Double Barrel 2017-06-12

I’ve been pretty apathetic and unmotivated in lifting lately. This culminated in a terrible performance at the Fortius competition. After this, I kind of lost interest in logging training sessions and performance. I’m starting to feel a bit more motivated with the purchase of a new Rogue European Steel Weightlifting bar. 

TOTAL FOR THE DAY

  • 80+84=164

Morning weight

  • 186.0#

AM Session

  • Single arm (at a time) dumbbell presses
    • 25#, 30#, 35# × 10
  • Dumbbell lat raises
    • 10# × 10 × 3
  • Shoulder raises on machine
    • 50# × 10 × 3
  • Plank (push-up, side, side, standard)
    • 1 min, 1 min, 1 min, 1 min

Noon Session

  • Overhead squat
    • 95#, 115#, 135# × 10
    • I want to try and do this once a week and see if I can gradually increase the top weight. 
  • Snatch Pull + Snatch
    • 95#, 115#, 135#, 155#, 165#, 175#X, 175#X, 175# × 1
    • Although it took three attempts I was happy to hit 175# (80 kg) because I’ve been missing this weight (87%) a lot lately
  • Clean Pull + C&J
    • 135#, 155#, 175#, 185#, 205#X × 1
    • I’ve been terrible at jerks lately, so it’s not surprising that I missed the jerk at 205# (93 kg, 85%). I probably should have taken two more attempts at this weight like I did for the snatch but I was running out of time. 

PM Session

  • Jerk from the blocks
    • 40, 60, 70, 80, 90, 100X, 90, 90×2
    • These felt incredibly heavy and slow. I’ve been terrible at driving under the bar and keep having a pain in my sternum after doing heavy jerks.
  • Power Snatch
    • 40, 50, 60, 65X, 65, 70X×1
    • I was supposed to do down sets but my shoulders were killing me in the turn over and catch. This was pretty disappointing given how good they felt in the morning and noon sessions. I was supposed to do strict press after this but skipped it because of my shoulders, especially my left. 
  • Back Squat
    • 60, 70, 80, 90, 100, 110 for some reps
    • 120×3 with knee wraps and a belt
    • 110×3×2 for down sets

Week 3 Fortius 2017-02-28

TUESDAY
————-
Am weight
184.0

Snatch
77x1x5

Clean take off + pull
90x2x4

Bs
110x3x4

Ghd hip extension
20x8x3

—————
MONDAY
Am weight
184.4

PW CL + Hang PW CL + Power Jerk
85×1×5

Snatch Pull + hang Snatch High Pull
82×2×4

Hanging Leg Raises
8 reps × 3

Hollow Hold
1 min × 2

————–
SUNDAY
Snatch
64, 68, 73, 68, 73, 77X, 77

C&J
77, 83, 88, 83, 88, 94

Fs
100,110×2
100x2x3
————-
Am weight Thursday
186.6

Thursday
Tall Clean (4×3, 5-sec @ bottom)
40, 50, 60, 65

Hang Power Clean
72×3×4

Pause Snatch DL
82×3×3

Back Squat
90×8×4

Front Rack Carry
110×50 ft×4

Friday

Ps SN + ohs + snatch balance
50, 55, 60

Pc + 3 fs
77

Sunday
SN
73,

Fs (pause on 1st)
90, 100, 105×3
95x3x2

Ghr
8 reps x3

Side leg lifts
10×3

Week 16 Taper 2017-02-09

AM Body weight

  • 186.2#

Breakfast

  • 6:15 AM: 32 oz water
  • 2 cups of coffee

Lunch

  • 24 oz water by 11:00 AM
  • 6 oz tri-tip, 1 cup broccoli, 3 cups leftover chinese chicken salad (mostly just cabbage)
  • 8 oz water
  • 3 dumb-dumb lollipops
  • 32 oz water by 4:15 PM

Dinner

  • 6 oz tri-tip, 1 cup broccoli
  • 8 oz water

PM Session

  • Tall Clean
    • 40, 50, 60, 70×2×1
  • Snatch w/Pause 1″ off the ground
    • 60×1×4
  • C&J w/Pause 1″ off the ground
    • 80×1×4
  • Jerk Dips
    • 110×3×4
  • Front Squat
    • 70×3×4
  • GHD Sit-ups
    • 10×2

Dinner #2

  • A bag of mini-pot stickers 😦
  • popcorn
  • 16 oz water

Total Water = 112 oz

Week 16 Taper 2017-02-08

AM Session

  • Strict Pull-ups
    • 17 + 3 + 2 + 1 + 1 +1 = 25
  • Dips
    • 25
  • Push-ups
    • 50
    • Hit 35 unbroken but had to rest in plank after that
  • Incline leg lifts
    • 25×2 = 50
  • Plank (front, side, side, front)
    • 1 min × 4 = 4 min
  • Air Squats
    • 50×2 = 100

AM Body weight

  • 184.2#

Breakfast

  • 32 oz water 6:30 AM
  • Kind bar 8:12 AM
  • 2 cups of coffee
  • 32 oz water by 10:47 AM

Lunch

  • Date with Megan
  • 6 Nigiri + Fried roll (Ninja Roll) + Miso Soup
  • 20 oz water
  • 32 oz by 3:30 PM

Dinner

  • 16 oz water
  • Chips
  • 2 bowls of chinese chicken salad
  • 3 glasses of wine
  • 16 oz water

PM Body weight

  • 187.4#

Total water = 148 oz