November 16, 2012 – Overhead Training

Dynamic Warm-ups

12" Log Jerks
90x5
140x3
180x1
200x1
220x1
240x3

12" Log Clean & Jerks
200x4
200x4
200x4
200x4
200x4
200x4

12" Log Chest Supports
180x5
230x5
270x5
320x5
360x5
410x5 (plus 8.5 second hold)

Pull-ups
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Parallel Bar Dips
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31 Minutes of Stretching

Comments: Legs are still incredibly sore. I tempered my enthusiasm accordingly for my log workout based on how deadlifting went. Just making sure it's just shaking off the cobwebs from a contest and the subsequent deload. Doing jerks from straps was kind of weird. Log felt awkward on my chest but the jerks felt solid. Legs were too heavy to attempt a split jerk so I just stuck with power stance. I didn't do very many sets warming up, may need to add some next time so my top set doesn't fell so off. Working sets with the cleans (other than the first rep of the first set) felt really good. From there, did chest supports with the log. Going to use the same schema as I am for squats but not going to use the percentages. Just work up to a tough rep max for the week. First four sets I had the straps too low and had to adjust them. Only 10lbs off my PR so not bad considering I haven't touched a log in several months. Never lifted at this gym on Fridays so I didn't realize that they closed early. Had to pack up and beat feet across town to finish the assistance work at another gym. Just did bodyweight for the pull-ups and dips. Still plenty tough. May need to stick to that for another workout or so. Lots of stretching after this. Going to sleep forever tomorrow haha.