MP: W3, D1 - Wednesday

Decided to go to the Colloseum again even though I lifted yesterday because I like lifting, and it felt good to lift again with no days of rest, thats kind of my thing. First day of the third week, its a light week I guess.

Snatch:

-47 x 3

-56 x 3

-70 x 2,2,2

Jerks:

-64 x 3

-77 x 2

-90 x 2,2

Clean Pull:

-96 x 3

-102 x 3

-108 x 3

Front Squat:

-74 x 5

-90 x 4

-105 x 3

-126 x 2,2,2

Kneeling Cable Crunches:

-130 x 25, 25, 25

Box Jumps:

-24" x 10,10,10

+ankle stretch

MP: W2,D3 - Tuesday

First time lifting at the gym in Columbia. Its sufficient: bumpers, chalk, dropping allowed, etc. The bars aren't great and the bumpers are few and in pounds, but its on the way home from work and saves an hour and a half of driving.

Hang Power Snatch:

-47 x 3

-56 x 3

-65 x 2,2,2

Clean and Jerk:

-65 x 3

-77 x 3

-89 x 2

-96 x 2

-102 x 2

-96 x 2

Overhead Squat:

-47 x 5

-56 x 4

-65 x 3

-74 x 2,2,2

Cable Crunches:

-120 x 20,20,20,20

I forgot to do the snatch deadlifts...damn. I knew the workout was too short. I didn't even write it down. It was at 50% though, so I don't even see the point of doing it.

MP: W2,D2 - Saturday

Clean:

-65 x 3

-77 x 3

-90 x 3

-102 x 2,2,2

Snatch Balance:

-47.5 x 5

-57.5 x 4

-60 x 3

Snatch Pull:

-75 x 3

-80 x 3,3

Back Squat:

-85 x 6

-101 x 6

-120 x 4

-135 x 3

-142.5 x 2,2,2

Experimented with the closer stance, it was easier to keep my hips down from the hole but my butt started bending under at the bottom with the closer stance. I have to find the right one for me. It did feel strong though.

Cable Crunches:

-100 x 20,20,20,20,20

+ankle rehab and stretches

MP: W2, D1 - Thursday

Snatch:

-47.5 x 5

-55 x 3

-65 x 3

-75 x 2,2,2

Jerks (from boxes):

-65 x 3

-77.5 x 2

-90 x 2

-102.5 x 2,2,2

Clean Pulls:

-102 x 3,3

-107.5 x 3

-115 x 3

Think about doing a forceful toe raise, the rest will follow. Otherwise the hips won't go.

Front Squat:

-74 x 5

-89 x 4

-104 x 3

-126 x 2,2,2

Cable Crunches:

-80 x 20

-100 x 20,20,20,20

Box Jumps:

-24" x 10,10,10

I have to figure out how to do the hamstring ball roll exercise.

+ankle rehab, really stretching with the wall mount for a long time

MP: W1, D3 (Tuesday)

Excited to get to the heavier weeks! Done with week 1!

Hang Power Snatch:

-40 x 5

-47.5 x 3

-55 x 2

-60 x 2,2

Clean and Jerk:

-60 x 3

-65 x 3

-77.5 x 2

-85 x 2

-90 x 2,2,2

Overhead Squat:

-40 x 5

-47.5 x 5

-55 x 4

-60 x 3

-70 x 3,3

Snatch Deadlift:

-80 x 3

-85 x 3

-95 x 3

Decline Situps:

-10 x 20,20,20

Kneeling Cable Crunches:

-80 (plate value) x 20, 30

+foam rolling, ankle rehab, stretching

MP: W1, D2 (Saturday)

Did this all in the ERC without bumpers or good bars. Man did it suck. I didn't sleep well the past two nights so everything was hard even though it was like 70 and 80%. I need more sleep and more food.

Clean:

-61 x 3

-77 x 3

-88 x 3,3,3

Snatch Balance:

-43 x 3

-48 x 5,4

-57 x 3

Snatch Pull:

-65 x 3

-75 x 3

-80 x 3

Back Squat:

-84 x 8

-102 x 5,4 (did extra set by mistake)

-118 x 4

-134 x 3,3,3

Mario's Program: Week 1, Day 1

Started a new program Coach Mario gave me. I'm excited to do something I didn't just make up for once!

Snatch:

-40 x 3

-47.5 x 3

-55 x 3

-65 x 3,3,3 (70%)

Jerk:

-65 x 3

-77.5 x 2

-90 x 2,2,2 (70%)

Clean Pull:

-90 x 3

-95 x 3

-102.5 x 3 (80%)

Front Squat:

-75 x 5

-90 x 4

-105 x 3

-117.5 x 3,3,3 (80%)

Box Jumps:

-24" x 10, 10, 10

+ankle rehab exercises/stretches

Wednesday - Front Squat, Press

Quick workout today, nothing heavy.

Front Squat:

-61 x 5

-102 x 4

-118 x 3,3,3 (probably should have done more warm up sets, oops)

Press:

-43 x 5

-61 x 3,3

Monday - Snatches, Clean and Jerks

I hadn't tried maxing the snatch in a while, and I was so close to the PR clean and jerk last week that I wanted to go for it. Didn't get the 95 snatch but it was some close misses, and then got 127.5 for a 2.5 KG pr, then an attempt at 130 with a missed jerk. I'll get that soon though!

Snatch:

-40 x 3

-50 x 3

-60 x 3

-70 x 2

-80 x 1

-85 x 1

-90 x 1

-95 x miss, miss, miss, miss, miss, miss (CLOSE THOUGH!)

Clean and Jerk:

-60 x 1

-90 x 2

-100 x 1, 1

-110 x 1

-120 x miss jerk, 1

-60 x 3

-125 x miss jerk

-60 x 3

-125 x miss jerk

-127.5 x miss jerk, 1 (PR!)

-60 x 3

-130 x miss jerk

Notes:

-getting close with the snatches there, I know I'll get there soon. Working on the start position and the constant back angle, and finishing the pull. Lots to work on.

-I jerked yesterday, and the jerks just were feeling weak. I was missing the 125s and I figured lets up the stakes, no point getting 125 if I can clean 127.5 just the same and the jerk is still hard, wanted to get that PR. 130 is on the way.

-It was helpful to do some light jerks in between the heavy reps to make sure I knew what a good rep should feel like. Muscle cleaned it.

Sunday - Back Squat, Jerk, Snatch Pull, Situps

Back Squat:
-61 x 5
-102 x 4
-125 x 2
-143 x 2
-152 x 1 (90%)
-158 x 0

Split Jerk:
-61 x 5
-70 x 5
-79 x 5,5,5 (Did the 3rd set in the rack, there was plenty of room)

Snatch Pull:
-61 x 5
-70 x 5 (hips too high in the start position, I couldn't seem to get it right so I stopped to not ingrain bad habits)

Press:
-52 x 3 (still tired from the jerks, didn't press)

Situps:
-36 x 6,6,8

Notes:
-hadn't eaten anything since morning, I wonder if that affected energy levels

Wednesday - Snatch, Clean and Jerk

Clean and Jerk PR at 125! Tried for one with 130 several times but couldn't nail the jerk. Got videos.



Power Snatch:
-40 x 4
-50 x 2
-60 x 2
-70 x 1
-75 x 1,1

Snatch:
-80 x m,1
-85 x 1,mmm (not finishing the pull, catch is weak on the right side)

Clean and Jerk:
-70 x 1
-85 x 1
-100 x 1
-105 x 1
-110 x 1
-115 x clean no jerk, 1
-120 x 1
-125 x 1 (PR!!)
-130 x missed jerk, missed jerk, missed jerk, missed clean

Notes:
-getting close to that 130 clean and jerk, I was almost there a couple of times, then I just got really tired. Very long day.

Tuesday - Back Squat, Push Press, Chins

Felt pretty good today, did some sets of 5 in all exercises. Nothing too heavy. All in KG from now on. Weights are from lb approximations.

Back Squat:
-61 x 5
-102 x 5
-125 x 5
-136 x 5,5,5 (80%)

Push Press:
-61 x 5
-77 x 5,5,5

Chins:
-BW x 5
-22 x 5,5,5
-BW x 9

Sunday - Front Squat, Split Jerk, Halting Deadlift to Knee, Press, Situps

Got kicked out at the end because the gym apparently closes at 9 on Sundays...who knew?

Front Squat:
-61 kg x 5
-84 x 5
-102 x 3
-125 x 1
-134 (90%) x 1
-125 (85%) x 2
-118 (80%) x 4,4

Split Jerk:
-44 kg x 5
-61 x 5
-70 x 5,5,5 (155 lbs)

Halting Snatch Deadlift to Knee:
-61 kg x 5,5,5

Halting Clean Deadlift to Knee:
-102 kg x 5,5,5

Press:
-43 x 5
-61 x 3,3,2

Situps:
-31 kg x 8,8 (70 lbs)

Notes:
-gonna start making everything KG, which sucks when the plates are in LB

Saturday - Dumbarton Workout - Hang Snatch, Snatch, Clean and Jerk

Cut this short because I headed over to Feili's to get lunch and go shopping. Learned a lot from the coaches there, very helpful and fun.

Hang Snatch:
-40 x 2,2
-50 x 3,2,3
-60 x 2,2,2

Snatch:

Kept the weight low with the snatch to work on a new starting position. Hips higher, chest higher, and making sure to bring the chest and hips up at the same time. If I can't do it heavy, I do it light till I can do it heavy.

-60 x 2
-70 x 2,2,1mm, mmm1
-60 x 3,2,1

Clean and Jerk:
-60 x 2
-70 x 2
-90 x 2
-100 x 2
-105 x 1
-110 x 1,missed jerk

Had to cut the workout short.

Friday - Front Squat Session

Just worked up to a heavy single then headed out. Was pretty tired from Thursday.

Front Squat:
-135 x 4,4
-225 x 2,2
-275 x 1
-300 x 1
-315 x miss

Thursday - Back Squat, Push Press, RDL, Chins, Situps

Back Squat:
-135 x 6
-225 x 4
-275 x 3
-315 x 2
-335 x 1
-355 x 1 (96%)
-315 x 1,1

Push Press:
-95 x 5
-135 x 5
-165 x 5,5,5

RDL:
-135 x 5
-225 x 5
-315 x 5,5,5
-365 x 2

Deadlift:
-405 x 1 (almost passed out, stopped)

Chins:
-45 x 5,5,5
-BW x 5

Situps:
-70 x 8,8,8