A novice master's log.

[KrisG]

Friday 05-08-2015

I was not rested and was still sore. It did not go well.

Clean&Jerk:
Bar warmup
95 x5
115 x3
135 x2
160 x1
185 x1
200 x1
210 x1
220 x1
230-Miss Clean
230-Miss Clean
230-Miss Clean


Power Clean & Power Jerk:
185 x1
195 x1
205 -Miss Clean

I was exhausted so I called it quits after this. I decided not to try hang cleans.

[KrisG]

Saturday 05-09-2015

After yesterday's disaster, I got 2 hours of sleep today and had to work overtime. I was beat when I got home. But I made it all okay.



Front Squat:
45x10
135x3
185x1
225x1
235x1
245-1x2
255-1x2
275x1

These went well. I forgot load the bar twice and accidentally did the same weight back to back.


Press:
45x10
95x5
115x3
135x2
155x1
177.5x1
187.5x1
197.5x1-PR
167.5x2
147.5x3

These were amazing! The PR flew up.



Bench Press:
45x10
135x3
185x1
205x1
225x1
235x1
245x1
255-Miss
207.5x3
185x5

This was okay, but I was worn down by then.

[KrisG]

Sunday 05-10-2015


Deadlift:
135x5
225x3
315x1
365x1
405x1

And that was all I had in me today. I wanted to try some deadlifts because it has been a very long time, but I was worn out. I didn't even want to try any back off sets.

[KrisG]

Wednesday 05-13-2015

Today was supposed to be low volume, heavy reps, up to a max. Instead I decided to work on fixing my technique issues. I still managed a decent amount of weight. I couldn't be much happier.



Snatch:
Bar warmup
65x5
95x3
115x2
125x1
135x1
145x1
155x1
165x1
175x1
180-miss
180x1
185-miss
185-miss
185-miss

These went really well. My misses were close and all my makes were solid reps. No chasing the bar and flailing around like a fish out of water trying to balance the weight.



Clean&Jerk:
Bar warmup
95x5
115x3
135x2
155x1
165x1
175x1
185x1
195x1
205x1
212.5x1
220-miss clean
220-miss clean
220-made clean, passed out during jerk

I was tired when I did these, but they went alright, except for passing out. That was embarrassing.

[KrisG]

Thursday 05-14-2015

I was pretty tired today, so I did what I could, but the squats were brutal.


High-bar Back Squat:
45x10
135x5
185x3
225x2
275x1
325x1

These were killing my traps and neck, so I switched to low-bar to get some leg work in. I don't want to hear it, I'm a grown man, I don't care about the low/high argument as it's ridiculous, and I can squat how I choose.


Low-bar Back Squat:
225x2
275x1
315x1
335x1
345x1

After this I was fried.


Press:
45x10
95x5
115x3
135x2
160x1
180x1
190x1
200x1 - PR!!!
170x2
150x3

This went amazingly well! I nailed the PR. It felt light.


Bench Press:
45x10
135x5
160x3
185x2
205x1
225x1
237.5x1
247.5x1
255x1
215x2
190x3

These went well also.

[KrisG]

Monday 05-18-2015

Today went really well. I'm happy.


Snatch:
Bar warmup
65x5
95x3
115x2
125x1
135x1
145x1
155x1
167.5x1
175-miss
175x1
182.5-miss
182.5-miss
187.5-miss
187.5-miss
187.5-miss

These were all actually good reps. My misses at 182.5 were so close I decided to up it 5lbs. I figured I'd probably hit one, but no. Almost. I just got a wild hair to try more. Next time I won't move up in weight until I get them.



Hang Snatch:
135x1
145x1
155-miss
155x1-PR!

I was tired, but these went well.


Jerk(from boxes):
135x3
185 x2
205x1
225x1 - Power Jerk PR!
240x1
255x1
265-miss
265x1 - PR!

These went really well. I power jerk for warmups and then move on to split jerks. I got my power jerk PR easily. I barely missed my split jerk PR the first time, and nailed it the second time.

[KrisG]

Tuesday 05-19-2015

Another good day of training. I'm happy



High Bar Back Squat:
45x10
135x5
185x3
225x2
250x1
275x1
300x1
315x1
335x1
275x5
225x5

Recently my back squat has been bowing me forward a lot. I admittedly have weak quads compared to my hamstrings and glutes. I tend to shoot back and low-bar squat when the weight is heavy. Probably from all the low-bar squatting I used to do. I finally got tired of it. So I am backing down and I am going work on higher volume at lower weight, keeping vertical, until I have this under control. Next time I will probably do a 5x5 at lower weight.

Also, I have been doing such low volume lately, that this simple workout almost wrecked me. I felt my legs fighting my stomach for blood flow. Not a good thing. But at least now I know what to expect when I start with more volume.



Press:
45x10
95x5
115x3
135x2
160x1
180x1
190x1
202.5-miss
202.5x1 -PR!
170x2
150x3

These were great! I missed my PR attempt once, but came back strong.



Bench Press:
45x10
135x5
160x3
185x2
205x1
225x1
235x1
245x1
257.5x1
215x2
190x3

These went well also.

[KrisG]

Friday 05-22-2015

A pretty good day.



Cleans:
Bar Warmup
95x5
135x3
160x3
185x1
195x1
205x1
215x1
225x1
237.5-miss
237.5x1 -PR Clean (missed jerk)
245-miss
245-miss
245-miss

These went well. I didn't try a jerk until my PR, and it was sloppy. That's what I get for trying to start my jerk that high. This was supposed to be a clean only day, but I got greedy. I should have stopped at my PR, but I thought I had another one in me. So close, yet so far.........



Power Cleans:
185x1
195x1
205x1

I don't think I'll be doing these anymore. It just feels awkward after cleans. And I don't think they're helping. So I stopped these early. I will go from cleans to hang cleans from now on.



Hang Cleans:
185x1
195x1
205x1
215x1
227.5-miss
227.5-miss
227.5x1 - PR!!

I'm not sure what happened the first two times. I should have easily made both of them and moved up in weight. Still a PR, but frustrating. I'm thinking a mental block.

[KrisG]

Saturday 05-23-2015

It was not a good day. I started off tired, after only getting 2 hours sleep. And I was extremely sore. It started rough and got worse.



Front Squat:
Bar warmup
95x5
135x3
160x2
185x1
225x1
245x1
265x1
280x1
225x5

These were going really well at first. The weight flew up until 280. It was a little slow, but decent. I decided to lower the weight and do some sets. And that's when it went bad. I got sloppy at 225. I was tired on the 2nd rep and pushed through. On the 5th rep, I strained something. I tried working it out, and thought I did for a few minutes.


Press:
Bar warmup
95x5
115x3

And that was it. My back wasn't having it. It got worse, so I stopped.


I soaked my back in alternating hot and cold. Then I out IcyHot on it. It feels better but I've already decided there won't be any lifting tomorrow.

[KrisG]

Thursday 05-28-2015

I didn't' have time yesterday to train, and I felt a little under the weather. I still felt run down today, but decided to give it a go.



Snatch:
Bar warmup
65x5
95x3
1105x3
125x2
135x1
145x1
157.5x1
170-miss
170x1
175-miss
175-miss

This did not go as well as I had hoped. I was sluggish, stiff, and sore the whole time.



Clean&Jerk:
135x3
160x2
185x1
185x1
205x1
215x1
220-miss clean
220x1

These were about the same.



Back Squat:
45x10
135x5
185x3
225-5x5

Volume squatting sucks, even at light weight. These weren't too bad. I got a second wind and did well enough. But I was too tired to go any heavier.