usual warm up + 500 meter row. Also spent a lot of time using the stick on my hamstrings, calves and quads.
Deadlift 1RM Testing
135x8
185x5
225x3
275x1
315x1
325x1
370x1 (PR)
380x1 (PR)
395x1 (super duper PR)
405xf (bar didn't leave the ground and I didn't want to compromise form to make the lift)
315x3
325+ was belted. I had a feeling I'd pull more than my old 365 PR, but I'm shocked I pulled 395 and with relative ease at that. It just went up so smoothly, so I'm a bit surprised 405 didn't even break from the floor. When 405 didn't immediately move, I just gave up. Maybe I should've tried to grind it. I don't know. 400 was my year end goal, so it shouldn't be much of an issue to hit it.
Snatch
4-5 singles at 135 and 155. Made 1 out of 3 at 165, then dropped down and did a few doubles at 135. These felt very good today.
Pendlay Rows
5x5x185
I'm convinced I need to do these barefoot. My angles just feels weird when I do them in oly shoes.
Conditioning
Did double unders for about 15 minutes on and off.
80 med ball toss abmat sit-ups (40 each)
20 burpee med ball passes (10 each)
Must admit, I felt like a complete ass clown doing these. I may as well have been doing med ball cleans ffs.
Conditioning
400m row
10 KBS
10 goblet squats
20 KBS
20 goblet squats
30 KBS
30 goblet squats
20 KBS
20 goblet squats
10 KBS
10 goblet squats
100 double unders
The bell wasn't allowed to touch the floor. Every time it did, you had to do five burpees. I did many burpees. Lower back was also on fire. Note to self, don't do swings the day after you max out your dl.
At Evoken's suggestion, I'm going to start doing these. It felt pretty weird and will take some getting used to, but I can see it being beneficial long term, especially if I'm going to start power jerking. First time I put 95 on the bar I fell on my ass on the descent. I figured out how to maintain my balance though. I took video of 1 set at 95. I might post it tonight after work.
I think it makes sense for me to do these as warm ups on back/front squat days. I'm hoping to work up to sets of 5 @ 135. We'll see how it goes over the next few weeks.
Paused Front Squats
135x5
2x4x165
165x5
2x2x185
All reps were between a 3-5 second pause in the hole. Getting up from a dead stop is so much harder.
Press
45x8
5x5x105
Klokov Press
45x5
2x5x65
2x3x85
These are really challenging and humbling weight-wise. I think my grip was a little narrower than my normal snatch grip, so I guess I need to widen it next time I do these. I'm going to try and find a way to incorporate these into my workouts.
Deadlift
135x8
225x5
275x3
315x5
335x5
345x1
3x10x225
Was going to try 345x5, but the prior set took a lot out of me and I felt pretty gassed after I picked up 345 the first time, so I called it.
I was going to do a little jump rope after, but the deads zapped me.
I hope you post the CGOHS. Since Evoken speaks highly of it and you believe that it helps develop balance when sntaching, I think I will also start doing them as a warmup before squats.
JD2b, there are a bunch of vids of people doing this on youtube with higher weight and probably better form, but here you go, nothing remarkable, one of my 95x3 sets.
skipped the foam rolling today and just did some shoulder dislocates, samson stretches, and some other shoulder stretches with a pvc.
CGOHS
45x5
3x5x95
2x3x135
these are still pretty weird, but gonna grease the groove and they'll get easier. I like the idea of doing them as part of my squat warm up. They are going to become a staple.
HBBS
135x5
185x3
205x3
230x5 (5RM PR)
245x2
255x2
275xf (got right above parallel and just couldn't get past the sticking point)
squats felt good today. The idea was to work my way up to a 5RM. I sold myself short. Should have gone for 235 or 240. So, I decided to do a bit more. 255 felt good enough that I thought I could hit 275, which was my previous 1RM. Nope.
Press
135x1 (PR)
finally hit a plate on my press. only took for ****ing ever. At least it was relatively easy, like not a grind at all.
Push Press
135x5
155x2
155x3
155x3
155x1 + CGOHS
Klokov Press
95x4
2x3x95
All reps were muscle snatched. These are hard and my right arm seems to go up before my left. I guess a muscle imbalance?
Snatch
warmed up with the bar and sots presses
3x2x135
4x1x155
lost my first 135 behind and lost 155 once forward. Need to get video to see what my bar path looks like now that I took a cue from Evoken to not have the bar against my shins on my set up. These felt great though. It wasn't that long ago I was struggling to hit 135, now doubles feel relatively easy.
hard, but not terrible and bar speed was much faster than the last time I did 5x5 @ 210.
Snatch
warm up with bar and 5 sots presses (shoulders were feeling kinda tight)
4x1x135
2x1x155
165x1
165xf forward
left shoulder was a little achy during these.
Jerk technique
spent about 20 minutes working on technique for both power and split jerk, starting with the bar and worked up to 125. Need to get some video up and get feedback.
Power Cleans
worked up to doubles at 195.
Conditioning
3 rounds NFT of:
10 russian swings 80# KB
10 ball slams 40# ball
~80 meter suitcase carries with 25# bumpers
7 strict T2B
quit here because I was getting this weird sensation in my right hand, like a pinched nerve feeling or something. I remember getting this feeling when I first started snatching and it went away after a while.
Paused Front Squats
135x3
2x5x165
185x2
185x3
~3 second pause at bottom
Press
2x5x110
110x6 AMRAP
was going to do 5x5. left shoulder was feeling kinda gunky so I just decided to do 3 sets and make the third an AMRAP.
eh, should have just rowed or jumped rope for conditioning, but workout buddy who jumped in with me after I already squatted wanted to squat, so we did this. I felt like my form was less than perfect on some of these reps, especially the later ones.
rolled back and hip flexors
used the stick on hammies, quads, ITB, and calves
did various hip stretches with the band tied up to a rack, kind of similar to what Cha did in the video in his log
shoulder dislocates
shoulder stretches with pvc
**** yeh. I wasn't sure if I should go for 235 or 240 for my 5RM attempt, but I just manned up and went for 240, especially since I was disappointed I went too light last week at 230. Had to take 5 really big breaths between reps 4 and 5, but I made it.
Press
45x10
95x3
115x6
120x4
125x2
115+ weights were all PRs. I wanted to do 120x5, but didn't think I'd be able to. Maybe I could have if I didn't rep out 115. I'll try 120x5 next week.
Cleans
A handful of singles at 135 and 155
2x1x185
2x1x205
2x1x210
215xf
215x1 (PR*)
*need to look back in my log to see if I ever made this, but I'm pretty sure this is a full clean PR. This was a real grind to stand up with.
Conditioning/Abs
3 ME RKC Planks - about 30 seconds each give or take. (decided to try these after reading about them in Monte's log)
~5 minutes of double unders. Got anywhere between 15-30 unbroken at a time, would take 20-30 second breaks and go again.
I lift actual weights? I still feel like I'm in jelly d territory.
Pretty sure most of your lifts are ahead of mine, no? If not, don't feel bad, I weighed in this morning at a plump 218.8, so I'm quite a bit heavier than you. Your bench is definitely well above mine, but then again, I don't really bench.
Lol, I'm not really worried about my lower body lifts sucking, I just meant that you're doing manly **** like overhead squatting and snatching and whatnot, where as my log has been a wasteland of locotarding and jellydick for going on 9 months now. The good news is that the cut is pretty close to completion, so I should be able to eat actual food in a few weeks and perhaps make some the the kc approved MOAR GAINZ shortly.
A lot of muscle snatches. It would appear form breaks down when you're doing high rep snatches. I need to make a mental note not to do high rep snatches again. I think it's rather silly and screws with my motor patterns. Burpees sucked as usual.
I would've preferred dubs honestly. Forgot to post my time, it was like 11 something, one of the last in the class to finish, but all were snatching less weight.
at the double unders, especially if they were unbroken
