back in the saddle

[Jake Galgon]

Think I pulled my hamstring on those hill sprints. That'll teach me to start running all out in 30 degree weather with like 5 walking lunges as a warmup.

[Jake Galgon]

Clean attempts to 235 (four missed attempts)

Squat: 3x5 @ 340 (pr) (w/ belt)
Press: 5x5 @ (140 (pr?), 140, 140, 140**, 140***)
Clean: 3x4 @ (225****, 205, 200)

Dunno why the c&j and power cleans were so awful even though I hit a squat PR. Could just be the belt. I'm not gonna feel properly strong until I'm beating my old numbers WITHOUT it. The three sets of squats are among the ugliest I have ever done.

[Jake Galgon]

Yesterday:
had some steam to blow off, so I did an unscheduled workout

lh bent press to 85
rh bent press to 95
deadlift warmup to 455 and three misses at 505 (first one got through the sticking point, but my grip gave out. might have made it with chalk)

4 rounds for time of: 800m stationary bike, 10 pullups, 10 dips

I'm pretty hungover right now, so I might miss today's workout. Guh.

[Jake Galgon]

Snatches to 155 and then 3 misses at 185. These felt really weak today.

Power Snatch: 3x4 @ (160*, 160**, 160*)
Bench: 4x5 @ 215
Squat: 3x5 @ (345**, 345*, 345**)
some pull-ups

* = missed rep

Recovery sucked this week, but regardless I think it's time for a reset on the squats and pulls. Plus a calorie bump. Hopefully if I get the recovery dialed in I can ride the squats up to a belted 3x5 at 350+ before switching over to the texas method or 5-3-1 or something.

[Jake Galgon]

Squat: 3x5 @ 350
Press: 5x5 @ (145, 145**, 145**, 145**, 145**)
Power Clean: 3x4 @ (205, 215*, 205)
Some pull-ups and dips

* = missed rep

Feel great about those squats. Found a new belt at the gym. Skinnier, especially in the front, but it gets tighter and so I figured I'd try and bump the squats again. The cleans did need that reset though. I think part of it is I'm more cautious about catching the bar low on my chest, since my right wrist has been bothering me a bit.

[Jake Galgon]

Just ordered a large inzer economy belt, medium TK knee sleeves, some chalk, and, just for kicks, some nose tork. We'll see how that goes when they get here, although I hear Inzer can be slow to ship.

[Jake Galgon]

Didn't sleep today, and the workout was awful. Even adjusting volume down it was a total shit show.

Snatches to 155 plus two misses at 165
Front Squat: 4x4 @ (250, 250, 250, 250*)
Push Press: 2x4 @ (185**, 175**)
Deadlift: Attempted 1 on the minute at 445lbs for 5 minutes, but only made two of the singles
Bunch of pull-ups, dips, and 40lb dumbbell press

Might front squat again Friday instead of back squats. Think I should put some 2.5lb weights under my heels next time I front squat (still haven't bought proper shoes)--I think it will take some stress off my right wrist, which has been bothering me.

[Jake Galgon]

Got a a benzo for sleep, and after 14 hours of some extremely vivid dreams I figured the time was ripe:

Squatted 405, a new PR:
http://www.youtube.com/watch?v=G-VJX8UZANo

[Jake Galgon]

Starting a new intermediate routine, aped a bit from both 5-3-1 and the texas method. It is thus:

Lift Schemes:
L1: 2 sets power clean, 4 sets front squat; frontsquatty assistance lifts
L2: 2 sets power snatch, 3 sets squat; squatty assistance lifts
L3: 2 sets split jerk, 2 sets deadlift; deadlifty assistance lifts
U1: 4 sets bench, 3 sets pendlay row; benchy/rowey assistance lifts
U2: 5 sets press, 3 sets weighted pull-up; pressy/pully assistance lifts

Rep schemes:
A: sets of 5
B: sets of 3
C: 1rm + sets of 2 at 80-90%

Monday: light o-lift warmup; A with [L1, L3, L2](cycling)
Wednesday: o-lift warmup with optional heavyish c&j; [A, B, A, C] with U1
Friday: light o-lift warmup; [B,C] with [L2, L1, L3]
Saturday: o-lift warmup with optional heavyish snatch; [A, B, A, C] with U2

Rep schemes are for core lifts, not assistance lifts. Any metcon will be on tuesdays, wednesdays, or saturdays. On 1rm lower body days, I'll do one or both of the full o-lifts rather than power variants or jerks as usual.

eg:
M - - - W - - - F - - - S
AxL1 - AxU1 - BxL2 - AxU2
AxL3 - BxU1 - CxL1 - BxU2
AxL2 - AxU1 - BxL3 - AxU2
AxL1 - CxU1 - CxL2 - CxU2
etc.

[Jake Galgon]

So today, on the new program:

OL warmup

Core lifts--
Power Clean: 2x5 @ 205
Front Squat: 4x5 @ (255*, 245, 245, 245)

Assistance--
weighted calf raises, 95-115lb overhead squats, planks, all for sets of ~15 (or however long for the planks)