#225 over head – Done.
I can retire… 😀
Final Numbers:
| Exercise | Weight |
|---|---|
| Back Squat | 372 |
| Snatch | 225 |
| Clean and Jerk | 205 (Shoulder still hurt) |
New Goals: Squat Clean and Jerk: 250
I’m gonna be a father!! 😀
Saturday – Squats… again… yes. Again.
| Exercise | Weight | Reps | Sets |
|---|---|---|---|
| Back Squat | 235 | 10 | 2 |
| 250 | 10 | 1 | |
| Hang Snatch (mid thigh) | 115 | 3 | 5 |
| Halting Snatch Deadlift | 140 | 3 | 3 |
| Overhead Squat | 135 | 3 | 1 |
| 155 | 3 | 3 | |
| Â PR | 185 | 3 | 1 |
Anx: 0
Reflection: Why so many squats? Doesn’t matter to me anymore. After Thursday’s amazing night of PR’s, CA could programme 800m runs and I’d do them. This week calls for increases in weights on the last one or two sets I like that. It gives me a better judgement of how the weights feel and predicting future sets.
Overhead Squats: PR’s again! I wasn’t too surprised with this one as I was able to get up with 185 on Thursday. All three felt great and considering that I had done all that volume before attempting these tells me that my theoretical is likely around 196 – 205 depending on the site you use to calculate it.
The wod I did after this was probably a mistake. I felt completely destroyed after that. It did satiate the volume I crave by the end of the week though. In a strange way it keeps me motivated for Oly.
Thursday – PR’s rain all over me!
| Exercise | Weight | Reps | Sets |
|---|---|---|---|
| Snatch | 95 | 1 | 1 |
| 115 | 1 | 1 | |
| 135 | 1 | 1 | |
| 155 | 1 | 1 | |
| 165 | 1 | 1 | |
| PR | 175 | 1 | 1 |
| PR | 185 | 1 | 1 |
| Cleans | 155 | 1 | 1 |
| 185 | 1 | 1 | |
| 225 | 1 | 1 | |
| 235 | 1 | 1 | |
| 245 | 1 | 1 |
Anx: 0
Snatch: Absolutely ecstatic with tonight’s session. Kevin told me that Catalyst Athletics programmes work but I had no idea they had this kind of turnaround! Simply awesome. Three weeks of supplementary lifting and land a 20lb PR. My life goal of a 225Kg total, doesn’t seem too far fetched anymore!
Cleans: Clean and Jerks were programmed but my shoulder didn’t feel up to it at all. So went with cleans and got another PR (10lbs). Â I will say this though, I thought I had another lift in me but I literally lost my balance after the last lift; I got light headed and felt quite woozy. I can’t say I’ve ever felt that way before.
Simply the best night of weight lifting in my life 😀
Wednesday – Open Gym
| Exercise | Weight | Reps | Sets |
|---|---|---|---|
| Back Squat | 275 | 3 | 8 |
| Snatch | 125 | 3 | 2 |
| 135 | 2 | 2 | |
| Clean and Jerk | 160 | 3 | 2 |
| 175 | 2 | 2 | |
| Snatch High Pull | 185 | 3 | 1 |
| 195 | 3 | 2 |
Anx: 0
Reflection: Jesus fuck, 8 sets are a lot of f’n squats. Legs felt like Jello at the end of the night. Shoulder didn’t feel the best, but better than usual.
Tuesday – High Hang Snatch
| Exercise | Weight | Reps | Sets |
|---|---|---|---|
| High Hang Snatch | 135 | 1 | 3 |
| 145 | 1 | 2 | |
| Power Clean + Power Jerk | 185 | 1+1 | 5 |
Anxiety: 0
Shoulder didn’t feel too well today. Approached the session conservatively
Monday – Rest Day, Zone diet starts today!
Mob: Scap, trap, pec smashing.
Anx: 3
I started the zone diet today:
Weight: 197
BMI: 18%
Activity Level: Active.
Weight: 197
BMI: 18%
Activity Level: Active.
Rx’d Blocks: 18 broken up as (5 + 2 + 5 + 1 + 5 + 1)
I’m quite surprised at how much food is involved and allowed per block! Energy was high throughout the day, Can’t wait to see how it translate to performance in Oly class. Shoulder still bugging though.
Sunday – storm (rest) day
Mob: Smashing (scap, pec, trap, glutes, hams)
Anx: 4 😦
Saturday – !Shoulder Fun
| Exercise | Weight | Reps | Sets |
|---|---|---|---|
| Power Snatch | 115 | 3 | 2 |
| 125 | 3 | 3 | |
| Power Clean | 135 | 3 | 2 |
| 145 | 3 | 2 | |
| Power Jerk | 145 | 3 | 2 |
| 155 | 3 | 2 | |
| Snatch High-Pull | 185 | 3 | 2 |
| 195 | 3 | 2 |
| Exercise | score |
|---|---|
| Fight Gone Bad | 302 |
Anxiety: 1
Power Jerk: Shoulder felt horrible during the jerks. Not sure how i re-injured it, but I had to stop and restart a few times. I think I need to get more mobility in. Taking an extra day of rest tomorrow to rest it.
Friday – Rest day
Mob: scap, trap and pec mobility. Smashing with lacrosse ball.
Anx: 0
Thursday – Hip Extension, the ongoing saga
| Exercise | Weight | Reps | Sets |
|---|---|---|---|
| Clean + Power Jerk + Jerk | 135 | 1 | 2 |
| 155 | 1 | 2 | |
| Clean + Power Jerk + Jerk | 185 | 1 | 1 | Hang Snatch | 135 | 2 | 1 |
| 145 | 2 | 1 | |
| 155 | 2 | 1 | |
| PR | 165 | 1+F | 1 |
| 155 | 2 | 1 | |
| 160 | 2 | 1 |
Anx: 0 Great week!
Reflection: Once again my hips don’t open in the second pull of clean and after the dip in the jerk. I got singled out to do jumping exercises with emphasis on extending at the knee. It a great cue for hip extension. Turns out, if you can cue yourself to remember to squeeze your butt and get fully extended at the knees (easier to cue for some reason :/) you hips will follow. All sets after that were much better, it feels a bit awkward, but will give it time.
Clean and Jerk: Shoulder felt OK, but still had a bit of pinching at full extension in the jerk. I think this might be the reason I don’t fully extend, I really hate that oscillation of the bar when you push so forcefully, so I think I may be trying to get “just enough” force to get under the bar. I tested this with heavier weight and indeed it hurts less since I cannot generate enough force to get the bar to oscillate.
Hang Snatch: Hips opened pretty well in these and got to 1 RM snatch weight again! Extremely pleased with this! Short term goal get to 185!
A few days ago decided I would try the zone diet, been eating pretty bad and have been looking for some motivation to clean that up. We’ll see how it goes. I got my measurements done and turns out I’m an 18 blocker. I went home and tried to come up with a menu, and boy is this diet front loaded in planning. Maybe I’ll expand on my plan on day 1 but just note it took me about an hour to design day one 😀
@CAM 