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 3, WF MT2

Day 1 (2 March 2015)

I had to take a sick day from work and the gym. I spent the day doing nothing but napping and reading. After this I THOUGHT I was better.

Day 2 (3 March)

warmup

Squat

– bar x 10 x 2, 60 x 5 x 2, 80 x 5 x 2, 100 x 5

– (112.5 x 5) x 3

I had my belt on and headphones in, but didn’t take any pre-workout to get this done. Everything was moving slow. Even though I knew I wasn’t healthy, I wanted to get this done.

Snatch Grip Deadlift from Deficit

Triggered bad sciatic nerve issues, not sure why. It started at work. Perhaps I was sitting oddly. I think it, odd enough, was triggered by sickness, which I’ve read is possible. Whatever the cause, I have changed my posture, done some soft tissue work, and stretch. The issues have since subsided, hopefully permanently.

Strict OHP

– bar x some, 30 x 5, 40 x 5, 50 x 5, (60 x 3) x 4

Lunges

– bar x 10, 40 x 10, 60 x 10 x 3

Single Leg RDL

– the big DBs x 10 each leg x 4

Leg Curl

– 3 sets

Rolling

Day 3

warm, bar warm

Power Clean + Jerk

Really trying to work on getting into the power position (finishing 2nd pull)

– warm x 4, 40 x bunch of sets (started on pulls and tried to isolate power position)

– 60 x (3+3) x 2, 70 x (3+3) x 3

– 75 x (2+1) Supposed to be part of the next exercise, but I messed it up

CJ

– 75 x (2+1)

I’m trying to work on – if it says clean and jerk (full lift) – that ride the bar all the way to the bottom. I adjust the power of my pull to match this, but I do not cut the pull short.

Press from Split

– 20 x 10, 30 x 10, 32.5 x 10

No Jerks – technique was disgusting today

Lat Pulldown s/s Face Pulls

– 4 rounds

Tricep Rope PD

– some sets

Abs

– 60 count

Stretching

Day 4 and Day 5

I woke up on Thursday much more sick. I called it a sick day for work. They told me to just stay home Friday as well. I am taking the opportunity to rest up (naps included). I would rather take the training days off, so that I can be full force next week than have several weeks of shitty, forced training. I’m going to be ready to smash week 4!

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.