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Old 01-02-2010, 09:38 PM   #1
downtown
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DT's Permanent Crossfit Log: lifting all the weight

I'm training oly lifts 3x/week for the foreseeable future and have been keeping a log for the past year +, but thought I'd post it here to get the occasional feedback/interaction.

Schedule
Right now will be oly+short metcon 3x/week, pure strength 1x/week + optional additional 1 day a week of CF WOD at my box, which is typically strength/oly lift + metcon or very occasionally longer metcon.

My 2010 / short term goals:
- Remain injury free; focus on form cues every rep.
- CFT 1200 (Dec '09: 1015) Something like 450/200/550 would be ideal, but I'll get there however I can. A sub-goal of mine is to lift heavy every Sunday until I exhaust beginner gains on every core lift - squat, press, deadlift, power clean, bench press. This may occasionally be interfered with by my Saturday oly schedule. We'll see.
- Oly attendance of 95%+ (This is a Tue/Th/Sat schedule)
- Compete in as many oly meets as possible
- Snatch 205# this year, get my snatch above my power snatch and ideally get to 225# on my way to a bodyweight+ snatch long term. And do what I need to do to get there. (Dec '09 snatch: 175)
- Join a new club team - basketball and/or softball, most likely.
- Eat more. At the same time, increase paleo/primal meals from about 65-70% to more like 85-90%.
- Foment societal movement against male skinny jeans.

About me:
Did SS about 2 years ago and went from 220lbs -> 255lbs and then hurt a disc, herniated L5/S1 deadlifting about March 08. Did basically nothing for a year, very occasional CF metcons and occasional strength. Joined a CF box ~May 09 at about 255lbs, 20%BF and had lost a lot of strength. Luckily, the box programmed strength regularly and was able to get back on track. Started oly lifting regularly about 8-10 weeks ago or so with a group and coach at that box. Love it.

As of this date, 30 years old, 6'6" 240lbs up from about 235 a month ago. BF% ~14% according to one of those crappy handheld BF meters. Try to eat paleo+dairy (+lots of milk) most of the time, per my note above.

Other things about me:
I listen to metal.

Current PRs:
Bench Press: 3x5x210lbs, 12/09 (train BP very occasionally, only 1-2x/month)
Clean: 240lbsx1 (fail jerk), 1/10
Crossfit Total (Squat+Press+Deadlift): 1015lbs, 12/09
Deadlift: 455lbsx1, 12/09
Front Squat: 225lbsx1, 10/09 (guessing this is higher now, just haven't tested recently)
Overhead Squat: 225lbsx1, 10/09 ( guessing this is higher now, just haven't tested recently)
Power Clean: 235lbsx1, 11/09
Power snatch, 175lbsx3, 12/09
Press: 175lbsx1, 11/09
Snatch: 175lbsx1, 12/09
Squat: 335lbsx5, 11/09
Squat: 385lbsx1, 11/09

On notation:
For oly lifts, A% x B x C indicates
A = % of 1RM, day or overall as noted
B = reps
C = sets
I don't know why we use this notation, but whatever. It confused me too at first - seems like I see this all over the place for oly stuff though.

For strength, I'll use the standard 1x5x415, 1 set of 5 reps at 415.

Welcome discussions, questions, criticism, etc.

Thanks,
DT

Last edited by downtown; 01-02-2010 at 10:05 PM.
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Old 01-02-2010, 09:47 PM   #2
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1/2/2010

WU:
500m row
DROM, dynamic stretching

Barbell complex:
Power clean, lunge w/ right, lunge w/ left, push press, back squat
5x45#
3x95#

Oly Programming:
Work up to 1RM snatch for day
175#
85%x8x1 (85% of day's 1RM)
150#

Work up to 1RM c+j for day
225# (missed jerk on 240#, PR for clean by 5# though, probably missed a successful c+j at 230-235# but was running low on time so coach said go with 225#). My jerk sucks and needs a ton of work.
85%x6x1
195#

Front Squat:
85%x2x2
205#

Metcon:
3 rounds
10 turkish get-ups (5ea arm)
10 20" box jumps

Used 24kg KB for TGUs - tough one toward end. Didn't keep time, focused on form for TGUs - Prob took about 10-15 mins, but seemed like eternity.
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Old 01-02-2010, 10:03 PM   #3
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Re: DT's Olympic Weightlifting, Strength & CF Log

Also of note, we don't always lift heavy singles, but we are on a heavy rotation for about the next 4 weeks. I don't program this, my coach does.

A better progression for a strict beginner (or at least what my gym does) is ~4 weeks of 2-3x/week basic movements (OHS/FS/lift variations, etc) at lighter weights and higher reps, 4 weeks of intermediate movements including snatch deadlifts, high pulls etc etc and the lifts at medium weights and reps, and finally the above programming once things are dialed in... this is a relative term, since I still struggle regularly with form and hope to make gains just on form improvement for the next year, at least.
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Old 01-03-2010, 11:16 AM   #4
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Re: DT's Olympic Weightlifting, Strength & CF Log

Very cool. Interested to see the programming.
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Old 01-03-2010, 11:54 AM   #5
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Re: 1/2/2010

Quote:
Originally Posted by downtown View Post
WU:

Oly Programming:
Work up to 1RM snatch for day
175#
85%x1x8 (85% of day's 1RM)
150#

Work up to 1RM c+j for day
225# (missed jerk on 240#, PR for clean by 5# though, probably missed a successful c+j at 230-235# but was running low on time so coach said go with 225#). My jerk sucks and needs a ton of work.
85%x1x6
195#
Oops I made a mistake, these were singles. Should be as noted here, %1RM x reps x sets for oly stuff I'll post, this confuses me on occasion since I was so used to sets x reps x weight for a long time, and still use that notation for non-oly stuff.
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Old 01-03-2010, 01:50 PM   #6
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Re: DT's Olympic Weightlifting, Strength & CF Log

Downtown,

Where do you train?
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Old 01-03-2010, 02:44 PM   #7
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Re: DT's Olympic Weightlifting, Strength & CF Log

Quote:
Originally Posted by <3_Tha_Grind View Post
Downtown,

Where do you train?
Windy City Crossfit. I posted a short, positive review of it here.
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Old 01-03-2010, 02:53 PM   #8
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1/3/2009

Open Gym (i.e. this is my own programming, which will almost always be strength work.)

Weighed 242 this morning.

WU: light 500m row, DROM, dynamic stretching

Strength work:
Squat (low bar)
3x5x335# (3x5 PR)

Bench Press
3x5x215# (3x5 PR - I don't train BP that often. This was pretty easy, prob had 2 more reps in me on last set and will try 225 in a couple of weeks.)

Normally would have some pulling here, but still a little sore - I deadlifted Thursday (3 days ago) and did heavy c+j and all those TGUs yesterday, so just did light work to finish up.

10 back extensions
10 GHR situps
10 back extensions
10 GHR situps
10 back extensions
2 GHR situps (back felt very tight, so quit here)

1x5 deadhang pullups... almost got 6, here is where weighing 242 doesn't help me.
1x10 deadhang pullups with green band
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Old 01-04-2010, 01:22 AM   #9
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Re: DT's Olympic Weightlifting, Strength & CF Log

Welcome. Looks interesting. We have similar totals in the slow lifts and I don't do quick lifts (as of yet). Similar bodyweights, too. Good luck.
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Old 01-04-2010, 03:42 AM   #10
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Re: DT's Olympic Weightlifting, Strength & CF Log

Quote:
Originally Posted by downtown View Post
Windy City Crossfit. I posted a short, positive review of it here.
Thanks, I go to school in Lincoln Park (DePaul)

I may have to check that out. I am looking into learning the oly lifts/incorporating them into my programming in the next month or so

GL with your progress
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Old 01-06-2010, 01:33 AM   #11
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1/5/2009

WU:
DROM, dynamic stretching, jump rope, a few 20lb wallballs

Oly Programming:
Snatch
Find 1RM for day
185# (PR by 10#... just form issues ironing out a bit, felt good today even though I was forward on my toes for some reps)

then 90% of thatx1x6
165# (missed 2nd rep forward on toes, but repeated sucessfully... was also jumping forward a few inches today, have to watch that)

C+J
Find 1RM for day
225# (clean PR of 245, missed jerk badly... still need lots of work on jerk, specifically involving posterior chain and driving back foot far enough back.

90% of that x 1 x 4
205#

Was supposed to OHS 90%x2x2 but skipped that to get to metcon (was running slowly on other lifts.)

Metcon:
15-12-9
45lb OHS
Burpees

I hate burpees.
5:30
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Old 01-06-2010, 01:39 AM   #12
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Re: DT's Olympic Weightlifting, Strength & CF Log

This is a sweet log. I usually tell people to put videos up to get their form checked. I just want you to put videos up to because I want to see some sweet o lifting. Please?
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Old 01-06-2010, 03:25 AM   #13
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Re: DT's Olympic Weightlifting, Strength & CF Log

Doing the full lifts with good technique at 6'6" would be amazing.
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Old 01-08-2010, 01:00 AM   #14
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Re: DT's Olympic Weightlifting, Strength & CF Log

Thanks for the responses. I doubt I can get good video anytime soon, but I'll keep it in mind and get it if I can. I'd like to analyze my lifts a little more closely.

I don't have good technique by any means. There are several parts of each of my lifts that need a lot of work. So I agree, doing the full lifts with good technique would be amazing and I am working to get there; it will be a long road and I'm just at the beginning.
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Old 01-08-2010, 01:05 AM   #15
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1/7/2010

Felt like crap today, probably one of the most stressful days I've ever had.

WU:
DROM, Dynamic Stretching

3 rounds 10 reps of ea
air squat 1st rd, pvc ohs 2nd, 45lb bar ohs 3rd round
ring row (vertical to ground)
situp
pushup

Oly programming:
Find max snatch for day
165 max... missed 185 baaarely 3 times. Sometimes the bar eats you. Positive I would have gotten 175. Why didn't I? I don't know, I kinda rushed through things today and wasn't very focused.
85% of that x 1 x 8
155#
power snatched 5th and 8th rep... just sloppy work.

Find max C+j for day
225#

2 attempts at 245#. Cleaned 245 no problem 1st time, hit my chin with the jerk. Ffff. Missed clean on second attempt at 245, just barely. Jerks felt a little better today in my attempts leading up to that though. Read a bunch about jerking in my Everett book and also around the Internet. Yes, very funny. I almost googled "jerk tutorial" but added "weightlifting" just in time.

85% of that x1x6
185#
Was very tired from the 1rm attempts, which included successful lifts at 135x3,185, 225x2. So stepped it down to 185 and focused on form.

Find Front Squat 1RM
255# (PR)

went up pretty easily and my 1RM low bar back squat is probably around 400, so thought I'd shoot for the stars with 295. Pinned me down, and took enough out of me that I didn't try a more reasonable 265-275. The only time I felt good all day, so I thought I'd go for it, I'll get around 300 within a month or two, and hopefully my jerk will catch up.

metcon:
3 rounds
10x20lb wallball
broad jump (about 20-25 meters)
3-4 min or so

Got really winded from the broad jumps. Like super winded... my metcon capacity has taken a small hit in the past month or so. Meh.

Last edited by downtown; 01-08-2010 at 01:17 AM.
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Old 01-08-2010, 01:16 AM   #16
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Re: DT's Olympic Weightlifting, Strength & CF Log

Yeah, way to slow me down on that team metcon.
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Old 01-08-2010, 01:17 AM   #17
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Re: DT's Olympic Weightlifting, Strength & CF Log

there's a lot of talk going on about heeled weightlifting shoes in the monthly thread, perhaps you could give some reviews (if you use something like the do-wins/adistars) or give some advice on what works best.
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Old 01-08-2010, 01:27 AM   #18
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Re: DT's Olympic Weightlifting, Strength & CF Log

Quote:
Originally Posted by 7ontheline View Post
Yeah, way to slow me down on that team metcon.
Troll itt imo.
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Old 01-09-2010, 04:19 PM   #19
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1/9/2010

WU:
DROM, Dynamic Stretching
30 burpees at an easy pace

Oly Programming:
Find 1RM snatch for day
185#

90%x1x6
165#
Missed 4th and 5th single... wasn't locking out my shoulders correctly. In retrospect may have been starting with my hips too high/chest too low.

Find 1RM C+J
235#
Again cleaned 245# and failed jerk.

90%x1x4
215#
I think my left wrist flexibity is limiting my jerk. In any case, felt better when I gripped the bar more toward my left palm before the jerks toward the end.

Programming called for 90%x2x2 back squat, but skipped that today (will squat/press/DL tomorrow).

Metcon:
3 rounds
250m row
7 pullups on rope attached to pullup bar

2nd 2 rounds were jumping pullups. These were tough.
I forget my time. 6 mins or something.
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Old 01-09-2010, 04:30 PM   #20
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Re: DT's Olympic Weightlifting, Strength & CF Log

if the jerk is your rate limiting step have you thought about programming specifics to address this?
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Old 01-09-2010, 04:42 PM   #21
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Re: DT's Olympic Weightlifting, Strength & CF Log

Quote:
Originally Posted by AZK View Post
if the jerk is your rate limiting step have you thought about programming specifics to address this?
Yeah. I've tried to add a split foot transition drill previous to my warmup, but haven't noted this here. I think this has helped a little. It's just hands on hips in jerk stance, transition to split as fast as possible.

We don't have jerk blocks at my gym (though supposedly we're gona build some soon), so jerk specific drills are tough. Ideally I'd just work at jerking 235-255 over and over along with a couple of drills like jerk balances and split jerks from being neck, but cleaning that weight gets you tired very quickly, obv and on top of that lowering jerks for multiple reps is just about one of the toughest things I've done at the gym. It sucks. So for drills, it seems like just focusing on the jerks themselves and form cues works the best for me until we get some blocks.

Last edited by downtown; 01-09-2010 at 04:45 PM. Reason: the only reason I say 235-255 above is that 215-225 is pretty easy for me (I can push press this no prob)
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Old 01-09-2010, 07:57 PM   #22
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Re: DT's Olympic Weightlifting, Strength & CF Log

How much can you press?

Edit: sorry just saw the OP (175lbs). Yeah, tech tech tech blah blah.

Try to do a very shallow dip, like think of just flexing your knees and going back up as fast as possible. No reason you shouldn't be able to jerk 270+.
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Old 01-10-2010, 03:09 PM   #23
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Re: DT's Olympic Weightlifting, Strength & CF Log

Strength Day (Open Gym)

WU:

DROM, dynamic stretching, 500m row

Strength work:
Squats
3x5x340#

Press
3x5x146#

Deadlift
1x4x420#

The 2.5 plate + pin + a 25lb plate fell off one side of the bar after my 4th rep... so didn't get my 5th rep obv. I need to quit using the bumpers for DLs since they take up too much of the bar, and just use the metal plates. The bumpers at my gym are just more accessible, so that's why I haven't used the metal plates up to now.

Finished up with 3x3 ring dips.

Last edited by downtown; 01-10-2010 at 03:15 PM.
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Old 01-12-2010, 11:20 AM   #24
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Re: DT's Olympic Weightlifting, Strength & CF Log

Reposting from general thread
1) for my own record of when this started in case it flares up again
2) to maybe get other responses

Quote:
General question about shoulder tightness and lbbs.

I've never had any tightness with lbbs training on and off over the past 2 years. The past 2 times I've squatted 3x5 sets though, I've had what I would describe as general "tightness" in my left shoulder.

I do shoulder dislocates / wrap arounds / PWO shoulder stretching and haven't had any known mobility issues (though maybe this is one?).

I'd generally describe it as on my back directly inside the shoulder (edit: at the joint), at the approximate location of my rotator cuff. Though I am a total anotomy noob and have no idea what I'm talking about w/r/t what hurts, this is just the general area.

2 occurrences of this "tightness" recently
1st time) 2 squat sessions ago, just dropped weight rather than put it back on pins after 5th rep of set b/c shoulder felt very very tight and painful.

2nd & 3rd time) last session, not painful enough that I had to drop weight, but just had to sit under the bar for a second when I reracked because of general discomfort, which lasted only about 3 seconds.

I have no pain in day to day movements or any other activity including presses, heavy cleans, jerking, snatching, pullups, etc. Just LBBS seems to piss it off, and not my right shoulder, just my left. In fact, when I try to "stretch it out" after, I can't even recreate the pain.

Sound familiar to anyone?

Edit: maybe I am dropping my left elbow while squatting?
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Old 01-12-2010, 11:40 PM   #25
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Post 1/12/2010

WU:
DROM, extra DROM focusing on L shoulder, dynamic stretching, 8min PVC OHS 20sec on 10 sec off, Burgener WU w/ 45# bar

Oly programming:
Find 1RM Snatch
195# (PR)

Hit 185# and felt really good, missed 195# just barely then hit it next try even though I was a little bit forward on my toes (my bad habit). Felt really good about this PR.

85%x1x8
165#

Again forward on the first one, later reps felt better when my 2nd pull was closer to my body.

Find 1RM C+J
215#

Left hand/shoulder just not in it today, maybe was favoring it because of injury/tightness/whatever. Maybe was just being lazy after hitting snatch PR.

85%x1x6
185#

Nothing remarkable. Worked on form. Tried a rep with wider hands on jerk, but this really pissed off my shoulders. 185# is pretty light for me, so this was more form work even though this should be a heavier day.

Front squat
90%x1x3
225#

Metcon:
3 rounds
30 sec knees-to elbows
30 sec 45# thrusters
30 sec box jumps (26"?)
1 min rest

was in 8-10 rep range for all sets
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