Tights on Ice

[rj24]

February 24th, 2010
Lower Body Focus

Condition:
I’ve been practically bed-ridden for the past couple of days. I’m still sick, but I was feeling well enough to train.

Warm Up:
Some BW movements

Light Plyos

Workout:
Power Snatches (index fingers on rings)
Worked up to 100 kg, missed 105 kg out in front

Abs

Cool Down:
Nothing

Notes:
Ugh. Like I said, I’ve been very sick and am still sick yet my first response upon going into the gym was to max out on power snatches. I don’t know what I was expecting, but I pulled 100 kg much higher than last time, despite the fact my weight is down 2-3 lbs from then. It’s a good sign, but it had me frustrated.

I hit some ab work and called the session there. I’m going to start up on a new routine soon. I’ll outline it later tonight or sometime tomorrow.

[rj24]

Okay, the plan for the next couple of months is that I’m just going to hit power snatches hard. I’m going to keep the intensity between 70-90% and do lots of sets of 1-3. Besides that, I’ll throw in squats, ab work, and occasionally plyos. I really want to push my power snatch up to over 115 kg, or maybe even 120 kg. I think it’s doable before I turn 22 (May 16th).

[John]

@rj24

Okay, the plan for the next couple of months is that I’m just going to hit power snatches hard. I’m going to keep the intensity between 70-90% and do lots of sets of 1-3. Besides that, I’ll throw in squats, ab work, and occasionally plyos. I really want to push my power snatch up to over 115 kg, or maybe even 120 kg. I think it’s doable before I turn 22 (May 16th).

why no cleans? How are the hands?

and BTW it is the duty of every parent to actively embarrass their children at home

[rj24]

@John

why no cleans? How are the hands?

and BTW it is the duty of every parent to actively embarrass their children at home

I actually did some fast power clean triples with 100 kg in my warm ups today. I’ve got a perfect bar scrape across the front of my neck. Looks like I tried to slit my throat and chickened out.

Besides that, I don’t want to focus on cleans for a few reasons:

1. My snatch form is far better
2. My bent bars at home affect cleans more than snatches
3. I like the faster speeds inherent in the snatch
4. I feel the greater ROM of the snatch is better for the glutes

Oh, and my hands are doing fine. I heal up fast. I’ve been keeping athletic tape on the sensitive parts and it seems to be working.

And I know it’s the parents’ job to embarrass their kids. My parents do a fine job, and it sounds like you do too.

[rj24]

February 27th, 2010
Lower Body Focus

Condition:
Still sick, and a little emotionally drained, but I need to get back to serious training. I felt a little better today after a nap. Weight is still a bit down, 206 this morning.

Warm Up:
Some BW movements

Light Plyos

Workout:
Power Snatches (index fingers on rings, no dip to catch)
8 x 3 @ 155 lbs, 120 sec. rest

RDLs
2 x 10 & 155 lbs, 120 sec. rest

Abs

Cool Down:
Nothing

Notes:
Well, this session was harder than I thought it was going to be. The snatches are light enough to be easily manageable, but they put a lot of overall stress on the system. I don’t know how to describe it other than I just felt dull afterward. The minimal rest periods might have had something to do with it.

The RDLs were done extremely light with a focus on spinal position and driving with my glutes. Ab work was like it usually was, sucky, but beneficial.

To preserve my hands and shoulders, I won’t be able to snatch for high reps every session. At least not initially. Next session will probably be a mix of squats and DB jump squats. More plyos too.

[John]

I’m all for training to gibe the system a boost when unwell but be careful and make sure you don’t get run down. You posted on the 19th you thought you were getting sick and were bed ridden a couple of days.

[rj24]

@John

I’m all for training to gibe the system a boost when unwell but be careful and make sure you don’t get run down. You posted on the 19th you thought you were getting sick and were bed ridden a couple of days.

Haha, I did get very sick. I’m still there honestly. I’m typing this from the bathroom because I’m afraid to stray too far from the toilet. My dinner’s trying to come back up on me.

Thanks for your concern, John. Your advice is good too, but I don’t think I’ll be able to listen to it. I’ll be fine though. I’m getting much better.

[rj24]

March 1st, 2010
Lower Body Focus

Condition:
I’m finally getting better, but my traps, shoulders, mid back, and glutes are fatigued from snatches two days ago. I feel strong though.

Warm Up:
Some BW movements

Light Plyos

Workout:
Power Snatches (index fingers on rings, minimal dip to catch)
5 x 3 @ (135, 155, 165, 175, 185 lbs), 120 sec. rest

Back Squats (Hip-width stance, feet straight ahead, full depth)
1 x 5 & 275 lbs

Abs

Military Presses (to clavicles)
1 x 5 @ 155 lbs

Cool Down:
Light plyos

Notes:
I could definitely feel the entire backside of my body while doing power snatches today. I’m fatigued from my neck down to my calves. Still, the weights flew up like I was screwing with an empty bar, though the short rests made it tiring.

On squats, I have no desire to go heavy for a while. Instead I plan on using squats as a mobility/activation exercise. 275 was a good weight.

And finally, on military press, my shoulders, traps, and lower back were shot. As such, I could only manage 155 for 5. I know that were I fresh, I could hit it for 9-10. I’ve already been able to do 75s for 7-8 on DB overhead press, so it shouldn’t be too hard with a barbell.

[rj24]

March 3rd, 2010
Lower Body Focus

Condition:
I’m feeling good. Back, shoulders, traps, and glutes are still a bit fatigued, but I feel great. I have been studying hard for midterms, so I am a little mentally tired though. Weight is sitting at 208 and I’m fairly lean.

Warm Up:
Some BW movements

Light Plyos

Workout:
Power Snatches (index fingers on rings, no dip to catch)
4 x 3 @ 160 lbs, 120 sec. rest

Back Squats (full depth)
Worked up to 1 x 1 & 365 lbs, missed rep 2 (WTF?)

Rhythmic DB Jump Squats
4 x 8 @ 45+45 lbs, 120 sec. rest

Abs

Military Presses (to clavicles)
1 x 3 @ 170 lbs

Cool Down:
Light plyos

Notes:
Soooo, I can power snatch around 230 lbs with a close grip, but apparently I can only back squat 365 lbs. What the hell!? Granted, I haven’t really squatted in a couple weeks, but just a little while ago I was doing 385 for fast sets of 3. My ability to strain against a heavy weight has really gone downhill. My explosiveness is better than ever though. As a speed athlete, I can’t really complain too much.

After squats, I was a little demoralized, but the DB jump squats were fast and high (relatively speaking). Abs were good too, though I still hate training them.

I had two tests today and I have two more tomorrow. School is not fun right now.

[John]

@rj24

Soooo, I can power snatch around 230 lbs with a close grip, but apparently I can only back squat 365 lbs. What the hell!? Granted, I haven’t really squatted in a couple weeks, but just a little while ago I was doing 385 for fast sets of 3. My ability to strain against a heavy weight has really gone downhill. My explosiveness is better than ever though. As a speed athlete, I can’t really complain too much.

After squats, I was a little demoralized, but the DB jump squats were fast and high (relatively speaking). Abs were good too, though I still hate training them.

I had two tests today and I have two more tomorrow. School is not fun right now.

you’ve been bloody sick, and 2 days ago posted

Haha, I did get very sick. I’m still there honestly. I’m typing this from the bathroom because I’m afraid to stray too far from the toilet. My dinner’s trying to come back up on me.

PLUS studying flat out for mid terms and you can’t figure out why your squat may have dropped… :rolleyes:

[rj24]

@John

you’ve been bloody sick, and 2 days ago posted

Haha, I did get very sick. I’m still there honestly. I’m typing this from the bathroom because I’m afraid to stray too far from the toilet. My dinner’s trying to come back up on me.

PLUS studying flat out for mid terms and you can’t figure out why your squat may have dropped… :rolleyes:

Haha, I’ve got an awful short term memory. I had already forgotten about being sick.

Now that you put it that way though, I have been studying hard, I’ve been sick and sleep deprived, I’ve been under some emotional strain, I haven’t squatted for a few weeks, and my weight is down 6 lbs from its peak. I guess those might be why my squat is down. :rolleyes:

Thanks for bringing me around. I honestly would not have noticed that if you hadn’t said anything.

[rj24]

March 5th, 2010
Lower Body Focus

Condition:
My entire backside is still fatigued. On the upside, I finished with my last two midterms yesterday. I’m now officially on Spring break. Bodyweight is 208 lbs.

Warm Up:
Some BW movements

Light Plyos

Workout:
Back Squats (full depth)
3 x 3 @ 275 lbs, 180 sec. rest

Power Snatches (index fingers on rings, minimal dip to catch)
5 x 3 @ (135, 165, 185, 205 (easy 5 lb PR), 165 lbs), 120-180 sec. rest

Rhythmic DB Jump Squats
3 x 8 @ 25+25 lbs, 120 sec. rest

Abs

Cool Down:
Nothing

Notes:
Well, today’s session went well. 275 lbs still feels far too heavy on my back, but 205 felt like a feather in my hands. 205 lbs x 3 is a 5 lb PR on the power snatch, but I could’ve gone quite a bit higher. Oh well, there’s always next session.

After that, jump squats and ab work were pretty standard. I’m going to be occupied this weekend, so I don’t intend to train until Monday. The extra rest day will be nice.

Here’s video of a few snatch sets:
http://www.youtube.com/watch?v=The7CEuqnWc

[rj24]

March 12th, 2010
Total Body Focus

Condition:
Ugh, everything from my neck down to my hamstrings is sore and tight. My body does not want to train today. My mind, however, is dead set on busting ass, so guess what I did. Weight was 207.

Warm Up:
Some BW movements

Light Plyos

Workout:
1 1/2 Rep Back Squats (full depth)
Worked up to 225 lbs x 3, didn’t have it in me to go heavier

Power Snatches (index fingers on rings, minimal dip to catch)
8 x 3 @ 175 lbs, 120 sec. rest

Rhythmic DB Jump Squats
2 x 10 @ (25+25 lbs), 180 sec. rest

Push Ups (hands and feel elevated for extra ROM, close stance, elbows tucked)
4 x (8, 8, 8, 6) & BW + 70 lbs, rest varied

EZ Bar Curls (strict)
Dropset (107 lbs x 7 + 87 lbs x 6 + 67 lbs x 7)
1 x 11 @ 67 lbs

Abs

Cool Down:
Shoulder Dislocates

Notes:
Well, I just couldn’t squat today. I didn’t have it in me to push myself. On snatches however, 175 for 8 x 3 went up like a dream. Both my strength and work capacity are really coming along well. I know it’s one hell of a long shot, but I want to be using 200+ lbs for this same workout before I turn 22.

Other than that, a number of factors have convinced me that I actually want to look like I lift. My shoulders are fairly developed, but my arms and chest are lagging. Push ups allow me to train abs as well as my pressing muscles and curls are just fun. I seem to have a lot of strength on curls, but my bicep development doesn’t show it. Oh well, I’ll fix that.

Also, on push ups, I weighed myself on a scale at the bottom of a rep and it came out to 222 lbs. Factoring in the weight of my arms, that’s only the equivalent of about 200-205 lbs on a barbell. That’ll go up quickly too though.

[rj24]

March 15th, 2010
Total Body Focus

Condition:
Man, I woke up with massive DOMS throughout my entire back, but especially concentrated around my scapulae. My chest was sore as well, but it’s been that way since Friday. I shouldn’t be training, but I want to anyways.

Warm Up:
Some BW movements

Light Plyos

Workout:
Back Squats (full depth)
2 x 3 @ 300 lbs, 180 sec. rest

Power Snatches (index fingers on rings, minimal dip to catch)
4 x 3 @ 180 lbs, 120 sec. rest

Rhythmic DB Jump Squats
2 x 10 @ (25+25 lbs), 180 sec. rest

Push Ups (hands and feel elevated for extra ROM, close stance, elbows tucked)
4 x (10, 10, 9, 6) & BW + 70 lbs, rest varied

EZ Bar Curls (strict)
Dropset (107 lbs x 8 + 87 lbs x 5 + 67 lbs x 10)

Abs

Cool Down:
Shoulder Dislocates

Notes:
Well, squats were as hard as ever. I don’t know what it is, but my knees won’t handle them. I’m beginning to think a medication I’ve been on might be affecting my knees. My squat has been down since I started taking it.

After that, the snatches went well enough. My back was tired though, and so I cut the volume to prevent myself from wearing it out too badly. I’m going to stick with this weight all of this week before pushing for 185 for sets and reps next week.

Upper body was fine. Big recent PRs on both lifts. My upper body is going to catch up to my lower body quickly. I plan on being 100% better by Wednesday, but if not, I might push back training until Friday. That probably won’t happen, but it’s the plan.

[rj24]

March 17th, 2010
Total Body Focus

Condition:
My mid back was still tired when I woke up this morning, but the rest of my body felt good. Still, the plan was to take it easy, do some light overhead squats, some upper body work, and just chill out in general. Unfortunately, I suck at following plans. Bodyweight was 208 this morning.

Warm Up:
Some BW movements

Light Plyos

Workout:
Power Snatches (index fingers on rings, minimal dip to catch)
5 x 3 @ 185 lbs, 120 sec. rest

Rhythmic DB Jump Squats
2 x 10 @ (25+25 lbs), 180 sec. rest

Push Ups (hands and feel elevated for extra ROM, close stance, elbows tucked)
BW x Failure

EZ Bar Curls (strict)
Lots

Abs

Cool Down:
Shoulder Dislocates

Notes:
Okay, I said I wasn’t going to leave 180 lbs until next week, but I lied. 185 lbs is kind of a milestone, and if I’m going to be building up from anywhere, it’s here.

Snatches went well. I started to get tired towards the end, but that’s no surprise. Mid back and shoulders need some rest, but my pull is strong.

And upper body work was nothing special. I just a lot of reps of both of my exercises. Damn do I hate high reps.

[rj24]

March 19th, 2010
Total Body Focus

Condition:
Feeling pretty good. Mid-back is still sore, but I’m feeling good.

Warm Up:
Some BW movements

Light Plyos

Box Jumps
25 total reps

Workout:
Split Power Snatches (index fingers on rings, minimal dip to catch)
5 x 3 @ 185 lbs, 120 sec. rest

Rhythmic DB Jump Squats
5 x 10 @ (25+25 lbs), 180 sec. rest

Push Ups (hands and feel elevated for extra ROM, close stance, elbows tucked)
BW x Failure x 2

EZ Bar Curls (strict)
Lots

Abs

Cool Down:
Shoulder Dislocates

Notes:
I decided to teach myself how to do split snatches today. They feel much more natural than squat snatches to me. I think I might stick with these. Other than that, I put in some extra volume on jumps (weighted and unweighted) today. I might be feeling it tomorrow. Still, I’ve got until Monday to recover.

As for upper body strength, it’s coming along pretty quickly. It should only be a few more weeks before my upper body really starts to blow up. That’s how it usually happens when I reincorporate upper work.

[rj24]

March 24th, 2010
Total Body Focus

Condition:
My body feels good, but I’m rundown. I’m pretty damn sleep deprived, stressed out, and my weight is down. BW was 206.

Warm Up:
Some BW movements

Light Plyos

Box Jumps
25 total reps

Workout:
Split Power Snatches (index fingers on rings, minimal dip to catch)
2 x 3 @ 185 lbs, 120 sec. rest

Rhythmic DB Jump Squats
3 x 10 @ (25+25 lbs), 180 sec. rest

Abs

Cool Down:
Shoulder Dislocates

Notes:
Ugh, women weaken the legs…

[rj24]

March 29th, 2010
Total Body Focus

Condition:
I went to bed before midnight for the first time in memory. I usually get to bed between 1-3 AM and get back up at 6 or so. Needless to say, the rest had me feeling great. Bodyweight was 202.6 lbs.

Warm Up:
Some BW movements

Light Plyos

Workout:
Power Snatches (index fingers on rings, minimal dip to catch)
7 x 3 @ 175 lbs, 120 sec. rest

Abs

BB Work for Upper Body

Cool Down:
Some BW movements

Notes:
Well, I know one night isn’t enough to fix chronic sleep deprivation, but it’s a start. I’m going to keep trying to get to bed by 10 PM and see how my body responds. The last time I did this was in October and it made my weights take off. Maybe I’ll be smart and stick with it this time.

[RB34]

Were you 220 a couple months ago?

[tamfb]

Better step your game up, Fog girlfriend is making up ground. TDL 8x3x185 @ bw 120. 56sec 400 PR!!!