Canadian Olympic lifting and gainz

[imnotfromireland]

snatch 176x1
snatch pull 185 175 165 x3
snatch deadlift 285 270 255 x3
snatch pull from power position 135 3x3
pulldowns 175 5x5
rows 175 5x5
curls reverse curls plank band facepulls

[imnotfromireland]

power jerk 255x1
squat 405 385 365 x3
push press 195 185 175 x3
bench press 235 225 215 x3
press 115 3x5
neck curls neck extensions band face pulls calf raises

matched my old jerk pr. I think this is my best squat without a belt.

[imnotfromireland]

power clean 200 190 180 x3
clean pull 260 245 230 x3
clean deadlift 300 385 270 x3
pulldown 180 5x5
row 180 5x5
curls reverse curls plank band facepulls

[imnotfromireland]

snatch 176x1
Clean and jerk 242x1 255(missed the jerk on this one)x1
front squat 295x2

managed to clean a pr, missed the jerk.

[imnotfromireland]

07-10-2017

(power) jerk 215 205 195 x3
squat 425 405 385 x3
push press 200 190 180 x3
bench 245 235 225 x3
press 115 3x5
band facepulls neck curls neck extensions

today

power snatch 145 135 125 x3
snatch pull 190 180 170 x3
snatch deadlift 295 280 265 x3
pulldown 185 5x5
row 185 5x5
curls reverse curls plank band facepulls

my power jerks are all over the place. I think ill start doing jerk grip overhead squats to get more comfortable and in "the groove".

[imnotfromireland]

squat 475x1 ,failed 495
bench 275x1, failed 280
deadlift 455x1

These were all prs.

There's been a change of plan. The meet I have been working towards has been cancelled, instead ill go to a larger meet in october. With that in mind it would be a waste of time to peak right now, instead ill just start the current program over at 10s again. I have a lot to say about the program I have been doing, but wont go into it now. I am satisfied with my progress and will run it again.

Today I tested my power lifts, I was pleasantly surprised by how much my squat strength has come back since the injury in April. Deadlift strength has maintained well despite not doing any heavy ones lately.

Ill run the program just like I have been doing, 10-5-3-2-compete. 3-5 days a week depending on how I feel, Max effort Olympic lifts 1/week. 10s start next week.

[imnotfromireland]

snatch 140 4x3
C+J 200 4x2
front squat 225 1x5

[imnotfromireland]

07-17-2017

squat 255 245 235 x10
push press 160 150 140 x10
bench 200 190 180 x10
jerk grip overhead squat 135 2x10
plank facepulls neck curl reverse curl calves

07-18-2017

hang power clean from thigh 155x5, 135 5x5
clean deadlift 255 245 235 x10
RDL 225 215 205 x10
shrug 135 3x10
Row 170 160 150 x10
pulldown 160 160 145 x10
plank facepull neck curl reverse curl

my overhead squat sucks, lots of room for improvement.

[imnotfromireland]

squat 235 3x10
push press 140 3x10
bench 180 3x10
overhead squat 135x10, 155 2x5
plank facepulls neck curl reverse curl calves

overhead squat already feeling better balance wise. Sets of 5 probably make more sense for that movement.

[imnotfromireland]

07-20-2017

hang power snatch from thigh 125x5 115 5x5
snatch deadlift 215 20 195 x10
RDL 205 3x10
shrug 135 3x10
pulldown 145 3x10
row 150 3x10

Was limited on time so had to rush through this workout. Low back is trashed.