I don't know exactly. I just don't think they look crisp. I'm generally slow to get under the bar. I'm just going practice more and hopefully hammer home proper movement patterns. I feel like I learned this lift wrong to begin with and I need to work extra hard to fix it. Eventually when I'm moving properly, I might be able to put decent weight over my head.

8/25

xfit gym is closed, so I'm relegated to my building's gym. It's probably a notch or two below the Aria's gym in Vegas if I had to describe it. I basically just ended up doing a random hodgepodge of stuff.

warm up was some pull ups, air squats, stretching.

DB Bench

40x15
65x12
70x10, 8, 8

I don't know how I can put up 70s for 10. I don't even bench and I don't recall being able to do this much previously. I might have considered going heavier, but the gym doesn't have heavier dumbbells.

Back Extensions

4x15

Hammer Curls

35x10, 10, 10

Cable Rows

100x12, 12, 10, 10

Face Pulls

4x20x40

random pull ups

Conditioning

8 minute AMRAP of:

10 1 arm DB snatch #45 (alternating)
10 push ups
15 squats

4 rounds

rest 4 minutes

10 minute AMRAP:

10 push ups
10 squats

lost count, but I think I got 7 rounds

I think the knee is basically back at full function. I have no pain during my air squats, so I think I'm good to go. I hope it was just an overuse injury.

In other news, I impulse bought the Romaleos. I got them for $168 including shipping which is the best deal I could find anywhere. Everything I've read suggests they are a major step above my do-wins. I'm looking forward to trying them out.

current Bf% estimate?


March 2010 or 2011 (can't remember) @ ~245:



December 2012 @ ~205:



August 2013 @ 220:

8/26

usual warm up + some sots presses & snatch balances with the bar

Snatch

3x2x95
2x2x125
145x2
145x1
2x1x155

failed 155 twice behind before I made 2. Not bad since my hiatus.

C&J

2x1 + 2 jerks x 95
2x1 + 2 jerks x 135
2x1x165
3x1x185

awful angle on what I think was my first C&J @ 185:



Snatch Pulls

3x3x185

HBBS

135x5
165x5
185x5
4x3x225

failed my third rep on my third set, but got it no problem on the 4th. squats at the end of a workout are so much more difficult.

You're a bona fide masochist. I have no idea how you can work up the energy to do heavy squats after all those olympic lifts. I bet the weight of your shirt was an extra five pounds due to the sweat.

I was sweating a ton. If you look closely in the video, you'll see the sweat dripping down my nose. I spent about 30 minutes on the C&J and 30 minutes on the snatch, so I was pretty fried.

8/27

Deadlift

135x6
185x5
225x3
275x3
315x3
375x2 (bailed on the 3rd rep)
405x1 (PR city - 4 plates)
3x3x335

I felt myself losing lumbar tightness on rep 3 of 375. I could have fought through it but didn't want to test it, so I bailed. Hitting 405 was obviously a very momentous occasion in my lifting career. My year-end goal was 400, so I can check that off the list. Goal achieved. Next up - double body weight DL, hopefully at something lower than 440 because my fat ass can stand to drop a few lbs.

375x2:



405x1:



Push Press

95x5
135x5
155x3
165x3
165x4
170x3 (PR I think?)

Conditioning

16 minute AMRAP of:

10 knees to elbow
10 double unders
10 wall balls 20# ball
10 double unders

6 rounds I think--lost count

4-plate city!

What kind of chocolate bars? I eat a lot of low sugar protein bars.

Chocolate bars?

I could have sworn I saw you post your reg diet and you said oops you eat 2-3 chocolate bars a day. Wtf am I dreaming about you eating chocolate?

Damn, congrats on the 4 plates dude.

You must have me confused with another fatty itf.




Thanks!

Your 375x2 looked real good. On the 405, you were set up real nice, then you moved the bar like 2 inches forward before you pulled and it swung back at the start of the lift. This is probably why lockout was tough on that one. Still looked pretty good though

Thanks, Weasel. Your tiny little cue to bring the bar in has helped immensely the last few weeks.

Looks like you were too tired for a fist pump after 4 plates. Either way, kudos!

8/28

C&J

spent a bunch of time practicing the jerk with just the bar
2 x 1 + 3 jerks x 95
5 x 1 + 3 jerks x 135
2x1x155
2x1x185
2x1x190 (PR)
195x1 (PR)

It's pretty fortuitous that my Romaleos are in the mail. My Do-Wins crapped out on me. I was jerking and my hind foot kept feeling like it was getting caught on something. I looked down and noticed the sole is separating from the shoe at the toe and I pulled a chunk of sole off the bottom of the shoe. I was nervous to get into a deep jerk for fear of slipping because of my defective shoe. What the actual ****? I've only owned them for a little over 8 months.

Year end goal was a 200# C&J. Pretty sure I'm already there. I'll confirm next week.

Front Squat

2x3x195
2x3x205
225x1
3x1x235 (PR)

last time I tested my FS, I got 230# just barely. Today I did 3 singles at 235. Slow and steady progress. Soon I'll be able to front squat what fakebusto benches.

Pendlay Rows

3x5x185

190 C&J:



195 C&J - you can see my tentativeness with my hind leg pretty clearly here.

Congrats on the 4 plate DL!

8/30

Weight - 218.8

usual warm up + BTN push press, snatch balances and sots presses with the bar

Snatch

95x2
95x1
135x1
145x1
155x1
165x1
175xf, f, f - twice behind and once in front.

wanted to have a #maxoutfriday. Ended up being #maxoutfailday

Snatch Complex

did 3 sets of the following:

1 Snatch deadlift + snatch high pull + power snatch + full snatch from the hang @ 135

HBBS

135x5
185x3
225x3
235x3
245x3
250x2
250x3
250x2
3x10x185

the sets of 10 @ 185 were sweet cardio.

Press

2x5x45
95x3
2x3x125
125x2

failed third rep on the press on last set. Rested about 90 seconds between sets 2 and 3 because I was a bit pressed for time. I guess it wasn't enough.

I'd like to think that's not true since my bench goes up every week, but you're making such steady progress that you'll probably eclipse me soon enough.

Have you tested your max lately? I'm guessing it's around 250? I need a specific number to shoot for here.

Steady yes, but slow also...at least it feels slow.

I'm 1RM testing everything in two weeks. Then we shall see.

I'll be waiting with bated breath. If I can't front squat more than you can bench vvv soon with me weighing 60# more than you, I'm going to have a serious case of the sads.

I love this log! This is almost exactly what I'm aiming for myself. Subscribed. Congrats on the 4plate DL! I'm gonna be nipping at your heels here in about 6 months, once I get all these Oly lifts down

(Don't lose any sleep worrying about that idle threat--I deadlifted 305 the other day, so I've got a wee bit of ground to make up.)

Also, your squats are a thing of beauty. Do you do anything specific for ankle mobility?

Thanks! I love a little friendly competition. I hope I'm pulling 440+ in six months though and hope all my other lifts progress as well, so you better move quick.

Wrt ankles, I roll out/use the stick on my calves essentially every time I hit the gym as part of my warm up. I don't really do anything else for ankle mobility. WL shoes help a lot too getting deep, bit I can squat like that barefoot too.