Justin's Weightlifting Log

[damufunman]

1/2
AMBW 79.8 kg

Clean + Jerk
65 kg x (1+3) x 2
78 kg x (1+3) Power Clean
90 kg x (1+2)
103 kg x (1+2)
Clean & Jerk
110 kg x 1
116 kg x 1
123 kg x 1 Press out

Clean
129 kg x f
129 kg x f Huge jump back, pulled plenty high enough

[damufunman]

1/5

4RM testing for Front Squat. Had a rough past few days so felt shitty going into this. Didn't improve throughout, but numbers seemed about right, and things were moving fine. 140 x 4 is a PR.

AMBW 80.0 kg

Front Squat
80 kg x 5 // Min: 0.69, Max: 0.91, Avg: 0.824 m/s
95 kg x 3 // Min: 0.72, Max: 0.87, Avg: 0.810 m/s

Front Squat w/ Belt
110 kg x 3 // Min: 0.7, Max: 0.76, Avg: 0.740 m/s
120 kg x 4 @6 // Min: 0.65, Max: 0.71, Avg: 0.6875 m/s
130 kg x 4 @8 // Min: 0.5, Max: 0.65, Avg: 0.58 m/s
135 kg x 4 @8.5 // Min: 0.46, Max: 0.6, Avg: 0.538 m/s
140 kg x 4 @10 // Min: 0.33, Max: 0.52, Avg: 0.453 m/s R1 disconnected, didn't get velocities. Vels taken from MyLIft app video

[mbasic]

dang your ankles are flexible

[damufunman]

dang your ankles are flexible

Yeah I can get some pretty good dorsiflexion, though sometimes I try to go too far and my heels lift a little. Or maybe just shitty bar path...

[damufunman]

1/7
AMBW 80.3 kg

Wanted to Snatch again, and got better speeds for a profile and minimum speed. performance was meh, hit a decent 103, missed 108 3 times, but Front Squat PR probably contributed to that. And also crappy technique...

Snatch
60 kg x 3 // Min: 2.19, Max: 2.31, Avg: 2.25 m/s
70 kg x 2 // 2.31,2.38 m/s
79 kg x 1 // 2.36 m/s
87 kg x 1 // 2.29 m/s Stay over bar a bit longer.
93 kg x 1 // 2.26 m/s
98 kg x 1 // 2.22 m/s Really good first pull, swept back and good active upper body. Active upper body cue seems to also help first pull.
103 kg x 1 // 2.12 m/s A tad onto toes in catch.
108 kg x f
108 kg x f Caught on toes
108 kg x f

[damufunman]

1/10
AMBW 80.3 kg

Clean + Jerk
65 kg x (2+2) x 2
78 kg x (1+2)
90 kg x (1+2)
Clean & Jerk
103 kg x 1 Jerk drive very strong
116 kg x 1 Very slightly light headed after standup. Good Jerk barpath
123 kg x 1 Jerk slight press out, short step need to get longer split and lower.
126 kg x 1

Clean
126 kg x 1 Clean only, dizzy after pitching forward and rounding back during Jerk Dip.
130 kg x 1
133 kg x f Overpulled and huge jump back. Get DOWN and trust the pull.
133 kg x f pulled to chest, should've made it but collapsed

[damufunman]

1/11
AMBW 80.1 kg

Last day of Front Squat profile stuff, then a week off.

Front Squat
60 kg x 8 // Min: 0.82, Max: 1.01, Avg: 0.914 m/s
80 kg x 8 // Min: 0.78, Max: 0.92, Avg: 0.853 m/s

Front Squat w/ Belt
95 kg x 6 // Min: 0.81, Max: 0.87, Avg: 0.84 m/s
110 kg x 6 @5 // Min: 0.73, Max: 0.81, Avg: 0.773 m/s
117 kg x 6 @6 // Min: 0.65, Max: 0.77, Avg: 0.710 m/s
122 kg x 8 @8 // Min: 0.56, Max: 0.73, Avg: 0.635 m/s
126 kg x 7 @9.5 // Min: 0.4, Max: 0.67, Avg: 0.549 m/s

[damufunman]

1/19
AMBW 79.9 kg

Trying something new for a week, a lifting-centric GPP setup inspired by Cal Dietz. Alternating singles of lifts at 50-60% for 6-7 minutes. Will switch lifts I'm doing every other day, so 2 cycles this week then back to standard programming next week.

6 min of:
Clean
70 kg x 1 x 11
Bench Press, Close Grip
60 kg x 1 x 11

6 min of:
Back Squat w/ Light Bands
100 kg x 1 x 11
Pendlay Row
70 kg x 1 x 11

6 min of:
Push Press
55 kg x 1 x 12
DB RDL
100 lb x 1 x 12

Superset (Supposed to do 4 sets, but taking way longer than expected, and wrist not happy with the curls, so just stopped).
Plank
20 kg x 40s
DB Curl
27.5 lb x 6 Ulnar side of left wrist not taking it.

[damufunman]

1/21
AMBW 79.8 kg

First group (Muscle Sn and FS) definitely got heartrate up the most of all the clusters, probably due to the Front Squats. Everything else was pretty easy, so could either go up in weight, increase pace, which was already decently quick, or go for more time (though this will not likely increase heartrate much, just increase time I'm doing stuff).

6 min of:
Muscle Snatch
50 kg x 1 x 11
Front Squat w/ Light Bands
90 kg x 1 x 11

6 min of:
Jerk
70 kg x 1 x 11
Low Cable Row
50 kg x 1 x 11

6 min of:
Pull Up
BW x 1 x 16
Clean Deadlift
110 kg x 1 x 16

[damufunman]

1/23
AMBW 79.2 kg

6 min superset of:
P Clean + Hang P Clean AK
75 kg x (1+1) x 10
Bench Press, Close Grip
60 kg x 2 x 10

6 min superset of:
Back Squat
110 kg x 2 x 5
110 kg x 1 x 5
Pendlay Row
70 kg x 2 x 10

6 min superset of:
Push Press
60 kg x 2 x 10
DB RDL
100 lb x 2 x 10

https://www.instagram.com/p/CKd4ZYTgDfF ... _copy_link
-----------------------------------------------------

1/24
AMBW 78.9 kg

6 min superset of:
Muscle Snatch
50 kg x 1 x 10
Front Squat w/ Light Bands
80 kg x 1 x 10

6 min superset of:
Jerk
70 kg x 2 x 5
Jerk
70 kg x 1 x 3
Low Cable Row
50 kg x 2 x 13

6 min superset of:
Pull Up
BW x 2 x 7
BW x 1 x 4
Clean Deadlift
110 kg x 2 x 11

https://www.instagram.com/p/CKd46LpAjuY ... _copy_link

[damufunman]

1/26
AMBW 79.7 kg

Push Press + Jerk
65 kg x (1+1)
78 kg x (1+1)
90 kg x (1+1)
Jerk
103 kg x 1 // 1.68 m/s
109 kg x 1 // 1.59 m/s
115 kg x 1 @8 // 1.57 m/s
103 kg x 2 // 1.63,1.71 m/s Second rep weird shift back during dip.
103 kg x 2 // 1.6,1.61 m/s Dip too fast, losing position a bit at bottom before drive.
103 kg x 2 // 1.69,1.62 m/s Better dips.
103 kg x 2 // 1.69,1.67 m/s Second rep pushed body backward/ bar forward.
103 kg x 2 // 1.71,1.63 m/s

Front Squat w/ Belt, Clusters
80 kg x 3 // Min: 0.49, Max: 0.81, Avg: 0.70 m/s No belt
95 kg x 3 // Min: 0.71, Max: 0.76, Avg: 0.74 m/s No belt
110 kg x 3 // Min: 0.6, Max: 0.69, Avg: 0.66 m/s
120 kg x 3 // Min: 0.62, Max: 0.64, Avg: 0.63 m/s
125 kg x 3 @6 // Min: 0.59, Max: 0.6, Avg: 0.59 m/s
Clusters
105 kg x 4 x 2
105 kg x 4 x 2

Superset
DB High Incline Press
30 lb x 12 @3
45 lb x 10 x 4
Plate Back Extension
20 kg x 10 x 4

[damufunman]

1/29
AMBW 79.6 kg

Block Snatch Below Knee
55 kg x 3 // Min: 2.2
66 kg x 3 // Min: 2.43 First rep power
76 kg x 3 // Min: 2.37 Second rep power
82 kg x 3 // Min: 2.29 Welp, hit target speed dead on...(2.28 m/s) Cool. Catching quite high and riding down.
87 kg x 3 // Min: 2.20 (2.23 m/s target)
87 kg x 1 x 10 OTM
Rep 3 power
Rep 6 miss
Rep 7 looped way forward and swung back on catch
Rep 9 barely miss forward in catch

Push Press BTN
60 kg x 3
70 kg x 3
Push Press BTN w/ Belt
78 kg x 3
85 kg x 3 More elastic dip, too deep
91 kg x 3 @6
78 kg x 6 x 5

Superset
Crunch
25 kg x 10 x 4
DB Hack Squat
80 lb x 10 x 3

[damufunman]

1/31
AMBW 79.7 kg

Clean + Jerk
65 kg x (2+3)
78 kg x (2+2)
90 kg x (1+2)
96 kg x (1+2)
Clean & Jerk (Jerk Speeds)
103 kg x 1 // 1.96 m/s
109 kg x 1 // 1.91 m/s Jerk speed are back to old values, something weird with blocks or no clean, maybe sleeve vs bar attachment point?
Jerk a bit shaky, body a bit behind.
115 kg x 1 @7.5 // 1.89 m/s Excellent(?) clean
Short elastic dip and solid Jerk

Clean
120 kg x 1 // 1.78 m/s
125 kg x 1 @8.5 // 1.81 m/s Solid heavy Clean, probably a tad too heavy, should've stopped at 120. But felt good.

Clean & Jerk (Jerk Speeds)
103 kg x 1 // 1.98 m/s Clean waayyyy forward onto toes standing up. Upper nack collapsed bottom of clean
103 kg x 1 // 1.92 m/s
103 kg x 1 // 1.82 m/s Jerk way forward, odd balance and wiggle into split.
103 kg x 1 // 1.99 m/s Long dip, short stepped but high Vpk
103 kg x 1 // 1.95 m/s
103 kg x 1 // 1.91 m/s Power clean

Jerk Recovery
100 kg x 3
110 kg x 2
120 kg x 1
128 kg x 1
128 kg x 1
Forgot how hard Jerk Recoveries are.

Superset
Deficit Push Up
12.5 kg x 3 x 2
DB Chest Supported Row
50 lb x 3 x 2
ABANDON PLANNED BRO BLOCK FOR STRAIGHT SUPERSETS INSTEAD
Deficit Push Up
12.5 kg x 10 x 3
DB Chest Supported Row
50 lb x 8, 8, 7

[damufunman]

2/2
AMBW 79.7 kg

Push Press + Jerk
70 kg x (2+2),2
80 kg x (1+1),1 R1 on sleeve.
90 kg x (1+1),1 R1 on sleeve.
Jerk
100 kg x 1 // 1.84 m/s R1 on sleeve.
109 kg x 1 @9 // 1.81 m/s R1 on sleeve. Felt like poo. Short stepped and weak overhead.
110 kg x 1 // 1.83 m/s R1 on sleeve.
100 kg x 2 // 2.08,1.9 m/s R1 on sleeve.
100 kg x 2 // 1.72,1.71 m/s R1 on bar.
100 kg x 2 // 1.66,1.7 m/s R1 on bar. Second rep deeper dip and not as sharp transition. Forgot to tighten belt, not all here today...
100 kg x 2 // 1.85,1.97 m/s R1 on sleeve.
100 kg x 2 // 1.78,1.78 m/s R1 on bar.

Front Squat
70 kg x 3 // Min: 0.68, Max: 0.86, Avg: 0.747 m/s
90 kg x 3 // Min: 0.61, Max: 0.69, Avg: 0.66 m/s
Front Squat w/ Belt
107 kg x 3 // Min: 0.64, Max: 0.7, Avg: 0.677 m/s
123 kg x 3 @6.5 // Min: 0.57, Max: 0.58, Avg: 0.577 m/s
105 kg x (2x3) x 2 30 sec rest (2x3) clusters

Superset
DB High Incline Press
50 lb x 10 x 5 @5-8
Plate Back Extension
25 kg x 10 x 4 @6-7

[damufunman]

2/4
AMBW 79.7 kg

Muscle Snatch
40 kg x 3 // Max: 2.92 m/s
55 kg x 2 // 2.62,2.6 m/s

Block Power Snatch Below Knee
55 kg x 3 // Min: 2.43 m/s
Block Snatch Below Knee
65 kg x 3 // Min: 2.35 m/s
75 kg x 3 // Min: 2.32 m/s
82 kg x 3 // Min: 2.24 m/s
82 kg x 1 x 10 Miss rep 6
Rep 8 swung way behind and had to readjust balance to hold.
Rep 9 too far forward during pull/explosion.

Push Press BTN
60 kg x 3
70 kg x 3
Push Press BTN w/ Belt
80 kg x 3
89 kg x 3 @6.5
93 kg x 3
80 kg x 6 x 4

Superset
Crunch
25 kg x 10 x 4
DB Hack Squat
100 lb x 10 x 3

[damufunman]

2/6
AMBW 79.9 kg

Snatches felt great working up to top single, then second rep at 90 jumped forward - which I never do - should've taken that as a sign for a weird day to come... only made both reps of one set and couldn't get bar back overhead.

Muscle Snatch + Snatch
50 kg x (1+2)
60 kg x (1+2)
70 kg x (1+1)
Snatch
80 kg x 1
87 kg x 1 // 2.39 m/s
93 kg x 1 // 2.31 m/s
100 kg x 1 @7.5 // 2.23 m/s
90 kg x 1f // 2.22 m/s Second rep didn't get set and didn't sweep back off floor.
90 kg x 1f // 2.2 m/s Second rep didn't get bar back over neck.
90 kg x 1f // 2.14 m/s First rep jumped a tummy bit forward??? Second rep missed, brought hips to bar and didn't get it back.
90 kg x 2 // 2.15,2.17 m/s
90 kg x 1f // 2.16 m/s First rep didn't sweep bar back

Back Squat
100 kg x 8 // Min: 0.86, Max: 0.95, Avg: 0.903 m/s
Back Squat w/ Belt
120 kg x 8 // Min: 0.72, Max: 0.84, Avg: 0.804 m/s
130 kg x 8 // Min: 0.65, Max: 0.76, Avg: 0.723 m/s
135 kg x 8 // Min: 0.59, Max: 0.71, Avg: 0.661 m/s
135 kg x 8 // Min: 0.56, Max: 0.67, Avg: 0.625 m/s

Barbell Shrug
100 kg x 8 x 4

Superset
Cable Crunch
25 kg x 10 @4
45 kg x 8
40 kg x 8 x 2
Barbell Shrug
100 kg x 8

https://www.instagram.com/p/CK_hHU5gOFt ... _copy_link

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

2/7
AMBW 79.6 kg

Clean + Jerk
60 kg x (2+3)
70 kg x (2+2)
80 kg x (2+2)
90 kg x (1+2)
Clean & Jerk
100 kg x 1 // 1.92 m/s Jerk
109 kg x 1 // 1.87 m/s Jerk
115 kg x 1 @7 // 1.91 m/sJerk
120 kg x 1 @8 // 1.93 m/s Jerk Best Jerk in a while...
Clean
125 kg x 1 @8.5 // 1.75 m/s
113 kg x 1 // 1.78 m/s
Clean & Jerk
108 kg x 1 // 1.96 m/s Jerk A little slow in dip-drive transition, can catch the bar bend better.
108 kg x 1 // 1.87m/s Jerk Focus on strong leg drive
108 kg x 1 // 1.99 m/s Jerk
108 kg x 1 // 1.84 m/s Jerk

Jerk Support
70 kg x 3
100 kg x 3
115 kg x 2
128 kg x 2 x 3

Superset
Deficit Push Up
13 kg x 10 x 4
DB Chest Supported Row
50 lb x 10 x 2
50 lb x 8 x 2

https://www.instagram.com/p/CLA6ZtYAXnE ... _copy_link

[mbasic]

Are those peak bar speeds?

[damufunman]

Are those peak bar speeds?

Yes, the Olympic lifts are all peak speeds. Makes the most sense to me to be able to compare variations (slow first pull for example), and theoretically for a given level of speed getting under the bar (time to get under) the speed at which the bar goes ballistic (VPeak) is the important metric.

[damufunman]

2/9
AMBW 79.6 kg

Had toddler meltdown during bathtime, so didn't have Squats in me today.

Block Snatch Below Knee
50 kg x 3 // Min: 2.14, Max: 2.39
65 kg x 2f // 2.05,2.24 m/s
76 kg x 3 // Min: 2.26, Max: 2.39
82 kg x 3 // Min: 2.29, Max: 2.36Knees more forward at start.
87 kg x 2f // 2.23,2.31 m/s First rep didnt pull under aggressively enough
87 kg x 1 x 10 No misses. Turnover and catch felt really solid on these.

Superset
DB High Incline Press
50 lb x 12
50 lb x 10 x 4
Plate Back Extension
25 kg x 10 x 4

[damufunman]

2/11
AMBW 79.6 kg

Jerks were shit tonight. Slow feet and wonky bar paths put everything behind. However I did get up to 119 for top single and it wasn't terrible.

Push Press + Jerk
70 kg x (2+2) x 2
Jerk
80 kg x 2 // 1.88,1.72 m/s
Push Press + Jerk
90 kg x (1+1) Poop split
Jerk
100 kg x 1 // 1.87 m/s
109 kg x 1 // 1.88 m/s
115 kg x 1 // 2.04 m/s
119 kg x 1 // 1.94 m/s Left side collapsed, bad drive, bad push under, bad bar path backward. Yuck.
105 kg x 2 // 1.97,1.92 m/s Second rep bad push under.
105 kg x 2 // 1.91,2.07 m/s Front foot stepping inward?
100 kg x 2 // 1.95,2.04 m/s
100 kg x 2 // 1.98,1.98 m/s Slightly better
100 kg x 2 // 1.91,1.86 m/s First rep deeper dip and felt better... Second rep tried shorter and everything was off.

Push Press BTN
60 kg x 3
75 kg x 3
Push Press BTN w/ Belt
86 kg x 3
94 kg x 3 @7
80 kg x 6 x 5 Last set narrower grip just cuz.

Superset
Crunch
25 kg x 10 x 4
DB Hack Squat
100 lb x 10 x 2 @<6
100 lb x 12 x 2 @7-8