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Jeff Sutherland: 2011 Training
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Jeff Sutherland
Lifter
 
Canada Canada Male 104 posts
« on: January 28, 2011, 04:49:54 am »

Well, I'm off to a very slow start this year, but it's time to get the ball rolling.

Best Lifts:

Snatch - 95kg (Nov - Virtualmeet)
C&J - 125kg (Nov - AB Provincials)
Back Squat - 155kg (Dec) 160kg (May3/11)
Front Squat - 140kg (Sept) 315lbs (April29/11)
Deadlift - 187.5kg  195.5kg (Feb/11)

Goals:
200kg deadlift in February meet
100kg snatch before the end of May
Make National qualifying standard - 248kg @ 94
« Last Edit: May 04, 2011, 03:06:50 pm by Weeflerunner » Logged
Jeff Sutherland
Lifter
 
Canada Canada Male 104 posts
« Reply #1 on: January 28, 2011, 05:04:54 am »

Starting with a 16 week cycle from performancemenu.com, four 4 week cycles alternating strength focus and technique focus.

Strength Week 1, day 1:

Back squat - 83% x 3 x 5 - 127.5
Snatch deadlift - 110% (of snatch) x 3 x 3 - 110
Push press - 80% x 5 x 5 - 60, 70x4
Pull-ups - (6, 8, 10 reps) x 2
Weighted sit-ups - 3 x 10

Last set of squats:
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Jeff Sutherland
Lifter
 
Canada Canada Male 104 posts
« Reply #2 on: January 31, 2011, 03:07:39 pm »

Off to a terrible start here.  Ended up getting called into work on Friday, and then Saturday as well. 

Spent a little time on Saturday attempting a Turkish get-up for the nowyoutry.com monthly challenge.



Sunday took the technique work from day 2 and combined with the strength work for day 3.

Mid-hang muscle snatch - 60% x 3 x 3 - 60 - this was a little too heavy, tons of press out
2-position clean (floor, mid-thigh) + 2 jerk - 60% x 4 sets - 80

Front squat - (70% x 3, 75% x 2, 80% x 1) x 3 100, 105, 115
Snatch pull - 100% (of snatch) x 3 x 3 100
Rack jerk - start with 1 push jerk + 1 split jerk until you can't push jerk anymore; then drop to split jerk only to a heavy single 80, 90, 100 - stopped there, my shoulder was sore from the get-ups.

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Jeff Sutherland
Lifter
 
Canada Canada Male 104 posts
« Reply #3 on: February 01, 2011, 01:52:25 pm »

Monday, went and did my max attempts for the week since Tuesday night is gymnastics and Wednesday my wife is out.

Snatch: 60,70,80x2,85xf,f,1,f
C&J: 70,80,90,100,110,115xf
Squat: 110, 130, 140, 145

Turned my platform sideways and took some video.  My technique is really off, especially the snatch, the bar was leaving my legs about mid-thigh instead of near the hips.  I need to do more focused technique work in my warm-up.
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Jeff Sutherland
Lifter
 
Canada Canada Male 104 posts
« Reply #4 on: February 04, 2011, 01:57:44 pm »

Did a little conditioning with the kids at gymnastics on Tuesday, and about 20 minutes of stretching and core work on Wednesday.  Then last night:

Power snatch - 75% x 2 x 3 70
Snatch balance - heavy single; 80% x 2 x 2 70, 80 -gave up on these, need to learn them with lighter weight
Back squat - 85% x 3 x 5 132.5 - felt heavy but got better as sets went on
Clean deadlift - 115% x 3 x 3 140
Push press - 83% x 5 x 5 60,65x4 - right shoulder doesn't like these
Bent row - test max; 77% x 8 x 3 65x2,80 - 80 was a bit heavy, cheated the last couple reps
Weighted GHD sit-ups - 3 x 6 (unweighted on bench)
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Jeff Sutherland
Lifter
 
Canada Canada Male 104 posts
« Reply #5 on: February 08, 2011, 02:09:02 pm »

Spent the weekend curling in a bonspeil.  Haven't thrown a stone in a couple years but we did pretty decently, finishing 2nd in the C division.  I'm surprised I wasn't more sore after 5 games in 48 hours. 

Last night's lifting:

2-position snatch (floor, mid-thigh) - 60% x 4 sets 60
Front squat - 75% x 3, 81% x 1, 77% x 3, 80% x 1, 79% x 3 105,115,107,112,110
Snatch pull - 103% (of snatch) x 3 x 3 102.5
Rack jerk - heavy single; 90% x 1, 85% x 1 x 2 70,90,100,110,120,125f,110

3 rounds for time of:
10 sand bag halfmoons - done with 25kg plate
10 clapping push-ups
(time not kept)
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Jeff Sutherland
Lifter
 
Canada Canada Male 104 posts
« Reply #6 on: February 10, 2011, 03:12:20 pm »

Last night's workout was rushed, I tried to squeeze too much in to too little time.  Started off on the wrong foot by not getting a good warm-up and rushing into heavier weights.

Snatch: 70, 80, 85, 90fff  -- had the bar high enough but it was getting away from my body and finishing out front
C&J: 70, 90, 100, 110, 115ff --missed the jerk both tries
Front Squat: 110, 120, 130, 135f --not enough rest between attempts
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Jeff Sutherland
Lifter
 
Canada Canada Male 104 posts
« Reply #7 on: February 12, 2011, 05:09:01 pm »

Warmed up with some power snatches and then full snatch, just missed 90 twice, technique was feeling more solid.

Back squat - 87% x 2 x 4 135
Snatch deadlift - 118% (of snatch) x 2 x 3 110,120,130 -increase weight because these felt light for deadlifts
Push press - 85% x 4 x 5 70,75x4
Bent row - 80% x 6 x 3 80 - felt a little too heavy

The other good thing. my wife and I have been doing 5-10 minutes of stretching just before going to bed.  Been working mostly on my hips, a little on my bad shoulder. 
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Jeff Sutherland
Lifter
 
Canada Canada Male 104 posts
« Reply #8 on: February 14, 2011, 02:49:45 am »

13-02-2011

Muscle snatch - 65% x 3 x 3 55
Power clean + clean + jerk - 65% (of clean & jerk) x 4 sets 82.5
Front squat - 80% x 3 x 5 110, 120x2, 115x2 --110 felt light, 120 heavy
Snatch pull - 105% (of snatch) x 2 x 3 102.5
Rack jerk - heavy single 90,100,110,115,120f --110 and 115 felt very solid
Ab Wheel 10x3
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Jeff Sutherland
Lifter
 
Canada Canada Male 104 posts
« Reply #9 on: February 15, 2011, 07:37:04 pm »

14-02-2011

Wanted to try a heavy deadlift to get a feel for how much weight I need to borrow.

Clean to bottom (not stood up): up to 120x1x2
Deadlift: 120x3, 140x3, 160x3, 185x1

turns out I'm not going to need too much more...

Conditioning

Tabata intervals, 8 rounds:
KB swings with 20kg plate
Pull-ups (assisted)
Push-ups

I really need to do more conditioning

edit: oops wrong day
« Last Edit: February 17, 2011, 02:12:24 pm by Weeflerunner » Logged
Jeff Sutherland
Lifter
 
Canada Canada Male 104 posts
« Reply #10 on: February 17, 2011, 02:11:49 pm »

16-02-2011

Max day
Snatch: 90,f,1 92.5,f,f
C&J: 115x1,f,f
Squat: 150x1

Snatch is coming along, finally hit 90 again and 92.5 were both near misses.  115 was a little shaky on the first try, then went and missed the clean on attempt 2 and jerk on #3.
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Jeff Sutherland
Lifter
 
Canada Canada Male 104 posts
« Reply #11 on: February 19, 2011, 06:08:32 pm »

Strength cycle 1, week 4
18-02-2011

Back squat - 90% x 2 x 2 140,145
Snatch pull - 107% (of snatch) x 1 x 2 105
Press - 80% x 4 x 4 60 (did a single with 70 as a test)

Done with 10kg plate, on rower:
Weighted GHD sit-ups - 3 x 10
Russian twists - 3 x 20
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Jeff Sutherland
Lifter
 
Canada Canada Male 104 posts
« Reply #12 on: February 21, 2011, 03:26:17 pm »

20-02-2011

Muscle snatch - 70% x 3 x 3 60
Clean + push jerk + hang clean + jerk - 60% x 3 sets 80,90,100

Front squat - heavy single (~90-95%) 140, 145f
Rack jerk - 80% x 1 x 3 - These became C&J at 110, jerks were off, missed 2 of 3

Overall, felt like a very good workout, tied my FS PR, not sure why the jerks at the end were so terrible, the two at 100 felt easy.
Logged
Jeff Sutherland
Lifter
 
Canada Canada Male 104 posts
« Reply #13 on: February 24, 2011, 03:41:48 pm »

22-02-2011

Max day

Snatch: 80x2, 85, 90, 92.5f
C&J: 90, 100, 110, 120f,f

ran out of time for squatting.  C&J missed the jerk both times, first was way in front, second I balked.

I think Friday will be the day for deadlifting
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Jeff Sutherland
Lifter
 
Canada Canada Male 104 posts
« Reply #14 on: February 28, 2011, 02:32:55 pm »

26-02-2011

Deadlift day!

27-02-2011

Back needed some recovery time after the deadlifts so started with the light day

Power snatch - 80% x 2 x 4 70
Power clean & jerk - 80% x 1 + 2 x 4 90

Wall sit for nowyoutry.com

WARNING - MOST BORING VIDEO EVER


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