2010-11-27

Cycle 4 Week 1 Day 2 - DL, 5's

Snatches
w/u (OHS, light power snatches, etc)
75xsome
95x2
115 2x10 sets

DL (All sets DOH, no hook)
296x5
341x5 (chalk)
387x5 (chalk)

DL - Mixed grip
340x8

That's all I needed.  Practiced taking the snatches all the way to the bottom, even when I caught them high.  Posterior was/is pretty tired even though I took the poundage down quite a bit.

2010-11-28
Cycle 4 Week 1 Day 3 - BP,5's

161x5
186x5
210x11 (est max 286.92=TMax+39.42)


185 8x5 sets

Rows tomorrow.

======================

2010-11-29
Warm up
Dislocates
Light squat cleans

Clean and Jerk
135x3,3
165x2,2
185 1x10 sets

Pendlay Row
205  8x5

2010-11-30
BW 179

Cycle 4 Week 1 Day 4 - SQ,5's
135x5
205x5
247x5
285x5
325x5

285x8

Oly (High Bar) squats
255x8
285x3
315x1,1 (PR +1 set)
325x1 (PR +10lbs)
335x1 (PR +20lbs)


Snatch Grip RDL
255x8,8,8

Haven't done high bar squats in a coon's age. They feel pretty good. I'm debating with myself pretty hard about going all in on Oly lifting. I sure want that 285 bench though. I'll think about it some more.

2010-12-5

Cycle 4 Week 2 Day 1 - MP,3's
barx15
95x5
115x3
131x3
150x3
169x3

145 5x3
115x12

Snatches
115x2,2
120 2x10 sets

Pullups
BW+50 5x3 sets

2010-12-7
Cycle 4 Week 2 Day 2 - DL,3's

Deadlifts (hook grip)
225x5
275x5
319x3
365x3
410x3   (last two mixed grip)


SLDL (hooked)
315 5x3 sets

Ab wheel
Standing - 5x2
Kneeling - 10x2

Figured how to hook so the pressure is less on the thumb.  It hurts but is not intolerable.

2010-12-8

C&J Practice
135 2x3
165 2x2
185 1x2
195 1x5


Cleans
195x2

Lucky to get through this today.  My cleans were garbage but I got two pretty good jerks @195.  I'm blaming the crappy cleans on yesterday's deadlifts.

edit: vid didn't upload looks like so I put the U-toob link in.

2010-12-10
Cycle 4 Week 2 Day - BP, 3's

135x8,8
165x5
173x3
198x3
223x3

And then I did the bench meet lifts

And that's friggin' it.  6 hours of sleep and 2 meals in the 72 hours up to this meet researching tech docs for a meeting.  Door's wide open for a different winner.

2010-12-13

Snatch
75x3,3
95x3,3
115x2,2
125x1,1
130x1,1,1


Squats (high bar)
135,165,195,225,255,285x3
315x2
belt on
340x1,1 (PR +5 lbs)

305x3
285x3

MP
135x3,3
150x3
165x2
175x1,1
160x3,3

And that's it.  Jumping and getting under the snatches better, but there's a lot of work ahead still.  Not getting low enough.  Lots of misses, not recorded, but a lot of them.

Going without the belt on squats for as long as I can.  My tva is out of condition due to the belt use and things don't feel right in the lower abdominals.

Got more strict on the MPs, locking the knees and clenching my butt(tmi, I know).  I was giving the bar a wiggle to get it off the shoulders.  Little bit harder this way.

2010-12-15
Clean and Jerk
135 1x3
155 1x2
175 1x2
195 1x2
205x1 (PR +5lbs)
http://www.youtube.com/watch?v=VIftnN3cj9U
215 0x8 sets (got a couple of the cleans, missed the rest)
185 2x3sets

Push Press
185 3x3

Front Squat
240 3x3

L Pullups
BW 6x3 sets

Cleans took a crap @215 - couldn't get the groove right.  Strange, because 205 was butter.

2010-12-18

Hang Snatches
75x3,3
95x3,3
115x2

Full snatch
115x3
125x2,2,1
135 2x5
140x1

Deadlift (clean width,hook)
315x1 (hook)
405x1 (hook)
435x1 (hook PR +25lbs)


Mixed grip
465x1 (no belt)
435x1

Clean and Press
135x5
165 1x5 sets

Feel sorta drained, but presses and pulls are holding steady. Some improvements on the snatches. Getting to the bottom on the lighter weights.

2010-12-21

Clean and Jerk
135xsome
165xsome
185 1x3
192.5 1x5


Squat (Low bar, Oly shoes)
192.5x4
235x3
275x3
315x3
355x1 (belt on)
375x1

335x3

Overhead Press
135x3
145x3
155x3
165x3
175x2

185x0+1pp
160x3

Gibbon Pullups
BWx8,8,8

2010-12-23
Snatches
75x1,1+5OHS
95x1, 1+5 OHS
115x1,1+5OHS,2
135xa bunch only 2 of which were caught below parallel
142.5x1


I WILL snatch bodyweight!!! 

Front Squats
185x3
215x3
245x2
265x1
270x1 (smidge too high)

225x3,3 (all the way down)

Gotta work on keeping my upper back straight on these.

Push Press
185x2
195x1
200x1
205x1

175x5 (This may be a PR, but I dunno)

Snatch Grip RDL
235 5x2, 8x1

Neutral Grip pullups
BWx5
+50 5x3

Not bad.  Snatch is being caught lower each session, but I'm still not there.  Taped my thumbs for SGRDLs and blew a bunch of blood vessels on the back of the first knuckles.  Looks pretty cool.  Strength lifts are holding steady, haven't lost much, if anything, on them even with the oly lifting.

For your snatches Wade -

Your bum is coming up a little too fast. Try to keep your shoulders over the bar a bit longer, the bar close to you, and really snap and jump with the hips. The bar needs to almost brush your nose on the way up.

The jump needs a big trap shrug as well, which you can practice with high snatch pulls and power cleans.

Really want to see you hit the bodyweight snatch. All the best mate and Merry Christmas.

For your snatches Wade -

Your bum is coming up a little too fast. Try to keep your shoulders over the bar a bit longer, the bar close to you, and really snap and jump with the hips. The bar needs to almost brush your nose on the way up.

The jump needs a big trap shrug as well, which you can practice with high snatch pulls and power cleans.

Really want to see you hit the bodyweight snatch. All the best mate and Merry Christmas.

Thanks for the tips, Warren.  My darned bum seems to have a mind of it's own, but I'll try to tame it and get things moving in the proper order.

It's wild-hair eve.  Can't train tomorrow and wanted some volume anyway, so today I did a singles circuit for an hour:

Clean Grip Deadlift  365
Overhead press 145
DB Curl 55's

1x25 sets

A little slow, but my conditioning isn't so good.