ISF's Olympic lifting/ Westside/occational crossfit metacon log - Page 7

Evening workout:
Power Clean and jerk singles: 135 155 175 195 215 225 235(slight press out, but just a timing issue)
Clean pull 2x2: 245
dynamic effort bench press
10x3: 185

Quote

10-10-2008 , 06:48 PM

#152

ISF

old hand

Join Date: Oct 2004 Posts: 1,967

Felt a bit over trained from the heavy cleans yesterday. should have taken a rest day.

tall snatch-hang snatch complex 3x1-4: 95 95 115
2-position snatch (floor, mid-thigh) 5x135

Dynamic effort box squat 8x2: 185
I need some bands or something here. Otherwise I basically have to jump if I want to accelerate through the motion.

Machine curls 2x10: 125

Quote

10-11-2008 , 04:21 PM

#153

ISF

old hand

Join Date: Oct 2004 Posts: 1,967

Did a quick upper body workout
Bench 5x5: 135 185 225 255 255
one arm triceps extension 2x8; 45

Quote

10-11-2008 , 07:37 PM

#154

ActionJeff

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 7,657

how have your numbers and strength progressed since you started the log? nice bench obv

Quote

10-12-2008 , 11:05 AM

#155

ISF

old hand

Join Date: Oct 2004 Posts: 1,967

Quote:

Originally Posted by ActionJeff

how have your numbers and strength progressed since you started the log? nice bench obv

AJ,
My numbers have not progressed nearly as quickly as I had hoped. Below are estimates of my progress:
Back squat: + ~ 40
Front squat: +~ 40
Hang power clean: + 30
Hang power snatch: + 15 (this sucks)
Standing press: + 15-20

My bench probably hasn't moved but is still my most impressive lift with a max around 325.

Todays workout

Warm up
4x5 30" box jumps
Hang power snatch
95x3
115x3
135x3
145x2
155x1
160x1
165F
165x1

Last edited by ISF; 10-12-2008 at 11:06 AM. Reason: spelling

Quote

10-12-2008 , 11:21 PM

#156

ActionJeff

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 7,657

I can appreciate wanting more, but I wouldn't feel too down. I think for the movements you are doing those are pretty solid gains. If you keep up that pace you'll be strong as a bull in another year.

Maybe varying the snatch workouts and type of snatching would help. 15 pounds on a hang power snatch would be the equivalent of like 20-25 on your snatch, which is pretty significant. Especially for 40 pounds on the squat. I think you're just gonna see slow gains there.

keep it up dude

Quote

10-13-2008 , 08:50 PM

#157

ISF

old hand

Join Date: Oct 2004 Posts: 1,967

Was super tired from trying to finish a quarterly letter at work. Basically trying to explain to people why we keep loosing all their money, but tried to get a light workout in.

hang power clean-press complex:
2x3-5: 135
3-position clean-power jerk complex
2x3-2: 165
Superset of back squat and bench press
squat 3x10: 225 (trying to do higher volume to change it up, this was way harder then I expected)
Bench 4x5; 135 185 225 225

Quote

10-14-2008 , 07:48 AM

#158

ISF

old hand

Join Date: Oct 2004 Posts: 1,967

Tried to squeeze a quick workout in before work.
tall snatch-hang snatch complex
3x1-4: 95 115 115
superset of 2-position snatch and dumbbell bicep curls
2-position snatch: 5x135
dumbbell bicep 4x10: 30lbs
Snatch pull
2x3; 185

Quote

10-15-2008 , 08:21 PM

#159

ISF

old hand

Join Date: Oct 2004 Posts: 1,967

Was super tired, but tried to force in a workout.
3-position clean - press complex
3x3-5: 135 145 155
2-position clean:
3x185 2x205

Going to try and do the full five sets with 205 next time.

Quote

10-17-2008 , 07:10 PM

#160

ISF

old hand

Join Date: Oct 2004 Posts: 1,967

Did an short upper body workout today.
Bench 4x5: 135 185 225 245
Dynamic effort press
8x3: 115

Quote

10-18-2008 , 03:32 PM

#161

ISF

old hand

Join Date: Oct 2004 Posts: 1,967

really ****ty day. no strength. think stress at work is just screwing with my strength.
power snatch
135x2
145
155
160
165
170
Hang power clean:
170x2
185
205
235F
235F (dumped it forward. I pulled with my arms way to early)
front squat
3x5: 185 205 225 (should go heavier here)

Quote

10-18-2008 , 05:58 PM

#162

ISF

old hand

Join Date: Oct 2004 Posts: 1,967

Was pissed off that I couldn't get 245 on the hang power clean so went back for a second trip.
Some guy was using the power rack so I started warming up with full power cleans:
135x3
155x3
185x2(floor, hang)
205
225
Power rack opened up so started hang power cleans:
185
205
215
235F
235F
235F
God dammit. I am pretty sure I have the power to get it up. My form just goes to **** when the weight fills heavy and I start pulling with my arms way early.

Quote

10-19-2008 , 01:35 PM

#163

ISF

old hand

Join Date: Oct 2004 Posts: 1,967

Did an upper body only workout:
Standing press
3x5: 135 145 155
185x2
Dynamic effort bench press
8x3: 185
Then a few sets of machine curls with 125.
Hopefully i can start doing pull ups again soon.

Quote

10-19-2008 , 02:56 PM

#164

turnipmonster

Carpal \'Tunnel

Join Date: Jul 2003 Posts: 6,842

how do you fail a clean without dropping the weight?

Quote

10-19-2008 , 04:13 PM

#165

ISF

old hand

Join Date: Oct 2004 Posts: 1,967

Quote:

Originally Posted by turnipmonster

how do you fail a clean without dropping the weight?

On most of my clean failures I just don't pull under it and am able to lower it under control. I had one fail where I racked it with out getting my elbows around and was falling forward and so had to dump it. I dont have easy access to bumper plates so I generally try and avoid dumping. I am generally a pussy so if I am only trying to get under it when my second pull is strong enough to allow me to catch it well above parallel. This was only like my 3rd or 4th clean failure that required a dump.

On snatches my shoulders are strong enough to lower any weight that i have used so far (180 max) under control.

Quote

10-21-2008 , 07:39 AM

#166

ISF

old hand

Join Date: Oct 2004 Posts: 1,967

I did a quick (30min in and out) workout before work.
hang power snatch
95x3 115x3
3-position snatch: 3x135
3-position clean-press-front squat complex
2x3-5-5: 135 145
superset of back squat and bench
squat 3x5; 225 275 285
bench 4x5: 135 185 225 245

Quote

10-21-2008 , 10:24 AM

#167

turnipmonster

Carpal \'Tunnel

Join Date: Jul 2003 Posts: 6,842

do you have any kind of standard way you go from the rack position back to the hang without dumping? I usually just kind of drop and catch, but it feels pretty hard on my wrists to do this.

Quote

10-21-2008 , 07:40 PM

#168

ActionJeff

Carpal \'Tunnel

Join Date: Apr 2005 Posts: 7,657

Quote:

Originally Posted by turnipmonster

do you have any kind of standard way you go from the rack position back to the hang without dumping? I usually just kind of drop and catch, but it feels pretty hard on my wrists to do this.

try bouncing off the thighs, makes a big difference

Quote

10-24-2008 , 08:20 AM

#169

ISF

old hand

Join Date: Oct 2004 Posts: 1,967

Quote:

Originally Posted by turnipmonster

do you have any kind of standard way you go from the rack position back to the hang without dumping? I usually just kind of drop and catch, but it feels pretty hard on my wrists to do this.

I basically let it hit my thighs on the way down.

Today
3x2-position snatch: 135 135 145
3-position clean-press-front squat complex
3x3-5-5: 145 (these are much harder then they sound)
Bench
3x5: 185 225 245
Back squat:
3x3: 315

Quote

10-25-2008 , 01:33 PM

#170

ISF

old hand

Join Date: Oct 2004 Posts: 1,967

had not done pull ups for a while due to a serratus injury incurred surfing about 5-6 weeks ago. Today was a pull up only day
Spent about 20min doing 65 dead hand pullups. this was way harder then I thought it would be. Cranked out 10 reps on the first set pretty easy and then it was down hill from there. Oh well it will come back.

Quote

10-26-2008 , 12:21 PM

#171

ISF

old hand

Join Date: Oct 2004 Posts: 1,967

Wasnt feeling it today, but tried to get a quick workout in.
Hang power snatch
95x3
115x3
135x3
145x1
155x1
165x1
Dynamic effort box jump squats
8x3: 185

My training will take a bit of a turn the next two weeks. Going to try and do some serious body recomp before a vegas trip in two weeks. Will do lots of complexes and higher reps. Maybe through in a set of 20rep squats at the end of leg days.

Quote

10-27-2008 , 09:30 PM

#172

ISF

old hand

Join Date: Oct 2004 Posts: 1,967

Trying to do more complexes and higher reps the next two weeks in conjunction with a reasonably low cal diet in an effort to recomp a it.

4-position clean(floor, knee, midthigh, tall)-press complex
4x4-5: 135 145 145 155
Incline dumbbell press
3x8 65 85 85
Havent done incline dumbbell presses in a while so hoping this stimulates some growth. Going to do highish reps for a bit.

Quote

10-28-2008 , 07:48 AM

#173

ISF

old hand

Join Date: Oct 2004 Posts: 1,967

Started today with some snatches.
HPS:
95x3
115x3
2-position snatch:
135x1
145x3
These felt very good. Was powering up 145 from the hang position with very little leg dip required. these are all high catch power snatches.

Superset of back squat and pull ups
Back squat
3x5: 225 275 295
will try for 305 next time. felt like I had something in the tank.
Pull ups
2x10: bw
still sore from doing a pull up only day on saturday.

Quote

10-29-2008 , 09:08 PM

#174

ISF

old hand

Join Date: Oct 2004 Posts: 1,967

Did a pressing only day.
Bench
5x5: 135 185 255 255 255
i need to stop being a pussy here and just use real weight. I usually work out alone and dont like to bother people for a spot. This is a good 30lbs under my max for 5 reps.

Military dumbbell presses
3x5: 65 75 75
Hadnt done these in a while and was tired from bench. these were harder then they should have been.

Quote

10-30-2008 , 08:02 AM

#175

ISF

old hand

Join Date: Oct 2004 Posts: 1,967

Started out with some cleans
2x3-position clean: 135 165
5x2-position clean(floor, above knee) 185 205 205 205 205
Then superset of front squats and pull ups
front squat
3x3: 225 245 245
pull ups 2x10: bw
My legs were still spent from the 5 rep back squats on tuesday. Still not adapted to the higher reps there.

Quote

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