Sleep 8:30-5:30
Sugar: none at this point
Training 7-8am
A. Back Squat - take up to a tough double in a few sets
B. Back Squat - build to a tough single in a few sets
C. Clean and Jerk - build to a tough double with perfect form in a few sets
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3 sets:
5 squat clean thrusters tough
10 burpee jumping chin ups AFAP - 7 foot bar
rest 4 min actively
After Wednesday's deadlift post I received the following email with the subject, "Clarification"
build to a tough single = keep all sets perfect under form, and feeling like you are pulling any weight off the ground or squatting it well, this builds confidence and reps in the higher intensity zone WITHOUT fails and PR attempts, goal is to get only a few hits at a tough weight as the exercise usually is new for the template
build to a tough single in a few sets = same as above, except the build is fast and nasty, like bang, bang, bang, done, in and out, no thoughts on weight used
1RM = take as long as you want and as many sets as you want to test the system out, fails are expected but no more than 2 in a row
As such, I clearly did not follow these guidelines going into Wednesday's DL & as such I was feeling it in the posterior particularly some low back soreness & probably fatigue today. I definitely noticed it a bit in the squats today & so will not be torn up over the numbers.
Results:
The whole concept of "no thoughts on weight used" is next to impossible for me if I'm loading the bar. I used to be able to fool myself when I used our kg plates, but being that I spend my day glancing at the bars of clients & quickly determining their loads it's just not doable for myself these days. As such, I had Amber load the bar for me today. I just told her how many reps I wanted to do and she put it on. The bad part here is that I don't know what I did on my build up entirely. I only know the attempts & the final weights for the double, single & miss.
A. Back Squat - take up to a tough double in a few sets: 5x83lbs, 3x123ish, 2x153ish, 2x173 (video).
B. Back Squat - build to a tough single in a few sets 1x183lbs, F @ 188lbs
C. Clean and Jerk - build to a tough double with perfect form in a few sets A few push jerks @ 103lbs then I took "a few" to be 3 sets so went with: 2x123lbs, 2x133lbs, 2x143lbs. The second clean was not perfect & that is what I'm mumbling in the video before the jerk. Probably heavier than would have been recommended, but I was antsy to do something that I LOVE....Olifts! First time C&J since the OPTathlon 1.0 where I hit a PR of 155lbs.
3 sets:
5 squat clean thrusters tough (I end up jerking most of my thrusters which maybe was not the goal?)
10 burpee jumping chin ups AFAP - 7 foot bar
rest 4 min actively
Rnd 1: 103lbs 90s
Rnd 2: 113lbs 90s
Rnd 3: 118lbs 98s. Caught the 4th clean up high on my throat which sucked & then totally missed the hip drive coming out of the 5th & it ended up being a clean, push-jerk.
Burpee pull-ups were good. I didn't feel like I was moving super fast, but didn't feel like I could get down much faster. Have limited experience with these guys. Last time I remember doing them when I was at CF Del Ray Beach & it would have been a higher bar that I had to add a kip into each pull-up. Today I was able to catch it much higher & finished with a deadhang for the most part.
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