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Post by Baph on Apr 20, 2017 23:54:01 GMT -5
Fuck me, tonight was molten garbage.
Snatched up to a nice 60 kgs, happy there, smooth, felt light, hitting good depth, but this is where the fun stopped.
Pressed 210 for a triple, then a single, then quit with some elbow/forearm pain where my bicep is reattached after my injury.
Pull-ups were garbage. Hoping for 12, got 8, then dicked around a bit.
Front squat was supposed to be light for volume. Got the light part right.
Go fucking home and get some sleep, man. Let's give this another shot on Sat.
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Post by Baph on Apr 22, 2017 20:07:01 GMT -5
Hit and miss today.
Bench felt pretty good. Still rehabbing that tweaked pec minor. Got up to 285 for some reps. Did a bunch of volume lighter than that.
Squat was heavy and angry. Got up to 405 for a few but spent most of the time at 315 and below. Not great.
Deads were solid. Hit 545 for a nice 5.
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Post by Baph on Apr 23, 2017 12:14:52 GMT -5
Think I'm gonna tinker next week. Have had a couple red flag moments lately and I don't want to redline and get injured.
Press clearly needs to be reset and shift to hypertrophy volume. Gonna back way off on weight and up the volume dramatically.
Squat *might* be in the same boat. I'm gonna give it another attempt on Tues, but I think I can sense a reset here as well.
Bench is improving rapidly, deads are fine, snatch and clean and jerk are improving weekly. No issues there. Have also introduced some mild "cardio" circuits and pull-ups and a little work on an assault bike.
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Post by Baph on Apr 26, 2017 0:47:34 GMT -5
Just had my ass handed to me, again. Accumulated fatigue is clear and present. Red flags about. Time for a reset, deload, clear the clutter, so to speak.
Clean and jerk up to 110 kgs, missed 120 in the clean, just felt like garbage, had trouble focusing, some elbow pain, yeesh. Was hoping for 130 kgs today.
Squat was hoping to get back to a 3x5 after falling to a 4x4 last week, but just couldn't get it done. Again, some mental/motivational issues. 540 x 4, 4, 4 and called it a day. Really fought hard on that last set. Know when to fold 'em.
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Post by Baph on Apr 28, 2017 13:52:45 GMT -5
Out of nowhere a really solid day emerges, on my worst movements no less. Guess they have room for improvement, though.
Some nasty, crisp snatches up to 80 kgs for a few reps. Moving really well.
Re-set the press and got a bunch of volume at 135 just to deload.
Front squat 135 x 10, 225 x 8, 315 x 6.
Pull-up x 11, 8, 5
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Post by Baph on Apr 30, 2017 0:30:31 GMT -5
Another mixed bag today.
Squat still feeling garby. Some tenderness (mild strain?) in the groins and hips. Shit felt heavy. Worked up to 405 for a couple singles, got some volume lighter 315 x 2, 225 x 6, 135 x 7.
Bench felt really good (WTF?) but was a bit scared to push it. 315 x 1, 1, then 225 x 15 for a pump.
Dead also felt really good. 550 x 5.
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Post by Baph on Apr 30, 2017 20:40:29 GMT -5
Some new concepts for next week:
Monday gonna volume bench and work on building my 225 x up to around 20. Bent row gonna start pushing weight over volume, so basically these two movement are switching emphasis.
Tuesday you'll see a similar motif, but not as extreme: squat will back off this nearly unsustainable intensity and try to regain some control and volume. My 3x5 turned into a 4x4 and then a 4x3 and hell, I'd be happy with a 3x3 if I don't back-off a bit. So I ease back 10%, get back to 3x5, and smooth out the movement. It's due.
This also allows me to emphasize the clean and jerk more, which is starting to come along. I'd like to start with doubles at RPE 8 this week.
Thursday I'm going for a perfect heavy single snatch. If I hit that on the first attempt, great, done. If it takes 2-3-4 attempts, ok, but more than that it's clearly too heavy.
Front squat I'm going to take my best clean from Tuesday, round up to the next factor of 5#, and hit it for a 3x3.
Press will follow the high volume/burnout model of bench on Monday.
Chin will stay the course.
Saturday we'll squat super light, maybe even start doing some variations like high bar, pause reps, or bigger volume sets. Bench up to a heavy double. Dead stay the course 1x5.
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Post by Baph on May 1, 2017 21:01:23 GMT -5
Dece Monday.
Benched up to 315 for a single, then 275 x 3, then 225 x 14. Bent row 155 for 3x15.
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Post by Baph on May 2, 2017 23:19:26 GMT -5
Dece Tuesday.
CnJ up to 110 kgs. Kind of blah. Whateves.
Reset my squat to 505 and returned to a 3x5 and smoked it, and it felt tremendous. This was the right move.
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Post by Baph on May 4, 2017 23:09:34 GMT -5
Pretty good snatch day. Took forever to warm-up. I'm still beat up in some deep, lingering ways from squats two weeks ago. This re-set happened one week too late. But I did hit some nice reps and got up to 92kg, which might be my heaviest snatch (or very close) since my bicep injury. I'll snatch 100 kgs next week I believe.
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Post by MMAJim on May 5, 2017 9:46:21 GMT -5
You do like the big snatch.
Never gets old.
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Post by Baph on May 5, 2017 11:20:50 GMT -5
There nothing quite like a really great snatch.
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Post by Baph on May 7, 2017 10:50:01 GMT -5
Pretty decent Saturday. Squats feel janky and inflammed, but hit 405x5. Moved on to an improving bench day for 335 x 1 and 225 x 20. Kept the dead train rolling with 555x5.
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Post by Baph on May 8, 2017 15:01:11 GMT -5
the week ahead --
Monday - Bench returns to reps and sets after a successful rehab. Bent row goes up to 165 for a 3x12. Tuesday - Squat should be at 515 for a 3x3, clean and jerk needs to get better after a couple bad weeks. Thursday - Snatch has been on fire. Would like to attempt 100 kgs. May or may not front squat, depending on feel, and press reset is back with reps and sets around 205. Hitting 11 strict chin-ups would be nice. Saturday - Want to get the light squat day up a bit, maybe 455 x 5. Bench will stay the course. Get a heavy single with perfect control (don't push it) then rep out 225. Dead lift will be 560 x 5.
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Post by Baph on May 10, 2017 0:38:12 GMT -5
Solid tuesday
CnJ up to 80 kgs with some crispy stuff, but shut it down early to reserve energy for squat, which turned out to be the correct move because 515 was heavy, but I managed a solid 3x5 and fell good about the place I'm currently in.
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Post by Baph on May 11, 2017 23:13:41 GMT -5
Good-but-unfocused Thursday.
Got distracted too much, started an hour late, hadn't eaten, skipped front squat (needed too re: lingering lumbar/hip aggrivation), skipped press, skipped chins . . .
Train wreck, right?
Snatched 100 kgs for two singles.
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Post by Baph on May 13, 2017 16:02:38 GMT -5
Saturdays making a bit of a comeback.
Squat felt rough, but it loosened up with extra warm-up sets and managed a 415x5 with back-off doubles at 315, 225, and 135. Bench was decent with a single at 340 and then 225 x 20 again. Dead was strong with 560 x 5 for a good, controlled set. A heavy fucking set, but controlled.
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Post by Baph on May 14, 2017 15:40:55 GMT -5
Next week preview:
Monday - Bench 285 for 3x5 Bent Row 165 for 3x12
Tuesday - Clean and Jerk up to 125 kgs Squat 520 for 3x5
Thursday - Snatch up to 105 kgs Front Squat 225 for some volume Press 185 for some volume Chin to Failure x 2
Saturday - Squat 425 x 5 Bench 345 x 1 Bench 225 x 21 Dead 565 x 5
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Post by Baph on May 16, 2017 23:04:47 GMT -5
Tuesday was a shit show.
Clean and Jerk up to 100 kgs. Meh. Squat 520 x 5, then x 3, then backed off to 495 x 3, then on down to 405 x 5 and 315 x 5 just to get some fucking reps. Back hurts, no intensity, just . . . man, every have an off day? This was it. Sluggish. Lethargic. Just . . . off.
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Post by jamesod on May 17, 2017 10:35:57 GMT -5
Your current "off" days would have been your "off the fucking charts" days a few years ago, if I remember correctly.
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Post by Baph on May 17, 2017 11:03:04 GMT -5
Your current "off" days would have been your "off the fucking charts" days a few years ago, if I remember correctly. True. Off day, squatted 520 x 8. Cry me a river, right? Still, as abilities progress, expectations shift, standards rise, and off is off, regardless of what's on your back. What's weird for me is that it wasn't a weight issue but a mental issue, which is very rare for me. Like . . . this might be the first one, honestly. Weight I can absolutely handle . . . I mean it's heavy, but I can and do handle it regularly, but just not "with it" mentally. Gonna pretend it didn't happen, take a day or two off, and get back at it.
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Post by jamesod on May 17, 2017 11:34:35 GMT -5
Your current "off" days would have been your "off the fucking charts" days a few years ago, if I remember correctly. True. Off day, squatted 520 x 8. Cry me a river, right? Still, as abilities progress, expectations shift, standards rise, and off is off, regardless of what's on your back. What's weird for me is that it wasn't a weight issue but a mental issue, which is very rare for me. Like . . . this might be the first one, honestly. Weight I can absolutely handle . . . I mean it's heavy, but I can and do handle it regularly, but just not "with it" mentally. Gonna pretend it didn't happen, take a day or two off, and get back at it. I'm not surprised. You're getting older and with that you're getting weaker, mentally. It's clear from your recent posts. A bunch of gibberish, I tells ya.
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Post by Baph on May 17, 2017 17:06:13 GMT -5
What's so bad about licorice?
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Post by Baph on May 19, 2017 23:20:11 GMT -5
Weird week. Bad squat day, skipped snatch and press, just making the best of it. I'm slammed all day Sat so I bumped dead lift up to Friday. Was not ideal, didn't eat good today, a little flat, but got it done. 565x5.
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Post by Baph on May 21, 2017 15:38:25 GMT -5
In-flight adjustment on display this coming week.
Bench and dead forge on ahead unhindered.
Squat will revert to an RPE system. I want to have an RPE 8.5 day and an RPE 7 day, which may be a front squat, actually.
Then I want to rededicate some energy to the Olympic lifts which were progressing nicely but really stalled out in the past two weeks.
Monday - Bench 345 x 1 Bench 225 x 20+
Tuesday - CnJ to 120+ kgs Squat to RPE 8.5 for 3x5 Squat at RPE 7 for 2x5
Thursday - Snatch to 100+ kgs Front Squat to RPE 7 for 3x3 Front Squat at RPE 6 for 2x8 Press 185 for 3x5 Chin to Failure x 2
Saturday - Squat RPE 6 for 3x5 Bench RPE 7 for 3x5 Dead 570 x 5
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Post by Baph on May 23, 2017 23:26:55 GMT -5
Tuesday check-in CnJ to 113 but it was solid. Squat to 455 for 3x5. Decent. Skipped the back-off reps because it's like 9:15 p.m. and I haven't eaten in god knows how long.
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Post by Baph on May 27, 2017 21:45:21 GMT -5
The weird days continue. Starting to feel lost. May be time for a hard reboot on this whole program. Clearly . . . fucking clearly . . . I did not take enough time off after the state meet and jumping right back in, while fun and productive for a while (4-5 weeks), was ultimately foolish and far too aggressive.
Started missing snatches at 80kgs with some minor back pain and hip inflammation. Skipped bench. Squatted up to 315 and again felt some shakiness and inflammation. Dead lifted on schedule, 570 x 5 (how is this still working?)
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Post by Baph on May 29, 2017 16:52:17 GMT -5
Solid bench day. Trying to re-establish a flight path, and now two consecutive weeks back on the 3x5 train means we've got a linear progression our hands, boys.
300x3x5 today, good control and smoothness. Bent row at 160x3x15.
Tomorrow is the big test. Clean and jerk and squat.
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Post by Baph on May 30, 2017 23:53:53 GMT -5
Better Tuesday. Seems like I'm stabilizing the free fall.
Squat up to 465 for 3x5 and felt pain free, smooth, and no grinding in the movements. Will take some 10 lb jumps for a while then slow back down in the mid 500s.
Clean and power jerk up to 110 kgs and again just really happy with the movement. Smooth, quick, good control.
Needed a day like this.
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Post by Baph on Jun 1, 2017 22:09:24 GMT -5
Another decent outing. Had to cut it short. Parents in town. But power snatched up to 104 kgs.
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