2013-4-12
DB SN(r,l)
50x8
70x5
Cl+PP
135x5
155x3
175 3x3
Hack SQ
4 pl x 3 paused
6pl x3 paused
8 pl x3
(ah! now the power rack is open)
FS
235 3x3
Pullups
BW+35x 5,5,4
Incline BP
165x3
185x2
170 3x2 sets
DL(cl grip)
345 3x3
BB Curls
100 5x3 sets
PP solid again, getting my chest up on the drive. FS no problem even with +10 lbs from last time. DL very slow and not easy. Don’t know if I care about it, actually.
2013-04-14
DB Snatches
50x8 (l,r)
70x8 (l,r)
Cl + press
135x3
147 3x3
Cleans
192 3x3
SQ
225x3
255x3
275 3x3
CGBP
190 3x3
Pendlay Row
194 5x3 sets
All done. In and Out.
2013-04-16
Clean + PP
145x3
165x3
180X3,3,3+3FS
FS
225x3
240 3x3
Clean High Pull
230 3x3
Incline BP
175 3x3
Pullups
BW+35 5x3 sets
some Curls. Light ones.
Getting tendinitis in my right forearm. Feels like a short backoff is needed. Some good progress since I started though. Strength is coming back quicker than I thought it would.
[quote]DaCharmingAlbino wrote:
Just gotta keep the ego in check.
.[/quote]
Common problem for us old bastards.
good work !
[quote]sen say wrote:
[quote]DaCharmingAlbino wrote:
Just gotta keep the ego in check.
.[/quote]
Common problem for us old bastards.
good work ![/quote]
Thank you.
2013-04-19
Clean and Press
135x3
150 3x3
Cleans
175x3
190x3
205x2
215x1
225x1
SQ
225x3
255x3
285x3
315x2
285x5
CGBP
192 3x3
Pendlay Row
195 3x3
Lunges
135 5x2 sets
Not too hard. Back was tired so I backed off cleans for volume tonight. Top weight on SQ was ugly but deep enough. No bounce at the bottom, so just a little too heavy.
Podcast on Pendlay’s new training regime for his Olympic lifters. 15 workouts a day
2013-04-21
Power clean + PP
135,155,175x3
190x2
200x1
170x5
FS
225x3
245x2
265x1
235x5
Snatch High Pull
187 3x3
Incline BP
180 3x3
Pullup
BW+50x3
+60 3x2 sets (Neutral Grip)
DB curls
45’s 5x2 sets
2013-04-23
Clean and Press
115x3
135x3
155x3
165x2
175x1
160x3 Ran outta gas
Squat Clean
185x3
200x2
220x1
226x1 (5lbs away from a PR)
190x 1 power clean (floor)
SQ
225,255x3,
290x2
320x1
290x5
CGBP
195 3x3
Pendlay Row
200 5x3 sets
Very hot in the gym. Glad I remembered my bottle of water this time or I wouldn’t have made it out of thegym under my own power. Even if it’s the same weight, the bar feels lighter with fewer plates on it. 45’s for cleans next time.
2013-04-27
Clean + PP
135,155,170,182x3
185 x3,3+3 FS
FS
225x3
240 3x3
Clean High Pull
230 3x3
Incline BP
185 3x3
Pullups
BW+45x5,5,4
Jerk Split Recovery (rt leg front)
135x5
155x5
175x3
195x3
215x3 (really started losing my balance here)
Jerk Launch Support
225x3
295x3
345x3
395xhold 6 sec
Jerk Launch
225x3
DB curls
45s 5x3 sets
Got no stabilizer strengths in the right hip. Gotta build it up. I will have access to bumper plates again sometime and do real jerks with limit weights.
Solid work. I especially like the weighted pullups mixed in with the oly work.
[quote]jjackkrash wrote:
Solid work. I especially like the weighted pullups mixed in with the oly work. [/quote]
Thanks Jack. I feel I need some down or inward-type pulling to keep my shoulders healthy. The clean- and snatch-pulls seem to get the top and back of the shoulder, but nothing down lower. I think it has something to do with my body shape or I’m just doing my pulls wrong.
Where I’m training, they have me do matching movements all the time - any bench means pulldowns and face pulls.
[quote]cavalier wrote:
Where I’m training, they have me do matching movements all the time - any bench means pulldowns and face pulls.[/quote]
And you’re smart to do them. I used to do facepulls, but I get bored with them. I’d be further ahead to do them, though.
2013-04-29
Clean + Press
135x3
145x3
155 3x3
SQ Clean
185x3
200 3x3 may be a set PR
SQ
225x3
260x3
295 3x3
Pendlay Row
225x5,3,5
CGBP
195x3
200 3x2 sets
Hammer Curls
50s 5x3 sets
Had lots of room on the cleans. Was pulling 6 inches higher than needed to get under. Presses were harder than I would have hoped. Need to make my jumps smaller. CGBP however was darned easy. Go figure.
Are you following a specific routine or template?
How do you know how many cleans and snatches to do? I always get carried away and do too many. Is there some sort of Prilepin’s table for the olympic lifts?
Nice work btw.
[quote]FarmerBrett wrote:
Are you following a specific routine or template?
How do you know how many cleans and snatches to do? I always get carried away and do too many. Is there some sort of Prilepin’s table for the olympic lifts?
Nice work btw.[/quote]
Thanks, FB.
I am following a routine, but not a template. I have just found that doing 3x3 or a x1+x5 lets me get stronger without making it too hard to recover.
I always do too many SN and CJ too, when I do them. I don’t have a set number, I just cut back when I start getting foggy in the head or start getting dizzy when I stand up fast. That’s the best indicator for me, but probably a rather stupid way to measure volume.
Prilipen’s table actually came from the O-lifting side of things. I just found that it worked for the powerlifting end as well.
2013-5-2
Clean + PP
135x3
155x3
175x3
195x2
205x1 (easy)
175x5 (real easy - looking forward to next pressing session)
FS
225x3
245x3
265x1+miss(farted at the bottom and went giggly)
235x5
SN high pull
192x3 (bar smooth on the ends can’t hold on)
So…
clean high Pull
232 3x2 sets (These were nice and high. I’m going to go under one of these - soon)
DL (CL Grip)
275x3
345x2
385x1
405x1 (band pullaparts [unlogged] from other day made big difference here)
340x5 (straps)
Incline BP
192 3x3 (+7 lbs from last time - no wonder it was harder)
Pullups
BW+45 5x3 (this sucks, might start doing cluster singles w/more weight)
Rear shoulder crapalooza
some by a boring few.
Y’know, if a calorie doesn’t go in your body, it can’t make you fat.
Just sayin’.
2013-05-04
Clean + Press
135x5
155x3
165x1
175x1
150x5
Clean
185x1
205x1
215x1
227x1
195 (CL + Hang CL(knees) + Hang CL(hips))
SQ
225x3
255x3
285x2
315x1
335x1
290x5
CGBP
205 3x3
DB Row
75 15x2 sets
BW = 175