Over the weekend, I found the youtube video, and I really enjoyed seeing what’s possible and how I SHOULD be moving.
Day 1 (9 Feb 2015)
warm
bar warmup
Power Snatch from Knee
– (30 x 5) x 2, 40 x some
Power Snatch from Blocks (bar placed slightly above knee)
I made a judgement call and did these instead of what was written. I’m glad I did, because they’ve really helped me feel the second pull. I’m not sure Wil knows I have access to blocks.
– (40 x 4) x 4, (45 x 4) x 3, (50 x 3) x 3
Pull to the sky! Feuer!
Jerk
– warm (idk), (55 x 3) x 2, (60 x 3) x 2, 70 x 3
Front Squat
– really bad pain in left knee = 0 reps
Good Mornings with Narrow Stance
– 40 x 8, 60 x 8, 60 x 5, 60 x 10
Low Row s/s Curls
– 4 rounds
Special Situps
– 20 x 3
Day 2 (10 Feb 2015)
warm
Squat (no video)
– bar x 10, bar x 5, 60 x 10, 80 x 10, (107.5 x 10) x 3
I forgot my belt (thick, wide powerlifting belt) at home. Used one of the WL ones at the gym – much less support!
Last set of ten was HARD – good stuff! I tried Clint Darden’s WL style knee wrap with my mystical wraps – I like it!
Snatch Grip Deadlift
– (60 x 5) x 4
Power Jerks (meant to do push press but I did them incorrectly)
– bar x some, 50 x 5, 60 x 3, 70 x 3, 80 x 3, 90 x miss, 90 x 1, 100 x miss, 100 x miss, 50 x some
Lunges
– (20 kg in total x 10) x 2
Pec Deck s/s Rolling Triceps
– 3 rounds
Stretching
Day 3 (11 Feb 2015)
warm
bar warm
C + FS + J
Done in the fashion – clean, clean, clean, front, front, front, jerk, jerk, jerk
– warm, 40 x (3+3+3), some form work, 50 x (3+3+3), 60 x (3+3+3), 65 x (3+3+3)
Now that I’m in better shape I like this complex. Until now I just couldn’t handle it.
CJ
– 60 x 4, 70 x few, (75 x 2) x 4
Only last set was good, all else SUCKED!
Press from Split
– bar x 10 x 3
Jerk
– 50 x 3, 55 x 3, 60 x 3, 65 x 3, 70 x 3, (75 x 3) x 2
Rev Pec Deck s/s Curls
– 4 rounds
Front Raise s/s Face pulls
– 2 rounds
Abs
– 3 sets
Day 4 (12 Feb 2015)
MASSIVE headache – forgot to drink coffee in the morning – didn’t catch it in time – but had work to do!
warm (slowly, haha)
Squat
– bar x 10 x 2, 60 x 5 x 2, 80 x 5, 100 x 5, 112.5 x 15
Everything leading up to the last set felt like CRAP! However, the last set didn’t feel that bad. That being said, I also don’t remember the middle of the set at all…all I remember was counting…
I wore my knee wraps again, in Clint Darden style. Lovin’ it. I still have FULL range of motion with some pop.
Straight Leg Deadlift
– (60 x 10) x 3
Pulley Row with Wide Neutral Grip
– 60 x 10 x 3
Easy but my head was killing me.
Lat Pulldown with pause at bottom
– 35 x 10 x 2, 40 x 10
Ball Leg Curl s/s Hamstring Machine Curls
– 4 rounds
Curls
– 1 set
Stretching
Day 5 (14 Feb 2015) – Valentine’s Day!
I went out the night before this – to a restaurant and a club. I had a few drinks but nothing much, went to bed at 2 AM…
warm
bar warm
Snatch
– 30 x some, 40 x some, 45 x some, warm up bottom position with 40 kg
– 50 x 2, 55 x 2, 60 x BUNCH of singles (was having trouble nailing the lift)
– 65 x 1, 70 x 1, 75 x 1 (PR), 80 x miss, miss (SOO Close!)
– 60 x 2
My technique got a little better as the weight increased. I NEED to finish my second pull. This seems to be my largest problem. After that, I need to really focus on GETTING THE BAR to the finishing position. I cannot simply throw the bar and wait for it. Perhaps something to think about is “punching” through the bar. Muscle snatches were suggested to me by the guys to help learn this.
Power Clean + Front Squat
– 60 x 2, 70 x 2, 75 x 2
Jerk
These felt like SHIT. Only a few good reps. KEEP YOUR FEET WIDE!!
– 60 x 3, 70 x 3, (80 x 3) x 3
“You’re Weightlifting, NOT dancing!” – Robert
Arnold Presses s/s Post Delt Raises s/s rope Pushdowns
– 2 rounds of 20 reps each exercise
45 Degree Back Raises s/s Abs
– 3 rounds of 15 reps
Tanner of Purdue Barbell 