Keith's Master Lifter Log

[azolylifter]

Okay, I'll be starting a new program, so I feel like starting a new log to go with it!! I was training with Alex Lee and after 5-6 weeks, I just flat couldn't recover enough and everything started going downhill!!

For those who don't know, I'm almost 39 yrs old (end of June) lifting in the 85kg class. I have hit 90kg SN / 120 kg CJ / 135 kg FS / 155 kg BS.

Here's the new program a friend came up with (fellow Master lifter) and I modified a bit:

Mon - Snatch - 10 singles OTM; Back Squat 5 x 5
Tues - CJ 10 singles OTM (or 90 sec); Snatch Pulls couple sets of 3
Wed - off/rest
Thurs - Power Snatch doubles; Front Squat 3 x 3
Fri - Power Clean doubles; Snatch Balance up to heavy single, then heavy triple
Sat - Jerk 10 singles OTM; Back Squat up to heavy 5; Clean Pulls

Any thoughts/comments??

[azolylifter]

Snatch
bar warm-up
40 x 3
50 x 2, 2, 2 - took awhile to get moving correctly
60 x 1 - wow, best lift I've made in awhile
65 x 1 x 10 OTM - all were very solid lifts, no stepping forward or anything

Back Squat
bar stretching
60 x 5
80 x 3
100 x 2
110 x 5 x 5 sets - first two sets the hips were a little loose, but then the reps got better

Stretch hams and quads, then foam rolled both...

[PDM]

Okay, I'll be starting a new program, so I feel like starting a new log to go with it!! I was training with Alex Lee and after 5-6 weeks, I just flat couldn't recover enough and everything started going downhill!!

For those who don't know, I'm almost 39 yrs old (end of June) lifting in the 85kg class. I have hit 90kg SN / 120 kg CJ / 135 kg FS / 155 kg BS.

Here's the new program a friend came up with (fellow Master lifter) and I modified a bit:

Mon - Snatch - 10 singles OTM; Back Squat 5 x 5
Tues - CJ 10 singles OTM (or 90 sec); Snatch Pulls couple sets of 3
Wed - off/rest
Thurs - Power Snatch doubles; Front Squat 3 x 3
Fri - Power Clean doubles; Snatch Balance up to heavy single, then heavy triple
Sat - Jerk 10 singles OTM; Back Squat up to heavy 5; Clean Pulls

Any thoughts/comments??

What is the goal of this program?

[azolylifter]

Mostly to reduce volume. However, also to start making progress again by allowing enough recovery between workouts.

[Jeff Crow]

Welcome abroad! Its good to see another master posting on this forum. I'll definitely be following your log.

[azolylifter]

Welcome abroad! Its good to see another master posting on this forum. I'll definitely be following your log.

Thanks for the welcome!!

Clean & Jerk
bar work to warm-up
50 x 2, 2
70 x 2
80 x 1 - jerk wasn't great...
87 x 1 x 10 OT-90sec - took about 16:20 to complete total, left leg felt really good though by the end of it

Snatch Pull
65 x 3
85 x 3, 3, 3, 3 - starting to finally stay flat-footed doing these :D

I was a bit winded after the CJ's, but the Pulls were pretty good

[azolylifter]

Holy good God, my legs and back were sore!!! In a good way, but WOW!!!

Glad I had yesterday off though!!

Power Snatch
bar work to stretch and warm-up
40 x 3, 3
50 x 2
55 x 2
60 x 2 x 5 - most were really good :D

Front Squat
bar to warm-up
50 x 3 paused to stretch a bit
70 x 3
90 x 2
97 x 3 x 3 - pretty good positions, glad this is a bit of a light week

[azolylifter]

Took yesterday off, just didn't feel like lifting. I'll chalk it up to recovering a bit this week!! :D I did make up the power cleans today though.

Jerk (off blocks) - moved my hands in just a bit
bar work and stationary bike to warm-up
50 x 3, 3
70 x 3
80 x 2
90 x 2
100 x 1
110 x 1 x 5 - most of these were pretty solid, just a bit off-balance side-to-side

Power Clean
bar x 5
50 x 3, 3
70 x 2
80 x 2 x 3 - good powerful reps today!!

Back Squat
60 x 5
80 x 3
100 x 2
112 x 2
122 x 5 - a little tough breathing, getting used to heavy sets of 5 again, but not bad at all!!

Reverse Curls - injury prevention
bar x 10, 10

[PDM]

Jerks, 110x1x5, Nice. Is 120 your max C&J?

[azolylifter]

Jerks, 110x1x5, Nice. Is 120 your max C&J?

Right now, yes. I'm hoping to be around 127-130 for American Masters, though.

[azolylifter]

Worked out with MANY people in the gym today. It was a bit distracting, especially with the LOUD music playing.

Snatch
bar work
40 x 2+2 (pwr+full) x 2
50 x 2, 2
60 x 1
65 x 1
68 x F, 1 x 11 OTM - missed 7th rep, so did the 11th to correct, so 10 total makes, only one stepped out 2 steps - mostly distractions

10 min rest

Back Squats
60 x 5
80 x 4
100 x 3
115 x 5 x 5 - first 2 sets did not feel good, then got into groove on 3rd set, not too hard, just a bit uncomfortable somewhat

[azolylifter]

Felt better than yesterday, not sure why because I felt a bit stiff. Did more warm-up work, though, so that might have been it.

Snatch tech work - bar only
muscle snatch x 2 sets of 5
snatch balance x 2 sets of 5
tall snatch x 2 sets fo 5

Clean & Jerk
50 x (3 cln + 2 jks) x 2
70 x 2
82 x 1
91 x 1 x 10 OT-90 sec - total time was 14:54 and felt easier than last week

rest 10 min

Snatch Pull
60 x 3
80 x 3
90 x 3 x 3 - felt a bit heavy off the floor, but good hip drive and pulled to lower chest height

[azolylifter]

Warmed-up with some snatch tech work - muscle snatch, power snatch, OHS, drop snatch all for 1-2 sets fo 5

Power Snatch off Boxes (above knees)
40 x 3, 3
50 x 3
57 x 2
62 x 2 x 5 sets - no straps, so some felt a bit off, but all were fast and felt light

Front Squats
50 x 4
70 x 3
90 x 2
102 x 3 x 3 - first set felt a bit heavy, little better on other sets, but should have felt fairly light :confused:

[azolylifter]

Thought my legs would be stiff as they were a bit sore, but turned into a good training day.

Snatch Balance
warm-up
bar x 5 x 2
40 x 3
50 x 3
60 x 3 - decent, but not great
70 x 2 - good
75 x 2 - solid
80 x F, 1 - +2.5 kg PR!! :D - last time I did these with any regularity I was able to get 77.5 kg, but that was WAY back in 2003 or so!!

Clean Pulls
70 x 3
100 x 3
120 x 2
130 x 2 x 2 - felt good, not too bad, don't know that I could clean it, though

Reverse Hyper (machine)
50 lbs + arms x 15 reps - just one time, but I was really feeling these in the spinal erectors!!

[azolylifter]

So-so day today, was a little beat up from yesterday!!

Jerk from Boxes
bar work
50 x 3, 3
70 x 2, 2
90 x 2
100 x 1
110 x 1 - not good, will be interesting today
115 x F, 1, F, F, 1 - weight felt heavy on shoulders, I think my back was trashed from Friday's training

Power Clean
50 x 3
70 x 2
85 x 2 x 3 - all easy

Back Squat
60 x 5
80 x 3
100 x 3
120 x 2
126 x 5 - not bad, but last rep lost back arch, not sure why
100 x 9 - wanted 10, but started getting exertion headache after 9, so quit

Want to start occasional higher rep sets of squats, but have to figure out this exertion headache thing. Maybe nose-breathing and increased cardio capacity??

[azolylifter]

Lifted a bit later than usual...

Snatch
warm-up work
40 x 3, 3
50 x 3
60 x 2 - didn't feel great, but okay
66 x 1 - better
71 x 1 x 10 OTM - made all reps, no misses, only one step out on rep 5 - this is right at 80%

15 min rest

Back Squat
60 x 5
80 x 4
100 x 3
110 x 2
118 x 5 x 5 - first set wasn't great, but the rest went well!!

Stopped there as it was late and I was tired!!

[azolylifter]

Yesterday's squats wrecked me a bit for today...but still got the training in as planned!!

Clean & Jerk - didn't warm-up as much as usual, so that might have played a role also
bar work
50 x 1pc+1pc&j+1c&j, 2 (full)
70 x 2
85 x 1, 1
95 x 1 x 10 OTM (14:03)

Snatch Pull (from boxes at knee)
60 x 3
80 x 3
95 x 3 x 3

Snatch Deadlift (with pop at top)
120 x 2 - too heavy to maintain positions
110 x 3 - good weight, but too weak!!

The Snatch deads humbled me a bit, need to bring these up to around 130-140 kgs!!

[Kimbo]

Nice log! We're around the same age (turned 38 in March) and my lifts are at around the same levels as yours right now.

How do you like the snatch deadlifts? I tried them a while back, but I used to do them without straps and they tore my hands apart. Now that I have straps I was thinking about trying them again.

[azolylifter]

Nice log! We're around the same age (turned 38 in March) and my lifts are at around the same levels as yours right now.

How do you like the snatch deadlifts? I tried them a while back, but I used to do them without straps and they tore my hands apart. Now that I have straps I was thinking about trying them again.

Thanks for reading!! Yeah, I turn 39 end of June.

I like the Snatch deads, but probably need to find a better day for them. I'm tweaking my program for stuff like that now, so we'll see how it goes. It may not have gone well due to not doing many pulls from the floor, but they just felt really heavy. That's why I need to do them more!!

[Kimbo]

Thanks for reading!! Yeah, I turn 39 end of June.

I like the Snatch deads, but probably need to find a better day for them. I'm tweaking my program for stuff like that now, so we'll see how it goes. It may not have gone well due to not doing many pulls from the floor, but they just felt really heavy. That's why I need to do them more!!

They should help a lot then! I did some clean deadlifts before to strengthen up my first pull for the same reason, and that seemed to help.

[azolylifter]

Thursday, 5-31-12

Snatch off Blocks (above knee)
bar warm-up
40 x 3, 3
50 x 2, 2
60 x 1
65 x 1 x 5 - not OTM, but good reps - used straps

Snatch Pull
60 x 3
80 x 3
100 x 3
110 x 3 - more of a dead with a hip pop, but need to get stronger off the floor

Front Squat
50 x 4
70 x 3
90 x 3
106 x 3 x 3 - not bad, didn't feel too heavy

Friday was off due to mental exhaustion and just feeling like crap

Saturday, 6-2-12

Snatch
warm-ups
40 x 1pwr+2full x 2
50 x 2, 2
60 x 2, 2
70 x 1
75 x F, F - was getting it overhead, just not staying tight, felt slow getting under the bar
65 x F+1, 1+F

Clean & Jerk
bar work
50 x 2, 2
70 x 1, 1
90 x 1
100 x 1, 1 - weight felt a little heavy, but not feeling fast

Back Squat
60 x 5
80 x 3
100 x 3
120 x 2 - feeling a little heavy
130 x 5 - got it!! :D didn't feel bad until the last rep, but hips are rising too much - left upper quad started to hurt so I was compensating a bit and letting the hips rise

Stretching and foam rolled the left quad

[azolylifter]

The left leg is starting to feel a bit better, now the front of the calf (shin) is a bit sore.

Snatch
bar work to warm-up
40 x (1+2) x 2 - 1 power and 2 full
50 x 3
started the increasing reps OTM
60 x 1, 63 x 1, 69 x 1, 71 x 1, 73 x F, 73 x F, 73 x F, 73 x 1, 75 x F

Bad day, felt like I wasn't getting tight coming off the floor

Front Squats
70 x 3
90 x 3
100 x 2
110 x 3, 3, 3 - felt heavy, but got through them

Snatch Pulls
60 x 3 - no straps on this set
80 x 3
95 x 3, 3, 3 - last set finally felt decent

Going to repeat this snatch workout Thursday, but play with moving hips up slightly!!

[azolylifter]

Clean & Jerk
warm-up work with bar and dynamic stretching
50 x 2, 2
70 x 2
80 x 1, 1
90 x 1
100 x 1
110 x 1, F(cln), 1 - the failure was due to not getting good breath before starting, but came back with decent lift

Power Snatch
40 x 3, 3
50 x 3
55 x 2, 2, 2 - mostly these were done to raise hips a tad at start position, much more comfortable and can engage legs better

Back Squat
60 x 5
80 x 3
100 x 3
120 x 2
127 x 4, 4, 4 - was going to do 4th setm but they were starting to go downhill

20 minutes of stretching hip flexors, glutes, hammies and calves

[azolylifter]

Upper back and traps were still sore today from Tuesday's training!!

Snatch
warm-up
40 x 3, 3
50 x 2, 2
60 x 2 - not great, but good enough
70 x 1
75 x F, 1
80 x F, F - should've had second one, but upper back collapsed and lost it forward
65 x 2 - much better

Clean
50 x 3, 3
70 x 2
80 x 2
90 x 2
100 x 1+F - just too heavy today

Front Squats
60 x 3
80 x 3
100 x 2
120 x 2 - second rep was ugly, shouldn't have jumped that much!!
110 x 2
115 x 2 - second rep not as ugly as 120, but not perfect

Snatch-Grip Push Press BTN
50 x 5
70 x 3
80 x 2
90 x 1
100 x 1 - PR!! - felt pretty easy too!!

[azolylifter]

Didn't get any lifting in on Friday, need to get my butt out there!!

Sat

Snatch
bar warm-up
40 x 3, 3
50 x 2, 2
60 x 2
70 x 1
75 x F, 1 - lots of people today, trying to block it out
80 x F, F, F - 1 and 3 were close, need to start hitting this weight more often
65 x F+F, 2, 2 - didn't get my head in it for the first set

Clean & Jerk
50 x 2, 2
70 x 2
80 x 1
90 x 1
100 x 1
105 x 1 - would have gone up, but double bounced the clean, so left it here

Snatch Pull
110 x 2, 2 - will start moving this up to 3-5 reps

Back Squat
70 x 5
100 x 3
120 x 2
130 x 1
140 x 1 - grinding, haven't had this much weight on my back in a bit
120 x 3

[azolylifter]

Snatch
warm-ups
40 x 2, 2
50 x 2
60 x 2
70 x 1 - felt a bit heavy
75 x F, F, F - not finishing extension
60 x 1
70 x F - quit!! :mad:

Clean & Jerk
50 x 2
70 x 2
80 x 1
90 x 1
05 x 1 - stopped here, didn't feel like doing more

Front Squat
50 x 5
70 x 3
90 x 3
110 x 2
120 x 1 - not bad
110 x 2 - felt heavy

Stretched upper quads and rolled left shin - hurt, but immediately felt better

[azolylifter]

Meeting this morning with partners at a big firm didn't go as well as I was hoping (meaning they had a position to consider me for), so I sulked for a bit before getting some training in!! Lifted in my garage at the apartment - 107 F out, so was quite easy to warm-up!! :cool:

Power Snatch
bar warm-up
40 x 3
50 x 2, 2
60 x 2
65 x 1
68 x 1
70 x 1 - went surprisingly well, bar moved fast!!

Power Clean
50 x 2
70 x 2
80 x 2
90 x 1
93 x 1 - was going to go 95, but 90 just didn't feel as good as I would like

Back Squat
70 x 5
90 x 3
110 x 2
130 x 1, 1 - loaded 140 and unracked it, but it felt HEAVY, so decided to redo 130
135 x 1, 1 - not great, but got the lifts in

Push-ups
BW x 12, 12

[azolylifter]

Wednesday is a rest day.

Today:

Snatch
40 x 3, 3 - took a bit to warm-up
50 x 2, 2
60 x 2
70 x F, F, 1 - was fiddling with foot placement
75 x 1 - not great, but made it
80 x F, F - felt heavy, not enough second pull

Clean & Jerk
50 x 2
70 x 2
90 x 1
100 x 1
110 x 1 - ugly clean, great jerk
115 x F - failed clean, again not enough second pull

Front Squat
60 x 3
80 x 3
100 x 2
110 x 1
120 x 1 - not bad
125 x F - not enough left in the tank today

[azolylifter]

Power Snatch
40 x 2, 2
50 x 2
60 x 2
65 x 2 - solid on both reps

Power Clean
50 x 3
60 x 2
70 x 2
80 x 2
85 x 2 - these felt a little heavy for some reason

Back Squat
60 x 5
90 x 3
110 x 2
130 x 1 - put on belt
140 x 1 - a bit ugly, but the 130 felt good

got through this in about an hour, very fast for me!! :D

[azolylifter]

Good day today!!

Snatch
40 x 3
50 x 2, 2
60 x 1, 1 - went ahead and used straps today
70 x 1
75 x F, 1 - the miss was very close, just didn't tighten up after getting under
80 x 1 - a little forward, but good weight considering I haven't hit for over a month!!
83 x F, F - the first was very close, same thing as the miss at 75, second rep not as close

Clean & Jerk - after about 7 min rest
50 x 2, 2
70 x 2
90 x 1
100 x 1
110 x 1 - clean recovery was a bit ugly, but solid jerk, left is here

190 training total - very good as of late!!! :D

Front Squat
50 x 3 - nice and fast
70 x 3
90 x 2
110 x 1
120 x 1
125 x 1 - not bad, not great - got it though

[azolylifter]

Well, I drove the last two days from Phoenix to Dallas to visit my mom. She was in a car accident and is trying to recover. The two days of driving were not good to me, I was sore and tired!!

Snatch
bar work to warm-up, easy with the temp and high humidity!!
40 x 2, 2
50 x 2, x1, 2 - weight feels light, but second pull just doesn't feel "on"
60 x 1
70 x F, 1, F - again, just not feeling good today!!

Clean & Jerk
50 x 2
70 x 1
80 x 1
90 x 1, 1 - these felt better, but still not that great

Back Squat
50 x 5
70 x 3 - constant tension reps, no resting at the top
90 x 3
110 x 2
120 x 2 - not bad, but felt a bit heavy

Will get in another workout tomorrow before heading back to Phoenix Thursday morning. Another two days of driving, but at least I got to see my mom and make her feel better!!

[azolylifter]

Lifted today, but didn't really get into it much knowing I'm going to be driving 10 hrs tomorrow and Friday.

Snatch
40 x 2, 2
50 x 2, 2
60 x 2
65 x 1
70 x 1
75 x F, F, F - just didn't get enough energy with these!!
60 x 3

Front Squat
70 x 3, 3
90 x 2
110 x 1, 1, 1 - all I really felt like doing today!! :o

[azolylifter]

Spent Thursday and Friday driving from Dallas back to Phoenix, about 18 hrs total. Saturday was a local gym meet, sanctioned, and we had a good turn out. I was the head judge due to travelling, so didn't get any lifting in. Plus, my lower back was tight and the legs/hips felt dead.

I did some bar technique work Sunday afternoon and a set of 10 squats with 50kg, but that was it.

Monday - lifted at home/apartment in garage, 94.5 deg with no wind.

Snatch
40 x 2, 2 - left wrist at thumb felt a bit sore
50 x 2
60 x 1, 1 - second rep was better
65 x 1 - powered and a bit forward
70 x 1, 1 - first one was forward and powered, second rep was GOOD!!
pause at knee - 55 x 2; 60 x 2

Clean & Jerk
50 x 2+1, 2+1
70 x 2+1
80 x 2+1
90 x 2+1 - felt a bit heavy

Squat - after about 15 min break
50 x 5 - back squat
70 x 3 - front squat
90 x 4+8 x 2 sets - these were 4 FS, then 8 back squat with rest enough to re-rack and catch breath - the volume was a bit tough, but needed!!!

[azolylifter]

Well, I tweaked something in my lower back at the top of the hip on the left side yesterday. Felt stiff and sore as crap all day, especially when extending (i.e. standing up straight).

Power Snatch off low blocks (below knee)
40 x 3, 3
50 x 3
60 x 2, 2, 2 - all went pretty well

Power Clean off low blocks (below knee) - belt to protect sore back
60 x 3
70 x 3
80 x 2, 2, 2 - all moved very well, happy about this today

Snatch Pull - floor
60 x 2, 2 - felt a bit in my back
80 x 2
90 x 4 - wanted 5, but not there today

[azolylifter]

Well, I'm another year older today, 39 yrs old!! :eek:

Snatch
40 x 2, 2
50 x 2, 2
60 x 1, 1
65 x 1, 1, 1 - all went pretty well

Clean & Jerk
50 x 2, 2 - first rep was power clean
70 x 1
80 x 1
90 x 1, 1 - even though these were light, I still used the belt to take the tension off my lower back

Front Squat
50 x 3
70 x 3
90 x 3 - easy
110 x 2

[azolylifter]

Today was last session with the lifts in it for the next 3 weeks. Will be running Smolov Jr for Back Squats along with some pressing. Very light SN work to warm-up, though.

Snatch
40 x 2, 2
50 x 2, 2
60 x 1
65 x 1
70 x F, F, 1 - not sure why I missed, but really nailed the 3rd
73 x 1 - again, nailed this one, although a bit soft on the catch, but got what I wanted today

Clean & Jerk
50 x 2, 2
70 x 2
80 x 1
90 x 1
100 x 1 - good clean, okay jerk!!

Front Squat
50 x 3
70 x 3
90 x 2
110 x 1
125 x 1 - too much of a grinder to go up

[azolylifter]

Smolov Jr Week 1, Day 1 - 70% x 6 x 6 (based off 148kg 1RM - about 7 kg less than best ever 1RM, or 95% of best ever 1RM)

Muscle Snatch
bar warm-up
40 x 5, 5
50 x 3, 3, 3

Back Squat
60 x 5
85 x 3
102.5 x 6 x 6 - really focused on keeping hips in/forward during squat - and, yes, I used my older 1.25 kg plates to get the 2.5kg increments!!

Press from BTN
bar x 5
40 x 5
50 x 5
55 x 5
60 x 4 - failed 5th rep, not there!!

Stretch legs and foam roll legs!!

[azolylifter]

Smolov Jr Week 1, Day 2 - 75% x 5 x 7 sets

Back Squat - got to gym late, so no warm-up exercise
bar work and light stretching
bar x 10
60 x 5
80 x 3
100 x 2
110 x 5 x 7 sets - first few sets were a bit rough, but then I got in the groove and they weren't too bad, couple of reps in the end of the last couple of sets were not as good as the legs were getting tired, hips got back on me a bit

Snatch-grip Push Press BTN
bar x 5
50 x 5
60 x 5
70 x 5

[azolylifter]

Smolov Jr. Week 1, Day 3 - 80% x 4 x 8 sets

Back Squat
bar x 10 plus some dynamic stretching
60 x 5, 5 - since I was doing these first
90 x 3
110 x 1 - to feel the weight
117.5 x 4 x 8 sets - first two were a bit rough, but after that they felt moderate

Push-ups
BW x 12
BW+10kg (plate across upper back) x 12 - fairly tough, will be doing more!! :D

[azolylifter]

Okay, this will be a test to see who is actually reading this!! Today's squat session was quite a bit harder, most likely due to squatting 2 days in a row. So, I can do one of two things for the next couple of weeks: 1) do the normal increases, but squat every other day (so, basically, next two weeks would be Mo, We, Fr, Su, Tu, Th, Sa, Mo); or 2) decrease the planned increases to 5 kg and 2.5 kg instead of 7.5 kg and 5 kg. What do you all think??

Sat's training
Smolov Jr Week 1, Day 4 - 85% x 3 x 10 sets

Muscle Snatch
bar work to warm-up - stretching
40 x 3, 3
50 x 3, 3
55 x 3 - tough, but got them all

Back Squat
bar x 8 - to warm-up hip flexors and quads
60 x 5
80 x 3
110 x 2 - changed to delete a warm-up and get going
125 x 3 x 10 sets

[NewWorldMan]

Okay, this will be a test to see who is actually reading this!! Today's squat session was quite a bit harder, most likely due to squatting 2 days in a row. So, I can do one of two things for the next couple of weeks: 1) do the normal increases, but squat every other day (so, basically, next two weeks would be Mo, We, Fr, Su, Tu, Th, Sa, Mo); or 2) decrease the planned increases to 5 kg and 2.5 kg instead of 7.5 kg and 5 kg. What do you all think??



Every other day. Let it roll across the week(s). 4x/week requires 2 back to back sessions and as you have experiened that's too much and it will only get harder as it goes along.

I believe I kept my weights the same and rolled the 4th workout into the next week when I ran this.

all the best...Kevin

[azolylifter]

Kevin, that's pretty much what I was leaning towards!! I got all the reps and sets in yesterday, but the perceived intensity was higher than I would have expected. All of the sets felt hard and heavy!!

[azolylifter]

Smolov Jr., Week 2, Day 1 - 70%+7.5kg x 6 x 6 sets

Power Snatch - didn't feel like muscle snatch today
bar work to warm-up
40 x 3, 3
50 x 3
60 x 2
65 x 1, 1
70 x 1 - not bad, didn't feel too heavy, moved fast enough

Back Squat
bar x 10 to get hips and knees warm
60 x 8 - wanted to make sure I got really warmed up
80 x 5
100 x 3
110 x 6 x 6 - these went much better than I anticipated!!

Dips - because I could
BW x 6, 6, 5 - really felt these in the lower chest and shoulders

[azolylifter]

Smolov Jr., Week 2, day 2 - 75% +7.5kg x 5 x 7 sets

Back Squat
bar x 10
60 x 5, 5
90 x 3
110 x 2
117.5 x 5 x 7 sets - seemed to be taking longer rests today than before, closer to 5-7 minutes, but I got through all of them, last set was toughest

Press BTN
bar x 8
40 x 5
50 x 5
60 x 5 - and left it there, will probably do some bar only technique work tomorrow afternoon and some rowing

[azolylifter]

Smolov Jr. Week 2, Day 3 - 80%+7.5kg x 4 x 8 sets

Bar warm-up complex

Back Squats
bar x 10
60 x 5
80 x 4
100 x 3
115 x 2
125 x 4 x 8 sets - got them all :D, but some felt more like grinders than others.

Almost didn't get these done today. Had a dentist appt this morning for 3 fillings and a cleaning, then rush to car dealer to drop off car (got a loaner, though), so didn't eat lunch until 1, then workout at 3. Not enough food for this workout, so felt a bit drained.

[azolylifter]

Well, I crapped out my lower back yesterday!! Woke up stiff and sore as hell this morning!:mad:

Went to the gym to work it out a bit

Bench Press - after some stationary bike to warm-up
bar x 8
95 lbs x 5
115 lbs x 5
135 lbs x 5, 5, 5 - OMG, this crap felt kind of heavy!! :eek:

Snatch Pull from Knees - off blocks
50 x 3, 3 - not bad
70 x 3, 3, 3 - again, felt okay, nothing stressing the lower back

Stretching - this did the most to make the back feel better. I'll still take tomorrow off and squat on Monday (I will finish this program!!).

[azolylifter]

My lower back is almost 100% now, probably about 90% or so, so back to squatting today.

Smolov Jr. Week 2, Day 4 - 85% + 5kg x 3 x 10 sets

Muscle Snatch
bar work to warm-up
40 x 3, 3 - getting into starting position takes some warm-ups
50 x 3
55 x 5
60 x 2 - PR for a double on this!! was pretty surprised it was kinda easy

Back Squat - feared for my back to warmed up more
70 x 5, 5
100 x 3 - feeling good
120 x 2 - put on belt here
130 x 3 x 10 sets - should have been 132.5, but wasn't sure how my lower back would feel, so kept it here, +5kg from last week, but an extra day off. I would say about an 8-9 on intensity/difficulty level!!

Reverse Hypers
25lb plate per leg x 12, 15 - felt great to pump the lower back up!!

[azolylifter]

Smolov Jr., Week 3 Day 1 - 70%+12.5kg x 6 x 6 sets (115kg)

Was not feeling like lifting today, but got the squats done!!

Warm-up on rower

Back Squat
bar x 10
60 x 5, 5 - first set didn't feel all that great
85 x 3
105 x 2 - felt decent for no belt
115 x 6 x 6 sets!! Only sets 2 and 3 felt all that easy, then the bar started digging into my back, so put towel on for last set!!

Reverse Curl supersetted with Overhead Tri Extension (BB stuff)
bar x 10, 10 on both exercises

The squats really took it out of me today!!

[TheIronOwl]

Good work on that squat program. Keep trucking, you've almost made it through.

[azolylifter]

Good work on that squat program. Keep trucking, you've almost made it through.

Thanks!! I think yesterday was a bit of a fluke.

Today I did:

Push Press - from front rack
bar x 8
40 x 5
50 x 3
60 x 3
70 x 3
80 x 3
85 x 3 - last one was a bit tough

Snatch Pull from above knees - boxes
60 x 3
80 x 3
90 x 3
100 x 3
105 x 3, 3 - these did not go quite as high, but still got some good movement on them

[azolylifter]

OK, waiting on hearing about job opportunities is EXTREMELY frustrating!!!

Smolov Jr., Week 3, Day 2 - 75% + 12.5kg x 5 x 7 sets

Muscle Snatch
bar work
40 x 3, 3
50 x 3
55 x 2
60 x 1
65 x 1 - PR!!!! not sure by how much, but at least 2-3 kg :D then almost passed out after dropping it!!

Back Squat - after about 10 min break
60 x 5
90 x 3
110 x 2 - all with no belt
122.5 x 5 x 7 sets - got these done, but man they were tough!!

Pull-ups
BW x 6, 6

Only two more days of squatting left!! :D

[azolylifter]

Yes, I took two days off. :rolleyes: I really just did not feel like lifting yesterday, especially after finding out my grandmother passed away. I got it in today, but now I'll have to figure out when to get the last day squats in as I fly up to Indy Wednesday.

So, today I did: Smolov Jr., Week 3, Day 3 - 80% + 12.5kg x 4 x 8 sets (130 kg)

Back Squat
bar work and general warm-up/stretching hip flexors
bar x 10
60 x 5, 5
90 x 3
115 x 2 - no belt
130 x 4 x 8 sets - used belt on all sets, had towel on bar for last 2 sets due to scratched up back hurting - didn't want to disrupt the sets

Power Snatch off blocks (above knee)
bar x 5
40 x 3, 3
50 x 3
60 x 3
65 x 3 - felt pretty easy
70 x 2 - not sure if PR for power SN double, but felt good!!! :D

[azolylifter]

Well, I knew today would be interesting having been off since last Mon really.

AM workout - about 10 - mostly just to get my body back under the bar

Lots of bar work

Power Snatch
40 x 2, 2, 2 - not too bad

Front Squat
50 x 3
70 x 2
90 x 2 - and....left it there

PM workout - about 2

Snatch - took a LOT of time stretching and warming up to get into bottom position
40 x 2, 2, 2 - upper body, aka shoulders, did NOT want to cooperate
50 x 1 x 5 - finally started hitting good lifts by about rep 3

Clean & Jerk
50 x 2, 2
70 x 1 x 3 - these all felt pretty good

Back Squat
70 x 5
90 x 3
110 x 3
130 x 3 - felt a bit heavy, but not out of position!! :D

Stretching

[PDM]

Did you start the Bulgarian for Masters Cycle?

[azolylifter]

Did you start the Bulgarian for Masters Cycle?

Thanks for asking, I'll be starting it this week as I get back to training!! I'm calling this my intro week due to having basically 7 days completely off!!

[azolylifter]

Snatch
extensive bar work
40 x 3, 3
50 x 2, 2
60 x 1, 1 - strapped up here
65 x 1 - felt really good!!

Clean & Jerk
50 x 2, 2
65 x 2
80 x 1
85 x 1 - getting back into the lifts!!

Front Squat
60 x 3
80 x 3
95 x 2
110 x 2

Good Morning
40 x 8 - too easy!!

[azolylifter]

Snatch - took awhile to warm-up the shoulders, especially the left
bar work
40 x 3, 3
50 x 2, 2, 2
60 x 2
65 x 2, Fx2, Fx2 - too much talking/coaching in between lifts :mad:

Front Squat
60 x 3
80 x 3
90 x 2
100 x 2
110 x 2
120 x 2
130 x 1 - wanted a double, but I think I did too much work coming up to it

Press BTN
bar x 8
40 x 8

[azolylifter]

Okay, on to the real programming. Will not be doing the down sets this week as I prepare myself for the higher intensity first.

Snatch
bar work
40 x 3, 3
50 x 2, 2
60 x 1, 1
65 x 1
70 x 1
75 x F, 1 - was very forward, but would have stayed on comp platform!!

Clean & Jerk
60 x 2
75 x 1
85 x 1
95 x 1
100 x 1 - could have done more, but wanting to ease into it a bit

Back Squat
70 x 3 - focusing on controlling the descent phase with perfect form
100 x 3
120 x 2
135 x 2 - not bad, good reps

[ku2u]

I gained 15lbs on my back squat from Smolov base cycle. How much did you gain from JR?

[azolylifter]

I gained 15lbs on my back squat from Smolov base cycle. How much did you gain from JR?

Actually, I didn't re-test. I ended up having to travel extensively for a funeral after it and never got a chance to. Plus, I really didn't care too much. Most of it was to reset my Oly lifts and focus on something else for a few weeks.

However, I'll just say that my legs FEEL much stronger now as my lifts feel much better coming off the floor. I'll start pushing the squats up over the next couple of weeks and see if I can get a PR or two.

[azolylifter]

Okay, it took me a bit to finally get this in today. I trained at home in my apartment garage, it was only 96-98 out at 8pm!!

Power Snatch
bar work to warm-up
40 x 2, 2
50 x 2
60 x 1, 1
65 x 1, 1, 1 - second one wasn't all that good, but 1st and 3rd were

Power Clean
50 x 2
70 x 2
80 x 2
90 x 1, 1

Front Squat
70 x 3
90 x 2
110 x 2
120 x 1 - just didn't have a second rep in me - will probably experiment with FS'ing first on these days!!

[azolylifter]

Snatch from boxes - lower thigh, above knees
bar work
40 x 3, 3, 3 - these did not feel good
50 x 3, 3 - starting to feel better
60 x 2, 2
65 x 1
70 x F, 1 - caught at power height and lowered into full squat
60 x 2

Clean & Jerk
50 x 2
70 x 2+1
80 x 2+1
90 x 2+1
100 x 1
105 x 1 - best one

Front Squat
70 x 3
90 x 3
110 x 1
120 x 1
130 x F - legs were dead, basically had little control dropping into hole and nothing to get up!! :(

Figured out that my shoulders are not externally rotated correctly when catching my snatches in hole. My elbows are rotating to point behind me rather than down. I am catching my power snatches fine, but they rotate when I get deeper. I did some analyzing tonight and discovered that my hips are the problem, so will be working on getting them to open up more and see if that fixes the problem!!

[azolylifter]

Sots Press - BTN Snatch Grip
bar x 3, 4, 4

Drop Snatch
40 x 3, 3
50 x 3
60 x 3
65 x 3, 1 then fail - quit here

Snatch Pulls
60 x 3
80 x 3
90 x 3, 3, 3 - need to start doing these again, I'm getting too forward on my feet coming off the floor, may need to move the bar in a bit!!

[azolylifter]

Yesterday's Snatch work wrecked me today, my legs were sore, upper back and shoulders were really trashed, lead to bad day for Snatch!!

Snatch
bar work to warm-up
40 x 2, 2 - knew from here it wasn't going to be that good
50 x 2, 2
60 x F, 1, 1
65 x F, 1, F - and......left it there!!

Clean - b/c shoulders were not up to jerking
60 x 2, 2
80 x 2
90 x 2
100 x 1 - felt heavy recovering
110 x F - not sure why I attempted this, but I gave it the 'ole college try!!

Back Squat
60 x 5
90 x 3
110 x 2
130 x 1, 1 - first rep didn't feel all that good, second was better
135 x 1 - good rep, but not really all that powerful, not a grinder either, so....

BTN Shoulder Press
bar x 12
30 x 12 - these were mostly to get blood flowing into the shoulders and upper back!!

[azolylifter]

Snatch
bar work to warm-up
40 x 2, 2
50 x 2, 2
60 x 2, 2/3 - missed second one, not finishing extension
65 x 2
70 x 2 - second one was pretty good
75 x F, F - not enough in the tank

Clean & Jerk
50 x 1
70 x 1
80 x 1
90 x 1
100 x 1
105 x 1, 0.5 - first jerk was slight pressout, second one jerk missed

Back Squat
70 x 3, 3 - slow descent
100 x 3
120 x 2
130 x 2 - was feeling decent, so...
140 x 1 - nothing there for second rep, felt heavier than crap!!

Decided to start paying closer attention to my protein intake. Want it 200 grams or above, right now it varies wildly between about 130-160g at 180lbs BW!!:eek:

[azolylifter]

Power Snatch
bar work to warm-up
40 x 3, 3
50 x 2
60 x 2
65 x 1
70 x 1, 1 - pretty good, not getting as good of a "bump" in the hip crease, so will need to work on that

Back Squat - to make for yesterday
70 x 5
95 x 3
115 x 5, 5 - kept it to 2 sets because I just squatted yesterday, so just getting a little volume in

[azolylifter]

Snatch
bar work warm-up
40 x 3, 3
50 x 3 - second rep was powered accidently, so did the third
60 x 2
70 x F, F, F, F, 1 - not sure what's going on here
75 x F, 1 chased about 5 ft forward, 1 but it helicoptered on me right side

I think I'm not keeping my elbows pointed outwards and I'm letting them get to pointing backwards leading the bar to be out in front of me

Clean & Jerk
50 x 2, 2
70 x 1
80 x 1
90 x 1
100 x 1
105 x F-cln b/c it crashed on me, 1 - good rep here

Front Squat
70 x 3, 3 - trying to hips/legs loose
90 x 2
100 x 3
105 x 3
108 x 3 - did increasing 3x3 that's why I only did a double at 90

hanging to decompress a bit

[Einherjar]

You've got an impressive work ethic when it comes to training! Smolov and now a Bulgarian style program. Just how old of a masters lifter are you, if you don't mind me asking?

I injured my back during the meso cycle of smolov earlier in the year, but still found that I got good gains even though I didn't complete it.

[azolylifter]

You've got an impressive work ethic when it comes to training! Smolov and now a Bulgarian style program. Just how old of a masters lifter are you, if you don't mind me asking?

I injured my back during the meso cycle of smolov earlier in the year, but still found that I got good gains even though I didn't complete it.

Thanks!! I turned 39 about 6 weeks ago. Also, I ended up taking an entire week off right after I finished Smolov Jr. due to a funeral. Lastly, I'm not working full time right now, just some contract work here and there. Once I start working full time, I imagine I'll have to re-adjust a bit.

[azolylifter]

High Hang Snatch - from upper, upper thigh :D
bar x 5
40 x 3, 3 - mainly to get timing
50 x 3, 3
55 x 3 - not too bad, but need to continue to work these

Power Clean
50 x 3
60 x 3
70 x 2
80 x 2
90 x 1
95 x 1 - racked and sank kind of deep, but still think it was power, prob right at parallel

Snatch Pull
70 x 3 - did these really slow and paused at hip before "pop" for position
80 x 3
90 x 2, 2 - bit slower than usual, but felt good positions

[azolylifter]

Snatch
bar work warm-up
40 x 3
50 x 2, 3 - missed second rep due to coaching between sets
60 x 2
70 x F, F, 1 - mind games
75 x F, 1 - solid make, didn't have to chase it!! :D
80 x F - not enough second pull power

Clean & Jerk
50 x 2, 2
70 x 2
90 x 1
100 x 1
110 x 1 - good rep, even clean was decently strong and jerk was great

Back Squat
70 x 5, 5 - for some reason it took a bit to get legs/hips moving correctly
90 x 3
110 x 2
125 x 5 - pretty solid set, but moderately hard

Good Morning
bar x 8
40 x 8
50 x 8
55 x 8 - tough, but good

Happy with 185kg total with two weeks til meet. I'll repeat this next week, then taper the week before the meet!! Will be aiming for 85/120

[azolylifter]

Snatch
warm-up work with bar
40 x 2, 2
50 x 2, 2
60 x 1
70 x 1 - caught just above parallel
75 x 1 - same, but a tad out front, had to take 2 steps
80 x F, F - somehow I'm just not quite extending and getting under while keeping my chest up
70 x F+1, 2 - these went better, focused on getting tall and keeping chest up

Clean & Jerk
bar work - there was about a 10 min rest
50 x 2, 2
70 x 2
80 x 2+1
90 x 2+1 - getting better at getting feet out to a better catch position
100 x (2+1) x 2 - was pretty happy to get 2 sets here

Snatch Pulls
70 x 3
90 x 3 - was pulling high enough to snatch :mad:
100 x 2, 2, 2 - not quite high enough to snatch, but still pulling to upper belly area

Press
50 x (3+3) x 3 - 3 front+3 BTN

[azolylifter]

Thoracic mobility foam rolling

Snatch Balance - slight hip drive
Bar x 5 and stretching
40 x 3
50 x 3 - second rep not balanced well, only got to power position
60 x 3 - better tightness dropping down
70 x 2
80 x 2 - very solid effort on both reps - PR double

Back Squat
60 x 5 - slow descent, fast ascent
85 x 3
105 x 2
115 x 5
118 x 5
121 x 5

The drop snatches must have warmed me up well for squats as they didn't feel all that heavy. :D

[azolylifter]

Didn't warm-up enough, should have rowed, jogged, biked or something. I felt stiff and was not moving well at all.

Snatch
bar work - not enough apparently
40 x 3 - didn't feel too bad
50 x 2, 2
60 x 1, 1
70 x F, 1 - even the make didn't feel good, but didn't feel heavy
75 x F, 1
80 x F, F, F - again, didn't feel heavy, just not quite getting where I need it to
70 x F, F, F - frustrated beyond belief!!!

Clean & Jerk - after about 10 min break
50 x 2, 2
70 x 2
90 x 1
100 x 1
110 x 1 - ugly clean, but nice jerk
115 x F - got the clean, but jerk wasn't there

Front Squat - after deciding not to snatch again
70 x 3, 3
90 x 3
103 x 3
107 x 3
110 x 3 - good 3 x 3 sets today, need to work on left leg tightness in hip flexor and quad

Stretched

[azolylifter]

Took Friday off, beginning to think 5 days of lifting is too much for this old body!!

Snatch
bar work - spent more time here
40 x 3 - felt much better already
50 x 2, 2
60 x 1, 1 - these felt really good
70 x 1 - didn't miss any, just nailed it!!
75 x F, F, 1 - the make was still a bit in front, about 2 steps
80 x F, F, F - see below

Clean & Jerk
bar work
50 x 2, 2
70 x 1, 1
80 x 1
90 x 1
100 x 1
107 x 1 - a little ugly, but not bad

Back Squat
70 x 5
90 x 3
110 x 2
130 x 1 - felt easy
140 x 3 - PR triple!!! this has been my nemesis for a bit, so happy I got this, 3rd rep almost got stuck at sticking point, but gutted through it!!

Okay, left leg (quad and hip flexor) has been sore and bugging me since Tues when I tried to correct my imbalance squatting. I have a tendancy to twist to my right and take pressure off of my left leg, so I purposely tried to twist slightly left. Although I got them and everything felt better, my left leg was getting severe DOMS and I felt some slight straining in the hip flexor. I did foam roll it a bit before starting today, but I will need to continue to make an effort of correcting this going forward.

I have a meet next week, just a little local one, so will be tapering this week for it. Want to hit 80/115 minimum, so those will be second attempts. I think healed up, my snatch will be better!!

[azolylifter]

Stationary bike for 3-5 min

Snatch
bar work
40 x 2, 2
50 x 2
60 x 1, 1
65 x 1
70 x F, 1 - mental mistake
75 x F, 1 - mental mistake, just not very focused today
70 x 1, 1 - second one was a bit sloppy, but made the lift

Clean & Jerk
50 x 1, 2 - Istvan was setting up for 160 snatch right next to me, so let him go
70 x 2
80 x 1
90 x 1
100 x 1, 1 - second rep jerk was a bit sloppy, again not focused

Front Squat
60 x 3
80 x 3
100 x 2
110 x 2 - left it there as this is a taper week

[azolylifter]

Rowed 500m to warm-up - I should do this more often

Snatch
bar work
40 x 2, 2
50 x 2, 2
60 x 1
65 x 1
70 x 1, 1 - these felt okay, not great, but no misses!!

Clean & Jerk
50 x 2
70 x 1
80 x 1
90 x 1
95 x 1 - again, didn't feel great, legs felt a little dead, but not bad

Back Squat
70 x 3
90 x 3
110 x 2
120 x 2 - good enough, will do some stretching tonight!!

[azolylifter]

Lifted at home this morning about 10AM. Got a new singlet, custom ordered from Risto by our Crossfit weightlifting coach. At first I wasn't sure I was going to get one, but decided to anyways. I ordered a large, same as My Adidas singlet, and it was still tight. Hard to get straps up over my shoulders, and the legs rode up even more than the Adidas. It wasn't bad once I got it on, but I kept feeling like it was going to rip getting the upper body in.

Warmed up with some jump-rope, not much though.

Power Snatch
bar work
40 x 2, 2
50 x 2
60 x 1, 1, 1 - these all felt fast and good

Power Clean & Jerk (split)
50 x 1, 1
70 x 1
80 x 1
85 x 1

Back Squat
85 x 3 paused reps, just to get into full squat position, easy

[azolylifter]

Well, as you can tell by my lack of posting, I did not compete this weekend. I woke up Sat morn and felt like run-over garbage. Decided to go down to the gym and judge to help out. Several of our other lifters did not lift as well, so I don't feel too bad about it.

Got started with new training program today.

Snatch - 20 reps OTM at 70% (65kg) - I moved my hands out about 1/4"-3/8" due to shoulder tightness/soreness
bar work
40 x 3, 3
50 x 2 - this is where I moved my hands out, and it felt GREAT!!!! just have to get used to the new overhead positioning
60 x 1
65 x 1 x 20 - missed rep #6 completely, and called rep 14 a miss b/c I powered it

Clean & Jerk - will not be doing 20 reps on these
bar work to warm-up after rest
50 x 2, 2
70 x 1
80 x 1
90 x 1 x 5 OTM (about 1.5 min actually)

Back Squat
60 x 5
90 x 3
115 x 5
118 x 5
120 x 5 - these all felt pretty tough after deloading last week!!

[azolylifter]

Wow, are my legs sore!!!

Started with foam rolling the thighs, glutes and hammies.

Back Squat
bar x 20 - went well, by the end, the legs were not even that sore!!

RDL
40 x 5
70 x 3
90 x 3
110 x 3, 3 - going to try and raise this every week until I get to about 140.

Push Press BTN
40 x 5
60 x 3
75 x 3
90 x 3 - left it there

Strict Press
60 x 3 - no more in the tank

Some BB work with my wife, chins, incline DB bench, tricep extension, incline walk on treadmill, swimming (fooling around).

[azolylifter]

Okay, even better day than Monday!! Legs finally felt good for training today.

Rowed 500 meters to warm-up, not pushing it

Snatch
bar work, the wider grip is getting easier to get into bottom position of snatch
40 x 3, 3
50 x 2
60 x 1, 1
67 x 1 x 20 OTM - no misses!! :D Not that much more weight, but NO MISSES!! That's huge for me right now, and no powered either.

Rest 20 min

Clean & Jerk
50 x 2, 2
70 x 2
80 x 2
(90, 95, 100 x 1) x 2 waves, second one was bit hard

Front Squats
60 x 3
80 x 3
100 x 3
105 x 3
108 x 3 - upper back was fried by these, so last reps were very tough to keep the elbows up and stay upright!!!

[azolylifter]

Rowed 500m in 2:19 for a nice warm-up

Snatch
bar work
40 x 3
50 x 2, 2 - feeling like I was leaning over to the right today, not sure why
60 x 2
65 x 2
70 x 1(2) missed second rep, 2
75 x 1 - rushed out of OHS and had to chase forward
80 x F, F - just no fire today, the 20 singles caught up with me

Power Clean - because I did not feel like heavy CJ's
50 x 3
70 x 3
80 x 2
90 x 2, 2 - really glad I did these instead!!!

Back Squat
70 x 5
90 x 3
110 x 2
130 x 5 - felt good, just a tad hard, but not bad for being within 4 kg of my 5RM!!

[azolylifter]

Meh day today.

Snatch
Bar work to warm-up
40 x 3, 3
50 x 2
60 x 2
70 x 1 x 10 OTM - missed rep #6 and powered #9, then quit after 10 due to hip flexor/groin tweaky feeling I didn't like

Clean & Jerk
50 x 2
70 x 2
85 x 1
95 x 1
100 x 1 x 4 - all felt pretty good, middle 2 felt great!!

Back Squat
70 x 4 - went a bit slow due to hip/groin mentioned above
90 x 3
110 x 2
120 x 5, 5, 5 - these went decent considering

Going to start warming up snatch with Power, high hang full, full to save some energy

[azolylifter]

Took Wednesday off to make sure the right front groin was healing. That and because I was out looking at houses for about 5 hrs and was pretty tired!!!

Back at it tomorrow!!

[azolylifter]

Well, I had to make for taking both Tues and Wed off, so.....

Snatch - used hook grip with straps for everything 60kg and up
bar work
40 x 3
50 x 2, 2
60 x 2
70 x F, 1 x 10 OTM - so I had a miss on first rep, totally mental, then got all reps, only #9 was forward and had to chase a couple steps

Clean
50 x 3, 3
70 x 3
90 x 2
100 x 2
110 x 2 - got both, felt good about that
115 x 1+F - got the first rep, but it was hard, no way on the second, clarked it

BTN Push Press (jerk grip)
bar x 5 strict press
60 x 3, 3
80 x 3
90 x 2
95 x F

Front Squat
60 x 3
80 x 3
100 x 2
110 x 3, 3 - did not want to do third set, so left it, these two sets were tough as it was!!

[azolylifter]

Okay, I guess I pushed too hard Thurs as I was wrecked for today with my upper back, traps and left quad being pretty sore. Started with some foam rolling, but knew I wouldn't work everything out. Will slightly change training schedule so I'm better prepared for Sat max out session.

Snatch
Bar work
40 x 2, 2
50 x 2, 2
60 x 1, 1
70 x 1 - but really shaky overhead
75 x F, F, F - not really close, no pop and body just didn't want to get under the bar today!!

Power Clean & Power Jerk - because I knew I wouldn't have anything for heavy CJ's!!
50 x 2, 2
65 x 2
80 x 1
90 x 1, 1 - these went well

Back Squat
60 x 5
80 x 3
100 x 2
120 x 2
133 x 5 - this was only 1kg less than 5RM and wasn't too bad, but upper back was not staying tight through the reps

[azolylifter]

Well, today sucked!! Decided to turn this week into a deload week to let my "inner" hip flexors relax a bit. They were really hurting today trying to get under the bar. The right is worse, and only hurts when I raise my leg up, such as getting under the lifts and squatting. :(

Snatch
40 x 3, 3 - power, hang, full
50 x 2, 2
60 x 1; 62 x 1; 64 x F, 1; 66 x 1; 68 x F - left it here, was supposed to do 10 singles, but was just too slow getting under

Stretched hip flexors, right side really hurt getting into the stretch, but then it loosened up.

Back Squat
60 x 5 - hip flexors actually felt good!!!
80 x 3
100 x 2
110 x 2
120 x 2 - felt pretty good, just a bit heavy today

Dips
BW x 4, 4, 4 - really suck at these, need to get stronger

More stretching, hip flexors, butterfly, etc

[azolylifter]

Took it easy this week, but went back to training 5 days.

Saturday

Snatch - no straps today
bar work to warm-up
40 x 3
50 x 2, 2
60 x 1, 1
70 x 1 - pretty solid
75 x F, F, F - not good!!

Clean & Jerk
60 x 1, 1
80 x 1
90 x 1, 1 - kept it a bit easy

Snatch Pull from blocks (knee height)
60 x 3
90 x 2, 2, 2

Front Squat
60 x 3
80 x 3
100 x 2
115 x 2
123 x 2 - this wasn't too bad, but need to drive this up to around 130'ish

Decided to go back to my old snatch start position with hips slightly higher than now. My back doesn't feel very tight coming off the floor, and this is causing me to lose power in the second pull and not feel like I'm in control of the bar going under!!

[azolylifter]

Okay, things will probably change up a bit, but we'll have to wait and see how much training will be affected. I start a contract job Thursday and it will go until the end of the year. I'm going to try and maintain 5 days Master's bulgarian lifting, but not sure how long it'll last.

Today was so-so, need to work on keeping my back tight coming off the floor, especially in snatch.

Snatch
bar work to warm-up/stretch out
40 x 3
50 x 2, 2
60 x 2
65 x 2/3 (1x1), 2/3 (1x1) - means I missed the second rep, so did a third to get a make/double
70 x 1 (pwr'd), F, 1 - got a good one
75 x F, F, 1 - finally kept back tight enough

Was slow getting under the bar entire session

Clean - no mats means no jerks
50 x 3
70 x 3
90 x 2 - tough
100 x F, 1 - not enough energy, tightness today

Back Squat
60 x 5
90 x 3
110 x 3
130 x 2 - too much grind, so stopped here

[azolylifter]

Front Squat
bar x 5, 5
60 x 3, 3 - to get movement down and loosen up a bit
80 x 3
95 x 2
110 x 1
120 x 1
130 x F - didn't feel heavy, just didn't have it today
110 x 2 - felt good

Power Snatch - focused on keeping back tight
40 x 2
50 x 2
55 x 2
60 x 1
65 x 1, 1 - felt pretty good

Power Clean + Split Jerk
60 x 1+2, 1+2
80 x 1+2
85 x 1+2 - really don't like re-racking jerks in between reps

Chins - underhand pull-ups - BW x 5, 4
Hanging Leg Raise (working on toes to bar) x 8, 8

[azolylifter]

Well, I didn't start my contract job today, it was pushed back to Monday.

So, Wednesday I just did

Back Squat
Bar x 5, 5 - hips felt a little tight
60 x 5, 5
80 x 3
100 x 3
120 x 2
130 x 1
140 x 1 - all done in 20 min

Thursday

Snatch
40 x 3, 3
50 x 2
60 x 1, 1
70 x 1
75 x F, 1 - need to work on being a bit faster off the floor
80 x F, F - same thing

Clean & Jerk
50 x 2
70 x 1, 1
80 x 1
90 x 1
100 x 1
105 x F jk, 1

Front Squat
70 x 3, 3
90 x 3
110 x 2
120 x 1, 1 - felt a tad heavy, but second rep was better than first

[azolylifter]

Was off both Friday and Sat. Sat was due to being out looking at houses (about 5 hrs), so was pretty tired by the time I got home.

Snatch
warm-up
40 x 2, 2
50 x 2, 2
60 x 2, 2 - first set was a bit ugly, but better second set
65 x 2
68 x 1/2 (missed 2nd), 1/2 (same), 2 (pwr'd first)

Was not keeping upper mid-back tight through second pull. Once I did that, no problems and snatches felt good!!

Power Clean
50 x 3
70 x 3
80 x 2
90 x 2, 2 - not bad, could have been better though

Chins - BW x 5, 4 - felt hard today

Will squat in the AM before reporting to new contract job!!

[azolylifter]

Okay, lots of things happening today. Ended up getting a bid accepted on a house, so will be looking forward to getting home gym set-up better than my make-do deal now. Started my new contract job (supposed to go about 2-3 months).

Snatch
bar work to warm-up
40 x 2, 2
50 x 2
60 x 1
65 x 1
70 x 1 - did all this in about 20 min, not by choice, just wanted to get it done

Front Squat
60 x 3
80 x 3
100 x 2 - all without belt, felt it in abs
110 x 1 - with belt
120 x 1 - with belt, felt heavy, so left it here

[azolylifter]

Starting to get tough due to work making me tired!! Just going to have to work through it!!

Clean & Jerk
Bar work to warm-up
50 x 2, 2
70 x 1, 1
85 x 1
95 x 1
100 x 1 - without belt, just because

Back Squat
60 x 5
90 x 3
110 x 1
125 x 1
135 x 1 - felt heavy and hard, so quit here (again)

Will try and get my body used to working again, but might take a while. Also will be working on getting a massage soon!!

[azolylifter]

Warm-up squatting and movement with bar - spent more time doing this than before, and I think it really helped.

Snatch
40 x 3
50 x 2, 2
60 x 1
70 x 1
75 x 1 - this was about as perfect a rep as I could have had, caught it and stopped, but did NOT get pulled forward AT ALL!! :D
62 x 2 - used straps on this set only

Front Squat
60 x 3
80 x 3
100 x 2
110 x 1
120 x 1
110 x 2

Push-up/Ab Crunch superset - 12 x 2 supersets - reps for both exercises - need to work abs more!!

[azolylifter]

Snatch
40 x 2, 2
50 x 2, 2
60 x 1, 1
70 x 1
75 x F, 1
80 x F, F - both of these were closer than before, but I was feeling slow today, so not quite fast enough

Clean & Jerk
50 x 1 pwr cl + 2 CJ
70 x 2
80 x 1
90 x 1
100 x 1
105 x 1

Back Squat
70 x 4
90 x 3
110 x 2
130 x 1 - felt heavy, and I was getting really tired at this point, so stopped and called it a day

Stayed around and helped out in the Barbell 4 Boobs "Amazing Grace" competition.

[azolylifter]

Warmed up with BW squats and bar squats, then bar work for SN

Snatch
40 x 3
55 x 2, 2 - experimented with warm-up weights, didn't feel good at all
65 x 1 - put on straps b/c right thumb was bleeding on cuticle
70 x 1 - solid
75 x 1 - caught in power, but forward
80 x F, F, F - not getting the bar back as I go under, so it's left out front, just need to work on it!!
65 x 2 - pulled high and fast!!
70 x 2 - made both very well

Front Squat
60 x 3
80 x 3
100 x 2
110 x 1
120 x 1
125 x F - just too heavy, upper/mid back failed
110 x 3

The training while working episode continues - was out of work for 20 months before this, my body and brain got very used to that atmosphere!!

[azolylifter]

Clean
50 x 3, 3
70 x 3
80 x 2
90 x 2
100 x 2 - second rep was not good
107 x 1 - got it, but it was UGLY!!

Back Squat
60 x 3 paused each rep
80 x 3 paused each rep
100 x 3 paused each rep - no bouncing to start either
110 x 3
120 x 3 - felt way heavier than it should've due to the paused reps

May be looking at switching up my programming some. I've been feeling unmotivated to train, most likely due to working again and being tired after getting home. Also, my lifts don't seem to be going anywhere over the last couple of years, which is really frustrating me right now!!

[azolylifter]

Felt much better today. Switched my eating plan for the day a bit and I think that really helped!! :D

Snatch
40 x 3, 3
50 x 2, 2
60 x 2
70 x 1
75 x 1 - a little shaky with the lockout, but good
80 x F, F - first one was close, just a hair off balance to the right
70 x 1x1 - missed second rep, but cam right back and made the third!!

Snatch Pull - been neglecting these
90 x 3
95 x 3, 3

Front Squat
50 x 5
70 x 3
90 x 3
105 x 3 - a bit tough, so left it here

Goal going forward is to not focus on the training numbers, just get it in. Strike when it feels good, just train when it's not.

[azolylifter]

Just a quick squat/press workout tonight. I was lazy last night and didn't get down to train. This working thing is taking it's toll on me.

Back Squat
bar warm-ups
60 x 5, 5
80 x 4
100 x 3
120 x 3
130 x 3 - felt heavy, but not bad

BTN Press (strict)
bar x 5
40 x 5
50 x 5
60 x 5 - not as hard as last time I did this

Done in about 25 min!!

[azolylifter]

Was feeling a little tired both physically, and in the legs. Didn't sleep well last night.

Snatch
bar work to warm-up
40 x 3, 3
50 x 2, 2
60 x 1, 1
70 x 1, 1
75 x 1 - no misses, and made this well today despite being tired and feeling a bit slow

Clean & Jerk
50 x 2
70 x 2
80 x 1
90 x 1
100 x 1 - clean felt good, jerk felt "off" somehow

Front Squat
70 x 2
90 x 2
110 x 2
120 x 1 - felt very heavy!!

Wide Grip Pull-ups - BW x 5, 4

[azolylifter]

Started a strength-oriented program. Basically, cut down on the full Oly lifts for now to get stronger!!

Back Squat
bar work and dynamic stretching
bar x 10
60 x 5, 5
80 x 3
100 x 3
120 x 3 x 5 sets - not bad, first set felt awkward, will need to hit an extra warm-up set

BTN Snatch Push Press
60 x 3, 3
80 x 3, 3, 3 - not bad, want to get this stronger, and will work toward an OHS at the end

[azolylifter]

Took a bit to get myself down to the garage and lift, but it went well!!

Snatch
warm-up with air squats and bar work
40 x 3, 3
50 x 2 - should have done a second set
60 x 2 - didn't feel great, should have hit the second set at 50
65 x 2 - better
70 x 2 - really good, no straps
70 x 2, 1xx - strapped up here, third set just got really tired

Snatch Pulls
80 x 3 - felt light
92 x 3, 3, 3 - got all of them up to mid-chest height, don't know if I could snatch it, but would be close!!

[TheIronOwl]

Glad to see you're able to get back to some consistent training.....keep on truckin'.

[azolylifter]

Glad to see you're able to get back to some consistent training.....keep on truckin'.

Thanks, IronOwl, I plan on it!!

Front Squats
air squats x 10 to help warm-up the hips/legs
bar x 8
50 x 3
70 x 3
90 x 3
102.5 x 3 x 4 sets

Rack Jerks - mostly for footwork and balance
50 x 3, 3
70 x 3, 3
90 x 2, 2 - not bad, pretty easy, but need to work on them more

[azolylifter]

Cleans
air squats x 10 to help loosen things up
bar work
50 x 3, 3
70 x 3
80 x 2
90 x 2 - put on belt here, but barely tightened it
95 x 2, 2 - even though the belt was not really tight, it felt much more comfortable and I still had the support I wanted

Overhead Squat - haven't done these for awhile, so going to throw them in
bar x 5 to get used to the movement
50 x 3
70 x 2 - was surprised at this jump, but started to shake a bit
80 x 1 - shaking more
90 x 1 - really shaking, but got it!! Really happy and a bit surprised!!

I looked up the start list for American Masters, and my class has got to be one of the biggest I've seen in a long time!! About 5-6 lifters shown.

[azolylifter]

Okay, will have to make a slight tweak to the programming, but I like how this went this week.

Snatch
bar work
40 x 3, 3 - knew it was going to be a rough day
50 x 2, 2
60 x 2
70 x 1
75 x F, F, F - pull felt fine, but upper back felt tight and couldn't get the bar back into the right slot overhead
60 x 1
70 x F, 1 - was powered b/c I looped the bar and landed on heels too much

Clean & Jerk
50 x 2, 2 - feeling better
70 x 2
80 x 1
90 x 1 - feeling much better
100 x 1
110 x xJ - cleaned this, but standing up was a bit tough and ugly

Back Squat
60 x 5
90 x 3
110 x 2
130 x 1x - went down for rep 2, but not there, was pretty tired but will work on this

[azolylifter]

Trying something a little different for awhile.

Sunday

Back Squat
warmed-up with air squats
Bar x 10
60 x 5
80 x 3
95 x 2
105 x 1 x 5 - with about 1-1:30 between reps, no belt

Met-con - because I'm getting a little too chubby for my liking
21-15-9
16kg KBS - only to shoulder height
Push-ups

Monday

Snatch
warm-up
bar x 5
40 x 3, 3
50 x 3
60 x 2
65 x 1
70 x 1
72.5 x 1, 1, 1 - made all reps, no misses, but felt a bit heavier than 80%

Back Squat
60 x 5
80 x 3
95 x 2
105 x 1 x 7 - every 90 sec, no belt

[azolylifter]

Clean & Jerk

warm-up
50 x 2, 2
70 x 2
80 x 1
90 x 1
95 x 1
100 x 1 - felt heavy for some reason

Back Squat
60 x 5
80 x 5
95 x 3
105 x 1 x 9 - some reps felt okay, others felt kind of heavy, I think the daily singles are tiring my legs out.

Okay, there is something going on in my left quad, it is sore and not cooperating. I'll be going to get a massage this weekend at a massage school (all I can afford right now), so hopefully I can get it worked out.

[azolylifter]

Well, I got pretty busy the last couple of days, so training was cut short or didn't happen.

Back Squat

10 air squats
bar x 10
60 x 5
80 x 4
100 x 2
110 x 1 x 4 - only first one felt kinda hard, otherwise good

Snatch
Bar work to warm up
40 x 3
50 x 2
60 x 2
67.5 x 1 x 3/4 - missed second rep, last rep out front - I think I was just a tad tired from a busy week and hitting BS first

Clean & Jerk
50 x 2
70 x 1
80 x 1
90 x 1 x 2 - not bad, but felt a touch heavy

Will move BS to last in the program to make sure I make all the lifts!!

[azolylifter]

Snatch
bar work to warm-up
40 x 2, 2
50 x 2, 2
60 x 2
65 x 1
68 x 1 x 4 - 1st rep was powered, something happened and I felt some instant achy pain in my left quad, but shook it out and was fine

Clean & Jerk
50 x 2
70 x 2
80 x 1
90 x 1 x 3 - all were good

Back Squat
60 x 4
80 x 3
100 x 2 - felt heavy, but got on with it
110 x 1 x 4 - all felt good and pretty strong

Okay, I'm going to figure out how to make this Justa singles program work for me and Oly lifts. I'm really liking it as I don't feel beat up after training and the sessions are usually around 60-75 min, even with all 3 lifts!! I just don't think I can train every day with all three lifts, so I might do 2 lifts a day, but squat every day.

[azolylifter]

Went and got a massage from the local massage school. It wasn't great, but pretty good for a student therapist. :D

Just a squat day today!!

Back Squat
air squat x 10 and some leg swings to warm-up
bar x 10
60 x 6
80 x 4
100 x 2
107.5 x 1 x 15 OTM/90sec - did the 1st 5 OTM, then went every 90 sec, felt pretty easy, just got a bit gassed at the last couple, legs weren't really taxed at all

This was right at 70% of 155kg, my best all time. I'm two weeks out from American Masters, so will just continue with this until after that with a taper/peak the last week.

[azolylifter]

Was feeling a little tired today, but got some decent work in.

Snatch
bar work to warm-up
40 x 3
50 x 3
60 x 2 - was feeling pretty good, just not really extending like I should
67 x 1 - pwr'd, was a little forward
72 x 1 - much better
76 x 1, F, F, 1 - first rep was great, then I was thinking too much about repeating, came back and nailed the last one!!

Back Squat
60 x 5
80 x 4
100 x 2
112.5 x 1 x 3 - every 90 sec - pretty easy, just have to focus on not getting to toes - this is really starting to fix my BS issues

Snatch Pulls
85 x 3
95 x 2 x 3 - not bad, wish I could snatch this!!

[azolylifter]

Parents are in town, so just squats today.

Back Squat
air squats x 10
bar x 10
60 x 5
80 x 5
100 x 3
112.5 x 1 x 5 every 90 sec - not too bad, but need to do more warm-up for hip flexors (probably will be SN related)

[azolylifter]

I seem to be finding it hard to motivate myself to lift lately. I miss my old gym and lifting buddies, and haven't been able to find a decent one here in Phoenix. Lifting at home by myself is really difficult day after day!!

Warmed up with air squats and some bar muscle snatch/BTN press

Clean & Jerk
bar work
50 x 2 - in hindsight, should have done a second set here
70 x 2
80 x 1
90 x 1
100 x 1
102 x 1, 1 - cleans felt okay, jerks were not very snappy and almost push pressed into place

Back Squat - continuing the Justa singles program
60 x 4
80 x 3
100 x 2
112.5 x 1 x 7 - every 60-90 sec - not bad, getting better

Also, I'm getting really frustrated with trying to find work. This contract job is coming to an end tomorrow, and then I'll have nothing again. :mad:

[azolylifter]

Well, my contract job ended early this afternoon. I spent the majority of the afternoon vegging on the couch!! Finally decided to go down and lift. So-so day.

Snatch
bar work warm-up
40 x 3
50 x 3
60 x 2, 2 - not feeling great
70 x 2 (1, x, 1) - even the last one wasn't comp legal, pressed out left arm - should have hit double at 65 first :rolleyes:

Snatch Pull/DL - basically a DL with shrug and hip pop
90 x 3
100 x 3 - was feeling hips coming up first
110 x 3 - worse with the hips, really tried to keep them down

Back Squat
60 x 4
80 x 3
100 x 2
112.5 x 1 x 9 - every 60-75 sec - need to make sure I'm getting min 60 sec rest, so will work on that tomorrow

I'm going to try and wrap my knees tomorrow with Ace bandages and see how that goes.

Other good news, I got a phone interview with a firm in Prescott.

[azolylifter]

I only really trained today because I was thinking of raising my hips a little at the set-up of my snatch (back to where I was over a year ago). Wanted to see how it felt and how the bar moved.

Snatch
bar work to warm-up
40 x 3
50 x 2
60 x 1, 1, 1
65 x 1, 1

No misses and they all felt pretty light and fast!! :D I also felt more in control of the bar and I did NOT shift onto my toes. Also, the bar never felt like it was forward either. This was fairly light (about 70%), but it should translate into the heavier lifts. We'll see tomorrow.

Back Squat
60 x 4
90 x 3
110 x 1
117.5 x 1 x 4 - on the 2 min clock

went back to the 4 singles since I'm doing more than one lift a day

[azolylifter]

Today was alright, legs were definitely not recovered from all the squatting this week.

Snatch
bar work warm-up
40 x 3
50 x 2, 2
60 x 2
70 x 1
75 x 1 - up to this point, no misses :D
80 x F, F, F - all were pretty close, just not enough on the second pull and right shoulder felt tight so bar wouldn't get back overhead

Clean & Jerk
50 x 2
70 x 1, 1
90 x 1
100 x 1
110 x 1 - very solid, best clean I've had for awhile

No squats today so I can rest up my legs. Going to retry 80 on Monday. Want to open with 80/110 next Sunday.

[azolylifter]

6 days out from American Masters Champs in Monrovia, CA.

Snatch - work up to opener (again)
bar work
40 x 3
50 x 2, 2
60 x 1, 1
70 x 1
75 x 1
80 x 1 - made it with no misses, just have to quit thinking through the lift!! :D

Clean & Jerk
50 x 2
70 x 2
90 x 1
100 x 1 - pretty strong, not bad

Back Squat
60 x 3
90 x 2
110 x 1
130 x 1
140 x F - unracked the bar, it felt really heavy, so just re-racked it!!

Finished at 3, then had sports massage at 4!!

Have to get up early for CLE on Professionalism, then vote, then phone interview at 4!! Busy day!

[azolylifter]

Just some moderate weight before the big show Sunday!! :D got a 75 min massage Monday after training, so took Tue off, then was too busy to train yesterday (Wed), so got after it today. Don't compete until Sunday, so plenty of time to recover. Probably a very light training Sat when I get there to loosen up after 5 hrs in car!!

Snatch
bar work warm-up - really needed this today
40 x 3
50 x 2
60 x 2
67 x 1 - felt light
72 x 1 - a bit ugly, but got it, didn't pull on right side
75 x 1 - very solid, this will be last warm-up lift before opener

Clean & Jerk
50 x 2
70 x 1
80 x 1
90 x 1
95 x 1 - made all these without a belt, and very little upper back rounding

Front Squat - not too heavy
70 x 3
90 x 2
100 x 1
110 x 1 - left it there, felt good though

[azolylifter]

Went 81/116 for a 197 total at American Master's last week. Then proceeded to take all this week off to move across town. Just got in a little work today to get back into the swing of things.

Snatch - took some time to warm-up and stretch out
bar work
40 x 2, 2, 2
50 x 2
60 x 1, 1, 1 - used straps for today, but will be using them sparingly (every few days) from now on

Clean & Jerk
50 x 2
70 x 1
80 x 1, 1 - clean recovery felt a bit heavy, jerk was off a bit, but got the reps

Back Squat
70 x 3, 3
90 x 2
100 x 1
105 x 1, 1, 1 - again, legs felt down, but they'll come back fairly quick

Not a bad session. Now I'll go into secret training mode (LOL), so will probably not post on here very often. Don't know how many people actually read it anyways since I didn't get any posts about competing last weekend :(

[azolylifter]

Okay, so I haven't posted any of my training the last few weeks. I've been following a modified version of Justa's singles routine with Snatch and Back Squat. Mini-test today with Snatch to see where I was at. Went up and hit a pretty easy 80kg, missed 85. Not bad as my technique with 80 was darn near perfect!! :D

I will now keep the routine the same with Snatches starting over at 65, but will be moving to Nick Horton's Squat Nemesis Program for a few cycles. I plan on doing two weeks load, then 1 week unload (basically max, but no drop sets). Planning on competing at the Arnold, so that's where the big deload will happen.

[Boogz]

interesting! did you clean&jerk at all during this time? when i have limited training time during a week snatch and back squat are my go to exercises.

how did your back squat progress with mostly singles? hope you keep logging even if not as frequently, i've been following! :)

[azolylifter]

interesting! did you clean&jerk at all during this time? when i have limited training time during a week snatch and back squat are my go to exercises.

how did your back squat progress with mostly singles? hope you keep logging even if not as frequently, i've been following! :)

Thanks for reading!! :D

Yes, I did CJ, about 2-3x's per week, but never went really all that heavy (up to 100kg for a single or 2 this last week). I did not test my BS, but it got pretty good doing 80%, or 125kg for 4 singles for the last 4 days, ending today. I didn't test because I decided to do the nemesis program. Most of the last few weeks have been ingraining technique back into my lifts, something I've not really focused on for awhile.

[azolylifter]

Started the Squat Nemesis Program by Nick Horton today (google it if you don't know), and I could tell I hadn't really worked the Front Squat for awhile!!

Snatch
bar work
40 x 3, 50 x 3, 60 x 2 (used straps today), 65 x 1 x 4 OTM

Front Squat
60 x 3, 80 x 2, 100 x 1, 110 x 1, 120 x 1 (belted up, ugly as I released air tension at bottom)
85 x 3 (supposed to be 70%), 90 x 3, 95 x 3

Snatch Pull
80 x 3, 90 x 3

Push-up - BW x 12, 12

[azolylifter]

Quads were a bit sore today, but not too bad.

Snatch
bar work
40 x 3, 50 x 3, 60 x 2/3 (missed 1st due to slippery hands), 65 x 1 x 4 OTM - perfect reps!!

CJ
50 x 2, 70 x 2, 80 x 1, 90 x 1 x 2

Back Squat
70 x 3, 90 x 2, 110 x 1, 125 x 1, belted up for 135 x 1 and 142.5 x 1 (good rep, decent speed), 100 x 3, 107.5 x 3, 115 x 3, 70 x 8

I think the 8 repper will hurt a bit tomorrow, but 142.5 felt pretty good. Looking forward to getting this squat moving again!!

[azolylifter]

Wednesday, 12-12-12 - doomsday, WTF???

Snatch up to 65 x 1 x 4 OTM

FS up to 120 x 1 (much better than Monday), then 85 x 3, 92.5 x 3, 97.5 x 3

Thursday, 12-13-12

Snatch up to 65 x 1 x 4 - not timed, but close to OT2M - did not feel as good, but made all

CJ up to 90 x 1 x 2 - not great, but good enough

BS up to 145 x 1 (a bit grinding, but got it), then 100 x 3, 110 x 3, 120 x 3 (felt like h3ll)!!

[azolylifter]

Ended up not lifting yesterday (Friday) mostly due to motivation and just not dragging my butt out there!! :confused: I think the weather had something to do with it, it got colder here and very overcast most of the day!!

So today, I did:

Snatch
bar work; 40 x 3, 50 x 3, 60 x 2, 70 x 1, 75 x 1 (solid 85% lift), 67.5 x 1 x 4 OTM

Front Squat
60 x 5, 80 x 3, 100 x 1, 110 x 1, 117.5 x 1, 122.5 x 1 (good lift), then 90 x 3, 195 x 3, 100 x 3

Snatch Pull with pause at knee
80 x 3, 92.5 x 3 (felt a bit heavy, but not bad)

First week in the books on the Squat Nemesis Program. Hit pretty good numbers considering I haven't maxed out the squats in a while, but didn't push it to the point of form breaking down, just when it slowed down some through the sticking point. Will start to push the numbers a bit next week, though.

[azolylifter]

Mon, 12-17

Snatch
bar work; 40 x 3, 50 x 3, 60 x 2, 67.5 x 1 x 4 OTM

Back Squat
60 x 5, 90 x 3, 110 x 1, 130 x 1, 140 x 1, 145 x 1 (not great, so stopped going up), 100 x 3, 110 x 3, 117.5 x 3, 122.5 x 3, 75 x 5, 80 x 5

Going to stick with one set for the speed sets, but take it up to 7-10 reps

Clean Pull w/pause @ knee
90 x 3, 110 x 3, 120 x 3 - was difficult to maintain position

Tues, 12-18

Snatchbar work; 40 x 3, 50 x 3, 60 x 2, 67.5 x 1, 72.5 x 1 (~80%), 67.5 x 1 x 4 OTM

Clean & Jerk
50 x 2, 70 x 2, 80 x 1, 90 x 1, 95 x 1, 100 x 1

Front Squat
70 x 4, 90 x 2, 110 x 1, 120 x 1, 125 x 1 (too grindy); 92.5 x 3, 100 x 3, 105 x 3 (was actually slipping off chest/shoulders!!)

[azolylifter]

Rough week!! I started a temp job Wednesday morning, staff attorney with Ryley, Carlock & Applewhite's DCG (document control group). Intense project requiring lots of time!!

Friday worked up to 150kg BS, which was good considering I felt pretty tired!! :D

Saturday was off due to working and being very tired, mentally and physically!!

Sunday, 12-23

Snatch
Bar work, 40 x 3, 50 x 3, 60 x 2, 70 x 1, 75 x 1 (fwd, few steps to chase), 80 x 1 (not pretty, but didn't have to chase, only one step to stabilize), 70 x 1 x 4 - felt better, but still not the best I've done!!

C & J
50 x 2+1, 70 x 2+1, 80 x 2+1, 90 x 1, 100 x 1, 105 x 1 - back was feeling tight, so jerks didn't feel as good as they usually do

BS
up to 130 x 1, 140 x 1, 147.5 x 1 (kind of ugly and grinding); 105 x 3, 115 x 3, 125 x 3

So, I'm registered for the Arnold to lift!! Will be a fun meet to test out this programming I've been doing!!

[azolylifter]

Monday worked up to 72.5 snatch for 4 singles OT90 sec

Front Squatted up to 120, then 90, 95, and 100 for 3's

Tuesday off, just didn't feel like it!!

Today - after 11 hr work day!! :(

Snatch
bar work, 40 x 3, 50 x 3, 60 x 3, 67.5 x 2, 72.5 x 1, 1, F, 1, 1 OTM - missed rep was due to long work day and working with new straps that were a little loose, so have to get used to them!!

Front Squat
70 x 3, 90 x 2, 100 x 1, 110 x 1, 120 x 1, 125 x 1, 130 x 1 - chest collapsed and rounded back over, but stood up with it!!

[azolylifter]

No lifting Thurs or Fri due to long hours at work, 11 and 12 hrs respectively. After 9hrs Sat, got in a light session late.

Finally felt decent today (and lifted on a 30+yr old Mavrick bar!! It was nice, except for no rings in the knurling, too old I expect) :D :

Snatch
40 x 3, 50 x 2 x 2, 60 x 2, 70 x 1, 75 x 1, 80 x 1 (leaned a bit to the right, otherwise, great rep)

Cln & Jk
50 x 2, 70 x 2, 80 x 1, 90 x 1, 100 x 1, 110 x 1 - these felt pretty good!!

Back Squat
70 x 4, 90 x 3, 110 x 2, 120 x 2, 130 x 2 - done

80/110 = 190kg for today, good work!!

Ready to get back into regular program this next week. Work will slow down just a bit, so should be able to get it in!!

[azolylifter]

Started a new program today, from CA's book of programs. It's the 4-week quick and classic block. Two cycles through it and I will be ready for the Arnold.

Snatch - was supposed to do 5 sets of 3 at 70% (about 63kg), but don't like trips, so...
warm-up and bar work
40 x 3
52.5 x 3
62.5 x 1 x 15 OTM - every 3 reps I switched from straps to no straps, might have done an extra one, didn't keep track very well

Snatch Pulls
80 x 3
95 x 4 x 4 sets - first set not so bad, got much harder as they went

Pause Back Squat
70 x 3
100 x 3 x 4 sets - at 65% - first reps were good, then got harder

[Colin Bell]

[QUOTE=azolylifter;61800]Started a new program today, from CA's book of programs. It's the 4-week quick and classic block. Two cycles through it and I will be ready for the Arnold.

New program Keith ; i will be keeping a wee eye on you ;)

[azolylifter]

New program Keith ; i will be keeping a wee eye on you ;)

Hahahaha!! Actually, it will be nice having someone to "report" to, in a way!!

Took Tues (day 2) off due to the craziness of last week and lifting Sun instead of Sat.

Wed, 1-2-12

Snatch work with bar to warm-up

Clean & Jerk
bar work, 50 x 2 x 2, 70 x 2, 85 x 1 x 15 OTM w/2 min rest every 5 reps

Clean Pulls
110 x 3
130 x 4 x 4 - okay, these felt heavy, had belt on

Front Squat
60 x 4 - just trying to loosen back up after pulls, 90 x 3, 102.5 x 2 x 4 sets - these weren't too bad (no belt)

[azolylifter]

Okay, Wed took its toll on me, I was soo sore in the legs and upper/middle back, I decided to take an extra rest day. I'm not used to the volume!!

Friday, 1-4-12 - should have been yesterday....

Snatch - I did regular snatch, not hangs
bar work, 40 x 3, 50 x 3, 60 x 2, 67.5 x 2 x 5 sets - first couple of sets were not as crisp and sharp, but got better as I went, maybe needed to warm-up better

Clean - again, should have been hangs, I just did Clean from floor
50 x 3, 70 x 3, 90 x 2 x 5 - not bad, most were really good and not too much trouble standing up afterwards

Push-ups (weighted)
BW x 10, BW+10kg x 10, BW+15kg x 10 - last set was tough, but got through

all this volume work has been making my abs sore, too!! Nice side benefit!!

[azolylifter]

Took the weekend off due to work and being really tired. Restarted the program today.

Snatch
40 x 3, 3; 55 x 2 (not great, maybe too much increase late at night); 62.5 x 1 x 15 OTM - almost all were really good

Snatch Pull
82.5 x 3; 95 x 4 x 4 - felt better than last week

Pause Back Squat
70 x 3
102.5 x 3 x 4 sets - not bad, but will be sore

Worked out a bit late tonight, wanted to see the crossfit guys on Biggest Loser (yeah, I'm wierd)!!

[azolylifter]

Clean & Jerk - should be 3 x 5 sets, but don't like trips
warm-up
50 x 2, 2
70 x 2
85 x 1 x 15 OT90sec - not bad

Clean Pull
110 x 3
130 x 4 x 3 - should have been another set, but just didn't feel like it

Front Squat
70 x 3
90 x 3
102.5 x 2 x 4

[azolylifter]

Feeling a bit sore and tired, long days at work, 6 in a row getting up at 6AM

Snatch
bar warm-up
40 x 3 - feeling it a bit
50 x 3
60 x 2 - felt heavy
67.5 x 1 (x1x), 2, 2, 2, 2 (1x1) - okay, these just felt horrible, back and legs were sore!!

Took 30 min break to watch Big Bang Theory!! :D

Clean
bar work
50 x 3
70 x 2
90 x 2, 2, 2, 2, 2 - felt better, but still not as good as they should have

Well, as much as I hate to say this, I may shift programs again. I start a new, regular full-time position (I'm a lawyer) with a small IP firm, so going to see how next week goes while not working 10+hrs a day and full weekends off.

[azolylifter]

Well, this week caught up with me today, I slept for about 10 hrs last night, hence the tightness today.

Snatch
warm-up and bar work
40 x 2, 2
50 x 2 - not feeling great
60 x 2 - second was power out front
70 x 1 - pretty good
76 (85%) x 1, F, 1 (pwr'd), 1 (chased in front, but got it) - after the first good rep, got a bit uncoordinated for some reason, overall pretty good for how I felt

Clean & Jerk
50 x 2
70 x 1
80 x 1
90 x 1 - feeling better
100 x 1
105 (miscalculated the 85%, should have been 102)) x 1, 1 - these were much better than snatch today

Front Squat - to max
60 x 3
90 x 2
110 x 1
125 x 1 - felt good
136 x F - didn't feel too heavy, but back and hips just gave out at the sicking point, left it there and will attack next week

I've worked my butt off the last week, so not too surprising I slept so much last night and it affected training today. However, I have a new full-time position and will not require 60+ hrs a week and should give me weekends free, so hopefully I will start to have better recovery and motivation to train. Also, will be going back onto the Creatine going forward!!

[Carl Johnson]

Started a new program today, from CA's book of programs. It's the 4-week quick and classic block. Two cycles through it and I will be ready for the Arnold.

Snatch - was supposed to do 5 sets of 3 at 70% (about 63kg), but don't like trips, so...
warm-up and bar work
40 x 3
52.5 x 3
62.5 x 1 x 15 OTM - every 3 reps I switched from straps to no straps, might have done an extra one, didn't keep track very well

Snatch Pulls
80 x 3
95 x 4 x 4 sets - first set not so bad, got much harder as they went

Pause Back Squat
70 x 3
100 x 3 x 4 sets - at 65% - first reps were good, then got harder

I've been doing the Catalyst stuff too. Using the 3phase program right now.

[azolylifter]

I've been doing the Catalyst stuff too. Using the 3phase program right now.

Sounds good. I just need to follow a program or two without quitting and moving to something else mid-stream!! It's been a bit crazy lately with temp working hours over the holidays and now starting a new full-time position. It's been a little over 2.5 yrs since I've had a regular full-time position!! :eek:

This should have been yesterday, just didn't do it!!

Snatch
after warm-up
40 x 3 - after missing one due to tightness, got 3
50 x 3
60 x 2
67.5 x 2 (x,1,1), 2
70 x 2, 2
72.5 x 1 (x,1,x) - not too bad with fighting a raging headache

Snatch Pulls
80 x 3 - could tell it would be rough today
100 x 3 x 4 - first couple of sets were not great, but got better as I went, I really need to work on relaxing my traps coming off the floor

Pause Back Squat
60 x 4
90 x 3
105 x 2
110 x 2, 2
112.5 x 2, 2

Talked with a local Crossfit yesterday about coming in a couple days a week to keep motivation up now that I'm working again. Got a position as an IP Attorney at a local firm.

[azolylifter]

For those who are reading this log, I just want to let you know what's going on. I don't usually post much about my personal life because I just don't think it's anyone's business. However, I've had a few responses and messages mentioning how busy I am, so I just want to set a few things straight.

I am very much a creature of habit. I tend to perform best when I have a set schedule to follow. When I started law school back in 2007, it took a while to get into a daily routine. I adjusted and did well to maintain my lifts, I even improved some. Considering I was working as an engineer and going to law school at night, not too shabby. Then I quit my job (part-time legal position) at the end of the year 2010 and moved to Arizona. I did not really have a daily schedule as I wastrying to find work in addition to studying for the bar, and everything else with moving multiple states. Life was a bit crazy until I got licensed to practice. I finally started getting some contract work last year at the end of the summer, but it wasn't regular, so again, schedule was haphazard. Now, I'm finally back to working full-time, so I'm just trying to get my body and mind back into a regular daily routine. It won't take long, but will take a bit to get adjusted.

Today's training:

Power SN
40 x 2, 2
50 x 2, 2 - easy enough for warm-up and to keep SN tech

Clean & Jerk
50 x 2
70 x 2
90 x 2+1; 95 x 2+1; 97.5 x 2+1 - stopped here as my thumb was bleeding and hurting, could've done more though

Clean Pull - straps
110 x 3
135 x 3, 3, 3

took 30 min break to watch Big Bang Theory

Front Squat
60 x 4
80 x 3
100 x 2; 105 x 2; 107.5 x 2; 110 x 2, 2

Pretty good, felt strong!! :D

[Beth66]

Good luck with your new position. With a regular work and training schedule, you'll probably feel much more stable and comfortable, and things will click into place!

Cheers!

[azolylifter]

Good luck with your new position. With a regular work and training schedule, you'll probably feel much more stable and comfortable, and things will click into place!

Cheers!

Thanks!! :D It's taking a bit, but I'll get there!!

Lifted at Crossfit Fury with a bunch of the coaches who were getting critiques from Matt Foreman, whom I've lifted in many a Master meet with before and run some local meets with!!

Snatch
warm-up
40 x 3
50 x 2, 2
60 x 2
70 x 1
75 x 1 - I never seem to have too many issues with getting to this weight, but then things go nuts
80 x F, F, 1 - luckily with Matt Foreman watching!!
81 x F, F, F - was just tired and not getting tight when catching, would've been 90%, but close enough for today

10 min rest

Clean & Jerk
60 x 2, 2
80 x 2
90 x 1
100 x 1
105 x 1
110 x 1 - heavy cleans are feeling better and better on this program with the volume work

Front Squat
70 x 3
90 x 2
110 x 1
120 x 1
130 x 1 - felt pretty heavy, so stopped here
115 x 1 (about 90%)
117 x 1 - stayed tight on these, just a little slow squatting up

[azolylifter]

Pretty good day today!!

Snatch
40 x 2, 2
50 x 2
60 x 2
70 x 1
72.5 x 1, 1
75 x 1, 1 - really focused on finishing the pull and getting shoulders back at the top of the pull

Snatch Pull
90 x 3
105 x 2, 2, 2, 2

Pause Back Squat
60 x 3
90 x 3
110 x 2
120 x 1
125 x 1, 1, 1
122.5 x 1

[azolylifter]

Just a short one, I was still feeling Mon's workout!!

Cleans w/pause @ knee
bar work
50 x 3, 3
70 x 3
80 x 2
90 x 2, 2
95 x 2 - not as good, could feel the weakness in holding the pause then trying to get into good position

High Hang Snatch - because I need to work on the extension
40 x 2, 2
50 x 2
60 x 2 - left it here, but def. need to work on these!!

[azolylifter]

Have to figure out my schedule and plan my days a little better. After Tues, I did not end up lifting until today, so didn't go too crazy with training. Basically, a semi-deload. 4 weeks until the Arnold.

Snatch
air squats and bar work to warm-up and get motivated
40 x 3, 3 - that's what happens taking 3 days off
50 x 2, 2
60 x 1 x 5 OTM
65 x 1, F, 1, 1, 1 - not sure why I missed the one, but all others were really good lifts

Clean & Jerk
50 x 2
70 x 2
82.5 x 1 x 5 OT2M
90 x 1 x 3 OT2M

Back Squat
60 x 5
90 x 3
110 x 3
120 x 2 - with belt
130 x 3 - wanted up to 5, but took too many days off this week!!

[azolylifter]

On to super secret training for the Arnold!!! :D

[azolylifter]

Hitting 2 sessions today!! :D

AM:

Power SN + SN
bar work to warm-up - need to get used to lifting early as my session at the Arnold starts at 10AM
40 x (1+1), (1+1)
50 x (1+1), (1+1)
55 x (1+1)
60 x (1+1)
65 x (1+1) - pretty good lifts overall for this early training

Front Squat
60 x 3
80 x 3
100 x 3
115 x 2
125 x 2 - first rep was good, second was ugly, hunched over at the sticking point :(

PM session:

Snatch
40 x 2
50 x 2
60 x 1
67.5 x 1
75 x 1 - somewhat shaky, but got it
80 x F, F, F - lower back was achy and sore, messing with my head

Clean & Jerk
60 x 1, 1
80 x 1
90 x 1
100 x 1, 1 - first jerk was not great, second was better

Back Squat
80 x 5
110 x 3
130 x 2
145 x 1 - grinder, very tough

Not bad, got 2nd session in about 45 min, was going pretty quick between lifts!! :D

[azolylifter]

Just under 4 weeks out from the Arnold!! :D

Sunday, 2-3-13

Back Squat
bar x 10 and other warm-up
60 x 5
90 x 3
110 x 2
130 x 2 - didn't feel bad at all
140 x 2 - first rep was good, second was a bit grindy, back rounded :(

Monday

Snatch - want to get ready for 20/20 style workouts
bar work and warm-up
40 x 3
50 x 2, 2
62.5 x 1 x 5 OTM - no problem
67.5 x 1 x 5 OTM - also no problem
72.5 (80%) x 1 x 4/5 - missed 4th rep, a couple were out front, but last one was good - good start back into the Mills 20/20 style training

Front Squat
70 x 4
90 x 3
100 x 2
110 x 1
120 x 1
127.5 x 1 - not hard, but not easy, back rounded just a little bit at the sticking point
115 x 2 - really good, fairly easy reps

[Joel]

I had no idea you were / are an engineer. I think you made a great career move switching over as a patent lawyer, especially that you have a great technical background.. Congrats!

One thing is for sure with your position - Unlike the manufacturing sector, your job will be hard to outsource to China or India.. LOL..

Now hit the gym and kick ass at the Arnold's!! :)

Sounds good. I just need to follow a program or two without quitting and moving to something else mid-stream!! It's been a bit crazy lately with temp working hours over the holidays and now starting a new full-time position. It's been a little over 2.5 yrs since I've had a regular full-time position!! :eek:

This should have been yesterday, just didn't do it!!

Snatch
after warm-up
40 x 3 - after missing one due to tightness, got 3
50 x 3
60 x 2
67.5 x 2 (x,1,1), 2
70 x 2, 2
72.5 x 1 (x,1,x) - not too bad with fighting a raging headache

Snatch Pulls
80 x 3 - could tell it would be rough today
100 x 3 x 4 - first couple of sets were not great, but got better as I went, I really need to work on relaxing my traps coming off the floor

Pause Back Squat
60 x 4
90 x 3
105 x 2
110 x 2, 2
112.5 x 2, 2

Talked with a local Crossfit yesterday about coming in a couple days a week to keep motivation up now that I'm working again. Got a position as an IP Attorney at a local firm.

[azolylifter]

I had no idea you were / are an engineer. I think you made a great career move switching over as a patent lawyer, especially that you have a great technical background.. Congrats!

One thing is for sure with your position - Unlike the manufacturing sector, your job will be hard to outsource to China or India.. LOL..

Now hit the gym and kick ass at the Arnold's!! :)

Thanks!! Yeah, I "worked" as an engineer for over 10 yrs in the aviation industry, materials and process engineering. However, I do not have an Engineering degree, hence the difficulty in qualifying for the Patent Bar.

Tues, 2-5-13

Clean & Jerk
plenty of bar warm-up work
50 x 2
70 x 2
80 x 1
90 x 1 x 5 OT90 (every 90 sec) - felt good
97.5 x 1 x 5 OT90 - again, pretty good, but a couple were a bit rough, mainly due to recovery between singles

Back Squat - focused on stance a bit, not too wide, knees out
60 x 5
90 x 4
110 x 3
130 x 2 - put belt on here
140 x 1 - good, fast rep, left it here, legs were already feeling sore

[azolylifter]

Snatch
bar work and plenty of warm-up, especially for shoulders
40 x 3 - not great, we'll see
50 x 2
60 x 2 - 1st one pwr'd accidently
65 x 2 - 2nd one pwr'd accidently
70 x 1 x 5 OTM - missed 4th rep
72.5 x 1 x 5 OTM - missed 2nd, couple others weren't great, but made them

Clean & Jerk
60 x 2
80 x 1
92.5 x 1 x 5 OT2M - pretty good
100 x 1, 1 - actually pretty good reps!!

Front Squat
80 x 3
100 x 3
105 x 3
110 x 3

[Beth66]

What does OTM stand for?

[azolylifter]

What does OTM stand for?

On the minute. I try and get the rep at the top of the minute, so I usually get about 45-50 sec rest before the next rep.

[Beth66]

On the minute. I try and get the rep at the top of the minute, so I usually get about 45-50 sec rest before the next rep.

Oh -- OK, thanks. That's not much rest. I think I'd like that, but my coach is a big believer in rest between sets. At least 2 minutes, usually more.

[azolylifter]

Oh -- OK, thanks. That's not much rest. I think I'd like that, but my coach is a big believer in rest between sets. At least 2 minutes, usually more.

It's actually designed for conditioning and working technique. It makes you tired and technique usually gets better because you stop trying to muscle the bar into place, which I have a habit of doing. I also like this type of program better for volume than trips and dubs, get more out of it!!

[azolylifter]

Have finally decided on a training program. It will be more long term, mainly because I have too much of a tendancy to program shop/jump. Because I am working and will be studying for a couple of exams to further my career, I will be taking a step back from reading all the program recommendations. I am going back to a program that Glenn recommended to me and is only 4 days a week, but high(er) volume. You might have guessed it with this last week's logging, but it's based loosely around a 20/20-style programming.

Sat

Snatch - max for day
40 x 3
50 x 2, 2
60 x 1, 1
70 x 1 - very solid today
75 x F, 1 - not totally sure why I missed, probably thinking too much about the lift while lifting
80 x 1 - a bit forward on right side, but got it under control
82.5 x F, F, F - first rep was very close, just let the body relax when I got under it and locked it out, hit the sweet spot, then it just sort of "bounced" out, other 2 reps were somewhat close, just didn't get the bar "back"

Clean & Jerk
50 x 2
70 x 1
90 x 1
100 x 1
105 x 1 - left it here as I was a bit time crunched and wanted to squat, but will start pushing this up in the next couple of weeks

Back Squat
70 x 5
100 x 3
120 x 2
130 x 5 - last one was a grinder, but the first part of the set was good!!

[azolylifter]

Snatch - working up to 20/20 style reps, differing variations
warm-up and bar work
40 x 3
50 x 3
60 x 2
65 x 1 x 5 OTM - felt good
70 x 1 x 6 OTM (11FF11) - mentally took a break for those 2 lifts, not sure what was going on in my head, very distracted
72.5 x 1 x 5 OTM (F1111) - getting tired, I guess, first three reps were left out front, recovered reps 2 & 3, got decent lifts at the end :)

Back Squat
70 x 5
90 x 3
110 x 5 (set 1)
115 x 5 (set 2) w/belt
120 x 5 (set 3) w/belt - not bad

For a Monday and being distracted with life, not too bad a day. Need to get things going though for Arnold and beyond!!

[azolylifter]

Well, I just ended up being lazy yesterday, so made it up today. Had much more energy anyways!! :D

Power Snatch
warm-up and bar work
40 x 3
50 x 3
60 x 2
65 x 2, 2, 2 - most of these were nice and fast, but not as crisp as I would like, so will continue to work. but, I did like that I'm catching on solid feet instead of shooting the chest forward to catch the bar, mush better

Clean Ladder
60 x 2
80 x 2
Ladder OTM - 85 x 1; 87.5 x 1; 90 x 1; 92.5 x 1;95 x 1; 97.5 x 1; 100 x 1; 102.5 x 1; 105 x 1; 107.5 x 1 - was really huffing by the end, also took a slight bit longer rest as I got to the end

Snatch Pull Under - stand up, steady, then WITHOUT re-dipping, finish extension and pull under the bar - use about 50-60% 1RM
bar x 5
40 x 5 - too tired to get more, so stopped here

[azolylifter]

Well, being lazy Tues caught up with me Thurs, as my back and legs were tired and sore, so struggled with staying tight and maintaining positions!!

Snatch - Ladder
warm-up and bar work
40 x 3
50 x 2, 2
60 x 1; 62.5 x 1; 65 x 1; 67.5 x 1; 70 x 1; 72.5 x 1; 75 x F, F, F, F, F - this is where I hit the wall!! Even the lighter weights didn't feel stable!!

Front Squat
70 x 3
90 x 2
105 x 3; 110 x 3; 112.5 x 3

Some light jogging to get the mail, got pretty winded!!

[azolylifter]

Two weeks away from Arnold. I don't know if I'll really taper for it, or just do a mini-taper and treat it as a training meet!! Need the work right now as my body adjusts to working full-time again and lifting!!

Snatch
warm-up and bar work
40 x 3
50 x 2, 2
60 x 1, 1
70 x 1 - pretty solid lift
75 x 1 - even better
80 x 1 - a bit forward on rt side, so chased a few steps, but made it
82.5 x F, F, F, F - 2 of these were pretty close - need to focus on getting back at the top of the pull!!

Clean & Jerk
60 x 2
80 x 1, 1
90 x 1
100 x 1
105 x 1 - best rep
110 x 1 - got it, but the jerk was maybe pressed out :rolleyes:

Took a 10 min rest

Back Squat
60 x 5
90 x 3
110 x 2 - all without belt
125 x 2 - put belt on here
132.5 x 5 :D was really happy with this, about as hard as last week's, but it's only about a kg off previous 5RM!!

[azolylifter]

Snatch
40 x 3
50 x 3
60 x 2
65 x 1 x 5 OTM - felt good
70 x 1 x 5 OTM
72.5 x 1; 75 x F, 1; 77.5 x 1 - very solid lift; 80 x F, F, F - very close, just a bit tired

Really tried to focus on not pointing the toes too far out to the sides and getting back onto heels off the floor

Power Cleans
50 x 3
70 x 2
80 x 2 - just wanted some crisp work here, nothing too tiring

Back Squats
100 x 3 - was already warmed up, plus wanted to get 'er done
115 x 5; 120 x 5; 122.5 x 5 - felt good!! :D

[azolylifter]

Clean & Jerk
warm-up and bar work to get going
50 x 2, 2
70 x 2
80 x 2+1
90 x 2+1
100 x 2+1 - felt good, jerk was a bit stiff
105 x 2+1 - jerk was a bit forward, but cleans were strong
95 x 2 - first rep was solid, almost backward, second clean was great, but jerk was forward

Snatch Pull-Under
bar x 5 - took some work getting shoulders and body to get under the SN
40 x 5 - better, but fighting to keep the bar close
42.5 x 5 - best set here, just took a bit to get warmed up, will probably do these first when my next cycle starts after the Arnold as a warm-up for hang SN

Will be putting on compression pants tonight!!

[azolylifter]

Snatch
40 x 3
50 x 2, 2
60 x 1; 62.5 x 1; 65 x 1; 67.5 x 1; 70 x 1; 72.5 x 1; 75 x 1; 77.5 x F, F, F, 1 - only 1 min between reps, and most of them weren't pretty, but made progress; above 70 were all forward, except for the last rep, best one of the lot!!

Front Squat
50 x 5
70 x 3
90 x 3
105 x 3
110 x 3 (belt)
115 x 3 (belt)

Not bad, just trying to dial some things in for the meet next week. Will mostly be training through it and just having fun, but will do a mini-taper for it next week. Sat will be max-out day on the lifts. Then start a new cycle which I'm working on and will post here for comments.

[Beth66]

Taper weeks are so, so -- disconcerting. You look forward to them because you're beat up and tired and looking forward to the meet. Then they SUCK when they happen.

[azolylifter]

Taper weeks are so, so -- disconcerting. You look forward to them because you're beat up and tired and looking forward to the meet. Then they SUCK when they happen.

Yes, yes they are!! I was feeling it a bit today, legs were tired and had no second pull.

Snatch
warm-up and bar work
40 x 3
50 x 2, 2 - these all felt decent
60 x 1, 1 - starting to feel crappy here, but kept going
70 x 1 - very good rep, actually, thought I might have more
75 x F, F, F, 1 - after getting the misses out of the way, the make felt great, just heavy overhead, and it felt like I way overpulled
80 x F, F - nope, not there

They felt alright coming off the floor, but then no acceleration and losing positions

Clean & Jerk
60 x 2
80 x 1
90 x 1
100 x 1
110 x 1 - clean felt heavy, but good lift

Left it there to start recovery for Friday morning. I'll get in light sessions Mon and Tues, but then that's it.

[azolylifter]

Last workout before comp Friday morning!! Focusing on keeping the bar closer in the second pull as I realized that I'm letting it get away from me.

Snatch
40 x 3
50 x 3
60 x 2
70 x 1
72.5 x 1 - really good rep
75 x F, 1 - thinking too much about the lifts, second was made, but forward. Will have to get rested up and focus on NOT thinking through the lift

Clean & Jerk
50 x 2
70 x 1
80 x 1
90 x 1
100 x 1 - feeling good

Front Squat
110 x 2
120 x 1 - got on toes in the bottom, but stood it up
125 x 1

I'm ready for a fun meet. Mostly going for a total PR, so we'll see how things go!!

[Beth66]

Do you have a coach going with you to The Arnolds? Or will you know somebody there to count attempts for you and get you warmed up?

Have you decided on your openers and jumps -- or will your coach be figuring that out for you on site?

[azolylifter]

Do you have a coach going with you to The Arnolds? Or will you know somebody there to count attempts for you and get you warmed up?

Have you decided on your openers and jumps -- or will your coach be figuring that out for you on site?

No coach, and right now no one to count attempts. I can do it myself, but most likely I'll try and find someone there to help me out.

I know what I'll start CJ with, but not so much snatch. It's really been up and down lately, so not sure what I'll be able to do.

This is not really a serious meet for me, so it doesn't really matter too much. I just want a 200+ total!!

[Beth66]

Just have fun with it all then! Enjoy the spectacle that is The Arnold. I hear it's great people watching, and you can go venue to venue watching great athletes. I'd love to go one year.

[azolylifter]

Just have fun with it all then! Enjoy the spectacle that is The Arnold. I hear it's great people watching, and you can go venue to venue watching great athletes. I'd love to go one year.

Thanks, I had a pretty good comp, and tomorrow get to see some pretty good weightlifting!! Was early for me, as I was still on AZ time a little, so an 8AM weigh-in felt like 6AM and 10AM lifting felt like I needed to warm-up more!!

Weighed in at 84.55kg, a little heavier than normal. Need to get diet back in check!!

Snatch
opened with stated weight:
80 - make - actually powered it and it felt pretty light
84 - make - might have powered it too, but definitely caught it lower, but not full depth
87 - not even close, didn't finish the pull

Clean & Jerk
110 - make - felt pretty light
116 - caught it further into the neck than I wanted and struggled to get air after standing, rushed the jerk
116 - make - easier clean, got the jerk, but took it for a little walk

200kg total - only 2 kg off my best ever, so not bad to start the year off

I need to work on my second and third pull - above the knees and pulling under, that's where I'm struggling. So, looks like I'll be building boxes soon!! :D

[Beth66]

Sounds like a win! Congrats on a successful meet!

[azolylifter]

Mostly to reduce volume. However, also to start making progress again by allowing enough recovery between workouts.

I have a feeling you are nothing but a f'ing spammer!! :mad:

[azolylifter]

Started back into training today. Deciding whether to do Pan-Ams or not in June.

Snatch
warm-up - upper back felt pretty tight
40 x 3, 3
50 x 3
60 x 1 - started feeling the tightness here
65 x 1 x 10 OTM - made 7, missed reps 5, 7, & 8 - just need to get back into the groove!!

Back Squat
60 x 5
80 x 3
100 x 2
110 x 5, 5, 5 - first set felt alright, then felt hard

Palm-up wrist curl
Bar x 20

Reverse Curl
Bar x 12

Trying to get stronger in wrists and forearms, turnover in the snatch always feels better when I do!! :D

[NewWorldMan]

I have a feeling you are nothing but a f'ing spammer!! :mad:

If this poster is, at least they removed the links in his signature - a soft ban of sorts. I didn't worry about it too much as my log isn't much to look at any way :D

Onward and upward...

Kevin

[azolylifter]

If this poster is, at least they removed the links in his signature - a soft ban of sorts. I didn't worry about it too much as my log isn't much to look at any way :D

Onward and upward...

Kevin

I'm not worried too much, they're just really annoying!! I wish the IT guys running this forum would fix the obvious security faults.

My legs were VERY sore today!! But, lifting felt good, even if it wasn't much, just a little every day!!

Clean & Jerk
bar work and warm-up
50 x 2, 2
70 x 2
80 x 1
90 x 1 x 4 - about every 2 min, not bad, will ramp up reps next week

Snatch Pull-Under - similar to tall snatch
bar x 5, 5 - will get these up to work the pull under phase

Band Pull-Aparts x 8 - really feel these in the upper middle back

[azolylifter]

Snatch
warm-up - not hard in this 90 deg weather
40 x 3 - feeling a little heavy, but adjusted hips slightly up at the start
50 x 2
55 x 1 x 5 OTM - felt good once I got into it
60 x 1 x 5 OTM - put straps on here
65 x 1 x 5/6 OTM - missed 3rd rep, let hips rise too fast and got out of position, didn't finish extension, did an extra rep to make-up for it

Really like the start position now, I can really feel my back arch harder and I can feel my hips and legs tense and "loaded" ready to go!!

Clean & Jerk
50 x 2
70 x 2
80 x 1 x 5 OT1.5M - so had about 60-70 sec between reps
87.5 x 1 x 5 OT2M - first one felt heavy, but good reps after that, really focused on finishing extension on the clean, and getting the head through on the jerk

Have a bit fed tax refund coming, so will most likely be getting a new squat rack and change plates VERY soon!!

[NewWorldMan]

Looks like somebody is doing a Joe Mills type workout, at least until the new squat rack comes in.

Onward and upward...

[azolylifter]

Looks like somebody is doing a Joe Mills type workout, at least until the new squat rack comes in.

Onward and upward...

Yeah, I actually squatted also, but took too long a break trying to get the legs to recover a bit. Got tied up and didn't make it back out for an hour. I'll be doing a Mills style workout Saturdays with slightly less work on CJ's so I have enough left to squat to a hard 5 repper.

So, Back Squat
60 x 5, 5 - legs had started to stiffen up a bit
90 x 3
110 x 2
120 x 5 - felt harder than it should have, maybe should have not taken so long a break, or warmed up a little more!! :D

[azolylifter]

Was a little tired and mentally drained after work today.

Snatch
extra warm-up for shoulders
40 x 3
50 x 3
60 x 2 - pwr'd 2nd rep accidentally
67.5 x F, 1 x 10 OTM - missed reps 3 and 8, and was a little forward on 2 others - chalk it up to focus

Back Squat
60 x 5
80 x 3
100 x 2
107.5 x 5
112.5 x 5
115 x 5

Training took about 50 min. Hopefully will feel better for tomorrow's cleans

[azolylifter]

Snatch Pull-Under (similar to tall snatch)
much warm-up - sit in squat w/60kg on lap for 1:00
bar x 5
30 x 5
40 x 5

Clean
50 x 2+2jks
70 x 2 - only cleans
80 x 2
90 x 1
100 x 1
105 x 1

Snatch High Pulls - tried to pull to chin keeping bar close
60 x 5
80 x 3, 3

[azolylifter]

Power Snatch
40 x 3, 3
50 x 2
60 x 1
65 x 1, 1

Front Squat
60 x 5
80 x 3
97.5 x 3
102.5 x 3
105 x 3

[azolylifter]

Snatch
40 x 3, 3
50 x 3
60 x 2/3 - 1, F, 1
65 x 1/3 - 1, F, F - thinking too much about the lift
65 x 2/3 - 1, F, 1 - legs were sore and hip flexors felt tight

Clean & Jerk
60 x 1
70 x 1
80 x 1
90 x 1 - took the wife to dinner, just a quick one!!

[azolylifter]

Played golf Sat morn, 18 holes for 4:30 hrs. Def not used to this. Did some lifitng on Sun to loosen back up, but I think it got in the way of today's lifting. I hate being off schedule!!

Today (Mon):

Snatch
lots of warm-up, been working
40 x 3
50 x 2
60, 60, 62.5, 62.5, 65, 67.5(M), 67.5(M), 67.5, 70 x F, F, F, F, 1, 1 - all OTM

So, 8/14 today, not good. Not getting back onto heels when coming off the floor, need to work on that!!

Back Squat
70 x 4
90 x 3
105 x 5
110 x 5
115 x 5 - only somewhat hard set, so not bad

Push-up
BW x 8
BW+10kg x 8

[Beth66]

I think you may have meant to put this in here ;)


Today was a much better day for snatching.

Snatch - after good warm-up work/stretching
40 x 2+1 (power snatch + snatch)
50 x 1+1, 1+1 - actually missed one b/c bugs were bothering me
60 x 1 - felt solid, really finishing my pull
67.5 x 1 x 10 OTM - made all lifts, only rep 8 was a little forward

Front Squat
50 x 3 - really trying to focus on pushing the knees forward to counteract my long femurs
70 x 3
85 x 2
95 x 3; 100 x 3; 105 x 3 - good sets, will start pushing the weight

[azolylifter]

I think you may have meant to put this in here ;)


Today was a much better day for snatching.

Snatch - after good warm-up work/stretching
40 x 2+1 (power snatch + snatch)
50 x 1+1, 1+1 - actually missed one b/c bugs were bothering me
60 x 1 - felt solid, really finishing my pull
67.5 x 1 x 10 OTM - made all lifts, only rep 8 was a little forward

Front Squat
50 x 3 - really trying to focus on pushing the knees forward to counteract my long femurs
70 x 3
85 x 2
95 x 3; 100 x 3; 105 x 3 - good sets, will start pushing the weight

I did, thank you!! I deleted the post I made in your thread. I can be a complete dork sometimes, probably tired from the workout!! :o

[azolylifter]

Snatch Balance - no hip drive, just up on toes and punch under!!
bar x 5
40 x 3, 3
50 x 3, 3 - was light, but trying to make it feel better

Cleans
50 x 2
70 x 2
80 x 1
90 x 1 x 10 OTM - these were tough, but got through them well

Snatch Pulls to Deadlift
60 x 3 - high pulls
80 x 3 - pulls
95 x 3 - pulls, but not as high
110 x 3 - DL's, lost back tightness on last rep, need to work on it

[azolylifter]

Well, lesson learned, need to switch Thurs training to Tues/Wed. My back and legs were not ready for today's workout. That and I felt pretty tired from the get-go, not really sure why.

Snatch - wanted to hit 75 for 3 singles, no misses - short story it didn't happen
40 x 2+2 (pwr+full) - like these for warm-up
50 x 1+2
60 x 2 - things started to feel not so good here
65 x F, 1 - thumbs slipping, but definitely not feeling like a good day
70 x F, 1 - same
75 x F, F, F, F, F
70 x 1 - felt easy :confused:
75 x F - so pissed, stopped!!:mad:

Clean & Jerk
50 x 2
70 x 1
80 x 1
90 x 1 - jerks not feeling all that great
100 x 1, 1 - first jerk not good, but second one was pretty good

Back Squat - really felt legs and back being tired
70 x 5
90 x 3
110 x 2
120 x 2
127.5 x 5 - only first 2 felt decent, after that they were all tough, only last rep was grinder though

[azolylifter]

I really debated how to post a good April Fool's post, but it would've been too obvious!! :D

Snatch - lots of stretching, starting to really feel a difference with the warm-up work (about 10 min worth)
40 x 2+2 (power+full)
50 x 2, 2
60 x 2 (second was powered accidentally, too much thinking)
65 x 1 - came back
70 x 1 x 10/11 OTM - powered 3rd, missed 10, but made it up

Back Squat
70 x 4
90 x 3
110 x 5
112.5 x 5
115 x 5
117.5 x 5 - working on adding an extra set per week to get to 5 x 5

[Beth66]

70 x F, 1 - same
75 x F, F, F, F, F
70 x 1 - felt easy
75 x F - so pissed, stopped!!

Is a 5-kg jump a big jump for you at this weight? Or just a bad day?

[azolylifter]

Is a 5-kg jump a big jump for you at this weight? Or just a bad day?

Just a bad day. I was tore up from the Snatch deads on Thurs. I need to get them in earlier in the week.

[azolylifter]

Should've done this yesterday, but...oh well!!

Snatch Balance - minimal hip drive
bar x 5
40 x 3, 3
50 x 3
55 x 3 - I've done more than this, but doing these is really only a warm-up for cleans, so mostly to hit positions and stretch

Clean
50 x 3
70 x 2
85 x 1
95 x 1 x 8 OTM - made all, although a couple were on balls of feet, not bad

Snatch Pull to extend and hold
80 x 3
100 x 3
110 x 3 - these were kind of like a snatch dead with a hold at full extension

[azolylifter]

Front Squat - bc upper back was still tight from yesterday
bar x 5
50 x 5
70 x 3
90 x 3
100 x 2
105 x 2
110 x 2
105 x 2

Snatch Grip Push Press
50 x 5
70 x 5, 5

[azolylifter]

Well, the green coffee bean extract is working great. Haven't changed my diet and have dropped 2 lbs over the last 2 weeks.

Didn't really feel like training today, so kept it medium and short.

Snatch
40 x 3, 3
50 x 2, 2
60 x 1
65 x 1, 1

Clean & Jerk
50 x 2
70 x 1, 1
80 x 1
90 x 1

Back Squat
70 x 5
90 x 3
110 x 2
120 x 1
130 x 1 - put on belt here
135 x 1 - not bad, but didn't want to push it today

I'm going to get on a "real" program starting Mon. Just been doing whatever I feel like, so ready to get this going, and it's somewhat tailored to the time I have available!! :D I'll be following the FlatIron Crossfit Weightlifting workouts, somewhat Bulgarian inspired, but doable in an hour and by Master lifters!!

[azolylifter]

As mentioned, I started following a program, instead of just making stuff up. I like to lift heavy and often, but shorter duration due to work/time constraints. So, I decided to follow Flat Iron Crossfit's Olympic WOD, which is based on Bulgarian philosophies. Programmed by our own Tretzik.

Started a week back so's to plan the days just a little bit.

Snatch - 2 AHAP (as heavy as possible double)
40 x 2+2, 2+2 (pwr+full)
50 x 3
60 x F, 2 - hands slipping and pre-tensing up traps :mad:
65 x 2 - ugly reps, but no misses
70 x F, 1, F - this is where I figured out I was pre-tensing traps
60 x 2 x 5 - these were pretty awesome considering I figured out the traps thing!!

Front Squat - 2 AHAP
60 x 3
80 x 2
100 x 2
110 x 2 (belt)
115 x 2 (belt) - second rep was a bit ugly, so stopped here, felt heavy too

[azolylifter]

Not too bad for being a bit sore today.

Muscle Snatch - help warm-up
bar work
40 x 5

Clean & Jerk - 2 AHAP
50 x 2, 2
70 x 2
80 x 2
90 x 2+1 (2 cleans + 1 Jerk)
95 x 2+1 - stopped here as I was getting tired and didn't want to use my belt tonight
80 x (2+1) x 4 - all good except last jerk was forward

Back Squat - 2 AHAP
70 x 5
90 x 3
110 x 2
125 x 2
135 x 2 - felt heavy, so stopped here

[azolylifter]

Deviated just a little from the WOD today. The workout called for 1/2 snatch (where you pull and catch the bar, but no stand up) and jerks. Tomorrow calls for cleans and jerks, separated. I don't need that much work on jerks, I need leg strength.

Tretzik, if you're reading, I hope you understand. :D

1/2 Snatch - 6 x 3 (guessing it's supposed to be 6 triples)
40 x 3 - felt weird dumping from the bottom OHS position
50 x 3
55 x 3(4) - missed 3rd rep, too forward
60 x 3, 3, 3 - only had one that didn't hit perfectly

These really hit my quads, especially up around the hip flexors!!

Front Squat w/ drive (like jerk drive)
60 x 3
80 x 2
100 x 2
110 x 2 - good enough for today

[azolylifter]

I was tired and bit tight and sore tonight, so kept it short. Maybe another week or two to fully get acclimated to the program. :D

Clean
warm-up
50 x 2, 2
70 x 2, 2
80 x 2
90 x 2

Rack Jerk
50 x 3
70 x 2, 2
90 x 2
100 x 2

[azolylifter]

Well, Friday didn't happen, so made it up today. I'll probably keep doing things like that. I'm still trying to figure out some of the programming language as the site does not give descriptions on some things.

Saturday

Snatch - AHAP
warm-up
40 x 2+2 (power + full)
50 x 1+2 (power + full)
60 x 2
65 x 1 - getting better positions overhead, but boy do I feel slow
70 x 1 - felt better
75 x F, F, F - all were pretty close, just felt a bit slow getting under

Clean & Jerk
50 x 2
70 x 2
90 x 1 - maybe too big a jump
100 x 1 - solid, but clean recovery felt a bit heavy

got a call from a friend and wanted to hear about hid interview yesterday

Back Squat
60 x 5
80 x 4
100 x 3
120 x 2 - no belt!!
130 x 1 (belt)
140 x 1 (belt) - felt good
145 x 1 (belt) - grinder, so left it here, but feeling strong(er) :D

[azolylifter]

Snatch
good warm-up and some stretching
40 x 2+2
50 x 1+2
60 x 2 - getting better at hitting this
70 x 1 - solid!!
75 x 1 - solider!!! but knew I didn't have much more and I'm still getting used to this program
65 x 1 x 6 - miss on rep 5, bit rest were good

Front Squat
60 x 3
80 x 2
100 x 1
110 x 1 (belt)
120 x 1 (belt)
125 x 1 (belt) - good rep, upper back rounded a little

Well, tax day is here and gone. When I get my refund, I'll be purchasing a new squat rack. If anyone has good ideas for a good rack $400 or less, please post and let me know.

[Beth66]

I'm jealous you're getting a refund. We had to pay -- again!

[azolylifter]

I'm jealous you're getting a refund. We had to pay -- again!

We would have too, except for the fact I was unemployed for most of the year. And I have about $90k in student loans from law school. We ended up paying a little on AZ state, but get back a ton from Fed. Now that I'm working again, we'll have to see how it plays out for next year!! :D

Today's workout:

Clean & Jerk
50 x 2, 2
70 x 2
80 x 1
90 x 1
100 x 1 - didn't feel solid lockout on jerk
105 x 1 - same thing, so stopped here
95 x 1 x 5 - all were really good except one, so good work

Back Squat
80 x 4
100 x 3
120 x 1
130 x 1
140 x 1 - felt good
145 x 1 - even harder than Sat's, so stopped here

[azolylifter]

Good day today, got an interview for one firm, and the partner in charge of hiring at another firm wants to meet and talk (not quite a formal interview, maybe an informal one, though).

1/2 Snatch - pull and catch, then drop without standing
40 x 3
50 x 3
60 x 3, 3
62.5 x 3, 2(3) - got tired on last set, failed last rep

Power Jerk from Rack (BTN)
50 x 3
70 x 3
80 x 2
90 x 2
95 x 2
100 x 2 - second one was a little forward

[azolylifter]

Nailed a second interview for Monday lunch, this time with a big firm (means big $$$). Crossing my fingers!!

Workout today almost didn't happen due to lateness and general tiredness. :D

Power Clean
50 x 3, 3
70 x 3
80 x 3
85 x 3
90 x 3 - this set was a bit hard, and legs were feeling sore and tight tonight

Back Squat
60 x 7 - trying to loosen up quads
90 x 4
110 x 2
130 x 1 - the warm-up must've worked as this was easy
140 x 1, 1, 1 - instead of going to max today, I decided to just hit a few singles, this is right at 90% of 1RM, not bad

[azolylifter]

Well, for the time being, Friday's going to have to be my rest day. That means slight re-arranging of weekly workouts. However, I really like this program, so I'll find a way to make it work.

Today (would've been yesterday's workout)

Muscle Snatch
40 x 3, 3
50 x 3
55 x 3
60 x 2 (PR double!!)

Front Squat
60 x 3 (paused last rep)
80 x 3
100 x 2
110 x 1
120 x 1
125 x 1 (felt good
130 x F (felt a bit heavy, but descent was good and controlled, just let it get forward coming out of the hole)

[azolylifter]

Well, going to have to switch yesterday's workout with today's. Not really feeling motivated today, so it took some work to get going and keep going!! :eek:

Snatch
40 x 2+2 (power+full)
50 x 2, 2
60 x 1, 1 - first time in awhile that 60 felt decent while warming up (was using straps, tho')
65 x 1
70 x 1
75 x F, 1 - the miss was due to mentally not being in it, I think. Got after the second attempt!!

Clean - took about a 15 min break after SN
50 x 3
70 x 2
80 x 2
90 x 1
100 x 1 - feeling a bit heavy coming off the floor, but standing it up was not problemo!!

Back Squat
60 x 5
90 x 3
110 x 2
130 x 1 - and that's all I felt like today!!

Time to go for a recovery beer!!! :D

[Beth66]

Good luck on the lunch interview today!

Go get 'em!

[azolylifter]

Good luck on the lunch interview today!

Go get 'em!

Thanks!! I need more patent writing experience, but he gave me some really good advice about moving forward. I'm still waiting to hear from the Friday interview, and I'll be calling a couple firms in the next couple of weeks, so we'll see what happens!! :D

Today:

Snatch - heavy triple
40 x 2+2
50 x 3
60 x 3
65 x 3
70 x 3 - tough, but got'em without missing. still 10kg off best triple, but I'll get it back soon
50 x 3, 3, 3 (1 from floor, 2 from hang) - lower back was getting sore and pumped, so stopped after 3 sets

Front Squat - up to heavy triple
50 x 3
70 x 3 - started light to get my back feeling better
90 x 3
100 x 3
110 x 3 (put on belt)
115 x 3 - tough 3rd rep, but only 5kg off best triple!!

[azolylifter]

This was a tough workout!!

warmed up with snatch grip dislocates and drop snatches (just bar) to keep that mobility in place

Clean & Jerk
50 x 3 (yessir, these will be 3 ea CJ)
70 x 3
80 x 3 - OK, getting tough
90 x 3 - barely stood up last clean and jerk was a bit ugly, so stopped here
70 x 3, 3 - good stuff, felt light

Back Squat - to heavy triple
70 x 4
90 x 3
110 x 3
125 x 3 - felt okay, but knew I shouldn't push too heavy
132.5 x 3 - perfect weight, last rep was a bit grindy

[Beth66]

This was a tough workout!!

warmed up with snatch grip dislocates and drop snatches (just bar) to keep that mobility in place

Clean & Jerk
50 x 3 (yessir, these will be 3 ea CJ)
70 x 3
80 x 3 - OK, getting tough
90 x 3 - barely stood up last clean and jerk was a bit ugly, so stopped here
70 x 3, 3 - good stuff, felt light

Back Squat - to heavy triple
70 x 4
90 x 3
110 x 3
125 x 3 - felt okay, but knew I shouldn't push too heavy
132.5 x 3 - perfect weight, last rep was a bit grindy

Ohhhhh, C&J triples are sooooo hard and tiring!

[azolylifter]

Ohhhhh, C&J triples are sooooo hard and tiring!

Yes, they are!! :D

Took Wednesday off due to social meeting for legal professionals.

Power Snatch
40 x 3
50 x 3
55 x 3
60 x 3
62.5 x 3
65 x 3

Rack Jerks
60 x 3
80 x 3
90 x 3
100 x 3
105 x 3

[NewWorldMan]

Ohhhhh, C&J triples are sooooo hard and tiring!

I may be mistaken but C&J triples ( or even fives) are great for building strength.

[azolylifter]

I may be mistaken but C&J triples ( or even fives) are great for building strength.

I think they will be too, but they ARE hard!! And, I've never really done CJ for trips before.

[Pitseleh]

Welcome to my world :p

My current training plan has me doing C&J triples up to 85% a couple times a week! Very tiring and makes me feel out of shape because my heart rate gets so high!:eek:

[azolylifter]

Welcome to my world :p

My current training plan has me doing C&J triples up to 85% a couple times a week! Very tiring and makes me feel out of shape because my heart rate gets so high!:eek:

That was my biggest issue also, heart rate sky-rocketed!!

Snatch
40 x 2+2 (pwr+full)
50 x 3
60 x 2 - these felt decent
65 x 1
70 x 1 - wasn't feeling fast, but good rep
75 x 1 - felt good to make this without misses
80 x F, F, F, 1 - got better as I went, fetl good to make it, only 10kg under my best - will get back to it!!!

Clean & Jerk
60 x 2
70 x 1
80 x 1
90 x 1
100 x 1
105 x 1 - clean was decent (felt heavy off the floor), but jerk was wobbly for some reason

Front Squat
90 x 3
110 x 1
120 x 1
125 x 1
130 x F - need to start hitting this weight on the heavy single days!!

Not bad after a week of triples, stress from work, and celebrating my 16th anniversary last night!! :D

[azolylifter]

Well, I won't be competing at Master's Pan Ams due to missing the entry date a couple weeks ago (have had too much crap going on the last couple of weeks and I didn't pay attention). Next meet will be a local meet June 22, about 6 days before I turn 40!! :D Should be interesting.

Did a quick one today after 3 hrs in the sun at a picnic for lawyers (Young Lawyers Division of the State Bar).

Power Clean
50 x 3
70 x 3
75 x 3
80 x 3
85 x 3
90 x 3 - pretty good set here!!

[azolylifter]

Snatch
40 x 2+2
50 x 2, 2
60 x 2
70 x 2 - pretty easy
75 x 1/3 - first one flew up, second was bad, third was overhead but not quite stable, so didn't count it - best double is 80, so getting close!!
60 x 2, 2, 2, 2 - these were all nice!!

Front Squat
60 x 3
80 x 3
100 x 2
110 x 2
117.5 x 2 - not bad, but felt like I might have more
122.5 x 2 - first rep was decent, second was ugly with a capital U!!! :D

[azolylifter]

Yes, you read that right, I did not get training in yesterday. My in-laws came over to take us out to dinner for our anniversary, I had a couple beers and by the time we got home, I knew it wasn't going to happen. :o

Clean & Jerk
50 x 2, 2
70 x 2
80 x 2
90 x 2 - knew it might be rough to hit 100, second jerk was wobbly
97.5 x 2 - this was the right weight, cleans were easy, second jerk was a bit rough
82.5 x 2, 2, 2 - got tired by the end, but made all lifts

Back Squat
70 x 5
90 x 3
110 x 2
130 x 2
140 x 2 - second rep was a bit grindy, so left it here, will start pushing the weights on squats and lifts starting next week!!

[azolylifter]

Well, heading off to CA to Disneyland and CA Adventure for the weekend. Just a quick workout before hopping in the car for 5hrs.

Power Snatch
40 x 3, 3
50 x 3
60 x 3
65 x 3
67.5 x 3 - last rep was close, a bit too far out front

[azolylifter]

Of course, I took off Fri and Sat. After walking around for about 15 hrs each day, I was DONE!!!!

Got back this afternoon and wanted to get in a light workout to remove stiffness in legs and back.

Snatch
40 x 2, 2, 2

Clean & Jerk
50 x 2, 2

Back Squat
50 x 3
70 x 3
90 x 3
110 x 3

All in all, not too bad. Was doing some stretching out between sets too in addition to warming up work.

[Beth66]

Being on your feet, walking around, and standing on line can be surprisingly tiring and leads to achy muscles. You'd think our muscles would be so well conditioned, that walking would be easy, but that's not always the case. Especially when the walking continues for hour and hours on end!

[azolylifter]

Being on your feet, walking around, and standing on line can be surprisingly tiring and leads to achy muscles. You'd think our muscles would be so well conditioned, that walking would be easy, but that's not always the case. Especially when the walking continues for hour and hours on end!

Don't I know it!! My feet hurt so bad, back was bothering me most of the weekend and today, so I was a bit surprised at how well I lifted today!!

Snatch
40 x 3
50 x 2, 2
60 x 2
70 x 1
75 x 1
80 x 1 - a bit rough, might've pressed out, but I got it without missing!!
70 x 1 x 8 singles (about 90sec rest on average), no misses

Front Squat
70 x 3
90 x 2
110 x 1 - felt easy
120 x 1 - not bad
130 x F - crushed me!! I think my weekend finally caught up with me!! :D

[azolylifter]

Clean & Jerk
50 x 2
70 x 1, 1
80 x 1
90 x 1
100 x 1
107.5 x 1 - not bad, good lift
97.5 x 1 x 5 - most cleans were easy, jerks were tougher

Back Squat
80 x 3
100 x 2
120 x 1
130 x 1
140 x 1 - not really hard
147.5 x F - lost tension at the bottom and I was tired

[azolylifter]

Didn't really feel like lifting today, but got out there anyways!!

1/2 Snatch - pull and catch, then drop from bottom of OHS - no hook grip, no straps
40 x 3
50 x 3
55 x 3
60 x 3

Front Squat
60 x 3
80 x 3
100 x 2
110 x 1
120 x 1
125 x 1
127.5 x 1 - happy to hit this, not too ugly :D

[azolylifter]

I was lifting, but tired and not motivated. Then, I squatted Sat and tweaked my low back on the right side. Couldn't do much, so tried to rest it. Finally last night after a long'ish walk, I stretched it out and with some magic popping, today felt pretty good. Just lifted enough to not aggravate it!!

Snatch
40 x 3, 3 - felt pretty tight, but loosening up in the heat
50 x 2
60 x F, 1, 1 - grip was not so good in the heat, so strapped up
67.5 x 1
72.5 x 1 - a bit ugly, but there
75 x 1 - solid, so left it here and will get back to it this week

Front Squat - trying out the "squeeze glutes before squat" technique
50 x 4
70 x 3
90 x 2
110 x 1
120 x 1
125 x 1 - pretty solid, but was starting to feel the back complain a bit

[azolylifter]

Warmed up with hang muscle snatches and drop snatches with the bar.

Clean & Jerk
50 x 2, 2
70 x 2
80 x 1
90 x 1
100 x 1
105 x 1 - good solid rep

Back Squat
70 x 4
90 x 3
110 x 2
120 x 1
130 x 1
135 x 1
140 x 1
145 x 1 - pretty happy to hit this today - worked more on squeezing glutes

[azolylifter]

Good day today, had an interview that went well. Was told I was in the top 2-3 cadidates, so I'm hopeful.

Stopped by East Valley Crossfit to train since I was on the other side of town.

Snatch
40 x 3, 3 - not feeling it, so we'll see
50 x 2, 2 - better, but not what it should feel like
60 x 1, 1 - okay, but feel slow under
70 x F, 1 - the miss was due to not chalking up and hand slipping
75 x F, F, F, F - could not get bar back when pulling under, just not there, not feeling great either - could be from not using straps for a change??

Power Clean + Power Jerks - no boxes and rack not available
50 x 1+3, 1+3
70 x 1+3
80 x 1+3
90 x 1+3, 1+3 - second set wasn't great, but got all reps.

It really sucks to lower all the power jerk reps to front of shoulders and reset to hit next rep, hopefully it builds a bit of all-over body strength!! :D

[azolylifter]

Cleans
50 x 3
70 x 2, 2
80 x 2
90 x 1
100 x 1
105 x 1
110 x 1 - kind of tough, but felt I might have a touch more
112.5 x 1 - and....I was right!! solid clean, a little tough standing up, but not bad

That's it, kept it short and sweet tonight!! :D

[Pitseleh]

It really sucks to lower all the power jerk reps to front of shoulders and reset to hit next rep, hopefully it builds a bit of all-over body strength!! :D

This is what I have to do as I have no jerk blocks to use. I like to do behind the neck power jerks in that case as it is easier to lower behind the neck than in front.

[azolylifter]

This is what I have to do as I have no jerk blocks to use. I like to do behind the neck power jerks in that case as it is easier to lower behind the neck than in front.

Thanks, yeah, I know what you mean. When I do these at home, I usually do them behind the neck.

Front Squats
bar x 8
50 x 5
70 x 3
90 x 2
110 x 1
120 x 1
125 x 1
130 x 1
110 x 3
115 x 3