8/6:

Afternoon sesh:

HBBS
120kg x 5 x5 Very easy
120kg x 10 I think I did 11 by accident. Still easy

Weighted plank 1min x5 + Front Rack Overloads 5x5
Started with a 20kg plate, got through it for the first, but moved to 10kg for the rest. FROs were interesting. I did 152kg

Evening sesh:

CnJ work:

10x slow clean pull doubles @ 60-70%
70x3
80x3
90x4

10x high block pulls x2 + clean @60%
60x10 Stayed at this weight the whole time but feel like I could go heavier

BTN Jerks 5x1 @60%
60kg x5x1 Very easy. still need to get more aggressive with these.

push press 5x5 then 2x10 @ 60%
60kg for all reps. 5x5 was nbd but the first set of 10 was very taxing and the last one I got through 7, had to rerack, and then finish out the set. Sad panda.

8/9:

Bench 5x5 + deadlift 5x5 superset, then 1x10 for both

80kg bench, 130kg for deads. Both were very easy on 5x5s, but I wanted to pick a weight that I could manage for 10 and this was fine.

Hamstrings have been sore for the last couple of days since the good mornings that were programmed on Wednesday. No real surprise since I never do them, but it did make the first few sets of deadlifts rough, despite lots of stretching beforehand.

Tall snatch 10x5

I probably did 12 sets with the bar and another 5 with 5s on the side. I feel like these might be helping. Time will tell.

I did more than 10 sets since there was this really really fit girl working out next to me and I had to make smalltalk. She had great squat form so I brought it up and we chatted. Jessie. Used to do track in college, and still competes. Insane legs. Super lean. Perfect. Maintain. Hopefully will see again soon. I think she is seeing this jacked PLer guy at the gym but I'm not positive. Will pursue next time anyway.

80kg bench? Come on son. That's not enough for you. Even if you haven't benched in a year.

Yeah it was easy but programming called for 60% and I wasn't about to do 70kg so I bumped it up. I can get 90kg 5x5 but def not the 1x10

8/8:

snatch:

This was supposed to be percentage lifts (60% this week for ~20 good reps) but I guess I didn't get the memo since I worked my way up to 75kg. Feeling a lot better, though. Actually the 75 was hideous and 3 red lights, but I did get it over my head! I am, however, hitting my upper thigh routinely now which is a great step in the right direction. It used to be my mid thigh all the time. Anyway, definitely getting under the bar better, but still powering the heavier weights. I moved down to 40 after the 75 and hit like 20 good reps at that weight. Shoulda videoed it but lol@40.

Here's a vid of 2 reps at 70. 2nd rep is at 1:08:



Dude walking around is lifting at Nationals next week in the 77 division. He's good friends w/ my coach, who also q'ed but isn't going, and I guess this guy lifts on the weekends sometimes with my coach. He's impressive.

Here was him barely missing a 126 snatch:



Clean & Jerk:

Just did a million reps at 70. It took about 10 reps before my shoulder started to feel good and the movement became automatic. It was actually feeling so good that I instantly wanted to record it. Here was 2 reps:



lol@my shoulder. IT FELT LOCKED OUT. And yet, not even close. Ugh. I just need to keep working on it I guess. I've been doing some lax balling on my lat which is agony but might help. idk. This is frustrating.

FS:
120x2x5

Time to ween off the power movements only like 6 months ago bro.

what?

Stop doing any power movements ever until you can comfortable do fulls with much more than power versions.

yeah. I should. cleaning 70 is a joke though. Guess it's good to build that muscle memory though. Powering everything is a bad habit.

actively trying to not power my snatches but clearly that's not happening. However! I think it's getting better.

You should at least stop in whatever your catch position is and do an overheard squat if you legit can't perform a squat snatch

If you oly frands don't follow @mikecerbus on ig then you should. I'm hooked. This guy gives phenomenal cues and has tons of great instructional vids

I think you mean motor pattern? "muscle memory" is when you quickly regain a large %% of your mass/strength after a very long laydown and loss of everything

Good work ITT bro, although I agree with Evo and abra that if you're going to do this much light work it doesn't make sense to keep power'ing both lifts. I'd think coach wants you to work on your form when he tells you to do that, not to just get the weight overhead Now you spent 70 reps ingraining a wrong motor pattern

Yeah I should be doing the full rep, esp on snatch. For the heavier weight (which I shouldn't even be working on just yet) I need to ride the weight down if I'm going to do it. On lighter weights I need to be making sure that my form is spot on.

I think it's getting better though. Evidence of this is that I now hit my upper thigh on ever single rep of the snatch! I used to hit mid thigh. Now I have insane bruises but it's worth it!

Get snatch shorts or whatever they're called!

Muscle memory means what you are calling motor pattern as well. People use the term for golf swings, pool strokes, bowling, etc

8/10:

BTN Snatch grip Sots press 10x3 + weighted situps 5x10

25kg for sots. I did lots of stretching in between sets to gain a little better mobility but these are quite hard since I'm pressing the weight / instead of |. back-racking is lots of fun as well!

Snatch Balance + OHS 5x3

No heave - just fall and lockout elbows. Moved down to 43kgs to make sure they were all good reps and most were. Actually still managed to fail two reps.

Tall snatch 10x3 + hanging L raises 5x10

Started at 30kgs this time since last time that weight was manageable. Today it was definitely too easy. Moved up to 40kg by the end of the 10 sets.

Conditioning

2k row for time: 7:32. Progress!

8/11:

Afternoon sesh:

lbs

FS:
245x5x5
245x2x7 (supposed to be 10) had no more gas in the tank. If I had attempted an 8th it would have failed forward, I'm sure.
265x3 beat

pullups:
{10,8,8,7,7,7,7}

Incline press:
135x7x7

evening sesh:

kgs

snatch work:

Muscle snatch triples x10:
35x5
40x2
45x3

tall snatch triples x10
35x4
45x6

high block snatch pull triples x10:
60x10

8/12:

Clean pulls 10x2 @80% + Strict toes to bar 10x5 + good mornings 10x5 (supersetted)

Pulls at 195lbs
GMs @ 115 and then moved to 125 midway through.

This routine was a lot easier than last time but still took about 30 mins. I think the combination of doing it last week + stretching properly helped a lot. My hamstrings were dead during the GMs last time around. Also used lolstraps during the T2B and that helped tons.

Spent the rest of the workout broing it out w/ some curls. /log

I can never understand the notation you are using. Is this 10 doubles at 195? That is lololol light.

You sure it wasnt supposed to be 80% of your max deadlift?

80% of my CnJ# since these are clean pulls. I'm not cleaning 400!

195x2x10 is light, but they are also aggressive pulls and I'm supersetting them w/ T2B and GMs. Massive sweat.

Seems weird to me. I only really do clean pulls with >=100% of my max clean.

The pull portion of your clean technique looks damn solid and you have a big strength surplus so Im just a little confused.

Yeah, this is just one of those things that I'm going to let my coach program for me. This is the 2nd month of working with him, and things will probably change a lot going forward so I'm just going to try and do his program for me as best as I can right now, since I clearly wasn't making much progress on my own (on form, at least. clearly was making progress on strength)

Another thing he harps on me about a lot in class is my setup for a pull/deadlift. I'm not keeping my back tight enough, and he says I'm not using my legs enough during the first pull. too much back. Perhaps getting a lot of these pulls under my belt at lighter weight is supposed to target/help that? I dunno!

Is the weight light enough to pull slowly & concentrated from the floor to your knees? The oly coach at my box said that's a good way to improve that part of the pull if you focus on ass/shoulders rising together in slomo (and then finishing with speed obv).

Yeah that's what I should be doing. Pull slowly off the floor to my knees and then accelerate and during 2nd and triple extension phases. Proper setup is what I was focusing on the most yesterday, but should have been focusing on everything, obv. It's a work in progress.

I had to do high block snatch pulls on Tuesday in class and he helped me a lot with that. My first few sets were bad and I felt bad, but then he told me to slow the start down and to bring my elbows up high at the top of the pull. after that the reps felt way better and it really helped me during triple extension