Canadian Olympic lifting and gainz

[imnotfromireland]

08-15-2017
home:
snatch pull 155 145 135 x5
snatch deadlift 245 230 215 x5
RDL 245 230 215 x5
snatch shrug 245 230 215 x5
DB row 85 5x5
inverted row
arms forearms

08-16-2017
gym:
power jerk 175 3x5
hang snatch 140 130 120 x3
squat 315 3x5
snatch grip push press 95 x5
press 115 3x5
plank

08-18-2017
gym:
snatch 80kilos
front squat 135 kilos

Shoulders have been sore this week. Couldn't Clean and jerk today. Probably have to reduce upper body volume, sleep on my back, get some money together for a real massage.

[imnotfromireland]

home
clean pull 245 230 215 x5
RDL 245 230 215 x5
bent over Barbell row 160 5x5
clean shrug 300 3x5
DB row 85 5x5
arms forearms neck calves single leg balance

felt like I strained my neck with the shrugs again. cutting them again.

[imnotfromireland]

power jerk 200 190 180 x5
hang power clean 195 185 175 x3
squat 385 365 345 x5
push press 190 180 170 x5
push ups 20/15/13
plank 135x40 seconds
sots press 65x5
shoulder raises

Started doing thoracic mobility drills, shoulders feel better already. Dropping bench press until power jerk is back to 100 percent. Doing push up progression for now. Sots press(jerk grip) was quite uncomfortable but doable. Brought out my jerk grip a fingers width each side. Clean grip will stay the same, so I'll have to adjust my grip at the top.

[imnotfromireland]

08-22-2017 home
snatch pull 165 155 145 x5
snatch deadlift 265 250 235 x5
RDL 265 250 235 x5
barbell row 170 3x5
DB row 90 3x5
negative band pullups 3x10
arms, forearms, rear delts, calves, single leg balance

[imnotfromireland]

08-23-2017
power jerk 180 1x5 135 2x5
hang snatch 142 1x3
squat 345 1x5
press 125 3x5
leg raises

had awful DOMs on this day from the pushups and pullups, went lighter than planned.

[imnotfromireland]

today
snatch 85 kilos
C+J 110 kilos , clean 115 but missed the jerk.
front squat 145 1x3

Recovery was off earlier in the week but finished strong with new snatch pr. I have switched back to split jerk so technique will take some work. dip and drive went forward on the last jerk today. Ill still use power jerk as assistance but plan on split for fridays.

[imnotfromireland]

power jerk 205 195 185 x5
hang power clean 200 190 180 x3
squat 415 390 365 x5
push press 195 185 175 x5
pushup 20/20/14
plank 140x40seconds

matched my old squat 5 rep max.

[imnotfromireland]

08 29 2017

rdl 270 250 230 x5
barbell row 175 3x5
negative pullups
arms forearms neck calves leg raises

[imnotfromireland]

09 04 2017

power jerk 210 x3
power clean 205 x3
squat 425 x3
press 145 x3

[imnotfromireland]

09 08 2017

snatch 80 kilos, missed 85
C+J 110 kilos(powerclean) , cleaned 115 but couldent jerk
front squat 150x2
snatch deadlift 125 x3