The Long Road to Competition (Oly)

[huntito]

So after my introductory post on the oly forums I decided it would probably be best to move my workout log here. This journal will record my LONG journey to/in competitive weightlifting. As of today I've been dedicated to strength training for a month and a half and couldn't be happier with the progress. Before this, I was on a bodybuilding-style split (strong bench and curl brah) and found out that it really wasn't for me, and that I'd rather get stronger the correct way. In May I started doing Mark Rippetoe's Starting Strength, learned about the Olympic lifts (and Klokov), and became obsessed with the sport (and Klokov).

Fast forward to today and I've picked up a coach, joined a local crossfit gym with bumpers and platforms, and am on my way to getting stronger. For now my coach still wants me doing Starting Strength, but instead of low-bar squats I'll be doing high-bar, and instead of power cleans I'll be doing full cleans.

The structure of this log will be as follows:

Workout 1:
Weight(lbs) x reps x sets

Workout 2:
Weight(lbs) x reps x sets

Workout 3:... etc...

Will be switching from lbs to kilos once I get some serious numbers up. I'll most likely just post both units tbh.

Notes:
Thoughts, feelings, injuries, PR's etc

Diet:
I'll try to post up some macros, meals and other stuff. As of right now though the only macro I'm anal about is protein and total calories per day. Carbs and fats don't really matter as long as they add up to the rest of the calories I need per day.





So yeah that's about it! Also, I'll be posting videos and stuff once my post count allows.
Thanks for stopping by.
Any and all support/criticism is welcome!

[huntito]

Starting stats: 5/8/12


Squat: 135 x 5 x 3
Bench: 155 x 5 x 3
Deadlift: 225 x 5 x 1
OHP: 85 x 5 x 3
Power Clean: 105 x 3 x 5


Current Stats: 6/20/12

Squat: 215 x 5 x 3
Bench: 215 x 5 x 3
Deadlift: 285 x 5 x 1
OHP: 120 x 5 x 3
Power Clean: 155 x 3 x 5

(inb4 strong bench-more-than-squat)

[huntito]

6/22/12
Starting Strength - B

Squat:
45 x 10 x 1
95 x 8 x 1
135 x 5 x 1
185 x 2/5/5
135 x 5 x 1

OHP
45 x 10 x 1
95 x 6 x 1
115 x 5 x 3

Clean - no jerk
45 x 3 x 3
95 x 5 x 3
45 x ??? (just to practice form, didn't keep track)

Notes:
So today felt terrible. I had been swamped with exams the whole week and lost a lot of time that I could have been sleeping due to studying. Last night I had pulled an all-nighter studying and it definitely took its toll on my workout this evening. I went into the gym today and could barely put up any of my numbers - not to mention the disaster that was my squat today. I started my workout in a hurry also and didn't get the proper time to stretch or warm up... I think that played a large roll in these dismal numbers. On the bright side, I'm pretty sure I passed my latest cell bio exam. At least I'll have 2 days to recover; Monday will be better for sure.

Diet:
Due to my sleep schedule getting all jacked up, I wasn't on top of my diet at all. Today's food isn't really worth explaining...

[huntito]

6/25/12

Squat:
45 x 8
95 x 6
135 x 5 x 2
185 x 5 x 3
225 x 3 x 2
245 x 1.25

Bench
45 x 10
95 x 8
135 x 5
185 x 3
220 x 4/4/3/4

Deadlift
135 x 5
185 x 2
225 x 2
275 x 5

Notes:
Today felt SO much better than Friday! I didn't really stick to the true SS format for squats or bench today because I really wanted a good mental pick-me-up from last weeks terrible workout. Decided to stay light for my working sets of squats (185) and then attempt some 3RM/1RM. 225 went up 3 times like cake. I could've banged out a 4th rep but I started seeing stars... probably from holding my breath too much lol. Finally decided after the 2nd set that I could do even more weight, so i added 20 more pounds and banged out 1 rep. I tried to squat it again but wound up dropping the weight at the bottom... better luck next workout

On the bench press I did everything like how I normally would. This time however I couldn't hit my 5 reps on any of the sets, my coach recommended "getting all my reps in" by adding a 4th set to make up for the 4 missed lifts earlier, and it worked like a charm. Will definitely be doing it this way when I can't hit my normal numbers.

With the deadlift I'm still working on using more glutes. The last 2 reps of 275 were a little more back dominant.


Diet:
Today consisted of:
8am - Mixed nuts, a banana, and 50g of protein + 2 cups of almond milk for breakfast
11am mixed nuts as a mid morning snack with about 2 shakers of water
3pm 8oz salmon, 200g sweet potatoes
6pm (pre workout) 2 cups OJ, 1 banana, 5 strawberries, 25g protein powder, and some ice for an awesome pre workout shake.
10pm 8oz lean turkey burgers and 100g sweet potatoes.

I'll try to calculate the macros later tomorrow, but now i need to get to bed. got class at 8am tomorrow...

[huntito]

6/27/12

Squat

45 x 10 x 1
95 x 8 x 1
135 x 4 x 1
185 x 2 x 1
205 x 5 x 3

OHP
45 x 10 x 1
65 x 8 x 1
95 x 2 x 1
120 x 3/4/3

Front squat (to warm up the legs for cleans)
95 x 6 x 2

clean (from below the knee)
45 x 5 x 1
95 x 3 x 2
115 x 3 x 5

Notes:
Squat form has improved tremendously. I decided to drop the weight a little bit and really focus on keeping my chest big, ass out, back tight, and knees out. Everything felt very stable. My OHP has been plateauing lately, I cant seem to get over 115. My coach recommends that i drop the weight to about 105 and shoot for sets of 5/5/5/8 reps. I'll try this out for a month and see how it goes. Cleans felt very good today, and 115 lbs sank perfectly for every catch. I missed maybe 2 lifts during the catch out of all 15 working sets.

Still having problems engaging my hips 100% and sending them through the bar... definitely need to work on technique with the broomstick.

Diet:
8am - 50g protein, 2 cups almond milk, banana, ChocoRoast almonds
1pm - Spinach, chicken, provolone wrap on spinach tortilla with 2 handfulls of yogurt trailmix.
7pm - 2 cups OJ, 1 scoop protein, 1 banana, AAKG, beta alanine, creatine (pre workout smoothie)
8pm to 930pm - lift
10pm - 8oz chicken breast, 150g sweet potato, multivitamin. To drink i had 2 cups of OJ blended with raspberries, spinach and ice.

had about a gallon of water too throughout the day. will calculate macros eventually

[B.Money]

Hey do you train at heavy metal?

Anyway, good lookin' work in here!

[huntito]

Hey do you train at heavy metal?

Anyway, good lookin' work in here!

you guessed it bro. you too??

[huntito]

6/29/12

Squat
45 x 8
95 x 6
135 x 4
185 x 2
205 x 5 x 3 (easy, quick bar speed. will increase weight to 215 monday)

Bench
45 x 15
95 x 8
135 x 6
185 x 2
220 x 5 x 3 (EPIC, so easy today too!)

Deadlift
135 x 5
185 x 3
225 x 2
275 x 5

Notes:
Again, today was another one of those sleep deprived, food deprived, miserable days. I honestly contemplated skipping my workout... Had another cell bio test to study for last night and only got about 3 hours of sleep plus a 1 hour nap before the gym. From about 8pm right when i started my workout i started feeling nausea and dry heaved a couple of times. Perhaps it was the food I ate earlier... anyways, surprisingly enough i broke my bench PR, my squat form is getting ridiculously nice, and my deadlift is coming along nicely (still trying to load my hamstrings more on the deadlift).
after my workout I still felt super sick, and my stomach was upset.

No sooner than I got home I found myself throwing up ALL the water I drank plus the Coca Cola I had to settle my stomach. Something is definitely not right with my system, i think it was what i ate 3 hours before my workout. My lips are dry and dehydrated too. Doesn't matter though, I'm still stoked that I made 220 lbs on bench press go up so easily compared to my last bench workout haha. Every single rep felt solid and I got all 5 super easy, cant wait to start reppin' 2 plates.

Might call work off tomorrow, but as of right now I'm gonna get my 8 hours of precious sleep...

Diet:
8am - 2 scoops ON Natural Whey with Silk coconut milk (strong lactose intolerance)
10-11am - trail mix
2pm - Turkey, cheese spinach wrap on spinach tortilla
6pm - 4 small turkey sausages (2 = 110 cals), 4 eggs, 1 slice of pepperjack cheese
8pm - lift
930-1030pm - coca cola, water, Gatorade, pepto bismol (still feel like ****)

[huntito]

Update

So i in fact did catch some sort of bug... I probably got 4 hours of sleep throughout the night. I would wake up every 2 hours or so in a pool of sweat and have random vomiting bouts. I feel like absolute **** and ended up calling off work. Haven't eaten anything since my last meal at 6pm last night, so i know I'm gonna lose some muscle mass (FUUUUUU!). Oh well if it doesn't kill you it only makes you stronger i suppose.

[huntito]

Haven't kept this updated in a while:

7/2/12

Squat
45 x 8 x 1
95 x 6 x 1
135 x 4 x 1
185 x 1 x 2
215 x 5/4/1 (fuark legs were toast on last set)

OHP
45 x 10
65 x 6
95 x 3
115 x 3/4/5 (elbow pain during first set)

Front Squat
(to warm up the muscles for cleans)
95 x 6 x 2

Clean
95 x 3 x 1
115 x 3 x 5

Notes:
215lbs on squat is slowly becoming my worst enemy. Even after a small deload I couldn't hit all my reps. I'm almost positive it's these damn 8am and 1pm summer classes messing with my sleeping and eating patterns... My elbows were bugging me today during my OHP, they felt rather tight at the bottom of the rep. As for my cleans, the technique is gradually getting better and better per workout. Can't wait to throw up some serious weight.

Diet:
Can't remember

[huntito]

7/4/12

No gym today.
Spent the holiday with family and had a huge bbq.
Definitely went on dat dere bulkmode today

Burgers 1 x 1
Coca Cola 1 x 3
Cake 1 x 1

On a side note, the 4th is also my birthday (strong independence day baby)
I turned 22

[huntito]

7/6/12
Starting Strength - A
Pre workout weight 209.8#
Post-workout weight 207.4#
Mood Pre-workout: Sleepy... dat dere 2 hour pre-workout nappy time
Mood Post-workout: so-so. frustrated with 215lbs on squat, happy with 225 on bench

Squat
45 x 6
95 x 5
135 x 4
185 x 2
215 x 5/2.5/3 (fuarrrrrrk! FMFL!)
135 x 5/6/5 (back-off sets)

Bench
45 x 10 x 1
95 x 5 x 1
135 x 5 x 1
185 x 3 x 1
225 x 3/4/3 (no spotter, could have been better)

Deadlift
135 x 5 x 1
185 x 3 x 1
225 x 2 x 1
275 x 3 x 1

Notes:
Wasn't a great day, but I know I could have pushed better weight. Squats again were a fight, I can't seem to get to 225 ATG just yet, 215 is being such a bitch. I know it's my terrible sleeping and eating patterns. Again I was up late studying for my last 2 midterms before my finals. Good thing this summer school session ends on tuesday, although the next session starts on wednesday lmfao.

Bench press could have been a lot better.. I didn't have a spotter so I lost a lot of confidence by the 4th rep, also the safety bars in the power rack were a little bit too high, which caused me to lose focus every time I bumped the barbell into them. As for deadlifts, I could have pulled 275 x 5 easily, however by the 3rd rep on my last set I started to feel a terrible heartburn sensation in my chest/throat. I decided that it would be best to stop the set and just call it a day. I'm pretty sure my body is still digesting all the crap food I ate on the 4th...

In other news, I finally got my Inzer Forever Lever Belt (13mm), and my Inzer wrist wraps. Can't wait to put these to good use. Next up will be some Nike Romaleos, Rehbands and some singlets/half tights (no homo).

Diet:
another not so focused diet...
11am - 6inch subway sandwich (buffalo chicken)
3pm - 6 inch subway sandwich (buffalo chicken) + 6 oz chicken breast
8pm - train
10pm - leftovers from July 4th: 2 hot dogs, jello, chips and dip
at least a gallon of water throughout the day

yeah I know... not the typical "breakfast/lunch/dinner of champions" but it works.

Song of the Day:


felt great while warming up my squats to this. EDM/Trance tends to be the genre of choice in my gym (my coach is quite the Klokov fan) lol.

[huntito]

7/9/12

Took the day off to study for finals
Pretty sure I pulled a 3.0 for the first summer session

[huntito]

7/11/12

Pre-workout weight: 211.6
Pre-workout mood: good
Post-workout weight: 208.3
Post-workout mood: pumped


Squat
45 x 7
95 x 5
135 x 5
185 x 3
215 x 5/3/5/3 (last set to get all my reps in +1)

OHP
45 x 10
65 x 5
95 x 3
115 x 5/4.5/4/3 (last set was to get my reps in)

Front Squat
45 x 10
75 x 5
95 x 3 x 2

Clean
95 x 3
115 x 3
135 x 3/3/3/3/3

Notes:
Today felt really good. Squatting 215 felt a lot lighter tonight too. First set was good, second set I got stuck at the bottom and had to bail, and third set I utilized the bounce at the bottom of the squat ALOT more; it helped me get out of the hole. The 4th set was to get my 15 reps in +1 for good measure.
OHP is feeling better as well, just need to keep on getting good food and good rest. I did some front squats after OHP to warm up the legs for cleans, and I started to notice they were getting a little fatigued. Went on with my cleans though, and missed the first lift but got everything else after that. I also increased the weight to 135# from 115# and it felt very solid. One problem I had though was that I was doing more of a power clean today due to my tired legs. I really didn't want to go all the way down for the catch... might have to get some intra-workout carbs or something.

Also, I just ordered some Ironmind oly wraps, Nike Romaleos, and will be getting some Rehbands for my creaky knees. I'll keep this updated with some pics of everything when they come in

Diet
10am: 1 cup ***e yogurt and 1 cup blueberries
12pm-1pm: Class
2pm: 2 servings of black beans, about 1 cup of white rice, and 5 ounces of chicken breast. Also drank a Coke and had some chips, I'm guilty lol
7pm (preworkout): 200g pineapple, 25g gatorade powder, 5g beta alanine, 5g AAKG, 5g Creatine mono, 2 shakers of water
8pm: train
10pm (postworkout meal): Epic In-N-Out burger and fries. Macros look something like 70g protein, 50g fat, and like 60g carbs
1am: protein shake (25g)
Drank water all day

For those unaware, In N Out makes the best burger in the whole USA lol


Song of the Day


Had some STRONG lifting when the drop came in

[huntito]

7/13/12

Pre workout Weight: 213
Pre workout mood: good
Post workout weight: 210
post workout mood: good

Squats
45 x 10
95 x 6
135 x 5
185 x 3
215 x 5/4/4 (SO close on the 5th rep for the last 2 sets)

Bench
95 x 10
135 x 8
185 x 3
225 x 5/5/4 (came out of position on the last rep fml)

Deadlift
135 x 5
185 x 4
225 x 3
265 x 1
285 x 5

Hang Snatch (practicing form)
PVC pipe x ??
45 x 3/3/3

Notes:
Came in today feeling good, Hani Kanama from Kanama Barbell Club emailed me saying he is sending my Romaleos in the mail today. Hopefully it doesn't take too long to get here from Toronto (brb crossing North America). I didn't eat as much as I should have today so that might have been why I gassed out on squats. It didn't feel like I didn't have the strength, but it felt like I didn't have the energy on my 5th rep.

Bench press was phenomenal today, 225 is going up like cake. The reason why I missed my last rep was due to tweaking the bar on the way up the wrong way on my 4th/5th rep.
Deadlifts though... HOLY **** felt great! Pulled 285 x 5 like it was nothing. First 3 reps were hook-grip, last 2 reps were mixed grip. Pretty sure I'll be breaking over 300 x 5 next week for sure.

After deadlifts I noticed all the older oly lifters, including my coach, doing snatches. I decided to practice my snatches as well, but noticed that my overhead squat was breaking down at the bottom. I'm pretty sure it's a flexibility issue, but I know the Romaleos II I'm getting will help with that as well.

I can definitely notice the gains coming in; reps are getting easier and weights are feeling lighter. I'm sleeping more, eating more (except today), and just overall going into the gym everyday feeling great. I can't wait to see my long term progression.

Diet:

Noticed my weight is starting to rise a little bit, but I think it's from not only the muscle mass I'm putting on but the creatine and all the water I'm drinking as well. My musculature still looks normal. I still have definition all over my arms, upper chest, and quads and I'm not as chunky as I used to be (225lb of non-lifting fat in January) at all. My waist is still just below 36 inches compared to the tight 38 I had in January.

Anyways on to the diet:

12pm: 1/2 of a chicken kabob sandwich
3pm: other half of chicken kabob sandwich
5pm (preworkout): 40g gatorade powder, 5g AAKG, 4g Beta alanine, 5g creatine mono, lots of water
6pm: train
8pm: huge chipotle burrito
12pm: 50g ON Natural Strawberry protein powder

+1.5 gallons of water throughout the day

I think I should wake up earlier and get a good high-protein breakfast. I'm pretty sure I hit around 150 grams of protein today, but I'd still like to get ~200. That burrito put a dent in my macros for sure.

Song of the Day

Long intro, smooth vocals, great progression, amazing drop, and high energy til the end. ****ing love this song

So many good trance/EDM songs lately. It's impossible to not lift heavy with all that energy bumping in the gym!

Stay tuned for Monday

[huntito]

Monday
07-16-2012

Made a video of today's workout @ the bottom of this post

Pre-workout weight: 213
Pre-workout mood: good

Postworkout weight: 210
Postworkout mood: good

Started off the day doing some Over Head Squats with the bar because I've never really done them.. Gotta say, I need a lot of work if I'm going to be snatching heavy weights, but I know it'll come sooner or later.

Squat:
95 x 5
135 x 4
185 x 2
215 x 5/4/5

OHP:
45 x 10
95 x 5
115 x 4/3/3/4 (last set to make up for missed reps, surprisingly it was really easy)

Clean:
95 x 3
135 x 3/3/3/3/3

Notes:
I finally think I've tamed 215# on the squat. After I got sick, it was a long fight to get my reps in but I'm feeling great now, should probably be at 225# on Friday. OHP was suffering today due to wearing out my shoulders from OHS, but it was really no big deal. I need to work on my flexibility at the bottom of the snatch, I seem to want to lean forward once I reach a certain point. My cleans are feeling much better, but today I seemed to power clean more than full clean, I will work on that next session.

Diet:
11am: 50g ON Natural Strawberry Protein, 1 cup Almond Milk, 1 Banana, 40g uncooked oats (epic protein shake)
2:30pm: 2 servings whole wheat pasta, homemade spaghetti sauce and ~5-6 ounces of meatballs
7pm (preworkout): 40g Gatorade powder, 5g AAKG, 4g Beta Alanine, 5g Creatine Mono + tons of water
8pm: train
10pm: 1 serving whole wheat pasta, 1 can tuna, tomato sauce, Italian spices (basically was a poor man's pasta pescarece)

+1.5 gallons of water throughout the day

*Probably should have eaten a little more, but I was pretty satiated all day.

Song(s) of the day + my first ever training video. More to come:

[huntito]

7-18-12

preworkout weight: 211
preworkout mood: good
postworkout weight: 211
postworkout mood: amazing

Squat
95 x 5
135 x 4
185 x 3
215 x 5/5/5

Bench
95 x 10
135 x 6
185 x 3
225 x 4/4/3/3

Deadlift
135 x 5
185 x 4
225 x 3
275 x 2
305 x 5

Notes:

Started off the day again with some OHS to warm up on top of my normal warmup. Everything felt solid, I really don't know why my bench declined... most likely because of all the shoulder work I've been putting in. Deadlifts today surprised me, I really didn't think I had 305 x 5 in me yet, but I guess I underestimated myself. I'm pretty sure my Inzer belt had a bit to do with the increases in weight, but I can't complain. Next week I'll bump it up to 315lbs. Squats will finally be at 225 Friday (7/20/12).

Also, my Romaleo II's finally came in! I can't wait to test these babies out. Will upload pics and vids later tomorrow, super stoked.

Diet:
12pm: 2 Carl's Jr. breakfast sandwiches
2pm: 1 Carls Jr. Spicy Chicken
5pm: can't remember lol
7pm: train
10pm: 7oz tuna, 100g white bread, 5tbs mayo
12am: 50g ON natural strawberry

Vid of my Working Sets


*Tracklist:
Erick Strong - Destination (Original Mix)
Ellie Goulding - High For This (PatrickReza Dubstep Remix)

[huntito]

7/20/12

Preworkout weight: 211 (no shoes, dry shirt/shorts)
preworkout mood: good
postworkout weight: 212 (dafuq? shirt/shoes/socks were off... must be all the water)
postworkout mood: tired (but felt great after squatting 225 consistently for 2 sets)


Squat
95 x 5
135 x 4
185 x 3
225 x 5/5/3/2

OHP
45 x 10
65 x 6
95 x 3
115 x 3/5/5

Front Squat (light)
45 x 5
95 x 4
135 x 3
185 x 1

Power Clean
95 x 3
135 x 3
155 x 3/3/3/1/3

Notes:
Pretty solid day. 225# on the squat went up easy enough, gassed out on my 4th rep of the last set so I added a set of 2 to get my reps in.
OHP is finally back where it needs to be. IDK what happened on my first set, but my last 2 were solid.
Cleans/Power cleans are still a slow process. I know my technique needs tons of work still; I think my main problem is committing to the catch/rack because I don't want to aggravate my back again. I'll try it again next week with a belt and see if my confidence goes up. Also I think I'll work from the hang to get more explosive in the second pull.

Every workout is feeling better and better. It also doesn't hurt that my Romaleos came in (and feel great) plus my inzer belt really adds some beef to my lifts. I'm much more confident when I don't have to worry too much about my back (deadlifting injury about 3-4 months ago).

Will update on 7/23/12

Diet:
Don't remember...
I know I had chicken and pasta for dinner and a 50g protein shake before bed... I think I had a oats/almond milk/banana/protein shake for breakfast as I was on the go... No pre-wrokout today either, just 40g gatorade powder.

Cliffs vid


**tracklist:
Dead Prez - Hip Hop
Ice Cube - Gangsta Rap Made Me Do It

[schabowy90]

Chyeaa Brah

[huntito]

7/23/12

Preworkout weight: 211
Preworkout mood: good

postworkout weight: 209
postworkout mood: BEAST

Squat
95 x 5
135 x 4
185 x 3
225 x 5/5/5

Bench
95 x 6
135 x 5
185 x 3
225 x 5/4/3

Deadlift
135 x 5
185 x 4
225 x 2
275 x 1
315 x 5

Notes
Felt amazing today. No missed lifts in squats or deadlifts, moving up the weight next workout. Bench for some reason is still lagging behind after that 1 good 225lb workout, but oh well I'm happy where it's at, it'll only get better. Hopefully my weight will continue to decrease, but at the moment it's not a priority.
My coach is going to put me on a more dominant oly program starting wednesday. After talking to him and some other team members we decided that it would be best to focus on oly lifts. My strength should rise just as quickly as it is in SS but now I'll be able to focus on my form MUCH more.

Diet
breakfast: 1 cup water, oats, 100g banana, 25g protein
lunch: 8oz chicken, 200g potato, salt, pepper, 1 tbspbutter
630pm: train
9pm: homemade beef burritos with beans, cheese, sour cream etc., OJ
1am 25g protonz shake

Song of the Day


No vid as my phone was dying, but I should have one on Wednesday.

[huntito]

7/25/12

Started the Pendlay Beginner program today, I gotta say I like doing only oly lifts 10 times more than starting strength haha

Weights x reps x sets

2 Snatch Pulls + 1 Hang Snatch (from the knee)
Didn't count misses
95 x (2+1) x 5



Clean and Jerk (singles)
135 x 1 x 10


Front Squat (triples)
185 x 3 x 3

Notes:

can't say much about today as it was mostly drilling technique. My first couple of jerks were hideous, so I didn't include any of them besides one in the video. I'm still breaking down when it comes to balancing the snatch, gotta work on that a lot.

Diet
breakfast: 1 cup oats, 1 cup almond milk, 1 scoop ON Natural strawberry, 100g frozen bananas
lunch: 200g salmon, brown rice, homemade bean dip and chips (cheated again lmfao)
dinner: 200g salmon, 200g baked potato, 2 tbsp sour cream

gallon of water all day

viddy

[schabowy90]

Get in the habit of bending your back knee on the jerk. With heavy weight a straight leg will just make it fall forward.

[huntito]

thanks brah, I was actually just gonna ask the oly thread what I should work on

[WHT_LIGHTNING]

subbed

us oly brahs gotta stick together

[huntito]

forgot to update this beezy

7-27-12

preworkout weight: 211
postworkout weight: 208
preworkout mood: good
postworkout mood: good

Snatch doubles x 5
95

1 clean pull + 1 hang clean (hip) x 5
135

Neck Jerk
105 x 2 x 5

Back Squat (no belt)
185 x 5 x 3

Notes

Still having trouble with getting into the bottom position of the snatch. After every successful power snatch I try to over head squat the weight and usually end up dumping the weight forward. I think it's an ab or erector issue but it is slowly but surely getting better. Cleans feel good, jerks are getting much better, and my back squat is ok. I did 225 lbs last week with my inzer belt, and this week (after the workout) I did 185 without the belt and struggled quite a bit. Almost positive my abs are weak, so I'll continue to focus on them...

Diet
cant remember

song-o-the-day


Been going to the gym earlier and noticed that the earlier crossfit class likes listening to a bunch of hip hop and rap during their WOD. So naturally I'm forced to lift to this lmao

[huntito]

7/30/12
Preworkout weight: 211
postworkout weight: 211
preworkout mood: good
postworkout mood: better than good, not great though lol

2 Snatch pulls + 1 hang snatch (hip) x 5
95#


Clean and Jerk (doubles)

165# x 2 x 5
1 make, 4 misses


Back Squat
195# x 5 x 3

Notes:
Finally got to the bottom position in the OHS but lost the weight coming out of the bounce, slowly but surely I'm getting much more flexible in that position. Clean & jerk wasn't very forgiving today. I at least got 1 good double and "broke" a PR with 165#, but 4 straight times I either couldn't jerk the weight or I'd **** up the clean by not dropping low enough. Back squats went up 10 pounds from last week (beltless), and I'll raise it up again next workout.

Diet:
nothing really good today...
breakfast: 2 100-calorie bagel thins, cream cheese on 1, nutella on the other and 25g protein shake with 1 cup OJ. (carb-o-load!)
lunch: 3 wheat tortillas, 1 can fat free refried beans, 3 slices of Trader Joes yogurt cheese, 2 cups OJ,
dinner: 3 huge chicken legs, 1 cherry coke smoothie (1 cup greek yogurt, 3/4 cup coke, 2 cups pitted cherries, 1tsp lime juice)

No vid again, didn't have a good spot to film. The crossfitters took all the good spots lol


Jedi Mind Tricks all night tonight. Nostalgia'd hard in the gym when this came on haha

[huntito]

Faccckkkk forgot to update this thing twice in a row... lmfao

8/1/12

Preworkout weight: 211
Postworkout weight: 211
preworkout mood: good
Postworkout mood: bommmbbbb (clean PR)

Snatch singles
95 x 5

1 Hang Clean (hip) + 1 Hang Clean (knee)
135 x 5
175 x 1
185 x 1 (first time ever PR)

Bench press
185 x 5 x 3

Front Squat
165 x 3 x 3

notes
Felt ****ing great today after that clean PR. it was the first time I ever cleaned 185, not even when I was playing football did I clean this much. Although it feels great, I know that in high school, if i would have known proper form I could have easily done 225... Snatches are still slowly but surely coming together. I'm throwing in a bunch of OHS, Snatch presses, and shoulder flexibility exercises. I can't wait to actually stabilize the god damn weight lol.

diet
don't remember




Will update Friday's workout tomorrow during a proper hour to give this log a bump lol

[schabowy90]

I just saw that in and out burger pic.

Hngggg. When will it be my turn (I live in Virginia)


Good work on the clean

[huntito]

Yeah man you don't know what you're missing. Had a double double with animal fries for breakfast this morning too lmfao

Friday's workout: 8/3/12

1 Hang Snatch (Hip) + 1 Hang Snatch (knee)
95 x 0 (missed everything fml)


C&J
95 x 1 x 2
135 x 1 x 2
165 x 1 x 5


Back Squat
95 x 5
135 x 5
185 x 3
205 x 5/5/5

Notes:
Still struggling getting out of the bottom in the snatch. C&J was solid, squats were solid

[huntito]

8/6/12
weight: 211
mood: ****ty

Snatch singles
75 x ???


2 Clean Pulls + 1 Hang Clean (knee)
95 x 2
135 x 2
185 x 0 (attempted god knows how many times)

Push Press
75 x 5
95 x 5
115 x 5
135 x 5/5/5

Back Squat
135 x 5
185 x 5/5/5

Notes:
Couldn't do **** today, came in tired and sunburned from yesterday's Dodger game and just felt out of it all workout. There were TONS of crossfitters today and they really screwed with my warmup --> lifting transition. Had to wait for them to finish their ****ing WOD before I could even snatch lol. Snatches felt terrible, my shoulder acted up and I kept on dumping the weight forward. Also did a bunch of assisting exercises for the snatch and it really gassed me out...

Clean pulls + hang cleans went ok until I got cocky and decided to do 185# again for my working sets. Jake's on me though... I couldn't stand up with it for ****. I'd rack it fine, but it just stapled me to the floor lol

Push presses felt solid, squats were rushed. I just wanted to get the phuck out of the gym after being there for 3 hours. Lot's of wasted time waiting to lift, stretching, talking and just avoiding my lifts for one reason or another. Gonna come back Wednesday and tear it up.

Diet:
11am: In n Out double double (protein style) and animal fries
4pm: PB&J on whole wheat with OJ
10pm: Tuna + potatoes + **** ton of mayo
12: Greek yogurt + banana

**Been too lazy to make vids lately