After yesterday's exhaustion session, it seems kind of superfluous to go through the effort of setting up to row (at least for now). Oly's a lot of fun, suitable for a ton of volume, and a huge cardio hit with short rest periods.
Press (Saturday)
Press 5*3 (2.5lb increments)
LAPD 8*3-5
Curls 8ea*3-5
Rehab
Squat (Sunday)
Squat 5*3 (5lb increments)
TGU 3ea*3-5
Pistol 5ea*3-5
Rehab
Oly (Monday)
Snatch High Pull 2*5
Hang Snatch 2*5
Clean and Jerk
Rehab
Bench (Tuesday)
Bench 5*3 (2.5lb increments)
LAPD 8*3-5
Curls 8ea*3-5
Rehab
Deadlift (Wednesday)
Deadlift 5*3 (5lb increments)
TGU 3ea*3-5
KB Swing 10*3-5
Rehab
Oly (Thursday)
Full Snatch 2*5
Clean High Pulls
Hang Clean
Rehab
Pulldowns can go back into the lower body days once time permits (similar story with some kind of extra work on the upper days). For now it's about shrinking time down.
Sunday, April 5, 2015
Monday, March 30, 2015
2015-03-30 Oly
Batwings - 5s*5
Diesel - 2.5s*3
Bridge - 5 (no band)
Snatch Drops - 65*5
Snatch Pulls -
65*3*2
100*2*5
These are kind of lacking for jumping and coordination. The earliest sets were pretty bad, but it got better as time went by.
30-second rests here. That was murder.
Hang Snatch -
75*2, 1, 2*3
These are probably getting better. Again, coordination and jumping is a huge factor (and kind of a problem). Still 30 seconds.
Clean and Jerk -
75*2&1
105*2&1
135*2&1*5
125*1&2*5
1-minute rests now. The 135s were supposed to be 125s, but suffered due to math errors. These might want to split out between Clean Pulls and Hang Clean and Jerk for a bit; the 135s were basically full cleans but probably lacking an explosive pull to finish the movement.
To be honest, this seems like a valid day to just replace conditioning. Tons of fun and a huge cardio hit once the rest periods are low enough.
Diesel - 2.5s*3
Bridge - 5 (no band)
Snatch Drops - 65*5
Snatch Pulls -
65*3*2
100*2*5
These are kind of lacking for jumping and coordination. The earliest sets were pretty bad, but it got better as time went by.
30-second rests here. That was murder.
Hang Snatch -
75*2, 1, 2*3
These are probably getting better. Again, coordination and jumping is a huge factor (and kind of a problem). Still 30 seconds.
Clean and Jerk -
75*2&1
105*2&1
135*2&1*5
125*1&2*5
1-minute rests now. The 135s were supposed to be 125s, but suffered due to math errors. These might want to split out between Clean Pulls and Hang Clean and Jerk for a bit; the 135s were basically full cleans but probably lacking an explosive pull to finish the movement.
To be honest, this seems like a valid day to just replace conditioning. Tons of fun and a huge cardio hit once the rest periods are low enough.
Sunday, March 29, 2015
2015-03-29 Squat
Batwing - 8lbs*5
Diesel - 3lbs*3
Bridge - 5 (no band)
OHS - 5
Squat -
45*10
85*8
125*6
165*3
200*5*3
The shooting quad pain is coming back. Time to break out the rollers. There are also some side-to-side imbalances at the bottom, though that might be up to someone else to spot.
Closer grip on the final set with 200 actually made a pretty huge difference.
Pulldown -
80*8*3
This would probably be worth doing one more time.
Turkish Get-Up -
30lbs*3ea*3
These are definitely getting more fun. Working on rolling onto the down arm to avoid setting off that side's QL; probably time for a massage. Repeat for more sets next time.
Pistol -
+10*5ea*2
BW*2ea
"My balance muscle seems to be exhausted."
Couch Stretch -
First Position * 2m/side
Diesel - 3lbs*3
Bridge - 5 (no band)
OHS - 5
Squat -
45*10
85*8
125*6
165*3
200*5*3
The shooting quad pain is coming back. Time to break out the rollers. There are also some side-to-side imbalances at the bottom, though that might be up to someone else to spot.
Closer grip on the final set with 200 actually made a pretty huge difference.
Pulldown -
80*8*3
This would probably be worth doing one more time.
Turkish Get-Up -
30lbs*3ea*3
These are definitely getting more fun. Working on rolling onto the down arm to avoid setting off that side's QL; probably time for a massage. Repeat for more sets next time.
Pistol -
+10*5ea*2
BW*2ea
"My balance muscle seems to be exhausted."
Couch Stretch -
First Position * 2m/side
Thursday, March 26, 2015
2015-03-26 Deadlift
Diesel - 2.5s*3
Bat Wings - 5lbs*5
Bridge - 5 close, 5 wide
Deadlift -
135*10
160*8
185*6
215*3
240*5*3
These are getting better; the weights felt heavy (probably from grip issues yesterday) but moved pretty fast.
Lat Activation Pulldown -
80*8*3
Varying speeds and degrees of separation between phases here. I might be getting impatient on weight increases here.
Kettlebell Swing -
30*10
40*10
45*12
Last set got to a reasonable level of difficulty. 20 reps or sets to failure might be better here.
Turkish Get-Up -
25lbs*3ea*3
Heavier weights and lower reps are definitely more fun. The shoulder stability technique is getting easier too, so things are pretty nice. 5 sets with rests seems like a good way to go.
Bat Wings - 5lbs*5
Bridge - 5 close, 5 wide
Deadlift -
135*10
160*8
185*6
215*3
240*5*3
These are getting better; the weights felt heavy (probably from grip issues yesterday) but moved pretty fast.
Lat Activation Pulldown -
80*8*3
Varying speeds and degrees of separation between phases here. I might be getting impatient on weight increases here.
Kettlebell Swing -
30*10
40*10
45*12
Last set got to a reasonable level of difficulty. 20 reps or sets to failure might be better here.
Turkish Get-Up -
25lbs*3ea*3
Heavier weights and lower reps are definitely more fun. The shoulder stability technique is getting easier too, so things are pretty nice. 5 sets with rests seems like a good way to go.
2015-03-25 Bench
Diesel - 2.5s*3
Bat Wings - 5lbs*5
Bridge - Close*5, Wide*5
Push-Up - 10*2
Bench Press -
45*10
65*8
85*6
105*3
120*5*3
Having trouble keeping the right scapula locked down. Pulling the bar apart helps a lot with the flare Nuckols talked about recently, but the stability problem's still there. Not clear if it's the Olympic work or the get-ups.
Alternating DB Curl -
12lbs*8*5
Bicep asymmetry is really coming out - the right side got hit way harder by these. Time to take the weight up, though.
Lat Activation Pulldown -
75lbs*8
80lbs*8*2
75lbs*8
There's a way stronger pulling sensation on the right, and it's hard to say what's causing it. It's probably time to start lat rolling again.
Hard-Style Plank - 10/10*8, 2
TRX Row - 8*3
Power Pull - 8*3
Farmer Carry - 30lbs*4, 20lbs*6, 20lbs*8
For the planks, it's getting close to time to drop the rest periods or increase the hold length. Rows were ok; I focused mostly on maintaining neutral thoracic (which might have slipped into extension - something to watch for). Same story with the power pulls, but even harder there - something's definitely thrown the shoulder off. Farmer Carries with 30 set off some pain, so 20lbs again for now. Those are a pretty obvious cause of the deadlift issue, though - it's a huge hit on my grip.
Bat Wings - 5lbs*5
Bridge - Close*5, Wide*5
Push-Up - 10*2
Bench Press -
45*10
65*8
85*6
105*3
120*5*3
Having trouble keeping the right scapula locked down. Pulling the bar apart helps a lot with the flare Nuckols talked about recently, but the stability problem's still there. Not clear if it's the Olympic work or the get-ups.
Alternating DB Curl -
12lbs*8*5
Bicep asymmetry is really coming out - the right side got hit way harder by these. Time to take the weight up, though.
Lat Activation Pulldown -
75lbs*8
80lbs*8*2
75lbs*8
There's a way stronger pulling sensation on the right, and it's hard to say what's causing it. It's probably time to start lat rolling again.
Hard-Style Plank - 10/10*8, 2
TRX Row - 8*3
Power Pull - 8*3
Farmer Carry - 30lbs*4, 20lbs*6, 20lbs*8
For the planks, it's getting close to time to drop the rest periods or increase the hold length. Rows were ok; I focused mostly on maintaining neutral thoracic (which might have slipped into extension - something to watch for). Same story with the power pulls, but even harder there - something's definitely thrown the shoulder off. Farmer Carries with 30 set off some pain, so 20lbs again for now. Those are a pretty obvious cause of the deadlift issue, though - it's a huge hit on my grip.
Wednesday, March 25, 2015
2015-03-23 Olympic
Diesel - 2.5s*3
Bat Wings - 5lbs*5 (squeeze those lats, bro)
Banded Bridge - Green*5*Close, Wide
Snatch Drop - 65lbs*5
Snatch Pull -
65*3
65*2 - Smacked myself in the balls
95*2*5
Really need to work on these; time to watch some Olympic videos. The big thing right now seems to be slow first pull and very rapid jump-shrug.
Looking at Lu Xiaojun, he's starting very low (below parallel) with a wide, outside-shoulder stance. Hips rise fast to keep his shoulders forward and over the bar with shins vertical; back angle relative to the floor stays approximately the same. Bar passes knees and knees slide forward, hips start to extend, bar hits the "power point," hips fully extend and the shrug starts. Once the bar's moving freely, drops slightly back, down, then slightly forward to catch it. Video's still important but I guess there's a decent outline right there. Also found another video that might offer some instructive points.
Hang Snatch -
45*3
70*2*5
These are getting a little better, though keeping elbows out is a bit weird because the rotation flips at the catch.
Then http://www.allthingsgym.com/larrys-chinese-weightlifting-experience-part-1-snatches-squats/ came up again, and it turns out elbows should be externally rotated at the top the way though with shoulders shrugged up. Wonderful, I was doing it right to begin with.
That said, without the snatch pulls it's going to be hard to integrate this properly. Side videos will be important. These are a great trap hit, though they're also hurting my hands somewhat. Straps seem stupid right now though - strapping 70lbs?
Clean and Two Jerks -
75*1
95*1
105*1
120*1*5
The bar's probably too close to my body; it'd be best to pull it from further away and then blast it up once it crosses the knee.
Again, Lu starts below parallel, but with a very slightly closer stance? Hips rise so the bar stays clear, but now they're rising faster than shoulders until about 2/3 of the way up the shins (vertical) and then extends a little at the hip. Pushes knees forward once it's passed, then drags bar up the thighs to the power point. Jump-shrug, then closes with the bar and flips under into position.
During the jerk the bar actually doesn't change position much. Dip, drive, and then just drop the second it passes his forehead - at that point it actually doesn't change position until his elbows lock and it starts dropping with him.
Thinking in future it'd be better to do 2 Cleans 1 Jerk and then 1 Clean 2 Jerks; one for heavier technique practice and the other for jerk volume.
Bat Wings - 5lbs*5 (squeeze those lats, bro)
Banded Bridge - Green*5*Close, Wide
Snatch Drop - 65lbs*5
Snatch Pull -
65*3
65*2 - Smacked myself in the balls
95*2*5
Really need to work on these; time to watch some Olympic videos. The big thing right now seems to be slow first pull and very rapid jump-shrug.
Looking at Lu Xiaojun, he's starting very low (below parallel) with a wide, outside-shoulder stance. Hips rise fast to keep his shoulders forward and over the bar with shins vertical; back angle relative to the floor stays approximately the same. Bar passes knees and knees slide forward, hips start to extend, bar hits the "power point," hips fully extend and the shrug starts. Once the bar's moving freely, drops slightly back, down, then slightly forward to catch it. Video's still important but I guess there's a decent outline right there. Also found another video that might offer some instructive points.
Hang Snatch -
45*3
70*2*5
These are getting a little better, though keeping elbows out is a bit weird because the rotation flips at the catch.
Then http://www.allthingsgym.com/larrys-chinese-weightlifting-experience-part-1-snatches-squats/ came up again, and it turns out elbows should be externally rotated at the top the way though with shoulders shrugged up. Wonderful, I was doing it right to begin with.
That said, without the snatch pulls it's going to be hard to integrate this properly. Side videos will be important. These are a great trap hit, though they're also hurting my hands somewhat. Straps seem stupid right now though - strapping 70lbs?
Clean and Two Jerks -
75*1
95*1
105*1
120*1*5
The bar's probably too close to my body; it'd be best to pull it from further away and then blast it up once it crosses the knee.
Again, Lu starts below parallel, but with a very slightly closer stance? Hips rise so the bar stays clear, but now they're rising faster than shoulders until about 2/3 of the way up the shins (vertical) and then extends a little at the hip. Pushes knees forward once it's passed, then drags bar up the thighs to the power point. Jump-shrug, then closes with the bar and flips under into position.
During the jerk the bar actually doesn't change position much. Dip, drive, and then just drop the second it passes his forehead - at that point it actually doesn't change position until his elbows lock and it starts dropping with him.
Thinking in future it'd be better to do 2 Cleans 1 Jerk and then 1 Clean 2 Jerks; one for heavier technique practice and the other for jerk volume.
Sunday, March 22, 2015
2015-03-22 Squat
Diesel - 2.5s*3
Bat Wings - 5lbs*5
Banded Bridge - Green*5 wide, 5 close
Overhead Squat - 45*5 (Vans)
May be best to do 2 sets of OHS and add weight to the second one.
High-Bar Squat:
45*5
85*5
120*5
160*5
190*5*3
Cues are pretty vital here; weight on heels, spread the floor, screw feet in, break at the knees. I'm using a full grip for now since high-bar isn't that stressful.
Only 2 minutes between sets for the 190.
Lat Activation Pull-Down:
80*8*2
75*8
Right shoulder started losing it on the second set. Third wasn't that much better, but it worked ok.
Turkish Get-Up:
20lbs*3ea*5
No rest. Mother fucker.
Again, shoulder stabilizers starting to give out. Main takeaway here is to keep practicing bracing position, possibly reset it between sets just in case, and really focus on shoulder and scapular position.
Pistol:
5lb*5ea*3
Toes up, externally rotate opposite femur. The position here is getting easier so, but the weight's staying at 5 until I can do them as straight, fast sets of 5.
Bat Wings - 5lbs*5
Banded Bridge - Green*5 wide, 5 close
Overhead Squat - 45*5 (Vans)
May be best to do 2 sets of OHS and add weight to the second one.
High-Bar Squat:
45*5
85*5
120*5
160*5
190*5*3
Cues are pretty vital here; weight on heels, spread the floor, screw feet in, break at the knees. I'm using a full grip for now since high-bar isn't that stressful.
Only 2 minutes between sets for the 190.
Lat Activation Pull-Down:
80*8*2
75*8
Right shoulder started losing it on the second set. Third wasn't that much better, but it worked ok.
Turkish Get-Up:
20lbs*3ea*5
No rest. Mother fucker.
Again, shoulder stabilizers starting to give out. Main takeaway here is to keep practicing bracing position, possibly reset it between sets just in case, and really focus on shoulder and scapular position.
Pistol:
5lb*5ea*3
Toes up, externally rotate opposite femur. The position here is getting easier so, but the weight's staying at 5 until I can do them as straight, fast sets of 5.
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