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140kg 308lbs power snatch at 3:28, too easy

<a href="http://www.youtube.com/watch?v=IlD1M3gjO9Y" target="_blank">http://www.youtube.com/watch?v=IlD1M3gjO9Y</a>

Thursday 23rd December 2021

The interrupted squat volume sure makes me feel better today than my usual post session feels, so likely been doing too much.... 3 hour sessions says as much 

Left knee not feeling as bad as I was expecting based on yesterday, but still sore.
It hurts when the leg is fully extended and flexed, and feels around where the patella tendon connects to the knee cap, based on touch and pressure.
Walking upstairs feels fine.

Achilles feel no worse after yesterday, so will continue as is

decided to do nothing today and monitor how the left patella feels tommorrow

Interesting paint job

I used to be into the whole car modding thing, had a souped up Nissan Pulsar, with a GTI-R bonnet. A 1990s official Nissan WRC rally variant
But after it got totalled in an intersection collision, where me and the car was hit at the rear wheel, and was spun 360 twice and into the traffic light poles.... I never bothered again.
Sigh all the time, effort, parts and money gone like that 

Not mine, but it looked similar

Tuesday 21st December 2021

Feeling better, but still not quite right
Still resting

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Waking mobility work and upper body stretches

Calf raise ISO -
on step -  at neutral 1x30 secs, chain dip belt+7.5kg 4x30secs

Pushing against strap around knees ISO - glute medius - at 70% effort - 4 x30secs
Leg extension/leg press hybrid ISO, single leg - sitting in chair pushing back against wall with feet into floor, 80-90 degree knee angle at 70% effort - 30 secs x 4 sets

Glute bridge hold - 2x 30secs

Active stretch lats, pecs between sets
calf and couch stretch after

Sunday 19th December 2021

Still a bit sore all over

Still fairly hot, but not too bad once you get into it
Continuing to dial back RPE on most things

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Waking mobility work and upper body stretches

pre workout - soft tissue work for lupper body, and some lower

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Tendon health+rehab -  fasted -  Upper 1, day 2
10G beef gelatin + 1g vitamin C one hour before session

Bodyweight with shoes - 88.8kg

general mobility drills
Walking on sides of ankle, side to side ankle rocking drills

rotating sets - 1 mins rest

A) Leg extension ISO, single leg - pushing against strap, 80 degree knee angle at 70% effort - 30 secs x 3 sets

B1) Seated soleus calf raise ISO, single leg - SSB on safety bar and knee, neutral foot position - 30secs x SSB+15kg, 20kg, 22.5kg, 25kg, 27.5kg
B2) Calf raise, single leg - 3 secs up, hold, 3secs down - BW x10, weight vest 6kg 2x10 @ RPE 7

BBall ball control and dribbling drills - 15 mins
Mostly stationary stuff

Band pull aparts - horizontal x 20, Diagonals, thumbs up -  Rogue light band x10 each axis
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pushing legs outwards

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rotating sets - 1 mins rest

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rotating sets - 2-3 mins rest

A) Bulgarian split squat - slightly arm supported, 3 secs down and up - BW x10, weight vest 10kg 2x10

B) Bench - grip 2.5 inches from smooth area - 20kg x15, 40kg x12, 60kg x8, 70kgx7, 80kg x1
1) 85kg x7 @ RPE 9.5
3) 2-3 sec eccentric - 70kg 3x5 @ RPE 6

think I blew my load on the 70kg warm up set....

D) High angle rows - 20kg x15, 40kg x12, 60kg x10, 70kg x6
deadlifted off the floor -
80kg x8@ RPE 7
80kg x8 @ RPE 8
80kg x6 @ RPE 8

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A) Push ups
deficit - on dumbbell handles - feet elevated 20 inches - BW x 15 @ RPE 7

B) Single Leg glute bridge - hold at top - BW x10, x11 @ RPE 8
C) Inverted row - using bench press height bar, feet on 20 inch bench, bench press grip width - BW x10 reps @ RPE 10 (chest an inch from bar on last rep)

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A) Dumbbell curl - 15lbs x12, 25lbs x5, 30lbs x8, 27.5lbs x8 @ RPE 8

B) Ivanko super gripper - 70lbs x10
left hand - 85lbs x12, x10, x9 @RPE 7
right hand- 85lbs x12, x10, x9 @RPE 6.5

reduced loads quite a bit, for better quality reps

Sharapova band cuff/trap/serratus exercise - light Rogue mind band - x3, x2 trips up/down wall
LU raises - controlled - 2.5kg plate x15 @ RPE 7, 5kg plate 2x10 @ RPE 8

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stretch

Friday 17th December 2021

The usual lower body and posterior aches, but no bad lower back pain, good.
Shoulders and biceps a bit sore as well

Both achilles insertions feel no worse after stretching it quite hard on the calf raises yesterday

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Waking mobility work and upper body stretches

Calf raise ISO -
on step -  at neutral 1x30 secs, leather+chain dip belt+5kg 4x30 secs

Leg extension ISO, single leg - pushing against strap, 80 degree knee angle at 70% effort - 30 secs x 4 sets

Active stretch lats, pecs between sets
calf stretch after

Thursday 16th December 2021

Big reduction in soreness/inflammation, but still achey all over

Felt much stronger this session compared to last lower body one, so the slight deload the last two workouts worked

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Morning mobility work and upper body stretches

pre workout - soft tissue work for lower body and upper back
TFL rectus femoris, and hip flexor stretch

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general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg

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Tendon health+rehab - Day 1 Lower1
10G beef gelatin + 1g vitamin C one hour before session

Bodyweight in shoes = 89.3kg

Band pull aparts - horizontal x 20, Diagonals, thumbs up -  Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards
Side plank with leg abduction - against 20 inch bench - x 30secs each side
Front plank x 30 secs
Single leg calf raise - on floor - BW x20
Wall tibialias raise - BW x20

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Alternating sets - 1 mins rest

A) Kettle bell Swing - 40kg x5 warmup, 40kg 3x8

B) Single leg calf raise - full range, stretched - 3 sec up and down - BW x 10, chain dip belt+5kg 2x10
minor discomfort on right side

C) Wall Tibialis raise - in oly shoes (Do-Win rogues) - 3 sec eccentric - BW x5, x10 @RPE 8
2x7 @ RPE 7

D) Overhead squat - slow tempo 20kg x5, 30kg x5
3 snatch high pull +1 power snatch + 3 high hang power snatch, with no foot movement before 20kg set
1 power snatch + 3 high hang power snatch, with no foot movement before 20kg set

30kg set felt easier again, I can tell state of recovery by how the 30kg set feels, the combination of balance and whole body strength is a good indicator

E) Squats -

Front Squat - oly shoes - 5 secs down, 2 sec up  - 20kg x5, 30kg x5, 50kg x5, 70kg x3, 80kg x3, 82.5kg x3  (+2.5kg)
1 power clean + 3 high hang power clean, with no foot movement before 20 to 50kg sets

A) High bar squat - oly shoes - 4 secs down, 2 secs up  - 70kg x5, 100kg x3, x1, 110kg x2, 120kg x1
A1) belt - 4 sec down - 130kg x1 @ RPE 7
A2) 3 sec down, controlled up - 110kg x5 @ RPE 7
A3) 3 secs down, controlled up - 100kg x5 @RPE 7

B) Low bar squat - oly shoes - 4 sec down, controlled up  -  70kg x5, 100kg x3, x1, 110kg x2, 120kg x1
B1) belt - 4 sec down, paused - 130kg x1 @ RPE 6
B2) belt - 3 sec down, controlled up - 110kg x6 @ RPE 6
B3) 3 secs down, controlled up - 100kg x5 @RPE 7

Still feeling some uneveness in the leg push, between each leg and hip, on the earlier sets but was able to control it with more focus
Belt certainly helps a bit, and inspires more confidence.

110kg feels too heavy for my main work sets at my current strength levels, so will drop it back down to 100kg, 70% of e1RM range.

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Alternating sets - 3 mins rest

A) Sumo Deadlift -  RDL - 20kg x10,
oly shoes, hook-gripped, bar not controlled between reps - 60kg x5, 80kg x5, 100kg x5, 110kg x3

B) Stiff legged deadlift -  oly shoes, hook-gripped, lowered under control - 60kg x10, 80kg x5, 100kg x3
straps added - 110kg x7 @ RPE 7

Side Lying Clam - hip straight, resisting the band eccentric, hold at top - IronEdge XXHeavy band x 5 each side, XXheavy+medium band 2x12 @ RPE 7

Wednesday 15th December 2021

Achey all over, but more in a inflamed sort of way instead of deep down DOMs
Quads, glutes and posterior chain fairly sore
Does make me not feel like moving at all

Both achilles insertion felt no worse after yesterday

----
Waking mobility work and upper body stretches

Calf raise ISO -
on step -  at neutral 1x30 secs, leather+chain dip belt+5kg 4x30 secs

Leg extension ISO, single leg - pushing against strap, 80 degree knee angle at 70% effort - 30 secs x 4 sets

Active stretch lats, pecs between sets
calf and couch stretch after