Thunderhead Unchained

July 8th, 2016
Friday

PC + PJ

Triples with 135, 155, 185, 205, 225
Double with 245 for two sets
Single with 265
275 missed 3x

Clean pull

Triples with 315, 335, 345

Deads

Triples with 365, 405, 455

Single with 495

Front squat

135, 185, 225 x 5
275 x 3
315 x 2
365 x 1 - had to stop here. It was a bad idea to squat after deadlifting.

I'm going to change the progression on my front, and back squat. Next week I'll go 3 x 5 with 80%, week 2 will be 3 x 5 with 85%, week 3 will be 3 x 3 with 90%, and week 4 will be 2 x 2 with 95%. I will go for a max on week 5.

I'm in midst of a cut right now, I have to reduce the volume of my lifts in order to prevent injuries and/or burnouts. This is going to be my program during the cut:

Monday

Back Squat, Snatch, Snatch Pulls, W. Pullups, GHR, RHE abs

Tuesday

Front squat, Power C&J, Clean Pulls, Deficit Deads, P. Rows, abs

Wednesday

BTN Jerk, Snatch Balance, OH Squat

Thursday

Same as Monday, except the snatch will be replaced with the power snatch

Friday

Same as Tuesday, but with regular C&J

Saturday

Rack Jerk, OH Squat, Deads
 
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Tried to do some back work, but my biceps were crushed from the front racks so I couldn't do any.
 
July 11, 2016
Monday

Back squat

5 reps with

45, 135 (3 sets), 185

Triples with

225, 275, 315, 365

Work sets:

405 x 1 x 5
385 x 1 x 5
365 x 1 x 5

Snatch

95 x 3 x 2
115 x 2 x 2
135 x 2 x 2
155 x 1 x 2
185 x 1 x 2
195 x 2 x 1
205 x 2 x 1
215 x 1 x 1
225 x missed 2 times

Snatch pulls

225 x 2 x 3

Snatch high pulls

185 x 3 x 3
195 x 2 x 3
205 x 2 x 2

GHR

BW x 4 x 10

W. Pullups

45 x 1 x 6
45 x 1 x 5
45 x 1 x 5
 
7.12.16
Tuesday

Block cleans

Triples with 135, 155, 185, 225

The top surface of the blocks shattered. They were constructed improperly. So I did hang cleans to finish off the training.


Hang cleans

245 x 2
255 x 1
265 x 0,0,0

Clean pulls from hang

265 x 3
295 x 3
325 x 3
345 x 2

Front squats

255 x 5
295 x 3
365 x 3
315 x 6
 
7.13.16
Wednesday



Couldn't squat today. Not a good day. I felt very flat throughout the whole session, so I decided to eat some carbs for post workout.

I weighed in at 213 lbs this morning - I think I weighed around 225-230 lbs at the beginning of the cut, which I started about 2 months ago. Right now my BF is at around 12%, so it looks like I need to lose roughly 10-15 more lbs before I get to my goal BF of 7-8%.

A list of deficiencies that I need to fix:

Improve the 3rd pull on the cleans/snatches - I will do tall cleans, snatch balances, and tall snatches prior to the actual lifts.

Faster triple extension - I will do more box jumps and the pull variations of the lifts with higher emphasis on speed and full extension.

Jerks - I dip too low and spend too much time in it. I will tighten it up with some dip squats.

Rounded back - embarrassing, but I have a tendency to unwittingly round my back sometimes.
 
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July 14, 2016
Thursday

Tall snatches

95, 115, 135 x 3

Power snatches

Triples:
95, 115, 135, 155, 175, 195, 205

Doubles:
215

Singles:
225, 235
240 x 0 - three misses

Snatch high pulls

185 x 3
195 x 3
205 x 3

Knee pop ups to box jumps

24" x 5
28" x 3
32" x 3
36" x 3

GHR

BW x 1 x 10, 2 x 8

Ab Rollers

3 x 10 from standing

Notes:

I analyzed today's lifts and I saw that I am still not extending my knees completely during the triple extension. Additionally, I get up on my toes prematurely. So I'm going to do some No Feet Tall Snatches off of blocks or from the hang to drill this correction.
 
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July 15th
Friday

Clean and Jerks

135 x 2 x 3
155 x 2 x 3
175 x 3
185 x 2
205 x 2
225 x 2
245 x 1
265 x 1
275 x 1 - subpar recovery

Cleans only from this point:

285 x 1
295 x 1
305 x 0,0,0

Clean pulls

305 x 2 x 3
315 x 1 x 3

Front squats

135 x 3 - followed by 36" x 3 box jumps
185 x 3, 38" x 3 box jumps
225 x 3, 40" x 3 " "

275 x 3
335 x 5
 
Monday
July 8th

Squat

135 x 3 x 5
185, 225 x 5
275, 315, 365 x 3

425 x 3 - couldn't do 5 reps
405 x 3
405 x 1 - paused


Snatches

No feet snatches from hang

95 x 2 x 3
115, 135, 155 x 3

Power snatches

175, 185 x 2
195 x 1

Snatch
205 x 1
215 x 1
225 x 0 - 3 misses

Snatch pulls

225 x 3
245 x 3

Snatch deads

275 x 3 - segmented
315 x 3 - segmented
365 x 5 - normal

Speed snatch pulls

225 x 3 x 3
245 x 2 x 3
245 x 1 x 1

Weighted pullups

55 x 3 x 5



Shit day, really.
 
7/19/2016
Tuesday

Power Clean and Jerk

135, 185, 205, 225 x 3
245 x 2
265 x miss x 2
225 x 2 x 2
245 x 1 x 1
255 x 1
265 x miss x 1

Clean pulls

265 x 3
295 x 3
315 x 3
335 x 3

Front squats

225 x 1 x 3 - pause on last rep
275 x 1 x 3 - "

GHR

5# x 3 x 10

Not a good week so far.
 
7/20/2016
Wednesday

Current weight: 212 lbs.

BTN Rack Jerks

135, 155, 185, 205, 225 x 3
245 x 2
265 x 1
285 x 1
295 x 1
305 x 0 - 2 misses

Snatch balance + OH squats

95 x (3+3)
115 x (3+3)
135 x (3 + 3)
155 x (3 + 3)
185 x (1 + 3)
205 x (1 + 3)

Tall Snatches

95 x 2 x 3
115 x 2 x 3
135 x 3
155 x 2
 
7/21/2016
Thursday

Squats

135 x 2 x 5
185, 225 x 5
275 x 3
315, 365 x 1

425 x 4 - couldn't get the fifth rep

Power snatches

Trips

95, 115, 135, 155

Doubles

175, 185

Singles

195, 205

215 - missed 3x

Chinese Snatch Pulls

Triples

135, 185, 195, 225

Deficit snatch deads - 4 inches

225, 275, 315 x 8


Notes:

A few more fixes I'm working on:

I need to pull with my legs instead of with my arms.
Complete the triple extension.
 
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7/22/16
Friday

Deadlifts

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

Sumo Deadlifts

315 x 6
365 x 6
 
Took a week off due to some personal issues.

Friday

July 29, 2016

Power snatch

Triples

95, 115, 135, 155, 175, 185, 195

Doubles

205, 215

Singles

225
235 - new power snatch pr

Snatch

245 - got it on the 3rd try. New PR
250 - missed 10x



Chinese Snatch high pull

250 x 3
255 x 3

Paused squats

135 x 5
185 x 3
225 x 3
275 x 3
315 x 1
365 x 1
405 x 1
 
Monday
8/1/2016

Let's keep on truckin'.

Snatch High Pull + Power Snatch

95 x 2 x (2 + 1)
115 x 1 x (2 + 1)
135 x 1 x (2 + 1)
155 x 1 x (2 + 1)
175 x 1 x (1 + 1)
185 x 1 x (1 + 1)
195 x 1 x (1 + 1)

Power snatch

205 x 2 x 1

Paused squat

135 x 1 x 5
185 x 1 x 5
225 x 1 x 5
275 x 1 x 3
315 x 1 x 3
365 x 1 x 1
415 x 1 x 1
435 x 2 x 1

GHR

BW x 2 x 10

Weighted Pullups

45 x 1 x 8, 8, 6

Kettlebell Swings

72 x 2 x 10
 
Tuesday
August 2, 2016

Clean and Jerk

135 x 2 x 3
185 x 1 x 3
205 x 1 x 3
225 x 1 x 3
245 x 1 x 2
265 x 1 x 1
275 x 1 x 1
285 x 1 x 1
295 x 0 - 3 misses

Clean pulls

305 x 3

Front squat

135 x 5
185 x 5
225 x 3
275 x 3

So today I decided to throw in some cardio and bodyweight exercises afterwards to shake things up. Training felt very stale and my motivation is slowly waning.

I did a watered down version of Murph as a finisher today.

1/3 mile run

2 rounds of

20 pullups
40 pushups
60 squats

1/3 mile run

I am so out of shape now, condition-wise.
 
8.12.16
Friday

GM

95 x 2 x 5
135 x 3 x 5

Snatch from hip

125 x 1 x 4
145 x 3 x 4
165 x 4 x 4

All done with no feet.

Push Press

145 x 2 x 4
175 x 2 x 4
205 x 4 x 3

Weighted situps

25 x 3 x 15
 
Monday

Hyperextension

45 x 2 x 8
95 x 2 x 8

Muscle Snatch

75 x 2 x 5
105 x 2 x 4

Hang snatch from hips

105 x 2 x 3
125 x 2 x 3
145 x 1 x 3
165 x 3 x 3

Snatch from blocks

125 x 2 x 3
145 x 1 x 3
175 x 1 x 3
185 x 1 x 3
195 x 1 x 1
205 x 1 x 1
215 x 0

I made a mistake with the programming. I was supposed to do snatch pulls from the blocks.

S. Pull from floor

225 x 1 x 3

Ab rollout
3 x 10
 
8.16.2016
Tuesday

Good Mornings

95 x 1 x 5
135 x 2 x 4
165 x 2 x 3

Clean and Jerk

135 x 1 x 3
185 x 1 x 3
205 x 2 x 3
225 x 2 x 3
245 x 4 x 2

Front Squat

135 x 1 x 3
225 x 1 x 3
275 x 1 x 2
315 x 1 x 1
365 x 1 x 1
395 x 1 x 1

Did two sets of the following:

Weighted planks
90# x 45 sec

15 sec rest

Jackknives
20# med ball x 45 sec

15 sec rest
 
Thursday
8.18


Friday
8.19



All weights rounded to the fifth lbs.
 
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