My elbow is ****ed up. I talk about this earlier.

Heal and in the meantime get stronger. I also answer these questions earlier in my log.

Forgot to add I did 3x10x45# ea arm dumbbell curls at the end of this session. Not sure if this is helping or hurting my elbow. Very sore at injury site today (day after).

Currently my elbow injury is going on 13 or so weeks. Very frustrating.

Thinking more about my my current lack of aggressive lockout ability, I think my current plan is to again avoid overhead work and try to heal up. My form is never going to get better grinding through the injury and not being able to lock out properly.

So for the next 6 weeks, no:
-snatches (just pulls)
-ohs (whatever)
-pullups (full extension can be painful, may play this by ear though)
-heavy jerks (may play this by ear too, as some days are better than others)
-kb jerks
-thrusters (I don't do these anyway, so again whatever)
-handstand B.S.

Cleaning will also be day-to-day based on if it hurts elbow at all (sub pulls as needed)

I may also wait to re-add bicep accessory work, or also take that on a day-by-day basis.

---

Day 2 of front squat cycle

6-week squatting plan right now:
Sunday - high bar back squat
Tuesday - Front Squat
Thursday - Front Squat
Saturday - Front Squat

7.15.2010
WU: drom, stretch, jump rope, air squats, double unders, jumping squats, pushups

Oly Programming:
Clean pulls
70%x5x5 - 225#
Easy.

Front Squat
80%x3x6 - 285#
More of a mental challenge than anything. Was pretty sore from Tuesday's front squats (because I had rested for comp) and the gym was an oven.

Accessory
6x5xknees-to-elbows (was supposed to be 3x10, but I'm too sweaty to hold onto the bar for that long).

I haven't read through this whole log, but I see your elbow hurts. Have you ever tried ART and/or Graston?

Yeah, tried all that before going to ortho. Just reading quickly on the web I'm pretty sure Graston's what my chiro did. Also had 3 ART sessions. Ultrasound at all of those. No luck.

WU:
Drom, stretch, wallballs, light kb swings

Oly programming:
Power snatch (sub pulls)
70%x2x3 - 170
75%x2x2 - 185

Power Clean
70%x2x2 - 210
75%x2x2 - 225

Front Squat
80%x2x6 - 285

Open gym, wanted to push press and work up to a deadlift heavy single. Hadn't done either of these in quite a while.

Push press
10x45
6x95
4x135
2x185
2x225
255 (PR)
275 (PR) really easy
3xFx295 close
2xFx285
3x3x225 easy

Deadlift
10x45
5x135
3x225
2x315
1x405
1x455 (double overhand)
1x495 (mixed grip, old PR?)
1x515 (PR)

Conservatively had 10-20lbs more in the tank, maybe 30 but I'm in the middle of a heavy front cycle so just wanted to keep it easy (enough). Happy with the PR though.

*Front squat cycle that is

Youtube's #1 related link on the side of your C+J miss video is labeled "Cow Sh*t to Clean Water." Nice

Super-advanced lift-quality analyzing algorithms, I guess!

omg sick DL

Thanks, I was pretty happy as I had not deadlifted in 4 months (March 27th). I guess squatting + fast pulls are enough to keep DL in form... ? I didn't know what to expect, to be honest.

very nice!

Thanks!

something I posted in Parlay Slow's log

Right now when I've worked with an experienced coach, I've worked up in weights until form broke down and then worked at that weight. A couple of months ago that was 100/110, but since my injury it's something more along the lines of 90/105... which obv sucks according to my other strength numbers.

I work out with a group and don't control my own programming. My coach is good for beginners, but not as helpful for a few people who are past, say 3-4 months. As a noob to oly lifts it was great, but now it's pretty frustrating. I'm going to be doing my own programming in about 6 weeks or so (at which time I am hopefully feeling better, or at least able to snatch again) and will definitely focus on attacking heavy weights more often, if not Bulgarian style. For various reasons I'll have more time too, which will be awesome. Finally, I'll also have better (though less frequent) coaching and hopefully more opportunity to do more frequent video review.

All in all my (CF) gym was really good as an intro to oly lifts, but even as one of the better CF gyms it will be better for my training to move on.

WU:
drom, stretching, lots of dynamic stuff kicking, hopping, lunging, broad jump, etc.

Oly Programming:
Week 2 Day 1/3 of Russian squat routine
Front Squat
80%x4x6 - 285
Not as hard as I thought it'd be, which is good since Saturday will be 80%x6x5 and there's a 80%x6x6 next week.

High Hang Snatch
I think this was supposed to be 40-50%x2x? and focus on 3rd pull, but I didn't do it since I can't practice aggressive lockout b/c of my elbow and there's no point in my pulling 50%.

2 mins non-continuous handstand. Focus on active shoulders.
I experienced with a pretty narrow grip, which didn't bother my elbow. Did 3x40s ea. My limiting factor on these is that my head feels like it's going to explode onto the floor.

Added alternating arm db bicep curls
2x10x45 ea arm
1x12x45 ea arm

Are you going to move your training out of the CF gym or just ignoring the coach?

Supposedly there will be an option sometime soon at our gym to get personalized programming for oly and more flexible training hours, but I'm moving away (not far, just to 'burbs).

I'll miss a really good training group and place where I learned and felt comfortable, but to be honest I'm just about grown out of what they can offer me at this point so it was probably time to move on anyway. Will only miss the social aspect, which was important to me (compliance, routine, friends, etc). I think a lot of people on 2p2 underestimate the importance of this, especially beginners.

They just have ****ty willpower.

Wu:
Stretch, drom, jump rope, air squat, jumping squats

Oly programming:
Snatch shrug
80%-90%-100%-105%-110%... x3x5
195-225-245-265-275
Easy

Front squat
80%x2x6
285
Easy

6 sets of 5 on Saturday at same weight. Will be tough. Same weight 6x6 in a week.

20s on 10 s rest l-hang from pu bar
4 rounds
Kept upper legs up but not feet. Abs pretty sore and tired already, this was dumb.

WU:
Drom, stretch, jump rope, pushups, light front squats

Oly programming:
Week 2 Day 3/3 of Russian Squat Program
Front squat
80%x5x6 - 285
This wasn't as hard as I'd thought it would be.

Added alternating db bicep curls
45 lb x 12 ea arm x 3

7.27.2010

WU:
Drom, stretch, jump rope, pushups, air squats, straight leg situps, jumping squats, double unders

Oly programming:
Power Clean + Jerk
65%x2x3 - 195
70%x2x2 - 215

Week 3/6 Day 1/3 of Russian Squat Program
Front squat
80%x2x6 - 285

Added reverse wrist curls to work extensors
3x50x10# DB each side

Oly programming:

Russian squat program week 3/6 day 2/3
Front squat
80%x6x6 - 285#

More of a mental grind than anything. 6th rep in 5th and 6th sets were tough but not really in doubt.

but finding good people to train with is not something we really have in our control