2/17/2010
Basketball. I sucked. Barely worth noting.

2/18/2010
Substitute coach today...

WU:
DROM, dynamic stretching
12-9-6 OHS, 24" box jump
handstand holds

Oly Programming:
Muscle snatch from power position (static start)
3x10x120#

Snatch Pull (just shrug, no high pull) from hang
3x10x135#

Snatch DL
3x10x135#

Stiff-legged snatch DL, start from top and lower until back can't stay straight and back up
3x10x135#

My grip and lower back were both giving out. Tough day.

1x135 barbell bicep curl

Metcon:
3 rounds of
24KG kb swing while partner does squats
10x225# back squat

FFFFF this was horrible. Too much for my lower back, I didn't do the last rounds of KB swings. I probably shouldn't have done this at all.

Taking today (Friday) off, then I have a oly workshop tomorrow that should be sweet.

sick curl. How often do you actually curl? Chinups? Is it a PR?

Literally never curl. Chinups maybe once a month, but maybe not in a couple of months. Oly lifts + occasional deadhang PUs ftw I guess.

That should be on the whiteboard imo.

video required. moving elbows = no rep imo.

A better idea than most 315lbs DLs in 30m.

1/20/2010

Attended a workshop with a USAW Senior International Level Coach and 10 other lifters.

WU:

Watched some snatch video, broke down and did the following (areas of focus/cues for me in parentheses):
OHS (elbows turned out, I was fine on this; need some mobility work on my right wrist accd to the coach who noticed wrist flexibility issues right away, and my wrist was sore as well)
Snatch balance (quick feet, ride it down rather than jump under, fine here too)
Snatch from power position, 40kgx5
Hang position pull 40x5x1, 50x5x1
hang sn 50x3x1 (practice scoop and hitting power position every time)
sn liftoff 50x5x1 (pull knees back, constant back angle)
snatch 50x3x2 (elbows over hands through pull, pull into knees off floor)

clean video
Power clean from power position 70x5x1
Hang clean 90x5x1
liftoffs from floor 90x5x1
power clean 100x3x2 (got a cue to keep my shins closer to the bar before liftoff / knee more forward)
power clean 110x3x1
clean 120x1x1 (265 lbs) (PR)
Barely able to get out of the hole, but apparently I pulled this almost high enough to PC.
clean 122x2xF

Several mobility exercises thrown in throughout as well. Very good learning session, and best of all I was there with 2 other lifters from my gym and the Sr. International coach said we must have been getting good coaching as our form was pretty good for our level of experience. I'm excited to take these notes back to the gym.

Uhh the above post should say 2/20/10 not 1/20 obv.

Decided to take my time and mostly work on snatch on Sunday.

WU: DROM, dynamic stretching, PVC OHS

Snatch:
45x5x2
75x5
95x5
115x3
135x2
155x2
175x1
185x1
195x1
200x1 (previous PR, better form this time though)
205(6xF)
I was right there every time and pulled high enough, it will just be a short time before I can get this weight.

Press:
3x5x150#
Felt pretty good, might be able to get 3x5x155 next time I press.

High-bar back squat (looking for 1RM, never tested before):
2x5x45
1x5x135
1x3x185
1x2x225
1x1x275
1x1x315
1x1x345
1x1x365 (high bar PR) This is about 60-70lbs lower than my lbbs.
375xF

WU:
DROM, Dynamic Stretching
3 rounds of 10 wallball, "inchworm" (walk out on hands, up with straight legs) 10m, walking lunge 10m

Oly programming - Start of new Strength & Power Development Phase (Tu/Th/Sat):
Snatch Complex: 1 power snatch + 2 full snatches = 1 rep (% x reps x sets)
65%x3x2
130#

70%x3x3
140#

Jerk
70%x3x2
175#

75%x3x2
185#

Clean Pull
90%x7x2
235#

90%x5x3
235#

"Metcon":
As many 225# front squats as possible in 1 min, drop the bar and it's over.
9 reps then dropped at about 45 seconds... definitely had a few more reps in my legs, just lost tightness from fatigue from all the other work today.

Played basketball tonight in my league.

Nothing extraordinary other than I almost manslaughtered some ~5'5" 115lb dude who (moving) picked me and lost the collision (me: 6'6" 251lbs) when I didn't notice him. I think he was outside/below my peripheral vision.

I don't really get these midget waifs who try to push me around in the lane. There's always at least one of them every week. Maybe it's their idea of cardio? I want to tell them, I'm not a sled bro. It plays out like the scene in an action movie where the hudge dude gets punched and just slowly turns his head back after the punch like nothing happened. Hi I weigh twice as much as you and am clearly much stronger, just relax and run around me or something mini-me.

Anyway, not really enjoying basketball that much since my team (and I) suck pretty hard, so looking forward to getting back to Wed cardiotarding/CF or something else in about a month.

lol

Sounds like I would enjoy it by, by the sound of it

WU:
DROM, dynamic stretching, 500m row, 6x 24kg turkish get ups - 3ea side.

Oly Programming:
1 Power Clean + 2 full cleans complex
65%x3x2
175#

70%x3x3
185#

Clean High Pull
70%x5x2
185#

75%x5x2(maybe was 3 sets?)
200#

Snatch Balance
65%x3x2
125#

70%x3x1
135#

75%x3x2
145#

Metcon:
9-6-3
2x24kg KB Thruster
32kg KB Swing
Pullups
3:41

Weight 255.5 this morning, and my handheld BF% meter said 16.5%BF. Around (I think) mid to late December I was 239lbs with 14.9%BF on the same meter. That is about +11 lbs of LBM. I am pretty happy about this.


WU:
DROM, dynamic stretching
10pvc OHS, 10x 16kg KB swings, 10 ring rows
+ 2 rounds of 10x45# OHS, 10x 16kg KB swings, 10 ring rows

Oly Programming:
3-postition snatch (floor, knee, mid-thigh)
65%x2 sets
130#
70%x3 sets
140#

Snatch Pull
90%x7x2
90%x5x3
180#

High Bar Back Squat
60%x6
225#
65%x6
235#
70%x6
255#
75%x4x4
275#

don't want to rain on your parade, but from what I gather, you aren't a novice by any means, even if you were.... 239 -> 255 with 11 being lbm is HIGHLY unlikely. Unless you are awesome. Which you might be. Given my recent scourge of lyle mcdonalds forum I really dont think this is possible...but again...I could be wrong...

using a handheld meter to judge lbm gains over a ~15lb weight gain is definitely dubious.

255 at 16.5% is over 210lb LBM and close to 26 adjusted FFMI.

A long time ago I liked a band called Rain on the Parade.

You're probably not wrong, the accuracy of my BF meter is definitely suspect, but I thought the relative accuracy could be in the ballpark - it gives pretty close results (I don't think it's ever been more than +/-.5, but I don't know) day to day, and I only use it in the morning right after waking up. Def possible that LBM is off by +/-5 lbs, I'd say. Well, not +5 I guess!

Re: beginner, I trained about 11x/month May-Sept09, and 17x/month from then until now though, and only really ate a lot for the past 6-8 weeks, so I guess there's an outside chance I'm still making novice gains. I am a special snowflake. Wait... well. No. Maybe. Probably not.

i think i had a rain on the parade cd. or my friend did.

I just realized my calcs were off, I used to be 13.9%BF, not 14.9%. So a little over 8lbs lbm gain over 16lbs, large margin of error yada yada.

In other news I have a f fever and feel like ****, so probably can't squat/bench/dl tomorrow. FFFFFFFFFFFffffffffffffff.

Take some ibuprofen, you'll be fine

WU:
Lunges w/ twist, Inchworm, broad jump

Strength:
Bsed this off of 90% of my 1RM since I'm coming off being sick this weekend and not feeling 100%

Back Squat 1 x 5 @ 65%
255#

Back Squat 1 x 5 @ 75%
295#

Back Squat 1 x 5 or more @ 85%
335#x10reps

3 rounds for total time:
7 hang squat clean, 135lb (85lb)
21 deadlift, 135lb (85lb)
rest 90 seconds
Smoked 1st 2 rounds super fast and couldn't even clean the weight after 3 reps in the last round, my hips and back just were 100% smoked & super pumped/tight. Should have sandbagged the squats to game the metcon CF style imo. (j/k, in case you are slow)

4 sets for max reps:
burpee - 30 seconds on / 30 seconds off
Just stretched instead of doing this. Meh.

WU:
DROM, Dynamic Stretching, jumprope, air squats, jumping air squats, dive bombers, pushups, spiderman pushups

Oly programming :
Snatch Complex: 1 power snatch + 2 full snatches = 1 rep
70%x2sets
140#

75%x3sets
150#

Jerk
75%x3x5
185#

Clean Pull
93%x5x5
245#

Metcon:
15-12-9
24" box jump
pullups
4:51

Played basketball (yesterday, 3/3) and normally wouldn't note this in my log, but had a weird tightness along my right ankle and up through the right side of my leg. Will have to keep an eye on that. It's not necessarily painful, just intensely uncomfortable.

There's a 95% chance the pain is caused by my shoes. My basketball shoes are some sort of monster padded things from probably around 1999 or something. I don't really understand why padding on basketball shoes is so ****ing thick. I usually wear really flat asics or chucks, and my nike basketball shoes just feel terribad in comparison.

My team won. Variance.

WU:
DROM, dynamic stretching, 2x1-2min jumprope, 3X10 pushups, partner 20lb wallball (squat + also distance underhand toss)

Oly Programming:
1 Power Clean + 2 full cleans complex
70% x 2 sets
185#
75% x 3 sets
200#

Snatch High Pull
73%x5x3
145#
78%x5x2
155#

Snatch Balance
65%x3x2
135#
70%x3
140#
75%x3x2
150#

Metcon:
15-10-5
Pullups
32kg x 2 KB Push Press
All sets were broken into multiple sets, but I finished. Push presses were hard at the end and failed a few reps, but was able to re-clean and finish.