First Journal entry

[Cantplankwell]

I hate those games! It seems every season we have one game where it feels like we're TRYING to have our worst game ever. Do you guys have a mercy rule?

There is no mercy rule, if there is going to be a beatdown there is no let up. Some of the guys are pretty classy though, they stop making attempts to score more goals.

Couple of tough days of training. That is ok though, it beats sitting on the couch.

Last night it would have been less embarrassing to stay at home and sit on the couch LOL

[Cantplankwell]

Upper Body

Weigh in: 169.2 lbs

Warm up: wrist-elbow-arm circles, minimal stuff

Working Sets

Push Jerks
20kg x 5 (strict press)
20kg x 5 (push press)
20kg x 5
30kg x 5
38kg x 3
45kg x 3
45kg x 3
45kg x 3
45kg x 3
45kg x 3

1 rep = Snatch Balance (x1)+Overhead Squat (x2)
20kg x 1
20kg x 1
30kg x 1
35kg x 1
38kg x 1
40kg x 1
42kg x 1

Accessory Work

Split Jerks practice
20kg x 3
20kg x 3
20kg x 3
20kg x 3

Lat Pull downs

Dips (BW)
8
6
5

Conditioning: None

Notes: This was fun...happy with the squat complex.

[StinnerOzz]

There is no mercy rule, if there is going to be a beatdown there is no let up. Some of the guys are pretty classy though, they stop making attempts to score more goals.



Last night it would have been less embarrassing to stay at home and sit on the couch LOL

We control ourselves too, much to the chagrin of the refs especially for late games. They're always saying "Come on, end this, let's go home!" and I always laugh and say we're getting our time in no matter what. Lots of teams go for the kill or let up to at least reach the 3rd, but one of my teams is famous for letting them score to keep it from a mercy and dragging it out until the final minute or two. The refs get so pissed LOL

[Cantplankwell]

Clean and Jerk Day

Warm Up: Catalyst athletics...abbreviated.

Bar Contact drills, both 20kg and 7.5kg bar.

Clean-No Jump
20kg x 3
20kg x 3
30kg x 2
40kg x 2
45kg x 2
50kg x 2
55kg x 2

Tall Cleans
20kg x 3
20kg x 3
30kg x 3
40kg x 3
40kg x 3
40kg x 3
40kg x 3

Back Squats
20kg x 5
30kg x 5
35kg x 4
43kg x 3
67kg x 6
67kg x 6
67kg x 6
67kg x 6

Conditioning: None

Notes: Had to work hard to squeeze this in today. Cleans are getting real smooth, maybe even good enough to post a video soon. Squats are week 2 of a new cycle. No time to do any pulls or overhead work...maybe tomorrow.

[TM79]

Great work on those cleans and squats CPW. Strong numbers. Glad to hear that the cleans are getting smoother too. Love seeing the snatch balance + OHS the other day too. That is a great combo. Nice work my friend!

[shaneinga]

Only time I ever tried an OH squat was with an empty bar. That is a humbling move! Great work in here.

[Cantplankwell]

Great work on those cleans and squats CPW. Strong numbers. Glad to hear that the cleans are getting smoother too. Love seeing the snatch balance + OHS the other day too. That is a great combo. Nice work my friend!

Yessir ...moving along well.

Only time I ever tried an OH squat was with an empty bar. That is a humbling move! Great work in here.

OH squats are an acquired taste for sure, necessary as part of the snatch.

[Cantplankwell]

Snatch Day

Weigh in: no

Warm up: skipping rope; 200 singles. Catalyst athletics warm up

Muscle Snatches

25kg x 3, x 5

Snatch-No Jump

30kg x 3, x 3

Snatches
30kg x 2
35kg x 2
38kg x 2
40kg x 2
43kg x 1
45kg x 1

Snatch Pulls
45kg x 3
45kg x 3
45kg x 3
45kg x 3
45kg x 3

Front Squats
20kg x 5
58kg x 5
58kg x 5
58kg x 5
58kg x 5
58kg x 5

Accessory Work

Barbell Tricep extensionsOH x 10... SS... with dumbbell hammer curls x 8....3 rounds

Conditioning: none

Notes: Snatches, 1kg short of my PR from late last winter...I left 1-2kg in the tank.

[Cantplankwell]

Road bike today: 25 km approx...about an hours work, did this with my son who is home from university on a fall break. beautiful fall day. Skipping hockey tonight as a result....it was an easy trade for quality time with someone who I dont see as often as I would like.

[StinnerOzz]

Road bike today: 25 km approx...about an hours work, did this with my son who is home from university on a fall break. beautiful fall day. Skipping hockey tonight as a result....it was an easy trade for quality time with someone who I dont see as often as I would like.

That's nice to hear Enjoy your time!

[shaneinga]

Road bike today: 25 km approx...about an hours work, did this with my son who is home from university on a fall break. beautiful fall day. Skipping hockey tonight as a result....it was an easy trade for quality time with someone who I dont see as often as I would like.

Quality time with the son on your bike. Can't beat that.

[Samraiwise]

Hi CPW, suddenly it occurred to me, that here in Tokyo, winter riding or running never be the problem. How it could be there?

There's more, bars and plates get a bit cold in winter even here in Tokyo, maybe because I don't use heater or AC in winter (for relatively warm temp comparing to that of Canada).

Have you any tales to tell us? Much obliged. *bow*

[Cantplankwell]

Hi CPW, suddenly it occurred to me, that here in Tokyo, winter riding or running never be the problem. How it could be there?

There's more, bars and plates get a bit cold in winter even here in Tokyo, maybe because I don't use heater or AC in winter (for relatively warm temp comparing to that of Canada).

Have you any tales to tell us? Much obliged. *bow*

Where I live we have very mild winters...with the occasional cold snap. An average day would be -8C for example, but often it hovers around the 0 mark or slightly above. A real cold period could see overnite temps drop to -28-30C...but that is more of an exception.

Consequently I dont run or ride in the winter....its just too dangerous, even walking on slippery sidewalks can be a problem. Besides during the winter months I place ice hockey, so I get some conditioning and cardio from that.

Since I work out in the garage, even as cold as -15C I choose to bring my bars inside when not in use. plates get slippery and wet from condensation and the hubs can rust...so I try to wipe them down when I can. I have a kerosene heater that I use if it gets colder than -10C, it will raise the garage temp +5 or 10C, but its smelly and expensive to run..so often I just dress appropriately warm up skipping rope or rowing and tough it out (thats the Canadian way ). Often towards the end of a session I am down to T-shirt and sweat pants. If its really cold...less than -15 than I either reschedule or do a drop in at a public gym...however there I have to tone my antics down..I can`t do snatches for example..but I can do snatch grip deads, push presses, and of course squats there. I like my 4 seasons...I would not want it any other way.

[Cantplankwell]

Upper Body Day

Weigh in: no

Warm up; Wrist -elbow- arm circles, air squats, pvc pipe work

Push Jerks
20Kg x 5 (strict press)
20kg x 5 (push press)
20kg x 5
33kg x 3
36kg x 3
40kg x 3
47kg x 3
47kg x 3
47kg x 3
47kg x 3
47kg x 3

Snatch Balance(x1)+Overhead squat (x2)=1 rep
20kg x1
20kg x1
20kg x 1
33kg x 1
38kg x 1
41kg x 2 OH squat only
44kg x 1 OH squat only

Accessory Work

Split Jerk Practice
20kg x 3, x 5

Dips

Band Face Pulls

Barbell Curls

Conditioning: None...time out.


Notes: Push jerks were easy. Interesting thing...I collected vids of the snatch balance+OH squat (for the first time)...I did not like what I saw with the Snatch balance, I was barely breaking parallel with those...although the OH squat was fine..well below parallel, At that point I stopped doing the balance. (I honestly believe a coach would have stopped me there as well) This is why you take videos of working out...in this case it showed the tentative nature of the snatch balance where I received the bar very awkwardly and felt my way down to a barely parallel squat. This spoke volumes of why during a full snatch I appear to be very jerky and awkward just after receiving the bar, with a less than satisfactory squat portion. I have to work on these separate in order to work on that portion of the snatch...I am very weak in the portion: getting under then decelerating and suddenly fixing the bar...while continuing to drop underneath it...its not a normal human movement pattern...where standing up and flinging something backwards overhead might be (however odd it would look).

[Cantplankwell]

Clean and Jerk Today

Weigh in (yesterday) 170lbs (77.2kg)

Warm Up: Skipping rope 100 singles x 2, Catalyst athletics warm up. PVC pipe works, jumps

1 rep= Clean Pulls (x2)+Power clean (x2)...

40kg x 1
45kg x 1
48kg x 1
50kg x 1
53kg x 1
55kg x 1
57kg x 1
59kg (1 x pull, 1 x power clean)
61kg ( " " )


Squats
20kg x 5
50kg x 3
71kg x 5
71kg x 5
71kg x 5
71kg x 5
71kg x 5

Accessories: None

Conditioning: "HOW" Prowler sprints, 40m rest 1 min, x 5

Notes: Was supposed to do this yesterday early but life continues to get in the way. So I had to do this earlier today....so on a sunday this would mean I cant make a racket....dropping weights.

Power cleans...key points today: are to "meet" the bar at whatever height I lift it to, and receive it squarely, don't let it crash. Pause in that receiving position for a second and feel what its like to arrest the bar and not let its downward momentum (there should not be much if you meet the bar correctly) try to drive you into the floor or affect your recovery. Good clean reps were had here, adding the pulls also allowed me to sneak some volume in and save some time.

Squats, this is week 3 of this cycle, 76.5%...which should be around 88% relative intensity. Next week I deload on squats, and probably on the skill stuff as well.

[grouchyjarhead]

Lots of pulls and squats, no better way to get strong. Nice work, and some good volume.

[Payton1221]

Conditioning: "HOW" Prowler sprints, 40m rest 1 min, x 5

Brother from another mother Good to see these back in rotation

[Cantplankwell]

Lots of pulls and squats, no better way to get strong. Nice work, and some good volume.

That volume must have checked a box somewhere, I actually have doms in all my shrugging muscles today!

Brother from another mother Good to see these back in rotation

Thats funny!, I am trying to do these once a week or so.., we sure like some of the same punishment.

Have a great day friends, and thanks for your support.

[TM79]

Good looking sessions in here CPW. Love the clean pull/power clean combo. Sorry to hear that you had to be quiet while lifting. I would imagine that as long as you aren't going for super heavy weights it should be much of an issue. Speaking of shoulder DOMS. I had that so bad two weeks ago after several hours of surfing, it was unreal... Keep up the great work my friend.

[Cantplankwell]

Good looking sessions in here CPW. Love the clean pull/power clean combo. Sorry to hear that you had to be quiet while lifting. I would imagine that as long as you aren't going for super heavy weights it should be much of an issue. Speaking of shoulder DOMS. I had that so bad two weeks ago after several hours of surfing, it was unreal... Keep up the great work my friend.

According to my wife I am noisy at just about everything, walking, putting away the dishes, eating, opening and closing doors listening to music..I can't win. Even with all the padding now under the stall mats on the platform dropping still produces a sudden shocking thud/crash noise..especially if there are change plates on the bar. I remember the first time I walked into the weightlifting club a few years ago it was very intimidating..it made me jumpy at first, it was like factory where there are huge presses in operation...thump...thump-thump..thud-boom. I predict here is going to be a point in the near future where I am going to have to take my garage goins on elsewhere...probably back to one of the oly clubs...or do something else...or else get destroyed by trying to gently lower 100kilos to the floor.

[Cantplankwell]

Hockey this evening. Nothing to write home about, 25 minutes of ice time out of 55 minutes. I played a better game than last time...but I did not create any offence, none of our goals were scored while I was on the ice..ans we lost anyway. I cant play for the next 3 weeks because I will be out of town on the next 3 Tuesdays.

[StinnerOzz]

Hockey this evening. Nothing to write home about, 25 minutes of ice time out of 55 minutes. I played a better game than last time...but I did not create any offence, none of our goals were scored while I was on the ice..ans we lost anyway. I cant play for the next 3 weeks because I will be out of town on the next 3 Tuesdays.

Sounds like a tough one, but that's hockey! Winning is no fun w/o the losing. Just blame your D partner or tendy

I play tomorrow, I'll try to get revenge for you in spirit!

[Cantplankwell]

Sounds like a tough one, but that's hockey! Winning is no fun w/o the losing. Just blame your D partner or tendy

I play tomorrow, I'll try to get revenge for you in spirit!

I wont blame the tendy, he is what is keeping us from looking real bad, we have no offence, and I am not playing that well...just not motivated these days.

[Cantplankwell]

Snatch Day

!!!DE-LOAD WEEK!!!

Weigh in: Nope

Warm Up ; Minimal stuff.

With the technique bar and plates 15kg approx I did multiple sets of:

Snatch Balances

Overhead squats

Muscle Snatches

Snatch- No Hook/No Jump.


Squats

20kg x 5
20kg x 5
40kg x 6
40kg x 6
40kg x 6
40kg x 6

Accessories: none

Conditioning: played hockey last night, so no need.

Notes

Easy stuff today. Very short 40 min workout performed at lunch hour. Was not sure of how much to de-load the squats so just went to around 60% of my current week 3 work.

[Marius_Ursus]

I love deloads so much.

[shaneinga]

Good looking workouts in here CPW. Also a good idea to get video of yourself and check form.

Enjoy the deload week.

[Cantplankwell]

I love deloads so much.

Good looking workouts in here CPW. Also a good idea to get video of yourself and check form.

Enjoy the deload week.

Even my knees and elbows aren't sore right now, its a great week!

[Cantplankwell]

Upper Body Day De-load week.

Weight in: no

Warm Up: Minimal Stuff

Push Jerks
20kg x 5 strict
20kg x 5 push press
20kg x 5
30kg x 3, x 5


Split Jerks
20kg x 5
20kg x 5
20kg x 5
30kg x 3, x 5


Snatch Balance
20kg x 3, x 5

Overhead Squats
30kg x 3, x 5


Accessories: None

Conditioning: None

Notes: easy slack azz deload work out. This is getting to be not so much upper body really.

[Cantplankwell]

Clean and jerk Day !!!DE-LOAD!!!

Weight in: 170.2 lbs

Warm up: Skipping rope 100 singles x 2, catalyst athletics warm up, some pvc pipe work

Split Jerks
20kg x 3
20kg x 3
30kg x 3
30kg x 3
30kg x 3
30kg x 3
30kg x 3

Power Cleans
20kg x 3
30kg x 3
40kg x 3
40kg x 3
40kg x 3
40kg x 3
40kg x 3

Front Squats
20kg x 5
35kg x 6
35kg x 6
35kg x 6
35kg x 6
35kg x 6

Accessories: None

Conditioning: "HOW" Prowler pushes, 40m rest 1 min, x 5


Notes:

Last de-load day, back to work monday. The cleans were done as smoothly with as little "excessive foot stomping" during the foot movement phase, been doing more and more of the footless stuff, and consequently my knees aren't sore right now. Of course the conditioning was tough..run ..sprint, jog, walk whatever I can do to get this done. The weight is holding pretty decent without having to count calories...just eating normal. Will be on the road for courses next 3 weeks so my schedule will be a bit erratic and no 9time for hockey .

[shaneinga]

Good looking last day of deload. Time to get back to work.