(Big > Small) & (Strong > Weak)

[Jacob Rowell]

Trained with my coach, Chris Wilkes, and his three sons.

Warm-Up
-General stretching, light bar work

Work Out
C&J->Heavy Single
Got up to 90KG before missing. Dropped down, and hit some more singles at 80-85kg. I've always had a hard time with the jerk - Chris said I was recovering with the rear foot first, and that my front foot had all the weight on it. I practiced throwing my front foot out, and recovering with it first. Tough, but I could feel an improvement.

Back Squat, 275x3x10
-Easier than last week! Took awhile to complete though

Push Press, 125x5x5
-Not bad

[Jacob Rowell]

Work Out

Power Snatch 110x2x3
-Some felt good, some felt OK. Still working on getting the bar vertical instead of throwing it in front of me.

Power Clean and Jerk 140x2x4
-Worked on the jerks, paying attention to throwing the front foot out. About 75% felt good.

Pull-Ups, 3xMax - 14, 8, 10

3xMax Planks

[Jacob Rowell]

Deadlift - 335x3x3
-Certainly feeling a bit better. I'll make sure I'm adding in more Abs/Back work in to supplement. I've been slacking a bit there. By week 4 I should be all caught up.

Bench Press 155x5x5
-Still not difficult.

Pull-Ups 10,10,10

Things are feeling good! Bodyweight dropped slightly over the weekend, but should be coming back up.

[Jacob Rowell]

Snatch to a heavy single
95, 115, 135, 145, 155, 165(F). Pretty disappointed here, I would have liked to have at least tied my old PR.

Front Squat - 225x3x5
-Not too bad.

Sadly, things were pretty busy at the gym, so I couldn't finish up.

[Jacob Rowell]

Presses 115x3x5-Still easy

2 pos snatches 4 sets at 115-Not too bad. I feel like I'd prefer to have some more volume at this weight, I'm feeling out of practice pulling from the ground once Friday rolls around.

2 pos cleans 4 sets at 145-Easy.

Rack Jerks 2x6-Worked up to heavier weight than req'd by the program. A few sets at 140, then up to 160. Felt very good, I've been practicing putting my front foot out further and recovering with the front foot first. Also been working on pushing my elbows out to the sides, which has improved the lockout.

3xmax pull-ups
15,12,12

[Jacob Rowell]

Weight - 190

Clean and jerk to a heavy single
-Did this in the AM. Worked up to 205 without much trouble, lbarely lost 215. Things are feeling better, but still a little slugish.

Squat 285x3x10
-Another marathon squat session. They feel better each week, but I had to take plenty of rest. With some luck, I think I may hit 375 before the year's end. That will be 70# put on my squat this year.

Push Press 130x5x5
-A little tough, and my shoulder feels tight.

3 sets of 15 abmat sit-ups to finish things off.

[Jacob Rowell]

Snatch 120x2x5
-I'm not getting much out of the power snatches - I just really need more practice with the full movement, especially the 3rd pull.

Power Clean and Jerk 155x2x4
-Still working on the jerk form. Always feeling better.

Pull-Ups 3xMax
10, 12, 12

[Jacob Rowell]

Deadlift 355x3x3
-These are starting to feel good. Back is staying solid.

Bench Press 170x5x5
-Tough! I told you i was a press monster

Pull-Ups
10, 10, 10

My back is feeling a little tight.

A few thoughts: I don't think my technique is good enough to really get a lot out of this program in terms of improving my proficiency in the olympic lifts. Yes, I know it was intended to throw some mass on me, which it is, but I was hoping for a little more.

I have a o-lifting meet Oct. 5. which is around the time this program will end. I'll have to modify things towards the end, maybe the last 3-4 weeks, and add some volume at lower percentages to work on technique.

[Jacob Rowell]

Snatch to a heavy single
-Went up to 165 without any fails. Tried 175, but no dice. Feeling more consistent

Front Squat 235x3x5
-Approaching failure on the last reps of the last sets

Press 125x3x5
-Getting tough!

[Jacob Rowell]

2 pos Snatches 4 sets at 120
-Don't have my balance on the hang snatches. weird.

2 pos Cleans 4 sets at 170
-Easy

Pull-Ups 3xMax
15, 12, 10