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Chris's attempt at getting stronger

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CJR		...	02-12-2015 @ 13:17
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Today @ Formosa Fitness 97kg BW Quick and Classic day 3 C&J 70x3 70x3 70x3 70x3 70x3 triples never get easy no matter what the weight... Clean pulls 95x4 95x4 95x4 95x4 Front squats 100x2 102.5x2 102.5x2 102.5x2 3 sets back exts, 3 sets sidebends. Not bad, clean technique wasn't that great, just got away with it because it's so light. Rib actually felt ok on the jerks, no pain at all. Does feel a bit weird when i move to one side though but yeah it's ok. Have been rolling back and lats out a lot just in case it's some sort of tightness there that's causing it. Front squats felt good.
CJR		...	03-12-2015 @ 12:54
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Today @ Formosa Fitness 96.6kg BW (had the s**ts the last few days for some reason! bloody taiwanese food) Quick and classic day 4 Hang snatch (below knee) 64x2 64x2 64x2 64x2 64x2 Hang cleans (below knee) 75x2 75x2 75x2 75x2 75x2 Heaving snatch balance 60x3 65x3 65x3 65x3 65x3 3 sets weighted situps My god I still despise hang work. Just feels so weird. The heaving snatch balances felt good though.
CJR		...	06-12-2015 @ 04:58
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Yesterday @ Formosa Fitness 97kg BW Quick and Classic day 5 Developed an awful cold the last few days so wasn't planning on going but decided to in the end. Snatch 51x3 60x2 64x2 68x2 72 72 72 all nice and fast C&J 60x3 70x2 75x2 did something to my right shoulder, rotator cuff area on this set... 80x2 still decided to jerk but it was painful cleans only 85 85 85 was supposed to be 3 C&J singles on 85 but shoulder in too much pain was then supposed to do front squats but it was too painful in the rack position, did some back squat singles up to 120 but it was also painful so stopped there, plus cold was flaring up quite badly again. Shoulder still feels messed up today. See how it feels tomorrow.
CJR		...	07-12-2015 @ 13:10
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Today @ Formosa Fitness 97kg BW Quick and Classic day 6 Shoulder still wasn't better today but didn't affect snatches. Made it a bit painful to place the bar on squats though, even with a wide grip. Snatches 68x2 68x2 68x2 68x2 68x2 good overall Snatch pulls 80x3 80x3 80x3 80x3 good speed and bar height Paused back squats - 3 sec pause 110x2 110x2 110x2 110x2 110x2 tough but held form Tried to do some shoulder rehab after for rotator cuff, not sure if it will help. Will almost certainly not be able to do jerks tomorrow, so will just try and focus on everything else. At least it will help my rib recover whilst I'm forced to not jerk.
CJR		...	08-12-2015 @ 12:09
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Post Edited: 08.12.2015 @ 12:27 PM by CJR Today @ Formosa Fitness 97kg BW Quick and classic day 7 Supposed to be power clean + power jerk today, then power snatch + snatch. But shoulder was not letting me have any of it. Seems to have got worse. Think I'm going to have to stop this cycle early as 5 days a week clearly doesn't work for me. Think I will take the time to focus on bringing my squat up. I still snatch and clean and jerk close to what my leg strength indicates and my legs just keep getting bloody weaker because the classical lifts don't allow me to put as much into the squats as I could. So think I'll just snatch and CJ once a week. Will squat first in whichever sessions I end up squatting in. Oh did 130x5, 140x3, 150x3 SLDLs just to get some work in.
CJR		...	10-12-2015 @ 13:09
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Today @ Formosa Fitness 98kg BW Back squats 100x6 100x6 100x6 100x6 100x6 100x6 comfortable, volume was enjoyable 3 sets of Petersen step ups abs 2 sets of back exts single leg curls single leg exts That was good. Shoulder feeling a bit better, didn't impede my ability to unrack the bar for squats. Still not 100% though.
CJR		...	12-12-2015 @ 10:50
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Today @ Formosa Fitness 99kg BW wtf? Shoulder feeling almost better but not quite ready for full volume on the jerks, tested the waters out today. C&J up to 90kg for a single, jerk was messy Clean pulls 100x3 100x3 100x3 100x3 Back squats 100 for 6 doubles for speed. 3 sets abs, 3 sets back exts.
CJR		...	14-12-2015 @ 17:07
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Today @ Formosa Fitness 99kg BW Front squats 85x6 85x6 85x6 85x6 85x6 85x6 tough but not max effort. felt good RDLs 80x10 80x10 80x10 3 sets of abs 3 sets of petersen step ups 2 sets of leg curls
CJR		...	15-12-2015 @ 16:33
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	99.4kg BW keeps going up Snatch 70x1,F 70x2 70x2 70x2 Snatch pulls 85x3 85x3 85x3 GMs 50x10 50x10 50x10 3 sets of BB sidebends petersen step ups 2 sets of single leg curls Since squats are the priority atm, snatch and C&J sessions will be done based on feel as I'm fully expecting those numbers to be down. My back was pretty fatigued today, but my speed was surprisingly good! 82% for doubles, not too bad. Keeping volume on pulls low as well. Hopefully can keep this momentum going. 6x6 back squats on Thursday again.
CJR		...	17-12-2015 @ 11:54
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	99.4kg BW Man, had about 4 hours sleep after Tuesday's session then last night I didn't get to bed until 7 in the morning. This university life insomnia has struck again lol. Got around 2 hours sleep so felt pretty f**king horrendous today. The plan was to go to the gym and warmup; if I felt good then do the session as planned, if not then postpone until tomorrow. By some miracle I was actually able to lift more than the bar. Back squats 105x6 105x6 105x6 105x6 105x6 105x6 all good, overall easier than last week actually did some pressing rehab for shoulder (still not quite 100%) then 3 sets of abs Done, happy with that. Off to watch star wars in a bit.
CJR		...	20-12-2015 @ 05:17
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Yesterday @ Formosa Fitness 99kg BW Cleans - still not confident enough to jerk, will give the shoulder a bit more rest 80x2 80x2 85x2 90x2 90x2 90x2 sets on 90 were a bit iffy, but think the leg strength is starting to reflect here at least. Clean pulls 105x3 105x3 105x3 105x3 can't remember if I did 3 or 4 sets Back squats 105x2 105x2 105x2 105x2 105x2 105x2 3 sets weighted sit ups, 3 sets back exts Cold came back with a vengeance as soon as I got home from training, still feel pretty rough. Don't think I've ever been ill for this long!
CJR		...	21-12-2015 @ 13:30
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	99kg BW Front squats 89x6 89x6 89x6 89x6 89x6 89x6 jelly legs after this. Not max effort but harder than last week I think. RDLs 85x10 85x10 85x10 3 sets of abs petersen step ups pleased with that.
EllD90		...	21-12-2015 @ 22:43
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245 620.0 kgs @ 120kgs UnEq	89kg front squats. Poor show Chris.
CJR		...	22-12-2015 @ 15:30
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	99.8KG BW today :O Snatch 60x3 65x2 70x2 75 75 - F just lazy 75 75 Snatch pulls 90x2 90x2 90x2 GMs 55x10 55x10 55x10 Did some light BTN push press and lat pulldowns to try and test the old shoulder out. Snatches were ok, not amazing. I'll take them though.
CJR		...	22-12-2015 @ 15:32
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	EllD90 said:89kg front squats. Poor show Chris. chrz m8

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