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Srokus View Drop Down
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Almost as strong as the top women +75kg

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 2/13/14 at 9:54am
Been slacking on the log updating, so with the crappy weather, I got some time. 

2-5-2014

AM

No Hook No Feet 90x3 100x3 110x2x4
High Block Clean 100x3 110x2 120x2 130x2 140x2
Push Press 120x4x2 140x3x2

PM 

Snatch 70x2 70 90 110 120 130 
Clean and Jerk 70 110 140 160 175

2-6-2014

Sotts 50x5x5
High Hang Snatch 90x2x2 100x2x2 110x1x4
Low Block Cleans 120x2 130x2 140x2x3
Back Squat 120x4 140x3 160x2 180x2 190x2 200x2 210x2x4

2-7-2014

AM 

Block Power Snatch 80x3 85x2x2 90x2x2 100x2 
Block Power Clean 110x3 120x2x2 130x2x2

PM

Snatch 70x2 90 110 120 130 140x x2 140
Clean and Jerk 70 110 140 160 175 185 190x x4 (made the clean each time, kept getting light headed on the jerk)

2-10-2014

AM 

Block Power Clean 100x3 110x2x2 120x2x2 130x1x2
Hip Snatch 80x3 85x2 90x2x2 100x1x2
Kang Squat 70x5x5

PM

Snatch 90x3 110x2 105x2 110x1x2 120 130 135
Clean and Jerk 120x2 130x2 140 150 160 170 175

2-11-2014

Hip Clean 100x3 110x2 120x2 130x1x3
Jerks 120x2 140x2 150x2 160x2 170x1x3
Back Squats with a pause on the last rep of each set 120x4 140x3 160x3 180x2x2 190x2x2 200x2x3

2-12-2014

Snatch 90x3 100x3 105x2 110x2 120 130x1x3
Clean 120x2 130x2 140x2 150 160 170 
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com
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jsully View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 2/13/14 at 10:10am

When you look back over your training log at the past couple years, are you motivated to keep pushing forward or are you discouraged at your progress. While you have indeed progressed, is it at the rate you had hoped it would? Do you feel this style of training is the best you can do?

Not trying to point out weaknesses or anything, just asking some general questions. I look back over my log frequently and it can get discouraging seeing the same numbers going on now that I did last year or the year before. How do you handle that?
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Srokus View Drop Down
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Almost as strong as the top women +75kg

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 2/13/14 at 10:34am
Originally posted by jsully jsully wrote:

When you look back over your training log at the past couple years, are you motivated to keep pushing forward or are you discouraged at your progress. While you have indeed progressed, is it at the rate you had hoped it would? Do you feel this style of training is the best you can do?

Not trying to point out weaknesses or anything, just asking some general questions. I look back over my log frequently and it can get discouraging seeing the same numbers going on now that I did last year or the year before. How do you handle that?

No worries, it's a legit question. If I'm being frank, it's all about the long term process. I had lofty expectations of quick results and success but the fact of the matter is that this whole thing is new to me and I have quite some time where I will be where I think I should be. I look back at my training log from time to time and yeah it can be disappointing that I am not further along, but I need to keep everything in perspective and focus on pushing forward. Just like you and your throwing, I am constantly working on technique with the lifts trying to make each one better than the last. But the difference is I am trying to focus on the efficiency of the lift WHILE pushing the weight of each lift. I am very happy with my progress, and the frequency and accumulation of benchmark lifts for me is the important thing. It's also hard to deny progress when I watch the videos of when I first started compared to now. 

I think now with Don on board as a coach my training is as good as it's been. With Don, I am rarely going max and focusing more of accumulation of reps above my 80%. For me this is what works best. The maxing out all the time was beating me down too often. This last training cycle has been great for me in terms of fixing issues, accumulating volume, and slowly pushing the lifts. So in the end, yeah things aren't exactly where I'd like them to be but they are moving along (even if it's at a snail's pace) and I am ok with that. As stated before my one goal is a long term goal. I got a long ways to go and plenty of room to improve on.  Hope that answers your question.
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

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Srokus View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 2/17/14 at 8:32am
2-14-2014

AM
Power Snatch off Blocks 80x3 85x2x2 90x2x2 100x1x2
Power Clean off Blocks 100x3 110x2x2 120x2x2 130x1x2

PM
Snatch 50x3 70x2 90 110 120 130 140x13x x3 130 135x 135 140x
C&J 70 110 140 160 175 185x x5 (clean only) 185 (super easy)

The week in general sucked. A combo of things but it is what it is. 
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com
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Srokus View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 2/22/14 at 9:03pm
2-15-2014 

Back Squat 120x4 140x3 160x3 180x3 190x2 200x2 210x2 220x2x2
Snatch Grip Press 70x4x3 80 x3x2 90x2x2

2-17-2014

AM 
High Block Clean 100x3 110x2 120x1x2 130x1x2
Low Blocks Power Snatch 80x3 85x2x2 90x1x2 100x1x2
RDL 90x5x2 100x4x3

PM
Snatch 90x3 100x2 105x2 110x1x2 120x1x2 130x x2 130
Clean and Jerk 120x2 130x2 140 150 160 170

2-18-2014

Low Block Cleans 120x3 130x3 140x2 150x2x3
Back Squats 120x4 140x3 160x3 180x2 195x2 210x3x3

2-19-2014

AM
No Hook No Feet 90x3 100x2x2 105x2x3
Block Power Cleans 100x3 110x2 120x2 130x1x2
Jerk 120x2 130x2 140x2 150x1x2 160x1x2

PM
Snatch 50x3 70x2 90 110 120 130x x2 135x 135
Clean 70 110 140 160 175

2-20-2014

Sotts Press 50x5x2 60x5x2 70x5
High Hang Snatch 90x2x2 100x2x2 110x2x3
Back Squat 120x4 140x3 160x2 170x2 180x3x2

2-21-2014

AM 
Power Snatch 80x3 85x2x2 90x2x2 100x1x3
Power Clean 100x2 110x2x2 120x2x3

PM 
Snatch 50x3 70x2 90 110 120 130 135 140 
Clean and Jerk 70 100 120 140 160 170 180  190x x2

2-22-2014

Back Squat 120x4 140x3 160x3 180x2 190x2 200x2 210x2x3
Snatch Grip Press 50x4 70x4 80x3x2 90x1x2 50x10

Work is over, now time to get right for the Arnold. Don't ask me how I am feeling or what I expect to hit because honestly, this one is a crap shoot. I'm opening around 140/190 and we will see how it goes from there. This is the first time I have no real bearing on how things are going to go. 
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com
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Srokus View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 3/07/14 at 8:37am
3-5-2014

So the Arnold has come and gone. Things did not go great, I made my openers 141/190. Missed 147 out front (didn't even feel close) and clean 200 (got light headed). The conditions weren't ideal but bottom line I did not get it done. Not too surprised or upset about it, the prep for the 2.5 months leading up to it bit the big one on my end. Got to be better about that so here's the plan:

-Diet, I am going strict gluten free (more so to not be as much of an ass to my wife due to her being celiac) with one cheat day and still following a carb backloading format with my eating. Not counting macros or calories (except for protein, maybe). Just going to load up on good fats, protein, veggies, and relying on potatoes, grits, and rice for my carb sources. Oh, and lots of water.

-Medical care, this is where I really flew the coop. I need to get back into a habit of seeing my chiro/PT guy, he does great work and given laziness I didn't make an effort to see him. 2x a month here and once a month to a massage person for any issues I need. Getting back on this will allow for me to not have to do so much mobility and self maintenance and be able to relax and do other things outside of the gym. 

-Training, not much is changing here, Don's program was great and it is more what I need. Making minor tweaks to my technique and switching up my shoes to a higher heel. The biggest adjustment is I am taking the time I need to warm up, I neglected this towards the end.

All in all none of this is rocket science and I know it's what I need and what I have done in the past. The problem was winning my first major competition coupled with a short turn around to get ready for another had me putting things off. Not so much, I need to get back to doing my thing. I'm posting this mostly to be held accountable sort of for those who read these posts. We got back Monday and I took the past few days off and will get back in the gym tomorrow.

3-6-14

Back in the gym and just getting going again. 

Snatch off blocks at the knee 90x3 100x2x2 110x2x2 115x2x2
Front Squats 120x3 130x3 140x2 150x2 160x2x2 170x2x2
Pendlay Rows 90x5x2 110x4x3

So Swole
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

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TheJeff696 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/07/14 at 9:06am
I saw you watching the comp at Arnold but you were sitting and it was crowded and I couldn't get in there to say hi but I'm glad you're not too discouraged. For what its worth I like reading your log, makes me feel like I could always do more with my training/diet/etc. 
Jeff Kaste



"I think there's a Squatch in these woods..."
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Srokus View Drop Down
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Almost as strong as the top women +75kg

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 3/08/14 at 5:36pm
Originally posted by TheJeff696 TheJeff696 wrote:

I saw you watching the comp at Arnold but you were sitting and it was crowded and I couldn't get in there to say hi but I'm glad you're not too discouraged. For what its worth I like reading your log, makes me feel like I could always do more with my training/diet/etc. 

Thanks Jeff, I appreciate it my man.
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

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Srokus View Drop Down
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Almost as strong as the top women +75kg

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 3/08/14 at 5:41pm
3-7-2014

AM
Power Snatch 90x3 100x2x2 110x2x2 115x2x2
Power Clean 100x2x2 110x2x2 120x2x2 130x2x2

PM 
Snatch 50x3 50x2 70x2 70 90 110 120 130x 130x 130 110x2 115x2 120x2
Clean and 2 Jerks 70 110 140 160 170 
Cooper Complex (clean, front squat, 3 jerks, 5 back squats, 2 behind the neck jerks) seriously a dumb one but why not have some fun. Did 140 easy then tried 155 and missed the last jerk. Seriously could not feel my legs. 

3-8-2014

Back Squats (with a pause on the last rep) 120x4 140x4 150x4 160x3 170x3 180x3 190x3x2
Jerks 120x2 130x2 140x2 150x2 160x2 170x1x3 
Chinese Deads 100x10x3
Feet Elevated Push ups 2x10
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

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Srokus View Drop Down
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Almost as strong as the top women +75kg

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 3/12/14 at 7:48am
3-10-2014

AM
Power Clean+2 Push Press 100x2 110x2 120x2 130x1x2 140x1x2
Back Squat 130x7 150x4 170x4 190x4 200x4x4

PM
Snatch 90x3 100x3x2 110x3x2 120x2 130x2miss 130x2
Clean and 2 Jerks 120x2 130x2 140x2 150x1x2 160x1x2

The power cleans were borderline at best around 140, no clue what my deal is here. But as Travis puts it would rather struggle to power clean 15o or clean 200...Oh and volume is a heartless biotch. Hands and back were fried for sure.

3-11-2014

Power Snatch 80x3 90x3 100x2x4
Snatch Comp. Pull 100x3x2 120x3x2 140x3x2 
Kang Squats 70x8x2 90x8x2
Shoulder Stuff x10 each way GHD Sit Ups 3x15

I just took a look at the program for the rest of the month. Strong as all get out doesn't even begin to describe how I am going to feel after this whole phase is over. Also makes my wheels start spinning as to what I need from each training cycle...Sometimes this progress thing needs to be clear and simple, ha ha ha. 
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 3/12/14 at 8:28am

What sort of ROM do you get on your GHD situps?  I know that must sound kinda silly, but I always feel like I might be going too far and asking for a low back injury.

"Strong as all get out"
 
^^^Too late Big Swole.  Too late!
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Srokus View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 3/13/14 at 8:11am
Originally posted by Duncan McCallum Duncan McCallum wrote:

What sort of ROM do you get on your GHD situps?  I know that must sound kinda silly, but I always feel like I might be going too far and asking for a low back injury.

"Strong as all get out"
 
^^^Too late Big Swole.  Too late!

Umm a lot? I try to do more planks and palloff press stuff but when I do GHD sit ups I put med ball on the ground and when I come down I reach for it and get as much range of motion as possible. Keep in mind it is a controlled ROM and I am not flopping throughout which can lead to injury. Hope that helps. 

3-12-2014

AM
High Hang Snatch+Low Hang Snatch 90x2 105x2 115 115 120 126
Back Squats 120x4 130x4 140x4x2 150x4
RDLs 80x6x4

PM
Snatch 90x3x2 100x2x2 110x2x2 115x2 120x2 130x2miss 130x2
Clean 120x2 140x2 150x2 160x2 170x2 

The snatch complex first thing in the morning sucked, especially the 4 reps  for the doubles. I wasn't sure how the afternoon was going to go but I hit 130x2 again without straps and it felt better than when I did it Monday. The cleans felt really good and I believe 170 is a PR, I have doubled 170 off of other things but never from the floor which is my weakest part of the lift. Things are so far so good.
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com
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Srokus View Drop Down
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Postaholic

Almost as strong as the top women +75kg

Joined: 9/03/08
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Points: 1254
Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 3/20/14 at 7:32pm
3-13-2014

Sotts Press 50xx2 70x6x2
No Hook No Feet 90x3x3 100x3x2 105x3x2
Clean Pull 130x3 160x3x3 170x3x2

3-14-2014

AM
Power Cleans 100x3 110x3x2 120x3x2 130x2x2
RDLs 100x2 120x5x2 130x4x2

PM 
Complex 3 cleans+3 Front Squats+3 Jerks I tried 170 and did not make it, oh well. Did some snatches up to 130 afterwards

3-15-2014

Back Squat 120x7 140x5 160x4 170x4 180x4 190x4 200x5x5
Bench press 60x10x2 100x8x2 120x5x3
Rope Pulls x5

3-17-2014

AM Clean Pull+Clean 120x2 130x2 140x1x2 150x1x2 160x1x2 Back Squat 130x7 150x4 170x4 190x4 200x4x4

PM Snatch 90x2 100x2 110x2 115x2 120x1x2 130 135 
Clean and 2 Jerks 120x1x2 130x1x2 140x1x2 150x1x2 160

3-18-2014

Clean+Front Squat+Clean 120x2 130x2 140x1x2 150x1x2 160 
Snatch Pull 100x3x2 120x3x2 140x3x2
Kang Squats 70x8 80x8 90x8 100x8

3-19-2014

AM High Hang Snatch+Low Hang Snatch 90x2 100x2 110 115 120x 120 120x 120x 120
Front Squat 120x4 130x3 140x3 150x3x2

PM Snatch 90x2 100x2 110 120 120 130 135x x4 135
Clean+Clean and Jerk 120x1x2 130x1x2 140x1x2 150x1x2 160x1x2

3-20-2014
No Hook No Feet 90x3 100x2x2 105x2x2 110x2x2 115x1x2
Clean Deadlift 140x3 160x2 180x2 190 200 210 

A whole lot of reppity reps going on and my hands hurt for the first time in my training career. 
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com
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Almost as strong as the top women +75kg

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 3/27/14 at 1:02pm
3-21-2014

Power Snatch 80x3 90x2 100x2x2 105x2x2
Drop Snatch 70x3x2 90x3x2 100x2x2

3-22-2014
Back Squat 120x8 140x4 160x4 170x3 180x3 190x3 200x3 210x4x4

3-24-2014

AM Power Clean+Push Press 100x2 110x2 120x1x2 130x1x2 140x1x2
Back Squat 130x6 150x4 170x4 190x4 200x5x5

I really do suck at power cleans but they are getting better. Legs are getting a sick pump these days as well. 

PM Snatch Pull+Snatch Pull+Snatch 90x2 100 110 120x1x2 130 
Clean Pull+Clean 120x2 130 140 150 160x1x2 170

These pull things sucked because it was pretty much like doing triples and doubles without having to finish all of them. I'll take it. 

3-25-2014

Power Snatch off blocks 80x3 90x2x2 100x2x2 150x1x3
Snatch Deadlift 110x3 120x3 130x3 140x3 150x3x3

These powers weren't so bad this time around.

3-26-2014

AM 3 Position Snatch (floor, knee, hip) 90x2 100x1x2 110x1x2 115 120x 120 
Back Squat 120x5 130x4x2 140x4x2 150x4x2

PM Snatch Triples 90 90 100 100 110 110 115 120 130x 130 PR
Clean+Push Press 120x2x2 130x2x2 140x2x2 150 160 170 PR

3-27-2014

Sotts Press 50x5x5
Power Clean Off Blocks 105x3x2 115x3x2 125x3x2
Clean Pulls 150x3 160x3x2 180x2x3

Working on staying long on the legs and what do you know, it worked out better. 
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com
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Almost as strong as the top women +75kg

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Points: 1254
Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 4/07/14 at 9:27am
3-28-2014

AM 
Power Snatch off Blocks 80x3 90x3x2 100x2x3 110x1x3
Drop Snatch 70x5 90x3x2 110x3x2

PM 
Back Sqauts 120x6 140x4 150x4 160x3 170x3 190x3 200x3 210x3x3

3-31-2014

AM
 Power Cleans off Blocks 105x3x2 115x2x2 125x2x2 135x1x3
Back Squats 120x7 140x4 160x4 170x4 180x6x4

PM 
Snatch 90x3 100x3 110x3 115x3 120x2 130x2 135x2(miss) 135x2(miss) 135x2 PR
Clean and Jerk 120x2 130x2 140 150 160 170 180 185

4-1-2014

Clean+Front Squat+ Push Press 70 100 120x1x2 130x1x2 140x1x2 150
Snatch Pulls 110x3 120x3x2 130x3x2 
Kang Squats 70x6x2 80x6x2 90x6

4-2-2014

AM 
Snatch with pause at knee 90x2x2 100x2x2 110x2 115x2 120x2
Front Squat 120x3 130x3 140x2 150x2 160x2 170x3x2
RDLs 120x5x4

PM
Snatch 90x3 100x2 110x2 115x1x2 120x1x2 130x1x2
Clean Triples 120 130 140 150 160 180 PR

4-3-2014
Sotts Press 50x5x5
Lo Hang Clean 120x2x2 130x2x2 140x2 150x2x3
Clean Deadlift 160x4 180x4 190x3 200x3 210x2x2

4-4-2014 

AM Power Snatch off blocks 80x3 90x3x2 100x3 105x2x2
Drop Snatch 70x3 80x3 90x3 100x2x2
Overhead Squats 90x5 100x5 110x5 115x3

PM
Pull+Snatch 90x1x2 100x1x2 110x1x2 115x1x2
Clean and Jerk 120x2 130 140 150 160 170 180x1x2

4-5-2014

Back Squat with pause on last rep 120x7 140x7 160x5 170x5 180x5 190x6x3
Jerks 120x2 140 150 160x1x2 170x1x2 180x1x2

That about does it for last week. 
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com
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Almost as strong as the top women +75kg

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 4/16/14 at 9:01am
4-7-2014

AM
Pull+Power Clean 105x1x2 115x1x2 125x1x2 135x1x2 140x1x2
Back Squats 130x7 150x5 160x4 170x4 190x5x4

PM
Pull+Snatch 90x1x2 100 115 120 130miss 135 missx3 135
Clean and Jerk 120x2 130x2 140 150 160 170 180x1x2

4-8-2014
Cleans off blocks 120x3 130x3 140x2 150x2 160x2x2
Snatch Deadlift 110x5 120x4 130x3 150x3x3
Kang Squats 70x6x4

4-9-2014 

AM 
Snatch with pause at knee 90x2 100x2 110x2 115x2 120x2
Back Squat 120x7 130x5 140x5 150x5 160x6x3
Back Extensions 4x8

PM
Snatch 90x3 100x3 110x3 115x3 120x2 130 130miss 140
Clean and Jerk 120x2 130x2 140 150 160 170 180x1x2

4-10-2014

Press from the Split 4x6
No Hook No Feet 90x3x2 100x3x2 110x2x3
Clean Pull with pause at knee 140x3 160x3 170x3x3

4-11-2014

AM 
Power Snatch 80x3 90x3x2 100x3x2 105x3x2
Drop Snatch 70x3 80x3x2 90x3 100x3x2
Snatch Grip RDL 90x6x4

PM
Snatch 50x2 70x2 90x2 100x2 110x2 120x2 130x2 140x2 missx3 140x2 PR
Clean 120x2 140x2 160x2 180x2 PR 190x2 (1) miss, wanted that 190, oh well

4-12-2014

Back Squat 120x4 140x4 160x4 180x4 190x4 200x4 210x5x4
Jerks 120x3 140x2 150x1x2 160x1x2 170x1x3

4-14-2014

AM
Power Clean (Ugh) 105x3 115x2 125x2x2 135x2x2 140x2x2
Back Squat 130x7 150x5 170x3 190x4x5

PM
Snatch 90x3 100x3 110x2 115x2 120 130 135 missx2 135 140 missx3 120 130 140 missx2 140
Clean and Jerk 120x1 140x1x2 160 170x1x2

4-15-2014

High Hang Snatch 90x3x2 100x3x2 110x2x2 115x2x2
Snatch Pull 120x3x2 130x2x2 140x2x2
Mid-Upper Back Extensions 4x8
Ab Wheels 3x10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 4/22/14 at 8:46am
4-16-2014

AM
High Hang/Hip Snatch 50x2 70x2 80x1x2 90x1x2 100x1x2 110x1x3 115
Front Squats 120x4 130x3 140x2 150x2 160x2 170 180x2x2
Snatch RDL 75x5 90x5 110x3x2

PM
Snatch 90x2 100x1x2 110x1x2 115 120 130 135x1x2
Clean 120x3 130x3 140x2 150x2 160x2 170x2x2

4-17-2014

Sotts Press 5x5
No Hook No Feet off blocks 90x3x2 100x3x2 110x2x2
Snatch Deadlift 110x5 120x4 135x2 145x2 155x2x2

4-18-2014

AM 
Power Cleans off blocks 100x3x2 115x3x2 125x2x3
Drop Snatch 70x5x2 80x3x2 90x2 100x2x2

PM
Snatch 50x3 70x2 90 100 110 120 130 135miss x2 135 140 missx2 140 145miss x2
Clean and Jerk 90 120 140 160 175 185missx3

Rough one there, no clue.

4-19-2014

Back Squat 120x4 140x4 160x3 180x3 200x2 210x2 225x3x3
Jerk Supports 120x3 140x2 160x2 170x2 180x2 190x2

4-21-2014

AM
Power Clean 105x3 115x2 135x2x2 140x2x2
Back Squats 120x7 140x4 160x4 180x4 190x4 200x5x3
 
PM
Snatch Pull+Snatch 90x2 110x2 110x1x2 115x1x2 120x1x2
Clean and Jerk 120x2 130x1x2 140x1x2 150 160 170 180

Things are feeling a little rough as of late.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 5/07/14 at 8:50am
I haven't posted in a while, my bad. I am in the process of closing on a house and I had Ariel Stephens, and her coach Jacob Tsypkin, staying with me all week so I had other obligations. The meet itself went pretty well. Better than I expected given that I coached at least one lifter in every session the day before. Snatches went 140/145/150x Clean and Jerk 190/200/205x. I pinched a nerve a few weeks back and it's getting better. Between dry needling, cold laser, and accu-stim, it's healing, slowly, but healing. It effected me a bit, but it's nothing too serious. Lots of good lifting and we will have some new teammates soon, so with that in mind Monday morning was spent expanding our training area. We have almost 20 individual stations now to train at, which is crazy to think about since we started with 4 in that old warehouse 2 years ago. Anywho back on to training for the week is as follows so far:

5-5-2014

Back Squats 120x7 140x5 160x4x2 170x4x2 180x4x3
Shoulder Complex
Core

5-6-2014

High Hang/Low Hang Snatch 90x2x2 100x2x2 110x1x3
Snatch Deads with a negative on the last rep 100x5 120x4x2 135x3 150x3x3
Kang Squats 4x6
DB Shoulder Press

Today will be our first full day back, good stuff coming I think.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 5/07/14 at 8:58am
About time!  Glad to read you are on the mend!
The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 5/07/14 at 7:04pm
Great lifting Tom! Always fun watching you lift!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 5/13/14 at 8:07am
Originally posted by Duncan McCallum Duncan McCallum wrote:

About time!  Glad to read you are on the mend!

Originally posted by JustinBlatnik JustinBlatnik wrote:

Great lifting Tom! Always fun watching you lift!

Thanks guys, much appreciated.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 5/13/14 at 8:09am
5-7-2014

AM
Cleans with pause at the knee 120x2x2 130x2x2 140x1x2 150x1x4
Front Squats 120x4 140x3 150x3 160x2x2 170x2x2

PM
Snatch 90x2 100x2 110x2 115 120 130x1x3
2 Clean/1 Jerk 120 130x1x2 140x1x2 150x1x2 160x1x2
Shoulder Stuff Palloff Presses

5-8-2014

Press from the Split 4x6
No Hook off the blocks 90x2x2 100x2x4
Clean pull 140x2x2 160x2x2 170x2x2
DB Incline 
Scarecrows

5-9-2014

AM
Power Cleans off low blocks 100x2 110x2x2 120x2x2 130x2x2 Drop Snatch 70x3 80x2x2 90x2x2 
Snatch Grip RDL 5x4

PM 
Snatch 90x2 100x2 110x2 120 120 130 130 130 
Cleans 120x2 140 160 170 180 190 200x 200x 200x

First day in a while where I got all my work with no misses. 200 was extra work and because 190 felt so good I wanted to see how it went, not today. Got under it, just couldn't get it racked, oh well. 

5-10-2014

Back Squats 120x7 140x5 160x4 170x4 180x4 190x4 200x3 210x3x4
DB Bench

The squats took me over an hour to do, slow moving and not much pop in them.

5-12-2014

AM
Power Clean +2 Push Press 100x2 110x2 120x1x3 130x1x3
Back Squats 120x7 140x4 160x4 170x4 180x3 190x3x4

PM
Snatch 90x2 100x2 110x1 115x1 120x1x2 130x1 135x 135x 135 120x2x3
Clean and 2 Jerks 120x1x2 130x1x2 140x1x2 150 160x1x2 170x

Was not with it mentally today that's for sure. This whole week will be a crap shoot with me moving, just trying to survive and advance this week.
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 5/13/14 at 8:14am
Flowin mane?

Noice!
The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 5/13/14 at 8:17am
Originally posted by Duncan McCallum Duncan McCallum wrote:

Flowin mane?

Noice!

For sure the longest my hair has ever been, haven't cut it since the American Open and it will stay that way for at least another two months. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 5/13/14 at 8:29am
Bought hair ties yet?
The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 5/13/14 at 8:32am
7 months...pony tail should be close and should be about time for hair ties imo.  
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CHAD Quote  Post ReplyReply Direct Link To This Post Posted: 5/13/14 at 9:36am
God.  The smell.  It's gotta smell like a cross between wild game and mid-July bellybutton.
...Josh
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 5/14/14 at 8:51am
Originally posted by CHAD CHAD wrote:

God.  The smell.  It's gotta smell like a cross between wild game and mid-July bellybutton.

It makes whatever you have on your head look like a muskrat rolling around in dung during the first week of August.

Originally posted by C. Smith C. Smith wrote:

7 months...pony tail should be close and should be about time for hair ties imo.  

We will see about the ponytail, it's got a William Regal look to it right now.

Originally posted by Duncan McCallum Duncan McCallum wrote:

Bought hair ties yet?

No ties, I have bought those non slip hair bands for training, sexy look I tell ya!

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 5/14/14 at 8:52am
by the way ^^^^^^^^^^is the main reason I love posting on this board. 

5-13-2014

Hang Clean+2 Front Squats+Clean (boo!) 120x1x2 130x1x2 140x1x2 150
Snatch Pulls 100x3 120x3 140x3
Kang Squats 4x6
Step Downs 
DB Shoulder Press

Nothing crazy going on here.

The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 5/15/14 at 8:57am
5-14-2014

AM
High Hang/Low Hang Snatch 80x2 90x2 100 110x1x2 120x1x2
Front Squats (pause on first rep) 120x4 130x4 140x3 150x3 160x2 170 180 190

PM
Snatches off blocks 80x3 90x2 100 110 120x1x3 125x1x3 130x1x3 
Jerks 120x2 130x2 140x2 150 160 170x1x2 180x1x2 
Shoulder Stuff
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

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