Arien's weightlifting log

[Arien Malec]

Thursday:
sn: tried for 50kgx1x5 for recovery. Failed at two of the lifts, one due to insufficient pull, the other due to a funny soft position at the botton.
c&j: 60x1x4, all good
fs: 80x2x2
pullups
external rotations
Tired...

[Arien Malec]

Saturday:
sn: trying for heavy, hit one lift at 55, failed the rest. Pull was high enough, but no getunderness. I figure I'm wiped CNS-wise.
j: up to 68x1x2
fs: took it light at 70x3x3
chins
external rotations

In retrospect, my high volume heavy day took it out of me. I need to do one high volume day a week, and one low volume heavy day, and one medium day for recovery...

[Arien Malec]

Tuesday, recovery day:
sn: 50x1x3
c&j: 60x1x3
fs: 75x2x2
chins
ext rotations

Travel week, so looking for recovery in general.

[Arien Malec]

Wed-Sat: recovery
Sunday -- looking for maxes
sn: hit 57, failed 59 twice, second time better than the first. Tied but did not break PR
c&j: hit 70 (PR), failed jerk at 72.5, PR clean
fs: failed to PR

[Arien Malec]

So, where to go from here:

Snatch -- I'm pretty discouraged here. My flaw is on the 2nd and third pull. I'm strong enough to hit 60 kg, but my pull is wrong (not close enough) and I need to be more aggressive in pull under.

C&J: I can clean anything I can jerk. I need to get the jerk up before my numbers will move any more.

So, I think I'll do the following schedule for a bit:

Tuesday:
muscle snatch
tall snatch
snatch balance
snatch high pull
jerk from rack
front squat 10x3

Thursday:
jerk from rack
clean high pull
tall clean
front squat 3x3

Saturday:
heavy for day, sn, c&j, fs

[Arien Malec]

Also on Sunday:
pullups x 4 sets
ext rotation: 20#x12x3. Will try to hit 22.5x3x8 next

[Eva Claire Synkowski]

Originally Posted by Arien Malec

C&J: I can clean anything I can jerk. I need to get the jerk up before my numbers will move any more.

we've got the opposite problem! i do think adding push presses could help ... like 5 x 3 at least 1x/wk. i really like doing either 5 x 3 or 3 x 3 before hvy rack jerk singles. seems to help GTG for me.

[Arien Malec]

Originally Posted by Eva Claire Synkowski

we've got the opposite problem! i do think adding push presses could help ... like 5 x 3 at least 1x/wk. i really like doing either 5 x 3 or 3 x 3 before hvy rack jerk singles. seems to help GTG for me.

I have a lockout problem so push presses seem to exacerbate the situation. I think it's both basic leg drive and aggressiveness.

[Arien Malec]

Today:
Weights in #
muscle sn: up to 105x1x2
tall sn: up to 95x1x3
sn bal: up to 135x1x3
shp: 135x2x3
j: 145x1x3
fs: 150x3x5 (cut from 10 due to debate starting)

[Arien Malec]

Post debate: ext rotations: 22.5x8x3, chins