#mdusaweightlifting

[tomsroka-blog]

The Final Countdown...

No clue why that title was chosen because there will be many, many more countdowns for things when all is said and done. Not enough coffee this morning I suppose. Sorry about the lack of posts, in-laws and bonus family members from the wife's side were visiting so my priorities went elsewhere. My command center misses me that's for sure. Anyways, peaking phase is starting up for nationals. Enjoy, and by enjoy I mean get ready to be bored, very bare bones and all the fun stuff is being stripped away as it goes. 

6-24-2014

Pull+Clean+Clean 120x1x2 130 140 150 160 Back Squats 120x5 140x4 160x4 170x4 180x4 190x4x4 RDLs 100x5 110x5 120x5x2

Really random but the cleans on these felt great, was going to record 160 and forgot, well because I prefer to post useless stuff on my social media things instead of stuff that actually matters....Knees were really not happy but oh well. Start lists and what not came out for nationals. I assume since they asked for commentators they are having a livestream for this event. I am commentating on the 94 B session Saturday night and I live Sunday at 5 mountain time. Just a few more weeks to start tightening things up.

[tomsroka-blog]

No Cool Title For Ya

5-13-2014 Hang Clean+2 Front Squats+Clean (boo!) 120x1x2 130x1x2 140x1x2 150 Snatch Pulls 100x3 120x3 140x3 Kang Squats 4x6 Step Downs  DB Shoulder Press Nothing crazy going on here.

[tomsroka-blog]

MDUSA Open and Being Back At It

I haven't posted in a while, my bad. I am in the process of closing on a house and I had Ariel Stephens, and her coach Jacob Tsypkin, staying with me all week so I had other obligations. The meet itself went pretty well. Better than I expected given that I coached at least one lifter in every session the day before. Snatches went 140/145/150x Clean and Jerk 190/200/205x. I pinched a nerve a few weeks back and it's getting better. Between dry needling, cold laser, and accu-stim, it's healing, slowly, but healing. It effected me a bit, but it's nothing too serious. Lots of good lifting and we will have some new teammates soon, so with that in mind Monday morning was spent expanding our training area. We have almost 20 individual stations now to train at, which is crazy to think about since we started with 4 in that old warehouse 2 years ago. Anywho back on to training for the week is as follows so far:

5-5-2014

Back Squats 120x7 140x5 160x4x2 170x4x2 180x4x3 Shoulder Complex Core

5-6-2014

High Hang/Low Hang Snatch 90x2x2 100x2x2 110x1x3 Snatch Deads with a negative on the last rep 100x5 120x4x2 135x3 150x3x3 Kang Squats 4x6 DB Shoulder Press

Today will be our first full day back, good stuff coming I think.

[tomsroka-blog]

And The Suck Keeps Getting Embraced

I hate powers and reps almost equally now. Been Really feeling it the past week and a half. When I start to get fatigued, the sweep and extension on my finish are the first things to go. That leads to even more reps...because I miss more. At least I'm not missing till my top sets right? It is what it is, anywho, here's how the last week went. 

4-7-2014

AM Pull+Power Clean 105x1x2 115x1x2 125x1x2 135x1x2 140x1x2 Back Squats 130x7 150x5 160x4 170x4 190x5x4

PM Pull+Snatch 90x1x2 100 115 120 130miss 135 missx3 135 Clean and Jerk 120x2 130x2 140 150 160 170 180x1x2

4-8-2014 Cleans off blocks 120x3 130x3 140x2 150x2 160x2x2 Snatch Deadlift 110x5 120x4 130x3 150x3x3 Kang Squats 70x6x4

4-9-2014

AM Snatch with pause at knee 90x2 100x2 110x2 115x2 120x2 Back Squat 120x7 130x5 140x5 150x5 160x6x3 Back Extensions 4x8

PM Snatch 90x3 100x3 110x3 115x3 120x2 130 130miss 140 Clean and Jerk 120x2 130x2 140 150 160 170 180x1x2

4-10-2014

Press from the Split 4x6 No Hook No Feet 90x3x2 100x3x2 110x2x3 Clean Pull with pause at knee 140x3 160x3 170x3x3

4-11-2014

AM Power Snatch 80x3 90x3x2 100x3x2 105x3x2 Drop Snatch 70x3 80x3x2 90x3 100x3x2 Snatch Grip RDL 90x6x4

PM Snatch 50x2 70x2 90x2 100x2 110x2 120x2 130x2 140x2 missx3 140x2 PR Clean 120x2 140x2 160x2 180x2 PR 190x2 (1) miss, wanted that 190, oh well

4-12-2014

Back Squat 120x4 140x4 160x4 180x4 190x4 200x4 210x5x4 Jerks 120x3 140x2 150x1x2 160x1x2 170x1x3

4-14-2014

AM Power Clean (Ugh) 105x3 115x2 125x2x2 135x2x2 140x2x2 Back Squat 130x7 150x5 170x3 190x4x5

PM Snatch 90x3 100x3 110x2 115x2 120 130 135 missx2 135 140 missx3 120 130 140 missx2 140 Clean and Jerk 120x1 140x1x2 160 170x1x2

4-15-2014

High Hang Snatch 90x3x2 100x3x2 110x2x2 115x2x2 Snatch Pull 120x3x2 130x2x2 140x2x2 Mid-Upper Back Extensions 4x8 Ab Wheels 3x10

[tomsroka-blog]

Man I Suck At Updating Stuff

I hate allergies and mother nature right now. It's throwing me off. Those who follow this or The Strength Agenda, i apologize and know that I suck. On the bright I have the WWE Network now and watched Wrestlemania last night. This week thing should be back to normal, anywho:

3-28-2014

AM Power Snatch off Blocks 80x3 90x3x2 100x2x3 110x1x3 Drop Snatch 70x5 90x3x2 110x3x2

PM Back Sqauts 120x6 140x4 150x4 160x3 170x3 190x3 200x3 210x3x3

3-31-2014

AM Power Cleans off Blocks 105x3x2 115x2x2 125x2x2 135x1x3 Back Squats 120x7 140x4 160x4 170x4 180x6x4

PM Snatch 90x3 100x3 110x3 115x3 120x2 130x2 135x2(miss) 135x2(miss) 135x2 PR Clean and Jerk 120x2 130x2 140 150 160 170 180 185

4-1-2014

Clean+Front Squat+ Push Press 70 100 120x1x2 130x1x2 140x1x2 150 Snatch Pulls 110x3 120x3x2 130x3x2 Kang Squats 70x6x2 80x6x2 90x6

4-2-2014

AM Snatch with pause at knee 90x2x2 100x2x2 110x2 115x2 120x2 Front Squat 120x3 130x3 140x2 150x2 160x2 170x3x2 RDLs 120x5x4

PM Snatch 90x3 100x2 110x2 115x1x2 120x1x2 130x1x2 Clean Triples 120 130 140 150 160 180 PR

4-3-2014 Sotts Press 50x5x5 Lo Hang Clean 120x2x2 130x2x2 140x2 150x2x3 Clean Deadlift 160x4 180x4 190x3 200x3 210x2x2

4-4-2014

AM Power Snatch off blocks 80x3 90x3x2 100x3 105x2x2 Drop Snatch 70x3 80x3 90x3 100x2x2 Overhead Squats 90x5 100x5 110x5 115x3

PM Pull+Snatch 90x1x2 100x1x2 110x1x2 115x1x2 Clean and Jerk 120x2 130 140 150 160 170 180x1x2

4-5-2014

Back Squat with pause on last rep 120x7 140x7 160x5 170x5 180x5 190x6x3 Jerks 120x2 140 150 160x1x2 170x1x2 180x1x2

That about does it for last week.

[tomsroka-blog]

High Capacity Work (the technical term I believe)

3-21-2014

Power Snatch 80x3 90x2 100x2x2 105x2x2 Drop Snatch 70x3x2 90x3x2 100x2x2

3-22-2014 Back Squat 120x8 140x4 160x4 170x3 180x3 190x3 200x3 210x4x4

3-24-2014

AM Power Clean+Push Press 100x2 110x2 120x1x2 130x1x2 140x1x2 Back Squat 130x6 150x4 170x4 190x4 200x5x5

I really do suck at power cleans but they are getting better. Legs are getting a sick pump these days as well.

PM Snatch Pull+Snatch Pull+Snatch 90x2 100 110 120x1x2 130 Clean Pull+Clean 120x2 130 140 150 160x1x2 170

These pull things sucked because it was pretty much like doing triples and doubles without having to finish all of them. I'll take it.

3-25-2014

Power Snatch off blocks 80x3 90x2x2 100x2x2 150x1x3 Snatch Deadlift 110x3 120x3 130x3 140x3 150x3x3

These powers weren't so bad this time around.

3-26-2014

AM 3 Position Snatch (floor, knee, hip) 90x2 100x1x2 110x1x2 115 120x 120 Back Squat 120x5 130x4x2 140x4x2 150x4x2

PM Snatch Triples 90 90 100 100 110 110 115 120 130x 130 PR Clean+Push Press 120x2x2 130x2x2 140x2x2 150 160 170 PR

3-27-2014

Sotts Press 50x5x5 Power Clean Off Blocks 105x3x2 115x3x2 125x3x2 Clean Pulls 150x3 160x3x2 180x2x3

Working on staying long on the legs and what do you know, it worked out better.

This volume work is really kicking my butt, but between my diet changes and my attention to recovery work and so forth, stuff's getting real real. Overall the team is looking as good as they ever have and we are going to increase soon. Good times are coming!

[tomsroka-blog]

Reppity Rep Rep Reps!

Been lagging on the posts, my bad. Between house hunting, working on stuff for The Strength Agenda, and trying to relax, been forgetting to stay on top of this stuff. 

3-13-2014

Sotts Press 50xx2 70x6x2 No Hook No Feet 90x3x3 100x3x2 105x3x2 Clean Pull 130x3 160x3x3 170x3x2

3-14-2014

AM Power Cleans 100x3 110x3x2 120x3x2 130x2x2 RDLs 100x2 120x5x2 130x4x2

PM Complex 3 cleans+3 Front Squats+3 Jerks I tried 170 and did not make it, oh well. Did some snatches up to 130 afterwards

3-15-2014

Back Squat 120x7 140x5 160x4 170x4 180x4 190x4 200x5x5 Bench press 60x10x2 100x8x2 120x5x3 Rope Pulls x5

3-17-2014

AM Clean Pull+Clean 120x2 130x2 140x1x2 150x1x2 160x1x2 Back Squat 130x7 150x4 170x4 190x4 200x4x4

PM Snatch 90x2 100x2 110x2 115x2 120x1x2 130 135 Clean and 2 Jerks 120x1x2 130x1x2 140x1x2 150x1x2 160

3-18-2014

Clean+Front Squat+Clean 120x2 130x2 140x1x2 150x1x2 160 Snatch Pull 100x3x2 120x3x2 140x3x2 Kang Squats 70x8 80x8 90x8 100x8

3-19-2014

AM High Hang Snatch+Low Hang Snatch 90x2 100x2 110 115 120x 120 120x 120x 120 Front Squat 120x4 130x3 140x3 150x3x2

PM Snatch 90x2 100x2 110 120 120 130 135x x4 135 Clean+Clean and Jerk 120x1x2 130x1x2 140x1x2 150x1x2 160x1x2

3-20-2014 No Hook No Feet 90x3 100x2x2 105x2x2 110x2x2 115x1x2 Clean Deadlift 140x3 160x2 180x2 190 200 210

A whole lot of reppity reps going on and my hands hurt for the first time in my training career. We have a lightish day tomorrow and then an intersquad this weekend, so yeah. 

[tomsroka-blog]

3-10 and 3-11 Reminders Of How I Suck At Powers

3-10-2014

AM Power Clean+2 Push Press 100x2 110x2 120x2 130x1x2 140x1x2 Back Squat 130x7 150x4 170x4 190x4 200x4x4

PM Snatch 90x3 100x3x2 110x3x2 120x2 130x2miss 130x2 Clean and 2 Jerks 120x2 130x2 140x2 150x1x2 160x1x2

The power cleans were borderline at best around 140, no clue what my deal is here. But as Travis puts it would rather struggle to power clean 15o or clean 200...Oh and volume is a heartless biotch. Hands and back were fried for sure.

3-11-2014

Power Snatch 80x3 90x3 100x2x4 Snatch Comp. Pull 100x3x2 120x3x2 140x3x2 Kang Squats 70x8x2 90x8x2 Shoulder Stuff x10 each way GHD Sit Ups 3x15

I just took a look at the program for the rest of the month. Strong as all get out doesn't even begin to describe how I am going to feel after this whole phase is over. Also makes my wheels start spinning as to what I need from each training cycle...Sometimes this progress thing needs to be clear and simple, ha ha ha.

I'm also going to start posting a video here and there so you guys get an idea of some of the exercises we do and what not. Stay tuned and check out my instagram @supersrokus as that's where they will be posted.