Hang Squat Snatch (well a partial squat anyway)
40kg x 5 x 2 sets
45kg x 5
55kg x 3 x 3
Front Squat + Split Jerk
60kg x 5
70kg x 5
80kg x 4
85kg x 3 x 3
Snatch Pull - 3 stage
60kg x 5
70kg x 4
80kg x 3 x 3
Tough workout tonight. I was having a little trouble with the snatches as they got heavier and pulling with my arms too much, but started to pull it together again at the end. This was my first time trying to catch in a squat and it took me a while to get it. He only wanted me to partially squat, probably because I would fall on my ass if I tried a full squat.
I was supposed to back squat tonight but I squatted in yesterdays workout so he decided to to combine the jerks with front squats. These went well considering this weight is 15kg more weight than I have ever used on a split jerk.
He said my snatch pulls were looking much better today.
Yayyyyyyy! You'll be back in the "normal" gym with meeeeeeeeeeeeeeeeeeee!!! WOOO HOOOOOO!!! Twas so much fun to watch you squat up close the other day...also...eh HEM...excellent form sir.
Tuesday 7/22/08
Oly session in the regular gym tonight, so weights are in lbs.
Hang Squat Clean
95 x 5
115 x 4
135 x 4
155 x 3
165 x 3
175 x 3
185 x 2 x 2 sets
Clean Pull
165 x 4
195 x 2 x 3 sets
215 x 3
235 x 3
250 x 3 x 2 sets
Push Press BTN Snatch Grip
45 x 4
95 x 4
OH Squat
95 x 8 x 2 sets
RDL
225 x 5 x 2 sets
Sort of crappy workout tonight cleans went well, and clean pulls were OK, but I started to get some pain in my lower back. RDL's were just not happening after that. I think between the squats, cleans and 3-stage pulls yesterday my back just had enough and I know when to call it quits.
Push presses were not making my shoulders happy at all. Lowering the bark onto my back after each rep was painful, so I cut the set short and did a few sets of OH squats which went really well. I felt like I had good bar position, got way below parallel and best of all I had no numbness.
Another solo oly session in the regular gym. Weights in lbs.
Thursday 7/24/08
Hang Squat Snatch
70 x 4
85 x 4
95 x 3
100 x 3
105 x 3 x 3 sets
Front Squat
165 x 5
205 x 5
215 x 5
255 x 3 x 3 sets (with pause at bottom)
DB Bench Press
45's x 8
75's x 8
100's x 6
85's x 8
1-Arm Row
75 x 8
100 x 8
85 x 10
Good workout tonight. Snatches felt good, and I was getting lower into the squat on the catch. I got my wife to video 1 set for me. I'll try to get it loaded tomorrow morning. Just looking at the video on my phone I noticed that I'm landing forward of my start position, and I'm sure there are a million other things wrong.
I was also supposed to do some behind the neck jerks and Snatch Balances but I thought I needed to give my shoulders a break from the btn work and I have never done a snatch balance before so I wasn't exacly sure how to do them.
I threw in a few sets of presses and rows at the end and did some ab work.
Tomorrow is my session with the coach and he said he wants to get an idea of my max on the clean. That should be fun.
Hang Squat Clean
50kg x 4
60kg x 3
70kg x 2
80kg x 1 90kg x 1 (PR)
100kg x 1 (PR)
105kg x 1 (+35lbs PR)
Clean Pull(3 stage)
60kg x 5
70kg x 5 x 3 sets (these sets were done as 4, 3-stage pulls and the 5th rep was a full clean from the floor)
Snatch Balance
20kg x 6
30kg x 5 x 3 sets
Push Press
60kg x 6
70kg x 5
75kg x 4
80kg x 3 x 2 sets
Back Squat w/ bands
70kg x 8
100kg x 6
125kg x 5 x 3 sets
Finished with some core work.
Awesome workout tonight. He wanted to test my clean max and I added 35lbs to my previous best. I tried 110kg twice but missed it. He said that I got the bar high enough on the 2nd attempt, but I didn't think I had it so I bailed. Next time.
This was my first time doing the snatch balances and they went well. My bar position is really improving and I don't struggle to get the bar in place any more. The best part is that I had no numbness. Widening my grip by a few inches madea huge difference.
This was also my first time squatting with bands. He was using the bands for the football guys he was training before me. He noticed that I was watching them squat and decided to give me a shot at it. I don't know what kind of bands they were, but he said it was probably adding around 100lbs at the top. It's a weird feeling to unrack a bar with bands for the first time, but I really liked it. My legs were fried at the end of this one.
Thanks guys (and of course Jill too). It felt really good to up the weight finally. I told him that the most I did in my gym was 195 and he just started adding weight and I started pulling. After a few he said "you just lifted 198 and made it look easy". I feel like my missed lifts were more mental than anything, so I was trying not to think about how much weight was on the bar and just lift it.
Oh, my eyes! What's up with that dude? I buy a lot of that lululemon stuff and I ain't never saw a man-leotard. Jeez. In fact, I have a friend who has pics on their website...it's a guy and he's definitely not wearing a leotard.
Thanks Jill, that outfit is a little bit more my speed. Cool pictures!
I attempted a workout yesterday, but it quickly became obvious that I wasn't recovered from Friday's workout.
I did something to my wrist on Friday, I think during one of my missed clean attempts and it was bothering me, my shoulders were aching and my legs were still a little sore. I cut everything short, and I am also taking today off. Depending on how I feel tomorrow this may turn into rest week. I started my oly training 7 weeks ago today, and had been doing the Power Training workouts before that. It may be time for a little break.
Photography Question - Which version of SmugMug are you subscribed too? I'm to the point where I'm not digging Flickr at all and I'm considering SmugMug.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Photography Question - Which version of SmugMug are you subscribed too? I'm to the point where I'm not digging Flickr at all and I'm considering SmugMug.
I'm using the Power account. The main advantage over the standard is the ability to customize just about everything, but it can get a little complicated if you don't already know html and css. The pro account lets you set prices and sell your images.
I also have an account with Zenfolio and I am really happy with it. It can't be customized as much, but they have some nice built in themes and the user interface is really nice. It also seems quicker to browse, especially for people with older computers or with slower connections.
The big advantage of Zenfolio is that they make it easier to organize your images by using collections similar to flickr. Any photo can be part of multiple collections.
This is a big pain to do on Smugmug and it's only possible by using some crazy javascript keyword hack that someone came up with. But I love the fact that I can have a completely custom home page with the header I want and a slideshow.
The other option, that I have been meaning to do but never got around to, is creating my own homepage on my own server and just linking to my zenfolio gallery. Zenfolio has also been promising a custom theme option, but it has been "coming soon" since I signed up 7 months ago.
If I had to choose one, I would go with the Zenfolio Unlimited account, or the Premium if you are interested in selling your photos.
Here are the links to both of my galleries so you can compare.
Tuesday 7/29/08
Oly session in the regular gym tonight, so weights are in lbs.
Hang Squat Clean
95 x 5
115 x 4
135 x 4
155 x 3
165 x 3
185 x 2 x 3 sets
Clean Pull
135 x 4
165 x 2 x 3 sets
185 x 3
195 x 3
205 x 3 x 2 sets
RDL
205 x 5
235 x 5
265 x 5
265 x 3 x 2 sets
I was short on time and finished with a quick round of Tabata intervals on the rower.
Good workout tonight. I was tired going into the gym and was only planning on doing a few sets of cleans and then some cardio, but once I got warmed up I couldn't stop.
Cleans felt really good tonight. I felt like I was getting really good speed.
I skipped the behind the neck snatch grip push presses again because I wanted to give my shoulders some more time to rest.
I was supposed to get 5 reps for 3 sets of RDL's, but my grip was starting to fail and I could only hold on for 3 reps for the last 2 sets.
I'm the only guy in my gym manly enough to take yoga. 
Next time. 
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