Justin's Weightlifting Log

[mgil]

@damufunman, did something break?

[damufunman]

@damufunman, did something break?

tried posting an attachment and got that message.

[mgil]

damufunman, did something break?

tried posting an attachment and got that message.

Oh, okay. I had a DM about something similar also. I know that when we set the board up we minimized attachment sizes and probably cache to keep the server costs down. I’m guessing that’s what the issue is.

[damufunman]

11/23
AMBW 81.0 kg

Deload week and reintroduction of some Snatch grip overhead loading.

Press in Snatch
20 kg x 4
30 kg x 4
36 kg x 4 @6
38 kg x 4, 5, 5 Wrist felt ok

Supersets
DB Goblet Squat on Plates
50 kg x 10 x 4 First 3 sets used wider stance than normal, last set narrower stance. last set ninth rep got forward
RDL
70 kg x 15
100 kg x 12 x 3

Pull Up, Mini Band 7
3 x 6
Crunch
20 kg x 10 x 3

[damufunman]

11/27
AMBW 81.0 kg

Snatch Balance + OHS
40 kg x (1+2)
50 kg x (1+2) x 2
56 kg x (1+2) x 3

Jerk Support
65 kg x 3
78 kg x 3
90 kg x 3 x 4

Deficit Push Up myoreps
BW x 20 @~6
BW x 17 x @9 Activation set 2
kg x 4 x 3
kg x 5 x 7 last set @9

Barbell Row myoreps
55 kg x 17 @~6
60 kg x 14 @9 Activation set 2
60 kg x 8 last set @9

[damufunman]

12/1
AMBW 79.9 kg

Messed around with mounting tablet in view to see velocity loss for future work, but could still barely see the readout. RepOne will be adding audible velocity loss indicators so I'll probably just wait for that to roll out.
Snatch Push Press felt great on my wrist so that's looking promising.

Snatch Push Press
40 kg x 6
50 kg x 6
55 kg x 6 x 4

Superset
RDL
60 kg x 12
110 kg x 8, 8, 8, 12
DB Goblet Squat on Plates
60 lb x 10 x 4

Pull Up, Mini Band 7
BW x 8 x 3
Crunch
20 kg x 12

[damufunman]

12/2
AMBW 79.8 kg

Did some Snatches. Went well, no wrist issues. A bit sore day after, though might be due to pressing as well.

Snatch
40 kg x 4 // Min: 2.24, Max: 2.43, Avg: 2.343 m/s
40 kg x 4 // Min: 2.3, Max: 2.39, Avg: 2.355 m/s
50 kg x 4 // Min: 2.11, Max: 2.31, Avg: 2.208 m/s
50 kg x 4 // Min: 2.14, Max: 2.34, Avg: 2.245 m/s
55 kg x 4 // Min: 2.13, Max: 2.29, Avg: 2.208 m/s Third rep a bit forward, fourth rep a bit behind.
60 kg x 3 // Min: 2.1, Max: 2.41, Avg: 2.24 m/s First rep power
60 kg x 3 // Min: 2.15, Max: 2.29, Avg: 2.203 m/s Second rep power

Press TnG
20 kg x 8
40 kg x 5
45 kg x 5
12:00 density:
50 kg x 4
50 kg x 3 x 7
50 kg x 2 x 3

Superset
DB Curl
25 lb x 12 x 5
Ab Wheel, Knees
BW x 6, 6, 5, 5

[damufunman]

12/5
AMBW 79.8 kg

Snatch Balance + OHS
45 kg x (1+2)
55 kg x (1+2)
65 kg x (1+2)
70 kg x (1+2)
75 kg x (1+2)
80 kg x (1+2) Wrist feeling a little discomfort, but normal OHS stuff, not injury-related.
80 kg x (1+2)

Push Jerk BTN
50 kg x 3 // Min: 1.52, Max: 1.82, Avg: 1.690 m/s
64 kg x 3 // Min: 1.63, Max: 1.73, Avg: 1.667 m/s
77 kg x 3 // Min: 1.69, Max: 1.78, Avg: 1.727 m/s
90 kg x 2 // 1.73,1.75 m/s
Push Jerk
90 kg x 2 // 1.6,1.76 m/s
90 kg x 2 // 1.63,1.75 m/s

Superset
Rear Lateral Raise
17.5 lb x 15 @7
25 lb x 10 @8
22.5 lb x 13 @8
Plank
20 kg x 45, 35, 45 On elbows is harder than on hands

Deficit Push Up Myoreps
10 kg x 18 @9
10 kg x 4 x 4 to @10

Barbell Row
65 kg x 15 @9
65 kg x 3 x 6 @10

[damufunman]

12/7
AMBW 79.8 kg

Snatch + OHS
40 kg x (1+2)
50 kg x (1+2)
55 kg x (1+2)
60 kg x (1+2)
65 kg x (1+2)
70 kg x (1+2) x 2
70 kg x (1+1) x 2

Front Squat
75 kg x 4
92 kg x 3
Front Squat w/ Belt
107 kg x 2 // 0.79,0.78 m/s
120 kg x 2 @5 // 0.67,0.68 m/s
126 kg x 2 @6 // 0.56,0.61 m/s
110 kg x 3 x 2
103 kg x 5, 4, 4

Superset
DB One Arm Row
67.5 lb x 10 x 5 @6-8
Dip
BW x 10, 10, 8, 10

[damufunman]

12/9
AMBW 80.6 kg

Power Clean + Power Jerk
60 kg x (1+3)
70 kg x (1+3)
77 kg x (1+3)
84 kg x (1+3)
90 kg x (1+3) x 2 2nd set Jerk second rep behind and had to step back.
90 kg x (1+2)
96 kg x (1+1) Jerk jumped too far back, stepped forward.
Power Clean
103 kg x 1 // 2.04 m/s

Push Press
60 kg x 5
68 kg x 5 @5
75 kg x 5 @6
Switched to BTN due to wrist bothering
Push Press BTN
80 kg x 5 @6.5
68 kg x 8 @6
70 kg x 8 @6
72 kg x 8 @7

Superset
DB Front Raise
15 lb x 15 @6
17.5 lb x 12 x 3 @9
17.5 lb x 10
Ab Wheel, Knees
BW x 5 x 4, shorter reach, abs still sore from last week

[damufunman]

12/12
AMBW 80.1 kg

Front Squat, 5 ct Pause
80 kg x (1+5)
Front Squat, 5 ct Pause w/ Belt
95 kg x (1+4)
110 kg x (1+3)
120 kg x 1 @6
128 kg x 1 x@6.5
100 x (1+5) @5
105 x (1+5) @7
100 x (1+5) @6
100 x (1+5) @6.5

Sn High Pull + Dip Snatch + Heaving Snatch Balance, 3 ct pause
50 kg x (1+1+3)
60 kg x (1+1+3)
65 kg x (1+1+3) x 2
65 x (1+1+2) x 3

Press TnG
35 kg x 10
45 kg x 10 x 4 @6-8
Barbell Row
65 kg x 10 x 4 @6-7

[damufunman]

12/13

Clean + Jerk
64 kg x (1+2)
70 kg x (1+2)
Clean & Jerk
77 kg x 1
83 kg x 1
90 kg x 1
96 kg x 1
96 kg x 1
103 kg x 1
103 kg x 1 Wraps last set, wrist feeling a tad so stop.

Bench Press, 2 ct Pause
50 kg x 5 // Min: 0.68, Max: 0.71, Avg: 0.698 m/s
60 kg x 5 // Min: 0.57, Max: 0.61, Avg: 0.59 m/s
65 kg x 5 // Min: 0.5, Max: 0.58, Avg: 0.534 m/s Pause a bit too short
65 kg x 5 // Min: 0.52, Max: 0.58, Avg: 0.556 m/s
67 kg x 5 // Min: 0.53, Max: 0.58, Avg: 0.556 m/s
67 kg x 5 // Min: 0.49, Max: 0.56, Avg: 0.526 m/s

DB Lateral Raise
20 lb x 10 x 3 @7-8
17.5 lb x 10 x 2 @7
Plank
25 kg x 45s, 40s, 25s, 30s Fuck no shoes makes way harder cuz of slipping, 3rd and fourth sets

[damufunman]

12/15
AMBW 79.8 kg

Snatch + OHS
50 kg x (2+2) // 2.08, 2.24vm/s
65 kg x (2+2) // 2.17, 2.19 m/sNeed to stand last rep all the way up, bar drifts forward before dropping for half OHS rep, want to make sure it stays balanced all the way up.
71 kg x (1+2) // 2.21 m/s
76 kg x (1+2) // 2.22 m/s
82 kg x (1+1) // 2.13 m/s Snatch caught on toes, knees forward too early and jumped back too much.
82 kg x (1+1) // 2.12 m/s Butt went back and got all wiggly in catch...
82 kg x (1+1) // 2.2 m/s Got onto toes a bit early onto extension. Feet didn't go back and surprised myself with bar right over neck.
82 kg x (1+1) // 2.18 m/s Extend more vertically. Bar started a bit too far behind after snatch and drifted forward throughout OHS rep.
82 kg x f // 2.24 m/s

Front Squat
75 kg x 2 // 0.91,0.93 m/s
90 kg x 2 // 0.83,0.85 m/s

Front Squat w/ Belt
105 kg x 2 // 0.74,0.75 m/s
120 kg x 2 // 0.65,0.66 m/s
127 kg x 2 @5.5 // 0.67,0.63 m/s
133 kg x 2 @7.5 // 0.56,0.56 m/s
112 kg x 3 @5 // Min: 0.69, Max: 0.73, Avg: 0.713 m/s Second rep collapsed at bottom.
112 kg x 3 // Min: 0.69, Max: 0.7, Avg: 0.697 m/s
105 kg x 5 // Min: 0.68, Max: 0.76, Avg: 0.726 m/s Felt much upper back collapse, but video didn't look too terrible.
105 kg x 5 // Min: 0.64, Max: 0.74, Avg: 0.678 m/s Pushed hips back a bit on last few reps.
105 kg x 5 @5 // Min: 0.65, Max: 0.7, Avg: 0.670 m/s

Superset
DB One Arm Row
72.5 lb x 10 x 5 @6-7
Dip
BW x 10 x 3 @7
BW x 8 @8.5

[damufunman]

12/17
AMBW 80.1 kg

Jerk w/ Pause
50 kg x 3 // Min: 1.33, Max: 1.48, Avg: 1.40 m/s
65 kg x 3
78 kg x 3 // Min: 1.49, Max: 1.54, Avg: 1.52 m/s
90 kg x 3
90 kg x 3
90 kg x 3
90 kg x 3 // Min: 1.57, Max: 1.61, Avg: 1.59 m/s
90 kg x 3 // Min: 1.56, Max: 1.64, Avg: 1.61 m/s

Push Press w/ Belt
55 kg x 5 // Min: 0.96, Max: 1.13, Avg: 1.076 m/s
65 kg x 5 // Min: 0.97, Max: 1.12, Avg: 1.058 m/s
Push Press BTN w/ Belt
75 kg x 5 // Min: 0.79, Max: 0.94, Avg: 0.874 m/s First 2 reps from front then BTN (2+3)
80 kg x 5 @7 // Min: 0.58, Max: 1.16, Avg: 0.878 m/s Third rep Power Jerk
70 kg x 8 // Min: 0.79, Max: 1.08, Avg: 0.97 m/s
70 kg x 8 // Min: 0.78, Max: 1.16, Avg: 1.049 m/s Rep 6 very good, rep 7 &.8 not, possibly arm timing issue... Yep, pushed way too late, feet completely left ground.
70 kg x 8 // Min: 0.75, Max: 1.21, Avg: 0.962 m/s

[damufunman]

12/19
AMBW 80.2 kg

Sn High Pull + Dip Snatch + Heaving Snatch Balance, 3 ct pause
50 kg x (1+2+3)
60 kg x (1+2+3)
66 kg x (1+1f) (1+1) couldn't (didn't) do second snatch w/o hook.
66 kg x (1+1+3)
71 kg x (1+2+2)
71 kg x (1+2+2)
76 kg x (1+2+1)

Front Squat, 5 ct Pause (1+x)
70 kg x (1+5)
85 kg x (1+5)
Front Squat, 5 ct Pause w/ Belt (1+x)
100 kg x (1+3)
110 kg x 1 @5
120 kg x 1 @6
130 kg x 1 @7
105 kg x (1+5) x 4 @6-6.5

Superset
Press TnG
37.5 kg x 10
45 kg x 10 x 2 @5
47.5 kg x 10 x 2 @7
Barbell Row
65 kg x 10 x 2 @ 6
67 kg x 10 x 2 @7-7.5

[damufunman]

12/20
AMBW 80.0 kg

Clean + Jerk
65 kg x (2+2)
78 kg x (2+2)
90 kg x (1+2) Sloppy, weight pushed me around too much, redo
90 kg x (1+2)
Clean & Jerk
96 kg x 1 Clean swept back nicely, crashed a bit.
102 kg x 1 Jerk went back nicely, maybe too much?
102 kg x 1
102 kg x 1
Clean + Jerk
102 kg x (2+2)f (1f+2) Missed Clean forward so did 1+2 after

Bench Press, 2 ct Pause
60 kg x 5 // Min: 0.42, Max: 1.01, Avg: 0.722 m/s
65 kg x 5 // Min: 0.58, Max: 0.64, Avg: 0.604 m/s
70 kg x 5 // Min: 0.42, Max: 0.57, Avg: 0.5 m/s
70 kg x 5 // Min: 0.51, Max: 0.59, Avg: 0.548 m/s
70 kg x 5 // Min: 0.39, Max: 0.53, Avg: 0.48 m/s
70 kg x 5 // Min: 0.45, Max: 0.5, Avg: 0.48 m/s
70 kg x 4 // Min: 0.46, Max: 0.57, Avg: 0.513 m/s
70 kg x 4 // Min: 0.43, Max: 0.51, Avg: 0.475 m/s Long pause + TnG (1+3) to test vel readings

Superset
DB Lateral Raises
20 lb x 10, 8
17.5 lb x 10, 8
15 lb x 12
Plank
25 kg x 45s, 40s, 35s, 40s

[mbasic]

whats ur all time (gym) PRs btw? sn/cj?

[damufunman]

whats ur all time (gym) PRs btw? sn/cj?

109 Sn, 128 C&J. Also cleaned 132, nearly got 136, but didn't stand it up.
189 (high bar) back Squata free weeks ago, 150 front squat long time ago.

Surely after all the work this summer I should have a few more kg on Sn and C&J but haven't gotten to test due to injuries.

[damufunman]

One break so wanted to experiment with training 6 days a week with 1 lift a day + accessories for 2 weeks. Once work starts again I won't be able to continue, but curious to see how it goes.

12/21
AMBW 79.8 kg

Snatch + OHS
50 kg x (2+2)
65 kg x (2+2)
76 kg x (2+2)
82 kg x (1+2)
87 kg x (1+2) Hips to bar and too early
87 kg x (1+f) Rushed OHS and let it get forward. Drifted forward around parallel.
87 kg x (1+2)
87 kg x (1+2)

Superset
DB One Arm Row
77.5 lb x 10 x 5 @6-7
Dip
BW x 10 x 4 @6-7.5
-----------------------------------------------------------------------------------------------
12/22
AMBW 79.9 kg

Power Clean + Jerk w/ Pause
65 kg x (1+3)
78 kg x (1+3) Clean jumped back too much
90 kg x (1+3) First Jerk left forward a bit
96 kg x (1+3) x 2 Set 1: Clean Big jump, Jerk reps 2 & 3 weight shifted forward before drive.
96 kg x (1+2) x 2

Superset
DB Front Raise
17.5 lb x 12 @4
20 lb x 10 @6-8
Ab Wheel, Knees
4 sets x 6

[damufunman]

Missed some days logging.

Testing and building profiles for Front Squat over the next two weeks before I need to take a week off of lifting. Decided to also Test Snatch and C&J maxes cuz why not. Unfortunately realized the RepOne peak velocities were incorrect for the firmware version I have, so I may have to do Snatches again next week...
------------------------------------
Stupidly didn't do 110 for a 1 kg PR, and instead went from 108 to 112 and missed both tries at 112. Oh wells.
12/31
AMBW 80.1 kg

Snatch + Floating Snatch
50 kg x (1+3),3

Snatch
65 kg x 3
76 kg x 2
87 kg x 1 Caught forward, took small step
93 kg x 1 Caught on toes
98 kg x 1 Rear camera, forgot to switch and recorded wall
104 kg x 1 @8
108 kg x 0f Brought hips to bar
108 kg x 1 @8.5 Took small step forward. Shifted weight forward to soon, brought hips to bar
112 kg x 0f @10 Miss behind. MORE ACTIVE UPPER BODY
112 kg x 0f



-------------------------------------------------------------------
Switched to doing Front Squats instead of C&J since singles usually aren't too fatiguing for me, and to encourage myself to stick with the 95% as planned prior to full maxing.
1/1
AMBW 79.9 kg

Front Squat
80 kg x 5
95 kg x 3 // Min: 0.82, Max: 0.87, Avg: 0.837 m/s No belt
Front Squat w/ Belt
110 kg x 1 // 0.808 m/s
120 kg x 1 // 0.724 m/s
130 kg x 1 @6 // 0.676 m/s
137 kg x 1 @6.5 // 0.629 m/s
143 kg x 1 @7.5 // 0.593 m/s
148 kg x 1 // 0.461 m/s
152 kg x 1 @9.5 // 0.365 m/s
154 kg x 1 @10 // 0.358 m/s