.

doin it rong