10/28
Bar Work/Muscle Snatch/Muscle Clean
B Squat 60x3 90x3 110x2 130x5 145x2 155x5 160x5 (PR)
Front PP 50x4 70x3 85x5 92x5 85x5x3 (no juice left after the squats, probably bad jumps)
"Chinese" DB Rows 4x8 105lbs
Lat Pulldowns + GH Raise Four sets each
Batwing + Curls Three sets each
Barbell Rollouts and Rev Hypers Four of each
This was AM training, only on coffee/coconut oil/whey. Two scoops of isolate/leucine/creatine PWO, then ULC til nighttime, when I had some grilled chicken pho, bowl of Cocoa Krispies and two GF cinnamon rolls from Udi's.
10/30
Snatch - Doubles from High Hang: 40x1x2 60x1x2 75x1 85x1 90x1 95x1 97x1 (PR) 100x0x3 (made the first, missed the second all three times)
Down Sets - 82x3x3
CJ - Doubles from High Hang: 50x1x2 70x1x2 90x1 100x1 107x1 110x1 115x0 112x0 (made first CJ, missed second clean both times)
Down Sets - (3+1) 90x1 95x1 100x1
SSB Squat 110x5 115x5 120x5 (took this down a bit, legs are tired)
Cal Back Ext + Ab Wheel: Five sets of each
Forgot to do reverse hypers, left plates on the machine. Yep, I'm a dick.
10/31
Muscle Snatch from hang and high blocks to 55x3x3
Back Push Press up to 90x5x3 (didn't push these, just getting groove)
Chins 35 reps
Axle Pendlay Rows 4x8
Plate Pinches
Tate Press/Curls/Neck 3x15 each
11/1 (Just wasn't very snappy today)
Snatch from LOW Box 40x2x2 60x2x2 75x1x2 85x1 92x1 97x0x2 97x1 100x0x4
Down Sets 80x3x3
CJ from LOW Box 50x2x2 70x2x2 90x1x2 105x1 115x1 120x1 125xFJ 130x0x2
Down Sets 100x(2+1)x3
F Squat 50x3 70x3 90x3 110x2 117x3 122x3 (cut these short; my back is acting up just a wee bit)
Rev Hypers 5x10
11/3
Snatch 40x2x3 60x2x2 70x1x2 80x1x2 87x1 92x1 97x0x2 90x1 95x0
-Bar was moving forward off the floor and nothing felt right here.
CJ 50x2x3 70x2x2 90x1x2 105x1 115x1 122x0
-Again, didn't push these as there was nothing in the tank.
Sn Pull 100x3 110x2 120x2x2
Cl Pull 120x2x2 130x2 140x2
Rev Hyper 3x15
This whole week my body has felt "off". Sleep hasn't been great, work has been a bit stressful and food has been good but not great. Sleep in particular is something I need to get sorted out. I'm pulling back on the squats for the next week or two in an effort to get the competition lifts moving. No pushing any new PRs in the squats and cutting the target weights by about 10-15% and then working back up over the course of a couple weeks. The real idea here is to "dumb down" the squats and reduce the novelty of squatting (i.e. challenging PRs or changing exercises) so the body can devote more "juice" to the competition lifts.
The fifth or sixth week of a training cycle is usually about when things start to get a bit stale; the joints get a little stiff and some tendinitis usually starts kicking in around now. And right on schedule, my back is feeling dinged up and shoulders n elbows are getting stiff.
I stepped on the scale for the first time in six weeks and checked in at a robust 215lbs. My "yardstick" jeans fit better than when I weighed 205. This is about as high as I'd like to get weight-wise, so I'll look at cleaning up the backloads a bit more, adding in some complexes, or both. They're getting a bit snug through my quads, but the waist is feeling excellent right now. It's like there's some to this whole cyclic ketogenic, Carb Backloading stuff.
Twelve Weeks to Iceland!
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