Split Your Lungs With Blood And Thunder

[SquatzAndPuke]

So I'm moving my workout log over here, because it seems more appropriate over here and nobody reads it in the other section anyways. Here's the link to my old log: http://forum.bodybuilding.com/showthread.php?t=112024671.

Stats
18
5'10"
160 lbs
12 inch pen0r.
4 months training

PR's
ATG Squat - 195x5
Press - 115x5
DL - 285x1
Clean and Jerk - 165
Snatch - Embarassing

My focus is Oly lifting and strength.

2009 Goals
ATG Squat - 315x1
Press - 145x1
DL - 405
Clean and Jerk - 100 kg
Snatch - 80 kg
Get to a lean 75 kg bodyweight
Close the CoC#2

[SquatzAndPuke]

Week 1
Monday:
Tall Clean, 5x3
Tall Snatch, 5x3
Weighed Chinups, 5x3
Grip

Tuesday:
Back Squat, 3x5
Snatch DL, 2x2
Push Press, 5x5

Thursday:
Snatch, Heavy Single, 3x1 at 85% of that single
Clean, Heavy Single, 3x1 at 85% of that single
Jerk, Heavy Single, 3x1 at 85% of that single
Pullups, 3xF
Grip

Friday:
Overhead Squat, 2x3
Front Squat, 3x5
Clean Pull, 3x2

Week 2
Monday:
Muscle Snatch, 5x3
Tall Clean, 5x3
Barbell Rows, 3x5
Grip

Tuesday:
Front Squat, 3x5
Clean DL, 2x2
Snatch Push Press, 5x5

Thursday:
Clean, Heavy Single, 3x1 at 85% of that single
Jerk, Heavy Single, 3x1 at 85% of that single
Snatch, Heavy Single, 3x1 at 85% of that single
Chinups, 3xF
Grip

Friday:
Snatch Balance, 2x3
Back Squat, 3x5
Snatch Pull, 3x2

[SquatzAndPuke]

Well, I just got back from vacation and of course I had to get a cold during the flight. Today's workout was what I expected - sub par, but at least I closed the CoC#1 for the first time with my right hand.

500m Row

OHS - I am buttwinking like a mother****er again on all my squats.
5@45
5@45
3@65
3@75
3@75
2@95 - lost it behind after the second rep.

Front Squat - I am buttwinking like a mother****er again on all my squats.
5@95
5@135
5@135
5@135

Clean Pulls
3@95
3@105
3@115
3@125
2@145
2@145
2@145

Rack Jerk - I'm pressing it out on nearly every heavy rep. I just cant get low enough under the bar for some reason.
3@95
3@115
2@125
1@135
1@135
1@135
1@135
1@135

Grip
3@#1 - Closed the mother****er.
5@#1
5@#1
5@#1
1 OC@#1

[SquatzAndPuke]

Ok workout.

500m Row

Tall Snatch - Form is getting snappier on these.
3@45
3@45
3@75
3@75+1 Muscle Snatch
3@75+1MS
2@85+1MS
2@85+1MS

Muscle Snatches
2@95
2@95
1@95 - lost the second one in front

Tall Cleans
3@45
3@45
3@65
3@95+1 Muscle Clean
3@95+1MC
2@115+1MC
2@115+1MC

Cleans - Just light ones to keep form sharp.
1@135
1@135
1@135

Barbell Rows
5@95
5@135
5@135
5@135

[SquatzAndPuke]

Note to self: EAT THE **** MORE.

500m Row

Front Squat - These felt light and strong
5@45
5@45
3@75
3@95
2@125
5@145
5@145
5@145

Snatch Push Press - I think I'm getting elbow tendonitis from all the snatch overhead stuff I've been doing.
5@45
5@45
5@75
3@95
5@105 - broke down and used the pussy pad here. While its nice not smashing the **** out of your neck every rep, it always makes the weight want to roll off.
5@105
5@105
3+2@105 - weight rolled off lol
5@105

Clean DL - Nice and easy
3@95
3@135
2@185
2@225
2@225

Note to self: EAT. THE. ****. MORE.

[SquatzAndPuke]

Fairly decent workout today even though I'm still sick.

500m Row

Clean - Cleans are feeling good.
1@95+5FS
1@95+4FS
1@125+2FS
1@135
1@145
1@155
1@165
1@175
0@150 - missed rack
1@150
1@150

Snatch - Snatches are getting better. I'm starting my second pull too early, and its causing me to miss out front on heavier weights.
1@65+1OHS
1@75+1OHS
1@85
1@95
1@105
0@115 - in front
0@115 - in back
0@115 - not tight in the catch
0@115 - in front
0@115 - in front
0@115 - in front
0@115 - in front
0@115 - almost ****ing had it. ****.
**** ITx1
1@105

Rack Jerk - Just light to work on form.
3@65
3@95
1@115
1@135

Chinups
12
10
7

[SquatzAndPuke]

I think I have a pinched nerve in my arm somewhere. I'm debating whether to go easy on snatch balances today or drop them altogether.

[SquatzAndPuke]

Went ok. Except that I feel injuries coming. My arm is not getting better and my knee hurts when I squat. FFFFFFFFFFFFFF.

750m Row

Snatch Balances
3@45
3@65
3@75
2@95
2@95

Squat - Was gonna go for 8's but decided to go easy on my knee.
5@95
5@125
5@145
5@145
5@145

Snatch Pulls - this is ****ing annoying. 145 flies off the floor likes its nothing. I could easily snatch this if my overhead strength wasn't teh sux0r.
3@95
2@125
2@145
2@145
2@145

Grip
3@#1
5@#1
5@#1
5@#1

[bonvec01]

Didn't really look at the log but reps for the Mastadon lyrics!

[SquatzAndPuke]

Thanks brah.

For teh nubs who are unaware:

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/labytsb3gfI&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/labytsb3gfI&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

[IGF-WON]

i think ill check this out some, looks good

[ShayThor1989]

what's with you and snatch brah?

[Wintermule]

Strong injuries. You remind me of my brother. He worked out with me one day and pulled **** in both his forearms so he couldn't straighten them for a week, and some weird bony lump formed on his chest.

[SquatzAndPuke]

i think ill check this out some, looks good
Thanks brah.


what's with you and snatch brah?
wut?


Strong injuries. You remind me of my brother. He worked out with me one day and pulled **** in both his forearms so he couldn't straighten them for a week, and some weird bony lump formed on his chest.

Injuries blow. Especially when you're a badass mother****er/stubborn dumbass like me and don't let them heal because you don't want to miss training.

[SquatzAndPuke]

Meh. Today was weird. I hit some Snatch PR's, which I was pretty excited about, but my Clean didn't feel good.

600m Row - I'm getting bored of rowing. I need to find another way to warmup.

Snatch - As usual, a lot of misses, but I feel like its getting better.
Warmup stuff with teh bar
1@65
1@75
1@85
1@95
1@105
0@110 - in front
0@110 - behind
1@110 - +5lb PR
0@115 - behind
0@115 - don't remember
1@115 - +10lb PR
0@120 - behind
0@120 - behind
0@120 - in front. I will get 120 on Thursday.
0@105 - too tired now
0@105 - same.

Clean - inconsistent and a ****ty catch. I have the suspicion that I scooped too early. Meh.
1@95
1@135
1@145
1@155
0@165 - incomplete 2nd pull
1@165
0@170
0@170
0@170 - not solid in the catch on all the missed 170's
1@140
1@140
1@140

Jerk Technique
Some@95 - Push Jerk+Split Jerk. Probably like 5 sets, I don't remember.

Pullups
11
9
6

[SquatzAndPuke]

BTW, here's my fitday:
http://fitday.com/fitness/PublicJournals.html?Owner=philmeh

[SquatzAndPuke]

Pretty good workout today.

750m Row

Front Squatz - Felt strong on these today. No grinding.
5@45
5@65
5@95
3@135
2@135
5@155
5@155
5@155

Push Press - little bit too much warmup on these I think. Might drop these to 3x5 as well.
10@45 - strict
5@65 - strict
5+2@75 - strict+PP
3+2@95 - strict+PP
5@110
5@110
5@110
5@110
4@110 - got the 5th one halfway up and that was it.

Snatch DL
2@95
1@125
1@145
2@175
2@175

Grip - Grip was teh suck today.
3@#1
5@#1
5@#1

Kettlebell Swings
10@53
10@53

[SquatzAndPuke]

Training was ok today, other than that my day sucked.

First, teh glossary:
CL - Clean
SN - Snatch
PL - Pull
TL - Tall
DL - Deadlift
PJ - Power Jerk
SJ - Split Jerk
FS - Front Squat

600m Row

Cleans - Pretty solid. Need to get my front squat up.
@95 - CL DL + CL PL + TL CL + FS + FS
@95 - CL DL + CL PL + TL CL + FS + FS
@125 - CL DL + CL PL + TL CL + FS + FS
@135 - CL DL + CL PL + CL PL + CL
@145 - CL DL + CL PL + CL
@155 - CL PL + CL
1@165 - bad rack, tough squat
1@175 - tough squat
0@180 - Missed CL. Racked it, but couldn't squat it up.
1@155
1@155

Snatch - My goal was to go up to 115 with no misses. I did, so I was happy about that.
@65 - SN DL + SN PL + TL SN + SN
@75 - SN DL + SN PL + TL SN + SN
@85 - SN DL + SN PL + SN
@95 - SN PL + SN
1@105 - Perfect.
1@110 - Also Perfect.
1@115 - Ok.
0@120 - Shoulders are just too weak.
0@120
0@105 - Snatches are very mental for me. If I miss, I'm more or less done.
1@95

Jerk - Olol. See notes.

Chinups
11
8

Notes: I seriously need to work on my jerks. What I jerked today was just pathetic. Instead of push presses on Tuesday, I'm going to do Split Jerks 5x2, ramping sets.

[SquatzAndPuke]

Any day that you hit a 40lb PR is a damn good one.

To make my profile more interesting, I'm going to make PR's red now, to get some color up in this bitch.


600m Row - boring.

Overhead Squat - **** yeah mother****er.
5@PVC
5@45
3@45
3@65
3@75
2@95
2@105
2@115
2@120
2@125
2@130
2@135 - 40# PR
0@145 - I'm pretty sure I could have squatted it but I couldn't get it up lol.

Squat - I think my form is getting better. I feel tighter at the bottom.
5@95
5@135
5@155
5@155
5@155

Bench - I benched olol.
8@45
5@95
5@115
5@115
5@115 - yes weak. I guess this is technically a PR seeing how I've never really barbell benched before.

Grip
3@#1
3@#1
3@#1
3@#1
75# Farmers Walk for a bit


I'm hoping to do some car pushing later.

EDIT: No car pushing today. Also, **** red. I can't even see the difference. I'm going to try blue.

[SquatzAndPuke]

I'm stoked to lift tommorow. I'm going to snatch 125.

Also, I need to stop eating so much mexican food.

Yes, strong taco bell bulk.

EDIT: SCRATCH THAT I AM A WEAK PUSSY.

[SquatzAndPuke]

Well, today was a strong fail. I spent like all night dreaming about how my snatches were going to suck today, so obviously they did. So obviously after my disappointing snatching I just felt pretty bleh and just kind of rushed and halfassed everything to get out of the gym. Kind of pissed that I managed to psyche myself out like that.

Oh well, it's just a workout. One workout won't make or break me. I'll be back tommorow, 100%.

Snatch
@65 - SN DL + SN PL + TL SN + OHS + OHS + Snatch
@75 - SN SL + SN PL + Snatch
@85 - SN DL + SN PL + Snatch
1@95
1@105
0@115 - behind. Figured I would just try to check this one off in my head and move on to 120.
0@120 - in front
0@120 - in front
0@120 - amost had it up but once again couldn't hold it.
1@95

Hang Power Clean
3@45
3@75
2@95
1@125
1@135
1@145
0@155 - almost broke my thumb trying to rack this
1@135
1@145
1@135

Snatch Pulls - My bul**** dream was about not being able to do the 2nd pull right, so I wanted to restore my confidence a little bit...these went pretty well.
2@135
2@135
2@135
2@135
2@135

Barbell Rows
5@135
5@145
5@145

Chinups
10
9

Reverse Hypers
10
10
10



Wish me better luck tommorow brahs.

[SquatzAndPuke]

Today was aight. Nothing special really.

I'm still trying to figure out how to best write down my workouts.

WHOOP DE ****ING DOO SOME ROWING TO WARMUP

Front Squats - these all felt pretty easy and strong. I think 165x3 is a rep PR, not entirely sure though.
45x5
75x3
95x5
135x3
155x1
165x3
165x3
165x3
165x3
165x3
135x5 - 1 1/4 Squats.

Push Jerk
45x5+2 - Press + PJ
75x3+2 - Press + PJ
95x2+3 - Press + PJ
125x2
130x2
135x2
140x2
145x1
135x1+1 - PC + PJ
135x1+1 - PC + PJ
135x1+1 - PC + PJ

Clean DL
135x2
185x2
235x2
235x2

GPP - did some rowing intervals. **** that ****. 5 minutes rest between intervals.
400m - 1:19
400m - 1:30
400m - 1:32
200m - 0:41

44# KB Presses
10R/8L

http://img33.picoodle.com/img/img33/3/1/20/f_epicfailkbm_9d4e2b8.jpg

[SquatzAndPuke]

My back hurts like a mother****er right now.

That is all.

[SquatzAndPuke]

K so I spent all day yesterday stretching and icing my back and it felt good again for my workout today. Then my workout was really good. Now my back hurts again. FFFFFFFFFFFFFF.


Clean and Jerk Stuff
Hang Power Clean + Push Jerk
75x3+3
95x2+2
125x2+2
135x1+1
140x1+1
145x1+1

Power Clean + Push Jerk
135x1+1
145x1+1
155x1+0
155x1+1 - 10# Jerk and PC PR
160x1+0 - 15# PC PR
160x1+1 - 15# Jerk PR
165x1+0 - 20# PC PR

Tall Clean + Push Jerk - Haven't done these in a while and it shows. I'm slow and not getting under the bar quickly.
45x3+1
95x3+1
95x3+1

Snatch Stuff
2 Position Snatch, Tall Snatch + Hang Snatch
45x1+1
45x1+1
65x1+1
75x1+1
85x1+1
95x1+1

Hang Snatch
95x1
105x1
Runoutoftimex1

Pullups
10
7
5

I felt aggressive and explosive today. Good sesh.


Also got these today. I'm excited to try them out tommorow. I just did some air squats in them and it feels amazing.


http://img19.picoodle.com/img/img19/3/1/22/f_photom_aa37848.jpg


http://img33.picoodle.com/img/img33/3/1/22/f_photo2m_223a371.jpg

you mirin tile floor?

[SquatzAndPuke]

Another good workout. The shoes feel great. My back feels like ****. I'm going to take 3 days off now, then start with a 3 day a week routine on Tuesday with hopes that the lower volume will keep my back from getting this sore.

Overhead Squats
PVCx5
45x5
45x3
75x3
95x3
110x1
120x2
125x2
130x2
135x2 - had kind of a hard time standing back up with the 2nd one.
140x1 - 5# PR. Couldn't hold the second one up.
135x1
135x0 - dropped it in front

Squats
45x5
95x5
145x3
165x3
175x7
175x7
175x6.5 - got stuck at parallel.

Bench Press - Strong bench lol.
45x8
95x5
115x3
120x5
120x5
120x5

GHD situps
****ed around doing some situps on these. Don't like it. Will try decline situps next week.

Grip Stuff

[rdrb]

Nice shoes lol.

[SquatzAndPuke]

Nice shoes lol.

you mirin?

[SquatzAndPuke]

GPP
3x200m car pushes down a very slight incline. About 30m back up said incline.
FYI, I drive/pushed a 4500lb Jeep with mud terrain tires.

Holy ****ing heart attack, batman.

[SquatzAndPuke]

So after a bunch of thinking today and plenty of examining my spine in the mirror, I've arrived at the conclusion that I've developed some lumbar lordosis and that's whats causing my back pain.

A)I lost my job a couple of weeks ago, so I've been sitting on my ass way more than usual.
+
B)All the olympic lifting has been lower back and quad intensive. My hamstrings and abs are probably too weak.
=
Anteriorly rotated pelvis = pain.

I've decided that the best way to fix this is to do conventional deadlifts again and add heavy ab work.

This is the new routine I plan on doing starting Tuesday:

Week A: Deadlift ME
Day1:
Snatch, Heavy Single, 85% 3x1
HPC+PJ, 90% 6x1
Front Squat, 5x2
Chinups, 3xF s/s w/ heavy abs, 3x5

Day2:
Overhead Squat, 5x2
Deadlift ME, 1x5, 1x3, Heavy Single
Bench, 3x5

Day3:
PC+PJ, Heavy Single, 85% 3x1
Hang Snatch, 90% 6x1
Back Squat, 5x3
Pullups, 3xF s/s w/ heavy abs 3x5

Week B: Deadlift DE
Day1:
PC+PJ, Heavy Single, 85% 3x1
Hang Snatch, 90% 6x1
Front Squat, 5x3
Chinups, 3xF s/s w/ heavy abs, 3x5

Day2:
OHS, 5x2
DL DE, 8x2(speed)
Bench, 3x5
GHR, 3x5

Day3:
Snatch, Heavy Single, 85% 3x1
HPC+PJ, 90% 6x1
Back Squat, 3x8
Pullups, 3xF s/s w/ heavy abs 3x5

This is of course subject to change and I'll probably end up tweaking this around a little bit. I'm gonna try this for a couple of weeks. I'm pretty confident that this + sitting less should fix my back.

[SquatzAndPuke]

Ok as usual I'm changing my mind about the routine. I'm going to really focus on hamstring, glute, and ab work for the next 3 to 4 weeks. THis is what I'm gonna do:

Day 1: C+J
PC + PJ, heavy single, 85% 3x1
Hang Snatch, 90% 6x1
Romanian Deadlift, 3x5
Chinups, 3xF
Trunk stabilization(rollouts, planks)

Day 2: Strength
Overhead Squat, 5x2
Front Squat, 6x3
Bench Press, 3x5
Farmers walks

Day 3: Snatch
Snatch, heavy single, 85% 3x1
HPC + PJ, 90% 6x1
Glute Ham Raise, 3x5
Pullups, 3xF
Ab strength(cable crunches, hanging leg raises)

Going to the gym in like 1 hour.

[SquatzAndPuke]

Had a fairly good lifting day today, good to be back in the gym after 3 days off. RDL's and ab work is exactly what I need to fix my back issue, but I'm not sure how well I like 3/week routines. Feels like I'm cramming too much into 1 session. I'll reevaluate next week and will probably switch to 4/week again.

Clean and Jerk stuff

HPC+PJ+TC+PJ - Played around with higher weight increases during my warmup. Not sure if want.
75x1+1+1+1
75x1+1+1+1
95x1+1+1+1
95x1+1+1+1

PC+PJ - not aggressive and strong in the jerk today. Bleh.
135x1+1
135x1+1
145x1+1
155x1+0
165x1 - PC only. This felt pretty strong and easy.
165x1 - PC only
165x1 - PC only
145x1+1
145x1+1
145x1+1
135x1+1
135x1+1

Snatch Stuff - Not too explosive for all this **** anymore

High Hang Snatch + Mid Hang Snatch
45x2+2
75x1+1
75x1+1
95x1+1
95x1+1
95x1+1

Mid Hang Snatch - explosiveness=0
95x1
105x0
95x1
100x0

Romanian Deadlift - just testing the waters and trying to learn form. Felt pretty good.
45x5
95x5
145x5
195x5
195x5
Hands hurting like ****x1
195x5

Weighed Planks - ab work is teh gay. Dunno how much the weighed vest weighs, maybe 20 pounds or so.
70 seconds
60 seconds
50 seconds
1 minute rest between sets

Chinups
8
8
6+1+1

Turkish Situps - beginning part of a turkish get up.
16kgx5 L/R

I will have ab DOMS tommorow.

[SquatzAndPuke]

Good **** today.

Overhead Squats - you guise best be miring.
45x5
45x3
75x3
75x2
95x2
95x2
115x1
125x2
130x2
135x2
140x2 - 1 rep PR
145x2 - 5# PR
145x1

Front Squat - these were kinda tough and form wasn't perfect. Oh well.
45x5
95x5
145x5
175x3 - 10# PR
175x3
175x3
175x3
175x3

Bench Press - improving steadily. I need to figure out that whole pinching the shoulder blades together deal.
45x5
95x5
115x2
125x5 - 5# PR
125x5
125x5

Jerk Practice - inb4 sexual innuendo.

75# Farmers Walk - Moving up to 85#'s next time.
4x175ft.

[SquatzAndPuke]

Meh. Kinda sucky today. Legs were tired and didn't feel strong.

Snatches - These are just not really improving somehow, and it's starting to piss me off. I can receive 120 now, but I can't recover it, which is what I don't get. If I can OHS 145 for an easy double, I should be able to stand up with 120.
Bar Work
60x2
80x2
95x2
105x2
110x1
115x0
115x0
115x0
Get angryx1
115x1
120x0
120x0
120x0
95x2
95x2
105x1

Clean + Jerk stuff - My jerk sucks too, and it's also not really improving.

Tall Clean+Press+Power Jerk
45x3+3+3
65x3+3+3
95x2+2+2
100x2+2+2
105x2+2+2

Hang Clean+Push Press+Power Jerk
125x2+2+2

Hang Clean+Power Jerk
135x2+2
145x2+1
155x1+0
155x1+0

Glute Ham Raise - easy
BWx8
+10x8
+10x8

Rope Climb + Pullups - Rope is like 20 feet long.
1+4
1+2
1+2

Ab stuff

[IGF-WON]

that seems to happen a lot, youll probably just "get it" one day, or you could practice pausing in the catch position on the snatch, that seems to work for me sometimes

[SquatzAndPuke]

that seems to happen a lot, youll probably just "get it" one day, or you could practice pausing in the catch position on the snatch, that seems to work for me sometimes

I just need to focus on moving up in steps, and get consistent and good at one weight before moving up.

115 isn't that consistent for me, so I need to stop being an idiot and pushing for 120 and instead start doing more singles at 115 and getting 115 consistent and good before moving up to 120.

[SquatzAndPuke]

Alright, my workouts are gonna be a little different for a while.

I train at a Crossfit gym and there's a bunch of guys who do a different WOD - aimed at increasing the major barbell lifts and 5-10 min metcon. It's not as bad as the regular Crossfit WOD, cause it's not really full of stupid **** and it has a bit of program progression at least. Anyways, I'm going to train with them at least for a little while. While generally I think Crossfit is teh ghey and Greg Glassman is a prick, the reasons I'm doing this are because -

-they're cool and strong guys and its more motivating than training by yourself.
-My oly lifts are stalling and I think it will help to mix things up a little and get a better base to work with.

I dunno how long I'll do it, but probably for a month or so and then I'll reevaluate. This will be Mon-Thurs, and on Saturday I'm gonna do some strongman type stuff.

Anyways, here's todays workout. **** metcon.

5 rounds of
20 pushpresses, 65#
12 pullups

I did strict pullups. I refuse to do ****ing kipping pullups. I did this **** in 13:54 and it sucked balls. I don't like it but I think it will help.

Then I did some situps on the GHR.

[SquatzAndPuke]

Pretty good workout today...it's much more motivating training with others.

Snatch - form wasn't spot on today but I got them up.
65xsome warmup stuff...muscle snatches and hang snatches.
75x1
95x1
95x1
95x1
95x1
105x1
105x1
110x1
115x1
115x1

Clean and Jerk - jerk felt strong today.
Bar Work
135x1
135x1
135x1
155x1
155x1
160x1
165x1 - 5# PR

Squats - was gonna do 5 sets but my back was pretty fried so I only did 4.
135x5
165x1
185x2
185x2
185x2
185x2

[SquatzAndPuke]

Todays workout was kinda gay. My back was stiff as **** so I took it easy and only did 135# instead of 225#.

21-15-9 reps of
135# deadlift
pushups

in 3:47.

[SquatzAndPuke]

Todays workout was ok. Today's nutrition has sucked ass so far.

Front Squat - easy ****.
45x5
45x5
95x5
145x3
165x1
175x3
175x3
175x3
175x3
175x3
175x3

Bench - bench blows. I don't know why it's so hard for people to KEEP THEIR ****ING HANDS OFF THE BAR when they're spotting. I DON'T WANT TO DO FORCED REPS, AND I DON'T WANT TO "PUSH MYSELF TO DO MORE". Just stfu and take the bar if I can't push it up anymore. Still, I'm kind of stoked to bench 135 next week.
45x10
95x5
115x2
130x5
130x5
130x5
130x2.5 - first rep didn't really count cause for some reason I stopped like an inch short of my chest.

Weighed Chins - I should do these more often.
BWx3
+45x3
+45x3
+45x3
+45x1

Ring Dips - I should do these more often too.
BWx3
BWx2
BWx2
BWx1.5

Glute Ham Raises - just easy on these.
BWx5
BWx5

Technique practice

[d34dlift]

subbed

how much do you pay for your cf gym?

[IGF-WON]

i hear you on the bench, unless its someone i know well i just dont use a spotter anymore. Ive gotten good at rolling it down to my legs and sitting up so i can re-rack it

[SquatzAndPuke]

subbed

how much do you pay for your cf gym?

Too much, $80 a month. It's worth it though - decent bars, bumpers, platforms, GHR's, C2 rowers, and some other **** that's fun to **** around with every once in a while (KB's, ropes to climb).


i hear you on the bench, unless its someone i know well i just dont use a spotter anymore. Ive gotten good at rolling it down to my legs and sitting up so i can re-rack it

Yeah I think I might just do the roll of shame from now on. I think once I bench BW I'm just going to switch over to weighed dips anyways.

Front Squats and BTN Split Jerks coming up in a couple of hours.

[d34dlift]

Too much, $80 a month. It's worth it though - decent bars, bumpers, platforms, GHR's, C2 rowers, and some other **** that's fun to **** around with every once in a while (KB's, ropes to climb).



Yeah I think I might just do the roll of shame from now on. I think once I bench BW I'm just going to switch over to weighed dips anyways.

Front Squats and BTN Split Jerks coming up in a couple of hours.
nice brah.

I lift at home, but whenever our house gets sold I'm probably gonna be lifting here:

KqpLD3rI_v8

basically everything I could ever need/want and then some lolz.

[SquatzAndPuke]

I'm sick.

Whatever, I ****ing went and trained anyways. It went ok, can't really complain considering I can't really breathe and my ears are plugged and ****.

C2 Fish Game - Score 1440

Front Squat
45x5
45x5
95x5
145x3
165x1
180x3
180x3
180x3
180x3
180x3 - last couple of reps were a grind. Would have been easy if I wasn't sick. 185 should be a piece of cake on Friday.

BTN Split Jerk - **** split jerks. I can't get under them without pressing out. I don't feel strong or stable under them. **** it. I'm gonna start to squat jerk instead.
Lightweightxa whole bunch to try to work on technique.

Pullups
BWx9
BWx8
BWx6

[SquatzAndPuke]

nice brah.

I lift at home, but whenever our house gets sold I'm probably gonna be lifting here:


basically everything I could ever need/want and then some lolz.

Strong curls at 1:30.

Looks like a pretty cool place though, it's nice training with competetive and strong dudes.

Also, split snatches look ****ing cool.

[SquatzAndPuke]

Today was ok.

I think I figured out leg drive on teh bench.

Also, benching before trying to OHS was a bad idea.

Muscle Snatch - felt good
Bar Work
65x2
65x2
65x2

Bench - pretty easy
45x10
95x5
115x2
135x5
135x5
135x5

Clean Grip OHS - ****ing hard.
45x3
75x3
95x3
125x2

Front Squat - I was hoping to get my squatting fix with the OHS, but my shoulders were shot from benching.
135x3
135x3
I may have done a 3rd set here.

Romanian Deadlift
135x5
185x4
205x3
205x3
205x3
205x3
205x3

[SquatzAndPuke]

Didn't really have a great workout today.

I had an eye exam earlier today and couldn't see **** afterwards for like 3 hours, so I got to the gym like 3 hours later than usual.

Fine, whatever.

Unfortunately, at 6 I had to witness the grotesque horror that is a Crossfit class - several 20 something chicks trying to look cute while getting "fuctionally" fit.

At least now I know why the bumper 10's are FUBAR'd. Also, women annoy me. Also, wearing sunglasses indoors while working out makes everybody avoid you.

High Hang Snatch - these felt pretty crisp and snappy.
PVC work
Bar work
45x2
65x2
75x1
85x1
85x1
85x1
85x1
85x1
85x1
85x1 - Power Snatch

Front Squat - felt weak on these. Also, had a dude next to me doing snatches for time and hearing that **** get dropped right next to me ****ed up my concentration. I'll get these Monday.
45x5
95x5
135x3
165x1
185x3
185x3 - grind
185x2 - tried a third but got stuck just above parallel.
185x2 - same ****
185x1 - Meh

Push Press - felt weak on these too, and my form needs some work.
45x5
95x5
125x3
130x2
125x3
125x3
125x3

Weighed Chins - I'm a weak little pussy. **** me.
BWx3
35x5
35x4
35x3
35x2

Better luck on Monday I guess.

[SquatzAndPuke]

Kind of a ****ty day today.

Got jewed out of $20 bucks by my optometrist, and I think my computer has a virus. It's acting all weird and ****. **** Windows 2000.

My workout was okay.

Muscle Snatch - I think my Snatch technique is getting much better. These felt crispy. Crispy like a french fry. A good one, not one of those floppy dick McDonalds ones.
Bar Work
65x2
75x2
85x2
95x1
95x1
95x1
95x1
95x1

Snatch Balance+Tall Clean - I need to snatch balance moar.
95x0+1 - behind
95x0+1 - in front
95x1+1 - crispy
95x1+1 - crispy
95x1+1 - crispy

Front Squat - Felt a little stronger but not really. Gonna do doubles at 190 on Friday
95x5
135x4
165x2
185x3
185x3
185x3
185x3
185x2

Push Press - sloppy technique+weak ****=****ty PP
45x8 strict
95x5
115x2
130x3
130x2+1 Powerclean
130x3+1 PC
130x2+1 PC
130x1

Pullups and ****
25 chinups for time: 4:05
10 pullups for time: 1:11

[SquatzAndPuke]

My back is feeling like a little bitch again...I want to powerclean today cause I haven't in forever.

It's probably not a smart idea. I'm probably going to do it anyway. FML.

[singyay4ed]

Nice journal.

Seen many white whales lately?

[SquatzAndPuke]

Hella blue mother****ers.

Clean Stuff - RDL's have been paying off.
Power Cleans
95x2 - hang
95x2 - hang
135x2
145x2
155x2
165x2
170x0 - didn't rack
170x1 - 5# PR
175x1 - 10# PR

Cleans
180x1 - 5# PR
185x0 - soft in the catch
185(84kg)x1 - 10# PR

Bench - coming right along. 3x5 FTW
45x8
95x5
125x2
140x5
140x5
140x5 - last couple of reps were tough.

Romanian Deadlift
135x5
185x3
215x3
215x3
215x3
215x3
215x3

Back held up fine, tweaked it a little bit at the end when I was putting plates away. FML.

Should be ok tommorow though.

[SquatzAndPuke]

http://img19.picoodle.com/img/img19/3/2/19/f_madflexibilm_8f21759.jpg

How the **** is this anatomically possible?

[IGF-WON]

Hella blue mother****ers.

Clean Stuff - RDL's have been paying off.
Power Cleans
95x2 - hang
95x2 - hang
135x2
145x2
155x2
165x2
170x0 - didn't rack
170x1 - 5# PR
175x1 - 10# PR

Cleans
180x1 - 5# PR
185x0 - soft in the catch
185(85kg)x1 - 10# PR

Bench - coming right along. 3x5 FTW
45x8
95x5
125x2
140x5
140x5
140x5 - last couple of reps were tough.

Romanian Deadlift
135x5
185x3
215x3
215x3
215x3
215x3
215x3

Back held up fine, tweaked it a little bit at the end when I was putting plates away. FML.

Should be ok tommorow though.

wow solid cleans, now you just have to jerk that haha


http://img19.picoodle.com/img/img19/3/2/19/f_madflexibilm_8f21759.jpg

How the **** is this anatomically possible?

thats insane, how is still in 1 piece?

[SquatzAndPuke]

wow solid cleans, now you just have to jerk that haha

Yeah I try not to think about that :P
I finally need to decide which jerking style I want to use and get serious about learning technique...my jerks suck ass.



thats insane, how is still in 1 piece?

I don't know. How does he squat up from that low?

[SquatzAndPuke]

I felt like **** today when I was lifting, all dizzy and ****.

Managed to stick with it though, and hit a 20# Snatch PR. :)

Snatch - took me a looooong time to get my groove today.
Bar Work
65x2+2 - MS+SB
75x1+1+1 - MS+SB+SN
85x1+1 - SN+SB
95x2
105x2
Get pissed due to a lot of misses I didn't feel like recordingx1
Self inspiring motivational talkx1
115x3 - all solid.
120x1 - 5# PR
125x1 - 10# PR
130x0 - in front
130x0 - received it, couldn't recover it. Mentally checked that one off as recovered, and moved up to 135
135(61kg)x1 - **** YEAH ONE PLATE! 20# PR.
140x0 - pretty done by now
140x0 - will nail this on Monday.

Front Squat - these didn't really go as planned...I wanted 5x2 at 190. Oh well.
45x5
95x4
135x3
165x2
190(86kg)x2 - 5# PR
190x2
190x2
190x1
190x0

Press - my left shoulder felt weird on these at lockout
45x5
75x5
95x5
95x5
95x5
95x5
95x5

25 Chinups for time
3:39


Plan for next week is to do 2 ME days...Monday I'll be maxing Snatch and C+J with the CF guys...hoping to hit a 140 Snatch and a 175 C+J.

Thursday I'm gonna do a Crossfit Total(Squat, Press, Deadlift). Hoping to hit 225/115/315 on that.

[d34dlift]

135(61kg)x1 - **** YEAH ONE PLATE! 20# PR.


:mad:


sigh
race to 150 then...

[SquatzAndPuke]

Cliffs:
-****ty day
-****ed up my back
-****ed up my shoulder
-not lifting for the rest of the week
-really depressed

/wrists

[SquatzAndPuke]

CoC#1
5x3 L/R

Curlz
Enough to make me feel like a raging homo

False Grip Pullups
Some

Wrist Rolls
Some

Lay in bed and watch Jack Bauer shoot people
5 hours and counting.

[SquatzAndPuke]

Bleh. I want to squat again on Monday.

Reverse Hyper - Feels good man.
Legsx10
Legsx10
Legsx10
Legsx10

Seated Press - Meh, kinda gay.
45x5
65x5
95x5
95x5
95x5
75x7

Hamstring Curls - super gay
Setting 6x8
Setting 10x5
Setting 10x5
Setting 10x5
Setting 8x8

Bench - Working on technique and speed, taking it easy on my shoulder which I ****ed up on Monday benching. Worked on pulling my shoulders back and down and maintaining upper back tightmess. It feels better on the shoulder but it makes it hard to incorporate leg drive cause there's just another thing to think about. Also, moved my grip in a little(pinkies on the rings). I like how this feels.
45x10
~10 doubles at 95

Tricep Pushdown - lolwut
50x8
50x8
50x8

Face Pulls - I like these actually. It also makes people look at me funny.
50x10
60x10
60x10
60x10

[dcamnc]

Get well dood.

[SquatzAndPuke]

Get well dood.

Trying hard. Thanks man.

[Baker19]

what's with you and snatch brah?

he cant get any

pwned

now I leave
xo

-baker

[SquatzAndPuke]

he cant get any

pwned

now I leave
xo

-baker

Thanks brah.

[SquatzAndPuke]

I am so looking forward to squatting again on Monday.

Reverse Hypers
Legsx10
Legsx10
Legsx10
Legsx10

Chinups - Just wanted to find my max atm.
BWx8
+25x6
+35x4
+45x2
+50x1
+55x1
+60x1
+70x0 - I think I might have had 65 in me. Oh well.
+45x2.8
+45x2
+45x1

Smith Machine Shrugs - possibly the stupidest exercise I've ever done.
90x10
180x10
180x10
Feel like a raging homox1
Walk awayx1

False Grip Pullups
Some

45 degree chestsupportedtbarrowthing
45x8
90x6
70x8
70x8
70x8

Calf Raise
135x12
155x8
155x8
155x8

Barbell Curls
70x8
80x6
80x4


Then, I leave the gym, only to find that some dumb bitch double parked me. Unfortunately, her car was automatic, in park, and locked, so I couldn't just push it out of the way. So I had to wait 10 minutes. ****ing bitch.

[d34dlift]

Then, I leave the gym, only to find that some dumb bitch double parked me. Unfortunately, her car was automatic, in park, and locked, so I couldn't just push it out of the way. So I had to wait 10 minutes. ****ing bitch.

that sucks lol

It'll get better, brah.

strong chinups btw.

[SquatzAndPuke]

Aight, starting a 10 week strength cycle tomorrow that's pretty much a Texas Method/Starting Strength hybrid. Squats will be Texas Method, whereas Bench and Press will be Starting Strength until I stall (probably 4-5 weeks in), at which point I'll do them Texas Method style too. Here's what it's gonna look like:

Monday
Power Cleans, 5x1 90%
Front Squats, 5x5
Bench/Press, 3x5(alternate)

Weighed Hypers, 3x8
Weighed Abs, 3x8

Rowing Intervals

Tuesday
CoC closes
Pinch grip

Wednesday
Some sort of snatch complex
Back Squat, 3x3
Bench/Press 3x5(alternate)
Weighed Chins, 3x5

Isometric Abs
Facepulls, 3x10

Friday
Front Squat, heavy single/double/triple
Bench/Press, 3x5(alternating)
RDL, 5x3/Deadlift, heavy single, 90%x3(deadlift every 3rd week)

Reverse Hypers, 4x10
Ring Dips, 3x8
Barbell Curls, 3x8
Calf Raises, 3x8

Sprint Work

Saturday
CoC overcrushes
Wrist roller

Goals for this cycle
1)Complete the whole cycle without injury
2)Don't miss a workout
2.5)DO NOT **** WITH THIS ROUTINE. STAY CONSISTENT.
3)Bulk to 175

4)Front Squat 235
5)Power Clean 195
6)Bench 175
7)Press 135
8)Chinup +75
9)Deadlift 315(No idea where I'm at DL wise right now, so being a little conservative here)
10)Close CoC#1 for 5 easy reps

11)Improve form on every lift.

Stoked to start tommorow. Time for some real training again. I'm not gonna PC or snatch this week yet...maybe RDL's on Friday if my back feels 100%. Next week I'll start PC's again, the week after that Snatches.

[SquatzAndPuke]

Oh, also, I have gnarly calf DOMS today. Hopefully It clears up by tommorow.

[d34dlift]

good luck with the new routine brah!

[SquatzAndPuke]

Felt pretty strong today.

Front Squats - Legs are gonna be sore as **** tommorow. Form felt good. I was in a rush so rest was lower than I would have liked. Oh well.
45x5
95x5
135x4
170x5
170x5
170x5
170x5
170x5

Hang Power Cleans - light obviously. Working on form and taking it easy on my spinal failrectors.
95x3
95x3
95x3

Bench - This is the weight I did on Monday when I injured myself. Felt alright. Still not too happy with my form...still can't really keep the upper back tight.
45x5
95x5
135x3
145x5
145x5
145x5

Hypers
BWx10
BWx10 - short pause at the top of every rep
BWx10 - short pause at the top of every rep

Rope crunches - used too much hip. Gotta make sure to flex my cheeks next time.
70x8
70x8
70x8

No time for rowing today. Oh well, 5x5 squats are enough cardio.

[dcamnc]

Killing those front squats!

[SquatzAndPuke]

Killing those front squats!

Thanks. Going for 195x1 on Friday...hopefully I'll get 200x1.

Today: Grip

CoC #1 closes - right hand felt strong, left not so much
3x5 L/R

Plate Pinching - for some reason my left was stronger here. Weird.
2 tens - 1 set
3 tens - 3 sets

Muscle Up Practice
Got a couple of really ugly kipping ones starting with my feet on the ground.

[SquatzAndPuke]

Meh...mixed feelings about todays workout. I finally got a semi-legit muscle up(didn't start at a complete deadhang) and I'm pretty sure I'll have a legit one by end of next week. On the other hand I felt weak as **** today and now my elbows hurt.

We also got some cool new stuff at the gym, new bumpers and fractional plates. New **** is always cool.

Back Squat - Low bar to parallel. First time I've ever squatted like this. Feels weird but I kind of like it.
45x5
45x3
95x3
135x3
155x3
155x3
155x3

Press - gay. weak. FML.
Jerk bar work
45x5
65x5
105x4
97x5 - fractional plates ftw.
97x5
97x4

I tried breathing at the top of the rep on the last set but I didn't like it. Up to 100 on Monday.

Weighed Chins - disappointed with these as well.
BWx8
35x5
35x4
35x4
Rope Climbx1

Weighed Planks - dunno how much the weighed vest weighs.
1x60seconds
1x60seconds
1x50seconds

Facepulls
Forgot. Oh well.

[d34dlift]

Press - gay. weak. FML.
Jerk bar work
45x5
65x5
105x4
97x5 - fractional plates ftw.
97x5
97x4

I tried breathing at the top of the rep on the last set but I didn't like it. Up to 100 on Monday.

.

I think they're easier like this myself. Meh, to each his own.

[SquatzAndPuke]

I think they're easier like this myself. Meh, to each his own.

I definitely feel a stretch reflex at the bottom and it is a bit easier...but I just don't like the idea of relaxing my body to take a breath with a hundred pounds over my head...seems like a nice way to get injured.

[d34dlift]

I definitely feel a stretch reflex at the bottom and it is a bit easier...but I just don't like the idea of relaxing my body to take a breath with a hundred pounds over my head...seems like a nice way to get injured.
eh I can see the logic in this, however I still feel pretty stable as long as the weight is locked out and the weight is behind my head; I don't relax though per se, I just take a quick breath of air before I have time to truly relax tbh.

[SquatzAndPuke]

I just looked back through my log and I'm kind of disappointed in my progress.

200 front squat tomorrow or I'm gonna get drunk and cry myself to sleep tomorrow night.

[d34dlift]

I just looked back through my log and I'm kind of disappointed in my progress.

200 front squat tomorrow or I'm gonna get drunk and cry myself to sleep tomorrow night.
you'll get it brah.

[SquatzAndPuke]

:)

Felt strong today. Took 200mg caffeine, put on some AC/DC, and rocked out with my front squats out.

Other than that, long ass workout, like 3 hours. I'm eating my 2nd crunchwrap supreme right now lolz.


Front Squat
45x5
95x5 - paused
95x5
145x3
175x1
185x1
195x1 - 5# PR
205x0 - gave up on this one way too easily. Dunno why.
200x1 - 10# PR
205(93kg)x1 - 15# PR. This one was ****ing tough. Perfect bounce out of the hole, stalled just above parallel, started going back down a little bit, brain said **** you barbell, and I managed to drive it up very slowly.
195x0 - nope
185x0 - nope
145x5 - paused
155x4 - paused
165x2 - paused

Bench - felt pretty strong.
45x8
95x5
115x3
135x1
150x5 - 5lb PR
150x5
150x5

RDL
165x3
195x3
195x3
195x3
195x3

Reverse Hyper
Legsx10
Legsx10
Legsx10
Legsx10

Ring Dips
BWx5
BWx5
BWx4.5

Barbell Curls - bitches best be mirin my illegal guns
70x8
80x8
80x8

Calf Raises
175x8
175x8
175x8

Then I was going to go.

Then a bunch of hot, but annoying crossfit chicks showed up. I decided to do the WOD. It was painful.

Crossfit
10 rounds for time:
135 Deadliftx10
135 Hang Power Cleanx10
25 air squats

18:41. **** that ****.

My back understandibly feels a little wonky now but it should be fine by end of the weekend.

[SquatzAndPuke]

I just got cheesy **** all over my keyboard. Fukc.

[SquatzAndPuke]

I feel like throwing up now.

[d34dlift]

Front Squat
200x1 - 10# PR


'atta boy. gjdm.

[SquatzAndPuke]

'atta boy. gjdm.

Thanks brah.

[SquatzAndPuke]

My traps, quads, and hammies are so mega sore.

I'm doing some grip right now. It's kinda hard to type.

CoC Overcrushes - I think I can start doing strap holds next week.
5xL/R

Wrist Roller
25x3 - backward
25x3 - forward
25x2.5 - backward
25x3 - forward

Almost impossible to type now lol.

[SquatzAndPuke]

Meh. Nutrition sucked over the weekend and it showed today...no leg strength whatsoever. ****ty days are ****ty.

Also, I think I'm getting sick again.

Power Clean - not happy with form at heavier weights today. Felt like I wasn't really getting good extension and felt like I was upright rowing a bit, which I've never done before. Everything up to 155 felt crisp and snappy.
Bar Work
95x2 hang
95x2 floor
135x2
145x1
155x1
155x1 - money
155x1 - meh
165x1 - double meh
155x1
155x1
135x1

Front Squat - legs felt like jello, and my calves were too sore to get a good bounce. I will get this next Monday, it didn't feel particularly heavy...just wasn't in it to win it today.
45x5
95x5
145x3
175x5
175x5
175x3
175x0 - unracked it and knew that it wasn't gonna happen.

Press - this went ok. I wanted to do some jerk practice but my legs were toast.
45x5
75x5
100x5
100x5
100x5

I didn't use collars today, so 100 was actually 100. I used collars last wednesday, which means that the 97 was probably more like 99, which means I once again didn't make much progress.

Hypers
+10x8
+10x8
+10x8

Rope Crunches
82.5x8
82.5x8
82.5x8

From now on my journal entries will have motivation attached.

http://img15.picoodle.com/img/img15/3/3/9/****kicker/f_Couragewolfm_b008860.jpg

[SquatzAndPuke]

Meh, kinda depressed and **** today. I feel weak as ****, my back feels ****ty again, and I have to go look for a job and hand out gym fliers today which I'm not very motivated to do. I'd better have a good workout tommorow.

CoC1 closes
Some. Felt alright.

[IGF-WON]

power cleaning your bodyweight isnt weak.

[SquatzAndPuke]

power cleaning your bodyweight isnt weak.

Meh. I'm just kinda depressed because I seem to not really be making that much progress...

Thanks for the kind words though lol.

[.Goku.]

where are teh pulls?

[SquatzAndPuke]

where are teh pulls?

what pulls?

[.Goku.]

what pulls?

the ones that need to be in your routine. :D

[SquatzAndPuke]

the ones that need to be in your routine. :D

Lol I don't really have any use for pulls. In the clean, I can rack a good 15 lbs more than I can squat up, and in the snatch I can get way more weight overhead than I can lock out.

[.Goku.]

Lol I don't really have any use for pulls. In the clean, I can rack a good 15 lbs more than I can squat up, and in the snatch I can get way more weight overhead than I can lock out.

Oh, I'm a dummy I thought I read that you were having trouble pulling it high enough.

[SquatzAndPuke]

Another marvelously ****ty session. I dunno what the **** is up with me. I don't really feel sick or anything, but it's like my strength just suddenly dissappeared.

Back Squats - Low bar parallel. Felt pretty good, but then again it wasn't particularly heavy.
45x5
45x5
95x5
135x3
155x3
160x3
165x3

Bench - lol fail
45x6
95x5
115x3
135x2 - up till here everything felt pretty nice and light.
155x2 - 5# PR, but complete and utter fail. I just couldn't get the 3rd one up, and felt like a ****ing idiot having to put it on the spotter pins.

Dumbbell Rows - kind of happy with these.
45x5 L/R
60x5 L/R
70x5 L/R
80x5 L/R
80x5 L/R
80x5 L/R

Overall just disappointing as ****. I am going to start working out with the crossfit guys again, cause I'm bored of working out by myself and I definitely need some motivation to get out of this slump again.

Once I have a decent job again, I'm going to start training at Greg Everett's gym I think...it'll be price but worth it.

[SquatzAndPuke]

Easy recovery workout today...felt ok, still a little week and sick.

Snatch - focused on standing up instead of jumping.
Bar work
65x1+1 - Snatch DL+Snatch High Pull
65x1+1 - Snatch DL+Snatch HP
65x2
65x2
65x2
75x2
75x2
85x1
95x1

105x1
105x1
105x0 - in front, underpulled
105x0 - behind, overpulled

Clean and Split Jerk - gonna finally make an effort to learn to split jerk
Bar work
75x2 - good jerks
95x2 - good jerks
125x1 - good jerk

135x1 - good jerk
135x1 - pressout on the right side
135x0 - total brainfart during the clean
135x1 - good lockout, but ****ty recovery

135x1 - powerclean only, to put it back in the rack.

Reverse Hyper
Legsx10
Legsx10
Legsx10

[SquatzAndPuke]

Snatch Balance - took me a while to find the groove. Going from 75 to 95 didn't work.
Goal: 95x2x3 - success
45x5
45x3
75x2
95x0
75x0
75x2

95x2
95x2
95x2

Power Snatch - Meh. My feet go all over the place with these.
Goal: 105x1x3 - fail
Bar Work
75x2
75x1
85x1
95x1

105x0
105x1 - ugly
95x1 - ok

Power Clean + Split Jerk - split jerks are starting to feel better sort of.
Goal: 135x1x3 - sort of success
Bar Work
75x1+2
95x1+1

135x1+0 - didn't tilt my head back, left the jerk way in front
135x1+1 - had to walk out the jerk
135x1+1 - better

Jerk Drops
45x3
45x3
45x3
45x3

25 chinups for time - My time on these is getting better and better. once I get under 2 mins I'm gonna move it up to 35.
2:56

I still feel like crap. I wonder if I have an infection or anything...if I'm not better by Monday I'm gonna go to the doctor.

[.Goku.]

If you are really sick, I would just take a few days off. I missed a week from being away + being sick, but it didn't affect me too much. You don't really have an inconsistency issue so it will be even less of a problem.

[SquatzAndPuke]

If you are really sick, I would just take a few days off. I missed a week from being away + being sick, but it didn't affect me too much. You don't really have an inconsistency issue so it will be even less of a problem.

I dunno, usually when I'm sick it doesn't help if I just do nothing. However, this feels more like some sort of infection that just a cold or whatever, so I might actually take your advice lol. Tommorow is rest anyway, so I guess I'll see how I feel on Monday.

And I do have an inconsistency issue above 80% lol.

[SquatzAndPuke]

Snatch
Goal: 125 single - success sort of
Bar work
65x1+1 - SN HP+MS SN
65x1+1+1 - MS SN+SN+SB
75x1+1+1 - MS SN+SN+SB
85x1+1 - SN HP+SN
95x1+1 - SN+OHS
105x0
105x1
115x0 - in front
115x1
125x0 - tiny bit in front
125x1 - wtfbbq I had to press this out
135x0 - loopy as ****

Clean and Jerk - split jekrs are starting to feel better
Goal: 165 single - fail
Bar work
95x1+2
135x1
145x1
155x1
165x0 - almost had this, my left arm caved in on the jerk
175x0 - lolfuxors. I almost blacked out during this clean.
175x0 - this was soooooo close. Jerk was a teeeny bit in front.

Deadlift - Son, I am disappoint.
Goal: 295 single - massive fail
225x1
255x1
275x1
295x0 - cleans took too much out of. Fresh and not sickish I'd have this easy.
225x5
225x3
135x20

Gunzors - barbell curlz
80x8
80x8
80x8

Abzors - weighed decline situps. not that hard tbh.
25x10
35x10
45x8

[d34dlift]

you should take smaller jumps in your work-set snatches next time imo.

[SquatzAndPuke]

you should take smaller jumps in your work-set snatches next time imo.

Possibly, but anything over 95 or so is "work" and the idea is to keep the volume low...

I might try hitting a 100 lber next time though before my work sets.

[SquatzAndPuke]

Oh yeah, and I also think you should go lift weights and update your journal.

[d34dlift]

Possibly, but anything over 95 or so is "work" and the idea is to keep the volume low...

I might try hitting a 100 lber next time though before my work sets.

well imo I think you could've made that 125 without pressing out and maybe even the 135 if you had taken smaller jumps but w/e gj anyway.


Oh yeah, and I also think you should go lift weights and update your journal.

lol kk

[SquatzAndPuke]

Good day today. I forgot my shorts at home and ended up working out in my jeans, but it didn't really make that much of a difference.

Snatch - tried warming up differently...pulled all of them as high as I could, instead of dropping under all the light ones. I like it better this way...
Goal:120x1x2 - success
Bar work
65x2 - MS
75x2 - MS
85x2 - PS
95x2 - PS
105x1 - PS
115x1

120x0 - loopy
120x1 - good
120x0 - tiny bit in front
120x1 - ****ing money

Clean and Jerk - pretty good
Goal:140x1x3 - success
75x1+2
95x1+2
95x1
115x1

140x1
140x1
140x1
140x1 - PC only to put back in rack

Then I ****ed around for a while
Lat pulldown, almost pulled the entire stack(like 300 lbs)
Curls, 100x3
some other ****

Front Squats
Goal:185x2x2 - easy
140x5
165x2

185x2
185x2

Ab Wheel Rollouts - from the knees
3x10

[d34dlift]

good sesh brah.


strong curls btw.

[SquatzAndPuke]

good sesh brah.


strong curls btw.

Thanks brah.

mirin' my illegal guns?

[5ize0n]

Good job on your snatches, i'd like to get the technique but my attempts so far have been pitiful, dont think ive even got the flexibility to overhead squat with the bar!

[SquatzAndPuke]

Pretty solid session.

Muscle Snatch+Snatch Balance+OHS - snatch balances felt a little unbalanced but otherwise this felt good. Surprised myself with the muscle snatches
Goal: 85x1+1+1, with no misses - pwnt
65x1+1+1
65x1+1+1
75x1+1+1
85x1+1+1
95x1+1+1
100x1+1+1
105x1+1+1

Snatch - felt a little weird trying to get under it after those heavy muscle snatches...
Goal: 110x1x3 - easy
110x1 - Power snatch, oops
110x0 - don't really know what went wrong
110x1 - solid
110x1 - solid

Clean and Jerk - still not jerking it aggressively enough...
Goal: 135x1x3 - easy
95x1
95x1
135x1 - solid jerk
135x1
135x1
135x1
135x1 - Powerclean

Metcon
20-15-10 reps
Pullups
Squats

8:52

Hella slow because I'm still doing strict pullups. I need to learn how to kip.

Afterwards, while working on my kips, I tore the **** out of one of my callouses.

[dcamnc]

Good job squatz, keep it up!

[d34dlift]

Metcon
20-15-10 reps
Pullups
Squats

8:52

Hella slow because I'm still doing strict pullups. I need to learn how to kip.

Afterwards, while working on my kips, I tore the **** out of one of my callouses.

is that 20 pullups in a row? damn son gj.

[SquatzAndPuke]

Good job on your snatches, i'd like to get the technique but my attempts so far have been pitiful, dont think ive even got the flexibility to overhead squat with the bar!


Good job squatz, keep it up!

Thanks doods.


is that 20 pullups in a row? damn son gj.

I wish. They were broken up, that's why it took so long. The most I can do is like 15 chinups in a row on a good day.

[SquatzAndPuke]

Today went pretty well. Can't really complain.

Snatch - solid and in the groove. No misses up to 120.
Goal: 115x1x3, no misses - great success
Bar work
65x2 - MS
75x1 - MS
85x1 - PS
95x1 - PS
100x1 - PS
105x1
110x1

115x1
115x1
115x1
120x0 - slightly in front

Clean and Jerk - cleans felt a little weird today, and jerks still aren't aggressive enough but at least I'm getting solid in the receiving position.
Goal: 150x1x3, no misses - great success
Bar work
95x1+2
125x1
125x1
145x1

150x1
150x1
150x1

Front Squat
Goal: 190x2x2 - success, bit of a grind though
145x3

190x2
190x2

Hypers
+25x8
+25x8
+25x8

Metcon ****
4 rounds for time
400m row
10 20# pushballs

didn't time...probably around 10 minutes.



I kind of want to go train tommorow, but I should probably take tommorow off to let my joints recover a bit and let my torn callous heal.

[SquatzAndPuke]

Meh, not my best day today. Starting to feel the effects of the volume and intensity....my joints are all aching and I just felt sluggish and unmotivated and kinda weak.

I also tried snatching with a belt today, and I liked it. Made me feel a lot tighter in the hole.

Snatch
Goal: 130x1 - fail, due to sore elbows
Bar work - didn't feel crisp at all
65x2+1 - MS+OHS
75x2+2 - MS+OHS
85x1+1 - MS+OHS
95x1 - PS
105x1 - PS
115x1
120x1
125x1
130x0 - elbows too sore to hold the weight up
130x0 - way in front

Clean and Jerk - jerks are finally getting more aggressive.
Bar
95x1
125x1
135x1
135x1
135x1

Chins
BWx12
BWx9
BWx7

Tommorow is supposed to be a heavy clean and jerk single, but unless a miracle happens tonight I'm gonna take it very very easy tomorrow. Probably just a 110 Snatch, a 135 C+J, and a heavy front squat single.

brb, icing elbows

[SquatzAndPuke]

Not too bad for a bad day.

I'm still tired, moody, and spaced out, but I felt pretty strong today.

Clean and Jerk - I was originally only gonna go up 155 lolz.
Bar work
95x1
115x1
135x1
155x1
165x1
175(79kg) - 10lb PR
185x0 - ugly ugly clean. I almost have this jerk, just need to get more aggressive and confident.

Snatch - cut out a lot of snatch volume today
Bar work
75x1+1 - MS+OHS
75x1+1 - MS+OHS
straps on, hands are beat up as hell
95x1 - PS
105x1 - PS
110x1

Front squat - felt pretty good, cut a bunch of volume here too
95x3
135x3
170x2
belt on
190x1
200x1
210(95kg)x1 - 5# PR
180x1 - this was supposed to be 2. For some reason I dumped the bar forward in the hole on the second one. No idea why, but that's like the 2nd or third time I've done that and it's starting to piss me off.

Weighed Planks
70s
63s
55s

[IGF-WON]

wow nice, man. you ever get any video of your lifting?

[SquatzAndPuke]

wow nice, man. you ever get any video of your lifting?

Thanks dude. No videos yet, I have no camera and I'm broke as ****. Gonna try to get some next week though.

[d34dlift]

gj man on that front squat and c+j pr.

[SquatzAndPuke]

Son, I am disappoint today.

All my joints hurt and I don't feel strong at all. I'm taking tomorrow off, moving tomorrows workout to wednesday, dropping wednesdays workout, and hitting it hard again on friday.

Snatch - ****ty. I seem to be mind****ed above 125ish for some reason. Add to that that my shoulders and elbows hurt like hell...
Goal:128x1 - strong fail.
65x2+1 - MS+OHS
75x2 - MS
90x2 - PS
100x1 - PS
100x1 - PS
110x1
120x1
128x0 - way the **** underpulled.
128x0 - still a little in front
125x0 - lost behind. ****.

Clean and Jerk - my cleans are still feeling off, and my jerks felt sloppy and heavy today.
Goal:157x1x2 - sort of success
95x1
95x1
115x1
115x1
135x1
157x1 - pressout. ****.
157x1 - better

Front Squat - these were the only thing that felt pretty good today.
Goal:190x2x2 - pretty easy
135x3
135x3
belt on
190x2
190x2

Hanging Leg Raises
3x15

[.Goku.]

needz vids.

[SquatzAndPuke]

So uhhh...didn't really do too much training today, still not feeling too hot.

Got some videos of my snatches, saw what I need to work on, tried to work on it and failed miserably.

Clean and Jerks felt ****ty.

Front squatted 190x2x2

Build a stone simulator and ****ed around with some stone lifts, got up to 160.

[SquatzAndPuke]

Not really much of a workout today, just spent some time on technique.

Snatch Deadlift
A few doubles at 75
A few doubles at 95
A few doubles at 115

Clean Deadlift
A few doubles at 115
A few doubles at 135

Jerk Technique work
Some

Decline crunches - held the weight over my head, arms extended
+25x10
+35x8
+35x8

Dumbbell Rows
80x5 L/R
85x5 L/R
90x5 L/R

Facepulls
3x12x60

[SquatzAndPuke]

http://forum.bodybuilding.com/showthread.php?t=115179811

I've moved. Teen section is teh gay.