Thunderhead Unchained

[Chad R. Thundercock]

 

[Chad R. Thundercock]

Snatch grip deads

225 x 1 x 6
315 x 1 x 5
405 x 1 x 4

 

[Chad R. Thundercock]

Sat, May 14, 2016

Front squats

135 x 3
185 x 3
225 x 3
275 x 2
315 x 2
365 x 1
405 x 1

Snatch

95 x 3 x 2
115 x 2 x 2
135 x 1 x 2
155 x 1 x 2
175 x 1 x 2
185 x 6 x 1

Need to eat more protein for recovery.

 

[Chad R. Thundercock]

May 16, 2016
Monday

Front squat

135 x 3 x 3
185 x 1 x 3
225 x 1 x 3
275 x 1 x 3
315 x 1 x 2
365 x 1 x 1
405 x 1 x 1

Snatch

95 x 3 x 3 - Dip snatch
115 x 1 x 3
135 x 5 x 1
145 x 4 x 1
155 x 3 x 1
175 x 1 x 1
185 x 1 x 1
195 x 1 x 1
205 x 1 x 1
215 x 1 x 1
225 x 0, 0,
220 x 0, 0, 0

C&J

135 x 1 x 3
185 x 1 x 3
225 x 1 x 2
245 x 1 x 1
265 x 1 x 1
285 x 1 x 1

Front squat

Warmed up with 135 - 275 for triples

295 x 3 x 3 - paused

 

[Chad R. Thundercock]

May 17
Tues

Rack Jerk

135 x 1 x 3
185 x 5 x 1
205 x 4 x 1
225 x 3 x 1

275 x 1 x 1
295 x 0

Hang snatch

95 x 3 x 3
115 x 2 x 2
135 x 1 x 2
155 x 1 x 2
175 x 1 x 1
185 x 1 x 1
195 x 1 x 1

Snatch pull

195 x 1 x 3
205 x 1 x 3
225 x 1 x 3

Front squat

135 x 1 x 3
185 x 1 x 3
225 x 1 x 3
275 x 1 x 2
315 x 1 x 1
365 x 1 x 1
405 x 1 x 1
435 x 1 x 1 - new PR +5#

RHE

90 x 1 x 10
140 x 1 x 10
190 x 1 x 10

 

[Chad R. Thundercock]

Friday, May 20

Took a class today at Sean Waxman, corrected a few errors in my clean and jerk. Trained with light weights.

Jerk

40 kg x 1 x 5
50 x 1 x 5
60 x 1 x 5
80 x 1 x 3
90 x 1 x 3
100 x 1 x 2

Fixes I learned today.

Need to dip lower.
Hips need to push out on the dip.
Be more aggressive on the leg drive.

Cleans

60 x 3 x 5
70 x 1 x 3

Elbows and feet need to move faster.
Shoulder is in front of the bar during the start position.
Need to complete my extension of the feet.
Back needs to be straight during the catch.

 

[Chad R. Thundercock]

May 21 Saturday


Muscle snatch + Snatch drop

20 kg x 1 x (1+5)
40 x 1 x (1+5)
60 - same

Power snatch + snatch balance
70 × 1 x (1+3)

Snatch

80 x 1
90 x 1
100 x 1 - PR + 5 LBS/2.2 KG (I got this PR w/o realizing it)
110 x 1 - PR +12.2KG

115 x 0,0,0

70 x 1 x 2
80 x 1 x 2
85 x 1 x 2

Squat

135 - 275 lbs x 1 x 3
315 x 1 x 2
365 x 1 x 1 - paused
415 x 1 x 1 - paused
435 x 1 x 1 - paused

365 x 1 x 1 - paused
315 x 2 x 3 - paused

GHD

1 x 10, 8

Weighted Hypers

45 x 1 x 10
65 x 1 x 10
85 x 1 x 10


The metric system confuses me.

 

[Chad R. Thundercock]

Did not log Thursday's session.

Maxed out at 415 front squat and 285 C&J. Missed 295 3 times. P. Rowed 295 for 2 x 5.

 

[Chad R. Thundercock]

June 4th, Sat

Arrived at the gym late. Only had an hour to complete my session, so I tried to get the most out of it.

Power Clean and Jerk

135, 185, 225 x 3
245 x 2

Deads

315 x 5
405 x 5
455 x 3
495 x 1

Day 6 of keto diet. Today is my carb up day.

 

[Chad R. Thundercock]

Okay, so I did a massive carb up last night in order to replenish my glycogen level after 6 straight days of ketoing. This is the standard protocol of cyclical ketogenic diet (CKD).

Upon awaking up this morning, my body felt like shit with increased soreness in the muscles and joints (especially the knees), not to mention the lethargy and shitty mood.

Damnedest thing, because in the said 6 days, I was able to train with maximal/submaximal intensity consecutively while not feeling like an arthritic old man the next morning. Getting out of bed wasn't a struggle, and my concentration level and mood was through the roof. So I'm going to do away with the carb refeeds and do the standard ketogenic diet (SKD) instead.

My strength may or may not take a dip with the absence of glycogen replenishment every weekend, to which, in the case of the former, I will increase my protein intake by 25-50 g. Right now, I'm consuming approximately 225 g a day.

 

[Chad R. Thundercock]

6.6.16 Monday

B squat

135, 185, 225, 275 x 3
315 x 2
365 x 1
415 x 1

Power snatch

95 x 2
115 x 2
135 x 2
155 x 2
175 x 2
185 x 1
195 x 1

Snatch

205 x 1
215 x 1
225 x 1
235 x 0, 0, 0

Snatch pulls

235 x 3
245 x 3

Snatch grip rows

245 x 1 x 6
255 x 1 x 6
265 x 1 x 6

 

[Chad R. Thundercock]

6.7.16 Tuesday

Front squat

135, 185, 225, 275 x 3
315 x 2
365 x 1
405 x 1
425 x 1

C&J

135 x 2 x (1+3)
185 x 2 x (1+2)
225 x 1 x 2
245 x 1
265 x 1
275 x 1
285 x 1
295 x 1 - +10# PR
300 x 0, 0, 0



Clean pulls

315 x 3

Deads

405 x 3
455 x 3

Ab rollouts

3 x 10

 

[Chad R. Thundercock]

6.8.16 Wednesday

Back Squat

135 - 315 x 3
365, 405, 465 x 1

Snatch

95, 115, 135, 155, 165 x 2
175, 185, 205 x 1
215 - missed 3x

Notes: I need to complete my second pull i.e. the triple extension. I have this habit of catapulting the bar in front of myself as I approach my max.

Snatch high pulls

155 x 3 x 3
185 x 1 x 3

The snatch high pulls were done with emphasis on completing the triple extension.

 

[btwrestler119]

Great work in here, all your numbers look like they are going up nicely!

 

[Chad R. Thundercock]

Great work in here, all your numbers look like they are going up nicely!

Appreciate it, dude. I still have a lot of work to do on my technique.

Jump Squats

95 x 3
135 x 3
185 x 3
205 x 3

Power snatch

95 x 3
115 x 3
135 x 3
155 x 2
165 x 2
175 x 2
185 x 1
195 x 1
205 x 1
215 x f

Pullups

8, 6, 5

 

[Chad R. Thundercock]

June 11, Saturday

Squats

45, 135, 185, 225, 275 x 3
315, 365, 405, 455, 475 x 1

W. Pullups

25 x 10, 8, 6, 4

W. Dips

25 x 15, 12, 10, 8

DB Rows

85 x 2 x 10
100 x 2 x 10

I should add in more pullups and back work after my main workouts.

I'm going to attempt to break 500 on my squats by the end of this month.

 

[Chad R. Thundercock]

June 13, 2016
Monday

Front squat (pause on the 3rd rep)

45 x 3
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3 - last paused rep was bit of a grinder

Clean and jerk

Power cleaned and jerked the following:

135 x 3
185 x 3
225 x 3
245 x 2
265 x 1

Normal clean and jerk

275 x 1
285 x 1
305 x [1 + 0] - got the clean, missed the jerk - +10# clean PR

275 x 3 x 1 - I wanted to do doubles with this weight but failed to do so at every attempt.

Power snatches (triples)

95 x 2 x 3 - from hang
115 x 1 x 3 - ditto
135 x 1 x 3 - ditto

155 x 1 x 3 - from floor from this point
165 x 1 x 3
175 x 1 x 3
185 x 1 x 3

Ab wheel rollouts from standing position

8, 6, 5

Notes:

Overall, my technique's getting better. My feet are not moving forward anymore on the snatch.

My push jerk needs improvement, however. I need to widen my stance on the sideway split. I have a tendency of moving them backward.

 

[Chad R. Thundercock]

June 14, 2016
Tuesday

Squats

45 x 3
135 x 3 x 3
185 x 3
225 x 3
275 x 1

OHP

135 x 5
155 x 5
185 x 5
205 x 3
225 x 1

Pullups

BW x 12, 10, 8, 6 , 5

DB Rows

100 x 2 x 10

Good mornings (off of pins)

135 x 10
185 x 10
235 x 8

Notes:

Gonna go for 495 or 505 on the squat sometime this week. I've been itching to break 500 for a long time.

 

[Chad R. Thundercock]

6.15.16
Wednesday

Squat

135, 195, 225 x 3
275 x 2
315, 405, 455 x 1 - 455 felt very light, went for a PR attempt

495 x failed



425 x 2

Snatch

95 x 3 x 3
115 x 2 x 3
135 x 2 x 3
155 x 1 x 3
175 x 1 x 3
185 x 1 x 3
195 x 1 x 2

Felt extremely flat after squatting. No CJ today.

GHR

BW x 10, 10, 6

Hypers

65 x 1 x 8
85 x 2 x 8

 

[Chad R. Thundercock]

6.16.16

Front Squats

45 x 5
135 x 2 x 5
225 x 3

Back squat

315 x 5 - paused
225 x 3 x 3 - fast ala dynamic effort

Deadlift

135 x 3
225 x 3
315 x 3
405 x 3
475 x 3
455 x 3
425 x 3 x 3

Pendlay Rows

225 x 3 x 8