Arien's weightlifting log

[Arien Malec]

Thursday:
sn: 45x2x3
c+2j: 59x3 sets
fs: up to 85x1, then 75x2x2

Slacking on the metcon, need to get up 15 minutes earlier.

[Arien Malec]

Mini vacation Friday, Saturday, Sunday. Lots of walking, volleyball, neat metcon workout that consisted of waving a log through water to generate waves to push a volleyball to the other side of a pond.

Monday:
sn: Singles up to 57.5. PR by 5 kg!
c&j: singles, matched but failed to beat my PR. Jerk is still the limiting factor.

Each "lots of snatches and cleans and jerks" type cycle I've done has elevated my lifts nicely, and I tend to feel like a klutz when I do a more traditional strength cycle. I'm going to try a light practice sn/c&j + a Texas Method squat cycle and see what happens:

bs: 75x5x5
pullups: 4, 3, 2 (arrggghh)
standing ab wheel: 3x6

[Arien Malec]

5x5 takes a lot out of you. Slept longer than I expected Tuesday, so missed out on that workout. Ate a ton.

Wednesday:
sn: up to 47.5x1x5
jb: up to 42.5x3
j: up to 52.5x1x5
fs: 65x3x3
press: 35x5x3

The snatch work was hard -- again, the recovery from 5x5 work is surprisingly difficult.

[Arien Malec]

Still missing the metcon. Rested Thursday.

Friday:
Did the Joe Mills 20/20 workout -- tough but fun.
sn: up to 47.5x1x5. Missed at 50...
c&j: up to 57.5x1x5, full workout.

Then:
bs: 85x5x1

[Arien Malec]

Saturday rest.

Sunday:
sn: up to 50x1x5 (missed a couple)
c&j: up to 57.5x1x5
bs: 77.5x5x5
press: 80#x5x3 (want to see if strengthening my press will help out my jerk)

[Arien Malec]

Monday: rest
Tuesday:
Didn't want to wake up this AM...
sn: up to 47.5x1x5 (tough after 5x5)
jb: up to 50x3
j: up to 61x1x3
fs: 67.5x3x3

[Arien Malec]

Wednesday: travel to Chicago, little sleep....
Inspired by the Gant/Garrett protocol, worked on frog stands

Thursday:
Frog stands/tuck front levers/ring supports
Got new toy:
Row 500m X 2, tabata row, 3 rounds.
Smoked -- need to add more metcon. Lots of rowing in my future... :-)

[Arien Malec]

Friday:
500m row, W/U

20/20 program again:
sn: 30x1x5, 40x1x5, 42.5x1x5, 45, 47.5, 50, 52.5, 55 (f)
c&j: 42.5x1x5, 50x1x5, 55x1x5, 57, 59, 61, 63.5
Funny numbers because my weight are in lbs, but I'm trying to think in kg.

I stopped the c&j before failure, because I wanted to stay fresh for:
bs: 87.5x5x1
press: 85#x5x3
Last rep was a grind -- will go up fractionally for next increment to see how long I can squeeze out linear gains.

No time for anything else -- looking forward to summer break -- when I don't have to get the kids to school, it's easier to fit in lifting and metcon in the same workout.

[Arien Malec]

Saturday:
500m row: 1:41. Hope to get under 1:30, but I have a long way to go.
200m row x 3
700m slow to cool down.
I love my new toy!

Frog stand practice.

[Arien Malec]

Sunday:
Handstand practice.
500 m row: 1:40. Note to self -- use the warmup row for warmup -- totally wiped afterwards...
sn: up to 47.5x2x3. Totally boinked the middle set
c&j: up to 61x1x3. Felt good and light
Walked to farmer's market, then back and:
bs: 80x5x5. Nice and easy.
ring jump to support and negative dips: 2x5. (failure prevented last set)

CA WOD Metcon from Friday: AMRAP in 5 min: 3 1-arm swings, 3 jerks, 2 OH lunges, 24 kg, alternating arms: 8 rounds even. Fun!

Long slow row to work on technique: 2000m