Takes one to know one.

3/17:

Warmup stuff

Snatch:
3x5x45
2x2x95
7x2x135

Clean:
4x3x135
2x145
2x155
2x165
2x175


I'm going to be going really light on snatches and cleans for the next couple months to focus on my form since I'm terrible at them. Long term problem is that I basically do the power versions on these lifts out of habit, which is obv a problem. I need to seriously dedicate myself to practicing the full versions of these lifts if I ever want to make any progress with them.

HBBS:
5x135
5x225
3x275
1x315
5x340
6x315
7x295

Last rep at 340 was a bit of a grinder, last 2 sets were pretty easy though.

3/18:

Warmup stuff

Snatch:
3x5x45
6x2x95
3x2x115

Didn't progress past 95 until I felt that I received the snatch in the hole well on both reps of the set. I was planning on doing the same for 115, but I needed to get on to cleans.

Clean:
4x3x115
3x2x165

More light stuff, also did some random high hangs in there that I didn't log because I don't remember when and now how many I did.

HBBS:
5x135
5x225
3x275
1x315
3x1x365

Was going to try a triple at 365 and miserably failed the 2nd rep. Decided to just do a couple more singles and call it a day.

I'm taking tomorrow off from lifting but more snatches, cleans (maybe jerks), and HBBSs to come on Wednesday.

3/19:

C2 Rower:
2 x 2min
4 x 1min
6 x 30s

Don't know how many meters I went because it was set on calories and I didn't feel like changing it. The thing said I burnt 200 cals though (DIEC?)... that probably means absolutely dick.

Going to measure BF% tomorrow morning. I weighed in at 201.2 today due to weekend calories. They are my biggest leak and I'm mostly a hermit, which is what KC recommends, but it is Spring Break and I finally got a break from work... yolo.

Below are my past five bodyfat weigh-ins, I planned on doing them weekly but I just never committed to it. Based on today's results, the calipers are saying I'm 16.4% but I think I'm closer to 17.5% based on visual. I've def lost weight and mostly preserved LBM which is obv the goal. Maybe like 3 more weeks of dieting and then I'm going to switch into maintenance for a couple weeks.

1/15:

BW: 207.0
BF%: 19.6
LBM: 167.2

2/5:

BW: 205.0
BF%: 18.1
LBM: 167.9

2/14:

BW: 202.2
BF%: 18.1
LBM: 165.6

3/14:

BW: 199.6
BF%: 16.4
LBM: 166.9

3/20:

BW: 201.2
BF%: 16.4
LBM: 168.2

3/20:


Warmup

Snatch:
3x5x45
9x2x95
6x2x115

45 reps in 30m

Power Clean and Jerk:
3x5x45
5x3x115
3x3x135
2x2x175

45 reps in 30m

DL:
5x175
5x225
5x265
5x305
7x345

I'm still ****ty at DL, in case you were wondering. Took about 20m for all DL sets.

3/21:

sloth_DatWarmup.png

Snatch:
3x5x45
4x2x95
2x115
1x115,fx115
2x115

28 reps in 30min which is a little bit below my ideal pace.

Very "toesey" and my ankle "flexibility" doesn't exist. I've been doing the same ankle mobility stuff from that Cal Strength video I posted every day I've been in the gym, so I'm starting to think it's not the ankles. Any thoughts?




C&J:
3x5x45

PC:
2x3x95

I couldn't squat clean these because they came up too quick. I did catch them high and then do 2 front squats just to try and get some "activation" goin on.

C&J:
2x3x115
2x3x135

33 total reps in 30 mins, which is pretty close to my intended pace

HBBS:
5x135
5x225
1x315
5x355 (5RM)

Depth is meh for HBBS in general, prob related to whatever I mentioned above. Rep 1 and 4 are particularly meh.



OHP:
5x95
5x135
9x145

Gym didn't open on Sunday and I had to deal with work stuff Monday, so I finally got into the gym yesterday. Felt pretty good until cleans. I ****ing hate them. Then had a pretty meh squat session because my hip flexor was really tight, I think it was tight because I took so many days off.


3/26:

Warm up

Snatch:
3x5x45
5x2x95
4x2x115
1x135

Snatch feels good right now. 34 reps in 30 mins


Power Clean + Jerk:
3x135+1
3x135+1
3x135+2
3x135+2
2x155+1
2x155+1
1x185+1

17 reps in 30 mins uke:


HBBS:
5x135
5x225
1x315
5x345
3x345

Failed on the way up on the 4th rep. I didn't take video so I'm not exactly sure what happened, but I do know I got stuck and barely started to go back down. I think I missed a breath and I didn't feel like doing any more even though I was supposed to do 3x5. Oh well, got my 1/3rd volume and similar high intensity, so Lyle says I'm good.

Pendlay Rows:
5x135
5x185
6x205
2x10x135

3/27:

Warm up

2HKBS:
5x10x70.4

Chins:
10,8,6

EMOM for those

Snatch:
3x2x65
4x2x95
4x2x115

22 reps in 30m. Felt pretty good. Had to do the other stuff because there were no available barbells.

C&J:
2x5x45
3x3x115
2x2x135
2x1x155

25 reps in 30m

HBBS:
5x115
5x205
3x295
4x345 #($*$^#%^@%@^@&*@*
5x315
7x295

OHP:
10x45
5x115
5x125
9x145

3/28:

Snatch:
3x5x45
4x2x95
4x2x135
2x145

33 reps in 30m

Clean + Jerk
5x45+2
5x45+2
5x45+2
3x95+3
3x95+3
3x95+3
3x135+1
3x135+1
3x135+1
3x155+1

36 cleans, 19 jerks :meh:

Deficit DL:
5x155
3x5x225

1.5" deficit

3/31:

C+J:
5x45+3
5x45+3
5x45+3
3x95+2
3x95+2
3x135+2
3x135+2
2x155+2
2x155+2
2x185+1

33 cleans, 22 jerks in 30m

Snatch:
3x5x45
4x2x95
4x2x115
2x135

33 in 30m

HBBS:
5x135
5x225
3x275
3x345

Was going to go for 3x5, but was super gassed after 3 reps and decided to rack it. I probably should've just dropped some weight and got in some sets, but I decided to try some front squats...

Front Squat:
3x2x225

And they felt like AIDS

Pendlay Rows:
3x10x145

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

Pretty good day considering I had almost 2000 calories in Coors Lights the day before while laxxin on the beach and only got 6 hours sleep. I'm going to be alternating which Oly movement I do first because I was noticing my cleans just felt terrible every day, while my snatches always felt great. So I'm switching up which one I do first to experiment a little.


xpost from brolo thread.. hardest part will be the 2nd goal. The PRs should be easy, when you consider I've mostly ate at a deficit all year and still managed to PR all of those lifts in the last month or two.

4/1:

Snatch:
3x5x45
4x2x95
3x2x115
2x2x135

33 in 30m. Snatches felt solid.

C+J:
5x45+3
5x45+3
5x45+3
3x135+2
3x135+2
3x135+2
3x155+2
3x155+2
3x175+2
3x195+1

35 cleans, 22 jerks in 30m imo. Got some help from a really

HBBS:
5x135
5x225
1x315
2x335

I did roughly 68+ full squats before this and my **** was worked.

OHP:
3x135
3x135
7x155

Felt like my shoulders were warmed up from snatch and jerks, so I just went into work sets.. and I was too lazy to take off the 135 to drop down to 120 (125?) and do 3x120, 3x135, 3+x155. 7th rep was a grinder, but nice work imo.

4/2:

active recovery (aka light cardio)

30s row, 30s rest
7 rounds, 1025m total

500m rounds
1m56s
1m46s
1m55s
1m53s

Pretty much have only lifted three times since last update. I don't feel like looking those up to log, so here's what I did today.



4/14:

Snatch
2x5x45
3x2x95
5x2x135


C&J
3x5x45x+2
2x3x95x+2
2x3x135x+2


HBBS
5x135
5x225
3x275
1x315
3x1x335
2x335

>300# reps felt super heavy. I blame it on the days off, but I'm worried something weird has creeped into my forms. Hopefully I'll get some video tomorrow.

Pendlay Rows
10x95
3x10x150

U broz even lift? Stopped logging, kept lifting. Now my olympic lifts are going to look even ****tier since I'm doing them in kg. I'm also crossposting this log on another forum so I can get some forms advice. On with the show.




2013/04/24

Bodyweight: 89.27

Clean + Jerk:
5x20 +2
5x20 +2
3x43 +1
3x43 +1
3x60 +1
3x60 +1
3x60 +1
3x60 +1
2x70 +1
2x75 +1



Biggest problem with my Olympic lifts in general is that when the weight gets "heavy" I change to the power movement. I also have some issues getting under the bar into the hole for both cleans and jerks. To try and fix that, I'm trying to pull a lot from the hang / high hang area. I don't note it differently in my log though.

Anyways, the C&J... well I think my clean looks like an unfolded lawn chair. I do like how my jerks felt though.

Snatch:
5x20
5x20
2x43
2x43
3x43
2x43
2x60
2x60



Some of the reps at 43 looked nice... most of the others were not.

Front Squats:
5x60
3x60
3x102
1x125
1x134
fx147
5x102
5x111
3x125



Most of these felt pretty good but I lost upper back tension on the 147 attempt which was a +5lb PR. I think I can get that very soon.

=========================

I would really appreciate it if anyone had some feedback for my form on any lifts and would love to learn more. Thanks in advance!

Where else are you posting? Pendlay? I might have to get on that. My form is terribad and I'm starting more weightlifting.

Yup over on Pendlay. I put a little bit more info out there in the OP regarding my training moving forward.

http://www.pendlayforum.com/showthread.php?t=12220

4/28

Today I had very low energy. I got probably 10 hours of sleep last night, but I was on the beach and had a few beers while taking in a lot of sun. Today my back is lobsterish and body temp feels generally high I think contributed to the less than stellar day. I'm front squatting on Tuesday, so I shouldn't have any issues with sunburn then, and then backsquats again on Thursday.

I didn't take any video today, so just a few numbers and some comments below regarding specific stuff.

Snatch:
5x20
5x20
3x43
3x43
3x43
2x60
2x60
2x60
2x60


C+J:
5x20 +2
5x20 +2
3x43 +2
3x43 +2
3x60 +1
3x60 +1
3x60 +1
1x70 +1
1x75 +1

I remember commenting that jerks felt really heavy. Also had a coach said that my split jerk was looking much quicker than it used to be and I'm not sure what to attribute that to.

Backsquat:
5x60
5x100
3x125
1x143
1x152
1x152
1x152

143 rep FLEW up, but 152 felt pretty heavy so I just did a couple more singles instead of working up higher. I probably should have done some back off sets at lower weight, but it was a generally meh training day.


Also, some non-Oly stuff... Bodyfatbros wug? 5'10", 196.8#

Dem Quads.

Gonna guess 16-17%.

18.5% ...do parillo method for caliper pinches if you want to develop some body dysmorphia.

16-17 imo. Rather impressive bro

Although the shorts diff lengths thing makes your legs look weird in the front pic

LOL, I think I will pass on that method for now. No need to get crazy on while I'm trying to maintain. I'll save that for my next cut, which will prob start in a month or two.

thanks

Ya I didn't realize that until I looked at them on the computer the next day. I'm pretty sure they look the same

Monster quadricepticons.

Thanks. I believe KC would attribute that to non-jelly dick weight squats.

I'm probably start my cut a little bit sooner than I had originally intended since I'm using some low volume programming now and don't want to try and cut once my volume increases. The goal will be to drop another 10# and just ultimately sit at 187 for awhile. Using Busto's measurement as the most conservative, that should put me just under 15% BF. Doubt I ever have abs.