Better then yesterday

[FeMind]

the band pull aparts is a thing i got from defranco, i force my overhead athletes to do at least 100 a day, i encourage them to buy a band and do more at home. whenever i get tendonitis flare ups i do more of them and a ton of facepulls, plus more epsom salt baths...usually heals it rapidly

muscle mastery always muscle confusion but i always include a little variety every 3-4 weeks to prevent neural accomodation... even if it is something small like going from a low bar to high bar squat or conventional deads to sumo for a week or two... you dont want to stray far from the few basics but there is significant possibilities to slightly alter the basics and keep the body firing on all cylindars while avoiding overuse/boredom


there is a good bit of valuable information at http://www.sportivnypress.com/ about olympic lifting

[bull.dogz]

Got my back and neck adjusted yesterday. She also popped my arms back into it's socket so now I have full range of motion again. No pain in my left shoulder some soreness in my right. She said I was okay to lift, just have to do more reps on my rehab stuff.

Sots presses @ 20kg

FS
35
45
55
65
70
73
77 - felt good, caught that bounce
79

Snatch (hips/dbl) 20, 25, 25

Snatch (knee/Ohs) 25, 25, 30, 30

Snatch (2 pulls/sweep+snatch) Drills Glenn had the team do
30
30
30
30
35
35 - clarked the snatch
35 - clarked the snatch

These didn't work out so well. Probably because I was thinking so much.

Clean + 2 Jerk
35
35
40
45
45
50 (M) 2nd jerk

FS
55
65
70
74
78 (M)

[bull.dogz]

the band pull aparts is a thing i got from defranco, i force my overhead athletes to do at least 100 a day, i encourage them to buy a band and do more at home. whenever i get tendonitis flare ups i do more of them and a ton of facepulls, plus more epsom salt baths...usually heals it rapidly

muscle mastery always muscle confusion but i always include a little variety every 3-4 weeks to prevent neural accomodation... even if it is something small like going from a low bar to high bar squat or conventional deads to sumo for a week or two... you dont want to stray far from the few basics but there is significant possibilities to slightly alter the basics and keep the body firing on all cylindars while avoiding overuse/boredom


there is a good bit of valuable information at http://www.sportivnypress.com/ about olympic lifting

I'll check it out, thanks! My chiropractor has told me to do those as well.

[bull.dogz]

Really tired today. Went to a wedding yesterday and was out late. Even after a nap I wasn't feeling too good. Probably dehydrated from drinking and too much sugar.

Sots presses 3x10 @ 20kg

FS
35
45
55
65
70
70
70

All my squats were slow and heavy, didn't catch a bounce on any of them. Ankle is still a problem.

Split presses 3x10 @25kg

Did some ab work and called it a day. Going to rest and get myself hydrated and try again tomorrow. Shoulders have full range of motion again. Just a little soreness, hopefully it goes away.

[bull.dogz]

Hydrate, sleep, wake up tomorrow and watch the Olympics, get motivated, LIFT!

I slept for about 12 hours. Felt pretty good. Until I started to lift lol.

Sots presses 3x10 @ 20kg

FS
35
45
55
65
70
75

Sn (hips/dbl)
20
25
25

Snatch
25
30 - on my toes
35
38 (M)
38 - came down on my right knee, adjusted and stood it up. getting good at this
40 (M)
40 (M)
35
38 (M)
I'm on my toes and jumping again.

Sn (hips/knee)
25
25
30
30 - only good set
35 (M) I give up.

I'm obviously not ready to leave out the hips/knees exercises. Oh well.

Clean & 2 Jerks
30
30
35
35
40
45 (M) 2nd jerk, my wrists were killing me

FS
55
65
70
74
77
79 (M)
75 - 3 singles

[bull.dogz]

Shoulder rehab
Sots presses

FS
35
45
55
65
70
75 - almost lost it

Snatch (floor/dbl)
20
25
30

Snatch
35
38 (M)
38
40 (M)
40 (M) clarked it

Played with my footing a little. Trying to see if I can land my snatches in the same position as my sots.

Clean + 2 jerk
25
30
35
40

Clean + Jerk
45
50
53 x 3 (singles) - Missed the jerk on all 3, not pushing my head through/bar back

FS
55
65
70

[bull.dogz]

Sots presses - fell on my ass in the middle of the last set. Was trying to really sink into my heels.

FS
35
45
55
65
70
75
78
80 -
82 (M) This would have been a pr if I made it.

Snatch - hips/dbl
25
25
25
30
30
30

Snatch - knee/ohs
30
30
30
35
40 - came forward a little
35 (M)
35
35
35 (M)
35 (M)

Actually felt really good today. Was fast going under and on my heels the whole time till I hit that 40. Lost focus on the last few lifts.

Clean & 2 Jerks
30
35
40
40
40
45
50

Was able to rack it much better today. I rolled the hell out of it with the lacrosse ball today so I'll have to make sure to do that every day.

FS
55
65
70
75
78
81 (M) - had a good bounce just couldn't stand it up.

Brought my heels in a little closer on my squats and that helped me get a better bounce.

[bull.dogz]

Hips were really tired tonight and my ankle is pretty sore. Went light, tomorrow will be a rest day.

Sots presses 3x10 @ 20kg

FS
35
45
55x3r
65x2sx3r

Split presses 3x10 @25kg

Sit ups 3x10 w/5kg

Pull ups 3x5

[bull.dogz]

8-4-12

Sots press

Front squats
35
45
55
65
70
74
78
81 - PR
82 - PR
84 (M)

Snatch (hip/dbl)
25
25
30

Snatch (knee/ohs)
30
30
30

Snatch/ohs
30
35
38
40 - video
42 (M)
42 - technically it's a miss but I'm counting it, you'll see why in the video
44 (M)x2
40 (M)
These last ones I just hit a mental block and refused to go under them at all.

Clean & 2 Jerks
35
35
40
45
45

Clean & Jerk
50
53
55 - video
58 (Missed the jerk) - video
Overall my jerks felt really good today...until the 58 but that clean took a lot out of me. This was the first time I cleaned anything over 53 in a few months.

FS
55
65
70
75
79 (M)

Split presses

[bull.dogz]

Had a good day today. Felt surprisingly good even though I woke up pretty sore. Did a lot of stretching and rolling out before training and that definitely helped.

Sots presses felt good. Think I'm going to go up in weight again.

FS
35
45
55
65
70
75
78
80 (M)

Snatch (hips/dbl)
20
25
25
30
Snatch (knees/ohs)
30
30
30
35
35
35
35
Snatch/Ohs
30
35
40
42 (M)
42
44 (M)-I was supposed to go back down to 40 but thought I'd try it
40 - technically a miss, should have called it cause I knew I was starting to get slopy but tried again anyways
40 (M)
40 (M)

Clean and 2 Jerks
35
40
45
45
45
50

Clean and Jerk
53
55 - pressed out
55
58
60 (Missed the jerk)
60 (Missed the jerk, clean took a lot out of me but I'm cleaning 60 again)

FS
55
65
70
75
78
80 (M)

Split presses 3x10 @ 25kg
Situp ups 3x10 with10kg plate

[bull.dogz]

Everything hurts today. I should have just called it a rest day. And I have a big fat bruise on my clavicle which made squats really fun at the end.

Sots - fell on my ass again.

FS - 35, 45, 55, 65, 70, 73, 76 (struggled - and no bounce at all today)

Sn (hips/dbl)
20
20
25
25
25

Sn (knee/ohs)
25
25
30
30
35

Snatch/ohs
35 (M) behind
35 - came down on 1 knee, adjusted and ohs'ed
35 (M) didn't lock it out

Really tried to work on sweeping the bar in.

Clean & 2 jerks
35
35
40
40
40
Jerks were ugly and heavy. Wrist and shoulders are toast.

FS
55
55
60 - Could barely squat this. I'm done. Rest tomorrow. I just want to crawl into bed and sleep.

[bull.dogz]

Sots press - didn't fall on my ass today. Yay me.

FS
35
45
55
65
70
74
77
79 (M)

Sn (h/d)
20, 25, 30, 30

Sn (k/o)
25, 25, 30, 30, 30

Sn/o
30
30
35 - right knee came down
35
38 - right knee came down
38 - clarked it
38 - clarked it
Was distracted tonight, other things on my mind and it was hot as f!

Clean & 2 jerks
35, 35, 40, 45, 50 (missed the jerk, almost missed the clean because I was so sweaty).
Wrist are sore so I just called it a day.

FS - 55, 65, 70, 75, 78, 80 (M)

[bull.dogz]

Back was really sore today from getting adjusted. And it was over 100 degrees to top it off. Really didn't want to train but did anyways.

Sots press 3x10 @ 23kg - little harder to lock out; on my toes a bit

FS
35
45
55
65
70
74
77

Snatch (h/d)
15kg 4x4
20 4

Snatch (k/o)
25
25
25
30
35
40
35 - right knee touched
35
35
Yes, only 1 that would be considered a miss.

Clean & 2 jerks
35
35
40 (M) missed the jerk, wrist were hurting

Cleans
45
50
53 - Slow
I was really hot and tired, just called it a day.

FS
55
65
70
74
78 (M)

Split presses 3x10 @ 25kg
Could feel these in my low back. Rest day tomorrow. Maybe a rest day Saturday too. We'll see.

[bull.dogz]

Not a great day. My knees have been hurting the last few days along with my wrists.

Sots presses 3x10 @ 23kg

FS
35
45
55
65
70
75
77
79 (M)

Snatch (hips/dbol)
15 x 4
15 x 4
20
25

Snatch (knee/Ohs)
25
25
30
30
35

Snatch/Ohs (floor)
35 (M) don't know what the fuck I did here, was all over the place
35 - right knee touched
35
38 - right knee touched
38 - right knee touched
40 - right knee touched
40 - same
40 - (M) lost behind
40 - right knee touched
I don't fucking know.

Clean & 2 Jerks
35
35
35
40
45
50 - missed jerk

Clean and Jerk
50
53 - couldn't jerk it
53 - couldn't jerk it
Wrists were killing me

FS
55
65
70
74
78

Split presses 3x10 @ 25kg

Situps w/10kg plate 3x10

This is what all my snatches from the floor looked like.

[bull.dogz]

Knees were feeling okay today. Didn't wear my knee sleeves since it's so damn hot. Wrists were okay, a little sore but I had iced them last night.

Sots press 3x10 @ 23kg - felt tough today, on my toes a bit, went on my ass once

FS
35
45
55
65
70

Snatch (hips/dbl) NHNF
15
15
15
20
25
30

Snatch (knee/ohs)
25

Snatch (flr/knee) decided to change it to this instead since I'm having trouble from the floor
30
30
33
33
35 video

Snatch
38 video
40 video
43 video
45 (M) came down on knees; video; I think my butt came up too fast?
45 (M) clarked it
45 (M) clarked it
40 (M) knees
I still don't think I'm pushing my knees back as much as I need to

Clean & 2 Jerks
35
35
40
43
48

Clean & Jerk
50
53 (missed jerk)
53 video
55 video
58 (missed jerk) video

FS
55
65
70
75

Split presses 3x10 @ 25kg