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
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
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
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
Snack: Brittany’s Workout Smoothie
Lunch: Cod, squash, slaw, asparagus
Dinner: pork chop, sweet potato, zucchini
Snack: granola and milk
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
Dinner: carne g, fideo, beans, tortillas
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
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
Burgener Snatch Skill Transfer with 20 kg bar, 3 reps for all movements
Burgener 3 Position Snatch with 20 kg bar, 3 reps for all movements
Snatch singles
Snatch Pulls
90 kg x 3 x 3 sets
Prowler push
180 lbs x 4 sets
Notes:
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
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
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
3 Position Clean with 20 kg bar, 3 reps for all movements
Clean and Jerk singles
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
Burgener Snatch Skill Transfer with bar, 3 reps for all movements
Position Snatch with 20 kg bar, 3 reps for all movements
Snatch
10 singles with the bar.
Clean warm up with bar, 3 reps for all movements
Jerk warm up with bar, 3 reps for all movements
Position Clean
Clean and Jerk
10 singles with the bar
Dinner: seafood enchiladas, cherries