Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Trying to get serious about o lifting

9/19

Front Squat
205x5
225x5
245x5
205x5
225x5
245x5

Power Hang Snatch
115x5
w/straps
135x5
155x5

Snatch + Hang Snatch
135x3
155x3
175x3

Chinese DL
(245x5)x3

Klokov Press
95x5
115x5
135x4

Nice day, rep speed was good for front squat. Focusing so much on back squat has thrown off my form for fronts a little but i'm working on dialing it back in and progressing higher than where i was before. Once again I will reiterate that higher volume sucks lol.
 
9/21

Back Squat
265x5
285x5
305x5
265x5
285x5
305x5

Power Hang Clean + Push Press
155x3
w/straps
175x3
195x3

Clean
165x5
185x5
205x5

Power Jerk
155x5
175x5
195x5

Split Jerk
195x5
175x5
155x5

Clean DL
(285x5)x3

Bent Over BB Row
(135x8)x3

NIce day. Squats went pretty well, decent for and good rep speed. Continued focus on volume. I went a bit light on clean and jerks just to really focus on stricter and more consistent form. Volume still sucks but hopefully i'll dial in my clean a little better. Lately for any high percentages I'm so focused on the pull that i stay flat footed and screw up my timing getting under the bar. Going higher volume will hopefully allow me to reinforce my foot work.
 
9/22

Back Squat
330x1
235x15

Panda Pulls
115x5
w/straps
135x5
155x5

Snatch + Hang x3 w/straps
135x1
155x1
(175x1)x3 - this is supposed to be done with a high degree of control and rhythm so i went a bit lighter and tried to keep it tight

Snatch Low Pull
(245x2)x3

Klokov Push Press in full squat x3 + OH squat
115x1
135x1
155x1

wasn't feeling squat too much today, probably because i did them back to back days. nothing special but not a bad day either.
 
9/25

Back Squat
270x5
290x5
310x5
270x5
290x5
310x5

Power Clean
175x5
195x5
215x5

Clean + Front Squat + Split Jerk
175x2
195x2
215x2

Push Press
145x5
165x5
185x5

Clean Low Pull
(275x2)x3

RDL
(330x6)x2
6+AMRAP
330x6+8!

Solid Day. Strongest feeling day for squats in awhile. Everything else was tight to decent form. AMRAP finishing set for RDL was gnarly. First 8 reps went fast and the last 6 were hard fought.
 
Dustin07 said:
back squats are looking strong!
Click to expand...

thank you sir, not so much squatting power today though. my goal is to work back up to lifting consecutive days where i'm getting 5-6 sessions in a week but i don't think i can really handle squatting more than 3 times a week and also not in a row. i believe that's mostly how competitive lifters do it anyway.

9/26

Front Squat w/2 count pause
185x5
205x5
225x4,--

Muscle Snatch
100x5
120x5
140x4

Snatch
115x5
135x5
155x5

Klokov Press
85x5
105x5
125x5

Snatch DL-power
(205x5)x3

Short, simple day today. Not too much left in the leg strength department after yesterday unfortunately. Tried going a bit lighter for snatch to keep consistent form through the higher volume, not bad but just wasn't feeling it today. Decent workout overall though just to get some more repetition in.
 
3x week squatting is pretty dam solid.
 
RegisterJr said:
3x week squatting is pretty dam solid.
Click to expand...

that's for sure, but i believe most pros never go above 45 working reps total for the week, even when they're trying to accumulate more strength. and when they're doing maintenance it's never more than sets of trips, dubs and singles so that's probably a very low total volume for the week.

9/28

Back Squat
275x5
295x5
315x5
275x5
295x5
315x5

Power Clean + Power Jerk
175x3
195x3
215x3

Clean
165x5
185x5
205x5

OHP
105x5
125x5
145x5

Clean DL
(285x5)x3

Nice day. I believe that's the best back squat day i've had since i acquired my stand. My biggest key I suppose is focusing on weight distribution, keeping it in the middle of my foot all the way down so i can lean into my quads a little bit coming up. As long as I feel confident to keep each rep in the most efficient form possible I should be able keep making gains steady for now. Went for overall volume for everything else today which was alright. At those weights for clean, the pull is so easy it feels like i have all day to get under. But the last couple reps on the top set weren't super accurate as it was still enough to make me feel gassed after 3.
 
experiencing some pretty significant pain and irritation on my thigh along the hamstring and near the hip. not really sure what caused it but that's why i've been out of action. seems to be improving and hopefully i can get back in a couple more days.
 
Dustin07 said:
good grief it seems like we're all going down with injuries lately! hope you have a fast recovery
Click to expand...

thank you sir and the same to you. i actually did a pretty light workout the other day with some limited squatting and various other stuff and it felt good. the first couple days were really rough but after that the more active i've been at loosening it up, the better it feels. hopefully i'll be right again soon.
 
so i managed to get limbered up enough by the end of the day to try some stuff out. i might have aggravated it a little bit but am icing now. not too bad of a day though

10/6

Back Squat
185x5
225x5
255x3
275x1
295x1
315x1, this all felt decent but didn't want to push it

Power Thruster
95x5
115x5
135x5

Power Clean + Front Squat
135x3
155x3
175x3
195x2
215x2

Clean
205x2
225x1
235x1
245x1 this is where i irritated it a bit but hopefully with the ice it will not feel any worse tomorrow.
 
so i've been playing around here and there in a limited manner but haven't recorded it all. managed to have an alright day today though and i believe i'm mending well. nothing heavy today, more technique stuff

10/10

back squat - felt good here but didn't want to push and irritate things
(315x1)x2
235x5
255x5
275x5

Snatch DL + Touch & Go Snatch High Pull + Power Hang Snatch w/straps
135x2
155x2
(175x1)x2
(185x1)x2
195x1

Power Snatch + Snatch Balance + Hang Snatch w/straps
135x2
155x1
175x1
(185x--)x2
185x1

Snatch Grip BB BO Row
(135x8)x3

Snatch DL + Touch & Go Snatch Low Pull
225x2
(245x1)x2
(255x1)x2
 
a 185 power snatch is an impressive number. I mean at the end of the day that's a lot of weight to just whip over your head.
 
10/13

Back Squat
315x2

Clean DL + Touch & Go High Clean Pull + Hang Clean Pull
135x2
155x2
(175x1)x2
(195x1)x2
215x1
235x1

Power Clean + Power Hang Clean + Jerk x2
155x1
(175x1)x2
(195x1)x2
215x1
225x1

Clean + Front Squat + Push Press
155x2
175x2
195x1
215x-- needed a little more push to complete press

clean + front squat
225x1
235x--
235x1
245x1
255x--
255x1

Clean DL
255x5
275x5
295x5

Clean Grip BO Row
(155x8)x3

Nice day today. Still hurting a bit so kept the squat effort down. Just did some neat complexes at weights where i could concentrate on form more.
 
still healing but did have nice workout today

10/18

Power Hang Snatch + Snatch Balance + OHS&Klokov Push Press in Full Squat
115x2
(135x1)x2
145x1
155x1

Snatch + Hang Snatch x3 w/straps
145x1
165x1
185x1

Snatch Grip BO Row
(115x8)x5
 
10/21 still healing...

back squat
work up
(315x1)x2 - this felt pretty good but was still my limit for the day until i recover a bit more

High Clean Pull + Power Hang Clean Pull w/straps
135x3
(155x2)x2
(175x2)x2
(195x1)x2
215x1 did these with a little bit of a pause at the top for each pull but with a little less pause as the lift got heavier

Power Clean + Hang Clean + Power Jerk
(155x1)x2
(175x1)x2
(195x1)x2
215x1

Power Clean + Front Squat + Split Jerk
155x1
175x1
195x1
215x1

Clean Grip BO Row
(135x10)x3
 
10/23

Back Squat
work up
(315x1)x3

Power Snatch + OHS + Push Klokov Press in full squat + OHS
135x1
145x1
155x1
165x1

Snatch High Pull + Hang High Pull + Power Hang Snatchx2 w/straps
135x1
155x1
165x1
175x1

Snatch + Hang Snatch
175x1
185x1
195x1
205x--

Snatch Grip BO Row
(105x10)x5
 
hip feels about 95% normal. switching it up for a bit and am going to add in a hypertrophy focused program for the next couple months. today went ok.

back squat
(205x10)x5, final set +2 reps - not bad although was tougher than i thought it would be.

power clean + push press
135x3
155x3
(175x3)x2
185x3
195x1
205x1
215x--
215x1

Clean Grip BB BO Row
(135x10)x5

not a bad day. hopefully i should be able to make steady improvement for volume squatting once i get used to this rep range. the hip is on ice right now. so far, although spaced far apart, every workout has loosened it up, and it has seemed to improve each following day.
 
Snatch High Pull w/straps
135x5
155x5
175x5
185x3
205x2
High Pull + Hang Pull
215x1
225x1
Low Pull
245x3
(265x1)x2
(275x1)x2

Power Hang Snatch
(135x5)x3

Snatch Grip Stiff Legged DL
(185x10)x3

Klokov Press front to back
(75x5)x3

nice day, strong pulls but still room for improvement. Good amount of volume in there for the hypertrophy stuff too.
 
those power clean + clean + jerk complexes are fun. they leave you feeling gassed but in a good way, like you really worked hard.
 
Dustin07 said:
those power clean + clean + jerk complexes are fun. they leave you feeling gassed but in a good way, like you really worked hard.
Click to expand...

i've been really enjoying all the complexes. it's fun to try to move rhythmically and fluid through a few different movements, it should really help tightening up my form and bar path.
 
11/1

Clean Low Pull + Touch&Go Clean High Pull + Power Hang Clean + Push Press x2 w/straps
135x1
155x1
175x1
185x1
195x1
205x1

Clean High Pull w-straps
205x3
225x3
245x3

Clean Low Pull
245x3
265x3
285x2
295x1
305x1

Clean Grip BO BB Row
(140x10)x3

OHP
80x10
(90x10)x2

CGOHP
(75x10)x3
 
11/2

Back Squat
(215x10)x4
215x10+2

w/straps

Power Hang Snatch + Hang Muscle Snatch
105x3
125x2
135x2
145x1
155x1

Hang Snatch High Pull
155x5
165x5
175x5
185x3
205x3
225x3
245x2

Snatch Low Pull
245x3
(265x2)x2

RDL
(205x10)x3
 
11/6

short and sweet

muscle snatch + snatch
115x3
135x2
145x1
(155x1)2

power clean + push press
135x3
155x3
175x2
185x2

clean grip BB BO Row w/straps
(135x10)x3
 
11/7

Back Squat
(225x10)x5 - could have pushed for additional reps on the last set to increase weight at this volume but decided for moderation and maybe push for extra reps in the test out next time

w straps

Snatch Low Pull + (Below The Knee) Hang Snatch High Pull + Power Hang Snatch + Hang Muscle Snatch
115x3
135x1
145x1
(155x1)x2

Hang Snatch High Pull
135x5
155x5
175x5

Snatch Grip SLDL
(185x10)x3
 
11/11 - some late days at work and some other obligations but i'm back at it. and i'm pretty much 100% so things are looking alright.

back squat
(225x10)x5, +2 on last set!

clean low pull + (below knee) hang high pull + push press x2, w/straps
135x1
155x1
175x1
185x1
195x1

OHP
(95x10)x5

short and sweet, enough comp lift work to keep from rusting and plenty of hyper volume between squat and ohp.
 
Nice work in here Balthazar. F*** 10's onsquats...
 
RegisterJr said:
Nice work in here Balthazar. F*** 10's onsquats...
Click to expand...

ha ha, personally i hate it as well lol but it's an ends to a means and i'm about 2.5 weeks out from breaking down to 8s and then a month of that before i get back into rep ranges i'm comfortable with.

11/13

Snatch Hang Pull w/straps
135x5
155x5
175x5
185x3
205x3
225x2
(245x1)x3

Snatch Low Pull w/straps
(245x3)x3
265x1
285x1
305x1, was still able to pull this higher than my navel so that was pretty decent

Snatch Grip SLDL w/straps
(195x10)x3

Snatch Grip BO BB Row
(120x10)x3

Pretty nice day, pulls and pulls and pulls lol. I'm pretty sure that i've got the pulling power already to do about 10% more than current 1rm, but my form just isn't tight enough to be efficient with that weight. besides that just some hypertrophy fluff thrown in there and just waiting for my next unfortunate high volume squat session.
 
11/15

Back Squat
(235x10)x5, this weight was a bit challenging for total volume so i'll give it another shot before i try to increase again

Power Clean + Power Jerk x2
135x1
155x1
155x1
175x1
195x1, should have been able to go a bit higher but drive for the jerk felt pretty shot from hyper volume squats.

CGOHP
(95x10)x3

Clean Grip BO BB Row
(125x10)x3
 
11/17

Front Squat
work up
295x1

Snatch
135x3
155x3
175x3

C+J
175x2
195x2
215x2

Snatch Grip BO BB Row
(115x10)x3

A bit rusty at front squat but not too bad. comp lifts sucked, definitely poor form there. i've mostly been focusing on pulls and stuff in hang and power position so my timing and bar path felt pretty off snatching and cleaning in full. It will come back anyway and besides, i'm mostly trying to focus on hyper squat volume for this block and to just maintain my lifts until it's over.
 
11/18

Back Squat
(235x10)x5, +2 on last set

Snatch High Pull + Hang Snatch Pull x2, w straps
135x1
155x1
175x1
195x1
215x1
235x1, pretty happy here, didn't quite get as high from the ground but the 2 hang pulls were higher than my sternum.

Klokov Press
(85x10)x3

Good day, knees started off a touch sore from yesterday, my training has been so sporadic that i'm not used to back to back days. I'll work back up to it though. Really didn't do a lot of volume for anything that would effect my squat so I went for it and it turned out well. I'm surprised that i worked up to such a nice weight for pulls after because my legs were gassed.
 
11/21

Clean High Pull + Hang Pull x2, w/straps
195x1
215x1
235x1
255x1
275x1
Clean Low Pull
275x3
295x2
(315x1)x3

Power Clean + Power Jerk x2
155x1
175x1
195x1
215x1
Full Clean + Power Jerk x2
215x1
225x--
225x1

RDL w/straps
(225x10)x3

Clean Grip BO BB Row
(135x10)x3

Pulling power felt pretty excellent today. Full cleans were garbage though, my timing getting under was way off. but i've barely worked on them so when i do again hopefully there will be room for substantial improvement.
 
wow, i let a pretty big gap of no training settle in there for a moment. besides the holiday run around, somebody rear ended me and totaled my car. so i've also been trying to mitigate those circumstances as well.

11/28

Back Squat
(245x10)x3 - getting pretty tough, i could have pushed for the full volume but i'm going to go conservative and wait another session or two to go for another increase.

Snatch Speed Pulls (Snatch High Pull + Hang Snatch Pull x2, w/straps)

Invalid Link Removed
the video is what i was trying to achieve with decent success

135x1
155x1
175x1
195x1
215x1
235x1
255x1, pretty happy here, pull of the ground wasn't quite as snappy but excellent height on both the hang pulls

Power Snatch + Power Hang Snatch x2
115x1
135x1
155x1
175x--, disappointed here but i already did a lot of pulling and enough squatting before hand to gas my effort a bit.

Klokov Press
(95x10)x3

Snatch Grip BB BO Row
(125x10)x3
 
Sucks about the car, you okay? Had an idiot total my car a few years back. Such a pain to deal with when it was all his fault.
 
i hate that insurance companies can just 'total' your car if they want to rather than paying for the repairs. my buddies car was totaled about 2 weeks ago and the part that sucks is he can't replace it for what they offered him but being that its a low value car its not worth fighting. he was the mechanic on it for years so he knows how well it was cared for. I feel like if someone hits you their insurance should make your car like new again rather than forcing you to total it out just cause repairs are too high.
 
Dustin07 said:
i hate that insurance companies can just 'total' your car if they want to rather than paying for the repairs. my buddies car was totaled about 2 weeks ago and the part that sucks is he can't replace it for what they offered him but being that its a low value car its not worth fighting. he was the mechanic on it for years so he knows how well it was cared for. I feel like if someone hits you their insurance should make your car like new again rather than forcing you to total it out just cause repairs are too high.
Click to expand...

this was the exact situation with me. it was a nice car with really low miles for the year. there was absolutely nothing wrong with the car. i could have drove it for at least 3-5 years without any significant repairs or upkeep. but because it's not worth too much, i'm in the market for a new car.

liftandswim said:
Sucks about the car, you okay? Had an idiot total my car a few years back. Such a pain to deal with when it was all his fault.
Click to expand...

hey swim, thanks for asking. i'm fine. but this is seriously inconvenient as you mentioned. especially because i'm a package delivery driver, so i'm really busy with 6 day weeks and long days at work right now. not much time to look at too many vehicles.
 
12/1

Power Clean + Hang Clean (Below Knee) + Jerk
175x1
195x1
(215x1)x3

Clean High Pull, w/straps
185x3
205x3
225x3
245x2
265x1
275x1
(285x1)x3, got this up to the bottom of my sternum every time, pulling power has definitely improved

Clean Low Speed Pulls (low pull + hang low pull x2), w/straps - same idea as the previous post's video with snatch pull. controlling the weight and completing each rep in a uniform and rhythmic manner through the whole set.
275x1
285x1
295x1
305x1
(315x1)x3, got this weight a couple inches about my navel for every pull which is awesome cause that's about the cutoff point for me getting under it to complete a clean.

Close Grip OHP
(95x10)x3

Clean Grip BO BB Row
(145x10)x3

I'm pretty excited to see how much I can improve once i'm through this hypertrophy focused block of training. I've come to the conclusion that my footwork/speed/mobility has been hampering me for quite awhile. Although I don't feel on point for squat at the moment, my overall lifting power has definitely improved. It's my quickness and timing in getting under that's really holding me back from having more efficient form and seriously improving my lifts.
 
12/4

Back Squat
(245x10)x3 - could have pushed for full volume but abbreviated it for today. I'm just going to stick with this weight and hopefully hit full volume at least once before I break down to sets of 8

Hang Muscle Snatch + Klokov Press + Snatch Balance&Klokov Press In Full Squat
95x1
105x1
115x1
125x1
135x1

Touch & Go Snatch High Pull, w/straps
135x3
155x3
175x3
195x3

Snatch Speed High Pull Complex, w/straps
195x1
215x1
235x1
255x1
(275x1)x3

Klokov Press
(85x10)x3
85x8
 
12/8 - hard time keeping up regular intervals between sessions unfortunately. for those of you who don't know or remember me mentioning it, i'm a package delivery driver. the six day weeks of the peak season suck!

Back Squat
(245x10)x5

Hang Clean High Pull
155x3
175x3
195x3
215x3
235x3
255x3
275x3

Clean Low Pull Speed Complex
275x1
295x1
315x1
330x1 - got this to my navel on each pull! feeling pretty good because that's all the weight i've currently got

OHP
(85x10)x3

Clean Grip BO BB Row
(135x10)x5

Solid Day. Finally pushed for the full volume at back squat. I've had enough of tens, i think i'm going to break down in set volume a touch. Pulls were very strong, OHP not so much. Lot of volume thrown in at the end for rows felt pretty good too.
 
12/11

Hang Muscle Snatch + Hang Snatch, w/straps
105x1
115x1
125x1
135x1
145x1
155x1

Snatch Deadlift + Hang Snatch, w/straps
165x1
185x1
195x1
205x1
215x1
225x1, Hang Snatch PR tied with current full snatch 1rm

Snatch High Pull
(185x3)x2
205x2

Snatch Low Pull Speed Complex, w/straps
225x1
245x1
265x1
285x1
305x1

RDL Touch&Go, w/straps
(225x10)x3

Klokov Press
(75x10)x5

Awesome day. I haven't even tried to snatch more than 185 in at least a month or more so the hang snatch PR was great. I think once i get to peak my lifts, I should be able to add to that one a decent amount. Pulls were awesome. I was still getting most of them, even at the later sets, up to the bottom of my sternum. And that is about the edge of a high pull for me.
 
Dustin07 said:
are you still lifting outdoors? how's the weather? any snow on the ground??

that 225lb hang snatch is awesome!
Click to expand...

i just shoveled off my area in preparation for tomorrow lol. There's been one substantial snow before last night and it was gone in a day. I think this one might stick around though so I tried to clean everything up in anticipation of it getting colder and freezing hard.

and i was pretty excited about the hang snatch too. my pulling power has improved a lot and now i just have to tighten up my bar path and timing getting under and i should be golden for a good increase.
 
Dustin07 said:
what do you wear when you lift to stay warm?
Click to expand...

i usually wear a t shirt, a thin sleeved shirt and some type of fleece or sweater over that. sometimes i'll wear shorts or pants and sometimes a hat. it depends on how cold it is and if the garment is reasonable enough to not get in the way of the bar. usually i dress a little more than i need and then take layers off once i'm warmed up.

12/13, got up today and lifted fasted before work. sort of a deload day

Back Squat
(185x8)x3

Hang Power Clean + Push Press x2
135x1
155x1
175x1
195x1, wanted a little more here but this was good enough

Clean Grip BO BB Row
(145x8)x3

A large part of this was done while getting my son ready for preschool at the same time so i had to keep it brief. Everything felt pretty decent but nothing really that exciting. My hips are feeling a little banged up from all the extra action at work so a nice deload was in order for squats. I should be able to get a nice increase now that i've broken down to 8s but i'm going to give it a little bit longer while i prehab my issues. I have a relative plan of a longer progression that i've only just begun so i'm trying not to outpace myself
 
dude, you're a stud. Lifting in the snow, in the morning, in shorts, while getting the kids ready for school. :cool:
most people are too busy with TV watching to hit the squat rack in a heated gym.
 
BennyMagoo79 said:
Cool log man, subbed!
Click to expand...

thank you sir, and welcome aboard.

Dustin07 said:
dude, you're a stud. Lifting in the snow, in the morning, in shorts, while getting the kids ready for school. :cool:
most people are too busy with TV watching to hit the squat rack in a heated gym.
Click to expand...

haha, thanks, sometimes i need the encouragement. time management is always difficult with children. i could literally have a whole day to prepare for some endeavor with my son and if said thing had to be a certain time, he would still manage to make us late.
 
Balthazar said:
haha, thanks, sometimes i need the encouragement. time management is always difficult with children. i could literally have a whole day to prepare for some endeavor with my son and if said thing had to be a certain time, he would still manage to make us late.
Click to expand...

Ditto! i always start trying to push my 7yr old out the door about 1/2 hr before I actually have to leave lol.
 
12/16

Back Squat
(225x8)x3, not quite there yet but this didn't feel bad. work has still got my hip issues flaring up so i'm taking my time getting back to where i left off.

Hang Muscle Snatch + Hang Power Snatch
115x2
135x2
145x1
155x1
165x1, muscle snatch PR - it was kind of ugly but i got it lol

Hang Power Snatch
135x3
145x3
155x3

Snatch Balance + Klokov Push Press in Full Squat x3 + OHS
95x1
115x1
135x1
145x1

Klokov Push Press in Full Squat + OHS
155x1
165x1
175x--

Snatch Grip BO BB Row
(115x8)x5

Pretty rough day out in the frozen tundra of Northern NY. Not a bad work out though. One more 6 day week after tomorrow so hopefully I will be able to get healthy again once that's over. Until then I will probably keep my squatting effort limited a bit.
 
You must log in or register to reply here.
Back
Top