Justin's Weightlifting Log

[damufunman]

Hey guys. Started up lifting again in November 2015 after hurting my back and being nearly crippled (what it felt like, in actuality I was just in pain, but pretty functional) for 18 months. Ran my LP, switched to TM around June and competed in the SS Fall Classic in New York City, doing 405/162.5/395. Began teaching myself the Olympic lifts shortly afterward, which only lasted about 5-6 weeks because I upset my gym's management with dropping the weights. We were planning on moving from NJ to MI at that point so I decided to just wait until after the move. After the move I dropped in at a local WL gym twice a week or so while we were trying to close on our condo, before setting up a gym in the basement. Getting back into it again now, in the meantime I managed a 84 kg snatch and 106 kg clean & jerk at around 90 kg +/- a few. Throughout the period during the move and temporary housing I tried a HLM setup that I didn't like, so moved back onto the TM and just finished running out the reps to hit in Sq/BP/Dl 420/250/430. Didn't do any Olympic lifting in 2 months, then started back up last week.

Planned program:

Code: Select all

Sat
Snatch max. 
C&J max. 

Sun
Squat 5x5
Press 5x5 or so
Deadlift 1x5

Tues
Snatch light/variations
C&J light/variations
Front squat 3x3
Bench Press 5x5

Thurs
Snatch medium
C&J medium
Squat 1x5
Push Press 3x3

This may change if things don't work or there are other needs for specific work. Also, baby is due in December, so this will very quickly come to an end. I'll figure that out when I get there, but last week in November I'll probably test just to see what kind of progress I've made.

[Root]

Where y'at in Michigan?

[damufunman]

Also, I'll be throwing in some RPE for reference, but I'm not using it to program at this time, maybe in the future. Just trying to get dialed in for when the time comes, and see if there's any effect after the fact.
Everything is in lbs.

Some backlog
9/17
AMBW 200.4

Squat:
330 x 5 x 5, beltless @7, 7.5, 8, 8, 8. Working on staying back better and not letting the bar come forward. If I actively try to pull the bar back coming out of the hole the barpath stays more vertical.
https://www.instagram.com/p/BZKUEKVgb9V ... pLew00V00/

Press:
132.5 x 5 x 3, belted @8.5, 8.5, 9.5.
125 x 5 x 3, beltless @7, 8.5, 9. Bit of shoulder/tricep pain on left side. Need to rethink this, might just be too high intensity, gonna try doing work closer to RPE 7-8 for a bit, probably 5 or 6 sets.
https://www.instagram.com/p/BZKVYCqAY6v ... dZzxoWvQ0/

Deadlift:
395 x 4, 3" belt, straps @9. Thought back started rounding on 4 and then 5 so I didn't finish. Looked fine on video. Doing 400 next week.
https://www.instagram.com/p/BZKV7fjA0Fc ... TlDVIxAY0/

Oh and I don't like Instagram, tried it with the above, just gonna stick with YT. I somehow am following hundreds of mysterious Russians, and it's too much hassle to try and unfollow or scroll through them, so yeah. Besides, these videos are mostly for my reference and form. No one wants to see someone squatting 5x5 this light...

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

9/19

AMBW 200.4

Working on getting under the bar quicker, which is tougher for the snatch so planned on no C&J today.

All these with straps cuz I'm getting used to the medium knurling (apparently I was using a lighter knurl before)
High Hang Snatch:
95 x 2 x 2 (second set was hi hang + tall snatch)
Tall Snatch:
95 x 1f, 2 Nope too heavy to do these for the first time...
High Hang Snatch:
95 x 1f, 2
115 x 2 x 2
125 x 2, 2, 1
Snatch (no straps):
125 x f Boo. Thought I'd try pausing it at the thigh, bad idea here.

Front Squat:
225 x 3 beltless, 235 x 3 beltless, 245 x 3 belted.

Bench:
190 x 5 x 5 @8.5, 8, 8, 8.5, 8.5

[TimK]

Where y'at in Michigan?

???????

[damufunman]

Where y'at in Michigan?

Plymouth, just south of M14. What about you? (Think I remember you mentioning to Allen you in Detroit occasionally)

[damufunman]

Where y'at in Michigan?

???????

And you Tim? Take it you're area as well?

Oh I can see your location now that I'm on a non-phone computer.

[Root]

Where y'at in Michigan?

Plymouth, just south of M14. What about you? (Think I remember you mentioning to Allen you in Detroit occasionally)

I'm up north in TC. Visit GR lots. Detroit very rarely, and just for the pastrami.

[Allentown]

Where y'at in Michigan?

Plymouth, just south of M14. What about you? (Think I remember you mentioning to Allen you in Detroit occasionally)

Despite him telling me 3 or 4 times now, I can't actually remember where he is, so I'm going to assume that's around where Spiny is as well.

[slowmotion]

Hi Justin, I'll be following your log again.

[damufunman]

Where y'at in Michigan?

Plymouth, just south of M14. What about you? (Think I remember you mentioning to Allen you in Detroit occasionally)

Despite him telling me 3 or 4 times now, I can't actually remember where he is, so I'm going to assume that's around where Spiny is as well.

I told you where I'm at 3 or 4 times? I don't remember this either...

Hi Justin, I'll be following your log again.

Hey Jan! Good to have you here!

[damufunman]

9/21
AMBW 201.0

Did some tall snatches to work on pull under/warm up. Bar got a bit loopy (just cuz I say don't do doesn't mean I don't do it... :/)

High Hang Snatch (straps)
95 x 3 x 2
115 x 2, f1
125 x 2
135 x p1, 2, 2
https://youtu.be/lGWmMN-8Fj8
Still catching it high, but hopefully once I start adding weight I'll have to pull under more.

High Hang Clean & Jerk
95 x 3 x 2
135 x 2
165 x 1
185 x 1 x 3
https://youtu.be/GVPvRoUwzqs

Squat
380 x 5 @10. PR for 5. Hard today. Was hard last week too though so I guess I'll keep going.
https://youtu.be/kJTQXpX9Rw4

Push Press
Trying to get my grip a little firmer with less wrist flexion. Trying to get my elbows down caused my left rear delt/tricep cramp up so I had to keep my elbows higher that I'd like. I'll have to mess around with grip on this and jerks, would like to get my elbows lower, but it may not work out with my forearm length.
155 x 3 x 3 belted. Need to get better leg drive, not coming up enough on my toes. Third set was the best. Catching it coming down is rough as well, but jumping up slightly to meet it helps.
https://youtu.be/VvUjReMQSh0

[chromoly]

That PR set for squats looked like maybe you even had one more in the tank. I wouldn't have guessed it was a PR, and I wouldn't have guessed it was @10. Good work!

[damufunman]

I dunno, comparing to my singles at 420 it looks like @9.5 or so. I did get forward quite a bit on the last two reps, that might've had something to do with it feeling like @10. But bar speed slowed down to around @9.5 I think. Fairly certain I didn't have another rep though. I'll have to take the fives to failure so I can see what an @10 looks like. Hopefully this will be after 4 plates...

[damufunman]

9/23
AMBW 201.0

Spent the morning working on things around the house, so didn't eat enough. Didn't seem to affect workout too much, surprisingly so that's good, but gotta quit doing that.

Snatch warmup stuff

Hi Hang Snatch (straps)
65 x 3
95 x 2 x 2
115 x 1
125 x 1

Snatch
135 x 1 (straps here)
145 x 1 (no straps)
150 x 1
155 x 1
160 x 1
165 x 1
170 x 1
175 x f, 1 chased second one forward so redid
175 x 1
https://youtu.be/djcg2kjonCY
180 x f, f tried to start forward of midfoot on the second one, it stayed forward.
Enough misses.

Clean & jerk
Tall clean & jerk and hi hang C&Js to 135
155 x 1 dipped forward onto toes
175 x 1 powered this
185 x 1
195 x 1 caught my neck with the center knurling (which is quite rough on the B&R, glad I didnt' get an OPB) ouch.
205 x 1
215 x f, 1 first on just didn't stick with the clean, second one didn't stay against legs and brush power position, but got it back when I caught it.
https://youtu.be/cyKVXgUd0MU
220 x 1 jerk was all over the place had to chase it forward
225 x 1
230 x f, 1 missed first clean think it just got forward, second one the jerk was pressed out a bit.
https://youtu.be/JdGKEfOpo3s
https://youtu.be/O37HWNQZXC0

Elbows were starting to hurt so I called it for the day. Within 10 lbs of Snatch PR of 184.8 (84 kg)and less than 5 lbs of C&J PR of 233.2 (106 kg). Not too bad for my first real max day. Hopefully I didn't go for it too early. I might take 2 weeks for my next one if joints aren't liking it this week.

[damufunman]

Ugh back is thoroughly wrecked today. Last night it was spasming when I leaned forward, still hurting a bit today. Not sure if squatting is gonna happen today, deadlifting is a definite no go.

ETA: huh, just realized that last time I hit PRs on Snatch and C&J they were spaced out a week apart. Might explain the soreness today.

[damufunman]

9/24
AMBW 200.4

Back felt better in the afternoon, went downstairs to squat, apprehensively.

Squats:
335 x 5 x 5, belted @7.5, 8, 8, 8.5, 8.5. Maybe slightly lower based on video. I was really tired and just kinda felt I was going through the motions, but the motions was squatting and I got them done.
https://youtu.be/ZHPWLinbG_c

Press:
125 x 5 x 5, beltless @8, 8, 8, 8.5, 9. Strict-ish press. Didn't feel like wiggling my hips around to get these done. Almost only did three sets but wasn't in too much pain so did all 5.
https://youtu.be/vaSPwSvp0y0

No deadlifts cuz I was worried about overdoing on my back. Maybe tomorrow or Tuesday, but likely not until next Sunday.

[Allentown]

I told you where I'm at 3 or 4 times? I don't remember this either...

No, SpinyNorman has told me where he lives 3 or 4 times now.

[damufunman]

Ah gotcha. Not good with the wordz.

[Kregna]

Nice lifting. That makes 2 weightlifting logs I've found on the board lol

Surprised you are not logging in kg. Since your plates are in kg it must be easier than converting into pounds?

[slowmotion]

Sorry to hear your back is sore, Justin.

I'm just thinking, tho, when my back is sore I do more deads and less squats. A few reps of moderately heavy deads seems to fix my back right away, for some reason.