Power snatch
20x5x2
40x5
50x3
60x3
70x2
80x2
90
95xfx3
Very, very slow on 3rd pull
Pain again in R shoulder on catch (especially slow catches)... f.

Power clean
warmups
110x3x3
felt heavy, slow on 3rd pull here too

Front squat
101x2x6
light and easy

KB clean + push press
16x5R+5L
32x[(5L+5R)x2]x2 sets

Bicep curls
Kettlebell 16 x 10L+10R
Barbell 20 x 20 x 2

3.13.2011

squat
180x1x6

press
72x5x3

car push
~40m x 4
2-3 min rest between sets

3.15.2011

squat
146x5x5

Power snatch, focusing on light reps with perfect and fast 3rd pull at weight where 3rd pull slows at all
warmups
70, 75, 80 (slowed a little on 3rd pull at 80)
75x1x6, short/little rest between reps
very light and easy - staying light for my R shoulder for now (no plan going forward)

Power clean
warmups
90x3
100
110
120
130xf
120
125
130xf
120xf
120
120xf

Front squat (light/recovery)
105x3x6

1-arm power clean and push press
R: 20x1+3press
L:20x1+3press
L:40
R:40
L:50 (probably max for L)
R:50 (easy)
R:60 (vid linked)
R:70xf press (very close, just lost at top of press)
R:cleaned 70, didn't attempt press as wrist felt weird on the catch

Press
74x5x3

Squat
182x1x6

Deadlift walk
-from one end of platform DL, walk to pins set at above knee on other side of platform, set on pins, lift again immediately, walk back, DL again, etc.
lighter warmups, 20, 70, 120 x lots
2 trips + 1DL at 150, then double overhand grip gave out

Barbell bicep curl
20x20x3

Squat
152x5x5
easy

since i'm too lazy to go through your log and add it up, do you know what type of back squat/fs split you do? just in terms of general frequencies?

No, I don't know.

Right now I'm just doing a Rippetoe-style 5x5 back squat program and using front squats as recovery, so essentially not front squatting at all. I'm just focusing on strength for now though. One problem I suspected with a lot of the squatting involved in the programs in Everett's book is that I think those programs assumed a higher level of base strength and that the trainee needed periodization over months, whereas at the time I was weak, should not have been following programming like that, and would have been better just doing some sort of basic linear progression on back squat to get stronger.

To answer your question though, when I was doing more of my coach's programming and Everett's programming, I'd guess it was slightly more front squatting than back squatting.

Anecdotally, I made my best progress strength-wise when doing the Russian squat program with front squats (156 to 175 in 6 weeks). I might run that same 6-week program this summer with back squats, as my only goal this year is to squat 250 and I basically ****ed around and did nothing this year until the past few weeks, so I just want to focus on base strength for the next few months.

what was the russian program?

http://weightliftingexchange.com/ind...182&Itemid=111

Good observation IMO though I would still FS with a strength-based stimulus in mind. Clearly there is large carryover between the two movements but still might be worth doing some heavy singles or doubles from time to time.

3.26.2011

Snatch
up to 100
110xfx3 - pretty slow lockout, slow 3rd pull, etc.

Clean
up to 130
140xFx3

Clean pull
150x1x5

Front Squat (light)
110x2x6

vid of snatches 100 and 110xfx3

Is your slow 3rd pull due to some sort of fear of re****ing up whatever was wrong with your arm?

That might be a ******ed question.

No, it's not a ******ed question. It's not that, it's just being out of practice.

My left elbow (old tendon injury that lasted about 6 months last year) actually felt bad today during extensive warming up, but eventually felt just ok enough to say **** it and go. My right shoulder felt fine, which is the current injury (?) I'm more worried about.

Squat
188x1x6 - no energy today, amazed I got all these. I could have taken a nap before each rep.

Press
60x5
70x5
80x3

KB Swing
1px15x1 warmup

KB Snatch
1p x 5R + 5L
2p x (5L + 5R + <30s rest) x 5 straight sets

KB Wood Chopper
1p x 10ea side x 3 sets, minimal rest btw sets

Squat
158x5x5

My calf felt really tight on Sunday night (3.27), so I rolled the **** out of it with a lax ball and did a lot of static stretching. I could barely walk on it right after, and it was very tight yesterday but felt ok today after warming up so I went ahead and squatted. Gonna have to keep an eye on it though, and skipped scheduled farmers walks tonight because it felt tight again when I was done squatting. Stretched and gonna roll again.

i've noticed you seem to make pretty big jumps when you are lifting (like 130, then 140xf, or snatch 100, 110xf). any particular reason you don't try smaller increments (even 5kg at a time)? i know you're a lot bigger than i am so maybe that's part of it but i guess i feel more comfortable going up w slightly smaller increments toward the top of my range.

There's not really a rationale. I just go based on feel. 100 and 130 felt good so I probably made too big of a jump. I'm sure if I had a coach that I would not make jumps like that. Normally I'd make jumps in increments of 5 and then 1-2 near max. If you look back in my log, I make smaller jumps to max attempts.

Nice snatch DT. Whenever I see your name I sing 'doontoon' in Groundskeeper Willie voice in my head fwiw.

ty, I approve of all Simpsons character voices except for Nelson's "haha" when directed at me.

4.2-4.3.11
Missed two workouts because I had a death cold. If you ever have kids, know that they are adorable germ factories and will give you weird new viruses literally every other week or more. Got out and walked a bit and went for an easy hike though.

Also, the downside of weekend warrioring most of my training is that if I'm sick it's more like I miss a week than just a day or two.

4.5.11
Squat 162x5x5
If I can squat this while feeling like I do today, I am definitely good for +10 from here on my 5x5 when feeling good. I will just go up 4 again for next week though, as my progress has been fine so far.

Hang Power Snatch
20x10
40x5
50x3
60x2
70x2
80x1
85x1
R shoulder felt bad so I stopped

Power Clean + 3 FSs
110x1 complex x 4

Squat
190x1x5
190x2x1

Felt good, easy, bar speed was good.

30s walkout/static hold with 250

Also went for a short hike this morning. Not much time to lift this weekend.

Squat
166x5x5
Bull**** sleep (check) and bull**** eating (check) is not going to get me further than this week. No one rep was impossible, but taken as a whole this squat day was a bitch. Also I'll likely need 3 days between my heavy day and my 5x5 day next week.

Press
34x5
42x5
51x3
55x5
63x5
72x5+ (6)
25x10x5

Weird injury. When I walk down stairs and my left Achilles touches the back of the previous stair, it is one of the most painful things possible. Feels like someone is driving a knife into my lower calf/achilles. Otherwise to the touch, massage, roll, etc. the whole area is fine. It hurt (going down stairs) previous to and after my volume day, but not during. Up stairs, fine. Walking, fine. Running, who knows, why would you run somewhere?