11/12 PM

Snatch Complex Snatch Pull + Snatch

52,62,70,80,85xo,90xxx
2(75,80,85)

All fails were on the snatch, not the snatch pull obv.

Clean Complex Clean Pull + Clean & Jerk

70,80,90,102,110,115
3x1x110

115 was heavy as **** and I originally planned on doing two waves for back off work like snatch, but 110 felt kinda light on the way up so I just stayed there.

Pullup

3x11xBW

GHR

3x11xBW

Ab Wheel (Kneeling)

3x12xBW


11/13 PM

Power Snatch

10x20,2x52,2x62,2x70
80,95,90xo
5x1x80

Power Clean

10x20,2x85
107,116
4x1x102

lel volume... not going to get better at cleans by doing so few reps.

OHP

10x20,5x52
3x5x62

Barbell Curl

3x12x20

Face Pull

3x15x(Green Rogue Band)


11/14 PM

Weights in #

Snatch

10x45,2x135,2x155,2x175
195,215,225xxxx
3x1x195

FFFFFF UUUUUUU. Can't snatch for **** right now.

Clean & Jerk

10x45,2x135,2x185
205,225,245,265,285,305xxx
3x1x275

Getting very close to cleaning it but still missing a little forward. Need to take video next week.


11/14 PM

Back to KG.

HBBS

10x20,5x70,5x102
8x122,8x131,8x142,10x150 (PR 10RM)



I was only supposed to do 8, but I wanted 10. Think I could've got one or two more.


Took the weekend off to drink.


11/18 PM

HBBS

10x20,5x70,5x110
8x122,6x131,4x160,5x170 (PR 5RM)

20 minute break

Front Squat

5x70
5x106,4x122,3x129,3x137

OHP

10x20,5x30,5x52
3x5x64

Chinup

3x12xBW

Barbell Curl

3x12x20

I like your squats, but did you really just say "f*ck you, weights!"? LOL

LOLLLL fredday told them weights the damn thing

They were talking **** earlier. Am I supposed to just let that go?

11/20 PM

3 Position Clean

60,70,80,90,102,107,112x
3x1x95

Snatch

10x20,2x52,2x62,2x70
80,90,95

Snatch Pull + Snatch

3x1x85

Bench

10x20,5x60,5x75,3x92
3x5x100

ez pz

No pecs, no sex. Good work on the bench brah.

Nice 10rm squats too, I guess.

This is why I brought bench back into my routine. I'll be very interested to see exactly how long I can do SS progressions. ty and ty.

fredd, can I bother you to take a look at my most recent cleans in mah log. Looking for more feed back. Getting confused.

u w0t m9?

wadda ya think of my cleans?



And here is one in slo-mo-yo.

I was going to check them out in the morning because I'm pretty drank right now. Since you posted them here.. Most of them look pretty decent and only some minor tweaks. You have a good setup, ty masterrace Cha for pounding that home, mine is still chit btw. It looks like your bar path is almost completely vertical and you are having to bring out your hips to make contact with the bar. You might even be pulling the bar a little bit around your knees on some reps (i.e. it is traveling away from your hips when it goes around your knees) .

Whether you are pulling Chinese or Catapault style, the bar needs to be quickly moving on the X axis towards your hips (think, y=(x/3)), once you pass the knees. Two things you need to do to create that motion are to keep your chest up during the first pull and then violently engage your latsin the second pull. Keeping the chest up brings the bar really close during the first pull and I think a simple cue of telling you to look straight (I might recommend cleaning in the other direction so you aren't looking into your own soul), typically gets the lifter to have their chest up more. The drill I have people do to engage their lats is in this video, http://www.youtube.com/watch?v=5ZR2tolczAo and starts at 4m , but I recommend watching the whole thing. You can do this on your own with no partner obv, just make sure to rotate the shoulders forward a little as he is holding them in place.

Front squat looks thick, solid, tight as it should with such low weight. Where's the jerk tho? Do you even snatch?

11/21 PM

LBS because Thursday.


Snatch

10x45,2x2x135,2x155,
175,195,215,235xx,215xo,225xo,235xx


C&J

10x45,3x135,2x185
225,245,265,275xo,295xo,305xxxxx

I tried power jerking 225# and it felt super easy, so I did the whole day like taht. Made #305 clean on 4th attempt, but failed power jerk. Not 100% sure if I could've got a split jerk because the clean was all up on my throat in the front squat.

275o+ below

Sweet recovery at 1:40.

how

Thanks.
Really don't understand how I am able to do that or why it even started happening. Hit a PR, doesn't matter.

ty for the comments. echoes what i was getting in my log. well work on getting it back into my hips.

Ya and keep in mind that is "do as I say, not as I do" advice because I certainly realize I do some of the same ****.

That's basically all of H&F, right?

tbh, I think there is something else wrong with my cleans (probably in setup/breaking the floor)... I think the bar moves out in front as it leaves the floor (although it is pretty vertical from then on). cha and syndrom are telling me that I'm extending my knees too early in my deadlift, is this likely the same problem in my first pull here?

dat ankle mobility yo

The bar does move in the negative X off the floor on some of your reps. This is caused by not moving your knees back to achieve a vertical shin angle quick enough. Move yourself around the bar, not the bar around you. Could probably just do a simple drill of adding a 2 second pause into the clean right at the knees so you can get to feel that position. The deadlift and the the clean are very different pulls, so it's not a surprise that something you do in one is not optimal for the other.


I dunno, I still do ankle mobility regularly and I think it's something else.


11/22 - 11/24

AIDS

AMRAP

lost count of rounds.


11/25 PM

HBBS

10x20,5x60,5x100
6x122,3x141

Just could not squat heavy. It was a scheduled lighter day in the program, so I'm just going to skip it and go on if I'm able to squat this week with holiday stuff.

OHP

10x20,5x52
3x5x66

Wasn't that hard, which surprised me after the lol squats.

Bench

5x84,2x93
2x102,1x111,1x120 (PR)

Pullup

3xBWx10

Ring Dip

5,5,7,8

Just kinda learning them hoping to get better so I can do some muscle ups.


11/25 PM

Power Snatch

5x20,3x60,370,84ooo

20 min EMOM
5x1x70,5x1x75,5x1x80,5x1x85

Power Jerk

2x5x20,2x3x70,3x93,2x110,
120,125o

Ab Wheel (Standing)

1,1 (PR)

Going to try to take video of this and maybe post depending on how LOL bad these were.

Ab Wheel (Kneeling)

3x12

WHY IS THERE BENCHING IN THIS LOG!? Come on now, you don't need any upper body for oly lifting.

Probably going for aesthetics. Dude use to look like Slimer. And then like the marshmallow man. Now transforming into robriches.

My pecs are a little underdeveloped and I have no issues with recovery, so I am getting them in now while I can. I want to build up some strength levels before I hit a hypertrophy phase.

I'm also doing OHP SS style to see how long I can progress and will see if I can grow my shoulders as well. One dude already said the barbell almost hides behind my shoulders in the front rack, but I think I can go bigger.

I think saw was being facetious.

Def in the running for log of the year 2k13, btw. Sick work.

LMAOOO