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10/15/2013
Nutrition and sleep are in the toilet after celebrating a friend(zoner)'s (heh...I've accepted my fate. It's fine, no harm no foul.) birthday last night and then having to wake up early due to a surprise fire drill at my apartment complex...asshats. But I try.
Push
Recovery day:
Snatch press 55kgx5x2 5RM PR
I don't really care about my bench THAT much so while I will train it with some form of regularity, I'll spare my chronically banged up wrists and rotator cuffs the stress and focus exclusively on OHP, using the Klokov press as my recovery for my TM split. So every week will be:
VD: OHP 5x5
RD: SP 2x5 or 3x5, 1-2kg increase from prev week
ID: OHP 1x5
Fun experiment for an Olympic lifter, perhaps?
Good place to note: While I don't share the rather extreme disdain some members of this board have towards USAW, I'm definitely my own guinea pig in driving up sn/cj by driving up the brute lifts, as I've trained till my injury with people who toe the USAW line and have made painfully slow progress that way (and was injure all the time from my technique and strength being too close together for comfort), and am sick of seeing 48kg Chinese/Kazakh girls ahead of me.
Squat
Squat: 275x5, 285x5, 300x5
My knee was sore and angry + 300 was kind of a stall point anyway, so I backed off a bit and ramped up to it. The 300 for daily 5RM was easy. Will probably do something like 285, 292.5, 300 next time, 290, 295, 300 after that, and then back on track with 5lb jumps. Because I'm NDP and don't like to rest on my heels during resets.
Sn/CJ
CJ:
50kgx3
60x3
70x3
80x4 (goofed on one and missed the jerk so I took it again)
90x1x2
This was harder than expected, due to the crappy rest and food.
Pulls
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10/17/2013
Push
Intensity day:
Press 160x5 5RM PR
This was 2.5lb higher than Justin suggested (I got greedy) and was pretty hard but no serious grinding.
Squat
Squat: 285x5, 295x5, 300x6
Instead of a middle set of 292.5, I got lazy, didn't want to break out the microplates, and just went ahead and banged out 295, and then did an extra rep at 300 for good measure. Because I am in a rush to LP back to the mid 300's and go full TM on my own ass. You know, that thing I should have done a year ago instead of stagnating in my prime.
Awkward moment: The other person in the gym complimented me on my strength after the 300x6 and I crashed into a Brent Kim moment. Here's the sitch: To a casual exerciser, 300lb is a stud squat. Us lifters know better though; to us, for a 105 lifter in his 20's, 300 isn't even a stud power snatch. It's embarrassing bitch weight that you should deal with in private. So what's the proper response?
Me? I stammered on about how it's "not that good" (which might be interpreted as a dig at his 135 ugh) and started explaining what Olympic weightlifting was ("You know, like that WSM thing you see on ESPN, only not....ugh let me start over....you know what bench press is? Well it's like that, but...fuck," and closed by directing him to some strength tables on the gym wall. Now he probably thinks I'm a gigantic meathead dickhead. Sorry for being such a poor ambassador of the barbell, guys.
Sn/CJ
Pulls
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10/19/2013
Bullshit. I was feeling stiff and tired and no amount of warming up could get me under the bar fast. I snatched up to 65kg and missed a lot, and squatted up to 275x3 but quit when it felt heavy.
10/20/2013
Push
Press VD: 140x5x5
Easy 5lb increase since last VD.
Squat
Squat: 300x5,5,6
Knee felt really good. Back to the the 300 club for realz this time FINALLY.
Sn/CJ
Pulls
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10/22/2013
Sick today. Bleh.
Push
Press Recovery:
Snatch grip push press: 56kgx5x2
Too tired to do regular snatch press so I threw some hip English into it just to get the joints moving.
Squat
Front squat: 245x5x3
Easy. Then I told someone at the gym about barbell training (he's excited to get started woohoo) and left.
Sn/CJ
Pulls
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10/25/2013
Went to the gym feeling sick and tired. Also really stiff and couldn't get into a squat position (imagine, some people walk around like this every day! yikes!) but managed to slowly open up my hips by doing a long dynamic warmup and squatted hops up and down the gym floor.
Push
Press ID: 162.5x4 4RM PR
Missed the 5th rep. Will dial up the volume a bit next week; still trying to get my settings right after 2 weeks.
Squat
N/A
Sn/CJ
Snatch:
40kgx3
50kgx3
55x3x2
60x3x2
65x3
70x2
75x1
82x0
I was pinned by the 82. The knee is still having trouble standing up from a deadstop bottom position. I start adding pause squats at light weight to recondition it.
Pulls
Snatch pull: 104kgx5x2
Snatch grip deadlift: 115kgx5
Knee a bit sore but I didn't explode or shit my pants.
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10/27/2013
All I did was squat today but it wasn't really "Squat and leave." More like, "Squat till your legs melt, which given my weakened state didn't require a ton of work but hey, I try.
Push
Squat
Pause squat: 135x8, 225x5, 275x3
Squat: 305x5x3
This was the sticking point a few sessions ago. We're through it now.
More pause squats: 225x5, 135x5
Really trying to retrain the knee to drive from a dead stop at the bottom. Because getting pinned by a snatch is an activity best left for the bedroom AMIRITE? ....lawlzorz I make myself laugh.
And on that note I left to go eat and foam roll the crap out of my legs.
Sn/CJ
Pulls
I wanted to clean up to heavy clean pulls and a top set of deadlift but between this and the residual damage from Friday night's snatch pulls, this didn't happen.
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10/29/2013
Push
Squat
Sn/CJ
Clean + CJ
50kg: 2+1
60kg: 2+1
70kg: 2+1
80kg: 2+1
Clean:
85x2
90x2
100x1
107 miss
107x1 Post-injury PR
Pulls
Eccentric clean pulls:
90kgx5
110x5
130x5x2
Deadlift:
157kgx5
Hips were high, i.e. regular deads, not clean 1st pulls as I wanted. Knew this was coming though since the quads are still weak and unable to do a strong push-back off the floor with low hips.....but since I am enjoying the pull-LP I will keep this going. Might take a bit of a reset when my quads catch up. We will see.
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10/30/2013
Quick gym trip. Thought about squatting but warmups revealed that yesterday's deadlifts were more taxing than expected (seized up in the bottom position with just the empty bar, heh...) , so no lower body work, unfortunately.
Push
Press VD: 145x5x5
Last VD was apparently too easy. This one was...also too easy. Bracing for disappointment come Intensity Day... And then I left.
Squat
Sn/CJ
Pulls
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11/2/2013
I took an extra day off yesterday to deal with an emergency. Yet another reason I will never be world champion, I guess.
Push
Squat
Squat: 310x5x2, 310x1
I knew I was in trouble when the warmups felt hard. The 2nd set felt like a true 5RM, and I actually fell out of the power rack and onto the floor after re-racking. Went in for a third set, did a rep, and then was squished into the bottom. Will try this again in two days...and focus more on recovery.
Sn/CJ
Rack jerks:
50kgx3x2
60kgx3x2
70kgx3x2
80kgx2x2
Would have liked to do more but I made the mistake of doing the squats first and was destroyed.
Pulls
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11/3/2013
Push
Press recovery:
Snatch grip push press: 135x5x3
Squat
No squats today, but just noting that those really intense two sets yesterday must have broken up a bit of lingering scar tissue or something, because my patella has been tracking great all day today. I even stood up from every single snatch from a dead stop at the bottom.
Sn/CJ
Snatch:
40kgx3
50x3
55x3
60x3
65x3x2 (some misses)
70x2
75x1
82x1 Real make, not a training make like last time
85x1 Post-injury PR
88kgx0
88kgx1 Lifetime PR by 1kg. IS THIS REAL LIFE?
Don't misunderstand me. I know 88 is bullshit for a 100kg male and I have a long way to go before I am even an average 94/105 lifter, but the last 8 months of rehab have been very frustrating at times and many times I believed that I was done PR'ing for life, so this 1kg for me was probably akin to qualifying for the A-session at nationals: not a huge achievement in the long run, but definitely a sign that one has crossed a big threshold.
Pulls
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