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Thread: slevv's Log

  1. #1

    slevv's Log

    hello

    ~ a little over 6" and 90kg bw
    Last edited by slevv; 07-09-2016 at 02:06 PM.

  2. #2
    July 4

    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



    Front Squat

    70x5
    90x4
    100x4x2
    110x4
    120x3
    130x2 * started wearing belt
    140x2
    120x3x2
    130x3
    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

    20x8
    30x8
    40x8, 7 w/ 10kg *started the superset with dips
    50x8, 7
    60x8, 7
    70x8, 7 *cheated a bit to get the snatch press up



    Bench Press (lbs)

    135/6
    185/6
    225/5
    245/5
    245/3
    225/3x2


    Core shit
    - 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.

  3. #3
    July 5

    GYM 1 (BOG) kg


    Snatch

    50x2
    60x1
    70x1,1 * 1 power, 1 full
    90x1x4
    98x1 * sketchy af


    Fix LJLs sketchy shoulder Complex: Snatch Balance + OHS

    60(2,3)x3
    70(2,3)x2
    80(1,2)
    100(3,1) * weird PR, but sick af at the same time


    Squat

    135x5
    185x4
    225x4
    245x3
    275x4
    295x3x2

    Run
    800m - 1:30 pace
    break: walk ~200m
    400m - ~ 1:15 * felt great
    break: same
    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.

  4. #4
    July 6


    Bog (kg)


    CLEAN + JERK

    40x(2,1)x3 * did at least 1 Squat Jerk every set
    70x(2,1)x3
    90x(2,1)x2
    100x(1,1)x2
    110x(1,1)x2
    120x(1,m)
    120 (1,1) squat jerk, 100%
    125x(1,1) * swapped to Power Jerk
    130 (1,1) *this was ezpz
    140 (miss)
    135 (recovered, but got pinned)
    135 (pathetic miss, didn’t commit to pull)



    POWER CLEAN + FRONT SQUAT + PUSH PRESS

    90x(1,4,3)x2
    100x(1,4,1)x4 * last set did a snatch balance, and 3 BTN snatch grip PP


    YOLO COMPLEX: FS + POWER JERK

    90x(1,3)
    100x(1,2)x2
    110x(1,2)
    120x(m) *dropped the FS
    120x *strongest jerk of the day


    GYM 2 (lbs)


    BENCH PRESS
    135x6
    155x6
    185x6
    205x3x10


    RUN
    400m
    walk break
    400m (1:15 pace_
    800m (striding out the lengths)
    walk break
    800m


    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.

  5. #5
    July 7

    workout #1


    Gym 1 Bog kg


    Cleans from blocks - below knees

    first time doing these

    80x3x3
    90x3x2
    100x2x2 + Power Jerk each time
    110x1x2 + ...
    120x1x2 + …
    125x1x2 + … *missed both jerks
    100x2x2


    clean deadlifts

    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




    workout #2


    - 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
    135x(1,2)x3
    155x(1,1)x2
    175x(2)x4 * dropped the SB


    BACK SQUAT

    135x5
    185x5
    225x5
    245x4
    275x4
    295x4
    315x3
    335x2
    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.

  6. #6
    Member
    Join Date
    Dec 2014
    Posts
    1,209
    I'm glad that you're logging the running. Cuz you know I'm not gonna do it.


    Quote Originally Posted by slevv View Post

    workout #2

    - pretty much whatever LJL did, but add some more weight, and thats what I did!

    LOL. Cunt.


    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.

  7. #7
    Quote Originally Posted by LJL View Post
    I'm glad that you're logging the running. Cuz you know I'm not gonna do it.





    LOL. Cunt.


    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...
    casual scum. Say adios to the FS crown, h8r.
    Last edited by slevv; 07-08-2016 at 03:40 PM.

  8. #8
    July 8

    Gym #1 (Bog) kg


    Front Squat Challenge with LJL

    -lots of shitty feeling reps up to 100kg

    100x3x2
    110x1 * started wearing belt
    120x1
    130x1
    140x1
    150x1 * miss
    150x1 * FTW RIP LJL
    160x1 * miss


    Snatch

    -Power Snatched from 70kg-90kg with some other variations during the “warm-up”, then full snatch

    90x2x2
    95x1
    100x1
    103x1 * have never done this particular weight, pretty goofy, but at this point I wasn’t sure how I felt
    105x1
    110x1 * PR
    115x1 *miss, but not a very focused attempt


    Gym #2


    Bench

    135x5
    185x5
    225x5
    245x5
    275x2 paused reps
    295x1 paused
    315x1
    245x6x2
    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.

  9. #9
    July 9

    Gym #1 Bog, kg


    Power Cleans off blocks (above knee height)

    -warm up stuff, did some full cleans at every weight here and there

    80x3
    90x3x2
    100x3x3




    Waves: Front Squat + Power Jerk///// rest 30-45s ///// squat jerk

    80x(1,2)x2
    90x(1,2)x2
    100x(1,2)x3 ***started doing waves here
    110x(1,1)x2

    did a random 120 jerk, failed


    Gym #2

    Seal Rows
    155x10-12x4
    175x12x2
    205x8


    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
    -farmer walks
    -tricep kickbacks
    -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.

  10. #10
    July 10


    gym #2 (lbs)

    Did some Power cleans into squats until a squat rack was open
    -did a couples sets at 155,205, and 225.


    Squats

    225x5x2
    245x5
    275x5
    315x3
    335x2 paused
    335x1 no pause
    365x1
    315x3


    Deficit Deadlifts, double OH hook grip - 1 iron plate deficit, ~2"
    225x5
    275x5
    315x5
    335x4
    365x4
    405x1


    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.

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