To Infinity.... and Beyond!

sucks to hear, but you'll be back with full force in no time, bump up the fat a bit to get the joints greased up and your hormones back up to par and everything will be good :D
 
T levels seem to be good! lol
just dry joints. i'm upping food a hair. i was happy to go for a decent run with no plantar issues the next day, that's a big win.
 
Are you going to start running more? Good your foot is okay. I use to tape my foot when doing runs since I have plantars too
 
I didn't log wednesdays workout but it was just bench.

bench
105 x 10
145 x 7
195 x 5
225 x 3
240 x 4
240 x 2
185 x 10
155 x 15
135 x 15

notes
joints were still super sore. everything hurt and felt weak.
 
last night felt a lot better.,

front squats
bar x 10
95 x 10
135 x 5
155 x 5
175 x 5
185 x 5
205 x 5
225 x 1
185 x 5

bench
95 x 10
135 x 10
175 x 7
205 x 5
235 x 1
265 x 1
175 x fail
245 x 5

deadlifts
185 x 10
225 x 5
275 x 5
315 x 1
335 x 2

RDL's
a few sets at 165lbs

notes
all was good, just beat up and sore back by the time I got to the deadlifts
 
Big 3 in one day, that is brutal. Would take me weeks to recover if I tried that. For bench how close were you?
 
i'd say about 50/50 on the 275 miss. I've kinda fallen out of routine with sleep, food, and training this month with so much travel put in so i'm hoping this week to pull things back together.
 
i've felt like i've been in kind of maintenance mode lately so that i can strike again when healthy and time allows. i feel good about this week.
 
front squats
bar x 10 x 2
95 x 10
135 x 7
165 x 5
185 x 5
205 x 1
135 x 10

bench
95 x 15
115 x 10
145 x 7
185 x 5
220 x 3
240 x 3 x 3

185 x 12
155 x 15
135 x 21
135 x 17

notes
I was benching with my brother and we just went to failure for fun in the end.
 
bench
95 x 10
115 x 10
145 x 7
185 x 5
220 x 5
230 x 3
240 x 3
225 x 5

notes
really need to get more sleep in my diet.
 
well I tend to get home between 9pm and 10:30pm and my alarm clock goes off at 4:50am so I've been a bit sleep challenged. my joints are feeling better, food is more or less pretty close to what it should be. Sleep is the big limiting factor now.

My little boy is in little league and I'm coaching his team, so we have had baseball 3 days a week, it kinda creates crunched gym sessions and late nights....
 
lat pull downs
5 sets

T rows
4 sets

db curls
3 sets

hammer curls
3 sets

bb curls
3 sets

tri pull downs
3 sets

notes
cramped for time, exhausted and unmotivated, but wanted to mix it up with some pulling and accessory work since i've been push heavy lately.
 
power cleans
95 x 10
135 x 5
155 x 5
175 x 5
185 x 5
195 x 5
205 x 5

RDL's
205 x 10r x 3s

power snatch
135 x 5

grace
30 x 135 C&J
time: 3:50
 
ironically, just fine! its really just squats that bug my back. its so weird.

last night;

bench
95 x 10
135 x 7
175 x 5
205 x 10
225 x 5
235 x 3
205 x 10

weighted dips
bw x 15
+45lbs x 3s x 10r

ez bar curls
5 sets of 10
 
full snatch
95 x 10
115 x 5
135 x 5
145 x 3
155 x 5

hang snatch
155 x 1
135 x 3

overhead squats
155 x 1
135 x 5

I need to rebuild wrist strength

power snatch
135 x 5

snatch high pulls
185 x 6 (i didn't have my straps and this was all the grip I had left in me)

squat cleans
135 x 5
155 x 5
175 x 5

power cleans
185 x 10

notes
work out was last night, my back feels amazing today. feels strong and athletic. I'm so used to having back pain that after a night like last night it feels great to be moving and feeling strong the next day. I NEED to remember to do my romanian's at least once a week they seem to help.

my lifts are all 50lbs light across the board, but I'm moving so i'm happy. been running off 5.5 to 6hrs of sleep all weeks I didn't expect much last night but once I started going through the movement the snatch woke me up.
 
snatch
95 x 10
115 x 5
135 x 5
145 x miss
155 x miss
165 x 5 (easy)
175 x 1 (heaviest in over a year maybe??)

power snatch
135 x 2sets x 5r

hang snatch
155 x 2
135 x 5

cleans (squat/full)
175 x 5
185 x 5
195 x 1

power cleans
195 x 5
205 x 5

snatch grip high pulls
205 x 3 x 3

grace
30 x 135lb clean and jerk
time: 3:07

notes
its so weird that my back allows me to snatch and clean, but I'll take it! one of the best sessions in a long time.
on another note, my ******* of a brother who's nine years younger than me squatted 225 x 8 x 8 in 8 minutes today. the kid is a genetic freak. he busts his ass though, I won't say he doesn't work for it. but man he could be a power house if he stays healthy and works it. he's like 6'1, 215lbs, lean, and went from a 225lb back squat to 335 in a couple months. I dont get it but I'm both jealous and proud.
 
hang snatch
65 x 10
95 x 10
115 x 5
135 x 3s x 5r

oh squats
65 x 10
95 x 10
115 x 10
135 x 3s x 5r

notes
I was a little cramped for time again (shocking) but really need to work on speed on the third pull. that's why I stuck with 135 today and just tried to practice moving fast under the bar. I'm realizing I drop really really slow.

OH squats practice is really all that weight is. but its been so long since i've done them, the hard part right now is my wrists hurt. Not an issue I remember having a year+ ago so I'm thinking just repetition will bring them back.
 
yeah, shortage of time is becoming a common theme for me...

thrusters
bar x 10
95 x 10
115 x 5
135 x 5

hang cleans
95 x 5
115 x 5
135 x 5
165 x 5
195 x 5
205 x 3 singles (and 2 fails)

power cleans
205 x 5
135 x 15

OH press
135 x 5
145 x 3s x 5

push press
175 x 5
195 x 4
195 x 2
 
snatch
95 x 10
115 x 5
135 x 5
155 x 1
165 x 1
175 x 5 (+2 misses overhead)

hang snatch
155 x 5

OH Squats
135 x 10
145 x 5
155 x 3
165 x 2

front squats
185 x 5
205 x 1

weight
179.5lb after workout

notes I
snatch felt great. has to be my heaviest 5 rep since 2015.
OH squats are mostly hindered by wrists and shoulders right now. its just a matter of practice.
wanted to do more front squats and accessory work but had to jet for little league.

notes II
lifting at 24hr with bumper plates is funny. I ended up facing a mirror while snatching and I'm not sure if maybe that causes a distraction for me (as well as all the people walking within 24" of me while I"m snatching. they're going to take 175lb bar bell to the knees if I miss a catch. but watching myself in the mirror while snatching..I'm sure my 3rd pull is getting faster again. I'm happy about that.

notes III
I found an old video from snatching 185 @ 180lbs back in 2014 lol. there are a few form issues in it, but it was interesting to see. plus, in 3 years I weigh exactly the same amount.... ha. but I dont think I'm quite as lean at 180 today as I was back then.

Main issues I see from back then (nearly 3 years ago) are back wasn't set well enough, jumped backwards a bit, and I might not have had full extension at the top.

[video=youtube;uyUyrz_sl5Y]https://www.youtube.com/watch?v=uyUyrz_sl5Y[/video]
 
dapack said:
Seems like some of your lifts are doing really well, specially the more difficult lifts.
Click to expand...

thanks! I've been really tempted to back squat but decided not to. I just know whenever I do, the back sets me back a week or two. so hey, I'm front squatting, snatching, cleaning, and overhead squatting... i'm just happy to have sore glutes and hammies!
 
a 5 rep max for snatch is brutal man haha, i'm just about worked down to singles now in this progression, i don't think i could do it. percentage wise if you worked up to it 175x5 should be good for 215-235 1rm
 
A true touch and go max five rep snatch for me is probably more like 160-165. Those reps at 175 were singles as I took enough time to stand up and address the bar on each rep, but it wasn't spaced out as much as I'd space out true sets.

I'm still having to rebuild my grip big time. It was never a limiting factor for before but doing the hang snatch for reps I'm realizing grip is a weak point now that needs time to rebuild
 
well as far as i understand, as long as you're taking less than 20 seconds between reps it's legitimate.
 
bench
115 x 10
155 x 5
195 x 1
225 x 5
235 x 5
240 x 5
250 x 2

deads
135 x 10
225 x 10
275 x 5
300 x 10

OH Press
135 x 5
145 x 2s x 5r
150 x 4

push press
185 x 3sets x 5reps

notes
thought i had 5 reps in me at 150 push press or I would have stayed at 145. the deads really wreaked havoc on the back though so I need a day of RDL's I think. My brother who's really only been training in 2017 hit 3 PRs last night. he squatted 355, deadlifted 450, and benched I think 225. He's going to have incredible numbers by year end.
 
dapack said:
Has a huge dead already, that is amazing.
Click to expand...

I'm jealous that he has accomplished more in a few months than I did in years, but at the same time I'm proud of him. we're going to spend 2017 hopefully working on his olympic lifts and prepping him for late summer and late fall competitions.
 
power snatch
95 x 10
115 x 5
125 x 5
135 x 5
145 x 5
150 x 2

power cleans
165 x 5
185 x 5

power cleans + push press
185 x 5
185 x 5

notes
back was a little bit tight, but loosened up nicely by the last set. probably could have done more, like thrown in RDL's or curls for gurls but was on a time restraint.
 
bench
bar x 20
95 x 15
135 x 10
185 x 5
205 x 5
225 x 3sets x 5reps


notes
I didn't really have time to lift at all and should have given my shoulders a rest day, but I signed up at a new gym. Its a oly and power lifting centric gym with 6 or 8 lifting platforms and 24hr access via a keyfob. the pricing is really reasonable too, only $35/month. Since little league and work have made it impossible for me to get to crossfit, I cancelled that membership and will do this for a while to focus on building my oly lifts until I can xfit again.
 
bench
bar x 20
105 x 15
155 x 10
185 x 5
225 x 5
235 x 3sets x 5reps


notes
only had about 3 minutes to lift. not unhappy with a quick 235 3x5
 
snatch
95 x 10
115 x 5
135 x 5
155 x 3
165 x 2
175 x 3 misses
180 x 2 misses

notes
strength wasn't the issue. i was just tired and moving slow. I had zero issue pulling the 180 way over my head, I was just too slow to activate and jump under the bar.

cleans
185 x 5
195 x 5
200 x 3

power snatch
135 x 5
125 x 3s x 5

power cleans
185 x 5
195 x 5

RDL's
205 x 3sets x 10 reps

notes
got to test the new gym last night. its a pretty cool little dungeon, the crew that is lifting there is a pretty cool group of lifters. everyone's super interested in form, growth, nutrition, training, etc. it was neat to listen to everyone talk. But for $35/month I have 24hr access to a true oly gym.

my own training was a little off just cause I was so tired, but I'm still happy. oly day is always a fun day.
 
dapack said:
Sounds like you have a great new gym to lift at. Always helps getting motivated.
Click to expand...

its pretty cool to have 24hr access to a true oly / power lifting gym where the other people are all prepping for competitions. I'm enjoying it so far. and for $35/month, I can't complain!!! I miss the competitive nature of xfit, but i'm saving $110/month!
 
bench
bar x 20
95 x 15
135 x 10
175 x 5
205 x 5
230 x 3
245 x 5
240 x 2sets x 5reps

front squats
bar x 10
95 x 10
115 x 5
135 x 5
155 x 5
175 x 5
185 x 5
195 x 5
200 x 5

oh press
135 x 5 (just felt like it)
 
bench
bar x 20
95 x 20
135 x 10
175 x 7
215 x 5
240 x 3 sets x 5 reps

wod
3 rounds
10 x 135lb hang power clean and jerk
50 x double unders
10 x pullups

notes
felt like a great workout tonight even thought it looks short. I had the new gym to myself so I synched my pandora to the speakers and went nuts. I hit my bench goal and even though the wod wasn't fast, it was fun and the first "wod" I've really enjoyed in months.
 
snatch
95 x 5
115 x 5
135 x 5
155 x 3 - touch and go
165 x 1
175 x miss
180 x 1

hang snatch
165 x 3

cleans
155 x 5
185 x 5
205 x 5 (singles and a double)
135 x 10

front squats
155 x 5
185 x 5
205 x 2sets x 3 reps

RDL's
225lbs x 3sets x 10 reps


notes
weights are inching up. back was sore during snatch and a little during cleans (right when I finish standing up at the top) but after the RDL's they feel great. legs feel like they have restless leg syndrome. those RDL's hit the hammies hard last night.
 
jerk
95 x 5
135 x 5
165 x 3
195 x 3
215 x 3
225 x 1
235 x 1
245 x 1

all the doubles were unbroken, the only rep I dumped to the floor was 245

OH press
145 x 5
150 x 2sets x 5reps

push press
185 x 5
205 x 5
205 x 5

weight
177

notes
by far has to be my heaviest jerk day in over a year, but to be fair, first real jerk training in a year too. great day. weight is down a bit. could afford a couple pounds but i've been leaning up intentionally too. hard to find that balance.
 
i'm quite frankly jealous as i believe that you naturally have quite a bit more explosive power than i do. you really have barely worked at the o lift stuff in comparison to before you started having chronic back pain and you're already catching me again.
 
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