2015 Bilzerian Douche Bag's Overhead Log

Yesterday's training

Squat
3x5x20
2x3x70
1x90
1x110
1x120
1x130
3x5x137

Saw some stars. Just the angels coming to help, right?

Bench Press
10x45lbs
5x135
1x155
1x165
1x175
1x185
3x5x190

This is getting close to my all time best, as shitty as it is.

Power Clean
3x20
2x3x40
2x50
2x60
2x70 speed was not what I wanted so I dropped to 60
3x2x60 Better

Power Snatch
2x3x20
3x2x40
 
Press
2x10x20
3x40
1x50
1x53
3x5x58

Tough

Clean and Jerk (full)
3x3x20
2x3x40
2x50
2x60
1x70
1x75
1x80
1x85
1x90
1x93 PR

[YT]U7QpxJbEKp4[/YT]

This was surprising since I have not done a full clean in 2015 and until last week, I have not Jerked since October. On my light days I will now be doing cleans from above the knee to focus on getting under the bar better and keeping it close. As my squats transition to intermediate programming I am going to be putting in more full lifts.
 
Last edited:
Clean + Jerk
135 lbs x 3
165 lbs x 2
185 lbs x 1
205 lbs x 1
225 lbs x 1
235 lbs x 1
245 lbs x 1
225 lbs x 2

Snatch w/ bar elevated on bumpers
95 lbs x 2
115 lbs x 2
135 lbs x 2
145 lbs x 2
155 lbs x 2
*These felt really fast and clean
 
Starting to turn into a period and only coming for 4 days a month. Since I last posted, won a couple hockey tourneys, fucked up my wrist, and had a 4 piece sectional dominating the space of my garage.
---------------------
April 11.2015
-------------
Bench:
===========
155*5*5 - feet off the ground

Chins:
===========
BW*3*8

SL Deads:
===========
155*3*6

Will update front page if need be.
 
bench press *paused*
205 x 5
215 x 5
225 x 5 @ 9
215 x 5
205 x 5

- Testing the waters. Don't know what I'm good for anymore w/ bench. Start 5 x 5 @ 215 next time.

chin up
30 x 10
30 x 10
30 x 8

- Meh.

trap bar deadlift
95 x 10 *high handle*
95 x 10 *conventional DL height*
95 x 10 *3" deficit*

- Not too uncomfortable but it's only 95 freakin pounds lol


Notes

BW 173
 
Got to bed at 4am last night, so squats sucked

Squat
1x4x140
1x4x130

Called it here.

Bench
3x5x195lbs

Dunno how I pulled this out

1st Pull
5x100

Pull Ups
2x6, 1x5
 
Snatch + Drop Snatch
95 lbs x 1
115 lbs x 1
125 lbs x 1
135 lbs x 1
145 lbs x 1
155 lbs x 1
160 lbs x 1
165 lbs x 1
170 lbs x 1
175 lbs x fail x 2
175 lbs x 1

Deadlift Assistance (Deficit Speed Pulls)
205 lbs x 3
295 lbs x 3
345 lbs x 3
395 lbs x 3
*1.5" deficit in oly shoes + beltless. Emphasizing speed more than anything.
 
Squats
135 lbs x 5
185 lbs x 3
225 lbs x 2
275 lbs x 2
325 lbs x 2
365 lbs x 2
405 lbs x 2
435 lbs x 2

Clean + Jerk Assistance (Jerks)
135 lbs x 1
165 lbs x 1
185 lbs x 1
205 lbs x 1
225 lbs x 1
245 lbs x 1
255 lbs x 1
265 lbs x 1
275 lbs x 1
*Pretty sure this is the heaviest jerk I've done, but it's still 25 lbs less than my best push press. I'm getting better at getting under the bar and not pressing out finally.
 
GHD back extensions
bw x 25 x 2

squat
135 x 10 x 3

bench press *paused*
260 x 1 x 8

- Eighth single being RPE 10. These felt pretty good. First rep probably RPE 7

one arm chin up
bw x 1 x 3
bw x 1 *off hand assisted*



grippers
R
GM ext x 3
E ext x forced close plus VERY close hold shut
L
GM ext x 1



GHD sit up
EMOM for 10 minutes 10-lbs x 10/10/10/10/10/5/5/5/5/5



Notes

- BW 174
 
Press
3x5x59 Very hard.

I wanted to do some singles after but my shoulders and arms were so smoked I could not Press 62.

Block Clean & Jerk
2x2x60
4x2x70

Focused on a quick turnover to prevent crashing and catching the bounce. Overall was acceptable.
 
Squat
3x5x140

Pretty tough.

Bench Press
3x5x200

No more 5lb jumps at this point.

Power Snatch
5x2x55

Meh
 
Clean and Jerk w/ bar elevated on bumpers (just below knee)
115 lbs x 3
135 lbs x 2
165 lbs x 1
185 lbs x 1
205 lbs x 1
225 lbs x 1
235 lbs x 1 x 3 sets

Halt Snatch (Pause just below knees)
115 lbs x 1
125 lbs x 1
135 lbs x 1
145 lbs x 1
155 lbs x 1 x 2 sets
160 lbs x 1
165 lbs x 1 x 2 sets
170 lbs x fail
170 lbs x 1

Finisher
Strict Press: 170 lbs x 6
 
Quick one

Press
3x5x60 PR

Tough, pulled it out. Officially did my 1RM at the start for 3x5.

C&J
75x1

Front Squat
1x90
1x100
 
back extensions
bw x 50

squat
195 x 10 x 3

- Shoes + belt. 100% PAIN FREE. Not getting to excited or assuming I'm healed or anything but it felt great squatting pain free for once.

press
165 x 5 x 5 (5x5 PR)



chin up
bw x 27



GHD sit up
10 btn x 27

grippers
R
SM x 4 (4RM)
L
SM x 1

- Almost had 5 reps. SO CLOSE



Notes

- BW 175
 
good job on the pr's and healing up, Goon. That's a pretty damn good press, especially for your bw.
 
Last edited:
Squat
3x5x20
4x70
1x100
1x110
1x120
1x130
1x135
3x5x142 Belt PR

[YT]T8DqRSHIlpE[/YT]

[YT]tWMMpz9YfQs[/YT]

Was nervous going into this. Really had to dig deep. Felt a LOT harder than they looked.

Bench Press
12x45lbs
5x135
1x185
1x195
2x5x205
3x205

Failed on the 4th rep of the last set. Goddamn.

Power Snatch
3x3x20
2x2x40
2x2x50
2x55
2x57
2x60
1x62
1x65 PR
0x67 Dunno how I even missed this, pulled very high
1x60

[YT]IW_kIyobbEU[/YT]

These felt pretty good but technique needs work. The later sets had a better start position.
 
Quick update below. I'm not going to be logging for a bit as nothing will really relate to oly lifting.

Moved to the new house for the past few days. I ended up fucking up my toe while moving a treadmill. At first I thought it was either broke or sprained, but honestly I have no idea. It's completely black and blue, but it seems to feel a bit better every day. My lifting is not only going to be sporadic now, but also completely winging it based on what I think I can or can't do due to my toe. I know I can still bench press and think I can possibly deadlift below max effort. Basically I'm avoiding any lift with the possibility of weight transferring forward or even to the ball of my foot. Oly lifts will be out for a while and squats are questionable.

Bench Press (Wide Grip Paused Unless Noted)
135 lbs x 10
165 lbs x 8
185 lbs x 6
205 lbs x 4 x 2 sets
225 lbs x 3 x 2 sets
235 lbs x 2 x 2 sets
245 lbs x 1 x 2 sets
235 lbs x 3 (normal grip)
185 lbs x 10 (close grip)

Bent Over Rows
135 lbs x 5
165 lbs x 5
185 lbs x 5
205 lbs x 5
225 lbs x 5
*Just testing the waters here. I didn't like doing this lift due to fear of weight going forward when bringing the bar down

Dumbbell Curls
30's x 12 x 3 sets

CoC Grippers
#1 x 10
#1.5 x 5
#2 x 1
#1.5 x 10 (right hand), #1.5 x 5 (left hand)
#1 x 15 (right hand), #1 x 10 (left hand)

*Obviously a completely winged workout far below max effort. I was also doing work in the new garage throughout.
 
Press
2x5x61, 4x61

FUCK. Missed on the very last rep.

Clean & Jerk
5x1x80

Clean was good, Jerk wasn't as tight on a couple of the reps as I wanted.

Do you guys use a stretch reflex out of the bottom when you Press?
 
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