Hunter's Training log

[HunterHenzler]

Went to Rip & Moser's olympic lifting performance seminar this past weekend over in W.F. Decided to keep a log over here so Moser can give me feedback on training.

Little background on me-
I'm a 19yr old (1992) 77kg lifter. Jr. in college at Lubbock Christian University (if that matters to anyone)
Best competition was in June- 96+111=207 which qualified me for Jr. & University Nationals this coming spring. Planning on competing at those comps if the USAW ever decides when & where it will be.

Weightlifting is my passion- I played football and powerlifted in HS, and now am going to become as great as possible at Weightlifting.

As far as things I need to work on- my upper body is pretty weak compared to my lower body- which I think holds me back sometimes on my jerks. I'm also a lot better at snatches than clean, I can snatch 90 on a pretty regular basis lately, but if I clean 110 it's normally pretty tough- best snatch is 96, clean is (265#) ~120kg. Best C&J is (255#) ~115kg.
Will be following a "Bulgarian" style approach- working into it to let my body adapt to it better. Will go heavy when everything is really hitting right. OTherwise I'll just focus on getting in and hitting my "minimums" Coach Moser talked about over the weekend.

[HunterHenzler]

This was yesterday's training:

first time I got to train since sunday -_-


Wednesday, August 24th, 2011


Front Squat
6x20
4x50
4x70
2x90
2x110


Snatch
Warm-up x20, 40, 45
1x50
1x60
1x70
1x80
1x85
0x90-pulled too reckless, lost it behind.
1x90- not tough. Could've went for 90, but I'm going to try and be more conservative starting out on the Bulgarian-style trainign to let my body adapt semi-gradually (per Moser's suggestion)


C&J
Warm-up x20, 40, 60
1x80
1x90
1x100-stopped there


Back Squat
4x60
4x80
2x110
2x120
2x130-easy


Incline-going to do "something overhead"/some kind of pressing movement every workout... my upper body is embarassing weak.
10x40
10x50
10x60


That was it, less than hour I think. Pretty good workout.


Then this mornings training:

Was in the weight room before 7 this morning, got out about 7:30. about a 40min workout.


Thursday, August 25th, 2011


Back Squat
4x60
4x90
2x110
2x130
5x90-fast as possible


Power Snatch
warm-up x20, 40
2x50
2x60
1x70
1x75


Power C&J
warm-up x20, 55
1x70
1x80
1x90


Front Squat
4x60
4x80
2x90
2x100


Military Press- taking ~same grip I do on cleans, jerks & fs's
10x20
10x30
10x40


That was it. Starting out light w/ higher reps on pressing movements to get used to pressing again before I jump in and go heavy weights

[Tamara Reynolds]

Yay! You're here!

[HunterHenzler]

Just got to lift 2x last week, classes started up and I was still figuring out my schedule and couldn't ever find a time when the weight room was open to lift in...
Finally going to get to get back in my consistency now.
Will start getting up and training with the goal to be in the weight room by 6:45 every morning.
That gives me time to eat breakfast and shower before I head into town for school on m/w/f (start at 10.am, bout a 30-40 min drive including finding a parking spot)


Tuesday, August 30th, 2011


Back Squat
5x20
4x60
4x90
2x10
2x130
1x140
1x150- felt good, decided match a PR
1x160- tough, but I fought through it, felt really good. Honestly feel like high bar does more for me, so I'm sticking with HB for now. This was a PR tie


Snatch
warm-upx20
1x40
1x160
1x70
1x80-smoked it, decided to skip 85
1x90-felt real good!
1x95- holy smokes it felt good. A little instable bc it was my first snatch in almost a week, but the strength was definately there!
2x0x100- left first just BARELY in front. it'll be mine soon enough. 2nd rep I rushed bc I needed to get out so the HS athletics could use every rack



Good training session, albeit it was short and just half a session.. still good though.
Hill hit powers tomorrow morning (making the lifts quick, will go pretty heavy on FS's, then fulls on thurs. and alternate like that.

I really think keeping the bar closer in the start position is helping me get more explosion into the 2nd pull, that along with the wider grip Rip told me to take seems like they both are helping my improved consistency already

Thanks for checking it out.
God bless

[stef]

http://www.wfac-gym.com/WFACnews2/?p=964

[HunterHenzler]

http://www.wfac-gym.com/WFACnews2/?p=964
Thanks Stef! I'll get that mailed in sometime this week. Do y'all plan on staying at a hotel?


This morning: about a 45 min workout, started around 6:30-40am


Wednesday, August 31st, 2011

Front Squat
4x20
2x60
2x80
2x100
2x110
1x120


P. Snatch
warm-up x20, x40
1x50
1x60
1x70
2x1x75


P C&J
warm-up x20, x60
1x75
1x85
2x1x95


Back Squat
4x60
4x90
2x110
2x120
1x130
1x140-easy could've tripled it pretty easy


Military Press
10x25
10x35
10x45


Pull-ups
5x


Good workout, especially considering I woke up and was in the gym lifting within 20-30 minutes. Will go to 8's for mil. press next week, then maybe another week at 8's and start going into 3x5's

Class today from 10-3:45.
Will lift tomorrow morn (not as early probably) and do the full lifts (maybe with some incline bench)

God bless

[HunterHenzler]

Lifted from about 8:30-9:40


Thursday, September 1st, 2011


Back Squat
4x20
4x60
4x90
2x115
2x135
1x145
1x155-fairly easy
0x165- just wasn't there, PR attempt


Snatch
warm-up- x20, x40
1x60
1x70
1x80-felt really good
4x0x90- wasn't finishing pull on the first couple, then I just got off somehow on the last two. moved on, was feeling pretty strong still


C&J
warm-up- x50- hit throat on full clean, good thing Ididn't eat breakfast before or I probably would've thrown up
1x70
1x90
1x100
1x105
2x.5x110- missed the jerk both times. cleans felt pretty good though.


Front Squat
4x60
4x80
2x100
2x115
1x120- missed second rep, was run outta gas by this point



80/105=185
Good workout. Have a meet in just over a month at Van Alstyne (Spoon barbell). I'll hit 100/120-125 for a 220+ total....
Goal is to make huge progress and hit 110/135 and qualify for american open, that'll also put me in great position for jr. nat's. I hear Mobile is nice in december.
Tomorrow is power's, will go in around same time probably, and will also push press (from the rack position).
Not for sure about saturday yet, but right now I'm thining [b. sq, sn, c&j, ? Clean DL?, and then heavy Overhead supports)


God bless

[HunterHenzler]

Friday, September 2nd, 2011


Front Squat
4x20
4x60
2x80
2x100
2x120
1x130
0x140- not there today, 140 is my PR, been awhile since I hit it


Power Snatch
warm-up x40
1x50
1x60
1x70
2x1x75


Power C&J
1x60
1x80
1x90- smashed my throat on the clean. Still got the jerk
1x100- had soft elbows on the jerk. need to get under it better


Back Squat
4x70
4x100
2x115
2x130
1x140
1x150-not bad, thought about 160, but I was holding back so I'll hit 160+ tomorrow


Push Press- from rack position
5x50
5x60- not bad


Good training. Will hit it again tomorrow morning. Gonna sleep in (which means 8-9 for me). Wil ltake the camera tomorrow and get everything above 85/105 on the lifts, and any PR squats



God bless

[HunterHenzler]

Saturday, September 3rd, 2011


Back Squat
8x20
4x70
4x100
2x115
2x135
1x145
1x155-stopped there


Snatch
warm-up x20
1x40
1x60
1x70
1x80
1x85
1x90
2x0x95- didn't get under 1st attermpt quick eniugh, 2nd was just a pull to waist. Wasn't there today


C&J
warm-up x60
1x80
1x95
1x105-jerk was bleh
1x110-SMOKED the clean- jerk was solid
3x.5x115- 1st attemopt I still hadn't put on collars, weight slid out probably 6"-1ft. other two I was gassed after the clean. Gotta get to where I just smoke jerks like nothing


Clean DL
3x130
3x140- not tough. Trying to keep good arch and mimic the clean as much as possible


OH Supports- each rep had a three second hold
3x70
3x110
3x130- last rep I misracked on the left side and the weights wound up going everywhere... a little scary when 300# plus is 7ft OH and you don't know what it's gonna do
5x145



Good training! Felt pretty good with cleans. The 110 felt perfect in the catch, just need to keep that consistency up. Need to be snatching 100 soon and doing a 130 c&j.. I can clean 120-125 I imagine (will probably keep going on heavy cleans one day this coming week or 2), I just need to get more solid with the jerk.


God bless


Link to the vid of saturday's training
http://youtu.be/B8Xzk_Z0cn0

[HunterHenzler]

great labor day training!


Monday, September 5th, 2011


Back Squat
8x20
4x70
4x110
2x125
2x135
1x145
1x155- felt really good
1x165- PR! Finally broke 160
0x170- got pinned in the bottom. 170 will be going up soon

Power Snatch
warm-up x20, x40
2x50
1x60
1x70
3x1x75


Power C&J
warm-up x40, x60
1x75
1x85
3x1x95- 2nd set I paused at the pos. I caught it at. Other two were standing up immediately at the catch. All pretty
easy


Front Squat
4x50
4x80
2x100
2x110
1x120-pretty easy, stopped there to save for tomorrow


Military Press
10x30
10x40
8x50- pretty tough. weak upper body. will go 3x8x45-50 next week more than likely



GREAT LIFTING. After the squat PR my intensity was through the roof. felt really fast under the bar. Everything was hitting perfect. TOmorrow I'll start with fs, then full lifts, then b. sq.

Link to squat PR vid: http://youtu.be/VUajE3YWpDA


Thanks for reading.
God bless

[Tamara Reynolds]

Congrats on the squat PR. I hit one today too. It was a good day for squats.

[HunterHenzler]

Congrats on the squat PR. I hit one today too. It was a good day for squats.
good job Tam!! Keep it up, front sq 100 now ;)


today was a good day as well
Tuesday, September 6th, 2011


Front Squat
8x20
4x60
4x80
2x100
2x115
1x125
1x135
1x145- Another squat PR! This was a 5kg pr like yesterday's. I fs'ed 140 back on may 10th I think, so this had been in the making for almost 4 months. Felt good to blow past it. Now to get my snatch and c&j to reflect these PR's!


Snatch
warm-up x20, x40
1x60
1x70
1x80
0x90
1x90
3x0x95- 1st attempt was behind me, almost came crashing down on me because I caught with bent arms. 2nd attempt was a pull to hip pockets, 3rd attempt I couldn't get under it fast enough


C&J
warm-up x60
1x80
1x100
2x.5x110- 1st jerk I didn't get under, 2nd I had to start to chase and didn't have space in front to get it under control. Cleans were both super easy
0x115- dropped the elbows on the catch and didn't rack it good. Just a lapse of focus


Back Squat
4x70
4x90
2x110
2x130
1x145
1x155- pretty smooth and easy
5x115- fast and easy




Really good session, was a little sleepy after fs's (weird), so I might try and take a nap here in a little bit. pLanned on snatching 100 today, but it just wasn't there. Once I keep consistently hitting right technique I oughta be hitting 100/115 daily. The strength is for sure there.


http://www.youtube.com/watch?v=8-6xJ0Wk9MM

Thanks for reading, God bless

[Tamara Reynolds]

http://www.youtube.com/watch?v=8-6xJ0Wk9MM



That was a mighty fine front squat.

[HunterHenzler]

That was a mighty fine front squat.
Thanks! Felt a lot tougher than it looked. Just gotta get my wimpy clean up now and make the F. sq. of some value to me

[HunterHenzler]

Thursdya, Sept 8th, 2011


Front Squat
5x20
4x60
4x80
2x100
2x120
1x130-went up fairly easy
1x140- this was easier than I expected
0x150- took a PR attempt, was just too heavy today. 2 singles at 135-140 next time


Snatch
warm-up x20, x40
2x1x60- 1st felt bad, took it again & it felt really good
1x70
1x80
2x1x85
1x90-felt smooth, was gonan do 2 in a row before I moved on
3x0x90
1x90- felt good this time
3x0x95-kept leaving it in front


C&J
warm-up xs60
1x80
1x100
.5x110- missed jerk, was gassed by this time


Back Squat
4x70
4x90
2x110
2x130
1x145
1x160- stopped there.
5x120- felt a little heavy, slower than it should be


Pretty good workout overall.
Hit 90/100 (with a 110 clean). with front & back squats only 5kg away from PR's. Nto a bad. My strength is alot better, keep pushing through on the classic lifts. I know I'm just a little away from huge PR's....

God bless

[HunterHenzler]

Got in some AM squats after breakfast and before I head off to my only class for today


Friday, September 9th, 2011


Back Squat
8x20
4x70
4x90
2x110
2x130
1x140
1x150- slightly tough. Was good for 160, but stopped here since I plan on squatting heavy again later. Starting to work into 2/day lifting on some days

Took somewhere from 15-20 mins including taking off the "spotter catches" before and puttign them back after and gettign the bar and plates out to lift, and put back after. Was very quick

Will lift again probably around 1 or 2

[HunterHenzler]

Session #2


Back Squat
8x20
4x70
4x90
2x110
2x130
1x145
1x160- felt kinda tough, but good. Got it on vid.


Power Snatch
warm-up x20, x40
2x50
1x60
1x70
2x1x75
2x1x80

Snatch- was feeling good with powers, so I kept adding weright
1x90- was tough, but I got under it
2x0x95- 1st went behind, 2md in front
1x95- did this immediately after the 2nd attempt at it, just need to finish pull at I got under it good
2x0x95- tried 2 mroe times and it just wasn't happening


Power C&J
warm-up x60
1x80
2x1x95- 1st jerk was ugly, second was spot on
1x100- tough p.clean


C&J
2x.5x105- missed the jerk both times. cleans were tough and I had no gas for the jerk


Front Squat
4x60
4x80
2x100
2x120- this was really tough... stopped there


Push Press
5x55
5x60
5x65


That was it.

hit 95/100 on the day for a 195 training total. 110 c&j's need to become a daily habit now. nothign else to say. Have to do a tutor training for 6 hours tomorrow, so I'll probably get up early and do some quick squatting, then try and get in another session tomorrow afternoon sometime


God bless

[HunterHenzler]

Saturday, September 10th, 2011

was lifting by 7:05 am... got about 6 or so hours of sleep last night

Front Squat
8x20
4x60
2x80
2x100
2x120- tough, stopped there


Snatch
warm-up x20, x40
1x60
1x70
1x80
0x85
2x1x85
2x0x85
1x85
2x0x90


C&J
warm-up x60
1x80-felt really good
1x90- left elbow was soft on jerk lockout
.5x100- was absolutely too tired for the jerk
0x100- misracked the clean, stopepd the workout there


Was just a little too early today after going to a football game last night. Got about 6-6.5 hrs sleep, and still am not fully awake even now.
have a "tutor training" workshop in a little bit (for 6 hours)... then I might try and go squat again, or just get lots of rest and being lazy

[HunterHenzler]

Didn't get to lift til 7:50 tonight


Monday, September 12th, 2011


Back Squat
10x20
4x70
4x100
2x120
2x140
1x150-this felt really nice
1x160- came up a little bit slower
0x170- got a little bit of a bounce coming out of the hole, but I didn't get much besides that


Power Snatch
warm-up x20, x40, x50
1x60
1x70
1x80-got under pretty quick, felt good


Power C&J
warm-up x60
1x80
1x90
1x100- left elbow wasn't locked out, but I kept it from quivering- so in a meet it'd be the judge's discretion :o


Front Squat- was having a little bit of lumbar pain on the right side, happens occasionally on front squats
4x60
4x80
2x100
2x110
1x120-felt pretty good
1x125
5x100- was sucking air after this


Military Press
5x35
5x40
5x45
5x50
4x55- last rep just wasn't there. Think I'll do 5x5 across at 45-50 next week


That was it. Under an hour, was trying to be pretty fast-paced for a late workout. Felt a little slow at the beginning because of the day off
Will try to get in 7-8 session this week, and ~10-11 next week (high intensity), and then start a taper the week after next (have a meet on Oct. 8th

[HunterHenzler]

am workout. planning on going back this afternoon and lifting again (heavier)


Tuesday, September 13th, 2011


Front Squat
8x20
4x60
2x80
2x100
2x120
1x130- stopped there


Snatch
warm-up x20, x40
1x60
1x70
2x1x80- 2nd rep I sat in the bottom, then tried to duck walk. lost it forward on the step, but had I not tried that it was easy up
2x1x85- felt good


C&J
warm-up x20, x50
1x70
1x90
2x1x100
3x(.5)x105- missed the jerk because of left elbow first 2 times, 3rd time I couldn't even try to get under


Back Squat
4x70
4x100
2x120
2x130-felt really easy!
1x140
1x150


Decent session- was more of a medium session as far weights go. Shouldn't have been missing the 105 jerks, but I still need to become more consistent with the c&j as a whole.
Assuming I get to lift again this afternoon- plan on going heavy on the classic lifts, and throw in a set or two fo pull-ups after all the other lifts are done

[HunterHenzler]

Session # 2


Front Squat
8x20
4x60
2x80
2x100
2x110
1x120
1x130


Snatch
warm-up x20, x40
1x60
1x70
1x80
1x85
1x90- smoked it
0x95- left it too far in front coming up my body and knocked it forward with my hips, was just a high pull


C&J
warm-up x60
1x80
1x90
1x100- real good jerk, working on a slightly slower dip, but then fast on the extension. I rush the dip it seems like, and I think that might be a little of my problem
.5x105- just a little sloppy on jerk


Back Squat
4x70
4x110
2x125
2x140
1x150- stopped there


Hyperextensions
2x10x - just to get some blood flowing to the glutes and erectors


Not bad, the two heaviest lifts were both a breeze.
have class tomorrow, will try and lift tomorrow evening depending on how late it is. It will just be squats and powers, with a few sets of bench or incline thrown in

God bless

[HunterHenzler]

Wednesday, September 14th, 2011


Back Squat
4x70
4x110
2x130
2x140
1x150
1x160-came up pretty slow


Power Snatch
warm-up x20, x40
1x60
1x70
1x75
1x80-felt good, feeling pretty quick under the bar


Power C&J
warm-up x60
1x80
1x90
1x100-felt really good. slowing down the dip seems to help some so far. we'll see


Front Squat
4x60
4x80
2x100
2x110-feeling really good on this
1x120
1x125- feeling really aggressive by now!
5x100- feeling good!


Bench
5x40
5x60
5x70
5x80- this wasn't terribly hard. probably good for 85 for 5 reps. will do 3x5 with 75 next week probably


Really good session, just short of an hour from leaving my car to getting back in it. Probably about a 40-45 minute session from first squat to last bench

Tomorrow I'll get in one full lift session in them morning, have a 3hr class tomorrow night.

[HunterHenzler]

Thursday, September 15th, 2011


Front Squat
8x20
4x60
2x80
2x100
2x120
0x140-meant to go to 130, it wasn't until afterwards I realized I had put 140 on


Snatch
warm-up x20, x40
1x60
1x70
2x1x80
2x1x85- w
0x90
1x90- this was warm-up easy... felt like I absolutely smoked it
0x90


C&J
warm-up x60
1x80
1x90
2x1x95
2x1x100
2x1x105
0x105- was going to do it a 3rd time, but was just too gassed for the single. had sat for a little too long and I think I was starting to get cold. 105 is a little over 90% of my best ever c&j


Back Squat
4x70
4x110
2x130
2x140- felt super easy
3x150- smoked the first, then the 2nd, then decided I'd hti a triple with it and stop there. Felt liek I was good for 5, but decided to save some energy for tomorrow's morning squatting before I head to class. Feel like 170 is going up tomorrow


Felt pretty quick under the bar at the 85 (and 90) snatches, and the 100 & 105 cleans. Jerks felt solid, but from looking at the video I still think I can reach farther with my frotn le and get under it more.
the 90 snatch felt really easy, cleans all felt great, triple at 150 I felt strong. I was just in a really aggressive mood today- kept trying to envision Klokov and how he is so dadgum aggressive.
Didn't sleep real great last night, but I had a good breakfast of pancakes and some sausage patties before I lifted, so it helped with energy

I think that's all there is to say,
God bless

[HunterHenzler]

Friday September 16th, 2011
8:20-8:50am roughly

Back Squat
8x20- knees were stiff
4x70
4x110
2x130
2x140
1x150
1x160- kinda slow
0x165- took a shot at it and I just couldn't quite get it today


Push Press
5x55
5x60
2x5x65 - pretty easy


Not a bad, short little session. Have a test in my onyl class today. Might try and get back in to lift again later for the power versions and some mroe squatting


God bless

[HunterHenzler]

Saturday, September 17th, 2011


Front Squat
4x20
4x60
4x100- whoops, was supposed to be 80, did 4 anyways
2x110
2x120
1x130
0x140- just wasn't there this morning, not to dissatisfied with it. Just focused more for the rest


Snatch
warm-up x20, x40
1x60
1x70
1x75
2x1x80
2x1x85
2x1x90- smoked both of these
1x95- very difficult, left it a little bit in front, but chased it forward
0x95- just couldn't get underneath it


C&J
warm-up x20, x50
1x60
1x85
1x95
1x10
.5x105- let it roll back in my throat and lost some oxygen= no strength
1x105
1x110- felt great! really forced myself under the bar in the jerk it felt like
.5x115- tough clean, almost didn't get it , but double bounced out of the bottom
0x115- was out of gas and couldn't rack it right


Clean DL- strapped up
3x115
3x130
3x140
3x150- lower back lsot arch on last rep it felt like


OH Supports- 3 count hold each rep
3x70
3x110
3x130
5x150


Hyperextensions
10x
10x (+5kg)


great session overall! hit 95/110 for 205 training total. Didn't get to go back and hit power versions yesterday, but I still felt crisp today. My speed under the bar is constantly improving it feels like, and I'm a ton mroe confident underneath the bar. Just gotta keep pushing on. 170 b. sq is gonna go up on monday. and I'm feeling a 100sn/120 c&j on tuesday.


God bless

[HunterHenzler]

Monday, September 19th, 2011

am session before I head off to classes. 8:05-8:44am


Front Squat
4x20
4x60
4x90
2x110
1x120
1x130
1x140- tough, but it came up


Back Squat
4x70
4x110
2x130
2x140- not too tough, but legs were feeling tired from FS's Icould tell
1x150- went up easy, thought about jumpin straight to 170 for a PR
1x160- tweaked something on my right lumbar as I unracked the bar and stepped back. hurts now, but the pain oughta be gone by tomorrow morning if not tonight. stopped there even thoug h Ifelt good for 170


Bench- trying to get my absolute upper body strength up
5x50
5x60
5x5x70- not tough at all. to 75 next week


Good session excepty for the tweaking my back. Have icy-hot on it now, we'll see how Ifeel today and tomorrow and that will also dictate what all I do.

God bless

[HunterHenzler]

not to great of a session this morning. Sleep wasn't the best- woke up early and had trouble going to sleep to begin with. No chalk to use. And my intensity/energy wasn't there yet


Tuesday, September 20th 2011

Front Squat
4x20
4x60
4x90
2x110
2x120
1x130- felt tough, stopped there


Snatch
warm-up x20, x40
1x60
1x70
1x75
1x80
0x85- left it in front, hook grip was starting to suck, got all the little chalk dust I could out of the bowl after this.
1x85- didn't feel too bad, stopped there


C&J
warm-up x60
1x80- bar crashed into throat -_-
1x90
2x.5x100- jerk was with bent elbows both times, just had no energy this morning


Back Squat
4x70
4x110- this felt heavy...
2x130
2x140
1x150- actually felt relatively easy
1x160- tough



Felttired and sloppy all over, back doesn't hurt as bad as yesterday, still hurts if I rotate my torso, but not bad. Had this happen aty the WFAC clinic also and just lifted through it, it's nothing major obviously. Back squats felt pretty good. everything else was ugly
Will try and go back this afternoon and make up for it.

[HunterHenzler]

Step up this afternoon from this morning. Back feeling better already, still a little uncomfortable some ways I turn, but a TON better

PM Session


Front Squat
4x20
4x60
4x80
2x100
2x115
1x125
1x135- felt alright, was a little difficult


Snatch
warm-up x20, x40
2x60
2x70
1x75
1x80
2x1x85-both felt good, had to chase first single a little forward
1x90- felt good, wrists are feeling a little beat up
2x0x90- a little in front both times


C&J
1+2x60- did 2 jerks because the first felt like crap
1x80
1x90
1x95
1x100
2x.5x105- no gas at all for the jerks


Back Squat
4x70
4x110
2x130
2x145- felt relatively easy
0x160- missed this... had no energy to fight it up



Because of the low energy today, tomorrow will probabyl be a lot lighter ... it's powers anyways, but likely just to about 70/90. and hit 120/150 on fs/bs respectively. Will probably go in am and just squat (and mil press as well, 0not too heavy)
Wrists are starting to feel a little bit beat up on some of the snatches, but I also haven't been stretching/warming up my wrists (and the rest of my for that matter) like I have in the past.

God bless

[HunterHenzler]

Didn't get to lift til late this evening


Wednesday, September 21st, 2011


Back Squat
1x70
4x70
4x110
2x120
2x130
1x140
1x150
0x170- so dadgum close, just tipped a little forward and lost my balance


Power Snatch
warm-up x20, x40
1x60
1x70
1x80


Power C&J
1x60
1x80
1x90
1x100


Front Squat
4x60
4x80
2x100
2x110
1x120
1x125


Military Press
2x5x40
2x5x45
5x50


Great session, was a LONG day and had felt bad this morning so I didn't squat before I went to school. Day overall hasn't been too hot, so I just focused all that negative energy into lifting and it was great intensity.
May not be the best thing, but it worked this time.
heavy full lifts tomorrow at least once. Depends if my day gets busy with something unexpected, but I don't anticipate that happening


Thanks for reading, & God bless!

[HunterHenzler]

Thursday, September 22nd, 2011
waited all day to lift, and had a good supper before hand, lots of carbs today (and the past few days for that matter)


Front Squat
4x20
4x60
4x80
2x100
2x115
1x120
1x125


Snatch
warm-up x20, x50
1x60
1x70
1x80
1x85
1x90
1x95- still hadn't missed! decided to try for a PR
0x100- just wasn't quite there
0x95- just not there


C&J
warm-up x50
1x60
1x80
1x90
1x100- knew I didn't have a whole lot left in me
0x110- misracked it on the clean, technical error
1x110- tough clean, but I gutted up and got under the jerk- really had to work to hold it at lockout


Back Squat
4x70
4x110
2x130
2x140
1x155- blew this away
0x170- not really close, especially not considering I was so close to standing up with it yesterday


Great training session- slightly paced myself on FS's, and it helped put the classic lifts feeling better. Will try and get in a squat before I head to my only class tomorrow morning- then try and lift again either tomorrow afternoon or evening (depends if I go catch a ball game)

Feeling very strong, went to 95 with no misses on Snatch, which is probably what I need to open at... it may seem lofty, but the only thing holding me back is myself. Also hit 110 jerk after a fairly tough clean, which is GOING to become the norm, need to start forcing myself under the heavy jerks and who knows what I'll be capable of.

Just gotta keep pressing on

God bless

[HunterHenzler]

Got in some squattig and push press before I need to go to class


Friday, September 23rd, 2011


Back Squat
4x70
4x110
2x130
2x140
2x150
1x155- didn't wanan try for a double and miss, was good with a single


Front squat
4x60
4x90
2x110
2x120
2x130- I'm thinking this is a PR double, something tells me my best before as a double with 275# (125kg)


Push Press
5x55
5x60
5x65
5x70- fairly tough, will either go for 5 at 75 or 2x5 at 70 next week


Nice little session, felt pretty good. Knees were a little stiff at beginning, but they always are lately. Left knee's been hurting a little lately, almost like its bruised towards the top of the patella. I've been icing it a time or two, but I'll do it a little more and see if it fixes whatever it is.

Planning on getting in a 2nd session later today, thanks for reading, God bless!

[HunterHenzler]

Session #2


Back Squat
4x70
4x110
2x130
2x140
1x150
1x160


Power Snatch
warm-up x40, x50
1x60
1x70
1x80- felt good, a little tough, but good


Power C&J
warm-up x50, x70
1x80
1x90
1x100- tough, but solid jerk!


Front Squat
4x60
4x80
2x100
2x110
1x120
1x125


Pretty quick little session, was good though. kept it relatively light.
Going really heavy tomorrow morning and will try and simulate a meet sort of.
Not much else to say...

Thanks for reading,
God bless

[HunterHenzler]

Lifting wasn't horrible today, but it should've been better.


Saturday, September 24th, 2011


Snatch
warm-up x20, 40, 50
1x60
1x70
1x80
0x90- too big of a jump I think
1x90
2x0x95- first time my arms were bent and it hit my head, 2nd time I just did a high pull with it basically


C&J
warm-up x20, x50, x70
1x80
1x90
1x100
0x110- racked it ugly in the clean and had to dump it
2x.5x110- couldn't get under the jerk both times.


Stopped it there
Was just feeling sluggish this morning. Took too big of jumps between weigths I think, I'd probably be better of doing some smaller jumps as the weights get heavier.
Not too good of days happen, just gotta keep pushing on.

God bless

[HunterHenzler]

Video of some of last weeks lifts:

http://www.youtube.com/watch?v=v1-95EuPPKA



Monday, September 26th, 2011


Back Squat
4x20
4x70
4x110
2x130
2x140
2x1x160- just singled this twice, somewhat tough both times, but it'sd also about 96% of my PR



Power Snatch
warm-up x40
1x60
1x70
1x80- kinda tough, felt good though


Power C&J
1x60
1x80
1x90- absolutely smoked this, felt perfect on the clean
1x100- tougher on the clean, still good though!


Front squat
4x60
4x80
2x100- felt easier than normal
2x110
1x120- still feeling pretty easy
1x130- though I might be able to hit a PR @150 today
0x140- not today though, tipped forward and lost this I think


Bench
10x50
8x60
3x5x75- not too bad. Likely won't bench next week because of my meet on the 8th. pick it back up afterwards. Just trying to get my upper body overall stronger




Time: right about 50-55 minutes. Ididn't get the exact time I started lifting, but it was just shy of an hour.

Felt really good about lifting, restign on Sunday was much needed, now it's time to traing HARD this week in prep for the meet, I'm plannign on getting 9 sessions in (schedule allowing, 2 night classes this week). Had 8 sessions last week, and 7 the werek before that, so my volume is gradually increasing


Thanks for reading,
God bless y'all!

[Hour of Judgement]

Is that style of dumping a missed back squat forward over your head safe? I don't know what the alternative would be without a cage and pins, but it looks like a high risk of damaging the neck.

[HunterHenzler]

Is that style of dumping a missed back squat forward over your head safe? I don't know what the alternative would be without a cage and pins, but it looks like a high risk of damaging the neck.

It's not intentional to dump forward, generally if I do that my weight is already tipping far forward and I can't jump forward out of the way & dump the bar behind me. So my only other option is to duck under and jump back. I've never felt like I was at much of a risk that way. Thank you for the concern though!



Just got in half session this morning, will get the other half in this afternoon- I had planned on lifting again anyways.

Tuesday, September 27th, 2011


Front Squat
4x60
4x80
2x100
2x110
1x120
1x125- felt pretty good


Snatch
warm-up x40, x50
1x60
1x70
1x80
2x1x85
3x1x90- all three felt pretty good
2x0x95- Missed the first one just slightly behind, then 2nd one forward. about this time the highschool athletic period weas about to begin so I had to leave (They're kind enough to let me use the weright troom still, so I'm going to stay out of their way)


Was 35mins long


Not too bad at all, snatches with 90 felt really good. I was just a little off this morning, and that's why 95 was missed- Ifelt good, but something was off technically just enough.
C&J and Back Sq this afternoon. If I have time I might go in a third time this evening and do some lighter lifts, but that's depending on how my body is feeling likely

[HunterHenzler]

Not a bad second half of a session at all!

Session #2


Hyperextensions- on GHR
10x- just to get blood flowing


C&J
warm-up x20, x60
1x80
1x95
2x1x100
2x1x105
2x1x110- great! took some cajon es to force myself under, but Ijerked both weight
2x.5x115- cleans were slightly tough and it didn't leave me anything for the jerks


Back Squat
4x60
4x90
2x110
2x130
1x140
1x150- easy, saving it so if I go back and get another full session in this evening


Took 38 mins.

God bless!

[HunterHenzler]

Didn't get to lift again yesterday evening.


Wednesday, September 28th, 2011

Back Squat- left knee stiff and feelign a little pain, like it's bruised or something
4x20
4x70
4x110
2x130
2x140
1x150- stopped there, feeling "off"


Power Snatch
warm-up x20, x40
1x60
1x70
1x80- tough today


Power C&J
1x60
1x80
1x90
1x95
1x100- these last two singles with 95 & 100 were pretty tough


Front Squat
4x60
4x80
2x100
2x110
1x120
1x125


Overhead Press
5x40
5x45
2x5x50
6x55- good! this was a PR I believe



Not great on the squats and powers, Ohp was good. Was feeling sluggish, stiff, and just little aches and pains in various places. Might be able to get in later today and get a light full lifts session in tonight,but I'm not sure if I have to do anything later.

Thanks for reading,
God bless

[HunterHenzler]

Thursday, September 29th, 2011
~9-10:25am... 1 hr 25 mins (give or take)



Front Squat
4x60
4x80
2x100
2x110
1x120


Snatch
warm-up x40
1x60
1x70
1x80
2x1x85
1x60- power snatch
1x85- felt great
2x1x90
1x60- power snatch
1x90
0x95- "flinched" a little after I caught it and started to stand up. idk how to explain it, but my arms bent and I tipped forward, but was solid going under
1x95
1x97- KILLED IT. This was the most I've ever snatched. finally broke that PR, next up is 100
0x100- clarked it, if even that, energy was down after the PR
0x90- technical error, lost focus and took the lighter weight for granted. Going to stop doing that. I might've also rushed in between attempts



C&J- rested maybe 5 mins, just enough to calm down a little and catch breath good
warm-up x60
1x75
1x85
1x95
2x1x105
0x110- tipped forward in the catch of the clean
.5x110- clean was tough and I didn't feel good in the rack, missed the jerk
1x110- killed it. stopped with that


Back Squat
4x70
4x100
2x120
2x140
1x150
1x160- felt pretty good



GREAT SESSION.
Fosuc and intensity were great. Dropped down to do power snatched in between the 3rd single at each wieght. In the scenario that I have a long time between attempts at a meet- and I don't want to go into a lift "cold" after being done warming up.
Snatch PR @ 97 was great, when I finally got a little focus and intensity into the last c&j it was great too. Trainign sessions like todays are what push you through plateau's.
Gonna do it big in 9 days.
I'll leave y'all with this:
“Champions aren't made in gyms. Champions are made from something they have deep inside them-a desire, a dream, a vision. They have to have the skill, and the will. But the will must be stronger than the skill.”
― Muhammad Ali


God bless.

[HunterHenzler]

Went in to lift this morning.


Friday, September 30th, 2011

7:40-8:30m... 50 mins


Back Squat
4x20
4x70
4x90
2x110
2x130
1x140- this felt tough
1x150- tough as well


Front Squat
4x60
4x80
2x100
2x120- really not too bad
1x125


Push Press
5x55
5x60
5x65
5x70
5x75- felt pretty good! Almost a bw push press for 5 from the front.. I've done above BW for 5+ BtN before though



Not a bad session, neck got a little tweaked on the set of push press w/ 70kg. It happens every once in a while- just moved my neck the wrong or something while pressing. It wasn't bad at all.

Off to my only class of the day, then planning on gettign back in this afternoon to do some Powers.

God bless y'all!

[HunterHenzler]

didn 't get to go do any powers yesterday.

Saturday, October 1st, 2011

~10:05-11:30.... 1 hour 25 minutes

Front Squat
4x60
4x90
2x110
2x120- not too bad really
1x130- fairly tough
1x140- this took a little bit of a grind. Tough rep, but a good rep.


Snatch
warm-up x40
1x60
1x70
1x80
0x85- took it for granted, didn't finish pull
1x85
1x90
0x95
1x95
0x100
2x0x90- ruched into both of these, it was really mroe liek an attempt at a double then two singles. and I didn't it pretty quickly after attempting 100. Not wise


C&J
warm-up x60
1x80
1x95
1x105- rushed the jerk a little, but still got it
2x.5x100- first one weight was WAY back, had to step back upon standing up to keep from falling. didn't have gas for either jerk.


Back Squat
4x70
4x110
2x130
2x140
3x150- real good triple! Diod one, decided to do a double, then I went ahead and did a third rep. tried the 4th and just didn't quite have enough in me for it.


Hyperextensions
10x
10x (+5kg)




Good session, consistency wasn't GREAT, but numbers were good even after statrting off wityh a heavy tough FS. Then ended with a good set of Back squats! Can't complain. Will taper down this meek accoriding to how I'm told to. Big things coming Saturday ;-)


God bless y'all!

[Callador]

Nice work! Grats on those PR's too, keep it up.

[HunterHenzler]

Nice work! Grats on those PR's too, keep it up.

Thanks!! you got it ;-)




Meet on saturday. "Taper week" this week. Less volume, intensity is still pretty high up through wednesday


Monday, October 3rd, 2011


Snatch
warm-up x20, x40
1x50
1x60
1x70
1x80
1x85
1x90
1x93- this will likely be my opener saturday. plan on snatching 100 on 3rd attempt. will hit a PR on my 2nd attempt (98 likely)



C&J
warm-up x20, x60
1x75
1x85
1x95
1x102
1x108- felt good
1x113- heaviest c&j I've hit since about march or april! Good to be back heavy again... this was right about the heaviest I was gonna hit today, jerk was good
.5x116- heaviest clean in a while, somewhat tough, but I cleaned it easier than I did 115 a week or two ago. Jerk wasn't there


Back Squat
4x70
4x110
2x130
2x145
2x155- PR double! Felt good. Thought about 160, but left it at a fairly good PR double with that



That was it for today. Felt very good, probably could've have been a little more intense, but the focus was there for sure. I'm feeling very spot on technically lately- that's what I'm crediting the decent 116 clean to today.

Gonan hit a 98 Snatch tomorrow and go to ~108 on c&j.

Plan for saturday is to go
sn: 93-4/98/100-100+
c&j: 108/114/118-120.

God bless y'all!

[HunterHenzler]

Tuesday, October 4th, 2011


Snatch
warm-up x20, x40
1x50
1x60
1x70
1x80
0x88- didn't finish pull, stupid
1x88- normally do 85 then 90, thinking bout jumping to 88 as my last warm-up on saturday
1x93- pretty tough
0x98- PR attempt, just a little too heavy. I'll get it on Saturday for sure


C&J- somewhere from a 10-15min break in between snatch and c&j
warm-up x20, x60
1x75
1x85
1x95
1x102- felt good
.5x108- split too wide in jerk, just a little too much, Knew I was good for it, so stopped there and didn't wear myself out. Will hit it again tomorrow


Front Squat
4x60
4x80
2x105
2x120- felt pretty good



Good little session. Was about an hour 15mins long. Got to "talkin shop" during the lifting, so it ran longer than normal, but that's alright, very rarely do I have anyone to talk with during training. and it actually made me take soem rest between reps, which I normally rush through.

Going to openers tomorrow (evening I think), so it'll be 93/108 (planning on it) and I'm going to destroy them to boost up confidence for saturday. then it's lighter thurs & friday

Thanks for reading, God bless

[HunterHenzler]

Last heavy full lifts session before Saturday. Made it count


Wednesday, October 5th, 2011

from 7:40-8:25 Pm... so under an hour haha

Snatch
warm-up x20, x40
1x50
1x60
1x70
1x80
1x88
1x93- felt real good. Probably best feeling rep technically of them all


C&J
warm-up x20, x60
1x75
1x85
1x95- left this a little in frotn and had to save the clean... still ligth enough that I could do that
1x102- felt good
1x108- very good!! Felt easier than 102


Back Squat
4x70
4x90
2x110
2x120- nice & easy. will be 3rd attemtp c&j on saturday when all goes well




This was eactly the kind of session I needed- working up to openers and smoked 'em. Will be even better on saturday after a light day on friday, and the powers tomorrow (thursday)

Looking forward to doing what I'm physically able to.

God bless!

[HunterHenzler]

Powers today... not terribly heavy, felt solid

Thursday, October 6th, 2011

from ~1:15-1:45... right at 30 mins long

Power Snatch
warm-up x20
2x40
1x60
1x70
1x75
1x80- good


Power C&J
1x60
1x80
1x90
1x100- a little forward on the jerk but I still got it


Back Squat
4x70
2x90
1x100- cake (as it should be). this will be 3rd attempt snatch



Good little power session. real speedy, went to weights I wanted to hit, stopped there. Will rest up big the rest of the day, go to 60/70 tomorrow morning (mainly just a warm-up and getting everything moving around), and then we head off toward the DFW area about noon tomorrow.

Thanks for reading, God bless!

[Tamara Reynolds]

Looking good! You are going to be awesome tomorrow.

[Tamara Reynolds]

Kick some ass today!

[HunterHenzler]

Had a really good day lifting & competing.
Weighed in a 77.0!!! so I couldn't have been any closer... will make sure it's not so close next time- I didn't get to have anything, including my coffee- which I'm thinking caused me to have a headache.


Rip was there with his team and managed me- did a great job of it, and I really couldn't have been luckier than to have them there.. Otherwise I would have just been on my own- So a BIG Thanks to Coach Rippetoe!


Opened at 93 on snatch and missed it in front two times. 2nd attempt I hadf bent arms I think. 3rd time I just got focused and did my thing and smoked like 93 should look. Head was pounding to the point of almosgt tearing up taking my warm-up attempts.

By C&J I had taken 2 grams of tylenol :eek:, and my head was a LOT better.

Opened at 108 and didn't quite finish the pull on the clean- but I still got the lift.
Took 113 on my second for a competition PR- smoked the clean and the jerk was great.
Had to follow myself- so I took 115, and dropped my elbows when I racked the clean. I definately had the strength for it- and I think the 115 c&j would've been there, but I'll blow it out of the water next meet.


So over all I was 3/6 (gotta be more consistent) with a 93 snatch, competition PR 113 c&j, and a 206 total (PR total is 207).

Next meet will likely be Jr. Nationals in Chicago in late January. Will need to make HUGE progress by then. Looking forward to it.

God bless y'all!

[Tamara Reynolds]

Very nice work, Hunter! Congrats!

[HunterHenzler]

Thanks Tam!


Back to work this morning!

Monday, October 10th, 2011
8-8:30 Am... 30 minutes



Pull-ups- right shoulder has been bothering me past few weeks (since I started throwing in pressing movements.) maionly like my right shoulder will slightly move in and out- not a whole lot, but enough to cause discomfort if I'm liftign arm straight in front.. Doesn't give ANY trouble during liftign though! Weird

2x5x -palms away, about as wide as my clean grip is


Back Squat
4x70- knees & hips stiff... duidn't warm-up enough
4x110
2x130
2x140
1x150- fairly tough. Stopped there


Sots Press
8x20
8x25
8x30- getting a little "bounce" on last few to help it out a little bit. Not sure if I'm doing these "correctly" or not


Front Squat
4x60
2x80
2x110
2x120- and was done


Not a long workout at all. Have 2 tests today- plan on going back tonight and doing the power versions & squat. Need to just GET STRONGER

Thanks for reading! God bless

[HunterHenzler]

Second session of the day-


Back Squat
4x70
4x110
2x130
2x145- fairly tough
1x155- this went up pretty easy, figured "what the heck"
0x170- nto even close- took a shot at it though


Power Snatch- strapped because of all the doubles, might as well save hands as much as possible
2x40
2x60
2x70
2x75
2x80- feeling REALLY good
2x85- 85 was PR for a single, then I hit it twice, 2nd rep felt iffy, but I'll count it as power! Good.


Power C&J
1x60
2x80- had meant to doubles, forgot on 60
1+2x90- 1 p.cl, 2 jerks
1+2x95
0x100- misracked
.5x100- racked it ugly, just dropped it, somethin got off with 100, not sure what exactly


Front Squat
4x70
4x90
4x110- tough, but good! stopped there




Good session!! Will do full lifts 2x tomorrow (planned on it at least). Likely lighter in the morning, maybe off some mats to make it slightly from a deficit.. But I'm going to start mixing it up in the mornings on tu/th with some variations or something. then go heavy in the afternoons on tu/th and saturday morning.


Thanks for reading, God bless!

[HunterHenzler]

Morning session full lifts day

Tuesday, October 11th, 2011

8:15-9:10 Am.. 55 mins, was a lot faster than I thought!

Front Squat
4x80
2x100
2x115
1x125
1x135- good! Tough lift, but good


Snatch- from ~1" deficit... grabberd three mats and stood on those whilst snatching
warm-up x20
1x40
1x60
1x70
1x80
1x85
1x90- nice! Felt good, but was right at what I felt as limit for the deficit lifts
0x95- attempted this from floor and just relaxed in bottom of the catch, looked at video, and it looks like I made it until I just relax underneath.


C&J
warm-up x20, x60
1x80
1x90
1x100- felt kinda tough. clean wasn;t too great, stopped there


Back Squat
4x90
2x120
2x140
0x160- probably too big of a jump



Very quick little session. Might start taking 5-10 min break in between lifts on these morning sessions, assuming I get in around ~8am and have enough time to take my sweet time.

Go back this afternoon/evening, depends on if anythign pops up.
God bless y'all!

[HunterHenzler]

INTENSE, heavy session. will probably take a nap this afternoon, get big sleep tomorrow, and maybe just train 1x tomorrow... not sure yet


Session #2

Snatch
warm-up x20, x40
1x60
1x70
1x80
1x85
1x90
1x95
2x0x100- just a little bit in front, PR attempts
0x85- missed in front
1x85
2x0x90- missed both in front... seems like when I miss a heavy a heavy weight then drop back, I miss most reps in fron t afterwartds. might just be the fatigue


Snatch Pulls
2x90
2x100

*~5 min break*

C&J
warm-up x20, x60
1x75
1x85
1x95
1x105- felt pretty good stilL!
2x.5x110- cleaned both, but couldn't quite lock out arms on jerks... CLOSE
0x115- was just going to clean it, but it wasn;t there today


Clean Pulls-0 no straps, just hooked
3x115
3x120
3x125



Clean DL's
2x140
1x160
2x0x180- wow... seriously... I've deadlifted near mid 4's before (without a suit...suit PR is 500 even) and couldn't break this off of the ground... Course my 500 was sumo style, and this was clean grip and stance.
But still- I need to get stronger :o.
Will probably throw in some heavy pulls and heavy dl's every other week or so...


Back Squat
4x70
4x110
2x135- felt super heavy.. not surprising
1x150- not too bad
0x160- not there today



TONS of work done today.... Might take it easier tomorrow, then again, I might go squat multipel times tomorrow, we'll see how I'm feeling tomorrow. Weights have been feeling heavy on squat since the meet, need to get back to a consistent daily max of 155-160+. A 170 squat is just around the corner.
100 snatch is CLOSE, and a 115 c&j just comes down to me having the guts to get the bar locked out over head.

Serious progress coming.

Thank you for rerading, God bless y'all!

[HunterHenzler]

Morning session

Wednesday, Octover 12th, 2011

7:50-8:31AM... 51 mins, got in a little later than I expected/planned
BW at 169# this morning


Chin-ups- mediumish grip, about shoulder width or so
3x4x BW


Back Squat
4x60
4x80
2x100
2x120
2x140- elt good still
1x150- a little tough, go heavy later today


OHP
5x40
5x45- feeling good, decided I might as well go for heavy singles this week in OHP and Push press.
3x50
3x55
1x60- tough, but got it. I think I had done 135# at some point a few years ago, but may be mistake, but I don't think this is a PR
10x50- this is a 10 rep PR.. only got 8 a month or two back, so I know strength is improving there


Front Squat
4x60
4x80
2x100
2x115- 2nd rep was tough
1x130- a little tough, but good


Good session! felt GREAT, surprising after everything yesterday. Need to hurry and get ready for class...
God bless y'all!!

[HunterHenzler]

Didn't get to lift again yesterday evening, that was fine though. didn't get to lift this morning or afternoon, not so great. Lifted at 6:30-7:~25..

Thursday, October 13th, 2011


Snatch
warm-up x20, x40
1x60
2x1x70
1x80
1x85
2x0x85- the first one I missed I held on to it losing forward and crashed on my kness... we'll see how they look tomorrow...


Snatch Pull + Snatch
1+1x60
1+1x70
1+1x80- felt good


Snatch
1x80- felt good
0x85- missed again... annoyed, just stopped there


C&J
warm-up x60
2x1x80 first one sucked on the jerk, so I did it again
1x90- sucked. stopped there


Back Squat
4x60
4x90
2x110
2x130
1x145


Overall- just a bad workout, had been anxious all day to get it, was helping Ma lift (leg press, trying to get her strong/flexible enough to squat) and I think it kind of distracted me.
Not making excuses though. Might have to work tomorrw (I substitute teach), but if nto I plan on lifting in the morning & afternoon. Go heavy with lots of back-off sets in the full lifts on saturday.
Bad day is okay, just gotta pick it up the rest of the week.

God bless y'all!

[HunterHenzler]

Did some "non-oly" movements this morning, Bw right at 77kg after waking

lifted from 8:45-9:40... So 55 mins long (started resting more as it went on)


Friday, October 14th, 2011


Neutral grip Pull-ups- been gettign kind of an ?intercostal? (maybe) pain/pulling kind of feel when I do the first couple of reps, and especially if I retract/pull down the shoulder blades.... so I stopped worrying about that
2x5x(BW)


Back Squat
4x60
4x90
2x110
2x130
1x145-cake
1x155-still easy
1x165- this wsas tough... but I HAD to go for a PR
0x170- got amped up big time... but not there this morning. Will try again tonight depending on how the build up sets go


Push Press- from the front. decided I wanted to hit a heavy single and see what I could do
3x20
3x50
2x60
2x70
1x80- easy
1x90- this was easier than I expected... should've went to 95
0x100- instead I jumped to 100 and missed it bad... But now I have a pretty good idea of what I can push press. might go for a heavy single every month or so, maybe every 2, as a guage of where my strength is progressing


Front Squat
4x60
4x90-so easy. was just gonan do 2, but I couldn't stop it was so light
2x110- still very easy
1x130- not too terribly tough
0x140- just too much this morning


Great session really! Matched my PR on squat. Felt the COMPLETE opposite of last night, will go lift again sometime after lunch, probably around 1:30 or so, and hit the powers and squat then.
Heavy on saturday morning with LOTS of heavy singles and volume, then rest big saturday afternoon/evening and all day sunday.


Thank you for reading!
God bless y'all!

[HunterHenzler]

Second session from 1:40-2:30 pm

got my rehband knee sleeves in (old, blue style) as Iwas leaving to go lift, so took them with and wore them

Back Squat
8x20
4x70
2x110
2x130
3x140- for some reson did an extra, felt good though
5x150- itf it's not a 5rep PR, it's definately a tie for it. I thnik my stance might have been slightly wider than normal, but you all can judge when I post the video
3x150- did a triple with it after. felt great as well! Feet were a little more narrom this time


Power Snatch
2x40
2x60
2x70- left ring finger callous was feelign very weary- so I thought I'd be cautious. Save something for the full lifts tomorrow also


Power C&J
2x60
2x80
2x90- first was a low power, but I still fought it up, corrected on the second rep.. Every jerk felt snappy and good.


Front Squat
2x60
2x90
1x110
3x1x130- GREAT!
3x110- fast! This is right about what I c&j on a fairlty regular basis now. Just trying to improve the feel of it.



Was going to do some hypers, but figured I'll save it for tomorrow. The three singles @ 130 f.sq. felt VERY good, just wanted to get a little more volume at a high percentage this session. the 5 at 150 back sq wasn;t planned, but after I did the double I knew it was feeling good, andf I just kept on going....

Going to snatch 100 and c&j 115 tomorrow. Will probably try and PR my clean as well- looking for 125, I think my PR is ~265# (depending on the accuracy of the bumpers I used at the time...)
Then maybe some pulls and hypers afterwards since I'll have the rest of saturday and all Sunday to rest up.


Thanks for reading, God bless!

[HunterHenzler]

Tired today, looking forward to resting up and getting back to hit refreshed on monday. Didn't go to sleep til ~ midnight last night, but did get to sleep til 9, which was ~an hour more than I normally sleep


Saturday, October 15th, 2011


Snatch
warm-up x20, x40
1x60
1x70
1x80
1x85
0x90
1x90
2x0x95-clarked both of 'em
1x60


C&J
warm-up x60
1x80
1x90
1x100
0x105- missed the clean. stopped, was feeling bad, so started over on snatches


Snatch
1x60
1x70
1x80
3x1x85
2x1x90- both felt good
2x0x95- cfirst I didn't finish pull enough, 2nd was just a clark


C&J
1x60
1x80
1x90
3x1x100- first two vwere tough clean, 3rd was perfect
2x.5x110- just tired, not quite enough on fiorst jerk, second one I hardly could even dip to attempt it


Back Squat
4x60
2x110
2x140
1x150- had planned on doing ~3-5 singles with 150+... after this one, I decided it was good enough


Hypers
15x
10x (+5kg)


Seated DB Cleans
15x10#'s



Pretty good workout, lots of attempts taken. disappointed in the overall numbers, but the intensity was pretty good despite that. Very tired now, going to shower and rest if I can. monday I'll likely do some pull-ups and squat in the morning, then do powers in the afternoon if I can. Body is starting to tell me I need a "deload" week I think, but I'll let next week guage that completely.


God bless y'all!

[HunterHenzler]

Quick morning workout- from ~7:43-8:26 (give or take a minute or two.. .so somewhere from 40-45 mins

Monday, October 17th, 2011


Pull-ups- overhand, hands right inside from where the bar angles (for the sake of me remembering)
3x
3x (+2kg)
3x (+4kg)


Rack Jerk- from a squat rack- had to step and back it out
3x20
2x60
2x80
1x100
2x0x110


Front Squat
4x60
2x80
2x100
1x120
1x130- very smooth, decided to go for 140 instead of 135
2x2x125- second set felt better, bar started cutting off air on first set.


Good session.
Will go back this evening and hit the powers & back squat.

Starting with last week I'm tracking my misses & makes and how many times I hit the two heaviest numbers of the week in my paper journal. It'll help me better see statistical improvement and that I'm progressing. Maybe overthinking it, but we'll see how it works out

God bless y'all!

[HunterHenzler]

Session #2

~40 mins, from 7:05-7:45

Power Snatch
warm-up x40
2x50
1x60
1x70
1x80- easy


Power C&J
2x60
1x80
1x90- toughest one, just wasn't quite right for whatever reason
1x95


Back Squat
4x70
2x110
2x130
1x145
0x155- leaned too far forward, knew I had it
1x155- good
2x2x140- doubles with 15kg less than best lift


Not a bad session! feeling good. Will do hang snatches and a hang cl+f. sq + jerk complex tomorrow morning. Then full lifts and back squats tomorrow afternoon

That's it
God bless!

[HunterHenzler]

Quick "tuner" kinda workout this morning. Positional work pretty much, going up to what I hit in the powers yesterday


Tuesday, October 17trh, 2011

from ~8:35-9:05... 30 minutes


Hang Snatch- lower to knee every rep
warm-up x20- just to get body moving etc.
3x50
3x60
3x70
2x75
2x80- felt good! 100 snatch is coming soon. Progress needs to be coming along definately to have a good shot to do anything at Jr's


Hang Clean + Front Squat + Jerk (so 1+1+1 is "1 rep")
2 reps x60- lower to ground in between reps to get grip right and re-hook
2x80- lower to ground, same reason
1x90
1x95- felt good... trying NOT to jump forward


So I hit 80/95 this morning, want to add 15kg to each of those when I come back and do the full lifts this afternoon. Good little session!

God bless!

[HunterHenzler]

Session #2

from 2:30-3:40... 1 hour 10 mins

Snatch
warm-up x20, x40
1x60
1x70
1x80
1x85
0x90- left it in front, plenty of power
1x90- easy
0x95- in front again
1x95- just told myself to lift the weight, no bs, just lift it
2x0x100- first Ijust caught with bent arms, second was to the hip pocjkets and done


C&J
warm-up x60
1x80
1x90
1x100
1x105- ugly jerk, but I didn't lose it
.5x110- nothing for the jerk
2x80- dropped down for doubles
2x90
2x95- great! Was winded after this, but great double!


Back Squat
4x70
2x110
1x130
3x140- was going to do three triples, stopped at one set, this was plenty today


GHR- pin set in the 4th hole
2x8x- nto too tough at all... Slow negative on last rep of each set and held for a few seconds to really get some tension


Good session! Snatches felt pretty good, dropping hips down some on set-up. My lifts feel good either way I set up.. My biggest thing is just to keep a tight arch in my back and push my knees back (regardless of how I set up, this always is what I feel like I miss lifts because of.

Chins and some Push press (I think) tomorrow morning, then powers tomorrow evening.

God bless!

[HunterHenzler]

Wednesday, October 19th, 2011

Very quick session this morning!
From 7:25-8:00, so 35 minutes


Chin-ups- widened hands so that they're just outside of the little "bars" that connect the pullup bar to the top of the squat rack (that's so I'll rememeber hand placement)
3x
3x (+2kg)
3x (+4kg)


OHP
5x40- left shoulder was hurting (it does on occoasion, mostly when I'm not wamred up good), continued to hurt through end of front squats
2x5x50
5x55- did this one set and it was fairly tough
2x5x50- dropped back down, one set was heavier, but I'll call this "5x5x50", and add ~3 kilos a week, and try and linearly progress as best as possible doing that. then drop to either 3x3 or 5x3 once it stagnates. Upper body strength is one of my bigger liabilities


Front Squat
4x60
2x80
2x100
1x120
1x130- pretty tough, was good for 135 at elast, but had to leave


Very good, quick little session. Back of left shoulder was bothering me (posterior delt/rotator cuff bullcrap), so I'll either add in a "shoulder shocker" complex or db cleans for (~2 sets) at the end of tonight's workout. Tends to keep my shoulders feeling healthy.

Not much else to say- tonight is powers, then back squat. If my legs are feeling good, then I'll try for a PR, otherwise I think I'm supposed to do 2-4 singles at a pretty heavy weight (~155-160)

I feel like I'm pretty strong in the legs, but my technical efficiency and consistency tends to hold me back some. Once I consistently jerk well, I'll be hitting 120 I believe. But some days I smoke a 113 jerk, other day I can't jerk 100 (or even 95 without pain). That's why I added in rack jerks on monday, and I'm hoping that push presses on friday will help with my leg drive some. Might wind up adding in "jerk drives" or something else on saturdays if I think they will be of a benefit to me.


Thanks for reading- yes, I'm long-winded- but it's a lot easier for me to type all this up then write it down in my journal and try and decipher my hadwritign in a few months time if I look back ;).

God bless y'all!

[HunterHenzler]

Didn't go back and do powers tyesterday evening.

Woke up middle of the night throwing up, feel like I've been trampled on right about now. Hoping to feel better tomorrow, but not plannign on being able to lift til saturday.

Can't remember the last time I've thrown up- been 5+ years at least believe it or not- and thre up 2x in ~20 minutes last night.

Whole body is sore, and I still have a class tonight. I would appreciate prayers for recovery, if you wouldn't mind!


God bless y'all!

[HunterHenzler]

Had to get in and do SOMETHING today

Friday, October 21st, 2011

Pull-ups
2x5x


Snatch
warm-up x20, x40
3x50
2x60
1x70- missed behind first attempt, tried again and got it
1x70- was gonna do a double but had to chase the second one forward and missed it. somehow cut open the outside of my left ringer finger on this. some bleeding, oh well


C&J
2x1x60
1x80


That's it! Was basically on the couch all day yesterday. Everything felt really off today- just from being so worn down

Will go back and lift tomorrow morning. Planning to go heavy, but I'll let my body dictate how "heavy" that is.

God bless y'all!

[HunterHenzler]

Nothing stellar today, but about as good as I could have expected coming off how drained the sick bug left me from thursday


Saturday, October 22nd, 2011


Snatch
warm-up x20, x40
2x60
0x70
1x70
2x1x80
2x1x85
1x90
3x0x90


C&J
warm-up x60
1x80
1x90
1x100
0x105- jumped forward and misracked the clean
.5x105- nothing for the jerk


Snatch
2x60
1x70
1x80
1x85
1x90- smoked it
1x95- to the hip... nothing in me


C&J
1x75
1x90
.5x105- nothing for the jerk


Back Squat
4x60
4x110
2x130
2x140
1x150- good there




Not a great day... But can't expect much 2 days after being sick. 2-3 heavy days this week. Will likely do light classic lifts on the off days (and mornings), and accessorty work (rack jerks, hypers, puch presses, presses, possible RDL's) on the non heavy days.. or maybe at the end of the workout o na heavy session. We'll see. Gonna try and lower the total load probably. Body was feeling like hell this past week
Also- going back to a little higher hips on set-up. Feel a lot more consistent for the time being, and I use my hips a lot more effectively.


God bless y'all

[HunterHenzler]

Didn't get to lift in either of my planned sessions yesterday-car wouldn't start in the morning, tthen I had a night class yesterday that I didn't get out of until after 8. Just rested


Tuesday, October 25th, 2011
from 8:35-9:15am... 40 mins


Hypers- will do these at the beginning of m/w/f sessions only now. Just put a little too much blood in my back, and it made snatching feel different
2x15x


Snatch
warm-up x20, x40
2x50
1x60


C&J
warm-up x50
1x65
1x75
1x85


Front Squat- "popping" at the end of every rep, liek I would at the end of a clean to set hand for jerk
3x60
3x90
2x110
1x120


DB Cleans- these are more "shrug and rotate"... but DB Clean sounds better haha
10x10's
10x15's


That was it, good little session. Just getting the lifts "primed" for this afternoons heavy session. Going to focus on consistent, quality lifts up to a maximal weight for today, then drop down for some doubles.
Felt pretty good despite inconsistency over the past ~week.
Abotu 12 weeks til Junior Nationals.... Let's go :cool:


God bless y'all!

[HunterHenzler]

Afternoon session
from 2:40-3:40... so 1 hour of training


Snatch
warm-up x40
1x60
1x70
1x80
1x85
1x90
1x95- still hadn't missed a weight
2x0x98- loosened up a little on both at the bottom, JUST RIGHT THERE. THis will be a PR when I get it next time, may just go straight to 100
2x70
2x75
2x80- good set.


C&J
warm-up x60
1x80
1x90
1x100
.5x105- something was weird when I cleaned it, was losing air for the jerk, couldn't lock out arms
1x105- good
.5x105- good clean, couldn't lock out arms on jerk


Back Squat
4x60
3x110
2x130
1x155- tough. Stopped there


GHR- pin set in 4th hole
5x
5x (+2kg)
had NO CLUE how heavy to weight this. Will likely do 2x10 with ~5kg next week


Good session, hit 95/105 for a training total of 200. C&J was alright. Need to consistently hit 110. Was pleased with not missing on snatch til 98- feeling a little off on technique, but was doing well.
That's about it

God bless

[HunterHenzler]

Got in, got it done quick this morning


Wednesday, October 26th, 2011
from 7:46-8:08... 22 minutes


Chin-ups- hands just outside of bars
3x (+1kg)
3x (+3kg)
3x (+5kg)- this is a PR simply because I don't think I've ever done weighted chins... not considering anything a PR til I'm doing with an additional 10-15 kg. +14kg would be a total of 200lbs counting my body and the weight. That'll be a nice step


OHP
5x40
3x45
1x50
3x5x52- 2nd set was hardest. 3rd set I stopped at 5, might've been good for 8 or so, but savign shoulders for c&j tonight and tomorrow


Hypers
15x (+2.5kg)
15x (+5kg)



Very quick session, not tough at all. Just gettign in to get the metabolism going anf do some accessory work.

Had a BCAA drink (Dymatize Recoup) before, then breakfast afterwards.
Trying to lean down some- need to maximize my body mass as much as possible while I'm still in the 77's. An eventual move to the 85's will probably happen somewhere down the road, just not planning anytime soon.


Thanks for reading & God bless!

[HunterHenzler]

Session #2
from 7:52-8:25pm... 33 minutes


Power Snatch
3x40
3x50
2x60
2x65


Power C&J
2x60
2x70
1x80
1x85


Front Squat
4x60
3x80
2x100
2x120
1x130
1x140- good rep! Feel like I haven't went heavy in a long time, even though it hasn't been that long really
3x110

[HunterHenzler]

Thursday, October 27th, 2011
from 8:35-9:03.. 28 minutes, pretty quick little sessioN!


Snatch
warm-up x20, x40
2x50
2x60
2x70


C&J
warm-up x60
1x70
1x80
1x90
1x95


Front Squat
3x50
2x90
2x110
1x125- pretty easy


That was it, got in, did stuff to get body moving, got out.

Go back in this afternoon and sn, c&j and b. sq maximally. Then do some RDL's at the tail end of everything.


God bless y'all

[HunterHenzler]

Session #2
from 2:25-3.39pm... 1hr, 14 minutes


Snatch
warm-up x40
1x60
1x70
1x80
0x85
1x85
0x85
1x85
1x90
2x0x90- left both in front



C&J
warm-up x60
1x80
1x90
1x100
1x110- pumped about this, great focus to get under the jerk
2x0x115- couldn't clean it either time, just little flaws that will be fixed on saturday
1x95
1x100
1x105
0x110
.5x110- this was by far the best, smoothest, easiest clean of the day, didn't quite get under jerk


Back Squat
4x70
4x110
3x140
2x140
1x140


RDL- nto really sure if I do these "correct".. I basically clean pull it up to my hip, then lower to about the spot that my knee sleeves hit. Keeping tight, arched back and pushing butt back. Sound right?
5x50
5x70
5x90
5x110


DB Reverse Wrist Curl
2x15x10's


Pretty good session. 90/110 for a 200 training total. Snatches were just a little off today, but c&j's were good. Felt very strong in snatches and c&j's, but not so much in squats. I've developed a pretty nice bruise on the pubic bone and am toying around with stuff to keep from making it so bad
Resting the rest of today.

Plan for tomorrow is quick accesorry stuff before I head to my class, then I'll go back and do some powers tomorrow afternoon I believe

Thanks for reading, God bless y'all

[HunterHenzler]

Friday, October 28th, 2011

Morning BW = 168.5#

[I]from 7:43-8:07 AM... 24 minutes

Push Press
5x50- hadn't warmed up well enough. bones popping, shoulder creaking.. .I'm only 19 hahaha
4x60
3x70
2x75
3x80- think this is a triple PR. Up until about 2 weeks ago I had never even gone to 80 on push press
Will follow a 5/4/3/2/max reps format on push press trying to push up somewhere from 2-5kg a week (probably closer to the 2 kg a week)


Pendlay Rows- haven't done these in a while, can't quite remember if I'm doing these entirely correct
10x50
5x55
5x60


Hypers ss w/ Crunches
10x (+5kg) --> 10x (+5kg)
10x (+10kg) --> 10x (+5kg)


That was it, pretty quick. Felt good once my joints were warmed up. Just getting blood flowing and metabolism going.
About 7 hours of sleep last night- stayed up to watch the Rangers game, disappointed in the ending, but that's why they have game 7.

Will do powers and front squat this afternoon- about medium weight on powers, fairly heavy on F. Sq, then do a heavy walkout w/ 50kg more than I hit in front squat

That's all I've got for now

God bless

[HunterHenzler]

Session #2

from 2:20-2:50... 30 minutes.. Literally spent about 10 mins each exercise


Power Snatch
3x40
3x50
3x60
1x70


Power C&J
2x60
2x70
2x80
1x90- nice and easy


Front Squat- used 2 old school york 20kg bumpers, may or may not be 20kg, they feel lighter to me, I might need to bring the scale up sometime and check them out
5x60
3x100
1x130- not bad at all


Front Squat Support/ "Walk out"- putting on a heavy freaking weight, unrack it like a front squat, take f. sq. stance, hold, rack it... Not complicated at all
2sets x ~3second hold x 180kg

These were very tough... Seated bar too deep in my throat I think, kinda got me light-headed and have a slight headache now...



That was it.
VERY quick, VERY easy. Heavy full lifts tomorrow (likely 2 waves), back squat, then likely clean DL's and jerk supports (to a heavy single, want to see what I can hold up)

God bless

[HunterHenzler]

(Just realized I didn't post saturdays session so here is it as well as todays:)
Saturday, October 29th, 2011


Snatch
bar work
warm-up x40
2x50
2x60
2x70
1x80
1x90
0x95- dropepd back down
1x60- missed 2nd rep in front, missed double
2x60
1x80
1x85
1x90
0x95- just not today


sat for 5 mins
C&J
warm-upx60
1x80
1x90
1x100
3x0x110- left every clean in front. Just stopepd there


Clean DL
3x110
3x120
3x140
3x160- kind of tough, wasn't keeping a great arched back, but was just moving heavy (for me) weight


OH Support- first time in a month or so0- every rep except the first set I was holding for ~3 count
5x70
3x110
3x140
3x160- PR?


That was it. Felt like I needed to rest a little, by saturdays I'm normally pretty fatigued and numbers aren't as good as the tuesday & thursday heavy sessions



Monday, October 31st, 2011

Morning BW = 170.5# (I think, may've been 171)
1 scoop Recoup + 1 cap Kre-Alkalyn + 3 Anavite pills pre w/o
lifted from 7:35-7:55, no mins

Pull-ups
3x (+2kg)
3x (+4kg)
3x (+6kg)


Muscle Sn
5x20
5x40
5x50


Hypers ss w/ --> Crunches
2x (20x --> 20x)


That was it. Good session, nothing stellar, just doing some assistance stuff.

Got a multi again, trying out kre-alkalyn, gonna do 1 cap before each workout for now, and we'll see if I need to up it to two or anything at some point in the future.

Off to class for the rest of the day, God bless!

[HunterHenzler]

Session #2

from 7:55-8:30... 35 minutes
1 kre-alkalyn, 1 scoop recoup, 3 anavite before


Power Snatch
bar work
5x40- 1st rep was a muscle snatch
3x50
3x60
3x65- reps were feelign pretty crisp by now


Power C&J
3x65
3x75
3x85- good, breathing was somewhat heavy from the triples


Front Squat
5x70
3x100
1x120
1x130- tough



Tomorrow is heavy fulls in the afternoon, lighter in the morning- may go heavy in the morning if my body is feelign good, but not planning on it.

God bless

[HunterHenzler]

Tuesday, November 1st, 2011

from 8:40-9:20. 40 minutes
2 kre-alkalyn, 3 anavite pre
1 scoop Recoup peri
1 scoop Myofusion protein shake in almond milk post


Snatch
bar work
warm-up x40
2x40
2x50
2x60
1x60
1x70
0x80- right food caught on the floor and I caught it really weird, didn't have a chance
1x80


C&J
warm-up x60
2x1x80
1x90
0x100- leaned way forward on the clean, stupid
1x100


Front Squat
3x50
3x90
3x1x120- not hard at all. 2nd rep and paused at the bottom for about a second. Not tough still



80/100 for 180 training total in a "light" sesison. Not too bad. Snatches feel so off lately- been slamming the heck outta my pubic bone to the point that I can't snatch without some kinda pain. It's really frustrating bc I'd not ever had that problem before.
Cleans felt pretty good.

Will do pull+lift this afternoon, then back squat to maximum.
I GOTTA start making some progress. Need to get technique back and start liftign some heavy freakin weights. Sick of this "plateau" b.s.

God bless y'all

[HunterHenzler]

Woke up feeling beat down, cut out morning session and relaxed before school. Decided this eveniong I'd go to maximum to make up for it... Boy did it ever.....
Morning BW was somewhere at 170# I believe, maybe 170.5
3 anavite and 2 kre-alkalyn in the morning...
Pre w/o: 3 anavite, 1 kre akalyn, ?2 servings? noxipro.. (I have 2 sample packets, each one says it's 2 servings...
Post- having a scoop of recoup, then will probably have a protein shake before I hit the hay

Okay, to the lifting--
Wednesday, November 2nd, 2011
got there at 7:15, racked weights at 8:55... 1 hr 40 minutes left for 10 mins during snatch though.


Snatch
warm-up x20, x40
2x50- feeling really good already
2x60
1x70
1x80
1x90
0x100-left at this point for 10 minutes, then came back
0x100- was starting to get cold already, shoulda restarted then haha
2x60
0x80
1x80- these two at 80 were back-to-back... lost focus and left infront of the groove on the 1st attempt
1x90
1x95- good rep, felt strong
4x0x98- SO CLOSE on every single one, the last was the closest.. I felt it "fall in", and then it immediately went forward an inch too much, couldn't chase it..


C&J
warm-up x60
1x85
1x100-smoked it.. knew somethign big was coming
0x110- left the weight in front on the catch, tipped forward on standing up
1x110- smoked this so bad... with the weight overdeah I yelled (albeit noone could hear mwe) "115 IS NEXT"
0x1150- smae as first shot at 110: caught it, but tipped forward
1x115- SMOKED THIS.. PR I believe
.5x117
0x117


OHP
5x40
3x50
2x5x54
7x54- went for max reps on last set- 7 was about all I had... will do 3x5 at 56 next week...


Back Squat
3x50
3x100
2x140
1x160- fairly tough.. jumped for PR
0x170


95/115=210 for a PR clean & jerk and PR training total! GREAT SESSION overall. I'm still wired- I wanna go back haha.
We'll see how I feel tomorrow, might go heavy again, but may just go fairly light on the powers. Also need to do some rotator cuff work and probably some abs and weighted chins...

Going to start listening to how my body is feeling, reacting, and adapting more... I did that today- and it paid off....
Big numbers will be put up at Jr's....


God bless y'all

[HunterHenzler]

Morning BW was 169#
Felt very good despite only getting ~7hrs of sleep last night (from being wound up from the noxipro pre-w/o I think.
Body was telling me to go heavy on the full lifts again, so I did it.
2kre-alkalyn, 3 anavite in the morning.
pre w/o: ~1serving noxipro, 1 kre-alkalyn, 3 anavite
peri: 1 scoop recoup
post: 1 scoop myofusion protein in almond milk... will get somethign to eat before I head to my 5pm class



Thursday, November 3rd, 2011
from 2:22-313pm... 51 mins


Snatch
bar work
1+2x40- 1st was power unintententionally, then 2 full snatchs
1x60
1x80
1x90- felt a little tough, but very good
0x95- really was just a snatch DL... didn't even try and explode.. Might have been a brain breakdown, not sure, 90 was good for today though.


C&J
warm-up x60
1x85- felt pretty good
1x100
1x110- very good, mentally strong. Was better than the 100 c&j. Stopepd there, felt good for a few more singles there though


Front Squat
3x60- feels almost negligible
3x110
1x130- felt pretty good, felt good for 140
1x140- tough


DB Cleans
15x10#'s
15x15's



90/110=200
Very good session... 2nd heavy session in 24hrs, and couldn't complain at all, felt very strong, great positions it felt like, and very crisp in the movements as well. Nothing negative to say about today's training, kinda tweaked my neck during frotn squats, but it should be fine by tonight- nothign bad.
Willl go lighter tomorrow- probably the powers to ~70/90.. for singles, not doubles.

God bless!

[Tamara Reynolds]

1x115- SMOKED THIS.. PR I believe

95/115=210 for a PR clean & jerk and PR training total! GREAT SESSION overall.

Very, very nice!

[HunterHenzler]

Very, very nice!
Thanks Tam! 120 coming soon


Neck hurting a little all day still.

2 kre-alkalyn, 3 anavite in the morning

immediately pre-w/o: 1 kre-alkalyn, 3 anavite
peri: 1 scoop Recoup
post (now): 1 scoop elite gourmet protein


Friday, November 4th, 2011
from 2:32-3:27... 55 minutes


Power Snatch
bar work
2x40
2x50
1x60
1x70
1x75- easy



Power C&J
1x60
1x75
1x85
1x95- easy


Chin-ups
3x (+2kg)
3x (+4kg)
3x (+6kg)


Push Press
5x50
4x60
3x70
2x80- pretty good
1x85- missed the 2nd rep


Front Squat
5x60
3x90
1x115
1x120
2x1x130- both felt really good, the "crick" in my neck made me feel a little uncomfortable




Powers: 75/95=170... Not bad at all. Crick in my neck made everything feel uncomfortable basically, just worked through it as well as I could.

Heavy fulls tomorrow, planning multiple heavy singles in the back squat, RDL's and then a "core circuit"- hypers, some abs and some rotator cuff work.
Catch some football tonight and then rest.

God bless

[HunterHenzler]

Didn't get in til 1am, slept til ~8, still felt good lifting though. Crick in neck was gone pretty much, but it came back in full force after a jerk
Morning BW- 169.5

2 kre-alkalyn, 3 anavite with breakfast
pre: ~1 serving noxipro, 1 kre-alkalyn, 3 anavite
peri: 1 scoop Recoup

Lifted from 10:55-~12:35. Hour and a half


Saturday, November 5th, 2011


Snatch
bar work
warm-up x40
2x1x60
1x75
1x85
2x0x95- dropped back down... found some 1.35 plates, so now I'll start using them to make incremental increases... Gotten where I only like making jumps of 5kg, this lets me bridge that in 2.5kg increments =].
1x82.5- tried a second rep and left it in front
1x85
0x87.5
1x87.5
1x90
3x0x92.5


Snatch "Technical" Pulls- explode into and start to pull body "under" the bar. As opposed to just fully extending and pulling the bar as high as possible
3x90
3x95


C&J
warm-up x60
1x85
1x95- easiest clean of my life... 120 was gonna come... but as soon as I jerked it my neck got a crick in it. Limits my range of motion (w/o pain that is). Makes it tough as heck to check my blind spots when driving too -_-...
pulled 105 to my knees and realized I didn't need to push it. I gotta start doing neck work as prehap to keep this dadgum crick from affecting my training


Back Squat- worked up to 10 singles at or above 90% of PR, not too bad, neck was making it hard to squat because I had to change the way I held my head to keep from being in pain
3x70
3x110
2x140
2x1x150
2x1x152.5
2x1x155
2x1x157.5
2x1x160- every single rep was pretty easy until the last single at 160... Everything else felt GOOD


Can't complain too much. My neck is pissing me off, but I can't do anything but try and heal it up and keep upping squat weight and volume if it bothers me.
Nect week I'll go heavy 3-4 times.... Likely m/w/sat, with powers on tues/thurs and a lighter full day o nfriday. Might go heavy m/w/th/sat though, will see how positions are feeling, weight is moving, and body is adapting.
Heavy front squats at the end of every session except wed & sat- will back squat those days for higher volume heavy singles...


Thanks for reading.

God bless!

[HunterHenzler]

morning bw= 169.5#
pre: 1 scoup recoup, 2 kre-alkalyn, 3 anavite
peri: breakfast & a shake w/ 1 scoop myofusion protein powder


Monday, November 7th, 2011
from 7:05-7:45... 40 mins

Power Snatch
bar work
3x40
2x50
2x60
2x70


Power C&J
2x60
2x80
2x90


Pull-ups
3x (+2.5kg)
3x (+5)
3x (+7.5)


Front Squat- should've warmed up better and gotten my back loosened up... lesson learned
4x70
2x115
1x130
1x132.5
1x135- felt something in my left spine strain/move/pop/SOMETHING... and it hurts pretty bad now. I think it's a muscle... I hope it's just a muscle (and not a disc)...
Stopped there


Hopefully can do heavy lifts tomorrow, if my back is still hurting bad I guess I'll see what I can do.. Neck is almost painless now (knock on wood!), but doesn;t particularly help since the back is hurt now...


God bless

[HunterHenzler]

Tuesday, November 8th, 2011
BW was 170.5# in the morning I believe

2 Kre-Alkalyn, 3 Anavite in the morning

Pre: 1 Kre-Alkalyn, 3 anavite
Peri: 1 scoop recoup
Post: 1 scoop myofusion protein in almond milk w/ a banana blended in

from 2:45- ~3:30... about 45 mins

Snatch
warm-up x20, x40
2x50
1x60
1x70
1x80
2x0x90- took too big of a jump, but I knew I had to hurry through today, didn't have much time


C&J
w/up x60
1x80
1x92.5
1x102.5- felt good, was a little in front and had to step forward to save it, but a good jerk
.5x110- 1st missed jerk in a week or two I think. Caught with right elbow bent, couldn't keep the weight at length and had to drop it.... Good clean though!
0x115- thought I'd attempt the clean but didn't even rack to my shoulders- was just a little off


Back Squat
10x20
4x60
3x110
2x140
1x160- tough, but good


GHR
10x



Way faster session than I had wanted, but I got in about 30 mins later than I wanted to.... Planning on going to maximum and then do 5 or so drop-back singles to up volume some tomorrow, Front Squats, and also OHP and some rows I think.

God bless

[HunterHenzler]

Wednesday, November 9th, 2011
morning bw= 169#

2 kre-alkalyn, 3 anavite in the morning

pre: 1 kre-alkalyn, 3 anavite
peri: 1 scoop recoup
post: 1 scoop Elite gourmet protein

from 6:22-8:07 pm. 1hr, 45 mins

Snatch
warm-up x20, x40
2x60
1x70
1x80
0x85
1x85
0x90
1x90- felt pretty good
2x0x92.5- hit first off hips and knocked it in front... dropped down for more singles
2x1x80
2x1x82.5
1x85- felt smooth, figured I attemtp to up the best one so far
1x92.5
0x92.5- psyched myself out on this... was just a pull to about the waist


C&J
warm-up x50
1x75
1x90
1x100
.5x107.5
1x107.5
0x112.5- left the clean in front, stupid of me
2x1x112.5- just wanted to hit it twice for good measure, 2nd sin gle was MUCH better
0x117.5- left clean in front
.5x117.5- PR attempt... tough clean, nothing for the jerk, took way too long and it was getting heavy on my shoulders


OHP
5x30
4x40
3x50
3x5x57- this was a PR for sets of 5.. will probably attempt 3 sets of 5 at 60 next week.. which is actually my single PR haha

Front Squat
3x50
3x90
3x112.5- was planning on 3 triples with best c&j of today, but started to lose air big time on this set, stopped there...


Bent-arm BB pullovers ss w/ --> Hypers
10x10kg --> 10x
10x15kg --> 10x




hit 92.5/112.5 for a 205 total, good session!
Can't really complain about anything. The lifting all felt pretty good, when I missed a lift I made corrections and made it the next time every time I think... (except the last clean)

Feeling great now, will likely do full lifts (lighter) tomorrow afternoon to ~75-80/~95-100... 75/95 is still right at 80%, so it's enough to force some technical work, but not too much to wear me out big time...
Will front squat heavy tomorrow, and maybe some lighter accessory work, but not likely.


Thanks for reading, God bless y'all!

[HunterHenzler]

morning bw= 168#... Had 2 protein shakes (in water) after lifting last night, but I guess the lack of solid food contributed to the lighter weight

2 kre-alkalyn, 3 anavite in the morning

Pre: 1 kre-alkalyn, 3 anavite, started sipping on 2 scoops of recoups
peri: finished the recoup
post: 1 scoop elite gourmet protein, ~1/2 cup pistacchios


Thursday, November 10th, 2011
lifted from 2:14-3:24.. 1 hr 10mins


*for the pulls+lift I rested 10 seconds in between each pull, and ~15-20 seconds before the lift.*
Snatch Pull + Snatch- "High pull... trying to pull myself back under
3+1 x40- this was way too light
3+1 x50- still pretty light
3+1 x60
3+1 x70
2x(3+1) x75
3+1 x80
2+1 x85- good! Considered just snatching 90, but stopped there


Clean pull + C&J
3+1 x60
3+1 x80
3+1 x90
3+1 x100- good! Thumbs were sore because I didn't strap up for snatches or cleans, but was a good set/complex


Front Squat
3x60
3x90
2x115
1x130- felt prety good
0x140- nothing... Just was worn out by now


DB Cleans ss w/ --> BB Ab Rollout (couldn't find the 'ab wheel', so I put 5kg metal plates on the bar and just used the barbell)
15x10's --> 10x
15x15's --> 10x (good set, could realy feel the DB cleans in the R.C.)



Hit 85/100 for 185 training total. (That was in the pulls+lift!)
Good session! Pulls into the lift felt really good, the rest helped keep the pulls and lifts pretty good looking/feeling. Ab rollouts were tough.. I've always felt like I have a fairly weak trunk area, so I imagine I'll be a little sore there tomorrow
Need to shower and get ready for my evening class-

God bless!

[HunterHenzler]

Friday, November 11th, 2011


2 kre-alkalyn, 3 anavite in the morning

pre: 1 kre-alkalyn, 3 anavite, started drinking 2 scoops of recoup, ~ 1/2 cup pistacchios
peri: finished recoup
post- shake (1 scoop elite gourmet protein, almond milk, 1 banana)


lifting from 2-3:23 pm

Snatch
bar work
warm-up x40
2x60
1x70
1x80
2x1x85
0x90
3x1x90
0x95


C&J
60- power clean + 3 frotn squats + jerk, then c&j
1x60
1x85
1x97.5
1x105
1x110- good!
.5x115- tough clean, had to save it and had nothing for the jerk
0x115- didn't go under the clean


Front Squat
4x60
4x90
2x110
2x125
1x130
1x135- good, stopped there


DB Rev Wrist Curls ss w/ --> GHR
15x10's --> 8x
15x10's --> 8x (+2.5 kg)
10x15's --> 8x (+5kg)



That was it.

Since I went heavy again today, I'll probably do powers/light fulls/ or maybe soem lifts from the blocks or hang tomorrow. Probably quite a few back-off sets. Then do some weighted chins, push press, and heavy squatting (probably lots of heavy singles


God bless

[HunterHenzler]

didn't get to lift yesterday, and won't have much of a chance to lift tomorrrow, so I decided to go ehavy today and will again on tuesday.


Morning BW was 168# I think
3 anavite in the morning

pre: 2 kre-alkalyn, 3 anavite, started sipping on 2 scoops recoup
peri: finished the recoup
post (now): scoop of elite gourmet protein powder in almond milk


Sunday, November 13th, 2011
from 1-~2:45.. roughly an hour and 45 minutes


Snatch
warm-up x20, x40
2x50
1x60
1x70
1x80
1x85
1x90- heaviest lift of the day
0x95- was a high pull, that was it.. .dropped down for more volume
2x70
2x75
2x80
2x1x85
2x0x87.5- just couldn't quite get it.... weird


C&J
warm-up x60
1x80
1x92.5
1x100
1x105
.5x110- I think I might have rushed the jerk, was just a little away, felt strong on it though... Might not have warmed up well enough
2x1x90
2x1x95- stopped with that


Chin-ups
3x (+2.5kg)
3x (+5kg)
3x (+7.5kg)


Push Press- still doing these from the front with clean/jerk grip... I think this has been helping a lot ith my improved consistency in the jerk
5x40
4x50
3x65
5x80- this is a 5 rep PR... was going to do a triple then single 87.5... but after the 2nd and 3rd reps with 80 I knew I should keep on going


Back Squat
5x60
3x110
2x130
2x140
2x150- good
1x155- tried a double but couldn't get it....
10x125- just did one drop set to "max reps"... stopped at 10.. probably could've 20 repped it


90/105=195 training total
Good session. Will go really heavy with heavy pulls after each lift on tuesday (more than likely), maybe with a lighter session in the morning (not likely).
Powers on wed/fri, and heavy again thursday and saturday is the plan for this week- with some assistance work as deemed necessary in there


Thanks for reading, God bless!

[HunterHenzler]

morning bw= 170.5#... that's a little inaccurate, I was a bout 169.5 a while after breakfast, just had some undigested food when I weighed this morning


1 kre-alkalyn, 3 anavite at breakfast...

pre: 2kre-alkalyn, 3 anavite, 1 scoop recoup
peri: I had either 1 or 2 more scoops of recoup, can't remember
post: 1 scoop elite gourmet in almond milk blended up with a banana


Tuesday, November 15th, 2011
from 2:15-3:22pm


Snatch
warm-up x20, x40
2x40
1x60
1x70
1x80
1x85
2x0x90- just leavign in front
1x90- good! Stopepd there


C&J
warm-up x60
1x80
1x90
1x100
.5x110- A little off on the clean and got my set-up for the jerk just a tad out of the norm... Pushed the bar a little forward and couldn't hold it
1x110- good


Back Squat
5x20
3x70
3x100
7x5x120- no single set was tough, left me breathing a little labored and sweating, but not too tough... lot more volume than I've been used to


Hanging Knee Raises ss w/ --> Plate Russian Twists
15x --> 25x 10#'s
15x --> 25x 25#'s



Not a bad session.
Going to do a short run on the Smolov base mesocycle for the next 2 weeks, and then once that's done, I'll start up Dr. Hartman's 8 week training program which will go perfectly into Jr. Nationals...

That's it for now

God bless!

[HunterHenzler]

Was a little sore in the quads from the volume of squats, but I'm feeling good about it!

Morning bw was heavy- had a lot to eat late last evening.. about 171# I think
had 1 kre-alkalyn and 3 anavite with breakfast.

pre: 1 kre-alkalyn, 3 anavite, 1 scoop recoup
post: 1 scoop elite gourmet protein in almond milk


Wednesday, November 16th, 2011


Pull-ups
3x (+4kg)- this was tough, didn't go any heavier
5x bw- good there


OHP
5x30
4x40
3x50
2x55
2x5x60
6x60- Great! decided to do an extra rep on the last set, will go to 63 next week. Planning to go 3kg increases as long as possible. Tonight felt good.


Barbell Pullovers- not so sure I really like these too much, or if I'm even doing them correctly...
10x20kg
10x30



That was it.. Heavy classic lifts, then 8x4 on back squat tomorrow! Will finish with some hypers and some abs.
Believe it or not, all day long I've been thinking on and off about getting in tomorrow and squatting... Call me crazy, but I'm looking forward to it!! hahaha


Thanks for reading, God bless!

[HunterHenzler]

Morning bw = ~170.5#

morning/pre: 2 kre-alkalyn, 3 anavite (will have 3 more anavite with lunch most likely)
peri: 2 scoops recoup


Thursday, November 17th, 2011
from 8:37-9:42 am.. 1 hr, 5 minutes


Snatch
bar work
warm-up x40
2x40
2x60
2x70
2x80- was still feeling good, so did a double with this haha
1x85
0x90- just left it in front I think
1x90- good
2x0x95- 1st was a little in front, 2nd I clarked it


C&J
warm-up x60- feelign really good!
1x80
1x95
1x105- kinda tough, wanted to hit a 200 total today
1x110- jerk was caught with unlocked elbows, very tough to keep it at arms length, but I chased it and kept it. I think it'd pass in comp, still counting it


Back Squat
5x70
3x110
4x128- way too easy, supposed to do anywhere from 128-132 depending on if I plug in my PR (am basing percentages 5kg lower than PR.) so I bumped up to 130 for the rest of the sets
7x5x130- felt good!! I'll call it a PR.. Definately a volume PR =p


Hypers- did with a jr. 10kg bar... Had to adjust my self on the ghr machine to avoid destroying anything manhood-related!
2x10x10kg



90/110=200
Good session! Can't complain about a 200 training total... Both lifts were above 90% of PR.. Need to start gettign the snatch weight back up- but I have a feeling that will definately happen after this squat cycle.

Will have a pretty busy day tomorrow- one class, then a THEA exam, and then going to a bball game and playoff football game...
Had planned on a little bit of assistance exercises tomorrow, but I think I'll just rest up and then sn/c&j heavy and do the 10x3 in squat on saturday.. Will do any assitance left after that if I'm nto exhausted


Thansk for reading, God bless you!

[HunterHenzler]

Morning bw= 170.5#

Pre: 2 kre-alkalyn, 3 anavite, 5 peptibolic, 1 scoop Hyper Fx
post: 5 peptibolic, 1 scoop elite gourmet protein

Saturday, November 19th, 2011
from 8:57- 10:27... ~ 1hr 30 mins

Snatch
warm-up x20, x40
2x60
1x70
1x80
3x0x90- first two in front, 3rd I missed behind me
1x80
1x85
1x90
2x0x95


C&J
warm-up x60
1x80
1x95
.5x105- bent right elbow on jerk, couldn't keep it at arms length
1x105
1x110- good, clean was a little off, but got focused and forced myself under the jerk


Back Squat- fun day, aka 10 sets of 3 day ;)
5x70
3x110
1x130
10x3x137.5- actually felt good. Will probably go 147.5 next week... but If I'm feeling great, 150, then 155-160 the 3rd week


90/110=200 training total
Stopped after squats, that was a lot of volume, nothing too tough, I gotta start gettign back to full extension on the snatch pull, I was hitting 95 easy last month, now 90 is hit or miss. I noticed the 8 week cycle for Nationals has RDL's in it, and I think that will help me out, I feel like RDL's help me be a lot stonger when I hit my positions- I hit a PR c&j after throwing in RDL's a few weeks back (maybe coincidence, we'll see durign the training cycle.

Nest week I'll do the 4 squat days for smolov jr, and I'm planning to go fairly heavy on sn/c&j before I squat on m/w/f, then do some block work or lifts from the hang on saturday before I squat... Some sort of variation on saturday to reinforce tech. & positioning.

I think that's abotut it...

For those curious, the supplements I'm taking now- and the reason/purpose behind it are:

Udo's Oil- Eessential fatty acids
Anavite- Multivitamin & beta alanine
Peptibolic- Amino Acids
Myofusion, Elite Gourmet, InsuPro- Protein... Just waiting to run out of the myofusion and elite and then I'll see how I feel the Insupro helps me out... Insupro costs $$$$ for sure though
Elite Recoup- BCAA.. Won't use this as much now that I have the Peptibolic, but will still use to drink in the morning if I decide to take mroning walks or anything like that... May also sip on a scoop during workouts still
Hyper FX- Got a free bottle when I placed an order from bestpricenutrition.com, I'll see how I like it. It's one of the few pre-workouts thatr DOESN'T have geranium root/stem extract, so I think it's completely legal to pass any testign I might ever have to take

I think that's it... Trying to focus a lot on overall health & well-being (e.g. the EFA's, multi, etc.) first and foremost, then recovery stuff- proteins, AA's, BCAA's... then use the pre-workout to see if it improves my trainign intensity any


Thanks for reading,
God bless y'all!

[HunterHenzler]

Killer workout today!

Morning bw= 170.5#
had 2 kre-alkalyn & 3 anavite with breakfast


Pre: 1 kre-alkalyn, 3 anavite, 5 peptibolic, 1 scoop hyper fx ( took this at 5:30risky taking it this late in the evening, but hopefully Isleep well tonight!)
Post: 5 peptibolic, 1 scoop insu-pro (this watermelon flavor is AMAZING!)


Monday, November 21st, 2011
lifted from 6:08-7:53... 1 hr 45mins

Snatch
bar work
warm-up x40
2x60
1x70
1x80
1x85
1x90- good!
0x90
1x90
1x92.5- hadn't hit over 90 in 10 days, good rep
1x95- good!
0x97.5- clarked it... Just a little tired maybe> Maybe off a little in the set-up, nto quite sure


C&J
x60- did a pc&split jerk, then cl&j +sq. jerk... Just wanted to see how the squat jerk felt
1x80- easy, wanted to take some bigger jumps
1x100
2x1x110- good! But on a belt for the 2nd single, and kept it on for the rest of the cleans
1x115- Great!
.5x120- I believe this is a PR clean! Just gassed for the jerk
0x120- racked it on my shoulders but it was a little forward and I couldn't save it. I'll take a PR clean though!

Pull-ups
7x
5x


Back Squat
6x70
3x110
6x6x125- fairly tough, but felt good! I'll call this a PR. Will likely go for 135 next week, depending on how the squattign is the rest of this week!


Hypers ss w/ --> Russian Plate Twists
10x +10kg (bar) --> 20x 25#'s
7x +10kg (foot plate unhooked on 7th rep) --> 15x 35#'s



95/115=210! Tied my best trainign total, plus got a clean PR, and had some good squats. I'll take that anytime! Resting big tomorrow, may go for a walk to burn some calories, but unlikely.
Wednesday will be heavy lifts (unless my body says NO) and then 7 sets of 5 (with 130-135 probably, depends how it feels warming up)


Thanks for reading, God bless y'all!

[HunterHenzler]

morning bw was somewhere from 170-171#... It changed everytime I got on, I felt closer to 170 (I get to where I can "feel" how heavy I am just about)


with breakfast: 2 krealkalyn, 3 anavite
pre: 1 scoop hyper fx (~30 mins before), 5 peptibolic (immedietaly before,
post: 5 peptibolic, 1 scoop insu-pro

will have lunch in a few most likely


Wednesday, November 23rd, 2011
started warming up my neck before with my neck harness, and got a dadgum 'crick' in it... Hurt like heck, but I did what Icould to push through it, kept moving neck around, etc.... by end of snatch it was feeling better

Snatch
bar work
2x40- power, then full
1x40
2x60
1x70
1x80
1x85
1x82.5
2x0x87.5- just stopped there, the neck was bothering me... Hit just shy of 90%, decided I'd keep it "light" today


C&J
warm-upx60
1x80
1x90
1x100- easy, just shy of 90%


OHP
5x30
4x40
3x50
2x57.5
4x63- couldn't get 5, still the most weight I've ever done in OHP... dropped down for a back-off set
8x55- this was a PR.. I've done 54 for 7, dso this was a kilo and a rep more


Back Squat- snatch and press weren't what I expected, felt a little weary about squats, but I refuse to let the weight beat me
5x70- felt good
5x110-even better, legs feeling strong, knew it'd be good
7x5x130- Great! No single set was tough at all, most of the time the 1st rep was the toughest of the set


Bumper Plate Flips
2x10x10kg's- not bad, have calloused thumbes so it kinda made them worse... Will throw in some kind of grip or wrist work to strengthen up every link in the chain.



85/100=185
That was it... Good workout overall! Went in and got some work done, hit right about 87% of my PR's in the lifts, then got soem good work in on squats. Legs are feeling strong.

Friday I'll take it heavy on the lifts (assuming my body will take it), then it's 8 sets of 4 in squat!

Feeling good, looking forward to Thanksgiving tomorrow- especially thankfully for the blessing of strength God has bestowed on me. I pray I can use that strength to glorify His kingdom.

Thank you for reading, God bless you and yours this holiday!

[HunterHenzler]

Ate big yesterday (2 Thanksgiving's.. Ate mroe dessert yesterday than I have probably in all the rest of 2011....)

morning BW was 171.5 haha... Oops.
Played kickball yesterday, most running I've done in a while!

breakfast- 2 kre-alkalyn, 3 anavite
pre: 1 scoop hyper fx (~45 mins before), 5 peptibolic
post: 5 peptibolic, 1 scoop Insupro

Friday, November 25th, 2011
from ~10-11:10am... 1 hour, 10 mins

Snatch
bar work
warm-up x40
2x60
1x70
1x80
1x85
0x90
1x90


C&J
warm-up x60... (pow c&J, clean + squat jerk + split jerk
1x80
1x90
1x100
0x110
.5x110- soft elbows on the jerk and couldn't lock them out...
0x110


Back Squat
4x70
4x110
2x130
8x4x140- Good, wasn't too tough, will go for 150 next week!


Tomorrow I'll do some lighter sn/c&j (from blocks most likely), and then do my 10 sets of 3... That's gonna be fun ;)
Smolov Jr. is fairly tough, but mainly just the volume, if I had a training partner to encourage/yell at me/push me, it'd be a lot more effective (not saying it's not!). But a training partner in general would be valuable.
The weights aren't hard (so far)

God bless

[HunterHenzler]

morning bw= 171.5.. Heavy, was 170 after having my post workout shake... Just was carrying supper from last night still
with breakfast: 2 kre-alkalyn, 3 anavite
pre: 1 scoop hyper fx (~30 mins before), 2 kre-alkalyn, 5 peptibolic
post: 5 peptibolic, 1 scoop insupro


Saturday, November 26th 2011
from 10:22-11:22.. 1 hour


Back Squat- took a little bit more to feel good on squats because the classic lifts normally help warm me up for squatting
5x20
5x70
3x110
3x140
10x3x150- This is right at 90% of my PR... I have a feeling my squat will be going up substantially. Took Just under 30 minutes to do those 10 sets... Was more mentally tough then anything, but I really got into a groove after about set #4


Push Press
3x20
3x50
3x60
3x70
3x80- easy! Decided I needed to hit a PR triple
3x85- My PR single is 90... Upper body strength is definately going up


Hypers
8x 10kg
6x15- the bottom of the foot brace came unhooked again.. There's a spring missing in it, so it has no way to keep it pushed in tight. pretty annoying



Great session! Will likely go for 155 for 10 triples next week.
Monday I have classes from 10am- late in the evening, so I'll likely get up early and just go do my 6 sets of 6 in the squat.
Then try and do heavy lifts on wednesday if I have the time to do. THis is the last week of actual classes before finals, so it's a busy week, I'll have classes 4 days this week (including one final), 3 finals o nthe following monday (the 5th), but then all I have is a "Uni" test on the 12th and 13th and I'm out until the Spring semester starts up.
About 9 weeks of training til Jr. Nationals I believe


Thanks for reading, God bless!

EDIT- This is the highlights from this past week's training
http://www.youtube.com/watch?v=vL9SD_zHRV4

[HunterHenzler]

just had time to go in and squat- but that's what this smolov jr. focus around anyways


pre: 2 kre-alkalyn, 3 anavite, started sipping on 2 scoops of recoup
peri: Finished the recoup
post: 1 scoop insu-pro, will shower then have brerakfast after that


Monday, November 28th, 2011
from 7:20-7:52... roughly 30 minutes


Back Squat
5x20- tough gettign limbered up
6x70- still getting joints loosened up
6x110- feeling better
3x130- was good now
6x6x137.5- not too tough really, took over a 10kg jump from last week, but I also didn't get to do the 1st week of 6's, so I had to make up for it


That was it, last class starts at 6pm, so it's going to be a long day.

Thanks for reading, God bless y'all!

[HunterHenzler]

I think my morning BW was something around 170.5#
breakfast- had 3 anavite, 2 kre-alkalyn, 1 scoop recoup

pre: 3 anavite, 2 kre-alkalyn, 5 peptibolic
peri: started sipping on 1 scoop insu-pro w/ about 30 minutes left (1 sip after each set of squat
post: finishing up insupro now, 5 peptibolic


Wednesday, November 30th, 2011

from ~6-7:34.. about 1hr 35 mins

Snatch
bar work
warm-up x40
1x60
1x70
1x80
1x85
1x90
2x0x92.5- pulled under 1st attempt, clarked the 2nd... if even that high


C&J
warm-up x60
1x80
1x95
2x0x110
1x110- great, could've went for more, but something was off mentally: focus-wise


OHP
5x20
5x40
3x50
1x60
3x65- most weight I've ever done period, and tripled it today


Back Squat
5x65
5x110
3x130
7x5x145- Great! Tough to do it all, especially last 3 or so sets... But I got it done


Situps- holding plate behind head
15x (+2.5kg)
10x (+5)


Hit 90/110=200 tonight. Great sessio nreally, snatches were a little off, no clue why it took me 3 attemots at 110, because I smoked it when i finalyl got it...might've just been the 15kg jump
Squats were great! I may not be the best lifter right now... But I'm working my tail off... Getting outworked will never be a problem for me.


Fixing to stretch, roll out on the PVC pipe, and then probably soak in a hot bath tub. 1st final is tomorrow, it shouldn't be too difficult (*knock on wood*) then 2 more on monday, last one on tuesday

Thanks for reading, God bless

[HunterHenzler]

Morning bw= 169#
Whew... Tough day lifting! Might be attributed to the slightly lighter bodyweight, but I don't think so

W/ breakfast- had 2 kre-alkalyn, 3 anavite

pre: 1 scoop hyper fx, 3 anavite, 5 peptibolic (just realized I forgot to take 2 more kre-alkalyn)
post: 5 peptibolic, 1 scoop insupro


Friday, December 2nd, 2011
from 12:55-2:20pm... 1 hr 25 mins


Snatch
warm-up x20, x40
1x60
1x70
1x80
1x85
2x0x90
1x90- was going to do another OHS with it after I snatched it... but I lost it behind me before Igot to a quarter squat.... Pathetic
0x92.5- stopped there

C&J
warm-up x60- feelign really good!
0x80- feet stuck on the ground and I misracked it... weird immediately retried
1x80- easy, just did it right
1x90
1x100
1x107.5
1x112.5- tough clean, stood up with weight on my toes, ugly, but I got it
0x117.5- misracked the clean
.5x117.5- tough clean, nothing for the jerk... With fresh legs I feel like this will be cake...


Back Squat
4x70
4x110
2x140... this was feeling heavy, not heaving the best feelings bout 8 sets of 4
4x4x150- got halfway done...
2x150- and then I missed the 3rd rep on this... weight too far forward, just so fatigued..


Hit 90/112.5 for 202.5 training total
That was it... first time I missed the weight on the smolov jr cycle, but then again, this IS 20kg up from what I did for the 8 sets of 4 on the first week... So I was really being optimistic abotu what weights I was gonna hit.
I think fatigue just really set in, and the 4 sets I did manage to grind out were completely just mental strength and forcing through the last 2 reps of each set.
On a side note, my best set of 5 ever is 150, so I'm pretty sure my strength has increased some ;-)

I'm starting up Dr. Hartman's 8 week program monday to transition into Jr. Nationals, and I really think I'm just gonna take saturday & sunday off from lifting to recover more (and miss the 10 triples tomorrow unfortunately) so that. We'll see, but I'm probably just going to do some light activity and stretching, etc. over the weekend. I feel like the increased capacity of work & strength in my legs will definately show in this 8 week cycle.
Big things coming up at Nationals!


God bless!

[HunterHenzler]

Morning BW was 170# I believe

w/ breakfast- 3 anavite, 2 kre-alkalyn

Had some BCAA's and peptibolic throughout the day

pre: 5 peptibolic
peri: 1 scoop recoup
post: 5 peptibolic, 2 kre-alkalyn, 1 scoop insupro


Monday, December 5th, 2011
from 4:35-6:20... 1 hr, 45 mins


Back Squat
5x20- very stiff, it snowed last night, freezing all day, joints were stiff
5x70- still loosening up
3x110- startign to feel better
5x5x135- felt good, could've done 140, I'll go 140 next week likely


Snatch
warm-up x20, x40, x60
12x1x72.5


C&J
warm-up x60
1x80
10x87.5- on the 3rd attempt I messed up and leaned forward on the clean catch... didn't make that mistake again
on 10th rep, I paused at bottom of catch, paused in the jerk catch, and held it OH in the jerk- all just for good measure!


RDL- strapped up on this
5x60- on rep 5 I rememebr it's sets of 3. "Oops"
3x80
3x90
3x100
3x110- felt liek form was slightly deteriorating.. will do 5x3 at 90-100 when I do RDL's later in the week


Situps- added this in bc I feel like I need to throw in some abdominal work do to lackluster strength in that region
2x10x (+5kg)


so hit 72.5/87.5 = 160. Haha, doesn't "look" like much, but the 1st two weeks are a loading phase, felt good. I'm pretty tired (not exhausted, but feel like I did work). WIll eat supper, rest up good tonight and tomorrow, and hit it again on wednesday morning (most likely).

Thanks for reading, God bless!

[HunterHenzler]

Morning BW= 168#

had 5 peptibolic before my breakfast shake, and a T of Udo's oil around then also

Pre: 3 anavite, 1 scoop Hyper FX
Peri: 1 scoop Recoup
Post: 2 kre-alkalyn, 5 peptibolic, 1 scoop insupro


Wednesday, December 7th, 2011
from 8:43-9:43. 1 hour

Power Snatch + Hang Snatch- trying hard to not jump forward to get under the hang lifts.. I tend not to fully extend, especcially on lifts from the hang
bar work
(1+1) x40
(1+1) x50
4x (1+1) x 60- not bad at all, last set was really good


Hang C&J- written as (#of h.cl's + # of jerks)
2+1 x50
4x (2+1) x70... On the last set I helf the jerk OH and did two jerk grip OH squats.


Front Squat- these were tough, I looked back in my journal, and due to the smolov Jr., I hadn't front squatted since November 11th... No wonders it felt heavy/awkward!
3x70
2x110
1x115- this felt heavy... I think I could've cleaned 115 easier haha
1x117.5
1x120
1x125
1x127.5- very tough, but I wasn't going to let myself miss it


Push Press
5x50
3x70
3x5x75- my 5rep PR is 80, so this was good, wasn't very heavy on any set... THis was about a kilo shy of bodyweight as well


Toes to bar- No massive swinging or anything, just bringing toes up to touch bar and bringing them down. Felt pretty good, last rep of each set was "difficult"
2x6x


Variations were 60/70=130. Haha looks light, but they were positional lifts, and still in a loading phase. Calories are lower than "normal" currently, trying to lean out, hopefully under this program I'll get stronger through it as well- that's the plan.
Not much else to say.
God bless!

[HunterHenzler]

Morning bw= 166.5

2 peptibolic & 1 T Udo's oil after waking up & weighing.
Had a shake
~40mins pre: 2 kre-alkalyn, 1 scoop hyper fx; 5 peptibolic (10 mins prior)
peri: 1 scoop recoup (finished about the end of snatches I believe
post: 1 scoop Insupre, 2 kre-alkalyn, 5 peptibolic. Will eat (snack) in about 30mins-hour


Friday, December 9th 2011
from 8:40-9:50... 1 hr 10 mins


Back Squat- forgot my rehband knee sleeves at the house, oh well, not a big deal really
5x20- warmign up, laid the bar acros my knees to stretch out my achilles and calves- getting those knees forward
5x70
3x110
1x120
3x5x127.5- not tough, just didn't feel really "warmed up" until abotu set #2. 3rd set was a breeze


Snatch- when I got to the 10 singles, I did a rep (at least) every 90 seconds.. It's less than 80%
warm-up x20, x40, x60
1x "67.5" - this was a screw-up.. I put a 2.5 & a 1.25 on one side, and a 5 & a 1.25 on the other side... It was an uneven weight. Definately didn't count it
10x1x72.5- reps 9&10 I ditched my straps. After rep 10 I did 2 additional OH Squats with the weight, staying tight in the hole


C&J- again, on the 8 singles, at least 1 rep/90 seconds
warm-up x60
1x80- cake
8x1x87.5- REALLY got into a groove, I really just turned it off and started executing everything, felt good


RDL- had to hurry, was running out of time
2x3x80
2x3x90
3x95... None of these were hard at all, didn't want to push it SUPER heavy because tomorrow is to maximum. We'll see what I can hit!


72.5/87.5=160
That's it basically. Going to stretch, roll out and have a contrast shower now

[HunterHenzler]

morning bw= 168.5 (big supper around 9-9:30pm at Chili's

pre: 5 peptibolic, 1 scoop hyper fx
peri: 2 scoops Recoup- finished this before I finished c&j's
post: 5 peptibolic, 1 scoop insupro, 2 kre-alkalyn


Saturday, Dcember 10th, 2011
from 9:45-11:19... About an hour and a half

Snatch
warm-up x20, x40, x60
2x1x70- 1st single felt "weird"... so did it a 2nd time
0x80- what the heck... left it in front, just did something weird here
1x80
1x85
1x90-good
1x92.5-good!
0x95- not today. Gotta start consistently hitting this again. Was hitting it quite often about 2 months ago, and now even 90 is hit or miss.


C&J
warm-up x60
1x90- probably should've taken smaller jumps and taken better chances to warm-up
1x100
1x107.5
.5x115- big jump, but I felt like I could get it... Just was a little off on the jerk- left elbow didn't lock so I couldn't hold it overhead
0x115- didn't rest long enough, misracked the clean
0x120- wanted to take a shot at cleaning it, just clarked it though. Didn't get underneath it, think I was just out of gas


Front Squat
3x50
3x100- feeling good
1x120
1x127.5
1x132.5- good, kinda tough, but I think the smolov has improved my squat strength

Russian Plate Twists on GHR- kept arms straight and some leanback during the sets to keep tension on abdominals. Hips were off the edge of the pad
10x (+2.5kg)
2x15x (+5kg)- good, felt like it working the obliques some... PRobably need to raise the foot pad (where your feet lock in) up a notch so that it's more of a decline angle


hit 92.5/107.5=200. Not too shabby, wanted the 115, but it wasn;t quite happening today. Thumb was wanted to blisted up during snatches, which is why I strapped up from the single at 80 on up. And I somehow managed to keep it from forming/tearing on c&j... I probably need to get some elastic tape for my thumb so that it's easier to tape up my thumbs.

This was my 2nd time to fr. sq since Nov 11th, already feelign way stronger thant the 1st session... I think the smolov jr. cycle gave me some good improvement in the strength department (I sure would hope so haha).
The next two weeks ramp up the intensity on the lifts, and then weeks 4 and 5 are maximal effort, so I'm expecting to put up a lot bigger #'s then. Also hoping to keep dropping some bodyfat, have an order of supplements coming in next week, trying to preserve/increase LBM as much as possibly.

I've also been stretching my hips and calves/achilles quite often throughout the day to hopefully try and improve my bottom position and be as efficient as possible. When I was younger I would hundreds of calf raises, which led to tight calves and achilles, and I'm paying for it now haha

I think that's all I have to say.

God bless ya!

[HunterHenzler]

Ate bad yesterday afternoon/evening
Morning BW= 168.5

Had to take 3 short exams this morning (and 3 more tomrorow morning) to shwo competency in college courses (I'll keep my opinion about it to myself:p)


Pre: 1 scoop hyper fx, 2 kre-alkalyn, 5 peptibolic
peri: 2 scoops insupro (finished on 1st working single in c&j)
post: 1 scoop insupro... have some chickens on the grill now to eat in a bit


Monday, December 12th, 2011
from 12:52-2:40... about an hour and 50 minutes


Back Squat
5x20
5x70
3x110
1x130
5x5x140- these were kinda tough.... did 7 sets of 5 with 145 a few weeks ago, I think a slight decrease in BW might be a contributing factor. Wasn;t pushing to the limit either


Snatch- the 10 singles took 18 minutes from start to finish. at least 1/90 seconds
warm-up x20, x40, x60
1x70
0x75- first attempt at working weight and just took it for granted
10x1x75- every single one was great... on 10th rep I did a snatch + 2 OGH Squats


C&J- 8 singles took 12 minutes, at least 1/90 seconds
warm-up x50, x70
8x1x90- so easy. Bar laid across neck weird or something on 7th single and I almost blacked out after I had the weight overhead, but I stayed conscious haha


RDL- strapped up on this
3x60
3x80
3x100
3x105
3x110
3x115
3x120- this set was kinda ugly, but just trying to work heavy... We'll see if it translates to a heavier clean


Situps on GHR- weight held behind head. Lower to ~parallel with floor, then come up, keeping as neutral a spine as possible
2x6x (+5kg).. These were kinda tough because of the tension while lowering backwards. Will do up the volume on this next week


hit 75/90=165. Not a bad session at all. Higher volume, still loading up the volume, was pleased with the lifts- they felt solid technically, and were all easy, especially considering it was after some higher volume squatting.
My focus was great today, intensity very good, and I felt strong and very technically sound. It wasn;t a "heavy" day, but I know I got better today.

God bless.

[HunterHenzler]

bw before training (after morning shake, but also used the bano) was 166.5#

Pre: Had 1 scoop hyper fx and 5 peptibolic
peri: 2 scoops recoup
post: 1 scoop insupro, 2 kre-alkalyn. Will have a meal here in 30mins- an hour


Wed, December 14th, 2011
from ~8:38-9:58... 1 hr 20mins


Power Snatch- first time doing powers since
bar work
2x40
1x50
1x60
1x70
1x80- still pretty easy
1x85- felt pretty good. I've double this before in power cnatch, but never doen a heavier weight. Decided to try a PR
0x87.5- clarked it, wasn't hitting it today, that's okay, there's more training to be done


Power C&J
1x60- Pow clean + OHP... just because I can
1x80
1x90
1x97.5
1x102.5- good
0x107.5- misracked the clean forward. Just stopped there, plenty more times to go heavy. and the most I had hit in powers was 80/100 for a few months I believe


Front Squat
3x60
2x90
2x110
2x120- felt goooooooddddd. 130 is my PR double, knew I could hit mroe if I wanted to today
2x127.5- pretty easy.. but on the the 2nd rep I tilted forward and something (?disc?) in my left upper lumbe (about an inch above even with belly button level) "moved"... Doesn;t hurt bad... but I didn't want to push too hard for a PR and hurt myself worse. moved on to push press


Push Press
5x50
3x65
1x72.5
5x77.5- pretty dang tough, this is above bw.
2x5x70- dropped down to get all the reps in. 1st set was easy, last rep on secon set was kinda tough


Hit 85/102.5=187.5 in the powers... Not too bad, was about87-89% of full lift PR's on both lifts, so I'll take that. will hit 87.5/110 (close to it) next week

Rest up big the rest of today and tomorrow, friday is higher volume with lighter weights, saturday will be heavy again. Gonan do my best to make this slight pain in my back go away. I think I'm going to a chiropractor next thursday (Ma offered, not gonna say 'no' ;))


That's about it I think.

God bless!

[HunterHenzler]

morning bw 167.5
pre: 1 scoop Hyper fx
peri: 1 scoop Recoup, finished during warmups for c&j
post: 1 scoop insupro, 5 peptibolic, 2 kre-alkalyn


Friday, December 16th, 2011
from 8:30-9:53- ~1hr, 20 mins


Back Squat
5x20
4x70
3x100
2x115
3x5x127.5- not bad at all, breezed through it pretty much


Snatch
warm-up x20, x40, x60
10x1x72.5- (1st 6 reps=1/90secs, last 4 reps- 1/80 secs)... took 14mins for the singles


C&J
warm-up x60, x80
8x1x87.5- (1st 4 reps= 1/90secs, last 4= 1/80secs)... took12 mins for the singles


RDL
3x60
3x80
3x3x90- not bad at all, I don't think it'll affecting lifting tomorrow


Hit 72.5/87.5=160... Not a bad day, everything was very focused and spot on I felt like. Was hard to hold back when I felt so good on the lifts. But tomorrow will be maximal, might take 2 waves, but depends how energy is feeling, I prefer to just do it big on the 1st attempts at everything. Will just do heavy lifts and then end with some abs tomorrow, nothing else.

God bless!

[HunterHenzler]

Morning BW = 165.5

Pre: (30 mins) 1 packet Lit-up, 3.2g B-Alanine, 2 peptibolic
Peri: 2 scoops Recoup (w/ ~1/4 scoop insupro). Sipped throughout, finished right after c&j's
Post: ~3/4 scoop Insupro, 2 kre-alkalyn 1 anavite

Will have a big steak and some edamames for lunch in an hour-hour and a half.

Saturday, December 17th, 2011
from 9:35-11:15... 1 hr 40 mins

Snatch- 42 mins
warm-up x20, x40, x50
1x60
1x70
1x7.5
1x82.5
1x85
1x87.5
1x90
1x92.5
2x0x95- left the 1st in front and caught it relaxed in the hole... 2nd I clarked it

*5 min break*
C&J- 38 mins
warm-up x60, x75, x85
1x95
1x102.5- put on belt
1x107.5- this was difficult... what the heck
.5x113- was a little off balance on the clean, just missed the jerk
.5x116- cleaned it, no jerk. Wanted a PR


Russian Plate twists (on GHR) ss w/ --> Toes to bar
2x 10x (+5kg) --> 5x
10x (+10kg) --> 5x


Hit 92.5/107.5-200... Not a bad day, wanted a PR today, but will try again next time.
Overall, feeling pretty good, snatches felt technically sound today, I think I had the belt too tight on c&j's, which may have actually made it tougher... Seeing as how I've c&j'd 115 without a belt before

Going to foam roll now, then probably a contrast shower after, then warm up a steak I cooked yesterday (15ozer! :D)

Thanks for reading, God bless y'all

[HunterHenzler]

Not a great morning

Monday, December 19th, 2011
from 8:45-9:39... abotu 50 mins


Back Squat- 5 triples prescribed at 145.. wanted to do the last triple with ~151-152, because it'd be double BW... didn't get to happen
10x20
5x60
4x100
3x120
1x140
3x145- this was tough, but I got it good
2x145- at the bottom (I think) of the 2nd rep I got a sharp pain in the adductor, stood up and threw the weight behind me...
rested a little while, trying to see if it'd feel better, tried stretching
3x70- after this, decided I was done with the sets of squat


Snatch- wanted to see how bad these hurt
warm-up x20, x40, x50
1x60
1x70
1x77.5- was supposed to do 8 singles... the pain wouldn't let it happen


RDL- surprisingly, these didn't hurt at all
3x60
2x3x80


Sit-ups- on ghr, going all the way down.. body was probably about 45 degrees to the ground
2x12x


Called it a day after that... took an epsom salt bath, put a heated bag on my inner thigh trying to see if it'd help... It's pretty painful just squattign and standing up... I was hoping it'd feel good by later and I could go get in my work later today, but I think I'll just be restign until wednesday morning...

I'm assuming it's a strained groin? It's a little bit less than a foot below my hip bone, and is more towards the medial and rear aspect of the adductors... The type of pain is similar to what really sore hamstrings feel like (weird analogy, but best comparison I can think of)

Hoping this is nothing major. Will likely ice it in a bit and try and roll it out... Best case scenario it's just scar tissue that is causing problems and needs to be broken up.

Thanks for reading, God bless y'all!

[dbm77]

Hunter,

First off let me say you are really pushing your lifts and squats up quickly. The dedication is admirable, keep up the good work.

One thing I see that may be causing some issues is your decrease in body weight. I understand you are in a weight class sport, and losing weight in and of itself isn't a bad thing, but I noticed that you did 5x5 squats at 140 kg and then the next workouts you were weighing in lighter. I'm not sure that you can push heavy weights like that while losing body weight and not run into some issues.

I've noticed more favorable recovery when I eat a lot after squats and strength workouts. If you have access to a dining hall this would be a good time to eat as much food as you can(go cleanish) until filled up. It looks like you are very diligent with your supplements and I assume that carries over into your diet, but after lots of squats this is a good day to get in more calories however you can.

I've noticed to stay at a certain weight, it is easier to maintain weight on competition lift days and lose weight on light days if necessary. Most competitive lifters usually walk around ~3-5 lbs while training for the events (at least when they squat a lot).

This may help you with some little nagging injuries you encounter. Regardless, continue the strong work and God bless.

[HunterHenzler]

Guess the last month+ of posts was lost when the server was down...?

Lucky I have my log on another forum and on paper as well



WRITEUP FROM JR. NAT'S

Not an amazing performance on my part.
Weighed in at 68.98 (Just BARELY squeaked in!)

Considering my large drop in BW, I didn't perform bad at all, but I could've done better.
Was managing myself, which in and of itself wasn;t bad, because noone knows me like i know myself. But I'm sure having someone to change lifts for me etc would've helped. Anyways, I digress

Snatch
1st- hit 88, pretty good, one step forward
2nd- 91, felt good, was tied with quite a few others and wanted to try and put myself ahead
3rd- 95 X... Missed it behind coming up. Was pleased I did so well getting it up. This would've put me in 2nd going into c&j, by only a kilo I think also

C&J
1st- 105, felt pretty good, was watching close, trying to improve total and give myself a shot to medal on last jerk
2nd- 111 X... C&J'd it, but got 2 redlights, think it was a slight press out.. I felt like I got it.. but that's not up to me... had to go up to have a chance
3rd- 114 X... missed the clean

Ended in 7th place wit ha 196 total.. Had I made 95 & 114 I would've gotten bronze... Reflecting on the meet, I did the best I could've and feel like I glorified God as well as I could. I attacked the weights, was surprisingly composed, and almost hit PR's while weighing 8kg less than my last meet in early oct.

Back to training hard as I can and to qualify for the American Open in Dec.
2 smaller meets in the next 2 months I might try and make, but I plan on qualifying for the AO sometime in July. Nothing else I do as a junior really matters (as far as qualifying for anything)
Time to start getting ready to kick tail as a Sr. I plan on trying to stay as a 69 at least through the end of the year.

Had a few people compliment on how I handled myself with no coach, and I appreciated their comments, but it would've been better had I medaled.

Best compliment I received was a man telling me my lifting was really a testament to my faith. That meant the most, my strength comes from my Faith, and I'd be a fool not to acknowledge that

Thank you to everyone who's wished me well, and especially those who offered to help me here. Unfortunately due to circumstances in scheduling I didn't get to have anyone, but that's my own fault for not finding someone earlier, and really not sure if it affected me negatively.
Now it's back to training!

God bless y'all!

[weightliftingfan1]

Good job! Props on the weigh-in too.

What PRs have you hit in training?

[HunterHenzler]

Everything I've done in training PR's I've been around 77.
Bests are 97 and 115. I've cleaned 120

[weightliftingfan1]

A drop in almost 10 kilos?!
Good work sir!

[HunterHenzler]

Thank you! It was tough as heck for sure


Back to training!
BW=71.1kg.
~7hrs sleep last night, woke up on my own accord though, so I felt pretty rested
Tuesday, January 31st, 2012
from 7:35-8:45... 1 hr, 10 mins

Snatch- working on less forceful triple extension and more on using my hips (on sn and c&j)
warm-up x20, x40, x55
2x65
1x75
1x85
0x85
3x1x85- good.. felt slightly tough bc I'm adjusting to some technical changes, but felt strong


C&J
warm-up x60
2x80
1x90
4x1x100- couple of the jerks were slightly pressed out.


Front Squat
3x70
2x110
3x1x130- good
2x2x115- felt good as well


Bench- just wanna test by 20th birthday to see what Ican put up, will do this as well on Clean style DL
5x50
5x65
3x80- pretty tough. didn;t have a spotter and this was just about maximal

Ab Wheel ss w/ --> Hypers
6x --> 15x
8x --> 15x (+5kg)


CoC Grippers (~30mins later)
10x Sport
2x8x Trainer

Not bad at all.

Pre- 1 cup coffee, 6 peptibolic (4 immediately prior, 2 after waking), 1 alphaburn (after waking), 1 tsp beta-alanine
Peri- 1 bottle coconut water, 1/2 dark chocolate covered honeycomb after snatching (just needed something in me)
Post- 1 fish oil, 2 kre-alkalyn, 3 anavite, elite protein oatmeal (pwo meal)


Will shower and then have lunch before I get ready to head off to school.
Power sn/c&j on thurs

[HunterHenzler]

switched up training plan- will do full lifts 3 times a week, wil add in a power session (or day) in a month or so (after next meet)

bw=72.5 (I know...)

pre: some flax meal "porridge" w/ a half scoop of protein & T almond butter, 200 mg caffeine
peri: coconut water w/ beta alanine, dark choc. covered honeycomb
post: 2 scoops insupro + 1 scoop greens, 2 kre-alkalyn, 2 fish oil, 2 anavite

Thursday, February 2nd, 2012
from 7:32-9:02... 1 hr 30 mins


Snatch
bar work
1+1x40- power, full
2x55
2x65
1x75
1x80
4x1x86- all felt good, will add a kilo next monday or tuesday


C&J
1+1x50- power, full
2x65
2x80
1x90
1x95
1x102
0x102- left the clean n front like a dang fool
3x1x102- all good, jerks felt solid


Back Squat- this was way harder than it should've been// may be from not squatting really heavy in a few weeks due to tapering for Juniors..
5x70- easy
3x110- this was harder than it should've been
3x5x125- good, but felt tougher than it should've


OHP
5x40
3x50
5x55- was going to do 2x5.. will do either 3 or 5x5 next thurs with this weight


Pull-ups ss w/ --> DB Side Bends
5x --> 15x50#'s


CoC Grippers
10x Sport
3x8x Trainer


Hit 86/102=188

My plan as of right now is to add a kilo every workout on tues & thurs (do2-4 singles at the top weight). I might throw in some back off singles or double depending on how mast the weights are moving, etc. Saturday will be to maximum
Plan on doing a Linear progression on Back Squat, not sure how much I'll add each time, likely 2.5-5kg.
Will also do an LP approach on OHP.
End every workout with some core work (abs and/or lower back), and also with grippers- planning to add either a few reps or a set every workout.


And that's basically it, thanks for checking out my log!
God bless y'all!

[HunterHenzler]

Video of my lifts from Juniors:
http://www.youtube.com/watch?v=h_aa6X1GT5Q&list=UUH8b1iZ8QWvf2X_LzGcARsA&index=1&feature=plcp

[weightliftingfan1]

Video of my lifts from Juniors:
http://www.youtube.com/watch?v=h_aa6X1GT5Q&list=UUH8b1iZ8QWvf2X_LzGcARsA&index=1&feature=plcp

I'm jealous of your first jerk.

[HunterHenzler]

Haha thanks!


Just now posting this for yesterday, went into town after I trained and ate, then ran errands and got back home and hung out with my gf

BW was 71.7kg

Saturday. Fenruary 4th, 2011
from 9-10:40... 1 hr 40mins (15mins of breaks in there)


Front Squat
5x20
3x70
3x110
3x120- called it good there

10min break
Snatch
bar work
3x40- power, full, full from mid shin
1x60
1x70
0x80
1x80
1x85
5x0x90- technical errors.. Wasn't getting knees far back enough when the bar was passing by so I was giving up a lot of power. Will continue to work on that


C&J
1+1x50- power, full
1x75
1x85
1x95
.5x105- missed the jerk, was shot
1x105- good jerk!


Clean DL- no straps, just a hook. Want to see what I can pull by 20th b-day
1x110
1x130
1x150- still easy, over double bw
0x170- misloaded it at first so I wasted energy and focus, then got it loaded right and only got it a few inches off the ground before I decided I didn;t want to kill myself trying to get it.
I'll hit 170 next week


That's about it. Tuesday & Sat this week will be to maximum, thursday will be some higher volume like t/th were this past week. Will likely use some positional stuff either as warm-ups or on thurs.
Will add in a day the following week, etc.


Thanks for reading, God bless!

[HunterHenzler]

Switched up my training plan for this week. went heavy today

Monday, February 6th, 2012
from 4:32-6:02... 1 hr 30 mins (15 mins of break included)


Front Squat
5x20
3x70
3x110- too big of a jump I think
3x122- kinda tough, but good
walkout x 157- ~5 secs


10min break
Snatch
bar work
2x40- floor, at knee
2x50-floor, at knee
2x60-floor, at knee
1x70
1x80
1x85
1x87
0x89
1x89
2x0x90- 1st I high pulled it, second I over pulled it and it fell behind

5 min break
C&J
50
1x70
1x90
1x100
1x106- elbows were soft on the jerk, BUT they didn't move and I kept it OH... so I'm counting it =p


Sn DL
1x90
1x110
1x133


Pullups ss w/ --> Situps (on GB)
6x --> 6x (+5kg)


hit 89/106=195... Not bad. Going to keep trying to add a kilo at a time every heavy session to the classic lifts and 1-2 kilos on the front squats.
Will also alternate in some DL's to try and strengthen me postion-wise.
TOmorrow I'll either do the powers, or lifts with a pause at the knee (noticed I really am not good at pushing the knees back and really loading up.

Thanks for reading,
God bless y'all!

[HunterHenzler]

Tuesday, February 7th, 2012
from 7:35-8:45... 1 hr 10 mins


Pause Snatch- pause at knee for about 2 seconds
3x20
3x40
3x50
2x60
2x65
2x2x70


Pause Clean & Jerk- pause ~2 seconds
1x50
1x60
1x70
1x80
2x1x90- 1st wasn't so great so I did it again


Back Squat
5x20
5x70
3x110
3x5x127.5


Hanging Knee Raise ss w/ --> Hypers
2x [15x --> 10x (+5kg)]


CoC Grippers
12x Sport
2x10x Trainer


hit 70/90=160 in the paused variations
Good session, rest up tomorrow and plan on doing some volume in the full lifts on thursday, maximum on saturday

Thanks for cheacking it out.
God bless!

[weightliftingfan1]

Pause Snatch- pause at knee for about 2 seconds
3x20
3x40
3x50
2x60
2x65
2x2x70


Pause Clean & Jerk- pause ~2 seconds
1x50
1x60
1x70
1x80
2x1x90- 1st wasn't so great so I did it again


What's up with the pauses?

[HunterHenzler]

What's up with the pauses?

The only technical feedback I get is via video-ing myself, and I noticed I'm horrible at getting the knees back and keeping the bar close to me above the knees.
The pause is to help work out that technical flaw- because it forces me to hold the right position and actively think about it/feel it/get used to it

[weightliftingfan1]

The only technical feedback I get is via video-ing myself, and I noticed I'm horrible at getting the knees back and keeping the bar close to me above the knees.
The pause is to help work out that technical flaw- because it forces me to hold the right position and actively think about it/feel it/get used to it

I figured it was something like that.
Do you do a vertical bar path with your pulls from the floor?

[HunterHenzler]

Morning bw = 72.6

Thursday, February 9th, 2012
from 7:38-8:23... 45 mins


Hip Thrusts- new to these obviously, figuring out where I'm at, wrapped towel around bar
5x40
8x50
8x60


Power Snatch
bar work
3x40
2x60
2x70
2x75- missed the 2nd rep standing up from it, probably could "count" it, but I went ahead and got 2 legit reps in


Power C&J
(1+2) x60
(1+2) x70
(1+2) x80
(1+2) x90- good


OHP
5x40
5x50
2x5x55- pretty tough, stopepd after 2 sets


Pullups ss w/ --> DB Side BEnds
6x --> 15x55#'s


Hit 75/90=165 in the powers for doubles. Not bad at all, and was really a very quick session.
Will rest up tomorrow and go to max on saturday, also do some push presses and likely some "core work" after I finish.
Going to drop back to 50 on the OHP for 3x5 and increase 2kg every week. Will do these hip thrusts prior to my lifts on the Power variation days, see if it helps strengthen my 2nd pull any, I never feel like I get much from RDL's, so maybe this will be beneficial.
Think that's about it.

God bless!

[HunterHenzler]

training for yesterday- ate way too much after and wound up putting on more than a kilo I think...

Saturday, February 12th, 2012
from 9:55-11:55...2 hours


Front Squat
5x20
3x70
3x100
3x124


*10 min break*
Snatch
bar work
2x40
1x60
1x70
1x80
1x85
1x88
3x0x90
1x90- finally just made up my mind to do it!
2x60
2x70
3x2x75- last set was a power + full sn


C&J
60
1x80
1x90
1x100
2x.5x105
.5x107
1x107- finally, good one. the 3 jerk misses were a combo of bad tech. on clean that messed me up for the jerk, and just not getting my arms locked out


Push Press
3x60
8x65



hit 90/107=197
That was it, will go to max on tuesday I believe, depends on how my week pans out.
I think I'm going to go to a v-diet (modified) so that I eat regularly on days off, and have shakes on days I lift- this way I know I'm getting enough protein on training days, and also I need to drop the kilos back down... I've gotten way too carried away after Juniors, and really need to be more disciplined

Not much else to say.

God bless!

[HunterHenzler]

Monday, February 13th, 2012


Front Squat
5x20
3x70
3x100
3x126- think this is a PR


*10 min break*
Snatch
bar work
2x40
2x60
1x80
0x84- left it in front
1x84
1x88
1x91- felt really easy, but stopped there
2x60- was 3 attempts I think, WAY overpulled the first rep and missed it
2x70
2x75
2x77-good!


C&J
1x60
1x80
0x90- left it in front
1x90
1x100
.5x104
2x0x108- missed both cleans, called it there, was off on the c&j's today


Hit 91/100=191
Had a headache going into the session, and it affected me during the c&j's I think
Was happy with the front squats and snatches though, so I came away from the session with something good!

Turn 20 tomorrow, will likely go and lift heavy again as a birthday present to myself :D
Thanks for reading,
God bless y'all!

[HunterHenzler]

20th Bday!

Tuesday, February 14th, 2012


Hip Thrusts
8x50
8x60
8x70


Power Snatch
bar work
2x50
2x65
2x70
2x75
2x80-good set, probably do 2 doubles next time at this weight


Power C&J
1x60
1+1+1x80- pc, pp, sp. jk
.5x90- missed the push press
1+1x90- pc, sp. jk


OHP
5x20
5x40
2x5x50
8x50- good set


Pull-ups --> DB Side Bends --> Seated DB Cleans
5x --> 15x 60#'s --> 15x10#'s


CoC Grippers
10x Sp
15x Tr
5x Tr



Hit 80/90=170 in the powers. Not too bad at all.
Lifting on thursday- will be either paused lifts, from a deficit, or some kinda complex, then planing 3x5 in back squat;
then heavy on saturday
I think that's it.

God bless y'all!

[HunterHenzler]

Thursday, February 16th, 2012
from 7:31-9:16... 1hr 45 mins


Front Squat
5x20- gettign warmed up still
3x70
2x100
1x115
3x128- TOUGH! But good! 3rd rep I slowed down big time standing up but refused not to get the set


*10min break*
Snatch
bar
2x40
2x60
1x70
1x75
1x80
1x85
1x90
1x92- still hadn't missed yet! Feeling good!
3x60
2x70
2x75
2x80- good double, stopepd there to move on to c&j's


*~5min break*
C&J
2x60- power c&j, c&j
1x80
1x90
1x95
1x100- good
2x.5x105- what the heck, 100 felt good
2x (1+2) x90- jerked it twice for good measure
(1+2) x95- again, 2 jerks
.5x108- Really good clean, jerk wasn't there


Clean DL
2x110
1x130
1x145
1x157


Sots Press
8x20
2x8x30


Hit 92/100=192..
I'm starting to think the front squats at the front of the workout are taking out my leg strength for the jerks, not forsure. Will do some rack jerks if I get to lift tomorrow or saturday (not sure, may be busy)....
Last heavy session will likely be monday, and plan on doing a little bit of higher volume.
Not sure if I'll make weight for the 69's, but if I don't it's really not a big deal



Thanks for checking out my log,
God bless!

[HunterHenzler]

Sunday, February 19th, 2012
from 11-12... 1 hr


Snatch
bar
40
1x60
1x70
1x75
1x80
1x84
0x87
1x87
2x0x92- no straps yet
0x80- put straps on for a little mroe volume
3x1x80
2x1x85
0x85- stopped here


C&J
2x60- power, then full
1x80
1x90
2x.5x100- both jerks were right there, 1st one my back leg slipped, 2nd one my right shoulder got a little off-kilter and made me lose balance/control of the bar
1x100- good. I was pissed by now
.5x110- just wanted to get in a heavy clean. VERY good clean, went ahead and tried to jerk it, but not really even close


Back Squat
5x70
3x110
2x140


87/100=187

Nothing worth saying about today
Lent starts wednesday,and I think I'll take upon lifting EVERY single day of Lent, even if it's only light.
It'll keep me focused, and Lord knows that I need that right now.
Felt lethargic today, and I think it's mroe from lack of lifting than it is from lifting... ironic.


Thansk for reading, God bless!

[HunterHenzler]

Tuesday, February 21st, 2012- this will be my last heavy day before the comp. saturday


Front Squat
5x20
3x70
3x90
1x110
3x130- tough, but good!


Snatch
bar
1+1x40
1x60
1x70
1x80
1x85
2x0x90- first I had it over head but in front of me in the bottom, 2nd attempt I start to stand up but it was in frotn of me and I lost it.


C&J
1+1x60
1x80
1x90
1x100--good
2x.5x110- SMOKED both cleans, which makes me feel good about it, the first jerk I didn't get arms locked out, will for sure get this saturday. 2nd one I ran out of gas to attempt to jerk it


OHP
5x20
5x40
2x5x52
7x52- couldn't quite get the 8th rep, but I did extra reps anyways


85/100=185... but I was close to 15kg more total wise.
Not worrying about making weight this meet (or for awhile I think). Going to just get strong as heck and qualify in the 77's for the AO, and declare down again like I did for Jr's.

Thanks for reading my log!
God bless,
Hunter

[HunterHenzler]

Meet saturday, so I was VERY quick today, didn't even bother to strap up or tape thumbs. Just wanted to get in my 1st day of lifting for Lent- as opposed to making a sacrifice this Lent- I'm taking on liftign every single day, as I think that it would be mroe beneficial for me physically and discipline-wise. Check out my blog and I go in-depth there more



Wednesday, February 22nd, 2012
4:45-5:05... 20 minutes


Pullups
5x


Back Squat
5x20
3x70
2x115


Snatch
bar
1x40
1x50
1x60
1x70
1x80- this felt really good, thought about hitting 80, but I'll save it... and be hungry for heavy weights on saturday


C&J
1+2x50- power clean
1x70- power cl
1x90
1x100- felt good


Hypers
10x


80/100=180
Very quick, pretty light, with a small amount of accessory work just to keep blood flowing around
Havign a shake, church later, then will have another shake before I go to bed. maybe with some nut butter


Thanks for reading, God bless!

[HunterHenzler]

10 mins today,

February 23rd, 2012


Back Squat
5x20
3x60
2x90
1x110


Power Snatch
bar
2x40
1x50
1x60


Power C&J- immediately into jerk, no transition between p. cl. and jerk
1x60
1x80


That was it. Very fast.
Left knee (above the patella) is giving me a little bit of trouble, not sure what it is, but need to get it figure out.
Also left hamstring was feeling a little odd today, I definately need to up the hammy work I do.. I think they're big inhibitors for me

God bless

[mwhities]

Left knee (above the patella) is giving me a little bit of trouble, not sure what it is, but need to get it figure out.

Do you have access to a camera? Post your video in here if you can. See if we can figure out what the issue is.

[HunterHenzler]

Sn/C&J to 60/70 today

[HunterHenzler]

Meet at BlackBox and had a pretty good meet- actually got to eat breakfast, and not starve myself (figuratively speaking... for the most part) coming into the meet.

Weighed in at 74.5 (after having breakfast haha)

Snatch
87
X92- left in front some
92- this was cheesecake, felt VERY good


C&J
100 (Opened super light and got a total in)
108- felt good so I went for a comp. pr next
114


so 92/114=206, which is a kilo lower than my best, and tied for 2nd best haha.
Will go in and front squat tomorrow, and start intense, heavy training monday.


Thanks for reading my log,
God bless!

[HunterHenzler]

Video of my lifts:
http://www.youtube.com/watch?v=g2Kq2YTIcuo

[HunterHenzler]

Sunday, February 26th, 2012
less than 10 minutes


Front Squat
5x20
4x60
3x90
2x110
1x120

[JRut]

I lifted at this meet as well. It was a little crowded in there but they had a nice warm-up area with 3 platforms and some good bars and plates. The main platform was on the far end of the room with Elieko steel and Pendlay rubber. I was pretty happy with the set-up and the way everything was run here. I did see Hunter lift, but was busy warming up for my session. Glad to know it went well.

My results:

Snatch
100
110
114 - PR

Clean and Jerk
130
136 - fail
136 - ties PR

Total
250 - PR

Thankfully, Lyndon Echols lifted at 94 so I was able to win the 105 class. That freak beast totaled around 281 and had a pretty bad meet.

Dutch said he'll put the results up on their blog tomorrow and have everything submitted to USAW next week.

[HunterHenzler]

Monday, February 27th, 2012
from 1:52-4:02... 1 hr, 10 mins


Front Squat- was going to try and hit a triple PR...
5x20
3x60
2x90
1x115
1x132- missed 2nd rep...


Snatch
bar
1+1x40
1x60
1x70
1x80
1x85
2x1x90-feeling really good, went for a big PR
0x100- had it overhead, but missed it behind: it landed on my back and pushed me forward.. kinda tweaked my right knee a little, but went on
2x60- on these, 1st rep was from the floor, then 2nd rep I lowered to knee and snatched it)
2x65
2x70
2x75- felt good. feeling fast


C&J
2x60- 1st power, 2nd full
1x80
1x90
1x100- right knee bothering me a little bit
0x110- just not today... stopped there


Sn grip OHP
8x20
8x30
8x40


Death March- reps are each leg. done with a DB in each hand
8x25#'s
8x35's


hit 90/100=190. Nto a bad day, think I could have hit PR's had I not taken big jumps (and tweaked knee on snatch).
But today's in the books, will do powers and likely back squat to a heavy single tomorrow, depends on how the knee is feeling

Thanks for reading- God bless!

[HunterHenzler]

I lifted at this meet as well. It was a little crowded in there but they had a nice warm-up area with 3 platforms and some good bars and plates. The main platform was on the far end of the room with Elieko steel and Pendlay rubber. I was pretty happy with the set-up and the way everything was run here. I did see Hunter lift, but was busy warming up for my session. Glad to know it went well.

My results:

Snatch
100
110
114 - PR

Clean and Jerk
130
136 - fail
136 - ties PR

Total
250 - PR

Thankfully, Lyndon Echols lifted at 94 so I was able to win the 105 class. That freak beast totaled around 281 and had a pretty bad meet.

Dutch said he'll put the results up on their blog tomorrow and have everything submitted to USAW next week.

Sweet Brother! I didn't know if anyone else from on SS was there. Looks like you had a HECK of a day!

I agree it was a little tight, but it was nice that the crowd was leaving in "shifts" as the sessions went on haha

You're Jeremy Rutledge I'm judging by the user name? I remembered hearing Dutch call the name for y'all to weigh-in and for some reason it stuck out haha

I know there was a meet in Moore, OK the weekend before Fort Worth, but do you have any insider info on whether there will be any other meets in OK this year?

God bless ya Brother!

[JRut]

Sweet Brother! I didn't know if anyone else from on SS was there. Looks like you had a HECK of a day!

I agree it was a little tight, but it was nice that the crowd was leaving in "shifts" as the sessions went on haha

You're Jeremy Rutledge I'm judging by the user name? I remembered hearing Dutch call the name for y'all to weigh-in and for some reason it stuck out haha

I know there was a meet in Moore, OK the weekend before Fort Worth, but do you have any insider info on whether there will be any other meets in OK this year?

God bless ya Brother!

I had an almost perfect meet. I wanted to hit 136 on my 2nd attempt and take a stab up toward 140, but I'm extremely happy with the way everything turned out. I remembered you from another meet in Van Alstyne a few months ago.

The meet in Moore was us (southcentralbarbell.com). Ryan and I got sick of having to drive to Texas or Kansas to compete, so we took it upon ourselves to get the scene up and running in Oklahoma again. This was our first effort and it turned out pretty darn well. Our plan is to follow that up with the Oklahoma State and Open Championships this summer. We're looking at late June or early July, and we plan to make a spectacle out of it. We're talking to a big hotel downtown with a conference room that can hold 300 spectators and two platforms, with an entirely seperate warm up area for athletes and coaches only. Food, tshirts, prizes, photographers . . . we really want to take this sport to the next level. If you're a decent football or basketball player you're treated like a god. But even the most badass weightlifters are almost completely ignored. We're trying to change that and bring some attention and excitement to this sport.

[JRut]

Here's my recap from Black Box (http://www.southcentralbarbell.com/). I'll try to add video, pics, and results as they emerge.

[HunterHenzler]

Here's my recap from Black Box (http://www.southcentralbarbell.com/). I'll try to add video, pics, and results as they emerge.

Sweet!
You'll have to make sure and let me know if/when you guys host a meet next, and I'll try to make the trip.

I think Rip is hosting a meet in abotu month (end of march), but I may be mistaken


lifted twice today

Thursday, March 1st, 2012
AM, from 7:28-7:53... 25 mins

Power Snatch
bar
3x40
2x50
1x60
2x1x70
2x1x75


Power Clean & Power Jerk
1x50
1x60
1x70
1x80
2x1x90


Hip Thrusts
10x50



PM- 6-6:55


Deficit Sn-on 4 mats, about 1" or so
bar
2x40
2x50
2x60
2x70
2x1x80


Snatch
1x85
2x0x90
1x90- smoked it
0x95


Deficit C&J
1+2x60
1+2x80
1+2x90


C&J
1x100
0x110- misracked clean and lost forward at bottom
.5x110- good clean, missed jerk


OHP
5x20
5x40
3x50
8x54- good, tough set


Back Squat- not getting a great bounce out of the bottom, still taking it easy on the right knee after monday
5x50
5x90
3x120
3x140-good set!


Pullups ss w/ --> Hypers
5x --> 15x (+5kg)



so hit 75/90=165 in the morning on powers
then 90/100=190 in the evening

Not a bad day, will go in tomorrow, likely early in the morning and f. squat, then try and go back in the evening... nto sure how much time I 'll have


God bless

[JRut]

The Bill Starr Memorial Oly Meet should be in a few weeks. Depending on how training goes I might toss my hat in the ring. I took 4 days off after Black Box so I'm just now starting back. We'll see.

As of right now the plan is to hold the Oklahoma State and Open Championships sometime this summer, maybe around the 4th of July, and we'd love to have you up.

Enjoy reading your training log. Keep pushing!!

[Mr_Rogers]

Video of my lifts:
http://www.youtube.com/watch?v=g2Kq2YTIcuo

Great work Hunter. Very impressive stuff.

[weightliftingfan1]

Great work Hunter. Very impressive stuff.
Agreed

[HunterHenzler]

The Bill Starr Memorial Oly Meet should be in a few weeks. Depending on how training goes I might toss my hat in the ring. I took 4 days off after Black Box so I'm just now starting back. We'll see.

As of right now the plan is to hold the Oklahoma State and Open Championships sometime this summer, maybe around the 4th of July, and we'd love to have you up.

Enjoy reading your training log. Keep pushing!!

Thanks Bud!
Hopefully I'll ge t to make the trip, look forward to meeting and competing along side you some time!


Great work Hunter. Very impressive stuff.

Thank you, it was a beautiful day in the neighborhood =p


Agreed

I appreciate it Zach!





Friday, March 2nd, 2012
AM... 7:05-15... 10 mins


Hypers
10x


Front Squat
5x20
3x60
3x90
1x110- stopped there, bothered right knee a little, pushed knee too far forward at bottom


Death March
10x20#'s



PM
9:05-25..20mins


Power Snatch
bar
2x40
2x50
2x60
2x70
2x75


Power Clean & Power JErk
1x60
1x75
1x85
1x92.5


75/92.5=167.5... up 2.5kg from powers on thursday. small, but constant improvements

Will go heavy and high volume (assuming knee is feeling good) tomorrow morning

God bless!

[HunterHenzler]

Saturday, March 3rd, 2012
9:20-10:35... 1 hr, 15mins


Front Squat
3x20
3x60
3x90
3x110- felt pretty good, stopped there


Snatch
bar
2x40- floor, hang
2x50- floor, hang
2x60- floor, hang
1x70
1x80
1x82
1x84
1x86
1x88
1x90
0x93
1x90
0x90


C&J
2x60
1x80
1x90
1x101


Cleans
1x110- didn't even attempt the jerk
1x115
2x0x120- just a little off in racking it, felt pretty strong off the floor, apparently not enough though


OH Support
5x60
3x3second holdsx100
5x5 secondsx120
1x3secondsx120- lifted it off, walked forward and held it for ~3 seconds, then dropped it to the ground


Death Match ss w/ --> Hypers
10x 30#'s --> 10x (+5kg)
10x 40#'s --> 10x (+5kg)


90/101=191

Good session, did a decent amount of lifting, will go in tomorrow and front squat (fairly light), then some sort of heavy full lifts (blocks maybe, or from deficit, maybe a somplex) on monday


God bless

[mwhities]

Great job.

[HunterHenzler]

Sunday, March 4th, 2012
from 10:05-15... 10 mins


Front Squat
5x60
3x80
1x100


Snatch
bar
1x40
1x50
1x60


C&J
1x60
1x80


60/80=140
More of a warm-up and to get in a keep the body moving

[JRut]

FYI: I think we've decided to do the Liberty Open again this year. July 7th @ WFAC. Let me know if you can make that one. And keep up the hard work!

[HunterHenzler]

I'm planning on doing the Liberty Open in July, assuming nothing big gets in the way or prevents me.
Thanks J, you too- do you keep a Log online anywhere?


Monday, March 5th, 2012
AM- 10mins


Front Squat
3x20
3x60
3x110
2x130- should've put an extra kilo on and triple it (for a PR), but Ididn;t realize it was going to be so relatively easy!



PM
~55-mins


Deficit Sn, with 2 sec. pause at knee
bar
3x40
2x50
2x60
2x70
1x80- missed double, close but got a little off on the 2nd rep


Sn Pull + Sn from Knee
2x(1+1) x60
(1+1) x70
2x (1+1) x80


Clean + Front Squat + Jerk
(1+2+1) x60
(1+2+1) x80
(1+2+1) x90
(1+2+1) x100- very happy with this, stopped there


OHP
5x20
3x40
1x50
10x55- has to be a PR haha, after 3 I knew I was just gonna go for broke and try and hit 10 reps


Back Squat
5x60
3x110
1x140
1x160- good
0x170- not really that close, mental block maybe


Neutral Grip Pull-ups
5x


so hit 80/100=180... (In variations, mind you)
Just one of those days were I know I got stronger! Not much else to say, was doing variations to reinforce some of my weaker habits- (being in good positons, and jerking after a tough clean, etc.)

God bless!

[HunterHenzler]

Tuesday, March 6th, 2012
55mins


Snatch
bar
2x40
1x50
1x60
1x70
1x80
1x85
0x90
1x90-good
3x0x95


C&J
1x60
1x80
1x95
1x105
1x110-good!


Cleans-didn't attempt to jerk the weights
1x115
2x0x120- just couldn;t quite get it racked, I know I can stand up with it if I get it on my shoulders. Will work RDL's, pulls, clean from blocks to strengthen this weakness


Front Squat
2x60
2x90
2x110
2x2x130- good!
1x140- stopped there, 5kg under my PR
3x110



hit 90/110=200
Not a bad session at all, planning on f. squattign tomorrow morning, then doing lifts from the blocks (and some extra jerks) tomorrow afternoon or evening.
Feeling pretty good, just need to keep ironing out technical imperferctions and gettign stronger.

God bless!

[mwhities]

Nice Front Squats. I think before I got serious with SS, I did 135X5 or so before. I'm not quite designed for front squats though.

Keep it up.

[JRut]

I'm planning on doing the Liberty Open in July, assuming nothing big gets in the way or prevents me.
Thanks J, you too- do you keep a Log online anywhere?

I keep a log on my computer and ocasionally discuss training and programming with a few friends and coaches around here, but nothing on-line. Liberty is just at a really good time I'll do a 12-week strength-based cycle and finish with a 5-week Oly specialized cycle and peak at 18 weeks. I'd really like to qualify for something at Liberty. I'll keep you posted.

[HunterHenzler]

Nice Front Squats. I think before I got serious with SS, I did 135X5 or so before. I'm not quite designed for front squats though.

Keep it up.
Haha thank you- I'm gettign to the point where I'm a lot more comfortable with Front squats as opposed to back squats. I just have to grow some cajones and get under heavy cleans haha- I shouldn't have any problem standing up!


I keep a log on my computer and ocasionally discuss training and programming with a few friends and coaches around here, but nothing on-line. Liberty is just at a really good time I'll do a 12-week strength-based cycle and finish with a 5-week Oly specialized cycle and peak at 18 weeks. I'd really like to qualify for something at Liberty. I'll keep you posted.

Alright I see. I like keeping mine online for the fact that I can easily use a search function in the thread and don't have to thumb through pages (although I keep a hard copy in a 3 ring binder as well)
I am hoping to qualify for something as well- if I post a 216 total as a 69 then I'll be qualified for the AO, just not sure when I'm going to put up that total. Hopefully before the Liberty, just have to see how my training is going and how my body is adapting!


lifting from yesterday-

Wednesday, March 7th, 2012
~50 mins


Snatch from Blocks- at knee, maybe a cm below my kneecap.. took me a few sets to figure out how to set them at the right height (not intended to be lifted off of)
2x2x40
2x50
1x60
1x70
4x1x80- pretty good! Just wanted to establish a base off of these today


Clean from Blocks
1x60
1x80
1x90
3x1x100- felt pretty good


Front Squat + Jerk
(3+1) x60
(2+1) x80
(2+1) x90
(2+1) x100


RDL- never feel like I get much from these, but we'll see
5x60
5x90
5x110


Reverse Hypers (makeshift off of GHB) ss w/ --> Hanging Knee Raises
2x [15x --> 15x]


hit 80/100 off the blocks (and out of the racks for the f. sq+jk)
Was contemplating going to a small meet ~1.5hrs away on saturday, but doesn't look like I can make it. I did very light powers this morning, so I'll likely go back and go to maximum this evening after I get out of classes

Styill not sure what my upcoming meet schedule looks like.. I may go to W.f> at the end of the month, but thinking about trying to make University nationals...
Goign to a wedding in south texas that saturday, so it'd be a TON of driving and out of the way, but we'll see how gas prices look and what kind of persuading I can do :p


Thanks for reading y'all,
God bless!

[HunterHenzler]

Thursdyay, March 8th, 2012
AM-

Back Squat
5x20
3x60
2x1x110


Power Snatch
bar
2x40
1x50
1x60


Power C&J
1x60
1x80




PM... 65minutes


Snatch
warmup complex- x20, x40, x50, x60
1x70
1x80
1x90
0x98-clarked it
2x1x80
1x85
0x90
1x90
0x90
2x1x90- just wanted to hit it twice consecutively


C&J
1x60
1x80
1x100
.5x110- tough clean made me miss the jerk
1x110
2x0x120- just wanted to clean it
1x110- good rep!
0x115- missed the clean.. wanted to attempt a c&j, but just wasn't there tonight


Push Press
5x20
3x60
2x80
1x90
1x95- tough, but got it!
http://youtu.be/1YyKuOfSvkU


Back Squat
5x60
3x100
1x130
3x150- pretty good, need to be tripling about 180 though! haha


Not a bad day at all.
Hit 90/110=200

Will likely go heavy again tomorrow morning, depends on how my body is feeling


God bless!

[HunterHenzler]

Friday, March 9th, 2012
am- ~25 minutes


Front Squat
3x20
3x60
3x100
3x131- good! 1kg PR, but I had to hit some kinda PR haha


Snatch
warm-up x20, x40
1x60


C&J
1x60
1x80



PM- ~50 mins


Snatch
x20
1x40
1x60
2x1x80
1x85
2x0x90- both jsut stupid misses that I should've made
1x90
0x92.5- nothing left


C&J
1x60
1x80
1x100
1x107.5


Cleans
1x112.5- missed the jerk
1x117.5- good clean!
0x122.5- tried for a PR


Clean Pull
3x110
3x120
3x125


Front Squat
3x60
3x90
1x120
1x130


hit 90/107.5=197.5
Not a bad session.
Abs were tired during the heavy cleans & c&j's this afternoon, I imagine from the heavy front squat set this morning, was weird though

That's about it,
God bless

[HunterHenzler]

Went to a small meet yesterday on a last minute decision becauser it was close (2 hours)


Warmed up in lbs bc the comp. set was the only kilo plates, made it a little confusing, but since I had trained heavy almost every day this week, I treated the meet more like a heavy training session

BW=74.6

Snatch
85
X90
90

C&J
105
110
X 115... EASY clean, got a little crooked with bar on shoulders I think, and missed the jerk because Iwas off balance (see video)


90/110=200
Not a bad training meet, about a month out from Uni Nat's, need to start dropping weight and up the intensity even more for a few weeks.
My minimum goal is to qualify for the AO in 69's, which is a 216 total. Definately achievable, because I've been consistently underperforming from what I'm capable of in most meets.


Thanks for reading, will go in a frotn squat later

God bless!

[HunterHenzler]

Video of lifts from yesterday's impromptu Comp:
http://youtu.be/FKmQyx7Nwbw

Sunday, March 11th, 2012
20mins

Pullups
2x5x


Front Squat
3x20
2x70
1x110
1x130
1x140- good


Power Snatch
bar
1x40
1x60


Power Clean & Power Jerk
1x60
1x80


that was it
60/80=140
Walked to and from the weightroom from home, maybe half mile each way (approx.)

[mwhities]

Great video!

Is it just me or does it seem like you are going to wide stances for the jerk? It almost looks that's why you missed the 115.

[HunterHenzler]

Monday, March 12th, 2012
~1 hr, AM


Snatch
bar
2x40
1x60
1x70
1x80
0x80
1x80
3x0x85
1x85
2x0x90
2x60- floor, hang
2x70-flr, hng
3x75- flr, hng x2


Clean + Front Squat + Jerk
(1+2+1) x60
(1+2+1) x80
(1+2+1) x95
(1+2+0) x102.5- missed the jerk, ah
0x102.5- missed the clean, wth
(1+2+1) x102.5- there ya go, finally got it


OHP
5x20
3x40
1x50
8x57.5- most I've done for 8 before was 55, so tech. a PR set of 8


GM's
8x40
8x50- not really tough, never really liked GM's too much, but I have to get my glutes and hams stronger


So hit 90/102.5=192.5 yesterday

Will go in multiple times today as I have nothing better to do during this spring break, up the volume and intensity a lot this week

God bless!

[HunterHenzler]

Great video!

Is it just me or does it seem like you are going to wide stances for the jerk? It almost looks that's why you missed the 115.

Thank you!
After messing around with quite a few stance widths, I found out I jerk more consistently when my "dip & drive" is a wider stance, but you're right that I shot my back leg out laterally instead of back on that 115, not really sure why the heck I did that!
Not having a coach watching me every day/every session I get stupid habits that come through every now and then unfortunately

[HunterHenzler]

Tuesday, March 13th, 2012
AM- ~40 mins


Snatch
bar
1x40
1x50
1x60
1x70
1x80
0x90
1x80
3x0x85-idk wth was going on


C&J
1x60
1x80
0x100- missed clean because my shoe stuch on the floor
1x100


Front Squat
3x60
2x100
1x130
1x140
0x150- didn't have a chance of standing up with it

80/100=180 in the morning



PM- 1 hr, 35 mins



Snatch
bar
2x40- floor, hang
2x50- floor, hang
1x60
1x70
1x80
1x90
0x100- high pull to chin
1x70
1x75
1x80
1x85
1x90
0x95
0x90
2x80
1x82.5
0x82.5-stupid miss
2x82.5
2x85-good!
0x90
2x0x92.5- first was super close, so I tried again, and was running out of gas


C&J
1x60
1x80
1x100-good
0x117.5- jumped big straight to a PR weight
2x.5x110- both tough cleans with missed jerks
1x90
1x105
1x110-good, just had to get in a rhythm
0x117.5- no clean, probably should've taken smaller jump


Back Squat
3x60
3x110
2x140
2x150
0x160- no-go today
5x2x110- quick reps



Hypers --> Seated DB Cleans --> DB Chinese Rows
15 --> 15x 10#'s --> 15x 25#'s
10x (+10kg) --> 10x 15#'s --> 10x 30#'s


hit 90/110=200 in the afternoon.

Not a bad session, nor bad day at all for that matter.

Need to keep pushing body and strengthening my PC, and my jerk, they're both m yweak link in the chain right now.

God bless

[HunterHenzler]

Wednesday, March 14th 2012 "Pi Day"!!!
AM-30mins

GM's
10x20
10x40


Power Snatch
2x40- floor, hang
1x50
1x60
1x70
1x75
2x1x80- first may not have been power, not sure, so did it again


Power Clean & Power Jerk
1x60
1x80
1x90
1x95


Front Squat
3x60
2x100
1x120
1x132.5- tweaked upper left back a little bit. was going to try and triple it, but I knew I needed to stop then

80/95=195


PM-1 hr 10mins

Snatch
bar
2x40- floor, hang
1x50
1x60
1x70
1x75
1x80
1x85
0x91
1x91- good and easy
0x94- pull
0x90
1x90- wanted to end on a good note


Clean & Jerk
1x60
1x70
1x80
1x90
1x100
.5x110
1x110- good jerk!
0x120- no clean, need to grow some and get under faster, or get the bar farther back, SOMETHING.. bc I've done it before when I wasn't as strong (at least I don't think I really was)


RDL- down to a good stretch in hams, pull up to about mid-thigh, so it wasn't a complete standing up with it
5x60
5x80
5x100


Front Squat + Jerk
(2+0) x60- just front squatted it, then thought I oughta do something upper
(3+1) x60
(3+1) x80
(3+1) x100- did a 2 plus 1 last week, so did an extra f. sq this week
(1+0) x110- NOTHING there for the jerk


Hang Muscle SN
10x40- first rep from the floor, every other rep was lowered to about the top of knee, or top of my knee sleeves


91/110=201


Not a bad day whatsoever, see how my body feels tomorrow, will likely do some block work in the morning and quite a few singles or doubles in the front squat. And maybe heavy in the afternoon/evening, if my body is feeling it


Thanks for checking out my log,
God bless!

[HunterHenzler]

feeling beat up big time by the end of the day today

THursday, March 15th, 2012
AM- ~25 mins


Block Snatch- stood on 4 of the rubber mats there, so that the net height of the blocks was right below my knee
2x40
2x60
1x70
1x80
1x82.5- felt really good
1x80


Block Clean + Front Squat
(1+0) x60
(1+1) x60
(1+1) x80
(1+1) x90
(1+1) x100
(1+1) x105



PM- 1 hr


Snatch
bar
1x40
1x50
1x60
1x70
1x80
0x85
1x85
3x0x90
2x60
2x67.5
0x75- hit the bar hard with hips and it knocked it was forward, was a "WTH?!?!" moment
2x75
2x82.5
1x87.5- missed the 2nd rep! Was trying to get a really heavy double


C&J
1x60
1x80
1x90
1x100- wrists & forearms were feeling really beat up from all the cleans (and jerks too I imagine), so stopped there before I hurt something bad


Front Squat
2x60
2x100
0x130- probably too big of a jump


GM's
10x20
10x40


DB Rev Wrist Curls
2x15x10#'s- trying to get some blood flowing into the wrists & forearms and see if that helps promote some recovery


87.5/100=187.5
Will take it easy on the wrists tomorrow and just do some back squats, and maybe some pullups, stuff to burn some energy and keep training, but let my wrists recover.
Will then go maximum on saturday again, and powers & f sq on sunday.... then back to a "normal" training schedule on monday

Thanks for reading,
God bless!

[HunterHenzler]

yesterday- Friday, March 16th, 2012
~45 mins

Snatch
bar
2x2x50
1x60
1x70
1x80


C&J
2x1x60
1x80
1x90
1x100


Back Squat
5x70
3x110
2x150
2x5x137.5- not too bad


80/100=180



this morning- Saturday, March 17th, 2012
1hr, 35 mins

Snatch
bar
2x2x50
1x70
1x80
2x1x90-good!!
2x1x80
3x1x82.5
2x1x85
1x87.5
1x90
1x92.5- still feeling good
0x95-high pulled it, only miss for snatches


C&J
2x60- pc&pj, c&j
1x80
1x90
1x100
1x105
.5x110- started to black out before jerk, just dropped it to the floor
1x103.5
1x107.5- heaviest jerk of the day

Cleans
1x110
2x0x115- couldn't quite get it racked right, and was leaning forward in the catch, should've been easy


OH Support
3x 5seconds x60
3x 5sec x100
3x 5sec x130
10sec x100- walked it off the rack and held it for 10seconds for the final "finishing set"


Front Squat
3x60
2x100
5x120- not sure I've ever done f.sq's for 5 before, this was tough though


92.5/107.5=200

Tomorrow I'll front squat to max and do some medium-ish powers-nothign to beat me up, but to keep body moving


Thanks for reading, God bless!

[HunterHenzler]

Sunday, March 18th, 2012


Power Snatch
bar
2x2x50
1x60
1x65- best of the bunch


PC&PJ
1x60
1x70
1x80
1x85


Back Squat- going to start adding in volume after squatting to a maximum
4x70
4x110
2x130
2x145
1x155- stopped there
3x3x140-good sets, not too difficult really. was above 90% of heaviest single. add some kilors or reps next time for drop-down sets


YTWL's
6x 1.25kg's... just getting some blood flowing in the RC and rear delts.. the right rear delt (or somethign in that area) has been slightly hurting, probably need to stretch surrounding muscles as well.


65/85=150


Good quick session, legs are feeling really good!

God bless

[HunterHenzler]

Monday, Match 19th, 2012
pm- 1hr, 40 mins


Front Squat
5x20
2x60
2x100
1x130
1x137.5


Snatch
2x2x50
1x60
1x70
1x80
1x87.5
0x90
2x1x90
0x92.5
2x70
1x80
1x85
1x87.5
2x90 PR Double
1x95- SMOKED THIS FREAKING WEIGHT
3x0x100- first two I didn't get under it fast enough. 3rd attempt was just a high pull


C&J
1x60
1x80
1x90
1x100
1x105
1x110-good
2x0x117.5-missed both cleans... weird, left the bar forward


OHP
5x20
4x40
3x50
1x57.5
1x62.5
0x67.5- trying to hit a pr single.. weird bc I've pressed 65 for a triple I believe
7x60- rep PR


RDL ss w/ --> Chinese Rows
5x70 --> 10x25#'s
5x90 --> 10x30's
5x110 --> 10x35's


DB Side Bends ss w/ --> DB Wrist Extensions
12x50#'s --> 15x10#'s
10x75's --> 15x10's

hit 95/110=205. Not a bad day at all! Felt really good on snatches, and it showed in the PR double, and almost hitting a single PR. Will keep attacking those weights, I'm on the verge of some big PR's- just as soon as I strengthen up some of my weaknesses and keep honing technique


God bless

[HunterHenzler]

Tuesday, March 20th, 2012

Front Squat
5x20
3x70
2x100
1x120
1x130
1x140- good, 5kg below my PR


Power Snatch
2x2x50
2x60
1x70
1x80
1x85- 3kg shy of a PR
1x80
2x80- probably a PR double, but not sure


PC&PJ
2x60
1x80
1x90
1x95
1x100- UGLY
3x1x90- these were really easy


Back Squat
5x70
2x110
1x140
1x160-good, 5kg shy of a PR
3x130
3x135
3x140
3x145
2x150- was going to try and double 5-10 higher, but stopped there


85/100=185 in the powers.
Not bad at all!



God bless

[HunterHenzler]

Thursday, March 21st, 2012
1hr 10mins


Front Squat
5x20
3x60
2x90
2x110
1x130
1x140


Snatch
2x50
1x60
1x70
1x80
1x85
2x0x90-felt easy, and left both of these in front
1x90
0x90
1x80
2x82.5


C&J
2x60-power, full
1x80
1x90
.5x110
0x110-missed clean forward
1x110- caught with unlocked elbows


Push Press
5x20
2x50
2x70
3x80
3x82.5
2x85- missed the 3rd rep


Snatch RDL ss w/ --> DB Cleans
8x60 --> 10x10#'s
8x70 --> 10x15's


Hanging knees-to-armpits ss w/ --> DB Wrist Ext
10x --> 10x10#'s
10x --> 10x15's


90/110=200. these felt pretty easy too.
Didn't push volume at all today, will go heavy when I lift tomorrow and do some higher volume, then lighter friday, heavy & high volume again saturday

God bless!

[skipbeat]

goddamn youre strong for 19! awesome lifts man, really motivating. good luck in your training!

[HunterHenzler]

goddamn youre strong for 19! awesome lifts man, really motivating. good luck in your training!
Haha, I turned 20 in February, but thank you! I appreciate that!

Thursday, March 22nd, 2012
1hr 30 mins


Snatch
2x2x50
1x60
1x70
1x80
1x85
1x90
0x92.5
1x92.5
1x95-good!
0x97.5
2x75-this felt tough for soem reason
2x80
2x82.5-missed the 2nd attempt at a rep, so it was technically a triple attempt with the middle rep missed
2x85
1x87.5
1x90
0x97.5-had to try it again


C&J-this suffered some from all the volume on snatches, Ithink next week I'll c&j first in my sessions
2x50-power, full
2x70-power, full
1x90
2x1x100
.5x105-getting dizzy, no jerk attempt
1x105
.5x107.5


Back Squat
5x70
2x110
2x135
1x145
1x155
1x160
3x130
3x140
3x145
3x150- this was easier than 145


95/105=200...Will go off the blocks tomorrow afternoon, planning on blocks above the knee, we'll see if I can rig something like that up though.
Heavy on saturday

God bless

[HunterHenzler]

Friday, March 23rd, 2012
~30 mins

No hook/feet Snatch
3x40
2x40
2x2x50
2x60


No hook/feet C&J
2x50
1x60
1x70
2x1x80


Front Squat
3x70
2x110
1x130
1x140


60/80=140

Lower back was tired today for some reason, so I took it pretty light, was surprised with the 140 f. sq bc of my fatigued back.

Heavy tomorrow, and I think I've got a training partner, hoping he'll snatch and c&j with me, but not sure. He's a strong sob, same age as I and squatted 600 something as a 242 when we were in HS I believe- was a lift away from medaling at the state Powerlifting meet I think.
So I'm looking orward to having a buddy who's competitive that might start taking up the lfits with me!

God bless

[HunterHenzler]

Saturday, March 24th, 2012
~1hr 10mins

Snatch
bar
2x2x50
1x60
1x70
1x80
1x85
1x90
1x92.5
2x0x95


C&J
2x1x60
2x1x80
1x90
1x100
.5x110
1x110
0x120

92.5/110=202.5
was a good quick session, no time to do anything else, I had to hurry up and leave after my last clean attempt



Sunday, March 25th, 2012


Pullups
2x5x


Power Snatch
2x2x50
1x60
1x70
2x1x75- approx 80% of yesterday


PC&PJ
2x60
1x70
1x80
2x1x90- approx 80% of yesterday


Back Squat
5x70
3x110
2x140
1x160- so easy, knew I was getting a PR
1x170- been over 6 months since I hit 165 for the first time and I FINALLY broke past that. Now it's coming along
here's the video: http://youtu.be/1S4GHn0G5vQ
0x175- had to try it! just sat at the bottom with it though
2x110-felt kinda heavy, still tired from 170, and the 175 attempt
2x140
3x3x155... 155 was actually the most I've ever doubled, so this was a pretty big PR as well


75/90=165 in the powers
Great day, high volume this week. Still undecided on Uni Nat's, as I'm kinda of a "tweener" between the 69's and 77's, but think it might take too much out of me to drop to the 69's. I also need to be at a wedding rehearsal the friday night I compete, so that'd mean driving to shreveport, lifting early friday morning, then drivign another 6hrs to south texas for a wedding rehearsal and wedding the next day.... and I have 2 more years as a Uni competitior.
Sooo, that bing said, I'm still undecided =p

God bless

[HunterHenzler]

Monday, March 26th, 2012
1hr 25mins

Front Squat
5x20
3x70
2x110
1x130
1x140-tough, but was a make


Snatch
2x2x50
1x60
1x70
1x80
1x90
2x0x97.5-both close
1x80
1x85
1x87.5
1x90
1x92.5
1x95
0x97.5-just a high pull


C&J
2x60
1x80
1x90
1x100
1x105
.5x110-no jerk
0x11-misracked clean
1x110-good
2x100-double
0x105- just took the weight for granted
1.5x105- c&j, then a clean, missed the 2nd jerk


OHP
5x20
3x40
2x50
2x55
2x3x60-good, tough


RDL
8x60
8x70
8x80


GHB Situps
15x


95/110=205
Really good session! No complaints at all, tomorrow will be weird, probably going to get up and lift early, and do some quick powers and front squat.

God bless

[HunterHenzler]

Tuesday, March 27th, 2012
55mins


Power Snatch
2x2x50
1x60
1x70
1x80-felt good
2x0x85- couldn't get the bar far enough back on either, could have made it if I did it full
3x1x80
1x82.5


PC&PJ
2x60
1x80
1x90
2x1x95- good


Front Squat
3x70- knees were super stiff
2x110-still warming up
2x130-felt really good by now
1x142.5-good rep!
2x120
1x130
3x132.5-good! PR triple


82.5/95=177.5 in the powers
Front Squats felt good & strong. As soon as I start getting under the dang bar I'm gonna hit huge c&j PR's. I'm strogner than ever, just need to translate it into the c&j


God bless

[mwhities]

Great job on the triple!

Keep it up and get to that C&J!

[HunterHenzler]

Thanks mwhities! Soon hopefully ;-)

Wednesday, March 28th, 2012
1hr 30 mins


Snatch
2x2x50
1x60
1x70
1x80
1x90
0x95
1x95
1x97-PR tie
1x98-PR!
0x100- close, left it slightly in front
1x100- mental barrier broken!
1x85
2x1x90
2x1x95- just getting in some volume


C&J
2x60
1x80
1x90
1x100
1x110-felt good, decided to be greedy and try for another PR!
0x116-misracked the clean
1x116
0x120
2x1x110-both good


Back Squat
3x70
3x110
3x140
1x160
1x165
2x2x150


hit 100/116=216, both PR's, for a PR training total as well
Because I hit PR's in both lifts, I cut out all my accessorry stuff I was going to do, and just ended with squats
Will try and get in 2 sessions tomorrow, will keep volume high for at least another week, maybe up to next saturday, then will taper down to compete at University Nat's on Friday the 13th (I just realized that haha).

Thanks for reading, God bless!

[HunterHenzler]

http://youtu.be/d96TX5FRrvQ
PR's from today

[HunterHenzler]

Thursday, March 29th, 2012
AM- 55mins

Snatch
2x2x50
1x60
1x70
On the minute:
2x1x75
2x1x80
2x1x85
1x87.5
0x87.5-stupid miss
1x87.5
1x90


C&J
2x60
1x70
1x80
on the minute:
3x1x90
3x1x95
2x1x100
1x105
1x110-good!


Front Squat
2x70
2x110
1x130
1x140

90/110=200



PM- 1hr 10mins


Snatch
2x2x50
1x60
1x70
1x80
1x90
1x95-felt pretty good
0x100-clarked it
2x2x80
2x85- these 3 doubles were tough, course they're not that far off my PR double, and yesterday was a heavy day


C&J
2x60
1x80
1x90
1x100
2x.5x107.5 -1st was a tough clean with a weak jerk attempt, the 2nd attempt I jerked it but pushed the bar forward/didn't get my hjead through
1x107.5-smoked it
1x112.5-good rep
2x0x117.5-got the clean to my shoulders then relaxed in the hole, I think is what was happening


Front Squat
3x60
2x90
1x110
1x130
1x140
3x2x120-getting some volume in
4x120-tough set


95/112.5=207.5

Overall was a great day, went over 90% on both in the morning, and above 95% in the afternoon, no complaints there. Tomorrow will be a lighter, more technical focus on the lifts (either standing on 2.5's to focus on pushing through the heels, or nohook/no feet lifts) then going to do a ton of volume saturday morning.
Next week will be higher volume as well, then will drop the volume startign the saturday before and taper down for that friday.

Thanks for reading,
God bless!

[JRut]

Will you be participating in Lock and Load this May in Van Alstyne?

I was planning to wait until Liberty in July, but I've made enough progress since Balck Box that I think I'm ready for another meet. I beat my Black Box total by 10 kgs yesterday. May would be a good time to go out and comptet again. Bill Starr or Lock and Load look good.

[HunterHenzler]

Will you be participating in Lock and Load this May in Van Alstyne?

I was planning to wait until Liberty in July, but I've made enough progress since Balck Box that I think I'm ready for another meet. I beat my Black Box total by 10 kgs yesterday. May would be a good time to go out and comptet again. Bill Starr or Lock and Load look good.

I'm not sure yet, I doubt I'll go. Although the money portion looks exciting!
I'll most likely do the Liberty Open in July, but if I do any meet between then and University's in a few weeks, it'll probably be the New Mexico State Games in Albuquerque-which will either be the last weekend of May or first weekend of June I belive

I'm hoping to try and host a meet 2-3 weeks after the Lock N Load (still in progress though, I'd like to shoot for June 9th), if I can then I'll let you know in case you can swing that trip (Slaton, Texas- just outside of Lubbock).
It'll be the 1st time a meet will be hosted here, so It'll be excitign I hope!



Friday, March 30th, 2012
40 minutes


Snatch- no straps today
2x2x50
1x60
1x70
1x80
1x85
1x90
0x95... Snatches were hittin a spot a little above the pubic bone, hurt a little bit, might have been due to no straps, or just because I was fatigued (which I was)


C&J
2x60
1x60
1x80
1x90
1x100
1x105
1x110


Back Squat
3x70
3x110
2x140
2x160- PR double (+5kg)
1x160


90/110=200
Not bad at all, only one miss, decided I'd do the full lifts, Went up tp the lifts I plan to open with at Uni Nat's
Tomorrow is going to be high volume, Sunday is tech work before I do one last high volume week before the Uni's taper


God bless!

[HunterHenzler]

Saturday, March 31st, 2012
1 hr 50 mins


Snatch
2x40
2x50
1x60
1x70
1x80
1x85
1x90
1x92.5
1x95
1x98
2x0x101- PR attempt
0x90- tired, rushed into it
1x80
4x1x90
2x90- PR double tie!


C&J
2x60
1x60
1x80
1x90
1x100
1x110
1x115-felt good!
2x0x118-softened up in the bottom and missed both cleans
.5x118- cleaned it finally, but nothing there for the jerk, just dropped it
.5x105-rushed into it
1x100
2x1x105
1x110-hit this again for good measure!


Front Squat
3x70
2x110
1x137.5-double attempt (for a PR), but too tired to hit it today, rounded over and dropped it in front. The weight actually felt light though


98/115=213
Great day! Was in there awhile, but got in quite a lot of volume, and hit lots of lifts I was wanting to make.
Snatched 90 or more for 8 singles and a double, so 10 reps at 90+... and 3 singles at 100 or more on c&j
Omce I fix my clean and catch it tight I'll hit bigtime PR's I feel.


Thanks for reading, God bless!

[HunterHenzler]

Sunday, April 1st, 2012


No hook/feet Snatch
2x2x40
2x50
1x55
1x60
3x1x65


No hook/feet C&J
2x50
1x60
1x70
1x80
3x1x85


Back Squat
5x70
3x110
1x140
1x160
3x130
3x140
2x2x150
1x160
0x165- just not there today


65/85=150



Weekly review
Snatched 90+ 23 times
C&J's 110+ 10 times
best f. sq of 142.5; 140+ 4 times
best b. sq of 165, and a double with 160; 160+ 6 times

Pr'd: snatch (98, then 100), c&j (116), and Front Squat (132.5 for a triple)
Great week overall
Volume and intensity will be pretty high through this week leading up to a drastic taper to see what I'm capable of while cutting to 69's


Thanks for reading,
God bless y'all!

[HunterHenzler]

my 1st morning class was cancelled, so I took advantage and did a quick session this morn

Monday, April 2nd, 2012
~30mins (maybe 2 minutes more)


Power Snatch
2x2x50
1x60
1x70
1x80


PC&PJ
2x50
1x70
1x90
1x95-feeling really good


Front Squat
3x70
2x110
1x130-this felt good
2x140- decided I wanted some kind of PR.. then I figured if I can double 140, then I can single 150
1x150- (+5kg PR) Great, broke that barrier


This afternoon/evening is full lifts with some pretty good volume in "back-off" sets (still 90%+)

God bless!

[HunterHenzler]

Monday, April, 2nd, 2012
PM session- 1hr 20mins

Snatch
2x2x50
1x60
1x70
1x80
1x90
1x95
2x0x99
2x1x90
0x93
2x1x93
2x1x96
0x101-just a pull


C&J
2x60
1x60
1x80
1x90
1x100
.5x110- SMOKED this jerk, but my wrists rolled forward under the bar and I dropped it
1x110
0x115
.5x115- good clean, but was too tired to even try and jerk it
0x115


OHP
5x20
3x40
3x50
2x5x60-pretty tough, but got it done. Not a PR, but good to maintain OH strength


Back Squat
5x60
3x110
2x140
1x160-tough


96/110=206
Not a bad session really, overall the day was great- 2 f sq PR's, which should translate into big c&j pr's once I apply the strength


God bless

[HunterHenzler]

Tuesday, April 3rd, 2012
AM-1hr, 10mins

Snatch
2x2x50
1x60
1x70
1x80
2x0x90
1x60
1x80
2x1x90
2x0x90
1x90-this was immediately after the miss before this (if that makes sense)
2x0x92.5
1x92.5


C&J
2x60
1x60
1x80
1x90
1x100
.5x110
0x110
1x110


Front Squat
2x70
2x90
2x110
1x130
1x140


Hypers
2x12x


92.5/110=202.5



PM-
55 mins


Snatch
2x2x50
1x70
1x80
0x90
1x90
2x0x95
2x70
2x80
1x85-missed first rep, made it on 2nd, was supposed to be a double
1x90


C&J
(1+2) x50
(1+2) x70
(1+2) x90
(1+2) x100
3x.5x110- missed the jerk on all 3 cleans, wasn;t focused on first 2 attempts, then was too shot by the last one


Pullups
2x5x


RDL
2x10x70


90/100=190



Pretty good day overall, getting a lump on pubic bone, letting the bar hit lower than normal and not keeping it close I believe. Need to get it fixed before Universities.
Will take tomorrow lighter and just do some powers and maybe f. sq. to max I think.
Body is needing some back-off, and it won't hurt as it will go along with the taper leading into Universities.

God bless!

[HunterHenzler]

Wednesday, April 4th, 2012
30-45mins, forgot to see when I got there. wasn;t a really long session


Power Snatch
2x2x50
1x70
1x75
1x80
1x75- thought I had put 85 on, didn't realize it til after I lifted it
1x85
1x90-this may or may not have been a power snatch. Video was almost RIGHT at "parallel", the effort ws power though
0x90-was going to dod it again to ensure it was power, but I was so focused on staying "power", that I left the bar in front -_-


PC&PJ
2x50
1x70
1x90
1x100-great pc, pj was alright


Front Squat
3x70
2x120
1x140


GM's
10x20
10x40


90/100=190
Not a bad session at all- quick, to the point, and got out. Plan is heavy next 2 days, then a light day before I start my taper


God bless!

[HunterHenzler]

Thursday, April 5th, 2012
1 hr 10mins

Snatch
2x40
1x50
1x60
1x70
1x80
1x85
1x90
1x95
1x98-hit this with no misses!
0x100-clarked it. No back-off sets today


C&J
2x50
1x70
1x90
1x100
1x110- caught clean weird and saved it at the bottom
1x115- good
0x118
.5x118- good clean, no jerk


Back Squat
5x70
2x120
1x160
0x172.5- had to give PR a shot bc 160 felt easy


98/115=213

Good session! Kept intensity high, but volume low, will likely lifter higher volume tomorrow and take saturday pretty easy.

God bless!

[HunterHenzler]

Friday, April 6th, 2012
1 hr 5 mins


Snatch
2x40
2x50
1x60
1x70
1x80
3x1x90
2x0x95-knucklehead misses
2x1x95


C&J
2x50
1x70
1x90
1x100
2x1x110- was getting tired by the time I got to 110, not sure why, stopepd after 2 good lifts there


Front Squat
3x70
2x110
1x130
1x145-this still felt pretty easy, figured I'd go for a PR
0x152.5- not even close today


Hypers
15x- get some blood circulating in the lower back


95/110=205
Not bad at all! No misses in c&j, and only 2 stupid missed on snatch.

Not much else to say, volume is going to be a lot lower this coming week, should be lifting friday at 9am, unfortunately if I get moved around any time-wise, I won't be abel to lift bc I have a wedding saturday, and a rehearsal that friday night. So hoping that I'll be lifting in the B session (that sounds weird to say!)
Still have a couple (3 or 4) kilos to drop, but I don't anticipate it being an issue; also, my legs feel strogner than ever, so as long as I rack the bar/get it "in the groove" I'm gonna smoke some weights a week from today!


Thanks for reading,
God bless y'all!

[HunterHenzler]

lifted lighter today, no straps, will probably ditch the straps from here on out

Saturday, April 7th, 2012

Power Snatch
2x40
1x50
1x60
1x70
1x75


PC&PJ
1x60
1x70
1x80
1x90
1x95


Front Squat
3x70
2x110
1x140-big jump, felt a little bit of a strain in my right quad, but nothign bad. I won't even feel it tomorrow


75/95=170 in the powers

Weight was up this morning- nothing but protein shakes from here on out. (Using a velocity diet essentially to cut the weight and keep up protein intake, and adding chia seeds & taking fish oil to have higher fat intake as well.)

God bless

[HunterHenzler]

collected training over the past week- http://youtu.be/ihoV229FMPg that was from 3/20-4/5 I believe


Easter Sunday, April 8th, 2012- Happy Easter! Praise God! :D
About an hour long I believe


Snatch-no straps
2x40
1x50
1x60
1x70
1x80
1x85
1x90- felt really good, looking for 98 on friday


C&J
2x50- pc&pj, c&j
1x70
1x90
1x100
1x110
0x118-EASY feeling, but left it in front
2x.5x118- easy cleans really, the 2nd one I had the jerk locked out, but left it a few inches forward of the groove


Back Squat
3x20 & stretch
3x70
2x120
1x150
1x165- missed double attempt



90/110=200

I hope everyone has a blessed Easter Sunday, God bless you & yours!

[JRut]

I'm hoping to try and host a meet 2-3 weeks after the Lock N Load (still in progress though, I'd like to shoot for June 9th), if I can then I'll let you know in case you can swing that trip (Slaton, Texas- just outside of Lubbock).
It'll be the 1st time a meet will be hosted here, so It'll be excitign I hope!

Any news on this yet?

I've been crushing training and am itching to compete. I've set 5 or 6 PRs since Black Box. As of yesterday, I'm 18 kgs away from the qualifying total at 94 for the A.O.

[HunterHenzler]

Any news on this yet?

I've been crushing training and am itching to compete. I've set 5 or 6 PRs since Black Box. As of yesterday, I'm 18 kgs away from the qualifying total at 94 for the A.O.

Not yet, I need to go ask about using the venue- I have permission from one person, but he's not necessarilly the "final authority"


Monday, April 9th, 2012
40-45mins

Snatch
2x40
1x50
1x60
1x70
1x80
1x90
1x95
2x0x98-first I left in front, 2nd I clarked


C&J
2x50
1x70
1x90
1x100
1x110- all very solid


Front Squat
3x70
2x100
2x120- first rep I paused momentarily at the bottom, 2nd Isquatted normall, but really exploded coming up like I would after a clean, and reset my hands like I was going to jerk it


95/110=205

Good session.
Feeling so strong, looking forward to Friday.

God bless!

[HunterHenzler]

Last "heavy day" before the meet. So ready. Still have weight to drop, but I'm feeling great overall

Tuesday, April 10th, 2012
right at 30 mins


Snatch
2x40
1x50
1x60
1x70
1x80
1x85
1x90


C&J
2x50
1x70
1x90
1x100
1x110- felt good taking 10k jumps, may have a longer/slower warm-up friday, but taking 10kg jumps doesn't seem like much of an issue if I need to do it


Back Squat
3x70
2x100
2x120- nice and easy, tried to go as fast as possible


90/110=200

My entry total should be lowere to place me in the B session, now just praying that the schedule keeps 69B at 7 weigh-in/9 lifting friday morning.


Thanks for reading, God bless!

[HunterHenzler]

Wednesday, April 11th, 2012
20 mins


Power Snatch
2x40
2x50
1x60
1x70
1x80-70 felt so good I had to take 80


Power C&J
2x60
1x80
1x90
1x100-90 felt so good I had to take 100


Back Squat
3x60
1x100


80/100=180

Quick powers then got out, leaving to drive most of the way to Shreveport this afternoon after I get out of classes, then will take our time tomorrow getting there.

God bless!

[mwhities]

Great job. Numbers are looking great!

Where are you? I used to live in Shreveport. Now Jackson, MS area.

[HunterHenzler]

Great job. Numbers are looking great!

Where are you? I used to live in Shreveport. Now Jackson, MS area.

I'm from just outside of Lubbock, Tx. Stayed last night in Sulphur Springs, Tx, and in Shreveport now.

Ate at Shane's earlier- not too bad of crawfish!

[HunterHenzler]

Not too bad of a meet at University's yesterday

lifted as a 77B, weighed 72.1 I think. Realized the night before I wasn;t going to make 69's, so I just bumped up since I qualified in both. Will be smarter about cutting weight in the future. And my stupid self didn't even eat breakfast before I weighed in, live & learn.
Decided I was going to have a good time and enjoy myself- not much of a chance to place this year, but laying experience for the future


Snatch
90- make
95- make
98- miss forward... Was sitting out there thinking I was on deck, but then they called my name after some time had came off, and I think it may have thrown me off, not really sure.


C&J
110- lifted it, but I think I had a pressout on my elbows
110- make
115- had the jerk locked out, but left it a little in front. would've been a comp. pr c&j and total.

95/110=205. Still not a bad day at all. Had a good time, ate some good crawfish the night before, and didn't stress myself out about cutting weight or needing to perform to a certain level.

At a wedding in South Texas now:D- lots of good German & Czech food- I love it!

Back to training hard on monday!

God bless

[HunterHenzler]

starting a cycle based on LSU-S program, will do 3 weeks of each rep phase, then progress back into a more "Bulgarianish" program

Monday, April 16th, 2012
1 hour

OHP
5x20
5x40
9x56-nothing left for the last rep, started out too optimistic probably
10x50- considering this my 10rm for this week
10x40


Back Squat
10x40
5x70
3x100
3x125
10x130-good set
10x115
10x110


Push Press
3x40
3x50
11x60- lost count, and did an 11th rep (I figured better to do 11 than only 9)
10x50
10x40


Pullups
3x5x


Front Plank
1x 1minute


Not bad at all.
I'm doing some mods to the program to make it more applicable to me- e.g. I'm not shrugging, no benching because I have trouble enough keeping the bar in the groove on the jerk as it is. Also am trying to figure out which exercise order is most effective for good performance on all the exercises.
Instead of lifts from the hang, I'm doing Powers for the 10's phase, then might do lifts from the hang.

Last thing noteworthy- there's a meet in Van Alstyne on MAy 19th I'll likely go to, not registered yet, but planning on going.

God bless

[HunterHenzler]

Tuesday, April 17th, 2012
1 hour


Power Snatch
2x40
2x50
1x60
1x70
4x75- had the 5th rep but lost it behind me
5x65
(1+4)x60- first was from the floor, next 4 reps were hang power snatches


Snatch DL
5x60
3x90
10x110- dead stop each rep
10x100- these drop sets were touch & go
10x90


RDL
5x60
10x80
10x70
10x60


Bent over BB Rows
10x40
10x45
10x40


GHB Situps
2x10x


Good session, legs are sore from yesterday, but not as much as I had expected. Rest up big today.

God bless

[HunterHenzler]

Lifts from University's
http://youtu.be/_PH3bPd8QCg

[HunterHenzler]

Wednesday, April 18th, 2012
50 mins


Chin-ups (palms facing) abotu shoulder width apart
3x5x


Push Press
5x40
3x50
10x55
10x57.5
10x60- last rep was tough, but managaed it


Back Squat
5x50
3x100
2x10x120
10x125-tough set, but got the work done


OHP
2x10x40
10x45
7x40-was gassed, wanted to get another set of 10, but 7 was awful close to failure it felt like, so I stopped there


Planks-consecutive
[1min x front, 45secs x each side]



That was it, very fatigued. Got the work in though. Will add in more volume on this day as I start to adapt more to the higher volume of repetitions, nto concerned abotu get 5sets of 10 yet though.

God bless

[HunterHenzler]

Thursday, April 19th, 2012
slightly less than 1 hour


Power Clean
bar
2x50
2x70
2x80
5x90- good set, will go to at least 95 next week, maybe try more. Obviously my biggest weakness is getting under the dadgum bar fast
2x5x80- not too tough at all


Clean DL
4x70
3x120
10x130
10x135- 130 was too easy, so I had to go heavier
10x120- touch & go. Just one drop set since I did 2 heavy sets


Snatch grip RDL- I "feel" these more in my hams, so i'm goign to do them with a snatch grip from here on most likely
10x50
2x10x60


BO BB Rows
3x10x40- not bad at al, trying to keep strogn thoracic spine


Hanging Knee Raises
3x10x


Good session, felt really strong. I think what my plan is, is to do 4 weeks of the 10'sm, adding more volume up through the 3rd week (via the extra drop sets on wed & thurs) and then in the 4th week just goto 10rm's and no drop sets (to deload the volume but keep "intensity" up)
Then go 3-4 weeks of 5's, depending on how I'm feeling and how strength is moving, then go into 3 weeks of 3's, and starting progressing back into high intensity/everyday lifting

[HunterHenzler]

Saturday, April 21st, 2012
~45-50 mins, not long at all; no straps snatching today (since it's pretty low volume)


Snatch
bar
2x50
1x60
1x70
1x80
2x1x85
2x1x90
1x92.5



C&J
2x50
1x70
1x90
2x1x100
1x110- soft elbows on the jerk, but kept it locked out


Front Squat
2x70
2x110
2x130- first rep was easy, 2nd rep was UGLY, almost didn't get it



92.5/110=202.5

Not a bad day at all, got in, did work, got out pretty quickly
Then came back and spent the whole dadgum day trying to fix an exhaust leak and put on a new catback on my Cobra. Pretty tired now!

[HunterHenzler]

Monday, April 23rd, 2012
1 hour


Push Press
5x20
3x40
3x50
10x64- this may be a 10 rep PR? not really sure what the most I've 10 repped on push press is exactly
10x60
10x58


Back Squat
5x70- right knee really stiff
3x120-leg still warming up
10x140- pretty sure that's a 10rep PR, think I hit 132.5 for 10 last summer, but that was the most I've ever tried. Want to hit 145 next week, then 150 the week after. We'll see how it goes
10x130-legs were super tired
10x125- tough set, these drop sets may have been tougher than the top set


OHP
5x20
3x40
10x52.5
9x50- didn't try last rep, was shot
10x40- this weight was even tough, probably the heavy push presses contributed to that


Front Plank- on elbows
45seconds x (+20kg)- held weight around low back/butt area


Pull-ups
7x
6x
4x -was really tired by now


Really good, productive session. Had supper after, then an ice bath followed by a hot epsom salt bath.
Feeling really good- I know I'm getting stronger, looking forward to applying that strength.

Thanks for reading,
God bless!

[HunterHenzler]

Tuesday, April 24th, 2012
50 mins


Power Snatch-n ostraps, didn't tape up either, wasn't bad surprisingly
bar
2x50
2x60
1x70
5x75- PR tie
2x5x70- on the 2nd set I missed the first attempt at a rep behind, then made next 5


Snatch Deadlift
2x100
10x120- PR tie, was really tough, I knwo form was gettign ugly
2x10x100- first few reps were touch & go for both sets, then did the rest of the sets with a dead stop at bottom


Snatch RDL- lower back was getting a pump by this time
10x70
2x10x60


BO BB Rows
5x40
10x50
10x47.5
10x45


GHB Situps
6x
2x6x (+5kg)



Good session, feeling tired by the end, but part of that is because I had to wait all day to lift, and I was really itching to go lift about 7:30 this morning haha
Volume day tomorrow with the "push lifts". Will probably try and put in 5 sets of every exercise and make sure I get tons of food in.


Thanks for reading!
God bless!

[HunterHenzler]

Wednesday, April 25th, 2012
50 mins


Push Press
bar
3x40
3x50
3x10x60-not too tough, but good sets


Back Squat
5x60
3x110
3x10x130- these were pretty dang tough, last couple reps on the last set were grinding it out


OHP
10x40
2x10x45


Knees to Armpits
2x15x


Good session! Tough, but very good! Was abotu mental toughness and getting in the work I need to get srtonger- layign the foudnation for lower reps in a few weeks


God bless

[HunterHenzler]

Thursday, April 26th, 2012
~50mins


Power Clean
2x50
2x70
1x85
5x95- missed one rep in there
2x5x85


Clean DL
2x100
1x130
10x140
2x10x120- 2nd set was about half touch & go


BO BB Rows
10x40
10x45


Neutral grip Pullups
2x6x
4x


Hypers
2x10x



Good session overall, lower back was sore and tired all day long, and after power cleans, I knew the Clean DL's were going to be interesting. Was wanting to 10 rep 145, but just wasn't going to happen today.
GOing to rest up and try and make my back feel better by saturday when I do the classic lifts.



God bless!

[HunterHenzler]

Saturday April 28th, 2012- "Singlet Saturday"
1 hour


Snatch
bar
x40- muscle sn, hang power, hang full... felt good
1x40
1x50
1x60
1x70
1x80
1x85
1x90
2x0x93- bleh


C&J
2x50-power, full
2x70- power full, felt good
1x90
1x100- clean was bad
1x107
0x113- left clean in front
.5x113- weak jerk attempt, think clean gassed me or something


Front Squat
3x20
2x70
2x100
1x135- missed double attempt... dumped 2nd rep before I even sank down into the squat, knew it wasn't happening



90/107=197
snatch felt good technically, c&j's were alright. probably shouldn't have jumped to 113, but wanted to up last weeks total.
Overall it wasn't bad, body feels fatigued- lowerback/sciatic nerve is in pain, trying to stretch and roll it out with a tennis ball. Will see if a contrast shower will help it any. Debating whether to do one or 2 more week's of 10's before going into the 5's phase, not sure really, anxious to starty gettign back into the lifts... the lack of daily classic lifts really has me hungry to do them haha


Thanks for reading, God bless!

[HunterHenzler]

Some of the heavier lifts from this week:

Push Press http://youtu.be/kucJFRFzFlM
Back Squat http://youtu.be/91SIfDSNf6M
Power Snatch http://youtu.be/eZ4L1DdPv0g
Snatch DL http://youtu.be/t39r1hy-4Ig
Power Clean http://youtu.be/2pQXXrHRMqk
Clean DL http://youtu.be/IzMM-0nDeBM

[HunterHenzler]

no backoff sets today

Monday, April 30th, 2012
~1 hour


Push Press
5x20
3x40
3x50
2x60
10x70 http://youtu.be/fxoNK9FJTMg


Back Squat
5x70
3x100
1x130
4x150- these were tough... knew I couldnt gut out 10 today
3x150- this was just about a max effort triple by now
5x142.5- was almost a max set of 5...


OHP
5x20
3x40
1x50
10x55- PR tie I believe http://youtu.be/vrrqjCG5C80


Chinups
3x5x -first 2 sets were from a dead hang at bottom, collarbone touching bar at top, last set was just a "chinover"


Lying Leg Raises- lying on a bench
2x12x


Front Planks
30 secs x (+20kg)
30 secs x (+25kg)



Upper body was good today, squatting.. nto so much... Not sure what it was today, but the squatting just didn't go too well, might not have warmed up too well. Heart was pounding hard from the push presses still when I did the first set with 150.
Not making excuses, just contemplating/analyzing what it was that was wrong

After today, going to have to convince myself to stick through the 3 weeks of 5's and 3 weeks of 3's before going back to a "bulgarian" style training


Thanks for reading, God bless

[HunterHenzler]

Tuesday, May 1st, 2012
55 mins


Power Snatch
bar
x40
x50
1x60
1x70
1x75
5x80-felt really good! Better than last week's 75 http://youtu.be/8bH0wSbageI


Snatch DL
3x80
1x110
10x125-felt better than last weeks 120! http://youtu.be/momHCmFsU6Q


Snatch RDL
5x60
10x80


Hang Snatch High Pull
5x60


OH Squat
5x60- these felt slightly unstable, surprising, considering I've snatched 100 before
1x100- a lot harder to balance this than it should've been


BO BB Rows
5x20
5x40
10x55


GHB Situps ss w/ --> Bumper Plate Pinches (one in each hand)
8x (+5kg) --> 45s x15kg's
10x --> 45s x 20's


Good session! Back was bothering me a little, but worked through it. Some misc. stuff I threw in just for the heck of it. Tomorrow will likely take a snatch grip for pressing movements (and throw in some sots presses/"sn grip press in squat")

God bless

[HunterHenzler]

Trained at my Unviersity's weight room (the athlete's one) it's pretty nice, they're supposed to be putting in more platforms, have 3 pairs of 20kg plates and a pair of 10's, everything else is in lbs.
When I move to town & get a job either in the summer or fall I'll probably bring my weights and bar along with me and keep them there.


Wednesday, May 2nd, 2012
~45 mins


Snatch Grip Push Press
5x20
5x40
3x10x60


Back Squat
5x60
3x100
3x120
2x140
10x120


Sots Press
10x20
10x~29 (~64-65lbs)
5x40- bouncing a little in bottom to get it going


OHP
2x10x40


Log Clean & Press- never done this before so I thought I might as well haha. was a "strict press"
1x "log"
1+5x "Log" + 20kg's
1+0x "Log" + 40kg's


Pullups
5x


Band Pull aparts
20x red band



That was it, nothing great today, squattign was below what I need to be doing. Ready to put on some heavy weight again haha


God bless

[Mr_Rogers]

Were the band pull aparts for pre-hab?

[HunterHenzler]

Were the band pull aparts for pre-hab?

Yes, I've literally never had access to legit bands, and I saw them in our Uni weight room. I was just doing a few random things at the end anyways, and thought that would be a good last exercise for the day. I like doing stuff like band pull-aparts and/or DB cleans (Youtube joe DeFranco db cleans) to help get some pre-hab for the upper back and RC.. If Ido a ton of cleans and never any upper back work I really start getting "out of wack" and hurting, if that even makes any sense haha.
I don't ever put it in my log, but I tend to do some extensor work with Ironmind's bands, and also some gripper work. NEver anythign super tough, but more to keep blood flowing and work the grip a little bit


Thursday, May 3rd, 2012
~1 hour

Power Clean
bar
x40
x60
1x80
1x90
1x95
5x100 http://youtu.be/B9jsWCC9ys0


Clean DL
2x100
2x120
1x140
10x152.5- hit 150 for 10 last summer, so I wanted to at least up a little bit http://youtu.be/RaTKgfqbrkk


RDL
5x70
2x10x100


BO BB Rows
10x40
10x42.5
10x45


BO DB Rows ss w/ --> Knees to armpits
12x30#'s --> 12x
12x35#'s --> 15x



Good session, felt really strong/powerful. The power cleans at 100 weren;t NEAR as tough as I anticipated them to be. Saturday will be heavy classic lifts, f sq, some OH supports, and maybe some other misc. stuff... depends how I feel and how long all the other stuff takes.

God bless!

[Mr_Rogers]

The shoulder stuff makes sense. Shoulder flexibility is something I really need to improve, well that and overhead strength (among other things haha).

[HunterHenzler]

Saturday, Cinco De Mayo 2012
~1hr 40 mins (majority of which was snatching)


Snatch
xbar
2x40
1x50
1x60
1x70
1x80
1x82.5
2x1x85- made 2nd one look better than first
0x87.5
1x87.5
3x1x90
2x0x92.5
1x92.5
2x0x95


C&J
2x50
1x70
1x90
1x100
1x105
1x107.5
2x.5x110- first time I cleaned it i hit my adam's apple and it screwed me up, 2nd attempt I jerked it, got it OH, but it was in front.. chased it forward and nearly ran into a squat rack before I finally ditched the jerk behind me


Front Squat
3x20
3x70
2x110
2x130- 2nd rep was really tough
1x130-missed double


OH Support
3x 3sec x70
3x 3sec x110
10sec x130
walkout from rack +~5-10sec x130.... lot harder to walk forward and keep it stable than to just stand up with it


(once I got home)- Atlas Stone
lifted a ~165lb stone to chest 2-3x... had it forever, just never use it


92.5/107.5=200


God bless

[HunterHenzler]

lifts from today (except the 107.5 c&j)
http://youtu.be/U7ShEk1N0xc

[HunterHenzler]

10 min walk this morning

May 7th, 2012
1hr 15 mins

Power Jerk- left wrist was hurting doing this at first, didn't hurt by the time training was over, think I just needed to warm it up better
3x20
3x50
2x70
5x80- http://youtu.be/Jm0eMVwwmtU top set, probably going to add 7.5-10kg's on this for next week... depends how wednesday feels with it- will probably do 3x5x70-75 with it
2x5x70


Push Press- jerks served as a pretty good warmup for this
5x50
2x65
5(+1pp)x75- http://youtu.be/elKvIb5zoKo did 4 push presses, lost focus and did a power jerk, then did another push press to bring the PP's to 5 for the set.. Just a mental lapse where I wasn't paying attention completely to what I was doing.


Back Squat
5x60
3x100
2x120
1x140
5x150- http://youtu.be/Vp8DUKQmHGk PR tie (multiple occasions) probably could've just put up another 2.5kg and made it a PR... wasn't really that difficult
5x140- good set
5x130- good, a breeze after the 10's phase


OHP- shoulders already pretty warm from jerks and Push presses, didn't waste time doing tons of reps as it probably would've just worn me out
3x20
3x40
2x50
5x60- http://youtu.be/svw5RjsZcvY not quite a PR, can't remember my PR set of 5
2x5x55- good drop-back sets!


Lying Leg Raises ss w/ --> Bumper Plate Flips
12x --> 8x 10kgs (each hand)
15x --> 6x 10kgs



Good session! Carb backloading now- going to give that a run, trying to keep cleaner carbs like fruits, etc. Will probably throw in some higher GI carbs, maybe indulge on some cheesecake or kolaches ;).
Really just wanting to recomp body mass by losing some fat and gaining muscle, wouldn't dropping some weight, but not going to waste energy or go out of my way to do that- if it happens, it happens.


God bless

[HunterHenzler]

Tuesday, May 8th, 2012
1hr 15mins


Block Snatch- right below knee (can see in video)
bar
2x50
2x60
3x70
2x3x75- http://youtu.be/C2moGoGxPo4 both sets in video, trimmed time between reps to make it shorter


Snatch DL
3x75
2x90
1x110
1x?132.5?- had it misloaded- a 2.5 on one side, but not the other
5x135- http://youtu.be/TQjTDOn74Lg not too tough at all, should've just done a PR. Speed felt pretty good on it too, for the weight
2x5x120


Snatch RDL
5x60
5x100
2x5x90


BO BB Rows
5x40
5x50
5x57.5- felt really good!
5x50


Muscle Snatch
3x40
5x50- fairly tough
2x5x40- neither of these was tough


Pull-ups
3x5x (+1.25kg)

5 standing broad jumps- jump, turn around, jump back



Good session! Felt like I improved, but like I didn't absolutely kill myself. Sort of want to add in another snatch movement after/before the block snatches. maybe hang snatches, maybe power snatches up to a medium-heavy weight. Not really sure


God bless

[HunterHenzler]

Wednesday, May 9th, 2012
probably about 50 minutes, forgot to keep traick of time, but it was very quick/short

Snatch Grip Push Press-btn
5x20
5x50
3x5x70


Power Jerk-meant to do these first, but foregot about them until I did a set with the bar for squats
3x5x70


Back Squat
(5x20)-before power jerks
5x70
3x120
5x5x130- good. I've done more weight in 5 sets across with this, but think I'm going to ride this out for a while and see how it works adding 2.5kg/week


Sots Press
5x20
5x22.5
5x25
5x27.5
5x30- http://youtu.be/RsftQ-Ic83g could've done more, but was keeping form strict and stopped there, will go up some next week


DB Clean & Press- from floor to overhead every rep, first 2 were closer to just DB OHP's, others had some lower body help
3x30#'s
3x50#'s
1x70#'s- got with both arms, pretty happy with this, will try and add abotu 5#'s a week, hoping to get to being able to put a 100#DB OH


Seated DB Cleans- rot. cuff work, because my left shoulder was hurting some from the first set of Sn grip push presses.
15x15#'s


Abmat Crunches- really was a seat removed from a lat pulldown machine, but I treated it like an abmat
2x15x



Good session! Felt productive, squats were good, and really felt pretty light. I seriously feel so strong right now, gotta keep making technical improvements so the strength doesn't go to waste.


God bless!

[HunterHenzler]

Thursday, May 10th, 2012
About 55 minutes


Block Cleans- right below knees
2x50
2x70
3x90
2x3x100- http://youtu.be/QPS93XUJmuY all felt good! Almost like I should've kept going up. No chalk though, and there was a callous wanting to split in my left palm, so I put up the blocks


Clean DL
3x100
2x120
1x140
5x160- http://youtu.be/FWJdJSAI9KU felt good! Form felt a lot better on this than 152.5 last week
5x150
5x140- good drop sets


RDL
5x70
2x5x110


BO BB Rows ss w/ Muscle Snatch
2x [5x50 --> 5x50]


Hammer Grip Pullups
3x
4x
5x


DB Rev Wrist Curls
2x10x10#'s



Good session! Felt productive, but also felt like there was somethign in the tank to improve on next week... Hard for me not to punish myself into the dirt, but I have to rmeember it's possible to make good progress without killing myself EVERY day.

Right now, it looks like my next meet will be the Liberty Open in Wichita Falls- tentatively July 7th right now. Nothing else really close, and it also gives me time to keep pushing strength.


God bless

[HunterHenzler]

Shameless plug for my most recent blog post
http://hunterhenzler.wordpress.com/2012/05/11/cars-bars-the-general-picture/

Think I might follow the "Cars & Bars" for awhile and see what I can write about it/them.
Let me know what y'all think!
God bless

[HunterHenzler]

Saturday, May 12th, 2012
hour and a half long I think.. felt like crap speed/strength/tech-wise


Snatch
bar
2x40
1x50
1x60
1x70
1x80-felt goodc
1x90-still good
0x90- wth... downhill from here
1x70
1x80
1x85
0x90
1x90
2x0x90-did this back to back, 2nd attempt was out of pure anger, and was stupid to try


C&J
2x50
2x70
1x90
1x95
1x100
0x105- stupid, felt so light, but quite it with torso way forward
1x105
2x.5x110- 1st one I msised the jerk, 2nd I didn't even try to jerk it



Front Squat
3x20
3x70
3x100
3x110
3x115
3x120
3x125- fairly tough, PR triple is 132.5 I believe, will probably try and work back up to that



90/105=195

Not a great day at all, oh well, moving on.
I know I'm stronger, just felt pretty "off" today pulling, also didn't have breakfast before I lifted (which was stupid of me)... SO I was lifting off 2 cups of coffee and soem BCAA + B-alanine.

Live & Learn


God Bless

[HunterHenzler]

good day today!
Monday, May 14th, 2012
~1hour 20mins

Power Jerk
3x50
3x70
5x90 http://youtu.be/LcDPNTYxPg8 I think this was a PR, thinking I missed 90 for a set of 5 last summer.. Lowering the weight was tough- bruised up collar bone doing it and it's a little sore/was distracting after that... no drop sets


Push Press
5x50
3x60
5x80- http://youtu.be/JEv3IkDJz1Q PR tie
5x75
5x70- this felt so easy, tri's were getting a pump almost haha


Back Squat
bar
5x70
2x110
1x130
1x140- blew this right up
5x152.5 http://youtu.be/bwgH0pe5Dcc glad, finally broke that PR, likelyt go to 155 for next week
5x142.5- still fairly heavy, and was a little tough aftert the PR set of 5
5x132.5- easy weight


OHP
5x20
3x40
2x50
1x55
5x62.5- http://youtu.be/PP4jqqwiPdo tough! Just managed it.. Going to put in a lot of OH work this wednesday in hopes of not stagnating on the press


DB Clean & Press- every rep from the floor, reps were each arm
3x50#'s
3x60#'s
2x70#'s... I do left arm first for however many reps, because that's tougher for me, and then match it on right arm. Not a large difference in strength, but it also lets me do left side while I'm "fresher"


Jerk Grip OHS- sort of difficult to balance this horizontally- my shoulders let me know if it wasn't even :o
5x40
5x50- not tough, more for balance/stability/flexibility purposes.. gradually going to add weight on this til it's not challenging any more


Hanging L Raises
2x10x


Great session, I feel really recovered, almost like I didn;t do enough volume training today. Will probably just do one more week of 5's (next week), and not do any drop sets during that. Then go into 3 weeks of 3's and progress back into a more specific phase.
Feeling good. I'm training semi-fasted- for ex. today I had 2 cups coffee in the morning (1 with coconut oil added, to get in some MCT's) had some almond flour "Natchitoches meat pies" and some almondflour &cracker breaded chicken bites for lunch, some pistachios about 45mins-hour before I lifted, then had a shake, showered, and ate after I lifted. Post workout meal was a spinach salad with bacon & dressing, greek yogurt, some leftover chicken and waffles from mother's day meal yesterday, and I'll have a banana here in a little bit.
Not sure how many are interested in hearing what I eat, but that was just a brief bit about it.


Thanks for reading, if you're still with me,

God bless!

[Mr_Rogers]

You're still sticking with the LSU program?

When's the your next meet again?

[HunterHenzler]

You're still sticking with the LSU program?

When's the your next meet again?

Yes, 1 more week (after this) of 5's, then 3 weeks of 3's and I'm going to work back into heavier/more often snatching & clean and jerks.

I think my next meet will be July 7th in Wichita Falls, unless something pops up before then

[HunterHenzler]

Tuesday, May 15th, 2012
1 hour 15 mins

No hook/no foot Snatch
2x40- almost TOO violent with hip extension
3x50


Block Snatch
2x50
2x60
1x70
2x3x80 http://youtu.be/a4JvmXeIEqw (I think this was a PR triple on the blocks... token PR at least) Felt really good! And I also don't think I was jump forward or staying on toes too long. Felt like I was pushing through the heels pretty well


Snatch DL
3x80
2x110
1x130
5x140 http://youtu.be/Y4KCD_0VVnk +3kg PR from last july. Was pretty tough, will probably just add 2.5kg for next week, we'll see


Snatch RDL
5x60
5x90
5x105... pr? not like it matters much haha


BO BB Rows
5x50
5x60- felt good. Ditched the straps today for the rows (had been doing the rows with straps, as well as the RDL's and DL's)
2x5x55- felt pretty good


Muscle Snatch (strapped up again)
5x52.5


Chin-ups
3x
3x (+2.5kg)
3x (+5kg)
3x (+7.5kg)



Good session! Didn't do any ab work at the end because I had already been in there awhile.
Got a good meal in after, relaxing now. I don't think I'm substituting tomorrow (have been being a sub. teacher a lot the past week) so will probably do some woodworking during the day, and possibly see what i need to round up to make some jerk blocks.


Thanks for reading, God bless!

[HunterHenzler]

Wednesday, May 16th, 2012
a little earlier than it's been the past few weeks... 1 hr 20 mins


Power Jerk- left rear delt/rc was hurting since the end of yesterdays session. either from heavy chins or from muscle snatches.. Not sure which
3x50
3x60
2x80- collarbone still bruised/hurting from monday.. decided just to do some singles
1x90
1x100
1x110 http://youtu.be/3r5AjDUPkx4 this has to be a power jerk PR

DB C&P- from floor every rep
2x 50#'s
2x60#'s
2x75#'s- tough, but good!


Snatch Grip Push Press- btn of course
5x60
5x70
3x5x75


Back Squat- shoulder still hurting some, feeling a little better though
5x60
3x100
3x120
5x5x132.5 -up over last week, good... I've done 7x5x145 before (when I did smolov jr.) so I'm hoping to ride out 5x5 across for quite awhile. I'll rest between sets more as the weight continues to increase, but for now I wasn;t resting too terribly long. Was also stretching calves a lot between sets- getting down i na squat and really trying to improve getting my knees forward.. did that during sots presses as well


Sots Press (when I say sots press, it's assumed I mean with a snatch grip)
5x20
5x30
3x5x32.5


Snatch Grip OHP
5x20
5x30
3x5x40- kinda sorta tough, but felt good


BO DB Rear Delt Raises- (rev flyes, w/e you want to call them)
2x12x10#'s



Good session! Got in some good work. Going to lift tomorrow morning, then playing in a faculty (my side) vs athletes at the JH I sub at. It oughta be fun... And very interesting, considering I havent touched a bball since I played in the game last year! hah


Thanks for reading, if you feel like it, I put up 2 new blog posts earlier,

God bless y'all!

[HunterHenzler]

Thursday, May 17th, 2012
~55 mins


No hook/no feet Clean
2x40
2x60
3x70- felt good


Block Clean- right at knee or slightly below.. kind of an awkward position
2x60
1x80
1x90
1x100
3x105 http://youtu.be/7aQIzVfnhtM


Clean DL
3x105
2x125- felt so light
1x150- still felt pretty good
5x165 http://youtu.be/ptGcBEIbGb4 Tough set- will see how I'm feeling next week


BO BB Rows
5x40
5x5x50


Wide Grip Pull-ups ss w/ --> DB Chinese Rows
5x --> 10x 30#'s
5x --> 10x 35#'s



Good session, bball game later, so I didn't kill myself with back off volume this morning, feeling very good, very strong.

Looking forward to lifting saturday morning.

God bless!

[HunterHenzler]

Saturday. May 19th, 2012
1hr 45 mins I think


Snatch
bar
2x50- power, full
1x60
1x70
3x1x80
2x1x85
1x87.5
0x87.5
2x1x87.5
0x90
1x90
0x90
1x90
0x92.5
1x92.5-felt good
0x95


C&J
2x50- power, full
1x70
1x90
0x95- WHAT THE HECK I MISSED NINETY FIVE KILO CLEAN
.5x95- the clean was tough and I had no strength for the jerk. WHAT IS WRONG WITH ME
1x95- okay, that's better
1x100
1x105
.5x110- jerk was a little crooked- arms locked out at different times and it messed me up
2x0x110- missed both cleans in front... knucklehead
1x110- smoked it, stopped there


Front Squat
3x60
3x90
1x115
2x130- failed triple attempt


Farmer's Walks (#'s/hand)
40' x105
40' x195- this was a lot harder than I expected, granted it's almost 30#'s over BW in each hand. will increase this weekly.
ALso need to get some hose clamps for this- I found some "bulldog" style colalrs that have a twist in screw that 'bite' into the metal, but the O.D of the farmer's are 1.9" vs. 2"... so spring collars and musclclamp collars literally slide right off



Good session, tired, relaxing now

God bless

[HunterHenzler]

Monday, May 21st, 2012
~45 minutes- was in a hurry, no drop sets


Power Jerk
5x20
550
3x70
1x90
4x92.5 http://youtu.be/Xrfxk6latUA- just couldn't get the last rep


Push Press
5x20
3x50
2x60
5x82.5 http://youtu.be/7iq3yUxcnW8- good! Last rep started to stall above my head, but got it locked out


Back Squat
5x60
3x110- right knee felt a little weird on the first rep
2x130
1x140
5x155 http://youtu.be/29TjsUkw7f8 -Good set!


OHP
3x40
3x50
1x60
3x65 http://youtu.be/plh1eOi4JKc- didn't even attempt the 4th rep, not enough in me by now


Really, was happy to keep the squat moving up, I know I'm stronger overhead than I was, today just didn't show it, but that happens sometimes.
I feel like my strength is still moving up.
Snatch-focused pulling day tomorrow.

Thanks for reading, God bless!

[weightliftingfan1]

Is that about double body weight for a set of 5 on squats?

[HunterHenzler]

Is that about double body weight for a set of 5 on squats?

Yessir! Just slightly above 2x BW

- Was 76.8 this morning after a weekend of overeating.
Have been around 75 +- a few tenths of a kilo the past few weeks.
Not sure what I want to do as far as cutting/body recomp currently

[weightliftingfan1]

That is super legit. Good job!
Are you looking for a 3x body weight squat? I don't know how it works for non-super heavies (or super heavies, haha).

[HunterHenzler]

That is super legit. Good job!
Are you looking for a 3x body weight squat? I don't know how it works for non-super heavies (or super heavies, haha).

Thanks, I appreciate it!
Right now a 3xBW would be just over 500# (around 230kg, depending what bw is that morning haha)... Back in HS when I did PL (so with a single ply, knee wraps, and wide stance just to parallel) I did 495# @ ~175-178... and that was heavy. as. hell... Did a walkout the other day with 200kg and that felt pretty heavy as well

I never really gave it much thought actually haha, but I do think getting to a triple BW squat is a great goal for me - it'll be tough as an ATG squatter- but the strength would be immensely helpful... And I'm going to have to squat that much regardless to C&J big weights.

I thinks it's probably easier for someone my size to hit a triple BW squat than a SHW just because 600lbs at 200lbs seems a lot more "do-able" than 900lbs @ 300lbs ;-)

Thanks for the idea!

[weightliftingfan1]

If you make this one of your large goals, I would be so excited.

Yeah, you are obviously strong with a 2xbw A2G squat.

Maybe strength to body-weight ratios shouldn't be respected in linear terms. (Is that even a coherent thought?)

[HunterHenzler]

If you make this one of your large goals, I would be so excited.

Yeah, you are obviously strong with a 2xbw A2G squat.

Maybe strength to body-weight ratios shouldn't be respected in linear terms. (Is that even a coherent thought?)

Haha, I think it's going to be a long-term one. Granted 182.5 and 200kg need to happen first.

I saw it somewhere on another thread/forum, but I agree with the opinion that it is hard to compare strength-to-bodyweight linearly, because it doesn't necessarilly workout that 1# of muscle mass is worth "x"#'s on your squat/snatch/dl/[insert lift here]

Like, for example, 2x BW a good squat regardless, but I think it's more impressive for you than me (in my opinion) because of the sheer mass that would be... Ya follow me?

Thanks Zach- Ithink I'm going to sit down and right me out some long-term goals.. I've been bad about not really doing that- I think there're are definate benefits (and maybe drawbacks) to having some goals

[HunterHenzler]

Tuesday, May 22nd, 2012
1hr 5 minutes


No hook/feet movement Snatch
bar
2x40
1x50
3x60- this actually felt really good!


Block Snatch
2x60
1x70
1x80
2x85 http://youtu.be/5Ig4tno6C3c- missed the middle rep


Snatch DL
2x90
2x110
1x130
5x142.5 http://youtu.be/Vpcuh1Z5oWI


BO BB Row
5x50
5x55
5x62.5


GHR
2x5x -not tough at all... but the GHR sucks and isn't high quality at all


Wide Grip Pullups
3x
3x (+5kg)
3x (+10kg)
4x


Ab Wheel
5x
8x



Not a bad session, no volume- ramping down this week and will have higher volume next week.
5x5 squats tomorrow with pressing. Will probably go pretty heavy on OH movements

THanks for reading, God bless!

[weightliftingfan1]

Thanks Zach- Ithink I'm going to sit down and right me out some long-term goals.. I've been bad about not really doing that- I think there're are definate benefits (and maybe drawbacks) to having some goals
Dude, check this out:
http://breakingmuscle.com/sports-psychology/if-your-goals-dont-scare-you-they-arent-big-enough
I think it is super legit

[Mr_Rogers]

Wow, great article. Thanks for posting that.

@ Hunter: you're a beast.

[HunterHenzler]

That was good Zach, thank you!

Thank you CR, I appreciate it! But not even close, I feel some breakthroughs coming though ;-)


Wednesday, May 23rd, 2012
~1 hour

Power Jerk
bar
2x50
1x70
1x90- felt heavy
0x110- just a dip and then I dropped it... not happening today


DB C&P
2x50#'s each arm
1x60#'s each arm
1x80#'s- right arm only... jsut couldn't get it in the "right" position with my left arm


Snatch Grip Push Press
5x50
5x70
5x80


Back Squat- really had to warm up right knee... didn;t feel good until I got to first set with 135
5x70
3x90
2x110
5x5x135- felt very good. Got progressively stronger feeling for each set, peaking at the last one


Pause Bench- just bc I felt like it haha
5x20
4x40
3x60
2x80- over BW
0x100- forced rep, ad a spotter there or I wouldn't even attempted it


OHP
5x20
5x40
2x5x50- 2nd set I took a little bit of a more narrow grip, might see how that works out for me... (I normally go a thumbs length out on the knurl, might narrow it down to a half-thumb's length)


Snatch Grip OHP
2x5x40


YTWL's- reps for each "letter"
10x 2kg's(/hand)



Pretty good session... Think just make wednesday my volume day starting next week... I already do volume squats for 5's, think I'll do the same for OHP and increase maybe a kilo or 2 a week.

Also think I might throw in pause benches once every month or so. There's an oly meet in Col. Springs at the end of July, then a PL meet there as well the next day, and I'm considering... *considering*, entering the PL meet as well... To see what I can hit for a "super total" that weekend.

Heavy Block Cleans, Clean DL's, RDL's etc. tomorrow

God bless!

[HunterHenzler]

Thursday, May 24th, 2012
45 mins (pretty quick really)


No hook/no feet Clean
bar
2x40
2x60
2x80- felt VERY good


Power Clean
1x60
1x70
1x80
1x90- felt so easy
1x100
1x105- pull line might've been a little off, but felt good. PR Power clean (& jerk) is 106.. Could've PR'd it today, but just stopped there


Clean DL- back got to rounding on the last set, but I'm doing it for the purpose of getting STRONG, not to emulate my pull. DOn't get me wrogn though- I do take clean width grip and stance, and try to keep back arched as much as possible!
2x100
2x120
1x150
5x170 http://youtu.be/pq0aMgVQU6A- (2 & 2/9ths of my bw, in case that matters ;-)

skipped RDLs


BO BB Rows
3x5x55- felt pretty good, trying to focus on a squeeze at the top, and not get a bicep workout!


Chinups --> Back Extensions --> Hanging Alternating "L Raises" (elt. raising each leg perpendicular to my body)
5x --> 10x (+5kg) --> 10x
5x --> 10x (+10kg)--> 10x



Good, quick Session! WIll do some sort of GPP or cardio tomorrow to hopefully increase/encourage recovery. Maybe some broad jumping, probably some walking in the neighborhood, possibly some GHR's and some good stretching


Thanks for reading!

God bless y'all!

[HunterHenzler]

Misc GPPish stuff yesterday, some jumping, GHR's, and rev BB curls


Saturday May 26th, 2012
~1hr 15 mins


Snatch
bar
2x50- woah this felt bad
1x60
1x70
1x80
0x85
1x90
0x95


Power Snatch + hang Snatch
2x (1+1) x70
(1+1) x75


C&J
2x50
2x70
2x90- these 3 sets were power, then full cleans
1x110- pretty good
2x0x117.5- racked the first one but was leaning forward.



Front Squat
3x20
2x70
2x100
2x2x120- these were shockingly heavy....


Back Squat Walkout
5sec x160
5sec x210
10sex x231- did this just because it 3x BW and I wanted to see what it felt like.


Farmer's Walks
60' x105#'s 1 turn halfway through
30' x195#'s
couldn't even break 245/hand off the ground haha. Weak. Need to go heavier


Really not a "bad" session... The classic lifts were decent, but I just didn't feel in it today.
Started lifting over an hour after I had planned on, neighbor called and asked if I'd help move in a dresser for her.
3's start this week, looking forward to heavier weights!


God bless

[HunterHenzler]

Monday, May 28th, 2012
~1 hr


Split Jerk
3x20
3x50
2x70
3x90- not tough at all, but stopped there. Will try 100 next week most likely


Push Press
3x50
2x70
1x80
3x87.5 http://youtu.be/sJcd5ZvLNgs. First 2 reps felt easy, had to try and reset hands for 3rd rep and I shbould've just went faster
3x80- forgot to warm up neck and I kinda tweaked it a little here. Not too bad
3x75


Back Squat
3x70
3x100
2x130
1x150- this didn;t feel "heavy", but just felt like I was moving slow
3x157.5 http://youtu.be/wVtOoUULflg- PR Triple by 2.5 kg,. Could've done this for 5 if I'd been feeling like I was 100%


OHP- tried narrowing up my grip by a half thumbs-width on each side
3x20
3x40
2x50
1x60
0x67.5- okay, grip wasn;t necessarilly making it any better
1x67.5- moved grip back out.. this was actually a PR single I realized when I looked through my notebook
4x60
5x60


Jerk Grip OH Squat
5x60


YTWL's
10x 2.5kgs



Good session. Needless to say I'll be retaining my normal Press grip and not trying to mess with that anymore. I felt pretty strong on Push presses, felt strong on squats, but like I said- my speed, or bounce or something just didn't feel "normal". If it had I would've tried for a 5RM with the top set

Heavy Cleans tomorrow! (&Clean assistance)


God bless

[HunterHenzler]

Tuesday, May 29th, 2012
~1hr 5 mins


Cleans
bar
2x50
1x70
1x90
3x95- didn't feel like it was enough
3x100 http://youtu.be/Yyno8Ef4oGg good! plan on going 105 next week. maybe more if I'm feeling froggy
3x90


Clean High Pulls- to at least lower chest
3x50
3x70
1x90
3x110
2x3x90


Clean DL
3x120
2x140
1x160
3x175- http://youtu.be/jyVBl6svM6s good set, rounding on 3rd rep, but more about moving heavier weight than it is keeping strict pulling form right now
3x160- first rep I hooked and pulled it to know I could, then strapped up for the other 2 reps
3x150


RDL- went low & slow, trying to get more of a stretch
3x70
3x90
3x100
3x90


BO BB Rows
3x50
3x65
3x60


Neutral Grip Pullups- supposed to be weighted, but I forgot my weight belt
2x5x


Good session! Felt very strong! Bodyweight has slowly been creeping up (not in a good way) probably due to me eating out too much and not making wise decisions, but going to tighten up on nutrition during June- going to do the "Whole 30" plan... cutting out all the bad crap basically, nothing too radical or innovative.

Still not exactly sure what weight class I want to "end up in"... or even be in in the near future... but I know I'm carrying too much body fat currently.. and in my eyes thats useless weight that could be a couple more kilos of muscle on my legs and hips- which is why I feel like I need to be careful about gaining too much.

Thanks for reading, God bless!

[Mr_Rogers]

Looking pretty good Hunter. You made the cleans look pretty simple, looks like that LSU-inspired programming is paying off.