jvance Posted April 8, 2017 Author Share Posted April 8, 2017 Today worked up to some 1RM on rolling thunder, left hand didn't manage to break 180, best was 177, right handed I managed 207, which is a PR from 203 (2yrs ago)... onward with another FGX cycle... hands didn't even feel strong today so I figure I will hit 185/212 after another month. Yesterday snatch up to 165, clean and powerjerk x5 for 2 sets of 165 Paused front squat single to 235 Speed back squat singles to 285 Pause at 2" hang clean doubles, 185, 205, 205 Box jumps didn't go well so I didn't work up to any impressive height Sauna contrasts 4rds Quote Link to comment Share on other sites More sharing options...
jvance Posted April 10, 2017 Author Share Posted April 10, 2017 Horrible sleep... Snatch to 135 FS 195x9x2 sets BS 220x9x2 (first set misloaded and did 230) FGX DL 215x9x4sets 3min plank Sauna 8m Quote Link to comment Share on other sites More sharing options...
jvance Posted April 11, 2017 Author Share Posted April 11, 2017 Better sleep, over 8 so thats good Snatch and ms snatch work, only up to 115 Clean 2nd pull work then squat jerks at 115, a few a felt real smooth as my mobility increases. 90lb weighted situps, ab hyper extension and floor back extensions Superset: 6 slow dips, 7 btn wide grip pullups, and 6 shoulder lateral raises with 25lb bumper, 3 sets 1m rest between 2x 8m sauna Quote Link to comment Share on other sites More sharing options...
jvance Posted April 13, 2017 Author Share Posted April 13, 2017 Geerage workout... started out with some squat jerk mobility work, up to 95lbs... still have a tendency to jerk the weight forward which shifts my COG, once i lock back the shoulders i can easily drop into full OH squat. Gonna take practice tho. Front squat 205x7x3 sets Back squat 235x7x2 sets Legs still sore from monday and iffy sleep prolly doesnt help Ab ext on roman chair, 5 holds 10s FGX DO 230x7x5 Went well thru the first four sets, all conv. stance which isnt optimal for thickbar. Last set got heavy quicker so i had to rechalk at rep5 to finish the last two. Left hand also tns up to 125.. cant remember if i could do this off hand in the past but the last year or so i hadnt been able to manage the 2.5 tns. Right hand got a 132, didnt attempt any harder. Ext bucket up to 24 lbs, close to PB but my thumb knuckles were tearing up. Quote Link to comment Share on other sites More sharing options...
jvance Posted April 15, 2017 Author Share Posted April 15, 2017 (edited) Had sleep issues this week, had a lackluster workout Thursday after about 3hrs sleep; so not going to log as I can't remember much about it - other than it sucked Yesterday, good night's rest and a grinder for squats No knee wraps today Front squat 220x5x3 Back squat 255x5x4 Legs didn't feel great and fatigued quickly but got through it Grip: Changed things up today with the 2.5" axle instead of FGX 260x5x7sets Nothing easy about these reps but the weight was a decent starting point considering I estimated the 1RM, I'll probably work these in more often as they are more wrist dependent due to solid steel vs the fat gripz extreme (which work the fingers a bit more I've come to realize - I think this is it due to the slight pliability of the silicone.. seems to engage the fingers more) Today: skipped the prescribed back to back squat day and did a HIT interval 150m jog to end of street/sprint back, ever so slight grade uphill, then 5 BTN pullups, and 10 roman chair situps 5 rounds and the last one was AMRAP pullups alternating BTN and regular - for 10, and situps to failure Edited April 15, 2017 by jvance Quote Link to comment Share on other sites More sharing options...
jvance Posted April 18, 2017 Author Share Posted April 18, 2017 Grinder today, loving my new romaleos2 Snatch balance warmup to 135, very easy and stable in these shoes Front squat 225x9x2 sets, first straight thru, second took a 10s breather at 7 then finished BS 245x9x2sets.. not as brutal FGX DO 225x9x4, third set had to r3chalk at 7... the rest were tough but legit. Conv stance Ab exts Weighted breathing to 230 for 30s rev ez curls 90x9, palm up 110x9 A few close attempts at legit back levers Quote Link to comment Share on other sites More sharing options...
jvance Posted April 19, 2017 Author Share Posted April 19, 2017 Snatch doubles to 145 for 3 sets Clean and power jerk to 185 for one A 250m row challenge via a buddy at work, got to 274 in 47s, i think i got 250 by 41s... Superset: Standing box jumps, 39"x5, 42"x5, 45"x1 8 25lb bumper lateral overhead shoulder raises 8 btn pullups 5 Prone torso on box rear leg raises for glute/spinal erector extension 3 rounds 20min sauna very hot near 200 deg Quote Link to comment Share on other sites More sharing options...
jvance Posted April 20, 2017 Author Share Posted April 20, 2017 Snatch balance warmup, doubles to 145 FS 245x5x4sets BS 275x5x3sets FGX DO 237x7x5 Note only 1st 3 sets completed 7, had to rechalk/switch stances to get the reps in, last set were no lifts on last two reps, just ran outta gas. After a deload and 1rm attempt next week, i will redo this weight/reps Afterward succeeeded in a door frame hang that has eluded me for months. The ledge is maybe 1/2 inch so very hard on the fingertips. Ab exts and quick sauna maybe 8m Quote Link to comment Share on other sites More sharing options...
jvance Posted April 22, 2017 Author Share Posted April 22, 2017 Front squat to 260x3x5sets Back squat 290x3x3, supposed to get 5 sets but legs were too trashed on this b2b workout to finish Muscle hang snatch, no dip 95x5 Back exts weighted 95lb, x8 Roman chair med ball tosses, x5 Ab ext holds 20m sauna Quote Link to comment Share on other sites More sharing options...
jvance Posted April 25, 2017 Author Share Posted April 25, 2017 Yesterday RT: Left: 172x3x6 sets Right: 196x3x6 sets, last only a double... wanted 10 sets but strength faded early and didnt want to overdo it Today: FS 230x9x2, both sets stopped at 7 for a 10 sec breather BS 255x9x2 Various ab work, weighted mostly Rev curl 90x9 Sauna 15m 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted April 25, 2017 Author Share Posted April 25, 2017 Snatch to 135, 3 sets plus 3 btn push presses each set Snatch grip trapi pulls185x5x2 Snatch grip btn klokov press to PR 135 Complex: strict press, push prrss, power jerk then 10s hold, to 145 Rower 250m sprint in 44s then 3 round superset; 7 25lb lateral raises, btn pullups, and 20 pushups 1m breaks More weighted situps and ab exts. 10m sauna Quote Link to comment Share on other sites More sharing options...
jvance Posted April 26, 2017 Author Share Posted April 26, 2017 FS 240x7x2sets BS 270x7x3sets FGX 237x7x4 Last set didnt attempt as hands were fried, also all 7th reps were partials... so not there yet but a better attempt than last week. 4 door frame hangs, up to 10s, very good considering i couldnt even do this months ago Straight bar rev curl to 100x3 Various pinch holds 10m sauna over 200deg Quote Link to comment Share on other sites More sharing options...
Kluv#0 Posted April 26, 2017 Share Posted April 26, 2017 On 4/24/2017 at 5:34 PM, jvance said: Yesterday RT: Left: 172x3x6 sets Right: 196x3x6 sets, last only a double... wanted 10 sets but strength faded early and didnt want to overdo it Today: FS 230x9x2, both sets stopped at 7 for a 10 sec breather BS 255x9x2 Various ab work, weighted mostly Rev curl 90x9 Sauna 15m Great strength on the Rolling Thunder!!!! Quote Link to comment Share on other sites More sharing options...
jvance Posted April 26, 2017 Author Share Posted April 26, 2017 1 hour ago, Kluv#0 said: Great strength on the Rolling Thunder!!!! TY sir Quote Link to comment Share on other sites More sharing options...
jvance Posted April 27, 2017 Author Share Posted April 27, 2017 9Snatch doubles to 155, second rep not touching the floor. Changed foot position to more narrow and felt much more fluid C- j to 185 Weighted breathing 212, 2x 1m rounds, second with 12lb med ball elevated on feet After breathing sets supersetted 8reps each, plate laterals, btn pullups, btn snatch grip presses, 2 sets 10m sauna Quote Link to comment Share on other sites More sharing options...
jvance Posted April 28, 2017 Author Share Posted April 28, 2017 (edited) FS 255x5x4, last set had to rack at 3 and finish after 20s breather BS 285x5x3, last set same thing... torched Quarter ROM front squat from rack as starting position to lock out, to 415 Weighted breathing 212lb 1m and various low back exts Sauna 10m Edited April 28, 2017 by jvance Quote Link to comment Share on other sites More sharing options...
jvance Posted April 29, 2017 Author Share Posted April 29, 2017 ironmind axle all double overhand Power cleans to 213 Then DL to 333x3x10sets Switched to sumo halfway thru...very pleased as all reps felt strong and controlled. Havent had a good axle workout in a looong time Ab ext time holds between sets and back ext on roman chair Also a PR 10 behind the neck pullups 2 Quote Link to comment Share on other sites More sharing options...
jvance Posted May 1, 2017 Author Share Posted May 1, 2017 Back squats 305x3x5sets Front squats 265x3x4sets Sticking point front squat off safety bar, just above parallel to 365 Double Slam ball ab holds Back ext off single leg alternating with 15kg bar Various other core work 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted May 2, 2017 Author Share Posted May 2, 2017 Ms snatch + power snatch combo, to 155 Power clean + 2 power jerks, to 185 Fgx DO 237x7x4, skipped last set, to knees on all 7th reps, but closer to completion Bosu ball plank 1m Door frame hang to pb 12s, hands squeezing inward Front style hang to 5s, a bit harder BBreath holds and ab work in sauna, 2x5m Quote Link to comment Share on other sites More sharing options...
jvance Posted May 4, 2017 Author Share Posted May 4, 2017 (edited) Yesterday Fs + 2x jerk to 175 Pause atg FS 245x1x5 FS front rack lockouts, to 470 Weighted breathing now 2m Goodmornings 3x5 95, super slow Edited May 4, 2017 by jvance Quote Link to comment Share on other sites More sharing options...
jvance Posted May 4, 2017 Author Share Posted May 4, 2017 Breathing squats, high bar atg, 255x9x4sets 1m bosu planks between sets Back exts 45lb bumper plate flips, left only singles, right up to 5 Doorframe fingertip hangs, up to 25lbs extra weight, quickly progressing here as finger digit strength is something ive never focused on in grip Quote Link to comment Share on other sites More sharing options...
jvance Posted May 9, 2017 Author Share Posted May 9, 2017 Been on vacation and getting over being sick with cold/cough Snatch balance/snatch warmup to 135 Front squat singles, to 285 Back squat singles to 315 Another attempt at the 237#x7 FGX workout, first set just about got it done, last rep got over the knees but didn't manage a lockout, next 2 sets went downhill from there. I need to start this cycle over from the beginning + 1-2lb increase and get this again in 3 weeks before a deload and max attempt Fingertip training, door frame ledge holds, one hand hangs off squat cage 2x4 and hanging kettlebell pullups 5m sauna Quote Link to comment Share on other sites More sharing options...
jvance Posted May 10, 2017 Author Share Posted May 10, 2017 Snatch + 2 hang snatch 2" off floor, 135x3x3 Clean and 3x jerk, to 185#, last rep press outs no lift Weighted breathing 235# for 1m, two rounds L Seat hold 20s + 5 slow dips, 2 rounds 5m sauna Quote Link to comment Share on other sites More sharing options...
jvance Posted May 15, 2017 Author Share Posted May 15, 2017 Skipped a few workouts but not much to report Today 3s pause front squat to 235 Snatch/hang snatch dbls to 145, 3 sets Snatch pulls to 195 + 3 shrugs, 3 sets Back ext w slam ball Abwork 50s with slam FGX 217x9x4 Crimp holds isos on metolius board Quote Link to comment Share on other sites More sharing options...
jvance Posted May 16, 2017 Author Share Posted May 16, 2017 3s count atg pause squat, to 275x1x3 Between sets 1m bosu plank x3 Clean / jerk to 205 Clean high pull doubles, up to 275 Circuit with 1:30 break 5 Hang cleans 135 + 20 pushups 5 jerks 135 + 20 PU 5 HC 155 + 20 PU 5 jerks 155 + 20 PU 5 HC 175 3 jerks 175 5 squat jerks 175 Quote Link to comment Share on other sites More sharing options...
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