Ramblings

Page 2


20160524: we back

The tri came and went and now it’s time to double down on the oly…

Workout

Exercise Weight Reps Jerk OTM 200 1x5 Push Press 160 3x3

Notes

This’ll be about the third time I restart from week 4 of this program but given the situation(spent last week deloading for the tri this passed weekend), I think it’s very warranted.

Everything’s fuckin’ tight. Felt like my right glute was going to cramp up during the bike this weekend so I’m still carrying that with me. I’m going to roll out a lot tonight to help the cause.

Recovery (last night)

  • 8 hours sleep
  • yesterday was a full rest day after the tri this weekend

Nutrition

Breakfast

  • oki shake: handful spinach, 1 cooked yam, 1 banana, 1 scoop veggie protein powder, handful blueberries, water
  • trader joe’s cold brew

Post workout

  • 1 scoop veggie protein

Meal 1

  • cold oats: ½ cup gluten free oats, handful pecans, handful...

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20160513: extension

Workout

Exercise Weight Reps Snatch 135 1 145 1 155 1 160 1 165 1 170 1 175 1 180 1 x 2 CJ 155 1 175 1 195 1 215 1 235 1 Front Squat 135 3 185 3 225 2 255 2 x 2

Notes

Snatches are looking way better today. Hit some good extension and was able to drop below parallel on a 180lb snatch, which has presented some problems for a while. CJs were rough – was tired at the get go and just started feeling light headed at the top of the clean. I’ll chalk it up to soreness from going HAM on Wednesday.

Recovery (last night)

  • ~ 8 hours sleep
  • 500 meter swim (breast stroke + freestyle)

Nutrition

Breakfast

  • oki shake: handful spinach, 1 cooked yam, 1 banana, 1 scoop bro protein powder, handful blueberries, water
  • jittery john’s cold brew

Post workout

  • 1 scoop protein in water

Meal 1

  • cold oats: ½ cup gluten free oats, handful...

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20160511: dem cleanzzz

Workout

Exercise Weight Reps Cleans OTM 215 1x5 225 1x5 240 1x5 255 1 265 1 Pause squats 135 3 185 3 225 3

Notes

A bit of an all over the place day. Legs sore from the last couple of days so I was moving pretty slow. Felt like the weight was crashing on me for most of the workout, which made my clavicle feel like garbage. However, I didn’t miss any attempts and I was able to work up to 265 (my current max) despite having to really dig out of the hole. Overall, would focus on accentuating the third pull/shrug and getting under the bar a bit more efficiently. Like my jerks, I’m kind of just exploding as much as I can and having to catch the bar, making it feel slow and also just causing a lot of stress on my shoulders. The second pull feels good but my quads are torn to shreds from gliding the bar on them – will have to wear longer shorts.

Recovery

...

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20160510: dem jerks

Workout

Exercise Weight Reps Jerk OTM 205 1x1 210 1x4 225 1x5 240 1x5 Push Press 185 3x5

Notes

Jerks suck again. Definitely a balance issue I have to figure out – didn’t feel as powerful in the split as I did last week. May have to do with my legs that are a bit gassed from running over the weekend. Looks like my right shoulder just isn’t making it as far back as my left one is…

Recovery (last night)

  • ~ 7 ¾ hours sleep
  • no mobility work

Nutrition

Breakfast

  • oki shake: handful spinach, 1 cooked yam, 1 banana, 1 scoop veggie protein powder, handful blueberries, water
  • trader joe’s cold brew

Post workout

  • 1 bottle isopure

Meal 1

  • cold oats: ½ cup gluten free oats, handful pecans, handful raisins, handful coconut flakes, 1 tablespoon peanut butter, 1 teaspoon greek yogurt, drizzle agave nectar
  • coffee

Meal 2

  • scrambled eggs
  • corned beef hash
  • roasted...

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whoops

Workout

Exercise Weight Reps Snatch OTM 150 1x5 160 1x5(1 miss) 170 1x5 Snatch Pull 175 3x1 Back Squat 135 3 185 3 225 3

Notes

I mistakenly did last week’s weight for the snatch workout (150/160/170) but it came together much nicer than it did last time. I tried accentuating the shrug at the point of turnover and that helped the lockout a ton. Still a bit slow on the overall movement but it felt much more comfortable than it has been at 170. This weight is my breaking point – 175 feels much heavier when it’s only 5lbs more.

Generally, I need to focus on my flexibility more. I’ve forgone a lot of mobility work at home in the evenings which I should really bring back if I intend on getting better.

Recovery (last night)

  • ~ 8 hours sleep
  • swim + run over the weekend

Nutrition

Breakfast

  • oki shake: handful spinach, 1 cooked yam, 1 banana, 1 scoop veggie...

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less than ideal

Workout

Exercise Weight Reps Snatch 135 1 145 1 155 1 160 1 165 1 170 1 CJ 155 1 175 1 195 1 215 1

Notes

Something’s going on with my snatches. Shoulder flexibility looks like it’s messing with my lock out and receipt of the bar. However, my hip flexibility looks to be on the up and up so I’m pumped on that. Started incorporating actually moving my feet and that’s helped me get on the bar a bit better but it also tends to make me stomp forward, which isn’t something I want to do.

Only got part way through the CJs since I was strapped for time but again shoulders felt too immobile to property punch through. Also affected my jerks.

Recovery (last night)

  • ~ 8 hours sleep

Nutrition

Breakfast

  • oki shake: handful spinach, 1 cooked yam, 1 banana, 1 scoop veggie protein powder, handful blueberries, water
  • trader joe’s cold brew

Post workout

  • 1...

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clean cleans

Workout

Exercise Weight Reps Cleans OTM 200 1x1 210 1x4 220 1x5 230 1x5 Clean 2MOM 235 1 240 1 245 1 250 1 255 1

Notes

One of those surprising days where I came in feeling like rested but tight both in the right shoulder and right hip. I spent 20mins mobilizing last night and massaged both out with some tiger balm in the hopes that they’d loosen up this morning. Went in and rolled out the hip for a few minutes along with the usual warmup and it felt like it was going to be a rough day. Surprising to all involved is that I was able to get moving pretty well. The earlier sets were more power than full cleans as I was toying with using my feet but found that I ended up jumped forward too much so went back to no feet cleans. I felt that my punch through was the biggest factor is getting the weight secured and while my legs were a bit shot trying to get...

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jerks gonna jerk

Workout

Exercise Weight Reps Jerk OTM 195 1x1 205 4x1 215 1 220 1x4 235 1x5 Push Press 180 3x2 back extension body 2 x 10 plank body 1min x 2

Notes

It’s hard getting video when you’re using all the blocks for jerks so we missed out on them again. I’ll figure out a good solution for this soon.

Right hip continues to be an issue, which started creeping into lower back tightness/slight pain. I really need to mobilize tonight or else cleans are going to be brutal tomorrow.

I was able to get weight overhead consistently without missing a single rep. However, it wasn’t always pretty. Warming up I noticed I was pushing forward a bit too much, which I feel I corrected throughout the workout. My right shoulder was spazzy last night into this morning but it wasn’t bad enough to prevent me from doing the thing today. I was a bit tepid in back foot because of the...

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post hiatus

Workout

Fuck you, Coachella

Exercise Weight Reps Snatch Sandwich 95 1 (snatch high pull + snatch + snatch high pull) 115 1 Snatch 135 1 Snatch OTM 145 1x5 155 1 x 5 165 1 x 2 170 1 x 3 Snatch 2MOM 170 1 170 1 Back Squat (5 sec pause on first) 305 3x3

Notes

Decided to restart at week 5 given last week’s mess at Coachella. Right hip is super tight – have to mobilize it some more. Ran and swam over the weekend so that probably had a lot to do with it.

Snatches today were a bit all over the place. I had trouble locking my arms out and dropping down into position quickly. Overall, I was able to get the weight up but the later weight proved to be hard to get under fully. Decided to stick to power snatches for those just to get the rhythm in.

Recovery (last night)

  • ~ 7 ½ hours sleep
  • no mobility :-(

Nutrition

Breakfast

  • oki shake: handful spinach, 1...

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and sometimes cleans suck

Workout

Exercise Weight Reps Cleans OTM 205 1x5 220 1x5 235 1x5 Clean 2MOM 245 x 245 x Clean Pull 245 2x3

Notes

I was tired as all hell. My turnover was really painful due to soreness from jerks. Height and extension felt fine but being able to punch through and catch the weight proved to be harder than it should’ve been. Surprising that I was actually able to jerk more than I could clean this week. ¯_(ツ)_/¯

Recovery (last night)

  • ~ 7 ½ hours sleep
  • no mobility work

Nutrition

Today was a travelling day. Went straight to the airport after the workout so I have no idea what I ate. Just a combo of random stuff.

Coachella – here I come!

Breakfast

  • oki shake: handful spinach, 1 cooked yam, 1 banana, 1 scoop veggie protein powder, handful blueberries, water
  • 2 microwaved egg yolks
  • trader joe’s cold brew

Post workout

  • 1 scoop veggie protein in water

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