Ramblings

Page 3


jerks don’t always suck

Workout #

Exercise Weight Reps
Jerk OTM 195 2x1
200 3x1
215 1
220 1x4
230 1x2
235 1x3
Jerk 2MOM 240 1
245 1x4
Push Press 185 3x2

Notes #

Didn’t get any video because I was in a bit of a rush. I started working up from 95lbs in 10lb increments, trying to focus on footwork and pushing the bar only as far as I need to and locking out. Additionally, my split itself has been looking pretty narrow so trying to also create a wide base when splitting. Shoulders felt good and strong, legs were a bit shot. Overall, I felt pretty comfortable at the weights considering I was able to work up to 93%. Think the shoulder mobility has come a LONG way and it’s finally paying dividends.

Recovery (last night) #

  • ~ 7 ½ hours sleep
  • no mobility work

Nutrition #

Breakfast #

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

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ramp up

Workout #

Exercise Weight Reps
Snatch Sandwich 95 1
(snatch high pull + snatch + snatch high pull) 115 1
Snatch 135 1
Snatch OTM 145 1
150 1 x 4
160 1 x 5
170 1 x 5
Snatch 2MOM 175 1
175 1
Back Squat (5 sec pause on first) 305 3x3

Notes #

Overall, pretty ok day. Did a few swim workouts over the weekend and mobilized a bit. Have been mostly tepid about some right hip tightness that’s been bothering the shit out of me. Tried smashing it with the foam roller over the weekend and that seemed to help. Was still feeling it a bit during the morning mobility sequence and it seemed to loosen up some.

Friday wasn’t a great snatch day so I started working up from 95lbs with the snatch sandwich. That felt good and helped dial in the turnover. The initial sets felt good on the legs but felt like the bar was crashing down on me a bit. The sets at 150-160 felt...

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end of deload week

Workout #

Exercise Weight Reps
Snatch 135 1
145 1
155 1
155 1
155 1
155 1
CJ 185 1
200 1
210 1
215 1
215 1
215 1
Front Squat 225 2
240 2
Pull Ups 10 1

Notes #

I really gotta get back into mobilization work. Right hip was bugging me all morning after my lower back giving me issues all day yesterday. Started working on snatches from 95lbs up to working weight that started at 135. Was trying to focus on the turnover as well as balance under the bar. Looking at video, it looks like I fire off my left foot a lot earlier than my right. Something to work on. Going through the lifts didn’t give my hip too much issues but trying to stretch it out was a pain. Going to focus on it over the weekend.

CJs were alright. I missed one in the front rack because I was on my toes for too much of the movement. Felt that I didn’t really do good weight...

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cleans are fun

Workout #

Exercise Weight Reps
Clean OTM 195 1
205 1 x 5
Clean Pulls 225 3x3
Pause Back Squats 255 2x3
Pull Ups 5 3

Notes #

Didn’t sleep as well as I would’ve liked last night but came into the gym with a fair amount of energy. After a good mobility routine, started working up from a 95lb clean (2 powers + 1 full) up to 195 in 10lb increments. Initial attempts felt like I wasn’t covering enough so tried to focus on that, as well as firing my quads at the top of the extension. It looks like it helped since the cleans felt good but looking back at the video, I noticed that I’m not finishing the pull very well. I start turning over really early rather than being a bit more patient and finishing the pull. A really good example of that can be seen right here:

Recovery (last night) #

  • ~ 7 hours sleep. Worked late so took me a bit to get to sleep
  • no mobility work :-(
  • ...

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jerks suck

Workout #

Exercise Weight Reps
Jerk OTM 200 1x5
Push Press 165 3x3
Pull Ups 10 3
Planks 1 minute 3

Notes #

These fuckin’ things always suck. My biggest issue feels like it stems from an instability in foot positioning. The weight itself isn’t too much of a problem since I can hold two bills over my head pretty securely but more getting my feet planted in a way that can receive the weight and also getting the bar to a height where it lands securely versus it popping up and coming crashing down on me. I think my later lifts look better since it doesn’t go high enough to crash but i’m also not splitting to wide. Push presses felt fine so happy with my overhead strength – just need to start getting the split foot work down.

Recovery (last night) #

  • ~ 7 ½ hours sleep

Nutrition #

Breakfast #

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

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deload week

Workout #

Exercise Weight Reps
Snatch OTM 145 1x5
Snatch Pull 165 3x3
Back Squat 285 3x3

Notes #

Spent the weekend swimming and doing some light bodybuilder lifts (dumbbell bench, curls, pull ups). Not sure if it’s shoulder mobility or what but snatches were a bit wobbly today. I’ll have to look at video to see where exactly it was going wrong but the turnover felt really off. On top of that, my right hip is bugging me a bit – tightness was there straight through to the squats but I got through them. Did some light(95lbs) hang snatches to get the turnover in the right path and those felt good.

Recovery (last night) #

  • ~ 7 ½ 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 scoop veggie protein in water

Meal #1 #

  • cold oats: ½...

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one of those days

Ugghh https://www.youtube.com/watch?v=ZpUYjpKg9KY

Workout #

Exercise Weight Reps
Snatch 135 1
145 1
155 1
165 1
175 x
175 x
175 x
175 1 power
175 1 power + 1 OHS w/ 10 sec hold at bottom
Clean & Jerk 185 x
185 1
205 1
215 1
225 1
235 x
235 x
Front Squat 240 2x3
245 1x3
Good Mornings 45 10
Pull Ups 10 2

Notes #

Sometimes it feels like the gym came up and punched you in the mouth. That’s exactly what happened today. Felt real strong in the snatches leading up to 165 – quick turnover, a lot of strength from the hips. 175 came around and I just couldn’t catch it. Couldn’t put the bar where I needed it would end up crashing down on me. Didn’t feel the overhead strength to receive it well as well as some tightness in my right hip had me catching the ones I did make incredibly high. Kudos to my hip strength but goddamn i...

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rest day

Gotta get ready for this triathlon

Workout #

  • ½ mile jog
  • 600 meter swim
  • ½ mile jog

Notes #

Woke up with a headache so slept in to recover a bit more. Swimming is still a pain – breathing’s getting better but I haven’t practiced in at least a few weeks so it felt good to get back in the water. Only had 20 minutes so made the most of the time. Split pretty evenly between freestyle and breaststroke. Want to build up more freestyle distance

Recovery #

8+ hours of sleep

Nutrition #

Breakfast #

  • ½ banana
  • trader joe’s cold brew

Post workout #

  • ½ oki shake: handful spinach, ½ cup cooked yam, 1 banana, 1 scoop veggie protein powder, water

Meal #1 #

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

Meal #2 #

  • 3 tamales (2 chicken + 1 pork)
  • ½ cup black beans
  • mixed...

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And keep doing it

Momentum! A note about protein: I’m using this veggie stuff because I think I consume way too much meat as it is: http://mrm-usa.com/shop/protein/veggie-elite/

Workout #

Exercise Weight Reps
Clean OTM 200 1x5
210 1x5
225 1x5
235 1
245 3
255 1
Clean Pull 245 3x2
Pause Squat 265 3x3

Notes #

Got less sleep that I would’ve liked considering today was supposed to be a heavy day. Pre workout mobility was good and started working up from 95lbs in 10lb increments to working weight. First set at 200 was ok and my turnover was initially pretty slow but I eventually woke up and was able to get my elbows through pretty effectively. I don’t know what I did last night but a combination of that single beer and lack of sleep somehow lit a fire under my ass since I was able to get through 225 without much issue. I almost lost a few cleans in the front rack due to pain...

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Just get writing

Just going to jump into it since I have little to no time to offer explanations for where this is coming from.

Workout #

Exercise Weight Reps
Jerk OTM 200 1x5
210 1x5
225 1x5
Push Press 165 5
170 5
175 3x5

Notes #

Jerk is a bitch. I suck at it. Overhead mobility is getting A LOT better but it’s still got a far ways to go. Working up to 200 felt good. By the first set of 210, I felt like the punch wa really coming together. The first set at 210 I missed because I was tired from the weekend (turn and burn to/from SFO <-> NYC) and my hips were INCREDIBLY tight. I’m going to mobilize for about 20 mins right after this to hopefully loosen em up. I built some confidence up and was able to shake it off and get through all 5 there. 225 was fine but my foot position was all fucked up – I am not consistent on my split. Have to work on that but that’s for another day.

Ran...

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