Squats, Snatches, Cleans, and Jerks: Max's Journey to Weightlifting Victory

[thehoff]

Monday - July 23, 2018

Snatch: 115x3x3
Clean&Jerk: 145x2+1x3
Squat: 260x1, 220x5x5
Press: 135x1, 115x5x5

New coach. New program. Ded.

[thehoff]

Tuesday - July 24, 2018

Snatch Pull + Snatch: 105x2+2x4
Snatch Balance: 115x3x4
Barbell Row: 165x8, 155x8x2, 135x8. A bit of trouble figuring out what weight to use - I'll do these with 145 next week.
Planks: BWx60sx3. Will be adding more and more weight over time.
Facepull: 80x15x3

Technique already solidifying. Good stuff.

[thehoff]

Updating the last few workouts -

Wednesday - July 25, 2018

Power Clean + Push Press: 135x3+3x3
Clean Pull: 205x3x3
Bench Press: 190x1, 155x5x5
Front Squat: 185x4x4

Brutal workout - I was already very fatigued from earlier in the week.

Thursday - July 26, 2018
Power Snatch: 120x3x3
Clean: 160x3x3
Rack Jerk: 160x3x3
Deadlift: 285x1, 235x4x4

Tough technical work but wasn't nearly as drained at the end of the workout.

Friday - July 27, 2018
Snatch: 130x2x2
Clean&Jerk: 170x2x2
Push Press: 145x3x4
Beltless Squat: 175x10x4

Heaviest technical work of the microcycle. Tiring workout and the volume squats were brutal.

[thehoff]

Monday - July 30

Snatch: 120x3x3
Clean&Jerk: 150x2+1x3
Squat: 265x1, 210x5x5
Press: 140x1, 105x6x5

Technique has already improved drastically since last Monday. Snatches&Clean+Jerks were much smoother. I'm switching to a power jerk since I feel that is as powerful as my split with no training, and I feel I can really make it take off. Anyways, backed off on the weight on the volume squats as they were way too fatiguing last time and I feel it went really well. My single at 265 was easier than my single at 260 last week. Presses were good - I thought my coach had written 5x5 but it was 5x6. That one extra rep is tiring.

[thehoff]

Tuesday - July 31, 2018

Snatch Pull + Snatch: 110x2+2x4
Snatch Balance: 120x3x4
Row: 155x8x4
Plank: BW+10lbsx60sx3

[thehoff]

A couple of workouts - haven't had the time to log them:

Wednesday - August 1, 2018

Power Clean + Push Press: 140x3+3x3
Clean Pull: 210x3x3
Dips: BWx15, 5, 4, 3x (myoreps)
Front Squat: 190x4, 175x4x3
Back Extension: EZ Curl Bar (probably 25lbs)x12x3

This workout took a lot more out of me than I expected it to...

Thursday - August 2, 2018
Power Snatch: 125x3, 115x3x2. Form was breaking down (I could easily get 125x3 for 2 more sets but form was so bad especially on the catch).
Clean: 165x3x3. This is where the pain started setting in.
Jerk: 165x3, 165x3x (failed 3rd jerk), 165X (failed 1st jerk after trying split again just to make sure if it really is or isn't more powerful - embarrasingly worse than my power). Power cleaned it back, tried 165 again and barely missed. Waited about a minute, then failed 3 power cleans before I finally got it up and then finally got 165 on my last rep.
Deadlift: 290x1, 240x4x4. Tried to make these mimic the clean pull more - just a tad more difficult.
Decline Sit Up: 20KGx12x3

Friday - August 3rd, 2018

Snatch: 135x2x2. Technique was solid despite my entire pushing, pulling, and core muscles being destroyed.
Clean&Jerk: 175x(C, Jx, Cx)x2. I was completely gone by this point. I had no more strength or energy in my upper body.
Push Press: 150x3x4. How I got these, is beyond me. They were brutal.
Beltless Squat: 180x10x4. Now, my legs are destroyed too
Behind the Neck Lat Pulldown: 85x12, 100x12x2. Complete destruction of the low-mid traps to finish off the brutalization of my body.

These were the 3 most brutal workouts of my life, and having no rest between them intensified that. I am completely thrashed right now and can barely more. Everything hurts. Time to recover.

[thehoff]

Monday - August 6, 2018

Snatch: 125x3x3. Easy and technically very sound, especially catching and staying tight in the upper back.
Clean&Jerk: 155x2+1x3. Moving along smoothly with very easy power jerks.
Squat: 270x1, 215x5x5. Easy.
Press: 140x1, 105x6x5. Much better than last week so I'll increase weight.
Back Holds: BWx60sx3

Goodsession.

[thehoff]

Tuesday - August 7, 2016

Snatch Pull + Snatch: 115x2+2x4
Snatch Balance: 125x3, 3 fails, 3, 2 fails&1 succesful SB. These went very poorly today. Lost balance throughout. More tightness necessary in the core.
Row: 160x8x4
Plank: BW+20lbsx60sx3
DB Lu Raise: 15x12x3

Good session.

[thehoff]

Wednesday - August 8, 2018

Power Clean + Push Press: 145x3+3x4
Clean Pull: 215x3x3
Myorep Dips: BWx16, 5, 5, 3, 1
Front Squat: 195x4, 175x4x3
Good Morning: 95x12x3