10/26

Clean

135x2
155x1
185x1
205x1
215x1
225x1 (ties PR)
230x1 (PR)
235x1 (PR City!!!)
240x f, f

Pretty happy about a 10# PR on the clean. Racked 240 both times, just couldn't stand up with it. I got right around parallel and couldn't move any more. Once my squat gets stronger, 240 will be cake.

Clean Pulls

4x3x240

Front Squats

185x3
205x2
225x2
230x2 (hard as balls)
195x3
205x3
2x2x215

Short ~1 hour workout today. Ecstatic with my progress. I could barely clean 200# at the beginning of the year. If I can clean 275/FS 315 at this time next year, I'll be over the moon.

I'm going to have a long workout tomorrow where I start some funky new 10 week cycle which includes doing 4 sets of 7 front squats, rack the bar, and immediately do 13 back squats with no rest. I'll be doing this at 65% of my max FS (240). It sounds easy on paper, but something tells me this will be hellish and cardio-like. We'll see tomorrow. I'm looking forward to it.

Congrats on all the PRs!!! Looks like you're making great progress!

Thanks curtainz. I've been making all kinds of gainz this year.

10/27

Snatch from blocks (above knees)

95x3
125x3
135x3
145x3
155x3

I was supposed to do 5x3x155 but I kept losing 155 behind and couldn't string together a triple for the life of me. So when I finally got one the third time, I decided to call it.

Snatch Pulls

3x4x155
185x4

Front Squat/Back Squat

7/7x155
7/13x155
7/7x155
7/13x155

I was supposed to do 4 sets of 7 front squats, rack it, and immediately do 13 back squats. I missed many reps. I thought this would be hard, but I severely underestimated just how miserable this would be. This was legitimately the most difficult set of squats I've done in recent memory. I felt like I just sprinted a 400 after each set.

The front squats were not too bad, but when I went to do the back squats, I was completely out of breath and felt like I had the weight of the world on my shoulders. I'm going to have terrible DOMS tomorrow.

Also of concern, I felt like I had a lower back pump after my sets, which I need to figure out and address because I don't think I should be feeling it in my lower back when squatting.

Weighted Pull Ups

bwx5
2x3x+45
3x3x+55

Abz

Ab wheel: 3x10

Was going to do a met-con, but squats was all the cardio I needed.

That squat workout sounds brutal; I can only imagine how hard it would be with non-jellydick weight

Lol. Please try this with 135 on your next squatting session

10/29

C&J (from the hang above knees)

45 x a bunch
135x2
155x2
165x1
5x2x180

EZPZ.

I was supposed to do this from boxes above the knees, but setting up boxes while classes are running is a pain so I just did hang cleans.

On the last 2 sets, I discovered it was easier to just lower the bar for the second rep rather than dropping it.

First set:


Good Mornings

bar x 5
95x5
2x5x125
3x5x135

These still feel weird.

Push Press

135x4
3x5x165

First set wasn't bad. The last rep on sets 2 and 3 were grindy. I had trouble locking out up top, but I got there.

Pendlay Rows

3x8x185

Shoulder Prehab Stuff

A bunch of band pull aparts

Kneeling Bottom Up KB Presses - 4x5x25 each arm

First time doing these. It's a very humbling exercise that I think is supposed to be helpful for shoulder health. It was a lot harder with my right arm for some reason as the bell kept wanting to drop by my side.

Interesting article about the bottom up KB press I did this morning: http://www.kaseyesser.com/blog-post/...verhead-press/

Cressey has an article about it too. I need to start incorporating more prehab stuff like this into my routine before anything starts bothering me and have been trying to be better about that. Thankfully my shoulders have been feeling good lately. I hope it stays that way.

Interesting article; I remember reading that Cressey article a while back, and meant to try them out, but never did. Might be a good thing to add to the end of my upper body workouts; I'm always looking for something to strengthen my shoulders, the left one especially.

10/30

Hang Snatch (hip)

45 x a bunch
95x3
115x3
3x3x125



I was supposed to go a bit heavier, but didn't feel like it.

Hang Power Clean (hip)

3 hang cleans + 1 power jerk

I did this complex at: 125, 135, 155 and then 3 @ 165



Front Squat Back Squat Hell

4 x 7/13 x 145

Did the same thing as Sunday, 7 front squats, rack, 13 back squats. I was supposed to do this at 94% of Sunday's weight, which rounded off to 145 (60% of my FS). This wasn't nearly as terrible as Sunday, but was still pretty hellish, especially the last 2 sets.

I recorded a set to see if form broke down at all. I continued to feel that strange low back pump today after my sets. My hips are also feeling tight at the moment, so I'm going to voodoo band em' up tonight and stretch them out.

Can't wait to do this on Sunday at 170!



Clean Pulls

225x2
255x2
3x2x265

easy enough.

I was supposed to do jerk balances, but ran out of time and was zonked from those 80 squats.

Impressive work on the front squat/back squat combo. You really blitzed through the front squats and the first few reps of back squats. I was going to try to pace myself when I give this a shot on Friday. I'll let you know if it makes any difference.

I don't know if pacing would help. Ill be interested to see how you do. I just wanted to get through it as quickly as possible. The first few sets, my limiting factor was conditioning. The last few sets, my leg strength was becoming a factor. I can't remember the last time that kind of weight felt so heavy.

10/31

Weight - 222.2
My goodness am I fat. Bulk bulk bulk, right Aura?

Hang Snatch (below knee)

bar
95x3
115x3
3x3x135

Snatch Pull

3x3x185

Snatch Balance

2x2x135
3x2x155

My overhead position is weak. I need to work on this. I was supposed to do 4x2x155, but my left shoulder was bothering me when I was bringing the bar back down from overhead to a back rack, so I skipped a set.

Press

95x5
3x3x115

My press is pitiful. I should probably LP this to try and bring this up to something even remotely non-pitiful.

KB Batwing Holds

3 sets of 30 second holds with 16kg KBs in each hand

GHD

3x5

Conditioning

500 m row x 2 - 1:41, 1:43.

I could have done this faster, but my quads were on fire from yesterday's squats.

Snatches:

Yeah, do you OHP often? Maybe once a week if you're not doing them that frequently.


See you in Prville!

I used to. I need to look back through my log, but I think I worked up to 120x5. Ever since I've started focusing on Oly, I've kinda cut it out of my routine. Lots of jerks and push presses multiple times a week, but not very much strict pressing.

press and squat press and squat press and squat.mostly all i do. few metcons a week and oly tech. i used to strict press a lot and then i switched to bench mostly with some strict press and my strict press shot up fast, so did my jerk. try it out if you want. close grip bench. PR those about a week ago. split jerk 270. strict press 190 and benched 301. just getting started! woooooot woooooooot. also did 13.1 from the open last year, the snatch and burpee metcon with the 17 min cap. was a lot of fun if you wanna try

After doing the 7/13 split for front squats/HBBS, I am very impressed that you can do it at 155#. It really is exhausting and becomes more about willpower than strength. If grinding heavy weight is a problem, this should help with that.

The first set, I tried finishing as fast as possible; second set, I paced myself; third set, I blitzed through the front squats, and paced myself through the back squats. By pace, I mean breathe out after a rep and take a deep breath in before the next rep. I found the third set to be easiest. Moving fast through the front squats makes sense since it tires out your upper body. My cardio is so bad that I pretty much had to do the back squats one at a time. Good luck on the squats tomorrow!

Those are some really solid numbers. Congrats.

I don't think I'm going bench just yet. I'm also not convinced that a strict press has a ton of carryover to a jerk, as funny as that sounds. I remember reading that a bigger front squat translates into a bigger push press and jerk. That has been the case with me. My 1RM press has stood still at a rather sad 135 but my front squat has gone up and so has my push press and jerk during that time-frame. That said, I want to improve my press so maybe I'll do a 3x3 thing once a week or something, I dunno, haven't figured out what I want to do with it yet.

Re 13.1, haha, no thanks, too many snatches for my taste and some dude blew out his knee doing it last year catching a snatch wrong, making me even less inclined to try it.

Thanks! I'm doing it Sunday though and moving up to 170#. I think it'll be a real struggle. Hopefully I can solider through it like a champ and complete all my reps this time.

I found the sets progressively more difficult because I didn't feel completely recovered even with 5 minute rests.

11/1

Hang C&J (below knee)

warm up to 155x3, then
175x3
5x3x185

First set on my third rep, I caught my clean on my neck, fell backwards and ended up laying down on the floor with the bar resting on my neck. Not the first time it's happened, probably won't be the last. I took about 30 seconds and did the last rep again.

The rest of sets went without a hitch, they were just pretty difficult. It felt pretty cardio-like. I'm not sure if that's poor conditioning on my part or if heavy triples are just going to feel like that.

Front Squats

4x3x145

Tried to do these super fast out of the hole and perfect form-wise since they were recovery squats.

Jerk Dips

4x2x225

I really wonder about the utility of some of these auxiliary lifts sometimes . . . this being one of them.

Jerk Balance

3x3x135

Before I started these, I tried to OHP 135 just to see if I could. It went up without that much struggle. I tried to do it again after my third set --nope.

Abz

3x5 shins to bar

11/3

3 Position Snatch (floor, mid thigh, hip)

95x3
115x3
135x3
145x3
155x2 (failed hip snatch)
155x1 (failed mid thigh)
155x1

left shoulder was bugging me a bit so I shut it down.



Front Squat Back Squat Hell

7/13 x 4 x 170

First set very hard but not that terrible. Sets got progressively more difficult and I was taking 7+ minute breaks. The last set was awful. I never felt so much dread getting under a bar to squat. Average set lasted around 2 minutes.

Second Set:



Hang Snatch Pulls

4x3x185

Weighted Chins

+45x3 (pull up)
+45x3
2x3x+55
+60x2 - got the third rep to my nose
2x3x+55

I did a few 5 repper bw pull ups and chins beforehand.

That squat routine sounds like hell indeed. Considering how long my heavy squat sets of 5 reppers can last, I'd say 2:00 is still quite impressive to me

Those look pretty tough, but your form looks really good on both types of squat. I bet you could get your HBBS up pretty high if you lightened up on the olytarding, but it seems like you're deep into that so you're just going to have to tolerate the shame of squatting less than fakebusto

It is fairly shameful, I must say, but my squat might be a touch ahead of Fakebusto's (I'm talking straight numbers, not relative strength). I am probably behind you though and that's a jimmie rustler.

I have a sneaking suspicion (hope) that my squat will be going up after I'm done with this program. If not, I'll be a bit mad because these sets really really hurt.

If I recall, a few weeks ago PoW front squatted 230. NFW I could do that. I think I'd also be a slight dog to hit 260x1 HBBS. So he's got me there, too.

But not by much

230 for a double and I've done 225 for a triple. My max FS was 240 a few weeks back iirc.