Category Archives for "Sarah Johnson"

Wednesday February 22, 2017 Reload Week

I finished off my Wednesday with the Compex strength cycle on my quads followed by the active recovery cycle. I think I’m going to try the strength cycle on my shoulders as well to see what happens. On to today’s lifting which was all squats and accessory work.

Eze Front Squats

  • 91kg for 1×3
  • 81kg for 2×3

Push Press

  • 70kg for 1×5
  • 60kg for 1×5 and 1×10

Jerk Recoveries

  • 110kg for 1×5
  • 100kg for 1×5

Accessory Circuit:

  • Weighted Push Ups 3×10 with 10kg plate
  • Bent Over Rows 3x10e with 40lb plate
  • KB High Pulls 3×10 with 50lb KB

Tuesday February 21, 2017 Reload Week

To say I was moving slow today would be an understatement. That’s okay though, not everyday is going to be easy or feel amazing. On days like that you just have to put your head down and push through your reps.

Snatch Push Press + OHS:

  • Worked up to 72kg

Block Snatches:

  • 60kg for 2×3
  • 65kg for 1×2
  • 68kg for 2×1
  • 72kg for 1×1
  • 75kg for 1×1

Power Position Block Snatches:

  • 55kg for 3×3

Front Squat for 1rm with 5s pause:

  • 108kg for 1×1

I supersetted the front squats with face pulls and band pull aparts. I did three sets of ten for each exercise.

Snatch Pulls with 6s eccentric:

  • 85kg for 3×3

KB Snatch + SA Overhead Carry:

3 sets of 5 + 40yd carry each arm with a 40 pound kettlebell.


Monday February 20, 2017 Reload Week

This week is a little lighter to give my body a few days to recover from the beating its taken the past two weeks. I feel like the past eight weeks have been great for my lifting and next week I’m going to push my lifts to the limit and see what happens. In the mean time I’m going to try to make my light lifts look good and make sure my recovery is on point. A few things I do to optimize my recovery are stretching, my Compex unit, icing, and sleeping. I’ve tried epsom salt baths in the past and liked them it just isn’t something I’ve done lately. The Compex unit is something that I added just a couple of weeks ago, but so far I love it. I use the active recovery setting to help me bounce back from tough training sessions faster and the strength cycle in addition to my normal training. Anyways on to today’s training session.

Block Clean and Jerks:

  • 75kg 2×3
  • 80kg 1×2
  • 85kg 2×1
  • 92kg 1×1
  • 95kg 1×1

Block Power Cleans:

  • 75kg 2×3
  • 80kg 3×3

Back Squat:

  • 122kgx5 with the first rep paused for 1s and 104kg 1×8 ┬áThe set at 122 felt pretty slow and heavy, so I called it there.

Deficit Pulls:

  • 104kg at 3×3

Deficit RDL’s:

  • 3×6 at 85kg

Mash Method Saturday: February 18, 2017

This was my second week of the Mash Method Squats and it went way better than my first week. It probably didn’t hurt that I didn’t work an eight hour shift before this squat session, but it did help that the session was fueled by Mexican food and cinnamon buns.

Back Squats:







Press from Split:







Accessory/ Bodybuilding Work:

Circuit One:

Band Pull Aparts 3×12

Face Pulls 3×10

Lat Pullovers 3×12

Circuit Two:

Band Pullover 3×10

Plank Pull 3x10e

Single Arm DB Press 3x8e and one max effort set with 15 reps on each side

Circuit Three:

Triple Jumps 3×2

Plank 3x60s

After all that extra work I woke up Sunday morning sore for the first time in a long time. It was kind of nice to be sore after training. There are only two weeks left until the ECU Open and there are some big lifts coming!


Max Out Friday February 17, 2017

It’s weird the cycles you go through when you’re training. A couple of months ago I was having a terrible time at both of the jobs I was working and my training was in the toilet. Fast forward two training blocks plus two new jobs and I’m on the verge of a break through on the platform. Really the only difference in my life is that not only am I happy with the kind of work that I’m doing, but I feel like I have a purpose. This is a trend that usually shows up in my training. I know some people can block out the bad things that happen outside the gym and still train well, but that’s not me. For me if life is falling apart outside the gym it’ll show up inside the gym too. Right now that’s not the case though, life is pretty good and training is pretty good too. Anyways on to the workout for the day.

Snatch + Hang Snatch: The hang snatch is by far one of my worst lifts. I don’t know what it is about it, but that lift is not a good one for me. I think my best ever is 77 or 78, compared to 91 off of the deck. This trend didn’t end today, my lifts felt fast it just wasn’t the day. I hit 80 a few times but I couldn’t quite hold the second rep to get the hang snatch PR.

Clean + Hang Clean + Jerk: I hit a sketchy complex at 105 (I’m counting it even if the jerk was iffy). I’m 99% sure that the 105 hang clean was a hang PR.

Clean and Jerk: I hit an EASY 110, then missed the jerk twice at 115. Tomorrow instead of doing regular presses I’m going to do them from the split being very stringent about the technique. I might also do some really heavy jerk dips because I need to step my game up in the jerk and start making them.

KB Swings: 4×12 with 32kg

Thursday February 16, 2017

The grind continues and I’m hoping that big numbers will follow the added accessory work.

Jerk Recoveries: These are getting better every week. I still have a lot of work to do to make them “good” but progress is being made.

Worked up to 105kg 1×5, drop set 100kg for 1×5. All of my work up sets were triples.

Unilateral Farmer Walks: 3×40 yards each hand with 32kg

Around the Worlds: 3×8 each way 10kg


KB Swings: 3×8 32kg

T- spine flexion and extension on GHD: 3×10

Reaching Planks: 3×1 minute

Lateral Raises: 3×10

Box Jumps: 4×5 Somehow this turned into a competition between John and Frank to see who could clear the box standing the farthest away from the box. John won in the end, but both of those guys have some very impressive hops.

Single Leg Jumps on a Plate: 3x10e These were all about moving fast. I think next week I’m going to do some plyometrics on the Vertimax that also work on rate of force development.