Monday Hang Clean, Behind Neck Jerks, Pulls, RCS + SRDL

Hang Clean (2 sec pause):
-55 kg x 3
-70 x 3
-90 x 2
-100 x 2
-105 x 2,2,2

Behind Neck Jerk:
-70 kg x 3
-79 x 2
-85 x 2,2,2

Clean Pull:
-70 kg x 3
-90 x 3
-110 x 3
-120 x 3,3,3

Roman Chair Situp:
-10 lbs x 8,8

Single Leg RDL:
-75 lbs x 10,10

Notes:
-last 2 exercises done in superset
-too light on the Roman Chair Situps

Workout Area in Empty Room Beneath Family Room

So today as I had a lot of time on my hands, I checked out the room beneath the family room, it is just unused, bare concrete, with a lot of junk and dirt in it. Took a couple of hours to clean it up, but I did it, and now all that is left is some excess insulation, about 40 (useful) 2x4s, and a nice space that will be good for weightlifting. Only issue is the height. Some parts are only 82", which is not enough to overhead press a barbell. However, the insulation compresses in the ceiling, so I have about 92" of space if I aim right, so I should be okay.

I have a convenient window that opens and comes out right to the patio that I could use as an easy way to get weight plates and a barbell out to do outside pressing work on a nice day. Otherwise its careful pressing or seating presses, not a big deal.

Necessary Items:
-weight plates 450+ lbs
-barbell
-squat stands
-bumper plates (at least one set)

"Should have these" Items:
-dip station
-pullup bar
-additional barbell
-better bench
-collars
-chalk
-tape
-pullup/dip belt
-platform (at least some rubber)

Optional Items:
-additional squat stand
-bench spotters
-dumbbells
-rings
-weightlifting belt
-foam roller

Monday Clean, Clean Pull, Behind Neck Jerk, RCS & RDL

Hang Clean (high hang):

-60 kg x 2

-70 x 2

-80 x 2

-90 x 2

-100 x 2

-105 x 1 & miss, 1 & miss

-90 x 3, 3

Hang Clean Pull (high hang):

-90 kg x 3

-100 x 3

-110 x 3

-120 x 3, 3, 3

-125 x 3

Behind Neck Jerk:

-70 kg x 2

-75 x 2

-80 x 2

-85 x 2, 2, 2

Roman Chair Situp:

-25 lbs x 5, 5, 5

Single Leg RDL:

-70 lbs x 10, 10

Notes:

-ripped callous on hand messed up the cleans, had to go lighter

-did weighted situps with full ROM, plate behind head. Sticking at that weight until I can do at least 10 per set.

-last two exercises as a superset

-form on the jerks wasn't great but I didn't lose it

Saturday Squat, Bench, Chins, RDLs

Squat:

-225 lbs x 5

-290 x 5,3,0

Bench Press:

-225 lbs x 5, 5, 5

Chins:

-70 lbs x 5, 5, 3

Single Leg RDL:

-70 x 10, 10

Notes:

-almost shit myself set 2 of squats

-gotta keep chest up

-legs are really tired from olympic lifting maxes yesterday

-bench press 2 plate!!

-grip hurting on the chins due to ripped callous

Friday Snatch, Clean and Jerk

Snatch:

-60 kg x 2

-65 x 1

-70 x 1

-75 x miss, miss, 1

-80 x 1

-85 x miss, miss, miss

Clean and Jerk:

-70 kg x 1

-79 x 1

-90 x 1

-95 x 1

-100 x 1

-105 x 1

-110 x 1

-115 x 1 --PR!!

-117.3 x clean, clean, miss --PR clean

Notes:

-trouble holding tight on the snatch, but it wasn't in front of me. Really working on the hip bump, and it was much better than Wednesday so I was happy. Got 80 really easy, tried for a PR at 85 (PR still 82.3) but couldn't keep tight in the overhead squat position. Really hit the position though so I am happy.

-clean and jerk PR!! Couldn't jerk the 117.3, cleaned it twice though, last one was just too tired. My clean form was really good, caught it nice and low for the heavy sets, no power cleans like last Friday. Happy with the PR.

-watching Donny Shankle interview helped: "Attack heavy weights EVERY DAY."

Maxing Out For the Semester

I have my goals for the semester, and most of which are better to test in the SPH because of either need for bumpers or chalk.

SPH:

Wednesday 12/8, max the deadlift. Goal to beat: 450 lbs, but 405 would work
-385
-405
-420

Friday 12/10,
max the clean and jerk. Goal to beat: 120 kg, 125 better

ERC:

Saturday 12/11: max out bench. Goal to beat: 260
-235
-245
-260...

Monday 12/13, max the squat. Goal to beat: 345
-315
-330
-345...

Wednesday 12/15, max the overhead press. Goal to beat: 150 lbs.
-130
-140
-150...
Friday 12/17: max the front squat. Goal to beat: 300
-260
-280
-300...

Wednesday Snatch, Snatch Pull, Deadlift

Snatch:

-50 kg x 2

-60 x 2

-70 x 2

-75 x 1, miss, miss

-70 x miss

Snatch Pull:

-50 kg x 3, 3

-60 kg x 3, 3, 3

Deadlift:

-167.3 kg x 5, 5, 5

Notes:

-snatches were way out in front, need to get the bar TO THE HIPS before pulling

-problems keeping a deep enough knee bend on the snatches for the pulling position, so went light on the pulls to work on it

-deadlifts are close to surpassing my 1RM from summer

-3rd set of deadlifts strapless to prove I am a man and to verify that my grip isn't being a pussy

-no glute bridges because of time constraints and lack of available benches and me being lazy

Monday Cleans, Clean Pulls, Jerks, Roman Chair Situps, Pullups

Clean (2 sec pause):
-70 kg x 2
-79 x 2
-84 x 2
-90 x 2
-95 x 4 x 2

Clean Pull:
-110 kg x 3
-120 x 3 x 2

Jerk from Rack:
-60 kg x 3
-70 x 2
-75 x 2
-80 x 3 x 2

Pullup & Roman Chair Situp Superset:
-[8,9,10 & 15,15,15] x 3

Notes:
-slow today on the cleans and pulls
-legs tired
-right lower back still hurts a bit, but not so bad
-gotta bend the back knee on jerks
-still heavy despite bad form so not a bad day
-chins on rings

Makeshift Foam Roller

So my lower back has been killing me for the past week after a shitty session of squats, and I haven't been able to do anything to fix it. Until this morning, I saw my Nalgene water bottle and thought it might work as a roller. Tons of pain gone. Great idea.

Saturday Squat, Bench, Chins

Squat:
-135 x 5
-185 x 5
-225 x 5
-280 x 5,5,5

Bench Press:
-185 x 5
-220 x 5,5,5

Chins:
-65 x 5,5,5

Notes:
-almost tripped on the last rep of set 1 squats
-felt squats in my back, lower right side, a lot. Thats gonna be sore, I might not want to deadlift on Wednesday
-chins were difficult, depending on how I feel I may only add 2.5 lbs next workout

Clean and Jerk PR

Made a PR today with the clean and jerk, 112.3 kg (247 lbs). Felt pretty easy actually, and I power cleaned it. Attempted 115 twice, but couldn't stand with the weight after the clean.

Friday Snatch, Clean and Jerk, Rehab

Snatch:
-60 kg x 1
-70 x 1
-75 x 1
-79 x miss, miss, 1
-85 x miss, miss

Clean and Jerk:
-70 kg x 1
-79 x 1
-90 x 1
-95 x 1
-100 x 1
-105 x 1
-110 x 1
-112.3 x 1 (PR)
-115 x miss, miss

Cable Belly Press & Roman Chair Situp Superset:
-[80 x 10 & 15] x 2

Notes:
-Clean and Jerk PR!

Wednesday Snatch, Snatch Pulls, Deadlift, Glute Bridge

Snatch (with 2 second pause below knee):
-50 kg x 3
-60 x 3
-70 x 2
-75 x 2,2,2

Snatch Pull:
-85 kg x 3
-95 x 2,2,2

Deadlift:
-165 kg x 1,5,5,5

Glute Bridge:
-2x10 (each side)

Notes:
-didn't miss any snatches, which was nice
-deadlifts really hard, gave myself 4 minute breaks between sets, that helped
-timing rest is good, even if the time is large at least I can keep track of it
-first deadlift set was a total fail, so I made up for it still 3x5
-did two more muscle ups, easier this time

Monday Cleans, Clean Pulls, Jerks from the Back, RDL/Push Situp Superset

Clean from Knee:
-60 kg x 3
-70 x 3
-79 x 2
-90 x 2
-85 x 2
-100 x 2
-105 x 2 x 2

Clean Pull:
-110 kg x 2
-120 x 3 x 2 (3x2x120)

Jerk from Back:
-50 kg x 3
-70 x 3
-75 x 3 x 2

Push Crunch/ RDL Superset:
-[125 x 6 & 60 x 10] x 2

Notes:
-new format of writing, I will see if I stick with it: Weight x Sets x Reps or Weight x Reps (for one set)
-used the GymGoal program, I like it so far
-got out in record time: 6:55
-

Olympic Plan November and December

I started this new plan yesterday on Saturday, and I will do it until the end of the semester. I feel like I had to much volume in the previous plan, although this might have been compounded with me getting sick. Either way, I feel that with less volume in this plan, I can bring the intensity back up. My deadlift has been doing really well, and hopefully my squat will come back up from the deload easily.

Goals are the goals on the side of the blog, since this will take me to the end of the semester. If I don't break them in normal training, then I will take a few workouts at the end of the semester to try and make PRs.

1106 Saturday Squat Chins RDLs Rear Lunges

Squat:
-warmup
-3x5x270 (5,5,3) *too much food!
Bench Press:
-warmup
-3x175**
Chins:
-60 x 6,4,5
Single leg RDL:
-2x10x60
Rear lunge:
-2x10x80

Notes:
-started at the Saturday workout for the new plan
-rdl-lunge superset
-accessory exercises for more reps
-ate wayyyyy too much!!
-**did push ups with Jane standing on my back, bench too hard
-10 lunges each side supersetted with rdls is killer

For Chins: 3 sets till failure, if all sets have at least 5 reps, and/or 15 reps done total across, move up in weight

1103 Snatch Squat RDL Situp

Snatch from knee:
-warmup
-2x65 kg
-2x70
-75 miss
-3x1x75
Snatch pull:
-2x3x75 kg
Squat:
-warmup
-5x225 lbs
-1x5x275
-2x1x275
Single leg RDL:
-2x10x60
Roman chair sit-ups:
-2x15xBW

Notes:
-squat deload
-short session due to time constraints (accounting test tomorrow)
-next squat session, bring the squat to 270, then next 280, then 290, 295, 300, 305
-last day with this program, switching to the new one on Monday (no lifting Friday or Saturday due to competition)
-maybe I will try the MSU Weightlifting program next semester

1101 Monday Clean And Jerk Deadlift Chins RDL

Clean and jerk: (2sec pause)
-2x70
-2x80
-2x85
-2x90
-1x95
-1x100 kg
-105 clean
Deadlift:
-3x5x160 kg
Chins:
-3x5x60 lbs
Single leg RDL:
-2x10x60

Notes:
-deadlifts hard but doable