Better then yesterday

[bull.dogz]

Back to squatting twice a day. Shoulders were sore today so wasn't too sure if I would even be able to lift.

FS - 35, 45, 55, 65, 70, 74, 77, 79, 81, 83, 85, 87, 88

Sots press 3x10 @ 20kg - felt good

Snatch - hips/dbl nhnf
barx4x2, 20, 25, 25
felt pretty good, no pain in the shoulders although my legs felt a little like jello

Snatch
25, 25, 30, 30 - these were really sloppy, I was coming onto my toes

Snatch - hips/db
30, 30, 30 (only did single here)...time to move on, these were all shit

Wasn't my shoulders giving me problems, shoulders felt good. Thighs/legs felt weak. Didn't want to keep practicing bad form.

Clean & 2 Jerks
30, 30, 35, 40

Clean & Jerk
45, 50, 53, 55 (beautiful jerk), 58 (clean only)

FS - 55, 64, 70, 74, 77, 79, 81, 83 (M)
Was pretty tired with these, not much bounce either

Split press 3x10 @25kg
Pretty tired by now

Shoulders are feeling it a little now.

[FeMind]

did you switch from writing in pounds to kilos?
Correct me if I am wrong, but looking back to earlier pages, on 8-15-2011 you snatched 40kilos at a seminar with cal strength, seems like your still around that same weight a year later?

[bull.dogz]

Quads and mid back were sore this morning. I haven't been this sore in a while. Shoulders were hurting last night.

FS
35
45
55
65
70
74
77
79
81
83
85

Sots press 3x10 @ 20kg
Shoulders felt better after these

Split press 3x10 @ 25kg
These felt good

FS
55
65
70
74
77
79
81
83
85 (M)
Surprised I got this high. I got cold because I was coaching and didn't have much bounce.

GHD Situps and Back extensions - superset 3x10

[bull.dogz]

did you switch from writing in pounds to kilos?
Correct me if I am wrong, but looking back to earlier pages, on 8-15-2011 you snatched 40kilos at a seminar with cal strength, seems like your still around that same weight a year later?

Everything is in kilos. 40 was a max back then and very rare. My max snatch now is 52. When I started lifting at Cal I had to break it all down and start from scratch. With this squat program I'm supposed to focus on getting my squat up and not so much the lifts.

[FeMind]

What are your goals?? do you have a specific lifting target you are aiming for?

[bull.dogz]

What are your goals?? do you have a specific lifting target you are aiming for?

The goal is 58/70.

But with a bulging disc I will probably have to start all over.

[bull.dogz]

Tested the water yesterday. Did a few front squats with just the bar. Woke up this morning and back was feeling decent. Not as tight as normal. Good sign...so today.

FS
barx3
barx3
20
25
30
35
40
45
50
55x3x1

Stretching/yoga

If I don't wake up in pain tomorrow I'll squat again. Also seeing my chiro tomorrow. Not going to mention the weights to her.

[FeMind]

my backs F'ed up at the moment too.. got a job recently that involved travel for the interview, which led to about 3 hours of sleep spread over 3 days...then I decided to pull singles the first day back in the gym... wasnt a good idea.

If your goal is improvement on the quick lifts, don't let your 1RM back squat get over 130% of your best c&j - theres some info on sportivny about that.

[bull.dogz]

FS
barx5
25
30
35
40
45
50
55
60
65
70
Really wanted to keep going up in weight but

Split presses 3x10 @ 25kg
These felt really hard. Shoulders still don't feel great. Might take a few days to feel better, if not, I go back to the chiro.

[bull.dogz]

These are in pounds, gym doesn't have kgs.

FS
35 - went up in 10# increments, worked up to 165.
Around 155 is when I start to feel pressure in my low back. Not pain, just tight.

Sotts press 3x10 @ 45
Actually felt good

Snatches - hip
35, 45
55, 65, 75x1x3, 85x1x3
Most of them are power snatches, couldn't really sit in the bottom because of my back. But still happy. Only had 1 miss at 75.

Clean & Jerk
35, 45, 55, 65, 75, 85, 95, 105
No problems pulling from the floor

Split press 3x10 just the bar (35)

FS
105 - 165, 175 (m)
I'm not bouncing at all with these (on purpose). And I didn't fight for 175 at all. Was afraid I would round my back. These were all strict form.

[bull.dogz]

Sunday:
FS - 2 second pause at bottom (in #'s)
105
115
125
135x5x1

Sotts press 3x10 @ 40

Split press 3x10 @ 45


Went light. Back was tight and legs really sore from Saturdays workout.

Monday:
Rest

[bull.dogz]

FS
35
45
55
60
65
70
75
78
80 (mX2)

Sotts press 3x10 @23

NHNF - was really trying to work on the catapult
bar x4x2
It was eh.

Snatch
20
20
25
25
25
30
33 (M) knee snatch
33

Clean & 2 Jerks
25
30
35 - I GOT THE CATAPULT!!! I could really feel the difference
35
35
40 - didn't like how the jerk felt on my back here

Clean (catapult) - 45
I was so excited I finally figured out the catapult!!!! Nothing feels better than when something finally clicks!

One thing I noticed, I'm going to have to be even faster under the bar now.

[bull.dogz]

Afternoon squats

FS
35
45
55
60
65
70
75
78

[bull.dogz]

Sots press 3x10 @ 20

Snatch
NHNF
bar x3x4
Hips were really tight this morning. Left ankle is hurting again from squats yesterday.

Hips/dbl
20
20
25 - slightly on toes
25
25

Kn/ohs
20
20
25
25
30

A lot of these were pretty slow, the good ones were when I focused on Coach McCauley's cue to snap the hips and bury the butt. Noticed I wasn't pushing the bar back when it was overhead. Right shoulder is still doesn't have full mobility but it doesn't hurt anymore.

Clean & 2 Jerks
30
30
35
40
45
50
Last clean felt kinda heavy and I know I pulled longer than I should but the Jerks were okay. Just happy I can lift again.

Split press 3x10 @25
These felt heavy. Hard time locking out right shoulder/arm.

Back is feeling better and better. The tightness is going away. I'm able to bend over, touch my toes and can actually get my palms on the floor again. Good sign.

[bull.dogz]

Was tired this morning and back was a little more tight than usual. Loosened up pretty quick though. My whole body is just tired and sore. Rest day tomorrow.

FS
35
45
45
55
60
65
70
75
78
80
81 (M)
Fuck.

Sots press 3x10 @23 (felt heavy today)

NHNF
BX2X4, 20X4

Snatch
25
25
25
30
30
30 (M)
All over the place today.

Clean & Jerk
30
30
Screw it....Clean only
35
40
45 - hip cleaned

Hips are just really tired today, and I have this welt going across my thighs from the cleans. Probably why I pulled so high on that last clean.

Pendlay rows 3x5 @ 25
testing the waters