3/30/15

Power Clean + Push Jerk

Every set was 5 cleans + 5 jerks. Felt like cardio.

120
145
155
160 (5 + 3+f)

OHS

95x5
115x5
120x5
130x5
120x5

CGRDL

135x5
155x5
165x5
185x5
165x5

ez.

Some recent vids over the past couple workouts.

https://youtu.be/BUFoUYCkP44

https://youtu.be/COVDubUAksQ

https://youtu.be/S6qfvXN0V4w

https://youtu.be/SYptJGgtRUE

4/4/15

Snatch (from power position)

75x5
95x5
100x5
105x5
105x5



Jerk (from rack)

115x5
140x5
150x5
160x5
160x5



Clean Lift Off (first pull to knees)

155x5
180x5
205x5
230x5
240x5
230x5



Front Squat

135x5
145x5
170x5
185x5
195x5
185x5

4/6/15

Snatch

95x5
110x5
120x5
130x5 (failed the first forward)
130x5

Clean from power position

130x5
135x5
145x5
160x5
160x5

https://youtu.be/Ccx2ift4Oxk


Was supposed to do jerk balances but eh I never liked those. Also was supposed to work up to a moderate intensity of 3x5 good mornings, but when I was warming up with the bar, my low back felt a little funky at the end of the range of motion, so I shut it down. I also wanted to do some cardio, but sets of 5 felt like sufficient cardio to me.

4/9/15

C&J

Every set was 5 cleans + 5 jerks

115
140
150
160 (only 3 jerks)
160 (only 3 jerks)

Sets of 5 are legit miserable.

Snatch lift off

135x5
140x5
160x5
180x5
190x5
180x5

Squat

140x5
170x5
185x5
2x5x195
185x5

I was going to do some burpees but quite after doing 5. Jumped rope for a little, but my ankle didn't like it so shut it down.

4/11/15

Worked out for a third time in a week and fourth time in eight days. Fabulous. I'd like to make a habit of 3-4x/week, eventually working my way up to 5x/week if my body can handle it.

I was supposed to do a bunch of 3 position snatches today, but 2x at each position (power, below knee, floor). That would have been sets of 6 basically. I started warming up, and realizing I was short on time, and just not feeling like weightlifting, so I decided to do some much needed conditioning instead.

4 rounds of:

15 80# KBS
~400m run

Then 1 extra 400m.

I took breaks between sets, probably something like 1:2 work to rest ratio. Still in horrible shape. I clocked my last 400. 2:44. Obviously I was completely gassed, but still, lol.

Continuing to rethink priorities. I don't want to say I've fallen out of love with weightlifting, but it doesn't excite me as much as when I first started up with it. And it's really a young man's sport. I have nagging wrist, back, hip, knee, and elbow aches and pains, and I'm sure recovery is just going to get tougher as I get older. That coupled with the fact that I need to get back into halfway decent conditioning shape for my own sanity, perhaps I should start being more conditioning-centric, like conditioning 2x/week (something like what I did today) and weightlifting/squatting 2x/week. I dunno. I've tried doing conditioning after some of my weightlifting workouts, but I'm usually just too tired. Never thought I'd say this, but I might try to start incorporating more short distance (nothing more than 400m for now) running into my routine.

4/15/15

Front Squat

warm up
135x5
160x5
2x5x175
160x5

Press

135x3
135x4 (PR?)
135x2

I think my 1RM press is >150 for the first time ever. Bad news is I'm obsese so who cares?

Conditioning

For time:
50 burpees
50 80# KBS

Partition however.

11:18. Slow.

Broke it up in sets of 20 and one last set of 10. Swings were difficult but manageable. Burpees were awful.

Keep it up! Looks like you're putting in some good consistency. I like it.

I've definitely started being a little more consistent, although I can do better.

Press probably pr vid of 135x4: https://youtu.be/hwlBt-is_jg

4/19/15

45 minute spinning class my wife dragged me to. Never again.

4/21/15


After warm up:

4 rounds of:

15 80# KBS
400 meter run

3:35 minute splits more or less. I realize this is extremely slow.

2 minutes rest between rounds.

Then I did another 2 400 meter runs with a moderate amount of rest between rounds. They both took me around 2:15 - 2:20. Very slow.

Wow, I had no idea. Nice progress. Subscribed.

4/22/15

Press

95x5
115x3
135x1
145x1 (pr?)
150xf

135x4 the other day but can't press 150. Wtf.

Conditioning

4 x 2 minutes ME burpees (rest 1:1) - 23, 25, 23, 20

I should be able to bang out 30, but decent shortish workout.

5k tomorrow. It'll be a miracle if I can finish sub-33 minutes given present level of fatness.

5k - 33:28

4/26/15

2.5 mile walk.

Deadlift

135x5
255x5
275x5
310x7

Conditioning

Did some goblet squats w/ my 80# kettlebell.

Then 3x - 400 meter runs

Some pull ups too.

5/2/15

Warmed up with air squats and ab wheel.

Thrusters

20 for time @ 95 - 2:00 minutes.

I was going to do 45, but nah.

Power clean

185x3

Deadlift

185x3
255x3
275x3
310x8

Conditioning

2 rounds:

15 80# KBS
400 meter run

Then another 400 meter run. 2:02. Still slow, but getting a little faster.

5/7/15

20 thrusters @ 95 for time - 1:42

recover

10 thrusters for time - :37

Squat

2x10x185

Glad I did something, which is better than nothing.

5/9/15

DL

135x5
185x5
255x5
275x5
310x10

Press

95x5
3x5x115

Running

400 meters
650 meters
800 meters
400 meters

Yesterday's top DL set: https://youtu.be/L3gInQ-dFiw

5/10/15

4 miles walking

5/12/15

Squat

2x10x45
135x5
155x5
2x10x195
195x7

I should've/could've done 10 on my last set, but just didn't feel like it.

Press

95x5
115x5
135x2

Conditioning:

2 rounds - 20 burpees AFAP: 1:43, 1:22

Was contemplating a third set but tired and lazy.

Damn. How did you not pass out after that? Or is that in the unedited version?

Makin the high rep dl crew proud, son

dimsun

5/17/15

Deadlift

155x5
245x3
295x3
325x9 (pr?)
325x3

Tried widening my stance on 325x3 but my knees went valgus. I'll stick with my normal stance.

325x9 was fairly ugly. Will post vid later.

Press

3x10x95
115x7
115x6

Conditioning

400 meters
800 meters
400 meters
200 meters

Got a call after my first run, so had an hour of walking between runs.

My pedometer says I've walked/ran 5.75 miles today, so that's good I suppose.

Deadlift 325x9 World Record - https://youtu.be/L_TkYd1xxPw