Thursday, December 31, 2009
Donnie says New Year's Eve is a day for PR's. Last day of the year to make a PR. Another wonderful day at CSA, as Jake and Lisa came back. Jake squatted, Lisa learned the Jerk from Donnie and made a big PR, then tied her Snatch PR from Tuesday, and I hit 3 PR's. I really enjoyed lifting with Jake and Lisa.
Snatch - 50/1 x 5, 55/1 x 5, 50/2, Hang Snatch 50/2
Clean and Jerk - 75/1 x5, 80/1 x 2, 85/1 x 5
Front Squat - 90/1, 105/1, 115/1, 122.5/m, 115/2 (PR)
Muscle Snatch - 40/5, 45/5, 50/5, 60/5
Jerk - 90/3, 95/3 (PR), 97.5/2 (PR) missed the third rep 3 times
Might have been cheating on the muscle snatches a bit. No one was around to verify if I was doing them wrong. Never really done them before.
Wednesday, December 30, 2009
Snatch - 50/1 x 3, 55/1 x 3, 57.5/1 x 3, 60/1 x 3
Clean and Jerk - 60/1, 70/1, 80/1 x 3, 85/1 x 3, 90/1 x 3
Front Squat - 90/3, 100/3, 105/3 (PR)
Snatch Grip Push Press x 3 + OHS x 3 - 50, 55, 60 ran out of time so had to stop
Lisa and Jake came to CSA with me tonight. Jake observed, Lisa lifted. Dave Spitz walked her through the Snatch step by step and she did really well! Made a Snatch PR and a Clean PR. Nice work Lisa!
Sunday, December 27, 2009
Snatch - 40/2 x 3, 50/2, 55/1, 60/1, 65/1, 67.5/1, 70/1, 72.5/m x 3
Clean and Jerk - 50/2, 60/1, 70/1, 80/1, 90/1, 100/m x 3
Front Squat - 90/2, 100/1, 110/1, 122.5/m, 110/2 (PR)
Snatch Grip Push Press - 70/5, 75/5, 75/5
Back Extension - 3 x 10 w/ 20kg
Not much go in my lifts today. I did manage to lose the bar behind me, drop it, bouncing it off the base of my neck and down my back on the first 72.5kg Snatch attempt. Good fun.
Back Squat at work: 225/3, 245/1, 265/1, 285/1, 305/m, 280/1 and decided not to go for a double at 280 because there was no way that was going to happen. Should have gone with a higher volume rep scheme instead of the heavy single.
Friday, December 25, 2009
Saturday, December 19, 2009
Clean & Jerk - worked up to 100 (95%), missed the clean 3 times at 107 (2 kilo PR attempt)
Back Squat - 100, 110, 120, 130 (tied PR), 132.5 needed a good amount of help with a spot to make it
I tried for the first time to use a belt while Snatching today just for the heck of it on the final couple lifts. I was hoping it'd make an awe inspiring magical difference causing an anti gravity storm and a huge PR ... No dice.
Ran out of time on the 19th to do Jerks, so I did them today.
175lb/1, 205/1, 215/1, 225/1, 235/1 PR, 240/m x 2
Friday, December 18, 2009
Clean & Jerk - 50/2, 60/2, 70/1, 80/1, 90/1, 95/1, 100/m
Front Squat - 100/1, 110/1, 120/1 PR
Block Jerks - 90/1, 100/1, 105/m, 107.5/m, 95/1
Happy with my FS PR of 264lbs (+ 11.5 lb). I weighed 200lbs for the first time ever (middle of the day after lunch yesterday).
So in the 2 months that I've now been at California Strength Academy, I've gained 13-15 lbs, my front Squat has gone up 30lbs, High Bar Back Squat + 55lbs, Snatch + 10lbs, and Clean and Jerk + 26lbs. My form has also improved a good deal. I'd call that some quality gains that I'm very pleased with. It'll be interesting to see how long I can continue making similar jumps.
Wednesday, December 16, 2009
Monday, December 14, 2009
Friday, December 11, 2009
Sunday, December 6, 2009
Front Squat - 200lbs/1, 200/1, 200/1
Shoulder Press - 95lbs/10, On 2nd set I stopped at 4 because of a twinge in my left anterior deltoid. Finished it off with kettlebells since that didn't aggravate it - 35lb/12, 35/12
After lifting yesterday my shoulder felt a little weird, but didn't think much of it because minor annoyances like that pop up regularly. I've felt that same shoulder twinge before and its never developed into a real problem, so I'm not worried about it. Hopefully by tuesday it'll be good to go.
Saturday, December 5, 2009
Snatch - 30/2, 40/2, 50/2, 55/1, 60/1, 65/1, 70/got it on 2nd attempt, 75/1, 77.5/M x 3
Clean and Jerk - 50/2, 60/1, 70/1, 80/1, 90/1, 100/got it on 3rd attempt, 105 PR
Snatch + Snatch Balance - 40/1, 50/1, 55/1, 60/2, 60/2
Front Squat - 90/1, 100/1, 110/1, 115/m, 105/1, 110/m
Had an issue diagnosed that I think will be key in fixing my snatch. The culprit is upper body weakness in the bottom of the overhead squat position. The good news is we figured it out and its quite fixable. Get stronger! My pulls at 77.5 were strong enough, I was finishing my pull, was quick enough under the bar (all issues I've been working through), just need to strengthen my receiving position. I did the Snatch Balances in order to strengthen that position. On a good note, I got lower then I think I ever have before when doing those snatch balances because he kept yelling at me to get lower. Just felt like I sunk an extra couple inches that I didn't know I could. Kinda weird to just 'find' that extra depth.
At 100 I made the cleans but missed the jerk twice, before coming back a third time and nailing it. The jerk definitely felt lighter that time because I squared away my form. Funny how that works. Hitting 105kg (231lbs) felt really good. It was just a lot of fun to lock it out and stand up with that puppy. It was some hard work with the 3 attempts at 100 immediately before, but I'm glad I pushed and went for 105. Donnie thinks I'll have 110 in 2 weeks. Snatching 75 (matches my PR), and C&J 105 also gives me a meet total PR of 180. =) Best day at CSA so far.
I was worn out for the front squats, so not surprising they were nothing special.
Thursday, December 3, 2009
Snatch - 55/1 x 7, 60/1 x 3
Clean and Jerk - 50/1, 60/1, 70/1, 80/1, 85/1, 95/1
Back Squat - 100/5, 105/5, 105/5
Should have pushed the back squat a bit heavier. Thought I'd be more worn out from squatting 3 times already this weak. Glad to see I wasn't.
Front Squat - 40/3, 60/3, 80/2, 90/1, 100/1, 110/1, 120/m x 2
Grrrrr I was hoping to hit 120kilos (265lbs) so I'd be on track for a 105 kg Clean on Saturday. Just couldn't grind through it.
Talked with Donnie about some changes to the programming. Set up a schedule and it looks to be some tough work is coming down the pipe.
Mon: FS 5x5 *at home*
Tues: Sn, C&J, FS, and if time Block Jerks *at CSA*
Wed: PP: 5x5 - alternating weekly between Clean grip and Snatch Grip *at home*
Thur AM: Sn, C&J, FS, if time Block Jerks *at CSA*
PM: FS *at home*
Sat: Sn, C&J, BS heavy single, if time Block Jerks or other accessory strength work *at CSA*
Sun: FS (moderate) *at home*
The priority in this program is given to the three days at CSA. The other work done at home is as of secondary importance as my job/life will probably fairly regularly get in the way. He wants me doing Block Jerks 2 to 3 times a week if possible. Need to double check with him what he means by a moderate FS day on Sunday. This program also takes into account that I'm attempting to gain weight and move up to the top of the 94 kilo (207 lb) weight class. It also attempts to take into account my nutty work and sleep schedule by being a little flexible.
Squat - 95lbs/3, 155/3, 185/2, 205/1, 225/1, 245/1, 270/1, 290lbs/1 (PR)
Snatch Grip Push Press - 120lbs/5, 130/5, 140/5, 155lbs/5 (PR)
Most I've ever back squatted including Low Bar Back Squat! Thanks Dan for coming over, that was fun like the good ol' times in the gym.
Sunday, November 29, 2009
After a conversation with Jon North who is ranked #5 in the 94kg class in the USA, it became apparent that I need to be squatting more. The elite team at CSA lift 6 days a week. Squatting 1 or 2 times a day. He was fully confident that I'd be able to handle that kind of volume and more if I had the time/discipline to do it. Stepping up my squatting game to 5 days a week may now be necessary. My only concern is the tolls of shift work and lack of sleep and how that may play into it. We shall see. Today took all of 20 minutes including warmup. Nice to get back into my garage and lift there again.
Back Squat - 95lbs/5, 155/2, 185/1, 205/1, 225/1, 255/1, 265/1, 280lbs/1 PR
300lbs should be here soon. So a PR Front Squat yesterday and Back Squat today. Might be something to this squatting 5 days a week thing.
Back Squat - 95lbs/3, 155/3, 185/1, 205/1, 225/1, 255/1, 265/1, 285lbs/1 PR
That matches my best ever low bar back squat! 3 days and 3 squat PR's. Not bad. Been sleeping good, eating tons and lifting heavy. Loving it.
Saturday, November 28, 2009
Snatch - 40/1, 50/1, 55/1, 60/1, 65/1, 70/m x 3
Clean and Jerk - 40/1, 50/1, 60/1, 70/1, 80/1, 92.5/1, 102.5/1 PR!
Front Squat - 90/1, 100/1, 107.5/1, 115/1 PR
Block Jerks - 90/1, 100/m x 2, 90/2, 70/3
Snatch - grrrr
Clean and Jerk - Failed the clean twice, then 225lb x 1 (102.5kg) which was my goal for this year! Nailed it! Game Over!!
Front Squat - heavy, but it went up
Block Jerks- Sometimes I put my head through, sometimes I dont. Really need to square that away.
Thursday, November 26, 2009
Snatch High Pull + Snatch - 40/2, 40/2, 50/2 x 5, 55/1, 60/1, 65/1, 70/1, 75/m x 3
Clean + 2 Jerk - 40/1, 50/1, 60/1, 70/1, 80/1, 85/1, 90/1, 95/m the jerk
Back Squat - 100/5, 100/5, 100/5, 100/5, 100/5 (5x5 PR)
Snatch - First time I've snatched 70 in exactly a month. It went up quick, and like just about all successful snatches it felt easy and good. I think the keys to making that lift was being more aggressive at the end of my pull, being quicker under the bar, and snapping my hands up explosively. Glad I hit it, but tired of being stuck here. I've got some form issues that I need to iron out.
Back Squat - that was 80% of my max 5x5. Uoof. I don't know if I wasn't expecting to work when I came into the gym or what, but that was tough. Certainly doable, but the first set was harder then it should of been because mentally I wasn't ready. I also think a couple of my first set squats may have been shallow.
Now its time to load up on a lot of delicious calories today and tomorrow (2 thanksgivings, woot!) and go into my Saturday lifting session 2 kilos heavier. Yeehaww! Happy Gobbler day!
Sunday, November 22, 2009
Snatch - 40/1, 50/1, 60/1, 65/1, 70/m x 3
Clean and Jerk - 60/1, 70/1, 85/1, 95/1, 102.5/ made the clean for a PR and missed the jerk
Front Squat - 90/1, 100/1, 107.5/1, 115/1 PR
Snatch Push Press - 52.5/5, 57.5/5, 62.5/5, 67.5/5 PR
Clean PR of 225lbs and a Front Squat PR of 253lbs. Both were absolute eye popping grind your teeth gut check maximums. Woot! The Snatch Push Press is a PR as well, haven't trained them much.
Friday, November 20, 2009
Power Clean and Power Jerk - 60/3, 70/2, 75/2, 80/2, 85/1, 90/1 PR for Power Jerk
Back Squat - 70/3, 90/2, 110/1, 120/1, 125/1 PR, 115/1, 115/1
Jerk off Blocks - 85/3, 95/2, 95/2, 105/m, 100/1, 102.5/m, 102.5/1 PR
3 PRs. I'm a happy man. First time I've gone for a heavy single on a back squat while at CSA. Up to this point its been all front squats and when back squatting its been speed work on the tendo machine, or strength work for sets of 5. I was stoked with my 14 kg (31lbs) PR. That puts me at only 5 kg away from my previous best low bar back squat PR of 285lbs. It'll be fun to finally catch up with that and start squatting heavier then ever before. Now if I had continued doing low bar back squats I'm sure I'd be up around 300lbs right now. But I'll get there soon enough with the high bar back squat and its better for the olympic lifts (in my opinion).
Donnie was surprised with my 198lb Power Jerk. He figured I'd max out at 80. With a 90kg power jerk he said I should have a 110kg split jerk instead of 100kg. So something is off that is keeping me from the numbers I should be hitting in the split jerk. I've got some form issues to iron out or some weakness in that position to improve upon. Not sure what it is just yet. It could be based upon the large amounts of power jerks done in crossfit causing me to be stronger in that position then the average lifter who rarely works it.
Took a fight to make the jerk PR. I mean it was a grind. Rode that puppy super low, but managed to keep the arms locked out and got it done. 225lbs overhead is a good way to end a workout. Especially when clean and jerking 225 is my goal for the year. Should be happening in the next week or two.
Saturday, November 14, 2009
Snatch - 40/2, 50/2, 50/2, 60/1, 60/1, 65/1, 67.5/m, 72/m x 3, 60/1, 67.5/m, 65/1, 55/2, 55/2
Clean and Jerk - 40/2, 50/2, 60/1, 70/1, 80/1, 90/1, 97.5/1 (PR), 100/1 (PR)
Front Squat - 80/3, 90/2, 100/1, 110/1, 115/m, 100/2
Dumbell Shoulder Press - 40lbs/12, 40/10, 40/8, 40/6, 40/6, 40/6
Stoked about the Clean and Jerk PR. Triple Digits!! SAt 100kg I made the first clean, missed the jerk, missed the second clean, made the third clean, missed the jerk and on the fourth attempt it finally went up. So that was also 3 clean singles at PR weight. Nice to know it wasn't a fluke to clean 100. A lightbulb went on today that I've gotta explode out of the bottom of the clean. I had been collapsing before today at the bottom of a real heavy clean. But I figured out if I don't wait around at the bottom of the front squat (though I wasn't doing this consciously) and instead concentrate on firing the weight back up as soon as possible, I don't collapse under the weight like I did before. A subtle but important difference. I'm now 5lbs away from this year's C&J goal of 225lbs. A good day. Now all I have to do is get those darn snatches to start coming along.
Wednesday, November 11, 2009
Clean and Jerk - 50/1, 60/1, 70/1, 80/1, 90/1, 95/1, 97.5/m, 97.5/clean then missed the jerk - that makes a clean PR
Back Squat - 88.75/5, 92.5/5, 92.5/5
Got some good coaching from Max today. He suggested box squats (bodyweight only for now) as a part of my warmup to get my hips, groin and hamstrings more flexible. On the Snatch need to raise my back/head faster in order to keep up with my hips which were coming up off the ground ahead of my back/head. My back squat is about the same as my front squat. Which says that my back is the weak link in the chain. I was happy with my Clean PR of 97.5, and I think that Jerk will happen next time. 100 is getting within range.
Saturday, November 7, 2009
Snatch - 40/2, 50/1, 60/1, 65/1, 70/Mx3, Snatch High Pull+Snatch - 50/2, 55/2
Clean & Jerk - 60/1, 70/1, 80/1, 90/1, 95/M on clean, 97.5/M on clean, 70/1, 80/1, 85/1, 85/1
Front Squat - 90/1, 100/1, 105/1, 90/2, 90/2
Snatch Grip Push Press - 50/5, 50/5, 55/5, 60/5
OHS - 60/3, 65/3, 70/3
Was hoping for a PR today. No dice. Probably should have gone a little heavier on the Snatch Grip Push Press.
Friday, November 6, 2009
Power Clean, Clean & Jerk - 50/3, 60/3, 65/3, 70/3, 70/3, 70/3, 70/3
Back Squat (tendo) - 90/2, 90/2, 90/2, 90/2, 90/2, 90/2, 90/2, 90/2 - velocity varied between 0.67 - 0.83
Dumbell Shoulder Press - 40lb/8, 40/8, 45/6, 40/8
OHS - 60/3, 60/3, 65/3
Wednesday, November 4, 2009
Snatch High Pull, Snatch - 30/1, 40/1, 50/1, 55/1, 60/1, 60/1, 60/1, 60/1, 60/1
Clean and Jerk - 30/1, 40/1, 50/2, 50/2, 60/1, 70/1, 80/1, 90/1
Front Squat - 80/3, 90/2, 100/1, 102.5/1, 112.5/1 (PR +2.5kg), 100/3 (PR)
Jerk from Blocks - 75/3, 75/3, 75/3, 75/3
Sled Drag 50kg x 2
Back Extensions - 2 x 10
On the snatches stayed at a lower weight and goal was to have zero misses. Missed twice with 60 on 2nd and 2nd to last attempts. Immediately redid them and made the lifts.
Donny just wanted me to C&J to 90. No misses. Which ended leaving my legs fresh for a Front Squat PR of 112.5 kg or 248lbs. And then a PR on the triple of 100 kg or 220lbs. My legs felt strong and I had a little more left in them but Donnie called it there. He said with a triple at 100 on the front squat I can be confident that I'll be able to clean 100 on Saturday no problem when I go for a PR C&J. Interesting because I was tired after a long night of work ridden with overtime. I almost didn't train today and didn't think I'd have much in me. I hadn't planned on going for a PR but Donnie told me to try. The outside voice of a coach is so important. Its not always best to listen to our bodies but rather the voice of an experienced guide.
Jerks went up pretty well with no misses. Need to have quicker feet.
Sunday, November 1, 2009
Snatch - 30/3, 40/2, 50/1, 57.5/1, 62.5/1, 67.5/m x 3, 60/1, 65/1, 67.5/m, 60/1
Clean & Jerk - 50/2, 60/1, 70/1, 80/1, 90/1, 100/mx3, 90/1
Front Squat - 90/3, 100/1, 105/1, 107.5/1, 100/2
Push Press - 40/5, 50/5, 60/5, 65/5 (PR)
Back Extension - 10 x 3 with 5kg bar
Just wasn't my day to snatch
C&J - Missed all three attempts at 100 on the clean. 2nd attempt was close but couldn't stand up with it, failed at the sticking point. Would have been a 4kg PR. All the pulls looked good, it was just too heavy to front squat it.
Push Press - I think I have more in me if I approached a 5 rep max fresh.
Friday, October 30, 2009
Snatch - 20 in 20 minutes at 55kg
C&J - 50/1, 60/1, 70/1, 80/1, 85/1, 70/2, 70/2
Back Squat (on tendo machine) 70/2 -0.97 80/2 -0.87 90/2-0.73 90/2-0.72 90/2-0.73 90/2-0.69
Jerk from Jerk blocks - 70/3, 75/3, 80/2, 85/2, 90/1, 95/m, 95/1
Snatches completed with no misses.
First time using a tendo machine and it was pretty cool. They had it set to measure velocity. Worked on speed out of the hole. The faster you can explode out of the bottom using stretch reflex the better you'll be at pushing through the sticking point and the heavier weights you'll lift.
Never used Jerk blocks either. Good stuff.
Wednesday, October 28, 2009
Snatch - 30/2, 40/2, 50/2, 60/1, 65/1, 70/1, 75/f, 76/f, 50/2, 50/2, 50/2, 50/2
Clean and Jerk - 50/2, 60/1, 70/1, 80/1, 90/1, 96/1 (PR), 98/f, 90/1, 90/1
Front Squat - 90/3, 100/2(PR), 110/f, 105/1
Snatch - Working on staying on my heels the entire lift instead of drifting forward toward the ball of my feet as I get the bar past my knees. Also need to stay over the bar longer and explode my second pull off the hips instead of off the thighs. I was also brushing the bar up my quads/hips and never really contacting them solidly. I need to connect with the bar in an aggressive, solid explosion in order to really explode. More like bouncing the bar off my legs explosively. I'm not explaining this very well at all.
C&J - 1k PR. I'll take it. Couldn't clean it at 98kg. Coach Pendlay said I was pulling it real high...higher then I needed to, which caused the weight to crash down on me when I receive it and that makes it a lot heavier and harder to recover from the front squat.
I brain farted on the front squats and did a triple at 90 instead of 70 and a double at 100 instead of 80. Which in turn wore me out and caused the failure at 110. Oh well.
Saturday, October 24, 2009
At California Strength Academy
Snatch - 30kilos/2, 40/2, 50/2, 60/1, 65/1, 70/Miss x 3, 55/2, 50/2, 50/2, 50/2
Clean and Jerk - 50kilos/2, 60/1, 70/1, 80/1, 90/1, 95/Miss x 3
Had to rush the workout so didn't get to work any doubles at a lower weight on C&J or get to squat
At home got in my Front Squats - 155lbs/3, 175/1, 200/1, 220/1, 230/1, 240/1, 250/Miss x 2
Snatch - Got a great cue from John North. I wasn't pulling from the hip, I was exploding when the bar got just above my knee. This caused me to muscle it up and not get my legs/hips into it as much. When he gave me that cue and I made the fix of pulling from the hip by staying over the bar longer, the bar flew up much faster. There was a very noticeable increase in bar speed. Felt much more explosive. I love it when a light bulb clicks on in the ol' brain. Now all I need to do is finish better and pull myself under the bar to drop it into the slot. And keep my upper back tight by pulling that bar apart thus giving me a stronger receiving position. And once I have that dialed there will be plenty more to work on. But every improvement in form leads to more weight on the bar, so I'm loving this.
C&J - Hit the clean on the first attempt at 95, then missed the Jerk and missed the following two cleans.
Front Squat - At 250lbs, I almooost had it on the first attempt. Couldn't quite grind past the sticking point on the way up but I was close. A little greedy to go for 250, which was a 8lb jump from two days ago when I got a 7lb PR. I'll get it soon enough though.
Friday, October 23, 2009
Session coached by Donnie at California Strength Academy
Snatch - 30 x 3, 40 x 2, 50 x 2, 60 x 1, 65 x 1
High Hang Snatch - 40 x 2, 50 f x 2, 50 x 2
Clean & Jerk - 50 x 2, 60 x 1, 70 x 1, 80 x 1, 90 x 1
High Hang Clean & Jerk - 70 x 2, 75 x 2
Front Squat - 70 x 3, 80 x 2, 90 x 1, 100 x 1, 110 x 1 (PR)
Rack Jerk - 60 x 3, 60 x 3, 60 x 3
On the Snatch I need to 'spread the bar' or 'pull it apart' when receiving it. My shoulders will tend to roll forward some and create weaker shoulders and upper back. I believe that may be an important key to fix a lot of my frustrating misses where I pull the bar high enough, get under it, the bar falls into the slot, but I kinda collapse under the weight starting with my upper back. Its nice to have that diagnosed!
On my cleans I'm hopping forward some and need to stop that.
Front Squats - PR! Thats a 7.5 lb PR. I need to be quicker out of the hole. Need to learn to work the bounce out of the bottom. Gotta keep my back tight. Used a belt on the last rep as Donnie thought I'd benefit from a belt on squats and when going overhead with Jerks. Looks like it'll become a regular part of my lifting. As Donnie said, any tool that will make us stronger, we'll use.
Kept the rack jerks light to work on the following:
On the Jerks I need to focus on 'putting my head through', and 'reaching for the shelf' - getting full extension of my arms and shoulders when receiving the bar. I also need to slow down my decent on the dip so I don't lose contact with the bar which causes it to crash down on me in the bottom of the dip, making it feel heavier then it is. And plant the front foot better.
There's no replacement for good coaching.
Thursday, October 22, 2009
1 hour mt bike ride with the Academy
65lbs x 2, 85 x 2, 95 x 2, 115 x 2, 135 x 1, 145 f then x 1, 155 f then x 1, 160 f, 165 f x2, 137.5 f x 3 For some reason after hitting 155 which was my PR as of a week ago and 94% of my PR from Friday, I all of a sudden couldn't Snatch 137.5 for the life of me. Blahh.
Clean & Jerk
95lbs x 2, 115 x 2, 135 x 1, 155 x 1, 175 x 1, 185 x 1, 195 x 1, 205 x 1, 215 f on clean. Good pull and got under it but was in a bad position to receive it and bailed (would have been a 6lb PR) 175 Clean and 2 Jerks, 185 Clean and 2 Jerks
205lbs x 3, 215 x 1, 225 x 1, 235 x 1 (ties PR) - This was possibly the slowest front squat I've ever done, was barely able to push through the sticking point.
I fashioned my workout similar to what I did with Donny Shankle on Saturday and what he explained will probably be my programming. In general he said the programming for someone like me tends to be 3 days of: Snatch heavy single, Clean and Jerk heavy single, and front squats. Usually percentage wise it should be close to lifting with 95% on Mon, 90% on Wed, and 105% on Fri. Then if anything extra is added it is decided by Glenn Pendlay who will pick a little accessory work to address whatever specific weakness I need to work through. Seems pretty common to hit a heavy single for the day and then drop back down about 10% or so and hit a few doubles or triples.
I have a private session scheduled with Glenn on Saturday which I'm really looking forward to. I'm thinking I may schedule a few of them in the next few weeks. I hope to establish a baseline of my lifting mechanics with him so he gets an idea of what I need to work on. Also I'm hoping to get put on a specific program. I'm very interested to see what exactly it will be.
Saturday, October 17, 2009
Snatch worked up to 70k
Clean and Jerk - worked up to 90 where I failed on the jerk three times. then did clean and 2 jerks at 70, 75, 80
Front Squat - 100 x 3, 105 x 2, 110 f x 2 (would have been a 3.5 kilo PR), 95 x 2
Got coached by Donny Shankle. How cool is that???
Friday, October 16, 2009
Snatch - 40 x 2, 50 x 2, 55 x 2, 60 x 2, 65 x 2, 70 x 1 f on 2nd, 75k (165lb) x 1 PR, 80f
Clean & Jerk - 60, 70, 75, 80, 85, 90, 95 (209lb) PR, 100 f
I went for it. Jumped in with both feet and joined the California Strength Academy Weightlifting Club. Head coach? None other then Glenn Pendlay. The team is stacked with some powerhouse athletes. Everybody I met there were nice and encouraging. It was such a great environment to train in. And not just because of the quality Werksan training and economy bumpers with Werksan, Pendlay and Elieko bars. Though having quality equiment like that to lift with sure can't help but put a smile on my face. The atmosphere is awesome really because of the level of intensity in that place. Gets me fired up now just thinking about it. No wonder I had a 10lb PR in the Snatch and 4 lb PR in the Clean and Jerk. What a great day it was. I'm exited about the future strength and power gains to come. As David Spitz put it after watching me lift...he said there are a lot of kilos I will add to my lifts by cleaning up my technique and becoming more efficient and not becoming a kilo stronger. But not to worry, I'll be getting plenty stronger while I'm there too. If I can swing it and get the time off work the first meet is in November.
Wow. I'm stoked.
Monday, October 12, 2009
Had to run with the academy today. 16 min run.
Felt scorched after the run so I 86'd the mass (a)gain programming.
Did some overhead squats with another trainer - 95 x 5, 115 x 3, 135 x 3, 155, 165, 175, 185 (PR) 190 f
That makes for a bodyweight OHS. Woohoo!
Previously I've failed when going for a one rep max during the jerk portion. I was push jerking it. Today I tried split jerking the weight from behind my back in a snatch grip and it worked much better. The failure at 190 was losing it at the bottom.
This was the final day of my second week on the mass gain program. Pretty much a wasted week primarily because of redman extra academy PT and business. I'll get back on track and redo week 2, starting on Wednesday.
Tuesday, October 6, 2009
Friday, October 2, 2009
Mass Gain Week 1, Day 2 & 3
Power Snatch – 60% (of snatch) x 2 x 3 - 95lbs
Power Clean & Jerk – 60% (of CJ) x 2 x 3 - 125lbs
Max Pull-ups – 30, 19, 12
Deadlift – 80% x 3 x 3 - 275lbs
Weighted Ring Dips – 5 x 5 - 5lbs
Max Weighted Pull-ups – 10lbs - 11, 11, 6
Deadlifts were heavy. I've regressed on them some. That sucks. Weighted dips were harder then I thought. 1st set of pullups I came off the rings before I hit a true max. d-u-m-b.
Wednesday, September 30, 2009
Back Squat – 75% x 3 x 10 - 172.5lbs
Jerk – heavy single - 135, 155, 175, 185, 195, 205, 215 f
Push Press – 75% x 5 x 5 - 130lbs
Squats felt pretty good. Except my left hamstring got super tight. I was supposed to do a heavy single for clean and jerk but decided to drop the cleans out because of my hamstring. No sense injuring myself. Push Press were tough. Going to have to progress in real small increments on them. Normal progression in this program is 2-3% per week. At the end of the 9 week program that means if linear progression is successful, I'll be real close if not at my current one rep max on back squats for 10 sets of 3. Not bad.
Saturday, September 26, 2009
Thursday, September 24, 2009
Tuesday, September 22, 2009
Sunday, September 20, 2009
Thursday, September 17, 2009
Tuesday, September 15, 2009
Thursday, September 10, 2009
Wednesday, September 9, 2009
Saturday, September 5, 2009
Wednesday, September 2, 2009
- Power Snatch - 75% x 1 x 5 - 117.5 lbs
- Power Clean & Jerk - 75% x 1 x 5 - 157.5 lbs
- Back Squat Heavy Single - 135 x 3, 155 x 2, 175, 190, 205, 225, 235 (PR) with belt, 245 (PR +15lb) with belt
Sunday, August 30, 2009
Wednesday, August 26, 2009
Sunday, August 23, 2009
Saturday, August 22, 2009
Wednesday, August 19, 2009
- Snatch 70% 1 x 3 - 110lbs
- Snatch balance - heavy single - 115, 125, 135, 145, 155f, 160 (PR), 165 f x 3, 165lb (PR +10lb), 170 f x 2
- Jumping squat from rack pins - 90% (of back squat) - 210lbs x 3; 95% 220lbs x 3; 100% x 3 230lbs
- Jerk Rack Support 100% 230lb, 125% 275lbs, 150% 330lbs
300 m row
10 Turkish get-ups (5/side) - 30% BW - 1.5 pood
Tuesday, August 18, 2009
10 box jumps - 38"