no need to be so mean

7/21

LBS

PM

HBBS
10x45,5x135,5x225,3x275,2x315
3x5x350

Facking terrible. Will have to video skwats next time.

Snatch
5x45,2x2x135,2x155,165
192.5xx

I was hitting the bar out a little bit and making this difficult. Also, hips all of a sudden felt super tight when trying to retract them and get into the hole. So I dropped some weight and just did powers.

Power Snatch
10x1x185

I think I missed the 2nd rep, but I still made 10 singles. Reps 7-10 are on video below. Would've got the first bit, but there were still people in the gym.


Clean
2x185,2x205,2x225
8x1x242.5

Once again, supposed to jerk but I was feeling some pain in the rack so I said **** it. I missed the 8th or 9th rep, but made sure to still hit a good one. I blame the music and short rest. All work sets on video below.


http://youtu.be/icsJuzP6vX8

7/22

LBS

PM

Power Snatch
5x45,2x135,2x155,165,185
195,205,215,225x

Pretty hilarious that I failed 192.5 twice for the snatch, then tied a PR for Powers... I tried 225 twice and made it once, but it wasn't a power. Gave up on the 2nd attempt because I knew I wasn't able to pull it high enough for it to be a power. Still looks like left shoulder isn't getting full ROM leading to a slight twist.

195+ on video below

Snatch
225o

Power Clean + Jerk
2x135,2x155,2x185,205
225,235,245

All seemed pretty easy for the clean but I did have some issues with the jerk. Wrist didn't like the 245, so I called it and moved on to front squats.

245 on video below. Taped 225 and 235, but youtube and it's copyright claims are being a bitch (Thanks Eminem).


Front Squat
2x185,2x225,2x275
315,335,2x365

Warm ups were going great. I unracked 365 pretty lazily and almost passed out due to barbell crushing throat. I took about 4 minutes rest and pretty much psyched myself out for hitting a double. So I went into it and for some reason I got absolutely no bounce out of the hole and the first rep turned into a pause front squat. I thought I was going to fail that first rep and then would've been extremely pissed. 2nd rep went much smoother. lol me once again.

315 and 365 sets on video, not sure what happened to the 335 because I can't seem to find it.

BTN Push Press
5x135,3x155
3x5x195

I wanted to do a PR attempt after last week trying these, but I was just too exhausted at the end of the day. 195 was pretty easy and it was nice to get some more overhead work in.


http://youtu.be/hqQEjm7WfVI

8/4

Obviously quite a bit of training between this and last update, but didn't really care to update.

LBS

PM

Snatch
5x45,3x135,2x145,2x165
185,205,215,225,235,245x
175,190,205,215,225

Snatches felt awesome. The 235 is probably one of my best ever since I actually keep the bar close in the third pull. I did get some ART done on Friday and was able to open up the ROM in my left shoulder. Though, I think I still have some muscle memory of not finishing the pull and it's become a bit of a habit. It's getting better though.

225+ on video below

Clean Pull
3x115,3x145,3x185,3x215,3x215,3x255,3x305,3x325

Unfortunately my hand ripped in three places and I wasn't able to clean without each rep being in pain. So I overloaded and did some clean pulls.

HBBS
10x45,5x135,4x205,3x275,2x325
2x375,2x385,2x395,2x405
1x375,1x405

Double at 405 on video.

http://youtu.be/5elBhX7oZM0

will watch, will try to watch (later, when I'm not at work. youtube + work connection don't mesh)

Trying to figure out what looked better and required fewer steps on 235 and 2nd 225. Shoulders over bar longer maybe?

I'm not really sure actually. It's kinda difficult to tell since the camera angle is different for all three of those attempts. To me, it looks like the first 225 attempt loops out away from my body quite a bit more than the 235, but once again, difficult to tell due to angle differences. I also might be saying it looks better because 235 felt easier than any of my other heavy attempts.

Yeah, it was hard to tell. My guess was shoulders, but could be a host of issues together.

Have you ever tried just not jumping/stepping forward... ever. (For a workout?) Try it and see how it goes. Just draw a line and don't step over it.

I could give it a try on Friday. I think I may also start doing my warmup attempts as "no hands, no feet" to help finish that pull. There may also be a couple light days left in the program where I could do more of that, but competition is 31 days away.

8/6

LBS

7 AM, banana + 200mg caffeine

Snatch
5x45,2x2x135,2x155,175,185,205
215,225xxx

Some of the warmups were powers + OHS due to feeling a little slow and tight.

Clean & Jerk
2x135,2x155,2x185,2x205
225,245

New skin under the old rip, ripped on 245. I wasn't feeling that great this morning so just called it. Need to remember to use the super glue on my rips each day moving forward.

Another scheduled session tonight with squats and pulls.

8/6

LBS

7 PM

HBBS
10x45,5x135,5x225,3x315,1x345
5x2x360

Snatch Pull
3x135,3x155,3x185,3x205
5x2x225

Clean Pull
3x135,3x185,3x225,3x25
5x2x315

EZ PZ workout, surprisingly.

Damn yo. You're now doing two-a-days? What percentage of the food are you now eating?

Sick volume tho. Jelly.

There are only two two-a-days in the 8 week program, one this week and one next. It's not too bad.

I've fallen off on tracking food due to laziness and was on the road over the weekend. Woke up at ~196 this morning, so I've lost a couple lbs but still need to drop 9 more in a month. Probably going to have to try the busto water weight cut and lose all my strength to get into the weight class.

Only 10lbs to gain in a month? I think you can do it. gl.

srsly considering it

8/8

LBS

PM

Snatch
5x45,2x115,2x135,2x165
185,195,205,215,190,200,210

Clean & Jerk
2x2x135,2x165,3x185,2x205
225,245,260,280xo,235

245+ on video. Weird hip action in the hole.

Front Squat
3x135,3x185,2x225.275.305.345
2x370

305+ on video

http://youtu.be/GbfoTU2ekaM

8/9

LBS

9 PM

Snatch
5x45,3x115,2x135,2x155
185,195,205,215,225xx

Hate everything.

8/10

LBS

1 PM

Clean & Jerk
5x45,2x135,2x165,2x195
225,245,255,265,275x

Ripped my hand. Hate everything even more. Might as well just give up.

You think the russians are giving up?

Did we quit when the Germans bombed Pearl Harbor?

By the time they are my age, sure.

8/11

LBS

6 PM

Snatch
5x45,2x115,2x145,2x165
185,195,205,215,225,235xx
2x185,200,210,215

Quite the press out on the 225 attempt (video below)

Clean & Jerk
3x115,2x185,2x205,2x225
245,255,265,275,300xx

Too big of a jump, but I was already content with hitting 275 smoothly. 300 attempts on video, but jeez am I slow. I can get a solid pull but I'm hanging out and not really diving under quickly. Also, my ankles are staying extended instead of quickly getting back down. I dunno.

http://youtu.be/J61W7RUbprE

HBBS
5x185,3x235,3x275,2x325
2x370,2x380,2x390

8/12

LBS

6 PM

Bench Press
10x2x45,5x95,5x135,3x185,3x205
2x225,245
3x10x145
2x2x215

Active recovery day. 245 a little tough. Noticed some pain on the interior part of my tricep towards the end. Will foam roll, will lax ball.

Hmm I feel like your benching at all and your desire to not run off the front of the platform are possibly at odds, my friend.

Guess I could've done OHP or Pendlay rows, but this was just a whatever. I wanted to do something, but I didn't want to do anything involving my lower body since I was supposed to put in two sessions today. Unfortunately my alarm was still set for regular weekday time and I couldn't go this AM. So I pushed the next session to tomorrow instead of trying to work in Snatch max, C&J max, and 5x2 for HBBS, Snatch Pull, and Clean Pull.

Don't the Chinese close grip and weighted dip?

General WL thought is that it's fine, but not in athletes who have borderline mobility or a history of lots of benching prior to WL (obv related to borderline mobility). So yeah uh not Chinese professional WLers.

So sick how much air you get under the bar at the top of that clean

Also the fact that you bench a decent fraction of my 1RM when doing the lift once every two months is slightly rustling.