T Nation

JoeLiftsWeights


#1

This thread will serve as my training log and food log.

Current PR's as of 5-11-15
Press: 225 lbs
Deadlift: 616 lbs
Bench: 320 lbs
Front Squat: 435 lbs
Snatch: 111 kg
Clean and Jerk: 140 kg


#2

05-12-2015

Morning BW: 210.6 lbs

Breakfast: eggs, avocado, sweet potato, bacon, cliff bar, coffee, vitamins, banana

Workout: 30 min. of snatch technique work with a 45 lb bar. I focused on building tension in the hamstrings by following Dan John's cues of pushing the floor, staying back on my heels, wiggling my toes, keeping my butt back, lifting and pointing my chin towards the wall, and breaking the finger between my lats and my armpit. I started at the top of the movement and slid the bar down my thighs until it was below my knee. I pushed the floor away until the bar was above my knees and until there was the most possible tension in the bow created between my butt and my chin. Then I jumped and dropped into a full overhead squat focusing on forcefully extending my arms. The lockout felt strongest when I internally rotated my shoulders, relaxed my grip on the bar as it sat in my hands, and actively extended my elbows. I followed each full snatch with a full overhead squat where I focused on making the bottom position of the squat feel as stable and as perfect as possible.

Lunch: salmon, squash, asparagus, banana

Dinner: Cod in mushroom and white wine sauce, squash, asparagus, slaw, bread, cherries


#3

05-13-2015

Morning BW: 209.8 lbs

Breakfast: eggs, avocado, sweet potato, bacon, cliff bar, coffee, vitamins, fish oil

Workout:
Burgener warm up with 20 kg bar, 3 reps for all movements
1. down and up
2. elbows high and outside
3. muscle snatch
4. snatch land
5. snatch drop
Burgener Snatch Skill Transfer with 20 kg bar, 3 reps for all movements
1. snatch push press
2. overhead squat
3. sots press
4. pressing snatch balance
5. heaving snatch balance
6. snatch balance
Burgener 3 Position Snatch with 20 kg bar, 3 reps for all movements
1. high hang
2. mid thigh
3. floor
1 Snatch and 1 Overhead Squat
1. 60 kg
2. 70 kg
3. 70 kg
4. 80 kg
5. 80 kg
6. 90 kg
7. 90 kg
8. 90 kg
9. 94.6 kg
10. 94.6 kg
Front Squat
150 lbs x 5
185 lbs x 5
225 lbs x 3
245 lbs x 5
280 lbs x 5
315 lbs x 5
DB Farmer's Carry
110 lbs x 4 sets
Notes:
1. Internal shoulder rotation on the lockout feels stable until the weight gets heavy. When the weight gets heavy my right deltoid feels unsafe and the weight has the tendency to be too far forward.
2. I need to practice lifting in my knee sleeves so that my knees stay warm and so that I don't waste time putting them on during the workout.

Snack: Brittany's Workout Smoothie

Lunch: Cod, squash, slaw, asparagus

Dinner: pork chop, sweet potato, zucchini

Snack: granola and milk


#4

05-14-2015 

Morning BW: 211.2 lbs 

Breakfast: eggs, avocado, bacon, cliff bar, coffee, vitamins

Lunch: pork chop, zucchini, sweet potato, almonds

Workout: 
Burgener warm up with 45 lb bar, 3 reps for all movements 
1. down and up 
2. elbows high and outside 
3. muscle snatch 
4. snatch land 
5. snatch drop 
Burgener Snatch Skill Transfer with 45 lb bar, 3 reps for all movements 
1. snatch push press 
2. overhead squat 
3. sots press 
4. pressing snatch balance 
5. heaving snatch balance 
6. snatch balance 
Burgener 3 Position Snatch with 45 lb bar, 3 reps for all movements 
1. high hang 
2. mid thigh 
3. floor 
1 Snatch and 1 Overhead Squat 
10 sets with 95 lbs

Dinner: carne g, fideo, beans, tortillas


#5

05-15-2015

Breakfast: eggs, avocado, bacon, cliff bar, coffee, fish oil, vitamins

Workout: took the day off because I hit my knee pretty hard at work. I didn't want to risk swelling and causing an unnecessary set back.

Lunch: Spaghetti squash spaghetti

Dinner: Spaghetti squash spaghetti

Snack: sushi


#6

05-16-2015

Morning BW: 212.4 lbs

Breakfast: eggs, avocado, bacon, cliff bar, coffee, vitamins, fish oil

Workout:

Burgener warm up with 20 kg bar, 3 reps for all movements
1. down and up
2. elbows high and outside
3. muscle snatch
4. snatch land
5. snatch drop

Burgener Snatch Skill Transfer with 20 kg bar, 3 reps for all movements
1. snatch push press
2. overhead squat
3. sots press
4. pressing snatch balance
5. heaving snatch balance
6. snatch balance

Burgener 3 Position Snatch with 20 kg bar, 3 reps for all movements
1. high hang
2. mid thigh
3. floor

Snatch singles
1. 40 kg
2. 50 kg
3. 60 kg
4. 70 kg
5. 80 kg
6. 90 kg
7. 90 kg miss
8. 90 kg
9. 90 kg
10. 90 kg

Snatch Pulls
90 kg x 3 x 3 sets

Prowler push
180 lbs x 4 sets

Notes:
1. Need to focus on keeping same back angle in first pull.
2. Need to focus on loading hamstrings by extending legs, pushing heels, staying back, and then jumping (not hip thrusting).

Snack: Brittany's Workout Smoothie: 1 frozen banana, 4 oz coconut water. 4 oz whole milk, 1 scoop chocolate protein powder, blend it up (it is delicious).

Lunch: spaghetti squash spaghetti, melon

Dinner: orange chicken, fried rice, bread, salad

Dessert: cinnamon roll, ice cream, milk


#7

05-17-2015

Breakfast: French toast, eggs, sausage, fish oil, coffee, vitamins, strawberries

Lunch: hamburger, sweet potato chips, pickles

Dinner: orange chicken, fried rice, green beans, strawberries

05-18-2015

Breakfast: french toast, eggs, avocado, bacon, vitamins

Lunch: hamburger patties, plantain chips, pickles

Dinner: Steak, asparagus, cauliflower

Snack: milk, granola, fish oil


#8

05-19-2015

Morning BW: 210 lbs

Breakfast: eggs, avocado, bacon, cliff bar, coffee, vitamins, fish oil

Workout:

Warm up with 20 kg bar, 3 reps for all movements
1. Front Squat
2. down and up
3. elbows high and outside
4. muscle clean
5. push press
6. push jerk
7. split jerk

3 Position Clean with 20 kg bar, 3 reps for all movements
1. high hang
2. mid thigh
3. floor

Clean and Jerk singles
1. 60 kg
2. 80 kg
3. 90 kg
4. 100 kg
5. 100 kg
6. 100 kg
7. 104.6 kg miss
8. 110 kg
9. 120 kg
10. 120 kg

Clean Pulls
120 kg x 3 x 3 sets

Farmer's Walk
115's lbs x 4 sets

Snack: Brittany's Protein Shake

Lunch: Steak, cauliflower, banana

Bar Work:

Burgener warm up with bar, 3 reps for all movements
1. down and up
2. elbows high and outside
3. muscle snatch
4. snatch land
5. snatch drop

Burgener Snatch Skill Transfer with bar, 3 reps for all movements
1. snatch push press
2. overhead squat
3. sots press
4. pressing snatch balance
5. heaving snatch balance
6. snatch balance

Position Snatch with 20 kg bar, 3 reps for all movements
1. high hang
2. mid thigh

Snatch
10 singles with the bar.

Clean warm up with bar, 3 reps for all movements
1. down and up
2. elbows high and outside
3. muscle clean
4. Front Squat

Jerk warm up with bar, 3 reps for all movements
1. press
2. push press
3. push jerk
4. split jerk

Position Clean
1. high hang
2. mid thigh

Clean and Jerk
10 singles with the bar

Dinner: seafood enchiladas, cherries