5/25

Warm Up

Foam roll
some air squats
stretching

Front Squat

45x8
135x5
2 sets of 190x2
205x1
210x1

Snatch

95 a bunch
115 a bunch
3 singles @ 140
2 singles @ 150
1 single @ 165

Snatch Pull

2 sets of 175x3
3 sets of 185x2

Overhead Squat

135x1
145x1
155x1
165x1
175x1
180x1 (pr)
185x1 (pr)
190x1 (pr)

I had to try 190 twice. Lost it the first time on the BTN press. Last time I tested my OHS was back in late January and it was 80 kg/176 lbs (I was in Canada using kilo plates at the time), so I guess a 14 lb PR is ok progress. There is a chance I could've made 195, but I was a bit shaky in the shoulders at 190. I was also tired, so I just decided to quit.

Cool log POW! Your front squat, snatch, and OHS stats give me something to shoot for.

Where do you live in South Florida? I grew up in Coral Springs.

Thanks. I live in the Brickell/Downtown area.

5/28

Warm Up

Foam roll
shoulder dislocates
active and passive stretching with PVC
leg swings

HBBS

45x10
95x5
135x5
185x5
4 sets of 225x3
235x3
235x2
225x2

squats felt kind of off today. On my second set of 235, I was going for 3, but the second rep just felt off and awful, so I immediately racked it, took 20 or so seconds, and did two more reps at 225, which felt really hard.

Press

45x10
95x5
115x5 (5RM PR)
115x4

was shooting for 3 sets of 115x5, but the wheels fell off on the second set. my left front delt felt super tight during the second set, so I decided to switch to push press.

Push Press

135x3x3

Cleans

2 sets of triples @ 135
2 sets of doubles @ 165
2 sets of singles @ 185
2 sets of singles @ 205
failed 1 @ 205 (got this up above parallel, but just couldn't fully stand up)
4 sets of doubles @ 185

I also did a couple power cleans at 185 and 205, but all of the above were full cleans.

Weighted Pull Ups

bwx3
2 sets of +25x3
4 sets of +50x2
1 set of +75x1
bwx5

5/30

Warm Up

Foam roll
stretching
shoulder dislocates

HBBS

45x10
95x5
135x5
185x5
6 sets of 215x5

These were pretty challenging. I took 2-3 minute rests between sets and by the time the last set was done, I felt like I got hit by a small truck. Sets of 5 always take so much out of me. It feels like cardio.

Snatch

95x3
135x1

My shoulders were kind of hurting and feeling junky on these, so I just decided to stop and join the class in its workout.

Deadlift

135x5
225x5
315x3
335x3
345x3 (3RM PR)

345 wasn't too bad. It was tough, but it's not like any of the reps were royal grinds. I'm thinking I can pull more than 365 now, which was my 1 RM several weeks ago. I was hoping to be able to pull 400 before the end of the year. I think this is an achievable goal. Definitely think all the squatting is carrying over nicely to deads.

Conditioning

21-15-9 of thrusters/burpees. Finished around the 10 minute mark. This was really hard, especially after lifting for > 60 minutes. My conditioning is pretty laughable at the moment.

5/31

about 7 miles walking throughout the day--about half mile in the afternoon and a 2 hour 6.5 mile walk in the evening.

6/1

Warm Up

foam roll
shoulder dislocates
stretching

HBBS

45x10
95x5
135x5
195x2
210x2
225x2
245x1

Snatch

work up to heavy single

45 x a bunch
2 singles at 95
2 singles at 125
135x1
145x1
155x1
165x1
2 singles at 175 (ties PR)

missed 175 twice, both times losing it forward. I then made the next two @ 175. Not so easy and I really had to save the first one in the bottom (I'll post the vid later). The second rep at 175 went up fairly well. I really wanted to hit 180 today, but I didn't even end up trying.

Clean & Jerk

2 singles at 135
155x1
165x1
two singles at 185
195xf (failed jerk twice)
three cleans at 205 + 1 power clean at 205

6/2

Warm Up

shoulder dislocates
leg swings
the stick on my quads and hammies

Front Squat

45x8
95x5
135x5
185x1
205x1
215x1
220x1
225x1
230x1 (pr)
235xf (was up above parallel and spent like 2 seconds trying to work past the sticking point, but nope)
2 sets of 185x3

Press

45x10
95x5
115x5
120x2
120x1

bleh

Power Clean + Hang Clean

worked up to probably 7 or 8 sets of this complex at 185 and 195 (wasn't keeping track)

Pendlay Rows

185x5x5

Conditioning

4 rounds of:

5 L-sit pull ups
10 Russian KBS @ 70#
20 double unders

wasn't looking at the clock, but it probably took me a little over 5 minutes. First round I did the pull ups unbroken, but they got too hard and had to do 3, jump off the bar a couple seconds, then 2. Everything else was unbroken.

The made snatch is around the 2:30 mark. Funny to see the guy in the background fear for my life:

That look on your face when before you start the first pull is intense. It's as if your life is on the line if you don't complete the lift.

I have a tendency to make some pretty weird faces when I lift apparently. The heavier the weight, the weirder the face. I was never even aware until I started taking video.

Failed C&J @ 195 from 6/1. I suck at anything overhead, but jerks most of all. Re-watching the video, I think I could have made this if I knew how to get under the bar. I mean I practically push pressed 185. If I knew how to properly get under it, this weight wouldn't be an issue I don't think.

Are you even hitting your thighs/hips with the bar for either the snatch or clean? It doesn't look like it which is a huge flaw in your form.

Have you tried doing a split jerk instead of a squat jerk? I find it is much easier to get under bar via split jerk (since you have to get low) instead of squat jerk.

In the clean, I may sometimes. It doesn't really happen in the snatch. How do I do that? Just keep the bar closer and pull in towards my hips on the second pull?

I have, but my shoulders always hurt worse when I try to split for some reason. I don't know why, but push jerk just feels better and more natural for me.

6/5

Warm Up

Foam roll
leg swings
shoulder dislocates
stretching with PVC

HBBS

45x10
95x5
135x5
185x3
225x3
245 - 5 sets of 2

Push Press

45x10 (strict)
95x3
135x3
145 - 3 sets of 3

Clean

145 + 4 hang power cleans
155 + 4 hang squat cleans (was really surprised how easy these were)
185 - 4 sets of 3 full cleans

Was kind of surprised how much these gassed me, but I was really pumped that I was able to do 5 reps at 155 really fast without pausing. I remember when these were impossible to do for reps. And doing touch and go triples @ 185 is definitely noticeable progress for me. What a difference doing strength work makes.

Conditioning

15 minute AMRAP of:

5 OHS @ 95
10 toes to bar
150 meter row

Did 5ish rounds. This was pretty fun.

Checking out a globo gym this evening. I'm very torn on what to do. I hate how much I pay every month for my gym, but I really enjoy doing the oly lifts, which I'm afraid will be much more difficult if not impossible in a traditional 'fitness club.' Plus I do enjoy jumping in a class every now and again, which I did today for my conditioning.

Good luck on finding a suitable gym. I was only able to find one gym around here that had bumper plates and olympic platforms. It seems like every popular gym (e.g. Gold's Gym) only carries iron plates.

No such luck. That gym was an epic fail. One measly ****ty shotgun squat rack, old rusted bars, and no real space to legitimately do cleans, deadlifts, or snatches. And of course, no bumpers. At least it makes my decision easy if nothing else. The gym's only saving grace is a full court basketball court and racquetball court.

6/5 (evening)

Don't even know if I should bother logging this, but what the hell. I was basically just screwing around sampling the equipment while waiting for Mrs. Wiz to see if she liked the facilities.

Bench

45x10
105x5
135x5
155x5
175x5
185x3
205x2
205x1

Core Stuff

5x5 of slow hanging leg raises
a bunch of ME high and low plank holds

Pull Ups/Chins

Chins - 9, 9, 8
Pull Ups with various grips - a whole bunch of sets of 5

KB Snatches

3 sets of 5 each arm @ 45#

KBS

3x15 @ 45#

Hammer Curls

35# - 8, 6, 6

6/6

Weight - 215.8

Warm Up

~200 meter run (from my car to the gym because it was pouring)
foam roll
the stick on hamstrings on calves

Front Squat

45x10
95x5
135x5
185x1
205x1
215x1
215 - 3 sets of 1
185x3x3

Snatch

warm up w/ 95 & 115
135 - 3 sets of 2

will post videos later to request feedback. did my best to pull the bar in with my lats on the second pull toward my hips and explode at the hip. On one rep, my pelvis got banged pretty good.

Conditioning

5-4-3-2-1
315# deadlift
8 pushups

So, first round I did 5 deadlifts/8 pushups, second round 4 deadlifts/8 pushups etc. The weight felt very heavy today. Finished in just under 6 minutes. I took my time with the deads.

6/6 Correction

Front Squats
3 sets of 225x1

6/8

Warm Up

Foam roll
shoulder dislocates
leg swings

HBBS

1RM Testing

45x10
95x5
135x5
185x3
225x1
245x1
255x1
265x1 (PR)
275x1 (PR)
285xf
280xf

15# PR from 4/17. What is that 7ish weeks ago? My goal was 300# by year end, but I think I can get at least 3 plates by the end of the year. We'll see.

Snatch Complex

Snatch High Pull + Power Snatch + OHS

Did one or two muscle snatches @ 95

2 @ 115
~5 or 6 @ 135
~3 or 4 @ 140
~ 6 or 7 @ 145
1 @ 150 (power snatch was a really ugly press out)

Snatch Pull

4 sets of 3 @ 185

6/9

AM: A few games of basketball with Mrs. Wiz. This was basically the same caloric expenditure as me shooting around. Nice to know I can still rain threes (when I'm wide open).

PM:

Warm Up

Foam roll
stick on quads, hammies, and calves
shoulder dislocates
various shoulder stretches with PVC
8 back squats w/ bar

Push Press

45x10
95x5
125x3
145x3x3

Power Clean

warmed up with 135 and 165 a bunch

185 4 sets of 3
205 2 sets of 2
215x1
220x1 (PR)
225x1 twice(PR!!)

Deadlift

225x5
275x5
315 2 sets of 5

Conditioning

5 rounds:

5 burpee pull ups
10 KBS @ 70#
1 minute rest between rounds

185x3:



225x1



Deadlift 315x1:

Highly approve of your gym's music.

I'm a clean noob but want to say they look good?

Are you supposed to lean that far back at the top of a deadlift???

The cleans looked good to me too. I wanted to be very careful not to miss any catches because I forgot my wrist wraps today and I really banged up my wrist last year when I caught a clean funny.

Wrt the deadlift, no probably not. I was hyper-extending a little too much on some of those pulls, but nothing too egregious I don't think?

6/11

Warm Up

shoulder dislocates
foam roll
the stick on quads, calves, and hammies
leg swings
stretching

HBBS

45x10
95x5
135x5
185x3
225 - 6 sets of 2

these felt a little off today. Toyed with the idea of attempting a rep out at 135 where I'd be shooting for 20 reps, but wasn't feeling it today. I might try this later in the week.

Press

45x10
95x5
105x5

shoulders were not feeling it, so I quit.

Snatch Complex

warmed up a bit with 115 doing snatch + 3 hang snatches 2 or 3 times

Power Snatch + Full Snatch w/o dropping the bar

5 sets at 135
3 sets at 145

Full Clean

135x3
155x3
165x2
185 - 5 sets of 2

failed one at 185 getting pinned in the bottom. the second rep on all sets felt super heavy.

Pendlay Rows

185x5x5