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Thread: slevv's Log

  1. #151
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    Jan 6

    SFU (lbs)

    Front squat
    -push press at 185, 225 for 1 rep
    ...
    225x1
    275x1
    225x2
    315x1
    335x1 belt
    315x2


    Clean
    -occasional jerk, squat jerk at 225, and 245...then a few complexes
    -worked on speed at 155/175/205; did quite a few sets at 155
    225x3x2
    245x2x2
    225x(2+1) squat jerk

    Snatch
    -warm up at 155 ish
    -superset the 225 snatches with some explosive squats ~225-275#
    225x1 (did this cold actually)
    175x3x4
    205x2x2
    225x1x2
    225x2 very ez

    SQUAT -
    - in addition to the supersets, did one set of 315/2

    Core
    2 rounds of side bride, various crunches and lower ab raises

    Cardio
    ~10 min run, 3 min incline walk, 2 min incline run

  2. #152
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    jan 7

    SFU

    squat
    -hit a daily single, did explosive squats as I moved up in weight, and then some volume
    ...
    275x2
    315x1
    365x1
    300x7x3 hard


    Snatch

    Muscle snatch
    135x6x4

    Toro Complex: Snatch + Snatch Balance + OHS (1-3 reps)
    155x1
    175x1x2
    205x1
    225x1

    Snatch
    -mostly fast doubles and triples, worked on getting under the bar
    5+ sets at 155/175

    Seal rows
    155x12x3
    175x10 hard'ish
    155x12

  3. #153
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    jan 8


    Snatch
    -worked on speed under bar
    -sets of 3+,2 and 1 at 225
    155, 175, 205, 225

    CJ
    -worked on speed...155, 175,205, 225,245, 265
    -up to 285
    -failed 315x2
    265x2x2

    Front squat
    335x1 miss
    315x2x2
    -some volume at 225

    Bench press
    ...
    275x3
    225x8x2

  4. #154
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    jan 9

    shit workout x 2
    -sfu 1
    -goodlife 2

    ---
    Gym #1

    Squat
    -wanted to do volume, but wasn't feeling it
    315x3x2

    Snatch
    -hurt my rib in the hole with 175
    -sets at 155, 175...hangs/powers

    Incline Bench (barbell)
    185x6
    225x4x2
    155x

    -this is much more difficult than flat


    ----
    Gym #2


    -CJ up to 225, bunch of sets...some push press and PJ
    - Clean complex with LJL: clean, 2 fs, 1-4 jerks

  5. #155
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    jan 10

    AM workout

    -quick/light workout with LJL

    Squat
    -up to 275

    Snatch
    -warm up with Muscle snatch
    -up to 225
    -2s and 3s at 155/175

    Clean
    -light work at 155 ish


    PM workout

    OHP
    -clean into presses
    135x6x6

    Push press
    -reps at 185-245, most work done at 225. triples

    CG BP
    185x6x3

    Machine Row
    -like 5 sets, sore the next day from this


    Jan 11

    Power clean + Jerk
    -up to 275
    225x few sets
    245x1
    275x1 miss
    275x1

    Complex: power, full, jerks
    -mostly done at 225...5+ sets. last set did 5 push jerks
    -sometimes did multiple reps at each movement

    squats
    ...
    315x3
    335x3
    365x1
    315x5x4
    315x2 said fuck it


    Deadlift
    -clean grip
    315x1
    365x1
    405x1x5

    Dips
    -superset with the deadlifts
    -bw
    6x3

    PC + occasional jerk
    -did some front squats too
    -3 sets of triples at 225, last set did 5 cleans
    Last edited by slevv; 01-12-2017 at 04:26 PM.

  6. #156
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    jan 12

    Clean
    -worked up to 205
    -did occasional jerk

    Snatch
    -worked up to single at 225
    -volume at 155x3 for sets, 175x2-3 for sets

    Squat
    315x1
    335x2x2

    Seal Row
    155x12x~5

    Muscle snatch into OHS
    -did a few of these superset with the seal rows

    Back extension
    ~3 sets with 25-45# 15 reps

  7. #157
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    jan 13

    SFU lbs

    Clean
    -up to 205
    -wasn't feeling it so moved to snatch

    Snatch
    -up to 225
    -volume at 175

    Seal Rows
    155x12x4 ?

    Back extension
    -did some of these

    Deadlift
    315x3
    365x2
    405x1x5

    Spent a lot of time snatching. This workout looked a lot like the one the day before. It was a long workout, I think I did some other stuff as well...can't remember atm.


    jan 14

    Good life

    Squat
    275x4x4

    Muscle snatch
    135x4x4

    Power snatch
    up to 185 for singles

    Snatch
    135x5 - few sets

    Core
    -side bridge, bridge,lower abs

    Chin ups
    -couple sets


    jan 15

    SFU lbs

    Snatch
    -doubles/triples at 175-185
    -heaviest single at 205

    Squat
    OHS for warm up
    135x2
    185x2
    225x1
    225x3
    ....
    315x2
    335x1
    315x

    jan 16

    Goodlife with LJL

    Front squat
    -up to 275 single

    Clean
    -some volume at 225, 275 single
    -did some jerks/push press at 185, 225

    Front squat
    -volume
    225x8x3

    Clean complex: PC, clean, fs, presses
    -2 sets at 185
    -lots of push press...some fanboy was mirin' my meaty tri's

    OHP
    135x8

  8. #158
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    jan 17

    bench press
    185x
    225x4, pause
    245x2, pause
    275x1 pause
    295x3
    275x5
    225x12

    squat
    ...
    315x3x3

    Body weight dips
    12x3

    Back extension
    12-15x3 w/ #35

    OHP, push press
    -very strict on the OHP
    135x5
    155x4
    185x3 pp

  9. #159
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    Jan 20


    -took two days off, had two workouts today...second was pretty light, and completely dog shit! Probably didn't help that this workout immediately followed some korean BBQ. I mostly just wanted to hang out with LJL anyway, so whatever.



    AM - SFU (lbs)


    Overhead squat
    -cleaned the weight and put it over head into BTN Push press
    135x..
    155x...
    185x3
    225x3, missed the third

    Muscle snatch
    135x3
    155x2
    185x1 *this felt easy


    Power snatch
    -dropped back down in weight
    135x5, some hang power too
    185x3
    205x2

    Squat
    -singles and doubles, some pauses until working sets
    225x1 pause
    275x2
    315x1
    365x1
    315x4x4


    PM - Goodlife with LJL

    sore hip + big korean BBQ pooch + a dog shit warm-up = cat shit workout

    Snatch
    135x...
    155x
    185x2 felt okay
    205x1
    225x1x3 all misses

    Rack work: front squat, squat jerks, thruster
    -work at 135, 155, and 185

    185x2 sets
    front squat, thruster, squat jerk push, pressx2
    Last edited by slevv; 01-22-2017 at 08:09 AM.

  10. #160
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    jan 21

    -went to the gym with my boss
    -benched up to 275/4, PC+PJ up to 225, just stayed a little active to prime my actual workout a few hours later.

    SFU (lbs)

    Power clean + Jerk
    -typically did more than 1 rep of either/both the clean and the jerk
    -jerked and push pressed up to 245
    225x1
    245x1, jerk and push press
    275x1
    225x1 full
    275x1 full
    295x1 clean no jerk
    225x...3 sets? power, hang powerx2, 1-2 jerks (mixed in squat jerk and push press
    -the hangs were an absolute joke

    * did a couple thrusters at 185, 205 and 225 in between squats. My cleans at 185 and 205 were ridiculously quick.
    *did a couple of long complexes, ~5 cleans, 5 presses

    Squat
    -mostly pauses
    225x1
    275x1
    315x1
    315x2x3
    315x(4 or 5?) not pause

    Stair jumps
    -jumped up 2 sets of stairs, about ~12 stairs per
    -skip around 5/6 steps per jump, ~6 rounds

    Great workout. My strength definitely exceeds my technical abilities atm. Pause squat + stairs jumps was a nice touch. Excited to get back in tomorrow.

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