Thunderhead Unchained

That's some deep shit you've typed up.. balls deep.

Huh? What did I say?

Oh look! A bike! Let's go for a bike ride!

zGFEwq9.gif
 
April 15, 2016

Damn. I wasn't feeling well today. Couldn't complete my training today because I was feeling very debilitated and unmotivated.

Snatch

45, 65 x 3 - hang from thighs
95 x 4 x 3 - ditto

115 x 1
135 x 1
155 x 1
175 x 0, 0, 1

No more snatches

F Squats

135 x 5
185 x 5
225 x 3
275 x 3
315 x 1

That's it for today. I'm taking tomorrow off or going light for technique work.


Edit: Got food poisoning.
 
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April 18, 2016

Monday

Snatch

95 x 3
115 x 3
135 x 2
155 x 1
175 x 1
185 x 1
205 x 0 - tore callus. A big fat juicy callus on my left hand. This is the third time I tore a callus in 2 months. Fuck this world.



Squat

135, 185 x 5
225, 275, 315 x 3
365, 405, 425 x 1
465 x 0
385 x 1
365 x 1
335 x 5 - wow. How did my squats get all weak all of a sudden?
315 x didn't attempt
275 x 1 - lower back gave out.

And I'm hobbling like an old fuck. And it doesn't help that my knees are inflamed to shit.

So to hell with snatching heavy for now. I'm going to focus on my technique with light weight because it's shit and needs much improvement. For example, the triple extension of the feet/knees/hips sucks ass and my feet are moving forward as well.
 
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Tuesday, 4.19.16

Late post

Back was aching so I did some light snatches for technique.

45 x bunch x 3-5 reps
65 x bunch x 3
95 x 3 x 3
115 x 4 x 1
135 x 2 x 1
155 x 1 x 1

155 x 1 x 0 - back gave out at the extension point.



Notes:

My feet are not jumping forward anymore.

Triple extension is getting better.

Movement feels less herky jerky.

Aggravated my back pain. Was a bitch getting out of bed. No lifting today.
 
Back is still hurting, so no lifting yet again.

Could feel better tomorrow, I don't know.

Heading up to Los Angeles (FUUUUUUUUUUUU!!!) to see the dogs, my mom, and to pick up my Rogue yoke, reverse hyper machine and some other shit to bring down to Mexico. Might give Sean Waxman's gym a visit tomorrow in the afternoon.
 
Back in Mexico. My back is feeling much better today. Henceforth, I shall take my warmups/PWO recovery more seriously. Foam rolling, stretching, band work, light technique work - all that good stuff. I'll make sure to take my time to properly warmup before I train. Also, recovery after training is another thing I can't neglect. The occasional sauna, ice baths, icing, liniments, etc.

So I did a little more analysis on my form and found some things that need to be fixed:

Triple extension needs improvement. No more catapulting the bar.

Elbows need to be more forward, and point up and not back.

The bar must move in a straight vertical line during the first pull instead of towards the body.




Tomorrow, Sunday, I will do some drills to rectify these deficiencies and unlearn some old habits that have unfortunately been ingrained in me for a long time.

On another note, I have limited internet access at the moment, so my log will most likely be updated late for a while. I'm still waiting for my internet provider to install the cable internet in my new apartment.

Bye, y'all! Y'all come back, now. Ya hear?
 
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I'm jacking up the volume right now so I can increase my body's work capacity. I'm starting to see that this "overtraining is a myth" theory does have credence. I've been feeling like shit since Monday, both mentally and physically and yet I was able to front squat twice yesterday with a max-out at 365. My numbers are slowly climbing up - some new PRs in addition to approaching my old PRs.
 
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April 28, 2016
Thursday

Snatch

135 x 8 x 2

C&J

185 x 10 x 2
 




Been experimenting with the push jerk variation of the jerk. It feels more solid than the normal jerk.

Felt very badly beat up this morning, as expected. No matter, I'll continue to increase the intensity whether my body likes it or not.

Edit: Did not complete evening training. Will max out on the back squat, snatch, C&J, and front squat tomorrow.
 
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April 30, 2016
Saturday

Slept for about 10 hours and still struggled to get out of bed to get to the gym.

Front squat

135 x 3
185 x 3
225 x 2
275 x 1
315 x 1
335 x 1
365 x 1
385 x 0

No more. Exhausted.

3 inch deficits

135, 225, 315 x 3
 
May 2, 2016
Monday

AM

Front squat

135, 185, 225 x 3
275 x 2
315 x 1
345 x 1
385 x 1
405 x 0

Snatch Pull + Snatch

Got this nagging bruise on top of my pubic bone that's been pissing me off for a while. Had to stick with lightweights.

95 x 8 x (2+1)
115 x 2 x (2+1)
135 x 1 x (1+1)
155 x 1 x (0+1) - no snatch pull

Snatch pull

205 x 1 x 3

PM

Back Squat

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

Paused squat - 5 sec

365 x 1 x 1
315 x 2 x 4
275 x 2 x 4

Power Cleans + Power Jerks

185 x 3 x 2
225 x 4 x 1

OHP

185 x 1 x 5
135 x 1 x 5

 
May 3, 2016
Tuesday

AM

Back Squat

135 x 2 x 3
185 x 1 x 3
225 x 1 x 3
275 x 1 x 2
315, 365, 405 x 1
425 x 1 x 0

Snatch

95 x 6 x 3
115 x 4 x 3
135 x 4 x 2
155 x 2 x 1
175 x 1 x 1 - hit the pubic bone again. Hurt like a bitch.

Notes:
Bar is getting closer to the body.
Bruise above pubic bone region almost gone.

PM

Power Clean + Power Jerk

135 x 2 x (2 + 1)
185 x 2 x (2 + 1)
225 x 2 x (2 + 1)
245 x 1 x (2 + 1)

Strained my abdominal muscle after the last clean. No more cleans for today.

Front squat

Couldn't complete due to ab strain.

Weighted pullups

4 x 8 with 25 lb

OHP

135, 155, 185 x 1 x 6
205 x 1 x 4

Note:

I swear to Jebus, I'm never drinking milk before training ever again. Curse my lactose intolerance.

I'm going through what John Broz calls "the dark times" during this phase of training, but I'm sticking through with this program because my numbers are going up despite the volatility of my daily maxes. This shit is fucking rough, but I like it.
 
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5.5.16
Thursday

Snatch

95 x 3 x 2
135 x 2 x 2
155 x 1 x 2
175 x 1 x 1
195 x 1 x 1
205 x 1 x 1 - PR +10
215 x 1 x 0, 0, 1- PR +20



C&J

135 x 1 x 2
155 x 1 x 2
185 x 1 x 2
225 x 1 x 2
245 x 1 x 1
265 x 1 x 1
285 x 1 x 1 - PR Jerk +10 (push jerk)
305 x 1 x 0, 0

Front squat

225 x 3
315 x 2
345 x 1 - almost passed out after the rep. Stopped.

RHE

100 x 3 x 10
 
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5.6.16

Back squat

165 x 3 x 3
195 x 1 x 3
235 x 1 x 3
275 x 1 x 2
335 x 1 x 1
375 x 1 x 1
425 x 1 x 1
445 x 1 x 1
 
Snatch

95 x 2 x 3
115 x 1 x 3
135 x 1 x 3
155 x 1 x 3
175 x 1 x 2
185 x 1 x 1
195 x 1 x 1
205 x 1 x 1
215 x 1 x 0,0,0

C&J

135 x 2 x (1+2)
185 x 1 x (1+2)
225 x 1 x 1
245 x 1 x 1


Front squats

135 x 2 x 3
185 x 1 x 3
225 x 1 x 3
275 x 1 x 2
315 x 1 x 2
315 x 1 x 1
 
5/8/16

Sunday

Front deep knee bends

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

Snatch Grip DL

225 x 1 x 8
275 x 1 x 8
315 x 1 x 8
365 x 1 x 8

 
Mon, May 9, 2016

AM

Snatch

65 x 1 x 3
95 x 1 x 2
115 x 1 x 2
135 x 1 x 2
155 x 1 x 2
175 x 1 x 1
185 x 1 x 1
205 x 1 x 1
225 x 1 x 0, 0

135 x 1 x 3
155 x 1 x 3
165 x 1 x 3
175 x 1 x 3

Back squat

135 x 1 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 2
405 x 1 x 1
455 x 1 x 1
475 x 1 x 1

 
It seems like you get sick and hurt a lot. Just an observation...
 
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