View Full Version : Derek's Log

Derek Maffett
07-28-2008, 08:51 PM
Trying to qualify for the American Open. Required total for my weight class (56 kg) is 152 kg.

July 28, 2008

Snatch - 85x1x1 (10lb PR and still could have been a power snatch)
Clean & jerk (90%) - 90x1x2
Back squat (90%) - 120x2x2 (no spotter, so I didn't use as much weight as I wanted to)

Felt like snatching something heavier than 75 today.

Derek Simonds
07-29-2008, 09:13 AM
Welcome aboard. Looking at your goals and where you are today do you have a clearly defined training plan and a timeline set to accomplish it?

Derek Maffett
07-29-2008, 12:24 PM
At the moment, I'm doing the CA WOD, increasing weights and adjusting to the heavy lifting of the bulgarian cycle while more or less dumping the metcons. By August 16 (there's a meet then), I plan to have my real maxes calculated - I should be able to make a total above 100 kg, I think. I also need to get my form dialed in (it's getting better, but the jerk especially needs work). I'm going to try making trips up to Seattle to get coaching from John Thrush or Sam Maxwell and talk to them and Greg Everett about a better program for O-lifting (CA WOD should work for now since I'm still getting used to the frequent heavy lifting, but obviously it's not going to work with my immediate goals). Come the October competition, I'm going to lift as much as I can - if I don't qualify, I can still look forward to next year, when I should have much better access to good coaching.

Derek Maffett
07-29-2008, 08:20 PM
July 29, 2008

Muscle snatch - 3x2 (55#)
Snatch - 70x1x4
Clean & jerk - 85x1x3
Superman plank 3x7, 20, 10

Shoulder pain came up again, particularly the left shoulder. It also showed at the initial press of the jerk and forced me to stop.

Allen Yeh
07-30-2008, 05:51 AM
Old injury?

Derek Maffett
07-30-2008, 12:51 PM
No, "again" as in posted a few days ago in the comments section. It started with the olympic lifting (yet only really remains while I'm lifting).

Derek Maffett
08-07-2008, 01:23 PM
I believe I found out why my shoulders were hurting - they've been rolled forward during the lifts in order to facilitate "elbows out." Should have just turned the elbows. It seems that a bad receiving position with the left foot somewhat behind the right is catching up to me in the form of a hamstring injury which I'm trying to rehab now. Sitting on my rear for any longer is going to drive me crazy, though, so -

August 6, 2008

HSPU practice
1 full ROM (PR)

Derek Maffett
08-11-2008, 08:24 PM
August 11, 2008

Hamstring seems to be doing a little better. Good enough for today's work, at least.

About three and a half hours total of moving and stacking tree sections (I think it was two trees - couple thousand pounds, I guess). Lots of pushing, pulling, deadlifting, and all such wonderful things.

Derek Maffett
08-13-2008, 06:45 PM
August 13, 2008

Move and stack one tree for time.

Seventy minutes of deadlifting and throwing. This actually felt much more Crossfitty - smaller tree segments and not quite as much rest...

gina johnson
08-19-2008, 07:15 AM
Hi Derek!

Glad I found you over here! Do you think you could send me the plans on the squat rack? I would so appreciate it!!

Thanks so much Derek!

Derek Maffett
08-19-2008, 05:24 PM
Gina, I'll get the plans together and send them, though they're mostly Patrick Donnelly's. They've worked pretty well for me so far.

August 18, 2008

Injuries feeling a little better, left shoulder mobility coming back to the level of the right. Handstand work and such recently.

8 rounds, little rest:
100m (-ish) sprint

Started off just racing somebody and I couldn't resist making it a full workout.

Straddle front lever - I only held it for a moment, so I won't claim it as an absolute accomplishment yet, but soon...

Derek Maffett
08-21-2008, 05:40 PM
August 21, 2008

Being conservative about things because of the shoulder and hamstring, but I can't keep sitting around.

DROM/warm-up - extra emphasis on shoulder warm-up, specifically the left.

Tall snatch + 2 snatch balance - 45x1x3
OHS - 55x2x2
Chin-ups 1x12

Derek Maffett
08-24-2008, 06:06 PM
August 24, 2008

DROM warm-up

Split jerks

115x1x1 (15lb PR)

Then I got my rings set up again and threw out three consecutive deadhang muscle-ups. Not a PR, but I haven't done those in a while.

Split jerk was starting to degrade at the higher weights, but the last two were better. I definitely could have gone higher in weight, but my shoulder was being fairly nice to me the whole time so I didn't want to push it.

Derek Maffett
08-26-2008, 05:34 PM
August 26, 2008

DROM warm-up


85x1x2 (matches PR snatch)



Hamstring started reminding me who's boss about here, so I stopped.

Deadhang muscle-up - 1x5 (this is either a PR or matching PR... I think it just matches).

Blair Lowe
08-28-2008, 12:29 AM
nice getting those DHMU and parallette full HSPU.

Derek Maffett
08-29-2008, 10:49 AM
Thanks... I find myself retreating more to gymnastics-type work if I can't O-lift (injury primarily), but I'm getting PR's in both, so I can't really complain.... something's working.

August 28, 2008

DROM warm-up

Front lever work - I really want that straddle front lever... so close... even if it doesn't put more weight over my head.
Muscle-ups - 6 consecutive deadhang (touched the floor on one rep, but it wasn't really a rest - just a consequence of having the rings probably less than five feet off the ground).
Worked on the planche a little, but I stink at it.

Derek Maffett
08-31-2008, 10:10 PM
Fiddling with IF a little... we'll see how that goes.

Attempted to train, but I ended up just coaching since the right hamstring started acting up (yeah, it was the left before - now it's either). I may want to get a video - I'm clearly doing something wrong.

Derek Maffett
09-02-2008, 06:28 PM
Recent PR - 2 consecutive full ROM HSPU's

September 2, 2008

Made a bunch of videos today - I changed and corrected my starting position a little.

DROM, etc. warm-up

Snatch/snatch pulls

85# (meant to switch to snatch pulls here, but of course my mind forgot and I ended up pressing out a half-snatch)
95# (decided to try snatching this... the video shows that the bar was more than high enough - I just didn't get under it)

Deadhang muscle-ups - 8x1 (+2 PR!)

I modified my starting position with hips a little higher than normal (I may have been below parallel before?). Arms are still approximately straight to the ground, and the position seems to be better for my hamstrings.

Muscle-ups invariably required an L at the bottom due to the rings being so close to the ground. I generally held the L until the transition when I had to drop it. I tried to avoid any type of kip and get full ROM at the bottom, though on both counts I was not 100% successful. Still, they were about as much deadhangs as I could manage.

Derek Maffett
09-06-2008, 07:27 PM
Finally got sick of measuring this stuff in pounds. Switching to kilograms.

September 6, 2008

Trained with Sam Maxwell and Rachel Izzo today.


Snatch - worked up to a new PR of 45kg (7kg PR)
Clean and Jerk - 62.5kg (2.5kg PR clean, 10kg PR jerk)
Back squat - 60x3x2 (ridiculously difficult, but I was pretty tired by this time)

A bit of press out on these... I need to work on that.

Valuable advice received:

1) Closer grip with both the clean and snatch. That alone brought my snatch up 5kg.
2) Squat more. I can do that.
3) Eat more. I understand the concept, but the execution has always been a bit difficult for me...
4) It's clean and jerk - not clean, stand around, and then jerk.

Kevin Perry
09-06-2008, 09:00 PM
Derek if I call correctly from your previous log on the CF boardsyou tried mass gain once right? Did that do anything for you or do you have trouble eating the food?

Derek Maffett
09-07-2008, 12:23 PM
Eating the food has always been the problem. Just two days of that made me positively miserable.

Derek Maffett
09-09-2008, 05:26 PM
September 9, 2008

Snatch balance / overhead squats up to 43kg. I was specifically aiming for pressing under the bar with locked elbows at the bottom.

Front squats - 57x3x3

Derek Maffett
09-11-2008, 06:28 PM
September 11, 2008

Clean pulls up to 66x2x1
Back squat - 64x3x3

OAC attempt just because I felt like it. Wasn't able to get it from the bottom, but my strength in this seems to be somewhat better (or at least it hasn't degraded).

Derek Maffett
09-19-2008, 09:06 PM
September 19, 2008


Snatch - up to 39kg, failed 43kg
Back squat - 66x3x3 (2kg PR for a set of 3 at full ROM, last 1RM was 70kg with less ROM, I think)

Been busy recently and it's just going to get worse. I need to get out and lift regardless.

Food consumption has been dropping off (and I might not have been eating enough in the first place).

Derek Maffett
09-23-2008, 05:00 PM
September 23, 2008

C&J - 57x1x3
Snatch deadlift - 52x3x2
Front squat - 59x3x4

Thumb started bleeding on the snatch deadlifts.

Derek Maffett
09-25-2008, 07:33 PM
September 25, 2008

OHS up to 48x2x1 (PR, 3x1 up to 39kg)
Clean pulls - 66x2x3
Back squat - 68x3x4 (PR)

George Mounce
09-25-2008, 08:14 PM
Looking good Derek.

Derek Maffett
09-29-2008, 12:25 AM

Sometimes I feel like I'm just being lazy with my current pace, but it's difficult to argue with PR's and no/minimal pain. My previous attempt at the Bulgarian cycle was giving me essentially the opposite, but of course, I probably wasn't ready for that kind of workload.

September 29, 2008

Gone for the day, but still did a few short sprints and muscle-ups. Modified my sprinting form a little... I'll have to get a timer if I want to see how it compares to the old. Might be no good.

Derek Maffett
10-06-2008, 05:20 PM
Some sprinting drills recently, but hardly worth recording.

October 6, 2008

Cleans - 64x1x2
Back squat - 68x3x3(4?)

All of the previous should be PR matches.

Derek Maffett
10-08-2008, 07:33 PM
October 8, 2008

Split jerks - 60x1x2
Front squat - 65x3x4

In the split jerks, I was specifically trying to eliminate press-out. Somewhat successful.

Derek Maffett
10-10-2008, 03:29 PM
October 10, 2008

I'll probably just stick to mobility work/stretching/etc... today. My back is doing this weird spasm-like thing.

Derek Maffett
10-13-2008, 09:02 PM
October 13, 2008


Up to 43kg, but I'm messing up pretty severely around this weight.

Switched to split snatch - made several attempts at around 90% of current max. This seems a lot more stable for now, so I'm probably going to use it at the competition this Saturday.

Back squat - 70x3x4 (PR)

Derek Maffett
10-15-2008, 08:26 PM
October 15, 2008

Split snatch/C&J - tried to get an idea of my maxes. Not much different than before.

Derek Maffett
10-19-2008, 02:44 AM
October 18, 2008

73rd Annual Washington Open

Weigh-in: Approximately 56.75, competed in the 62kg weight class.

Snatch (split): 42kg - 47kg - 51kg (6kg PR)
C&J: 60kg - 65kg - 70(f) (2.5 C&J PR, 6kg clean PR)

Worked as a loader for third session (big guys). Not exactly the easiest job.

I took gold in my weight class. Not that there's anything hard about that when no one else is in your weight class.

Derek Simonds
10-19-2008, 04:33 AM
Congratulations on the gold medal. Other people could have entered that comp in your division and didn't so enjoy that medal and nice job on the PR's!

Derek Maffett
10-26-2008, 05:40 PM
October 26, 2008

Been sick and without access to a barbell recently.

Mix of snatch exercises, squats, and RDL's, but my body was just saying "no" to most of it. Weights were maybe 50-75%.

Derek Maffett
10-31-2008, 05:47 PM
October 31, 2008

Tall clean - 48x1x2 (triples/doubles/etc working up to this. Last attempt missed).
Shoulder press - 43x3x4
Back squat - 70x3x4

I love squats. A nice diversion from all the paperwork (well... digital paperwork) I'm dealing with now.

Derek Maffett
11-02-2008, 08:29 PM
November 2, 2008

Ran around a school track once. I think that's somewhere around 400m?

After I was done being dead, I decided that I still like lifting better.

Derek Maffett
11-04-2008, 11:06 AM
November 3, 2008

Hang squat snatch - 34x1x2 (focused on minimal elevation of the barbell)
Split jerk - 57x1x1(?) (felt like I was going to get snapped in half by the weight. Need to stabilize my torso better)
Back Squat - 73x3x4 (PR)