Canadian Olympic lifting and gainz

[imnotfromireland]

If it wasn't obvious from all the time I spend at the gym, I'm unemployed. Or was until this week. Problem is the new job involves lots of heavy lifting, So lifting schedule will need to change. Today I moved old ovens and refrigerators down rickety metal stairs. Hard on the lower back/grip/feet. Deadlifting volume likely needs to be reduced or removed entirely. squatting/pressing/upperbody pulls/Olympic lifting can probably all stay.

[imnotfromireland]

07-24-2017
squat 275 260 245 x10
push press 165 155 145 x10
bench 205 195 185 x10
jerk grip overhead squat 175 1x5
neck curls reverse curls plank band facepulls calves

07-26-2017
hang power snatch from thigh 130x5 120 5x5
hang power clean from thigh 165x5 145 5x5
RDL 235 225 215 x10
shrug 185 3x10
row 175 165 155 x10
pulldown 160 3x10
neck curls reverse curls plank band facepulls calves

I've been working 5 days in a row. Probably cant handle deadlifts from the floor while this gos on. Also likely shouldn't bother working out more than 3 days a week. Got to knock out some door frames with a sledgehammer, was fun. Lost weight, down to 300 lb.

[imnotfromireland]

snatch 65 kilos 4x3
C+J 90 kilos 8x1
front squat 108 kilos 1x5
gonna start doing Fridays weights in kilos, since I use kilogram plates on that day.

[imnotfromireland]

squat 295 280 265 x10
push press 170 160 150 x10
bench 210 200 190 x10
overhead squat 195 185 175 x5
curls reverse curls wrist curls plank facepulls neck curls

[imnotfromireland]

hang power snatch from thigh 135x5 125 5x5
hang power clean from thigh 175x5 155 5x5
RDL 255 240 225 x10
shrug 225 215 205 x10
row 180 170 160 x10
pulldown 165 10/9/7
neck curl band facepulls curls reverse curls wrist curls plank calves single leg balance

had a sore foot this week-fibularis tendon. Managed to get the tension out with massage. it seems easy to strengthen with single leg balance. Doubt it will carry over to anything, just injury prevention.

[imnotfromireland]

snatch 66 kg 4x3
C+J 93 kg 8x1
front squat 118 kg 1x5

had to bail on one of the jerks. dumped it behind , but didnt get out of the way- hit me on the back. Erector on one side is bruised, no damage to anything else i think.

[imnotfromireland]

squat 315 295 275 x10
push press 175 165 155 x10
bench press 215 205 195 x10
power jerk recovery 205 5x1
arms calves facepulls plank single leg balance neck curl

backs feeling better, was just a bruise. Tried a different kind of overhead squat- deadstop from the pins, just above parallel. The eccentric on overhead squats annoys my knees, so ill see if I can get a block set up that is high enough so I can drop each rep.
Put in an order for 4XL SBD knee sleeves.

[imnotfromireland]

hang power snatch from thigh 137x5 127 5x5
hang power clean from thigh 185x5 165 5x5
RDL 275 260 245 x10
shrug 275 3x10
Row 185 175 165 x10
pulldown 160 3x10
arms calves facepulls plank single leg balance neck curl

plank is up to 125 for 40 seconds. Neck curl is up to 35 for 45 reps. Used straps for RDL and shrug. I dont think they are a good idea for RDL, Seems fine for shrugs though. RDL weight may have to come down till grip improves. Shrugs need to get alot heavier to do anything I think, so straps will be nessesary.

[imnotfromireland]

snatch 67kilos 4x3+ 1 miss
C+J 96kilos 6x1+ 2 misses
front squat 125 1x5

form was awful today. I really shouldent do a heavy day the day before a full lifts day.
5s start next week. Should be relatively easy.

I waste a lot of time going to and from the gym. I have some weights at home I can use. If I use the home weights I can get more practices in. The home weights are a 1" barbell with no collars(no rotation, so olympic lifts are out) and adustable dumbell handles, plus ~450 pounds of plates. No squat rack, but I do have a bench.

I could definately do pulling+bench at home, and olympic lifts+squats+overhead stuff at the gym.

With a plan like this I can probably manage 4-5 days easily, unlike now where even 4 days is pushing it. Something like Mon gym tues home wed gym thurs off fri gym sat home sun off.

[imnotfromireland]

Gym:
power jerk 195 185 175 x5
hang clean 190 180 170 x3
squat 355 335 315 x5
push press 185 175 165 x5
bench press 225 215 205 x5
power jerk recovery/bottom up overhead squat 225 4x1
plank 130x40seconds

Doing hang clean after power jerks is very easy. bottom up squat doesnt agree with my knees at all. Cutting it for now. I got my knee sleeves. They help a lot with warmth and give some support.