TRAINING LOG: Pingleton

Hang Cleans (minimal dip at catch, no shifting of feet, in lbs.) - 135x5x2, 155x5, 175x5, 195x5, 215x5, 235x3x10

Felt good. Heavy enough for today, but I felt like a lot of volume given the lighter weight.

Front Squats (full depth, in lbs.) - 45x8, 95x5, 135x5, 185x3, 225x3, 255x3, 285x3x6

No issues at all, which was nice. Back on track!

Back to the Parkour gym with the boys so I did some jumping today. Worked up from a 38" Box Jump to a 43" Box Jump and did that several times and then jumped up 5 stairs from a single-step approach, including a very short step, and did variations of that many times. Also did the 38" Box Jump from a stand with no arm action. Ab is finally better, which is very nice indeed!

Muscle Cleans from 17.5" Box (onto completely straight legs, in lbs.) - 115x5, 145x5, 175x5, 195x5, 215x3x10

These are fun, but Muscle Cleans are much harder at a given weight than even very high-catch Power Cleans. Every additional inch or two seems to make a big difference - so I have been told ;)

Power Cleans (minimal dip at catch, in lbs. ) - 115x5, 165x5, 195x3, 215x3, 235x3, 255x1, 265x1, 275x1, 255x3x3

First heavy power clean session in over a month, so technique and timing was slightly off with heavier weights. 275 still went up very fast and was caught very high with a bit of lateral foot shifting. Rest were even better. 285 very soon, and then slowly up from there!

Snatch-Grip High Pulls (38" grip, up to mid-chest, in lbs.) - 45x8, 95x5, 135x5, 155x5, 175x5, 195x5, 205x3, 215x3, 225x3x8

This is a tough exercise to beat for training basic explosiveness.

Hang Power Cleans (minimal dip at catch, in lbs.) - 115x5, 155x5, 185x5, 215x3, 225x3, 235x3x10

All good.

Power Cleans (minimal dip at catch with no foot shifting, in lbs.) - 115x5, 155x5, 185x5, 205x3, 225x3, 245x3, 255x3x6

Felt great, especially given amount of training this week.

Hang Snatch-Grip High Pulls (38" grip, up to clavicles, in lbs.) - 45x8, 115x5, 145x5, 175x5, 205x3x12

On the lighter side obviously but very explosive and dynamic at this weight for triples. Just wanted to keep going!

Intentionally pushing my recovery limits a bit at the moment.

Hang Cleans (minimal dip at catch, in lbs.) - 115x5x2, 165x5x2, 205x3x2, 225x3x2, 245x3x2, 255x2x5

Took my time going up today as I felt I needed the extra warm-up. 255 was harder than it often is, hence the doubles instead of triples. No big surprise.

Hang Power Clean (minimal dip at catch, in lbs.) - 115x5, 135x5, 155x5, 175x5, 195x5, 215x3, 235x3, 245x3x10

Felt great. Not super-heavy, but these were very crisp and explosive.

Hang Power Clean (minimal dip at catch, in lbs.) - 95x5, 135x5, 155x5, 185x5, 215x3, 225x3x8

This were all smooth and fast but I did not feel like going any heavier this morning.

Doubtful at this point, but anything is possible. I certainly plan on throwing discus and shot, hopefully more than last year. I did not even bother competing in shot last year, partially due to scheduling issues, which was just sad. I find trying to practice a decent amount for just those two events, which I kind of know how to do, to be pretty overwhelming as it is. At some point I will for sure though. I will be 50 the season after this one and I am holding up pretty well physically, so...

Here is one of the Power Cleans from last Wednesday. Again, this was 130kg, or 286 pounds. Not pretty, but this was only my second heavy Power Clean session in quite a while. Any comments welcome. I am much better with slightly lighter weights, not surprisingly.

I have had a wicked trigger point or something in my upper back, which is just starting to feel better right now. No real idea how I got it. Not from lifting or jumping or throwing though! Should be okay tomorrow.

I have FINALLY got rid of the trigger point in my back.  First workout of any kind in 6 days and first time squatting in 8 days.

Front Squats (full depth, paused up to 295, in lbs.) - 45x8, 135x5, 185x3, 225x3, 255x3, 275x3, 295x3, 315x3, 335x1, 355x1 (decent bar speed)

Enough for first day back.