[quote]CSEagles1694 wrote:
I know I have a bunch of other logs out there, but I swear, this will be the last for a while. If you’ve been following me, then you know my training history, but to be kind, I will give a brief recap.
Height: 5’6.5" Weight: 185 lbs. Body fat percentage: ~13%
Squat: 385 lbs. X 2 Bench: 310 lbs. X 2 Deadlift: 400 lbs. X 2
I played football for 9 out of my 18 years of life. During my quest to become a better football player, I found the sport of powerlifting, which eventually lead to me training with Ed Coan for a little over a year. During my time with Eddie, I competed once in the USPF and squatted 363, benched 281, and deadlifted 419 raw (just a belt, no knee wraps) at 198 and 17 years old.
As the title may imply, I’m training to become and officer in the U.S. Army. I will be attending The University of North Georgia in the fall on a 4-year Army ROTC Scholarship, which will guarantee active duty if I choose to commission as such. I plan on commissioning as an infantry officer and will accept nothing less than that.
My goals for my APFT are at least a 280 out of 300 possible points. I’m hoping to run a 14:00 2-mile, perform at least 80 push-ups, and at least 80 sit-ups in 2 minutes, all at around 180-185 lbs.
In this log you will hear about my training and the daily life of an ROTC cadet at the top senior military college in the nation. So let’s get started.
CS[/quote]
You actually trained with Ed Coan himself? Wow.[/quote]
Notes: A little disappointed with how I performed. I wish I could’ve gotten 10 rounds, but wasn’t going to happen. The pull-ups made it damn-near impossible. Oh well, still room to improve.
Snatch
1 X 3 X 110 (60%)
2 X 3 X 120 (65%)
3 X 2 X 130 (70%)
2 X 1 X 140 (75%)
1 X 1 X 150 (80%)* +5 lb. PR
1 X 1 X 155 (82.5%)* +10 lb. PR
Notes: It was just one of those days where everything seemed to go right.
Clean & Jerk
1 X 3 X 160 + 1 (65%)
2 X 3 X 175 + 1 (70%)
3 X 2 X 185 + 1 (75%)
2 X 1 X 200 + 1 (80%)
1 X 1 X 210 + 1 (85%)
Notes: I’m still having trouble getting under my jerks when it comes to the heavier weights.
Back Squat
1 X 5 X 135
1 X 3 X 185
1 X 1 X 225
4 X 3 X 270 (80%)
Notes: All sets done with no belt.
Strict Overhead Press
1 X 8 X 95
1 X 8 X 115
1 X 8 X 125
[i]Summary: I was fucking fried at the end of that session. Saturdays will be our “marathon” sessions, where they usually last about 2-2.5 hours in length and then the other workouts during the week will be about 45 minutes to an hour. I went in today to try and snatch again, but I was still recovering from yesterday, so I just cut it early and I’ll go in tomorrow to try and go again. I think I’m going to take Sundays off, and go Monday, Tuesday, Thursday, and Saturday from now on.
Also, planning on competing in my first olympic weightlifting meet in January in Chicago; I’m hoping to qualify for junior nationals or the university nationals in 2015. We’ll see.[/i]
Well, I’m finally back in the gym today after a week long layoff due to a minor lower back strain. I iced it, rolled it, and rested, so I’m feeling good to go today, so I’ll be snatching later tonight.
[quote]CSEagles1694 wrote:
Well, I’m finally back in the gym today after a week long layoff due to a minor lower back strain. I iced it, rolled it, and rested, so I’m feeling good to go today, so I’ll be snatching later tonight.
CS[/quote]
Just out of curiosity, did you get hurt doing an oly lift, crossfit, or aggravate an old PL injury?
[quote]CSEagles1694 wrote:
Well, I’m finally back in the gym today after a week long layoff due to a minor lower back strain. I iced it, rolled it, and rested, so I’m feeling good to go today, so I’ll be snatching later tonight.
CS[/quote]
Just out of curiosity, did you get hurt doing an oly lift, crossfit, or aggravate an old PL injury?[/quote]
It was during squats. I felt something give at the bottom of the second rep in a set of six, so I was able to stand up with it and rack. I called it after that and just rested for a week. Tonight’s lift was great, so I’m feeling back to 100%.
Hang Snatch
1 X 3 X 95
1 X 2 X 120 (60%)
2 X 2 X 130 (65%)
3 X 2 X 140 (70%)
Notes: These felt super fast and explosive.
[b]Snatch Pulls[/b]
2 X 2 X 180 (90%)
2 X 2 X 190 (95%)
Squat
5 X 4 X 275 (70%)
Summary: Awesome first day back after last week’s layoff. Feeling good about this training cycle and I can’t wait to see what the next few weeks will hold.
[quote]CSEagles1694 wrote:
Well, I’m finally back in the gym today after a week long layoff due to a minor lower back strain. I iced it, rolled it, and rested, so I’m feeling good to go today, so I’ll be snatching later tonight.
CS[/quote]
Just out of curiosity, did you get hurt doing an oly lift, crossfit, or aggravate an old PL injury?[/quote]
It was during squats. I felt something give at the bottom of the second rep in a set of six, so I was able to stand up with it and rack. I called it after that and just rested for a week. Tonight’s lift was great, so I’m feeling back to 100%.
[quote]CSEagles1694 wrote:
Well, I’m finally back in the gym today after a week long layoff due to a minor lower back strain. I iced it, rolled it, and rested, so I’m feeling good to go today, so I’ll be snatching later tonight.
CS[/quote]
Just out of curiosity, did you get hurt doing an oly lift, crossfit, or aggravate an old PL injury?[/quote]
It was during squats. I felt something give at the bottom of the second rep in a set of six, so I was able to stand up with it and rack. I called it after that and just rested for a week. Tonight’s lift was great, so I’m feeling back to 100%.
CS[/quote]
Glad to hear that you’re feeling better man.[/quote]
Thanks. I was a little nervous that it was going to be something that was going to nag me forever, which would be terrible fucking timing with my first meet coming up soon.
Hang Power Clean
1 X 3 X 135
1 X 2 X 155
1 X 2 X 175 (70%)
4 X 2 X 185 (82.5%)
Notes: All the sets were really fast and form was solid. I was able to get that triple extension at the top of the lift and get under it pretty fast, so everything was spot on with these.
Power Snatch/Snatch-grip Push Press/Overhead Squat Complex
4 X 3 + 3 +1 X 140
Notes: This was fucking hard.
Push Jerk
4 X 2 X 155
Notes: Went light with these just to get the form down; felt light and fast.
Summary: Another great workout tonight. Satisfied with the way things went and how light the weights felt. Tomorrow is a rest day and then I’m back at it on Thursday.
Snatch
1 X 3 X 120 (60%)
1 X 3 X 130 (65%)
1 X 2 X 140 (70%)
2 X 2 X 150 (75%)
1 X 2 X 155 (77.5%)* +1 rep PR
1 X 0 X 160 (80%)
1 X 2 X 160 (80%)* +5 lb. and +1 rep PR
Notes: These were interesting. All the sets up until 150 were kind of shitty. I was pulling too fast off the floor and letting the bar get out in front of me during the 2nd and 3rd pull. My coach told me to go slow on the first pull and then just pull like a mother on the third, and I’ll be damned, it worked. Both of the reps at 160 were easy. I’m hoping to hit at least 175 on Saturday when we go for heavy singles.
Snatch Pull
4 X 3 X 200 (100%)
Squats
5 X 4 X 275 (82.5%)
Summary: Awesome fucking session today. I also got to use a $2,000 Eleiko bar for my snatches today and it made a HUGE difference. The bar had a lot more whip to it and it spun, so hand positioning wasn’t an issue when getting under the bar.
Snatch
2 X 3 X 95
1 X 3 X 120 (60%)
1 X 3 X 130 (65%)
1 X 2 X 140 (70%)
1 X 2 X 150 (75%)
2 X 2 X 160 (80%)
1 X 2 X 165 (82.5%)* +1 rep & +5 lb. PR.
Notes: I had no misses up until 160. I missed the first rep of each set, but came back and destroyed the other reps. I was sinking my hips too low, so the bar had to come around my knees instead of in a straight line. After the first two sets with 160, I felt good enough to go for a PR at 165 and I got it. Weight felt light and it moved pretty fast. I’m hoping for 170 or 175 for a double on Saturday when we’re going heavy again.
Snatch Pull
3 X 3 X 200 (100%)
Back Squat
1 X 5 X 135
1 X 3 X 185
1 X 4 X 235 (70%)
1 X 4 X 250 (75%)
1 X 4 X 275 (80%)
1 X 1 X 315 (95%)
Notes: I was feeling strong tonight, so I decided to take a heavy single for a ride and it came up pretty fast. All sets were done with no belt.
Summary: Another good training session tonight. I was happy that I didn’t miss any weights for a pretty long time. My goal from now on is just to not miss any weights, especially the ones I’ve done before.
Snatch
2 X 3 X 95
1 X 3 X 110
1 X 2 X 120
1 X 2 X 130
1 X 1 X 140
1 X 1 X 150
1 X 1 X 160
1 X 1 X 170* +5 lb. PR
1 X 1 X 175* +10 lb. PR
1 X 0 X 180
Notes: Didn’t have any misses up until 175. I missed it the first time, but fucking nailed it the second time. I felt good enough to go for 180. I got under the bar just fine, but I lost it on the way up; I was so fucking close. I’ll get it next week, though. I’m really feeling a bodyweight snatch soon.
Clean & Jerk
1 X 1 X 135
1 X 1 X 155
1 X 1 X 175
1 X 1 X 195
1 X 1 X 210
1 X 1 X 220
1 X 0 X 230
1 X 1 X 185
Notes: I played around with the push jerk today, but I ended up just push pressing it when the weights got heavier. I’m going to stick with the split jerk. I have the technique, I just need to learn how to get my ass under the bar. Once I can do that, I’ll be able to clean and jerk 250 with no problem.
Summary: Another good day today. I at least got 2 PRs in the snatch, so there’s that. I dropped the weight back down to 185 on the clean and jerk just to feel the technique. I’m going to start really hammering home the jerk. I have a meet in about 5 and a half weeks, so time is of the essence.
Snatch
2 X 3 X 95
1 X 3 X 105
1 X 2 X 115
1 X 2 X 125
1 X 1 X 135
1 X 2 X 145
1 X 2 X 155
1 X 2 X 165
1 X 1 X 175* Ties PR.
1 X 0 X 170
Notes: I was going for a 2 RM today and I decided that I would give 175 a shot. I killed the first rep. I went for the second rep and got under it just fine, but I lost tightness coming up with it. If I can just stay tight in the hole, then I could definitely get 185 pretty soon. Although, I can’t be pissed about almost doubling my heavy single from 2 days ago, so there’s that.
Back Squat
1 X 5 X 135
1 X 5 X 185
1 X 4 X 235 (70%)
1 X 4 X 255 (75%)
1 X 4 X 275 (80%)
1 X 4 X 300 (89.5%)* PR
1 X 4 X 315 (94%)* PR
Notes: I was supposed to find a 4 RM today, so I went about my first three sets without any issues. I decided to give 300 a go and it felt fine. I said “fuck it” and gave 3 plates a shot. Well, what do ya know? I nailed it for 4 and had AT LEAST 2 more in the tank. These numbers are all based off of a hypothetical 335 belt less 1 RM. After doing some calculations, my perceived 1 RM without a belt is 355; I actually think it’d be closer to 365. All the olympic lifting has definitely made me stronger in the back squat, which is fucking awesome because I haven’t PR’d for awhile. Oh, and all these sets were done without a belt, so it was even better.
Power Clean
2 X 2 X 135
1 X 2 X 155
1 X 2 X 175
1 X 2 X 185
1 X 2 X 195
1 X 2 X 205
2 X 0 X 215
Notes: Just couldn’t get that hip extension at the top like I’ve been doing. My clean has been pretty stagnant lately; today just wasn’t my day for cleans.
Deadlift
2 X 5 X 135
1 X 5 X 185
1 X 3 X 225
1 X 1 X 275
1 X 1 X 315 (add belt)
1 X 1 X 345
1 X 1 X 375
1 X 1 X 405
1 X 1 X 425* +6 lb. PR
Notes: My rotator cuff was bothering me, so push jerks and power snatches were out of the question. I didn’t walk out of the gym with a shitty day, so I decided to pull a 1RM in the deadlift, which I haven’t done since April, when I pulled 405 for an ugly single and to my surprise, I pulled 425 today. Not bad for not pulling anything over 4 plates in about 8 months. Left the gym satisfied.
Snatch
2 X 3 X 95
1 X 2 X 115
1 X 2 X 135
1 X 1 X 145
1 X 0 X 155
1 X 0 X 165
1 X 1 X 175
1 X 1 X 180* +5 lb. PR
1 X 1 X 185* +10 lb. PR
Notes: Felt awesome to get more PRs today. I was starting to fear that I wasn’t going to keep making progress, but today cleared up any doubt. I had no misses up until 155 and 165. I missed both of those behind me because my third pull was too fast, but since I was pulling them fast enough and my form was solid, I kept going up. I nailed 175 and barely got 180; I came forward on my toes and had to run with it a bit, but the weight moved fast and it felt light. I decided to go for 185, which was a bodyweight snatch for me (a goal that I’ve been working towards since I started), and fucking killed that sucker. I was probably good for 190 or 195, but I had already hit 2 PRs, so that was enough. I decided that I was going to leave some for the next 4 weeks.
Clean & Jerk
1 X 1 X 135
1 X 1 X 155
1 X 1 X 175
1 X 1 X 195
1 X 0 X 215
1 X 1 X 225
1 X 1 X 235* +10 lb. PR
Notes: It appears as though I’ve finally learned how to fucking jerk the weight instead of push press it haha. Everything was solid up until 215. The weight totally came in front of me at an angle and not up over my head in a straight line like it should have. The next two attempts were spot on and I got under the weight easily. I was good for another 10-15 in the clean and jerk, but like the snatch, I hit my PR for the day, so I shut it down there.
Back Squat
1 X 5 X 135
1 X 5 X 185
1 X 3 X 225
1 X 3 X 255
1 X 3 X 285
1 X 1 X 315
Notes: We were supposed to go for a 3 RM today, but my lower back was trashed, so I just worked up to 315 for a single and left.
Summary: Overall, a great day. I’m really looking forward to the meet in January. I know that I can snatch 200. If I can get my clean and jerk up, then I can qualify for nationals, which would be awesome.