Skinny Guy Who Loves Snatches

Tall Snatch
45x5
65x5

Hang Power Snatch
95x3
120x3
140x1
155x1
170x1x
155x2
170x0
155x3

Snatch Deadlift
155x5
185x5
210x1
230x1
255x5
240x5
225x5

Romanian Deadlift
135x5
185x5
205x5
205x5

Muscle Snatch
95x5
95x5
95x5

DB Row
30x10
30x10
30x10

DB Shrug
50x10
50x10
50x10

Pretty terrible session.

To barely snatch 170 for one after hitting 160 for a pretty easy 5 last week is really disappointing. Could be that I got greedy or that I've been slacking on my weekend classical lift days.
 
BTN Power Jerk
135x3
175x3
175x3
175x3
175x3
175x3

Back Squat
135x5
185x5
225x5
225x5
225x5
225x5
225x5

Push Press
95x5
115x3
145x5
145x5
145x5
145x5
145x5

Lunges
45x5
95x10
95x10
95x10

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

Press
45x10
75x5
75x5
75x5
75x5
75x5

Db Press
25x10
25x10
25x10
 
Tall Snatch
45x5
65x5

Snatch
95x3
120x1
140x2
160x1
170x1
180x1
190x1
200x0
200x0
200x0
200x0

Clean+Jerk
140x2+2
160x1+1
180x1+1
190x1+1
200x1+1
210x1+1
220x1+1
200x3+1
190x3+1
180x3+1

Clean Deadlift
225x5
225x5
225x5
225x5
225x5

Romanian Deadlift
185x5
185x5
185x5
185x5
185x5

DB Row
30x10
30x10
30x10

DB Shrug
50x10
50x10
50x10
 
2/18
Front Squat
45x5
135x5
185x1
205x1
225x3
135x5(paused)

DB Hammer Curl
20x12
20x10
20x10

For having front squatted just once in the past month, they didn't feel too bad. Triple at 225 wasn't as pretty as I would've liked and really tough, but I'll take it.
 
To barely snatch 170 for one after hitting 160 for a pretty easy 5 last week is really disappointing. Could be that I got greedy or that I've been slacking on my weekend classical lift days.
If you're interesting in increasing your 1RM on the olympic lifts, conventional wisdom says you shouldn't really be doing anything more than 3 reps on the main lifts unless working on technique with really light weights.
 
Power Jerk
45x5
95x3
120x3
140x3
160x3
180x2
190x1
200x1
205x3(Rep PR)
205x2
195x3
185x3

Back Squat
45x10
135x5
165x5
195x5
225x2
245x1
260x5
235x5
225x5

Push Press
45x5
95x5
115x5
135x5
155x1
165x5
155x5
150x5

Lunges
115x10
95x10
95x10

Bench Press
95x10
115x5
135x5
155x1
167x4x
155x5
135x8



Jerk and push presses continue to feel great.

Attempted to hit 205 for a triple twice as on the last rep of the first set my right leg went back and little and almost made it a semi-split jerk.

Squats were once again very tough. 260 is definitely my current 5 rep max, theres no way I was getting anymore reps out of that.

After how grinding squats were I went conservative with push presses and only went with a 3lb increase from last week. Which I ended up regretting, since 165 for 5 was way too easy.

That of course made me a bit too cocky on bench and ending up just missing the 5th rep at 167.
 
Tall Snatch
45x5

Hang Power Snatch
95x3
120x3
140x3
155x1
165x3
155x3
150x3

Snatch Deadlift
150x5
185x5
205x5
225x1
245x1
260x5
245x5
225x5

Muscle Snatch
45x5
95x5
95x5
95x5

Romanian Deadlift
135x5
185x5
210x5
210x5
210x5

DB Row
35x10
30x10
30x10

DB Shrug
50x12
50x12
50x12

Hammer Curl
20x10
15x10
15x10
 
Power Jerk
95x3
120x3
140x3
160x3
185x3
185x3
185x3
185x3
185x3

Back Squat
135x5
160x5
205x5
230x5
230x5
230x5
230x5
230x5

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

Push Press
45x5
95x5
115x5
135x1

Seated DB Press
25x10
25x10
25x10

Tweeked something in my neck on my last set, and last rep of fucking course, of power jerks. So had to cut the session a little short.
 
If you're interesting in increasing your 1RM on the olympic lifts, conventional wisdom says you shouldn't really be doing anything more than 3 reps on the main lifts unless working on technique with really light weights.
Oh I completely agree. The program I'm currently running starts with a 4 week hypertrophy phase, where Olympic lifts are kept mainly to power variations and higher rep ranges. To keep technique somewhat sharp while being easier to recover from and allowing more focus to be put on the more strength based lifts.
 
Hammer Curl
20x10
15x12
15x12

Overhead Tricep Extension
15x10
12.5x10
12.5x10

Tricep Kickback
10x10
10x10
10x10

Press
44x10
64x5
89x5
89x5
89x5
89x5
89x5

Lunge
99x10
99x10
99x10

Stayed home from the gym today since my neck and back were still pretty sore. Quick little bro lifting session loosened them up pretty well though, to the point that I was able to get the bar overhead pain free.
 
Clean Deadlift
134x5
184x5
234x5
234x5
234x5
234x5
234x5

Romanian Deadlift
134x5
194x5
194x5
194x5
194x5
194x5

DB Shrug
55x10
55x10
55x10

DB Row
30x10
30x10
30x10
 
Front Squat
45x10
135x5
165x5
185x3
205x1
230x3

Tall Snatch
45x5
65x5

Snatch
95x3
120x2
140x2
160x1
170x1
180x1
190x1
200x1
215x0
215x0
215x0

Clean+Jerk
135x1+1
160x1+1
185x1+1
195x1+1
205x1+1
215x1+1
225x0
225x1+0
205x1+1
205x1+1
205x1+1

Jerk from Rack
45x3
135x2
185x2
195x1
205x1
215x1
225x1
235x1
245x1(pressed out)
245x0
250x0
250x1(PR)
255x0
230x1(pressed out)
230x1
230x1

Strength is what I most need to work on so moved front squats to first today. Felt strong warming up but the triple at 230 was very tough.

Snatches didn't feel quite as off as last week but the sets at 120, 140 and 160 were pretty terrible. Got into a groove at 170 and surprised myself by working up to 200 without any misses. Thought maybe I had a chance at a PR but none of the attempts at 215 were close.

Clean felt really good warming up, while jerks were just ehh. The magically at 225 my clean just went to absolute shit. Both times 225 felt really light off the floor and I pulled it high enough to power clean. First time it just crushed me and I lost it, second time I managed to hold on but it was probably the ugliest clean I've ever done. I seriously need to work on getting under and receiving the bar.

Threw in rack jerks cause I was worried my split jerk may have taken a hit from the lack of frequency over the past month. Felt so good I said "fuck it let's try for a PR". First attempt at 250 I had locked out overhead then lost it during my recovery. Nailed it on my second try for a nice little 3lb PR. Attempt at 255 wasn't great, I never really got under the bar. Once again, I'm honestly not sure which is higher my front squat or my jerk lol.
 
Power Jerk
95x3
115x3
135x3
155x3
185x1
185x1
195x2x
195x1
185x3
175x3

Back Squat
135x5
165x5
195x5
225x3
245x1
265x3
245x5
235x5

Push Press
45x5
95x5
115x5
135x5
155x1
167x3x
155x5
155x5

Lunge
105x10
105x10
105x10

Bench Press
45x10
95x5
115x5
135x5
155x1
165x5

Press
45x10
65x5
85x5
105x5
95x5
95x5

Seated Press
30x10
25x10
25x10

DB Curl
20x10
20x10
20x10

Overhead Tricep Extension
10x10
12x10
12x10

Tricep Kickback
10x10
10x10
10x10

Last week of 5's and think I used up most of my reserve energy last week.

Power jerks were really irritating my trap/neck.

Squats I figured 260 last week was probably my max but gave 265 a try.

Trap/neck had me a little overly cautious on push presses. Should've had 167 for 5 but was way too hesitant. Last set at 155 was actually best set of the session.

On the other hand, bench felt pretty good. 165 was tough but didn't have any grinders. Same could be said about pressing 105.

Here's my 250 Jerk from Sunday.
 
Hang Power Snatch
45x3
95x3
120x3
140x3
150x3
155x3
160x1

Snatch Deadlift
160x3
185x5
225x5
225x5
225x5

Romanian Deadlift
185x5
185x5
185x5

DB Row
30x10
30x10
30x10

DB Shrug
45x10
45x10
45x10

Ya this is gonna be a deload week. So tired.
 
Clean
95x3
120x3
140x2
160x2
180x2
190x2
200x2
210x2
210x1

Back Squat
135x5
165x5
195x5
225x5
225x5
225x5
225x5
225x5

Bench Press
65x10
135x5
155x5
155x5
155x5
155x5
155x5

DB Row
30x12
30x12
30x12

DB Hammer Curl
15x10
15x10
15x10
 
Front Squat
45x10
135x5
165x3
195x3
215x1
235x3

Tall Snatch
45x5
65x5

Snatch
95x3
120x2
140x1
160x1
170x1
180x1
190x1
200x1
215x0
215x0
212x0
185x0
185x1
185x1
185x1
185x1
185x0

Jerk from Rack
45x5
95x3
120x3
140x3
160x3
180x2
200x1
215x1
225x1
235x1
245x1
255x0
225x1
255x1(PR)
260x0
225x1
260x0
225x1
240x1
255x0
235x1
235x1
240x1
240x1
240x0

Power Clean+Front Squat
135x1+2
155x1+2
175x1+2
190x1+2

Front squats felt strong but sloppy. 235 for a triple was a lot easier than expected but in terms of technique felt pretty awful.

Snatches continue to feel extremely off, yet I was once again able to work up to 200 without any misses, though this week's 200 may have been a press out. PR attempts, much like last week, were not close. The 4 singles I hit at 185 though did feel pretty good.

Gave in to my vanity today and went with max jerks instead of cleans. They felt fantastic, didn't have any issues, press outs or misses, up through 245. Missed first attempt at 255, dropped back down to 225 then made 255 with probably the ugliest jerk I've done in a while. Back foot slipped, went sideways and it's a wonder I didn't destroy my knee. Had to do an awkward sideways shuffle to recover and my left elbow may have come unlocked, but fuck it imma count it. Attempt at 260 did not feel close. Then continued the theme of singles at whatever I was able to 3 rep max on front squats.

 
Jerk from Rack
45x5
95x3
120x3
140x3
160x3
180x3
200x1
210x1
220x3(Rep PR)
225x1
225x1
225x1
210x3
200x3

Back Squat
135x5
185x5
205x3
225x3
245x1
270x3
255x3
245x3

Push Press
45x5
95x3
120x3
140x3
155x1
170x3
165x3
160x3

Bench Press
45x10
95x5
115x5
135x5
155x1
170x3
165x3
165x3

Press
45x10
65x5
85x3
95x3

DB Press
25x10
25x10
25x10

Overhead Tricep Extensions
10x10
15x10
15x10

DB Curl
20x10
20x10
20x10

2 days of rest and a fuckton of food really does work wonders.

Very strong session.

Jerks felt good but not quite great; left arm felt a little unsteady. Nonetheless, was able to hit 220 for a new PR triple. Jerks typically aren't a movement associate with being tiring but damn did I feel spent after that triple.

Squats felt the strongest they have in I can't remember. 270 didn't feel amazing technically but I think I could've gotten at least one more rep there.

Push presses felt great. Probably could've gotten 170 for 5 had I tried for it.

Likewise, benching also felt really strong, though not sure I could've gotten 170 for 5 there. Think all the heavy overhead work and benching killed my shoulders, as when I got to regulars presses I was struggling with 95.
 
Tall Snatch
45x5
65x5

Snatch
95x3
120x2
140x1
160x1
170x1
185x0
185x0
185x1
190x0
190x0
190x1
190x1
190x1
185x1
185x1
185x1
170x3

Power Clean+Jerk
140x3+1
160x3+1
190x1+1
190x1+1
190x1+!
185x1+1
185x1+1
185x1+1
170x3+1

Clean Pull
155x3
185x3
215x3
230x3
215x3

Clean Deadlift
215x3
245x3
265x3
265x3

Hang Clean Pull
205x3
205x3
205x3

DB Row
35x10
35x10
35x10

Not a great session.

Snatches felt so-so early on but all the 10lb plates were in use so I had to jump from 170 to 185 and that mentally fucked me a bit. When I finally got into a groove, I was able to bang out all the singles EMOM.
 
Jerk from Rack
45x3
95x3
120x3
140x3
170x3
185x1
200x3
200x3
200x3

Back Squat
135x5
185x5
225x3
245x3
245x3
245x3

Push Press
135x1
160x3
160x3
160x3

Bench Press
45x10
135x5
160x3
160x3
160x3

Lunge
135x8
135x8
135x8

Single Arm Press
25x10
25x10
25x10
 
Front Squat
45x10
135x5
165x5
195x3
220x1
240x2

Tall Snatch
45x5
65x5

Snatch
95x3
120x2
140x1
160x1
170x1
180x0,1
190x1
200x1
212x0
212x0
212x0

Clean+Jerk
140x2+2
160x1+1
180x1+1
190x1+1
200x1+1
210x1+1
220x1+1

Jerk from Rack
140x3
160x3
180x3
200x1
215x1
230x1
230x1
240x1
240x1
245x1
245x1
245x1
245x0
 
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