HELTH !

[mbasic]

1-11-2023

--PWR CLN and JERK--
135(1+3)
160(1+3)
185(1+3)
210(1+3)
220(1+3)
230(1+3)
235(1+3) ...felt easier than last time I did this

--HIGH HANG PWR SN--
95x5
115x5
135x5
145x5
150x5

--DB LATERIAL RAISES-
....because big round shoulders make girls wet /s ...no, not really /s, I'm slowly abandoning upper body hypertrophy training, but I'm just too damn heavy, no time, etc .... but I WILL hold onto my deltoids.

full ROM, LuX style, but with DBs
25x10x2
25x8x2

[mbasic]

1-12-2023 - Full rest

-----------------------------

1-13-2023 - Fri

--CLN--
135x3x2
190x2x2
215x1x2
235x1
250x1
260x1x4
progress!

--FSQT--
just from the rack
205x5x2
...videoed from side; my form is terrible
225x5x5

--RDL--
225x5
275x5
300x5
325x5
335x5

--KEISER LEG EXT. MACHINE--
100x12
120x12
145x12x2

[mbasic]

1-14-2021 SAT

--SN HI PULL FROM BLKS/KNEE--
95x5
165x5
185x5x5

--PWR SN FR.BLKS + SNG BTN OHP--
95(3+5)
120(3+5)
145(3+3)x1x4

--BB ROLLOUTS--
145x12x3

--STRAIGHT LEG CALF RAISE--
240x12; 260x10x3

--------------------------------------------------

1-15-2023 SUN

--PAUSE BSQT--
135x5x2; 205x5x2
255x5x3

--CLN DL/PUL THINGIE--
flat footed
225x5
295x5
345x5x3

--JERK FOOTWORK w/ BB--
....did it until my knee got inflammed

-------------------------------------

1-16-2023 happy MLK DAY

TOTAL REST

[mbasic]

1-17-2023 Tues - total shit show

--SN--
warmed to 185
did about 14 singles with 185, because I keep missing them.
So it turned into a rage session, only made about 40%. Weird.

--SN HIGH PULL--
flat footed pull
185 x 3r x 7s

==========================

1-18-2023 Wed

--CJ--
135(3+2)x1x2
175(2+2)x1x2
205(1+2)
225(1+2)
240(1+2)
250(1+2) maybe (1+2) PR or ties it

--BSQT--
295x5x3

--CLN PULL--
flat footed
295x3r x 5s
did these real quick/fast pace

[mbasic]

1-19-2023 Thur

--PWR CLN + STRICT OHP--
205(1+4)
205(1+3)
205(1+4)
205(1+3)
205(1+4)
....eventually I will do 4x4 or 4x5, then 5,4,5,4 or something, then 3x5

--BARSKI SNATCH--
95
120
145
155 (missed #2)
155
165
175 (missed #3)
175 good!

--SN HIGH PULL--
flat footed
175x5x3

[mbasic]

1-21-2023 SAT

--CLN--
135x3x2
190x2x2
215x1x2
240x1
255x1
265xmiss, over pulled, jumped back, left t forward
265x1 good, caught in low ...very nice rep, all time clean only PR!

--HIGH HANG CLN + FSQT--
205(1+2)
215(1+2)
225(1+2)
235(1+2)
240(1+2)

--CLN PULL--
flat footed
275x5x3

--PWR CLEAN + FSQT--
205 (1+5) ....one set, thats it, tired

-------------------------------------

1-22-2023 Sun

no/little energy, felt beat up?

--BTN SNG PP--
95x5
135x5
165x5
185x5
205x5x5 ....man these felt terribly heavy

called it there; don't feel right

[mbasic]

1-23-2023 Mon

--SN--
I really tried something new. Focused on getting my head thru in the catch/squat ....and fixing the bar well behind my head and leaning forward....almost looking down a bit. Seemed to be a game changer
95x3
115x3
135x3
155x3
165x3
175x3
180x3 (1,1,x) but all felt soo good
185x XX ....
185x3 best three reps maybe, stopped there

--PAUSED HBS--
135x5
210x5
265x5x3

--SN HIGH PULL--
flat footed
185x3x4

------------------------------------

1-24-2023 REST

[mbasic]

1-25-2023 Wed

--PWR CLN + JK--
135(2+3)
160(1+3)
180(1+3)
200(1+3)
220(1+3)
225 weird unbalanced misload, clean only, lolz
230(1+1) intentional 1+1, saving it
235(1+1) intentional 1+1, saving it
240(1+3) pwr clean PR ! **

--CLN HVY PULL--
flat footed
305x3x2
355x5x5

I wanted to train legs, and CJ stuff.
But I have been doing a lot of stuff involving full squat/fullknee flexion: BS, Fsqt, Cleans, snatches, etc
I wanted to do something with less knee ROM to get a break.
So I did this ^.

** On the 240 jerks... Was proud I finished that. I caught the first one forward, used the correct order of recovery steps, but had to come forward and sideways a bit to save it. The second jerk was okay, best one really. But when I lowered it down, I did it too fast and it landed in the wrong place high up on my clavicles.... I started to feel the choke out sensation but pushed through. The third jet jerk my front foot hit but then slid forward 2 inches.... But there again I still managed to do the correct order of steps save it.

[mbasic]

1-26-2023 Thurs

REST

I wanted to lift today, but there was no time

-------------------------------------

1-27-2023 Fri

--SN--
105x3x2
125x3
145x3
165x3
175x3r x 5s (missed two middle reps on sets 2 and 4)

--BSQT--
tried to squat, knee was acting funny.
Shit didn't feel right after the snatches.
stopped at 285x1

--SN PULL--
225 x5r x 6s

--------------------------------

1-28-2023 Sat

REST - son's track meet; wife was some stuff planned in evening.
Won't be any time. Sun I will squat 1st.

[mbasic]

1-29-2023

--CLN +JK--
135 various
190(1+2)x1x2
215(1+2)x1x2
235(1+1) only 1 jerk, saving it
245(1+1)
255(1+2) .... 1+2 PR i guess; and a dbl jk PR i guess

--BSQT--
305x5x3

=========================

1-30-2023 Mon

--PWR CLN + STRICT OHP--
warm up to ....
205(1+4)x1x5

--TALL SPEED MUSCLE SNATCH--
70x5x5

[mbasic]

1-31-2023 Tues

--SN--
warmups, then ....
185x3x4

--SN PULL--
235x5x4

Would normally (want to) do more, but had to pick up the boy after school.
Monday was more of the same, kinda had to get back to the office.
Sunday, I had a list of chores to do (mostly driving errands)...and good sense the wife was getting neglected,
as Saturday was the track meet from 8 to 6.

I pulled/injured some kind of muscle in my lower trapezius, between my shoulder blades. Its hurts to snatch ...afterwards really.

[mbasic]

2-1-2023 Wed
- Rest

-----------------------

2-2-2023 Thurs

--CLN--
135x3x2
190x2x2
220x1x2
245x1
255x1 @ fast
265x1x3
#2 and #3 were a little goofy.
I'll do five singles next time.

--CLN + FSQT--
245(1+3)x1x3

--CLN PULL--
305x5x4

Odd, I don't feel wasted afterwards ....

[mbasic]

2-3-2023 Fri

--BTN SNG PP--
135x5
160x5
185x5
210x5
225x5
235x5 PR?!

--SN HIGH PULL--
185x5x4

--TALL SPEED MUSCLE SN--
70x5x4

========================

2-4-2023 Sat

--BSQT--
warm ups then
135x5x3
225x3x2
265x2
290x1
310x5 ugh, felt horrible
305x5x2 ....here I remembered I only slept about an hour last night,
275x5x2

....that's it. Felt terrible.
Also note I had some ham and glutes DOMS next day or so.
Quads barely sore...

=========================

2-5-2023 Sun.

--PWR CLN + STRICT OHP--
warm ups then....
210(1+3)x1x5
This keeps going well, last set was a bit of a grind.
I think I'll try 205x5,3,5,3,5 next cycle or something.

--VERY HIGH HANG SN--
95x3
125x3
150x3 missed last
150x3
165x3x2

===========================

2-6-2023 Mon.

Full rest

[mbasic]

2-7-2023 Tues

--SN--
95x3x2
125x3x2
150x3x2 (missed one rep in here)
180x3x2 (missed one rep in here)
185x3x4 (missed one rep in here)

--SN PULL--
255x5x5

[mbasic]

2-8-2023

I went into the gym, and the wanna be powerlifters were set up on the platforms.

I came out of the lockers dressed out, went back and got my clothes and left.

They usually rest 7-10 min per set. Chalk, knee wraps, wrist wraps (for squats), strap, belt ... everything except suits. Take them about 2 minutes to prepare for each set, AFTER they have rest 7 minutes or more.

I did an entire clean and jerk session (w.u.set + 4 worksets, etc) in the amount of time they took to precisely set up a banded box squat arrangement in the squat rack. Re-doing the bands at different tensions with different colors .... playing with the box, plates, spacers.

I went on 5 mile walk with doggo

==================

2-9-2023 Thurs

--CJ--
135(2+2)x1x2
190(1+2)x1x2
215(1+2)x1x2
235(1+2)
245(1+2)
255(1+2)x1x2

--CLN + FSQT--
245(1+3)x1x4

--RDL--
295x0 ....traps /mid-upper back still hurts?!?!?

--REVERSE HYPER MACHINE--
45x8
90x8
115x8x4

[mbasic]

2-10-2023

--SNG BTN OHP--
95x5; 115x5; 135x5
155x5x4

--UPRIGHT ROW--
115x8x5

...meh, gotta get back to work.

[mbasic]

2-11-2023 Sat

--SN--
115*3*3
140*3*2
165*3 = 1,1,X
165*3 much better
180*3
185*1
190*1
195*X
195*X

--SN HIGH PULL--
195*3*5

--PAUSED BSQT--
135*5
205*5
255*5
275*5
285*5
done and done

[mbasic]

2-12-2023. Sun.

--PWR CLN + OHP--
various warmups
185(1+1); 195(1+1)
... intentional sawtooth pattern:
205(1+5)
205(1+3)
205(1+5)
205(1+3)
205(1+5) @10.0... absolute grinder

--RACK JERK --
135*3*2
175*3*2
210*3
235*X bad idea. Legs not pepppy

--TALL SPEED MUSCLE SN--
65*5*4

-- FRONT RACK STATIC HOLDS--
225*15s
275*15s
295*15s*3

[mbasic]

2-13-2023 Mon.

--HBBS--
beltless, sleeveless, wrapless (knees and wrist wraps)...
No chalk (back/traps/bar); no suit; no smelly-salts.
EDIT: forgot, no mouth piece either.
I wore sweatpants, some sexy tight boxer briefs that ride up my crack, teeshirt.
WL shoes.

315x5x3



My form actually became more upright as I went along.
Speed looked ok. I think I'll just sit on this weight for the next month or two
and try to get the form perfect .... maybe get up to 5x5, or 4x6 or something.

--CLN PULL/DL--
225x5
295x3
345x3
375x1
395x1 (this still had a slight DKB and finish)
295x3x5

Powerlifter crew next to next was ridiculous.
There's one kid who I think is one or years outta high school....strong short legs, upper body is trash.
Does the EXTREME-lowbar wide stance squats, but actually has the short-leg-long-torso-thing going on..... gets to parallel or comp depth or whatever, but because he bends over SO far (bar what seems like below shoulder blades, elbows like pretzels) ... his whole body is really low to the ground at the bottom. He got two of his entourage wanna-be PL buddies to side spot him on 505 ....safeties were set way too low. He got stuck in the bottom, and the two side spotters seemed like they didn't want to help. They didn't say this, but like "its all you bro"...but the bar was reversing direction downwards.... I thrid guy finally step in back, I cue him to just drop it on the safeties. It had to go down 9 more inches to do this, from his overly low and crush position.

[mbasic]

2-15-2023 Wed

--SN--
115x3x2
145x2x2
170x2x2
185x1
190x1
195x1x2

--SN HVY PULL--
255x5
265x5
270x5x4

....all I had time for. I will do some speedy stuff tomorrow that will involve my legs, and then a heavy clean day the day after that. So I really don't feel bad about only doing this. 3rd set with 270 I could really feel "it" in my glutes and quads.