May 2019 Training Log

24        187.5 lb. Deadlift: 13x1 @ 230. Dip: 13x1 @ 30. Chin 13x1 @ 15.

23        188.5 lb. Deadlift: 11x1 @ 230. Dip: 11x1 @ 30. Chin 11x1 @ 15. Half-snatch, 22k. Warm up: 2m @A 10rpm. Work set: 30m @ 8rpm = 240 reps.  

22        188.5 lb. Deadlift: 9x1 @ 230. Dip: 9x1 @ 30. Chin 9x1 @ 15. Jerk, 22k: 10m @ 10rpm = 100 reps. Jerk, 32k: 2m @ 12 rpm = 24 reps.

21        189 lb. Deadlift: 7x1 @ 230. Dip: 7x1 @ 30. Chin 7x1 @ 15. Everything felt so easy today. I was tempted to throw more weight on the bar.  No rush though, going to stay the course and let my training momentum grow.

20        Deadlift: 5x1 @ 230. Dip: 5x1 @ 30. Chin 5x1 @ 15. Good day for ½ snatch. 30m with a 20k. 8rpm for 26m. 12rpm next three minutes, then got 16 in last minute. 260 reps total. Felt good all through set. Sprint at the finish was hard, but main body of set was fine.

19        Deadlift: 3x1 @ 230. Dip: 3x1 @ 30. Chin 5x1 @ 15.

18        Deadlift: 15x1 @ 225. Dip: 15x1 @ 27.5. Chin 15x1 @ 12.5.

17        Deadlift: 13x1 @ 225. Dip: 13x1 @ 27.5. Chin 13x1 @ 12.5.

16        Deadlift: 11x1 @ 225. Dip: 11x1 @ 27.5. Chin 11x1 @ 12.5.

15        Deadlift: 9x1 @ 225. Dip: 9x1 @ 27.5. Chin 9x1 @ 12.5. Jerk, 28k: 10m @ 8 rpm = 80 reps. Rest 4m, then ½ snatch, 28k: 4m @ 8rpm = 32 reps.

14        Deadlift: 7x1 @ 225. Dip: 7x1 @ 27.5. Chin 7x1 @ 12.5. A little dumbbell prehab: 1 set of 12 of curl, lateral raise, French press with 12 lb. dumbbells. Slow and easy.

13        Deadlift: 5x1 @ 225. Dip: 5x1 @ 27.5. Chin 5x1 @ 12.5. ½ snatch, 20k: 20m @ 10rpm = 200 reps.  After training, shoveled dirt for 2 ½ hours, making repairs to driveway.

12        Deadlift: 15x1 @ 220. Dip: 15x1 @ 25. Chin: 15x1 @ 10. Mounted rings on pullup bar so I can do neutral grip/rotating pullups. Hopefully much better on the elbows for the long term.

11        No training

10        Deadlift: 13x1 @ 220. Dip: 13x1 @ 25. Chin 13x1 @ 10. Half-snatch, 18k: 30m @ 10rpm = 300 reps.

9          Deadlift: 11x1 @ 220. Dip: 11x1 @ 25. Chin 11x1 @ 10.

8          Deadlift: Deadlift: 9x1 @ 220. Dip: 9x1 @ 25. Chin 9x1 @ 10

7          188 lb. Deadlift: 7 singles @ 220 lb. Dips: 7 singles with 12k + 2.5 lb.

6          Deadlift: 5 singles @ 220 lb. Dips: 5 singles with 12k + 2.5 lb. Bad training day. Did some sets of single clean and jerk, ½ snatch. Used various bell weights from 18k to 28k. Most sets were 2m. Just did not feel good. At bedtime, 25 pushups.

5          Deadlift: 3 singles @ 220 lb. Dips: 3 singles with 12k + 2.5 lb.

4          Deadlift: 15 singles @ 215 lb. Dips: 15 singles with 12k. ½ snatch, 18k: 30m @ 10 rpm = 300 reps. Good sesson.

3          Deadlift: 13 singles @ 215 lb. Dips: 13 singles with 12k.

2          Deadlift: 11 singles @ 215 lb. Dips: 11 singles with 12k.
1          Deadlift: 9 singles @ 215 lb. Dips: 9 singles with 12k