Fitness Log 2013-10-17: Clean, Deadlift

Clean & Jerk

  • 135 lbs x 1/1
  • 150 x 1/1
  • 165 x 1/1
  • 180 x 1/1
  • 195 x 1/X
  • 200 x 1
  • 205 x X (???)
  • 220 x 1
  • 225 x 1
  • 230 x X

Weird day for the clean.  Got to 205 — an easy weight for me — but failed.  I was pretty slow with my legs today.  It was almost as if my mind decided that it wanted to just pause for a second and think things over before dropping under the bar which unfortunately is not an effective strategy.  After missing 205, I let my emotions get to me and threw an extra 15 lbs on the bar.  Oddly, the 220 lbs felt light and went up easy as did the 225 after that.  The 230 felt doable but I was happy to hit the reps at 220 and 225 and decided to move off after one miss.

I also did some jerk work.  My jerk is severely falling behind my clean so clearly I need to jerk more often.


  • 255 x 1, 285 x 1
  • 325 (80%) x 10 reps / 1 1/2 min rest between reps

This is session #3 of Pavel’s classic Westside deadlift program from Easy Strength.  This is the first session where it kinda sorta felt like work (but not much).  It will be interesting to see what the results of this program turn out to be.

Ab Wheel

  • 5 reps from standing to a wall.
  • 5 reps from standing to a wall a little further back.
  • 5 reps from knees.

In case you aren’t familiar with the ab wheel, you can see one here on Amazon:
Valeo ab wheel

Ab wheels made their debut decades ago before all the modern magical six pack building devices started appearing on infomercials.  Most people see these things and laugh at them as a relic of a 1970’s fad but they have been making a comeback in recent years for a simple fact — they really do work.  People call them evil wheels for a reason and I’ve been feeling this after experimenting with my wheel the past few days.

After working in a simple session of 2 sets of 5 from the knees the other day, I woke up the next day barely able to move from the ab soreness.  I’ve been working since then on progressing to standing and they are just getting more and more evil with every workout.

Posted in Fitness

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