Chronicles to Becoming a Man

JamesPTA

Level 5 Valued Member
12/12/2019 OPM

Movement prep: pump stretch, 16kg arm bar/bent arm bar, 24kg prying GS

Snatch light volume
4x24, 4x24, 4x24, 4x24, 4x24, 4x24
EMOM. 6 sets each hand, 12 sets total.

Bent Press light volume
2x24, 2x24, 2x24, 2x24, 2x24, 2x24
6 sets each hand, 12 sets total.

Recovery: Hip flexor stretch, brettzel stretch
 

JamesPTA

Level 5 Valued Member
12/14/2019 OPM

Movement prep: pump stretch, 16kg arm bar/bent arm bar, 24kg prying GS

Snatch light volume
4x24, 4x24, 4x24, 4x24, 4x24, 4x24
EMOM. 6 sets each hand, 12 sets total.

Bent Press light volume
2x24, 2x24, 2x24, 2x24, 2x24, 2x24
6 sets each hand, 12 sets total.

Recovery: Hip flexor stretch, brettzel stretch

Monday I will start to roll the dice for volume variability. I also plan on adding reps to one set per hand each training day.
 

JamesPTA

Level 5 Valued Member
I think those snatches were pretty good. I did not see any problems with the form.
They look that they are bit heavy for you, but technique was solid IMO.
Heavy is where I am going with this program with the goal to be snatching my 32 for reps. I’m able the get the 5 minute snatch test with the 24 but perhaps I can go faster
 

JamesPTA

Level 5 Valued Member
12/17/2019 OPM

Movement prep: pump stretch, 16kg arm bar/bent arm bar, 24kg prying GS

Snatch light volume
4x24, 4x24, 4x24, 4x24, 4x24, 4x24
EMOM. 6 sets each hand, 12 sets total.

Bent Press light volume
2x24, 2x24, 2x24, 2x24, 2x24, 2x24
6 sets each hand, 12 sets total.

Recovery: Hip flexor stretch, brettzel stretch

Well that was an uneventful dice roll. For the better anyways. Could not practice anything the last few days with horrible chest congestion, and required extra time and rounds with the movement prep
 

JamesPTA

Level 5 Valued Member
12/18/2019 OPM

Movement prep: pump stretch, 16kg arm bar/bent arm bar, 24kg prying GS

Snatch light volume
4x24, 6x24, 4x24, 4x24, 4x24, 4x24
EMOM. 6 sets each hand, 12 sets total.

Bent Press medium volume
2x24, 3x24, 2x24, 2x24, 2x24, 2x24, 2x24, 2x24
8 sets each hand, 16 sets total.

Recovery: Hip flexor stretch, brettzel stretch

I've been trying increase my lat shelf and thoracic rotation on the left during the BP. I have more T-spine rotation on the left, but not utilizing this for the lift.
 
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JamesPTA

Level 5 Valued Member
12/20/2019 OPM #7

Movement prep: pump stretch, 16kg arm bar/bent arm bar, 24kg prying GS

Snatch heavy volume
4x24, 6x24, 6x24, 4x24, 4x24, 4x24, 4x24, 4x24, 4x24, 4x24
EMOM. 10 sets each hand, 20 sets total.

Bent Press light volume
2x24, 3x24, 3x24, 2x24, 2x24, 2x24
6 sets each hand, 12 sets total.

Recovery: Hip flexor stretch, brettzel stretch

I went against my better judgement and did 2 consecutive days. I’ll have 2 days rest and hand care.
 

JamesPTA

Level 5 Valued Member
12/23/2019 OPM #8

Movement prep: pump stretch, 16kg arm bar/bent arm bar, 24kg prying GS

Snatch light volume
4x24, 6x24, 6x24, 6x24, 4x24, 4x24
EMOM. 6 sets each hand, 12 sets total.

Bent Press heavy volume
2x24, 3x24, 3x24, 3x24, 2x24, 2x24, 2x24, 2x24, 2x24, 2x24
10 sets each hand, 20 sets total.

Recovery: Hip flexor stretch, brettzel stretch
 
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JamesPTA

Level 5 Valued Member
12/27/2019 OPM #9

Movement prep: pump stretch, 16kg arm bar/bent arm bar, 24kg prying GS

Snatch medium volume
4x24, 6x24, 6x24, 6x24, 6x24, 4x24, 4x24, 4x24
EMOM. 8 sets each hand, 16 sets total.

Bent Press light volume
2x24, 3x24, 3x24, 3x24, 3x24, 2x24,
6 sets each hand, 12 sets total.

Recovery: Hip flexor stretch, brettzel stretch
 

JamesPTA

Level 5 Valued Member
So I’ve had a few new developments over the last week.

First, I’ve had an old shoulder injury reprise itself and has not gotten better with snatches and bent presses. This has happened before, and unrelated to training. What made my shoulder feel better were Turkish get ups and swings.

Second, for Christmas I was gifted a new 40kg. It feels to me the same way the 32 felt when I first got it but mastered with with practice of S&S. Therefore, and after very careful consideration, I will switch back to S&S to my shoulder strong again.

I’ll sadly miss my snatch and bent press
 
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JamesPTA

Level 5 Valued Member
12/30/2019 S&S

GS: 24, 24, 24
SW: 24, 24,24,24,24
TGU: 24,24,24,24,24

for shoulders sake, I’m going to ease slowly into adding the 32 as I go forward. So until then, I’ll keep at this pace for a bit.
 

JamesPTA

Level 5 Valued Member
1/3/2020 S&S

GS: 24, 24, 24
SW: 24, 24,24,24,24
TGU: 24,24,24,24,24

Week 1 is in the books. My shoulder is thanking me for changing things up and the gets ups feel very stable. Looking back and my old notes from my first round of S&S, it appears that my roll to elbow had been an issue, but I that is not the case now.

I also wonder why I didn’t listen to the rules of the talk test. I’m no longer trying to condense the sets unless it’s going to be a test day. I personally feel like resting longer, my last set feels more powerful than my first.

I know I will have no issues adding in sets with the 32, but there is no rush.
 
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