Posts tagged Fitness

Wow I haven’t been good at posting my workouts at all. 

Tuesday 7pm: Overhead Squats and Rack Jerks

• Worked up to 70kg on OH squats and was so close to a PR with 77.5kg. I’ll get it soon! My left shoulder has been bugging me so I’ve been taking it easy on OH stuff since to rehab it. Once it’s better it’ll be PR city ;)
• Worked up to 72.5kg on Jerks. My shoulder pain really affected these. Felt weak overhead. 

Wednesday 1pm: Squat and Bench

• Squat was 82.5% 2x5 and then 72.5% 1x8. The 2x5 were pretty tough but I had some reps in the tank after. The 8 reps were easy as pie.
• Bench was 65%/5, 75%/5, and 85%/1+. My bench has gone down by 10lbs or so. :( 
• Took the evening off because of feeling tired haha

Thursday 12pm: Snatch  and C&J w/ pause above knee

• Worked up to 135# on snatches and stopped there to not aggravate my shoulder 
• Worked up to 165# on C&J. Kept missing the jerk at 175#. Damn shoulder pain.

Friday: 

11am: Snatch Pulls & Clean Pulls

• Worked up in 10ish lb increments on snatch pulls from 33lbs to 162lbs
• Worked up to 206# for clean pulls
• Did a slow pull for each lift before each set to really nail down proper bar path up until my 2nd pull

7pm: Hip thrusts, Upper body accessory work

• First time doing Hip thrust in a long time. I really like how they make my hamstrings and glutes feel. Worked up to 286# for 3x2.
• Did 4 rounds of Pullups, DB rock n’rolls, Bentover DB row, and BW dips for an upper body circuit. I really need to bring up my upper body strength as I tend to favor lower body exercises since those are what I’m good at.

I finished up the 2 day course to get my USAW Level 1 Sport Performance coach certification today.

To be honest, I’m disappointed in how the course went. I thought it was ridiculously easy and it makes me worry about some of the people who just became “weightlifting coaches”.

We practice doing the lifts and coaching the lifts ourselves but there’s no “test” on these practical skills. There’s only a paper test with stupid questions that are either outdated and incorrect or vague and misleading.

Also, my class was FULL with 44 people in it. As a result, it was hard to get feedback from the instructor.

I’m just glad to have experience from my own training as well as from my internships at Mash Elite Performance, UNC Olympic Sports, and Athletes’ Performance.

Saturday:

• Max Front Squat - worked up to 245# and missed 255# (PR attempt)
• Parallel grip pull-ups - able to do 4 in a row! PR 
• Push press - worked up to 125# for 2 reps PR
• Bent over dumbbell row - 55# 3x10 PR mainly because I’ve been too lazy to up my weight before this 

Conditioning:

• Acending prisoner squat jumps and descending burpees with 50m sprints in between. So 20 burpees, 50m sprint, 5 PSJ, 50m sprint, 15burpees, 50m sprint, 10PSJ etc. 

Sunday:

• Bro Day: DB Curls ss with DB Rock N’ Rolls 3x10; Then arnold press 3x10
• Prehab/Mobility x 25 minutes

Conditioning/Speed Work

• Woodway Curve Sprints: Max Effort and record top speed: 16.0, 15.8, 16.0, 16.1, 16.4

I got 2 videos today: one of my 160# squat trying out a wide stance and one of my 245 deficit deadlift.

Safety Squat Bar Squat

• 60#/10
• 80/5
• 110/5
• 130/5
• 160/3
• 190/1
• 160/4 (VIDEO)
• 170/3

Deficit Deadlift (1- 1.25 inch deficit)

• 135/4
• 185/3
• 205/3
• 235/2
• 245/2 x 2 (VIDEO)

Now off to the concert! Better load up on caffeine! I’m beat

Today started of kinda bleh. It was a light training day so nothing really heavy scheduled.

In the morning I did some light snatches from a plate because my hips were hurting when doing it from the floor. Didn’t work up too heavy.

Then I did jerks from the boxes and those felt heavier than they do after I have just cleaned the weight. Weird. Several other people said they experience this as well. Left this workout feeling frustrated at my hip pain and a little mad.

Rested a couple hours, hung with the guys, and fueled up with Chinese food and then came back and did some pull-ups and some bench press. Thought in my head “everything else was kinda shitty but maybe I can PR on bench??” then just kinda scoffed at myself. But then the weight felt pretty light and I felt good so after not really benching for like a month, I hit a 5lb PR. Then I was happier :)

Then, my friend Greg, who also works at Mash Elite Performance with me came in and we had awesome scientific talks since there weren’t many kids coming in for training and we were overstaffed. After some talk and trying out different stretches and exercises, we came to the conclusion that my hips are weak.

Greg had me try a low bar back squat with a wide stance for the first time ever and I was able to squat without hip pain. However, I’m significantly weaker low bar than I am high bar, which isn’t typical. In October or November, I was able to high bar back squat 253# for 3 reps but 205# low bar was tough today. 

I squatted with a mini band around my knees to cue me to push my knees out more and did some pauses and bottoms to stretch out. I was having trouble reaching depth with the wide stance - and here I was thinking that I was strong and flexible haha. Anyway, working my external rotators/abductors made my hip flexors feel so much better. I think if I squat low bar for a while, my hips will be so much better for it.

10:30am

Snatch

• 33#/3
• 83/5
• 93/4
• 98/3

Woop Woop! Nice end to the day :)

Today’s training was not the best. I had very low energy levels and my hip flexors were super tight and painful. All of this was because of spending all day yesterday in the car driving from Florida, not eating enough food, and being in a cramped seated position all day.

I worked out twice today, once at 10:30am and once at 2pm. During the first workout, after I got Travis (coach) to work on my tight psoas, my hip flexors didn’t feel too bad but I felt tired and was only able to work up to 90% on Clean & Jerk and Clean. I’m not too disappointed with this though. 90% is respectable.

The 2nd workout was tough. Energy-wise I was good because I made sure to eat plenty after my first workout but this time my hip flexors were killing me. I had Travis work on my psoas again and I did some foam rolling, stretching, and lacrosse balling but it was so painful to snatch. The pain was affecting my position in the catch so I was only able to go up to 72%. I was so frustrated. And still am. 

10:30 A.M.

Clean & Jerk

83#/3, 103/2, 125/2, 135/1, 145/1, 155/1, 165/1, 175/1 (ugly clean & missed jerk), miss, 1 (ugly clean & missed jerk)

155/missed jerk, 145/1

Squats

Couldn’t do these because my hip flexors hurt like hell so I did bulgarian split squats instead

Bulgarian Split Squats

Two 50# Kettlebells/6 each leg x 5 sets

Glute Ham Raise

Body weight/8 x 3 sets (slow and controlled with good form)

2 P.M.

Snatch

33#/3, 63/3, 73/2, 83/2, 95/1, 105/1, 115/miss

Dumbbell Overhead Press

25# db’s/10 x 4

Trap Bar Deadlift

145#/5, 185/3, 225/3, 245/2, 275/1, 305/1, 330/miss, 315/1

No video today because the video I got sucked

I’m thinking of writing about my experience with Strength and conditioning in a Private setting vs a Collegiate setting. 

Of course I’ve only worked in one of each but they are still vastly different.

Would anyone be interested in reading that?

I earned 1509 points for my workout on Fitocracy!

• Body Weight Lunge +60 pts

  • 10 reps (+15 pts)
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)

• Body Weight Squat +16 pts

  • 10 reps (+8 pts)
  • 10 reps (+8 pts)

• Jump Squat (Toyotas) +14 pts

  • 8 reps (+7 pts)
  • 8 reps (+7 pts)

• Snatch +323 pts

  • 35 lb x 8 reps (+68 pts)
  • 55 lb x 3 reps (+55 pts)
  • 75 lb x 2 reps (+53 pts)
  • 85 lb x 1 reps (+46 pts)
  • 95 lb x 1 reps (+49 pts)
  • 105 lb x 1 reps (+52 pts)

• Clean and Jerk +556 pts

  • 85 lb x 3 reps (+80 pts)
  • 105 lb x 2 reps (+77 pts)
  • 125 lb x 1 reps (+71 pts)
  • 135 lb x 1 reps (+76 pts)
  • 145 lb x 1 reps (+81 pts)
  • 150 lb x 1 reps (+84 pts)
  • 155 lb x 1 reps (+87 pts)

• Romanian Deadlift +213 pts

  • 125 lb x 8 reps (+71 pts)
  • 125 lb x 8 reps (+71 pts)
  • 125 lb x 8 reps (+71 pts)

• Front Barbell Squat +212 pts

  • 135 lb x 5 reps (+85 pts)
  • 155 lb x 2 reps (+66 pts)
  • 175 lb x 1 reps (+61 pts)

• One-Arm Kettlebell Snatch +115 pts

  • 26 lb x 6 reps (+47 pts)
  • 31 lb x 2 reps (+31 pts)
  • 44 lb x 2 reps (+37 pts)

Think you can beat me, or want to comment?

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I earned 1006 points for my workout on Fitocracy!

• Body Weight Lunge +60 pts

  • 10 reps (+15 pts)
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)

• Body Weight Squat +26 pts

  • 10 reps (+8 pts)
  • 8 reps (+6 pts)
  • 8 reps (+6 pts)
  • 8 reps (+6 pts)

• Power Snatch +240 pts

  • 65 lb x 2 reps (+40 pts)
  • 85 lb x 2 reps (+46 pts)
  • 95 lb x 2 reps (+50 pts)
  • 100 lb x 2 reps (+51 pts)
  • 105 lb x 2 reps (+53 pts)

• Power Clean and Press +369 pts

  • 105 lb x 2 reps (+71 pts)
  • 115 lb x 2 reps (+76 pts)
  • 120 lb x 2 reps (+78 pts)
  • 125 lb x 1 reps (+66 pts)
  • 120 lb x 2 reps (+78 pts)

• Body Weight Glute Hamstring Raise +69 pts

  • 8 reps (+23 pts)
  • 8 reps (+23 pts)
  • 8 reps (+23 pts)
  • supersetted with shoulder presses

• Seated Dumbbell Shoulder Press +153 pts

  • 20 lb x 8 reps (+51 pts)
  • 20 lb x 8 reps (+51 pts)
  • 20 lb x 8 reps (+51 pts)
  • supersetted with Glute ham raises

• Running (treadmill) +43 pts

  • 0:00:30 || 12.4 mph (+13 pts)
  • 0:00:30 || 11 mph (+9 pts)
  • 0:00:30 || 10 mph (+7 pts)
  • 0:00:30 || 10 mph (+7 pts)
  • 0:00:30 || 10 mph (+7 pts)

• Foam Rolling +46 pts

  • 10:00 (+23 pts)
  • 10:00 (+23 pts)

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Monday:

Warmup:

• Woodway treadmill sprints x 3 (new max speed 15.5)
• Vertimax jumps/8 x 3 (increasing band tension each set)
• Accelerator/8 x 2

Strength:

• Clean & Jerk: 95lb/3, 110lb/2, 130/1 x 2
• Squat: 150lb/5, 180lb/5, 205/5+ got 15 reps
• Clean pulls: 165lbs/3 x 2
• Pullups/4  ss DB Military press/10 ss TRX rows/10 (3 rounds)

Conditioning:

• Sled Push 170lbs/40 yards x 4

This weekend I got to train at one of NC State’s fancy weight rooms for athletes. Nicest place I’ve ever trained in! I also got some awesome coaching for the clean from one of the S&C coaches there. It was awesome! Yesterday I went on a short hike with the bf and the other NC state coach. 

I earned 923 points for my workout on Fitocracy!

• Body Weight Lunge +52 pts

  • 10 reps (+26 pts)
  • 10 reps (+26 pts)

• Front Barbell Squat +330 pts

  • 45 lb x 10 reps (+55 pts)
  • 45 lb x 2 reps (+31 pts)
  • 130 lb x 3 reps (+66 pts)
  • 150 lb x 1 reps (+52 pts)
  • 170 lb x 9 reps (+126 pts)

• Barbell Deadlift +447 pts

  • 135 lb x 3 reps (+69 pts)
  • 185 lb x 2 reps (+81 pts)
  • 225 lb x 1 reps (+86 pts)
  • 245 lb x 1 reps (+98 pts)
  • 265 lb x 1 reps (+113 pts)
  • woop woop!

• Running +94 pts

  • 0:09:00 || 1.0 mi (+94 pts)

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I earned 1411 points for my workout on Fitocracy!

• Body Weight Lunge +52 pts

  • 10 reps (+26 pts)
  • 10 reps (+26 pts)

• Body Weight Squat +16 pts

  • 10 reps (+8 pts)
  • 10 reps (+8 pts)

• Jerk +224 pts

  • 35 lb x 5 reps (+32 pts)
  • 85 lb x 3 reps (+36 pts)
  • 105 lb x 3 reps (+42 pts)
  • 105 lb x 1 reps (+28 pts)
  • 105 lb x 1 reps (+28 pts)
  • 105 lb x 1 reps (+28 pts)
  • 115 lb x 1 reps (+30 pts)

• Clean +129 pts

  • 125 lb x 1 reps (+41 pts)
  • 135 lb x 1 reps (+44 pts)
  • 135 lb x 1 reps (+44 pts)

• Clean and Jerk +200 pts

  • 85 lb x 2 reps (+67 pts)
  • 105 lb x 1 reps (+62 pts)
  • 125 lb x 1 reps (+71 pts)

• Parallel-Grip Pull-Up +44 pts

  • 6 reps || assisted || 50 lb (+11 pts)
  • 6 reps || assisted || 50 lb (+11 pts)
  • 6 reps || assisted || 50 lb (+11 pts)
  • 6 reps || assisted || 50 lb (+11 pts)

• Standing Military Press +421 pts

  • 35 lb x 8 reps (+74 pts)
  • 45 lb x 6 reps (+74 pts)
  • 65 lb x 8 reps (+91 pts)
  • 65 lb x 8 reps (+91 pts)
  • 65 lb x 8 reps (+91 pts)

• Body Weight Ring Row +84 pts

  • 10 reps (+28 pts)
  • 10 reps (+28 pts)
  • 10 reps (+28 pts)

• Push Press +80 pts

  • 85 lb x 1 reps (+25 pts)
  • 95 lb x 1 reps (+27 pts)
  • 105 lb x 1 reps (+28 pts)

• Overhead Barbell Squat +127 pts

  • 85 lb x 3 reps (+40 pts)
  • 95 lb x 3 reps (+42 pts)
  • 105 lb x 3 reps (+45 pts)

• Foam Rolling +34 pts

  • 10:00 (+23 pts)
  • 5:00 (+11 pts)

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