Tweak's First Meet

[tweakxc03]

11/20/14
Squats: 320 3x5 -> these were tough but felt GREAT. historically I have always stalled at 330/335lbs, so I am going to switch next week to texas method with a running start at 325 for my intensity day to bust through that plateau.
Press: 162.5 x5 -> intensity day. this was tough, but it's been a couple of weeks since i last pressed heavy due to different scheduling constraints. onward and upward.
Deadlift: 395 x5 -> crushed it. heavy of course, but i got it. dropping down to 5lb jumps from here as i approach the 415 PR level, again where i have stalled in the past.

really need to focus on consistency on the protein intake. been light a couple days this week.

[tweakxc03]

11/23/14

Squat: 5x5 285. First volume day for squats felt great.
bench: 5x5 215. Felt suprisingly easy
power clean: 5x3 215 HUGE 5lb PR. Felt awesome. I tried to jerk the last rep of the first couple sets but found I was just out of gas after the triple. Stil worked on some jerk technique during my warmup sets up to 185.

[tweakxc03]

11/25/14

Squat: 2x5 255 light day
press: 3x5 135 left front delt really sore from all the bench volume on sunday
power snatch: 8x2 115 -> working on getting the power snatch form down first, then i'll worry about dropping under the bar. snatches are hard.

[tweakxc03]

11/27/14
Turned 31 today.

Squats: 1x5 325 intensity day. this felt pretty easy. good starting point for TM
Bench: 1x5 242.5 -> almost missed the last rep. just barely got it. I need to gain some weight and eat more if I am going to hit the next increase. I probably should have deloaded more than I did to start this cycle.
Deadlift: 1x5 400 -> approaching old PR of 415. Still more in the tank.

Awesome workout.

[tweakxc03]

11/30/14 - bodyweight 225lbs.

Went to an olympic weightlifting class. I had plans of finishing volume day lifts this morning, but I woke up feeling as though I got hit by a bus, so I'll be making up for it a bit on Tuesday. It was the last class I will be going to for a while. I made some progress on the power snatch, though my overhead squat portion of the lift needs work. I absolutely suck at the jerk and will be getting some instruction there in the future.

15-16 power snatches w/ an overhead squat after the catch at 115lbs
worked up to a 205lb PCJ, then 10min EMOM PCJ at 195. I worked on the front squat here as well.

Pretty sure it was the snatches that tore me up.

[tweakxc03]

12/2/14
Still crazy sore from sunday, but I got the workout in. I went sort of in-between volume and light day for squats and presses given I am close to Thursday and my low back is still smoked from Sunday. The fact that an oly class in which i actually went fairly light (195 for power cleans) and only moderate on snatches can do this to me is making me think I need to concentrate more on the oly lifts earlier and not just 9 weeks out to give myself time to adapt and perform well at the meet. I have a call lined up with an weightlifting coach this morning to set up some instruction


Squat: 3x5 290 - low back really pumping hard today. going to have to roll it out.
Press: 3x5 147.5 - these were fairly easy
Chins: BW x10 x5 x4

[tweakxc03]

12/4/14
Solid workout today. Felt great. Progressing really well considering how stressful work has been lately, interfering with both diet and sleep. Gotta catch up and get up to 230lbs bodyweight.

Squat: 1x5 330
Press: 1x5 165 *5 rep PR
Deadlift: 1x5 405

[tweakxc03]

12/7/14
Worked with an olympic weightlifting coach on Snatch and Clean. Got in some good technique work on the snatch but stayed light, then on cleans I actually got in my first full clean ever at 220lbs for 3 singles. This volume was overall pretty light for the day, considering I was supposed to hit 217.5 for 5x3 for power cleans as part of volume day. I'll be finishing out the volume work tomorrow w/ Squats and Bench. I will probably have to tweak my programming each week depending on the volume that I get done with her.

12/8/14
Squats: 5x5 295 felt easy
Bench: 5x5 217.5 this felt surprisingly light for the first 3 sets. Movin on up.

[tweakxc03]

12/10/14
Front Squats: 245 2x5 These were fairly moderate to easy. Probably going up to 255 next week on these, then 5lb increments from there
Press: 135 3x5 felt good to get some blood pumped into the delts. Pretty sore from Monday's bench session
Power Snatch: 125 8x2 Worked on full snatches during the warmup... my overhead squat needs some work but that will come as flexibility improves. 125 in the power position felt pretty easy today. Probably going for 135 next week.
Didn't have time this morning to get chins in.

[tweakxc03]

12/12/14
Squats: 335 1x5. Felt awesome.
Bench: 245 2x3 - this was CAKE. I probably could have gotten 1x5, so I should be able to run out this 2x3 for a while here.
Deadlift: 410 1x5 - very hard. I've got another jump in me to 415, then I will probably have to drop down to 2x3. Hopefully getting my squats up much higher will help drive the deadlift more.
Chins: x6x4x3