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Thread: Buldog73's Master's Weightlifting log

  1. #441
    Member Bulldog73's Avatar
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    Okay, so a few new things have been going on as I learn just how bad the external heel wedges I added to my Nike Romaleos messed up my lifting. First of all, I realized that the heel wedges contained a ridge that was causing me to rock back and forth along it during my pull and rack/catch, thus throwing me off balance during various parts of the lifts, and very inconsistently.

    So, after having some lifts analyzed recently, I went back to a pair of Adidas Leistung II's to have a flat mid-foot/heel. However, after a couple of weeks lifting in them, I didn't like how my feet felt. So, I ended up getting some Superfeet Green insoles to provide some heel and arch support for my feet (high arches). Immediately felt a difference in my pulls and squats. Also realized how weak my shoulders and upper back were due to the unbalanced lifting and not directly working them.

    I've now removed the heel wedges from both pair of my Romaleos and am purchasing a pair of adjustable heel wedges to go inside the shoe (to make up the 1/4" difference between the Leistung heel height and the Romaleo heel height. Once those come in, I'll be switching back to Nike's, but with the Superfeet green insoles and heel wedges.

    Today was getting back some consistency with both lifts:

    Tuesday, 9.24.2019

    Snatch
    41 x 2, 2, 2
    47 x 1, 1
    52 x 1
    57 x 1
    59 x 1 x 10 OTM - pretty solid, but can feel that overhead strength is a bit down right now

    Clean & Jerk
    52 x 1, 1
    66 x 1
    75 x 1
    86/190lbs x 1 x 8 OT90s - jerks are taking a little getting used to on the OH strength

  2. #442
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    Thursday, 9.26.19

    Power Snatch
    41 x 2, 2
    47 x 1, 1
    52 x 1
    55 x 1 x 10 OTM - these felt very good, very powerful and crisp

    Front Squat
    61 x 3
    80 x 2
    93 x 2
    102 x 1
    111 x 2 x 5 sets

    Strict Military Press
    30 x 10, 10, 10

    Friday, 9.27.19

    Bench Press
    bar x 8, 8
    95lbs x 5
    140lbs x 5 x 5

    DB alt. Bicep Curls
    20lbs x 12/arm
    22.5lbs x 10/arm
    25lbs x 8/arm

  3. #443
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    Not a great workout today, felt tired...

    Snatch
    41 x 2, 2, 2
    47 x F, 1, 1
    52 x 1 x 5
    57 x F, 1, F - stopped it here, just wasn't happening

    Clean
    52 x 1, 1
    61 x 1, 1
    70 x 1, 1
    80 x 1
    88 x 1

  4. #444
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    So, I really did not train since last Sat. Needed a few days off and was waiting on some heel lifts to get back into my Nike Romaleo 1's. So, with Superfeet Green insoles and a pair of the Clearly Adjustable Heel Lifts, I've added just a little over 1/4" to the inside of my Nike Romaleo 1's.

    Wednesday, 10.2.2019

    Muscle Snatch (regular)
    bar from hang x 5, 5
    30 x 3, 3
    34 x 3, 3
    39 x 3, 3 - these were all decent, but not great

    Overhead Squat w/pause on last rep
    bar x 5
    34 x 5
    43 x 3
    52 x 3, 3

    All of this was without a belt, like I wear for snatches, mainly to build some stability strength

  5. #445
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    Thursday, 10.3.2019

    Snatch
    41 x 1, 1, 1
    47 x 1, 1
    52 x 1, 1 - pretty solid bar path and solid catch position

    Clean & Jerk
    52 x 1, 1
    66 x 1
    75 x 1, 1 - again, very solid - working on left shoulder issues which I think is stemming from the back of the shoulder blade area

    Back Squat
    61 x 3
    84 x 1
    102 x 1
    116 x 1
    125 x 1 - all very solid today, 125 just felt a touch heavy on the back but moved well

  6. #446
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    All in all, today was a pretty good day!!

    Saturday, 10.5.2019

    Snatch
    39/85lbs x 2, 2
    43/95lbs x 2
    47/105lbs x 2
    52/115lbs x 1
    57/125lbs x 1
    61/135lbs x 1

    Clean & Jerk
    52/115lbs x 1, 1
    70/155lbs x 1, 1
    80/175lbs x 1
    88/195lbs x 1
    93/205lbs x 1 - jerk was not solid, but made

    Back Squat
    61/135lbs x 3
    84/185lbs x 2
    102/225lbs x 1
    120/265lbs x 1
    134/295lbs x 1
    143/315lbs x 1 - moved well and was very balanced!!

  7. #447
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    Starting to work weaknesses/accessories

    Sunday, 10.6.2019

    High Hang Snatch
    bar x 3, 3
    30/65lbs x 3
    39/85lbs x 3
    43/95lbs x 3, 3 3 - first set was a little off powering first rep, but got into a decent movement pattern after that

    Front Squat
    61/135lbs x 3
    80/175lbs x 2
    93/205lbs x 1
    107/235lbs x 1
    116/255lbs x 1
    125/275lbs x 1 - pretty solid, but felt heavy

    Clean Pulls
    61/135lbs x 3
    102/225lbs x 3
    116/255lbs x 3, 3 - again, felt a little heavy

    DB Arnold Press
    20lbs x 12
    30lbs x 12 - trying to get over some left shoulder issues, so left it here to start, but will continue to work these back up

  8. #448
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    Here we go again. Started a GPP phase today, basically a modified LSUS program.

    Monday, 12.30.2019

    BTN Push Press (left collarbone has been painful on reracks lately)
    bar x 8
    43 x 5
    61 x 10 - thought I could get more, but this was a conservative start, never done a rep max this high
    57 x 10
    52 x 10 - I know I didn't follow the percentages precisely for the back down sets, will work on that moving forward

    Back Squat
    61 x 8
    84 x 5
    102 x 3
    116 x 10 - this was a solid start, and no exertion headache which was good
    109 x 10
    102 x 10

    Bench Press
    bar x 8
    43 x 5
    52 x 10 - good conservative start, especially since my bench sucks right now
    47 x 10
    43 x 10

    Military Strict Press
    29 x 10, 10, 10

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  10. #449
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    Went to Alex Lee's gym to get some Rogue Rubber Tiles and train.

    Wednesday, 01.01.2020

    High Hang Snatch
    bar x 3, 3, 3
    40 x 3, 3
    45 x 2
    50 x 3xx - was supposed to do a 5RM, first three went well, then body just didn't want to pull down well
    45 x 4x, 5

    Definitely need to get better with these, felt a bit foreign

    High Hang Clean
    50 x 3, 3
    60 x 2
    70 x 5 - used the teardrop style straps and these got better as I went, unlike the snatches
    62 x 5, 5

    Snatch Deadlift
    97 x 10
    90 x 10 - put my belt on for these as my lower back was getting achy

    Also got to see the new Romaleo 4's (prototype), and they are sweet looking/feeling shoes!!

  11. #450
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    Got a 30 min deep tissue massage focused on left shoulder and scapula area which was locked up. Have bruising and soreness now along left side under the armpit.

    Friday, 01.03.2020

    Snatch
    39 x 2, 2
    43 x 1 x 5 OTM
    47 x 1 x 5 OTM
    52 x 1 x 5 OTM

    These were all pretty light, and I really felt my left shoulder have more movement/mobility, so that's good!!

    Clean & Jerk
    52 x 1, 1
    61 x 1
    70 x 1 x 5 OT90s
    75 x 1 x 5 OT90s
    80 x 1 x 5 OT90s

    Good thing about these is I can keep the left side lat/upper shoulder tight when pulling, and since my shoulder has opened up mobility-wise the jerk feels way better!!

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