Today I started a new block focused program. The last two weeks (week 1 & week 2) were just too much volume wise, even scaled down. I looked at the final weeks and just knew that I would not be able to properly recover. When basic survival is questionable, it is time to switch things up. I am basing this new cycle off a previous one that I saw some success with. However, it is going to be modified a bit to focus on some pulling and lower back strength.
BC18.W1.D1.0605
- Snatch Pull + Snatch 2(1+1) mid-thigh:
- 3×2 @ 65% / 146
- 2×2 @ 70% / 159
- Clean Pull + Clean 2(1+1) mid-thigh:
- 3×2 @ 65% / 218
- 2×2 @ 70% / 236
- Clean Pull (Eccentric down): 3×3 @ 84% / 275
- FS:
- 3×2 @ 60% / 262
- 3×2 @ 65% / 283
- 3×2 @ 70% / 306
- Accessory: DB Curl + Press: 4×10 / 35#
I actually got some good sleep last night and the nutrition the day before was great. And starting a new program always feels good, especially one where you know there has been success in the past. The snatches felt pretty good off the blocks, better than I remember at this position. Hopefully that is a good sign of things to come.
S: 4 | N: 4 | F: 4
BC18.W1.D2.0606
- Jerk:
- 3 @ 60% / 205
- 3 @ 65% / 220
- 2 @ 70% / 235
- 2 @ 75% / 251
- 2 @ 80% / 269
- Hang PC (below the knee): 4×3 @ 50% / 168
- SnPP + OHS (3+2): 3 @ 65% / 146
Mentally was not in the game this morning. Physically I was moving well and the SnPP + OHS did not feel as bad as I remember it, which was a positive.
S: 4 | N: 4 | F: 3
BC18.W1.D3.0607
- 5 RNFT:
- 8 bench press @ 185#
- 15 GHDs
- 12 Reverse hypers
- 4 RNFT:
- 1:00 plank
- 15 DB curls (35#)
- KB tempo row (70#)
Normally, Thursday mornings are rest days. I was asked if I could come in and cover the open gym time so I figured why not. I could break a little sweat and get paid to do it.
S: 3 | N: 4 | F: 4
BC18.W1.D4.0608
- Pull + Sn 2(1+1): 5×2 @ 75% / 169
- Pull + Clean 2(1+1): 5×2 @ 75% / 255
- Sn Pull (Eccentric): 3×2 @ 225
- FS: 2×3 @ 283, 2×3 @ 305, 2×3 @ 327
Really good day and worked in with a friend of mine. I haven’t had anyone lift with me during my entire session in so long I have forgotten what it is like. The pace of this nearly crushed me though.
S: 3 | N: 4 | F: 3
BC18.W1.D5.0610
- Sn: 2 @ 70% / 160, 2 @ 75% / 170, 2 @ 80% / 180, 1×190
- CJ (1+2): 155, 185, 225, 250, 275, 295x
- FS: 2×3 @ 285, 3 @ 325
First heavy day since the last meet. This felt somewhat decent. I should be happy to have been able to work up to 90% on these. On the CJ and 295, I went to reset my hands for the jerk and missed, so I dropped the bar. It really jacked up my wrists and thumbs so I called it a day from there.
S: 3 | N: 3 | F: 4