Topic: lifting log

[Jeff Roark]

Thanks Sjaak.

[Jeff Roark]

Warmup- yoga/foam rolling/band stretching

C&J- 100x2x5, 140x5x1, 190x5x1, 210x5x1, 230x10x1

Clean Deadlifts- 275x5x3

RCSU- 1x15

Note:
Sort of tough workout not so much due to the weights but to the cold and being so bundled up. When you have 3 long sleeve shirts on and one is a sweat shirt it sort of makes fast elbows nearly impossible. But, it is what it is.

[Jeff Roark]

02-24-09

Warmup- yoga/foam rolling/band stretching

Snatch- 100x2x5, 140x5x1, 160x5x1, 180x5x1, 200x5x1, 220x3x1

note:
Didn't feel very strong tonight. I think I am going to cycle with a light, medium, and heavy day. I may give the Joe Dube approach a try with a few modifications.

[Jeff Roark]

02-26-09

Warmup- yoga/foam rolling/band stretching

C&J- 100x2x5, 140x5x1, 190x3x1, 230x3x1, 240x10x1, 245x1, 250x1, 255x1, 260x1

Front Squat- 315x5x1

note:
Felt pretty darn good tonight. I decided to hit a few extar singles after the singles with 240lbs. I honestly think the single with the 260 was the best of all, nice and solid. I was quite surprised with the Front Squats too, very pleased.

[Jeff Roark]

02-28-09

Warmup- yoga/foam rolling/band stretching

Snatch- 210x3x1, 220x0

note:
The 220 attempt basically was just a snatch grip deadlift with a shrug, absolutely no energy or leg drive. I think I may be peaked out on the snatch and need to back off a bit. I suspected this last workout but wanted to go one more and I think its time to back the weights off a bit along with the heavy volume. I've also had a nagging shoulder injury for the past month that I have tried not to complain about but its starting to effect my rack in Snatch and Jerk. I really feel it with the heavier weights and I sort of dodge them a bit. So, I think I am going to just lighten things up for a month or so and focus on form more than anything else. I want to be smart one time in my life about my training and I think some lighter work will allow me to get back on track.

[Jeff Roark]

03-07-09

Warmup- yoga/foam rolling/band stretching

Sprints- 75yrdsx5

Cleans- singles up to 185lbs

SSB Squats- 225x3x5

RCSUs- 20lbsx3x5


Note:
I have to say that I am officially injured. I did it a few weeks back actually and thought I could work through it, but no luck. My right shoulder is in quite a bad shape. I took the past week off to let it rest some and its seemed to help but I am still hurting pretty good. It happened on a snatch single with 215lbs. My workouts for the next month or two will pretty much be light and limited until I get this healed up so I probably won't be updating until I start moving weights again. So just an update for any that may give a hoot. I'll get it started back up when things get to feeling better.

[Jack]

That's a tough break Jeff, you're wise to act soon in the injury. The light work will be of benefit too, honing your technique. Your load has been awesome.

Sjaak

[Jeff Roark]

03-21-09

Warmup- yoga/foam rolling/band stretching

Snatch- 185x1, 195x1, 205x1, 210x1

Snatch Grip Deadlift- 210x3, 240x3, 270x12

RCSU- 5lbsx3x10

Note:
First Snatch workout in awhile. I had to bring my grip in about an inch or so due to just getting confident in my shoulder. I also noticed that I didn't get the elbow and wrist pain that I have been having with the wider grip. I didn't feel nearly as strong with the closer grip but I am sure that will catch up when I find my groove a little better. Followed it up with SGDLs. I started the 5/3/1 today. Its going to have to be flexible if it going to work for me and I do think the 5/3/1 definately has that built in. I'm going to start way, way light. On the Olympic Lifts I'll probably try to break into the Joe Mills program for them. Anyway, just glad to be able to Snatch this evening with little pain.