Deadlifts and core

Today I had no intention of working out, then Eric walked in and asked if I was working out, sure why not, I was done earlier than usual for the day.  Even better, I decided to try and pr my deadlifts.

Deadlifts
225x3
255x3
295x2
315x1
345x1
365x1
385x1
405x1
425x1 (pr)

75 Hollow Rocks

Oh man was that last set heavy, and while I don't have a video I do feel my form suffered, maybe I shouldn't have gone for such a big jump, 20 pound pr is pretty large.  Either way, it was completed, and 425 is something I am very proud of.  All the sets were done with a mixed grip till the last one, at 405 I felt my grip slip a bit, so I grabbed some straps for 425, it almost seemed to mess up my pattern but either way that's 20 pound improvement on a day I didn't even intend on working out.  The hollow rocks were hard, my abs were a bit sore from yesterday, not timed just moved as fast as possible.  Good feeling workout!

Olympic and core

Once again, no intention of going for a pr turning into lets go for a pr, I was distracted today and not feeling all there but decided to try it anyways.  Here's how it went.

Clean and Jerk (squat clean)
135x3
155x3
175x2
185x2
205x1
215x1
225x1
235x1
250x0 (failed on jerk, but pr on clean)

Hollow Rocks - 4x15........15 on all sets

The video is the set at 235, last time I did these I got 245 completed, with that in my head, and only wanting to do one more set I went right to 250, which would also be a pr on squat cleans.  I completed the clean, and was surprised at my form they definately have gotten better I felt much more powerful today, but then failed on the jerk which was disappointing knowing what my pr on the jerk is and usually my strength.  I was focussing on the cleans so much I didn't put the same effort into the jerk and that's why I failed as I know I am strong enough to make this lift.  I was close too, my right arm made it, but the left arm did not and despite my struggles to press it up that's just too much weight.  My elbow has been bothering me lately too, only since the true pushups, so maybe that was partly why as it was the same arm that couldn't lock out.....next time.  Either way it's still a pr on cleans and much better and more powerful form on them too.  Hollow rocks are painful, those last 2 sets were close to not making 15, last time I got 12 so glad to get 15 on all 4 sets.

The set above and the set at 250 where I failed are on my youtube.  Good thing there was no volume, as a very loud "fuck" left my mouth after the fail, the gym wasn't exactly empty either.

Full Body

Decided to try that clean complex again that I did back on October 20th and see if I can hit a higher number, back then I got up too 205.

Clean Complex
1 Power Clean+3 front squats+1 Squat Clean
135
155
175
195
215

Power Snatch
95x3
115x3
125x3
135x2
140x1
145x0x1 (pressout)

Hollow Rocks - 3x15........15, 15, 15, 12

That's an improvement on not only the weight I used but how long I waited before doing the squat clean (you dump the bar after the last front squat, then get set for the squat clean).  At 205 I actually walked about 15 feet away and then came right back and did the lift, this time I stayed with the bar and did the squat clean quicker, and with 10 more pounds.  My form was iffy but I could feel my olympic lifting had improved, the power clean portion was easythe front squats were slow but the squat clean takes some damn mental toughness to get under that bar, that one really hurt.  I then wanted to see if I could match my snatch max when I don't start with them, turns out not really.  145 is my max (which I started with in that workout) and while I got did 145 after a failed attempt, it was a definite pressout which some see as a failed rep, others don't, I'm undecided but it wasn't like the last time I got 145.  Hollow rocks are pictured above, and they are harder than I thought, my abs simply gave out on the last set, overall good workout.

Full Body

Some touch and go power cleans and push jerks, snatch grip deadlifts, and some core work, good workout.

Power Cleans and Push Jerks
135x3
155x3
175x3
185x3
195x3

Snatch Grip Deadlifts
185x3
225x3
255x3
265x3
275x3

Russian Chair Leg Raises, straight legs - 4x15

The above video is the last set at 195, the difference between push jerks and split jerks are obvious, as split jerks are my strength I only really do them for 1 rep maxes.  They were definately getting tough by the end, the pressouts indicate that.  The snatch grip deadlifts were again without straps and resetting each time, 10 pounds heavier than last time.  The russian chair situps were getting hard by the end, I got to keep doing ab work for a few reasons.

I also decided to make a youtube channel, how often I update it I don't know but hopefully on a semi regular basis.  The above video is there as well at the lift at 185, the snatch grip deadlift at 275 and all my other videos.

http://www.youtube.com/user/paul771771?feature=mhee