Double Barrel 2017-06-19

Noon Session

  • Went to lunch with Max

PM Session

  • Snatch Drop + Overhead Squat
    • 40, 45, 50, 55×2×1
  • Snatch
    • 63, 68, 73, 63, 68X, 68, 73×1
    • These felt heavy. My legs and back felt weak.
  • Clean High Pull from Power Position
    • 100×3×3
    • This felt very heavy dead lifting. 
  • Front Squat
    • 90×3×4
    • My left knee, in addition to my left shoulder, were bugging me pretty good by the end of the session. 
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Double Barrel 2017-06-19

TOTAL FOR THE DAY

  • 79.5 + 102.3 = 181.8 kg
  • Quite an improvement from 12 June 2017 when I hit 164 kg total from the floor. 

Morning Weight

  • 186.3#
  • After a week of no alcohol, I did not lose any weight. Maybe gained 1/3 of a pound. I’ve been lifting terribly and been dealing with shoulder pain. So far it has not panned out for me.

AM Session

  • Single arm DB seated press
    • 25#, 30#, 35#, 35#×10×1
  • DB lat raises
    • 10#×10×4
  • Delt Flys (machine)
    • 50#, 55#, 55#, 55#×10
  • Front plank+Side Plank+Side Plank+Front Plank
    • 1 min + 1 min + 1 min + 1 min
  • Squat hold/stretch
    • 3 min
  • Lunges
    • 75 reps
  • My shoulder was killing me in the morning and all the day before. The light shoulder work this mornign helped quite a bit. 

Noon Session

  • Overhead Squat
    • 95#, 135#, 155#, 185#, 205#, 215#X×1
    • Overhead Squat PR (I’m pretty sure)
  • Snatch
    • 95#, 135#, 155#, 165#, 175#, 185#X, 185#X×1
    • The bar was getting away from me on the first pull but I was happy to get to 175# with no misses. Slight pain in the left shoulder on one of the misses when I came on to my left toe, but everything felt good at the end of the session. 
  • C&J
    • 135#, 165#, 185#, 205#, 225#×1
    • Also happy with this performance. 

PM Session

  • 2 Tall Cleans + 2 Push Press
    • 40, 60, 70, 75×1×1
  • Power Clean + 2 Power Jerk
    • 83×1×5
  • Snatch Dead lift + Floating Snatch Pull
    • 73×2×4
  • Split Press
    • 40×5×3 (each leg)
  • Plank
    • 1 min × 2

Double Barrel 2017-06-18

Sunday Session

  • Muscle Snatch + Push Press + Snatch Balance
    • 40, 45, 50, 55×2
  • Snatch
    • 40, 50, 60, 63, 68, 73, 68, 73, 77X, 77, 68, 63, 68, 73, 68, 83, 77X, 77X, 77X, 77×1
    • Another terrible day of snatching. By the end my hands and left shoulder were wrecked
  • Clean (power position) + Jerk
    • 60, 70, 90, 100X (jerk), 100 (ugly jerk), 90, 90×1
    • The dead lift felt unreasonably heavy. Pretty pathetic since I used to be able to do 225# 21 times unbroken
  • Front squat
    • 70, 90, 110X×1
    • 90×3×2
    • No heart or strength left for these. 

Double Barrel 2017-06-16

TOTAL FOR THE DAY (DIP)

  • 75 + 93 = 168 kg

AM Session

  • Still dealing with shoulder pain, especially on the left side.
  • Single arm DB seated press
    • 25#, 30#, 35#, 35#×10
  • DB Lat raises
    • 15#×10×4
  • Incline Leg Raises
    • 10 reps×4
  • Front Plank+Side+Side+Front
    • 1 min + 1 min + 1 min + 1 min
  • Squat Hold
    • 3 min
  • Lunges
    • 70

Noon Session

  • Snatch Balance + OHS
    • 95, 115, 135, 155, 165, 185×1×1 (pounds)
  • Dip Snatch
    • 95, 115, 135, 155, 165, 175X, 175X, 175X×1×1
    • No confidence under the bar. Scared from the start at 175. 
  • Dip C&J
    • 135, 165, 185, 205X, 205×1×1

Double Barrel 2017-06-15

PM Session

  • BTN Sots Press
    • 20, 20, 25, 30×5
  • Muscle Snatch + Tall Snatch
    • 20, 30, 30, 40×2
  • Snatch Pull + Low Hang Snatch
    • 40, 50, 60, 65, 68, 73, 77X, 77X, 77X, 77X, 77X, 77.5X, 60X, 40, 50, 60, 70, 75X
    • Literally the worst snatch session I have ever had. This was incredibly discouraging. It took all my will power to not just strip the weight and leave. 
  • Clean DL to Knee (3 sec up, 3 sec down)
    • 100×2×4
  • Back Extensions
    • 20×12×3

Double Barrel 2017-06-14

Morning Weight

  • 185.2#
  • Four fish oil pills + 1000 mL water

AM Session

  • BTN Lat Pull-downs
    • 90#, 105#, 135#, 135#, 135#×10×1
  • T-Bar Rows
    • 45#, 70#, 70#, 70#×10×1
  • Rear Delt Flys (machine)
    • 50#, 55#, 55#, 55#×10×1

Noon Session

  • Too busy at work today to train

PM Session

  • Jogged a mile with my wife. 
  • Felt incredibly sore, mostly my legs. Spent a good 30 minutes stretching.

Double Barrel 2017-06-13

TOTAL FOR THE DAY (Hang)

  • 75 + 98 = 173 kg
  • 9 kg better than yesterday’s pull + lift 

Morning Weight

  • 184.4#
  • Given all of my shoulder problems, I’ve started taking fish oil. Took 4 pills this morning. Burped them up all day long.

Noon Session

  • Back Squat (no wraps or belt)
    • bar, 135#, 185#, 205#, 215#×5×1
  • Hang Snatch
    • 95#, 115#, 135#, 155#, 165#X, 165#X, 165#×1
    • Really frustrating to miss 165#
  • Hang C&J
    • 135#, 185#, 205#, 215#×1×1
    • Better than yesterday on the jerks
  • Waiter carry
    • 36# each arm
  • BTN sots press
    • 45#×10×1

PM Session

  • Sots Press
    • 20×5×4
  • Clean Dead Lift + Low Hang Clean
    • 84, 88, 94, 84, 88, 94×1
    • Really struggled with the low hang
  • Snatch Take Off (Pause, 2 sec) + Snatch Pull
    • 75×3×4
  • Tabata, Russian Twist+Hollow Rock+Plank
    • 5 Rounds
    • Was actually harder than expected