(Big > Small) & (Strong > Weak)

[Jacob Rowell]

A pretty effin good day.

In the AM:
Clean and jerk to a heavy single
-Got up to 205 before a miss. It was missing out front in a way I knew didn't make sense. Missed it twice, bumped the weight up to 210, and pulled out the best jerk I've had in months. The bar felt weightless, I've had a harder time jerking 65#. I think I've been over-emphasizing getting my body out in front in hopes of balancing the weight more evenly between front and back foot. In doing so, I think I've been throwing the bar forward. Who knows, felt awesome though.

Later in the day:
Back Squat 295x3x10
-Felt easier than 265 did the first week.

Push Press 140x5x5
-Getting tough.

[Jacob Rowell]

Snatches 2x6x120
-These didn't feel too hot today. I was throwing it off my hips again, and they were slooow.

Clean and Jerk 2x4x155
Jerk is feeling good.

[Jacob Rowell]

Deadlift 3x3x375
-Deadlifts are finally starting to feel good again. Something went "pop" in my knee. Weird.

Bench 5x5x175
-Starting to get tough, as all the pressing stuff is.

Pull-Ups
10, 10, 10

Weight = 193

Overall, I'm feeling recovered and not so sore. A little hip tightness, but nothing serious. I've started thinking a little bit more about what I'll do after this. My weight is getting steady, though I'd like to gain a bit more. I have a weightlifting meet Oct. 5. I hope to total aboout 180kg. I guess I'll lay off the o-lifting to some degree and do more focused strength work over the winter. I sense a 500 deadlift and 400 back squat aren't too far off.

I'm thinking a simple deadlift progression will get me there, followed by some insane back squat program. Everyone seems to like the Smolov cycle, and it looks terrible. I'll give it a shot.

[Jacob Rowell]

Snatches up to a heavy single
Got up to 155 before any problems. Missed it a few times, and decided to just do several reps at 155 to figure out what was up.

Front squat 3x5x245
Closest I've gotten to failure. Whew!

Press 3x5x125
Not too bad

[Jacob Rowell]

2 pos Snatches, 4 sets
-Felt weird. My wrists were hurting afterwards, and my clean is way ahead of everything else, so I decided to not do the 2 pos cleans

Jerk 2x5x155
My technique is improving, I can feel it. Awesome

A little abs/Back, and I was done.

[Jacob Rowell]

Took a small break from the log. It was a layoff week, so overall, pretty boring stuff, both to read and record.

Clean & Jerk to a heavy single

got up to 185, missed 205, got 205, 215 and 220. Tied my old PR, which I'm damn happy about. I'm wrenching my back knee somehow, which sucks.

Back Squat 305x3x10
-Not as hard as I thought it would be. A new pr is coming!

Push Press 145x5x5
-Quite hard. Blasted overhead strength!

Finished up with some abmat sit-ups and stretching. Iced the knee back home.

[Jacob Rowell]

Deadlift 390x3x3
-These felt pretty good. I'm shooting for 500x1 by the end of the year. I think it'll happen.

Bench Press 180x5x5
-Not as bad as I thought, but all the pressing stuff is getting difficult

Pull-Ups
10, 10, 10

I paid good attention to recovery tonight. Lots of post-workout foam rolling and stretching, thn some iceing.

[Jacob Rowell]

Snatch to a heavy single
-95, 135, 155, 165, 175(PR), 180(F)

Awesome day. 5# PR on the snatch, and I missed 180 behind, which tells me I was pulling high enough (usually I lose it out front)

Front Squat 255x3x5
-They've been harder. Not too terrible.

Press 125x3x5
-Overall, pretty tough. I was wiped out by this point, after running several classes.

[Jacob Rowell]

Back Squat 315x3x10
-Hard. real hard. My knees hurt today. Bah.

Push Press 150x5x3
-Had to cut things a little short, had a bit of shoulder pain.

I was supposed to C&J, but I'm saving that for this weekend when my gym hosts a weightlifting seminar with Chris Wilkes. Hoping for some PRs!

[Jacob Rowell]

The mass gain cycle is winding down, I'm cutting it short by a week - I'm beat.

We had a seminar on Sunday, and I went for new maxes, a contest day of sorts.

Snatch - 180, 5# PR

Clean and Jerk - 225, 5# PR, went for 230, caught it overhead, but the weight crumpled me like a toothpick.

I'll be going for maxes on just about everything this week, and then I need to figure out what I'll do for the next cycle.