Canadian Olympic lifting and gainz

[imnotfromireland]

hang clean 175 165 155 x3
clean deadlift 235 220 205 x5
muscle snatch 110 105 100 x5
RDL 170 160 150 x5
pulldowns 130 3x10
row 165 155 145 x5
DB row 75 70 65 x5
curlz reverse curlz reverse flies plank

[imnotfromireland]

C+J 235x1
snatch 155x1
front squat 255x3
neck and calves

[imnotfromireland]

power jerk 195 185 175 x5
hang clean 180 170 160 x3
squat 345 330 315 x5
push press 180 170 160 x5
bench press 220 210 200 x5
calf raises 3x21
neck curls 10 1x50

[imnotfromireland]

hang snatch 140 135 130 x3
snatch deadlift 275 260 245 x5
muscle snatch 115 110 105 x5
RDL 230 220 210 x5
pulldowns 145 3x10
row 190 180 170 x5
curls, reverse curls, reverse flies, planks

[skid]

If you are having knee pain where the quads insert, the push press may be the cause of it.

[imnotfromireland]

Could be. I do allow the bar to crash into me, using the momentum to dip and drive each time. A change in form or replacing it may help. Not sure what I would replace it with though.
I could also change my stance and dip- I noticed many oly lifters push their knees out and angle their feet like in a squat. I just point my feet and knees forward.

power jerk 175 3x5
squat 315 3x5
push press 160 3x5
bench press 200 3x5
calf raises 3x25
neck curls 10x60
neck side curl bwx75
neck extension bwx100
pushups 3x10

[imnotfromireland]

snatch 176x1
C+J 250x1
front squat 286x3

pr on clean and jerk.

[imnotfromireland]

hang clean 185 175 165 x3
clean deadlift 245 3x5
muscle snatch 120 115 110 x5
RDL 210 3x5
Pull downs 145 3x10
row 170 3x5
band facepulls, curls, reverse curls, plank

shoulders hurt today- right shoulder painful when internally rotating. I think I impinged my shoulder when I missed a heavy snatch yesterday. Must be inflammed today. On the bright side, knees feel great.

[imnotfromireland]

power clean 190 180 170 x3
clean pull 250 235 220 x3
clean deadlift 285 270 255 x3
clean pull from power position (power shrug) 225 3x3
pulldowns 160 5x5
bent rows 155 5x5
curls reverse curls plank band facepulls

I have 3 weeks of 3's, 2 weeks of peaking, then I will compete. Shoulder inflammation is down but not gone. I tried bent rows and they suck, Ill keep doing seal rows. power shrugs feel fine compared to the bodybuilding type shrugs I tried before.

[imnotfromireland]

power jerk 200 190 180 x3
squat 375 355 335 x3
push press 185 175 165 x3
bench press 225 215 205 x3
press 115 3x5
band facepulls
neck curls 10x70 neck extensions 10x50
calf raises