I'm all kinds of beaten up these days, and even after yesterday's rest day I wasn't feeling awesome this morning. But when the program tells you to test your power lifts, uh-yah test yer power lifts! (Not to be confused with the lifts of powerlifting, lol)

Power snatch
65x3, 75x2, 85x1, 90x1, 95xfail (I think I misgrooved, decided to dump instead of fighting it as I had some time left to do it right),
95x1
97.5x mega fail (it was not even close)

While 95 is not great and not that close to my PR, I haven't been snatching a lot lately (if it hadn't been for wednesday's impromptu snatch pull work, it would've been over a month since last time, I think)

Power Clean 75x3, 85x2, 95x1, 105x1, 115x1,
125x1
130x high pull at best

I think if I'd been doing full cleans I could've gotten that 130. Given this was after the snatches, I'm not mad at it. 125 is a number I'd only hit like 2-3 times before, so the fact it wasn't too awful a lift means something.

Thruster (from rack) 75x2, 85x1, 95x1, 105x1, 110x1, 117.5x1
I tried 120 but it was nothing more than a glorified front squat.

That Thruster I believe was an actual PR (and that's with a bum wrist and ankle at the moment). A Total of 337.5 is not too shabby. I'm okay with this session. Looking forward to sleeping in tomorrow morning! lol

Haven't reported my past few workouts. Things have been busy, as per usual, haha.

Saturday

This one was called the "Triple Peak", let me tell you, it's a doozy!

For time (and quality), complete 2, 4, 6, 4, 2, 4, 6, 8, 6, 4, 2, 4, 6, 4, 2 reps of double KB
- Deadlifts
- swings
- front squats
- thrusters

sets of 2 were decent, 4 was a good "I could keep doing this without too much rest" at the start. The first 6 was legit unbroken. The second one I had to rest up a bit. The 8 I was holding the bells by my side for a bit before finishing the thrusters and the squats were slow. It all went downhill from there. Lol. I think the whole thing took about 26 minutes to complete with a set of double 30s.

I also climbed some ropes (need to get ready for my next OCR) and did like 2k on the rower that day. I was on a roll!

Sunday

Not gonna lie, I wasn't feeling great. It was a 24 min AMRAP of the following stuff:

- 10 strict pull-ups (I did them assisted and in sets of 4, then 3, then 2 and 1s xD(
- 8 2KB front squats
- 6 2KB strict press
- 4 deadlifts @ 165lbs (it said 75% of 1RM, which would've been around 180lbs for me, but 165 felt heavy enough, also, see next move)
- 2 box jumps @ 20' (yea, wasn't going to get near max deadlift before attempting to not break my shins for good xD)

The first round was done with 20lbs KBs, and then I was like "nope, too easy compared to the pull-ups!" and went for 2x25lbs.

I got 5 rounds and like 3 strict presses by the cap, and decided to finish that 6th round. And I was just done. I probably then proceeded to eat a pound of cheese and chips during the day, lol.

Yesterday was a full on rest day. I needed it.

And I went for a 35 mins or so jog this morning. And it was so humid I got all yucky sweaty. Stupid heatwave.

Today was more of a strength focus day, and it's good cuz I didn't have a ton of energy. It was hard to wake up at 5. Storms kept me up last night

every 90s x 5 rounds of each
- 3 strict barbell OHP (75, 77.5, 80, 80, 82.5 all good)
- 10 KB american swings @40lbs (these were... a bit too easy. And the program said to use 35lbs, too O_o)
- 1 KB front rack big lunge static hold x30s / side w/ 20lbs KB

I took 2 min of rest then realized program said 1, ah well...

2 min AMRAP of sit-outs: got 25/side

I tried to do a bit of rope jumping but my rope slipped out of the handle and broke my stride and I just couldn't get it back.

I stupidly threw a somewhat ripe banana into my backpack this morning. It is a mush now. I'm spoon-eating it with my shake, and mushy bananas have a texture that make them hard to eat. Yuck.

I seem to be reporting every 3 days or so lately, haha.

I did go to the gym on Tuesday. Was a little beat up and it showed. I started out with some snatch practice. My idea was to work up to a heavy rep, but some guy I've been seeing more and more at the gym came over to me and told me I was pulling too early / not making contact at the right spot and I decided to hear him out and tried a few different things to see if I could fix that.

I had to strip down weight some to play around with it, so it reduced the amount of time I had to build up. As it turns out, my grip was too narrow (we're talking an extra inch and maybe more on both sides), probably because at one point i was protecting my shoulder, so my point of contact was too low and it made it harder to keep the weight in a straight line.

My last rep was at 90lbs, and it felt like I lifted 75. I think I may now have a new PR in me

The conditioning piece was meant to be sprint-style, but I am so inefficient and was so beat up that it became kind of a grinder with minimal rest

every 4 mins x 5
- 10 alternating DB snatches @ 45lbs
- 15 HR Push-ups (I did 15/12/10/10/10)
- 10 burpee broad jumps (4th round was only 8. I couldn't jump anymore and needed some extra rest)

averaged around 3:15 for each, I think. The push-ups really slowed me down, and in retrospect I prolly shoulda gone a bit lighter on the DB snatches.

Took yesterday as a full rest day. Wasn,t my original plan, but I felt like crap and was too tired.

Zombie-ran this morning, 5k in 42 minutes. The chases ended up being super steep uphill so I had to stop and catch a breather on both of them, hence the terribad pace.

I ran the xman race yesterday (similar in level to a spartan sprint, I guess? 7.5km, high elevation, 40ish obstacles, biggest difference is penalties are usually extra running loops, not burpees).

Finished with a time of 4:11:54.8, 2436th out of 2477.

My everything feels sore today. I *know* passed a few people along the way that were struggling more than I was, so I'm not sure how I came that low, lol. I know I kept letting people by me (which slowed ME down, but I was going slower than them, so...) and I froze for like, 5+ minutes at the fireman pole xD There's work to do. Surprisingly tho, this felt a lot better than the other, easier race about a month ago. At least mentally.

So uh, I'll report back in about a week when I get my muscles to start working again? xD

Dory_42 wrote: »

Hey. New to this group and trying to get into a routine of lifting regularly to improve my strength for jiu jitsu. Starting light and adding weight slowly so it doesn't interfere with my jiu jitsu training (which happens at least 6 times a week.

Started with this program on Friday, did Sunday and today (Tuesday). Legs feeling tender on stairs but not too bad. I also do assisted pull ups on the day with deadlifts.

Today I did
Squat 30kg
OHP 15kg
Deadlift 45kg
Assisted pull up (30kg assist on my 72kg, so pulling about 40kg)

Welcome to the group! I hope you the strength gains to help your practice, but do monitor your body as best you can and don't overdo it. 6 days a week + 3 days a week lifting might be a lot. Make sure you eat enough to support that activity level

So I went back to the gym yesterday and did SL workout A, kind of (see, there's a reaosn I still hang around! lol. It tends to be my default go-to when I need a deload-ish type of session xD)

Squats 115x5, 120x5, 125x5
+ submax push-ups between sets (5/6/5)

Bench 95x5, 100x5, 105x5
+ bulgarian split squats between sets x 6/8/10

Row 85x8, 95x6, 100x5
+ hollow rocks between sets x20/15/15

Will do workout B tomorrow to finish getting myself back in the groove, as I struggled a bit yesterday even though that was light-ish weight for me. Body needed some repair after that race! My calves are still brick-y!