Arien's weightlifting log

[Arien Malec]

Friday:
sn: up to 125#, pulled 130# just fine but soft turnover on top.
j: up to 155#
fs: up to 205#, didn't try for more.

Metrics:
bw: 183.2#, %bf same.
Averages: 183#, 161.3#, 125#, 152.5#

[Arien Malec]

Decided to do two training sessions today.
Good application of "how you feel is a lie" for the AM
sn: feeling beat up and slow, warmed up with 105# (about 78% of 1RM) for 3x2, then moved up slowly, 115#, 120#, 125#, and 130#
j: same deal, warmed up with 135#, moved to 145#, 155#, then 160#

Stats in the afternoon session.

[Arien Malec]

Afternoon:

Went for a hike with my son, came back, rested, then:
sn: up to 130#, almost had 135# twice
c&j: up to 155#
bs: up to 245#, then 205#x3x2

I'll feel it tomorrow.

[Arien Malec]

Don't feel it so much today

Heavy yardwork, then:
sn: up to 130#, had 135# overhead
j: up to 150#
fs: 205#, slow

Metrics:
Weight: 187.2# -- much of that is food transit...., no movement on the caliper
averages: bw 183.9#, lm 162.2, sn: 126.6, j: 154.2

[Arien Malec]

Monday - off
Tuesday
sn: up to 135#, had 140# overhead
c&j: up to 160#, near miss with 165#
bs: up to 235# grind, then 225#x2, 225#x1 - some weird ankle thing going on.

Metrics:
bw: 186.6#, up two mm caliper so 32mm combined, 12.12% bf, 164# LM
average: sn: 127#, j: 156#, bw: 185.1#, lm: 163#

Left to my own devices, at this point, I'd go for 4 weeks of fat loss to give myself some running room for more mass gain. But I'm doing the Pendlay seminar on the 14th, so will hold off until then.

[Arien Malec]

A note for the future: I got the 135# lift by first doing a snatch pull, then thinking: "pull, get under, up" -- my mechanics for the pull were way better than my mechanics for the full lift. Odd.

[Derek Weaver]

It's funny how those little cues work out. Like in the deadlift, DJ's "chest up, wiggle your toes" cue is the missing key for getting the hips to hinge.

Good stuff on 135, and 140, 145, 150 etc are on their way to falling.

[Arien Malec]

Originally Posted by Derek Weaver

Good stuff on 135, and 140, 145, 150 etc are on their way to falling.

Hope so. 155 (70 kg) is my mental dividing line between sucks and doesn't suck. I figure more practice and more mass will get me there. My goal of 85kg at 10% bf seems very doable and correlates nicely with increases in the main lifts.

[Arien Malec]

Wednesday:
sn: up to 125#, very wobbly at the top. Pulling it high enough with room to spare, but nothing on the catch. Shoulders need strengthening, I guess.
j: up to 155#
fs: 205# grind.

Metrics:
bw: 183# (wasn't hungry yesterday, food transit issued resolved, it seems), ab+thigh: 31mm, 11.82%bf
averages: bw: 185.3#, lm: 163, sn: 129, j: 156

Weight and lean mass consistent with a 2-3# lean mass gain.

[Pete Gordon]

When you say 'very wobbly at the top', do you mean when in the catch position ?

How long have you been doing weightlifting for ?

How lean do you think you'll get ?