Canadian Olympic lifting and gainz

[imnotfromireland]

Did some bench prehab, Pullups with band, barbell rollouts. I noticed that my thoracic extension is terrible, need to improve that. Looking into self massage for bench pressing without pain. My subscapularis(armpit) is very tight on each side.

[imnotfromireland]

Clean 160 5x3
jerk 175 5x1
press 136 5x5
pullups with band 1x8

Changing it up a little this week. Found another tight spot between the shoulderblades. Too sore from Saturday to do rollouts today.

[imnotfromireland]

snatch 132 7x2
squat 367 5x5
pullups with band 1x8
neck bridges

Jerks on this day might work better. Legs were fresh but shoulders were sore from last time.

[Simon Rest]

are you self taught on the olympic lifts, or do you have a coach?

[imnotfromireland]

A coach taught me how to snatch, but I taught myself to clean and jerk. I have access to a coach but I don't like going to the gym in the evening when he is there.

jerk 205x1
clean 205x1
press 152 1x5
front squat 260 3x3
pullup with band 1x9
barbell rollouts 1x3

I hate max effort presses. I should just do push press on this day instead. My shoulder seems completely rehabbed so its time to start rotating bench press/ press each week.

[imnotfromireland]

Went to a massage therapist, her sharp bony elbow made my arm go numb when she dug into my rotator cuff. Apparently I am very tight all over and will require multiple sessions. All worth it if it means an end to my SI and shoulder problems.

She recommends yoga. I could start doing that on my off days.

[imnotfromireland]

snatch 167x1
squat 410x5
deadlift 405x5
bench 225x1
pullups with band 1x7
barbell rollout 1x3

Lifting shoes worked with deadlifts just fine. SI joint and shoulders felt great after the massage yesterday. Tested bench, it felt fine on shoulders with a 30 inch grip. Ill start it at 165 volume day and 185 intensity day. Tore a callous on deadlift.

[imnotfromireland]

jerk 180 5x1
clean 165 5x3
bench 165 5x5
row 165 3x5
barbell rollout 1x5

Shoulder feels fine after first bench volume day. I am going on vacation tomorrow for about 2 weeks, Not sure what kind of weights ill have access to.

[imnotfromireland]

I'm back. On vacation I didn't get any squatting done, just some cleans/snatches/benching. I have lost some mobility and leg strength, but bench has improved.

Snatch 135 7x2
bench 200 3x5
squat 410 1x5
pullup with machine 115 9/5/5
barbell rollout 1x5
some neck bridges

Mixing up the order of exercises this week - trying to evenly distribute the workload. Volume/intensity should be similar for lower body. Upper body volume should be greater.

[imnotfromireland]

Lost some mobility and leg strength on vacation. Squats were tough today. Got some bench practice.

snatch 135 7x2
bench 200 3x5
squat 410x5
pullup(machine assisted) 115 9/5/5
rollouts 1x5
neck bridges