Tuesday - Snatch 205 without straps, etc

Snatch
95 x 3
115x 3
135 x 4
165 x 3
185 x 2
205 x 1,1,0,0
No straps used today.

Split squat
70 x 5,5,5
This was harder than I thought it would be. Mostly balance.

Cable row
100 x 10
140 x 10
160 x 5x10

Sunday - going light

Stiff since its morning and it had been a few days.

Muscle Snatch warmup - 95

bent over row warmup - 95

Bulgarian Split Squat

60 x 5,5,5 (each side)

I'll do more next time, but this was actually more difficult than I thought it would be.

Bench Press

95 x 5

115 x 5

135 x 5

185 x 5

205 x 5

225 x 5,5

185 x 8

Cable Row

120 x 10,

140 x 10,10,10

Tuesday - back after a week off

My lower back was really hurting after that snatch, so I took a week off. Came back, it felt a lot better in the gym but 2 days later its pretty sore - need to take it easy.

Muscle Snatch
95 x 3,3
115 x 3
135 x 3
155 x 1+m

Snatch
155 x 2
175 x 1
185 x 1,1 (kept it light)

Back Squat
135 x 7
185 x 7
225 x 5
245 x 15
Didn't feel bad.

Pullups
BW x 8,8,8

Tuesday - Snatch PR! 225 (102 KG)

Got another snatch PR! I also did something to my right lower back when I did it so that hurt a good amount in the exercises after...but that happens sometimes, I suppose. Rest should help I hope.

Snatch (Pause at knee)
95 x 3,3,3
135 x 2
155 x 2
175 x m+1, 1+m

Snatch
175 x 1
195 x 1
205 x 1
215 x 1
225 x 0,1 PR!
Like I said, this last one hurt my back.

Press
95 x 5,5
135 x 3 + 2 sets of static holds
This was when my back really started to hurt. Tried squatting 135 and it just wasn't going to happen.

Pullups
BW x 10,10,8

Sunday - Bench, Snatch, Squat

Rows - warmup

Bench Press
95 x 7
135 x
170 x 5
205 x 5
225 x 5,5

Snatch
95 x 3
135 x 3
165 x 2
185 x 1,1
205 x 1,1

Back Squat
135 x 10
185 x 7
225 x 20

Side raises
45 x 12

Reverse flies
10 x 2x10

Hang Leg raise
BW x 8,8

Thursday - Bench 200x10, Snatch 215 and 225 attempt, Back Squat 225x20

Basically says it in the title, pretty good day.

Bench Press
135 x5
185 x 5
205 x 6
200 x 10

Snatch
95 x 5,3
135 x 3
155 x 3
175 x 2
205 x 1 (didn't mean to jump up this much)
215 x 1
225 (PR attempt) x 0,0

Squat
135 x 10
185 x 10
225 x 20

Cable row
120 x 10,10
160 x 10

Reverse fly
10 x 3x10

Pullups
2x8xBW

Sunday - right lower back hurting

Lower back was hurting so didn't do regular snatches, couldn't really squat either. Probably messed something up deadlifting Tuesday, though it didn't bother me Thursday. I hope it isn't a problem.

Muscle Snatch
95 x 4,4
135 x 3,2,2,2,2,2,
155 x 2,1+m

Tried to snatch but it hurt so I stopped.

Bench Press
145 x 6
165 x 5
195 x 8
205 x 8
155 x 12

Squat
135 x 10
185 x 8
This hurt so I stopped early.

DB carry
85  x 1,1,1 (last time went down and back without putting the weights down)

Pullovers (DB)
65 x 10
85 x 11+6+3 (rest pause)

Friday - bodyweight

Pushups
25, 25, 25, 25
experimenting with wider hand placement

Ab Wheel
2 standing
knee - 10,10,10

Thursday - Snatch 205, Squats 225 x 10, Other

Snatch
95 x 3,3
135 x 3
155 x 2
175 x 2
185 x 1,1
205 x 1
215 x 0

Hang Snatch Pull
185 x 5,5

Squat
135 x 10
225 x 10,10,10

Cable Row
120 x 15,15,10

Reverse fly
10x 10,10,10

Loaded carry
80 DB x 2 lengths (down and back = 1)

Tuesday - Hang Snatches 185, Deadlift and Loaded carries

Hang Snatch
95 x 3,3,3
135 x 2
155 x 2
wrist was really hurting (mainly right side)
165 x 2
175 x 0,1,0 (don't realy know why I missed these...maybe grip width was off?)
185 x 1,0,1,2
Wrist still hurting, and kept it light.

Hang snatch pull
185 x 5,5

Deadlift
135 x 5
225 x 5
315 x 3
365 x 2
405 x 2
445 x 1
495 x 0 (didn't get much off the floor)
Oly shoes, that might have effected it. Belt on the last two sets (445/495)

Dumbell loaded carry
75 x 1 loop, no stops (roughly 4 lengths)
down&back x 3

Monday night - quick bodyweight

Late at night but felt like I had to do some sort of exercise.

Pushups
BW x 20,20,20

Weighted lying leg raise
2.5 x 20,20,20

reverse flies, light

band rows

stretching

Tuesday - Snatch PR 100 KG, etc

Snatch
95 x 5,5
135 x 3
165 x 3
185 x 2,2
195 x 1
205 x 0,1
215 x 1
220 x 1 (100 kg) PR

Snatch Pull
185 x 5,5

Press
135 x 5,4

Behind the Neck Jerk
135 x 3,3,
185 x 3,3,3
keeping it light for technique without hurting my rhomboid

Reverse flies
10 x 5x10

cable rows
120 x 15
lighter flexed holds

Monday night - bodyweight

Just to get some exercise

Pushups with feet on chair - a few sets of 20

Lying leg raises -
BW x 25 x 3
2.5 lbs between feet x 25 x 2
2.5 x circling, 10 each side x 2

stretching

Standing forward, side, and rear leg raises

Front and side kick slow kicks x 10

Sunday - Snatch 205, Bench 215, etc

Started off with an hour of martial arts training. From kicks and roundhouses.

Snatch
95 x 3,3
135 x 3
155 x 2
165 x 2
185 x 2
195 x 2
205 x 1,0,1,0 (decided to stop, wasn't going too well)
185 x hang pull + hang snatch

Bench
135 x 5
185 x 5
215 x 5,5
185 x 8

Pullups
25 x 5
45 x 5,5,5

Back Squat
135 x 9
225 x 8,8 (gonna stick with high reps for now, low weight)

Reverse flies
10x ,10,10,10,10,10

Good morning
95  x10,10

Saturday body weight

Jump rope warmup

Push-ups

20,20,20

Pull-ups (thick bar)

8,8,8

Leg raise (tree branch lol)

-8,8,8

Thursday - Bench 205, other stuff

Bench
135 x 5
185 x 5
205 x 5,5,5

Hang Snatch
95 x 3
135 x 3,3
155 x 2
This really hurt my right wrist so I stopped.

Snatch Pull
225 x 5x5

Reverse flies
10 x 4x10

Hanging Leg Raise
BW x 10,10,8

Press
95 x 6,8,6

Pause Squat
225 x 5,5

Tuesday - Snatch 205, Deadlift 415

Snatch
85 x 4,3
135 x 3
155 x 2
185 x 2
205 x 1,1,1 (felt a lot better today)

Deadlift (seeing if I could do it)
185 x 5
255 x 5
205 x 3
365 x 3
415 x 1

Light BSQ
135 x 3 x 5paused

Hanging Leg Raise (toes to bar)
BW x 8,8,8

Reverse flies
10lbs x 7 x 10

Sunday - Bench 250

Snatch
95 x 2
135 x 2,2
155 x 2
175 x 1
185 x 1,0,0 (kept it light because my shoulder was hurting from overdoing it Thursday)

Bench Press
135 x 5p
165 x 5p
185 x 5p
205 x 5
215 x 5
225 x 2
235 x1
250 x 1 (tie PR from 2010)

Reverse flies
10 x 10
15 x 10

cable reverse flies
10,10

Cable row
100 x 10,10

Saturday - BW

Some pushups, slow kicks, leg raises.
Ran through forms up to 1st dan.
Few sets of pullups on the swingset bars.

Friday - Snatch 205, Squats, over did it

Snatch
95 x 2,2
135 x 2,2
165 x 2
185 z 2
195 x 1
205 x 1
215 x 0,0,0 (very close on second one)
185 x 1
195 x 1
205 x 1
215 x 0

Clean and Jerk
185 x 3
205 x 3
235 x 2
255 x 1,1,1 (this was heavier than I should have gone, looking back)

Pullups
BW x 8,8,8,8

Paused Back Squat
225 x 5p
245 x 5p
255 x 5p (Too much, I'm in pain the next day. Maybe combo of this and clean and jerks)

Tuesday morning - Snatch 205, Bench 185, other

Bench Press
145 x 5
165 x 5
185 x 5,5,5

Snatch
115 x 2,2
135 x 2,2
165 x 2,
185 x 0,1,1
195 x 1
205 x 1,1,0 (93 kg)
185 x 2,1

Clean and Press
135 x 1+3,1+3,1+3

Back squat
185 x 5paused
225 x 5paused
245 x 5p,5p
pause was 5 count

Reverse flies
10 x 10,10,10,10

Pullups
6,6,6

Hang Leg raise
8,8,7+1

Saturday - Snatch 200, etc

Early morning working, but not too bad.

Snatch
95 x 4
135 x 2,2,2
165 x 2
185 x 2
200 x 1
205 x 0 (tired)
185 x 2

Clean and Jerk
135 x 1+3,1+3
205 x 1,1
225 x 1,1,
245 x 1
255 x 1+m, 1
205 x 1

Pullups
BW x 6,8,8,6

Cable Row
100 x 8
120 x 8
140 x 8,8,8

Reverse flies
15 x 10,10,10

Thursday -Snatch 205, etc

Snatch
95 x 3
135 x 2
185 x 2
185 x 2
195 x 1
205 x 0,1 (93)
215 x 0 (97)
185 x 2,2

Cleans
185 x some
205 x a few to practice

Bench Press
145 x 5
185 x 5
205 x 5
215 x 5,5,

Pullups
BW x 5
45 x 5,5,5

Cable rows
100 x 10
120 x 8,8,8

Reverse flies
15 x 10,10

Back Squat
135 x 10
185 x 5
225 x 5,5,5, (slow paused reps)

Tuesday - BW

standing leg raises warmup

Pushups
10,10,10

Ab wheel
2x standing
from knees 10,10,10

pistol squat
10,10

slow kicks (front and sidekick)
10+10s hold at end

three finger assist 1 hand pushup
5,5,5

Bent leg L sit
15s, 15,1515 (last set weak)

Sunday -Snatches 195, etc

Snatch
95 x 3
135 x 2,2
165 x 2
185 x 1,0,1,1
195 x 1,0,1,0 (tired)

BSQ:
135 x 15

Bench
95 x 6
145 x 5
185 x 5
205 x 5,5,5

Deadlift
135 x 5
205 x 5
295 x 5
345 x 3,3,3

Pullups
BW x 10,10,10

Reverse flies
15 x 10,10,10

Isometric Stretching

From "Stretching Scientifically", Thomas Kurz

Three methods of isometric stretching recommended:

1. Stretch non-maximally with continual increases until you cannot, then apply short strong tensions to increase stretch, then hold last tension for up to 30s.

2. Stretch maximally, hold tensed until cannot, decrease stretch, then increase with tension, so on holding the last tension for minutes.

3. Recommended by author: Stretch nearly maximally, tense 3-5sec, relax and stretch again. Repeat until stretched maximally. Tense for up to 30sec, starting with less than this. Rest 1 minute, repeat, 3-5 total times.

Sat - home body weight

Warmup jump rope and high kicks

Leg raises 

20,20,20

Push-ups

10,10

Finger assisted one hand push-up

5,5,5

Raised feet push-ups (chair)

10,10,10

Bent leg L sit hold

15s x 4

Stretches

Some slow kicks 

Thursday - Snatch 205 and 215 attempts, etc

Snatch
95 x 3,3
135 x 2,2,2
165 x 2,2
185 x 2
205 x m,m,m,m, This wasn't even hard just kept missing.
185 x 1
195 x 1
205 x 1,1
215 x m,m,m,m (missed the first one behind)

Clean
185 x 3
205 x 2
235 x 1
255 x 1 (this hurt, I need to stop cleaning for the time being)

Cable rows
warmups x 3x10
140x 10,10,8

Pullups
BW x 5,5,5,5,5

Reverse flies
15x 10,10,10,10

DB row
70 x 10,10

Plate pullover
35 x 10

Current goals

1. Continue rhomboid rehab to get it better

2. Snatch PRs

3. Decent one arm pushup

4. Try and fix the quadratus lomborum problem

5. Handstand pushup

6. Clean and jerk PRs when I can

Tuesday bw

Leg raises

Bw squats

Slow sidekick, front kick

10+10sec x 2 (each kick twice thru)

Push-up

3 x 10

One hand push-up

3 x 5

Focusing on less contortion

One leg L sit

1 x 60sec

Lsit presses

60 s in many inrcrement (avg 5 count)

Handstand press

Very small rom. Focusing on increasing.

5,5,5

Monday - Snatches 205 for 5 singles, other stuff

Monday morning - pushups, leg raises, etc

Gym

Snatch
95 x 3
135 x 2
165 x 2
185 x 2
205 x 1,1,1,1,1 (5 singles, no misses, 93 kg, 95%)

Clean and Jerk
135 x 3
185 x 3
205 x 2
235 x 2
255 x 1,1clean only
Hurt at the top, in the jerk preparation, at the top of the jerk, and when letting the bar off my shoulders. Stopped here.

DB reverse flies
5 x 20
15 x 10,10,10,10

BSQ
135 x 15,15
Decided to keep it light and just get some volume in on the rhomboid.

Sunday - body weight stuff

Jump rope

200,150

L sit one leg hold

15s x 4

Push-ups

10,10,10,10

One arm push-up

5,5,5

Lsit press 

20,20,20

Handstand hold using wall

20sx4

Ab wheel

15 x 3

Thursday - Hang snatch (85kg), cleans, other

Hang snatch

95 x 3,3

135 x 2

155 x 2

175 x 2

185 x 2,2,2,2 (85)

Clean

185 x 3

205 x 2

225 x 2

255 x 1,1

Hurt at the top of the catch, when letting the bar drop...weird. Stopped here.

Pullups

BW x 5

45 x 5,5,5,

Hang Leg raise

BW x 10,5

Bench

95 x 5

135 x 5

185 x 5

205 x 5,5

Back Squat rehab

135 x 15

155 x 15,15

Maybe a bit more next time.

Rear delt raise

10x 10

15 x 10,10

Wednesday -snatch 91 for singles

Ate way too much

Snatch

95 x 3,3,3

135x2,2

165x2

185x2

200x0,1,1,0,1,1,0,1 (91kg)

Power clean

185 x 3,3

215x2

235x2

255x2

Hurt back a bit

Cable rows 

10,10. @ 100

Pull-ups

25 x 5,5,5

Monday - Snatch 195 (88), Clean and Jerks, Squat

Snatch
95 x 3
115 x 3,3
135 x 2,2
155 x 2
175 x 2
195 x 2,2,2 (90.6%)
(88kg)

Clean and Jerk
135 x 3
185 x 3
205 x 2
235 x 2
255 x 2, Clean only, then 2 C&Js

Back squat
185 x 15,15,15
The idea was to go heavy enough to work my rhomboid but not so heavy that it hurts. This hurt while breathing between reps and I could feel it after. I'm going to drop the weight a bit. 135 was fine, so perhaps 160 or so next time. The pain didn't start until I was really breathing heavily in the sets.

Pullups
BW x 5

Monday morning

Foot supported L sit

20sx 3

60s x 1

Pistol (each side)

5,5,5

Last week - wed, thurs, sat

Wed

Body weight workout plus about 5 min jump rope

Thurs

Same

Sat

Hiking and carrying large rocks (100 lbs+)

Monday - Snatch 90%, lighter Clean and Jerks, Rehab etc

Snatch
95 x warmup
135 x 2,2
155 x 2
175 x 1,1,
185 x 0,0,1,1 (having some trouble with the knurling, these were close lifts)
195 x 1,1,0,0 (91%, 89KG)
Trying to keep my back set before the lift/during.

Back squat
135 x 15,15,15

Power clean and Jerk
135 x 3,3
185 x 2
205 x 2
225 x 2

Pullups
25 x 5,5,5,5,5,
BW x 10,8

RC Situp
10 x 10,10 (weight behind head)

rehab cable rows

Basic Training Template

Trying to come up with a basic training template given that I cannot do all the lifts I'd like to do due to injury.

If I miss a day that I was supposed to lift, try and at least get in 30 minutes of cardio (probably jump rope since that requires little space. I will not be able to get all the days, but try to keep the core of Monday, Thursday, Sunday at the very least.

Monday
1 full Oly lift, 1 partial or full Oly lift (hang, etc, lighter. If not singles, then at least 3 sets at or near the top weight. Preference for more volume.
Weighted pullups
Ab exercise
Any PT exercises.
Cardio exercise.

Thursday
1 full oly, 1 partial - same scheme as Monday, but low volume.
Bench Press
Player's choice pullups
Any PT exercises.

Friday
Same Oly Scheme, higher volume.
Ab exercise
Any PT exercises.
Cardio exercise.

Saturday
Same oly scheme, higher volume.
BW pullups.
PT exercises.
Cardio exercise.

Sunday
oly scheme, lower volume
bench press
Players choice exercise.
PT exercise.

Thursday - Snatch PR 215, Bench, etc

Snatch
95 x 3
115 x 3
135 x 2
155 x 1
This was all without straps above.
175 x 1
185 x 1
195 x 1
205 x 0,1
215 x 1 (PR!) 98 KG

Clean
205 x 3
225 x 2
255 x 1 Felt shitty.
Clean Pull 255 x a few

Bench
140 x 5
160 x 5
190 x 5
205 x 5,5
220 x 3

Pullups
35 x 5,5,5,5,4

A good day.

Monday - Hang Snatch 165, Cleans, etc

Hang Snatch
focus on speed and strong pull
95 x 3,,3
115 x 3,3
135 x 3,3
165 x 2,2,2,2,2 (75 KG)

Clean
165 x 3
215 x 2
255 x 2
275 x 1,1 (125)

+cable rows, BW pullups 2x5

Sunday - Snatch 205 (93), attempt 215 (98)

Snatch
bar work
95 x 3
115 x 3
135 x 2,2
155 x 2
165 x 1
175 x 1
185 x 1
195 x 0,0,1 (these were good attempts)
205 x 0,1 (93KG)
215 x 0,0,0 (very close, but couldn't hold it at the top)
http://youtu.be/aPNv5Wsr-OA

Bench
135 x 5
160 x 5
185 x 5

Pullups
BW x 5
35 x 5,5,5,5,5

Saturday - Light snatch work and running

Hang Snatch
-lots of bar work
2 pulls + 1 hang snatch
95 x 3,3
115 x 3,3,
135 x 3,3,3, (gotta check total number)

Snatch
155 x 1
165 x 1,1

Trained a friend how to snatch and clean today.

Sprints
100M x 6

Thursday - Snatche 84, Cleans, Bench Press

Snatch
95 x 3,3
115 x 3
135 x 3,2,
155 x 2
165 x 2
175 x 2
some issues with the knurling making this more difficult
185 x 1,1
195 x 0

Clean
135 x 5
185 x 4
205 x 3
235 x 2
255 x 2

Snatch pull
255 x 4,4,4

Bench
95 x 5
115 x 5
135 x 5
160 x 5
205 x 5
225 x 4/5, 2/3

Sprints x 6 on the length of the track

Friday - Snatch 84 x 7x1, Power cleans

Snatch

focusing on getting under quickly

bar x warmup

95 x 3,3

115 x 1+2,1+2

135 x 1+1

155 x 2

175 x 1,1,1

185 x 1,0,1,1,1,1,1,1

These were feeling really good.

Power Clean

135 x 3

185 x 3

215 x 2

235 x 2

255 x 1,1

stopped, getting a little difficult on shoulder

Cable rows - multiple sets

Monday - Hang Snatch, Cleans,

Hang snatch
95 x 3
115 x 3
135 x 3
155 x 2,2
165 x 2,2
175 x 2,
185 x 0,1,0,0,

Clean and Jerk
135 x 3
185 x 3
205 x 3
225 x 1,2

Clean
255 x 2
275 x 1
285 x 1 (catch was ugly, stopped there)
205 x 3

Sunday - Bench 225, snatches and cleans and running

Snatch Balance
95 x some

Bench
135 x 5
160 x 5
205 x 5
225 x 5
185 x 10

Snatch
115 x 3
135 x 2,2
155 x 1,1
175 x 0
155 x 1
175 x 1,1,
185 x 0,1 (84 kg )

Clean
135 x 3
185 x 3
205 x 1+J, 1
225 x 2
245 x 2
(felt heavy kept it light)

Snatch pull
245 x 5,3

Oblique raise
75 x 10
95 x 10,10

Running
1 mile, jog x 3 laps, run x 1

Hang Snatches, Cleans, Running, etc

Hang Snatch
95 x 3
135 x 3
155 x 2
175 x 0,1,0 (this was heavier than it should have been, but oh well)
155 x 1,1 (dropped back to check form)
175 x 1,1,m,1 (started to get sloppy)

Power Clean and Jerk
135 x 3
185 x 2,2
205 x 1,1
225 x 1,1
235x 1
255 x 1,1 (Clean only)
Powercleans because full cleans hurt my shoulder/back injury.

Snatch Pull
255 x 5,5,5

Cable row pull thing x a bunch

Ran 1 mile
3/4 mile in 7:40, then final lap total 9:19. Not great but right after lifting so oh well.
(would have been a great time if i could do lap 4 the whole time, hah)

Thursday - Snatch to 88, Hang Cleans light, Bench

Snatch: lbs
95 x 2,2
115 x 2,2
135 x 2
155 x 1
175 x 1
185 x 1,1 (84)
195 x m,1 (88)

Hang clean (this hurt in the bottom of the catch. Sent my doctor a message, finally.):
135 x 3
185 x 3
205 x 3
225 x 2 (started to hurt)

Rear delt cable pulls

Bench
95 x 5
115 x 5
145 x 5
160 x 5
195 x 5
220 x 5
195 x 9/10

Monday - Hang Snatch, Clean and Jerk, Clean 295 (134)

Pullups
BW x some sets of 5 for warmup while waiting for a bar

Hang snatch:
95 x 3
135 x 3,3
155 x 2,1
165 x 2
185 x 0,1,0,0
Probably should have stuck with a lower weight.

Clean and Jerk
135 x 2
185 x 2
205 x 2
235 x 2
255 x 1,

Clean
255 x 1
275 x 1
285 x 1
295 x 1 (134 KG)
95% of best ever clean, so not too shabby

Sunday - snatches, cleans, and bench

Snatch (full snatch)
95 x 3
135 x 2
155 x 2
165 ,m,m,1,1
Sunday morning phenomenon. Wasn't waiting for the pull, decided to stop early.

Clean
135 x 3
155 x 3
185 x 2
205 x 2
235 x 2 (this hurt the shoulder a bit so I stopped here)

Bench
140 x 5
165 x 5
185 x 5
215 x 5
190 x 10

RC Situp
25 x 12,12

BB Row
95 x 8
135 x 8
155 x 8

Thursday - hang snatch, C&J to 120Kg

Hang snatch

Bar

95 x 3,3

135x3,3

155x2

175x2,0,2,0,2

Clean and jerk

135 x 3

185x2

205x2

225x2

235x2

255x1

265xno jerk, clean and jerk

120 kg

Pull-ups

Bw 3x5

Rear delt 10 and 15 x 10

Sunday - Snatch 84, Clean and Jerk, Bench Press

Snatch (lbs)
95 x 3
115 x 3
135 x 2
155 x 2
185 x 1 (84 kg)
205 x M,M (93KG)
185 x 1
First miss was out in front, second time was just a slow heavy lift that wasn't gonna make it.

Clean and Jerk
135 x 3
155 x 3
185 x 2
205 x 2
225 x 2
235 x 1
255 x CnoJ, 1 (116 kg)
Squat cleaned the last one, like I've been meaning to. The rest were power cleans.

Bench
145 x 5
165 x 5
210 x 5
225 x 1
235 x 1
245 x M,1 (5lbs off of PR from 2010)

Pullups
35 x 5,3
BW x 4

RC Situp
10 x 12,12
Back Exts
BW x 5 with hold

Thursday - Snatch 75, Clean, Bench

Hang snatch
95 x 5,3
115 x 4
135 x 3
165 x 2,2,2,2 (75 kg)

Clean (and some jerks)
135 x 3
205 x 3
255 x 1,2,1 C&J, 1 C&J (116 kg)

Bench
95 x 5
115 x 5
145 x 5
165 x 5
205 x 5
185 x 10

Pullups
25 x 5,5,5

Monday - Oly lifts!!

The gym got bumpers and new barbells. This is awesome. Since I can't really squat for the time being, luckily Oly lifting only hurts my wrists not my back or shoulder. I bought tape for the wrists.

Clean and Jerk
115 x 1+3
135 x 1+2
185 x 2,2
215 x 2
235 x 2,2,2 (107kg)

Snatch:
bar x practice
need tape for wrist (right wrist)
95 x 1+2 hang x 4 sets
115 x 1+2

Pullups
25 x 4x5

Tried to back squat but it hurt. Fuck it I'm an olympic lifter I'm gonna do Oly lifts.

Saturday and Sunday - different stuff

Saturday
some jump rope, pushups, situps, etc

Sunday:
2.5 hour hike in Patapsco at a pretty solid pace

Sunday - Not much

Front Squat
135 x warmup
185 x 3
low back was really sore, not rounding but not strong
225 x 3
back hurts(lower back, not the shoulder thing)
245 x 2
275 x 1 This started to hurt.

Pullups:
BW x 7
25 x 5
35 x 5,5,5,5
BW x 5,5

+martial arts and stretching

Thursday - Front squat, bench, sprints

Front squat
135 x 4
185 x 4
225 x 3
275 x 3,3,3
295 x 1
Not too bad on the shoulder but the last set I felt it. Back felt good though, unlike last time.

Bench
95 x 5
125 x 5
145 x 5
170 x 5
215 x 3/5
175 x 10
Not sure what happened here but couldn't cut it.

Sprints
6 down the straightaway on the track, 100 yards?, walked the corners

Sunday - light lifts and sprints

Lower right back was killing me in the gym today, tried to front squat and deadlift but it sucked, so I ran some sprints and had a good time.

Front Squat

135 x 1,2,2

225 x 2

Deadlift

135 x 5

225 x 5

315 x 5,5

Pullups

BW x 5x6

Sprints

sprinted the straights x7, 4 total laps so a mile.

Monday and Thursday: FSQ singles at 315

On Monday, I tried to lift but the bar broke so I did some DB press and left
50 x 6,6

Thursday

Rear delt raises
10 x 3x10

Front Squat
135 x 5,5
185 x 3
225 x 3
275 x 2
300 x 1,1
315 x 1,1,1

Bench Press
95 x 5
120 x 5
145 x 5
165 x 5
210 x 5
145 x 20

Situps
10 x 10,10

Back exts
25 x 10,10

Pullups
BW x 5,5,

Thursday - Front Squat

Pretty good lifting day today. Been a week.

Rear Delt Raise:
10 x 5x10

Front Squat:
135 x 5,5
185 x 5,5
225 x 3
265 x 2
285 x 1
305 x 1
315 x 1

Bench Press:
95 x 8
120 x 5
145 x 5
165 x 5
205 x 5
145 x 15

Situp roman chair
10 x 10

Pullups
BW x 5
35 x 5,5,5

Thursday - FSQ 295

Rear delt raise flat

10 x 10,10,10

Bb press

95 x 5,5,5

F squat

Not too bad on shoulder. Stick with this. 

135  x 5,5

180 x 4

210 x 3

245 x 3

275 x 2

295 x 1,1

Bench

95 x 5

120 x 5

145 x 5

165 x 5

195 x 5

185 x 8

Pull-ups

25 x 6,6,6

Roman chair

25 x 10

10 x 10,10

Sunday - Squat, Bench, Rows, Pullups

Squat
135 x 5
225 x 5
275 x 3
315 x 2,1,1, shoulder hurt a lot here gonna try front squats next time

Rear Delt Raise
10 x 10,10,10,10
Gonna keep doing this. Slight incline for more ROM.

Bench
120 x 6
145 x 6
165 x 6
190 x 6

BB row
95 x 10
85 x 10
105 x 8
145 x 8
165 x 8

Pullups
BW x 6 x5

Wednesday - deadlift

Jumprope warmup

Deadlift
135 x 8
225 x 6
315 x 5
365 x 3
405 x 2,2
455 x 1,1 (once with a belt, once without)

DB Press:
35 x 10
65 x 8,8,8

Pullups:
BW x 5,5,5,5,5

Saturday - DB Bench

jumprope warmup

Pullups
BW x 5,5,5,6,6,4

DB Bench
35 x 10
65 x 10,10,10

Started to squat but it hurt my shoulder even at low weights. Need to see a doctor about that.

Sunday 7/20

Squat
135 x 5,5
225 x 5,4
275 x 3
315 x 2,2
hurt my back a bit to do this (shoulder thing still)

Pullups
BW x 6
25 x 5,5
45 x 5,5,5

DB Bench
45 x 10,
55 x 3x10

cable row
8x10
12x10
I don't know what the weights are. Just messing around.

jumprope x about 5 min

Wednesday - Back

6/26

DB Row
50 x 10, 75 x 3x10

Pullover
75 x 3x10

FSQ
135 x 4,5
185 x 5
225  x3
275 x 2,2

Jumprope
5 min+more

-------------------------

7/9
warmup with jump rope

Back squat:

135 x 6,10

225 x 5

275 x 4,4,4

Pullover

75 x 10,10,10

DB Row

75x10

Jump rope

5 min straight

1min x 5 with 15 sec rest

Sunday - not a great workout

BSQ
135 x 6
225 x 5
275 x 1 - This hurt my shoulder. I need to see a doctor.

Deadlift
315 x 10
This also hurt the shoulder

Pullups
BW  x 6,6,6

Ab Wheel
BW  x20,15,15,15

+handstand practice

Thursday

Pull-up

bw x 6,6,6

Squat

135x8,8

225 x 5,4

275 x 2

315 x 2

355x1

315 x 1

Push press

135 x 5,5,5

Shrugs 

75 x 15,15,15 slow 

Wednesday - Sprints, as well as the next week too

Got out late so did some hill sprints instead of lifting.

Hill sprints
-warmup jog 1
sprints x 5
cooldown jog x2

Did some of these on Tuesday 6/17 as well. Did 7.

Sunday deficit deadlift

Pull-ups

Bw x 9,9,8,6

Deficit dl

135 x 5

225 x 5

315 x 5

365 x 3,3,3

Pullovers

75 x 10,10,10

Stretching

Thursday - Various stuff

Back Squat

135 x 5,5

225 x 5,5

275 x 3

315 x 3,2

335 x 1

355 x 1

Ate a lot, felt very full and the squats felt really bad because of it.

Press:

95 x 6

115 x 5,5,5

Ab wheel

BW x 10

35 x 10

45 x 10,10

DB Shrug

75,780,65,60,50....25 x 15

Deadlift 500 PR

Deadlift:
135 x warmup
225 x 6
315 x 6
365 x 3
405 x 3
425 x 1
445 x 1
465 x 1
485 x 1 PR
500 x 1 PR

First PR in a year, in anything. Felt pretty awesome. I think I had some strength left for more. Used a belt because why not?

Pullups:
BW x 6,6,
25 x 5
35x 5,5,5

5/22 - Squat light

Squat
135  x 5
225 x 5
275 x 3
315 x 3,3
335 x 1
355 x 1

Some messing around with front squat

Pullups
BW x 6,6,6

DB press
60 x 5,5,5

Sunday - pull-ups and deadlift

Pull-ups

Bw x 6,6,6

25 x 5,5,5

Deadlift

135 x 6,5

225 x 5,3

315 x 4

365 x 4

405 x 3

425 x 3

444 x 1

With belt. Learning. Feels weird but does help.
https://www.youtube.com/watch?v=EHRUMcLGZfM&list=UUAQ6v4Atd-tRbrGOw2rdYAQ

Push-ups

Bw x 20,20,20

Stretching

Wednesday - Squat, Curls and Press

Squat:
135 x 5,5
225 x 5,5
275 x 4
315 x 3
365 x 2,2

Pretty tired, didn't sleep much. Not too bad squats though. Shoulder still an issue.

BB Curl:
65 x 6,6,6
Reverse
6,6,6

DB Press:
55 x 6,6,6

Sunday deadlift

Deadlift

Warmup with 135

225-5,5

315-5,4

365-10 got video

Bb row

135-5,6

Pull-up

Bw x 5

25-5,5,5

Push-ups

Bw x 25,25

Friday after week off

Back squat

135 x 5,5

225 x 5,5

275x3,3

315 x 2,2,2 

Db press

55x5,5,5

Leg raise

Bw x 10,10

Saturday - deadlift

Squat:
135 x some
225 x some
275 x 3
Irritated my lungs, stopped squatting and decided to deadlift instead.

Deadlift:
135 x 5
225 x 5
315 x 5
365 x 3
315 x 10,10

+stretching
+pushups BW x 15,15,15

Monday - Squats and the like

Didn't lift last week :(.

Pullups:
BWx 8,8,8,6,5

Back Squat:
135 x 5 slow
225 x 5,
275 x 3,3
315 x 3
335 x 1
355 x 1
375 x 1
395 x 1 (not too bad)

Single DB Press:
30 x 8
50 x 6,6,6

+stretching

Friday - Squat and Deadlift

Back thing wasn't too bad today but it hasn't really gotten better either. Should probably see a doctor...


Pullups:
BW x 9,5,5

Back Squat
135 x 5,5,5
225 x 3,3
275 x 3
315 x 3,3,4

Deadlift;
135 x 5
225 x 5
315 x 5,5,5

Stretching a bit

Wednesday squats and push press

Back squat

Back feeling site and shoulder hurts

135 x 8

225 x 5

275 x 4

315 x 3,3,3,3,3,4

Push press 

135 x 5,5,5

Monday - deadlift

Deadlift:
135 x many
225 x many
275 x 4
315 x 3
365 x 3
405 x 2,2,2

Pullups:
25 x 5
50 x 4,5,4

Wednesday - Deadlift and hill sprints

Deadlift:
First day of the race to 500! Racing against Alec for 600 and 500 for David and Rohit.

135 x some
185 x some
225 x 5+
275 x 5
315 x 3
365 x 3
405 x 2
425 x 1

Hill sprints:
I could have stayed in the gym but it was so beautiful out I had to go outside.

One warm up jog up then 4 sprints at maybe 80% effort.

Sunday - Squat and sprints

Back squat:
Just having some fun
135 x some
225 x 5
275 x 3,3
315 x 3
335 x 2
355 x 2
375 x 1
315 x 3

Hill sprints
x~6
This was killer.

Sunday - After a week off

Legs and back were very tired/sore. Also hadn't lifted in 9 days.

Back squat:
135 x 5
225 x 3,3
275  x3,3
315 x 2,2,2,2
Much harder than it should have been.

Deadlift:
135 x some
225 x 5
315 x 4,6,5,5

Just trying to get back into it since I won't be able to go until Friday this week.

Thursday - Just back squat, long day

Back squat:
135 x 5
225 x 5
275 x 3
315 x 3
335 x 1
355 x 1
375 x 1
315 x 5

A little bit of press but I was so tired. Wanted to at least do something.

Monday - Squats and the like

Front Squat:
165 x 5
175 x 5
225 x 3
275 x 2
305 x 1
Not too bad.

Back Squat:
225 x 2
275 x 2
315 x 1
365 x 1

Pullups:
BW x 6,6,6,6

Thursday - Oly lifting

Had a great time olympic lifting at Dumbarton.

Snatch:
40 kg x many
50 x some
60 x 3
65 x 2,2
70 x 1,1
80 x 1
85 x 1
90 x miss, 1

Clean and Jerk:
60 x 3
80 x 2
90 x 1,1
100 x 1,1
110 x 1,1
120 x 1

Dips:
BW x 5
25 x 5
50 x 5,5

Monday - front squat

Front squat

135 x 3,5,5,

225x3,3

295x2,2,2

Press

95x5,5

135x5

145x2

155x1

165xmiss

Pull-ups

Bw x 5,5,5,5,5,9,5

Stretching

Wednesday - front squats and deadlifts

Couldn't lift on Monday, gym was closed because of the snow.

Front squat:(held straps)
135 x 5
225 x 5
275 x 3,3,3
I'll up the weight next time.

Deadlift:
135 x 5
225 x 5
315 x 5
365 x 4
404 x 3 Just one set today.

Ab wheel:
45 x 10,10

+stretching

TITLE MMA Ultimate Training Glove - Product Review

Buy it here!

TITLE MMA Ultimate Training Gloves

                                          

Manufacturer: TITLE

Cost: $39.99-49.99

Sizes: Regular, Large

Review Criteria:

This review is coming after owning these gloves for two years, with heavy sustained use often times daily for hours at a time. The criteria for this review, as with all martial arts products, is based on the following categories: Durability, Comfort, Protection, and Price. I don’t rate appearance; beauty is in the eye of the beholder.

Each category is scored from 1 to 5 except price, with a total score for the product at the end of the review, along with a recommendation based on the price.

After two years of use.

Durability:

First and foremost, one of the qualities I need in a glove is that it will last. With a mid-level price point, I don’t expect perfection but I do expect that any problems won’t detract from the performance of the product – in this case, protecting my hands and my partner’s face.

Two years later, the TITLE MMA Ultimate Training Glove has stood up to the abuse that I have put it through with minimal issue. The stitching has remained strong, the vinyl has not ripped, the Velcro is strong, and the finger loops have not torn or loosened considerably.

The only major complaint I have regards the strap. From my first usage, the black coating on only a single glove has come off, and only gotten worse in time. However, this has not detracted from the protective qualities of the glove in any way, nor do I expect it to. You can spot the covering coming off on the left glove in the pictures at the top.

The padding has compressed to a minor extent, but is still more than enough protection for usage. Based on the current padding, I see these gloves still in use after two more years if not more.

Durability rating: 3/5

Comfort:

While comfort in a glove isn’t as essential as in a pair of shoes, it is still important that equipment you wear for possibly hours daily is comfortable to wear and easy to put on and take off, for training purposes.

Initially these gloves were very stiff. The finger loops were uncomfortable, especially since I have wide, short fingers. It was even difficult to close my fist when adding hand wraps. However, this stiffness subsided within about 2 weeks. I believe this is a necessary period of breaking in any piece of equipment, and is normal. Past this point, they have been very comfortable.

Since these are Velcro straps, they are very easy to take on and off. The Velcro has not loosened in the two years I have used them.

Comfort rating: 5/5

Protection:

Ultimately, this is the most important criteria. Gloves can be cheap, last forever, and look awesome, but if they don’t protect you and your partner, they aren’t worth buying.

The padding on the front of the knuckles is thick and covers a good portion of the fingers when the fist is closed. The thumb padding protects the first knuckle, but does not extend past the second. I haven’t found gloves with much more thumb padding, but I do find that if I have any thumb injuries, these gloves do not provide enough protection and I have to switch to full 16 oz gloves.

The padding could be thicker on the thumb, and on the back of the hand.

TITLE indicates that these gloves have as much padding on the front of the fist as a 16 oz glove, with less than a 3^rd of the total weight due to reduced material in all other areas. They allow you to train MMA-style without sacrificing all the protection that full boxing gloves give you.

Protection rating: 4/5

Price: 

I bought these gloves for $39.99, which is a moderate price for MMA-style training gloves. Gloves of this style, in my experience, tend to sell from the lowest at about $20 to a max of around $120. At this price point, I expect to see a glove that will last with some upkeep – maybe the stitching will come out and need to be fixed once or twice; the color may fade; the padding with certainly reduce with time but this should be a slower deterioration.

Based on my experience, I believe this is the proper price point for this item. After two years of use, these have stood up to my abuse. I highly recommend these gloves to anyone looking for MMA training gloves, and isn’t looking to drop $100+ on gloves.

Price Rating: Appropriate

TOTAL Rating: 4/5

After two years of use, these have stood up to my abuse. I highly recommend these gloves to anyone looking for MMA training gloves, and isn’t looking to drop $100+ on gloves.

Saturday - various lifts

Didn't get hte chance to lift this week because lots of work. Great to get into the gym today.

Press:
95 x 5
115 x 5
135 x 5,5,4 weak but oh well

Back Squat:
135 x 5
225 x 3
295 x 2
315 x 2 (felt pretty heavy and wanted to try some front squatting

Front Squat:
225 x 3
275 x 2,2

This wasn't bad, but I need to be careful of my wrists...too late because I slightly hurt the right one, that should heal quickly though. It felt pretty good on the left shoulder blade issue which still bothers me since December. Using straps Max Aita style for the front squat is a great idea which worked well in my second set.

Ab Wheel:
BW x 8
45 x 10,10,10

Pullups:
BW x 5,5,5,5

+stretching

Sunday - Press, Squat, Ab Wheel

Press:
-95 x 6
-115 x 5
-135 x 5,5,5,

Squat:
-135 x some
-225 x 3
-275 x 3
-315 x 3,3

Ab Wheel:
-45 x 10,10

+stretching

Monday - Squats and Deadlifts

Squat:
-135 x 5
-225 x 5
-275 x 4
-315 x 3 - just keeping it light and easy today

Deadlift:
-135 x 5
-225 x 5
-315 x 5
-375 x 5,5,5 This wasn't too bad.

Pullups:
-BW x 5
-45 x 5,5,5 Light today.

stretching

Saturday

After my ski vacation break. Back into it. 

Press

95x5

115x6,6,6

Push press

135x5,5,5

Back squat

135x5

225x5

275x4

315x2,2

Ab wheel

45x10,10

Stretching

Monday

Bench

105x5

135x5

185x5

210x6

Push press

135x8

145x7,5,3

Pullovers

95x13,5

Pull-ups

Bw x 5

25x5

65x5

Deadlift

135x5

225x5

315x5

365x5,5,5

Stretching 

Friday

Curl

50x10

70x6

90x6,5,3

Reverse curl

80 x 14

Calf raise

45x10

100x10slow

Squat

135

225x3,3

275x3

325x5

Way too much to eat. 

Stretching

Wednesday - Deadlift day

Bench:
-135 x 6
-185 x 6
-205 x 4
-210 x 5

Push Press:
-135 x 8,6,6

Pullovers:
-90 x 8,7,7

Pullups:
-35 x 5
-65 x 4

Deadlift:
-135 x 5
-225 x 5
-275 x 4
-315 x 5 (started using straps hands very tired and back tired too)
-355 x 5,5,5

stretching

Monday -squat day and stuff

Curl

50x8

80x10-5-4

Reverse curl

70x15-5-5

Calf raise

45x10

95x10 three count hold

Good morning

135x8,8

Squat

135x6

225x5

275x5

315x5

Stretching 

Saturday

Bench

135 x 8,6

185 x 6

205 x 7

Press

95 x 5

115 x 5

125 x 7,3,3 (failed)

Pullover

90 x 8,5,5 

Pull-ups

60 x 6

Deadlift

135 x 5

--225 x 5

275 x 5

345 x 5-5-5

Stretching. 

Wednesday - Squats and stuff

Didn't go yesterday because a lot of snow outside, probably wouldn't be a good idea to be on the roads. Its fine though, I'm on schedule. Sunday was preemptive for MLK day.

BB Curl:
50 x 10
70 x 9,8,6 weight up

Reverse Curl: (not sure if  I can really call this a reverse curl but whatever, it works the forearms which I think is the goal)
-70 x 12,5

Calf raise:
-45 x 10
-90 x 12 slow
up the weight

SLDL (I need to figure out what this is for. Is it hamstrings or back? I forgot, and if its hamstrings I should pick something different)
135 x 10
-185 x 13

Back Squat:
-225 x 5
-275 x 5
-295 x 5 (up the weight)
mini fun time
-315 x 2
-335 x 1
-355 x 1 easy

+stretching

Sunday - dl day

Bench 

135 x 6,5

185 x 5

195 x 8 

Press

95 x 5

125 x 6-5-4 

Pullovers bb

50 x 10

 80 x 15-8

Pull-ups

Bw x 4

60 x 5

Deadlift

136 x 5

 225 x 5

335 x 5,5,5

Stretch

Friday - DC - Squats were better today

BB Curl:
-50 x 5
-80 x 7,7,3 (more reps next time)

Reverse Curl:
-60 x 20 - more weight next time (I'm not sure if what I'm doing is really a curl, but it works the forearms, at least.

Seated calf raise:
-45 x 10
-90 x 11 slow (more weight or reps)

SLDL:
-135 x 20 - much more weight next time, this was the first time and I was testing the waters.

Back Squat:
-225 x 4 - no pain
-275 x 5,5 - very little discomfort, I think I'm going to work from this weight up. Maybe 295/300 next time. Keep it going easy.

+stretch
also did the vag tightener machine. Maybe it will help groin with splits?
also squats are significantly harder after burning the hamstrings and calves out. didn't realize.

Wednesday

Bench 

135 x 5,5

185 x 5

195 x 7 (more weight or reps)

Press

95 x 5

115 x 9-3-3 more reps

Pullovers (bb)

50 x 10

70 x 14-8 (weight up)

Pull-ups

55 x 7 either

Deadlift

135 x 6

225 x 5

315 x 6,6,5 either

Grip was difficult on dl. Stretched afterward. 

Monday - DC 2

I hope I get used to this squatting after calf raises because otherwise I'm not sure I'm gonna like this.  I guess my squat will get stronger in the long run from it.

Forgot to do the SLDLs. Whoops.

BB Curl:
-bar x 10
-50 x 5
-70 x 8+5+5
next time more weight

Reverse curl:
-50 x 15+5
next time more weight

Calf Raises:
-90 x 10 slow - more reps next time

Squat (forgot SLDL)
135 x many,many,many
225 x 5
275 x 3
Kept it light and short because despite the amount of time, my shoulder thing still hurts a bit.

Friday - DC first day

Bench:
-135 x 6,6
-185 x 8

Press:
-95 x 5
-115 x 7+4+3 (more reps next time)

Pullovers:
-75 x 14+6 (more weight next time)

Pullups:
-45 x 6 (more reps)

Deadlift:
-135 x 10
-225 x 5
-315 x 5+5+5 (choose)

Wednesday - light light squats, other

Squat:
going very slowly back into it.  I know this would have hurt had I gone heavier.

135 x 15ish x a few sets

Close Grip Bench:
-135 x 5
-185 x 5,5,5,5

Pullups:
-BW x 5
-45 x 5,5,5,5

Saturday - upper body again

Pull-ups

Bw x 6

45 x 5,5,5,5

Press

95 x 5

115 x 5

130 x 5,5,5,

Ab wheel

Bw x 8

45 x 10,10,10

Stretches

Thursday - Pullups, Close Grip Bench

Neck should be ready in a week, I think. I'll take it slow. For squatting.

Unfortunately with the new year its crowded.

Pullups:
-BW x 5
-45 x 5,5,5,3
-BW x 5

Close Grip Bench:
-135 x 5
-185 x 5,5,5,5

Ab Wheel:
-BW x 10,10,10
Was gonna add weight but my abs were super sore from Sunday?

Forgot to do back extensions.