slevv's Log

[slevv]

August 9

SFU (lbs)

Snatch
-muscle snatch, powers, lighter snatch balance, overhead squats
185x3
205x2
215x2
225x1
235x1
245x1
255x1 miss
260x1 PR 118 kg
265x1x2 strong enough, but not today!


Clean + Jerk
-w/u 155, 175, 205
-lots of work at 265, pretty easy work!
225x1
245x1
265x1x2
265x(3+1)
265x(2+1) + 1 BTN push press + 1 Overhead squat


Today I just went for feel, and hit another PR seemingly out of nowhere. Gym was humid, so grip was an issue, surprised I went as heavy as I did for snatches. Wanted to squat, but not enough time.

[slevv]

Aug 10

Snatch
-singles, mostly
235x1
245x1
265x1x2 misses

Clean + Jerk
225x1
245x1
265x1
295x1
315x1x2 misses, pinned 1st, hand slip on 2nd and missed jerk
270x1
265x1x2

Not the best workout. Hips tight, lower abs sore.

[slevv]

Aug 11

CGBP
185x5
225x3
275x3
295x1
315x1
275x2x2
225x5

Push press
-superset the first couple sets with last bench sets
135x5
155x5
185x3
205x3x2

Squat
-knees/hips not feeling great, had issues bracing core. Inconsistency rep to rep, set to set. Still put in reasonably good work though; good speed and control etc.,
225x6
275x5
295x4
315x3
325x3
335x3x4


Back extension
-superset last few sets with jumps, don't want to train to be slow! Not a powerlifting manlet! 10 min breaks between sets? no thanks!
35x12
45x12x2
90x8

Jumps
-stair jumps, few sets

SUPERSET: box jumps (hip height) from seated position, reduced eccentric + 1 legged deadlift with 10# medicine ball pick ups

[Box jumps (3-5 reps) + 8x deadlifts, each leg ] x 5 sets

[slevv]

Aug 12

UBC (kg, sort of)
-luc and felix

Snatch
-took awhile to get into it
80x1x2
90x1
95x1
103x1
107x1
111x1
116x1x2 slight miss infront on first
120x1x~7 every miss was slightly closer, was nearing in on this evasive PR...soon!

Clean + Jerk
-w/u with bar, 70kg, 80kg
90x1
103x1
111x1 push press instead of a jerk
120x1 a powerful power!
140x1
145x1 made the clean, jerk slipped (clean PR)
145x1 pinned

*thought this the 140kg attempt was actually 130kg, and I had intended to power it. Half way up I realized it was too heavy to power and managed to adjust enough mid-liftt to still make it. A minute later my friend pointed out that it was actually 140...wondered why it was so tough! Whoops.

Clean Complex:
120x 1 clean pull + 1 clean + 1 FS + 1 jerk
120x 1 clean + 3 FS + 1 Jerk
120x 1 clean + 2 FS +1 Jerk

= 256 total, with 265 in sight on a better day. (total PR)


120 Snatch attempts felt good, was a little apprehensive on continuing since I wanted to throw up a big total, but the attempts didn't seem to drain me much. The 130*140kg CJ threw me off a bit, but it was still nice to hit 140kg so casually.

[Chris McCarthy]

Well done on the Total.

[slevv]

thank you!

[slevv]

Aug 13

CG
-luc and roy


Snatch from 12"+ blocks
-w/u with powers and muscles, 20kg, 40kg, 60kg
-initially intended to do Snatch Pull + Snatch, but hands were wrecked, and ended up doing doubles and singles
-these are a little awkward for me
70x
83x2
90x2
95x2
100x1 *misloaded
100x1x2

Clean + Jerk, 12+ " blocks
-same as snatch, meant to do clean pull + pull, dropped this at 100kg
100x(2+1)
115x1
120x1x2
120x(1+3) snappy jerks

Squats
135x2 sets
225x5
275x4
295x4x5
315x3

Back extension/GHR
~5 sets total, 10-15 reps, #25-45

Box Jumps
-bc squats + back extensions are too slow!
42" box, cut out the eccentric, 3-5 reps

[slevv]

Aug 14

SFU (lbs)

Snatch + OH Squat (hold 3 seconds)
-w/u with muscles, OHS, powers etc., at 95-135
135x(3+2)x2
155x(3+2)
170x(2+2)
185x(2+2)
200x(2+2)

Snatch
210x1
225x1 miss, bar very slippery
225x1
235x1
245x1
255x1 miss, slightly in front
245x2 missed 1st, hit 2nd one ~30s later
245x1x2

CGBP
135x bouncy reps
185x3
225x2
245x1
275x1
295x1
315x1x3
275x2
275x1x3 pause, ez

Pause Front Squat
-w/u with bar, 95/135/185 pauses etc
185x1
225x1
245x1
275x1
295x1
315x1
325x1 Believe this is a PR, may have done 335 a few months back tho
315x2x2 *no pause

Box Jumps
-40" ~ 5 reps x3 sets
-kind of strained my lower abs doing this. This issue has been recurring, especially with near max stair jumps.


Happy with this workout. Hitting high % without any form break down; 245 snatch(95%) seems to be a routine lift again, and easier than it was before. Expecting to pass most of my current lifts, although I don't really have my sights on anything in particular, just progress (aside from 120kg snatch!).

[slevv]

Aug 15

SFU (lbs)

Pause Front Squat
185x1
225x1
245x1
265x1
285x1
305x1

Snatch
-muscles at 135, 155, 175x1, 185x1
135x3
155x3
175x3
195x2
210x2
220x2x2
230x2
240x1
245x1x2 missed 2nd

Clean + Jerk
225x1
250x1
265x1
285x(1+3)

Squat
265x5
275x5
285x5
295x5
315x3
335x1
355x1
365x1 beltless
315x3 pause

Back extension
45x12
90x10
45x10x3

[slevv]

Aug 16

SFU (lbs)

Warm up
-couple sets of back extension with barbell on neck. looking to work on upper back tightness!

Snatch
-w/e with btn snatch grip pp, snatch balance, ohs, etc., 45/95/135
135x3
155x3
175x2
195x2
210x2
220x1
230x1
240x1
245x1
255x1 miss, fought with it in hole
265x1x3 each miss slightly closer
265x1 PR!

Clean + Jerk
-w/u with bar, 155
155x1
175x1
205x1
225x(2+2) power, full + push press + jerk
245x1 power + push press
265x1 power, attempt at pp, jerk
285x1
305x1
315x1 miss
315x1 hit, ez, thought of going for a double jerk

TOTAL = 263, PR

Squat
-tried to work on speed/consistency. most sets done without knee sleeves, and without belt as well.
135x2 sets
185x5
225x5
275x3
295x3
315x3
335x3
365x1
385x1 beltless
315x3
275x6
275x10 belt, and sleeves...this set was the most difficult part of my workout lol