Monday - Hang Snatch, Clean and Jerk, Bench Press, Back Squat

Hang Snatch (below knee):

-40 kg x 3

-50 x 3

-60 x 3

-65 x 2, 2, 2 *coming up slow, decided not to go higher

Clean and Jerk:

-60 kg x 2

-70 x 2

-80 x 1, 1

-90 x 1, 1, 1, 1, 1 *first time jerking since the ankle sprain, decided not to go higher

Clean:

-100 x 1

-105 x 1

-110 x miss, miss, miss (pussy out/tired from earlier clean and jerks)

Bench Press:

-135 lbs x 5

-185 x 5

-220 x 5, 5, 5

Back Squat:

-135 lbs x 5

-185 x 5

-205 x 5

-245 x 5

-275 x 3

-285 x 3

-290 x 3

Notes:

-first time jerking in a long time, ankle still not completely healed, so went light with the jerks. Will do that for the time being.

Saturday - Pullup, E-Z Bar Curl, Fat Bar Row, Goodmorning

First day dedicated to what I consider screwing around. However, I don't want to squat 4 days a week right now, and I am already pressing every workout besides this. This day takes some heavy work off my back and gives me some time to have active rest.

Pullups:

-BW x 5

-25 lbs x 5

-50 x 5

-60 x 5, 5, 4

E-Z Bar Curl:

-65 lbs x 6

-85 x 3, 3, 3, 3, 3 (short rest periods)

Fat Bar Row (assuming fat bar = 30 lbs):

-80 lbs x 5

-100 x 3, 3, 3 (trying to work grip in, back already gets enough work right now)

Roundbacked Goodmorning:

-95 lbs x 8, 8, 8

Friday: Snatch, Hang Clean, Incline Press, Back Squat

Today was supposed to be hang snatches and cleans, but I wanted to do full snatches so I did Wednesday's workout. I will get back on schedule next time, skipping what was supposed to be today.

Snatch:

-40 kg x 3

-50 x 2

-60 x 2

-65 x 2

-70 x 1, 1

-75 x miss, miss, 1, 1, 1

-80 x miss in front, miss, miss

Hang Clean (high hang):

-70 x 3

-80 x 3

-90 x 3

-95 x 2

-100 x 2, 2, 2

Incline Press:

-135 x 5

-155 x 4

-165 x 5, 4 (gotta keep elbows in)

Back Squat:

-135 x 5

-185 x 5

-225 x 5

-275 x 5

-285 x 3

Notes:

-first time doing incline, gotta keep elbows in more to keep chest from hurting

"Atlas Snowball"

After my workout, which involved even more shoulder press, I was walking outside with some friends, and saw the massive snowballs the plows had left on the side of the road. Some of these weighed at least 200 pounds by my estimate, but I went for the 130-150 lb balls. Got one video of me continental and pressing it, and some more photos to come.

Thursday - Light Workout

Went to the gym not really to lift but to talk with a friend. Still, got a workout in, though light.

Back Squat Bottom Hold:

-up to about 100 lbs, dropped down to the bottom right above where my lower back bends (right above ATG point), then went lower slowly, held it for a few seconds, and came back up. For a couple reps at a time. Had my friend tell me when my lower back bent.

DB Press:

-up to 65 lbs for triples

DB Row:

-up to 100 lbs for sets of 5

Wednesday - No Olympic Lifts, SPH Closed

No Olympic lifts today, SPH closed had to work out in ERC.

Press:

-85 lbs x 8

-105 x 5

-125 x 5

-130 x 3, 3, 3

Front Squat:

-135 lbs x 5

-185 x 5

-225 x 3

-245 x 3

-250 x 3, 3, 3

Pullup:

-BW x 5

-50 lbs x 5, 5

DB Row:

-55 lbs x 5

-85 x 5

-100 x 5, 5, 5

Notes:

-didn't have any bumpers, so did the non-olympic lifts

-did rows with some speed to try and imitate at least some of the Olympic lifting character

Monday - Hang Snatch, Clean, Bench Press, Back Squat

It felt good to have a 28 mm bar again. Snatching was so much easier.

Hang Snatch (high hang):

-40 kg x 3, 3

-50 x 3

-60 x 2

-65 x 2

-70 x 2, 2, 2

Clean:

-70 kg x 2

-80 x 2

-90 x 1

-95 x 1

-100 x 1

-105 x 1

-110 x 1

Bench Press:

-135 lbs x 5

-185 x 5

-205 x 5

-215 x 5, 5, 5

Back Squat:

-135 lbs x 5

-185 x 5

-225 x 5

-255 x 3

-260 x 3

-265 x 3, 3, 3

Single Leg RDL:

-75 lbs x 8, 8

Notes:

-still doing cleans instead of clean and jerks. It will probably be a while before I can do jerks again, with the ankle sprain healing and all.

-trying to keep the speed up with the sets. Not light weights or anything, but didn't want to grind out the reps. (read some Christian Thibideau stuff, figured I will try it out)

Friday - C3.3: Snatch, Hang Clean, Dips, Chins

Snatch:

-40 x 3, 3

-50 x 2

-60 x 1, 1

-70 x 1

-75 x 1

-80 x miss, miss, miss, miss (I got under it, just couldn't stick the catch. By the end, I just was losing power with it.)

Hang Clean (below the knee):

-70 x 3

-75 x 2

-80 x 2, 2, 2 (feeling really weak and tired with this, called it at a lower weight)

Dips (no bench spotter):

-BW x 5

-35 lbs x 5

-55 x 5, 5, 5

Pullups:

-BW x 5

-35 lbs x 5

-45 x 5, 5

Notes:

-lower back, right side hurting from the start, so I didn't squat

-turned on the heater early so I wasn't freezing.

Wednesday - C3.2: Hang Snatch, Clean, Front Squat, Chins

Warmup:

-to get the hands warm, 2 snatch pulls, 1 snatch, keep the bar up. From the high hang.

-40 kg x 1, 1, 1, 1, 1

Hang Snatch (high hang):

-40 x 2, 2

-50 x 2, 2

-60 x 2, miss, 2

-65 x 2

-70 x 2, 2, 2

Clean:

-60 x 3

-70 x 3

-80 x 2

-90 x 1

-95 x 1

-100 x miss, 1 (easy)

-105 x miss, 1

-110 x miss (form deteriorated, used arms too much)

Front Squat:

-70 x 5

-90 x 5

-110 x 3, 2, 0 (right wrist starting to hurt)

Chins:

-BW x 5, 5, 5

Monday - C3.1: Snatch, Hang Clean, Press, Back Squat

Snatch:

-40 kg x 3

-50 x 2

-60 x 2

-70 x 1, 1

-75 x 1

-80 x miss, miss

-70 x 1, miss, miss (form started to deteriorate, and it was still really cold in the gym)

Hang Clean (high hang):

-70 x 3

-80 x 3

-85 x 2

-90 x 2, 2, 2

Seated Press:

-40 kg x 5

-57 x 5, 5, 5

Back Squat:

-70 x 5

-90 x 5

-120 x 5, 3

Notes:

-was sick yesterday, so I didn't expect much from today. It went alright, considering

-was really cold in the gym (its like 10 degrees F outside right now, and its 3 pm). Well it might be 15 degrees, but its cold. I didn't fully warm up until halfway through the hang cleans.

-felt the squats in my lower back, dumped it the second set and decided not to go for the third. I probably just pussied out, but it really didn't feel like I was going to get anywhere with it today.

Saturday - C2.4 - Hang Snatch, Clean, Deadlift

It was like 15 degrees outside when I started, and not much nicer in the gym.

Hang Snatch (below the knee):

-40 x 2, 2

-50 x 2

-60 x 2

-65 x 2, 2, 2

Clean:

-60 x 2

-80 x 2

-90 x 1

-100 x 1

-105 x miss, miss (more of a mental block, wasn't coming up fast and I didn't want to hurt my ankle. I'll do better next time)

Deadlift:

-100 x 5

-120 x 4

-165 x 10 singles, 1 min average rest

Notes:

-with the deadlift, I wanted to go heavier than last time, and though I have done more than that for 3x5, I didn't think I was going to be able to do 3x5 of anything really heavy. However, I figured I could do a bunch of singles instead.

-snatches felt weak in the catch

Thursday - C2D3: Snatch, Hang Clean, Bench Press, Back Squat

Snatch:

-40 kg x 3

-50 x 3

-60 x 2

-65 x 2

-70 x 1, 1

-75 x 1

-80 x 1

-85 x 1 (PR! and bodyweight snatch!)

-90 x miss

Hang Clean (below knee):

-70 kg x 3

-80 x 2

-85 x 2

-90 x 2

-95 x 2, 2, 2

Bench Press:

-135 lbs x 5

-185 x 5

-225 x 3

-205 x 5, 4/5

Back Squat:

-50 kg x 5

-70 x 5

-100 x 5

-125 x 5, 1/5

-110 x 2/3

Situp & Pullup Superset:

-situps 45 lbs x 8

-pullups BW x 8

-8 & 8, 8 & 8, 8 & 4

Pendlay Row:

-70 kg x 3

-90 x 3

-110 x 2

Notes:

*PR snatch! Best ever! Bodyweight snatch!

*squats were really heavy

*bench was really heavy

Wednesday - Shoveling Snow

Was going to lift today, but due to the 2'+ snowfall, I decided not to after shoveling the driveway and path to the gym for about 2 hours. I'll do today's session tomorrow.

Sunday - C2D2: Hang Snatch, Clean, Front Squat

Hang Snatch (high hang):

...straps, working on pulling under fast:

-40 kg x 5

-50 x 5

-60 x 4

...no straps:

-65 x 2, 2, 2

Clean:

-60 kg x 2

-80 x 2

-90 x 2

-100 x miss, 1 (didn't drop under)

-105 x 1, 1

-110 x 1

Front Squat:

-60 kg x 5

-90 x 5

-113 x 3, 3, 1 (tried for 3x3)

Chins:

-50 lbs x 5, 5

Notes:

-worked on getting under the snatches

-cleans weren't looking great at first but I ended alright, with a PR since the ankle sprain, so I called it a day for that even though I may have been able to do a bit more

-upper back failed on the last front squat set

-managed to keep the workout pretty quick, I think I was quick with the cleans

Friday - Cycle 2.1: Snatch, Hang Clean, Press, Back Squat

Snatch:

-40 kg x 3, 3

-50 x 2

-60 x 1

-70 x 1, 1

-80 x miss, miss (accidental increase of 10 kg)

-65 x 1, 1

-70 x 1, 1

-75 x miss

Hang Clean:

-60 x 3

-70 x 3

-80 x 2

-85 x 2

-90 x 2

-95 x 2, 2, 2

Seated Press:

-105 lbs x 5

-117 x 5 x 5

Back Squat:

-70 kg x 5

-90 x 5

-100 x 5

-120 x 5, 5, 5

Notes:

-rushed the back squat sets but still was able to keep the speed up and do all the reps

-press was tough but completed it

-hang cleans tough on the hands

-accidentally moved up too much with the snatches, didn't realize and had to drop back

-didn't get 75 up, but 70 was moving pretty fast. I don't think I was dropping under the bar enough.

Sunday - Hotel Workout

BB Press:

-135 lbs x 4

Single DB Press:

-50 lbs x 5 x 5

-50 x 10

Single Arm T-Bar Row:

-45 lbs x 5

-70 x 5, 5, 5

Barbell Complex:

-Hang Power Clean, Bent Row, Deadlift, Press, Back Squat, all for 5 reps x 3 sets

Notes:

-the barbell was slick and thick, couldn't clean much so decided to do some other stuff. Got a good back workout.

-The complex was what some guys were doing and I didn't really know what to do with myself so I worked in with them.