Thunderhead Unchained

6.17.2016
Friday

Squat

45 x 3
135 x 3 x 3
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
405 x 1
455 x 1
485 x 1 - PR +10#

Snatch

95 x 2 x 3
115 x 2 x 3
135 x 3
155 x 2
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1
225 x 1
235 x 1
245 x 0



Snatch Pulls

245 x 3
 
Last edited:
6.18.16
Saturday

Underate last night, so I felt a little flat in today's training session.

Clean and Jerk

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

Clean pulls

325 x 3

Stiff Legged Good Mornings

95 x 4 x 10

Weighted Dips

25 x 3 x 12
 
6.20.2016
Monday

Front squats - last rep paused

135, 195, 225, 275 x 3
315 x 2
355 x 2
385 x 3

Clean and Jerks

135 x 3
155 x 3
185 x 3
225 x 1
245 x 0 - tore callus badly

Switched to deadlifts

315 x 3
365 x 3
405 x 3
455 x 3
495 x 1

4 inch deficit deads

405 x 2 x 6 - brutal. Last set knocked the wind out of me.

Weighted pullups

25# x 10, 6, 4 reps

GHR

10# x 6 reps
BW x 8
 
6.21.16
Tuesday

Power snatch

95 x 2 x 3
115 x 2 x 3
135 x 3
155 x 3
175 x 2
195 x 1
215 x 1 - PR +10 Power snatch
225 x 1 - PR +20 Power snatch

235 x 0

Snatch pulls (2 inch deficit)

235 x 1 x 3
245 x 1 x 3

2 inch deficit snatch deadlifts

315 x 6
335 x 6

Klokov press

45 x 6
95 x 8
115 x 8
135 x 6

OHP

155 x 5
185 x 5
205 x 5

Weighted pullups

45 x 3 x 5
BW x 8
 
Here's a comparison of my bar paths of the snatch. They're 2 months apart. The weight of the barbell on the left is 115 lbs, iirc, and the weight on the right is 235 lbs.

nB001As.png


All in all, I'm pretty satisfied with the progress I've made in the two months. I'm not flinging the bar away from my body anymore during the second pull and my feet are not moving forward during the catch. The movement feels more fluid, efficient, and effortless; weights that I've struggled with in the past are now part of my warmup.

Here's some of the things I've worked on to improve the efficiency of the lift:

Position: I use a wide stance with the toes pointed out (An advice I took from a Klokov instructional), and put my shoulders in front of the bar during the starting position.

Tall/muscle/hang/dip snatches with light weights with heavy emphasis on keeping the bar close to my torso during the second pull.

Snatch balance/drops to improve the stability of the catch - I'm still working on this at the moment. I have a tendency of walking forward during the recovery with sub max/max weights.

Breathing: I inhale and open my mouth before the pull and briefly, but violently exhale as soon as the bar contacts my hips. Before, I used to hold my breath in throughout the whole lift, which made me very lightheaded and even close to blacking out sometimes.

 
Congrats on all the recent PR's, especially that 485 squat. 500 hundreds right around the corner, closing in on a monster milestone.
 
June 22, 2016
Wednesday

Squat

135, 185, 225, 275 x 3
315 x 2
365 x 1
405 x 1
455 x 1
495 x 1 +10# PR



Clean & Jerk

Could only do light weights today

135 x 1 x 3
155 x 1 x 3
185 x 1 x 3
225 x 3 x 1


4 in Deficit Deadlifts - pause at knee

225 x 6
275 x 6
325 x 6
345 x 6

Left shoulder's been bothering me and affecting my C&J.
I need to move my things out of my apartment in San Diego because my lease is up by the end of this month. I may or may not lift in the next couple of days.
 
Sunday 6.26.16

Shit day and wasn't feeling it, but I'm glad I trained regardless.

Squat

45 x 2 x 3
135 x 3 x 3
185, 225, 275, 315 x 1 x 3

Snatch

95 x 3 x 3
115 x 3 x 3
135 x 2 x 3

Pullups

45 x 1 x 5
BW x 3 x 10
 
Monday
June 27, 2016

Front squat

135 x 2 x 3
185 x 1 x 3
225 x 1 x 3
275 x 1 x 3
315 x 1 x 3
365 x 1 x 1
405 x 1 x 3 - PR +2 Reps

Clean and Jerk

135 x 2 x 3
185 x 1 x 2
225 x 1 x 2
245 x 1 x 2
265 x 1 x 1
285 x 1 x 1
305 x 1 x 1
315 x 1 x 1 - didn't attempt jerk - PR +10# Clean

Clean pulls

315 x 1 x 3

Deficit deads - 4 inch

365 x 1 x 3
405 x 1 x 3
445 x 1 x 3
 
Slow and steady wins the race.

June 28, 2016
Tuesday

Squat
45 x 3
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
405 x 1
455 x 1
505 x 0



Snatch

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

Snatch pulls

215 x 3
225 x 3

Snatch grip deads

275 x 3
315 x 3
365 x 3
405 x 1
 
Last edited:
June 29, 2016
Wednesday

Jerks from box

50 kg x 1 x 3
70 x 1 x 3
90 x 1 x 3
100 x 2 x 1
110 x 3 x 1
120 x 2 x 1
130 x 2 x 0

SSB GM

60 lbs x 2 x 6
150 x 1 x 6
200 x 1 x 5
170 x 1 x 6
180 x 1 x 6
 
July 2, 2016
Saturday

Squats

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

Deads

225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
455 x 1
495 x 1 - double overhanded this
525 x 2 x 0
515 x 2 x 0

Deficit dead - 4 inch

455 x 1
425 x 5

Sumo deads

315 x 8
405 x 6

Reverse Hypers

90 x 10
145 x 10

Notes:

First time doing sumo deads. I like them. I'm going to do more of them from now on for accessory.
 
Independence Day, 2016
Monday

Squats

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

Snatch

95 x 2 x 3
115 x 2 x 3
135 x 2
155 x 2
175 x 2
195 x 1
215 x 1
225 x 1
235 x 0, 0, 0 - three misses

Snatch Pulls

235 x 3
245 x 3
255 x 3

Snatch Grip Deadlifts

315 x 3
365 x 3
425 x 1

Snatch Grip Deficit - 4 inches

315 x 3
365 x 3
 
July 5th, 2016
Tuesday

Front Squat

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

Cleans

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

Clean pulls

315 x 3
345 x 2 x 3

GHR

10# x 2 x 6
BW x 1 x 8

Pullups

45# x 3 x 5
 




Sloppy recovery, but a PR nonetheless.
 
Last edited:
7/7/16
Thursday

Power Snatch

Triples with 95, 115, 135, 155, 175, 185

Doubles with 195, 205

Singles with 215, 225, 235 (missed 2x)

Snatch High Pull

Triples with 195, 205, 215

Snatch Grip Deadlift

315 x 3, 365 x 3
405 x 1
445 x 1

Overhead Squats

135, 185, 225, 245 x 3 - last rep paused

275 x 0
 
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