June 06, 2014 Lower Body / Olympic Lifting

• Deadlift: 405*1 445*1 475*1 500*1
• Hanging Power Snatches: 135*3 145*2 145*3
• Power Cleans: 145*2 185*2 185*2
• Hanging Power Cleans: 185*1
• Wide-Stance Anti-Rotational Chops: 60*8 70*&

Feeling good, shoulder is getting back to normal so I can do the olympic lifting again. It will probably take a few weeks to get the power back on the snatches. Also, hit 500 again on deadlifting, went well.  

April 18, 2014 Lower / Heavy

• Hanging Power Snatches: 135*3 145*2 155*2 135*5
• Power Cleans: 135*4 185*2 205*1 225*1
• Deadlifts: 405*1 435*1 455*1 475*1
• WSARC: 60*8 80*4

Wanted to lead off with snatches, went well.  Though I have to say lately I lack a bit of pop on them. I tend to rush in, I hate warming up on them, I just want to throw 45s on and get to work. I think I need to go bar-95-115-135 or something like that from now on. Also may go to full cleans instead of power cleans, I'd like to see how heavy I can get them, could be fun and different. The 225 form was atrocious btw, need to work on that.  Deadlifting 3rd, didn't really lose anything off the pulls at all.  

April 4, 2014 Lower / Heavy

• Deadlifts: 405*1 455*1 485*1
• Hanging Power Snatches: 135*3 145*2 145*1
• Power Cleans: 185*2 205*1
• Pull Throughs: 120*5
• PUPP: 1:00

41 minutes

Good session here, nothing of note. 

February 27, 2014 Lower / Posterior Chain

• Deadlifts: 405*1 455*1 455*1
• Power Snatch: 135*2 155*1,1 165*1, 1
• Power Cleans: 185*1 - tired
• Reverse Hypers: 50*10 50*10

29 minutes

hamstrings still kind of tight from squatting, didn't go full bore here. 

February 21, 2014 Lower / Posterior Chain

• Deadlifts (cluster): 405*1,1,1,1,1,1,1,1,1,1,1 (10 minutes, 11 reps)
• Power Cleans: 185*1,1,1,1,1,1
• Hanging Power Snatches: 135*3 145*1 - gassed
• Ab-Wheel: 10

32 minutes

Tried clustering deadlifts again, went better this time. I actually found it tougher than doing a 10 or 11 rep set with the same weight because each one of these was from a dead stop.  Good session

February 6, 2014 Lower / Light..ish

• Hanging Power Snatches: 135*3 145*3 155*1 165*X
• Power Cleans: 185*2 185*1 185*1 185*2
• Deadlifts: 365*1 415*1 415*1
• Paloff Iso Holds: 100*2

36 minutes

Good session, since I was going lighter on deads I moved them back in the rotation.  Missed 165 on HPS, just didn't have enough bar speed.  

January 31, 2014 Lower / Heavy

• Deadlifts (Cluster): 455*1,1,1,1,1
• Hanging Power Snatches: 145*1 155*1 165*X
• Power Cleans: 185*1 205*1 225*1 185*1
• Reverse Hypers: 50*10 50*10

37 minutes

I'm not sure how good an idea cluster sets on deadlifts are.  I love cluster sets, as I've noted before, it's just that deadlifts require a massive CNS output, and doing them at 90% of your max is still a shit ton of stress on it.   On HPS just didn't have enough bar speed. On the power cleans on the 225, I caught my right pinky and caught the bar awkwardly on my right shoulder...it was ugly.  My right pinky hurts now, hopefully that doesn't set back the healing. It's sore as heck after this...I think it's bruised. I also woke up Saturday with a huge bruise on my right shoulder...but it doesn't hurt..maybe a blood blister? 

January 3, 2013 Lower / Heavy

• Deadlift: 405*1 445*1 475*1 500*1
• Hanging Power Snatches: 135*2 145*1 150*1 150*1
• Power Cleans: 155*1 185*1 205*1
• Reverse Hypers: 45*7 45*7

40 minutes

Good times, back over 500 on deadlifting, form was really good on the first 3, on 500 my hips shot up too fast.  Going to try doing snatches 2nd for a while.  Hopefully I remember next week...

December 27, 2013 Lower / Light

• DL: 405*1 405*1 425*1
• Power Cleans: 135*5 165*5 185*5 185*2
• Hanging Power Snatches: 135*5 145*2 135*5
• Pull-Throughs: 100*10

On power cleans I need to do better at exploding up, sort of like standing up fast, and not snapping my spine back, I feel like I have a tendency to do that and sort of catapult the weight up. 

December 19, 2013 Lower / Heavy

• Sumo Deadlifts: 405*1 455*1 475*meh. Got it, but not nice.
• Power Cleans: 165*5 185*3 205*2 225*X 185*5
• Hanging Power Snatches: 135*3 150*1 145*1-tired
• PUPP: 1:05

42 minutes

Meh, just one of those tired days.  Tired tired. 

December 5, 2013 Lower / Heavy

• Deadlift: 405*1 435*1 455*1 475*1 495*1
• Power Cleans: 185*3 205*2 195*2
• Hanging Power Snatches: 135*3 145*1,1
• Reverse Hypers: 16

46 minutes

Hunched on the 495; haven't gone heavy in a while though, wanted to put some weight on the bar. By the time I got to snatches my hips were just done, for obvious reasons. I'm going go ease in some reverse hypers, being mindful not to over-extend at the top. You see a lot of people go so far back their spine ends up bending in an arc. You don't want this, it's bad. 

November 21, 2013 Lower / Heavy

• Deadlifts: 405*1 425*1 445*1 465*1 480*1
• Power Cleans: 185*3 205*2 awful form 205*1 205*1
• Hanging Power Snatches: 135*3 145*2-traps are beat 145*2 150*X-traps done

Odd session, my traps were just exhausted.   Otherwise went well.  Uptick in strength on Deadlifts. 

November 14, 2013 Lower / Posterior Chain / Light

• Deadlift: 365*5 385*5 405*5
• Power Cleans: 135*3 155*3 175*3 185*2 195*1-gassed
• Hanging Power Snatches: 135*3 145*2-gassed 135*3
• Pull-Throughs: 110*10
• P.U.P.P.: 1:03

42 minutes

Actually did 'high rep' deadlifts for once.  Was actually pretty gassed afterward.  Just finished what I could on the olympic lifting and got out.  Good session though, I don't do much past 3 rep sets ever on deadlifts, but I actually like that stuff more than I realize often. 

November 8, 2013 Lower / Posterior Chain/ Heavy

• Deadlift: 405*1 435*1 455*1 405*1
• Hanging Power Snatches: 135*3 140*3  140*3
• Power Cleans: 140*3 155*3-exhausted 135*7 135*4
• Pull-Throughs: 110*10 120*7
• Ab-Wheel: 12

45 minutes

Awful.  I need to learn to ease back in after off weeks.  My warm up sets on deadlift: 225*1 315*1. That's it.  I literally did less warmups after 2 weeks off from deadlifting than I wold on a normal session.  I always complain about loss of strength on off weeks and the first week back sucking, but really it's my prep and warmups that suck after those off weeks. 

October 27, 2013 Lower / Conditioning

• IT/Hip Stretching: 2.5 minutes
• Power Cleans: 95*10 95*8 135*11 135*10 155*6 155*7 155*6 155*4
• Hanging Power Cleans: 155*4
• Power Cleans: 135*6 135*3
• Hanging Power Snatches: 135*4 135*4

42 minutes

May have to do this stuff for conditioning more often, it kicked the crap out of me. I will say I was a bit frustrated with my form on the power cleans, but I think I was being too harsh on myself. 

October 25, 2013 Lower / light

• Power Cleans: 185*5 195*5 205*5 185*5 135*5
• Hanging Power Snatches: 135*5 145*4
• 2 Plate Deficit Deadlifts: 340*4
• Ab-Wheel: 10

50 minutes

Good session, took several minutes between each set of power cleans, they really wipe me out.  Nothing else of note really here. 

October 17, 2013 Lower Body / Olympic Lifting / Heavy

• 2 Plate Deficit Deadlifts: 315*1 365*1 385*1 405*1
• Power Cleans: 195*3 205*2 215*1 185*5 135*5
• Hanging Power Snatches: 135*3 145*2 155*X 135*5 135*6 135*4
• Ab-Wheel: 10, 10, 10

49 minutes

Good session...hope these pulls from a deficit pay off.  Was pissed I missed 155 on the snatches; I was gassed by then. Did some 135 sets after to punish myself. Finished with some ab wheeling. 

October 10, 2013 Lower Body / Olympic Lifting

• Power Cleans: 135*5
• Hanging Power Cleans: 155*5 165*4 175*3
• Hanging Power Snatches: 135*5 145*2 135*5
• 2-Plate Deficit Deadlifts: 335*4 335*4
• Pull-Throughs: 100*10
• Paloffs: 80*10 90*6

36 minutes

Decided to do some more power cleans here, although I prefer doing them heavy. May need to look at form and how I'm doing them. I think my form on snatches is actually better than cleans. I have trouble with the concept of 'rotating myself under the bar' on cleans. It just doesn't make sense to me.  On snatches though it does since it's over my head, and I can think of myself as almost 'swinging' on the bar.  If  I ever figure it out on cleans I'll post about it.  Did more deficit deadlifts. I really hope these things pay off, they're murder on my whole posterior chain, especially my lower back. Not in a bad way, it just taxes the heck out of them.  Also I don't use wraps on them. I've wanted to wean myself off using wrist wraps as much as possible, and since the weight I'm using here is so small it's a great opportunity.  I have to be careful though, when resetting the weight back to the floor those extra few inches really make the bar pick up speed.  Jammed my wrists pretty good. 

October 3, 2013 Lower Body Heavy

• Deficit Deadlifts (2 plates): 365*1 385*1 405*1 425*1 445*1 - back bowing
• Power Cleans: 185*3 195*3 205*2 215*1 225*X 185*7
• Hanging Power Snatches: 135*2 145*2 150*1
• Pull-Throughs: 120*10 150*4
• Paloffs: 100*4 90*5
• P.U.P.P.: 1:30

1:01-extended session

Really hammering on the deficit deadlifts now.  Felt great.  After that did power cleans. Not hanging power cleans, but actually from the floor. Did a lot more reps than I'm used to as well.  After the deficit deadlifts the weight was flying, until I got to 225 and realized my hips were exhausted.  Did some snatches after, and some pull-throughs, and then did a few core sets as well. Felt really good after this one. 

June 27, 2013 Upper Body

• Incline Bench Press: 225*3 240*1 255*1 225*3
• Pullups: 85*2 85*2 85*2
• Behind-The-Neck Presses: 135*5 150*3 140*4
• Unilateral BB T-Bar Rows: 160*5 170*3
• DB Flat Bench: 120*3 110*5
• Power Cleans: 135*8 145*5 145*5 185*X-starfished

45 minutes

Hadn't done regular incline benching in a while.  Upped weight slightly on pullups.  Rotated in BTN presses as well.  Did more power-cleans still finding them infuriating.  About ready to quit this crap.