Trying to get serious about o lifting

4/4

Front Squat - Strength
((225x5)(245x3)(265x3))x2

Clean Stance Deadlift - basically performing the first part of a clean with more weight than you would attempt, the exact opposite of correct positioning if you were just trying conventional deadlift.
(295x3)x3

Clean Low Pull
(275x3)x3 - got every pull high enough to be able to get under, now just have to gain the confidence to complete 265+ clean, it might take several months but i can see a 300 # clean in my future.

Jerk
155x5
175x5
195x5 - depth was good for all of these

Power Snatch + Hang Snatch (Below Knee) + Snatch x2
135x1
155x1
175x1

Power Clean + Hang Clean (Below Knee) + Clean x2
175x1
195x1
215x1

Klokov Press
135x3
145x2
155x1
165x1
175x--,1 with a tiny push, doesn't count as strict though
155x2
145x3
135x5

Solid session for sure. Squats felt great, completing the clean to initiate the top sets was a little iffy but not too bad. Once I got it moving though the final top set was only moderately difficult, I felt as though I could have pushed out 2-3 more if I was going for broke. Tried noodling around with some stuff to stimulate stronger pulls so that my clean 1rm can stay in stride with any further increases of squatting power. Complexes were all solid. Broke down to heavy weight for Klokov just to see what there was to see and it went well, nice little nerve overload for when i break back down to moderate weight.
 
I had the best knurled bar on the bench today and realized that a snatch grip on any of our bars would be impossible because of the metal on metal when used on the bench rack. It doesn't matter at my gym, but it was something to ponder in between sets.

Good work dude!
 
well i suppose what exercise you're doing would matter too. generally if you're perform snatch from the floor, you wouldn't be able to attempt a weight that would give your grip a challenge. but doing hang variations unbroken or snatch grip dl and variations would be a different story. personally now that i have the bar that i do, i would prefer a more aggressive knurling. it's sort of an all purpose moderately priced/quality bar, still pretty damned expensive for my budget though!
 
i had bought my wife a bar last year for Christmas and i think it was $200-300, i can't recall. you can get decent bars in the $300 price range. although we have one Eleiko at our box and that one cost the guys I think $1200.

for any snatch grip movement (deadlifts, high pulls, etc) that ISNT going overhead, you can consider using straps if the grip isn't there. hook grip should be just fine for a 175lb pull for instance, but I can see using straps for like a 225lb SG high pull or something.
 
will you buy me a new bar for christmas?, lol, sounds like a pretty considerate gift!

4/5 - skipped rest day again, can't keep this up though

Front Squat - Hypertrophy
(215x8)x5

OHP - Strength
((125x5)(135x5)(145x5))x2

SG SLDL - Power
(205x3)x5

Hang Snatch Pull + Hang Snatch + Snatch Balance
140x2
160x2
180x2 - second attempt was pretty tough, but got through it pretty well

Clean + Hang Clean + Jerk - was doing multiple jerks on the end of this complex but decided to try to complete one with as much depth and good form as possible, rather than perform multiple mediocre ones.
185x1
205x1
225x1

CG OHP
(100x8)x3

BO Row
165x5
175x5
185x5

Good day, got through everything I wanted but was definitely feeling the added fatigue of training 3 days in a row. Went up a touch in weight on the snatch complex which was good. Performed jerk on top set with probably the greatest depth I've achieved for that weight, so progress is being made. DUP stuff all felt strong.
 
4/8

Front Squat - Strength
((205x5)(225x5)(245x5))x2

OHP - Power
(115x3)x5

SG SLDL - Hypertrophy
(225x8)x5

Hang Power Snatch
120x5
140x5
160x5

Snatch
140x5
160x5
(180x5)x3 - New 5s PR x3!

Klokov Press
135x3
145x3
155x3

SG BO Row
155x3
165x3
175x3

Awesome day! DUP stuff was solid. I wish doing snatches from the ground was as easy as from hang position. The added effort of lifting it up and then negotiating your knees/timing your pulls properly makes a huge difference. I think HPS is a really good variation to do before hand because it really stimulates an explosive pull, so that I'll be ready for the top sets of full snatch. 5's still suck lol but I might be able to go a touch heavier before breaking down to 3's. After this I crammed down some food and then took a walk with my daughter in a moby wrap, does that count as an isometric workout? lol. that's about 30 lbs hanging off my chest keeping my back flexed up for about a half hour straight.
 
Moby-wrapped walking is like resistant hyperextensions at the top for a long hold! I assume....

Nice PR man.
 
RegisterJr said:
Moby-wrapped walking is like resistant hyperextensions at the top for a long hold! I assume....

Nice PR man.
Click to expand...

thank you sir, something tells me this might be a more challenging isometric hold than going on a walk with my baby...

[video]https://www.instagram.com/p/BCWwnoutnpC/?taken-by=mastrength[/video]

4/10

Front Squat - Power
(195x3)x5

OHP - Hypertrophy
(125x8)x5

SG SLDL - Strength
((215x5)(235x5)(255x5))x2

Power Hang Clean
145x5
165x5
(185x3)x2 - disappointed right here, dropped down from last session and still couldn't get five. i've got to keep playing around with them, but it's kind of hard to generate a lot of power starting from the knee for me. my arms are so long that i initiate my final pull only part way up my thigh, so that leaves barely any length of time to generate momentum in the initial pull if i start from the knee.

Clean + Jerk x2
185x1
205x1
225x1
245x- , clean x1 + jerk x1,-- poor depth getting under and not enough power to get it up without dropping under lower than i was able

Jerk Squats - these are basically just doing the dip and hip drive to initiate a jerk without committing to the actual jerk
(205x5)x3

Push Press
145x5
165x5
185x5

BO Row
(165x8)x3

Decent day. Got up before the kiddos to get a session in, and again training fasted sucks. When I get up before work to do it, it's even earlier so not as bad. But today I started right around the time I would have put down my first meal during the work week, I was pretty much hangry by the end of it. Overall good day, I really wanted the top set of my c+j complex but not too disappointed there. That weight is less than 5% away from my current 1rm so that fact that I got a c+j without the 2nd jerk is still not bad. I want to keep working in the jerk squats to try and hammer down my form better in the dip and drive. DUP stuff was all pretty decent.
 
4/12

Front Squat - Strength
((225x5)(245x3)(265x3))x2

Clean Stance Deadlift
(305x3)x3

Clean Low Pull
245x3
265x2
285x1
295x1
305x1 - got all these singles just high enough to complete a clean, doesn't mean i could yet but it means i'm close!

Power Jerk + Split Jerk
145x3
165x2
185x1
205x1
225x1

Split Jerk
225x2
205x3
185x5

Power Snatch
115x5
135x5
155x5
175x1
185x1
195x1
205x1 New PR, 20# increase!

Power Clean + Hang Clean + Clean
185x1
205x1
225x1 + Jerk for fun

Solid day, squats felt strong! Power Jerks were pretty good, haven't tried those in a while and top set was not too difficult to drive high enough to catch in a power position. That just tells me I should be able to do quite a bit more in the split and I just need to stay persistent. Power Snatch PR was huge, I haven't even been working those in by themselves for awhile, so that's pretty awesome. 205 was a little squirrely with the bar path and just high enough to catch in power position but definitely legitimate.
 
Love those 265 squats.

I do a lot of pause squats but I don't know why I do them, and I think in my case they slow me down because they become my normal form, lol. I lose the explosiveness.
 
Dustin07 said:
Love those 265 squats.

I do a lot of pause squats but I don't know why I do them, and I think in my case they slow me down because they become my normal form, lol. I lose the explosiveness.
Click to expand...

yeah right now lowering the weight at a certain tempo and keeping everything lined up to come up out of the hole fast has made all the difference. with some of the more difficult weights i've worked up to, i think that if i did a slow tempo or pause i would end up getting pinned under the weight. i do plan to incorporate pauses and different tempos again but for now i'm just going to keep going and see if i can't continue to improve in weight.

4/14

Front Squat - Hypertrophy
(215x8)5

OHP - Strength
125x5
135x5
145x5
125x5
135x5
145x5+2

SG SLDL - Power
(205x3)x5

Hang Snatch Pull + Hang Snatch + Snatch Balance
145x2
165x1
185x1

Today was absolute garbage. Tried to get up early before work and put a session in fasted. I haven't done that in awhile and honestly I don't think it's worth it unless I do so consistently where it's normal to go to bed earlier and get adequate sleep. I honestly felt like I was still asleep by the time I got to my first working set of squats. Most days I push through everything well, and even some days I have such drive I don't want to stop. Today was one of those days that you just scrape through. The only thing I can really be pleased with is satisfying my squat volume requirement for the day and getting a couple extra reps at the end of my OHP.
 
I feel like that many days too. Thats why I'm a pre-workout junkie.
 
yeah i think i've built up a fair tolerance to the one i'm using now. it's very stim heavy and the effects/sides are still very pronounced and long lasting but the overall impact during my workout has begun to diminish.
 
so after i had my issue in early march I became pretty caffeine intolerant. I used to drink 3-6 cups of coffee a day + my pre-workout. Now, i've had only one cup of coffee this month.... however I have been drinking green tea. I haven't had a pre-workout since march 2nd.

except, I do try to carb up. If I can carb up with food like rice, sweet potatoes, fruit, etc, I will. but i have found a drink like this about 20 minutes pre workout or even during my workout helps give me some incredibly sustained energy.

Invalid Link Removed
 
yeah i had also been taking OL tr1umph for about 3 months and that ran out. it doesn't have BCAA's in it but has an ingredient profile geared for similar results, increased recovery, endurance, strength gains etc. i just wasn't feeling it, i suppose i should've just slept in and waited until after work. i have tried a number of really effective products but really i think that most make it easier for you to work up to any given potential for the day, but ultimately it comes down to you wanting to work that hard.

i should probably take a stim break like you have. sometimes i think it messes with my sleep. even if i'm not under the effect of it, caffeine at least, diminishes some of the neuro chemistry that makes you fall asleep.
 
I do like to play with nutritional timing to see how it affects me in the gym. mostly with carb loading either for a full day before a big lifting session, or at even the meal before. If I deplete then carb load then hit the gym hard I get insane pumps.

If I give my self a quickly absorbed carb source pre-workout it does seem to help maintain energy through out the session. even if i'm talking 60-90minutes later.

I eat very balanced though every day. meal - snack - meal - snack - carb drink - gym - meal bed. and I think maintaining that blood sugar level helps a lot. then the only variables left are sleep, training, and mobility/stretching/injuries.
 
well i'm happy to report that today went much better. i would say that carbing up definitely helps as every time I get up in the morning it's a fasted session. By the time I work out after work I've already worked down most of the food I'll eat in a day so like you I'm loaded up when i hit the weights.

4/15 - skipped rest day

Front Squat - Strength
((205x5)(225x5)(245x5))x2

OHP - Power
(115x3)x5

SG SLDL - Hypertrophy, used straps today, it's been so long I'm very much not used to them. I'll have to keep playing around with it.
(225x8)x5

Hang Power Snatch
125x5
145x5
165x5

Snatch
145x5
165x5
(185x5)x3, New 5s PR x3!

Klokov Push Press
135x5
155x5
175x5

Snatch Low Pull
195x3
215x3
235x3 - was able to pull the first one up to my sternum which is awesome. theoretically this should be 100-105% snatch 1rm. not sure if i'll get it when i get there, but i sure want it.

Like day and night from yesterday morning compared to today! I beat myself down pushing through this one to try and make up for yesterday. DUP stuff all felt excellent. HPS was very snappy and I think I could keep progressing at 5s just a little bit more. Top sets of snatch were awesome but extremely difficult to get all 3. I think I'm done with 5s at snatch, time to break down to 3s. Making solid progress, to put it in perspective 185# was hit or miss last fall for one. That's a difference of being 95% to about 75-80% in 6 months!
 
4/17

Front Squat - Power
(195x3)x5

OHP - Hypertrophy
(125x8)x5

SG SLDL - Strength, was going to do a test out but changed my mind. I'm going to stick with amrap test for front squat, but for this and OHP as long as I satisfy the volume for each day and feel confident, I will increase at regular increments rather than base the increase off of a test. Decided to work up to some heavy singles today.
215x3
235x2
255x1
275x1
295x1
315x1
(330x1)x2 Never really maxed at this movement before but we'll call this a PR. I think I kept my form strict enough. I'll let you guys decide. Might have been able to try a touch heavier but this is all the weight I have currently.
[video]https://youtu.be/S-CTX0-gEjA[/video]

Clean High Pull
165x5
185x5
205x5

Power Clean + Power Jerk
145x2
165x2
185x2
205x2
225x2

Clean
225x1
245x1
265x1
275x1, New PR
285x--, got it up and under but had to pause to correct rack position and couldn't squat it up as i was totally pinned under and bottomed out in squat

Solid Day, very happy about power clean complex, if i can power jerk that top set twice, i know if can break my current split jerk PR, just got to keep working at it to become more efficient. It's interesting how much the proper exercise selection will influence other lifts you attempt that day. I was able to get all the reps of my top set for Clean High Pull up to my neck, so power cleaning 225 didn't really seem to tough since I had already properly stimulated maximum pulling power. If I had been able to pull 285 into a better initial rack position I would have had it, but I don't quite have the squatting power yet to come up with that bottomed out in a pause.
 
4/18 - skipped rest day

Front Squat - Strength
225x5
245x3
265x3
225x5
245x3
265x3+3, New PR, legs like normal had bit more effort left but back couldn't keep torso in position to complete any more

Clean Stance Dead lift
275x3
295x3
315x3

Clean Low Pull
255x3
275x2
(295x1)x3

Power Clean + Power Jerk x3
185x1
205x1
225x1

Power Snatch
120x5
140x5
160x5

Hang Snatch + Snatch Balance
165x1
185x1
195x1
205x1
215x1

BO Row
185x3
195x3
205x3

Good Session. Very happy about front squat test, I didn't even feel my best starting this workout so I feel 6 reps at that weight is pretty significant. Hang Snatch complex was awesome, other than maxing out at Power Snatch last week, I haven't touched anything above 80% for snatch related stuff in quite awhile. I have not done heavy hang snatch in even longer I believe, so to hit what I did for the top sets was excellent.
 
so that's a lot of sets and movements. I bet you were well fed to maintain some sustained energy there. nice job on the front squats, you've been killing it there.

should you consider a deload for a week after all these PRs?
 
Dustin07 said:
so that's a lot of sets and movements. I bet you were well fed to maintain some sustained energy there. nice job on the front squats, you've been killing it there.

should you consider a deload for a week after all these PRs?
Click to expand...

yeah, you could say that i gorged a bit over the course of the last few days lol.

as for the de-load, i have a mixed answer. i say this because my rational is that I have a little bit different approach for different stuff. for snatches, i'm going to continue on my progression but plan to drop to triples and will start with 185# top sets, so that will kind of be like a deload. i'm going to stick with the same format for squat, even if my improvement slows down i'll just put in more weekly cycles before i test again. power snatch i just added back in by itself and attempted a max at it just for fun, so i'll probably stick to lighter weights and keep progressing at that.
 
4/20

Front Squat - Hypertrophy
(225x8)x5

OHP - Strength
135x3
145x2
155x1
165x1
175x1
185x1
195x1 - never really maxed at this but will call this a PR, bar path was sloppy and I feel like if I were able to tighten it up for heavy singles I could do a touch more without really improving strength.
(155x3)x3

SG SLDL - Power
(215x3)x5

Hang Snatch Pull + Muscle Snatch + Hang Power Snatch
115x1
135x1
155x1 - muscle snatch was a little ugly, never really attempted them beyond warmup weight

Muscle Snatch
125x3
135x3
145x3

Power Clean
185x3
205x2
225x1
235x1
245x1
255x1, New PR by 20#! This one was a little ugly at the finish but I got it. I'm coming for that 300# clean! I know I have the overall lifting strength, I just got to hone accuracy of form and squeeze out a little more will power to pull hard enough.

Clean High Pull
205x3
215x2
(225x1)x3

Wonderful session! Increase for hyper volume squats was a little tough but not that bad. I feel as though the strength days for my OHP aren't bad either but fulfilling the hyper volume days was starting to get tough. So before I ended up stalling, I decided I'm going to change up the weight/rep volume scheme for the strength day and hyper day and hopefully I'll keep chugging along. I feel pretty good about 195# 1rm though, I'm 6 ft 2, with a wingspan significantly wider than I am tall and I only weigh about 215# so I'll take it for now! I'm getting a little more liberal with the o lift variations I choose too, which keeps things a little bit more interesting and it helps to stimulate and refine different aspects of the actual competition lifts.
 
4/22

Front Squat - Strength
((215x5)(235x5)(255x5))x2

OHP - Hypertrophy, screwed up my DUP order, was supposed to be Power. Switched up my format for Hyper day to a linear progression.
95x8
105x8
115x8
125x8
135x8, tougher than I expected but still not too bad.

SG SLDL - Hypertrophy, switched up this too
175x8
195x8
215x8
w/straps
235x8
255x8, another one that was sort of tough but not real bad

Hang Power Snatch - these felt good, even top set was really snappy. they're kind of all pull and nothing else so it's nice to have that be the sole focus
130x3
150x3
170x3

Snatch, yeah for 3's and not 5's which suck
150x3
170x3
190x3 decided to push it with an increase in these small increments
195x3
200x3, new triples PR! felt great, should be able to progress a little farther, pulls were more than strong enough. most difficult part was handling the over head stress because i haven't been doing much volume with this %. still not bad, i pause on the last one for 3 seconds for fun and it was easy coming up with it.

Snatch Low Pull
215x3
235x2 I call it low pull but I could get both of these up to my sternum which is excellent!
255x1

Great day. Squats were solid. Snatch triples were sweet because I wasn't totally gassed like the weight I worked up to with 5s.
 
4/24

Front Squat - Power
(205x3)x5

OHP - Hypertrophy
95x8
105x8
115x8
125x8
135x8

SG SLDL - Strength
275x1
305x1
330x1
(295x2)x2
275x3

Power Clean
175x5
195x5
215x5, New 5s PR

C & J
205x2
225x1
245x1
265x1 New PR

Clean
265x1
275x1
285x1 New PR, pretty serious grind but pushed through it, leg and torso strength was more than adequate but i turned the bar over into a sloppy rack. i knew i had to just come up with it because if i had paused to correct the rack i would have gotten pinned again like last time.

Power Clean + Power Jerk + Split Jerk
(225x1)x3

Split Jerk
225x3
205x5
185x5

Clean Stance Dead Lift
(305x3)x3

Another fine session down. DUP stuff all felt great. Pulls and power cleans and squats are going to get me to that 300# clean. They say you should be able to jerk anything you can clean, I wish that was case for me right now but I'll get it. 265# jerk was pretty difficult for me, the dip portion is so brief that you have to be super snappy turning it around and driving up if you're going to produce any good amount of power. Some times I play around with conventional deads just to compare the feeling to being in position to clean a weight. The difference is pretty dramatic, the range of motion is cut in half. I feel like if I wanted to go totally nuts I might be able to do the weight I finished with for clean stance about 15-20 times with a conventional stance, but it's moderately difficult for 3 the way I did it.
 
Holy hell dood, share some of those PR's!
 
RegisterJr said:
Holy hell dood, share some of those PR's!
Click to expand...

just beginner gains my friend, we'll see how fast things move once i can get semi competitive for my body weight.

Dustin07 said:
you're doing great, I love the consistency.
Click to expand...

thank you sir, hopefully you'll like today then too!

4/25, skipped rest day

Front Squat - Strength
((235x5)(255x3)(275x3))x2

Jerk Squats
185x5
205x5
225x5

Snatch High Pull
135x5
155x5
175x5

Power Snatch + Hang Snatch
135x3
155x3
175x3

Snatch Balance
165x5
185x5
205x4,-- didn't keep good contact with the weight dropping under on the 5th attempt. i got squished under it and my upper body was just too fatigued, managed to stand up with it but weight started to rotate and i could keep it in control by the time i stood all the way up.

Snatch Low Pull
215x3
235x2
(255x1)x3

Another day in the books! First round of front squat felt a little tough but second time around I got it together. Top set felt like an RPE 7.5-8. Snatch complex was pretty fun. Top set of pulls was pretty good, I call it low pull but I really ripped on it and managed to get it about level with mid abdomen.
 
what's your 1rm PR snatch right now? that 205 snatch balance seems really solid. I dont think i've tried more than 185. and that's with a 1rm PR of 205lbs for full snatch. I need to snatch more... consistency is key!
 
Dustin07 said:
what's your 1rm PR snatch right now? that 205 snatch balance seems really solid. I dont think i've tried more than 185. and that's with a 1rm PR of 205lbs for full snatch. I need to snatch more... consistency is key!
Click to expand...

i haven't attempted a new 1rm in quite awhile so technically it's still 205, but considering that I just hit 200x3, I ought to be able to smash that PR
 
4/27

Front Squat - Hypertrophy
(225x8)x5

OHP- Strength
work up
195x1 - couldn't do more than last week, still not bad though, about 10% off of bw
(160x3)x3 - but managed a touch more here so that's good

SG SLDL - Power
(215x3)x5

Muscle Snatch - these went better than last time, they're pretty handy because you have to be patient in order to pull at the right time to keep bar path really tight
95x5
115x5
135x5

Hang Power Clean - made some adjustments to form here and felt stronger, not as good as i'd like but better than before anyway.
165x5
185x5
205x3 - really wanted 5 here, i might use straps next time because grip became an issue and might have prevented me from pulling more aggressively.

Power Clean + Power Jerk
165x3
185x3
205x3
225x3 - this one is pretty awesome being that the power cleans alone without the jerks are a triples PR, also about 2 months ago this was a difficult full clean and split jerk, so to hit 3 in the power variation for both is pretty stellar.

Clean Stance Dead Lift
265x5
295x5
330x5 - this was not quite as fast off the ground as doing and actual clean but pretty close, need to pick up heavy weight to stimulate some stronger pulls
295x5
265x5

Another fine day. Hyper volume was a little tough for f squat today but i pushed through it without too much trouble. pretty much everything today was solid. power clean + power jerk was pretty sweet, solid hip drive on the jerks tells me i should be able to split jerk more than where i'm at. just gotta keep working at it, it's a little more to deal with trying to get a big drive and be fast splitting under it but i'll get there.
 
4/29

Front Squat - Strength
((215x5)(235x5)(255x5))x2

OHP - Power, made an adjustment here to a full pause off the shoulders. Now that I've been using a different rep scheme with heavy singles for strength days, it has become obvious that I need to work on getting a harder more aggressive contraction off the shoulders to get the heavier weight moving.
(115x3)x5

SG SLDL - Hypertrophy
175x8
195x8
215x8
w/straps
235x8
255x8, a little tough but easier than last week, still moving all the reps pretty fast

Hang Power Snatch
135x3
155x3
175x3

Snatch - went for the gusto with the heaviest 3s progression I think I can achieve at this point rather than working through the couple more weeks of small increment build up to it.
165x3
185x3
(205x3)x3, New 3s PR x3!, there were some tough reps in there and more than a couple I was pretty much bottomed out all the way to get under stable. Honestly, I've been having some unfortunate personal life issues that are really cutting into my focus for training so I'm astounded to have knocked this out!

Snatch Low Pull
215x3
235x2
(255x1)x3

Klokov Press
work up
175x1, new PR
(140x3)x3

Big Day! OHP stuff felt good. Sometimes the first round of squats seem a little tough on the strength days but usually once i break down and work back up everything is moving better, and that was the case today. Some of my snatch & variation reps were a little sloppy today but I didn't have any misses when it counted so still pretty awesome. Klokov was pretty awesome, I haven't even been working on them and that is a 10# increase.
 
175 Klokov.... Wow.
 
RegisterJr said:
175 Klokov.... Wow.
Click to expand...

i enjoyed it quite a bit but honestly i thought the snatch work i did was more impressive lol, but i understand that you have less of a reference for that kind of thing. honestly, you work on upper body and pressing movements a lot more consistently than i and would be able to as much are more than me. it is kind of tough to get the weight moving at first but i have found that making the strongest, most powerful contraction is the key to getting it started.
 
Balthazar said:
i enjoyed it quite a bit but honestly i thought the snatch work i did was more impressive lol, but i understand that you have less of a reference for that kind of thing. honestly, you work on upper body and pressing movements a lot more consistently than i and would be able to as much are more than me. it is kind of tough to get the weight moving at first but i have found that making the strongest, most powerful contraction is the key to getting it started.
Click to expand...

Props to all your OLY lifts and PRs for sure. Most lifts you do I couldn't at this point.
 
5/1

Front Squat - Power
(205x3)x5

OHP - Hypertrophy, went down a touch in weight here and performed all pause reps trying to concentrate on bar path as much as possible
85x8
95x8
105x8
115x8
125x8

SG SLDL - Strength
work up
330x1
305x2
w/straps
(305x2)x2

Power Clean
185x5
205x5
225x5, New 5s PR, awesome!, even felt like i might have 1 or 2 left

Jerk Squats
185x5
205x5
225x5

Jerk
165x3
185x2
205x2
225x2
245x2 PR, excellent hip drive here, only felt upper body effort to push under and lock out

Power Jerk + Split Jerk
205x3
185x3
165x3

Clean Low Pull
275x3
305x2
(330x1)x3, i was able to get this at least up to my navel which is pretty close to the minimum i need to complete a clean

Clean Stance Dead Lift
330x5
305x5
275x5

Nice Day! Squats and pulls and power cleans are going to get me that 300#+ clean! Jerk Squats helped a lot to stimulate big hip drive to complete all of the jerk work afterwards. I need to get more weight lol, 330 is all i've got in plates currently. Got real aggressive with clean dead lift at the end to try and stimulate consistent positioning and a powerful first pull with these heavier weights.
 
RegisterJr said:
Props to all your OLY lifts and PRs for sure. Most lifts you do I couldn't at this point.
Click to expand...

well if you could give me your squatting power right now, i might actually become mildly competitive for my body weight!
 
OHP is one of the biggest lifts where bar path is most evident and correlates directly to progression…underrated movement
 
BeastFitness said:
OHP is one of the biggest lifts where bar path is most evident and correlates directly to progression…underrated movement
Click to expand...

yeah, i think that if i could keep my form tighter for the heavy singles i would be able to have a higher 1rm without actually gaining anymore strength.

Dustin07 said:
175 for a hang power snatch is no joke!!!
Click to expand...

as long as my pulling power is there, i think i might be able get a touch more weight for triples. a couple of those reps were a little loose and wild though.
 
5/3

Front Squat - Strength
((235x5)(255x3)(275x3))x2

Snatch High Pull + Hang Snatch
145x3
165x2
185x1
205x1

Power Snatch
135x5
155x5
175x5 New PR

Snatch Balance
165x5
185x5
205x3, disappointed here, shoulders were too fatigued to knock out anymore

Snatch Low Pull
215x3
235x2
(255x1)x3

Snatch Dead Lift
(255x5)x3

Today was alright, very distracted. Having a lot of life drama going on and although training has been a little escape from it sort of, the drama crept it's way in and destroyed my focus as well as drawing this out quite a bit. Still accomplished a good deal and stayed pretty well consistent though so I guess I should be happy with that.
 
Life is gonna have drama from time to time. Hope it's remedied soon man.


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RegisterJr said:
Life is gonna have drama from time to time. Hope it's remedied soon man.
Click to expand...

i hope so too but i don't think so. not sure if you'll understand the reference, have you ever seen the move O Brother Where Art Thou? well anyway, "the missus went and R-U-N-N-O-F-T" and I can't say I'm particularly happy about it.
 
Oh man, that's horrible. I was there a while back, with my first wife.


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RegisterJr said:
Oh man, that's horrible. I was there a while back, with my first wife.
Click to expand...
well i certainly appreciate your concern there friend. it might be beyond the scope and purpose of this forum to divulge my personal problems lol, but i feel like it's worth a mention because it's definitely cutting in to my overall training performance at the moment.
 
Balthazar said:
well i certainly appreciate your concern there friend. it might be beyond the scope and purpose of this forum to divulge my personal problems lol, but i feel like it's worth a mention because it's definitely cutting in to my overall training performance at the moment.
Click to expand...

its hard and I feel for you. just keep your head up and your priorities straight. through these tough times I constantly remind myself
"despite everything, no on can dictate who you are to other people" that's a Prince quote.
 
5/5

Front Squat - Hypertrophy
(225x8)x3

OHP- Strength
180x1
(155x3)x3

SG SLDL - Power, switched it up a little as each rep was from the ground
(215x3)x5

Muscle Snatch
100x5
120x5
140x5

Hang Power Clean + Push Press
145x3
165x3
185x3

Clean Dead Lift
(335x5)x3

Got up before work but I had to cut stuff short because I didn't start early enough. Worked out fasted and it sucked lol. Everything felt heavy. Oh well, consistency is more important than the few days in between when you feel like you're making a lot of progress.
 
5/6 back on track today, even while skipping rest day

Front Squat - Strength
((215x5)(235x5)(255x5))x2

OHP - Power
(115x3)x5

SG SLDL - Hypertrophy, went down a touch in weight on these and pulled everyone from a dead stop off the ground. My thoughts are that if i'm working up to heavy singles with these too, doing everything from the ground will work better towards that.
155x8
175x8
195x8
215x8
235x8

Hang Power Snatch
145x3
165x2
185x2

Snatch
175x3
195x2
215x1,--
(215x2)x2 dubs PR!, also body weight x2

Snatch Low Pull
215x3
235x2
(255x1)x3

Snatch Stance Dead Lift
(255x5)x3

Much better day than yesterday. I even got up before work today again to complete this session fasted as well. I feel pretty good about the top sets for snatch, the fact that i missed an attempt and was able to come back from it mentally to complete the last two sets was awesome. I think I just need to do some heavy over head work like snatch balance singles to smooth stuff out. now that i'm getting closer to 100% i have to pull the hell out of the bar and I'm just not slowing down and settling the bar in good position with more weight overhead than i'm used to. some of the attempts were decent but none were pretty.
 
You're always just chipping away man, congrats on the snatch PR! I can't comment much here bc I haven't done anything close to an oly lift in like 3 years and even then it was just hang cleans occasionally during team lifting. But, it seems like you've been on a nice little roll lately...it seems like feel you're always hitting prs.
 
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