Friday - Smolov Jr, Squat, Snatch, Messing around

Second to last day of Smolov Jr.  Excited for it to be over. The squats weren't that bad though. I won't be finishing tomorrow because of the Black Belt demo at Maryland Day. I will finish either Sunday or Monday. Than MAX next week!

Back Squat: (8x4x288)
-135x5
-185x3
-225x3
-290x4,4,4,4,4,4,4,4

Snatch:
-50x2
-60x2
-70x1
-75x1
-80x1,1,1(~85%)

Snatch High Pull:
-80x3,3,3
-90x3,3,4

No clean and jerks because it hurts my left trap. I found that if I held onto the pulls it hurt but if I dropped them immediately at the top, it was fine.

Barbell Curl:
-70x10,8,8
-95x1
-115x1 PR
-120x1 PR



Chins:
-11 (lost the contest to Alec, he did 14) Both of us tired.

Wednesday - Smolov Jr, Hang Snatch

Back is feeling a bit better. Its definitely my left lower trap. Feeling much better today though. Made sure nothing I was doing was going to hurt it. I was unsure if I could squat but actually it had no issues there. Cleans felt a bit bad in the catch so I cut those short. Snatches felt fine though. No jerks because that would have hurt.

No splitting the workout today because I didn't get much sleep last night so I took a nap from 9-11:45 this morning to get more sleep.

Back Squat: (7x5x271)
-135x4
-185x3
-225x3
-271x5,5,5,5,5,5,5

Hang Snatch (kept it light because of Smolov and because of back, though it didn't hurt it)
-50 x 2,3,3
-60 x 2,2,2,

Hang Clean:
-60 x 2
-70 x 2
-80 x 2
-90 x 1 (felt it in my trap so didn't go higher. Not bad pain but I didn't want to do anything stupid.)

No jerks.
No GHRs. Posterior chain is already overworked from squatting so much.

Notes:
-squats were easy.

Monday: Smolov Jr, Light Snatches and Clean and Jerks, Abs

Got the CRS shit sorted out. They made up some BS excuse but its over now. Still some of the equipment is gone but its only a few weeks left. Last week of Smolov Jr thank god.

Back Squat: (6x6x255)
-135x4
-185x3
-225x3
-255x6,6,6,6,6,6

30 minutes rest till SPH opened

Snatch (70%):
-50x2,2,2
-60 x 2,2,2
-65 x 1,1,m,1 (miss was a strap messup, getting used to the new ironmind ones)

Clean and Jerk (70%):
-65 x 2
-75 x 1,1
-85 x 1,1,1

Situps:
-25# behind head x 10
-35 behind head x10, 10

Foam rolling for the left shoulder blade, I did something weird and painful to it

Notes:
-it wasn't hurting that bad last night after lifting but this morning (this is the next day) I am having a bunch of pain in the left middle trap area, by the shoulder blade. Happens when I reach, stretch my head down, stretch my arms, and pull the shoulders back slowly. I think its from a squat that I rounded the upper back on the left side or just messed it up or something. Then exascerbated with the weighted situps with the plate behind the head.

Training Program after Smolov Jr

After next week, I will be needing a new training program. I had been considering using Mike's Gym WOD (Regional USAW Training Center), but they train 5 days per week and I only do 4, so it would be all weird. Some day when I start training 5 days per week I will maybe do that.

Instead, I used some of the stuff he programs, and added in some stuff that has worked for me in the past. I need to work on my strength overhead, so more push pressing and heavy jerks. More core work than I have now. I want to get better at doing more chins in a row, so I got some of that. I like deadlift, but it doesn't really fit in with what I am trying to do right now so I got some snatch DLs, clean DLs, I am sure I will test the deadlift heavy every few weeks. Also got some clean and snatch pulls to get better at dealing with heavy weights fast. More front squatting than back squatting, to get that up for the clean recovery. So I have heavy front squatting twice a week, heavy back squatting once, (opposite of before), see how that goes. But more heavy posterior chain work, which should help my lifts. I may decide to stick some back squatting in on Wednesday as well, like an early session.

I may get into the gym early and do some of the workout in the morning.


Monday:
Snatch: 85%x1x5 (five singles)
Clean and Jerk: 85%x1x5
Front Squat: heavy single, based off that 90%x2x3
Chins: 3x5, weighted, then max reps unweighted
Back Extensions: 3x10, weighted

Wednesday:
Hang Snatch, Snatch Pull: based off max snatch, 80%x2x3,
Snatch Pull 90%x2, 100%x2, 110%x2x2
Hang Clean, Clean Pull: based off max clean, 80%x2x3,
Clean Pull 90%x2, 100%x2, 110%x2x2
Push Press: 3x5
Situps: 3x10, weighted

Friday:
Snatch: max
Clean and Jerk: max
Front Squat: heavy single
Chins: 3x5, weighted, then max reps unweighted
Good Mornings: 3x10

Saturday:
Push Press: 3x5
Back Squat: heavy single, based off that 90%x2x3
Snatch Deadlift: based off max snatch, 90%x3 100%x3, 110%x3x3
Clean Deadlift: based off max clean, 90%x3 100%x3, 110%x3x3
Situps: 3x10, weighted

Saturday - Smolov Jr Squat Session

Day 4 of week 2, the second time doing 10x3.

Last time it was 10x3x85% (285). This time, its +15, so it came out to be 300 lbs for 10 sets. Took about an hour. I used kilogram plates so I will list it in KG. 136 is 300 lbs. Got a video of the final set. UGLY. But it was looking great in the beginning lol

Back Squat:
-60 x 5
-90 x 3
-110 x 3
-136 x 3,3,3,3,3,3,3,3,3,3

Notes:
-sucked. Next week hopefully won't be terrible, assuming I can use the gym at all.

Friday AM - Smolov Jr Squats

Well I got suspended from using CRS for the weekend. So I'm gonna squat in Patrick's gym tomorrow.

Back Squat: (8x4x80%+15lbs)
-135 x 5
-185 x 3
-225 x 3
-285x4, 4, 4, 4, 4, 4, 4, 4

Notes:
-this felt pretty good, no real issues with the squat
-probably time to find a new gym...

UMD Weightlifting Club: Weightlifting Shoes

UMD Weightlifting Club: Weightlifting Shoes: "While no shoe styles are mandatory, if you want to train the Olympic lifts you need proper weightlifting shoes. The prices can range from $4..."

Wednesday PM

I was tired and in a pretty poor mood due to the staff at the school gym taking equipment away, again. Pretty poor session, I cut it short because I was tired, but mostly I think I just was unmotivated.

Hang Snatch (knee):
-50 x 3
-60 x 2
-70 x 2, 2, 2

Hang Clean:
-70 x 1

Wednesday AM - Smolov Jr. Squats

Week 2, day 2. Added 15 lbs to make 266 today, 7x5. I got into the gym tired and stiff. I don't lift well in the mornings. By the end it was getting better. I had a strange pain in my left lat when taking big breaths with weight on my back but I think I slept on it funny.

Back Squat: (7x5x266) 75%+15
-135 x 5
-185 x 3
-225 x 3
-266 x 5,5,5,5,5,5,5

Notes:
-about 45 minutes total

Monday PM: Snatch, Clean and Jerk

Went into this session feeling pretty tired. I had a long day and I squatted in the morning, so I was feeling pretty weak. Snatches at 70 felt heavy off the floor. Clean and jerks felt terrible during warmup, so I cut the workout short. Its alright, I got the squatting in this morning. Also I had a weird feeling in my left shoulder when I shrugged it up. A light session.

Snatch:

-40 x 3

-50 x 3

-60 x 2, 2

-70 x 2

-75 x 1, 1, 1

Clean and Jerk:

-70 x 1, 1

-92 x 1

-100 x 1, clean only

Weighted Situps:

-60 x 10, 10, 10

Monday AM - Smolov Jr. Squat Session

Squats felt pretty strong today. A couple of reps weren't looking as good, I went down too fast but most looked pretty good. Got a video of sets 4 and 5.

Back Squat: (6x6x70% + 15 lbs =250)

-135 x 5

-185 x 5

-225 x 3

-250 x 6, 6, 6, 6, 6, 6

Saturday - Smolov Jr Squats, Press Max Attempt

I was feeling terrible in the legs after yesterdays PRs. That was NOT SMART. I knew it wasn't smart at the time, but I powered through it today. Next week, with +15 lbs, that won't be an option and I will need to cut the Oly lifts way down to get the squats right.

Back Squat: (10x3x85%) -this took about 50 min

-135 x 5

-185 x 3

-225 x 3

-285 x 3,3,3,3,3,3,3,3,3,3

Press: (attempted max, not that I really wanted to after jerks last night, but I wasn't going to be able to accomplish much with sets across either. Gave it a good shot)

-95 x 5

-115 x 3

-135 x 1

-155 x 1

-170 x 0,0,0 (attempted PR, max 165)

Weighted Chin:

-BW x 4

-40 x 5, 5, 5 (this felt really easy, I'm getting back into the groove of doing these)

Weighted Situp:

-60 x 10, 10, 10

Notes:

-those squats were punishing. I am not looking forward to doing that with 300 next Saturday. No heavy pulling off the floor next week. Gotta go light.

Friday PM - Snatch PR, Clean and Jerk PR

It has been too long since I set a good PR in one of the quick lifts. I went out today with stiff, tired legs from Smolov this morning, but a great attitude. I was going to PR or die trying. It took over 10 missed attempts at max weight, but I left with a PR in both the Snatch and Clean and Jerk, each by 3 kg. And I got video. Nothing looked pretty. My hips came up early in the snatch for most of them. The squat was two wide. The cleans almost pinned me because of Smolov in the morning. The jerks looked atrocious, although at least they felt strong. But I got it anyway. So say what you want about my form in this session, but you can't question my work ethic.

Snatch:

-40 x 3

-50 x 3

-60 x 2

-72 x 2

-75 x 1

-79 x 1

-84 x 1

-90 x 1 (previous max, got it in one try)

-93 kg x 0, 0, 0, 0, 0, 0, 0, 0, 1 (PR SNATCH!)

Clean and Jerk:

-70 x 1

-80 x 1

-100 x 1

-110 x 1

-115 x 1

-120 x 1

-123 x clean and miss, clean and miss, 1 (PR!)

Skipped the dips and curls because I got 2 PRs so I deserve Chipotle!

Friday AM - Smolov Jr Squat Session

Smolov Jr Squat split from rest of workout. Took an hour total.

Back squat: 8x4x80%
-135x5
-185x4
-225x3
-268x4,4,4,4,4,4,4,4

Notes:
-that sucked.

Wednesday - Smolov Jr. Day 2: Back Squat, Hang Snatch, Hang Clean, Jerks

Second day of Smolov Jr. 7x5 squats tired me out, but I was able to finish all the reps no issue. Just lots of volume that I am not yet accustomed to. I am not looking forward to next week though, lol. I plan to try and split up my squatting from the rest of the workout, squatting earlier then getting into the gym in the late afternoon (5:30 pm) to do the rest, so I am more fresh and so I am not out so long in the afternoon.

Back Squat: 7x5x75% (251 lbs)

-135 x 5

-185 x 4

-251 x 5, 5, 5, 5, 5, 5, 5

Hang Snatch (straps):
-40 x 2

-50 x 2

-60 x 2

-70 kg x 2, 2, 2 ~78% max snatch

Hang Clean:

-70 x 2

-90 x 2

-100 kg x 2, 2, 2 ~78% max clean

Jerk (behind the neck):

-60 x 3

-90 x 3, 3 ~75% max jerk

-95 x 2 ~80% max jerk

Notes:

-squats getting really tiring, I have never done 35 reps before in sets across. But I feel like I will get stronger doing this.

-I have been doing a slight pause at the bottom for maybe a quarter of a second to build strength from the hole.

-Huge line across my back from lots of squats then jerks from behind neck.

Monday - Starting Smolov Jr: Back Squat, Snatch, Clean and Jerk,

Want to get my back squat up, so I'm giving the Smolov Jr. a try. Never done a program like this before, its a lot more volume than I am used to but whatever, time to try it. 4 days squatting per week, so every session. Since I don't plan to get rid of the classic lifts from my training, toning them down maybe (though I have eliminated deadlifting in the short term, its recommended strongly), I will be conservative and only add 15 lbs the first week and then 5 more the second week. From what I understand, I am supposed to add 10-20 the first week to my 70% and so on, and then 15-25 the next week. I assume the second week adds 15-25 to the original values, not the new ones. Otherwise thats a huge jump.

On Saturday at the meet I was able to talk with a real coach and he gave me some things to work on in the snatch. Mainly fixing the first pull from the starting position, which helped the second pull, and making sure to finish the second pull. I was too nervous at the time to do it at the meet (powered my lifts up, oh well), but I did it in training today and DAMN is it awesome. Felt so much more stable. I have a video, but the set directly after was way better. So stable in the catch, no forward movement. Felt awesome. Even after back squats.

Back Squat: (6x6x70%)

-135 lbs x 5

-185 x 5

-235 x 6, 6, 6, 6, 6, 6

Snatch:

-40 kg x 4

-50 x 3

-60 x 2

-70 x 2

-75 x 2, 2, 2 (kept it light, really hot, and this was feeling good with the input from the coach) 83% of max

Clean and Jerk:

-70 x 2

-85 x 2

-100 x 2

-105 x 2, 1miss1 (missed the jerk, did another attempt and nailed it. It was soo hot I was dying.)

Bagged bench press, arms tired and something weird in the elbow, right arm, outside was going on. Its just bench, who cares.

Wt Situp:

-50 lbs x 10, 10, 10

Ankle Rehab

Single Leg RDL:

-85 lbs x 8 each side (I was feeling my groin hurt a bit the past couple days, and this exercise really helped to rehab it earlier.)

Notes:

-it was REALLY hot in the gym from the start

-6x6 is a lot of volume. Not looking forward to this lol. Wasn't heavy, yet but it will be later.

-Snatches felt awesome. Clean and jerks, eh, not terrible. Nothing special.

Capital City Open: Results

I took first in the 85 kg Novice mens division at the competition, making 5/6 of my attempts.

I snatched 75, 80, and missed 85. I clean and jerked 105, 111, and 115. Won with a total of 195 kg.

I will post the video on Monday when I get it from my friend.

Thursday - Preparing for Capital City Open: Snatches and Clean and Jerks

Snatch:

-40 x 2

-50 x 2

-60 x 1

-70 x 1

-75 x 1 -this is my opener

Clean and Jerk:

-70 x 1

-80 x 1

-90 x 1

-100 x 1

-105 x 1 -this is my opener

Monday - Peaking for Capital City Open: Snatch, Clean and Jerk, Front Squat

Went light in the lifts today.

Snatch:

-40 x 3

-50 x 3

-60 x 2

-70 x 1

-75 x 1, 1 -first attempt

-80 x 1 -second attempt

Clean and Jerk:

-70 x 1

-92 x 1

-100 x 1

-105 x 1 -first attempt

-110 x 1 -second attempt

Front Squat:

-135 lbs x 4

-225 x 3, 3, 3 (went really light on this)

Notes:

-cut the workout and volume WAY short because of two reasons: 1. Peaking for the competition over the weekend and want to be in perfect condition; 2. I have a test review at 8 pm and can't afford to be in the gym till 7:45.

Saturday - Press, Snatch Grip Deadlift, Deadlift, Chins

Last day going heavy, didn't go too heavy on the deadlift but I wouldn't call it a light day, I went 90%. Press was feeling strong. Felt strange deadlifting in the Oly shoes, but thats what I was wearing.

Press:

-85 lbs x 5

-105 x 3

-135 x 3

-140 x 3, 3, 3, 3

Snatch Grip Deadlift, Deficit:

-135 x 5, 5, 5 (light, but I am still learning it. Would be nice to have a mirror)

Deadlift:

-225 x 4

-315 x 3

-365 x 3

-385 x 1

-405 x 1 (stopped here, kept it fast off the floor)

Chins:

-BW x 5

-35 x 5, 5, 5

Kroc Row:

-Right 75 x 20, Left 75 x 17+3

Friday - Snatch Max, Clean and Jerk Max, Squat Max

Last day going really heavy before the competition next week, wanted to try for some PRs. Tried. Got my maxes, no PRs though.

Snatch:

-40 x 3

-50 x 3

-60 x 2

-70 x 1

-75 x 1 -First opener

-79 x 1

-85 x 1

-90 x miss back, miss front, miss front, miss front, 1

-92.3 x miss

Clean and Jerk:

Cleans feeling really heavy squatting up, probably because I maxed the front squat Wednesday. The jerks felt good though.

-70 x 1

-90 x 1

-100 x 1

-105 x 1

-110 x 1

-115 x 1

-120 x 1

-125 x clean, clean (cleans really hard, jerks attempted and failed)

Dips:

-BW x 5

-25 lbs x 5

-50 x 8,8,8

.....................supersetted with........

Barbell Curl:

-70 x 10, 10, 10

Back Squat:

-135 x 3

-225 x 1

-275 x 1

-295 x 1

-315 x 1

-325 x 1

-335 x miss (PR attempt)

Notes:

-good day, went heavy, got some video. Missed my first snatch behind, ever.