SmileyEH's Log

[SmileyEH]

rest day today. back is sore plus my hand is [censored]. Hopefully can figure out some way to tape it up for tomorrow.

Food:
breakfast: protein shake + bagel with butter from dd
meal 2: grilled chicken burrito
meal 3: chicken, broccolli and peppers with pasta
meal 4: protein shake and oatmeal

[-sk00lb0y-]

[ QUOTE ]
burdz,

where do you go to school (im at umass)

[/ QUOTE ]

ORLY no WAI nice avy

[SmileyEH]

Worked on Full squat snatch and C&J form. Hand is still [censored] so I tried to tape it up with a little success.

Food:
A whole ton of crap topped of with 4 beers before bed. Cheat day wooo!

[SmileyEH]

Maxing out on Snatch and C&J today.

Worked up to a new PR of 135 in snatch by way of lots of triples and doubles. Technique still sucks.

Matched PR of 205 in C&J but pressed out the jerk. Couldn't improve though and I was really dissapointed. My friend took a bunch of video of me yesterday and I still have a lot of work today on keeping the bar close to my body in the 2nd pull and getting under the bar quicker.

Food:
Breakfast: 5 eggs, 4 peices of bacon, toast, coffee
pre/post wo: banana, protein shake, bbq chicken burrito
snack: 2 peices of rye
snack 2: bowl of raisin bran & protein shake
dinner: chicken and pepper tomatoe sauce with pasta

[SmileyEH]

Warm up:
2 min. bike
power snatches + OHS
stretching

Back Squat:
8 x 135
10 x 180
10 x 195
8 x 210
8 x 225

Front Squat:
5 x 135
3 x 185
3 x 200
2 x 215
2 x 225
2 x 235 x 2

DBell Bench Press:
8 x 50
5 x 70
5 x 75 x 4

DBell Decline:
5 x 75
2 x 75

L-Pull Ups
8, 7, 7, 6

Worked in some broad/box jumps (jumping to 20inch box from 5ish feet away) with the bench press and pullups
plyos on stairs: jump 4 steps + 4 steps + 4 steps fast as possible. did a few sets

Finally started to take a notebook to the gym to keep track of stuff better.

Food:
Breakfast: raisin bran, protein shake
breakfast 2: 5 eggs, 4 strips of bacon
pwo: protein shake, 6" spicy italian sub from subway - all vegetables no sauce, fountain coke, small bag of chips
dinner: 2 chicken breasts, peppers, rice

[SmileyEH]

Warm up:
500m row 1:44 @ 21
10 dips
5 pullups
15 back extensions and incline situps
power snatches + OHS
stretching

Overhead Squat (1rm 175)
8 x 95
8 x 115
5 x 135
5 x 135
5 x 145
3 x 150
4 x 150

Crossfit Workout "Diane"
21-15-9 reps each of 225lb deadlift and hand stand pushups
Time: 13:30

Deadlifts were way easier than I thought. First two rounds in 2 sets each, and final round in one set. HSPU's were awful, but I think my shoulders were already really fatigued from the overhead squats. Going to have to work on some grease the groove type stuff with my hspu's - i'd like to be able to do 10 solid reps with forehead touching.

My new post workout protein shake arrived today, looking forward to see how the 5g of creatine in it affects me over the next month.

Food:
Breakfast: 5 eggs, 4strips bacon, toast, oj
breakfast 2/pre wo: bowl of raisin bran cup of coffee
pwo: optimum nutrition after max protein shake
dinner: libyan beef/tomatoe soup my friend made
dinner 2: homemade beef stew

[SmileyEH]

Rest day today. Legs are really sore which is great. I think I had become used to volume in the 6-8 set 2-6 rep range so the last squat day plust deadlifts yesterday really killed me. Probably do a similar squat day on friday.

Food:
Just snacked a bunch all day, not particularly good and probably not enough food but wasn't feeling 100%. Drinking a forty tonight :/.

[SmileyEH]

Crappy day in the gym today. Hungover this morning and ended up spending most of the day driving my friend to look at trucks - got back home at 7ish and went to the gym.

500m row 1;44 @ 21
stretching
power snatchs + ohs

Snatch:
3x95x3
started failing at higher weights and quit

C&J:
3x135
3x155
1x165x2
1x175
1x175 fail jerk
1x175x2
1x175 fail jerk

Awful awful lifts: combination of drinking/getting high night before, eating crap during the day, messed up schedule by working out so late and plus some nagging weakness in shoulders from Diane on Tuesday. I havent failed jerks at 175 in a month, but meh. . . always going to be [censored] days in the gym.

One of my biggest problems with the o-lifts especially is not having the mental focus everyday. All these failed lifts (especially in the snatch) have started to psych me out. It takes a certain level of fearlessness to jump underneath a bar with x pounds on it overhead. When I'm confident that I can lock out and stand up then my form is much much better, but when I start to worry about dropping it my form goes to [censored] and I end up of course failing the lift. Not sure what to do but to keep at it, maybe do a lot more volume at lower weights.

Food:
5eggs, 2 chicken sausage, toast, OJ
pepperonni pizza
aftermax protein shake
T-bone steak, salad

[SmileyEH]

Warm up:
2 min stationary bike
10 dips, pullups
15 back extensions, incline situps
stretching
OHS and power snatches

Back Squat (1rm = 280ish):
8x135
10x195(70%)
10x210(75%)
8x225(80%)
6x240(85%)

Weighted Pullups:
8 unweighted
3x40
3x45
3x50
3x55 x 4

Front Squat (255 1rm)
5x135
2x200 x 5

1hour of 2x2 basketball (pretty embarassing)

Back squat workout was very tough. Estimating my max at 280 gives the 210, 225, and 240 sets as max reps for that weight. Felt like I might have one or two more reps in each set though. I'm trying to be more systematic with my periodization (as you can see by my last squat workout). On monday or tuesday will do same rep regime but scaled back weights, while front squat will probably go higher than this past tuesday. Next thursday will start cutting back the volume on backsquat.

Front squats today were light but kept rest bw sets <1.5mins to keep it interesting.

Also my left knee is feeling a little weird. Some tightness along the back of it and on the outside edge, hopefully is nothing.

Food:
eggs, bacon etc.
beef stew
banana + coffee pre workout
After Max shake pwo
enchilades, rice, beans, two IPA's
protein shake

[Wu36]

smiley, since you're doing all those oly lifts I'm assuming you do the front squats olympic style.

if so, any tips for improving flexibility in the wrist flexors? i have a lot of trouble getting the bar 'racked' properly and it seems to be due to my lack of flexibility in my forearms/wrists.

those weighted pullups are pretty sick too.

actually: any advice at all on the olympic lifts would be greatly appreciated. i enjoy them (to the extent i can) but my form is atrocious. i clean like a high school football player (halfway between grinding with the bar and an upright row). and my snatch looks like 3 distinct movements. i can oh squat a full rom so i should theoretically be able to do those perfectly.

got a bit tangential there, but if you can help at all please do.