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Thread: slevv's Log

  1. #251
    June 8

    -ended up running a mile with LJL last night, probably ~6:30...few cool down laps after

    SFU (lbs)

    Unilateral strength/rehab drills
    -mostly superset, did these through the entire workout
    1. slow eccentric 1 legged squads to a box, 8+ reps
    2. one-legged step ups, using a 25-40# db on opposite arm, 8+ reps
    3. 1 legged DB deadlifts, didn't do as many of these
    4. DB bulgarian lunges, weight in opposite hand, 12-20 reps
    5. jumps, single legged, and some doubles


    Pull + Muscle snatch
    135x(2+3)x2
    145x(1+3)
    155x(2+2)x2
    165x (1+2)


    Power Clean + Push Press + Jerk
    -probably some mistakes recording the lighter rep schemes
    135x(1+4+3)x2
    155x(2+3+3)
    175x(2+3+3)
    205x(2+3+2)x2
    225x(1+3+2)x2

    Quad extensions
    2 sets

    Machine back row
    170x12
    185x10
    205x10

  2. #252
    June 9

    SFU (lbs)

    Unilateral stuff
    -will probably continue doing this stuff for Glute activation warm up
    1. step up with varying weights (25-50)
    2. bulgarian split squat, 1 sided weight
    3. RDL, harder to do with recovery side

    Snatch
    -muscles, powers, BTN presses and snatch grip deadlift
    Muscles
    135x3x2
    155x2x2
    170x1 +3 BTN press
    Powers
    135x3 +3
    155x3 +3
    185x3 +3
    205x1 +5
    Deadlifts
    -kind of strained on 1st set, second set non-injured leg was doing too much work
    225x7x2 ?

    *Did some power cleans at 135, with OHSx5 for a set, and a couple sets of squats (pause and normal).


    Seal row
    155x12x3
    175x10x2

    Close grip Over head squats
    -just with bar, did some SOTT presses and then my quad/hamstring seized up, so chucked the weight and left...I'm okay though!

  3. #253
    June 11

    SFU (lbs)

    -took rest day Saturday
    -hamstring seems to have regressed

    unilateral warm-up
    -didnt take as seriously as i have past few workouts


    Snatch
    -muscles and powers
    135x3+1 muscle, power
    145x3+1
    155x2+1
    165x1+1
    185x1 power
    205x1 power

    PC + Jerk
    -did push press up to 205, did multiple presses each sets (PP and jerks)
    -worked up to heaviest single
    245x(1+2 jerks)


    Bench
    -worked up to heavy double (pause + normal)
    -wrist positioning continues to be awkward
    275x2
    295x2

    Leg extension
    -left leg only, light to exhaustion

  4. #254
    June 12

    SFU (lbs)

    -unilateral warm up (squats to box, deadlifts, step ups)

    Snatch
    Snatch pulls
    135x5
    155x4
    185x4
    205x3
    225x3

    Muscle snatches
    135x3x2
    155x3x2
    165x2

    Clean + Press (PP + Power Jerk)
    -multiple reps for pressing, only 1 clean
    135x...
    155x
    185x
    205x...
    225x(1+1 +3 )x3

    Snatch grip deadlifts
    -kind of pulls'ish...1 min break, these were getting the heart racing
    225x7x3

    CGBP
    -worked up to working sets with 135, 155, 185, 205
    225x7x3 ...did ~5 reps of 135 following the last set, slow eccentric


    PM workout

    single hand kneeling db press (weight on opposite side to kneeling leg)
    30x
    40x
    50x

    Clean + Jerk
    -worked up to 245, push press+ jerk
    -couple reps of 225

    Incline DB press
    80x10
    90x8
    105x7 thought these were 100 initially

    Run
    -3 laps
    -light lines, forwards and backwards
    Last edited by slevv; 06-14-2017 at 04:15 AM.

  5. #255
    June 13

    SFU (lbs)
    -hammy felt good

    Snatch
    muscles @135, 155
    power snatch
    135x3 +3 ohs
    155x3
    185x3 +1 ohs
    205x2

    Power clean+ Jerk
    -worked up to heavier doubles, PP and multiple jerks on the way up
    225x2x2

    Biceps
    ...nice pump!

  6. #256
    june 14

    SFU (lbs)
    -similar workout to yesterday, feeling better

    Snatch
    muscles
    135x3x2
    155x3x2
    power
    135x3 +3 ohs
    155x3 +3 ohs
    185x3+1 ohs
    205x1 +1 ohs
    220x1 +1ohs

    Power clean + jerk
    245x(1+1+3) pp, pj...top set

    Snatch grip deadlift
    225x8
    -hammy feeling a little weird, so stopped after 1 set

    run
    1 lap around track, thought i was going to run more later

  7. #257
    June 15

    SFU (lbs)

    -had a good sweat going in both workouts

    Clean + Front squat + Press (pp, jerk)
    -reps of each at 135, 155, 175 and 185
    -sometimes power clean

    snatch grip deadlift
    225x8
    -decided to stop

    Incline bench
    80x12
    90x10
    100x8x2 -immediate dropset to 50 afterwards (too light)

    Shoulder workout
    -lateral raise, front raise, arnold press, shrugs, dips etc.,

    Biceps


    ------
    PM

    CGPC
    135x8, 155x8, 185x8, 225x10x3

    Snatch
    Muscles at 135, 155
    Power at 135, 155
    Full snatch 135x3x2, 155x3, 185x2, 205x1
    -first full snatches in 2 weeks, these were very snappy! Felt good.

  8. #258
    june 16

    snatch
    -didn't feel as good as day before, hammy sore
    185x2x2

    Power clean + jerks
    225 for multiple reps

    Run
    3 laps, probably ~1:45 pace


    June 17

    SFU (lbs)

    power snatch from blocks
    -reps of weights from 135, 155, 175, 185 + 1-2 over head squats
    205x1x2
    225x1

    power clean from blocks + presses (push press, jerk)
    -top set: 245x (1+1 Push press +3? jerks)
    -more work done at 225

    Jerk from racks
    225x3
    245x3
    275x2


    ***
    worked out: june 19-21
    -did some incline press @105, more reps at 100
    -dips
    -snatch to 205, power to 225
    -power clean + jerks, reps between 225-245

    June 21
    snatch triples at 185
    snatch grip deadlift 225x8x3
    squat ?
    Seal rows, sets of 8 at 155
    dips, incline DB press
    biceps
    1000m row
    Last edited by slevv; 06-25-2017 at 06:51 AM.

  9. #259
    Member
    Join Date
    Dec 2014
    Posts
    1,208
    Did you get captured??

  10. #260
    Did you get captured??
    decided to take a break from the gym! longest break in probably 10+ years, barring things like soccer trips for nationals etc.,

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