Kinda skipped my 2nd deload day last week, oops.

9/5:

short foam roll but I felt really good

Squat:
5x45
5x135
3x185
5x225
5x245
10x285 (1rm 380, -20)
2x315
2x315
2x315
2x315
2x315

Kinda meh on my max set, so I added in some heavy volume. All the 315 sets were challenging but not super hard.

Bench:
5x45
5x115
3x135
5x155
5x180
8x205 (1rm 259.7, -17.8)

More meh.

Dips:
3x10xBW

Pullups:
5x3xBW

9/10:

WU:
50 double unders/150 single jumps total
air squats, pushups, ab mat situps

OHP:
5x45
5x65
5x95
3x135
3x135
2x155
2x155
1x185
1x185
fx205

Really short rest... kinda had people watching me for the last set.

12 minute time cap to complete

21-15-9
Hang Power Clean (95)
Push Press (95)
Goblet Squats (55)
With remaining time, complete as many pull ups as you can.

5 strict pullups, f kipping

I really kinda just paced myself on the first stuff and made sure I had less than a minute left for pullups because I didn't care about them.

Been having some life swongs and have missed out on the gym lately, but this was a decent day back.
======
9/15:


WU:
foam roll hamstrings, IT bands, groin, t spine

Squats:
5x45
5x135
5x185
3x235
3x270
8x300 (1rm 380, -20)

Bench:
5x45
5x95
5x135
3x155
3x170
3x190
6x215 (1rm 258, -19)

Dips:
Tried them but they really hurt... going to do so some shoulder work tomorrow

Pullups:
4,4,4,4

9/16:

Cressey foam roll + lacrosse ball on glutes/calves/triceps/shoulder

Power Clean:
3x65
3x65
3x95
3x95(hang)
3x95
3x135
3x135
3x135
155,155,155,185,185,185 (singles)


Snatch:
65,65,65 (singles)
2x65
2x65
2x65
2x95
2x95
2x95
2x95


My first time snatching... it was more of a power snatch but prob weird looking all around.

Post a snatch video imo.

I'll show you mine if you show me yours.

9/18:

WarmUp:
foam roll quads, it bands, inside thighs, back
500m row

Cleans:
3x65
3x95
2x135
2x155
185
185
195
205 *PR
205
205
215f
215f
210 PR

Snatch:
2x65
2x65
2x95
2x95
115 *PR Vid below
115
135
135
135
155f
155f
155 PR

I guess it's more of a power snatch? I don't know enough about oly lifting tho..

I took one video but then my fingers were too sweaty to operate the touch screen and the phone started to freak out. Which angles should I be taking this from? I just used the most convenient angle for this one..




I really need to work on getting more reps in but I'm trying to still get into the flow of the new gym and stay out of their way while also learning some of the things that I need.

A late addition to yesterday's training was 4 sets of 4 pullups while the oven was preheating and cooking my sweet potato fries for supper.

also bump for more snatch views

9/19:

Barbell Squat:
45 lb x 5 reps (+36 pts)
135 lb x 5 reps (+66 pts)
185 lb x 5 reps (+92 pts)
225 lb x 3 reps (+97 pts)
250 lb x 5 reps (+143 pts)
285 lb x 3 reps (+145 pts)
320 lb x 8 reps (+260 pts)


Barbell Bench Press:
45 lb x 5 reps (+36 pts)
135 lb x 5 reps (+66 pts)
155 lb x 3 reps (+60 pts)
185 lb x 1 reps (+50 pts)

****ing left elbow started hurting on the 135 sets... not sure if it was a form issue or just my elbow being dumb. Either way, I'm gonna get a bike innertube and try this flossing stuff. I was supposed to do dips and chins, but just left due to elbow

9/20:

Cressey foam roll, lacrosse ball tris, shoulder dislocations w/ pvc

Squat: (work up to 1RM)
5x45
5x135
1x315
1x365
1x385
1x405
1x415 PR, I think for 385+

OHP:
5x135
1x155
1x185
1x190 PR
1x195 f

DL:
5x225
2x315
1x385
1x405 PR
1x455 f

Really need to focus on DL word and get good at this. I think I should be pulling much closer to 500 and I could've went back and done 425, 445, but I elected to help with weights.


Tomorrow is def going to be a rest day though.

For snatch video get an angle that's as much of a side view as possible where the plates don't obstruct the view of your body.

Also, nice squat numbers

Nice numbers! Snatch looks ok- you're jumping forward and I think the bar should get higher in the hip. Check out Jon North's hit and catch vids on youtube- helped me a ton.

For your snatch it looks like you're setting the bar pretty far back over your foot. The bar should be over the base of the big toe, not mid-foot like in the deadlift. I had mine set up like that for a while and it constantly caused me to scrape my legs and have to pull around my knees.

For the jumping forward it looks like it's caused by not staying on your heels long enough so you shift to the front of your foot as you're extending. The bar loops forward and you have to jump forward to stay under it. Stay back on your heels longer and sweep the bar back into your hip crease. When you do it properly you'll know, the bar will float up much more easily.

Overall snatch looks fairly solid. If you can keep your form at heavier weights and pull yourself under the bar when it doesn't get as high you could probably have a 200+ lbs snatch soon.

9/24:

Cressey foam roll + some lacrosse ball work

Sumo Deadlift:
135 lb x 5 reps (+66 pts)
135 lb x 5 reps (+66 pts)
225 lb x 5 reps (+121 pts)
315 lb x 3 reps (+178 pts)
335 lb x 3 reps (+203 pts)
335 lb x 3 reps (+203 pts)
355 lb x 3 reps (+233 pts)
355 lb x 3 reps (+233 pts)
355 lb x 3 reps (+233 pts)

Body Weight Glute Hamstring Raise:
5 reps (+11 pts)
4 reps (+9 pts)
4 reps (+9 pts)

Snatch:
95 lb x 2 reps (+47 pts)
95 lb x 2 reps (+47 pts)
95 lb x 1 reps (+38 pts)
135 lb x 2 reps (+61 pts)
135 lb x 1 reps (+49 pts)
135 lb x 1 reps (+49 pts)
135 lb x 1 reps (+49 pts)
155 lb x 1 reps (+57 pts)
155 lb x 1 reps (+57 pts)
155 lb x 1 reps (+57 pts)
135 lb x 1 reps (+49 pts)
135 lb x 1 reps (+49 pts)
135 lb x 1 reps (+49 pts)
Missed 155 3x total, twice back and once forward.

Rowing (machine):
0:01:58 || 514 m (+58 pts)
0:02:04 || 512 m (+54 pts)

I've watched two of these and really tried to practice this today. My hips are kind of sore from these tho, am I doing it wrong??
ty ty and I've got a great spot for my phone on the next vid attempts I get.. hopefully Thursday.
Yup, my shins are tore up from my previous snatch attempts. I wore long socks today because of it but will heed this advice next time.

My timing is **** right now, so I have no idea if I fixed the 2nd part today... video needed but my phone was dead

Thanks again. I think my biggest problem right now is that I can power snatch it, but I doubt I could full snatch 135 even. Need to work on pulling myself under the bar and doing the complete movement for the time being.

Putting your hips into the bar like that is going to hurt when you first start doing it, perfectly normal.

Yea, this is one of my problems as well. My current full snatch PR is around 70kg while my power snatch PR is 80kg.

Did you end up getting a strap or anything for your elbow? Im having issues with mine again.

Nope, haven't done much pressing so I haven't had the problem pop up again. I did notice some elbow pain after rowing, but it went away pretty quickly. I'm still planning on looking into the voodoo flossing, just haven't needed it yet.

Thats what I was looking at and want to try. Need to find a band/strap for it

People in LC were saying buy a bike innertube and cut it or something. Ask cha, he's handy with stuff like that and I think he did it.


9/25:


Foam Rolling:
10:00

Band Pull Aparts:
3x10

Barbell Squat:
45 lb x 5 reps
135 lb x 5 reps
225 lb x 5 reps
315 lb x 3 reps
365 lb x 3 reps
365 lb x 3 reps
365 lb x 3 reps
335 lb x 5 reps

Tried to do max reps on the last set, just didn't have any gas left. I had iron plates instead of the bumper plates and the 6th rep on the last set was pretty loud when it hit the ground.

Power Clean:
95 lb x 3 reps
95 lb x 3 reps
135 lb x 3 reps
135 lb x 3 reps
155 lb x 1 reps
155 lb x 1 reps
155 lb x 1 reps
185 lb x 1 reps
185 lb x 1 reps
185 lb x 2 reps
185 lb x 1 reps

Each 155 single was cleaning to OHP for my next exercise.

Standing Military Press:
45 lb x 10 reps
155 lb x 5 reps
155 lb x 5 reps
155 lb x 5 reps

Rowing (machine):
0:01:54 || 514 m
0:02:02 || 508 m

My cardio is so lol bad. I'm just trying to work up in some 500m sets, short rest in between.

Pull-Up:
8 reps
8 reps

1/2" band assisted


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

As far as programming, don't ask me what I'm doing because it's mostly just random **** that I didn't do yesterday. I'll get on a more strict plan once my gym finishes the weightlifting platforms.

9/28:

Foam Rolling:
10:00

Band Pull Aparts:
10 reps
10 reps
10 reps

Shoulder Dislocation:
10 reps
10 reps
10 reps


Deadlift:
135 lb x 5 reps
225 lb x 5 reps
315 lb x 3 reps
365 lb x 3 reps
365 lb x 3 reps
365 lb x 1 reps

Close-Grip Bench Press:
135 lb x 5 reps
185 lb x 2 reps
205 lb x 2 reps
225 lb x 2 reps
225 lb x 2 reps
225 lb x 2 reps (+82 pts)

Pull-Up (band assisted):
10 reps
8 reps
8 reps

Dips:
10 reps
5 reps
1 reps
elbow hurts a lot now

Rowing (machine):
0:01:40 || 500 m

Nope- as long as its basically on your pubic bone its right. Voodoo banding the elbows is awesome.

Pointing your knuckles downward at the start of the lift and keeping them that way until the turnover should stop you from knocking yourself in the pubic bone on the snatch.

Oh no ****? I thought you were to get it there. Thanks

Should be a brush or light bump, but shouldn't be crashing and hurting. I recently returned to snatching after taking time off and that **** hurts when you slam it in hard.