CPC18.W9.D1.0417
- Sn – Heavy single: 2x (2 pull + 2PP + 2 OHS), 3 HHMS, 2×3 SB + PS (85#), 2×114, 2×135, 2×155, 175, 185, 196, 205 (95%), 216x
- CJ – Heavy single: 2x (2 pull + 2PP + 2 BTNJ), 2×155, 186, 225, 251, 275, 296, 307, 317 (97%), 330x
- FS – Heavy single: 265, 315, 365, 395, 425x, 412 (95%), 425x
Ended up going 93/144/237 today so I was pretty happy about that. The 196 and 205 snatches felt great. No idea what happened with 216 other than it got into my head. I think at a meet, I will go 196, 205, 210, or possibly 205, 210, 215 and see how that goes. The CJ surprised me because the last time I went heavy it was a struggle just to get over 300. I really didn’t think that 317 was in me this morning. Looking back, I probably should have gone to 315 and just stopped to save some gas for the FS. I didn’t take a lot of attempts on the FS and was tired by that point. Just wanted to get it over and go home. On the last two FS attempts, I could feel my back start to give. First time in a while that I have felt that so it was good that I stopped. Was at 95% or more on all the heavy singles so that is a good day.
S: 4 | N: 5 | F: 4
CPC18.W9.D2.0418
- Sn: 5×1 @ 86% / 185
- CJ: 5×1 @ 83% / 272
- Hang Sn High Pull (Knee): 3×3 @ 87% / 186
- Accessory: Reverse hyper: 4×15 & Plank: 4×1:00
I was looking forward to today. I had planned on hitting the singles EMOM style. They were originally 80% and I went a tad bit heavier. For the snatch, I had 80% as being 180 but that was actually based on 225 as my 1RM. I have been using a higher max for a long time now. My true 80% is about 172. The main reason I went to 185 was that number has always messed with my head. I wasn’t nervous about it, but wanted to nail every single one of these. I want to be able to push this lift and today, feeling good, I felt as if I could make that happen. I want 185 to be just another number in my warm-up to a heavy rather than a stopping point as it has been for too long. All of these singles felt pretty good, though one or two slightly out of position.
Last night I think I only woke up twice, which is a first for me in a very long time. Because of that, I felt far more rested than I normally do. Food was on point as well. Yesterday I had to eat 5oz of chicken when I got home from the girls softball practice in order to nail my macros for the day. Trouble was, I was so stuffed and didn’t have an appetite to eat anything else. So I called it a day and went to be, skipping that 25g of protein. I woke up this morning feeling really good once I got going, a little better than normal. That was a great thing considering that yesterday was a pretty heavy day.
S: 4.5 | N: 4.5 | F: 4.5
CPC18.W9.D3.0420
- PC + PJ to heavy single: 135, 185, 207, 230, 251, 275, 286
- Clean Pull: 3×315, 3×326, 3×346
- BS: 2 @ 70 / 350, 1 @ 80% / 400, 1 @ 85% / 425, 1 @ 90% / 450, 1 @ 95% / 475; then 490, 506 PR, 517x
I have no idea where this day came from but today was one of those days where the planets aligned for me. My goal on the PC + PJ was 275. In my head, I knew I had always had trouble around 245+ so 275 would have been a big deal for me. When I hit 275, it didn’t feel all that crazy, so I went up to 286. The push jerk catch was certainly not deep at all, and it felt a whole lot harder than it looked.
The back squat I think I was most nervous about, especially given my back. I have not hit 475 since the last time I maxed out this lift which is to say that I have only hit 475 once since then. With the volume this week, I had no idea how my legs would respond. But when I got to 95%, it felt pretty good. So after talking with one of my buddies, he said to go for it. He said to go 490 and then 505 for a new PR. Both of those lifts felt good so I took a shot at 517. Walking it out I knew, but I tried anyway. I got to the sticking point and couldn’t fight it up from there so I dumped it. I will still take a 6lb PR on this lift any day of the week and twice on Sundays.
S: 4.5 | N: 5 | F: 4.5
CPC18.W9.D4.0421
- 5 RNFT of 10 cal AB & 10 GHD
- 5 RNFT of 200m row & 15 reverse hypers
- Banded KB press: 4×10 / 53#
- Controlled step downs: 6×8 ea leg
- 7 way hips drill
This was a really good shake out day. Got up and got moving, broke a sweat, and felt much better having done something.
S: 4 | N: 5 | F: 4
CPC18.W9.D5.0422
- Sn – Heavy single: 2×115, 2×135, 2×155, 175, 185, 196, 200
- CJ – Heavy single: 155, 185, 225, 251, 275, 295, 306
- FS – Heavy single: 2×265, 315, 365, 405, 416x, 416, 435x
Training total of 91/139/230 which would have been enough to qualify me for Masters Nationals. From the first snatch, my rhythm there felt off and I knew it. I kept telling myself to stay focused and push ahead, trying to stay positive. But the 91/200 felt way more rough than it should have. I know that I rushed my warm-up and skipped things that I normally do to get my body moving correctly. Lesson learned.
For some reason, I have felt like hitting 93/205 on the platform was a requirement and if I didn’t, then I would be behind. Hitting only 91/200 left me deflated a bit. But then I did the math and realized that I was considering an opening CJ of 305. Bumping that up just a pound would qualify me on my opener. So that is what I did. Realizing that I was capable of doing that made me feel a lot better.
FS were pretty tough, but that is my own fault. Jumping from 365 to 405 was stupid. I was happy to hi 416, which was 96% of my 1RM. I loaded the bar with a PR and unracked it, but must have had it positioned too far back into my throat because I was lightheaded. So I dumped it. Not trying to pass out or get hurt. Live to fight another day.
S: 4 | N: 4 | F: 3