Arien's weightlifting log

[Arien Malec]

Wednesday:
Hotel workout,
55# dumbell snatches + pullups complex
exerbike/treadmill work
Discovered why my pullups suck and why my pants aren't fitting as nicely: weight moved up to 195#. Need to trim a bit.

At the top of this log I asserted that my goal was strength and that mass and fat were going to take care of themselves. Uhh, all too well.

Today:
Again, Inner Strength CF.
sn: up to 110#x1x3. Felt good, although a bit soft on lockout. Given that my 1RM is 115#, not bad... If I take a down week, should do nicely.
c&j: up to 135#
cdl: up to 205#x3
fs: up to 155#x3x3
hang split snatch and clean practice
GHD situps + 30#x8x3

[Arien Malec]

Adding in some strength/power oriented metcons to trim the fat a bit over the next couple of weeks, while keeping close tabs on the diet.

Thursday:
Tabata 24kg kb snatches: 8, 8, 7, 6, 5, 5 (L, R alternating)
75# sandbag walk/runs: 10mins

[Arien Malec]

fs: 40x5, 60x4, 70x3, 80x2x3
ps+snx2: 3 sets @ 30, ps+sn: 40, 42.5x3 sets
pc+clx2+j: 3 sets @ 42.5, pc + c&j: 50, 57.5x3 sets
shp: 42.5x3, 52.5x3x3

Then on to deadlift singles:
225#x2, 275#, 295#, 310#, 320#, failed 330#. 320# is a 1RM PR by a bit. Last time I tested max dl was a CFT back in October.

Then: tabata jump rope, 6 rds; 15 minute run

[Arien Malec]

Sunday: rest, hiking
Monday:
jerk balance: up to 45kg for doubles
j: up to 61.25 for singles
ps+hsn+sn: up to 40
pc + hcl + cl: up to 50
ohs: up to 61.25 for triples

ohs felt heavy (PR for triples) -- getting to bodyweight sn will take a while...

Tuesday: 100 1-hand kb swings, 24kg, then 10 mins of jump rope

[Arien Malec]

Wednesday: rest
Thursday:
sn: up to 47.5 for singles. Failed at 50 -- feeling weak
c&j: up to 65 for singles
bs: up to 80x2x3

100 1-handed kb swings, 24 kg, 4:25
(this is my posterior chain + metcon work this week)

[Arien Malec]

Friday:
sn: 42.5x1x5
c&j: 52.5x1x5
fs: 70x2x3
Trimmed the fat a bit -- will be doing a Bulgarian approach for a few weeks, to GTG at 80-90%

[Arien Malec]

Saturday:

sn: 45x1x5
c&j: 55x1x5
fs: 72.5x2x3
ohs: triples up to 55
standing ab wheel rollouts: 6x3
pullups: 5, 4, 3 (back to my usual suckage :-)

What a difference a day makes. Yesterday was a barbeque day, and I had mucho carne. Today, all the weights flew up nicely.

Don't know if I'll keep up the bulgarian thing or rejoin the CA WOD starting Monday...

[Arien Malec]

Sunday:
sn: 47.5x1x5
c&j: 61.25x1x5 (need to work on lockout better)
fs: 75x2x3
Everything felt light...

Then 100 1-arm 24kg kb swings: 5:05. Ughh..

[Arien Malec]

Monday: rest
Tuesday:
sn: 45x1x5
c&j: 59x1x5
fs: 80x2x3 (missed the last rep)

[Arien Malec]

Wednesday:
Woke up late, not much time, hope to do some metcon later today....
sn: up to 52.5x1x3 (that's my current PR)
j: up to 65 (ditto)

Both felt good, with some reserve.