Been way behind in entries, so here's a little recap of the last two weeks, by exercise:
Snatch - Staying very consistant. Been between 100-103kg pretty much every day, with a 230#er thrown in there last Friday. Usually missing very little, even on the higher percentages. Happy with these right now. As for powers, got up to 210# the past couple weeks.
Clean & Jerk - Staying at 115kg, that's about when the cleans start to grind. The pull has been a little off and on the past couple weeks, seems like I am ending up too far forward as often as not. Will clean that up whenever this squat cycle ends, though that could be awhile. Jerks are on point. Haven't missed a jerk for at least a month. Powers to 250#, though there may be a little bit of wide-foot catch going on. Those are on Thursdays and I just don't quite have the same pop that late in the week.
Squats - Grinding away. Did 3x140, 4x3x142 (3,2,2,1) last week and 3x140, 4x3x143 (3,3,3,3) this week so that was improvement. On the other hand, did 5x133, 3x5x135 (5,5,5), 5x137 last week and 5x135, 5x137 (3), 3x5x137 (5,3,5) this week and it was a heck of a fight. 3x10x270# on that Friday lift day. Front squats, hit a 290# triple but just didn't feel strong on the double and single that day.
Assistance - Onward and upward. Back strengthening stuff is just goat work. Presses going up for the most part, topped at 3x10x185# bench, 3x5x185# push press and 2x10x110, 1x10x105 strict press. That strict press stuff isn't too fun still, but I guess it's getting better. Some sots press and weighted pullup action to, as usual.
Going out of town this weekend/beginning of next week for pre-Christmas family visit. Trying to find a place to get one workout in, but the CF gym I visited last year doesn't seem to want to get back to me, and there's not a whole lot of weightlifting presence in Rockford in general. I suppose if I can't find anything, a rest and some good mobility work wouldn't be bad for me, woke up yesterday feeling like a truck ran me over and that feeling didn't go away until I started power cleaning. Still not feeling great today. Not sick or hurt, just worn out I think - first time I've felt this way since starting this squat cycle.
Friday, December 20, 2013
Thursday, December 12, 2013
Year in Review
I know it's not quite the end of the year yet, but I think now's a good time to go over some stuff. Obviously, I've transitioned to the sport of weightlifting pretty much full-time at this point, so the CF stats are basically moot.
Stats:
Stats:
6'2", 185#
Press/Bench/Squat/Dead:
105/205/245/355
3x140/230/3x313/415
Snatch/C&J:
160/205
236/264
Screw these for now :-)
Goals (2013):
- Get stronger. Short term, I want to get to pressing a plate, benching 2, squatting 3 and deadlifting 4. Bazinga. Haven't actually squatted 3 plates, but 3x313 and 5x302 says I can. Longer term, I'd love to add a plate to each of those. I don't want weightlifting and the requisite mass that comes with it to take away the advantages I have in the speed and conditioning departments though.
- Compete. I'm on the borderline of the Scaled and RX'd divisions of CF competitions, and I want to be proficient enough in everything to be a confident RX'er. Outside of CF, I would honestly love to get back into swimming a little. Not something I'm going to do unless I have the time and energy to devote to get myself back into racing shape again though, which is the hard part. Did 5 CF competitions this year, and 1 WL meet. Probably dropping the CF comps, but going to more WL meets when they happen.
- Gain weight. This goes back to #1 a little in that I don't want to get so big I can't run anymore. I'm thinking getting to 195# in the next 6 months would be perfect. Somewhere around 193-195 right now. Took more than 6 months. Working my way up.
1. Total 255. That'd be 115/140 (253/308) and I think that's doable over a year's time.
2. 160/255/390/450 for the powerlifts. The big goal is aiming for a 200kg squat by the end of 2015.
3. Weight to 203-205 lbs. 94kg weight class is 206. I'd like to be on the high end of that. Gotta eat more!
4. Continuous improvement as a coach. Not really measurable, but I got into coaching at the end of this summer and I want to make sure I'm doing as good a job as I can.
Monday, December 9, 2013
Weekly Recap, Week of 12/1/13
Monday - Got my new Pendlay HD bar, time to give it a spin! Felt smooth on the snatches, no misses up to 100, so went straight to 105 - missed because I caught it a little off balance and ran out of room walking it forward, so decided to go up and... 107! BAM! Nice. Easy C&J up to 115, then pulls were good enough. Back squat 3x138, then 4x3x140 (3, 2, 1, 3), which wasn't too bad considering 140 was a PR. Then something different - overhead squat triples, 3 sets at 90, can probably go up to 95 next week.
Tuesday - Was feeling a little tight warming up, just not a ton of pop. PSnatch to 200#, missed that a couple times before getting it, then missed 205 a couple times to boot. 10s of bench press are a bitch! Got 10, 10, 9 at 175 superset with chest supported rows. Then those snatch sots presses I was talking about 3x10x65, superset with 3x15 hanging leg raises.
Wednesday - Snatch up to 103 (missed one at 80?!), C&J up to 115. Pulls about the same. Back squat 5x132, 4x5x133, making progress on those pretty consistently. RDL 3x8x110. Just kind of a "get the work done" day, besides the fact that I was trying to keep an eye out for some of the less-experienced folks since there was only one coach there most of the time.
Thursday - As usual, knees were creaking through the workout. No squatting for sure. PC&J to 235#, missed the jerk at 245. Odd to think I have snatched more than 235! Push press 5x175, 2x5x185, will probably do 3x5x180 next time, the 185s were maybe questionable on the last could reps. Then press 10x110 (9), 2x10x105 (need some smaller change plates :( ), superset with 3x5x58 weighted pullups.
Saturday - Working on 4 hours sleep and weekend duty :/. Snatch to 100 easy, missed 105 twice and it felt really heavy. C&J to 115, clean 118. Was missing the bounce bigtime. Front squats all good - 3x130, 2x134, 1x141 all PRs. Back squat 10x120, 10x122, 10x124 for a PR on the last set. Cl Deadlifts 3x5x140. Good week overall! Hopefully can keep it consistent.
Monday - Got my new Pendlay HD bar, time to give it a spin! Felt smooth on the snatches, no misses up to 100, so went straight to 105 - missed because I caught it a little off balance and ran out of room walking it forward, so decided to go up and... 107! BAM! Nice. Easy C&J up to 115, then pulls were good enough. Back squat 3x138, then 4x3x140 (3, 2, 1, 3), which wasn't too bad considering 140 was a PR. Then something different - overhead squat triples, 3 sets at 90, can probably go up to 95 next week.
Tuesday - Was feeling a little tight warming up, just not a ton of pop. PSnatch to 200#, missed that a couple times before getting it, then missed 205 a couple times to boot. 10s of bench press are a bitch! Got 10, 10, 9 at 175 superset with chest supported rows. Then those snatch sots presses I was talking about 3x10x65, superset with 3x15 hanging leg raises.
Wednesday - Snatch up to 103 (missed one at 80?!), C&J up to 115. Pulls about the same. Back squat 5x132, 4x5x133, making progress on those pretty consistently. RDL 3x8x110. Just kind of a "get the work done" day, besides the fact that I was trying to keep an eye out for some of the less-experienced folks since there was only one coach there most of the time.
Thursday - As usual, knees were creaking through the workout. No squatting for sure. PC&J to 235#, missed the jerk at 245. Odd to think I have snatched more than 235! Push press 5x175, 2x5x185, will probably do 3x5x180 next time, the 185s were maybe questionable on the last could reps. Then press 10x110 (9), 2x10x105 (need some smaller change plates :( ), superset with 3x5x58 weighted pullups.
Saturday - Working on 4 hours sleep and weekend duty :/. Snatch to 100 easy, missed 105 twice and it felt really heavy. C&J to 115, clean 118. Was missing the bounce bigtime. Front squats all good - 3x130, 2x134, 1x141 all PRs. Back squat 10x120, 10x122, 10x124 for a PR on the last set. Cl Deadlifts 3x5x140. Good week overall! Hopefully can keep it consistent.
Sunday, December 1, 2013
Weekly Recap - Week of 11/24/13
Up and down week this week. Here goes.
Monday - Snatch was on today. Tried a little different warmup, did squatting quad drills with the bar and dropped the 3-2-1 power/power-to-squat/squat at the beginning. Up to 100 no misses, missed 105 once really close, and then nailed it. 1kg PR. C&J was a touch off, felt like I was fighting cleans up so stopped at 110. Strong pulls, then back squat 5x3x138. Snatch balance not quite as good as last week, 3x90, 2x95, missed 1x100. I'll take it though.
Tuesday - Think I found a pretty good lineup of stuff finally for the light days. Power snatch up to 205#, that's 5lb PR. Missed 210 a couple times, actually the first 210 miss I caught it almost perfectly for a full snatch but wasn't quite expecting the full squat. Then bench and bent-over row triples, chest supported DB rows and leg raises. Will probably sub Sn Sots presses for something starting next week. Sets of 10 or something.
Wednesday - Must have ate something questionable or caught a bug, my stomach was angry at me in the morning and I had no gas at all today. Everything was slow and weak - Sn to 90, C&J to 100, Cl to 105, Bad pulls, terrible squats (4x127, 4x5x120), survived RDLs. Wipe the memory of that one, feel better tomorrow.
Thursday - Turkey day! Thankful for having a job and being near my family, thankful for having pastimes I enjoy, thankful for having built friendships and met an amazing girl through those pastimes, thankful for living somewhere that lets me enjoy all these things. Was very tight, did some stretching after nap and played catch with the sibs.
Friday - Just a mini-workout to get the essentials in and get moving after pig-out day. Power C&J up to 245#, was nailing heavy jerks which isn't normal in my garage. Missed J's but got power clean PRs at 250 and 255. Then press, 3x3x140. Good thing we are going to 10s next week, I think I about maxed out triples this cycle.
Saturday - Snatch up to 100, was very close on a few 103s but just not feeling the lockout well. This is where Sots presses will come in. C&J up to 120, 110 was probably the best heavy C&J I have done, caught it perfect and crushed the jerk. 115 and 120 were definitely ugly on the cleans, but I am amazed how much better my jerks have gotten without focusing on them. Front squat 3x129 for PR, missed the 134 double, got the 140 single, also PR - and "officially" more than I've ever back squatted too :-). Back squats 'eh', 10x120, 10x122 (got 7), 10x120. Deadlift 3x3x160, in hindsight probably not a great idea since my back is tight today. Have to swallow ego on those.
Up and down week this week. Here goes.
Monday - Snatch was on today. Tried a little different warmup, did squatting quad drills with the bar and dropped the 3-2-1 power/power-to-squat/squat at the beginning. Up to 100 no misses, missed 105 once really close, and then nailed it. 1kg PR. C&J was a touch off, felt like I was fighting cleans up so stopped at 110. Strong pulls, then back squat 5x3x138. Snatch balance not quite as good as last week, 3x90, 2x95, missed 1x100. I'll take it though.
Tuesday - Think I found a pretty good lineup of stuff finally for the light days. Power snatch up to 205#, that's 5lb PR. Missed 210 a couple times, actually the first 210 miss I caught it almost perfectly for a full snatch but wasn't quite expecting the full squat. Then bench and bent-over row triples, chest supported DB rows and leg raises. Will probably sub Sn Sots presses for something starting next week. Sets of 10 or something.
Wednesday - Must have ate something questionable or caught a bug, my stomach was angry at me in the morning and I had no gas at all today. Everything was slow and weak - Sn to 90, C&J to 100, Cl to 105, Bad pulls, terrible squats (4x127, 4x5x120), survived RDLs. Wipe the memory of that one, feel better tomorrow.
Thursday - Turkey day! Thankful for having a job and being near my family, thankful for having pastimes I enjoy, thankful for having built friendships and met an amazing girl through those pastimes, thankful for living somewhere that lets me enjoy all these things. Was very tight, did some stretching after nap and played catch with the sibs.
Friday - Just a mini-workout to get the essentials in and get moving after pig-out day. Power C&J up to 245#, was nailing heavy jerks which isn't normal in my garage. Missed J's but got power clean PRs at 250 and 255. Then press, 3x3x140. Good thing we are going to 10s next week, I think I about maxed out triples this cycle.
Saturday - Snatch up to 100, was very close on a few 103s but just not feeling the lockout well. This is where Sots presses will come in. C&J up to 120, 110 was probably the best heavy C&J I have done, caught it perfect and crushed the jerk. 115 and 120 were definitely ugly on the cleans, but I am amazed how much better my jerks have gotten without focusing on them. Front squat 3x129 for PR, missed the 134 double, got the 140 single, also PR - and "officially" more than I've ever back squatted too :-). Back squats 'eh', 10x120, 10x122 (got 7), 10x120. Deadlift 3x3x160, in hindsight probably not a great idea since my back is tight today. Have to swallow ego on those.
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