jvance Posted March 8, 2017 Author Share Posted March 8, 2017 Front squat 155x3, 185x3, 217x3, 230x3x3 sets, 246x3 (rep PR) Snatch work, to 115, doubles for 5-6 sets. Felt a little snappier than yesterday... Power Clean+power jerk+split jerk, to 165 for 3 sets, then 175 power clean+pause split jerk+reg split jerk, 2 sets Clean pulls, doubles with emphasized shrug hold on 2nd rep, 165/215/305 Front rack holds, 10 seconds, 185, 235. 305... on 305 I nearly passed out after reracking the bar, had to hold on to the bar and my legs got weak.... called it a day after that... I've done walkout holds with a bit more weight so I guess I had the bar too tight to the neck and inhibited circulation... will be more careful with this in the future 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted March 10, 2017 Author Share Posted March 10, 2017 (edited) Snatch practice, I think around 10 reps at 125... never really got in a groove for the sweet spot, but still didn't felt entirely heavy at this weight. Back extension on roman chair, 3x5 with pause hold at full extension with 20kg bar on traps Weighted breathing exercise, ten deep breaths each set with 90lb on chest Edited March 10, 2017 by jvance Quote Link to comment Share on other sites More sharing options...
jvance Posted March 12, 2017 Author Share Posted March 12, 2017 Yesterday 1RM strict press, to 175, 5lb pr, went straight for 185 and failed twice, probably wouldve gotten 180.... rushed thru and didnt feel very motivated so i think im good for more. 1rm fat gripz extremes, to 250, cant remember old PR i think its logged here somewhere... i know i hit a rough triple or two about a week ago at 247, so again 250 is short of where i wanted to be... might resume with more wrist based work. Today, snatch practice to 95lb... felt very good and very fast. Front squats, 165x3, 195x3, 217x4, 230x5x4sets. Very tough sledding after a plate full of grilled chicken, steak, refried beans, guac.... and etc.... got it done. Nice walk afterward. Quote Link to comment Share on other sites More sharing options...
jvance Posted March 12, 2017 Author Share Posted March 12, 2017 v2 gripper level 12 supported no set... just messing around after sweeping up grass clippings... managed to get this PR with both hands... felt good after a deload week and maxout on fat gripz on Friday. Maybe ill work on some COC this week later on 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted March 13, 2017 Author Share Posted March 13, 2017 Front squat 155x3, 185x2, 205x4, 230x5x5sets, volume PR Back extension holds to enhance pump/recovery Ab hold on roman chair, 30s Quote Link to comment Share on other sites More sharing options...
jvance Posted March 15, 2017 Author Share Posted March 15, 2017 Warm up with light cleans Front squat 166x3, 191x3, 217x3, 230x3x3sets, 245x3x2sets Grippers between squat sets, very good day, worked up to a solid 145 GHP level 7 with GHP 1.5" block... the CPW rated gripper is not stamped however so it's no good for the GHP challenge.... then 1.5" block set triples for 8 sets, left hand used the 122 rated SM, right hand did the 136 rated COC 2.5... very strong closes for the first 5-6 sets, then had to fight a bit for the last reps. Also messed with the 64kg inch, got an easy lift lefty (had always been inconsistent left handed), then some very good air with 10lb extra weight, right hand I got up to 20lb extra weight, for a PR Video: Snatch+Snatch balance, 3 sets at 135 working weight (still looking like a power snatch as I'm not yet good at the dip catch formcheck video for last set, plus a few extra overhead squats: 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted March 17, 2017 Author Share Posted March 17, 2017 Yesterday sauna warmup and stretch Power clean, power jerk to 195 Clean pulls to 255, 3x3 Short approach box jumps, to 54.5 inches Sauna 10/10 Today Snatch off 9inch blocks, to 135 plus 2x snatch balance, 3 sets Clean / squat jerk to 145 FGX DL to 255 past knees, no lockout. Will add another volume cycle... Floor press to 185x5, no elbows touching the ground Planks and floor back extensions Sauna 10/10 Quote Link to comment Share on other sites More sharing options...
jvance Posted March 18, 2017 Author Share Posted March 18, 2017 Dynamic warmup and mobility Front squat 165x3, 191x3, 217x3, 245x3x4sets Snatch, 95/125/135/145... speed very good. not looking to max out, slowly increasing weight while trying to keep form and speed up Clean and power jerk, to 135... same as above, still working on immediately fixating shoulders and pulling scaps tight during the dip drive 95lb weighted glute bridges Back extension holds with 20kg bar, 2 sets of three with pause 1 min plank with 50lb weight added Quote Link to comment Share on other sites More sharing options...
jvance Posted March 20, 2017 Author Share Posted March 20, 2017 Front squat 185x3, 215x3, 235x5x4sets Back squat 275x5 SSnatch/cj work Weighted breathing 245, 20sec FGX DO stiff leg 200x9x4sets Sauna 10/5 Quote Link to comment Share on other sites More sharing options...
jvance Posted March 22, 2017 Author Share Posted March 22, 2017 Yesterday Snatch to 135, felt off and not tuned up Clean and jerk same thing, CNS not there I guess. a few singles to 135 Squat box jump, to 115 onto 20 inch stack of plates box jump from seated position, to 48 inches (much higher than my previous attempts which I believe were 45" or below) BTN half pullups for scapular retraction Quote Link to comment Share on other sites More sharing options...
jvance Posted March 22, 2017 Author Share Posted March 22, 2017 Front squat 185x3, 215x3, 246x3x4sets Back squat 285x3 Various back ext combos Breathing exercise 2x 211 lb added FGX DL 215x7x5sets 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted March 23, 2017 Author Share Posted March 23, 2017 Per usual thursday recovery day, not good sleep last night tho... damn gt 500 down the street woke me up early. Sauna/contrast showers 8/2m 3rounds Quote Link to comment Share on other sites More sharing options...
jvance Posted March 24, 2017 Author Share Posted March 24, 2017 Sna5ch doubles to 145, 4 sets Clean, p jerk, split jerk, to 175, cj to 195 Back ext from floor, 65lb barbell on traps, 3x5 Ab full body raises (cant remember what these are called) 2x5 Weighted breathing with 210, 1m/1m plus leg raises thru Btn pullups 3x5 Rev ez bar curls to 100 for triple Didnt feel strong today but put in the work... Quote Link to comment Share on other sites More sharing options...
jvance Posted March 26, 2017 Author Share Posted March 26, 2017 Power jerk work, to 135x3 very fast Front squat 185x3, 215x3, 245x4 x 3 sets FGX dl 240x3x10sets, got em all done this time with a slight decrease in weight, will bump to 247 next week then max the next. Hoping for 260. Back ext work and ab ext on roman chair 8 overhead squat jumps to f150 tailgate, from atg position, easy Quote Link to comment Share on other sites More sharing options...
jvance Posted March 27, 2017 Author Share Posted March 27, 2017 Front squat 185x3, 215x3 235x5x2sets 245x4x3sets. Back exts and ab ext holds FGX dl 215x9x4 sets, last set had to take a 20s break at rep 7 to finish the set Rev ez bar curl 100x3, reg curl 100x8 Sauna/cold shower 5/2/5/2 Quote Link to comment Share on other sites More sharing options...
jvance Posted March 28, 2017 Author Share Posted March 28, 2017 Torokhtiy snatch complex, snatch, btn snatch jerk, snatch balance.. left out the ohsq. Repeated twice to 145. Felt pretty decent. Def snatch pulls, paused at 2", to 185x5x2 Btn pullups 6r 3sets Weighted floor back ext 90lb weighted plank 1m 212lb weighted breathing 1m Muscle snatch 95 + 6 btn presses, 4 sets Contrast sauna 5/3x4rds Quote Link to comment Share on other sites More sharing options...
jvance Posted March 29, 2017 Author Share Posted March 29, 2017 (edited) Warmup with clean/power jerk to 155 FS 195x4, 225x4x2, BS 255x4x2 Front rack jerk drives to 340, rack holds 380 and 400 FGX dl do, 225x7x5 sets. Surprisingly easier, only struggled and rechalked on rep 7 of last set. Will change it up on saturday and see how 10 sets of triples on the 2.5 axle works out. Sauna contrasts 5/2/5/2 Edited March 29, 2017 by jvance Quote Link to comment Share on other sites More sharing options...
jvance Posted March 30, 2017 Author Share Posted March 30, 2017 Light day Snatch triples work at 95lb, muscle snatch, power snatch, hang snatch. Three rounds 2 rounds of 5 hang snatches Roman chair ab ext holds, 30s 2 rounds back ext holds 75lbs, 10s 3 rounds 2hp work up to 163 for a couple singles Quote Link to comment Share on other sites More sharing options...
jvance Posted March 31, 2017 Author Share Posted March 31, 2017 Clean/thruster, power jerk to 165, minus thruster 175 Pause front squat to 225, doubles as i warmed up Back squat same thing, to 265 Testing 1rm on monday, preparing for 275/315... humble but these are strict olympic and i feel like i can gain quite a bit more. Snatch to 125, a few singles then a set of five hang snatches Superset, 25bumper double lateral shoulder raises, for 5, btn wide grip pullups for 6, 5 strict dips, repeat for 3 Ab work/back exts Contrast sauna 5/2x3 Quote Link to comment Share on other sites More sharing options...
jvance Posted April 1, 2017 Author Share Posted April 1, 2017 Ran a small grip workout this morning. Grippers didn't feel particularly inspiring with the right hand, GHP 1.5" block with 136 2.5 did a triple but it wasn't as easy as last time.. left hand managed the same with a 125 Went ahead to the rolling thunder and did the ten sets of three... went about ten lbs under my estimated 1RM and am very pleased with the FGX carryover to RT Left 166x3x9, last set 171x3 Right 186x3x9, last set 196x2.5... last rep a solid partial 12 pushups/ back extensions between sets.. Overall these weights seemed ambitious to start but were very manageable throughout the workout, did not struggle at all and will probably bump up for next week. 2 days higher rep FGX and Saturday high intensity, low reps/high volume. Very excited as it seems I am breaking through the slump Quote Link to comment Share on other sites More sharing options...
jvance Posted April 3, 2017 Author Share Posted April 3, 2017 Smolov 1rm final test day Front squat to 275 - up 40lbs from 13wks ago. Back squat 315 - up 40lb Caveats: reebok lifters, Hkgrp light knee sleeves plus russian oly wraps, virus compression shorts, no belt, ass to grass. Slowly getting less pathetic in the squat. Clean + 5 power jerks, 135, 155x2sets Floor Back exts Weighted plank 140lb, 30sec Weighted breathing 1m 180lb Sauna contrasts 8/3/8/3 Quote Link to comment Share on other sites More sharing options...
jvance Posted April 5, 2017 Author Share Posted April 5, 2017 Warmup with muscle snatch x2, then a faster snatch Full snatch up to 165 Snatch pulls, to 215x5 no setdown reps Trapi 215x5x2 Back hyperextensions with 95lb bar ab chair sit ups with 95lb bar chest to overhead at top 2x10 btn pullups, varied hand posns 4 rounds contrast sauna Quote Link to comment Share on other sites More sharing options...
jvance Posted April 5, 2017 Author Share Posted April 5, 2017 Front squat to 225x5 Back squat to 265x5 Fat gripz extreme 1RM test to 265, PR of 15lbs. I had a good RT session Saturday and was planning restarting the cycle Monday but DOMS Monday morning had me rethink... I was at a loss at how to approach the week but my hands felt fresh this morning and with 4 days rest I decided to see how the last cycle worked out. Very pleased. Finished with back extensions, ab extension holds on roman chair and IM little big horn to 174lb both hands. Quote Link to comment Share on other sites More sharing options...
JamesG Posted April 5, 2017 Share Posted April 5, 2017 Cool to see the FGE carry over to the rolling thunder. Nice work! Quote Link to comment Share on other sites More sharing options...
jvance Posted April 5, 2017 Author Share Posted April 5, 2017 1 hour ago, JamesG said: Cool to see the FGE carry over to the rolling thunder. Nice work! Thanks! Finally something that carries over to other grip disciplines without having to train 5 hrs to cover all angles. Quote Link to comment Share on other sites More sharing options...
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