CSA 12-31-09

Happy New Year!!!

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.

CSA 12-29-09

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!

CSA 12-26-09

12-26-09

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.

12-27-09

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.

Squat and Jerk 12-24-09

Back Squat - 205/3, 235/1, 255/1, 275/1, 300lb/1 PR (+10lb), 275/2 PR
Jerk - 185/2, 205/1, 225/1, 240/m, 240lb/1 PR

Woohoo 3 0 0 !

CSA 12-19-09

Snatch - worked up to 70 (90%), missed 3 times at 72.5
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.

12-21-09

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

CSA 12-17-09

Snatch - 30/2 x 3, 40/2 x 2, 50/1, 60/1, 65/1, 67.5/m
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.

CSA 12-15-09

Snatch - 40/2 x 3, 50/2, 55/1, 60/1, 65/1, 70/m, 60/1, 65/1, 70/m
Clean and Jerk - 50/2, 60/1, 70/1, 80/1, 90/1, 95/1, 100/m
Back Squat - 105/3, 110/3, 115/3 (PR)
Snatch Grip Push Press - 70/5, 75/5, 77.5/4

Sn, C&J, FS 12-12-09

Snatch - worked up to 170lbs/1, Failed at 175lbs
Clean and Jerk - 135lbs/1, 155/1, 185/1, 205/1, 225/m
Front Squat - 205lbs/1, 225/1, 245/1, 260/m

CSA 12-10-09

Snatch + Snatch Balance - 40/2, 50/2, 55/1, 60/1, 65/1, 67.5/1, 60/2
Clean and Jerk - 50/2, 60/2, 70/1, 85/1, 95/1, 100/m, 90/2
Back Squat - 100/1, 110/1, 125/1, 135/1 *needed a small spot to push through the sticking point*, 120/1, 120/1

Squat and Press 12-6-09

Easy day today at home:

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.

CSA 12-5-09

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.

CSA 12-3-09

AM Session:
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.

PM Session:
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*

Fri: Rest

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 and Push Press 12-2-09

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.