April 28/29th

28-Apr
A. Clean pulls 5x3; rest 2 min

Did these at 345lb. Felt pretty heavy but pulls always do. 

B. Front squat @2020; 4-6x5; rest 2 min

255lb. These felt easier than last weeks at 225. 

C. Rear foot elevated BB split squat; 6-8x3; rest 2 min bw legs

95lb. Right Knee was bothering me a little on these. 

D. Reverse hypers; 12-15x4; rest 2 min 

Did pull throughs at 90# lots of butt

E. Single leg bench elevated hip extensions; 12-15x4; rest 1 min bw legs

I actually just realized I missed these. Damn. 

29-Apr
A. Split jerk; 15 singles @300-330#; rest 90 seconds

I started at 305 and got up to 330 one miss at 320 but made it up in the 90sec 

B1. DB single arm Push press; 8-10x5; rest 1 min
B2. Weighted pull up clusters 2.2.2x5; rest 20 seconds/rest 2 min

55lb DB and 85lb weighted pull-up. Need heavier DBs

C1. DB bench press; 8-10x4; rest 1 min
C2. Bent over single arm DB rows; 8-10x4; rest 2 min

55lb DBs on bench and 2pd kettle bell for rows 
D. Hollow rocks; accumulate 3 min for time did 1min, then 30 sec sets. 

Couple days worth

22-Apr
A. Split jerk; 15 singles @295-325#; rest 90 seconds

Got did these at 305-315 missed one on a fluke made it immediately afterwards. 

B1. DB single arm Push press; 8-10x4; rest 1 min @55lb each hand
B2. Weighted pull up clusters 2.2.2x4; rest 20 seconds/rest 2 min @60lb

Too easy but no bigger DBs

C1. DB bench press; 8-10x3; rest 1 min
55lb each hand

C2. Bent over single arm DB rows; 8-10x3; rest 2 min

55lb these were too easy too

D. Powell raises @30x0; 10-12x3; rest 1 min bw arms

5-15lb 15 was tough

23-Apr
Prowler pushes (moderate load fast foot turnover)
20 seconds @100% effort
rest 2:40
x5 

225lb. At the pure strength HQ
+
Sled sprints (light/fast)
50m @100% speed
rest 2:30
x5

180lb. 

+
Slow heavy sled drags 1 min continuous pulls
rest 2 min
x5 didn't have time to do these had to podcast. 
+
Farmers walk; 100m for time 2 pood x4; rest 1 min bw sets 

I got to play with the new pure strength farmers carry apparatus and since I had less time I used 95lb. For each one. 

24-Apr
Airdyne 5 min z1
5 min mobility work
x4

Did shitty time management today so I did 15min AD and then did mobility with my classes. 

25-Apr
A. Squat clean from high blocks clusters 1.1.1x5; rest 20 seocnds/rest 2 min

275,295,315,325,275

B. Snatch balance; 3 reps on the min for 5 min 135#

Done really easy. Actually did them as drop snatches instead. 

C. Jumping back squats; 8-10x3; rest 2 min did these at 180lb. Probably could have done more but these were weird. Was a little hesitant. 

D. Back squat; 5x5; rest 3:30

315lb. Prob could have done more but this was a good weight to start at if I'm going to be doing these. my right knee had some pain in the last set. (other side from the normal one. Weird. We will see how it feels tomorrow. 

Pain. Just the knee. 

Sleep. It's been a so so. Hit and miss. I think I'm getting good deep sleep because recently I'm waking up feeling drunk. Haha. 

Post two days in a row?

A. Clean pulls 5x5; rest 2 min

Did these at 295. Took my a set to get used to them. It's been a while. 

B. Front squat @2020; 6-8x5; rest 2 min

225 I could have been a bit heavier but wasn't sure about the tempo requirement. 6,7,8 burned pretty good. 

C. Rear foot elevated BB split squat; 10-12x4; rest 2 min bw legs

Two sets with the bar and two with 75. This was light but I was a little hesitant about my knee. Wasn't too bad. Balance was a bitch. 

D. Reverse hypers; 12-15x3; rest 2 min

Did sled pull throughs instead. 90lb

E. Single leg bench elevated hip extensions; 12-15x3; rest 1 min bw legs

Done. Feel silly Doing them but I feel it. 

Soooo I got into a team muscle snatch off. Me and another coach went against a past coach and an athlete. We had to muscle snatch, they could get it up anyhow. We won. I muscle snatched 210. Feel pretty good about it. Stopped there. 

Pain: felt recovered this morning and good afterward. Low back Little sore now but it's prob the extra snatching. 

Sleep: last night was good. Bed early and about 8+ hr sleep. 

Hey, look a post!!

Another couple missed sessions so here is the last one.

16-April
Jerk off the blocks
I stopped 345, this is about 30lb below my max but pretty happy since I haven't jerked from the block in at least two months. I actually missed it once then rested about 60sec and made it.

Front Squat
I was doing doubles and PR at 340, then I went for 350 and only got one, which was a PR single. Good stuff. The Safety bar Squats are helping. I didn't budge forward, just didn't have the juice in the legs.

16-April
A buttload of mobility. Banded scap work, yoga positions, banded good mornings, etc.

18-April
AM
Snatch of blocks (above knee)
I worked up to 124kg(273) which is only 4lb. off my all time PR from the ground so this was actually really cool. I missed it and then was an idiot and went for it agin immediately afterwards and missed again. finally I composed myself and I dropped back down to 90kg, then 110kg, then came back and made it.

BackSquats
3@245 EMOM 15min.
This was playing around with something coach and I were talking about. I didn't feel a huge pump during but definitely got DOMS from it so pretty cool.

PM
I jumped in with the 5:30 big dawg class and did 5RM on Weighted strict pull-ups
I went 40,60,80, then got 3 3/4 with 100. Didn't really have a previous on this. I've gotten 90 for 3, and 120 for 1 for sure. Felt good.


Pain: I've had this pain in my left knee for a while that is weird. It feel like an impact pain, as in it was hit and is sore to the touch but it hasn't really stopped and flares up after I train. I took saturday and today off before training tomorrow to see how it feel after two days off. Doesn't hurt when I have my sleeves on and am wrapped during training, just after. Getting old sucks. Everything else is ok. Elbow pain is only in certain odd positions and doesn't really effect me in day to day activities or in training anymore, though I can tell it's still there. Hopefully the slow body building and rehab movements will continue to help. Back stays a little tight in the morning, funny, it seems to get worse the less I train, there's some motivation right there.

Sleep/Supplements: I've been taking a supplement call sovereign which is a sleep aid but without any l-dopa or gabba stuff so no drunk feeling. I really think it is actually working. I've noticed a difference in my body composition in the mornings which I think is directly related. I also got back on ZMA and Vit-D. In addition to these, I've been taking Grassfed Ghee and MCT oil in my espresso in the mornings(of which I drink way too much) but I've been trying to not have any caffeine past 2pm.

Left to my own devices...

So....I lifted weights today. I couldn't take it anymore. I was slow, I was smart, and I didn't go overboard....at least I don't think so.



Snatch
Worked up to 80kg for triples then did 90 for a couple singles

Clean and jerk
Worked up to 133 for a single

Then I left and went to my other gym....saw a bar and had to snatch again.

Snatch
Worked back up to 105kg for a single

Back Squat
Worked up to 345lb for a triple. These felt great. My chest didn't dip at all. The 1 1/4 safety bar squats have helped a lot. Need to keep those on the roster as much as I hate them


Pain in the elbow was pretty much null. I could tell it was there and there was one snatch, I felt it a bit. but not scary, or straight painful. I actually got more pain while being silly dancing during my 4:30 class than with 300 Overhead.

Slept like absolute dick last night. Too much caffeine in the afternoon and too much on my mind sucked, plus Elises alarm went off at 6am which is super early for me. I got up  and sat on the couch and proceeded to watch star wars before passing out and not waking up til almost 11am. at least mad me feel better. Should sleep well tonight.