Deadlift Week 11

Warm Up:
Standing Abs: 2×20
Glute Med Activation: 2×15
Lunges: 2×10
Hypers: 2×15

Core:
Deadlift: 5@330.7/150, 374.8/170, 418.9/190, 440.9/200, 463/210
Hypers: 3×25
Ring Abs: 3×10

My left shoulder is on the fritz after the weightlifting meet so I missed yesterdays workout, just did rehab stuff. I opted to deadlift instead of squat to also give the shoulder time. Deadlifts felt great, minimal low back pain and a 463/210 is the most i’ve pulled since the injury.

Weightlifting Meet

Snatch: 202.8/92, 211.6/96, -222.7/101
Clean and Jerk: -242.5/110, 242.5/110, 266.8/121
Total: 478.4/217
BW: 128.3

Went pretty good considering my training, or lack thereof. The 211.6/96 felt like about the best snatch I’d ever done. I got the 222.7/101 but got called on my left arm not being locked fully. My right hand was painful but I was able to ignore it while lifting. I just didn’t pull my opener, I didn’t even get the clean. 266.8/121 is a PB.
I weighed in at 128.3 after eating and drinking in the morning, so I’d guess if I had cut water at bed time and not eaten I would have been around 127 flat. However considering the meal I just had I may not be that light on Monday haha.
I had fun, and might just keep training weightlifting on the side for a while.

Weightlifting Work Week 10

Warm Up:
5 Minutes Biking
Behind the head pull apart: 2×20
Pull Apart: 2×20
Standing Abs: 2×20
Glute Med Activation: 2×15

Core:
Snatch: 2×3@154.3/70, 2×3@165.3/75, 2×2@172/78, 2×2@180.8/82
Squat: 5@330.7/150, 352.7/160
Ring Abs: 3×10

Just some technique work tonight and some light squats.

CGB Week 8

Close Grip 3Board: 6@352.7/160, 374.8/170, 385.8/175, 396.8/180
Snatch: 3×2@154.3/70
Cambered Bar Squat: 5@275.6/125, 319.7/145

The snatches went okay, I’m working on CSES(easily remembered with the helpful mnemonic device Cats Sometimes Eat Sausages), which stands for Control, Scoop, Extend, Shrug. The squats after felt horrible, probably from all the weighlifting the last two days.

Weightlifting Week 8

Warm Up
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull apart: 2×20
Glut med activation: 2×15

Core:
Snatch: 154.3/70, 165.3/75, 176.4/80, 187.4/85, 187.4/85, -194/88, 194/88, -198.4/90, -198.4/90
Cleans: stopped after a couple at 70
Clean High Pulls: 2@198.4/90, 198.4/90, 242.5/110, 242.5/110, 264.6/120, 264.6/120

Did some weightlifting, snatches went okay but cleans really hurt my hand and i ended it there. Hopefully this gets better on saturday for the weightlifting meet.

Board Bench Week 8

Warm Up
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull Apart: 2×20
External Rotation: 2×15
Internal Rotation: 2×15

Core
2Board Bench: 5@341.7/155, 363.8/165, 374.8/170, 385.8/175, 396.8/180
3Board Bench: 5@407.9/185, 418.9/190, 429.9/195
Chin Ups Band Assisted: 4×6

Racquetball: 1.5 hours

The 2boards felt good but my 3board strength is way down.

Knee Wrap Squat Week 7

Warm Up:
5 minutes bike
5 Minutes figure 8s
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull Apart: 2×20
Glute Med Activation: 2×15
Lunges: 2×12

Core:
Squat w/wraps: 3@518.1/235 540.1/245, 562.2/255
Clean+Jerk: 154.3/70, 187.4/85, 220.5/100, 220.5/100
Hypers: 3×12 w/70.5/32
Ring Abs: 3×10

Pretty good workout. Two weeks ago I only got a single with 562.2/255.

Speed Bench Week 7

Warm Up:
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull Apart: 2×20
External Rotation: 2×15
Internal Rotation: 2×15

Core:
Speed Bench: 9×3@253.5/115 + blue bands
Competition Grip Bench: 5@319.7/145, 330.7/150, 341.7/155, 352.7/160
Planks: 3x40seconds

Not a lot of volume but my last two bench days were pretty high volume so this was good.

Deadlift Week 7

Core
Deadlift: 5@396.8/180, 407.9/185, 418.9/190, 429.9/195, 440.9/200
Wide Stance Box Squat(w/cambered bar): 5@275.6/125, 297.6/135, 319.7/145
Hypers: 3×25
Ring Abs: 3×10

Good workout, this is the most I’ve pulled since I hurt my back and it felt pretty good.

CGB Week 7

Warm Up:
Standing Abs: 2×20
External Rotation: 2×15
Internal Rotation: 2×15
Behind the head pull apart: 2×20
Pull Apart: 2×20

Core:
CGB: 10@291/132, 8@308.6/140, 6@324.1/147, 4@341.7/155, 2@357.1/162
CGB 2Board: 6@357.1/162, 5@363.8/165
CGB 3Board: 4@374.8/170, 385.8/175, 396.8/180
CGB 4Board: 3@407.9/185, 418.9/190
Band Asst Chin Up: 4×5

Lots of volume on the triceps but I dont think they were recovered from Sunday so this was harder than it should have been.