Pete's log

[Cellist]

Feb. 25, 2020

BW: 91

Exercise	Weight x Reps x Sets @ RPE
Clean	30 x 3 40 x 3 45 x 3 x 3
Push Press	20 x 5 30 x 5 x 5
Snatch Pull	30 x 5 50 x 5 x 2
Back Squat	50 x 5 60 x 5 70 x 5 75 x 5 80 x 5 x 2

Feb 27

BW: 90.6

Exercise	Weight x Reps x Sets @ RPE
Snatch Balance	20 x 3 30 x 3 x 2
Snatch	20 x 3 25 x 3 x 3 30 x 3 x 3 33 x 3 x 2 35 x 3 x 2
Clean	35 x 3 40 x 3 x 2 45 x 3 x 2
Push Press	15 x 5 20 x 5 25 x 5 30 x 3 x 3

March 2, 2020

BW: 91.4

Exercise	Weight x Reps x Sets @ RPE
Snatch Balance	20 x 3 30 x 3 x 2
Hang Snatch	20 x 3 25 x 3 x 2 30 x 3 x 4
Clean	30 x 3 x 2 35 x 3 40 x 3 45 x 3 x 2 50 x 3 x 2 55 x 3
Push Press	30 x 3 35 x 3 40 x 3 45 x 3 x 2 50 x 3
Front Squat	40 x 5 50 x 5 x 3

[Cellist]

March 3

BW: 90.9

Exercise	Weight x Reps x Sets @ RPE
Snatch Balance	20/5 25/3 30/3 40/3
Clean	40/3/2 45/3/2 50/3 55/3/2
Push Press	30/3/2 35/3 40/3/2 45/3
Snatch Pull	40/5/2 50/5/2 55/5
Back Squats	60/5 65/5 75/5 80/5

March 5

BW: 90.9

Exercise	Weight x Reps x Sets @ RPE
Snatch Balance	20/3 30/3/2
Snatch	30/3/3 35/3/3 38/3
Clean	30/3 45/3/2 48/3/2
Push Press	30/3 35/3/3 40/3/2
Jerk	40/2/3
Clean Pull	40/5 50/5 70/5/3
Front Squats	40/5 55/5/4

Working on soft arms in the jerk. Did some light technique work before Push Press. Then I split jerk the last rep. Finally on the last set of 40kg, I just tried to get as tight from head to toe and put all my concentration into locking the arms. It felt extreme, but on video review it worked. If it is the same thing I learned when I first learned to brace in the LBBS, it'll get better. I should try this 100% tension with all my sets and reps.

[Cellist]

March 6

BW: 90.5

Finally losing after reducing carbs since Monday. Currently workout day: 195P/55F/45C, no workout: 195P/60F/35C.

Exercise	Weight x Reps x Sets @ RPE
Snatch Balance	30/3 35/3
Hang Snatch	30/3 35/3/3 30/3
Push Press	30/3 35/3
Split Jerk from blocks	35/3/2 35/2 35/3
Snatch Pull	60/5/4
Front Squats	50/5/2 55/5 60/5

I wasn't feeling too snappy. One snatch rep got forward at 35kg, then I missed the next dropping behind. I was mostly there to do some overhead/split-jerk technique. I'm locking my arms out more consistently since I've been doing some internal rotation stretches. Footwork and timing is getting better with push press where I vary leg drive and jerk balance. Despite the fatigue, front squats were a little stronger since there was no cleaning today.

[Cellist]

Oct 26

BW: 99.8

Starting cut. Currently workout day: 195P/55F/305C, no workout: 195P/55F/175C.

Exercise	Weight x Reps x Sets @ RPE
Snatch Balance	30/3
Hang Snatch	30/3/2 35/3/3 40/3/2
Clean	30/3 40/3/2 45/3 50/3 55/3 60/2 65/0
Clean pull	60/5/1 65/5/3
Front Squats	40/8/1 45/8/1 50/8/2

[Cellist]

Oct 29

BW: 99.6

Currently workout day: 195P/55F/305C

Weighed in this morning and had my weekly review. Carbs and calories will be cut next week.

Warm up as usual: overhead squats and technique drills with the bar

Exercise	Weight/Reps/Sets
Snatch Balance	30/3 35/3 40/2 40/3
Hang Snatch	35/3/2 40/3/3
Hang Clean and Clean	40/3/1 45/3/1 50/3/3
Push Press	35/5/5
HBBS	60/8/4

Snatch balance felt less secure than the last time I did them 3 weeks ago when I got a couple with 50kg. The turnover in the clean is a problem at heavier weights and I think I figured out why: I'm not releasing the grip soon enough, especially on my right hand. No weightlifting for 4 weeks because of a new lockdown for 4 weeks. I'll do some shorter workouts at home and increase frequency so I can eat a little more.

Here is the new plan going forward:

20 Squat jump
20 Lunge
10 Pull Up
20 Dead bug
30” Plank
5 x 2 Push up
30 Jumping jack
repeat 3 times

[Cellist]

The first week of tracking with the app has been good and I was close to my goal for activity. I feel good and look forward to the new workout and school vacation. The macros are 195P/55F/30C so the prescription to get into a deficit is 1415 kcal. I expect that’s low, but expect to see some progress by next week when school starts again.

BW: 99.3

[Cellist]

BW: 98.6
W: 104

Cut Day 1
I would like to get close to 91 where I was before the pandemic started
My first small goal is 95kg by December 20 (7 weeks)
195P/55F/30C
10,606 steps

Circuit Day 1

Lower x 3
50 Jumping jacks
10 Squat jump
10 Reverse Lunge

Upper x 3
5 Pull Up (supinated grip)
10 Dead bug
10 Lying leg raise
20" Plank
5 Push ups

Leaves were everywhere, so a little more work than usual. Some new exercises, so starting with low volume/reps. I was surprised that lunges hit my glutes. I'm also feeling my lats from the pull-ups. I got done in 45 min, but was a little rushed at the beginning.

[Cellist]

BW: 98.2


Cut Day 2
Went to bed late and slept in til 10. Adjusted schedule.
195P/55F/30C
8,732 steps

Circuit Day 2

Lower x 3
50 Jumping jacks
10 Squat jump
10 Reverse Lunge

Upper x 3
5 Pull Up (pronated grip)
10 Dead bug
10 Lying leg raise
30" Plank
5 Push ups

[Cellist]

BW: 96.7
W: 98.5

Cut Diet Day 17

Lost close to 6 lbs so far and a good inch on my waist. Keeping up the BW circuit was getting difficult. I think high frequency was bad for recorvery and making me hungry. I've been walking 4-6 times a week, averaging about 6,000 steps. Macros are 195P/55F/20C. Supplementing with D3 and a Mg/K combo. Compliance has gotten better the last 7 days and I'm have been getting to bed earlier.

[Cellist]

Day 26
BW: 95

Same macros and deficit. I skipped some meals and am usually not hungry. Not walking every day, but some activity working around the house.

Next goal is BW of 92 and 93 waist.

[Cellist]

Day 37
BW: 94 (-4.1)
W: 103
Navy BF: 24%

Weight loss is progressing well for the last month. Checking my sources and being more honest, I see that I've been cheating on my waist measurement by flexing for the last 3 or 4 years. The changes in weight and WC correspond to loss and gain, but give a BF that is too low. If I want to get closer to a 37 in waist and 15 or even 12 BF, I'll be dieting for quite a while, well below 90 kg, perhaps even under 80. The plan right now is to finish this cut at 92, which will hopefully have me under 100 WC relaxed. Then I'm going to use the rp diet app for a maintenance phase of 6 weeks before cutting again. Hopefully gyms will be open by then and I can train a couple times a week to maintain strength and muscle mass. I'm guessing muscle loss isn't a big deal this early since stopping training and at my present BF, so I'm prioritising fat loss. I'll work in some BW resistance at home soon.

[Cellist]

Day 44
BW: 93.3 (-4.8)
W: 99
Navy BF: 22%

I’m beginning maintenance tomorrow. The carbs have been too low too long and yesterday I had trouble waking up, overshot my carbs by snacking in the evening, didn’t get all my steps in and had trouble falling asleep. I probably didn’t drink enough either. Today I weighed in at 94.4 and the weekly review suggested stopping. The first week of Maintenance is not a big increase, but there’s 185/55/70(95) to start, which will feel like a lot more fruit and grains. I’m going for 95 considering the transition phase. I already feel relieved and was 100% compliant today.

[Cellist]

Day 3 maintenance
BW: 94.3 average
WC 98.5

Listening to mike’s YT videos on nutrition. He really spoon feeds the knowledge, but it’s all good. As above, the app has added in less than 200 Cal, but it feels like a lot. I slept in a couple days because I was still having trouble falling askyat a decent hour. Activity was great on the weekend, but planning got off track and I ate some junk. I need to keep off sweets and fast food for a few weeks now. I’m going to do maintenance right until Feb. Oh, shutdown starts the day after tomorrow.

[Cellist]

May 31

Warmup
DL 20x5
BTN PR 20x5
OHS 20x3x3
SN+SNB 30x3

June 2

BW: 97.9

Exercise	Weight/Reps/Sets
8 High Hang Snatch	30/3/3 30/3/3
Overhead Squat + Hang Snatch	30/2+1/1
4 Clean	30/3/1 35/3/1 40/3/3 45/3/1
26 Push Press	40/3/2

[Cellist]

June 4

BW: 97.1

Exercise	Weight/Reps/Sets
8 High Hang Snatch	30/3/3
4 Clean	40/3/3
5 Jerk	30/3/1 40/2/2 45/2/3
15 Snatch Pull	50/5/3
19 Back Squat	50/5/3

[Cellist]

I‘ve been logging on paper, but haven’t put the workouts here. I reached my first goal of 95kg

BW is 94.3 (average) and WC is below 100 again.

Next goal is 92.

[Cellist]

BW 94.2
WC 98.5

After getting below 95 kg, I've been on Maintenance for the last 2 weeks. I have the RP diet app on my phone, but I skip some meals and add in some eating out sometimes. I kept tracking my weight during all the lockdowns and what not. After gaining so much at the beginning of the year that my pants were getting tight, I'm back where I was in December 2020. Calories are around 1500-1600 which seems low for maintenance. I think the AI is fooled by my lack of compliance. There was no way to input the actual macros.

I should be logging here because my paper log is not a book, but sheets of paper and they are a mess. Mostly I've been training 2-3 days a week since the beginning of June when things were opened up again. The workouts are focused on WL technique, but I find them rather taxing so I think they do the job. Just after I started, I noticed that my shoulder ROM improved basically from doing nothing for so long I guess. I haven't tried squatting anything heavy. I was mostly doing 10s until last week. I got snatch balance up to 50kg for a set of three week before last.

Today I worked out alone. It was the first time I tried 40 for a set of three snatches since last year and I think they were okay. I started with OHS and snatch balance for a couple sets of three at 40 kg. I finished some of the C&J with push press or Jerks, either power or split. With squats I have the feeling that I am less strong which could be from still being in a slight deficit.

Exercise	Weight/Reps/Sets
18 OHS	40/3/2
8 High Hang Snatch	30/3/2 35/3/2 38/3/1 40/3/1
4 Clean	40/3/2 45/3/2 48/3/2
19 Front Squat	48/6/4

[Cellist]

BW:92.9
W:97