Damufunman's lifting weights log

[damufunman]

11/18
AMBW 199.0

Intensity day 2
Bench: 202.5 x 5, 3" belt. Last one moved kinda slow, but wasn't grindy. @8.5 maybe.

Deadlift: 360 x 5, 3" belt. First 3 hooked, last 2 mixed grip. Pulled all my warm-ups DOH. Bar was bent and I almost lost my last single at 325. Made sure I had the bend upward during the work set. Happier with my back position tonight.
Deadlift, 360 x 5 - YouTube

Rack jerks:
85 x 3,
105 x 3,
115 x 2,
125 x 2,
135 x 2,
145 x 1 x 2 wraps,
155 x 2 wraps, PR. Previous was 145 x 3. Gotta figure out warm up for these so I'm not doing so much volume with it.

Back started to get sore shortly after this. Think I did too much pulling during snatches last night, so I gotta start doing less volume on day before deadlifting. Debating whether to stick with the TM style setup or treat it more like a novice progression and hit heavy singles each time for a while. That would help to keep pulling volume a bit lower, but then I'll likely have to change things up once my snatch and C&J get heavier.

[damufunman]

11/20
AMBW 196.2

Volume day 1
Snatches: warmup with hang snatch doubles to 115 then
125 x f, f, 1, 1 missed first 2 with video
135 x 1, 1
140 x 1
135 x 1 x 3
Wanted to keep volume a little lower today and slowly work up to 10-15 reps once form is more consistent.
Snatch volume work - YouTube

Squats: 315 x 5 x 4. Since I did too much pulling last week and my back was feeling it Friday night and Saturday I decided it would be prudent to only do 4 sets. Should be plenty to drive ID, I'll do 5 sets next week. Third set vid: Squat 315 x 5, third set - YouTube
Reps looked waayyy faster than they felt.

Press: 130 x 5 x 5. Weren't bad, had more in the tank. Last 3 sets vid: Volume Presses, 130 x 5 x 5, last 3 sets - YouTube

[damufunman]

11/21
AMBW 196.4

Back wrecked from last week's deadlifts followed by rack jerks, then volume squats and snatches yesterday. Gonna skip oly lifts for rest of the week to give my back some time to recover (other than deadlifts, possibly, on Wednesday).

Volume day 2
Bench: 182.5 x 5 x 5. All went pretty quick, despite shorter rests, about 4 minutes.

Clean & jerks:
115 x 2
125 x 2
135 x 2
145 x 2
155 x 1f, 1
165 x 1 x 2
Still catching a little high, but more weight should fix that. Jerks looked a little slow and I'm not dropping enough. Quicker footwork is needed to get a little wider and dropping down more.

[damufunman]

11/23
AMBW 196.2

Intensity day 1
Squats: 360 x 5, @10. Last one was really hard. Hopefully five sets next VD helps next week.
Squat, 360 x 5 - YouTube

Press: 147.5 x 4f. Got all crooked on the fourth, fifth didn't go. Going to try for 142.0 next week for fahve then proceed in 2 lb jumps. Hopefully they'll keep the fahves coming.
Press, 147.5 x 4f - YouTube

Deadlift: 365 x 5, 4 hooked 1 mixed grip. Did 335 x 1 warmup DOH. Back looked pretty good to me on video. These are finally going well aside from my only getting 3 at 360 2 weeks ago. Just can't do any pulling prior to deadlifting.
Deadlift, 365 x 5 - YouTube

Oly lifts to commence this weekend. Get excited.

[damufunman]

11/24 Happy Turkey day!
AMBW 197.2 after 3 eggs.

Quick heavy bench for fahve.

Bench: 205 x 5 with 3" belt @10. Not sure if I'm getting anything out of benching with belt, but certainly not hurting.

Weighted chins: +25 x 5, 4. Same as last time 🙁 Gotta get more consistent with these if I want improvement which means figuring out where to put them.

Been considering dropping the intensity benches since I'm not too concerned with maximum strength here for oly lifting. Volume benches should be enough to continue increasing strength and adding much needed (for me at least, puny chest and shoulders) upper body mass. However I do like setting heavy PRs. If recovery becomes an issue this will be first thing to go.

Also, thoughts on doing some higher rep bench and possibly pressing work to address the mas issue. Add to volume day, do 3x 8 or even 5 x 8? Or am I still too weak fit that to be effective? If i were to guess I think I can do 175 for 8, but haven't tried it.

[damufunman]

11/26
AMBW 197.2

Volume day 1
Snatches: only made it up to 120 x 1 and a power snatch at 120 first time through. Dropped the weight to work on catching with better balance. Made it up to 125 x 1 and said fuck it. Just didn't have it today. I think I need to do more reps with lighter weight to help groove the movement. Wondering if skipping end of last week was too much time without doing them?

Squats: 315 x 5 x 5. Nothing to report here. Got them done, hopefully enough to drive ID up.

Presses: 132.5 x 5 x 5. A bit easier than last week. I was worried I had done too much volume since I only got 4 on ID, but today wasn't affect at all. Considered adding a set, but I'll see how next ID goes then decide.

[damufunman]

11/27
AMBW 197.2

Volume day 2
Bench: 185 x 5 x 5

Clean & jerk: 135-165 by 10 for doubles, then worked up to 195 for singles. Tried 205 twice but couldn't hold on to it. Think the bar got a little away from me, caught it a forward and dumped it both times. Backed down to 185 which I missed first (got power clean, missed jerk), then got, but elbow was starting to bother me and I overextended my back a bit so I called it a day. Also, seems I revert to power cleans either when the weight gets heavier, or when I'm tired, but sure which yet.
Clean & jerk single, 195 lbs. PR - YouTube
Clean & jerk, 205 lbs fail, first try - YouTube
Clean & jerk, 205 lbs fail, second try - YouTube
Clean & jerk, 185 lbs single, second try - YouTube

Forgot to do chins. 😕 oops.

[damufunman]

11/29

AMBW 195.8

Didn't sleep real good last night, which usually leads to a good workout. Did not fail me today.

Squats: 365 x 5, @10. Big plate PR! Four pl8tz for fahve here I come! Hardest set of squats I've had in a long while. Might be prudent to start on triples, but I haven't failed a squat in so long I am tempted to go until then, just so I can remember what it feels like. Terrible idea?
Squat, 365 x 5 - YouTube

Presses: 147.5 x 5, @9.5 belted, with wraps. Forgot my tiny micro plates to do 2lb jump, but I think I'll go for 150 next, then do the 2lbs so I'm not going up odd numbers. Needed the jams for work set so no video.

Max Snatches: worked up to 140 (lbs.) which I failed twice then got. Wanted to beat my PR of 140 so I did 145. Then 150. All the way up to 165, then (barely) missed 170. Decided I had enough and a 25 lb PR was acceptable. Of course I screwed up recording so I didn't get a video of the 165 🙁. Here are singles from 115 up:
Snatch max singles - YouTube

[Toasterleavings]

Nice squats man! hells to the deep.

[chromoly]

Was that really RPE 10? This week's squats looked better than last week's. Last week I believe could be RPE 10. This one? Not as difficult looking. But you look a little out of breath for both this week and last week ID sets. Maybe it's time for... cardio squats.

Failing a squat is really a miserable experience. 10/10 do not recommend. That said, if you don't have a good grasp on RPE, could be worth going to failure so you can reset your RPE gauge for squats. So my input is... maybe switch to triples?