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Old 03-08-2017, 05:21 PM   #1021
Jordan Derksen
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Re: The Wolverines Log

Wednesday March 8
What a crap workout today. I had the last two days off work though and I did an excessive amount of lying around. So what did I expect... I also feel like my workouts have been too much still, so I dug through and chopped it down. Surviving isn't doing me any favors, I need to find the spot where I thrive. My back also doesn't feel great probably due to all the sitting and lying around.

Snatch 6x1: 205, 210, 215f, 205f yup, 205f seriously?, 215
- I felt slow and tight and uncoordinated. But whatever. Life goes on.

Overhead Squat 3x3: 205, 205, 225
- amazing how much harder it is to hold the bar there and squat than it is to snatch the same weight. I guess that shows how little I've done these.

a) BTN Press 4x8: 95
b) Sicilian Sit-ups on Stability Ball 3x6: 15 pound slam ball held overhead.

a) Hyperextensions 3x8: empty bar
b) Russian Ballet Leg Thrust Both Legs 2x5

Abs were DONE after all that.
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Old 03-10-2017, 10:31 PM   #1022
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Re: The Wolverines Log

Friday March 10
I feel way better today than I did Wednesday.

Clean and Jerk (1R &1L leg forward) 5x2: 135, 155, 185, 205, 205, 205, 205, 225
- these felt really good. Splitting alternating legs has been great so far. I actually feel more stable on my off leg so we'll see where that goes!

RDL heavy 5: 135, 185, 225, 275
- not really hard. Just a starting point.

A) One Arm Farmers Walk 3x80 feet: 70 pounds
B) Ab Wheel Rollout 3x5

A) GHR 3x8: these are feeling much better already
B) Fat Gripz Barbell Curls 3x8: 95(8,6,6)
i) reverse grip curls 2x8: empty bar still with fat grips.
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Old 03-16-2017, 04:20 PM   #1023
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Re: The Wolverines Log

Tuesday March 14
Snatch heavy triple: 135, 155, 185

Clean and Jerk heavy double: 135, 155, 185, 205, 225, 245

Back Squat 3x5: 275

Push Press 3x5: 185

Weighted Pull-ups (1,2,3)x3: 50

That was it. My wife and I just bought a house. My brains been foggy the last few days. I'm really exited about it! It has a double car detached shop/garage onto a back lane but also a single attached garage. So the back shop will be my gym/shop woodworking area. I can't wait to get everything in there. I'm going to need to figure out solutions for winter heating, but I have all summer to figure it out.

Anyways, my knees were starting to scream which has happened before when doing too much front squats so I added back squats back in. I'm just going to have to keep my form totally perfect and try to not squat morning heavy weights. All the core work I've been doing should help.
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Old 03-20-2017, 05:12 PM   #1024
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Re: The Wolverines Log

Monday March 20
So I went back and evaluated my training before last fall when I broke all my PR's and hit some big weights. I realized I had done ws4sb over the summer. That's a high rep hypertrophy program with some strength elements. I concluded that had set me up really well to have success hitting big weights.

Long story short I was at a loss for what to do. I decided it's time to do a properly periodized program with phases. It's what I unintentionally did doing ws4sb and then leading into a heavier program.

So I'm going to follow the juggernaut method! I got the book and read through it twice. I haven't been this excited about a program since he first time I did 531. It's starting off easy, but I'm actually okay with an easy start. I needed a break.

Snatch 7x3 @ 65% 60s rest: 155
- I really worked on pulling under and being strong in the bottom position.

Push Press 10x5 60s rest: 135

Ring Row 5x8-15: 12, 8, 8, 8, 8 feet elevated
- I was surprised how hard these were. Definitely don't need dumbbells to get some good rowing in.

A) Straight Leg Abmat Sit-ups 5x10
B) W's 5x8: 10lb dumbbells.
- it's time to start doing some specific rotator cuff work. These were silly hard. I paused at the top to get a really good squeeze.
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Old 03-22-2017, 04:04 PM   #1025
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Re: The Wolverines Log

Wednesday March 22
My back has been starting to feel much better. This morning I woke up with no pain!

Back Squat 10x5@60%: 215 60s rest between sets
- I expected it to be harder. But I'm gonna stick to the program.

Jerk Steps 3x50 feet: 205
- 25 feet down right leg forward, back on the left leg. These were good once I got the hang of them. I can see how these would give you a powerful split position. Plus working both legs fixes all imbalances.

A) Hyperextensions 3x10: empty bar, 5s hold at the top on last rep.
B) Sicilian Sit-ups 3x10: 15lb ball held overhead.

I got sick today. Runny nose etc. We'll see if it gets bad or not. My workout was great in spit of it.
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Old 03-24-2017, 05:18 PM   #1026
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Re: The Wolverines Log

Friday March 24
Jerk positions were awesome today. Dropping bench was a great idea, my shoulders feel so much more open.

Clean and Jerk 8x2 @ 65%: 195 one jerk left foot and one jerk right

Press 6x5 @ 60%: 115 60 seconds rest

Weighted Pull-ups (1,2,3)x3: 24kg

A) Ring Push-ups feet elevated 3x8

B) Reverse Flies 3x8: 10 pounds each hand 2 second pause at top and slow descent.
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Old 03-25-2017, 07:28 PM   #1027
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Re: The Wolverines Log

Saturday March 25
Front Squat 6x5 @ 60%: 195 60 seconds rest bw sets

Good Mornings 3x10: 135

Death March 3x50 feet: 25 pound plates each hand

One Arm Farmers Walk 3x75m: 70lb

Moving Plank and Side Planks 2 sets
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Old 03-27-2017, 06:39 PM   #1028
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Re: The Wolverines Log

Monday March 27
Power Snatch + Snatch 1+2x5: 95, 135, 155, 170, 170, 170, 170, 170
- pulling hard today. The weight is somewhat light but I'm drilling speed and positions.

Push Press 10x3: 155 60 seconds rest

Ring Rows 5x8-15: 12, 12, 9, 8, 8 feet elevated

A) W's 5x10: 10lb
B) Swedish Bars Hanging Leg Raises 5x6
- slow tempo, pause and hold at the top, feel the burn.
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Old 03-28-2017, 06:09 PM   #1029
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Re: The Wolverines Log

Tuesday March 28
So far this program is amazing. I've felt really good the last few days. Back pain is almost non existent, and now that my cold is gone my energy is great. Sleeping good as well. I guess the timed higher rep stuff to work on my fitness and work capacity was much needed. I've also lost weight, but I'm sure it's fat. Not that I was fat at all but my belly has shrunk for sure. Also the consistent practice at lighter weights is really dialing in my form. I can't wait to get to the heavier stuff later on to see how I'll do in the end.

Back Squat 10x3: 245 60 seconds rest

Jerk Steps 3x50 ft: 225, 245, 245
- getting the hang of these fast so I could use a lot more weight this time. I actually really like these.

Back Extensions 3x8: 65lb. Pause at top on last rep
- yup this week I bumped up the weight and still managed 8 rep sets. I don't know what it is but I feel like my strength overall just leaped forward.

Sicilian Sit-ups 3x8: 30lb.
- same thing, jumped weight and exceeded expectations.
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Old 03-30-2017, 04:56 PM   #1030
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Re: The Wolverines Log

Thursday March 30
Clean and Jerk 5x2 @ 70%: 135, 155, 185, 210, 210, 210, 210, 210
- was supposed to do 6 sets. Oops.

Press 6x3 @ 67.5%: 135 60 seconds rest

Weighted Pull-ups (1,2,3)x3: 60 pounds

A) Assisted One Arm Push-ups 3x6
- off hand on a ring giving as little assistance as possible. I used to be able to do these without assistance. But I haven't worked push-ups of any kind in a long long time.

B) Y's 3x8: 5 pounds with a pause at the top.
- these w's and y's are actually really helping my shoulders and back. I'm glad I started throwing them in.
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