Better then yesterday

[bull.dogz]

pullaparts - front/side raises

Snatches: 15x4, 15x4, 20x2, 20x2, 25x2, 30x2
35 (missed behind, swinging), 35, 40, 43, 45, 48 (miss - slow going under, no lockout)

Clean & 2 jerks: 35, 35, 40
Back felt tired, probably could have put on my belt but eh.

Bench (w/u:25x3, 30x3, 35x3, 40x3, 43x3)
8x3 @ 45kg

1 Board
5x5 @ 45kg

Close grip
2x12
1st set I got to about 10 and had to rest.
2nd set, had to rack it after 8, barely got it up, racked it again at 11. Didn't have a spot and didn't feel like smooshing myself.

Planks w/10kg: 30s, 45s, 32

Pulldowns & Pushdowns: blue band
5x10

100 double unders.

[bull.dogz]

AM:
Snatch: 20x2, 20x2, 25x2, 30x2, 35, 40, 43, 45, 48, 50(m)
CnJ:45, 45, 50, 55

Afternoon:

Deadlifts on 1"mat
8x3 @ 97kg

Sumo
5x5 @ 89kg
These felt horrible, was okay the first few sets. The last two I started seeing stars. Those last reps on the last set I'm surprised I didn't pass out. At this point I was feeling light headed and nauseous.

Front Squats
4x6 @ 74
Warm ups felt okay, did 70x5 and they felt good. First set at 74 was eh. Second set, I got to 4 and that was it. Dumped it. Caught my breath and went back and finished the last 2. Then went outside and got sick. Felt horrible and wanted to quit but I was more afraid of what coach would say if I did. Tried to squat with the 74 but it was too much. Dropped it back to 70 and finished it out. 2x6....last rep I almost missed

DB rows w/30#
Hypers
Abmat situps
5x10

It's hotter than hell and I'm guessing bad eating is what happened today. I don't know. It happens.

[bull.dogz]

Squats
8x3 @ 80kg

Wide stance
5x5 @ 70kg

Snatch grip RDL's
4x6 @ 60

DB row w/30# - 15, 15, 10, 10
Glute bridges w/10kg - 5x10
Situps w/10kg - 5x10

Didn't use a belt for any of the squats. Also, figured out what I was doing wrong with my wide stance squats. They still suck though.

[bull.dogz]

pullaparts - pushdowns - side/front raises - pushups

Jerks/dbls - 25, 35, 40, 45

Bench
8x4 @ 43kg

1 Board bench
5x5 @ 43

Close grip
2x12 @ 35

Plank w/10kg - 1m, 30s, 30s

Pulldowns (blue) - 15, 15, 10, 10

Pushdowns (red) - 15, 15, 10, 10

Benches felt so heavy today. My lats and traps are super sore.

[bull.dogz]

Pullparts - side/frt raises - sotts

Snatch: 20, 25, 30, 35, 40, 45, 47, 49, 51, 54
No misses with these. 54 was a little shaky though, was on my toes and had to rock back to save it.

57x5 missed them all, was on my toes. The last 2 you can't see but wasn't locking out. Close to dropping them on my head. Move on.

Clean n Jerk: 45, 45, 50, 55, 60
63, 65, 68 - pressed out on all 3, right arm not locking out. 68 I'd call a miss, pressed out but didn't really lock it out

Clean: 70, 72, 74 (PR), 75 (PR), 76 clarked
Had planned on jerking 70 but my right arm went numb and the longer I stood there the worse it felt. 75 I caught on my toes making the clean way harder than it needed to be.

No more maxing out till this cycle is over. Felt really good today. Deadlifts in a few hours.



Afternoon sesh

Deadlifts on mat
8x3 @ 94kg

Sumo
5x5 @ 86kg

Front Squats
4x6 @ 71kg

DB row w/30# - 15, 15, 10, 10
Situps w/10kg - 10, 10, 10, 10, 10
Hypers - 10, 10, 10, 10, 10

Stretching

Felt great through the deadlifts and ran out of gas on the squats. Probably more mental than anything.

[bull.dogz]

pullaparts - push ups - pushdowns

Military Press
5x5 @ 26kg

Dead bench
12x1 @ 36kg

Close grip 2 boards
4x6 @ 39

Planks w/25# plate 3x1 min
Pulldowns (blue band) 15, 15, 10, 10
Pushdowns (red band) 15, 15, 10, 10

Stretching

20 minute walk.

I wish squat days felt this easy.

[bull.dogz]

Pullaparts - Bulgarians - band good mornings

Had every intentions of lifting today but decided that since it's leg day that it wouldn't be a good idea. So glad I didn't now.

Squats
8x3 @ 78
No belt for the first 4 sets, felt like my butt was popping up so added the belt. My right knee caves a bit.

Wide stance squats
5x5 @ 68
I always feel like my ass is a mile high on these. The last rep is always a grinder and I have to work at pushing my knees out.

Snatch grip rdl
4x6 @ 58
All I could think was how did I ever snatch 56, this is heavy as fuck.

DB row w/30# - 15, 15, 10, 10
V-ups - 15, 15, 10, 10
Glute Bridges - 15, 15, 10, 10 (thinking of adding weight to these)

[bull.dogz]

Pullaparts - front/side raises - sotts

Snatch - hips: 20x2, 20x2, 25x2, 30x2, 35x2, 35x2, 35x2, 38 (m), 38x2
Felt like I was all the way under but these were all powers looking at the video

Jerks/doubles: 35, 35, 40, 40, 45, 50, 50, 55
Was tight roping a bit

Low back and legs are sore from yesterday. Didn't want to lift but needed to get the blood flowing. Tried to Clean and said screw that.

Pushups 3x15

Bench
8x3 @ 42kg

1 Board
5x5 @ 42

Close grip
2x12 @ 35
I'm supposed to use 34kg here but I was too lazy to strip it down.

Planks: 1, 1, 1

Pulldowns - 15, 15, 10, 10 (red band)

Pushdowns - 15, 15, 10, 10 (red)

[bull.dogz]

100 Pullaparts/3x10 sotts 15kg
Snatch: 20x2, 25x2, 30x2, 35x2
30
45
48 - Clarked, for whatever reason just didn't go under it ?
48 - on my toes a bit
48
48 - (m - behind)
48 - saved it
50 - (m - knee)
50 - clarked
Wasn't moving my feet on the warm up sets which usually means missing with heavier weights. The last 2 48's I just felt off. My timing, everything. Should have been thinking about nothing instead of everything.

Clean n Jerk - 45, 45, 50, 50, 55, 60, 63 (missed the jerk, forward)
I could feel myself arching on the 60kg jerk.

Wrist held up okay today. Felt the 63 in my left wrist where the bone spur is.

Deadlift on board (w/up: 63x3, 75x3, 80x3, 85x3)
8x3 @ 91kg
Used a belt on the last 2 sets

Sumo
5x5 @ 83
Used a belt on the 1st 2 sets then went without.

FS
4x6 @ 68kg
These felt so heavy today. The last rep were grinders. And my ass looks huge from behind.

DB rows w/30# db
15, 15, 10, 10
Hypers
10x5
Up/down planks 10x5

[bull.dogz]

Press
3x5 @ 17kg

Dead bench
6x1 @ 25

Close grip 2 board
2x6 @ 26

Flys
2x25 15#db

Lats - red band - 50

Pushdowns - red band - 50

Whatever is going on in my wrist I aggravated it with push ups today. Can't put much pressure on it. I think it's a bone spur. I have 3 rest days for it to go away.

[bull.dogz]

Squat
4×3 @ 53kg

Wide squats
3×5 @ 46

RDL
2×6 @ 39

Lats – red band – 2×25
Crunches – 15, 15, 10, 10
Glute bridges – 20, 20, 10

In and out in 30 minutes.

[bull.dogz]

Snatches/dbl-20, 20, 20, 25 singles - 25, 30, 30, 35, 35, 40

C&J 35, 35, 40, 40, 45, 45, 50, 50, 55, 55, 60 (missed the jerk, leaned back)

Bench
4x3 @ 28kg

1 Board
3x5 @ 28kg

Close grip
2x8 @ 23kg

DB flys 2x25 w/15#

Lats
Pushdowns
Red band - 20, 15, 15

Planks 1, 1, 1

[bull.dogz]

Snatch:
Board:flr/kn - 20, 20, 25, 30
Flr - 35, 40 (m-behind), 43 (m-b), 43, 45(m-knee), 45(m-b)
High pull, hip snatch - 35, 40 (m-s behind), 40, 40, 40, 43, 45, 48, 50, 53(clarked snatch)

Clean n Jerk - 45, 45, 50, 55, 60(no jerk)
Wrists still not feeling really good and pinky is still sprained and popping out.

Deadlift on board
4x3 @ 62kg

Sumo
3x5 @ 56

FS
2x8 @ 37

Lats - red band - 50
Abs - ghd - 50
Curls - ppl band - 50

[bull.dogz]

Did the usual warm up with sotts/pull aprts

Snatches 20, 25, 30, 35
Didn't do very many, the class was huge today and there just wasn't room. I'll work on them tomorrow.

Squats
8x3 @ 75kg

Wide stance
5x5 @ 65kg
I have to do these in my chucks or I get pitched forward more than I am.

RDL
2x12 @ 55

Lats - 50
Abs - 50
Glute bridges - 50

[bull.dogz]

ever use jump stretch bands for assistance then gradually remove them? It will look far more impressive when you teach your body to do strict pulls and you might prevent shoulder issues in the process as well

I used to be able to do strict pullups and I did it by just doing it each day in my warm up. I use the bands once in a while but I I don't really do pull ups anymore. I do have to do push ups in my warm ups.