Some nights are a lot like the days, I lay awake too late, I watch the shadows casted Trace your shape. Those silver slivers on the wall then on the bedsheets. I hear your song in the trees. I finally fall into rest. Often later when I’m sleeping you show up in my dreams. Just doing simple things, like buying groceries. And when I wake up I could swear you must’ve just left me Like you got up to make breakfast or maybe just to get dressed.
But the truth is, you were never there. You won’t ever be. Sometimes I think I’m not either so what do I do When every day still seems to start and end with you? And you won’t ever know, you won’t ever see, How much your ghost since then has been defining me.
Power snatch 40x3, 60x3, 70x3, 75x2, 80x2 (10 kg double PR)
Back squat 70x3, 110x3, 130x2, 152x2x6
Pendlay rows, shoulder rehab, abs
Muscle snatches were pretty good. I feel like the muscle snatch is probably my strongest exercise. Power snatches were ok, back squats too.
When I was doing my pendlay rows two guys asked if I could stop banging the bar on the floor. People ask me that a lot, and I try to with the best of my ability, but the pendlay row is not an eccentric exercise, I train it for stronger, more explosive back strength, so controlling it down to the ground is pretty difficult. When I finished my next set one of the guys passively aggressively went and got some thick (5-7 cm I guess) foam mats and put it under my bar, and told me “this is a gym, dude.” Seriously? I removed the mats, and told him “exactly!” and smiled at him and his buddy. Then I finished my sets and they left. I guess many people would paint me as the douchebag here, but I’m just glad I stood up for myself for once.
Did some singles today for technique work. I feel decent about one or two of the reps at 80, so that’s something, maybe. For some reason though my shoulders felt really unstable, which is why I stopped after the sixth attempt.
Clean and jerk 50x1+2, 70x1+2, 80x1+2, 90x1+2, 100x, 90x1+2, 100x
- Jerks from the jerk blocks 70-90 kg, didn’t keep track of reps/sets
Paused front squat 100x2, 120x2, 140x2
Triceps, back extension
Not a very good training, but I expected as much. I wanted to get a double at 80 in the snatch and a jerk double at 100, so it was frustrating not to get that. At the same time, I’m still not feeling 100%, and I do think I’ll see steady progress as I’m back at school and can train and recover properly again. My jerks at 90 were solid though.
I have two main problems with the jerk, which both work together against me: I go forward in the dip and drive, and I jump back in the receiving position, causing me to very easily drop the bar forwards. I can drive the bar more than high enough, I just need to do it straight, and not jump back. Coach told me to pick one to work on, and only one, so for the next week at least I’ll work on not jumping backwards. Tips are appreciated!
While I’m running the Russian squat routine I’m purposefully keeping front squats low intensity and low volume.
Clean, hang clean 50x2, 70x1x3, 80x1, 90x1x3, 100x1x6
-same, no jump 80x2, 90x1x5
Clean pull 120x3x5
Paused back squat 100x2, 140x2x2
Shoulder rehab, plank
My shoulder feels almost completely fine today, but I decided not to do any jerks or presses to be safe. I did mostly technique work on the cleans, I was mostly trying to stay over the bar, so the bar makes contact higher than mid thigh like it commonly does for me. Not entirely successful, but the no jump cleans actually felt pretty good. Also tried a slightly wider stance, didn’t notice much of a difference.