Justin's Weightlifting Log

[damufunman]

3/21
AMBW 80.8 kg

Had the RepOne connected to the sleeve for Squats instead of the bar, and turn out that reads about 0.05 m/s faster, which explains why the first several sets moved faster than expected. Fortunately I didn't go too much heavier and the actual targets were hit once I moved the tether to the bar. Not sure if the distance from the center and any rotation/unevenness is amplified, or it's picking up the whip. Need to remember this for slower lifts (fast lifts have been on the sleeve cuz the tether would interfere with going overhead.)

Snatch P Position
50 kg x 3 // Min: 2.45 m/s
60 kg x 3 // Min: 2.36 m/s
67 kg x 3 // Min: 2.32 m/s
72 kg x 3 // Min: 2.21 m/s
72 kg x 3 // Min: 2.20 m/s
77 kg x 2 // 2.17,2.12 m/s Didn't fully extend on both
77 kg x 2 // 2.27,2.2 m/s First rep felt awesome, good extension, good pull under. Second rep too much hip, got behind bar too much.

Push Jerk + Jerk w/ Pause
70 kg x (2+1)
80 kg x (2+1)
87 kg x (2+1) Push jerks not fill extension, Jerk balance was forward on catch.
87 kg x (2+1)
93 kg x (1+1) Jerk rep weight didn't go behind head, had to lean forward.
93 kg x (1+1)

2 ct Pause Back Squat
70 kg x 3
85 kg x 3 Time minus 60 sec
95 kg x 3
105 kg x 3 // Min: 0.79, Max: 0.83, Avg: 0.817 m/s
115 kg x 3 // Min: 0.74, Max: 0.79, Avg: 0.767 m/s
117 kg x 3 // Min: 0.71, Max: 0.74, Avg: 0.727 m/s
119 kg x 3 // Min: 0.7, Max: 0.73, Avg: 0.720 m/s
121 kg x 3 // Min: 0.68, Max: 0.74, Avg: 0.700 m/s
122 kg x 3 // Min: 0.67, Max: 0.74, Avg: 0.703 m/s
122 kg x 3 // Min: 0.61, Max: 0.68, Avg: 0.650 m/s Moved R1 to bar from sleeve. Oops, way slower but right in target speed range.
122 kg x 3 // Min: 0.63, Max: 0.68, Avg: 0.657 m/s
122 kg x 3 // Min: 0.62, Max: 0.7, Avg: 0.667 m/s

[mbasic]

Had the RepOne connected to the sleeve for Squats instead of the bar, and turn out that reads about 0.05 m/s faster, which explains why the first several sets moved faster than expected.

pls explain.

did you connect at the very end of the sleeve?

ya think it picks up the bounce/oscillation of the bar?

why else would it be different?

only other thing I can think of if you got a bit of a asymmetrical squat and that particular end of the bar moves up and down more than the other as you go thru your ROM.

[damufunman]

Had the RepOne connected to the sleeve for Squats instead of the bar, and turn out that reads about 0.05 m/s faster, which explains why the first several sets moved faster than expected.

pls explain.

did you connect at the very end of the sleeve?

ya think it picks up the bounce/oscillation of the bar?

why else would it be different?

only other thing I can think of if you got a bit of a asymmetrical squat and that particular end of the bar moves up and down more than the other as you go thru your ROM.

For Squats at least, at the bottom (though less so with paused) you'll get some bar whip, which will increase the ROM (and similarly at the top if not careful, and can also get some of bar jumping off your back, though position measurement postions wil lcatch that). For peak velocity the end points determine both ROM and time, and Vavg = ROM/time.

When I'm looking at peak velocity (Sn, Cl & J) I don't know how much effect it has, though I have seen some differences with going back and forth on Jerks so must be something.

I could switch sides and see if it's slower that way due to assymetry, but I probably won't remember to.

[mbasic]

Had the RepOne connected to the sleeve for Squats instead of the bar, and turn out that reads about 0.05 m/s faster, which explains why the first several sets moved faster than expected.

pls explain.

did you connect at the very end of the sleeve?

ya think it picks up the bounce/oscillation of the bar?

why else would it be different?

only other thing I can think of if you got a bit of a asymmetrical squat and that particular end of the bar moves up and down more than the other as you go thru your ROM.

For Squats at least, at the bottom (though less so with paused) you'll get some bar whip, which will increase the ROM (and similarly at the top if not careful, and can also get some of bar jumping off your back, though position measurement postions wil lcatch that). For peak velocity the end points determine both ROM and time, and Vavg = ROM/time.

When I'm looking at peak velocity (Sn, Cl & J) I don't know how much effect it has, though I have seen some differences with going back and forth on Jerks so must be something.

I could switch sides and see if it's slower that way due to assymetry, but I probably won't remember to.

r u wonna these aholes wo hav 7 bars?

Try it with a powerbar if you have one.

Or not.

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

Its fun to think about:

I think the data on the quick lifts would have too much noise; exact exacution rep to rep impossible.
Squats and simple pulls a whole lot less so.

A conventional narrow grip deadlift, sure grabbing the bar narrow and heavier loads, but always starting from dead stop.

High bar back squats probably have the most whip out of anything.
Back squats you drop into the bottom and can hammer a tissue-on-tissue rebound immediately back out.
Really the weight is mostly supported by a narrow section of the traps, your hands are doing much.

Fronties? I bet the way it sits on the delts, is a wider footprint that HBBS.
The the hands actually might come into play more with fronts.

TL;DR: a bet for moderate weights, a guy could HBS more with a WL bar than a thick PL bar.

[damufunman]

r u wonna these aholes wo hav 7 bars?

Try it with a powerbar if you have one.

Or not.

Only 2, thank you...
But yes, one is a power bar. I could try that, again if I remember. But I also have wrist wraps on the sleeves to push the plates outward a bit to clear my fold up Jerk block/stands. I think I calculated that the whip is about the same as WL bar

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

Its fun to think about:

I think the data on the quick lifts would have too much noise; exact exacution rep to rep impossible.
Squats and simple pulls a whole lot less so.

A conventional narrow grip deadlift, sure grabbing the bar narrow and heavier loads, but always starting from dead stop.

High bar back squats probably have the most whip out of anything.
Back squats you drop into the bottom and can hammer a tissue-on-tissue rebound immediately back out.
Really the weight is mostly supported by a narrow section of the traps, your hands are doing much.

Fronties? I bet the way it sits on the delts, is a wider footprint that HBBS.
The the hands actually might come into play more with fronts.

TL;DR: a bet for moderate weights, a guy could HBS more with a WL bar than a thick PL bar.

Yeah, my velocitities aren't super consistent with Sn/Cl/J (Jerk especially), but they aren't terrible. I've been able to use a threshold and get to about the same weight consistently, or go up in weight week to week for the same speed. Jerk actually gets a good amount of whip, even at my paltry weights.

[damufunman]

3/23

Partial deload week; reducing volume and intensity of Sn and Jerk stuff, and Push Presses to give my shoulder a break. Squats will continue at same level, and then will change it up next week without a deload for another 4 weeks or so.

Slow Pull Sn Pull NH + Snatch NF NH
50 kg x (2+1)
60 kg x (2+1)
70 kg x (2+1) Second rep of pull bumped way off balance forward.
75 kg x (2+1) Snatch forward, didn't bring back into hip.

Push Press + Jerk w/ Hold
50 kg x (5+1)
60 kg x (5+1)
70 kg x (5+1) Jerk a bit forward.
80 kg x (5+1)

Jerk Dip Squat
100 kg x 3
125 kg x 3
143 kg x 3 x 3 Hips moving forward in descent, possibly to unload back muscles? Sat hips back more on last set

Shoulders still tender, so did
Superset
Lateral Raise, Mini Band
4 x 15
Bent Over Straight Arm Pull Down, Mini Bands
4 x 15

[damufunman]

3/25
AMBW 80.6 kg

Deload week day 2. I seem to feel off / down on deload weeks. Don't think it's so much I need the deload, but knowing it'll be an easier workout I lower my expectations, and they are met. Front Squats felt wonky until the top single. Dropped a few sets here and there to give the shoulder some rest.

Hang Clean, AK + FS + Jerk
60 kg x (1+1+1)
70 kg x (1+1+1)
80 kg x (1+1+1) Balance a bit back.
90 kg x (1+1+1) Balance forward on Jerk, rear foot too far back...
98 kg x (1+1+1)

2 ct Pause Front Squat w/ Belt
80 kg x 5 // No belt no pause
95 kg x 5 // No belt no pause
110 kg x 2 // 0.66,0.63 m/s
116 kg x 2 // 0.64,0.64 m/s
121 kg x 1 // 0.65 m/s
125 kg x 1 // 0.59 m/s
105 kg x 3 // Min: 0.63, Max: 0.7, Avg: 0.677 m/s
105 kg x 3 // Min: 0.54, Max: 0.63, Avg: 0.587 m/s
100 kg x 3 // Min: 0.69, Max: 0.72, Avg: 0.710 m/s

Superset
Low Incline Bench Press, Close Grip
60 kg x 8 x 3
V-Up
BW x 10 x 3

[damufunman]

3/28
AMBW 81.3 kg

Snatch P Position
45 kg x 3 // Min: 1.74, Max: 2.25, Avg: 2.047 m/s
55 kg x 3
60 kg x 3 // Min: 2.21, Max: 2.29, Avg: 2.243 m/s
65 kg x 3 // Min: 2.21, Max: 2.39, Avg: 2.290 m/s
70 kg x 2 // 2.19,2.34 m/s

Push Jerk + Jerk w/ Pause
65 kg x (2+1)
75 kg x (2+1) First rep power jerk
85 kg x (2+1)
90 kg x (2+1) Power jerks.
95 kg x (1+1)

2 ct Pause Back Squat
90 kg x 5 // Min: 0.66, Max: 0.77, Avg: 0.708 m/s
105 kg x 3 // Min: 0.69, Max: 0.8, Avg: 0.760 m/s
113 kg x 2 // 0.77,0.77 m/s
115 kg x 2 // 0.73,0.75 m/s
115 kg x 2 // 0.77,0.82 m/s Try R1 on sleeve. A bit faster. @mbasic
115 kg x 2 // 0.79,0.77 m/s Try R1 on sleeve. A bit faster.
115 kg x 2 // 0.72,0.72 m/s R1 back on bar. Slower than sleeve

Superset
Inverted Row 10, Feet Up
BW x 10 x 4
Plank
25 kg x 45 x 4

[mbasic]

do you still lift at that gym?
.... do they have a girl's bar?
(the sleeve is slightly shorter, but the girls bar being a ton whippier a bet you can squat faster/more weight with it).

[damufunman]

do you still lift at that gym?
.... do they have a girl's bar?
(the sleeve is slightly shorter, but the girls bar being a ton whippier a bet you can squat faster/more weight with it).

No and no. Strongman gym, so no women's equipment to be seen.

...
Actually, I forgot, they do have a lady's WL bar. But haven't been there in about a year, and too far to justify it at the moment.
Though I could do what I've got going on with the power bar (to help clear Jerk stands strapped to side the rack): wrist wraps as spacers to push plates out a bit.

[damufunman]

3/30
Day Session

Drop to Split
40 kg x 3
50 kg x 3
60 kg x 3 Third rep step back a bit.
65 kg x 3 x 5

One Arm DB Arnold Press
15 lb x 15 x 4

Evening Session

Snatch, Pause Below Knee
50 kg x 3 // Min: 2.26 m/s
60 kg x 3 // Min: 2.39 m/s
70 kg x 3 // Min: 2.4 m/s
76 kg x 3 // Min: 2.3 m/s First rep caught very behind, but held it.
82 kg x 3 // Min: 2.28 m/s Third rep less aggressive feet, slightly slower.
82 kg x 3 // Min: 2.09 m/s

Jerk Dip Squat
105 kg x 3
125 kg x 3
143 kg x 3 x 3

Front Rack Hold
160 kg x 5 sec

One Arm Lat Pull Down
20 kg x 10 @2
25 kg x 10 @5
25 kg x 12 @8
25 kg x 10 @7

[damufunman]

4/1
AMBW 80.9 kg

Tall Jerk
20 kg x 5 x 2
30 kg x 5
40 kg x 5
40 kg x 4
35 kg x 5 x 2 Toes, half press

Clean + Jerk
65 kg x (2+2)
78 kg x (2+2)
90 kg x (2+2)
Clean
100 kg x 2 // 1.92,1.87 m/s
107 kg x 2 // 1.88,1.86 m/s
114 kg x 2 // 1.92,1.85 m/s Second rep very good first pull and aggressive second pull.
119 kg x 2 // 1.86,1.71 m/s First rep good second pull and pull under, but crashed. Second rep didn't write catch solidly And rode it down a little loose.

Superset
Split Squat
60 kg x 10 x 3 @6-7
60kg x 12 @8
DB Low Incline Bench Press
40 lb x 12 x 3 @4-5
40 lb x 15 @5
V-Up
BW x 12 x 4

[mbasic]

The BTN split jerk drop thingie with the change plates is clever .... looks effective.

Never seen that one before.

[damufunman]

The BTN split jerk drop thingie with the change plates is clever .... looks effective.

Never seen that one before.

ETA: Oops, you mean to keep from tightroping... Also an issue I have so this forces me to not do that.

Not sarcasm I assume...
Thank you to Everret. I need to speed up my split (or better drive, but I'm tending to push under and get lower rather than get bar higher in Jerks, possibly an issue as well) so this should help. Will also do heavier with a dip & drive and jump to split to load it more. I may have to continue these for a few weeks to get any real benefit, was only planning on this deload week.

[mbasic]

nah .... its a good drill.

Takes the arms out of it, and you just have to worry about foot-work and landing balanced.

As far as turning an ankle or slipping, I don't think that should be an issue at all.
Its far enough away to where your feet should be landing. (idk, maybe you've hit them already).
What I'm getting at: just the mere fact your brain knows something is there, the desired effect will happen.
It could be something half of the size of those plates and still (mostly) work.

That Klokov drill where you kick-out the collars by sliding your feet out doing a tall snatch ...uhh....yeah....that seems "problematic".

[damufunman]

4/2

Jump to Split
70 kg x 3 x 2
90 kg x 3
100 kg x 3 Short step first and third reps.
100 kg x 3
100 kg x 3 Jumped first to feel. Third rep bar left back , maybe pushed with arms a bit?
110 kg x 3 Short steps.
120 kg x 3

------------------------------------------------------------------
4/3
AMBW 81.5 kg

Power Snatch
50 kg x 3 // Min: 2.48 m/s
60 kg x 3 // Min: 2.51 m/s
70 kg x 3 // Min: 2.43 m/s
75 kg x 3 // Min: 2.33 m/s
75 kg x 3 // Min: 2.27 m/s Second rep forward and took step.

Superset
Jerk Support
70 kg x 4
82.5 kg x 4
92.5 kg x 3 x 4
Back Squat
90 kg x 5 // Min: 0.81, Max: 0.89, Avg: 0.848 m/s
105 kg x 5 // Min: 0.76, Max: 0.85, Avg: 0.814 m/s
120 kg x 5 // Min: 0.73, Max: 0.79, Avg: 0.756 m/s
132 kg x 5 // Min: 0.68, Max: 0.72, Avg: 0.702 m/s
137 kg x 5 // Min: 0.6, Max: 0.67, Avg: 0.64 m/s Third rep got onto toes.
140 kg x 5 // Min: 0.6, Max: 0.63, Avg: 0.614 m/s
Oops, should've done Squats at 0.7 m/s, not 0.6 m/s.

[damufunman]

4/6
AMBW 82.0 kg

Sn Pull Down NH + Snatch NH + Overhead Squat
50 kg x (1+1+1) // 2.16 m/s Snatch
60 kg x (1+1+1) // 2.17 m/s Snatch
70 kg x (1+1+1) // 2.06 m/s Snatch
76 kg x (1+1+1) // 2.16 m/s Snatch
82 kg x (1+1+1) // 2.06 m/s Snatch Big jump back and Snatch caught on tippy toes. Stop here go up next week. Consistent 2.06 m/s

Clean Pull
100 kg x 3 // Min: 1.85, Max: 1.92, Avg: 1.887 m/s
120 kg x 3 // Min: 1.66, Max: 1.8, Avg: 1.747 m/s
132 kg x 3 // Min: 1.45, Max: 1.8, Avg: 1.653 m/s Contact happening a bit low.
140 kg x 3 // Min: 1.62, Max: 1.63, Avg: 1.623 m/s

Jerk Dip
100 kg x 3
125 kg x 3
143 kg x 3 x 3

Superset
DB Incline Reverse Flye
15 lb x 12 x 4
Back Extension
15 kg x 15 x 4

[damufunman]

4/8
AMBW 81.3 kg

Clean, Pause BK + Jerk Drive + Jerk w/ Hold
60 kg x (1+2+1) // 1.48 m/s
70 kg x (1+2+1) // 1.77 m/s
80 kg x (1+2+1) // 1.83 m/s
90 kg x (1+2+1) // 1.79 m/s
100 kg x (1+2+1) // 1.78 m/s Clean didn't come back off floor and drifted forward during pause. Jerk pressed to soon and short stepped.
106 kg x 4 // 1.77 m/s Jerk Better Jerk still short stepped.

Front Squat w/ Belt
90 kg x 4 // Min: 0.82, Max: 0.85, Avg: 0.837 m/s
105 kg x 3 // Min: 0.74, Max: 0.78, Avg: 0.763 m/s No belt
116 kg x 2 // 0.75,0.74 m/s
124 kg x 2 // 0.67,0.7 m/s
130 kg x 2 // 0.65,0.64 m/s
134 kg x 2 // 0.63,0.61 m/s
120 kg x 3 // Min: 0.64, Max: 0.66, Avg: 0.650 m/s Second rep upper back collapsed tiny bit in hole.
120 kg x 3 // Min: 0.55, Max: 0.69, Avg: 0.630 m/s Third rep sloppy and forward. Feet more outward, I think, and shorter ROM.
112 kg x 4 // Min: 0.63, Max: 0.7, Avg: 0.675 m/s
112 kg x 4 // Min: 0.65, Max: 0.76, Avg: 0.713 m/s
112 kg x 4 // Min: 0.67, Max: 0.76, Avg: 0.710 m/s

Superset
DB Lateral Raises
15 lb x 15, 15, 13
Pull Up
BW x 6, 6, 5, 5
Crunch
20 kg x 12 x 3

[damufunman]

.

[damufunman]

4/10
AMBW 82.3 kg

Snatch NF
50 kg x 4 // Min: 2.23 m/s
60 kg x 3 // Min: 2.17 m/s
70 kg x 2 // Min: 2.25 m/s
78 kg x 2 // Min: 2.19 m/s
85 kg x 2 // Min: 2.20 m/s
85 kg x 2 // Min: 2.19 m/s

Clean NF NH + Jerk
65 kg x (2+3)
78 kg x (2+2)
90 kg x (1+2)
100 kg x (1+2) Second Jerk good height but short step.
110 kg x (1+2) Clean started too close, hips up. Second Jerk good height and short step.
116 kg x (1+2) First jerk dip upper back collapsed. Second Jerk short stepped.

Snatch Pull
90 kg x 3 // Min: 2.06, Max: 2.1, Avg: 2.08 m/s
100 kg x 3 // Min: 1.95, Max: 2.11, Avg: 2.00 m/s
110 kg x 3 // Min: 1.88, Max: 2.07, Avg: 1.98 m/s
120 kg x 3 // Min: 1.69, Max: 1.88, Avg: 1.81 m/s

Superset
Hammer Curl
20 lb x 12 x 3
22.5 lb x 15
DB Triceps Extension
20 lb x 12 x 3
22.5 lb x 15
Quarter Squat Jump
80 kg x 5 x 3 Stopped and reset between on first 2 sets.