Finally got some videos. Not the best angles for all the lifts, but I will try and get others up. Any form criticism is welcome:

Squat: Third set of 210x5. I was most concerned about knee cave. It doesn't look like either are caving as far as I can tell. I will try and get some other angles in other videos. I was most disturbed by my Paul Magriel impression. This is the first video I've ever taken of me squatting, so I had absolutely no idea I was doing that weird **** with my tongue. I'm going to try and squat with my mouth closed from now on because that **** looks really weird. Going to try and get a side vid next time to make sure back angle is correct, no butt wink, no good morninging action.



Snatch: 135x1. Notice I'm bending my arms early, it looks like my grip is uneven, and I feel like I'm actively pulling the bar up once it hits my hips as opposed to dropping under.



Another single. Same form problems as above imo.

5/9

Warm Up

750 meter row
leg swings
shoulder dislocates
stretching
lacrosse ball shoulders
foam roll back, quads, hip flexors

Press

45x10
95x5
105x5
110x4
115x3
115x2

felt heavy

Power Clean

115x5
135x5

Power Clean + Hang Clean

165x2x1
185x2x1
195x2x1
200xf (got power clean but couldn't get the hang clean)
200x1 (hang)

185:



200 fail: I think if I wasn't wearing the belt, I could have made this. The bar kept hitting the buckle and was throwing me off.



Snatch

95 power snatch + 3 snatch balance
95 power snatch + 3 snatch balance
95 full snatch + 2 hang snatch x 2
125 full snatch + 2 hang snatch x 2
135 full snatch + 2 hang snatch
135 full snatch + 1 hang snatch

Pull Ups

+25x3
+45x2
+60x2
+70x1
+80x1
+85xf

PW,

Your squat face is the new standard. LOLLLLLLLL

Showed it to the Mrs. She couldn't stop laughing at me...

Squats look pretty good imo

Irt snatch , pretty solid too. Although side angle would better. You should be pulling the bar up as opposed to dropping under so that is good if you feel like you are. Def looks like you don't need to ride it down so far.

OH position on second one looks a little weak. Think about pulling down on the bar with lats and pulling shoulders together opposed to pushing shoulder up towards ears

Thanks for the form check, much appreciated. I'll get some other videos up shortly. I definitely don't need to ride 135 down that low, I just have a tendency to do that whenever I'm doing the full lift irrespective of the weight on the bar. And I'll be thinking of the down and back shoulder queue next time I snatch, which will be either tomorrow or Sunday.

5/10

Warm Up

Foam roll
shoulder dislocates
stretching
good mornings w/ pvc
air squats

2 rds of:

10 deadlifts w/ bar
10 squat thrusts
5 sonics
10 back squats w/ bar

Deadlift/Squat Jumps

EMOTM for 10 minutes - 3 deadlifts @ 295#/3 squat jumps.

I decided to give this a go at ~80%. It got a little difficult towards the end, but I probably could've gone 15-20 lbs heavier. I'll try this again another time, but probably without the squat jumps--they were a rather silly addition imo.

Conditioning

800 meter run
70 burpees
1 mile run

This was awful. It took me about 4 minutes to run the 800 (ran it slowly) and nearly 10 minutes to do the burpees. I planned to break up the burpees in sets of 10, which works pretty well through the first 20 or so, but then had to do them in sets of 5. At around the 14 minute mark, I was getting set up to run the mile, when I stepped out into the 85 degree heat and said f that noise--walked 400 meters and called it a day.

Did a light 15-20 minute swim after.

Yeah, once you're past the 20-30 mark for burpees it's tough to keep going. I remember doing the workout you posted with 50. I don't want to think about 70. You're insane.

5/11

AM: 5K - 27:20. Gave it all I got. I don't think I could have done this much faster. Slow pony.

PM: Weightlifting

Warm Up

Foam roll everything

HBBS

45x10
95x5
135x5
185x5x4 (3 second pause at bottom and small bounce on the way up)

Clean from Blocks

135x3x3
145x3x3

Push Jerk

45x5
75x3
95x2x2
115x2
135x2x1
155x1
165x1
175xf

pressed all of them out sadly. I don't drop under them enough although I think my form is actually improving. My shoulder didn't feel too bad doing these.

Clean Pulls

200x2x3
210x2x3
215x3
225x3x3

5/13

Warm Up

400 meter run
3 rds of:
10 back squats w/ bar
10 good mornings
10 leg raises

HBBS

135x5
185x5
215x5
4 sets of 215x3

3 position Snatch (floor, hang below the knee, hip)

2 sets at 95#

4 sets at 125#

Snatches:





Didn't feel it at the time, but looking at these videos, I think it's clear I am not fully extending my hip. The weight was light enough that it wasn't an issue, but I'm going to try and fix that.

Pendlay Rows

135x5
3 sets of 185x5
2 sets of 205x3

185:



205:

5/15

Warm Up

Foam roll
stretching

HBBS

45x10
45x5
95x5
135x5
185x3
2 sets of 215x3
2 sets of 225x3
2 sets of 235x3 (3RM PR)

Snatch

Warmed up with 95 for a bit and then 125

Full snatch + hang snatch from mid thigh at 135# x 2

3 singles at 145
3 singles 155
2 singles 165
failed 3 times at 170

have a few misses at 165. I thought I recorded them, but I accidentally switched the camera on my phone to the front facing one, so I didn't capture any of my missed lifts. I basically lost all of them forward.

Deadlift

225x3x3
275x3x3
315x3x3

Snatch + Hang Snatch @ 135:



145:



165:



much happier with my form here, felt and looked like my hips fully opened and it generally felt good. I am disappointed though that I missed 170 3 times. I'll just chalk it up to doing heavy squats before snatching. I really should start structuring my lifting to put snatches/cleans first and squats after. I really shouldn't be having difficult hitting 170-175 and eventually 180+. Maybe next week, I'll start switching things around.

Think I posted wrong link for first vid:

5/16

Warm Up

400 meter row
15 deadlifts
15 hang cleans
15 strict presses
15 groiners
foam roll a bunch
used the stick on my tight hamstrings

Minute Drills

EMOTM for 10 minutes - 3 power cleans @ 185# (~85%) and 10 double unders

cleans weren't too bad, but I wasn't meeting the bar very gracefully and the bar kept banging into my clavicle hard. I need to figure out how to fix that. Skipped a few rounds of double unders because whatever, I was tired.

Conditioning

6 minute AMRAP of:

15 wall balls
20 mountain climbers

1 minute rest

6 minute AMRAP of:

10 box jumps 24' box
100 meter row

1 minute rest

6x100 meter sprints

I think I did about 7ish rounds. Skipped the sprints after doing the first 2 and just did a few 20 second max effort rowing intervals.

Nice snatches! What kind of gym is this? Looks nice and open

Thanks, chis. It's a crossfit gym. It's actually on the smaller side, but there is a platform in the back that gives me more than enough room to lift while they run the classes, and thankfully the coach is a cool guy and lets me do my own thing. It's actually worked out pretty well for me because sometimes I hop in the class and other times I lift on my own. I'm trying to lift more so one day I can grow up to be big and strong like you and rep 225x20 one day. One day...

5/17

Warm Up

foam roll calves, hammies, quads, hip flexors, and back
shoulder dislocates
leg swings
stretching

HBBS

45x10
95x5
135x5
185x5
215x2
225x2
235x2
3 sets of 240x2 (pr)
185x7 (rep out)

Was really hoping for 10 on my rep out. Oh well.

Any constructive criticism on squat form is always welcome.

225x2:



235x2:



Press

95x5
105x5x5

Cleans

Power Clean + Hang Clean (from below the knee)

2 sets at 135
2 sets at 165
2 sets at 185 (failed hang clean on second set)
1 set of 2 hang cleans @ 185

On my failed hang clean, I got really dizzy (probably from holding my breath) and fell on my ass, winding up on my back with the bar sitting by my neck. Somebody rushed over to help, but I already slid out from underneath the bar. I wanted to be embarrassed, but it more funny than anything. Glad I didn't hurt myself.

165:



Pendlay Rows

190x5x5

5/19

Weight - 213.6

Warm Up

500 meter row
foam roll
stretching
shoulder dislocates

Front Squat

45x10
95x5
135x5
185x1
205x1
215x1
225xf
185x2x2
195x2x2

Hang Clean

warmed up a bunch with 135 and 155

~7 singles @ 185 (lost count)
5 singles @ 195

at some point, I tried a pc + hc w/ 185, but the bar I was using did not have proper spin and just generally felt off. Anyway, after the PC, I was bringing the bar back down to do the hang clean and the bar slips out of my hand grazing my right shin on the way down. That's going to leave a mark. Wonderful.

Push Press

135x3x3

felt right elbow pain doing these, same elbow pain I get when doing pull ups/chins.

Conditioning/Skill Work

5 sets of ME double unders

31, 35, 32, 27, 22

Hey POW, nice log!

Was hoping you could offer some insight. First month at box down here in SoCal, I like it a lot. We first do 20-30 mins of bar work then a WOD. Thing is the bar work sometimes gets eaten up by a super METCON type thing though, plus I go three times a week m/w/f it could, in theory, be weeks at a time between deadlifting sessions which sucks.

Anyway, we have open gym after our WOD...How realistic do you think it is to do some progressive, low rep work in the squat/deadlift/push press (exercises I like) after typical session? I was thinking suck down a tall can of cocunut water, rest about 15 minutes and keep the warm up lifting low rep also. Something for the deadlift like:

135x5 then 185x4 and work down till you hit your target. 15 reps, over about 30 mins or so. Obviously I won't DL if we squatted 85% before hand or anything, prolly end up being a lot of overhead work. I could just come in during open gym and lift whatever I want, but I like the classes and feel I get a lot of benefit from them.

Anyway sorry if a derail, just reading your log and it seems we share similar circumstances/goals.

Not a derail, no worries. Wrt your plan, I'm not an advocate of strength work after conditioning. You could give it a try I suppose, but I think the tried and true method is strength work then conditioning. But, if you think you can handle it, give it a try and see how it goes. I think you're going to see that doing strength after an hour class is going to be pretty difficult. If you go three days a week, you could always just pick one day to go to open gym and dedicate it to strength work. On that day, you could do a short conditioning WOD when your done, maybe an AMRAP in the 6-12 minute range. Then you can go to the classes on the other two days?

Of course your plan of action is going to be dependent on your goals. Mine at the moment is to get stronger, which is why I've dialed the conditioning back a bit and focus more on lifting.

This might make the most sense. It also works in well with my love of the deadlift as its a 1x a week movement. Of course if we hit it during the week I can just squat instead. I would probably push press after either movement no matter what. Prolly best to make it the Friday workout as I can chill on the weekend.

Keep up the good work man, you have come a long way!

5/21

Warm Up

400 meter run
air squats
push press w/ the bar
light wall balls

Minute Drills

EMOM for 10 minutes - 3 Full Hang Snatches

I did this at 135, which was probably a tad too heavy. Ended up doing doubles most rounds and had a few misses in there, but got at least 2 every minute and a few earlier rounds where I did 3.

Conditioning

400 meter run
30 burpees
40 ground to overhead w/ 55lb DB alternating arms
50 toes to bar

There was a 14 minute time cap and I got caught in the middle of my toes to bar. I wanted to lift this morning, but overslept so ended up going in to a packed gym in the afternoon and doing the class routine.

5/22

Weight - 216.4

Warm Up

shoulder dislocates
foam roll

HBBS

45x10
95x5
135x5
185x5
205 - 6 sets of 5
185x8 (rep out)

lower back feeling pretty stiff and my tailbone was giving me a little bit of pain at the bottom of the squat. Otherwise, these weren't too bad.

Press

45x10
95x5
105 - 3 sets of 5
115x4
125xf

I really really wanted to get that 5th rep at 115 for a 5RM PR, but it just wasn't happening. On the plus side, 115x3 was a real struggle a month ago, but 4 went up pretty easy today.

Power Cleans

135 - 2 sets of 5 + a bunch of hang cleans
155 - 2 sets of 3 + a bunch of hang cleans
175 - 2 sets of 3
185 - 3 sets of 3 + hang power clean (pr)
205 - 2 sets of 1
215 - 2 sets of 1
220xf

Dips

3x7

Pull ups
2x5

195 hang clean from Sunday:

5/23

Screwed around in the building gym because I had some serious leg DOMS and didn't feel like doing a real workout.

Pull Ups

3x7

Back Extensions

3x12

DB Bench (neutral grip)

40lb DBs - 3x15

DB Snatch

35x5 each arm
3 sets of 55x5 each arm
3 sets of 60x3 alternating arms each rep

Weighted Pull Ups

15x5
4 sets of 30x3

Conditioning

Did one round of tabata rowing. Rowed 893 meters.

Rested about a minute and rowed 250 meters as fast as possible.

Would've done a few more intervals, but I was pressed for time.

5/24

Warm Up

Foam roll everything with particular attention given to hip flexors
used stick on calves, quads, and hammies.
shoulder dislocates
some stretching

HBBS

45x10
95x5
135x5
185x3
6 sets of 225x3
245x3 (3RM PR) (thought I did 2 sets, but I just don't remember)
2 sets of 250x2 (2RM PR)

Push Press

45x10
95x8
125x6
130x4
135x2
155x2
155x1 (failed 2nd rep)

Deadlift

135x5
225x5
275x3
2 sets of 315x3
335x1 (was going to shoot for 3, but after the first, I just felt shot)
2 sets of 225x10 (gotta get after that cardio)

Vids:

Squat: Basically, I'm concerned about butt wink in all of my squats. I consciously make an effort to ease up on depth, but I find myself sinking down to the point where my lower back rounds. I almost find it easier to get real low and try and bounce back up as opposed to limiting my depth. I'll xpost in form check for feedback, but if anyone wants to chime in here, that would be much appreciated as well.

225x3:





250x2:



Deadlifts: I think these are ok? Noticed my knees are slightly bent at lockout, probably a habit I picked up from doing clean/snatch deads. Also I maybe hyper-extend a tad at lockout although I don't think this amount of miniscule hyperextension is bad. Does look kind of weird with the knee bend at lockout, especially at 275. Should I stop this asap?

275x3:



315x3: