5/31

Snatch up to 1 single @90, failed 95 several times real close

C&J up to 1 single @105, clarked 3 out the 4 attempts @110
Some days are better than others for the clean. I know I could've jerked it no prob.


http://www.youtube.com/watch?v=6vh9IifqITg

Total workout:
http://ftcy.me/dHB3YJ

6/1 9am

Squat up to 1x183, 2x2x170

OHP up to 5x65

Pullups- 10,8,8

Had some shoulder pain with the OHP so I kept it light. Squats and pullups felt good, especially since I hit a squat greater than what I've failed a couple times already this week.

http://youtu.be/YAEUAUoEe2E

Full Workout:
http://ftcy.me/Paz9AV

6/2 1pm

Snatch up to 6 singles @82

C&J up to 2 singles @105

Front squat up to 1x130, and set of 3x120

It was very hot in the gym today and felt extremely exhausted by the time I got to front squats. Yesterday's squats were pretty heavy too, so I'm not surprised they weren't the best today. Other lifts both felt good for a change but I just wanted to work in the 90% range.

Full Workout:
http://ftcy.me/C2LhiL

Good luck with the singles brah. I'm going in the exact opposite direction and doing 3s and 5s on my classical lifts and 8s+ on my squats. My snatching improved a lot doing frequent heavy singles, CJ and squats not so much.

Thanks. I think one can def make some more aesthetic gains with your circumstances and that type of programming. I'll probably give it a couple months of this and then try something else out if I see results don't happen, but I'm already experiencing some solid changes.

6/3 6pm

Snatches up to 3 singles @ 80

C&J up to singles @ 120 & 125, 11kg PR

HBBS up to 5 singles @ 160

Probably should've went heavier on back squats but I'm planning on tomorrow being a heavy day. I might just try to PR snatch and C&J again though, which will certainly wear me out and might lead to a front squats.

Full Workout:
http://ftcy.me/C3r44i

What's your opinion on fitocracy? Is it worth using? What sort of functionality is available and what sort of utility do you get out of it?

Awhile back I was pretty meh on fitocracy, pretty sure I quit using it for a bit actually. Now that they have an Android app, it's a lot easier for me to track workouts. That's the utility, I guess the only other cool things about it are following hot chicks that workout and seeing what weights certain fitness celebrities actually lift. Cressey is legit fwiw. I've actually been considering getting a notebook so I can note RPE for each rep but have been too lazy to follow through at this point.

6/4 6pm

Snatches up to 3 singles @ 80

C&J up to single @ 100, f 110 3 times

Had some issues with my right thumbnail being very small which causes some immense pain when I hookgrip. I have an issue with biting my nails and have avoided my thumbnails for some time, but the compulsion set in and I just went to it today. And I suffered for it. Also ripped a blister on my left hand and didn't have any superglue in my bag, so I just quit trying to clean 110.

http://youtu.be/bo7zvej5w1g

HBBS up to 6 singles @ 160

Full Workout:
http://ftcy.me/XGJH8D

6/7 4pm

Was out of town for a wedding and had to drop-in to the local CrossFit so I could lift. lol $20 drop-in and they didn't even have kilogram plates, thanks Indiana... It was kind of cool to lift in a place where nobody knew me and I was given a lot of props for my lifting, which was weird. Anyway, pretty pumped to be back in my normal gym and get to squat erryday.

Snatch up to 3 singles at 200#

C&J up to 6 singles at 225#

HBBS up to 3 singles at 375#

Full Workout:
http://ftcy.me/RATPzq

Those weak ass Indiana folk

It's true

Maybe in general but most of their good people were in Columbus OH competing in the CF games. I got lucky the gym was even open.

6/10 6pm

I expected this to be a light workout after a long weekend of celebrations with friends, getting weird sleep, and driving ~18 hours. verything felt super heavy and bad today. I need to get some sleep and then hopefully get back in there tomorrow and see if I have recovered.

Power Snatch up to 4 singles at 81

There were all power snatches as I was just having some major issues getting loose and in the hole, so I decided to squat. I figured that would force myself to open up.

HBBS up to 3 sets of 3 @ 152


Full Workout:
http://ftcy.me/RJrkxu

6/11 6pm

I had some serious hip flexor tightness all day while sitting at work. I wasn't even sure if I'd be able to lift, but I decided to get in there and try to do something at least. I'm thinking my departure from lifting every day to only lifting once over a period of 4 days, combined with driving for 12 hours lead to the extreme tightness. The weird thing is, I wasn't feeling this until after my Monday workout. So, I think it's what I mentioned earlier plus some DOMS.

HBBS up to a double @110

Pain, this just sucked. I tried pulling from the ground before this but just couldn't get positioned right. I thought squats would help me get loose and I was wrong.

Bench Press up to a single @115

Pullups 3 sets of 7 @BW


Full Workout:
http://ftcy.me/UJ5EuV

6/12 6pm

Still felt a little tight today but much better otherwise. I decided to start off with squats to try and open up my hip flexors before I trying to do the quick movements.

HBBS up to 3 singles @170

Snatch up to 3 singles @80

C&J up to 1 single @110

Made a video for most of my lifts here:
http://youtu.be/70P_AMWRKdU

Full Workout:
http://ftcy.me/EBHSyR

6/13 5:30pm

It was super hot in the gym and decided to make it a bit of a light day so I can max out out tomorrow.

Snatch up to 3 doubles @70

C&J up to 1 single @90

Front Squat up to 1 single @145, failed 150


Full Workout:
http://ftcy.me/sU7iXs

6/14 5:30pm

Super hot again... I might have to seriously consider moving my weights and finding a new gym. Maybe this is good for me to fight through, but I'd rather be in a more optimal training environment. Max Out Friday tho.


Snatch up to 1 single @95 (tie PR) and 3 fails @97

https://www.youtube.com/watch?v=HVKSz8mUdaw

I'll get 97+ next week.

C&J up to 1 single @100 3 fails @110

Going for new 5rm of squats tomorrow AM. GG GN

6/15 9am

Gym temp not as bad. Seriously considering changing my training to mornings to avoid the serious heat.

HBBS up to a single @175 and a new 5rm @165

Jerk up to a single @120

https://www.youtube.com/watch?v=RZ_Rbh27X50&

Pullups
8,7,6,5

Rowing:
5 30s row, 30s rest intervals, 725 meters

Damn man nice jerk! looked super easy/snappy.

Thanks, prob a 7 maybe 8 on the RPE. I was being lazy though and wasn't excited about trying to get the weight back on the rack and trying some more weight.


6/16 12:30pm

Snatch up to 3 doubles @80, did power snatch + hang full snatch complex.

Clean up to a single @120 and 2 fails at 127

Failed 110 twice when the bar came crashing down on me. So we just added some more weight and it was a much smoother clean. I think I need to moderate my hips a little on that 110 so it doesn't fly up so much. I also need to learn how to keep the bar closer to my body so that it's not crashing down on me.

HBBS up to a single @170

Full workout:
http://ftcy.me/uq4g3K

Loco has shamed me, I'm so fat! So fat I'm not even going to post nudes... but here's a screencap (it's still shirtless) from a recent video I posted and I'm starting to look kinda svelte. Loco, confirm/deny?

6/17 6pm 82f

Snatch up to a single @80, failed 85 four times, so I moved on.

C&J up to 2 singles @110, failed clean 120 once, then failed 120 jerk twice.. those three attempts are on this video.

http://www.youtube.com/watch?v=0tQ143xjQBI

HBBS up to single @170, 2 sets of 3 @140

I like how my recommended video was ARE YOU OVERTRAINING?!

My youtubez must know better. Overtraining (for the vast majority of trainees) is a myth.

Damn. After rewatching that video, I'm pretty confident a >137 kg (>300#) clean will be coming very soon. Hopefully my jerk will stop sucking by then.

6/18 6pm 82f

HBBS up to 5 singles @170

RPE probably hit 8.5 on 3rd set, but 5th was a 7.

Snatch up to 2 singles @80

C&J up to a single @110

6/20 5pm 80f

HBBS up to 5 singles @170. Did a few extra warm up reps, so no backoff sets today.

Snatch up to 3 singles @85.

C&J up to 4 singles @100

Full Workout:
http://ftcy.me/f8TdDU