Fair enough. Also depends on your goals of course - if you're not aiming to get down to very low teens in BF you can afford to be a bit more flexible. Cutting 30 lbs is gonna be fairly time consuming though...

Snatch: 135x2x6
Jerk BTN: 155x2x6
Press: 125x5x3
some work on teh gunz

HBBS: up to 307.5x3
Snatch: 95x3x5, 115x3, 135x2, 145x1, 155x1, 165x1, 175x1 (no misses up to here, pleased), 185xfx2 1st not close, 2nd close, 157x1x6 otm
Clean + Jerk: 135x2+2, 155x1+1, 175x1+1, 195x1+1, 210x1+1, 230x1+f stood up ultra slow from the clean, knew it wasn't happening.


Had to leave before CJ volume or presses, but I really want to get them done so I'm going in tomorrow morning to finish.

My normal eating habits if I make absolutely no consideration or effort gravitate toward eating a lot less than I do just to stay around 195-198, so honestly I think it would be quite a bit easier than the process of actually gaining 30lbs.


I was reminded of this yesterday when I went to Oregano's for a friend's birthday party. Another friend I hadn't seen for like 3 years was also there. We ordered the same chicken alfredo dish and he destroyed his EZPZ and ordered dessert despite being around 6'0 155 and I struggled with mine and took like an hour to get through it and felt super uncomfortable/stuffed for a long while afterword despite being nearly 45lbs heavier. It was a post-workout meal for me too.

Snatch: 147.5x3x5
Clean+jerk: 180x1+2x10 decided to repeat here, good decision.

Daily pullups have been going strong. I'm on 8x10 today, following an accelerated progression back up to 10x10 planning to hit it again in 2 wks.

Not sure if this is a beat or a brag.

nice boobs, good luck.

Definitive beat considering my height and limb lengths; I manage to still look pretty skinny at this weight.

HBBS: 282.5x3x8 not too bad, still in less traumatizing than 295x5x3 territory for sure. Slowed down noticeably from last volume day though.
Push Press: 160x5x3 ez
Deadlift: 355x3 3 minutes rest, 355x2 idk wtf has happened to my dling ability, it has just totally dropped off lately . Gotta do dem pullups
High incline DB bench: 55x10, 7, 5 0 pain on these, this will be my bench pressing motion and I will do it as an accessory when I push press.
DB Row: 95x10x4 each side.

I did a lot of different exercises and lots of reps with relatively light weights grinding out technique and trying to make everything look as close to perfect as I am able. I was mostly working on meeting the bar at absolute rock bottom on the snatch and cj, as typically on snatches I catch a little below parallel and ride down a bit and cleans I catch at about parallel. It's definitely less of a problem on the clean because a rock bottom catch will often negatively impact the bounce so you want to catch with a few inches of clearance. If I could catch my cleans at the height I catch my snatches and catch my snatches a few inches lower I'd be happy. Only when I finished did I realize I'd been at the gym 2 hrs on my recovery day O_O!

Snatch: 140x2x6
Jerk BTN: 165x3x3 wayyy better looking than last week
3 pos clean+2jerks: 155 for a few complex
Press: 140x5x3 was expecting harder given how tough 135 was, muscle memory and all that I guess. I'll go 145 next time.

I filmed a lot of the snatches and 3 pos clean+jerks, I'll upload to YT at some unspecified point in the future. I'm actually pretty pleased with the way my jerk is looking today, just need to make it look like that on heavier weights. Could still use more MOB work on internal back foot hip rotation.

Absolute canceraids lifting today

hbbs: 310x2+f
Snatch: up to 165x1 and then had to quit
C+J: 205x1+1x3 got stuck for a few seconds in the bottom every single rep wtf
Push Press: 165x4,165x5x2 nothing can go right today, but I guess this was the least bad?


Yesterday I stupidly went on a long uphill hike with the fam and I was still feeling pretty tired from it. On top of that my forearms felt like they were going to explode and were soooo painful while snatching as I totally forgot to NSAID pre-workout. It's bad enough to where I should probably nsaid+ice every single day until it finally gets better. It's been giving me issues for months now and even interfered with my jerks a little bit which normally doesn't happen. Can't afford to have bad intensity days like this, I'm kind of upset.

Had to split up my lifting today. Snatched at 3, Cjed at midnight.

Snatch: 155x2x8
Clean and Jerk: 185x1+2x10 a lot easier than 180 last week.

Total zombie today

Hbbs: 285x1+f, 275x3 quit here, figured it would improve my chances of making an intensity squat pr to just rest it
Press: 145x5, 135x5x2 consolation
Deadlift: 345x5 very easy, probably as a result of not really squatting beforehand.
DB Rows: 95x10x5 also very easy, if I phailboat the squats I gotta hit dem gunz and backz extra hard amirite???!
Whatever, I'm ready to put in 1 more heavy workout then it's a lighter week. My recovery as far as nutrition and sleep was totally horrible last week, unsurprised by today's fail.

Hey, do you have a recommendation for wrist wraps?

$5 at most sporting goods stores. There are multiple kinds of more expensive ones, but these do the trick. I've seen guys rip up old t-shirts and wrap the shreds around their wrists. Anything to diffuse the pressure will do.