~ a little over 6" and 90kg bw
Last edited by slevv; 07-09-2016 at 02:06 PM.
Gym 1 (kg)
Snatch Complex: power, full, hang from knee
50 (1,1, 2)
60 (1, 1, 2) x2
70 (1, 1, 2)
80 (1, 1, 2) x2
90 (1,1, 1) x2
90 (1, 2, 1)
90 (1, 1) x2 * dropped power
100x2 * these were full snatches, bare miss on the 2nd
100 (1,1) x2 PR * back to full, hang
Clean Complex: PC, C, FS, PP, J
60 (1,1,2, 2, 1) x 2 * did squat jerks until 100
70 (1, 1, 1, 1, 1)
80 (1,1,1,1,2) x2
90 (1,1,1,1,1) x2
100 (1,1, 1,1,1)x2 * dropped FS, swapped to PJ
110 (2,1,1) * dropped PP, this felt cool
110 (1,1)x3 * C&J
130x2 * started wearing belt
100x8x3 *might have actually done 10 reps, I forget
Superset light good-morning and weighted dips w/
*transitioned the good-mornings into an ATG squat, and did 1-3 strict presses in a snatch grip at each weight, then OHS it up
40x8, 7 w/ 10kg *started the superset with dips
70x8, 7 *cheated a bit to get the snatch press up
Bench Press (lbs)
- did leg raises, and assorted variations until I didn’t want to do them anymore
Tons of volume ~85%. Was expecting to bench 275 at least, but bench felt like garbage. Was pretty gassed by the time I got to it. Think this is the lightest I’ve benched in months, oh well, not a huge priority ATM. Content with the snatches; and the complexes, while random, were pretty fun. Didn’t eat very well throughout the day, which probably explains why I felt so fatigued at the end!
Last edited by slevv; 07-08-2016 at 03:51 PM.
GYM 1 (BOG) kg
70x1,1 * 1 power, 1 full
98x1 * sketchy af
Fix LJLs sketchy shoulder Complex: Snatch Balance + OHS
100(3,1) * weird PR, but sick af at the same time
800m - 1:30 pace
break: walk ~200m
400m - ~ 1:15 * felt great
800m - 1:30 pace
Didn’t eat very well again, and was still feeling yesterday’s workout. Warm-up was no either. I wasn’t intending on snatching that heavy, but my training partner threw up 95, so I had to top that! It was probably the sketchiest snatch recovery I’ve ever had. The jump from 70-90 was a little rushed, and less conservative than I usually progress, however he was at 90 when I started, so I wanted to speed things up a bit. The result: snatches weren’t snappy. Beyond that, squats were whatever (which is technically good, since I’ve been babying my right calf which has been a bit of a scare coming out of the hole of BS), and the run was great - really hit my stride in the 400m. Pretty excited to add more tempo running to my programming.
As I write these logs, I realize how random my workouts can be, and as such, these logs won't fully capture everything I do. I definitely threw in some random PC+PJ here and there, squat jerks, OHS etc.,.Bit of a SMH, I’m sure, I guess I have ADD or something
Last edited by slevv; 07-08-2016 at 03:02 AM.
CLEAN + JERK
40x(2,1)x3 * did at least 1 Squat Jerk every set
120 (1,1) squat jerk, 100%
125x(1,1) * swapped to Power Jerk
130 (1,1) *this was ezpz
135 (recovered, but got pinned)
135 (pathetic miss, didn’t commit to pull)
POWER CLEAN + FRONT SQUAT + PUSH PRESS
100x(1,4,1)x4 * last set did a snatch balance, and 3 BTN snatch grip PP
YOLO COMPLEX: FS + POWER JERK
120x(m) *dropped the FS
120x *strongest jerk of the day
GYM 2 (lbs)
400m (1:15 pace_
800m (striding out the lengths)
Ate like shit again, and was pretty lethargic at the beginning of this workout. Donairs and matcha mocha ice cream might not be the best pre-workout meal…SMH
Squat jerks felt weird up until 100, then things started to pick up. Ended up matching my PR, but I think I have more in the tank - it's just the most i've attempted. The 130-140 jump was a little ambitious - I’m too impatient with the 3rd pull; the 135 attempts were a joke, but shouldn’t be a problem next time. Most important part of the day was taking my buddies CJ crown from him. He’s been talking a lot of trash lately, but good things happen when you’re a good Candian Kid with a #sickening #workEthic.
Complex was fun, and run was great…starting to get my soccer form back, as I slowly descend to 85kg...oh shit...waddup...Apti.
Gym 1 Bog kg
Cleans from blocks - below knees
first time doing these
100x2x2 + Power Jerk each time
110x1x2 + ...
120x1x2 + …
125x1x2 + … *missed both jerks
150x4x4 *on third set, I was a pussy and did TNG, swapped back to clean reps on 4th.
Next time I’ll try these block cleans from just above the knee. The blocks at my gym are pretty sketchy, so I just stacked 2 * 25 Eleikos
- pretty much whatever LJL did, but add some more weight, and thats what I did!
GYM 2 (lbs)
POWER SNATCH + SNATCH BALANCE
warm up: bar stuff + OHS at 100kg, other randomness
175x(2)x4 * dropped the SB
365x1 * went wider grip
335x1 * experimented further with grip
Ate pretty well, but not well enough to fuel two workouts. Snatches never clicked, and wasn't feeling the squats either.
Last edited by slevv; 07-08-2016 at 03:49 PM.
I'm glad that you're logging the running. Cuz you know I'm not gonna do it.
Originally Posted by slevv
PS funny how you waited until we stripped the bar and gave up the squat rack to chirp on the squats... pretty slick move you did there...
Last edited by LJL; 07-08-2016 at 12:54 PM.
casual scum. Say adios to the FS crown, h8r.
Originally Posted by LJL
Last edited by slevv; 07-08-2016 at 03:40 PM.
Gym #1 (Bog) kg
Front Squat Challenge with LJL
-lots of shitty feeling reps up to 100kg
110x1 * started wearing belt
150x1 * miss
150x1 * FTW RIP LJL
160x1 * miss
-Power Snatched from 70kg-90kg with some other variations during the “warm-up”, then full snatch
103x1 * have never done this particular weight, pretty goofy, but at this point I wasn’t sure how I felt
110x1 * PR
115x1 *miss, but not a very focused attempt
275x2 paused reps
245x10 * I think this is a rep PR at this weight, but I’ve done more impressive reps at higher weights so this is nbd.
After a decent BBQ gym gains scene the night before (we had wild boar !) and a few Yellow Dog IPAs, LJL and I decided to have a Front Squat competition: see who can lift the most on the day. It took forever for me to warm up, but once I got around the 100kg mark, I started to hit singles from 110-150. Yours truly took yet another crown from the the Old Sport LJL, and followed up with a snatch PR, which was pretty cool since I actually was debating on whether or not I should even snatch considering my chest and shoulder felt sore/stiff; not to mention, this was probably my smoothest snatch of the day too (at any weight). Finished up with some decent bench work, but we decided to say fuck it on our run. Overall, I was happy with the day, 115kg snatch is probably already there. I guess my short term goal will be 120kg.
Last edited by slevv; 07-09-2016 at 02:15 PM.
Gym #1 Bog, kg
Power Cleans off blocks (above knee height)
-warm up stuff, did some full cleans at every weight here and there
Waves: Front Squat + Power Jerk///// rest 30-45s ///// squat jerk
100x(1,2)x3 ***started doing waves here
did a random 120 jerk, failed
Random bodybuilder pump scrub stuff for ~30 mins
*back extensions (not really bodybuilding, but kind of did a HIIT circuit of all this stuff)
-bicep curls, preacher curls
-tricep press downs
-shoulder mobility shit
Shoulder and chest stiff af. This was real limiting on the jerks. And my core (lower ab region) was on fire, I could barely handle 1 min on the rower. Looked pretty juicy by the end of this workout from the massive bodybuilding pump. Workout lasted a few hours, but I downed a protein shake between the gym transitions to keep me alive.
Last edited by slevv; 07-12-2016 at 04:00 AM.
gym #2 (lbs)
Did some Power cleans into squats until a squat rack was open
-did a couples sets at 155,205, and 225.
335x1 no pause
Deficit Deadlifts, double OH hook grip - 1 iron plate deficit, ~2"
SL Deads with 60 lb DBs
3x12 ish ** or until Hams felt it
-did some back extensions too
This workout was kind of a blur. Felt okay, but wasn't expecting my other gym to be closed, ended up going through the motions.