Month: January 2014

60 Day Lifting Challenge – Week 6 Day 1

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lifted in the garage with Alex at 4:30.

Cutting day 5 of last week short was a good idea. Needed that extra rest. Alex and I both felt great today.

Warm-up

  • Stretching and band pass-thrus
  • 45# Snatch & Clean Position work
  • 75# Muscle cleans and some presses

Muscle Clean

  • 3×95#
  • 3×105#
  • 3×115#
  • 3×125#
  • 3×135#

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 1×170#
  • 3x1x180#

Missed first attempt at 180# because my head wasn’t in it. Felt pretty good other than that one.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 1×215#
  • 3x1x230#

Felt light today. Even the jerks felt good for the most part.

Back Squat

  • 2×205#
  • 2×240#
  • 2×270#
  • 2×290#
  • 2x2x305#

Squats don’t seem to be getting any easier, but the volume of weight before squats is going up and includes a lot of squatting, so I guess that’s one way to look at it as a positive.

Conditioning

8 Rounds (Tabata)

  • 20s Burpees
  • 10s Rest

I’m basing these off a set number of reps in each round. Last week I did 7 each round, so bumped my number up to 8 for the first 2 rounds. Made it tough to get 7s the rest of the way, but I squeaked by.

60 Day Lifting Challenge – Week 5 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Was actually feeling pretty good today. Lifted with Alex at 3:30 again. My body lied to me…

Warm-up

  • 4x 20-30s Handstand Hold
  • PVC pass-thrus
  • Band pulls
  • 45# Snatch Positions

Muscle Snatch

  • 3×75#
  • 3×85#
  • 3×95#
  • 2x3x105#

Snatch

  • 2×105#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160# (F)
  • 2x1x170# (M-F)
  • 2x1x165# (F-M)

Felt terrible. I haven’t had that many misses in a day this entire challenge, other than PR day. Did 2 broad jumps for distance after each of the last 4 singles.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 2x1x190#

The C&J felt a little better than the snatches, but still pretty weak. We packed it in early and skipped the back squats and good mornings.

Conditioning

4 Rounds

  • 10 T2B
  • 10 Ball Slams (15#)

I attempted to do the conditioning after Alex left, but I even had to change that on the fly. It was supposed to be two 4 minute AMRAPs of the above movements with a 2 minute rest in between. After 3 sets of 5 T2B I was pretty much doing singles! Finished 4 rounds in 4:45.

Time to rest up for the beginning of week 6 on Monday.

60 Day Lifting Challenge – Week 5 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Made a quick trip up to Rogers City yesterday to meet my new niece. Jumped on Dad’s Air Dyne before hitting the road back home.

Conditioning

  • 20:00 Air Dyne at 50-60% effort

Kept my RPM just below 60 on the AD2 and finished with 330 calories, which is pretty close since I’ve done 340 in 10 minutes before. Good way to start the day.

Lifted at 3:30 with Alex in the garage.

Warm-up

  • Band pass-thrus
  • 45# Snatch Position Work
  • 75# Muscle Snatches and Snatch Presses

Power Snatch from below knee

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 5x1x160#

Felt a little slow and missed the 4th rep at 160#.

Power Clean from below knee & Push Jerk

  • 2×130#
  • 2×155#
  • 2×180#
  • 1×190#
  • 5x1x205#

Alex told me to be faster with the push jerks and it really helped.

Front Squat

  • 2×185#
  • 2×225#
  • 6x2x250#

Added in those couple of extra warm-up sets since all of the lifts were power variations. Still took a couple of the 250# sets to start feeling ok with the weight.

Snatch Deadlift

  • 5x2x185#

Even these felt heavy! I hope the extra conditioning I’ve added this week isn’t the cause for my sluggish feel. Maybe it was the quick trip with 5 hours of driving.

60 Day Lifting Challenge – Week 5 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Happy New Year! I really needed the rest day yesterday after hitting the first two workouts of the week within 14 hours. I also played about an hour of half court basketball on Tuesday night. Got a nice nap in during the day yesterday too. Alex came over around 10 to lift.

Warm-up

  • PVC pass-thrus
  • 45# Shoulder Presses
  • 95# Shoulder Presses

Jerk Balance

  • 3×95#
  • 3×125#
  • 3×135#
  • 3×145#
  • 2x3x155#

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 4x1x170#

Missed the 4th attempt twice.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 4x1x215#

Missed the last jerk because I was trying to get my front foot out more. Lost my balance and couldn’t save it.

Back Squat

  • 2×205#
  • 2×240#
  • 2×270#
  • 3x2x290#

Felt really heavy today.

Seated Good Morning

  • 4×135#
  • 4×155#
  • 4×165#
  • 4×175#
  • 4×185#

Went a little easy on these today. Supposed to be a light week. 🙂 Took up just under 2 hours for all of the lifting.

Conditioning

5 Rounds

  • 30s Over the Box Jumps (24″)
  • 30s Rest

I was planning to do 10 rounds thinking I’d get like 10 per round. Got 15 though in the first round so quickly decided 5 rounds would be enough. I don’t want to kill my legs for the next two days. Did 15-13-14-14-15.