Saturday - Snatch 215, painful Clean, etc

After a week of not being able to lift.

Snatch
warmups a lot, bar, 95
95 x 3,3,
135 x 2
155 x 2
185 x 2
205 x 2
215 x 0,0,1
185 x 2

Clean
185 x 3,3
205 x 3
235 x 2,2
255 x 1,1

These looked fine and I didn't think there were any problems with form, but after the second lift my entire lower back, both sides, just started killing me. Still hurts at night several hours later. I don't know what happened. I guess I must have relaxed at the bottom or something. I hope it heals quickly.

Back ext
BW x 10,10,10

RC Situp
10,10,10

Pullups
BW x 10,10,10,7

Leg raise
8

Cable stretch

Friday - Snatch 205 for singles, Clean and Jerk 255, Back Squat 275

Kept it around 90% on the snatches, and just went with what felt right on the other lifts. Couldn't lift Tuesday as the gym was closed.

Snatch
135 x 3,3,3
Should have done lower weight warmup sets this was rushed unnecessarily.
155 x 2,2
165 x 2
185 x 2
205 x 1,1,1,1,0,1 (missed at the bottom from a bad catch)
Around 91% here, 93KG.

Clean and Jerk
135 x 2
205 x 3
225 x 2
245 x Clean, Clean
255 x 1 (116 KG)
I need to work on my front squat, the clean recovery was weak.

DB Bench
65 x 8
80 x 8,8,8

Back Squat
135 x 5
225 x 5
275 x 4,4,4 No pain at all which was awesome

Front Squat
225 x 2
Just a test, no pain here either.

Back Ext
10 x 8
25 x 10,10

Pullups
BW x 10,10,10

Cable stretch

Lots of stuff, I was here for a while but a good workout.

Sunday - Snatch balance, snatch 205, DB bench, back ext, pullups

Snatch balance:
95 x 3,3
135 x 3,3,1
Haven't done this in a long time, more of a warmup than anything.

Snatch
135 x 3
165 x 2
185 x 3 x 1+0,1
205 x 1+0,1
Decided to call it here.

DB bench
60 x 8
75 x 4x8

Back Extensions
BW x 10
25 x 5x10

Pullups
BW x 8,10,13,10

Friday - Snatch 205, Clean 275, Squat 275

Snatch
115 x 4
135 x 4
160 x 3
185 x 2
205 x 2,2,2

Clean and Jerk
205 x Jerk+2 cleans
225 x Jerk+2 cleans
255 x Jerk+clean
275 x clean, clean

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

No pain at all during back squat

Pullups
BW x 4x8

Cable quadratus stretch

Tuesday - Snatch 225 (PR match), 230 attempts

Snatch
95 x 3
135 x 3
165 x 2
185 x 2
205 x 1
215 x 1
225 x 0,0,1 (close lifts) PR match!
230 x 0,0 PR attempts

Clean and Jerk
135 x 3
205 x 3
225 x 5

Clean
255 x 1,1
275 x miss
This was a weird miss and I don't usually miss, so I felt it best to keep it light and stop for today.

Pullups
BW x 10,10,10

Back hypers:
25 x 10
35 x 10,10,10

Roman Chair situps:
35 x 10,10,10

Sunday - Snatch 205 for singles, DB Bench, etc

Snatch
95 x 2
135 x 2,2
165 x2
185 x 2
205 x 1,1,0,1
Miss was because my strap slipped, not because of technique.


DB Bench
60 x 8,8
70 x 8,8,8
I don't recall the last time I did DB bench press.

Pullups
BW x 8
25 x 5,5
35 x 5,5
Experimenting with wider grip.

Dips
BW x 15

Thursday after nearly a week off - light Oly, Bench, Pullups

Lower back feeling a lot better but not completely. Went light on the olympic lifts. I really need to get my bench going.

Snatch
95 x 3
135 x 3
155 x 2
185 x 2,1

Clean and Jerk
95 x 3
135 x 3
155 x 2
185 x 2,1

Stayed very light

Bench Press
135 x 5
185 x 5
205 x 5
225 x 3,3,3

Pullups
BW x 8,7,6
25 x 5
35 x 6,5,5