Long Way to the Top

[poser]

8/9/2017 Light

Front squat
3x3 250#

OH Press
4x2 160#, backoff 1x4 140#

Power snatch
5x2 140#

Chins
11 min/ 45 reps

Front squat was a real grind. Not sure about continuing on next week.

I forgot my 2.5#s and my OH Press was programmed for 3x2 at 162.5#, so I did 4x2 at 160#.

I couldn't muster up enough speed for programmed power Snatches today (146#), so had to drop back to 140#. Weird day.

[poser]

8/11/2017 Medium

Backsquat
4x3 290#

CGBP
4x3 220#

Power Clean
5x3 195#

SLDL
3x5 225#

I was feeling like a little bitch on squats today so I cut volume to 3s. CGBPS were done reasonably without a spotter.
PCs, while good, I need to repeat 195# before moving on as that was a real grind, especially the third rep of each set. Feeling a little frustrated this week.

[poser]

8/14/2017 Heavy

Backsquat
3x3 325#

Bench press
3x2 247.5#
Backoff 1x4 227.5#

Deadlift
2x3 345#

Starting to experiment with some rotating rep ranges on squats and deadlifts. For squats, I'm going to try

3x5
3x3
3x2

3 week cycles, +5 pounds each week then return to 3x5 at the previous 3x3. For deadlifts, which is on a reset, going to try 2 week cycles of 2x3 and 3x2.

[poser]

8/16/2017 Light

Front squat
3x3 250#

OH Press
3x2 162.5#
Backoff 1x5 142.5#

Power snatch
6x2 145#

Chins
11 min/ 51 reps

There's a guy at my gym who used to be a college Oly coach. Our schedules overlap and we shoot the shit, but he's never been around for my pulls. He was there today so I had him critique my power snatch. He had me open my initial stance a few inches which seemed to help. He suggested starting with lower hips which I politely declined. He also had me focus on the timing of my catch better aligning with my feet Landing. That seemed to help. I think I had gotten a little lazy on converting the pull into a catch.

[poser]

8/18/2017 Medium

Backsquat
3x5 290#

CGBP
3x3 222.5#

Power Clean
5x3 185#

Back and hamstrings were fatigued today as I did some pretty intense heavy leave at work yesterday. As a result, I had to back off on PCs and cut the SLDLs I've been doing on fridays.

[poser]

8/21/2017 Heavy

Backsquat
3x2 330#

Bench press
2x2 250#, backoff 1x4 230#

Deadlift
3x2 350#

Very low volume workout. Weird to not be extremely fatigued after squatting. I'm interested to see how far I get cycling the rep schemes.

[poser]

8/23/2017 Light

Front squat
3x3 252.5#

OH Press
3x1 165#
Backoff 2x5 145#

Power snatch
5x2 146#

Chins 52/ 12 min

Front squat was a grind. I did get some more coaching on my power snatch which was helpful.

Chins are getting easier as I continue to slowly lose some excess weight. I still haven't weighed myself but guessing I'm around 205ish and feel way better than I did at 215#. Interesting experiment, but I'm much more athletic feeling without the extra body fat. The difference In Strength is probably a few pounds, but it's not worth it. I feel like I am able to move much better with a leaner waistline.

[poser]

8/25/2017 Medium

Backsquat
3x5 295#

CGBP
3x3 225#

Power Clean
5x3 195#

SLDL
2x5 230#

Squat felt pretty good and very reasonable. CGBP was solid but I need to go back to 5s. Power Clean needs to stay at 195# for the time being. It's doable and I hit all the reps but it's right at my limit for 15 reps of volume.

[poser]

8/28/2017 Heavy

Backsquat
3x5 320#

Bench press
5x1 252.5#

Deadlift
1x5 345#

[poser]

8/30/2017 Light

Pathetically weak workout. Not sure why as I felt pretty good when I went in. -had to drop weight on all lifts.

Front squat
3x3 245#

OH Press
3x5 145#

Power snatch
5x2 140#

Chins: 8 min/38 reps