Skinny Guy Who Loves Snatches

Discussion in 'Training Logs' started by BobVulture, Feb 2, 2015.

  1. BobVulture

    BobVulture Green Belt

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    Tall Snatch
    45x5
    65x5

    Hang Power Snatch
    95x3
    120x3
    140x1
    155x1
    170x1x
    155x2
    170x0
    155x3

    Snatch Deadlift
    155x5
    185x5
    210x1
    230x1
    255x5
    240x5
    225x5

    Romanian Deadlift
    135x5
    185x5
    205x5
    205x5

    Muscle Snatch
    95x5
    95x5
    95x5

    DB Row
    30x10
    30x10
    30x10

    DB Shrug
    50x10
    50x10
    50x10

    Pretty terrible session.

    To barely snatch 170 for one after hitting 160 for a pretty easy 5 last week is really disappointing. Could be that I got greedy or that I've been slacking on my weekend classical lift days.
     
  2. BobVulture

    BobVulture Green Belt

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    BTN Power Jerk
    135x3
    175x3
    175x3
    175x3
    175x3
    175x3

    Back Squat
    135x5
    185x5
    225x5
    225x5
    225x5
    225x5
    225x5

    Push Press
    95x5
    115x3
    145x5
    145x5
    145x5
    145x5
    145x5

    Lunges
    45x5
    95x10
    95x10
    95x10

    Bench Press
    45x10
    95x5
    115x5
    145x5
    145x5
    145x5
    145x5
    145x5

    Press
    45x10
    75x5
    75x5
    75x5
    75x5
    75x5

    Db Press
    25x10
    25x10
    25x10
     
  3. BobVulture

    BobVulture Green Belt

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    Tall Snatch
    45x5
    65x5

    Snatch
    95x3
    120x1
    140x2
    160x1
    170x1
    180x1
    190x1
    200x0
    200x0
    200x0
    200x0

    Clean+Jerk
    140x2+2
    160x1+1
    180x1+1
    190x1+1
    200x1+1
    210x1+1
    220x1+1
    200x3+1
    190x3+1
    180x3+1

    Clean Deadlift
    225x5
    225x5
    225x5
    225x5
    225x5

    Romanian Deadlift
    185x5
    185x5
    185x5
    185x5
    185x5

    DB Row
    30x10
    30x10
    30x10

    DB Shrug
    50x10
    50x10
    50x10
     
  4. BobVulture

    BobVulture Green Belt

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    2/18
    Front Squat
    45x5
    135x5
    185x1
    205x1
    225x3
    135x5(paused)

    DB Hammer Curl
    20x12
    20x10
    20x10

    For having front squatted just once in the past month, they didn't feel too bad. Triple at 225 wasn't as pretty as I would've liked and really tough, but I'll take it.
     
  5. miaou

    miaou barely keeping it together

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    If you're interesting in increasing your 1RM on the olympic lifts, conventional wisdom says you shouldn't really be doing anything more than 3 reps on the main lifts unless working on technique with really light weights.
     
  6. BobVulture

    BobVulture Green Belt

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    Power Jerk
    45x5
    95x3
    120x3
    140x3
    160x3
    180x2
    190x1
    200x1
    205x3(Rep PR)
    205x2
    195x3
    185x3

    Back Squat
    45x10
    135x5
    165x5
    195x5
    225x2
    245x1
    260x5
    235x5
    225x5

    Push Press
    45x5
    95x5
    115x5
    135x5
    155x1
    165x5
    155x5
    150x5

    Lunges
    115x10
    95x10
    95x10

    Bench Press
    95x10
    115x5
    135x5
    155x1
    167x4x
    155x5
    135x8



    Jerk and push presses continue to feel great.

    Attempted to hit 205 for a triple twice as on the last rep of the first set my right leg went back and little and almost made it a semi-split jerk.

    Squats were once again very tough. 260 is definitely my current 5 rep max, theres no way I was getting anymore reps out of that.

    After how grinding squats were I went conservative with push presses and only went with a 3lb increase from last week. Which I ended up regretting, since 165 for 5 was way too easy.

    That of course made me a bit too cocky on bench and ending up just missing the 5th rep at 167.
     
    miaou likes this.
  7. BobVulture

    BobVulture Green Belt

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    Tall Snatch
    45x5

    Hang Power Snatch
    95x3
    120x3
    140x3
    155x1
    165x3
    155x3
    150x3

    Snatch Deadlift
    150x5
    185x5
    205x5
    225x1
    245x1
    260x5
    245x5
    225x5

    Muscle Snatch
    45x5
    95x5
    95x5
    95x5

    Romanian Deadlift
    135x5
    185x5
    210x5
    210x5
    210x5

    DB Row
    35x10
    30x10
    30x10

    DB Shrug
    50x12
    50x12
    50x12

    Hammer Curl
    20x10
    15x10
    15x10
     
  8. BobVulture

    BobVulture Green Belt

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    Power Jerk
    95x3
    120x3
    140x3
    160x3
    185x3
    185x3
    185x3
    185x3
    185x3

    Back Squat
    135x5
    160x5
    205x5
    230x5
    230x5
    230x5
    230x5
    230x5

    Bench Press
    45x10
    95x5
    115x5
    135x5
    150x5
    150x5
    150x5
    150x5
    150x5

    Push Press
    45x5
    95x5
    115x5
    135x1

    Seated DB Press
    25x10
    25x10
    25x10

    Tweeked something in my neck on my last set, and last rep of fucking course, of power jerks. So had to cut the session a little short.
     
  9. BobVulture

    BobVulture Green Belt

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    Oh I completely agree. The program I'm currently running starts with a 4 week hypertrophy phase, where Olympic lifts are kept mainly to power variations and higher rep ranges. To keep technique somewhat sharp while being easier to recover from and allowing more focus to be put on the more strength based lifts.
     
  10. BobVulture

    BobVulture Green Belt

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    Hammer Curl
    20x10
    15x12
    15x12

    Overhead Tricep Extension
    15x10
    12.5x10
    12.5x10

    Tricep Kickback
    10x10
    10x10
    10x10

    Press
    44x10
    64x5
    89x5
    89x5
    89x5
    89x5
    89x5

    Lunge
    99x10
    99x10
    99x10

    Stayed home from the gym today since my neck and back were still pretty sore. Quick little bro lifting session loosened them up pretty well though, to the point that I was able to get the bar overhead pain free.
     
  11. BobVulture

    BobVulture Green Belt

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    Clean Deadlift
    134x5
    184x5
    234x5
    234x5
    234x5
    234x5
    234x5

    Romanian Deadlift
    134x5
    194x5
    194x5
    194x5
    194x5
    194x5

    DB Shrug
    55x10
    55x10
    55x10

    DB Row
    30x10
    30x10
    30x10
     
  12. BobVulture

    BobVulture Green Belt

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    Front Squat
    45x10
    135x5
    165x5
    185x3
    205x1
    230x3

    Tall Snatch
    45x5
    65x5

    Snatch
    95x3
    120x2
    140x2
    160x1
    170x1
    180x1
    190x1
    200x1
    215x0
    215x0
    215x0

    Clean+Jerk
    135x1+1
    160x1+1
    185x1+1
    195x1+1
    205x1+1
    215x1+1
    225x0
    225x1+0
    205x1+1
    205x1+1
    205x1+1

    Jerk from Rack
    45x3
    135x2
    185x2
    195x1
    205x1
    215x1
    225x1
    235x1
    245x1(pressed out)
    245x0
    250x0
    250x1(PR)
    255x0
    230x1(pressed out)
    230x1
    230x1

    Strength is what I most need to work on so moved front squats to first today. Felt strong warming up but the triple at 230 was very tough.

    Snatches didn't feel quite as off as last week but the sets at 120, 140 and 160 were pretty terrible. Got into a groove at 170 and surprised myself by working up to 200 without any misses. Thought maybe I had a chance at a PR but none of the attempts at 215 were close.

    Clean felt really good warming up, while jerks were just ehh. The magically at 225 my clean just went to absolute shit. Both times 225 felt really light off the floor and I pulled it high enough to power clean. First time it just crushed me and I lost it, second time I managed to hold on but it was probably the ugliest clean I've ever done. I seriously need to work on getting under and receiving the bar.

    Threw in rack jerks cause I was worried my split jerk may have taken a hit from the lack of frequency over the past month. Felt so good I said "fuck it let's try for a PR". First attempt at 250 I had locked out overhead then lost it during my recovery. Nailed it on my second try for a nice little 3lb PR. Attempt at 255 wasn't great, I never really got under the bar. Once again, I'm honestly not sure which is higher my front squat or my jerk lol.
     
  13. BobVulture

    BobVulture Green Belt

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    Power Jerk
    95x3
    115x3
    135x3
    155x3
    185x1
    185x1
    195x2x
    195x1
    185x3
    175x3

    Back Squat
    135x5
    165x5
    195x5
    225x3
    245x1
    265x3
    245x5
    235x5

    Push Press
    45x5
    95x5
    115x5
    135x5
    155x1
    167x3x
    155x5
    155x5

    Lunge
    105x10
    105x10
    105x10

    Bench Press
    45x10
    95x5
    115x5
    135x5
    155x1
    165x5

    Press
    45x10
    65x5
    85x5
    105x5
    95x5
    95x5

    Seated Press
    30x10
    25x10
    25x10

    DB Curl
    20x10
    20x10
    20x10

    Overhead Tricep Extension
    10x10
    12x10
    12x10

    Tricep Kickback
    10x10
    10x10
    10x10

    Last week of 5's and think I used up most of my reserve energy last week.

    Power jerks were really irritating my trap/neck.

    Squats I figured 260 last week was probably my max but gave 265 a try.

    Trap/neck had me a little overly cautious on push presses. Should've had 167 for 5 but was way too hesitant. Last set at 155 was actually best set of the session.

    On the other hand, bench felt pretty good. 165 was tough but didn't have any grinders. Same could be said about pressing 105.

    Here's my 250 Jerk from Sunday.
     
  14. BobVulture

    BobVulture Green Belt

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    Hang Power Snatch
    45x3
    95x3
    120x3
    140x3
    150x3
    155x3
    160x1

    Snatch Deadlift
    160x3
    185x5
    225x5
    225x5
    225x5

    Romanian Deadlift
    185x5
    185x5
    185x5

    DB Row
    30x10
    30x10
    30x10

    DB Shrug
    45x10
    45x10
    45x10

    Ya this is gonna be a deload week. So tired.
     
  15. BobVulture

    BobVulture Green Belt

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    Clean
    95x3
    120x3
    140x2
    160x2
    180x2
    190x2
    200x2
    210x2
    210x1

    Back Squat
    135x5
    165x5
    195x5
    225x5
    225x5
    225x5
    225x5
    225x5

    Bench Press
    65x10
    135x5
    155x5
    155x5
    155x5
    155x5
    155x5

    DB Row
    30x12
    30x12
    30x12

    DB Hammer Curl
    15x10
    15x10
    15x10
     
  16. BobVulture

    BobVulture Green Belt

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    Front Squat
    45x10
    135x5
    165x3
    195x3
    215x1
    235x3

    Tall Snatch
    45x5
    65x5

    Snatch
    95x3
    120x2
    140x1
    160x1
    170x1
    180x1
    190x1
    200x1
    215x0
    215x0
    212x0
    185x0
    185x1
    185x1
    185x1
    185x1
    185x0

    Jerk from Rack
    45x5
    95x3
    120x3
    140x3
    160x3
    180x2
    200x1
    215x1
    225x1
    235x1
    245x1
    255x0
    225x1
    255x1(PR)
    260x0
    225x1
    260x0
    225x1
    240x1
    255x0
    235x1
    235x1
    240x1
    240x1
    240x0

    Power Clean+Front Squat
    135x1+2
    155x1+2
    175x1+2
    190x1+2

    Front squats felt strong but sloppy. 235 for a triple was a lot easier than expected but in terms of technique felt pretty awful.

    Snatches continue to feel extremely off, yet I was once again able to work up to 200 without any misses, though this week's 200 may have been a press out. PR attempts, much like last week, were not close. The 4 singles I hit at 185 though did feel pretty good.

    Gave in to my vanity today and went with max jerks instead of cleans. They felt fantastic, didn't have any issues, press outs or misses, up through 245. Missed first attempt at 255, dropped back down to 225 then made 255 with probably the ugliest jerk I've done in a while. Back foot slipped, went sideways and it's a wonder I didn't destroy my knee. Had to do an awkward sideways shuffle to recover and my left elbow may have come unlocked, but fuck it imma count it. Attempt at 260 did not feel close. Then continued the theme of singles at whatever I was able to 3 rep max on front squats.

     
  17. BobVulture

    BobVulture Green Belt

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    Jerk from Rack
    45x5
    95x3
    120x3
    140x3
    160x3
    180x3
    200x1
    210x1
    220x3(Rep PR)
    225x1
    225x1
    225x1
    210x3
    200x3

    Back Squat
    135x5
    185x5
    205x3
    225x3
    245x1
    270x3
    255x3
    245x3

    Push Press
    45x5
    95x3
    120x3
    140x3
    155x1
    170x3
    165x3
    160x3

    Bench Press
    45x10
    95x5
    115x5
    135x5
    155x1
    170x3
    165x3
    165x3

    Press
    45x10
    65x5
    85x3
    95x3

    DB Press
    25x10
    25x10
    25x10

    Overhead Tricep Extensions
    10x10
    15x10
    15x10

    DB Curl
    20x10
    20x10
    20x10

    2 days of rest and a fuckton of food really does work wonders.

    Very strong session.

    Jerks felt good but not quite great; left arm felt a little unsteady. Nonetheless, was able to hit 220 for a new PR triple. Jerks typically aren't a movement associate with being tiring but damn did I feel spent after that triple.

    Squats felt the strongest they have in I can't remember. 270 didn't feel amazing technically but I think I could've gotten at least one more rep there.

    Push presses felt great. Probably could've gotten 170 for 5 had I tried for it.

    Likewise, benching also felt really strong, though not sure I could've gotten 170 for 5 there. Think all the heavy overhead work and benching killed my shoulders, as when I got to regulars presses I was struggling with 95.
     
  18. BobVulture

    BobVulture Green Belt

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    Tall Snatch
    45x5
    65x5

    Snatch
    95x3
    120x2
    140x1
    160x1
    170x1
    185x0
    185x0
    185x1
    190x0
    190x0
    190x1
    190x1
    190x1
    185x1
    185x1
    185x1
    170x3

    Power Clean+Jerk
    140x3+1
    160x3+1
    190x1+1
    190x1+1
    190x1+!
    185x1+1
    185x1+1
    185x1+1
    170x3+1

    Clean Pull
    155x3
    185x3
    215x3
    230x3
    215x3

    Clean Deadlift
    215x3
    245x3
    265x3
    265x3

    Hang Clean Pull
    205x3
    205x3
    205x3

    DB Row
    35x10
    35x10
    35x10

    Not a great session.

    Snatches felt so-so early on but all the 10lb plates were in use so I had to jump from 170 to 185 and that mentally fucked me a bit. When I finally got into a groove, I was able to bang out all the singles EMOM.
     
  19. BobVulture

    BobVulture Green Belt

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    Jerk from Rack
    45x3
    95x3
    120x3
    140x3
    170x3
    185x1
    200x3
    200x3
    200x3

    Back Squat
    135x5
    185x5
    225x3
    245x3
    245x3
    245x3

    Push Press
    135x1
    160x3
    160x3
    160x3

    Bench Press
    45x10
    135x5
    160x3
    160x3
    160x3

    Lunge
    135x8
    135x8
    135x8

    Single Arm Press
    25x10
    25x10
    25x10
     
  20. BobVulture

    BobVulture Green Belt

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    Front Squat
    45x10
    135x5
    165x5
    195x3
    220x1
    240x2

    Tall Snatch
    45x5
    65x5

    Snatch
    95x3
    120x2
    140x1
    160x1
    170x1
    180x0,1
    190x1
    200x1
    212x0
    212x0
    212x0

    Clean+Jerk
    140x2+2
    160x1+1
    180x1+1
    190x1+1
    200x1+1
    210x1+1
    220x1+1

    Jerk from Rack
    140x3
    160x3
    180x3
    200x1
    215x1
    230x1
    230x1
    240x1
    240x1
    245x1
    245x1
    245x1
    245x0
     

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