Justin's Weightlifting Log

A place to track your progress, or lack thereof

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damufunman
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Re: Justin's Weightlifting Log

#981

Post by damufunman » Mon Apr 12, 2021 7:53 am

4/11
AMBW 82.3 kg

Power Jerk w/ Hold + Jerk w/ Hold
65 kg x (2+1)
78 kg x (2+1)
85 kg x (2+1) Split Jerk short stepped
92 kg x (2+1) x 2 Left wrist hurting a bit, skip last 2 sets...

500 Tempo Back Squat
90 kg x 4 // Min: 0.76, Max: 0.84, Avg: 0.800 m/s
110 kg x 4 // Min: 0.74, Max: 0.79, Avg: 0.770 m/s
125 kg x 3 // Min: 0.67, Max: 0.72, Avg: 0.693 m/s
132 kg x 2 // 0.67,0.67 m/s
140 kg x 2 // 0.62,0.61 m/s
120 kg x 4 // Min: 0.67, Max: 0.75, Avg: 0.700 m/s
120 kg x 4 // Min: 0.65, Max: 0.73, Avg: 0.690 m/s
120 kg x 4 // Min: 0.68, Max: 0.72, Avg: 0.703 m/s

High Incline Bench Press
45 kg x 5 // Min: 0.81, Max: 0.85, Avg: 0.830 m/s
53 kg x 5 // Min: 0.6, Max: 0.79, Avg: 0.712 m/s
61 kg x 5 // Min: 0.5, Max: 0.64, Avg: 0.576 m/s
65 kg x 5 @7 // Min: 0.46, Max: 0.55, Avg: 0.500 m/s
67 kg x 4 @8.5 // Min: 0.34, Max: 0.49, Avg: 0.433 m/s
60 kg x 5 // Min: 0.42, Max: 0.6, Avg: 0.506 m/s
57 kg x 5 // Min: 0.45, Max: 0.65, Avg: 0.566 m/s

Superset
Press BTN
40 kg x 8 x 4 Not full ROM at bottom to protect shoulder.
Ab Wheel, Knees
BW x 7 x 4



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damufunman
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Re: Justin's Weightlifting Log

#982

Post by damufunman » Wed Apr 14, 2021 3:09 am

4/13
AMBW 82.3 kg

Sn Pull Down NH + Snatch NH + Overhead Squat
50 kg x (2+1+1) // Snatch: 2.33 m/s
60 kg x (1+1+1) // Snatch: 2.19 m/s
70 kg x (1+1+1) // Snatch: 2.00 m/s Need stronger pull under on Snatch
76 kg x (1+1+1) // Snatch: 1.99 m/s
82 kg x (1+1+1) // Snatch: 1.99 m/s Look good, should've done another set heavier

Snatch Pull
90 kg x 3 // Min: 1.76, Max: 2.02, Avg: 1.893 m/s
100 kg x 3 // Min: 1.7, Max: 2.07, Avg: 1.833 m/s
110 kg x 3 // Min: 1.88, Max: 1.92, Avg: 1.903 m/s Third rep pulled and release
120 kg x 3 // Min: 1.72, Max: 1.86, Avg: 1.790 m/s
120 kg x 3 // Min: 1.63, Max: 1.88, Avg: 1.747 m/s
120 kg x 3 // Min: 1.79, Max: 1.86, Avg: 1.830 m/s

Front Squat w/ Belt
90 kg x 4 // Min: 0.85, Max: 0.89, Avg: 0.8725 m/sNo belt
110 kg x 3 // Min: 0.74, Max: 0.81, Avg: 0.77 m/s No belt
123 kg x 2 // 0.72,0.69 m/s
130 kg x 2 // 0.68,0.65 m/s
136 kg x 2 @7 // 0.62,0.61 m/s
122 kg x 3 // Min: 0.67, Max: 0.7, Avg: 0.687 m/s
122 kg x 3 // Min: 0.69, Max: 0.7, Avg: 0.693 m/s
115 kg x 4 // Min: 0.69, Max: 0.77, Avg: 0.728 m/s
115 kg x 4 // Min: 0.64, Max: 0.73, Avg: 0.685 m/s
115 kg x 4 // Min: 0.68, Max: 0.75, Avg: 0.720 m/s

Superset
DB Lateral Raise
12.5 lb x 15 x 3 @6-9
Crunch
20 kg x 8 Ow from ab wheel.
15 kg x 10 Feet down, up is too much ow
15 kg x 15 Feet down


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damufunman
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Re: Justin's Weightlifting Log

#983

Post by damufunman » Thu Apr 15, 2021 6:19 pm

4/15
AMBW 82.1 kg

Clean, Pause BK + Jerk Drive + Jerk w/ Hold
70 kg x (1+2+1) // Jerk: 1.82 m/s
80 kg x (1+2+1) // Jerk: 1.82 m/s
90 kg x (1+2+1) // Jerk: 1.82 m/s Weird balance in Jerk but looked good...
100 kg x (1+2+1) // Jerk: 1.94 m/sWeird balance in Jerk, shuffled feet and torso not rigid...
108 kg x (1+2+1) // Jerk: 1.92 m/s Jerk short stepped and pushed forward.
108 kg x (1+2+1) // Jerk: 1.89 m/s Jerk pushed slightly forward
113 kg x (1+1+1) // Jerk: 1.80 m/sJerk didn't go back, straight up so a bit forward overhead.

Clean Pull
100 kg x 3 // Min: 1.68, Max: 1.85, Avg: 1.78 m/s
120 kg x 3 // Min: 1.56, Max: 1.78, Avg: 1.687 m/s
132 kg x 3 // Min: 1.67, Max: 1.75, Avg: 1.723 m/s
145 kg x 3 // Min: 1.51, Max: 1.67, Avg: 1.597 m/s Contracting though too low, delay explosion a tad.
145 kg x 3 // Min: 1.52, Max: 1.67, Avg: 1.617 m/s Third rep didn't come back off floor
145 kg x 3 // Min: 1.39, Max: 1.69, Avg: 1.493 m/s Third rep pull and release.

Jerk Dip
105 kg x 3
125 kg x 3
145 kg x 3 x 4

Superset
Pull Up
BW x 7,6,6,6,3
Press BTN
40 kg x 9,10,10,10 @5-6.5
Back Extension
20 kg x 15 x 4 @6-7

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Re: Justin's Weightlifting Log

#984

Post by damufunman » Sun Apr 18, 2021 3:25 am

4/17
AMBW 82.7 kg

Snatch NF
50 kg x 4 // Min: 2.09, Max: 2.34, Avg: 2.17 m/s
60 kg x 3 // Min: 2.1, Max: 2.23, Avg: 2.18 m/s
70 kg x 2 // 2.13, 2.29 m/s
77 kg x 2 // 2.24, 2.22 m/s
83 kg x 2 // 2.23, 2.21 m/s
88 kg x 1f // 2.25, 2.17 m/s Second rep left forward.
92 kg x 1f // 2.08, 2.07 m/s Second rep bumped forward.

Clean NF NH + Jerk
64 kg x (2+3)
78 kg x (2+2)
90 kg x (1+2) // 1.77, 1.72, 1.72 m/s
100 kg x (1+2) // 1.68, 1.88, 1.87 m/s
110 kg x (1+2) // 1.78, 1.84, 1.97 m/s Second Jerk of balance to left on recovery, but front foot was outish.
116 kg x (1+2) // 1.62, 1.9, 1.89 m/s
Clean Pull NF NH + Clean + Jerk
120 kg x (1+1+1) // 1.45, 1.77, 1.88 m/s Jerk pressed out big time. Clean Pull got forward into toes around knees and Clarked Clean attempt.

500 Tempo Back Squat
90 kg x 4 // Min: 0.79, Max: 0.86, Avg: 0.8325 m/s
115 kg x 4 // Min: 0.73, Max: 0.79, Avg: 0.765 m/s
133 kg x 3 // Min: 0.61, Max: 0.65, Avg: 0.637 m/s
138 kg x 2 // 0.64,0.61 m/s
144 kg x 2 @6 // 0.62,0.61 m/s Possibly too much bounce at bottom?
122 kg x 4 // Min: 0.63, Max: 0.72, Avg: 0.6825 m/s R1 disconnect
122 kg x 4 // Min: 0.61, Max: 0.73, Avg: 0.6825 m/s
122 kg x 4 // Min: 0.66, Max: 0.71, Avg: 0.6775 m/s
122 kg x 4 @4 // Min: 0.63, Max: 0.73, Avg: 0.685 m/s


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damufunman
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Re: Justin's Weightlifting Log

#985

Post by damufunman » Sun Apr 18, 2021 4:50 pm

4/18
AMBW 82.2 kg

Power Jerk w/ Hold
65 kg x 4 // Min: 1.74, Max: 1.89, Avg: 1.825 m/s
78 kg x 3 // Min: 1.99, Max: 2.09, Avg: 2.037 m/s R1 disconnect
85 kg x 3 // Min: 1.98, Max: 2.07, Avg: 2.023 m/s
92 kg x 3 // Min: 2.01, Max: 2.26, Avg: 2.167 m/s Jumping back.
92 kg x 3 // Min: 2.08, Max: 2.15, Avg: 2.103 m/s Third rep jumped backward
98 kg x 3 // Min: 2.06, Max: 2.18, Avg: 2.107 m/s Jumping back
98 kg x 3 // Min: 2, Max: 2.17, Avg: 2.090 m/s

High Incline Bench Press
45 kg x 8 // Min: 0.5, Max: 0.8, Avg: 0.663 m/s
52 kg x 5 // Min: 0.7, Max: 0.79, Avg: 0.742 m/s
58 kg x 5 // Min: 0.59, Max: 0.68, Avg: 0.634 m/s
62 kg x 5 @7.5 // Min: 0.36, Max: 0.59, Avg: 0.482 m/s
64 kg x 5 @7 // Min: 0.38, Max: 0.5, Avg: 0.452 m/s
66 kg x 5 @8 // Min: 0.33, Max: 0.53, Avg: 0.452 m/s
60 kg x 5 // Min: 0.42, Max: 0.63, Avg: 0.552 m/s

Superset
DB Hammer Curl
25 lb x 15 x 4 @6-9
DB Triceps Extension
25 lb x 15 x 4 @5-7
Quarter Squat Jump
80 kg x 5 x 3


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damufunman
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Re: Justin's Weightlifting Log

#986

Post by damufunman » Tue Apr 20, 2021 6:11 pm

4/20
AMBW 81.9 kg

Sn Pull Down NH + Snatch NH + Overhead Squat
50 kg x (2+1+1)
65 kg x (1+1+1) // Snatch: 2.02 m/s
75 kg x (1+1+1) // Snatch: 2.02 m/s
75 kg x (1+1+1) // Snatch: 2.04 m/s TRY DELAYING PULL UNDER WITH ARMS A BIT. Pull got forward into toes and threw hips into bar, head back.
80 kg x (1+1+1) @9.5 // Snatch: 1.90 m/s Bar got a bit forward but good pull under. Very low speed, so I CAN get under slower reps, just to further improve third pull.

Front Squat w/ Belt
90 kg x 5 // Min: 0.7, Max: 0.83, Avg: 0.768 m/s No belt
110 kg x 3 // Min: 0.7, Max: 0.7, Avg: 0.700 m/s No belt
124 kg x 2 // 0.66,0.65 m/s
130 kg x 2 @7.5 // 0.6,0.55 m/s Second rep got onto toes.
117 kg x 3 // Min: 0.64, Max: 0.67, Avg: 0.653 m/s
117 kg x 3 // Min: 0.63, Max: 0.65, Avg: 0.640 m/s
110 kg x 4 // Min: 0.63, Max: 0.67, Avg: 0.653 m/s
110 kg x 4 // Min: 0.6, Max: 0.7, Avg: 0.658 m/s
110 kg x 4 // Min: 0.65, Max: 0.67, Avg: 0.663 m/s

Superset
DB One Arm Row
75 lb x 10 x 4
Dip
BW x 6
BW x 8 x 3
Crunch
25 kg x 12 x 4


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Re: Justin's Weightlifting Log

#987

Post by damufunman » Fri Apr 23, 2021 3:10 am

4/22
AMBW 82.2 kg

Clean, Pause BK + Jerk Drive + Jerk w/ Hold
60 kg x (2+2+2)
70 kg x (1+2+2)
80 kg x (1+2+1)
90 kg x (1+2+1)
100 kg x (1+2+1) // Cl: 1.79 m/s, J: 2.12 m/s
Clean, Pause BK + Jerk Drive
110 kg x (1+2) // Cl: 1.67 m/s
116 kg x (1+2) @9.5 // Cl: 1.73 m/s Clean caught way forward and on toes, almost couldn't stand up.
Clean, Pause BK + Clean
120 kg x ff // 1.01, 1.70 m/s Clarked clean x2, first rep paused

Snatch Pull
90 kg x 3 // Min: 1.92, Max: 2.09, Avg: 1.99 m/s
100 kg x 3 // Min: 1.82, Max: 1.88, Avg: 1.857 m/s
110 kg x 3 // Min: 1.8, Max: 1.98, Avg: 1.890 m/s First rep bumped too forward
120 kg x 3 // Min: 1.77, Max: 1.82, Avg: 1.787 m/s STAY OVER, BRING BAR INTO HIPS. Better, but third rep stayed forward.
120 kg x 3 // Min: 1.58, Max: 1.77, Avg: 1.700 m/s
120 kg x 3 // Min: 1.73, Max: 1.88, Avg: 1.800 m/s

Jerk Dip
105 kg x 3
130 kg x 3 Dip a bit too fast, more control at bottom
146 kg x 3 x 4

Circuit
Pull Up
BW x 6, 5, 6, 6, 3
Press BTN
20 kg x 12
20 kg x 15 x 3
Good Morning
20 kg x 15 x 4


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Re: Justin's Weightlifting Log

#988

Post by damufunman » Wed May 12, 2021 3:46 am

5/11
AMBW 82.6 kg

Noon Session
Snatch Pull to Knee + Snatch
50 kg x 3
65 kg x 1f // 2.26,2.27 m/s Second rep didn't bring bar back at all
76 kg x ff // 2.29,2.25 m/s First rep balance too far back, second rep didn't bring back.
76 kg x 2 // 2.31,2.4 m/s
81 kg x 2 // 2.21,2.26 m/s
85 kg x 2 // 2.35,2.21 m/s

DB Curl
25 lb x 15 x 2
25 lb x 10 x 2

Evening Session
Clean + Dip Clean
60 kg x (2+3)
70 kg x (2+3)
75 kg x (1+2) // 1.93,1.44,1.60 m/s Pushing hips and bar forward at bottom of dip.
75 kg x (1+2) // 1.86,1.72,1.78 m/s
80 kg x (1+2) // 1.84,1.29,1.72 m/s Still a bit of bump forward
85 kg x (1+2) // 1.78,1.40,1.45 m/s MORE LIKE A TALL CLEAN WITH SOME MOMENTUM. Good pull under, still bumping forward.
85 kg x (1+1f) // 1.78,1.71,1.54 m/s PULL BACK INTO HIP. Second dip Clean pulled to get back via leaning and caught behind balance.
82 kg x (1+2+1) // 1.87,1.70,1.67,1.70 m/s Did P Hang Clean AK to rack for Jerks.

Power Jerk
1.88 1.87 1.82
1.97 1.84 2.08
65 kg x 3 // 1.88,1.87,1.82 m/s
75 kg x 3 // 1.97,1.84,2.08 m/s
85 kg x 2 // 2.00,2.00 m/s First rep went a bit forward
92 kg x 2 // 1.93,2.01 m/s
97 kg x 2 // 1.91,2.02 m/s
100 kg x 2 @7 // 2.00,2.09 m/s
100 kg x 2 @7.5 // 2.00,2.04 m/s

Cowboy Belt Squat
60 kg x 10
80 kg x 10
90 kg x 10
100 kg x 10 @7

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mbasic
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Re: Justin's Weightlifting Log

#989

Post by mbasic » Thu Aug 26, 2021 1:55 pm

What happened with ur hips ?

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damufunman
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Re: Justin's Weightlifting Log

#990

Post by damufunman » Thu Aug 26, 2021 5:58 pm

Felt a slight pop (not audible) or pull in left quad / adductor doing Front Squats mid June, and irritation of it the next week. Weird shooting pain in groin / hip randomly when moving around, I think when I would twist and rotate left leg. Was having continued pain Squatting so went to PT for 3 or 4 weeks with no improvement so went to see Ortho. X-Rays showed bony growth on femoral necks and FAI and labral issues suspected. Got an MRI and confirmed labral tear so getting surgery scheduled. Oddly, no issues when I PR'ed Snatch and C&J early July.

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