6.29.2010

Had some time off for a week or so.  Sleep/rest very poor for this workout.

Oly Programming:
Snatch
find day's 1RM
45x10
95x3
135x2
165x2
185x1
205xF
205x1
215xFx2 (feet landing very wide)

90% of 1RM for day x 1 - 185#
85%x1x3 - just did 185# again, since day's 1RM was so low

Clean +jerk
same deal
135x1+2
185x1
225x1
245x1
265x1
275x1
285xF Jerk
90%x1 - 245
85%x1x3 - 235

Front Squat
1RM for day
hadn't been in a while and didn't want to push it, so just did doubles instead
245x2
275x2
305x2

6.22.2010

Weight jumped up about 4lbs to 272 today. I don't really have any desire to go above 275; I am guessing I will quickly settle back into mid-260s. I really have been eating a ****load lately, and I just can't keep it up. Too much work. Electrical impulse crappy bf meter says 19.0% bf. 

I might diet in a couple of weeks/months, I don't really have a plan at this point.

WU: 
drom, dstretching, kb swings, wallballs 

Oly programming:
10 mins to find 1rm snatch for day
185 - my left lower back started really cramping up/spasming around this time. This was a new/weird thing. 
205
225
235xfx2 - wasn't even really close 
245xfx1

90% (of day) x 1 x 1 - 205#
85% (of day) x 1 x 3 - dropped to 185#, just did one b/c my back hurt so much

10 mins to find 1rm clean and jerk for day
225
255 (slight pressout)
265
275
285 (f jerk)
90% (of day) x 1 x 1 - 255#
85% (of day) x 1 x 3 - dropped to 225#, again b/c of my back

My back felt fine when I laid down for 2-3 mins, then got up, then it would tighten up again. It feels fine today when I'm writing this (Wed 6.23) so I guess it was just cramping/pump/something weird, I don't know. 

Front Squat
Find heavy single for day.
275
305
335
350(f) - actually got out of hole, but sticking point was just a few inches up. PR is 345.

6.20.2010

WU: drom, dstreching, light squats

Open gym:
Went to brunch then just went in to squat.

High bar back squat:
85%x5x5 - 355#

Cooled down with easy 2 min 500 row.

6.19.2010

WU:
situps, air squats, pushups, ring rows, drom, dstretching

Oly Programming:
Notes were to focus on 3rd pull speed on 2x2s

Snatch
65%x2x2 - 160
70%x2x2 - 170
75%x2x2 - 185
80%x1 - 195
85%x1x2 - 210 (missed both behind, soft and slow receiving and favoring my elbow...)
90%x1 - 220 (missed forward, soft in catching again)

Clean and Jerk
65%x2x2 - 195
70%x2x2 - 210
75%x2x2 - 225
80%x1 - 240 (accidentally did 1x2)
85%x1x2 - 255 (no jerk)
90%x1 - 270 (pc no jerk)

Accessory:
Barbell Curls
10xbar
3x10x95#

Frustrating day.

Didn't do the jerks at the end, my legs were just smoked on the jerks at 240 and I couldn't get anything going. I just felt like crap today. No energy, legs felt dead. Very tired and sluggish overall.

Sleep has been just ok, eating has been fine/good. I may just need some time off.

6.18.2010

Went to a cf class

Wu:jump rope, Dynamic stretch and rom
7-6-5-4-3-2-1
Wall ball
Lunge
Plyo pushup

Cf programming:
Back squat (I did high bar)
60% x 10 x 3
255#

16 total rounds, 20s on 10s off alternating between
Jumping lunge
Situp

176 total reps

6.17.2010

WU: drom, dstretching, ring rows, wallballs

Oly Programming:
Snatch
70% x 1 - 165
75% x 1 - 175
80% x 1 - 190
85% x 1 - 200
90% x 1 - 210 (F, then made 1)
80% x 1 - 190
85% x 1 - 200
80% x 1 - 190

Clean + Jerk
WUs: 135x1+2j, 185, 225, 245
90% x 1 - 275# (slight pressout on jerk)
85% x 1 x 2 - 255#
80% x 1 x 2 - 240#

Front Squat
Work up to heavy single
275
305
335 (previous PR)
345 (PR)
350 (F)

Accessory work:
Bicep curls
5 sets ea arm x 10 reps x 25#

6.15.2010

WU: DROM, dstretching, ohs, light kb swings

Oly Programming:
Elbow felt just ok after snatch warmup. Not 100% pain free, but good enough to snatch up to 85%.

Snatch
(75%x1, 80%x1, 85%x1) x 3
185, 195, 205
made all reps except for very last 205. 

Clean + Jerk
(75%x1, 80%x1, 85%x1) x 2
205, 225, 235, 215, 225, 235

Front Squat
90%x1x2 - 305
85%x1x2 - 290

Gym was like a billion degrees and 95% humidity, which made things a lot tougher than they should have been. 

Extra/accessory work:
Chinups/curls:
3x3 chinups
3x6x45# each arm dumbbell curls - I have no idea how much to do on these, just did something that was easy. Might have to curl KBs if I want to go heavier than this, not sure my gym has heavier dumbbells. 

On the advice of a coach & a PT, will probably continue to get in chinups and curls as much as possible and see how it affects my elbow and ROM (right now hyperextends too easily).

6.14.2010

ultrasound + ART on left elbow area (session 2)

To be honest, I don't know if ART is helping or not. When I'm getting the treatment, it feels like it's helping a lot and I'm 100% pain free. Then I ice and leave and about an hour later (i.e. now) it starts to hurt, again only with full and active extension.

Have another ART appointment on Wednesday. I'll at least go to that one, but will reevaluate how things are going at that time.

6.13.2010

WU:
dynamic stretching, drom

Open gym:
1rm back squat, then 90%x2x6

warmups, then
315x3
365
385
405
415 (PR)
420 (PR high bar)
425 (F)

90%x2x6 - 380

Jerk form work
jerk from high bar position on toes
pvc x 5 x 2
(lbs)
45 x 5 x 3
75 x 3 x 2
95 x 3 x 2

6.12.2010

WU:
drom, dynamic stretch, KB swings, situps, pushups

Oly Programming:
Work up to 3 attempts at both lifts

Snatch
205 - power snatch
225 (F) - didn't drop at all, but pulled it v high
245 (F) - pulled it high enough and lost it behind, elbow with injury was feeling good and just wanted to go for a PR

Clean + Jerk
265
275
285 (pressout)

Front Squat
95% x 1 x 5
325#

6.10.2010

WU:
DROM, dynamic stretching, air squats, situps, ring rows

Oly Programming:
Clean + Jerk
Work up to heavy single. 
45x5
135x5
185x3
215x2
235
245
265 (pc)
275
280 (pc, pressout jerk)

90% of that x 2 - 255#
85% x 2 - 240#
80% x 2 - 225#

Snatch
80% x 1 x 5 - 195#
Added a sixth rep and missed it forward. 
Was feeling no pain in my elbow during light warmups, so went ahead and snatched up to 195#. I typically haven't had any pain at these lighter weights anyway, so it was no problem. Gonna try to get in another ART + ultrasound session Friday and hope this heals up within a week or so.

6.9.2010

Had my first ART + ultrasound on my left elbow today. Felt miraculously perfect for an hour or so after, now feels meh again. Hopeful that this will help though and allow me to finally snatch without pain again. Planning at least a couple more treatments next week.

6.8.2010

WU:
DROM, dynamic stretching, jump rope
10 inchworms + pushups
some sort of squat and roll back thing

Oly programming:
Power Snatch - find heavy single (subbed snatch pull)
up to 205#
85% power snatch + full snatch (subbed two snatch pulls) x 5
175#

Power clean - find heavy single for day
275# (failed 305#)

Power clean + jerk
85% of that x 5
225#
Did push jerk, my left hip hurts from jerking the other day for some reason.  It's not too bad, it already feels a lot better and it will probably be better within a few days I hope. 

Front Squat
Heavy Single for day
275#
305#
325# (previous PR)
335# (PR)
345# (F)

6.6.2010

WU: DROM, dynamic stretching, PVC cleans

Just wanted to work on finding a heavy clean single, not necessarily 1RM. 

Clean
45x10
95x5
135x5
185x3
225x2 (one power clean, one full clean)
255x1 (power clean)
275xF
275x1 (Power clean, previous PR power + full clean)
285x1 (PR full clean, ugly wide landing wtf)
300xF
300x1 power clean (PR) - planned on full clean, just pulled it high as ****. I don't know.
305xFx2

Squat
225x5x2
Felt just terrible, tired, beat up so just quit here for the day.

6.5.2010

Went up with another lifter from my gym to see the most experienced WL coaches in the Chicago area. Worked snatch and jerk. 

Snatch balance
20x3x3
30x3x2
40x3

Snatch from mid-thigh (power position)
20x3
30x3
40x3
50x3

Snatch from knee (hang)
50x2

Snatch DL to hips then back down and full snatch
50x2

Snatch
60x3
70x2
80x1 (took note of move bar quicker into 2nd pull)
85x1
90x1
95x1 - note to not come up on toes so much through 2nd pull
100xF (left elbow pain again... ffs)
Overall got notes that my form, at least at these lighter weights, was solid. 

Since my elbow hurt, just worked off the floor
Snatch deadlift
80x3x4

Also did jerk work. 

1/2 jerk (start on toes in position of just pushed, bar just below eye level)
20x3
40x3x3

Jerk off blocks
50
70
90x3
100x2x4 - took a ton of notes, gist of which are 
-I tend to strike with my front foot first, work on simultaneously 
-balance weight more toward back foot (still more toward front foot, but less than I do now)
-step back halfway with front foot first when recovering
-more bend in rear leg
-practice half jerk and jerk w/ 5 presses at bottom of jerk to work on balance

Overall 2.5 hours of coaching for $25. Sick value. 

Also lifted next to 4 (female) lifters, at least two of whom are lifting on Saturday at nationals. So fast and good.

6.3.2010

WU:
jump rope
drom
dynamic stretching
pvc ohs
dive bombers
pushups

Oly Programming:
Snatch
heavy single for day
165#x2
195#x1 (Power Snatch)
215#xF
215#x1
225#xFx2 - I was landing super ridiculously wide and weirdly favoring my recovering elbow. I don't really know wtf was going on, but I was seriously sucking today. 

then 90% of that x 1 x 2(?) - 195#, I think it was 2 reps, but I don't remember 
85% x 1 x 2 - 185#
80% x 1 x 2 - just worked at 185# again

Clean and Jerk
80% x 1 x 5 - 220# these felt heavy as well (as compared to Tuesday)

Front Squat
90% x 1 - 305#
85% x 2 x 2 - 290#

Weighted Situps
45# bar x 35 situps

6.1.2010

WU: pushups, wallball, lunges, sit-ups

Oly programming:

Snatch
80% x 1 x 5 - 195#
Caught snatches for the first time in a couple of weeks. Elbow felt ok, maybe 90%. Felt really fast today, even though I probably still looked slow and too tall. Stayed active through third pull and that helped.

Clean and jerk
80% x 1 x 5 - 220#
unremarkable. Felt fine

Front squat
Work up to heavy single
5x135#
3x185#
225
275
305
325 (pr?)
340 (f)
325 felt easy and fast, not sure what happened at 340. It was like 400 degrees in the gym and I was pretty beat.

Metcon/aerobics:
Situps
(135 lb bar for all of the below)
15 deadlift
Situps
15 front squat
Situps
15 push jerk
(Situps while partner works)

All sets were unbroken. Did approximately a million situps.