Luc's NEW Training Log

[LJL]

June 16


No bumpers, lbs


PAUSED BACK SQUAT

135x5x2
225x3
275x2
315x2
345x1
365x1
365x2x5


CLOSE-GRIP INCLINE BENCH

135x5x2
155x3
185x5 PR
195x1
195x5 PR


Shitty session.
Had a short sleep and a busy day, but I had just enough time to get to the gym and get my planned workout done. Problem was, there was a big gaggle of visitors at the gym today for some reason, and I sat on my ass for a full 15 minutes waiting for a bar. Shit.

Squats were challenging, as they have been lately. This was disappointing, considering I did 365x5x2 last week. I was shooting for 365x5x3 this time, bit 2 reps was hard enough. I think it had a lot to do with sleep debt.

Incline improved greatly over last week, unfortunately I didn't have time for my planned 185x5x5, which would have been just about the perfect workout today. Still, I was pleased with how well 195x5 went, especially considering that 185x4 would have been a challenge last week.

I need to sleep well tonight and eat well tomorrow so I can get a good session in. I need to re-gain my momentum here.

[LJL]

June 17


No bumpers, lbs


POWER CLEAN + JERK

135x(1,2)x3
185x(1,1)x2
205x(1,1)
225x(1,1)
235x(1,1)
245x(2x(1,1)) no PR -- full clean on 2nd rep
260x(1,1) (= PR), PR (= PR) for PC, PR for PC+J
265(1,1) PR x 2 PR for PC and for PC+J


FRONT SQUAT

135x3
225x1x3
275x1
315x1
325x1
325x3 PR


ROMANIAN DEADLIFT

245x3
315x3
385x3x2


CABLE TRICEP PRESSDOWN (on Ego Machine)

120x10
150x10x3


Good, some PRs. Absolutely savage pull today. I wasn't in the mood to fuck around. Jerks were snappy too. All business.

The bar is still heavy AF in FS, but I pushed myself to a rep PR. I loaded 345 and unracked for a shot at a PR double, but by that point the tank was empty. Maybe I'm just not fresh enough when I'm going for squats. I'll count this as my "good" FS session for the week, now I just need a "good" BS session and I'll be happy. I'll figure it out.

Shoulders didn't feel good enough for high-rep presses so I skimped and did cable work. Whatever.

RDLs were solid. I should've been on this train a loooooong time ago. Better late than never.

[LJL]

June 18


No bumpers, lbs


PUSH PRESS

135x1
135x2x2
185x2x2
205x1
225x1
225x2
240x1
250x1
260m
255x1
260x1
265x1 PR (by 1/2 a lb )
270mx2 close... !!!
250x2 PR (by 7.5 lbs )


SNATCH HIGH PULL (low blocks)

135x5
225x5x3


CABLE TRICEP PRESSDOWN (Ego Machine)

150x10
165x10x3


So I've been coming to this gym for almost two years, and just tonight I figured out that one of the squat racks has pins that can be set at chest-height (the others max out at hip-height). This is a fantastic revelation. I can now max out on push press and jerks at this gym without worrying about dropping the bar and causing mayhem! I expect PR's at this gym now. Better environment than my other gym, even though the equipment is several orders of magnitude lower in calibre (possibly exaggerating).

Also, I may have finally figured out the "relaxed hands in the dip n' drive" thing. Previously I could only hit max weights if I had the bar in a death grip, but today something just clicked with the technique and timing and was able to get a better drive off the shoulders with loose hands, then kick in with the pressing power at just the right moment to finish it off. Progress, man.

Snatch high pulls were snappy as hell. I can't wait until I can snatch heavy again... (gazes wistfully in no particular direction).

[LJL]

June 19


Bumpers, kg


CLEAN + JERK (high blocks)

40x(3,3)x3
70x(2,2)x2
90x(2,2)x2
100x(1,1)x2
110x(1,1)
115x(1,1) (= PR)
110x(1,1)
115x(1,1)
120x(1,1) PR


BACK SQUAT

70x3
120x3
150x1
170x1
180x1
150x6


Low-hanging PR. Still a PR. Good speed.

Squats felt surprisingly, pleasantly good. Did them all in 10 minutes. Solid positions.

[LJL]

June 20


Bumpers, kg


CLEAN-GRIP SNATCH

40x3x3
50x3
60x3
65x3
70x3
75x1x2
70x1
75x3 PR


SNATCH-GRIP RDL (from 25kg discs)

75x3x2
100x3
120x3
140x3x3


CLOSE-GRIP BENCH (lbs)

135x5x2
165x3
185x3
205x1
225x1
215x3x2 paused
205x3x8
155x12x2
155x10


Shoulder's a little buggy again, so bench wasn't quite so successful this time. Should've gone with paused all the way.

[LJL]

June 21


Bumpers, kg


CLEAN + JERK

40x(2,3)x3
70x(2,2)x2
90x(1,1)x2
100x(1,1)
110x(1,1)x2
120x(1,1)
115x(1,-)
115x((1,1)x3) PR
122.5x(1,-)


CLEAN PULL

140x3x6


JERK

70x3x2
90x3
110x3
120x2x6


FRONT SQUAT

120x1x2
130x1
140x1
150x1
140x3x2


That was tiring. C&J wasn't really happening today, but I wasn't overly surprised since I hit it fairly hard this week. The triple was nice.

Jerk doubles were good, even though the weight wasn't big... decent, but not big. Trying to nail down my "relaxed hands" revelation from earlier in the week.

FS took some willpower.

[LJL]

June 23


No bumpers, lbs (#1 gym)


CLOSE-GRIP INCLINE BENCH

135x5x2
165x3x2
185x1x2
195x1
185x5x5


BACK SQUAT

135x5
205x5
295x3
335x1
365x1
385x1
385x3x3


Tuesday is slowly transforming from one of my most hated days to one of my most liked days. Or maybe I'm just getting used to my routine. Either way, I'm enjoying these workouts.

Got the full five sets on incline this time. Shoulder was a little whiny to start but settled down by the third set.

For over two years I've been staunchly and stubbornly loading my squats in kilos, carrying the plates those extra few feet for the sake of keeping the weights consistent. Well, today I finally said fuckit and used the lb plates that were sitting right there. I didn't even have to move my feet to load the bar. My God, the convenience. These plates even have handles. Never going back. I mean, shit, +/- a few lbs/kg... who really cares. Although I might miss the free grip work... meh. Don't overthink it. Pick things up, put them down.

[LJL]

June 24


No bumpers, lbs


POWER CLEAN + JERK

135x(2,2)x3
185x(2,2)x2
205x(1,1)
225x(1,1)x2
245x((1,1)x2) PR
250x(1, -)


FRONT SQUAT

135x3x2
225x2x2
275x1x2
315x1
315x4 PR
335x1
345x1


RDL

135x5x2
225x3
315x2
385x3x2


Oddly enough, my grip felt a little weak tonight. I can't remember it ever feeling that way. May have had my wrist wraps a little bit too tight. Didn't stop me from hitting a PR double. 250 was certainly possible, but I rested too long and lost the groove.
Jerks felt great, because I remembered to drive all the way and not cut my drive short like I tend to.

FS was fairly brutal, in a good way. I thought I might do a few doubles with 315, but once I unracked the bar for that second set I could feel that there were a few more reps there. Might've had five with better execution.

RDLs were also brutal, but not in a good way. They were decidedly tougher than last week. Shit. No matter, I will persevere. I will have a strong back, even if it f*&cking kills me to get it.

Messed around with presses -- 135x1x3. Every rep hurt like a bitch. I decided that I really didn't want to have a disappointing pressing session where I was fighting through discomfort just to hit meagre reps with meagre weight. I'll just have to wait until my shoulder calms down before I can hit presses again, I suppose. That's OK, plenty of other things I can do that my shoulder doesn't hate so much. Maybe it'd work out better to do presses after push presses... ? Might give it a shot tomorrow. Sometimes it's just a matter of finding out what pairs well. Like some culinary shit or something.

[LJL]

June 25


No bumpers, lbs


PUSH PRESS + JERK

135x(2,2)x2
185x(2,2)
205x(2,2)
225x(1,1)
240x(1,1)
250x(1,1)
260x(1,1)
270x(1,-) PR
275x(m,-)x2
225x(-,5)


SNATCH HIGH PULL (from bench)

135x5
225x3
245x3x5


I'm not entirely convinced that push presses and jerks play well together. Obviously the former is a great assistance exercise for the latter, but doing both at the same time just never seems to click for me. Could just be something I need to practice. Anyway, got my PP PR. Everything clicked, and it flew up like a rocket. Couldn't quite recreate the glory with the icing attempts. It can be hard to keep the fire stoked for those. If I set things up right I'll get it next week though.

Now that my PP are behaving properly again, I just need to slowly spread the success in the direction of my jerks... and then we're in business.

[LJL]

June 26


Bumpers, kg


CLEAN + JERK (high blocks)

40x(3,3)x3
70x(2,2)x2
90x(1,1)x2
100x(1,1)
105x(1,1)
110x(1,1)
110x(2,1)x3


BACK SQUAT (lbs)

135x5
225x3
315x1
365x1
405x1


Cleans from blocks are so on-and-off for me. Or maybe it's just my third pull. Wasn't really clicking tonight. Doubles were OK though. Edit: I know what the problem was. Just had a technique revelation. Haven't been pulling straight enough and "tall" enough at the top. I think. We'll see next time.
Squats were quick n' dirty, but I was pleased with the speed, positions, and overall power.