Training - 28th Nov. 2013

Snatch Pulls up to 135x3 and then Power Snatches up to 115
Back Squat: Upto 255, 235x3x3, 215x2x6
Glute Ham Raise: 5x5
Ab Wheel 3x

More technique work on Snatch. Back squats were tough today, was pretty tired from work and constant lack of sleep.

Training - 27th Nov. 2013

Clean and Jerk: 1+1 @ (175,185,185,185,175*)
Snatch Pulls from ground, bunch of sets capping in 135x3x3
Ab Wheel 3x

Similar to yesterdays session. Clean and Jerks starting to improve, crashed a bit on the second 185 but the other two were pretty good. Missed 175 Clean, got a bit forward.

Training - 26th Nov. 2013

Power Clean + Clean + Jerk: 165x4x(1+1+1)
Snatch Pulls from the Blocks: Upto I think 135x3x3, lots of reps at 115 and 95
Ab Wheel 3x

More form work for Snatches, getting better at timing the arm pull.

Training - 25th Nov. 2013

Snatch Pulls without Rebend - I think I went up to 135x2x3..did a lot of sets at lower weights
Power Snatches: I think 115x2x2
Front Squat: 3x(5/3/1) @ (185/195/205, 190/200/210, 195/205/215)

This weeks going to be a bit different since it's only a 4 day week for me. (going home on Friday). I decided I'll take a little break from the program and focus on some technical stuff. Today I was pulling with straight arms and activated lats and then Snatching for some transferability.

Snatching with straight arms doesn't really work very for me unless I widen my grip, which I don't want to. Pretty conflicted on this technical conundrum. Hopefully the smart men at Reddit can help me out.

Weekly Training Video #5:- Nov 18th 2013

Pretty crappy week for Snatching again. Big part of that is technical adjustments. Trying to get more Lat activation to reduce the arm bend a bit. Not only hard but throws me off the groove majorly.
Pretty confused on how much arm bend is optimal for me, it allows me to use a narrower grip while still pulling high to my hips...But more arm bend also results in a reduction of Hip Power output, and I think it probably affects timing on the receive.

Arm bend on clean is pretty freakishly awesome though.  :D

Lat activation started getting much better towards end of week.
As far as I can tell, the bar path looks alright. I'm sure there's room for improvement though. Need to do that for the Clean too.

I think a video got cut short here by accident (that 165 CJ was meant to have a Power Clean at the beginning :D )

Training - 23rd Nov. 2013

Snatch: 135: (0+0, 1+1, 0+1), 140x3x0

Back Squat: Upto 255x1x1, 235x3x3, 215x2x6

Behind the Neck Snatch Grip Press: 65x5x7

Glute Ham Raise: 5x5

Rows: 120x3x10

Ab Wheel 3x

Blergh! Pretty sucky session. Was tired and not really up to it going in, and then more attempts at technical adjustments resulted in some blergh Snatching (or lack thereof!)

Squatting felt far too heavy. Same weights as last week, except last week I had an extra day of rest first. 

Training - 22nd Nov. 2013

Power Snatch + Snatch: 125: (2+1, 2+0, 0+1, 2+0)
Power Clean + Clean + Jerk: 165x4x(1+1+1)
Snatch Pull: 135x3x3, 145x1x1, 155x1x1
Ab Wheel 3x

Snatches didn't go too well today as is evident. Probably the worst session as far as # of made lifts so far in this cycle. However, I did bump up the weight significantly for this complex...while also making a bunch of technical adjustments so it is fully expected.
Good thing is that the Lat activation was feeling a lot more prevalent today.

Training - 21st Nov. 2013

Clean and Jerk: 1+1 @ (175,185*, 185,185, 175)
Front Squat: Upto 225, 3reps @ (195,200,205)
Push Press: 115x5x5
Glute Ham Raise: 5x5
Ab Wheel 3x

Getting a bit better at receiving tighter. Thinking Power Cleans...Can Power clean 185 which is 5 lbs from my best. So, lots of room for improvement. Or at least a lot of pulling strentgh.

Sucky thing: ended up front squatting a single @ 205 when warming up with an uneven bar (ended up being 210 with an extra 5 on the left side where I got hurt!) . Back felt bad...but not too bad. Oh well, gotta be careful.

Training - 20th Nov. 2013

Snatch Pull + Snatch from Blocks: 125x2x (1+1) 135* Miss
Power Clean + Jerk: 155x4x (2+1)
Clean Pull: 3 reps @ (165,170,175), 1 @ (185, 195)
Ab Wheel 3x
Dips 3x

mmm got too carried away chatting away with friends and a short session turned way too long :p
No worries, good times had are always awesome.

Lat Activation better on Snatching from the blocks. Still, when weight is heavier and I start thinking to pull hard with arms for the third pull, they often pull too soon.

Training - 19th Nov. 2013

Snatch: 135x(2,2,1,2,1)
Front Squat: 5/3/1 @ (180/190/200), (185/195/210), (190,200,220)
Jerk: Mainly Singles up to 200

Got in a bit late today, so skipped the Ab stuff.

Right side of the back was feeling a bit off all day, tight traps and the such. Unusual, and bugged me during snatches and front squats, but afterwards felt more or less fine.

Dear Lats, why do you not heed my call? :(

Weekly Training Video #4:- Nov 11th 2013

Decent week. Wasn't really feeling the Snatches though. 

Focusing on Lat Activation when Snatching and receiving tight when cleaning

Training - 16th Nov. 2013

Snatch: 135x2x2, 140x1x(1+0), 145x2x0
Back Squats: Upto 255, 235x3x3, 215x2x6
Behind the Neck Sn.Grip Press: 65x5x7
Glute Ham Raise: 5x5
Rows: 120x3x10
Ab Wheel 3x

Not the best day for Snatching. Wasn't really feeling it, form broke down a bit. Failed 145 twice and just called it. The 135s went well, but afterwards was a bit bleh.

Much better for Back Squats though, felt strong and fast.

Weird shin pain. Shin splints...are those a thing? Wonder how this happened, doesn't really seem lifting related but I digress.

Training - 15th Nov. 2013

Power Snatch + Snatch: 2+1 @ (115,115,120,125)
Power Clean + Clean + Jerk: 4x1+1+1 @ 165
Snatch Pull: 135x3x3, 145x1x1, 155x1x1
Dips 2x, Ab wheel 3x

Lots of focus currently on better activating lats during the pull on the Snatch and receiving tighter in the clean.

Training - 14th Nov. 2013

Clean and Jerk: 1+1 @ (175,185,185,185,175)
Front Squat: Heavy single upto 225, 3 reps up to 195, 2x5 @ 115 for speed
Behind the neck Sn.Grip Press: barx2x10, 65x2x7
Glute Ham Raise: 5x5
Ab Wheel + Rows 3x

Decided to change things a bit. Plan is to Clean and Jerk heavy singles more often. Idea being that I panic at heavier weights and also need to better control the descent of the bar. Tomorrow I'll do more reps.

Back felt bleh, but this is the most intense day for it. Happy with Front Squats at least.

Tried doing Push Press, but was a bit iffy with the back so I decided not to risk it and just switch it with the presses.

Training - 13th Nov. 2013

Snatch Pull + Snatch from blocks: 95x2x(4+1), 105x2x(3+1), 115x3x(2+1), 125x1x(1+1), 135x(+1)
Power Clean + Jerk: 155x4x(2+1)
Leg extension clean pull: 165x3x5
Ab Wheel, stretching

Pretty good.
Changed the type of clean pull, but this one ended up being a bit weird on the back. Primary focus was better activation of lats.

Training - 12th Nov. 2013

Snatch: 130x(2,1,2), 135x(2,2)
Front Squat: 3x (5/3/1) @ (175/185/195, 180/190/205, 185,195,215)
Jerk: 135x3x2, 155x2x2, 165x1, 175x1, 190x1
Ab Wheel 3x

Always a bit weird to train after a few days off.
But not a bad day at all.

Front Squats were iffy with the back, but afterwards it felt great. So I'm not really sure what to think. It seems like the back does NOT like me NOT training for a while. Which is weird.
Skipped Facepulls/Rows, opting for some stretching instead.

Weekly Training Video #3:- Oct 27th 2013

Snatch PR is not really a big thing, considering it's 5lbs. But, it is infinitely more confident than my previous 150. Additionally, recently training hasn't been going too well, so it was well needed for mental happiness. 

Can and should be doing more.

(It's at 3:37)

Training - 7th Nov. 2013

Back Squat: Work upto 245, 225x3x3, 205x2x6
Face Pulls 3x, Ab wheel 3x

Still going relatively easy on squats. Still not really back to full strength on them either. Haven't been squatting enough recently, and haven't had the opportunity to load accordingly. All in due time.

Training - 6th Nov. 2013

Snatch: Maxing. New PR of 155lbs (70kg)!
Push Press: 115x5x5
Glute Ham Raise: 5x
FacePulls 3x, Ab Wheel 3x

Yay! Finally a Snatch PR. Today was a BONUS day. Since I didn't want to start a new week because I won't get a chance to train this weekend, I decided to max Snatch today and finish the week tomorrow with squatting.

Anyway, things have not been going well. I've been feeling pretty depressed about training, so a PR is exactly what I needed. and, it was WAY more confident than my previous best of 150.
Good times!!

Can definitely do more. Tried 160, was out of gas at that point unfortunately, so it didn't go so well.

Training - 5th Nov. 2013

Power Snatch + Snatch: 115x4x(2+1)
Clean Complex: Clean Pull from the blocks x2, Power Clean from blocks, Clean, Jerk 4x@135
Snatch Pulls: 2x3, 1x3 (long pull)
Rows 3x, Ab Wheel 3x

So last times re agitation of the previous injury lasted longer than I wanted. Was testing the waters today, and was happy with the results. Back felt asleep, and waking it up is tricky.

For some reason, Snatch Pulls are hurting the left shoulder. Must be due to inactivation of upper traps.

The Saga of Zammar the Great #2 - Tristan

She was standing at the crest of a small hill, the winds blowing her long black hair violently. Black clouds rolled over head, hiding the full moon and dousing the Earth in their fury. A flash of lightning. For a single fleeting moment, an immense ivory tower illuminated in the distance. At it's flat cap, a stream of red cloth billowed wildly, attached to the hilt of a greatsword.

Shielding her face from the fury of the storm with an arm, she trudged slowly down the hill and across a muddy plane to the tower. She had to climb it. She didn't know why, but it was important. She had to reach that sword. Another flash of lightning as she approached the ivory walls. A face grinned out at her. No, a decorative carving she decided.

She felt the smooth ivory and found recesses and openings large enough to lodge her hands and feet in. She started the arduous ascent. Her left arm hurt.

Hours seemed to pass and still she climbed. Against strong winds and rain battering her face. Her limbs burned fiercely. She looked down, there was only darkness. She closed her eyes and continued the climb. Another flash of lightning. Another face grinned out at her from the tower. Bright white light illuminating empty eye sockets. She used it as the next opening to lodge her hand in and continued upwards.

Centuries passed before she reached the top. Her arms, ready to give out, thrust her body upwards one last time as she scrambled on to the flat surface, lying flat on her back, breathing heavily. She closed her eyes against the stinging rain, losing mind to the mysteries of the unconscious. A flash of white light illuminated her eye lids, the distant roar of thunder breaking her trance. Not yet she thought. She had work to do.

She clambered to her knees and stood up. There was no sword. A sinking feeling in her chest. She was always useless. She began to walk towards the far edge of the tower. An audible crunch ripped through the noise of the storm. She looked down, there lay a cracked skull. Human. Child. Her eyes wide with fear, she backed away. Another crunch. She ran to the edge, the roar of thunder drowning out the breaking of bones. As she reached the edge, another flash of lightning illuminated the world.

Beneath her lay the ruin of a mighty civilization. Tall walls, broken. A shadow of their former glory. Houses, crumpled to the ground. A reminder of memories long lost. An immense statue of a mighty warrior, once glorious. Now, shackled in submission. The entire picture painted with the bones of the once living.

She backed away, shaking her head in denial. Her foot caught on something. A bone, sticking high out of the tower. She fell backwards, her arm looking for the ground that wasn't there. She tumbled off the edge of the bone tower. The flat turreted roof rushing away and into the stormy sky. She fell, on and on it seemed. Forever, into the darkness.