10.31.13
Bent Row
185 5x5 last set sgls with slow descent
2m between
WG Pullup
BW 5x5
2m between
Bar Row 100 reps in 2m/1m intervals
155 - 12m46s
WG Pulldown 100 reps in 2m/1m intervals
140 - 10m59s
Bar Cable Curl 2m between
120 2x12
120 1x10 failure
11.1.13
Hang Cleans
135x3
135x1
145x3
145x1
155x3
155x1
155x3
165x3***
Front Squats
12x5 in 20minutes…beginning each set from Hang Clean
Dips
BW 3x12
Overhead DB Tri Press
55 2x25
Machine Curl
50 2x25 2nd set rest pauses
Switching up rotation in Oly Lift ramp up to the following:
1st rotation of workouts
-Snatch Deadlift from podium
-mix Clean Deadlift from podium and floor
-Snatch Pull from floor
-Power Clean from below mid thigh
2nd rotation
-mix of Snatch Deadlift from podium and from floor
-mix of Clean Deadlift from floor and blocks
-Snatch Pull from blocks
-Power Clean from below knee cap
3rd rotation
-Power Clean from mid thigh
-Power Snatch from mid thigh
-Snatch Pull from blocks
-Power Clean from floor
Week off
Rest between workouts will fluctuate, more for dl days and less for power days.
As far as overhead stuff I was trying to get that in with progressive shoulder work (presses into push presses into jerks ultimately)… but a shoulder strain has slowed that down.
Also been fighting a hamstring pull that turned into back of knee problems that has now turned into severe pull or tendonitis in calf muscle. Somehow I’ve got to get that to heal while still making some progress.
Supplements:
Didnt get in breathing aid, guess I’ll hold off on that.
About to order some stuff I havent used much of in past, at least not supplement form: mcts, and ketoforce.
11.3.13
Snatch Grip Deadlift from podium (Olympic shoes)
Up to 175x3 strapless
185x3 losing grip (hook)
Up to 255x3 with straps (back beginning to fail)
–>1st in forever I felt back was weak link. Shoes? They do change angles and seems to be harder for me. Nothing in recent past to draw from…
225 2x3 with 4020 tempo
Cable Lunges 50sec between legs 30x0
80x12
85x12
90x12
95x12
100x12
Slg Leg Curls…
fail… couldnt get past discomfort inside knee, calf, etc. tried different ways…no go
Back Raise
35x12
40 3x12
11.4.13
Morning:
A1: Fwd Step Ups 30x0
7 slots BWx12 light touch at bottom with opposite foot
7 slots 10 x12 “”“”
8 slots BWx12 “”“”
8 slots 10 x12 Full step down
A2: SL Deadlift 30x0
195 1x12
205 1x12
195 2x12
—> grip issues.
Sgl Lateral db raise
25s 4x10
Seated calf raise
45 6x15
Military Press
bar 3x12
tried db bench press but couldnt manage it
comments:
changed up a bit to sl deadlifts from seated good morning
Evening:
Crossfit foundations class
10m amrap cleans/pullups
was beginning 10th round
–>didnt push…just steady. I prefer not to detrain speed if I can help it.
11.5.13
Bent Rows
185 5x5 with last set doing slow eccentric.
90s between
100 Bent Rows for time
155 x100 in 9m05s
basically did 5reps on every half minute for the most part.
forgot to do some ab work…
11.8.13
Morning:
Deadlift off floor (clean grip straps)
295x3
305x3
315x3***
—> about 2 min rest to 4 min rest between sets…more with heavier weight
WG Pullups 90sec between sets
BW 4x5
BW 5 sgls with slow eccentric
WG cable pulldown
140 x100 in 9m38s
Evening:
Clean + (5) Front Squats
135 7x5 in 10minutes
Crunches
15 2x15
Partial situp w reach
15 2x15
Side Bends
50 1x25
11.12.13
warmup drills
~100 yard runs:
40s
30s
28s
23.5sec
—> left knee didnt want to work this morning. right knee doing great
calf pull seems to have finally dissipated for the most part. its the top of the knee, kneecap and underneath essentially. back of knee much better, still bothersome enough to notice.
Regardless…setting my goal here of getting below 15s on 100meters.
Snatch Grip Pulls (high) from floor
65x3
85x3
95x3
115x3
135x3
145x3
155x3 losing hook grip here
165x3 straps here on out
165x1
175x3
175x1
185x3
195x3
205x3***
185x3
→ I do use a little squat dip at the top to ensure I’m getting about nipple height, which is what I’m shooting for on these pulls.
EZ Bar Curl
95 3x5 70s between sets
Tricep Pushdown with angular bar close grip
175 3x5 70s between sets
Cable Sgl Leg Lunge 50sec between each leg set
90x12
100x12
110x12
120x12
130x4 140x4 150x4 (12 total)
11/.14.13
Hang Cleans from below mid thigh (off pins) Olympic shoes
Up to
135x3
145x3
155x3
145x3
165x1 2nd rep got up but sort of a fail, brief rest, and fail on 3rd…
—> had several days off of late to rest some pulled/strained muscles. They are better (shoulder not up to par yet but calf and back of knee much better)… felt my last workout on the 12th sort of fried my cns perhaps…actually that workout sort of “hurt”. So… I really need to just do light training next time to keep some things active. Felt like the extra rest hurt me in the hang clean today. perhaps…
A1: Front Step Up
8 slots on stepper
5x12e
10x12e
15x12e
30x12e
A2: Stiff Leg Deadlift (straps)
195x12
200x12
205x12
210x12
→ probably could have used a lot more weight with straps…but they were used so I could ensure good form when fatigued.
Overhead hold & walk
(3) 1min/1min with 25lb plate
Bar Cable Curl
120x15
120x11
Rope Cable Pushdown
95x15
100x15
Evening:
Crossfit –
Practice jerks with 45bar
5 rounds of rows and wallballs 1m/1m - 2min rest
11.15.13
Jumping row and rowing…
11.16.13
Went to University…got some technique evaluation/coaching from D1 S&C Coach who has worked with variety of elite level athletes in various sports including multiple 1st round draft picks, etc…
Several hours:
Did some work on cleans up to 95
Jerks up to 65
Snatch up to 65
–>predominantly technique work, and programming discussion, among other things.
What did I take away from all that? In no particular order:
Going to have to alter my technique some, eliminate the horizontal component and work more on getting into power position. Bottom up is easier and more natural for me but going to have to reinforce technique with correct alignment on top down as well (eccentric lowering or lowering into positions)
I’m heading in the right direction but some of my programming ideas could use some work…
11.18.13
from floor Snatch Grip with straps
225x3
265x3
285x3
305x2*** (snatch grip current best I think)—>didnt feel confident in my “movement” so no attempt on 3rd rep
comments: used belt on max lift for each position. didnt feel it helped any.
A1: DB Alt curl 3min rest
30s x25
35s x18 plus 30s x7
A2: bar cable pushdown
130x25
140x25 still too light
Rope pulls to neck 4012
95x8
100x8
110x8
11.19.13
EZ Bar Curls 70s between
95 2x3
100 1x3
Sgl Tri CablePushdown
75 1x3
80 2x3
some ab work
11.20.13
Clean Deadlift (True Clean technique)
45x3 hook grip
75x3
89x3
111x3
133x3
155x3
177x3
199x3
221x3
243x3
265x3
287x3 hook grip ok, but beginning to pull on that thumb, no chalk so switched to straps after this
309x3 straps
320x1***
—> looks like using a real Olympic bar my hook grip is in much better shape. good to know
Was actually kind of tired coming into this not really expecting to push to a new max but went ahead. 287lb speed was good. Slower reps above 300.
Seated DB Concentration Curls
30s 2x20
Tri Kick Back
15x20
20x20
comments:
began getting sick halfway through workout, thought it would pass once I ate…but apparently I’ve picked up a virus, so lifting heavy didnt help at all. Fever sure makes any ache and pain escalate to a new scale… hopefully back in the gym by this weekend.
Also, nothing like getting out-squatted 200lbs and out cleaned by about 150lbs by a girl who weighs 20lbs less than me.
11.23.13
Sled Work:
5x25yd peterson pulls (up to 90lbs)
5x25yd fwd bows (weight? 90?)
—> took about 21.5 minutes total
Scapula Pushups
3x15
Bungee Pull Downs
3x25
11.24.13
Morning:
Wheel Barrow Pulls (facing away and pulling)
3x25yd 90lbs
3x25yd 190lbs
—> tire practically flat too
Sled Pull throughs
1x25yd 45lbs
3x25yd 90lbs
Afternoon:
Jumping Drills
Ankle Jumps 2x50
4 corner 2x5
alt lunge 2x20
squat jump 1x20
split linge jump 2x10
low squat ankle jump 2x30
—> low intensity, minimal effort, bout 1 min between all sets
Snatch Pull from blocks (bar below knee)
Worked up to sets in the 185-225*** range mainly
205 had good, 215 and 225 ok.
Overhead Holds and Walk 1min/1min
65lbs x4
45lbs x1
Crunches
15x15
25x15
Partial Situp and Reach
25 2x15
Side Bend
40 1x30e
Side Crunches
15 1x15
25 1x15
11.25.13
Morning:
Seated Calf Raises
6x15 from 47.5 up to 72.5
Alt DB Curls
30s 2x25
Good girl bad girl machines
Some pulldowns and a couple of BW pullups
Evening:
Crossfit
4 rounds for time
DB Presses (30s) 10
Pullups 15 (used blue band)
pushup hands release 20
20" box (25) I mainly did stepups, few jumps here and there
–>18m57s
Just trying to get through these and figure out how to do them essentially.
Few minutes jumping rope after.
11.26.13
Afternoon:
Ankle Jumps 2x50
4 corner 2x5
Alt lunge 2x20
Jump Squats 1x20
Slalom Jumps 2x50
Split Lunge Jumps 2x10
Low Squat Ankle Jumps 2x30
Power Clean from below knee
65x3
85x4
105 x3
125 2x3
135 x3
155x3
155x1 miss x1
165 x2 miss x1
175 x3***
→ Interesting how the 175 I hit all 3 where I seem to struggle in the 155-165 area
Seated Calf Raise
90 3x15
Cable Bar Curl 2min between
130x2 plus 140x3 plus 130x3 plus 150x2
130x2 plus 140x3 plus 130x3 plus 150x1 plus 140x1
Tried a set of incline back raise but back of left knee pain shut it down.
Evening:
Power Clean (slow ascent from below knee to mid thigh then explode)
Sets of 3, sometimes up to 5 until …
165x1 miss - miss
11.27.13
7.5 min rowing
7.5 min jumping rope
Snatch from mid thigh
45 several sets of 3 or so
55 few sets of 3
65 3x3
75 1x3***
1min/1min Overhead Barbell Hold and walk
65 x5
Comments: True PR on Snatch, since I dont recall ever doing these before (overhead portion). Perhaps I did for a week once…anyhow… starting light. Going to begin implementing the principles of a System… 1 being if I hit a PR…warm down, pack up, and go home. It just works. Well tested, so…gotta go with what works and not how much work or volume I think I should be doing.
Well…I didnt warmdown, packup and go home… regardless
Hurrying through the rest of my Oly Lift prep, which is more of a pre-prep anyway… Also will finish out squat plan and slowly merge everything into a Strength / Speed&Power training system…sort of a finite template of oscillating strength and power/speed blocks (general then specific) essentially. Will throw in some Verkhoshansly “plans” now and then to complement the system as well.
11.29.13
Full Snatch (power though since still using light weight)
45 sets of 3
65 sets of 3
75 sets of 3 or so
85 1x5***
Snatch Pulls from below knee
Up to 195x3
Planned to do higher but got cold talking, so…just cut it.
12.2.13
Ankle Jumps 3x50
4 corner jumps 2x10
Alt lunges 3x20
Jump Squats 1x20
Bungee WG Pulldowns 2x12
1-1/2 Back Squats
3 warmup sets
115 1x8
95 3x8
67 1x8
Cut it…
Nothing in the tank, no work capacity, and weak. Maybe due to begin up since about 2am and it was an evening workout. Missed a meal or two also… stressful day… so, maybe contributing. Regardless… not what I was wanting. Will take a shot at it tomorrow, see how it goes.
And not using mirror really changes everything…
12.3.13
Jump Squats 1x20
Slalom Jumps 3x50
Split Squat Jump 3x10
Low Squat Ankle Jump 3x30
WG Bungee Pulldowns 2x15
Glute Ham Raise
BW 5x6
Snatch
Up to…
89 4x4
111*** 1x1 miss x1… so 1x2
Bungee Leg Raises (standing)
1x15 each
Bungee TKE 2x15e
Bands Ext Rotation 2x15
→ Felt better today.
12/5/13
Split Jerks at 89x3-5***
Close Grip Pullups
BWx5
Back Raise
BWx8
20 2x8
Partial Situp w/ reach
12 x15
12 x15 throwing
12x15
Stretching