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Old 11-19-2012, 06:13 AM   #681
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

Day 1 of my "Get Strong" plan.

11/19

Jerk
135x3
185x2
225x1
245x1
265x1
285x1
300xF

Despite the fact that I made 285 today these didn't really feel great. Footwork felt off. Didn't even really try the 300, just dipped and drove but didn't try to go under it.

Front Squat
135x5
185x3
225x1
255x1
275x1
295x1
315x1
315x1

These on the other hand felt really good. 315 felt good enough to where I decided to do a second one.

Clean Deadlift
135x5
225x3
275x3
295x3
315x3
335x2
335x1

After spending quite a bit of time telling myself that my lifts would go up just from squatting heavy, I've decided that while that may be true they'd probably go up a little quicker if I started pulling heavier from the floor. So I'm going to start pulling heavier from the floor.
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28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log
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Old 11-21-2012, 05:26 PM   #682
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

11/21

1&1/4 Front Squats
265x2
280x2
290x2
300x2
275x2
275x2
275x2

300 was the goal for this here today, so once I hit it dropped down and cut rest times for the last three sets.

BTN Push Press
195x3
195x2 (Fail Rep 3)
195x2
195x2
195x2
195x2

Volume PR for this movement at this weight, but short of what I wanted. Wanted to get 5 sets of 3 but just wasn't happening.

Glute Ham Raise
30x12
30x12
30x12

Felt good.
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Old 11-22-2012, 09:32 AM   #683
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

11/22

Hang Clean
135x3
165x2
185x1
215x1
235x1
250xF (Forward)
250x1
260x1
265x1
270xF

Great way to start the day off here. 265 was a 10 lb PR on this movement and it wasn't that hard. Let myself get content after I made that, wound up clarking the rep at 270. No doubt in my mind its there if I go under it.

265 lb Hang Clean

Deadlift
315x3
365x3
365x3
365x3
365x3

First time I've done these heavy in a good long while. Just setting a baseline here.

Pendlay Row
235x5
235x5
235x5

Good volume. Sets improved as I moved along.

Conditioning
3 RFT
20 Calorie Air Dyne
5 Strict Pull Ups
10 Bar Dips

6:08

Will do my best to keep working to find places for pull ups and dips in my programming through out the week as I go along. Whether its in a conditioning session like this or just after my lifts.
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Last edited by Shane Jensen; 11-22-2012 at 09:46 AM..
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Old 11-23-2012, 12:14 PM   #684
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

11/23

Snatch
95x3
115x2
135x2
145x1
155x1
165x1
175x1
185xF, F, F, F (All behind, are you f'ing kidding me?)
185x1

I need to start doing a lot of work on this from the hang. As in like a lot of volume every week. Got to get better at catching weight in the bottom. Sick of throwing it behind me.

Back Squat
135x5
225x3
275x1
315x1
335x1
355x1
370x1

Up in weight nice and quick. These felt really good.

Weighted Sit Ups
75x20
75x20
75x20

Going to go back and forth with these and strict toes to bar.
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Old 11-25-2012, 09:39 AM   #685
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

Great day of training today.

11/25

Snatch
95x4
115x2
135x2
155x1
170x1
185x1
195x1
200xF
200xF
200xF
200x1

Was in the process of getting ready to say to heck with it and move on to clean and jerk, but the third miss at 200 was so close I knew I had the next rep. First time I've made 200 at regular gym in almost three months.f

Going to do some volume from the hang this week to work on catching weight in the bottom.

Clean and Jerk
135x2
185x2
215x1
235x1
255x1
270x1
286xF

While I've made heavier cleans a few times this is the heaviest that I've clean and jerked since September. Need to look at videos but start position felt a little off today.

Back Squat
135x5
225x5
275x2
315x2
335x1
357x3
367x2
367x1 (Fail Rep 2)
315x6

357 was a new 3RM by 7 lbs, 367 was a new 2RM by 2 lbs. After avoiding it the last two Sunday's I'm going to go for a new 5RM next week then the following try and do 370x2.

Glute Ham Raise
BWx20
BWx20
BWx20
BWx20

Good easy volume.
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Old 11-25-2012, 11:41 AM   #686
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

Sunday

Video of today's training.
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Old 11-25-2012, 02:01 PM   #687
Shaun Gross
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Re: Shane's Wrestling Strength CF Log

Great to see your Olympic Lifts are coming back dude!
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Old 11-25-2012, 05:22 PM   #688
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

Quote:
Originally Posted by Shaun Gross View Post
Great to see your Olympic Lifts are coming back dude!
Thanks. Saw the video of your 95 kilos and I knew I had to come out and get myself together, haha.

Even though I haven't been super happy with my olympic lifting I feel like I've been squatting very well for a while now.

If I can do 350x5, and 370x2 over the next two weeks I'll be very happy.
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Old 11-25-2012, 05:40 PM   #689
Shaun Gross
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Re: Shane's Wrestling Strength CF Log

Quote:
Originally Posted by Shane Jensen View Post
Thanks. Saw the video of your 95 kilos and I knew I had to come out and get myself together, haha.

Even though I haven't been super happy with my olympic lifting I feel like I've been squatting very well for a while now.

If I can do 350x5, and 370x2 over the next two weeks I'll be very happy.
350x5 and 370x2 would be dece lifts. Hope you get them!
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Old 11-26-2012, 07:55 AM   #690
Shane Jensen
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Re: Shane's Wrestling Strength CF Log

11/26

Split Jerk
135x3
185x1
205x1
225x1
245x1
265x1

Hurt my right wrist/thumb yesterday on the miss at 286. Elbow clipped my knee and my thumb bent in a way that thumbs generally aren't supposed to bend.

Its not swollen so I'm not really worried about it, but holding a rack position today was not comfortable so I didn't go crazy here.

Front Squat
135x5
185x1
205x1
225x1
245x1
265x1
285x1
300x1
315x1
275x3

Easy here. All without a belt. The rep at 315 was the easiest that has ever felt beltless.

Clean Deadlift
335x1 (10:00 OTM)

Good here. Not too taxing, just focused on moving the weight quick.

Finished with some pull up volume.
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