4.3.2014 training

7am, cf gym, fasted w/ bcaas + 200mg caffeine
body weight 248.7lbs

lbs

a little slow and tired this morning, I didn't eat enough yesterday and I sat too much

snatch doubles
135
155
165
175
185
195

Clean pull + hang clean hip (1+1)×5
185
195
205
225x1x2

Btn jerk doubles
185
225
245
255
265x1 f 2nd

Back squat (hip limited)
135x5
185x5
225x5
275x5

PT worked on hip a lot yesterday (1st PT in a few weeks) and I was therefore pretty sore, but these felt... ok. Idk. No energy today. Gonna rest and try to eat a bit more this weekend.

Diet:
week 00 - 11/04/2013 - 291.3 lbs (start)
week 01 - 11/11/2013 - 290.2 lbs (-1.1 lb)
week 02 - 11/18/2013 - 281.4 lbs (-8.8 lbs for week, -9.9 lbs overall)
week 03 - 11/25/2013 - 279.5 lbs (-1.9 lbs for week, -11.8 lbs overall)
week 04 - 12/02/2013 - 276.8 lbs (-2.7 lbs for week, -14.5 lbs overall)
week 05 - 12/09/2013 - 274.0 lbs (-2.8 lbs for week, -17.3 lbs overall)
week 06 - 12/16/2013 - 270.5 lbs (-3.5 lbs for week, -20.8 lbs overall)
week 07 - 12/23/2013 - 270.5 lbs (-0 lbs for week, -20.8 lbs overall)
week 08 - 12/30/2013 - 271.4 lbs (+0.9 lbs for week, -19.9 lbs overall)
week 09 - 1/06/2014 - 266.4 lbs (-5.0 lbs for week, -24.9 lbs overall)
week 10 - 1/13/2014 - 268.9 lbs (+2.5 lbs for week, -22.4 lbs overall)
week 11 - 1/20/2014 - 266.4 lbs (-2.5 lbs for week, -24.9 lbs overall)
week 12 - 1/27/2014 - 262.9 lbs (-3.5 lbs for week, -28.4lbs overall)
week 13 - 2/03/2014 - 263.5 lbs (+0.6 lbs for week, -27.8 lbs overall)
Week 14 - 2/10/2014 - 259.8 lbs (-3.7 lbs for week, -31.5 lbs overall)
Week 15 - 2/17/2014 - 257.9 lbs (-1.9 lbs for week, -33.4 lbs overall)
Week 16 - 2/24/2014 - 259.3 lbs (+1.4 lbs for week, -32.0 lbs overall)
Week 17 - 3/03/2014 - 257.8 lbs (-1.5 lbs for week, -33.5 lbs overall)
Week 18 - 3/10/2014 - 254.6 lbs (-3.2 lbs for week, -36.7 lbs overall)
Week 19 - 3/17/2014 - 255.6 lbs (+1.0 lbs for week, -35.7 lbs overall)
Week 20 - 3/24/2014 - 254.8 lbs (-0.8 lbs for week, -36.5 lbs overall)
Week 21 - 3/31/2014 - 251.2 lbs (-3.6 lbs for week, -40.1 lbs overall)
Week 22 - 4/07/2014 - 250.2 lbs (-1.0 lbs for week, -41.1 lbs overall)

What do you do for programming your lifts and when you throw in complex work?

I'm starting out by doing two things:

First, warming up doing top-down drills. Starting each lift at high hang, then hang at knee, then from floor. If I am making an error, it's doing too many warmups with just the bar, but imo that's ok, since re-drilling bar path stuff is one of my goals. Idk how well this works with light weight. Worst case and very possibly: not at all for me bc I have ingrained bad habits. I am trying at least.

Second, I am loosely following pendlay's beginner routine and keeping weights light enough where I think my form is good/improving at least on the first rep, but heavy enough where I fail something frequently enough and it's challenging. The pulls + hangs complexes are from there. I may change it up but I wanted to follow it for four weeks (at least) to get some ideas on how I will feel getting back into weightlifting.

4.8.2014 lifting

530am, cf gym, fasted w/ bcaas + 200mg caffeine

normal warmups and rolling, focused on hip openers and barbell smashed right quad and it band (ouch)

snatch pull + hang snatch from hip (2+1)
95x3
135
155x2 (noted pain on interior of R knee, related to warmup?)
165xF hang snatch forward (just out of pulling position I think)
165x1

clean and jerk doubles
185
205
225
235
245
R shoulder is a little sore too so I did 5-way shoulder stuff and it felt better.

R knee felt way off at this point even sitting in the bottom of an unweighted squat for ~60s, so I rolled and stretched a lot more in lieu of squatting. I hope it's nothing, I'll keep an eye on it. My knee was way rotated out when I was working on my hip pretty aggressively pre workout, and I obv worked harder on my quads than usual, so maybe that just pulled on something. That is my best guess.

My hip still feels tight, but stretching helped and I am pretty bummed bc I think light squats (<150kgx5) would have been fine. I stretched my hip and rolled out my legs post WO as well. (I did maybe 20-25 mins altogether of various angles w/ banded distraction on the hip, just basic rolling for everything else).

4.10.2014 lifting

530am, cf gym, fasted w/ bcaas + 200mg caffeine
weight 250

feeling relatively good. Told my PT I was done with PT for now... let's see how squatting goes on Saturday (I just ran out of time today... lame, I know).

snatch
135x2x2
185
205
215
225
235 (106.5kg)
245xfx3

vid of 235:


hang clean (hip) + hang clean (knee) (1+1)
225x1x3
235x1x2

bench
205x5
230x3
260x2 @9.5

ran out of time to do anything else

Just noticed how deep you get in the hole on a snatch. Hate you.

Damn, nice snatch

Anthropomorphically adv . . . Oh wait.

I get pretty deep in the hole of the snatch as well. Sorry you don't just have short arms

1. Vid is extra awesome due to person in background doing a snatch with 0 lbs and basically not dropping under the weight at all.

2. To me, it looks like as you settle into the bottom your knees cave together? I don't know enough about snatching to be sure that's a problem, but I'd guess it is something to try not to do just from like, how knees work?

Freebird, eh.

Thanks ookook.

Monte, if it makes you feel better I am not good at this and I basically do use the same excuses you use all the time.

BTM, this is not a Crossfit log. Oh wait it is. Hey I took a photo of a curly CFer. Idk what happened to it. Let me see if I can find it.

Cit, yeah I almost lose it forward and I'm on my toes, which is more of a problem than any knee cave. And the floor ****ing sucks for weightlifting because it's rubber, which isn't helping anything.

Nice snatch. Seems like the pull was almost trivially easy but there was some shakieness stabilizing in the hole.

They don't have a single platform in the whole gym? Ridiculous.

Thanks. Yeah. Stabilization was all saving it from being forward imo.

No platforms. I don't really love the gym. It's part of my routine and it gets me up and at them though, so I'll probably stick with the early morning thing there for a while.

Have you considered doing chinese snatches? Cobra used to log those and it was always a fun thing to see show up in a log.

If your wife doesn't love the idea:

1st she does not need to know

2nd just tell her practice makes perfect

Do you mean snatch hi-pulls Chinese style?

I'm talking about whatever cobrastatus did and logged as "Chinese snatch". Those were the days.

IIRC he actually front squatted a chinese woman too, which he forgot to log with his Chinese snatches.

Interesting that you capitalize the snatch but not the woman.

Yugo, you are wrong and Freebirds is right. What are the odds.

I do my snatch high pulls chinese style, most typically.

So you are doing Chinese snatches already?

Excellent. Please log them that way. Otherwise, I may start forgetting to log what kind of cardio I am doing when I log it.

Yugo, I admire your dedication to a failed bit, but it's time to let it go.

4.12.2014 workout

730am cf gym
251 bodyweight
fasted, bcaas, 400mg caffeine

hang snatch (hip) + hang snatch (knee) (1+1)
135x1x2
155x1x3
minimal rest between sets

longer rest between exercises

clean and jerk (~1-2 mins between attempts)
light bar work, front squats and complexes to 135
185
205
225
245
265
275 (meh jerk, didn't look at vid yet to see but felt close to a miss)
280 (f jerk)

clean pulls
315x5x5 (minimal rest, this was pretty hard/tiring)

squat
225x5
275x5
315x5 (light tightness at r hip and r knee)

a1) side plank w/ raised arm + leg 10s ea side
a2) 2x50lb DB alternating bicep curl x 8ea arm
3 rounds

Happy with overall increased volume.

took some vids, I will put them up.

Looking good man. Squats looked encouraging.

You must be pretty happy with how it's all shaking out generally? Some injury issues sure, but overall you're reclaiming a lot of strength fairly quickly.

Rename log 'Return of the King' imo.