Tweak's First Meet

[tweakxc03]

1/4/14 Training session w oly coach... focused entirely on clean pulls and snatch pulls from blocks right at knee. Kept it light at 155ish for cleans and 135 for snatches. The clean pulls felt extremely awkward but improved as the session went on. Didn't keep track of the sets and reps but I was pretty spent by the end.

1/5/14 Got in a little late to the gym this morning, but my back and shoulders were kind of smoked from the pulls yesterday so I didn't do any cleans or snatches. Just hit 5x5 squat and 5x5 bench. Felt really good, but after my workout my right knee is bothering me. I'm fairly banged up right now, with some fibularis inflammation nagging me, now my right knee, and the healing hamstring (which seems to be doing much better).

Squat 310 5x5
Bench 222.5 5x5

Need to really hammer on active recovery, some mobility work, icing, and lax ball smashing over the next few weeks.

[tweakxc03]

1/7/14
Horrible training session today. I missed every single work set I attempted on power cleans. I started out the warmup sets by working on full clean and jerks. I got up to 205 and missed the jerk twice, so I decided to just do PC's for my work sets. Tried the first set, missed. Re-attempted. Missed again. Then I realized I was a moron and put 237.5 on the bar instead of 227.5. So I took the weight down to 227.5. Missed that. Not even close. Took the weight down to 215. Missed that. Called it. My form felt terrible. I don't know if it was all the thinking about actually dropping down into the full clean instead of power or what. Felt like I wasn't accelerating the bar, my arms were bending early, not reaching full extension... just terrible.

Hit front squats after the Power Clean Debacle at 265 for 3x3. On the bright side, my hamstring seems to be just about completely healed.

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1/9/14
Squat 350 1x5 PR FUCK YES
Bench 250 2x3 PR HEADBUTTTTTTTTTTTT
Deadlift 365 1x5 -> hamstring still healing up, this felt kind of sketchy. found myself wanting to favor my right leg.
Pullups x5x5x4

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1/12/14
Yesterday, met w/ weightlifting coach. Stayed light and worked on snatch technique w/ ~ 95 up to 115lbs. Then went to my gym afterward and worked on some power cleans, but couldn't get up to 225. I've noticed moving from doing snatches to cleans tends to mess with my head. Took me a while to realize I wasn't releasing my hook grip as I racked the bar, which was jacking up my timing. Got in a few sets at 205lbs and called it a day. Shoulders are going to have to get used to the stress from all the overhead work soon.

Today:
Squat 315 5x5 PR, felt great
Press 155 x5, x4, x3, x1 -> just felt awful... I realized today though that I'm probably too high relative to my intensity day weights. Going to back off to 150lbs and go from there.

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1/14/15

Snatch: 95 4x1, 135 4x1, 1x2, 145 2x1, 150x1 -> last one hurt the shoulder so I quit. Overhead squat after the power snatches struggled today.
Power Clean & Jerk -> worked up to a miss. Hit 215x1
Power Clean: 220 5x3
Front Squat: 275 3x3 -> 10lb PR Felt awesome.

Ripped the same healing callous open again so no chins.

Good workout overall though. PC's felt great. Made some improvements on the snatch. Jerk still sucks though.

[tweakxc03]

1/16/15

Strained my right QL today during a warmup set of deadlifts at 345. It wasn't as bad as a few months ago on the left side, but it is really fucking frustrating. Hopefully it won't be nearly as bad of a setback... hoping to be back at it in a week. I hit two all-time PR's today before the tweak on Squat and press... I had planned to do some clean pulls and/or chins today, but the back thing threw all that out the window. My Press PR today was huge. I hit the first set of 170 and it was a grind. A friend of mine needed to borrow the 2.5lb plates I was using for a set. Then when I went to hit my second set, I actually forgot to put them back on, so I did a set of 165 for 3. When I realized this, I said FUCK no I'm not missing out on a PR. I threw the 2.5's back on and crushed it with no problem.

Squat: 355 x5 -> PR
Press: 170 x3, 165x3, 170x3 -> PR
Deadlift: 135 x5, 245x5, 315x5, 345XX -> light QL strain. Fuck.

[tweakxc03]

1/18/15 spent most of friday and Saturday on the couch w ice, heat, nsaids, codine and muscle relaxers. Woke up Sunday AM feeling a ton better. Went to the gym and hit:

Squat 95 for 3x20 with no pain.
Deadlifts 95 for 2x15ish. Felt sketchy so I took it easy.

1/19/15 no workout. Traveling. Back felt fine

1/20/15
squat 45x10, 135x10, 185x5, 225x5, 275 x5
Press 155 x5, x5, x5, x5, x3. Almost had it. Deadliftin tomorrow

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1/21/15
Squat 45x10, 135 x15, 185x10, 225 3x5 took it easy today but wanted to get more volume in and keep rehabbing the QL.
pullups x5, x5, x5, x3, x2, x2
deadlifts 135x10, 185x5, 225x5, 275 3x5 QL felt great. Really focused on super strict form and staying controlled.

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1/23/15
Squats 315x5, 335x5 wasn't feeling confident about my back to go on up to 350 so I just did 2 heavier sets of 5.
Press 175 3x1 these were terrible, but to be expected on short rest on a week of low calories and low protein.
Deadlifts 365 x3. The back felt fine here, but my left hamstring is steel feeling sketchy so I backed off.
Chins x5,x5,x3,x2 pretty sore from the pullups. Need to do more of these.

[tweakxc03]

1/25/15
Worked on some full snatches w the coach this morning. Didnt go really heavy maybe 135ish, focusing on hitting the full snatch, then moved on to some jerk drills working on pressing/driving from the split position.

After that, headed to the gym and hit power clean + front squat at 225 for 15 singles. Warmed up w/ some PCJs up to 185. Still working on dropping down into that full clean.

Good workout. I am wiped.