5.19.2010
Quick session.

DROM, dynamic stretching, some mobility stuff

Squat (HBBS)
3x3x345#

Press
1x4x175#
2x3x175#

Face pulls, neutral grip
8x22.5
8x52.5
8x72.5
3x10x97.5

Page 3, more oly. Always more oly. Heard this quote on the way home from the gym. "Whatever you do in life will be insignifigant. but it is very important that you do it anyway." -Gandhi

WU:
DROM, Dynamic stretching
3 rounds of 10 KB deadlifts (24kg kb), 8 swings (american), 6 dive bombers

Oly Programming:
Front Squat
80%x3x1 - 275#
85%x3x2 - 290#
90%x1x3 - 305#
The 90%s felt good and quick.

Jerk off blocks
80%x2x3 - 225#
85%x2x3 - 235#
These felt heavy and I was slow.

Clean Pull
100%x3x2 - 305#
100% + 20lbs x3x3 - 325#
Heavy but doable... I felt like the 325# was a weight I could maybe clean if fresh.

Every time I watch you do clean/snatch pulls I am astounded that you can't lift more. You get the bar so much higher than I do.

Did about 30 mins of foam rolling yesterday and then again for about 20 mins before today's session.

WU:
jump rope, 10 pushups, 10 front squats w 20lb wallball, 2 rounds
more jump rope
15 wallball shots

Oly Programming:
Squat (HBBS)
92%x1x5 - 375# (easy)

Clean
70%x3x1 - 215#
74%x3x2 - 230#
78%x3x1 - 240# (last ones were v hard)

Snatch shrug from riser (~3-4" deficit)
110%x3x3 - 265#
115%x2x3 - 280# (had to really fight to keep upright, these were tough too)

Time to eat.

You look tall in this vid - how tall are you?

I'm 6'7", starting to get into CF, and feel pretty awkward and ******ed doing the olympic lifts. Any tips?

Yeah, I'm a little over 6'6". My first advice would be to find something that doesn't suck so bad for tall people. Maybe getting things for old ladies off of high shelves would be more rewarding.

Anyway, I'd really be critical of your CF coaches with regard to the lifts. They might be well intentioned, but typically they do not have lots of experience watching lifts and are not USAW (assuming you're in the US) coaches.

Check out http://weightlifting.teamusa.org/clu...-info/club-map and see about a couple hours of coaching from someone local; take what you learn back to your CF workouts. It will pay off a ton.

Anecdotally, I have a coach who's generally a good coach and sees big flaws, but has only been a USAW and CF coach for a couple of years. Contrast to a very experienced WL coach who watched me lift for only a couple of hours and setup my clean totally differently and drastically improved my first pull. My regular coach is very valuable, a pretty good deal and runs a good program, but I still consider ways to get more outside coaching.

Another issue for tall people that I've seen is flexibility - I'm lucky to be flexible enough to hit all my positions, but I know this isn't the case for others. A good coach can show you which mobility drills can help.

Also, I really like Greg Everett's book, Olympic Weightlifting: A Complete Guide for Athletes & Coaches. It's not perfect and there are more thorough texts that I've seen, but I think it really has helped me as a beginner more than other stuff I've read.

Good luck!

WU: drom, dynamic stretching, PVC ohs, 3 min row

Felt like crap so just went in to squat. Did more squat warmups than usual and settled on

Squat (HBBS)
5x2x345# (~85%)

WU:
Drom, dynamic stretching,
15-12-9
Wallball
PVC sots press
Situp

Oly programming:
Front squat
88% x 2 x 6 - 300#
tough

Clean and jerk
74% x 2 x 2 - 215#
78% x 2 x 2 - 230#
2nd clean in ea set was very tough.

Clean pull
100% x 3 - 305#
110% x 3 x 3 - 335#

Just a really brutally hard day. I don't know what else to say.

Maybe it's just lack of technique, but it seems pretty hard for tall people to get under the bar as quickly too. Just too far to go. I'm 6'4" and when I see these little dudes pop under the bar it looks so much quicker than when DT and I do it.

http://www.youtube.com/watch?v=kynOAjTjxrc

In honor of 2:04 I think you should change the thread title to "DT's LOLympic Weightlifting, Strength & CF Log"

Heartfelt "thanks" to 7ontheline for video and captioning there.

I might change the title of this log to "Oh, lifting?" or a more dejected "Oh... lifting" depending on how things proceed.

Used fitday yesterday. Pretty standard training day diet. More carbs than usual, I guess. (Carbophobe imo).

WU:
DROM, dynamic stretching, box jumps, pushups, air squats

Oly programming:
Back Squat (HBBS)
88%x2x2 - 355#
92%x1x4 - 375#

Jerk off blocks
86%x3x1 - 235#
88%x2x2 - 240#
90%x2x1 - 250#
Jerks actually felt good today.

Snatch Shrug
115%x2x4 - 280#

WU:
DROM, dynamic stretching, pushups, ring rows (no PUs 'til elbow feels better), situps, pv OHS

Oly Programming:
Front Squat
80% x 4 x 3 - 275#

Snatch Pull (Power Snatch was programmed, but I'm not snatching for now due to my left elbow)
70% x 3 x 1 - 170#
72% x 2 x 2 - 175#
76% x 2 x 3 - 180#

Power Clean + Jerk
72% x 3 x 1 - 200#
76% x 3 x 4 - 210#

To weigh 250+ lbs and be able to eat like that. I'm lucky to get 370g of protein in two days. I need to jump back on Fitday sometime soon rather than just estimate. I should probably wait until after graduation though.

WU: pushups, wallball, lunges, sit-ups

Oly programming:

Snatch
80% x 1 x 5 - 195#
Caught snatches for the first time in a couple of weeks. Elbow felt ok, maybe 90%. Felt really fast today, even though I probably still looked slow and too tall. Stayed active through third pull and that helped.

Clean and jerk
80% x 1 x 5 - 220#
unremarkable. Felt fine

Front squat
Work up to heavy single
5x135#
3x185#
225
275
305
325 (pr?)
340 (f)
325 felt easy and fast, not sure what happened at 340. It was like 400 degrees in the gym and I was pretty beat.

Metcon/aerobics:
Situps
(135 lb bar for all of the below)
15 deadlift
Situps
15 front squat
Situps
15 push jerk
(Situps while partner works)

All sets were unbroken. Did approximately a million situps.

This is because your partner is weak and did many broken sets.

WU:
jump rope
drom
dynamic stretching
pvc ohs
dive bombers
pushups
other stuff that I'm forgetting

Oly Programming:
Snatch
heavy single for day
165#x2
195#x1 (Power Snatch)
215#xF
215#x1
225#xFx2 - I was landing super ridiculously wide and weirdly favoring my recovering elbow. I don't really know wtf was going on, but I was seriously sucking today.

then 90% of that x 1 x 2(?) - 195#, I think it was 2 reps, but I don't remember
85% x 1 x 2 - 185#
80% x 1 x 2 - just worked at 185# again

Clean and Jerk
80% x 1 x 5 - 220# these felt heavy as well (as compared to Tuesday)

Front Squat
90% x 1 - 305#
85% x 2 x 2 - 290#

Weighted Situps (aka aerobics!)
45# bar x 35 situps

Tomorrow I'm going to work with the same senior international USAW coach that I saw a couple of months ago.

Hopefully he sees some blatant error and instantly adds 20 kilos on both my lifts. More likely he sees something stupid that I've been doing for thousands of reps over and over and will have to literally drill out of my head memento style.

Went up with another lifter from my gym to see the most experienced WL coaches in the Chicago area. Worked snatch and jerk.

Snatch balance
20x3x3
30x3x2
40x3

Snatch from mid-thigh (power position)
20x3
30x3
40x3
50x3

Snatch from knee (hang)
50x2

Snatch DL to hips then back down and full snatch
50x2

Snatch
60x3
70x2
80x1 (took note of move bar quicker into 2nd pull)
85x1
90x1
95x1 - note to not come up on toes so much through 2nd pull
100xF (left elbow pain again... ffs)
Overall got notes that my form, at least at these lighter weights, was solid.

Since my elbow hurt, just worked off the floor
Snatch deadlift
80x3x4

Also did jerk work.

1/2 jerk (start on toes in position of just pushed, bar just below eye level)
20x3
40x3x3

Jerk off blocks
50
70
90x3
100x2x4 - took a ton of notes, gist of which are
-I tend to strike with my front foot first, work on simultaneously
-balance weight more toward back foot (still more toward front foot, but less than I do now)
-step back halfway with front foot first when recovering
-more bend in rear leg
-practice half jerk and jerk w/ 5 presses at bottom of jerk to work on balance

Overall 2.5 hours of coaching for $25. Sick value.

Also lifted next to 4 (female) lifters, at least two of whom are lifting on Saturday at nationals. So fast and good.

WU: DROM, dynamic stretching, PVC cleans

Just wanted to work on finding a heavy clean single, not necessarily 1RM.

Clean
45x10
95x5
135x5
185x3
225x2 (one power clean, one full clean)
255x1 (power clean)
275xF
275x1 (Power clean, previous PR power + full clean)
285x1 (PR full clean, ugly wide landing wtf)
300xF
300x1 power clean (PR) - planned on full clean, just pulled it high as ****. I don't know.
305xFx2

Squat
225x5x2
Felt just terrible, tired, beat up so just quit here for the day.

Almost forgot to add, my CF affiliate had a a pig roast on Saturday, so after getting sweet oly coaching I got to go eat a ****ton of pork and drink beer and watch 7ontheline and other of my friends do "Murph", 1 mile run, 100 pullups, 200 pushups, 300 air squats, 1 mile run.

I may actually give this one a shot someday. Seems like it'd be fun to do along with everyone else (gym does it as a fundraiser 1x/year), even though I think it'd feel approximately like punching myself in the balls repeatedly.

7ontheline claims that standing over him with a beer and a huge plate of pork was trolling, but I swear I was just lending support!

1. Congrats on the 300lb clean, that's awesome.
2. Murph
2a. Do the pullups, pushups, squats have to be done all at the same time or could you do supersets (10 rounds of 10 pullups, 20 pushups, 30 squats)?
2b. What kind of times did 7ontheline and others get for this?

1. Thanks.

2a. Partition as needed. I think most people do 5/10/15, but I also heard if you just sit under the PU bar that 1/2/3 can work. Other crazy approaches abound.

2b. I think he got just over 50:00 iirc. I think some of the ridiculous sickos get under 50 with a 20lb vest, a couple under 40.

There is a reason that you PCed 300 and they're doing chipper WODs.