WU:
Light fake boat rowing
Drom
Stretching
Light front squats
Oly programming:
Was supposed to do some light snatches, did power cleans instead bc of elbow. Tried to jerk. Hurt too much.
Power clean
65%x3x1 - 195
65%x2x2 - 195
70%x2x2 - 215
Week 3/6 day 3/3 of Russian Squat Program
80%x2x6 - 285
Pretty sore today, but 6x2 was still easy. Ate like a Viking for the rest of the day.
added
Kb press
3x5x32kg ea arm
Saturday, July 31, 2010
Thursday, July 29, 2010
7.29.2010
Oly programming:
Russian squat program week 3/6 day 2/3
Front squat
80%x6x6 - 285#
More of a mental grind than anything. 6th rep in 5th and 6th sets were tough but not really in doubt.
Russian squat program week 3/6 day 2/3
Front squat
80%x6x6 - 285#
More of a mental grind than anything. 6th rep in 5th and 6th sets were tough but not really in doubt.
Tuesday, July 27, 2010
7.27.2010
WU:
Drom, stretch, jump rope, pushups, air squats, straight leg situps, jumping squats, double unders
Oly programming:
Power Clean + Jerk
65%x2x3 - 195
70%x2x2 - 215
Week 3/6 Day 1/3 of Russian Squat Program
Front squat
80%x2x6 - 285
Added reverse wrist curls to work extensors
3x50x10# DB each side
Drom, stretch, jump rope, pushups, air squats, straight leg situps, jumping squats, double unders
Oly programming:
Power Clean + Jerk
65%x2x3 - 195
70%x2x2 - 215
Week 3/6 Day 1/3 of Russian Squat Program
Front squat
80%x2x6 - 285
Added reverse wrist curls to work extensors
3x50x10# DB each side
Saturday, July 24, 2010
7.24.2010
WU:
Drom, stretch, jump rope, pushups, light front squats
Oly programming:
Week 2 Day 3/3 of Russian Squat Program
Front squat
80%x5x6 - 285
This wasn't as hard as I'd thought it would be.
Added alternating db bicep curls
45 lb x 12 ea arm x 3
Drom, stretch, jump rope, pushups, light front squats
Oly programming:
Week 2 Day 3/3 of Russian Squat Program
Front squat
80%x5x6 - 285
This wasn't as hard as I'd thought it would be.
Added alternating db bicep curls
45 lb x 12 ea arm x 3
Thursday, July 22, 2010
7.22.2010
Wu:
Stretch, drom, jump rope, air squat, jumping squats
Oly programming:
Snatch shrug
80%-90%-100%-105%-110%... x3x5
195-225-245-265-275
Easy
Front squat
80%x2x6
285
Easy
6 sets of 5 on Saturday at same weight. Will be tough. Same weight 6x6 in a week.
20s on 10 s rest L-hang from pu bar
4 rounds
Kept upper legs up but not feet. Abs pretty sore and tired already, this was dumb.
Stretch, drom, jump rope, air squat, jumping squats
Oly programming:
Snatch shrug
80%-90%-100%-105%-110%... x3x5
195-225-245-265-275
Easy
Front squat
80%x2x6
285
Easy
6 sets of 5 on Saturday at same weight. Will be tough. Same weight 6x6 in a week.
20s on 10 s rest L-hang from pu bar
4 rounds
Kept upper legs up but not feet. Abs pretty sore and tired already, this was dumb.
Tuesday, July 20, 2010
7.20.2010
WU:
drom, stretching, lots of dynamic stuff kicking, hopping, lunging, broad jump, etc.
Oly Programming:
Week 2 Day 1/3 of Russian squat routine
Front Squat
80%x4x6 - 285
Not as hard as I thought it'd be, which is good since Saturday will be 80%x5x6 and there's a 80%x6x6 next week.
High Hang Snatch
I think this was supposed to be 40-50%x2x? and focus on 3rd pull, but I didn't do it since I can't practice aggressive lockout b/c of my elbow and there's no point in my pulling 50%.
2 mins non-continuous handstand. Focus on active shoulders.
I experimented with a pretty narrow grip, which didn't bother my elbow. Did 3x40s ea. My limiting factor on these is that my head feels like it's going to explode onto the floor.
Added alternating arm db bicep curls
2x10x45 ea arm
1x12x45 ea arm
drom, stretching, lots of dynamic stuff kicking, hopping, lunging, broad jump, etc.
Oly Programming:
Week 2 Day 1/3 of Russian squat routine
Front Squat
80%x4x6 - 285
Not as hard as I thought it'd be, which is good since Saturday will be 80%x5x6 and there's a 80%x6x6 next week.
High Hang Snatch
I think this was supposed to be 40-50%x2x? and focus on 3rd pull, but I didn't do it since I can't practice aggressive lockout b/c of my elbow and there's no point in my pulling 50%.
2 mins non-continuous handstand. Focus on active shoulders.
I experimented with a pretty narrow grip, which didn't bother my elbow. Did 3x40s ea. My limiting factor on these is that my head feels like it's going to explode onto the floor.
Added alternating arm db bicep curls
2x10x45 ea arm
1x12x45 ea arm
Sunday, July 18, 2010
7.18.2010
Open gym, wanted to push press and work up to a deadlift heavy single. Hadn't done either of these in quite a while.
Push press
10x45
6x95
4x135
2x185
2x225
255 (PR)
275 (PR) really easy
3xFx295 close
2xFx285
3x3x225 easy
Deadlift
10x45
5x135
3x225
2x315
1x405
1x455 (double overhand)
1x495 (mixed grip, old PR?)
1x515 (PR)
Conservatively had 10-20lbs more in the tank, maybe 30 but I'm in the middle of a heavy front squat cycle so just wanted to keep it easy (enough). Happy with the PR though.
Push press
10x45
6x95
4x135
2x185
2x225
255 (PR)
275 (PR) really easy
3xFx295 close
2xFx285
3x3x225 easy
Deadlift
10x45
5x135
3x225
2x315
1x405
1x455 (double overhand)
1x495 (mixed grip, old PR?)
1x515 (PR)
Conservatively had 10-20lbs more in the tank, maybe 30 but I'm in the middle of a heavy front squat cycle so just wanted to keep it easy (enough). Happy with the PR though.
Saturday, July 17, 2010
7.17.2010
WU:
Drom, stretch, wallballs, light kb swings
Oly programming:
Power snatch (sub pulls)
70%x2x3 - 170
75%x2x2 - 185
Power Clean
70%x2x2 - 210
75%x2x2 - 225
Front Squat
80%x2x6 - 285
Drom, stretch, wallballs, light kb swings
Oly programming:
Power snatch (sub pulls)
70%x2x3 - 170
75%x2x2 - 185
Power Clean
70%x2x2 - 210
75%x2x2 - 225
Front Squat
80%x2x6 - 285
Thursday, July 15, 2010
7.15.2010
Currently my elbow injury is going on 13 or so weeks. Very frustrating.
Thinking more about my my current lack of aggressive lockout ability, I think my current plan is to again avoid overhead work and try to heal up. My form is never going to get better grinding through the injury and not being able to lock out properly.
So for the next 6 weeks, no:
-snatches
(just pulls)
-ohs (whatever)
-pullups (full extension can be painful, may play this by ear though)
-heavy jerks (may play this by ear too, as some days are better than others)
-kb jerks
-thrusters (I don't do these anyway, so again whatever)
-handstand B.S.
Cleaning will also be day-to-day based on if it hurts elbow at all (sub pulls as needed)
I may also wait to re-add bicep accessory work, or also take that on a day-by-day basis.
---
Day 2 of front squat cycle
6-week squatting plan right now:
Sunday - high bar back squat (may eliminate for time being)
Tuesday - Front Squat
Thursday - Front Squat
Saturday - Front Squat
---
7.15.2010
WU: drom, stretch, jump rope, air squats, double unders, jumping squats, pushups
Oly Programming:
Clean pulls
70%x5x5 - 225#
Easy.
Front Squat
80%x3x6 - 285#
More of a mental challenge than anything. Was pretty sore from Tuesday's front squats (because I had rested for comp) and the gym was an oven.
Accessory
6x5xknees-to-elbows (was supposed to be 3x10, but I'm too sweaty to hold onto the bar for that long).
Thinking more about my my current lack of aggressive lockout ability, I think my current plan is to again avoid overhead work and try to heal up. My form is never going to get better grinding through the injury and not being able to lock out properly.
So for the next 6 weeks, no:
-snatches
(just pulls)-ohs (whatever)
-pullups (full extension can be painful, may play this by ear though)
-heavy jerks (may play this by ear too, as some days are better than others)
-kb jerks
-thrusters (I don't do these anyway, so again whatever)
-handstand B.S.
Cleaning will also be day-to-day based on if it hurts elbow at all (sub pulls as needed)
I may also wait to re-add bicep accessory work, or also take that on a day-by-day basis.
---
Day 2 of front squat cycle
6-week squatting plan right now:
Sunday - high bar back squat (may eliminate for time being)
Tuesday - Front Squat
Thursday - Front Squat
Saturday - Front Squat
---
7.15.2010
WU: drom, stretch, jump rope, air squats, double unders, jumping squats, pushups
Oly Programming:
Clean pulls
70%x5x5 - 225#
Easy.
Front Squat
80%x3x6 - 285#
More of a mental challenge than anything. Was pretty sore from Tuesday's front squats (because I had rested for comp) and the gym was an oven.
Accessory
6x5xknees-to-elbows (was supposed to be 3x10, but I'm too sweaty to hold onto the bar for that long).
Tuesday, July 13, 2010
7.13.2010
WU: drom, stretching, box jumps, jump rope, dive bombers, something else probably
Oly Programming:
Snatch off blocks
60% x 3 x 2 - 150
65% x 2 x 2 - 160
70% x 1 x 3 - 170
The "blocks" were plates today because for whatever reason there were 1000 people training, and that sucked. The plates were too low and put the bar just below my knee, which was super awkward.
Front Squat
80% x 2 x 6 - 285
I guess we're starting some sort of squat cycle. Good.
3x10x45# ea arm dumbbell curls at the end of this session. Not sure if this is helping or hurting my elbow.
Oly Programming:
Snatch off blocks
60% x 3 x 2 - 150
65% x 2 x 2 - 160
70% x 1 x 3 - 170
The "blocks" were plates today because for whatever reason there were 1000 people training, and that sucked. The plates were too low and put the bar just below my knee, which was super awkward.
Front Squat
80% x 2 x 6 - 285
I guess we're starting some sort of squat cycle. Good.
3x10x45# ea arm dumbbell curls at the end of this session. Not sure if this is helping or hurting my elbow.
Saturday, July 10, 2010
7.10.2010 WCCF Summer Weightlifting Meet
Snatch (previous meet PR 94, practice PR 107)
Snatched up to 98 in warmups, and felt fine/strong.
95 - I always rush the first snatch and it was ugly, but fine.
103 - Also ugly.
112(F) - probably should have just hit 108. Whatever, I thought Leo was going to hit this after me and I wanted to put the pressure on. I was very close and missed it behind. Again the problem was just slightly soft on lockout... I keep watching the video over and over and swearing.
Clean + Jerk
Clean + jerked up to 115 (easy) in warmups.
125 (PC+J)
130 (PC+J, shaky catch + small pressout jerk but it counted, PR)
136 (F)
Just didn't drop under the clean on the last attempt. I pulled it high enough to power clean, and I'm just disappointed I didn't drop. Just tired/lazy of me. I did 136 instead of 135, because I wanted to beat Leo in total (He had finished already and totaled an awesome 238. He's a 105 and I'm a 105+, so didn't matter anyway for standings, just bragging rights.)
Total 233, 33kg better than January '10 (94/116). Good enough for 1st place out of 4 (or 5?) in my weight class, which wasn't competitive. Scores aren't posted yet, but I must have won by 50kg or something. (Edit: won by 43kg)
Here were the 105+ results:
105+kg Class:
Snatched up to 98 in warmups, and felt fine/strong.
95 - I always rush the first snatch and it was ugly, but fine.
103 - Also ugly.
112(F) - probably should have just hit 108. Whatever, I thought Leo was going to hit this after me and I wanted to put the pressure on. I was very close and missed it behind. Again the problem was just slightly soft on lockout... I keep watching the video over and over and swearing.
Clean + Jerk
Clean + jerked up to 115 (easy) in warmups.
125 (PC+J)
130 (PC+J, shaky catch + small pressout jerk but it counted, PR)
136 (F)
Just didn't drop under the clean on the last attempt. I pulled it high enough to power clean, and I'm just disappointed I didn't drop. Just tired/lazy of me. I did 136 instead of 135, because I wanted to beat Leo in total (He had finished already and totaled an awesome 238. He's a 105 and I'm a 105+, so didn't matter anyway for standings, just bragging rights.)
Total 233, 33kg better than January '10 (94/116). Good enough for 1st place out of 4 (or 5?) in my weight class, which wasn't competitive. Scores aren't posted yet, but I must have won by 50kg or something. (Edit: won by 43kg)
Here were the 105+ results:
2010 WCCF Summer Weightlifting Meet - Results
Name
|
Affiliate
|
Snatch
|
Clean & Jerk
|
Total
|
105+kg Class:
Joel S.
|
WCCF
|
103
|
130
|
233
|
Geoff T.
|
Unaffiliated
|
80
|
110
|
190
|
James M.
|
WCCF
|
75
|
100
|
175
|
Brian A.
|
Crossfit Fire
|
65
|
80
|
145
|
Ivan P.
|
Crossfit Fire
|
60
|
82
|
142
|
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