A weak master's new log.

[KrisG]

I'm starting a new log because the old one for pretty cluttered.

For the immediate future I'll be training 6 days per week, 3 days using a weightlifting program, and 3 days using Wendler's 5/3/1 for the overhead press, bench press, and deadlift.

I'll start off with nothing but the programs themselves for a little while, until I get used to it. Then I may add some accessory work in a week or two, depending on recovery.

When my schedules changes, so will my training schedule.

[KrisG]

Monday 03-12-2018

Weight: 219.1

Everything is (reps)×(sets)

Snatch - 70%-2x2, 75%-3×2
95×2
115×2
130×2
142.5-2×2
152.5-3×2

Snatch Pull - 80%-5x3
162.5-5×3

Front Squat - 70%-3x3
95×3
115×3
135×3
155×3
177.5-3×3

I decided that I didn't want to sit around for a week and do nothing, so I jumped right back into it today. I'm still a little sore, but feel better than I usually do following a meet. This program starts off light, so it shouldn't be a major issue.

Snatches were alright, but not great. My right shoulder was a little tender. I think I strained it on my last snatch attempt at the meet. But I managed the sets.

Snatch Pulls were good.

Front Squats were the worst part. My legs were dead, and my shoulder was tender to the touch while racking the bar.

[KrisG]

Tuesday 03-13-2018

Clean&Press 5/5/5+
45-10×2
65×5
85×5
100×5
115×5
132.5×1

I had to stop due to pain. Whatever is wrong in my shoulder,* really didn't like overhead presses, especially the eccentric movement. Concentric was alright, but I couldn't lower the weight without pain. I decided to call it quits. I'll reevaluate every day moving forward.

[KrisG]

Wednesday 03-14-2018

Halting Snatch Deadlift +
Mid-Hang Snatch 70%-2x5
95×2
115×2
130×2
142.5-2×5

Snatch Deadlift 100%-5x3
202.5-5×3

Muscle Snatch+Snatch Balance +
Overhead Squat -3x5
95-3x5

Push Press+Jerk 60%-1x3
95-1+1
115-1+1
135-1+1
165-1+1×3

I feel pretty good. The shoulder feels fine at all times, except during controlled eccentric movement. I'm going to see how it holds up after yesterday.

Halting Snatch Deadlifts+Mid Hang Snatches:
This was a first for me. I had never done this combo before. It went well enough. No shoulder issues.

Snatch Deadlifts:
These were actually very smooth. I was happy with my back angle and the speed of the pulls.

Muscle Snatch+Snatch Balance+Overhead Squat:
Another first for me. The program did not specify how heavy to do these, so I did them light just to make sure I didn't hurt myself. I should have done them even lighter. My shoulder didn't like it. It didn't really hurt, but it was uncomfortable.

Push Press + Jerk (1+1 was a single rep):
And a third "first" for me. This was the real test for my shoulder. I didn't attempt to lower the bar for a cobtrolled eccentric, I just dropped the bar on the jerk blocks every rep. My shoulder still hurt slightly on the push press.

[KrisG]

Thursday 03-15-2018

I decided to see how my shoulder would hold up to the bench press movement. It did not. It was a complete no-go. So all pressing has been cancelled until I get this sorted out.

[KrisG]

Friday 03-16-2018

Clean&Jerk 70%-3+1x2, 75%-3+1×2
95-3+1
115-3+1
135-3+1
155-3+1
172.5 - 3+1 ×2
185 - 3+1 ×2

Clean Pull 80%-5x3
195-5×3

Back Squat 75%-5x3
45-10×2
135×5
185×3
185x2
237.5x3

Clean&Jerk:
This was no joke. I am not used to the volume. I tried to do the entire 3+1 set in 60 seconds, and it winded me badly. Shoulder felt decent throughout.

Clean Pull:
These were easy.

Back Squats:
My right ankle started hurting badly. Got a real bad stinging through the ankle in the bottom of the squat. It wasn't there during cleans. I tried to squat, but couldn't work it out. It was excruciating. Had to stop. This is very frustrating.

[KrisG]

Sunday* 03-18-2018

Back Squat warm-up
45-10×2
135x3
185x3
225x3

Deadlift 5/5/5+
135x5
185×5
225×5
255×5
295×3
295x2
335x1
365x1
385x1

I didn't have any time to train yesterday at all. And barely had time this evening.

I started with some back squats to see how my ankle felt. I've had it wrapped since Friday. It felt a lot better today. No issues.

Deadlift:
These were going terribly. Obviously not deadlifting in a couple months and losing weight had a pretty big affect on my deadlift. I decided to stop the working sets I was doing and try for a max, so I would have a way of figuring out my work sets moving forward. I should have done that last week. Needless to say my max was a lot lower than I thought it would be.

[KrisG]

Monday 03-19-2018

Weight: 218.3

Snatch 75%-2x2, 80%-2×2
95×2
115×2
130×2
142.5x2
152.5 - 2×2
162.5 - 2×2

*Half hour interruption for family issue*

Snatch Pull 85%-4x3
172.5 - 4×3

Front Squat 75%-3x3
45-10×2
95×3
115×3
135×3
155×3
175×3
192.5 - 3×3

Feeling well overall. A little bloated and heavy, but good.

Snatches:
These were pretty good. My shoulder didn't bother me at all.

Snatch Pulls:
Easy and smooth, but oddly enough these irritated my shoulder, not sure why.

Front Squats:
These went really well. I actually felt strong squatting. It was nice.

[KrisG]

Tuesday 03-20-2018

All I did today were some band stretches, PVC work, and work with the barbell. Trying to feel out my shoulder. It's feeling better, but not great.

Unfortunately afterward I had baseball practice with my son, which involves a lot of throwing. That hurt a lot. It does not like the rotation.

[KrisG]

Wednesday 03-21-2018

Halting Clean Deadlift+Mid-Hang Clean
70%-2x5
95×2
115×2
135×2
155×2
-----------
172.5-2×5

Clean Deadlift 100%-5x3
245-5×3

Snatch Balance 70%-2x3
95x2
115x2
130x2
----------
142.5x2
142.5-missed 1st rep
142.5x2
142.5x2

Jerk 80%-2x5
95×2
115×2
135×2
155×2
175×2
195×2
210×2
*stopped due to broken jerk box*

Halting Clean Deadlift+Mid-Hang Clean:
Another first for me. These took more out of me than I thought they would. I was feeling it after 5 sets.

Clean Deadlifts:
These were easy. My standard Deadlift is essentially the same as a clean deadlift,* so these were light.

Snatch Balance:
I've done these before, but not often. It felt brand new. Awkward and hard. My right shoulder held up alright. Mildly irritated but it didn't hurt. My missing that rep was just generally sloppiness.

Jerks:
These were the real test for my shoulder, and it did alright, but not great. It got irritated starting at 175, but held strong. I has to stop because I broke my jerk boxes. Again. I definitely didn't think my shoulder would outlast my jerk boxes.