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8/19/17
Paused Squat(beltless): up to 275, 295, 295 x 5 @7.5-8. Weight felt light and moved well
Press up to 165x5, 3, 3 @ 8.5-9
Paused deadlift(with belt) 1" off the ground: 385x3, 3 @8.5-9, 365x3@8
Everything felt solid today.
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Hey Coach, that's awesome you got a solid session in down @ WFAC! Have you signed up for a meet yet? Also, I hope you and the family are doing great! We all miss you back in the DMV area.
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haven't signed up for a meet yet. I'll likely need to travel to find something in Minnesota or the Dakota's. I miss all you guys back there! I'm following the facebook thread even if I don't post on it but I enjoy the banter!
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8/21
Squat: worked up to 345x1, then 275x5, 295x5x2, 315x5
Barbell rows, some warm ups, then 235x5, 255x5x2
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8/22
Bench: 225x1, 205x5, 215x5x3, 225x5
**Need to take a couple extra sets to warm up.
Chin ups(7 min amrap)- did 33 total reps
8/24
Strict press (no belt) 155x1,165x1, 175x1x5 sets @9-9.5, then 155x6x2 sets @9-9.5
Some curls and pushdowns
*Weighed myself before this lift in my dad's garage, around 5pm. Full clothed, shoes on, etc... after eating, was 186. Need to tack on some more mass
Last edited by Daniel Raimondi; 08-25-2017 at 08:40 AM.
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8/26
Front squat (beltless) worked up to 242 x 4 x 3 sets
Low incline bench: worked up to 176x8, 198x8
RDL 3 sets of 8
8/28
Tempo squat: did sets of 8 up to 265 beltless
Sn grip deadlift: worked up to 5 with 282(straps)
8/31
Press: worked up to 180x1, 165x3, 135x10
Will move into our new house Tuesday.
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Squat: up to 315x5x3 at 8.5-9
Bench: up to 225x5x3 at 8.5-9
Deadlift: up to 405x5x1 at 9.5 (video)
*Heaviest weight on the deadlift since June. Not a PR, but felt good overall
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Moved into the new house on Sept 5.
9/11
Squat up to 275x5x1 @7
Press up to 135x5x1 @7.5
Deadlift: up to 365x5@8
9/13 Went to the local crossfit gym to do some olympic lifting
Snatch: worked up to 4 singles with 154
Clean and jerk: worked up to 3 singles with 242 (video)
Squat: up to 285x5x2 @8-8.5
Press: up to 140x5x2 @8-8.5
Last edited by Daniel Raimondi; 09-13-2017 at 12:53 PM.
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9/16
Squat up to 295x5x3 @8-8.5
Press up to 145x5x3 @8-8.5
Deadlift(performed off a 1.5" block) 315,335,365x5 @7.5-8.5
9/17
Snatch worked up to 4 doubles with 154
Power clean and jerk (2 power cleans + 1 jerk) up to 3 sets with 220
When I go through a period of detraining I like to re-run a short LP. I'm trying something I heard from Wolf at this year's SSCA conference which was to begin the first session by working up to 1 set of 5, 2nd session 2 sets of 5, and 3rd session 3 sets of 5. I'm also ramping up a bit with my olympic lifting. The local crossfit has a weightlifting group that meets twice per week, so I may join as I've missed the atmosphere and challenge that comes with olympic lifting. There are also a few numbers I'd like to hit at some point with regard o the snatch and clean and jerk.
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9/19
Squat up to 300x5x3 @8.5
Press up to 150x5x3@8.5
Deadlift up to 375x2. stopped after 2. back felt a bit off and I didn't feel like pushing it. Dropped to 335 for 5 @8
I've been mainly pressing recently as I haven't set my rack up yet. I could bench using my squat stands but it gets a bit awkward at heavy weights, and i generally train alone. Plus the extra frequency and volume for pressing has been nice.
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