Trying to get serious about o lifting

2/25

session 2 - actually got out of work pretty early and was able to sneak another one in before i had to adhere to the 'ol familial duties.

Split Jerk, from rack
205x3 - a bit lighter but much better than this morning
(175x3)x3

Jerk Dips
225x3
245x3
265x3

Clean Grip BO BB Row
(135x10)x5

This was pretty awesome squeezing in 2 in one day. I think it will take a lot more discipline in trying to recover. but it seems like if I make each session a little shorter, I can actually hit quite a bit more total volume compared to one session, and having a period of rest in between seems to make each session overall better in effort.
 
I love 2 a days but lately i've found its too taxing on my body if I dont get a solid 8+hrs. kudos to you for getting in that extra work!
 
Dustin07 said:
I love 2 a days but lately i've found its too taxing on my body if I dont get a solid 8+hrs. kudos to you for getting in that extra work!
Click to expand...

I don't plan to do them consistently but it might be nice to do so here and there. honestly since i've started this last long term progression, i've been drinking too much and not sleeping enough. my diet has improved in the last couple months, so if i tighten everything else up, it might be manageable.

2/27

Back Squat
305x5
(255x5)x3

Hang Snatch High Pull Speed Complex (footwork variant), w/straps
135x1
155x1
175x1
195x1
215x1

Snatch
135x3
155x3
175x3
(145x3)x2

Wide Grip BO BB Row
(125x10)x5

Another early one, it feels good to get motivated enough to hit it in the morning. I think I'm at the end of 5s for squat. I believe today was a PR tie but honestly I think my strength has vastly improved still as today was performed with much stricter form. The last time I tried to work up heavy I was being very sloppy to the point where I was bouncing in the bottom rather than keeping everything tight in a smooth transition of momentum. I ended up injuring my hip which was quite unfortunate.

Snatch felt a lot better, nothing particularly great but much better form. Since I've been working up again, I have also been strict with using hook grip and it was throwing off my over head stability a little bit. this is because it changes the distribution of the weight in your hand compared to a conventional grip once it's overhead. i think i've got it squared away now.
 
2/27 - session 2

Power Hang Snatch, w/straps
95x3
115x3
135x3
155x3
175x3

Snatch Balance
215x3
(185x3)x3

Wide Grip Upright Row, w/straps
(95x10)x5

Pretty nice little one here too. Snatch variant was sweet as I haven't done those in forever and am about comparable to previous attempts. Max set for Snatch Balance was less than 5% from current triples PR and I just started doing them with some frequency again. Decided to do more rows as any kind of pressing would have probably trashed my shoulders, we'll find out how they fair tomorrow.
 
Dustin07 said:
I love 2 a days but lately i've found its too taxing on my body if I dont get a solid 8+hrs. kudos to you for getting in that extra work!
Click to expand...

i would also say that it's likely that you might have a harder time with it because your training is far more comprehensive than mine. I don't even get out of breath at all haha
 
Balthazar said:
i would also say that it's likely that you might have a harder time with it because your training is far more comprehensive than mine. I don't even get out of breath at all haha
Click to expand...

ahh, that's true. I do it to a detriment too. I dont like leaving the gym until I feel thoroughly destroyed, which really isn't smart. but its a habit I enjoy and struggle to break out of.
 
3/2 - caught a pretty gnarly stomach virus from one of my kids that knocked me out for yesterday and the night before. not quite back to normal but today wasn't too bad.

back squat
275x3 - deload here now that i've progressed to triples, probably came at a great time considering the sickness and what not
(235x3)x3

power clean + split jerk x2
135x2
155x2
175x2

clean + front squat
135x2
155x2
175x2
195x2
215x2

Clean Grip BO BB Row, w/straps
(135x10)x5

not bad, i wasn't sure what to expect after recovering from that virus so i suppose i am somewhat pleasantly surprised. my overall strength level was down a bit but muscular and overall endurance seemed more severely affected. i think i recovered pretty well because the symptoms at the most intense point kept me from sleeping so once i wasn't nauseous anymore, i quickly began to rehydrate and get a little bit of food going through the ol gi tract. i also took the next day off from work and just puttered around the house, cleaning and keeping on with my recovery regimen.

clean complex was actually comparable to what i've recently worked up to. power cleans still suck, i'm pissed haha. i just need to spend some time doing some power hang variations to work out my timing and position for the final pull as currently i think i'm leaving too early which makes it feel soft and slow.
 
3/5 took some extra rest as i didn't feel fully recovered from my recent sickness. not quite back to normal for overall strength levels but not too bad.

back squat
285x3
(245x3)x3

hang muscle snatch, w/straps
95x3
115x3
135x3

snatch deadlift + pause (below knee) hang snatch x2, w/straps
125x1
145x1
165x1
185x1
(205x--)x2, urghhh...pull up and getting under was not bad but bar path was off a little bit and i just need to keep working up with my heavy overhead work

snatch deadlift + hang snatch x2, w/straps
(185x1)x3

klokov press
(95x10)x5

not too bad of a day. squatting didn't feel particularly strong again yet. snatch complex was a little disappointing, but the below knee pause does make it pretty tough. i definitely have the pulling power to consistently hit that weight for at least 1 or 2 every time but i haven't really worked up too much yet to where it feels easy settling into balance with it overhead. i missed both times because my bar path was a bit forward.
 
3/6

power clean + split jerk x2
115x2
135x2
155x2
175x2
195x2

clean deadlift + (pause below knee) hang clean + front squat
145x1
165x1
185x1
205x1
225x1

clean grip bo bb row, w/straps
(135x10)x5

legs were still a little gassed from yesterday but not too bad. power clean still sucks, urggh but overall it wasn't a bad little day.
 
3/9

back squat
290x3
(245x3)x3

hang snatch complex, w/straps
145x1
165x1
185x1

snatch low pull speed complex, w/straps
225x1
245x1
265x1
285x1
305x1

Klokov Press
(95x10)x5

nice little session here before work. snatch was not so much on point today but still get some comparable lifts in so i can't be too upset.


session 2

split jerk, from rack
225x3
(185x3)x3

power hang clean, w/straps
155x3
175x3
195x3

clean dl + touch&go clean
155x2
175x2
195x2
215x2
235x2

clean grip bo bb row
(145x10)x5

top set for split jerk is a triples pr tie. the first rep was pretty good but the other two were a little ugly, but i can't be too upset. my technique has continued to improve. might be a little more worn than normal getting another two a day in but it felt pretty good anyway.
 
3/10

hang snatch high pull speed complex (footwork variant), w/straps
145x1
165x1
185x1
205x1
225x1

snatch
185x3
(155x3)x3

snatch balance
225x3
(175x3)x3

nice little day here after work. i think with the double session yesterday and going ahead with another workout today, i might be a little torn up tomorrow. we'll have to wait and see.

snatch felt pretty nice, i believe that's around 5% of my current triples pr and it didn't feel too bad at all. i really like using this format of warming up to performing your maximum working set first and then breaking down to a percentage of that after. it gives you the nerve stimulation of hitting something difficult but with such limited volume that it's not taxing. then the drop sets after fill in for extra volume and reinforce technical mastery in form as they feel quite easy after breaking down from the top set.

snatch balance top set was a tie with a previous triples PR but it was kind of ugly for the most part. i was getting too much height on the bar at that weight and now feeling comfortable enough to drop faster and get a lower catch point. that weight is easy to squat up in an overhead position, but i largely feel as if my upper body strength is so lacking proportionately, that it is a major hindrance to making a serious improvement in my snatch 1rm.
 
3/12

back squat
300x3
(255x3)x3

split jerk (from rack)
230x2,-- completed all of these but there was a little bit of a lock out to finish the third so unfortunately a definite red light
(185x3)x3

clean dl + touch&go clean
160x2
180x2
200x2
220x2
240x2

BB Tricep OH Extension
(65x10)x5

not a bad day at all, squat finally felt strong again. i think i'm pushing the weight for jerk a little too much, it's the same as my snatch balance. when the weight starts to feel heavy enough, i don't dip low enough to initiate the jerk. i end up getting under less and having to get more height than necessary on the bar to complete the rep. i have enough time to break down a little bit and work up, trying to emphasize better execution. i did do an unrack with all of my weight before doing my top set for jerk, which was nice because it made the pressure on my chest feel pretty insignificant once i did jerk. i will probably continue to employ that.
 
3/12 , kids both napped well today, woooh session 2

power clean, w/straps
135x5
155x5
175x5
195x5
215x3, easily enough pulling power here for 5 but too poor of footwork and speed getting under to go past 3

clean low pull speed complex, w/straps
275x1
295x1
(315x1)x3

jerk dips
225x3
245x3
265x3
245x3
225x3

bb upright row
(105x10)x5

power cleans felt pretty good but again a break down in form when i tried to push the weight. pull complex was cool. i would technically call them low pulls but i can get even the top working weight i attempted about up to my solar plexus/bottom of sternum. this leads me to believe my back strength is definitely superior to my leg strength.
 
3/17

back squat
305x3
(260x3)x3

hang snatch pull speed complex (footwork variant), w/straps
135x1
155x1
175x1
195x1
215x1

hang snatch complex, w/straps
135x1
155x1
175x1

klokov press
145x1
(115x3)x3

today sucked. the kids got me sick again with some damn respiratory virus that i'm just coming off from the peak symptoms now. between that and 3 ft of f#cking snow on tues/weds. it's really put a damper on my ability to train. overall strength was down today, although i still hit my progression mark in squats but everything else was terrible. i wanted to try to max at k press just for fun and i suppose that wasn't too bad. i think my current PR is 165# so i was close and i think that if i took the time to do a legitimate progression at it, i would be able to improve on my pr. between this and the stomach bug i got last month, i feel like i can't stay consistent which is especially frustrating now that i'm into strength volume working towards a peaking phase soon. hopefully i'll feel fresh again in another day or two.
 
3/19

back squat
315x3
(265x3)x3

split jerk (from rack)
205x3
(165x3)x3

clean deadlift + touch&go clean
145x2
165x2
185x2
205x2
225x2

bo bb row
(145x10)x5

almost back to normal, still quite a bit of congestion but strength is more on point today. squats felt good. nothing else spectacular but staying consistent.
 
Dustin07 said:
seriously 3ft? I'm ready for winter to be over, but we didn't get 3ft of snow!
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yeah we got all the snow that they wrongly predicted was going to hit NYC. i might be exaggerating a little bit but it was definitely over 2 ft. here and not too far away in an area that i deliver to, they got 41 inches. it's been thawing temps here for the last two days so a lot of it has settled out and melted away but there is quite a bit still.
 
3/21

Snatch Overhead Complex - this one is a bit to explain so i'll use the condensed term from now own but i'll write it out here for your entertainment anyway. muscle snatch + klokov press + snatch balance eccentric portion, lower bar down to shoulders in squatting position, klokov push press in full squatting position, concentric portion over head squat.

95x1
105x1
115x1
125x1
135x1

snatch deadlift + touch&go snatch
135x2
155x2
175x2
185x1
195x1
205x1

snatch low pull speed complex
275x1
295x1
315x1

klokov press
(115x5)x5

today was decent. i'm still not all the way normal from this damn respiratory bug but hopefully it will be totally gone soon. first complex was fun. touch and go snatch complex was decent. top attempt was within a bit less than 10% of my current 1rm and technically adding in the snatch dl first makes it sort of like a 1 1/3 rep. so even though i'm not 100% in effort right now, i'm still on point. i'm not too far out from going into my peaking phase here so i think i'm going to cut out most of the hyper volume hence the 5s for k press today.
 
3/23

back squat
320x3
(255x3)x3

power clean + push press
115x3
135x3
155x3
175x3
195x3

clean high pull speed complex, w/straps
185x1
205x1
225x1
245x1
265x1

BO BB Row
(155x5)x5

I thought it was a virus but this respiratory infection has cleared my lungs and moved to my sinus, so it might be bacterial. i don't really know, but what i do know is that my head felt like it was going to explode all day long. squats weren't too bad, i'm not sure if i want to progress any farther with 3s, it might be nice to break down with a deload into dubs while hopefully simultaneously kicking this sickness. i wanted to do some actual cleans today but one of my knee ligaments is feeling a bit tuned up and i thought squatting was more than enough under the circumstances.
 
you ever use those netti pots / nasal rinse? i know you guys have a lot of snow still but in other areas of the country allergies are taking off like crazy as things start to bloom.
 
Dustin07 said:
you ever use those netti pots / nasal rinse? i know you guys have a lot of snow still but in other areas of the country allergies are taking off like crazy as things start to bloom.
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no i haven't tried that before, i never really get serious nasal congestion or discomfort like i have had the last couple days. oddly enough i woke up today and it was gone.
 
3/26

snatch balance
135x2
155x2
175x2
195x2
215x2

Hang Snatch Speed Complex, w/straps
(195x--)x3, this was pretty demoralizing
(155x1)x3

Snatch Deadlift, w/straps
225x5
245x5
265x5

Klokov Press
(120x5)x5

Snatch Balance was pretty nice, good form and all. Hang Snatch Complex sucked, I had been lifting a bit lighter recently, trying to recover from my recent sickness. The top set I attempted today was where I left off from before and I think I failed because I tried to hop right back on where I left off without a session or two to try to build back up.

Session II

Split Jerk (from rack)
155x2
175x2
195x2
215x2
235x2, this is pretty close to my best double so pretty sweet overall

Clean + Front Squat
155x2
175x2
195x2
215x2
235x2

Clean Low Pull Speed Complex, w/straps
275x1
295x1
(315x1)x3

BO BB Row
(165x5)x5

Pretty Nice double here. Nothing of particular note but all the lifts were great considering this was a second session of the day.
 
3/29

bit of a deload today

back squat
285x2
(235x2)x3

muscle snatch
105x2
125x2
145x2

snatch
185x2
(155x2)x3

snatch high pull
(185x3)x3

klokov press
(125x3)x5

not too bad of a day. i guess i can say that this is the start of my peaking phase. really trying to concentrate on staying over the bar longer in the first pull. i am going to do pulls from the ground exclusively from this point on as i think this will emphasize better form in the first pull.
 
3/30

split jerk (from rack)
255x1
(205x2)x3

power clean
145x2
165x2
185x2
205x2
225x2

clean + front squat
175x1
195x1
215x1
235x1
255x1

clean deadlift, w/straps
(330x3)x3

i really shouldn't be doing any singles yet but i was just curious to see how it would go. top attempt for jerk was cool, i haven't gone too heavy very often lately and i also haven't consistently been able to hit that weight so pretty satisfied here.
 
4/2

back squat
305x2
(245x2)x3

power snatch
95x2
115x2
135x2
155x2
175x2, this was a bit ugly but considering my 1rm is 195 and i've barely done these in the last 6 months, pretty satisfied

snatch
195x2
(155x2)x3

snatch high pull, w/straps
225x2
245x2
265x2
245x2
225x2

klokov press
(130x3)x5

squats didn't feel particularly strong today. everything else was pretty sweet. i believe 205x2 is my doubles max for snatch so i'm on point considering i have another month of dubs.
 
Split Jerk, from rack
245x1,--
225x2
(185x2)x3

Power Clean
155x2
175x2
195x2
215x2
235x1,-- a little disappointed here but I think my current 1rm PR is 255 so this is still a good lift

Clean + Front Squat
165x2
185x2
205x2
225x2
245x2

Clean Low Pull, w/straps
265x2
285x2
(305x2)x3, these felt pretty good. I was definitely able to pull every one high enough to complete a full clean.

Push Press
165x2
185x2
205x2
(185x2)x2

BO BB Row
(185x3)x5

Pretty Nice day today. I think If I had spent more time developing my upper body my jerk would be better right now. I have the hip drive right now to have completed the dub attempt for 245 but it feels too taxing to have that weight sitting on my chest for more than a single and then I end up punking myself out after the first rep. If my OHP 1rm was a closer percentage and if I had a little more muscularity up there to handle the weight, I think I would be able to jerk more now than I can. Something to think about in my programming in a couple more months.
 
4/5

Back Squat
315x2
(245x2)x3

Snatch High Pull
165x2
185x2
205x2
225x2
245x2

Hang Snatch Complex, w/straps
195x1
(155x1)x3

Klokov Press
(135x2)x5

Snatch Balance
185x1
205x1
225x1
245x1
255x1, new PR wooh

Nice little morning session here before work. Squat still wasn't particularly strong, but better than the last session. Snatch felt pretty on point. Lockout and catch was a little soft on the top set for hang snatch complex but as far as pulling it high and then squatting it up, pretty easy. I did snatch balance singles just for fun at the end and had a pretty pleasant surprise breaking a PR at the very end of a session. I honestly teetered a little bit but I held on to it and managed to haul it back up.
 
Dustin07 said:
that 255 snatch balance is pretty awesome. I think my highest overhead squat was only like 225 x 2. nice PR!
Click to expand...

thanks friend, hopefully if i work up to it on a day that i don't squat and maybe put it toward the beginning of the session, i can improve a little more. leg strength was no issue, more like just getting it to settle down into my center.

4/6

split jerk, from rack
245x1,-- urgghh... completed both reps but had to press out a touch on the second one so that's a red light unfortunately
(195x2)x3

power hang clean + push press, w/straps
135x3
155x3
175x3

clean
175x2
195x2
215x2
235x2
255x2, New dubs PR!

Clean Low Pull, w/straps
295x2
315x2
(330x2)x3

BO BB Row, w/straps
(195x3)x5

Solid morning session here again. Getting closer on split jerk but not quite unfortunately. This attempt was much better than the last one for the same weight, but it's the same story. Footwork was slow on the 2nd rep and I didn't get under fast enough with sufficient depth to lockout hard. Everything else was pretty sweet. 255 double for clean puts me at about 300 lbs for a single and i think it's possible that I might be able to improve on it a little bit more.
 
Dustin07 said:
that 255 snatch balance is pretty awesome. I think my highest overhead squat was only like 225 x 2. nice PR!
Click to expand...

thanks friend, hopefully if i work up to it on a day that i don't squat and maybe put it toward the beginning of the session, i can improve a little more. leg strength was no issue, more like just getting it to settle down into my center.

4/6

split jerk, from rack
245x1,-- urgghh... completed both reps but had to press out a touch on the second one so that's a red light unfortunately
(195x2)x3

power hang clean + push press, w/straps
135x3
155x3
175x3

clean
175x2
195x2
215x2
235x2
255x2, New dubs PR!

Clean Low Pull, w/straps
295x2
315x2
(330x2)x3

BO BB Row, w/straps
(195x3)x5

Solid morning session here again. Getting closer on split jerk but not quite unfortunately. This attempt was much better than the last one for the same weight, but it's the same story. Footwork was slow on the 2nd rep and I didn't get under fast enough with sufficient depth to lockout hard. Everything else was pretty sweet. 255 double for clean puts me at about 300 lbs for a single and i think it's possible that I might be able to improve on it a little bit more.
 
4/8

muscle snatch
95x2
115x2
(135x2)x3

snatch
200x2
(165x2)x3

snatch low pull, w/straps
245x2
265x2
(285x2)x3

klokov push press
(165x3)x5

nice little morning session here again before work. snatch was on point today, hopefully i can haul in a little bit more weight for doubles before i move on in this progression. today felt like i might be able to add 5-7.5% before it's over.
 
4/9

back squat
325x2
(265x2)x3

power jerk
205x2
(165x2)x3

clean high pull, w/straps
225x2
245x2
(265x2)x3

clean + front squat + split jerk
135x2
155x2
175x2
195x2
215x2

clean low pull, w/straps
295x2
315x2
325x2

BO BB Row
(195x3)x5

squat was still a bit disappointing, i thought i was going to be able to get a bit heavier for doubles but it doesn't seem like i have too much more at this point. first rep wasn't bad but i got out of balance and had a poor back angle on the second one. clean complex was pretty sweet and a bit challenging as two reps is actually 6 movements.


4/10

snatch balance
215x2
(175x2)x3

power snatch, w/straps
115x3
135x3
155x3

snatch dead lift + touch&go snatch, w/straps
195x2
(155x2)x3

snatch deadlift + hang snatch
185x1
195x1
205x1
215x1
(225x--)x2
225x1, third times a charm, new hang snatch PR wootwoot!

snatch deadlift, w/straps
255x3
275x3
295x3

klokov push press
135x3
155x3
(175x3)x3

Really nice day here! Snatch balance was solid. Snatch complex was awesome. I'm pretty sure I've only ever completed a single at the top attempt I did for doubles today. Then I did hang snatch singles just for fun and managed to get a new singles PR, I'm pretty sure I might be able to get a little bit more if I was fresh and had actually been working on them consistently.
 
4/11

back squat
325x2
(265x2)x3

power clean
135x3
155x3
175x3
195x3
215x3

clean + jerk
235x2
(195x2)x3

split jerk, from rack
(195x3)x3

push press
155x2
175x2
195x2
205x1
215x1
225x1
235x1, new PR, 20# increase!

clean low pull, w/straps
295x2
315x2
(325x2)x3

BO BB Row, w/straps
(205x3)x5

Awesome day. Squats felt better than last attempt at the same weight. Power cleans were on point. Top set for c+j felt great, hopefully i can improve dubs a little bit before working up to singles. I decided to do Push Press singles for fun and was pleasantly surprised.
 
Dustin07 said:
glad the squats are treating you right!
Click to expand...

i'm glad to see your back is coming into it! i'm always jealous of your power cleans. you haven't even been able to work on them again until recently and you're already doing more comparable to your body weight than i am right now.

snatch high pull, w/straps
195x2
215x2
235x2
255x2
275x2

snatch
205x2
(165x2)x3

snatch balance
235x2 new dubs PR!
(185x2)x3

great day, snatch was pretty well on point. pulls were strong and a 10# increase on snatch balance doubles. I've been getting a little carried away with added volume and stuff now that i'm using a pwo again so I decided to keep it short today as anything else i could've done would've been redundant. i've also managed to train for the last 4 days in a row so i should probably take a rest day tomorrow, hopefully my shoulders aren't torn up as they were a bit sore earlier today.
 
4/13, skipped the rest day haha, will do tomorrow

front squat
275x2
(225x2)x3

power clean
145x3
165x3
185x3
205x3
225x3

clean + split jerk x2
145x2
165x2
185x2
205x2
225x2

split jerk, from rack
(205x3)x3

nice day, front squats were on point considering i haven't done them solo or considerably heavy in quite a while. top set for clean complex was tough, not necessarily too heavy but damn that is a long effort. it makes me pretty confident though that i'm working towards a solid increase.
 
I've read that the eccentric part of the lift (jerk or press) is what really helps to build the muscle mass, so with oly lifting I like to think that doing a 2+ rep complex like that helps to build mass, vs just doing one big jerk and then dropping the weights on the ground.
 
Dustin07 said:
I've read that the eccentric part of the lift (jerk or press) is what really helps to build the muscle mass, so with oly lifting I like to think that doing a 2+ rep complex like that helps to build mass, vs just doing one big jerk and then dropping the weights on the ground.
Click to expand...

it certainly takes a fair amount of focus to be able to perform the 2nd jerk with good form, that's for sure.

4/15

back squat
325x2
(265x2)x3

muscle snatch
105x2
125x2
145x2

hang snatch complex, w/straps
205x1, new PR!
(165x1)x3

snatch low pull, w/straps
255x2
275x2
295x2

klokov push press
165x3
185x3
205x3

great day here. pull at top set of the snatch complex was easy, just maintaining an accurate bar path and receiving it well with the upper body was the hard part.
 
4/18

clean high pull, w/straps
195x2
215x2
235x2
255x2
275x2

clean + front squat + jerk
155x2
175x2
195x2
215x2
235x2

split jerk, from rack
245x2, new PR, i've gotten close a lot of times but every the 2nd rep was a press out and this one was legit
(195x2)x3

nice day today. i think i actually have more success with jerks from the rack when i work up to some good weight at squats or pulls beforehand rather than trying to do jerks solo first.
 
4/18-session II

hang power snatch, w/straps
115x2
135x2
155x2
175x2
195x2

snatch deadlift + touch&go snatch, w/straps
205x2
(165x2)x3

snatch balance
245x1,--
245x2 New PR wootwoot
(195x2)x3

solid session here. it's a damn good thing that there's pwo haha, i got up at 5 30 today to get the first session in before work along with getting my son ready for school and then i just completed this lovely one here after work.
 
That power snatch is awesome.

One thing is I never figured out how to use straps on snatch. I found that how I wrap my straps, if I were to lose the bar behind me then the straps don't actually come free and the bar would rip my shoulder out. Its not a problem in front with Deads, but when I drop behind me it would be.
 
4/22- bit of a deload here

back squat
295x1
(245x1)x5

power clean + push press x2
135x2
155x2
175x1
(195x1)x2

clean + jerk
185x1
205x1
225x1
(245x1)x2

i haven't been feeling particularly well for the last couple days, hence the gap in training. i think the addition of the pwo allowed me to get a little carried away with my overall volume and intensity. that a long with too much drinking and not enough sleep ended up burning me out a little bit and i believe that's why i've been feeling run down for the last few days. it's alright though, i think i went as far i needed to with that part of the progression and now i'm going to work up with singles. i think i needed some extra days anyway as my knees and patellar tendon on one side were starting to get consistently sore.
 
4/23 - another abbreviated, deload kind of day

hang snatch high pull speed complex (footwork variation), w/straps
135x1
155x1
175x1

hang snatch complex, w/straps
135x1
155x1
175x1

snatch dead lift + touch&go snatch
135x1
155x1
175x1
195x--
195x1

not a bad day for having both of the kids this morning and having to get both ready to take the one to school. i have learned a valuable lesson though from today. Even though today was a deload and no big deal, if i am planning to snatch anything heavy, it definitely helps to pull fairly heavy or perform some other type of variation to stimulate a fast and explosive second and third pull. This morning, because I didn't really pick up anything particularly heavy, 195x1 felt almost as difficult as 205x2 did in my last snatch session.
 
4/24

back squat
305x1
(275x1)x5

power clean
135x2
155x2
175x2
195x2
215x2

split jerk (from rack)
195x1
215x1
235x1
245x1
255x1
265x1
275x--, should've had this one, psyched myself out

quick day before shuttling the kid off to school followed by work.
 
your jerk is getting big man. just thinking about 275 on the bar LOOKS cool. I always see things in increments of plates, lol. 2 x 45s + a 25 looks cool.
 
Dustin07 said:
your jerk is getting big man. just thinking about 275 on the bar LOOKS cool. I always see things in increments of plates, lol. 2 x 45s + a 25 looks cool.
Click to expand...

i think the main thing is to keep hammering away at quickness in my split. every time i miss it's because i try to receive the bar too high because my footwork is slow. if i was faster getting under with these heavier weights, i would be doing a fair amount more already. i'm hoping for 285 c+j 1rm this time, so i've got quite a ways to go in the next few weeks here.

4/26

power hang snatch, w/straps
125x2
145x2
165x2
185x1
205x1
(215x--)x3, i actually completed 2 of these but i didn't quite pull high enough and had to dive under it, into a full snatch.

snatch
135x2
155x2
175x2
195x1
215x1

snatch balance
195x1
215x1
235x1
255x1
275x1, new pr

hang snatch low pull speed complex, w/straps
(275x1)x3

a pretty nice day here. doing the power variation is a pretty good stimulus to pull hard for heavy snatch but i think i might have to add in some heavier snatch high pulls to do it more effectively as i work towards a new single max.
 
haha, i wish. that would be 3 failed single attempts friend.
 
Dustin07 said:
i dont even care, my best power snatch when I was at the top of my game was only 185. so 215 is awesome.
Click to expand...

one of them i pulled high enough but i was a tad slow getting under to receive it and i just couldn't stop at above parallel, i had to ride it down into a full squat to save it.

4/28 had the day off to attend to some personal matter so i had a rare mid morning session

back squat
315x1
(285x1)x5

power clean
165x3
185x2
205x1
225x1
245x1
(265x--)x2, pulled high enough but not quick enough getting under

split jerk (from rack)
195x1
215x1
235x1
255x1
275x1, new pr
285x--, i know i can get this but once again foot work and depth were not fast enough

clean + front squat
185x1
205x1
225x1
245x1
265x1
(285x--)x2, a bit slow getting under, i've cleaned this before and quite frankly i don't think i've done heavier than 255x1 for a clean so far in this progression, so it was a bit ambitious for today. i'll get it, front squatting it after might've been a bit questionable though.
 
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