Week 4, WF MT 2

The past few weeks have been a mess for training, travelling, and work.

Day 1 (9 March)

warmup

bar warmup: muscle snatches, drop snatches, dip snatches?

Snatch Pull to knee + Power Snatch Below Knee (really just snatch with a pause…)

– 30 x 5, 3; 40 x 4, 4, 3

– 45 x 3 x 3

Don’t forget to throw it to the ceiling.

Start hips a little higher since that’s where they go anyway.

The bar will stay closer to me with time and practice.

Snatch High Pull from Blocks Below Knee

– 45 x 5 x 6 (3 good sets)

Elbows to ears.

Jerks

– warm, 70 x 3 x 2, 80 x 3, 90 x 2

All easy – though second rep with 90 was a press out.

Low row s/s Bottom Up DB press

– 4 sets and 3 sets

Weighted Planks

– 3 sets

Day 2 = skipped (dinner with my boss), see below

Day 3 

warm

bar warm

Clean High Pull + Power Clean + Jerk

– warm pull and all w/ 60

– 70 x (3+3+3), 80 x (3+3+3) x 2

Elbows high and up! *something written in my log I can’t read…*

Hang Clean High Pulls for Technique

– 2 learning sets, then 3 sets of 6 reps

Press from Split

– 30 x 10, 35 x 10 x 2

Jerk

– 60 x 3, 70 x 3 x 3

Reverse Pec Dec s/s DB Curls for the gurls

– 3 rounds

Out of time

Day 2 (yes, after day 3)

warm

Squat

– warm, bar x 5, 60 x 5 x 2, 80 x 5, 100 x 5

– add belt, 120 x 5, 135 x 5 (est. 1 RM = 157) <== pretty much a rep max set

– 135 x 2, 135 x 1

– 120 x 3, 100 x 4

I was supposed to do 135 for a few sets (I think 3) of 5. Wasn’t going to fucking happen. Just getting one set of five was a rep max.

SGDL Deficit

– 60 x 5, 80 x 3, 100 x 3, 120 x 3, 140 x 3

Hips got a little high on the last set

OHP

– bar x 10, 40 x 3, 50 x 3, 60 x 3, 65 x 3, 40 x 15

Lunges BB

– 40 x 10, 60 x 10, 60 x 20

Bench

– 50 x 10 x 4

I hate benching…

Leg Curl

– 5 sets of good pump

Side Planks

– 2 sets each side x 30 sec

Rolling

Day 5

warm

bar warm

Snatch

– a smattering of warmup drills

Power Snatch + OHS

– 45 x (2+2), 50 x (2+2), 52.5 x (2+2) x 2, 60 x (2+2) x 2

Pain in my left lat.

Got a little slow on going with power snatch, leaned forwards

Getting better at 2nd pull and elbows

CJ

– 60 x bunch, 70 x (2+1), 80 x (2+1), 90 x (2+1), 95 x (1+1) x 2

Jerk

– 60 x 3, 80 x 3 x 3

Front Squat

– couldn’t do it, left knee was locking up (VMO?)

Back Raises s/s Triceps PD w/ FATZ

– 3 rounds

Rolling and Stretching

Still knee problems afterwards.

Extra Day (15 March 2015)

long warmup

Front Squat w/ Russian knee wraps and pauses

– bar x 10, 40 x 5, 60 x 5, 80 x 3 x 5

– 100 x 1, 112.5 x 1

• no knee issues (lovin’ the wraps)
• totally chill session
  • no music, no belt

Broomstick and bar tech work

– 2nd and 3rd pull work

It’s really getting better!

Jerk Transition work

I might be able to just stand still and move my hands out

Curls, Face Pulls, Planks, Stretching

That’s how the gym looked on the extra day. Sunlit, no people, peaceful 🙂

Week 1, WF MT2

Day 1

Massage – see recovery post

Day 2

Warmup

Squats

– bar x 10, 60 x 10, 80 x 5 x 2, 100 x 5, 110 x 5, add WL belt, 115 x 5, 120 x 5 x 3

Snatch Grip Deadlifts from Deficit (w/ snatch movement pattern)

– 60 x 5, 80 x 5, 100 x 3, 110 x 3, 120 x 3 x 2

Push Press (heels not leaving floor)

– 40 x 5 x 5 (I think)

Really sore from these

Lunges (BB)

– bar x 10 total, 30 x 10, 40 x 10 x 3

Bottom’s Up Press (I think)

– 6 kg (heaviest possible) x 25 each arm x 3

Shoulder blades tracked really well on these – I like them.

Single Leg RDL

– 30 kgs (15 each hand) x 10 each leg x 3

Reverse Pec Deck s/s Pec Deck

– 4 rounds

FATZ Curls s/s Reverse Planks (dead bugs)

– 3 rounds

Day 3

warm

bar warmup

Clean Pull + Power Clean + Jerk

style 2: 40 x (3+3+3), 50 x (3+3+3), 60 x (3+3+3)

style 1: 70 x (3+3+3) x 3

Style 1 is CP, PC, J, CP PC, J, CP, PC, J – Wil says this way is better

Style 2 is CP, CP, CP, PC, PC, PC, J, J, J – not preferred but acceptable

CJ

– 70 x (2+1), 75 x (2+1), 80 x (2+1) x 3

Second set at 80 was not good. 2+1 means two cleans before one jerk.

Press from Split

– bar x 10, 25 x 10, 27.5 x 10

Jerk

– 60 x 3, 70 x 3 x 3

These felt good. I need to make sure I keep my weight on my heels to keep my dip vertical and my split wide. As long as I think of splitting wide my feet end up in the right place.

Lat Pull s/s Tricep PD s/s Lateral Raises

– 15, 15, 15 s/s – 15, 20, 20, s/s 15, 15, 20

Back Ext s/s Aggressive Foam Rolling of Upper body Right side

– 3 or 4 rounds

Some stretching

Day 4

warm

Squat

– bar x 10, 60 x 5 x 2, 80 x 5, 100 x 5, add WL belt, 110 x 5, 120 x 5 x 3

I moved my hands in on the bar a bit (about a hand width) and it felt so much better! My PL squat grip is kinda wide, so high bar didn’t feel so great in terms of comfort. No problems now.

Straight Leg DL

– 60 x 5, 80 x 5, 100 x 5, 120 x 5, 140 x 5, 160 x 3, 2 (did three, realized I forgot belt – couldn’t do anymore, put on belt, immediately hit the last two)

I used a WL belt on the last sets and straps at 160. I swear I feel like I’ve forgotten how to deadlift. I need to keep my back position better. I suck at straight leg deadlifts and keeping my lower back arched…

Low Pulley Row w/ Lat Pull Bar

– 40 x 15, 50 x 15, 60 x 10 drop 30 x 20

Bench w/ feet up – to help my back

– 50 x 15 x 2, 70 x 5 x 3 (I think)

Curls

– FATZ straight bar reverse curls x 15 x 4

Really had to try to keep my wrists straight – probably good work for ’em.

Ball Leg Curl (GHR replacement)

– 10 x 3

Side Planks

– 45 seconds each side x 2

Some rolling

Day 5

warmup

bar warmup

Snatch

– 30 x 2 sets, 40 x 4 or 5, 50 x 3, 57.5 x miss, 2 (Sebi said head wasn’t right – true)

– 65 x 1 (needed to stay on heels a little longer), 70 x 1, 76 x 1 (PR), 80 x 1 (PR!)

– 65 x 2, 60 x 2

I still need to finish my second pull. I always feel like everything needs to be faster (uhhh…it does). I’ve noticed I’m not good in the overhead position, once the weights move up and I have to drop all the way down. I think drop snatches and/or overhead squats could help with this, but I’ll have to ask Wil. Sebi didn’t like that I did “drop down” sets after a new PR. The plan only called for me to go to 95%, so maybe I shouldn’t have done the back downs after doing ~108%. He said I was too tired and I’d only get used to doing bad technique. I think I just might’ve needed to go lighter on the back offs.

Power Clean + Front Squat

– 60 x 2, 70 x 2, 75 x 2

I really didn’t feel like I was finishing the cleans.

Front Squat

– 60 x 3, 80 x 3, (105 x 3) x 3

Felt okay. I moved these because I wanted to focus on setting a Snatch PR.

Jerk

– warm, 60 x 3, 70 x 3 x 3

Best these have felt since I’ve started!

Post Delts

– 20 x 2

Some stretching

My calf pain is back with a vengeance…

Week 4, WF MT1

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

Week 3, WF MT1

Day 1 (2 Feb 2015)

warm

bar warm

Snatch Pull + Power Snatch from Below Knee

– warm to 40 x 5, (50 x 3) x 4

If I don’t finish the 2nd pull the bar wil always end up out front. Stretch high!

Robert was helping me and I was talking with him. He really didn’t like how the day was planned out with so many variations of the same lift. I completed the rest of the day as written, but this really messed with my mentality and the rest of my day was shit. I tend to struggle in believing I’m doing the right thing, especially when I’m new to a sport. This is why I eventually realized that putting my head down and getting a coach was the best thing I could do.

Full Snatch

– 45 x 3, 55 x 3 (missed second rep), 3, 3

Snatch Pulls

– (65 x 3) x 3

Low Row s/s Rope PD

– 4 rounds

Curls (reverse) s/s Back Ext. w/ band

– 3 rounds

Planks and situp thing

– 3 sets

Day 2 (3 Feb 2015)

warm

Squat

– bar x 10, 60 x 10, 80 x 10, 92.5 x 10 x 3

Snatch Grip DL w/ deficit

– 60 x 5, 80 x 5, 100 x 5 x 2

All of this was done beltless.

OHP

– 30 x 10, 35 x 10, 37.5 x 10 x 2

Lunges

– not a full step each time: 10 each leg

– full step each time: 10 total x 3

When I was picking a weight this guy just looked at me and pointed at the heaviest dumbbells, so I used them for lunges. Haha. Now, the heaviest ones are only about 55-60 lbs, but it was still funny.

DB Bench

– 1 set

Bench

– 50 x some, 80 x 5, 7, 5

This aggravated my back, I arched too much.

Abs

– 2 sets

Stretching

Day 3 ( 4 Feb 2015)

warm

bar warm

C + FS + J

– warm to 70 x 2 x 4

Work on popping the bar at the top so that I can widen my hands for the jerk.

Keep chest up for the jerk.

CJ

– 60 x 4, 70 x 3, 80 x 2 x 3

All I was good for.

Add in the push press/power jerk to help learn to generate power.

Press from the split

– bar x 10, 30 x 10 x 2

Reverse Pec Deck s/s BB Curl

– 3 rounds

Day 4 (5 Feb 2015)

warm

Squat

– bar x 10, 60 x 10, 80 x 10, 92.5 x 10 x 3

Straight Leg DL

– 60 x 5, 100 x 5, 120 x 5 x 2 Accidentally did 120, meant to do 100.

Figure this shit out, I was doing a mix of Oly and PL. Felt horrible and my back hurt afterwards.

Low Row Long Handle

– 65 x 10 x 3

Lat Pull

– 55 x 10, 50 x 10, 45 x 15 (some partials)

Ball Leg Curl

– 10 x 3

Arms

– 4 rounds with machine pulleys

Stretching

Day 5 (6 Feb 2015)

warm

Front Squat beltless

– bar x 10, 5; 60 x 5, 80 x 5 x 4

bar warm

Snatch

– 30 x 5, some; 40 x 3, 1; 50 x 2 x 2

– 55 x 2 x 2, 60 x 1, 65 x 1 x 2, 55 x 2 x 2

Stay on heels. Strech high. Pull elbows high. When I don’t, I bump it hard and jump back a little bit.

Power clean

– 50 x some, 60 x 3, 70 x 2, 80 x 2, 90 x 1 (not power, stopped)

Jerk

– 60 x 3 x 2, 70 x 2 x 2, 80 x 2, 90 x 1 x 2 (tiny break for last two sets)

Arnold Press s/s rope PD

– 3 sets (drop set for PDs)

Hammer Curl

– 3 sets

Lateral and Post Delt Raises

– 2 sets

Felt pretty good after this day; didn’t expect to.Next week should be good, I think I’m finally getting into the swing of things and getting into better shape.

Week 2, WF MT1

Day 1 – 26 January 2015

warm

bar warm

Snatch

– 30 x some, 40 x 4, (45 x 3) x 4

– 45 x 3, 50 x 3, (52.5 x 2) x 3

Clean and Jerk

– warm, 60 x 3 + 1, (75 x 3 + 1) x 3

Wil says to make sure I “slide” my feet on the jerk, not jump.

The guys say I need to work on settling in the jerk position better. Also, I need to try to widen my hands for the jerk after the clean – pop it to do so.

Snatch Pull

– (62.5 x 3) x 3

Low Pulley Row s/s Rope Pushdowns

– work to 72.5 x 10 x 3  s/s  sets of 10

Reverse Curl

– 20 x 12 x 2, 25 x 12 x 2

Day 2 (27 Jan 2015)

warm

Squats – oly style

– bar x 10 x 2, 60 x 10, 80 x 10, (100 x 10) x 3 with loose belt

SGDL from 1″ Deficit

– 60 x 5, 100 x 5, (122.5 x 5) x 2

OHP

– 40 x 5, 60 x 5, 60 x 4, 55 x 4, 50 x 7

Bench

– warm to (70 x 5) x 5

Chest Fly DB

– (15 x 10) x 3

Back Raises with double Band

– 3 sets of 15

Leg Ext

– work to (60 x 10) x 2

Day 3 (28 Jan 2015)

warm

bar warm

Clean + Front Squat + Jerk

– warm slowly to (65 x 1+1+1) x 9

After reading Wil’s blog (EVERY post), I know this is supposed to be a complex, but I’m not totally sure how to do the order and reps. If it’s like I think it should be, it’d be REALLY hard and my calves aren’t ready yet…

C&J

– 60 x 3, (75 x 3) x 4

Press From Split

– (40 x 10) x 3

Jerk

– 60 x 3, (80 x 2) x 3

Reverse Pec Deck

– 2 sets

Face Pulls

– 20 x 2

EZ Bar Curls

– 4 sets

Day 4 (29 Jan 2015)

warm

Squat

– work to (107.5 x 10) x 3

Straight Leg DL

Wil told me I need to do a better job of keeping my back position locked in after last week. I added a belt to these and think they stayed much more rigid. However, I got kinda worked up and I’m not really sure what my form as a whole looked like. It says DL, so I want to do it like a powerlifter, but I’m also trying to make sure it transfers to my clean and snatch. I am working through a few weeks of confusion, as to how things need to be done for weightlifting. I really, really like to move weight. For these, I know I started with the bar away from me like a clean or snatch and not close to me like a DL, but from there to the top idk what happened. And I don’t take video on days 2 or 4 because I’ve started using my ipod for music on those days, haha.

– worked up to 100 x 5, 140 x 5, 150 x 5, 170 x 5

BO BB Row

– (60 x 10) x 3

Bosu Ball Leg Curls (replace GHR)

– 10 x 3 (playing around with tempo to make these harder)

Lat Pull Downs

– (60 x 10) x 3

DB Bench

– 1 set of 20

Arms

– 3 rounds of DB curls and Rope Pushdowns

Lots of Stretching

I keep forgetting to do this, but it’s really important!!

Day 5 (30 Jan 2015)

I skipped this day. I had some work engagements that went until 7 pm, and I could use the three day break to get ready for next week. These two weeks have really beat me up, but I’m seeing improvements in the pain. I think I’ll be good to go next week.

Day 3, 4, and 5; Week 1, WF MT1

I will do a post for the rest of the week in total, since I got a little behind on these.Day 3 (21 Jan 2015)

warm

bar warmup

C&J (C+FS+J)

– warm to 60 x (1+3+3) x 3

– 60 x (4+1) x 1, 70 x (4+1) x 3

I’m not sure if I’m reading the program right, but this was hard enough, haha. I think I’m reading it and making it too hard, but I don’t know.

Press from Split

– 30 x 10 x 3

I’m working very hard on getting my split footwork correct. I naturally split my feet to narrow and too far.

Jerk

– warm, 60 x bunch of singles, 60 x 3 x 2

– (70 x 3) x 3

Think about the front foot. This will help me be fast. Keep working on splitting the feet wide and not too far apart.

Low Pulley Row

– work to (70 x 10) x 3

Day 4 (22 Jan 2015)

warm

Squat

I moved to complete high bar. I watched Wil’s videos about making sure the squat transfers to everything and it’s in my best interest to do it like a Weightlifter. I don’t know what my “high bar” squat is, so I’m just using my front squat numbers. Low bar is just too different to use those numbers.

– (bar x 10) x 2, 60 x 10, 80 x 10, (90 x 10) x 3

Straight Leg DL

I was still in oly-shoes, so it was as straight leg as I could get.

– 60 x 10?, 80 x 5, 100 x 5

– 120 x 5, 140 x 5

Bent Row

– (50 x 10) x 3

Bosu Ball Leg Curl (GHR replacement – and a good one)

– (body x 10) x 3

Single Leg RDL

– (15 in each hand x 10 each leg) x 3

Side Plank

– 10 kgs x 25 count, 15 count

– body x 10 count

I wrecked my elbows with rug burn on the carpet at the gym, I need to remember to use the pad they have lol.

Day 5 (23 Jan 2015)

warm

Front Squat

– bar, 40 x 5, 60 x 5, (80 x 5) x 4

I could tell this was going to be a rough day. Everything was suppper slowww.

Snatch

– warm

I was in too much pain and it was too slow. I had to call it a day. I’ve been having a lot of trouble with the area below my calves – actual pain. Even with the ice skating and skiing over the weekend, I think they are good to go for this week.

Jerk

– warm, 60 x some, (80 x 2) x 3, (90 x 1) x few

– 60 x few

Felt okay – footwork is improving, but it was a slow day.

Arnold Press (idk what cuban press is)

– 2 sets of 15

Lateral Raises s/s Post Delt Raises

– 2 sets of 15

DB Bench

– 10, 15

I called it a day, after doing what I could.

Cube Jerk and HEAVY Bench Day (Cycle 1 Week 1)

Early in the day I did some foam rolling and stretching because I was so sore.

Before my session I did the RTS warmup at home. Then I drove to Chaminade to lift.

I got started with rack jerks. Warmed up with 95, 115, and 135 lbs. Then hit 155 and 175 for triples. Ended on 185 for a double. Schaaf said my form looks good (yay!).

Then floor press. I warmed up with 80 for 5, 105 for 6, and 135 for 4. Then did 5 sets of 2 at 160. The second reps were hard, but I stayed tight throughout and got em all.

Then flat bench. Two sets of 15. 125 lbs and 135 lbs. Good sets.

Then Lat Pulldowns: 150 for 12, 165 for 12, and 150 for 12.

Then 100 reps (in 25ish rep sets) of band pressdowns.

Then DB Shrugs: 80 lbs for 15 and 85 lbs for 15 reps twice (3 total sets).

Then Military press at 65 lbs for 3 sets of 12 reps. HARD!

I didn’t do any ab work because my hips were still not okay and I didn’t want to make them worse.

It seemed like the sets would just never end! I guess that’s what everyone means when they say cube has a lot of volume.

End of Cycle 5 (Reflection and Planning)

This week is the last week of Cycle 5 (and really Cycle 4 since I went straight to Cycle 5 and skipped the deload). Speaking of skipping the deload, I definitely liked how that went. Obviously there are many different opinions I have read on how often deloads should be, but I’m going to go with Dave Tate’s ideas of a deload every two cycles. I might even try three with0ut a deload. I might as well try it.

But back to the end of the cycle. I think I can keep progressing on all of my lifts. If I can’t hit my reps next cycle then I can do a mid-cycle-reset.

The next training maxes will be:

– Military press: 125 lbs

– Deadlift: 305 lbs

– Bench: 185 lbs

– Squat: 255 lbs

Olympic numbers:

– Rack Jerk/Push Press: both are at about 200 lbs.

– Clean: I hit 205 lbs last cycle and I can get more than that soon.

– Snatch: I hit 135 lbs, but if  I can learn to stay tight and support the weight, more weight won’t be an issue. I have the leg strength. It’s mostly technical.

Some things to keep in mind for the next cycle. Olympically, I need to focus on pulling BACK and thrusting my hips through the bar. I need to make contact and it needs to be hard. I got a little timid, but need to get the bar placed right (which I have done now) and get INTO the bar. I’ll keep working on it and I think I will move to a hang snatches to help. I’m not sure if I am going to do full cleans or a variation for my next cycle. Powerlifting wise, I need to make sure my hips don’t rise too quickly. On the deadlift I need to keep my back straight, pull back, and use my legs to drive. On squat I need to sit back more and drive my head into the bar first on my way up. On bench I need to work on my arch and leg drive (as usual). For weak points, I need to continue to work on posterior chain strength and hip strength and upper body wise I need to work on balancing my strength for each side. My chest needs work, my triceps need work, and my back needs work. Like Ryan said that one time, I’m new so everything is a weak point. If I keep doing what I’m doing I’ll be fine.

I need to keep working on keeping my whole hips loose, from hip flexor and rec fem to adductors. Also my rotator cuffs may need a little prehab work soon, since they are starting to pop again. I don’t want them causing any problems.

In my next cycle I think I will add in a little more cardio, both steady and interval. It will help me lean up a little, since I have already said how it would be really cool to be lean for the summer.

I need to figure out where I will be training this summer. Hopefully I can get to Micah and Connor’s powerlifting gym. Chaminade will work for most stuff too.

Boxing and Military Press Day (Cycle 3 Week 2)

Cycle three! Hell yeah!

 

So I got all of my training maxes dialed in an planned the week out. It’s looking really good.

 

Back on Monday I had boxing and military press. I had an engineering exam in the morning so I didn’t do much of an extra session after boxing. I just boxed and then did some banded rotator stuff and foam rolled a little BECAUSE I WAS STILL SORE FROM SQUATS ON FRIDAY.

 

Later, after CGT lecture, which was awesome because some Boeing guys came in and took up the whole time, I went in for my lifting session. Let me just start off by saying that it was amazing!

I have decided to add in some rack jerk work, mainly because I feel like it, but it will also help with my unilateral strength as well as being a good partial pressing movement to warm up with. So after my warm up (which I have stopped documenting as much because it’s always the same), I went to do some rack jerks. I don’t exactly remember my progression, but on the early sets I really focused on getting the drop. I have switched to throwing my left foot forward and my right one back, because that is similar to my boxing stance. So I worked my way up, and ended up setting a rack jerk PR of 175 lbs! The part that I enjoyed the most was that on my first attempt I failed the weight,  to the point where I had to drop it on the ground. And since I was in the rack this means that it was pretty loud. I kinda liked the attention. So I put the energy in to the next attempt. AND KILLED IT!!!

Also, the sexy gym girl was squatting next to me and she had some guy spot her 155 lbs back squat attempt. She failed and he didn’t know how to spot so they looked like idiots. She keeps giving me looks like she’s trying to prove to me she is a hardass. Whatever. She’s hot and she knows how to lift = win win.

Next I moved on to my 5/3/1 sets of military press. I ended up doing 8 reps on the final set, which was good, but nothing special. I try hard on military press, but it’s really just an accessory lift. After that I moved on to seated DB military press. These sets were good and strong. Oh and I did pull-ups in between just about every set.

I moved into DB rows s/s with post delt raises after this (I did the wrong lifts last week lol). These were good and strong. Afterwards I got a great pump going by s/s-ing fatz DB curls and DB off floor. It was a great day in the co-rec.