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Trying to get serious about o lifting

thanks man, i've just got to stop throwing my own personal pity party. i have more self discipline than this.
 
just keep truckin' everything passes in time. You can't pretend it doesn't bother you forever. I think it can make things worse to overly compartmentalize.
 
7/2

Back Squat
330x2 - would have gone for a heavier single but this is all the weight i have currently
(275x5)x3

Clean High Pull
(205x3)x3

Clean and Jerk
185x3
205x3
225x2

RDL
(330x5)x3

Felt decent about squat as I could only complete that weight for a single the last time. Generally strength felt relatively good, c+j felt like garbage. I'm going to pull it back together and get back on another cohesive routine/program. Today was a modest start.
 
7/4

Back Squat
330x1
(295x3)x3

Snatch High Pull
(155x3)x3

Snatch
155x3
175x3
195x2

RDL
(330x5)x3

Not too bad a day, nothing to be proud of either. I've been getting some moderate DOMS lately thanks to my infrequent and sporadic training. It's hard to believe how quickly things go away when you're not keeping up on consistency.
 
You'll be back to PR-city in now time.
 
RegisterJr said:
You'll be back to PR-city in now time.
Click to expand...

i sure hope so, especially now that i have the rack and can try to push development of back squats things should go up. got to get another set of plates soon though.
 
7/7

Front Squat
315x1, PR
(275x3)x3

Power Clean
175x3
195x3
215x2

Clean
195x3
215x3
235x3

Jerk
255x1
(225x2)x3

RDL
(330x5)x3

Not a bad day. Power Clean effort was garbage but everything else was decent.
 
7/11

wanted to lift yesterday but woke up with SI joint acting up again. Everything was good today though

Back Squat
330x2
(280x5)x3

Muscle Snatch
95x3
115x3
135x3

Snatch
155x3
175x3
(195x2)x3

Snatch Balance
155x3
175x3
195x3

Chinese DL
(225x5)x3

Good Day, this was the first session where I've actually felt mostly back on track with everything since I started slacking. I need to get another set of plates so I can work up to a new single. 330x2 was RPE 8.5
 
Dustin07 said:
killer squats.
what are your symptoms with SI issues?
Click to expand...

well since my routine has been so lax it feels out of balance down there. keeping up with the constant deep squatting that i had been doing kind of kept everything stretched out and in check. pretty much i just woke up and my right si joint felt inflamed/sore enough that i didn't want to push through my squatting routine. oddly enough i just rested another day and it went away. quite awhile ago it was chronic to the point that it made it uncomfortable to even just try to sit up let alone lift.
 
315 front squat... Awesome!!
 
7/14

still distracted by other stuff going on, i'm getting enough frequency in where it feels like i'm making overall strength gains but definitely not enough to keep the o lift form precise.

Back Squat
330x2
(305x3)x3 RPE 7.5, this felt surprisingly easy for this volume

Power Clean + Push Press
165x3
185x2
205x2

Clean & Jerk
205x2
225x2
(245x1)x3, I wanted a little more but not bad. This is +90% of my current 1rm so as long as i can hit it for a single every time, it's still on track

RDL
(330x6)x3

It seems like I really have to budget for that new set of plates the way my back squat has felt for the most part. It actually feels like I have more in me right now and the only thing that throws me off is if I'm not consistent unracking it or the setup in the eccentric portion of the lift. A lot of the time the heavier weights I've been attempting seem a little daunting with how it feels on my shoulders but when i initiate the squat it doesn't feel like nearly as much stress on my lower body.
 
Dustin07 said:
your back squat is strong man. glad you got that rack!
Click to expand...

me too haha, it was a sound investment!

7/17

Front Squat
305x1
(265x3)x3

Hang Power Snatch
125x3
145x3
165x3

Snatch
145x3
165x3
(185x3)x3

Snatch Balance
165x3
185x3
205x3

Chinese DL
(225x5)x3

Good Day, I wanted a bit more for fronts but not bad. Everything else feels relatively on track.
 
7/19

Back Squat
(330x3)x3

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

Clean + Jerk
185x3
205x3
225x3

RDL
(330x6)x3

It's amazing what a little caffeine will do if you take the time to reduce your tolerance. Two shots of espresso equaled a 25# increase at equivalent volume to last session of back squat and that was after a night of being up late and drinking a little too much. Feeling back on track, now just have to build back up to more frequency in training sessions again.
 
7/21

Back Squat
330x3
(295x5)x3

Muscle Snatch
105x3
125x3
145x3

Snatch + Hang Snatch x3
145x1
165x1
(185x1)x3, PR tie and over all volume record

Snatch Balance
175x3
195x3
215x3, New PR

A fine day! Everything felt pretty strong. Snatch complex was awesome, i don't think i've done that one in a few months and from what i remember the last time i attempted the top set i barely squeaked it out. so to be able to attempt and complete it 3 times was awesome. overhead game felt very strong also for snatch balance.
 
Balthazar said:
It's amazing what a little caffeine will do if you take the time to reduce your tolerance. Two shots of espresso equaled a 25# increase at equivalent volume to last session of back squat and that was after a night of being up late and drinking a little too much. Feeling back on track, now just have to build back up to more frequency in training sessions again.
Click to expand...

also give thought to caloric surplus, carb loading, and general CNS condition. I've noticed that I was able to PR deads, squats, and press on days that I really didn't think i'd be able to do anything, and then fail miserable on days I wanted to PR. take good care to rest well after such a great day and eat your carbohydrates like momma said.
 
7/26

Front Squat
315x1
(285x2)x3

Power Clean
(205x5)x3

Clean
215x3
235x2
(255x1)x3 - disappointed here, wanted doubles but form was lousy: pulls too high/crash down, pulling early/position forward, slow footwork. once i knock out the cobwebs, i'll get doubles without any strength increase

jerk
205x3
225x2
245x1,-- also lame, got enough height on 2nd attempt but did not push under fast enough and ended up out of position a bit

Clean High Pull
(245x3)x3

RDL
(330x6)x3

not too bad a day but had some disappointments. squat felt decent. a little rough on most else but not terrible
 
7/28

yay, i finally managed to get one in succession of another session without taking forever in between

back squat
330x3
(305x5)x3

Hang Power Snatch
130x3
150x3
170x3

Snatch
150x3
170x3
(190x3)x3

Snatch Balance
185x2
205x2
225x2 PR

Chinese DL
(235x5)x3

This was another good workout. Squat strength is improving steady. Snatch and variation felt reasonably good.
 
8/2

Back Squat
(330x3)x5

Hang Power Snatch
135x3
155x3
175x3

Snatch
155x3
175x3
195x3
195x2,-
(195x3)x2

Snatch Balance
195x2
215x2
235x1,-

Chinese DL
(235x5)x3

Good day. Wanted higher rep volume for squat but couldn't manage, nice overall set volume increase though. Snatch and variation are ties for current triples PR! Almost had double on top set for snatch balance but didn't straighten up hard enough squatting out of the bottom and weight went forward.
 
8/4

Front Squat
295x1
(275x2)x3

Clean High Pull
155x3
175x3
195x3

Clean + Jerk x2
195x1
215x1
(235x1)x3

Jerk
245x2
225x2
205x2

RDL
(330x5)x5

A little disappointed with front squat today. I just think my overall power of recovery is reduced due to all of the reduced frequency of training sessions lately. Not too bad though, still comparable with my best effort so far. Everything else wasn't too bad but not great either. Did a slight decrease in rep volume per set with RDL to get a nice little increase in set volume.
 
I'd say they aren't bad at all.
 
8/8

Back Squat
330x2
(285x5)x5

Muscle Snatch
105x3
125x2
145x1

Snatch Grip DL + Touch&Go Snatch
135x2
155x2
175x2
195x1

Snatch Balance
135x5
155x5
175x5

Pretty lackluster day. Squat wasn't great but wasn't bad. Little less weight, higher overall volume with set increase. Pressing power felt like garbage for muscle snatch. Kids woke up from nap time too soon and were very distracting. Still not a bad day though.
 
8/11

Back Squat
330x2
(330x3)x4
330x2

Power Clean + Push Press
175x3
195x2
215x2 - pretty sure this is a PR for push press without there being power cleans added in there!

Clean + Jerk
205x2
225x2
(245x1)x3, i wanted dubs for this weight so bad but hitting each time for a single is still on track percentage wise for my current 1rm

BTN Split Jerk - haven't done these before, wasn't bad.
155x3
175x3
195x3

Clean DL
(275x3)x3

RDL
(330x6)x3

Pretty decent day. I wanted 5 triples for squat so bad but couldn't muster it. Both times I could only do a dub was due to not maintaining tight form in the setup for the concentric part of the lift. I try to bottom out all the way to more closely simulate doing a clean and didn't maintain positioning or catch the rebound out of the bottom to power through. Everything else felt mostly good but i felt like death the whole time as it is 90+ degrees outside where i was lifting.
 
8/15

Front Squat
305x1
(235x5)x3

Muscle Snatch
95x3
115x3
135x3

Snatch + Hang Snatch
145x2
165x1
185x1
(205x--)x3 uggh...

Snatch Balance
145x5
165x5
185x5

Felt decent about squats. Snatch complex was total garbage. I was able to pull hard enough with room to spare on every failure for top set but kept leaving a touch early and not hitting the balance point well enough. Focus is extremely off today, plus just not getting in enough frequency still to really keep up with or improve these higher percentage attempts. At least I'm getting some work in there and eventually i'm going to prioritize where my attention and effort goes.
 
8/18

Back Squat
(330x1)x2
(275x5)x3

Power Clean + Push Press
165x3
185x3
205x3 PR, only ten # less than what i did for a double last time

Clean
195x3
215x3
(235x3)x2

Clean D Lift
(275x5)x3

Squats were total garbage today. I tried working out a different breathing technique where I breathe in before the start of the rep and hold it the whole time to optimize abdominal bracing so that change might have contributed slightly. But mostly I just wasn't feeling it I guess. Clean variation complex was pretty cool. Top set for cleans was not that bad when i was hitting it with good form but rep to rep form was inconsistent. Not a terrible day, but not great either.
 
Dustin07 said:
hey even on an off day your squats still look strong.
Click to expand...

well i'm happy to report that today went better!

Back Squat
(330x3)x5

Power Hang Snatch
135x3
155x3
175x3

Snatch + Hang Snatch x3
145x1
165x1
185x1

Snatch Balance
185x3
205x3
225x3 PR

Had to cut it short for other obligations but everything was pretty sweet. Besides the PR on SB, i'm pretty sure that every top set was a PR tie for each lift.
 
Impressive lifting. Saw some people doing oly lifts yesterday but nowhere near your #'s.
 
8/22

Front Squat
295x1, booo
(255x3)x3

Power Clean + Power Jerk
185x2
205x2
225x2

Clean
205x2
225x2
245x1,--
245x2
245x1,-- garbage

Clean Low Pull
(275x3)x3

The only thing that didn't suck today was the clean variation complex. Front Squat felt off just because of some different changes in my set up and not necessarily a lack of strength. I'm sure that once I get some more reps in doing these adjustments it will be better. Top set of clean was garbage. Every rep I missed was because of pulling a touch early and having poor foot work. Not a bad day overall but still disappointing. Had to cut it short because the little lady woke up from her nap.
 
8/24

Back Squat
330x3
(295x5)x3

Panda Pull
135x3
155x3
175x3

Snatch Grip DL + Touch&Go Snatch
155x2
175x2
195x2
195x1,--
205x1
215x1 PR
225x--

Snatch Low Pull
(245x3)x3

Klokov Press
95x5
115x5
135x3, i haven't done these in forever so this wasn't too bad

pretty decent day. i wanted a little bit more for the snatch complex but am still happy. it's sort of an equivalent effort to 1&1/4 or 1&1/2 reps for doing snatch alone. so hitting 10# less than my current 1rm for snatch was actually pretty huge. squat form and setup is starting to feel a little bit more consistent since i tweaked stuff. hopefully once i get another plate set i can make some heavier attempts.
 
8/26

Front Squat
305x1
(275x2)x3

Power Clean
175x3
195x3
215x3

Clean
185x3
205x3
(225x3)x3

Split Jerk Front to Back
175x1
195x1
215x1

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

RDL
(330x5)x3

Reasonable day, front squat is pissing me off lol. Although I got closer to my current 1rm, my working sets sucked. Couple of things throwing me off: i've been using a wider grip to clean pull, rack and jerk so I think that's giving me issue racking the weight doing squats and i haven't quite got my new setup down unracking the weight and getting into position. Went a little lighter for cleans for triples and it went pretty well, footwork and timing in the pull and getting under were much better.
 
8/28

Back Squat
330x2

1+AMRAP
225x1+14

Hang Power Snatch
105x5
125x5
145x5

Snatch + Hang Snatch + Overhead Squat
135x1
155x1
175x1
195x--
(195x1)x2

Snatch DL - Power
(235x3)x3

Chinese DL
(235x5)x5

Not a bad day. Wasn't feeling the heavy weight and decided to go for some different stimulation for squats. Might have been able to squeeze out a few more but my thighs and lower back were starting to get lit up pretty good and I gave in. I still really haven't worked in using straps or hook grip consistently or at all lol, I probably could have done a bit more weight for the snatch complex if I wasn't distracted by grip fatigue.
 
8/31

Back Squat
330x2
(300x5)x3

Hang Power Clean
135x5
155x5
175x5

Clean + Front Squat + Jerk
175x1
195x1
215x1
235x1
(235x--)x2 Focus was really shot here for some reason

Clean DL
(295x5)x3

Not bad. Squats felt pretty good. Started going into a distracting, circular pattern of thought and kind of lost my groove part way through. Oh well, another one for the books.
 
9/2

Back Squat
(330x3)x3

Muscle Snatch
95x5
115x5
135x5

Snatch + Overhead Squat
145x3
165x2
185x1
205x1
(215x--)x2, a bit disappointed here, first one left early, second one total psych out and didn't pull hard enough

klokov push press from full squat x3 + overhead squat
115x1
135x1
155x1

Snatch Low Pull
(245x3)x3

Not a bad day. Was trying to use hookgrip the whole time and didn't go too bad. it's a little bit to get used to though as it totally changes the distribution of points of pressure from your grip. i do need to get some tape though for the old thumbs, those heavy pulls at the end rubbed up a nice deep blister in one almost immediately. si joint sucks right now and has been irritated for the last few days, wasn't so uncomfortable that it affected anything today but am icing it now.
 
9/5

Front Squat
305x1
(255x3)x3

Power Clean
175x5
195x5
215x5

Clean + Front Squat + Jerk
185x1
205x1
225x1
(245x--)x2, a bit disappointed, missed the jerk on both of these. my daughter wouldn't settle all the way down for a nap today and kind of threw of my focus by this point.

Jerk Squats
(185x5)x3

Clean Low Pull
(275x2)x3

A mixed bag. Front Squat was alright, I did climb a mountain yesterday evening so I'll use that as an excuse. My 4 year old son was able to complete it with a bit of coaxing on his own too. Power clean was pretty sweet, that's 10# less than my current 5rm. Clean complex was disappointing. if i could have held tighter form on the two top sets i would have completed it but not enough juice in the legs to get good drive for the jerk.
 
9/8

back squat
330x3
1+AMRAP
225x1+16 could have had 20 but couldn't wreck my legs for the remainder of the workout

power snatch
125x5
145x5
165x5

snatch + overhead squat
135x3
155x3
175x3

klokov press
95x5
115x5
135x4

snatch deadlift
(245x5)x3

nice day, first 9 reps of the AMRAP set were so fast and then it slowed right down after that lol. snatch complex and variation were tough since my legs were more sapped than normal. wanted to do triple top set like normal for snatch movement but couldn't manage at that weight. overall everything was pretty satisfying though.
 
9/9

Back Squat
275x5
295x5
315x5

Power Clean + Push Press
165x3
185x3
205x3

Clean + Front Squat
175x3
195x3
215x3

Split Jerk Front to Back
135x3
155x3
175x3

RDL
(330x6)x3

Pretty nice day. First time I've done a session on back to back days in a long time, so I feel like my overall strength was less than optimal but effort was still decent!
 
9/11

Back Squat
255x5
275x5
295x5
255x5
275x5
295x5

Power Snatch + Hang Snatch
115x3
135x3
155x3, form was rough here but knocked it out either way

Snatch
135x5
155x5
175x5, again rough form but not bad, 10# away from my current 5rm

Snatch Balance + Overhead Squat
135x3
155x3
175x3

Snatch Low Pull
(225x3)x3

Decent. Trying to move back to a different progression template i was using before for squat, seems good although my overall strength didn't feel great today. Doing triples and 5s for snatch and variation complexes sucks but i felt like i've worked about to a comparable effort for high percentages and I needed to break down to work back up.
 
Dustin07 said:
I like snatch grip deads a lot but with the bar where it is I rack myself every time.
Click to expand...

haha, well my grip width puts the bar in the crease of my hip at the end everytime but i can say that i still know exactly what you're talking about, unfortunately.
 
Balthazar said:
haha, well my grip width puts the bar in the crease of my hip at the end everytime but i can say that i still know exactly what you're talking about, unfortunately.
Click to expand...
yeah I dont have that problem with cleans or snatch or deads, just snatch grip deads. when I snatch hard I get a bruised pelvis which is fine, but I've never racked myself doing it. only during deads, lol.
 
9/14

Front Squat
195x5
215x5
235x5
195x5
215x5
235x5

Power Clean + Hang Clean
155x3
175x3
195x3

Clean + Split Jerk + Power Jerk
175x2
195x2
215x2

Clean Dead Lift
(275x5)x3

Clean Low Pull
(275x2)x3

OHP
95x5
115x5
135x5
155x3
175x--

not bad, trying to get some added volume in there again. went a bit light on front squat but the intent was fast rep speed and just dialing in form with some higher volume that's only moderate weight. clean and variation complexes weren't bad but still need to fix foot work on moderate to higher weight cleans.
 
9/15

Back Squat
330x2
AMRAP
225x20 weight was still moving fast by the end but some serious muscle fatigue/burn settled in

Muscle Snatch
95x5
115x5
135x5

Snatch + Hang Snatch x3
w/straps
145x1
165x1
185x1, PR tie

Snatch Balance
165x5
185x5
205x5

Snatch DL
(235x5)x3

Pretty nice day. I want to start implementing straps for hang position stuff more often. Overall pulling force was greatly improved and I feel like I could go up in weight once i get used to the straps a little more. Today the top set for the complex was actually a little wild in execution because i was too focused on the feeling of the straps and it threw me off a bit. I know that they will greatly improve my pulling power once i master them though. Snatch Balance was also excellent, the most fatiguing thing really is lowering the weight under some control each time so that you don't crush the vertebrae in your neck lol. The overall volume at top set was way more taxing on my upper body than lower.
 
so I was playing with straps in the snatch once and my buddy and i found that for some reason if releasing the bar behind me, the straps wouldn't ungrip, vs when you drop the bar in front of you the straps just unwrap naturally. you might test that a little to make sure your straps release OK behind you if you're snatching with them.
 
Dustin07 said:
so I was playing with straps in the snatch once and my buddy and i found that for some reason if releasing the bar behind me, the straps wouldn't ungrip, vs when you drop the bar in front of you the straps just unwrap naturally. you might test that a little to make sure your straps release OK behind you if you're snatching with them.
Click to expand...

i can see how that would be unfortunate to find that out the hard way.
 
9/18

Back Squat
260x5
280x5
300x5
260x5
280x5
300x5

Power Hang Clean w/straps
155x5
175x5
195x5

Clean + Hang Clean + Jerk
165x2
185x2
205x2

Power Jerk
155x5
175x5
195x5

RDL
(330x6)x3

Nice day and this was after taking the kids out to lunch and having a couple beers lol, i think the caffeine i took pre over took the alcohol buzz. Squats felt pretty strong, with nice rep speed. Clean complex and variation were good but attempting higher overall volume still blows lol. Jerks were good, went a touch lighter than necessary just to really focus on leg drive and not push with upper body at all. It's still difficult to have the weight up there for long enough to complete 5 regardless of percentage.
 
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