PAUSED CLOSE-GRIP BENCH (lbs)
60x3 wrist was ok-ish to here
140x5x3 surprisingly good
Was hoping for sets of 5 with 215 on paused bench, guess I'm not quite there yet. Could also have something to do with the heat wave. Excuses.
Didn't have the fire for a PR attempt so hit some volume on clean-grip snatches. Good thing, sorted my technique out nicely. The other guy was there today and he hit some pretty nice snatches so that inspired me to test out my wrist. It's been just over two months since I hyperextended it. PS felt pretty good up to 60, so long as I didn't hold the bar overhead for too long. One set with 70 was all I could handle, though. Strength, power, speed, technique all felt OK, but it's pretty hard to tell what's missing after a layoff until you get up to some decent weights, which I still can't do. I've decided that if I can get back to full snatching without pain by the end of the summer, I'll be happy.
I'd planned on skipping pulls because my back had been stiff, but the PS seemed to loosen it up nicely. The pulls were much stronger, faster, and more solid this time around. Got some really good sets in.
CLEAN + JERK
FRONT SQUAT (lbs)
I put in so much bloody work for that PR... long time comin'. Hopefully I can pop another one next week. I'd be sad if +2.5 was all I got out of all that. Missed the bounce on the first clean with 130. Stood up and was about to go for it anyway, but then Dumbshit walked onto the platform right beside me. He got told off. Got the bounce on the next clean and stuck the jerk. Felt good to finally crack 130.
I took my time to really warm up with the bar today, first took it out of the rack and warmed up my shoulders and rack & overhead positions real good before I even thought about doing a squat. Went down, stretched out the hips and ankles real good, etc. Did a few jerks from the rack with the bar and then 40 before doing any cleans. Lots of warm ups with very light weight, then once I felt really good, got down to business and just piling the weights on. This worked much better than my usual warm up scheme, and I was able to get some really good momentum going once the weight started going on.
I'm not sure how constructive the jerks from the rack were. Probably wouldn't have hurt to leave them out. Oh well.
FS was surprisingly not bad, however, considering I was pretty pooched by the time I got there. 350 was pretty solid. It's a far shout from 370 (my PR), but given the circumstances, I'll take it.
POWER CLEAN + JERK
115x(1,1) full clean
115x(1,1) barely a PC...
BACK SQUAT (lbs)
395x1 no way I was gonna get 3
CLOSE-GRIP BENCH (lbs)
135x(10,10,10) 10 sec. rest between
Gym's closed tomorrow, so I'm sort of splitting my Wednesday session and spreading it onto my Tuesday and Thursday sessions. Moderate success so far. PC wasn't firing at 100% today; 115 was an absolute limit of what I could catch without getting pushed below parallel. Jerks felt great, though. May go for a PR on Thursday.
Was hoping for 395x3x3 on BS to build on last week's 385x3x3. I think a few factor converged to deny me of that, but at least I got the one set. Next time. Once I get up to 405x3x3 I may go for a single in the 455 - 465 range. The 6-rep sets were tough-ish. Haven't really been push the high-rep BS for a while, so that wasn't a surprise.
No time to set up the incline, shoulder still too buggy for presses, so bench it was. Felt OK... shoulder gave me a touch of grief on the third rep with 225 though. Meh.
Last edited by LJL; 07-01-2015 at 02:57 AM.
No bumpers, lbs
275x3 screw it
Bad sleep, barely ate... still might've hit a decent jerk today, but I committed what I have recently decided is chief among weightroom sins (for me): I stopped to chat midway through ramping up the weights. I've found that I can jibber-jabber all I want while warming up with the bar and with light weights, but once the weight starts going on it needs to be all business. 245 felt like a feather, but then I stopped to chat. 265 felt a little awkward. At that point I feared my momentum was gone for good, and it turned out that my fears were justified. I had starry-eyed thoughts of 315 given last week's push press... focus just wasn't there today. Lots of stuff on my mind too. Eventful day. I'll hit it next week. Gonna go with a buddy and hit up what sounds like a killer gym, BLM barbell. I'm hoping the atmosphere will spur me towards at least one meaningful PR.
RDLs felt much better this time. Slowly building strength there.
FS felt awful and I was running out of time so I aborted. Legs were horribly stiff. I blame it on the disrupted routine, as usual.
Last edited by LJL; 07-03-2015 at 02:55 AM.
POWER CLEAN + POWER JERK + SQUAT JERK
That's what I accomplished in 15 minutes.
Bruuuuuuuuutal day... more like brutal commute. Main highway closed due to forest fire, had to take the extra-long, windy, single-lane route. Along with everyone else and their moms. Spent 4 1/2 hours alternating between flooring it to get past the semis and camper vans on the intermittent passing lanes and/or straight stretches, and then slowing to a crawl when those sections gave way to windy single-lane stretches. At least the scenery was nice.
Got home, felt like shit. Pounded some water, ate two bananas, passed out for 1/2 an hour. Woke up 1/2 an hour before the gym closed, screamed over there, did the above. Felt surprisingly good.
Squat jerks felt pretty good. My overhead stability and bottom position have improved dramatically since last I tried them. Might try going heavy with this in the near future.
Last edited by LJL; 07-04-2015 at 03:39 AM.
PAUSED CLOSE-GRIP BENCH (lbs)
210x4x5 no pause
80x1x5 wrist still sucks
Bench was disappointing. In an odd reversal, my shoulder felt better without a pause than with a pause. Huh. I figure at this point I'm just slowly building a base and getting used to the movement. Not gonna get a huge bench overnight. I can finally bench without needing a suicide grip, though, which shows that my wrist is slowly healing.
Power snatch was slightly less uncomfortable this week. Can't hold anything over 70 overhead for any period of time though. Sigh... frustrating.
Snatch-grip RDL's were solid, especially considering that I did them with short rest. Great core-builder.
CLEAN + JERK
120x(1,m) lax jerk
BOTTOM-UP CGOHS (lbs)
Dang. I was way to lax with 120. 110 had felt like nothing, so I got a little overconfident and didn't respect the weight quite enough. Didn't lock out with any real effort and it just dropped. Totally messed up my flow. At that point I figured it'd be better to go for the low-hanging PR rather than the big prize. I could do to re-build a little more stability in the bottom position of the jerk, hence the re-introduction CGOHS, after quite a hiatus. Felt pleasantly strong; only 5 lbs off my PR. Sure takes a shitload of focus, though.
Didn't realize I had 135 and not 145 loaded for pulls. Took a bit of wind out of my sails when I figured it out. Still, 145 didn't feel that much heavier, not as much as I expected.
Threw in FS, against my better judgement. Despite that fact that it was the end of the session, I'm still disappointed with these. FS continues to lag. I think quad strength is a culprit, seems to have dropped off a bit. Gonna switch up my approach a bit over the next few weeks to see if I can't rectify this.
Last edited by LJL; 07-06-2015 at 02:25 AM.
BACK SQUAT (lbs)
BACK SQUAT W/ SLOW DESCENT & PAUSE (lbs)
NO-HOOK NO-THUMB SNATCH-GRIP DEADLIFT
CLOSE-GRIP INCLINE BENCH (lbs)
Squats were good... not fantastic, but good. I think this slow-descent-plus-pause thing may just be a stroke of genius, however. I'm gonna keep at it for a little while and see where it goes. They were difficult... definitely gasping after the last set in particular.
Got it into my head to play with no-hook no-thumb snatch dl's. When I say "no thumb", I mean that my thumb isn't even touching the bar. It's resting on top of my index finger as I lift. Seems like fun.
Shoulder felt quite fragile today. Hope it buggers off soon... or I might actually have to do something about it. Kept it light. Went alright. Might work with this volume for a while; 5x5 might've been a bit too intense.
POWER CLEAN + PUSH PRESS + JERK
KLOKOV PRESS (lbs)
Bit of a hum-drum session. Shoulder feeling really buggy now. Couldn't push press 105, mostly due to discomfort. Felt OK after doing 100 a few times. Power cleans were very snappy.
RDLs are slowly getting stronger. I guess Rome wasn't built in a day.
I'm gonna see about re-incorporating Klokov presses, see if they help out my shoulder at all. They felt OK-ish...
Decided to leave FS for tomorrow. Might make that a regular thing. I think FS will fit in better on Thursdays.
I get to use jerk blocks tomorrow, so I'll be shooting for a BIG jerk...
No bumpers, lbs
FRONT SQUAT W/ SLOW DESCENT & PAUSE
315x1 missed 2nd
225x3x4 only liked last two sets
SNATCH HIGH PULL (from bench)
My gahd, those slow-descent paused FS are killers... I love 'em. First goal is 3x5 with this weight.
The rest of the workout was just me running around trying to squeeze as much in as I could in the last 12 minutes.
Note for jerk technique: drive under all the way and lock out forcefully.