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Thread: Luc's NEW Training Log

  1. #701
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    Oct. 3


    SFU


    CLEAN + JERK

    - lots of warm up
    155x(1,1)x3
    175x(1,1)
    205x(1,1)
    225x(1,1)
    245x(1,1)x2
    265x(1,1)
    265x(1,m) rushed jerk, lazy
    265x(1,1)


    PAUSED FRONT SQUAT

    135x3x2
    185x3
    225x1x3
    245x2x5 felt decent


    BENCH

    135x5x2
    185x3
    205x1
    225x1
    245x1 yuck


    CLOSE GRIP BENCH

    225x1x2 felt better than conventional grip


    CORE

    - hip raises (for lack of better name), 3 sets of 15


    CnJ not bad. Second clean was under-pulled, didn't bounce out. Still felt light enough on shoulders that I figured the jerk was in the bag, just didn't focus quite enough. Feel out of the groove on bench. Might do close grip only from here on, unless I want to super total on a whim or something. Paused FS felt pretty good. Didn't aggravate leg at all (as I think BS would have). My pause FS are way more honest than my pause BS. Dunno what to call the core exercise, but I've seen gymnasts doing them, and I did them in the past when my brother got really into it. Trying to make it a habit to throw in at least a bit of core work every day.

  2. #702
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    Oct. 4


    SFU


    SNATCH + SNATCH PP + OHS

    - some muscles/etc
    135x(1,1,2)x2
    155x(1,1,1)
    175x(1,1,1)
    185x(1,1,1)
    195x(1,1,1)
    195x(2,3,2)x3 not bad


    DEFICIT SNATCH PULL

    195x3
    225x5x3 better than last time


    Quick but good. Snatch complex was a lot of work.

  3. #703
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    Oct. 5


    SFU


    CLEAN + JERK

    - lots of bar work, etc.
    155x(1,1)x3
    175x(1,1)
    205x(1,1)x2
    225x(1,1)
    245x(1,1) good, but tweaked knee


    PAUSE SQUAT

    185x3
    225x1
    275x1
    295x1
    315x1
    275x5x2


    OHP

    135x5x5


    My little glute/hammy/knee issue in my left leg that's been coming and going for the past two years came back today . 245 cnj was decent rep, but knee tracked funny on the catch and I felt a tweak. Subsequently felt a twinge on the inside of my patella pulling 155 from the floor. Uh-oh. Switched to paused squats. They're always my go-to diagnostic tool. Fortunately, doing them carefully seemed to sort out my tracking issue, and they felt great. Did them without a belt, and focused on bracing hard with the core (as opposed to lower back only). This is the root of my anterior pelvic issue, I think (not bracing enough in lower abs). Stance was a bit too wide on 315 though. OHP for something to do in between squat sets. Felt decent. Would've done more squats, but (as per recent trends) I arrived at the gym too late for a full honest workout.

    I should figure out this left leg thing. Hit one of the old glute stretches from the track days pretty hard on both sides when I got home and now my left glute is sore as hell (not the right glute though).
    Last edited by LJL; 10-06-2017 at 03:21 AM.

  4. #704
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    Oct. 6


    SFU


    SNATCH

    95x3x3
    135x3x3
    155x3x2
    175x2x2
    185m weird
    185x2
    175x3x2
    175x4 3rd rep miss, super rushed
    175x3 better


    POWER CLEAN + PAUSE FS + JERK

    155x(1,2,2)x2
    175x(1,2,2)
    205x(1,2,2)
    225x(1,2,2)x2
    225x(1,2,3) good


    GHD

    2 sets of 10 with 35 lb plate, 5 sec hold at the top


    CORE

    2 sets of 30 sec. pike hold (or whatever it's called), superset with ghd



    Poor start, but turned into a decent workout. Was very cautious about the glute/knee issue at the beginning. Even messed around with some lacrosse ball bs, but not convinced of it's efficacy. Stance on all lifts was more toes-pointed-forward. Feels better for glute/knee thing. Maybe better in general. Had some goofy misses with light snatches, but I think I was too preoccupied with being cautious, and so wasn't aggressive enough. 175 triples were mostly ok (had one goofy set where I rushed everything).
    Power cleans felt fine. No pain in patella off the floor like last night, good sign. I think it all comes down to something in my glute being tight as hell.
    Did complex with no belt to focus on bracing. The squats looked really good actually. Maybe will squat without a belt for a bit, this new lower-ab-bracing thing that I've discovered (rediscovered) seems to be making my squats way nicer.
    Last edited by LJL; 10-07-2017 at 10:52 AM.

  5. #705
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    Oct. 7


    SFU



    SNATCH

    95x(1,1,1)x2 muscle/power/full
    135x(1,1,1)x2
    155x(1,1,1)x2
    165x(1,1,1)
    175x(1,1) power/full
    185x(1,1)
    195x(1,1) first rep quite nice
    205x(1,1)
    210x2 full
    215x1
    220x1
    225x1
    230m behind


    PAUSE SQUAT (no belt)

    135x1
    225x1
    315x1x8 EMOM
    315x2 not bad


    CORE

    3x 45 sec. pike holds


    Very sleepy after work; only just managed to drag my ass to the gym an hour before closing. The glute is being a little prick lately, had to stretch pretty diligently between sets. Snatches were fairly decent. Haven't been going quite as heavy lately. I think I need to practice with heavy snatch at least twice a week to keep the bad habits from creeping in (early pull bc it feels heavy, etc). Wasn't even worried/nervous about 230 (although it was kinda slow off the ground, mainly due to fatigue at that point imo). I think 235 is in the tank on the right day. Pause squats felt very sturdy, moved pretty well. Bracing hard in lower abs makes a huge difference.

    Last edited by LJL; 10-10-2017 at 02:02 PM.

  6. #706
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    3x 45 sec. pike holds
    why you doing these?

  7. #707
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    Quote Originally Posted by slevv View Post
    why you doing these?
    Static strength in core. Generally trying to make a habit of mixing in some sort of core bs at the end of most workouts. I'm not wedded to the particulars though, in case you would like to present some alternatives.

  8. #708
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    Oct. 10


    SFU


    SNATCH

    - long warm up
    135x3x2
    155x3x2
    165x2
    175x3x3


    CLEAN

    135x3x2
    155x2
    205x1
    225x1
    245x1x2


    PAUSE SQUAT

    135x3
    225x3
    275x3
    285x3x2


    JUMPS

    several sets of the usual plus a few bounds


    Back from two days off. Took a lot to loosen up and start feeling mobile.

  9. #709
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    Oct. 11


    SFU


    POWER SNATCH + SNATCH PP + OHS

    95x(1,3,3)
    135x(1,3,3)
    155x(1,3,3)
    175x(1,3,3)x3


    POWER SNATCH

    155x1
    175x1
    185x1
    195x1x5 some were fulls


    PAUSE FRONT SQUAT

    135x3
    185x3
    225x1
    255x1
    275x1
    295x1 no belt to here
    295x1x2 belt
    225x5x3 no belt


    DEFICIT SNATCH DEADLIFT

    245x3x4


    Pause FS felt pretty strong without a belt. The beltless 295 was better than the belted ones, but I think that's more due to a) switching to a belt at a high percentage and b) maybe just getting tired.

  10. #710
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    Oct. 12


    SFU


    CLEAN + JERK

    135x(3,-)x2
    135x(1,3)x2
    155x(1,1)
    175x(1,1)
    205x(1,1)
    225x(1,1)
    245x(1,1)
    265x(1,1) maybe easiest ever?
    285x(1,m) both lifts forward, but didn't feel that heavy


    SQUAT (no belt)

    135x3
    225x3
    275x3
    295x3
    315x3
    330x3 easier than expected


    CLOSE GRIP BENCH

    135x5
    185x3
    205x3x3


    CORE

    3 sets of 45 sec. pike holds


    C&J was very smooth and sturdy tonight. I think 295 in the tank if I don't rush the clean, etc. Pretty stoked on squatting with no belt at the moment too. Went to 330 for my limit triple, but it was easier than expected. In hindsight 340ish probably would've been perfect. Not a bad thing to leave a few lbs/reps on the table though. Left knee feels kinda wonky, should be careful with it. I think it's tracking funny due to whatever's strained/tight in my glute, maybe developing some compensation issues, etc. I'll try to be reasonable about it.

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