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Trying to get serious about o lifting

jswain34 said:
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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well thank you, i would say that i've had a good amount of more general weight training in the past but quit for about 5 years. since i've been back at this stuff more specifically it's been just short of a year, so i would attribute my progress to beginner gainz lol
 
5/9

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

Jerk Squats
185x5
205x5
225x5

Hang Power Clean + Power Jerk (front to back)
145x3
165x2
185x2
205x1

Split Jerk
165x5
185x5
205x5

Hang Muscle Snatch + Klokov Press
95x3
115x3
135x2

Snatch + Hang Snatch x3
145x1
165x1
185x1 PR

Snatch Balance
185x1
205x1
225x1
245x1, never really tried heavy singles before, but we'll call this a PR anyway

Today was a pretty mixed bag. Got up early again and did this one fasted. Some good lifts in there but anything heavy felt pretty rough. I slept poorly last night and probably didn't eat enough throughout the course of the previous day so that could be a contributing factor. I just can't really clear my mind to sharpen my focus right now with everything else going on in life. Still progressing or at least maintaining in pretty much everything though so it's all good.
 
I think that's normal. some people sleep heavier with stress but I don't sleep at all so I can totally relate. give yourself some grace and just go through the motions to keep your body active, healthy, and ready for when the motivation and rest come back full force. it will.
 
No issues going in fasted, but when dinner the night before or overall cals the day before are lacking then my workout suffers.
 
well despite the big change recently mostly everything else is the same, same residence, same job, same routine etc. so i'm still eating alright, sleep is hit or miss but some nights are good if i can calm my mind down and appetite is alright. i feel like i'm eating "enough" but don't really have the desire to eat as much as i should for my goals.
 
5/11

Front Squat - Hypertrophy
(225x8)x5

OHP - Strength
180x1
(155x3)x3

SG SLDL - Power
(215x3)x5

Muscle Snatch
105x3
125x3
145x3

Power Clean
195x3
215x3
235x3

Clean Dead Lift
255x5
275x5
295x5
315x5
330x5

This was a pretty decent day. Fairly disappointed about low singles number on OHP but not too bad. Everything else went pretty well.
 
i still feel my best performance at the gym comes when I have either carbs and/or BCAA pre-workout. they kick in after about 30-45 minutes and give me sustained energy.
 
well i would have to agree there but when i wake up before work to do a session i don't really have enough time to eat a meal and let it settle out. I pretty much get up, put together whatever things i might need for work still, work out, eat and shower then head directly to work.
 
I had the same issue so i bought myself a thing of waxy maize a while back and have been dumping 2 scoops of that in with my preworkout. Gives me a quick 60g of carbs preworkout. The 5lb tubs of those things are super cheap too, well worth it imo.
 
There's always Gatorade for quick carbs too.
 
RegisterJr said:
There's always Gatorade for quick carbs too.
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actually i was going to say the same thing.
because you could do oatmeal real quick, prep it the night before, but I think pounding a gatorade might give you the fastest possible sugar injection to help with a limited timeframe. you figure you need at least 20-30 minutes from the time you wake up, stretch, get dresssed, before heavy lifting anyways right? pound those carbs first thing when you wake up.
 
TWO PLATES! nice PR!!!


also, I think aminos during workout fill a similar function as carbs and have served me well in the past. they just dont give me the fun muscle pump that carb loading does.
 
5/15

Front Squat - Power
(205x3)x5

OHP - Hypertrophy
90x8
100x8
110x8
120x8
130x7,-, i'll probably stick with the same weight and hopefully complete all my volume next time

SG SLDL - Strength
work up
330x1
330x1
295x2
265x3

Hang Power Clean + Push Press
165x3
185x3
205x1

Power Clean
190x5
210x5
230x5, New PR - barely squeaked the last two out, i'll probably break back and try to work back up with more proper form

Clean Low Pull
275x3
295x2
315x1

Clean Dead Lift
330x5
295x5
265x5

Nice session today. I am disappointed in my performance at the hang power cleans though. I definitely have the strength to do more push presses at the top set weight but couldn't get it up there more than once with the hang power clean. DUP stuff felt pretty good but really wanted the full volume prescribed for OHP. I'll get it next time hopefully.
 
5/17

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

Jerk Squats
185x5
205x5
225x5

Power Clean + Power Jerk
185x3
205x3
225x3

Split Jerk
205x5
185x5
165x5

Muscle Snatch
105x5
125x5
145x5

Power Snatch
145x3
165x3
185x2

Snatch High Pull
135x5
145x5
155x5
 
Dustin07 said:
dude your squats always impress me.
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not me lol, but thank you. i feel like i'm getting to the end of my rope here as far as easy improvement goes with the current format i've been doing. I'm probably going to stick with the basic program layout I have for another month or so before I change things up.
 
go until you get stuck. then rest a week and try it again. if you stay stuck after 2-3 attempts try a different program.

everytime I got stuck I found that mixing up a high volume day + a low volume / high weight day each week helped push me to the next level.

I'm excited to get my back healthy and start squatting heavy again...
 
Great progress in here brother.
 
5/19

Front Squat - Hypertrophy
(225x8)x5

OHP - Strength
185x1
(155x3)x3

SG SLDL - Power
(215x3)x5

Had to cut this one short because of other obligations. Can't quite make my previous mark for the OHP 1rm but hopefully I'll get back there.
 
Balthazar said:
5/19

Front Squat - Hypertrophy
(225x8)x5

OHP - Strength
185x1
(155x3)x3

SG SLDL - Power
(215x3)x5

Had to cut this one short because of other obligations. Can't quite make my previous mark for the OHP 1rm but hopefully I'll get back there.
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Next time 190 lbs from overhead press...
 
Donna said:
Next time 190 lbs from overhead press...
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RegisterJr said:
Yeah man, I'd take it.
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Dustin07 said:
185 is a great press!
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thanks everyone, since i hit 195 # that one time i haven't been able to touch it. i think the main thing is keeping my bar path tight because once i get around maximum effort it has gotten squirrelly and reduced my overall efficiency.

5/23

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

OHP - Power
(115x3)x5

SG SLDL - Hypertrophy
165x8
185x8
205x8
225x8
245x8

Muscle Snatch + Klokov Press
95x3
115x3
135x3

Power Snatch + Hang Power Snatch x3
125x1
145x1
165x1

Snatch High Pull
195x3
215x2
(235x1)x3

Good Day. DUP stuff felt good. I was definitely out of the groove though for my snatch motor patterns that's for sure, it's hard to believe that just a couple extra days off will do that to you. High Pulls felt good, definitely pulled the top weight high enough to snatch it, on paper i should be able to but just haven't worked up the confidence with my overhead game at that weight.
 
its so hard to say. remember last oct-dec I was hitting hang snatch for heavy sets of 4 to prep for a comp. that's basically all i did for a month. then one day I went in and tried press and PR'd it for the first time in over a year. it was a big one for me, finally pressing at or above my bodyweight. and all I was doing at the time was snatch really.
 
Balthazar said:
thanks everyone, since i hit 195 # that one time i haven't been able to touch it. i think the main thing is keeping my bar path tight because once i get around maximum effort it has gotten squirrelly and reduced my overall efficiency.

5/23

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

OHP - Power
(115x3)x5

SG SLDL - Hypertrophy
165x8
185x8
205x8
225x8
245x8

Muscle Snatch + Klokov Press
95x3
115x3
135x3

Power Snatch + Hang Power Snatch x3
125x1
145x1
165x1

Snatch High Pull
195x3
215x2
(235x1)x3

Good Day. DUP stuff felt good. I was definitely out of the groove though for my snatch motor patterns that's for sure, it's hard to believe that just a couple extra days off will do that to you. High Pulls felt good, definitely pulled the top weight high enough to snatch it, on paper i should be able to but just haven't worked up the confidence with my overhead game at that weight.
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You remind me that I have to do that exercises time per time...

Nice workout... Follow you...
 
well thanks for following and welcome aboard there miss!

5/25

Front Squat - Power
(205x3)x5

OHP - Hypertrophy
90x8
100x8
110x8
120x8
130x8

SG SLDL - Strength
330x1
(295x2)x3

Hang Clean + Push Press
135x3
155x3
175x3
195x2
215x1

Clean & Jerk
215x1
235x1
255x--
255x1

Clean Dead Lift
275x3
295x3
315x3

Decent Day. Nothing particularly spectacular. Just going through the motions and trying to stay consistent. I wanted to go heavier with c+j but haven't been working on heavy jerks enough to have really made much improvement yet. 255# is within less than 4% of my 1rm though, so still wasn't a bad lift.
 
Is a clean DL all the way up to the neck?
 
RegisterJr said:
Is a clean DL all the way up to the neck?
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no, you're basically setting up in a stance and grip in the exact manner that you would to initiate a clean but rather than pull the weight up you just stand up like a dead lift. it's basically the exact opposite of what you would want to do if your goal was just to deadlift, but the point is to lift about as much as maximum or more weight than you could complete for a clean so that it stimulates you to be able to clean more.
 
5/27

Front Squat
215x3
235x3
255x3
w/pause
(225x3)x3

Split Jerk
165x3
185x3
205x5

Power Clean
(185x5)x3

Muscle Snatch
95x5
115x5
135x5

Was not feeling anything heavy today, kept it short and simple. It was oppressively hot, low 90s which except on rare occasion is about as hot as it gets up here. Sure all of you warm climate people might think that's not a big deal but one day while working this winter it was about 25 degrees below 0, so when your body can acclimate to that range of extreme temperatures then we can talk. Not a bad day, just knocking another one out to keep consistent and i didn't want to kill myself when i knew i had a bunch of gardening and lawn work to do after.
 
I think you and i live in similar climates but we have different takes. the 25-35f stuff in the winter is depressing to me. I'd rather lift in 90 any day of the week lol. this is my favorite time of year.
 
Dustin07 said:
I think you and i live in similar climates but we have different takes. the 25-35f stuff in the winter is depressing to me. I'd rather lift in 90 any day of the week lol. this is my favorite time of year.
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i would say i don't much appreciate winter either but definitely more of a cool weather type guy here. fall is probably my favorite season as you still get some warm days but can finally relax and cool off at night, not to mention fall seasonal beers are excellent lol.

5/31

Front Squat - Hypertrophy
(225x8)x3

Snatch + Hang Power Snatch + Snatch Balance
135x1
155x1
175x1

Power Clean + Push Press
155x3
175x3
195x3

Chinese D Lift
(225x5)x3

Another day of just putting in some time to keep consistent. Training motivation if off and didn't have it in me to stick to my normal format. What I did attempt though felt pretty good.
 
I like the long days of northern summers. in June-August I can pretty much lift weights or mow the lawn or anything at 9pm as if it was 12 noon.
but in the winter i'm ready for bed by 4pm. lol
 
Living in Florida I love fall and winter. Screw 90°+ weather, like the last few days painting my house. Give me those 60-70°winters.
 
6/3

Front Squat (pause) - Strength
185x5
205x5
225x5

Muscle Snatch + Klokov Press
95x3
115x3
135x2

Snatch
135x5
155x3
175x3
155x3
135x5

Chinese Dead Lift
(225x5)x3

Decent day, short and sweet. I might stick to this abbreviated version of what I had been doing for a little while. I'm sort of taking an extended deload. It can't hurt to give the nerves a break for awhile. I'm trying to take the right steps, to refocus and achieve a new balance in my life right now and when I get to that point I think my training will reflect that too.
 
Dustin07 said:
strike while the iron is hot, rest at the first inclination. avoid injury and live to fight again.
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i think it's going to pay off pretty well, everything is feeling pretty good right now and i'll just keep inching toward where i left off.

6/6

Front Squat (Pause)
190x5
210x5
230x5

Power Clean
(195x5)x3

Jerk
165x5
185x5
205x5

Clean Dead Lift
255x5
275x5
295x5
275x5
255x5

Another simple one that felt pretty good. Pause Front Squats are really going to help i believe, whenever i go for a tough set without pause it's always body positioning that gives way before my total lower body strength. i think putting the extra emphasis on holding tight in position will pay dividends to my conventional form. everything else was a bit on the light side as i work my way back up but nonetheless felt tight and pretty rewarding. it was definitely important to be brief today now that i'm by myself on my time off with the kiddies. my son naps really well but my daughters total length of time is hit or miss. i had to sit her outside in her highchair to eat lunch and give audience while i finished.
 
I'm glad you're able to get in the lifting while running as a single dad, that's a great groove to be able to maintain! A lot of people struggle to still get their lifting/exercise in. need that!
 
Dustin07 said:
I'm glad you're able to get in the lifting while running as a single dad, that's a great groove to be able to maintain! A lot of people struggle to still get their lifting/exercise in. need that!
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well i do what i can when i have them but sometimes it doesn't work out that way. trying to get them to both nap at the same time works out well but my daughter never sleeps as long as my son.

6/8

Front Squat (Pause)
155x5
175x5
195x5
215x5
235x5

Muscle Snatch
115x5
135x3
155x2

Snatch + Hang Snatch x3
135x1
155x1
175x1

Romanian DL
295x5
315x5
330x5

Another short and simple day. Pause front squats felt pretty good. Didn't really push any of my lifts too much. RDLs felt good and i could have gone a touch heavier to finished but that's all the weight in my set currently. Finally ordered up a decent squat stand so I'm actually going to be able to do back squats and take advantage of it for other stuff too!
 
6/11

Front Squat - Pause
165x5
185x5
205x5
225x5
245x5 - 10 # jump from last session and heaviest pause front squat so far, a little tough but not bad

Power Clean
(205x5)x3

Clean + Hang Clean + Push Press x2
135x1
155x1
175x1
195x1
215x1

Jerk
175x5
195x5
215x5

Romanian DL
(315x5)x3 - today and the last session are the only times i've tried these since i've been training again, boy do they light your spinal erectors up

Solid Day, just looking forward to my squat stand finally showing up and then i have a different training regimen in mind. Doing the pause front squats are building my confidence though, that's for sure. 245 # today is less than 10% difference than the heaviest weight i've completed for a set of 5 without pause. i plan to do lots of back squats and enough front squats to maintain or maybe slowly improve once i finally have the stand.
 
Ooh, squat stand. Jealous.
 
RegisterJr said:
Ooh, squat stand. Jealous.
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yeah i'm pretty excited. it's the most basic model by rogue so no bells or whistles as that's what the budget allows but it's rated to 1000lbs apparently so it should last me a lifetime i hope.
 
6/16

Back Squat
215x5
235x5
255x5
275x5
295x5

Snatch
145x3
165x3
185x3

RDL
(315x5)x3

Short and sweet today. Finally set up the squat stand, last set had some good morning back angles in it but considering i haven't done a back squat in 6 years i would say that i'm at a good starting point. snatch felt awful lol, i've taken off so much extra time in the last couple weeks that i haven't greased that groove enough to feel tight. i'm sure it will come right back though. i haven't quite figured out my new training format but i'll iron it out soon.
 
6 years without back squatting? Pretty impressive all the stuff you can do without it.
 
RegisterJr said:
6 years without back squatting? Pretty impressive all the stuff you can do without it.
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well so far i've been training again for about a year and in that time it's all been at home where front squats were my only option because i didn't have a stand. and before that i hadn't trained at all for 5 years.
 
6/19

Back Squat
330x1
(275x3)x3

Power Clean + Clean
175x1
195x1
(215x1)x3

OHP
165x1 - pretty sad how quickly this has declined after not doing them for a couple weeks
(140x3)x3

RDL
(330x5)x3

Not too bad of a day. I might be able to do a touch more for a back squat single but that's all the weight i've got. not a big deal though, i need a lot more practice to get comfortable with it before i try to improve much more. My o lift form is so rusty right now i'm a bit ashamed, it's amazing how quickly one can lose it. Pretty happy with the weight and volume for RDL.
 
lets see a pic of the new squat rack setup. I really like Rogue gear a lot. of course being a crossfitter I may be biased as i've grown up on the stuff, but I think its good.
 
i will get a pic of it up at some point there sir

6/25

Front Squat
305x1
(265x3)x3

Hang Muscle Snatch + Klokov Press
95x3
105x3
115x3

Snatch
145x3
165x3
185x3

Chinese Dead LIft
(225x5)x3

Wow it seems like it's been awhile, i've been dealing with some more personal drama lately that has thrown me into another low point but i'm fighting to get back some consistency here. i felt pretty good about the front squat single, i just need more practice getting used to unracking heavy weight from the stand but not bad so far. o lift stuff is again super rusty, really need to get back into the groove. i don't think it's all bad though as my body over all feels very well recuperated compared to the wear of pushing it most days through a peak lift cycle.
 
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