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Thread: Jordan Derksen's 94kg Training Log

  1. #11
    Member Jordan Derksen's Avatar
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    Ok, really burned it out last week. It was mostly life stuff happening, but something has to give with training. I was completely shot over the weekend.

    I’m going to go with a plan I posted on the main forum. I want to have two 30 minute workouts during the week that are dedicated snatch and clean and Jerk days with one quick supplemental move to finish it off. Then on the weekend I’ll have my Squat and Press day. I’ll either split it into two days on Friday and Saturday or do it all together on one day depending how my schedule is. This should ease up my training volume a lot and free up my schedule with the shorter workouts. I’ll also try to get some short interval workouts on my airdyne or with a sled somewhere in there, but those are quick workouts.

    Monday June 4
    Snatch some singles between 70-80%
    135x1,1,1, 155x1,1,1,1,1, 165x1,1,1,1,1, 175x1,1,1,1,1.
    Had one fail in the 175s but made up for it. Trying to do everything in singles now, no more triples and doubles. Just keeping short rest periods in the clusters. Doing only singles helps my form stay crisper and my speed faster. Better quality practice overall. I got the idea from Joe Mills 20/20 workout. Him and a few others I read advocate for only singles on the full lifts to train power. We’ll see how it goes.

    Snatch Deadlifts 3x10
    185 across.
    Starting out with deadlifts to build some strength, then i’ll move on to pulls after a cycle or two when I ramp it up.

    Today was great. Lots of quality work in and I finished right on 35 minutes including warmup. Definitely easier mentally to attack a workout with one main exercise and one assistance lift than 3 main exercises and another 3 assistance lifts.

  2. #12
    Member Jordan Derksen's Avatar
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    Well that sucked. I got a brutal cold last week and didn't train at all the rest of the week. I stayed home from work from from wednesday to friday and was down and out for the weekend as well. That was a really bad cold. Lots of other people I know got it too. It gave me a lot of time to think about the direction of my training. I'm really going to focus on one lift per day as I had decided before. I'll simply split the back squat and press day into separate days. So I should do at least 4 30-40 minute training sessions a week and I'll sneak in a 5th one when I can. Hopefully that will spread out the load more and ease up on my body a bit. Nothing but the basics now. I do not want to get sick like that again.

    Tuesday June 12
    Still feeling the remnants of the cold today but my muscles felt good and I felt surprisingly strong despite being out cold last week. Strength seems to really stick better as I get older.
    Snatch 7x5
    95, 115, 135, 155, 135, 155, 175.
    Only 1 fail at 175 on the first rep. I took a short break and then did all 5 in a row. About 5s rest to reset for each snatch.

    Trying a different approach. I'll be doing a lighter weight but higher volume week, a triples week, then up to a max double the last week, then take a deload week. Loads will be waved.

  3. #13
    Member Jordan Derksen's Avatar
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    Wednesday July 13
    I've had a pinch in my left shoulder for weeks now. It was just on outside front of the shoulder, so it was a bit of impingement/rotator cuff issues going on. Never had them before. I just did some external/internal rotation exercises with my elbow out to the side, arm at 90 degrees, and holding a 6 pound weight. It worked almost instantly. In just a few days I basically have no pain so that's good. In fact today I could feel extra upper back activation on my presses and pullups. So everything felt stronger.

    Press 7x5
    115, 135, 155, 115, 140, 170, 135

    Superset with

    Pullups change up grips every couple sets
    8, 8, 8, 8, 8, 8, 8
    All just bodyweight.

  4. #14
    Member Jordan Derksen's Avatar
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    Saturday June 16
    Rotator cuff exercises have really helped me overhead position. My Jerk was more solid that unusual for my receiving position.

    Clean and Jerk 7x5
    95, 135, 155, 175, 195, 215, 155
    That was very hard. Sets of 5 for clean and jerks is just ridiculously hard. I was sweating and breathing pretty good by the end. Great workout though.

  5. #15
    Member Jordan Derksen's Avatar
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    Monday June 18
    It's been a while since I back squatted, almost 3 weeks I think. So ya, today was ok but definitely not top form. My top set felt too close to a max set and it really shouldn't have. But whatever, it'll come back.

    Back Squat 7x5
    225, 255, 285, 315, 285, 255, 225

    One Arm Dumbell Row 7x5
    70, 88, 98, 108, 118, 70, 70

  6. #16
    Member Jordan Derksen's Avatar
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    Tuesday June 19
    My legs are so SORE. Heavy squats after a few weeks of not squatting left my legs a wreck. I got in and got after my snatches today anyway, it started off a little rough but once I started hitting my positions it turned around and the last couple sets were really good.

    Snatch 6x3
    135, 155, 175, 185, 195, 205x1ff, 185, 200!
    The set at 205 was pretty rough. Made the first rep then failed the next two. Dropped the weight and really focused on positions and form at 185, then went up to 200 and nailed every rep. 205 is my best all time snatch triple, so it felt really good to get this close to it. Very encouraging that even on one lift per session I'm making some good progress. Also, after the 5's week last week triples were downright easy. I was barely breathing hard after my sets.

  7. #17
    Member Jordan Derksen's Avatar
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    Thursday June 21
    Feelin pretty good today, although quite tired. Doing lots of stretching at work which has been great. I'm starting to work on some business that I've ignored for a long time deep in my shoulders.

    Press 6x3
    135, 155, 165, 180, 165, 155

    Pullups
    5x10 all bodyweight

    I also did some lying leg lifts for abs. I went over some of my old training logs from the times where I would hit solid PR's. A few things seem to come up consistently, but a big one I noticed was core work. When I do lower back work and tough ab exercises it always leads to big PR's in squats and the classics. I've been ignoring it for some time and I feel like my core is really holding me back right now. Time to get some consistent core training happening again. It was pretty sad how hard a simple lying leg lift was for me.

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