Clean & Jerk, Snatch, Incline Bench Press, Pullups, Sprints

Clean & Jerk
135 x 2
185 x 1 - pressed out on top
195 x 1 - pressed out on top
195 x 1 - slight press out on top
195 x 1 - slight press out on top
195 x 1 - NO press

Snatch
95 x 2 - hanging power snatch to warm up
135 x 1
135 x 1 - stepped forward
135 x 1
135 x 1
135 x 1
135 x 1 - stepped forward

Got all six snatches at 135lbs without a miss. Good, slightly challenging weight for me (87% of my 1RM).

Incline Bench Press
135 x 5
155 x 5
175 x 5
185 x 4
185 x 3

Pullup Pyramid:
4x: 1x2x3x4 (4o pullups total)

7 minutes of sprinting

Back Squat and Push Press

Back Squat
135 x 5
185 x 3
205 x 3
210 x 3
215 x 3

I've been doing back squats at 185 or 195lbs for three, so I was really happy with this progress of doing my sets at 205, 210, and 215. It was the encouragement of Tom Mohr this morning (my first time training with Tom in almost 2 months!) that had me increase the weights. Thanks, Tom!

Push Press
155 x 5
165 x 5
165 x 5
165 x 5

Lighter volume today, in that I just did two exercises. I feel like I tweaked a little something in my shoulder, and didn't want to push it too hard. Back at it on Monday!

Snatch, Push Jerk, Bench Press

Snatch:
125 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1

Took Pat's advice from yesterday and stuck with a weight that is a challenge, but not a huge struggle to hit. 135lbs is 87% of my 1RM, and I hit it for 8 straight singles this morning! Often I'll both hit and miss 135, so it felt like a big accomplishment this morning to hit 8 in a row without a single miss. As Pat told me to do, I focused more on the feel of each movement. Some felt really smooth and strong, some felt like more of a challenge. Interesting doing these all at the same weight, so I had a consistent baseline of weight to compare each rep to.

Push Jerk
155 x 1
175 x 1
195 x 1
205 x 1 - PR

Okay: So my 1RM squat clean is 210lbs. I was able to push jerk 205lbs this morning without a press on the top. But my 1RM on the full clean and jerk is 198lbs. There is no reason that I shouldn't be able to hit 205lbs for the full clean and jerk (combining my squat clean and push jerk abilities). That will be my goal this coming Monday morning; to add 7lbs to my 1RM on the clean & jerk.

Bench Press
135 x 5
185 x 5
195 x 5
200 x 4
200 x 3

6 minutes of planks (2x: 1m front, 1m left side, 1m right side)

I am still being religious about my supplements/rest/nutrition that Tony Bruno prescribed for me during my BioSignature evaluation back on 2/4. After two weeks I feel like I am making a lot of strength gains. I can't tell yet if I've lost umbilical fat (my primary goal of going to Tony Bruno) but so far I feel great. My plan is to continue with the clean nutrition, the supplements, the rest and the workouts, be patient, and hope that after 6 weeks of following this I'll see a difference when I look at myself in the mirror.

Snatch and Clean & Jerk

Snatch
125 x 1
135 x 1
140 - Failed
140 x 1
145 x 1
150 - Failed
150 - Failed
150 - Failed
150 x 1
155 - Failed
155 - Failed

Took Pat and Tom's advice and just made 5lb jumps. This was good advice from them, I liked these smaller jumps, and not 'allowing' myself to go up until I hit the lower weight. Got 150lbs today (155 is my PR). Will snatch again tomorrow and see if I can get 155, and maybe even 160. Still not "punching" that bar aggressively enough - getting under it just fine, just not standing up with it.

Clean & Jerk
165 x 1
165 x 1
185 x 1 - Slight press at the top
185 x 1 - No press

Pullups: 10-10-8-6

Assorted ab exercises

Back Squat and Press

Back Squat
135 x 5
185 x 2
205 x 1
225 x 1
245 x 1 - New PR! (old PR 242lbs)
255 x 1 - New PR!

Press
135 x 1
155 x 1
165 x 1 (Tied PR)
170 - Failed

Snatch Technique @ 75lbs

24lb kettlebell windmills:
5 left, 5 right
10 left, 10 right

25 minutes of incline walking on the treadmill

Snatch and Clean & Jerk

Snatch
135 x 1
145 x 1
160lbs - Failed 12 times

My PR on the snatch is 155lbs (set last week). I REALLY wanted to hit 160lbs today, which is my bodyweight. I was close a number of times today, once even holding the bar steady overhead in a full squat snatch, but didn't stand it up. I could feel what I was doing wrong...I just wasn't aggressive enough in that third pull, and wasn't completing the second pull. I was so close to getting 160 today. I probably should have stopped after a few attempts and not gone for it 12 times, but I REALLY wanted it! I'm confident I will hit 160lbs next week.

Clean & Jerk
135 x 1
185 x 1 - no press
185 x 1 - no press
205 - pressed it out
210 - got the squat clean, couldn't jerk it

Pullup Pyramid
4x: 1x2x3x4

Played catch for 15 minutes with the 20lb Dynamex ball

Incline Press, Kettlebells, Front Squats

Light day today:

Incline Press
135 x 5
155 x 5
175 x 5
175 x 5
175 x 4

Windmill, 24lb kettlebell
4x: 5 left, 5 right

Kettlebell snatch, 53lb kettlebell
2x: 10 left, 10 right

Front Squats
135 x 5 x 5

Ab Ripper X

Post-workout:
36g whey protein
10g Glycine
15g L-Glutamine
1.5g Vitamin C
2/3 sweet potato
5g EPA/DHA fish oil