Skinny Guy Who Loves Snatches

Tall Snatch
45x5
65x5

Power Snatch
95x3
120x1
130x1
140x1
150x1
160x1
170x1
180x0
180x1

Tall Clean+Jerk
95x2+2

Power Clean+Jerk
120x1+1
140x1+1
155x1+1
170x1+1
185x1+1
200x1+1
215x1+1

DB Press
25x10
35x6
35x6
35x6



Was supposed to be a light day of powers but couldnt resist trying for some new maxes.

180 and 215 are both new 5lb power maxes and oddly enough correlate to each other much more normally compared to my full lifts (83.7% vs 91.1%). Once I figure out how to clean I sense some big clean and jerk PR's coming.
 
Tall Snatch
45x5
65x5

Snatch
95x3
120x1
140x1
160x1
180x1
200x0
210x0
210x1
215x0
215x0
215x0

Tall Clean+Jerk
95x2+2

Clean+Jerk
120x1+1
140x1+1
165x1+1
185x1+1
205x1+1
220x1+1
230x1+0
230x1+1
237x0

Front Squat
135x5
185x1
205x1
225x1
255x0



End of cycle max out day.

Snatches felt very good to start. 180 wasn't quite as easy as I'd have liked, but the miss at 200 was just a hair in front and felt good enough to jump to 210. 210 felt slow as fuck off the floor but the first miss was close enough I knew I could get it. Nailed second try to tie my all time PR. 215 was ridiculously slow off the floor but all 3 attempts were very close, in retrospect should have just gone for 212.

Been stretching my right ankle all week and the added dorsiflexion has done wonders for my clean. First try at 230 the clean had me puffing and lost focus on the jerk. Second try was equally as tough but was able to collect myself and nail the jerk. 237 would be a 1lb all time PR and I pulled it high enough but couldnt stop it from crushing me.

Had no trouble staying upright on front squats, that said 255 was not close.

Really happy with progress so far. I've been back weightlifting for 4.5 months and I've already tied my best ever snatch and I'm only 6lbs off my best clean and jerk, plus when I hit those old maxes I was back squatting 320-330 and front squatting 275-285. Plan on running a much more hypertrophy/strength-focused program next and really pushing my squat up.
 
Back Squat
45x10
135x5
165x5
195x3
210x10
190x10
190x10

Push Press
45x5
95x5
115x1
130x10
117x10
117x10

Bench Press
45x10
95x5
115x5
135x10
122x10
122x8x
122x2

Barbell Lunge
45x5
75x10
75x10
75x10

DB Press
20x5
30x10
25x10
25x10

DB Curl
15x10
15x10
15x10

First day of new program and fuck did I forget how tiring high rep sets are. That said I did enjoy the pump I got from 10's.

Squats were more tiring than I expected but not that tough strength-wise.

Push presses were likewise, need to remember to push through my heels when I get tired.

Bench was absolutely fucked. 135 was a lot tougher than I expected and failing at 122 was a bit of an ego bruiser.

Lunges and presses were both pretty easy.

Woke up at 142.5 this morning, which is the lowest I've weighed in probably close to 10 years. So this is probably exactly what I need.
 
Tall Snatch
45x5
65x5

Hang Power Snatch
95x3
120x1
140x5
125x5
125x5
125x5
125x5
125x5

Snatch Deadlift
135x5
165x5
195x3
210x10
190x10
190x10

Romanian Deadlift
135x5
185x3
200x10
180x10
180x10

DB Shrug
60x10
60x10
60x10

DB Row
40x10
35x10
35x10

Pull-up
5
5
4
 
Squat
135x5
165x5
190x10
190x10
190x10

Push Press
95x5
117x10
117x10
117x10

Bench Press
45x12
95x5
122x10
122x10
122x10

Barbell Lunge
45x5
75x10
75x10
75x10

DB Press
20x5
30x10
30x10
30x10

DB Curl
15x10
15x10
15x10

Starting to get a hang of 10's. Session went way quicker than I expected.

Squats were tiring but stayed pretty smooth.

Push presses flew up.

Bench was way tougher than expected. Last set of 10 was a grinder.
 
Tall Clean
65x5
95x3

Clean
120x3
140x3
160x1
180x5
162x5
162x5
162x5
162x5
162x5

Clean Deadlift
190x10
190x10
190x10

Romanian Deadlift
180x10
180x10
180x10

DB Shrug
60x10
60x10
60x10

DB Row
35x10
35x10
35x10

3 minute plank

Fuck cleaning 180 for 5 was a lot harder than expected, as were the 5 drop down sets. Every set followed the same pattern: reps 1 and 2 easy, 3 a little tougher then 4 and 5 fuck my life.
 
Tall Snatch
45x5
65x5

Snatch
95x3
120x1
140x1
160x1
180x1
200x0
215x0
165x2
175x2
180x1x, 1
180x2
180x2
180x2
180x2

Tall Clean+Jerk
95x2+2

Clean+Jerk
120x2+2
140x2+1
165x2+1
185x2+1
190x2+1
195x2+1
185x2+1
185x2+1



Was supposed to be light technique work in the classic lifts today, but felt so good I had to try for 215. Ended up with my scariest miss ever lol. After that I settled for just doing some heavier doubles.
 
Back Squat
45x10
135x5
185x3
225x10
200x10
200x10

Bench Press
95x5
115x5
140x10
125x10
125x10

Lunge
45x5
85x10
85x10
85x10

DB Press
20x10
35x10
30x10
30x10

DB Curl
20x10
15x10
15x10

Push Press
95x5
115x3
140x10
125x10
125x10
 
Tall Snatch
45x5
65x5

Hang Power Snatch
95x3
120x2
140x1
150x5
135x5
135x5
135x5
135x5
135x5

Snatch Deadlift
135x5
185x5
205x3
220x10
200x10
200x10

Romanian Deadlift
135x5
185x5
210x10
190x10
190x10

DB Row
25x5
40x10
30x10
30x10

DB Shrug
65x10
65x10
65x10
 
Bench Press
45x10
95x5
125x10
125x10
125x9x

Press
45x10
65x10
65x10
65x10

DB Bench Press
40x10
40x10
40x10

DB Seated Press
20x10
20x10
25x10

DB Curl
15x10
15x10
20x10

Forgot to bring my shoes to the gym and cause of work schedule didn't have time to drive home and back, so turned into a bro session.
 
Back Squat
45x10
135x5
185x5
202x10
202x10
202x10

Push Press
45x5
95x5
115x2
125x10
125x10
125x10

Lunge
45x5
80x10
80x10
80x10
 
Tall Clean+Jerk
95x2+2

Clean+Jerk
120x3+1
140x2+1
165x2+1
185x5+1
167x5+1
167x6+1
167x5
167x5
167x5+1

Clean Deadlift
190x10
190x10
190x10

Romanian Deadlift
185x10
185x10
185x10

DB Row
30x10
30x10
30x10

DB Shrug
50x10
50x10
50x10

Floor Wipers
10
10
10

Lying Leg Raises
10
10
10

Past 2 sessions were done at just past midnight, when I got off work.

Cleans for 5 felt a lot less hellish than last week but are still pretty fucking awful.
 
Tall Snatch
45x5

Snatch
95x3
120x2
140x2
160x2
185x0
160x3
185x1
140x3

Leaving for the weekend so didn't have enough time to really warm up or do clean and jerks.

Snatches felt heavier than they should, but I suppose this being less than 12 hours since my last session had something to do with it.
 
Back Squat
45x10
135x5
185x5
215x1
235x10
205x10
210x10

Push Press
95x5
120x3
145x10
130x10
130x10

Bench Press
45x10
95x5
115x5
145x10
130x10
130x10

Lunge
45x5
95x10
95x10
95x10
 
Press
45x10
65x5
85x10
75x10
75x10

Seated DB Press
30x10
30x10
30x10

DB Curl
20x10
20x10
15x10
 
Tall Snatch
45x5
65x6

Hang Power Snatch
95x3
120x2
140x1
155x5
140x5
140x5
140x5
140x5
140x5

Snatch Deadlift
140x5
185x4
210x3
230x10
205x10
205x10

Romanian Deadlift
185x5
210x5
225x10
205x10
205x10

DB Row
30x10
30x10
30x10

DB Shrug
65x10
65x9
50x10
 
Tall Clean
45x5
65x5

Clean+Jerk
115x3+1
140x2+1
160x2+1
180x1+1
192x5+1
170x5+1
170x5+1
170x5+1
170x2x

Back Squat
135x5
185x3
210x10
210x10
210x7

Bench Press
45x10
95x5
115x5
130x10
130x10
130x7

Took yesterday off as I could feel a cold coming on.

Legs felt strong today but fuck did I get tired quick, had nothing left after cleans.
 
Press
44x10
74x10
74x10
74x10

Single Arm Press
25x10
25x10
25x10

Hammer Curl
15x10
15x10
15x10

DB Row
25x10
25x10
30x10
 
Pull Up
7
6
5
4
3

Back Squat
45x10
135x5
165x5
195x5
225x1
240x10
215x10
215x10

Push Press
45x5
95x5
115x3
135x1
150x10
135x10
135x9x,2

Lunge
45x5
105x10
105x10
105x10

Bench Press
45x10
95x5
115x5
135x3
150x10
135x10
135x9x,2

Hammer Curl
20x10
20x10
20x10

Press
44x10
74x5
94x9x
79x10
79x10

Single Arm Press
25x10
25x10
25x10
 
Power Jerk
45x5
95x3
115x3
135x3
155x3
175x3
185x1
195x3
185x3
175x3

Back Squat
135x5
165x5
195x5
225x3
255x5
240x5
225x5

Push Press
45x5
95x5
115x5
135x3
150x1
162x5
155x5
145x5

Bench Press
45x10
95x5
115x5
135x5
160x5
150x5
135x10

Lunge
45x5
95x10
95x10
95x10

Jerk Dip
230x1
230x1
230x1
230x1
230x1

Press
44x10
64x5
79x5
99x4x
79x5
79x5

Single Arm Press
25x10
25x10
25x10

Power jerks and push presses felt great. While squats were a lot tougher than I expected.
 
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