Can you update this please? THis is absurd.
I am playing scrabble with a stranger from the internet named Normaan.
He has two A’s in his name. Weird, hey?
He knows my bedtime, too.
I played later than normal one day and he’s like “Isn’t it past your bedtime?”
It was funny.
.
[quote]Spock81 wrote:
Can you update this please? THis is absurd.
I am playing scrabble with a stranger from the internet named Normaan.
He has two A’s in his name. Weird, hey?
He knows my bedtime, too.
I played later than normal one day and he’s like “Isn’t it past your bedtime?”
It was funny.
.[/quote]
Oh relax. My last post in here about my back seizing up? Yeah took me out of commission for a little while, and I had some other things in my life I needed to take care of. Went in today and played around with an empty bar for a little while, felt pretty good. Back’s been feeling pretty solid so I’m going to go in tomorrow and see if I can’t slide back into my scheduled programming.
Probably going to add in some glute activation stuff, it was the role the back extensions were basically playing for me, which coupled with the ab stuff was keeping my lower back in check. Only doing the back extensions twice a week and starting to emphasize doing them heavy as opposed to feeling the glutes working screwed me, I think. We’ll see how she goes.
Yes, that guy having two A’s in his name is weird. It’s also weird that he knows your bedtime. And it was nice of Christopher Lloyd to lean over so far in that picture so you don’t look so short 
After what feels like far too long of a break.
Mon Sept 30/'13
Snatch
50/3, 70/3, 90/3, 100/3, 110/1x1, 90/3, 100/3, 110/3
-line was off a little on the first wave up and I got lazy on the miss, felt much better on the second wave though, little bit of rust but felt strong
Snatch Pull
115/3.5, 125/3.5, 135/3.5
-felt strong, holding position fairly well, 135 felt heavy but that will be back to normal soon
Clean and Jerk
70/3+2, 100/3+2, 120/3+2, 130/3+2, 140/3+2, 120/3+2, 130/3+2, 140/3+2
-a little raggedy on the first wave up, little forward on the cleans and pushing too soon with the arms on the jerks, everything tightened up pretty good on the second wave though
Clean Pull
150/3, 160/3, 170/3.5
-may have lost position just a touch on these, felt heavy as balls
Front Squat (pounds)
135/3, 225/2, 275/2, 315/3, 335/3, 355/3
-these were strong and fairly fast but I was shaky and a little lightheaded, probably due to a lack of nutrition today that caught up to me at the end of the workout
Back Extensions (pounds)
45/10/10
-really trying to focus on getting the glutes firing
Dip Bar Leg Raises
BW/10/10
-little shaky on these too, but otherwise not too bad
weighed out at 106.2
Time will tell if trying to jump right back into it was a less than intelligent idea.
Not a good week for making it to the gym. Had time yesterday but was called upon to watch my roommates’ kids for a couple hours right in the only slot I had for gym time. Shit happens. Guess I don’t get any light days this week.
Thurs Oct 3/'13
Snatch pull + hang snatch (below knee)
50/1+2, 70/1+1, 90/1+1, 100/1+1, 110/1+1, 120/1+x1, 100/1+1, 110/1+1, 120/1+1
-hands slipped a little on the miss even with the straps, didn’t chalk up til the second ramp up which felt way better
Snatch pull + 2 hang snatch (above knee) + snatch balance + overhead squat
90/1, 100/1, 110/1
-these felt nice and crispy, a little more focus on shoulder position made the snatch balance and overhead squat much smoother
Clean pull + hang clean (below knee) and jerk
70/1+1+1+2, 100/1+1+1+1, 120/1+1, 130/1+1, 140/1+1, 150/1+1, 130/1+1, 140/1+1, 150/1+1
-these were solid and strong throughout, positions felt good
Clean pull + hang clean (above knee) + paused front squat + paused jerk + jerk
120/1, 130/1, 140/1
-really tried to draw out the pauses a bit and sink them in, wasn’t happy with how I was getting lazy and cutting them a tad short in that video I put up a couple weeks back
Front Squats
100/2, 120/2, 140/1, 150/2, 160/2, 170/2
-same deal as on Monday, felt good and strong and fast but I was pretty lightheaded, need to eat more during the day apparently
Back Extensions (pounds)
45/10/10
-feeling good, squeezing those glutes
Dip Bar Leg Raises
BW/10/10
-abs almost cramped up bending over to take my shoes off so I think I was hitting the target muscles with these
weighed out at 108.1
I’m assuming the weight spike was because I hadn’t crapped out the all you can eat ribs and extra large blizzard I had the night before.
Fuck I’m falling behind. Gotta catch up.
Fri Oct 4/'13
Snatch
50/3, 70/2, 90/1, 100/1, 110/1, 120/x1, 130/xx, 110/1, 120/x1, 130/x/x, 110/x
-no pop, no pull, line was off, consistently forward, soft in the catch, second make at 120 was the only good rep here
Clean and jerk
70/2+1+2, 100/2+1+2, 120/2+1, 130/1, 140/1, 150/1, 160/x
-almost all of these were forward, everything felt ridiculously heavy, wasn’t finishing the pull, after deadlifting 160 I called it
Back Extensions (pounds)
45/10/10
-fine
Dip Bar Leg Raises
BW/10/10
-fine
weighed out at 107.3
Can’t remember if I got a poor sleep or was just tired from Thursday’s workout or what, but was not happy with this session.
Sat Oct 5/'13
Back Squat
70/4, 100/2, 130/2, 150/2, 160/4, 170/4, 180/4
-180 was pretty tough, held form well but it felt heavy as shit
Push Press
70/3, 90/3, 100/3, 110/3, 120/2x/3
-I’ve found the key to improving your push press is to cheat more
RDL
70/3, 100/3, 120/3, 140/3, 150/3, 160/3, 170/3, 180/3
-was getting pretty tough by the end, going to see if I can get somebody watching me next week to make sure I’m hitting sufficient ROM, felt like I was maybe cutting it short
Seated Rows (pounds)
192/10, 204/10
-felt good for having not done them in a while
Back Extensions (pounds)
45/10/10
-fairly routine
Dip Bar Leg Raises
BW/10/10
-fairly routine
weighed out at 108.3
Only got a couple hours sleep before this one, was running on caffeine pills. I try not to do that too often.
Mon Oct 7/'13
Snatch
50/3, 70/3, 90/3, 100/3, 110/3, 120/3, 100/3, 110/3, 120/2x1
-got lazy on the one miss, otherwise these felt really good, sharp, strong, fast
Snatch pulls
125/3.5, 135/3.5, 145/3.5
-held the positions okay, 145 wasn’t moving as quickly as I would like though
Clean and jerk
70/3+2, 100/3+2, 120/3+2, 130/3+2, 140/3+2, 150/3+2, 130/3+2, 140/3+2, 150/3+2
-could’ve finished the pull a bit better but overall the line and positions were really good, and I felt good getting through these, they were tough, I dislike volume
Clean pulls
160/2, 170/2.5, 180/2.5
-glacial speed on these
Front Squats (pounds)
135/3, 225/2, 275/2, 315/2, 335/3, 355/3, 375/x
-by the time I got to 375 I was out of gas mentally and physically, maybe a tad dehydrated
Back Extensions (pounds)
45/10/10
-fine
Dip Bar Leg Raises
BW/10/10
-fine
weighed out at 107.1 (and immediately slammed a gatorade when leaving the gym, thirsty as fuck)
I’m definitely noticing a difference so far including the lighter back extensions every day, my lower back doesn’t feel like it’s tightening up like it was a couple weeks back. We’ll see how it holds up.
I need to get my shit in a pile, get in the gym more often and remember to update this every now and then.
Thurs Oct 10/'13
Snatch pull + hang snatch (below knee)
50/1+2, 70/1+1, 90/1+1, 100/1+1, 110/1+1, 120/1+1, 130/1+x, 110/1+1, 120/1+1, 130/1+x/1+1
-wasn’t finishing the pull properly and wasn’t staying back on my heels properly
Snatch pull + 2 hang snatch (above knee) + snatch balance + overhead squat
100/1, 110/1, 120/1+1x/1+2+1+x
-wasn’t finishing the pull high and tight at 120, bar was tilted as fuck on that last overhead squat and opted to dump it rather than force it and risk injury
Clean pull + hang clean (below knee) and jerk
70/1+1+1+2, 100/1+1+1+1, 120/1+1, 130/1+1, 140/1+1, 150/1+1, 160/1+1, 140/1+1, 150/1+1, 160/1+1
-160 felt heavy as fuck, and I was letting the weight pull me forward off my heels again
Clean Pull + hang clean (above knee) + paused front squat + paused jerk + jerk
130/1, 140/1, 150/1
-squats felt tough, but the jerks were really solid
Back Extensions (pounds)
45/10/10
-fine
Dip Bar Leg Raises
BW/10/10
-fine
Weighed out at 107.1
Mon Oct 14/'13
Snatch
50/3, 70/3, 90/3, 100/3, 110/xx1, 120/3, 105/3, 115/3, 125/2xx
-felt really good once I dialed in the line of pull at 110, lots of pop, just barely ran out of steam on the 3rd rep at 125, went after it again but just pulled it
Snatch pull
135/2.5, 145/2.5, 155/2.5
-felt strong with some good pop, felt like my hips were rising early at 155
Back Extensions (pounds)
45/10/10/10
-fine
Dip Bar Leg Raises
BW/10/10/10
-fine
Decided not to do any clean and jerks or front squats, my lower back had tightened up on the way into the gym and it didn’t loosen up when I started lifting like it normally does, so I opted not to push it. Did the accessory work and got a good stretch in and we’ll see how it feels tomorrow.
Weighed out at 108.0
Nice lifting