A couple of things I have noticed from this week:
- The nutrition has been good and overall I have felt great. Physically and mentally I have been able to push through some tougher days. This has been the heaviest week thus far on this cycle with a deload coming up next week.
- I have noticed that on my jerk drive some things aren’t what they should be. Going down to my power position, everything looks fine. Elbows are not dropping, back is up, and the dip looks good. But going up, my knees seem to come in. So I plan on adding in a few things to address that coming up.
- I have no clue what happened on Sunday, but when I got home, it felt like I had every last bit of energy drained from me. Granted, Sunday was tough, but I just felt totally whipped out. What set off some alarms with me, however, was my back. I had shooting pains down my lower back similar to when I injured it so many years ago. I bent over to grab a pan from the cabinet in the kitchen while doing meal prep and nearly fell over in pain. I have not been taking the anti-inflammatory meds for a while as the doctor wanted me to come off of them, but took one Sunday and iced my back. Monday was a rest day so that helped me recover some and everything has been OK since.
BBSP18.W3.D1.0904
- Muscle sn high pull + muscle sn (3+3) x 3 barbell only
- Sn pull + sn (blocks @ the knee): 2@50% (49), 2@60% (59), 2@70% (70), 3×1@75% (74)
- Sn pull from deficit (eccentric): 3×3@95% (93)
- FS: 2×2@70% (140), 2×2@75% (150), 2×2@80% (160)
- Accessory x4:
- 8 good mornings (50, 60, 60, 60)
- 29 BB curls
BBSP18.W3.D2.0905
- Jerk dip + jerk to heavy single, then 4×1@85% of HS EMOM: 2×70, 2×90, 105, 117, 130, 136x; EMOM @ 110
- HPC @ knee: 1×3@65% (87), 1×3@70% (94), 1×3@75% (100)
- SnPP: 5×3 increasing: 75, 90, 100, 115, 120×1
- Accessory x4:
- 20 banded lat pull downs
- 15 GHDs
- 12 DB rear laterals
BBSP18.W3.D3.0907
- Clean pull + clean @ knee: 2@50% (75), 2@60% (90), 2@70% (105), 3×1@75% (113) EMOM
- Clean pull from deficit (eccentric): 3×3@95% (142)
- BS: 2×2@70% (161), 2×2@75% (172), 2×2@80% (184)
- Accessory x4:
- 10 DB Arnold Press
- 10 DB shrug
- 10 DB curls
BBSP18.W3.D4.0908
- Superset:
- BB incline bench: 5×5 (+5 from last week): 215
- 20 banded lat pull-downs
- 12 DB upright rows
- Not for time – 8 rounds:
- 10 cal AB
- 10 GHDs
- 10 reverse-hypers
BBSP18.W3.D5.0910
- Sn pull + sn: 2@40, 2@50, 1@60, then snatch only at 70, 80; 4×1@80% EMOM (80) straight into 4×1@85% (85) EMOM
- Clean pull + CJ: 1@75, 1@90, 1@105, 1@110, then 4×1@80% E:90 (120) straight into 4×1@85% E1:20 (130)
- Superset:
- Pause BS: 4×2@75% (170)
- KB tempo row 1-5-5 (70#)