I think I heard a shot...

Dan O

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Well, after the laziest training year on record, I think I need to get back on the horse. Set some goals, and actually train for them. I didn't accomplish much of anything in 15'. My PRs are essentially the same from a year ago, with the exception of some small Olympic PRs. Competitively, it was abysmal.

Since they smashed my old log up with the reformatting it seems like an opportune time to get another log going.

2016 GOALS:

@ 182# or Less
Snatch: 245
Clean: 325
Clean and Jerk: 300
Squat: 460
Deadlift: 575
Push Press: 265
Press: 190
Axle GTO: 255
Stones: Load 300# to 36"+

Mostly @ 180#
CURRENT PRS, Barbell:
Power Snatch: 205
Squat Snatch: 215 x1, 200 x2
Squat Clean: 275 x1, 265 x2, 245 5x3, 255 x1(Hang)
Power Clean: 255 x1
Clean and Jerk(Power): 255
Clean and Jerk(Split): Working on it
Power Jerk(Rack): 245
Back Squat: 440 x1, 400 x5, 425 5x1, 375 5x5, 365 8x3
Front Squat: 350 x1, 315 6x2, 315 x1(Paused)
Deadlift: 565 x1, 500 x4, 418 x12, 440 x9, 475 x10, 405 x20 For time @ 4:38
14" Deadlift: 605 x1
Push Press: 235 x1, 225 5x2

STRONGMAN:
Axle Clean and Jerk: 235 x1, 225 x3, 205 x8(In 1 Minute)
Stone, Lap: 285 x1 (No Tacky)
Stone, Height: 230, 56" 2x2
Stone, Reps: 1 Minute, 230 @ 52" x 7
Farmer's: 60' One-Way, 255/ea, 510

Other Shenanigan PRs:
5k Row: 19:56
KHSPU: 1 x 25
KPull Up: 1x 22
Strict CTB P/U: 1x 21
KTTB: 1x 18
 
Last edited:
12/19/2015

Saturday

Squat Snatch:
Set Ea/ 2:30
165 3x2
175 3x2
185 2x2
195 1x2
200 1x2 (Rep PR)

--Sweet. Catching mid-way and riding, but receiving well.

Power Clean + Split Jerk:
Set Ea/ 2:30
225 9x1
235 3x1

--Practicing that there split. Warmed up with a bunch of pauses and that really seemed to help. Some of these felt like real jerks.

12/21/2015

Monday

Power Snatch:
Set Ea/ 90 Seconds
165 3x2
175 4x2
185 3x2

--Last set at 85, lazy and starfishy. Otherwise decent.

Deadlift, Belt:
Set Ea/ 4:00
455 7x2
w/ 2" Deficit 405 3x5

--Meh. Steady but second rep was pretty taxing.


12/22/2015

Tuesday

Alternating Ea/ 2 Minutes:
A: OHP: 145 6x3
B: Strict CTB Pull Ups: 5x7, 1x10

--Wanted to do more but my left hip flexor is randomly talking to me. Pretty loud. The chrio lady worked on it, which reduced the shooting pain. Now it's just sore and tight.
 
12/23/2015

Wednesday

Squat Clean
Set Ea/ 4:00
255 4x2
265 1x2
275 1x2(Rep PR)

275:
[yt]8p_WmXmyzZQ[/yt]

---Wanted to get some squatting in but the left hip was crying a bit after this. Was stoked to match my one rep for a double. These felt great. Lots of arm pull but I was committing to the reps for sure. I came into the quick session real angry and just got after the lifts. Weight at 178# today.

EDIT, well shit how do we do YT embed now???
 
In.


Nice cleans.
 
In.


Nice cleans.

Thanks belphasaurus-rex.

It was one of those days where as soon as I hit the first warm up, I knew I could catch something "heavy". The 55's are definitely a volume PR and they felt great. Arm pull wasn't excessive until the 75's.
 
12/24/2015

Thursday

Push Press, Belt:
Set Ea/ 4:00
215 x2
215 x2
225 x2
225 x1+F (Fudge)
205 8x3

---I was babying my hip so my drive was weaksauce. Hence the miss at 225. Backed down for reps.

For Time:
250m Row
1 Rope Climb
250m Row
2 Rope
250m Row
3 Rope
250m Row
4 Rope
250m Row

Time: 7:10

---Wanted 7:06 but I got lazy on the next to last row when I thought I had it in the bag. Oh well.


---Warmed up my squat but even at 185 it felt like I'd be pushing the hip. Better to let it rest. Good pump. Good day.
 
12/28/2015

Monday

Squat Snatch
Rep Ea/ 1:45
195 x1
205 4x1
215 x1 (PR)
225 xF

215 Rep


--Stoke is pretty high on this one. Felt sharp other than my re-catch deal. Tried 225, didn't commit at all. Shut it down. Just wanted some singles to avoid riling up the hip. No real volume here.

Back Squat, Belted
Set Ea 3:30
365 10 x 2 (80% of TM)

Last Set


--First time under 80% in what feels like forever. First 8 sets very smooth, last reps in last sets took a little more focus.

--Spent a lllllot of time warming up the hip. Felt great. If it doesn't lock down on me I'd like to get more in later.


EDIT:
PM
Snatch High Pulls, From High Hang:
135 2x5
155 2x5

--No pull at all in the earlier snatch reps and a day without a pump, is a day wasted.
 
Last edited:
12/29/2015

Tuesday

Power Clean + Push Press
Rep Ea/ 1:45
195 x1
205 x2
215 x2
225 x1
235 x1
240 x1
245 x1 (PP PR)

245:


--Stoked on the very easy Push Press PR. Would have gone for more but I had to meet with my boss waiting on me in the background.

Clean Pulls:

245 5x2

Last Set:


--These felt great. Was trying to work on my early pull. Mostly failed. But they felt great.


--Could have gotten some more work in but I was trying to be smart about the hip thing.
 
12/30/2015

Wednesday

Front Squat
Set Ea/ 3 Min

245 8 x 3

---Easy beltless reps. Legs were tired. Didn't think 80% would be as strong so I went down to 70.


Alt. Ea 90 Seconds x 12 Rnd
A: Lunge: 95 4 x 10
B: KTTB 4 x 15
C: KHSPU 3 x 15

---I think part of the hip thing was suddenly doing split jerks at working weight. I haven't done loaded unilateral work in forever. Lunges lit me up. Unbroken on toes and handstands until the last set of each.

---Arms really sore from all the esplosi-rows yesterday.
 
Last edited:
1/2/2016

Saturday

Squat Clean + Split Jerk:

245 9x1
255 x1

255:


---Second time working on splits so I shouldn't complain too much. Consistently just splitting, not dropping. Way too much push. Lots wrong technically with the clean but I'm stoked on how easy they all felt. None of them took anything out of me.

Power Clean + Paused Dip Split Jerk

205 5x2

---This feels like my go-to-jam for working on my split. These reps felt and looked so much better.

---Fun training out on the farm here.


1/4/2016

Power Snatch
Set Ea/ 4 Minutes

185 5x3
195 1x5 (Rep PR?)

195:


---My friend would call this a lazy rep set with all the break in between, but I'm happy with the reps at this weight, fo sho.


Back Squat, Belt
Set Ea 4:30 Min

365 10 x 3

Last Set:


---Warm ups didn't feel the best but once I got to working weight I settled in. Feels like solid volume. 30 Reps at 80% of TM. The last couple of sets took some focus, but smooth.
 
OK, Dan. I'm going to talk to the CF gym people and see if we can set something up. Summer would be perfect. 6 V 6 USA vs. Canada, should make for a good bit of fun!
 
1/5/2016

Tuesday

Rack Split Jerk, Belt:
Set Ea 3 Min
245 1 x 3
255 1 x 3
265 1 x F
w/ Pause Dip
225 1 x 4
No Pause
245 x 1
255 x 1
265 x 1

265:


One of the 225 Pauses:


---Every rep until the last 265 felt solid with a good drop. The 65 itself was awful. But I really wanted it OVH, so whatever. Worked up to 65, missed, went down with pauses to push less, then got after 65 again.

Paused Rack Split Jerk:
Set Ea 2 Min
205 4 x 2

---Paused dips feel like the most effective "don't push press the weight and drop your hips" drill, so I went with these. Felt great. Crunched on time. Would have liked more.
 
OK, Dan. I'm going to talk to the CF gym people and see if we can set something up. Summer would be perfect. 6 V 6 USA vs. Canada, should make for a good bit of fun!

Word. July 8-11th are the only dates I know off hand that are a no-go as we have an event to host there.

Let me know what he says. Technically our event company could plan/promote it. It'd be pretty gnarly to have an international event on our resume.
 
1/6/2016

Power Clean:
Set Ea/ 3:00
245 5 x 2
255 3 x 2
265 1 x 2 (Rep PR)

245:


255:


265:


---Loads of arm pull past 245 but the weight was moving fast so i wanted to get after it. Cleans feeling great lately. 255x1 was my Power Clean PR coming into today, so I can't complain much. Would have liked to get in more work over all but I just had too much admin shenanigans and coaching today. Off tomorrow and Friday. Will try to make up for it.
 
Sweet!
Congrats!

Spoke to CF gym owner today. He's intersted in a comp, but he hasn't finished opening the gym, its still under construction. He says late summer is a defintely possibility.
 
1/7/2016

Thursday

Squat Snatch from Hang Above Knee
Rep Ea/ 2 Min

185 2 x 1
195 13 x 1 (One Miss in there somewhere but I reset and made it up about 30 seconds later)

Middle rep:


Last Rep:


---Stoked on the confidence at this weight now. There were some reps where I received better/lower, and with less looping, but I didn't get them on video.


Front Squat, Belt:
85% of TM
Set Ea/ 3 Min

295 6 x 2

---Moving slower than I would have liked so I stopped at six sets. Upright and all, just not alot of push in the walking sticks.



Team of 3, then 2:
20 Min AMRAP, Any Split
30 Tire Flips
30 KHSPU
9 Rope Climbs
30 GHD Sit Ups

Score: 2 GHD short of 4 Rounds

---Threw this together real quick to workout with two guys in the afternoon. One of them had to take off at minute 11 or so to make an apt. so the other guy and I carried on with reduced volume. It got much, much harder when he bounced. Didn't hit the redline until the last minute or so though.
Total reps for me: 40 Tire Flips, 40 KHSPU, 10 Ropes, 38 GHD S/U.
This hit the spot.
 
1/11/2016

Monday

Power Clean + Split Jerk
Set Ea/ 3 Min
225 4x2
235 2x2
245 x1
255 x1

245 Set:


---The clean never felt great but the jerks did. Didn't get 55 on video. Those jerks felt the best.


Back Squat, Belted:
Set Ea/ 5:00

365 10 x 4

Last Set:


---When I started the session I thought 10x4 might be ambitious but all the reps were as strong or stronger than the last set in the video. MAKE EM GROW. Unsure if I'll try to get 10x5 next week or bump the weight up and start over at 385. I'm in no rush.


Alternating Ea/ 2:30
A: KHSPU 20, 20, 18, 15
B: Strict CTB, Alt Grips 4 x 8

---Have to go head to head with a guy on Diane Wednesday, tuning up my HSPU here. I feel I can go unbroken. Wanted sets of 10 CTB but the ol' pull was tired from arm pulling this shit out of cleans earlier.
 
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