View Full Version : Emily's CA WOD/Olympic Lifting/Whatever Log

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Emily Mattes
11-03-2009, 05:38 PM
Dynamic stretching

Olympic lifting
Cl HB: 35x4, 45x3, 55x2, 60x2, 65x2, 70x2, 70x1+f+f, 70x2
Jerk BN: 35x3, 45x3, 55x2, 65x2, 70x2, 70x1+f, 70x2x2
RDLs: 70x4, 80x3, 90x3, 100x2x3
MP: 35x5, 40x4, 45x3, 47x2+push press+negative, 47x1+push press+push press

(1) Came into workout unfocused, but proud of myself that I managed to get out of my head and into the lifts--you can see it in me failing those heavy sets then making the later ones. The mental is one of my biggest weaknesses so I consider this to be an accomplishment.

(2) Clean fail was inexplicable, Coach Victor took a picture of that first rep and it was practically a power clean.

(3) Was going to do conditioning, but really wasn't feeling it.

Emily Mattes
11-05-2009, 02:43 PM
Dynamic stretching

Olympic lifting
DS: 35x4, 40x3, 45x2, 50x2, 55x2, 60, 65(f)x1x2, 45x2, 55(f), 55, 55x2x2
Jerk: 35x3, 40x3, 45x3, 50x2, 55x2, 60x2, 65x2x3
BS: 45x4, 55x4, 65x4, 75x3, 85x3, 95x2, 100x2x3
Rows: 40x5, 45x4, 50x4, 55x3x3

(1) Drop snatches were weird. They were going awesome so Coach wanted me to go heavy, and as soon as I tried for 65 I forgot how to do them.

(2) Jerks continue to be a struggle. I make the lifts but I can feel myself pitching forward. Ben also things that I'm pressing too soon.

(3) Didn't have the heart for box jumps.

(4) Workout went as well as it could have given the lack of sleep and that I basically hadn't eaten anything for over 24 hours.


Emily Mattes
11-07-2009, 04:30 PM
Dynamic stretching

Olympic lifting
Power snatch: 35x4, 45x3, 50x2x3
Clean pulls: 70x4, 80x4, 90x4, 100x3x3
FS: 45x4, 55x4, 65x3, 75x2, 80x2x3

Supersets of:
MP: 35x5, 40x4, 45x3, 47x3x2
Hypers: 60#x5, 70#x5, 90#x5x5

(1) Lifts felt good

(2) Supersets because I needed to get out of the gym

(3) No box jumps again :(

Emily Mattes
11-08-2009, 06:43 PM
Been exhausted this week, so was surprised lifting went as well as it did Saturday! Did box jumps today, only sets of 5 and to 29-30'' because of being tired. No conditioning, again, tired. Jerks felt AWESOME today! Very excited about meet next Saturday provided I can sleep and eat properly the next week. Especially the sleep part.

Dynamic stretching

Olympic lifting
Sn: 30x4, 35x3, 40x3, 45x3, 50x3x3
Sn high pulls: 50x3, 55x3, 60x3x3
Box jumps: 29''x5x4, 30''x5

Dynamic stretching

Olympic lifting
C&J: 35x3, 40x3, 50x2, 55x2, 60x2, 65x2, 70x2x2
BS: 45x3, 55x3, 65x3, 75x3, 80x2, 85x2, 90x2, 95x2, 100x2x2
DL: 80x5, 90x4, 100x4, 110x3x3

Emily Mattes
11-15-2009, 09:19 AM
Massive sleep deprivation + 4kg weight loss in two weeks due to not eating + poor eating when I did eat does NOT equal meet success WHO COULD HAVE GUESSED THIS?

Bah, onward and upward. I needed six weeks of perfection to make this work but we can't always make life cooperate with us. I need to get stronger with the mental aspect of lifting--I wish the local library had any of the books that have been suggested to me.

You know it's bad news when the light weights during taper week are not feeling good.

2009.11.08 REST

2009.11.09 - Light for taper to meet
Dynamic stretching

Olympic lifting
Sn: 35x4, 40x3, 45x2, 50, 53(f), 53, 53(f) (lost behind), 53x1x2
Sn pulls: 65x3, 70x3x3
FS: 45x3, 55x3, 65x2, 75x2x3

2009.11.10 REST - light week for taper

Dynamic stretching

Olympic lifting
C&J: 35x3, 45x3, 55x2, 60, 65x1x3
Cl pulls: 65x3, 75x3, 85x2x3
BS: 55x4, 65x4, 75x3, 80x2, 85x2, 90x2x3

Dynamic stretching

Olympic lifting
Sn: 35x4, 40x3, 45x2x3
C&J: 35x4, 45x3, 55x2, 60x2x2

2009.11.13 REST

2009.11.14 CRAPFEST, I mean MEET
Sn: missing everything finally hit 61kg. 1kg PR pssssh.

C&J: Missed 78! Missed 78! *smacks head* Finished at 75kg, no PRs.

Emily Mattes
11-16-2009, 04:58 PM

Dynamic stretching

Olympic lifting
Sn Blk: 30x4, 35x3, 40x3, 45x2, 50x2x3
Sn pulls: 60x4, 70x3x3
FS: 45x4, 55x4, 65x3, 75x3, 80x2, 85x2x3
Negatives: 15s x 3 x 3
Planks: 45kg x 30s x 3

1) Got 10 hours of sleep last night so felt a lot better at lifting today. Started feeling a bit more tired halfway through--need to keep up the good sleep to get back to speed.

2) Lifts felt a bit off, but looked nice according to my coach so whatever.

Michael McKenna
11-17-2009, 09:42 AM
Emily, drop me an e-mail and tell me what you do for mental training right now. I have some ideas. Pretty simple stuff that's effective. You know, like squats and cleans.

Emily Mattes
11-18-2009, 08:41 PM
Thanks for the help, Mike!

Not including "dynamic stretching" in posts anymore--I do it, but you all get the idea by now.

The time to ever be a 69kg lifter has long since passed. Based on the rough estimate of my body fat percentage I would have to be 13% body fat if I wanted to be at 69kg and maintain my current muscle mass. Not! Happening!

Olympic lifting
Clean BLK: 35x4, 45x3, 55x2, 60x2, 70x2x3
Jerk BTN: 35x4, 45x3, 55x3, 65x2, 70x2x4
RDLs: 65x4, 75x4, 85x3, 95x3, 100x2x3

Supersets of:
MP: 35x5, 40x4, 43x3
Box jumps: 28'' x 8 x 2 sets

Didn't get to finish MP and box jumps since gym was closing. :(

Olympic lifting
DS: 35x3, 40x3, 45x3, 50x2, 55x2x3
Jerk: 35x3, 40x3, 45x2, 50x2, 55x2, 60x2, 65x3, 70x2, 75x2
BS: 45x4, 55x4, 65x4, 75x3, 85x3, 95x2, 100x2, 100x1+f, 100x2
Rows: 40x5, 50x4, 55x3x3

15 DB swings, 65#
5 broad jumps

~260lbs (90#+77kg lifter riding on the sled) x 30-40m x 2 sets
~190lbs (45#+77kg lifter riding on the sled) x 30-40m x 1 set

(1) Aw yeah check out the 75kg for a double! Starting to fix my lean forward finally!

(2) failing a squat? What? I feel like this happened recently too. What is with the squat fail?!

(3) Swings have gotten a lot easier--I don't ever remember a time when I was knocking out 15 65# swings non-stop but I was here.

(4) Another lifter had a sled in his trunk so I played around with it. Stacking 4x45# plates wasn't enough so I stacked him on top of it as well. Lowered the weight for the last set to try to work up more speed but didn't improve by much.

Emily Mattes
11-20-2009, 10:18 PM
2009.11.19 REST

Olympic lifting
Power Sn: 35x4, 45x3, 50x2x3
Clean pulls: 70x4, 80x4, 90x4, 100x3x3
FS: 45x4, 55x4, 65x3, 75x2, 80x2x3

Supersets of:
Box jumps: 29''x5+30.5''x3, 29''x3+30.5''x5, 28''x8x3
Hypers: 45#x5, 65#x5x4

(1) Feeling slow. Need more sleep. That's why I'm up at 1:00 in the morning?

(2) Box jumps are all screwed up. I hit those crazy 31.5'' jumps and in between then and now something broke and I've totally lost all of my confidence in them. I'm getting at the 28'' with no problem but I'm really hesitant about it and it's making me stop myself before taking the jump. Sucks.

(3) Hypers weight dropped dramatically since I'm now putting a bar behind my neck rather than holding a dumbbell to my chest.

Emily Mattes
11-21-2009, 01:42 PM
Wow lifting was fucking amazing today. Lookit that shit. Snatched 55 for a triple, C&J 75x2, and cleaned 75 three times . . . If only I felt this good last week when it mattered. :argh:

Nationals, baby, nationals! I'm finally starting to feel like a halfway respectable lifter.

Olympic lifting
Sn: 30x4, 35x3, 40x3, 45x3, 50x3, 55x3
Sn high pulls: 60x3, 65x3x4

Olympic lifting
C&J: 35x3, 40x3, 50x2, 55x2, 60x2, 65x2, 70x2, 75x(1+1)+(1+f)+(1+1)
BS: 45x3, 55x3, 65x3, 70x2, 75x2, 80x2, 85x2, 90x2, 95x2, 100x2x2
DL (barefoot): 75x5, 85x4, 95x3, 105x3x2, 100x3

5 x 30-40m sprint out with stretch band attached + kareoka back
10 overhead med ball throws, 18#
5 x 30-40m sprint out with stretch band attached + kareoka back
10 push med ball throws, 18#
6 x 30-40m sprint out with stretch band attached + kareoka back
5 overhead med ball throws, 18#
5 push med ball throws, 18#

(1) 55x3 snatch!

(2) Was supposed to do just a double of the C&J, but missed the jerk on the second lift and so got mad and tried it a third time and MADE IT. Even my coach was impressed.

(3) Dropped the deadlift weight down on the last set as I was afraid I was rounding my back. I need to figure out a good rep scheme for deadlifts, never sure what to do.

(4) The guy who owns the gym saw me sled-pulling and pulled out his bungee cords, so I did some sprints with the cord attached to a tree alternating with the med ball throws. I wasn't sure what to do while running back from the sprints, so I just did kareoka to practice footwork.

Emily Mattes
11-23-2009, 08:24 PM
2009.11.22 REST

Olympic lifting
Sn BLK: 30x4, 35x3, 40x2, 45x2, 50, 55, 58, 60, 62(f), 62
Sn pulls: 65x4, 75x3x3
FS: 45x4, 55x4, 65x3, 75x3, 80x2, 85x2, 90x2x3
Body rows (max sets): 8, 9 (with bar lower)
Pull-ups (max sets), strict: 3, 3, 2
Planks: 30kg x 60s, 35kg x 40s, 32.5kg x 45s

(1) 62KG SNATCH FROM THE BLOCKS! That's 1kg over my max from the floor!
(2) Started with body rows and they were entirely too easy, so switched to pull-ups, which resulted in my first workout involving sets of strict pull-ups ever!
(3) 30kg was too easy, 35kg was way too hard, and I think I was just tired by the 32.5kg.

Emily Mattes
11-27-2009, 04:17 PM
Cl HB: 35x4, 45x3, 55x2, 60x2, 65x2, 70, 75(f), 77, 78(f)x1x2
Jerk BN: 35x3, 45x3, 55x2, 60x2, 65x2, 70, 75, 80(f)x1x2, 65x1x2, 70
RDLs: 75x4, 85x3, 85x4, 95x3, 100x2x3
Hypers (bar behind neck): 45#x5, 55#x5, 65#x5, 70#x5x3
MP: 35x5, 40x4, 45x3x2, 45x2+push press+negative

(1) Not sure why I failed the C&J or jerks. Kind of felt general malaise.

DS: 35x4, 40x3, 45x3, 50x2, 55x2, 60, 65(f), 65, 60
Jerk: 35x3, 40x3, 45x2, 50x2, 55x2, 60x2, 65x2, 70, 75, 75(f)

(1) General malaise continued and worsened!
(2) Cut out workout early, felt exhausted.


P Sn: 35x4, 45x3, 50x2x3
Clean pulls: 70x4, 80x4, 90x4, 100x3x3
FS: 45x3, 55x3, 65x2, 75x2, 80x2x3
Rows: 45x5, 50x4, 55x3x3

(1) Felt much better today. Power snatches felt a bit snappy, almost.
(2) Clean pulls felt strong!
(3) Was going to do more--maybe box jumps and military press--but decided to cut out the extra work in favor of saving my energy for going heavy tomorrow.

Emily Mattes
11-28-2009, 01:14 PM
Well Christ only knows what happened today.

Olympic lifting
Sn: 30x4, 35x4, 40x3, 45x2, 50, 55, 58, 62 (slight pressout), 65(f), 63(f)x1x2, 55(f)x2, 35x3, 45x3, 55x1x2
Sn HP: 60x3x4

Olympic lifting
C&J: 35x3, 40x3, 50x2, 55x2, 60x2, 65, 70, 75(f)x1x2
Went outside, threw an 18# medicine ball at a tree like a maniac
C&J: 65 (power!)
Went outside, threw an 18# medicine ball at a tree like a maniac
C&J: 70 (power!)
Went outside, threw an 18# medicine ball at a tree like a maniac
C&J: 75(f)
Went outside, threw an 18# medicine ball at a tree like a maniac
C&J: 75(f)x1x2
Went outside, threw an 18# medicine ball at a tree like a maniac

BS: 45x3, 55x3, 65x3, 70x2, 75x2, 80x2, 85x2, 90x2, 95x2, 100x2, 105x2

Sled drag, 180#
10 med ball throws, 18#
+ 4x
Sled drag, 135#
10 med ball throws, 18#

Rage Machine
Threw medicine ball at tree until it split apart and died, then threw it at tree some more. Scared some children.

(1) Nothing to see here, move along.
(2) For what it's worth, after getting pissed and throwing that medicine ball at that tree I caught the 65 and 70 cleans basically completely upright.
(3) I don't have a medicine ball anymore.
(4) I do feel weirdly at peace with the world right now

Arien Malec
11-28-2009, 02:10 PM
I feel calmer just reading about your medicine ball + tree rage attack...

Emily Mattes
11-29-2009, 05:31 PM
Hahaha, I felt pretty epic when it was all over. It didn't even split along the duct tape.

Emily Mattes
12-02-2009, 05:33 PM
Lifting was feeling bad and not-confident at all this week. Then last night decided I was going to force myself happy. It seems to be working since lifting felt much better today! Did not go heavy, but form was good and I felt good under the bar, which is the important thing right now.

Sn HB: 30x4, 35x3, 40x2, 45x2, 50x2, 53(f)+53+53(f), 53x2x2
Sn pulls: 65x4, 75x3x3
FS: 45x4, 55x4, 65x3, 75x3, 80x2, 85x2x3
Pull-ups (strict): 2
Body rows (feet ~3-4'' above head): 6, 4, 4
Hypers: 45#x5, 55#x5, 65#x5, 75#x5x3

Cl BLK: 354, 45x3, 55x2, 60x2, 65x2, 70x,2, 73x2, 73+73(f)x2, 65, 70, 73x1+f
Hang cleans: 35x4, then practice with 15 and 25
Jerk BN: 35x3, 45x3, 55x2, 60x2, 65x2x4


DS: 35x3, 40x3, 45x3, 50x2, 55x2x3
Jerk: 35x3, 40x3, 45x3, 50x2, 55x2, 60x2, 65x2, 68x2x3
Box jumps: 26''x8x5 sets
Bs: 45x4, 55x4, 65x4, 75x3, 85x3, 95x2, 100x2x3

(1) Stuck box jumps before squats to be better at explosiveness. Think I'm going to have to do less box jumps though if I want to keep that up.
(2) Didn't have enough time for rows. :(

Emily Mattes
12-06-2009, 01:28 PM
P Sn: 35x4, 45x3, 50x2x3
Clean pulls: 75x4, 85x4, 90x4, 95x3x3
FS: 45x4, 55x3, 65x3, 75x2, 80x2x3
Barbell rows: 45x5, 50x4, 55x3, 58x3x3

250m row, sprint
10 jumping pull-ups
~1:30 rest

(1) Everything felt grand and light hooray



Emily Mattes
12-06-2009, 01:39 PM

That is, I visited NYC this weekend and worked out at the Coliseum and got to play with REAL strongman equipment! Videos to come soon hopefully.

Sn: 30x4, 35x3, 40x3, 45x2, 50x2, 53x1+f, 53(f)x2, failing more at 53
C&J: 35x3, 40x3, 50x2, 55x2, 60x2, 65x2, 70(f)

Log presses:
Played with 90# log--messed around a bit, then workout compatriots decided to time me to see the number of presses I could do. Got 18 in 51s. They were excited!

BS: 45x4, 55x3, 65x3, 70x2, 75x2, 80x2, 85x2, 90x2, 95x2, 100x2x2

Sandbag carry: 200#
Carried sandbag 140ft in 32s

Farmer's walks: 120#/side, L-beam
Walked up and down the gym with these, about 140'--found out after I'm supposed to put them down while turning around. Never used the L-beam farmer's walks things before, they're much better

Yoke work: 300#, then 400#
The 300# yoke went up pretty easy, walked the 140' up and down the gym with that pretty well. The 400# was a totally different animal. Trying to figure out form with that one! I'd never used a yoke before.

Atlas stones:
Mostly practiced form with the 105# stone. Worked with the 150#, but after lapping it between squat sets with my shitty form at the end of the workout I couldn't budge it with the better form I'd been learning. :(

Finished with the 105# stone, put it over a chest-height bar 10-12 times non-stop, not sure of the speed though.

(1) Olympic work was bleah. They didn't have Oly bars, definitely no women's bars, and I'm not actually sure if the bar I was using was 45# or 55#. Plus honestly I was so excited by the strongman stuff and watching people around me pick up 600# deadlifts (!!!!!!) that I wasn't really focused.
(2) Played with log presses!
(3) While squatting kept running over to Atlas stones, I did manage to get the 150# stone lapped during squats but wasn't able to get it by the end of the workout.
(4) Very proud of the sandbag carry.
(5) Farmer's walks are a helluva lot easier when you're not using dumbbells--never done it with that much weight before.
(6) Getting my yoke form down was difficult, so once the weight got heavy shit started to get REAL (and by that I mean I crashed the yoke into a Stairmaster)
(7) The guys there said I should really think about switching to Strongman, they thought I did a good job and could do well in competition. Someday, definitely.

Emily Mattes
12-07-2009, 05:29 PM
Video of strongman stuff here (http://www.youtube.com/watch?v=kHJmepe49B0), compiled by friend who was working with me.

Emily Mattes
12-14-2009, 01:12 PM
Week of workouts! In summary, despite strongman being awesome lifting is still crazy times. Strength is OK, but technique is just sharting it up. Maybe sleeping more would help--gotta find that balance between "social life" and "more than four hours of sleep a night". Workouts were scanty since I'm not adding in extra shit until I start making my lifts.

Also, in deference to my coach, I'm now only posting workout summaries rather than specific sets and whatnot.

Supposed to go heavy for singles today in snatch and C&J. Failed! Managed two singles at 58, but also failed it a bunch. Got to 70 in C&J but didn't have the oomph to pull out 73.

Heavy front squat doubles up to 95--PR! Failed the second squat when attempting 97 twice. Did some heavy snatch pulls up to 75.

Drop snatch doubles up to 60. Went well. Jerks up to 73, was supposed to hit 75 but failed. Then failed to hit 65 when trying to do technique work! Went home after that one.


Heavy power snatches (up to 52 for singles), heavy clean pulls (105 for doubles, this felt like death), and then heavy back squats, up to 105 for a double.

Supposed to go up to heavy singles today as well. Man that did not work out. Failed 58 a bunch for snatches, dropped the weight to drill technique. Made a 70 C&J but could tell for sure it wasn't going above that. Then heavy back squats, up to 100 for a double.

Emily Mattes
12-14-2009, 05:11 PM
"Not posting workout details" has ended because I realized that if I don't post it here if I ever lose my written workout log my life will be over.

2009.12.13 REST

Sn (Blk): 30x4, 35x3, 40x2, 45x2, 50x2, 53x2x2, 55x1+55xfx2, 55x2
Sn pulls: 65x4, 75x3x3
FS: 45x4, 55x4, 65x3, 75x3, 80x2, 85x2x3

1) Finally, I was at least able to pinpoint where the technique errors are coming from: the first pull. See how I made 55x2? I mean I missed it a couple of times but damn those lifts were going up nice otherwise, and when I missed I could actually feel why I missed whereas all my snatches from the floor have just felt "off" but nothing specific.
2) So tried to focus on the first pull for snatch pulls, but it's still feeling weird. Going to do some light pulls tomorrow and see if I can't get a better idea of what's going on.

Emily Mattes
12-15-2009, 05:28 PM
Cl HB: 35x4, 45x3, 55x2, 60x2, 65x2, 70x2, 73x2x2, 73x1+f
Jerk BTN: 35x3, 45x3, 55x2, 60x2, 65x2, 70x2, 70(f)
Practiced jerk dips with 45kg
Did some jerk triples with 45kg, then one triple behind-the-neck
RDLs: 75x4, 85x4, 95x3x3

1) Mojo slowly returning! Look at me make cleans from the hang! I missed the last lift of that very final double, but the first one was beautiful and at that point I was just tired. I'm just happy I made any.
2) Jerks felt better than they have, but still not right. Still pitching forward. Finally did what I should have done months ago and dragged Victor and Ben to watch me dip over and over until I figured out how to dip straight, then practiced light jerks over and over until I figured out how to do it without pushing forward.
3) Added in RDLs since I felt good.
4) At the advice of others, I think when I start adding more stuff back in I'll add stuff from the hang to work on speed. I'll probably drop military press to compensate, my raw overhead strength is not my weak point here.

Emily Mattes
12-16-2009, 05:30 PM
Feeling like dancing because lifting just keeps feeling better and better!

Dead hang snatch: 15x4, 20x3, 25x3x3
DS: 35x3, 40x3, 45x2, 50x2, 55x2x2, 58x2
Jerk: 35x3, 40x3, 45x2, 50x2, 55x2, 60x2, 65x2, 70x2x3
BS: 45x4, 55x4, 65x4, 75x3, 85x3, 95x2, 100x2x3

1) Did some dead hang snatches--will probably switch to doing from power position so I don't get into the habit of shrugging back.
2) Drop snatches felt nice and fast
3) Jerks! OH MAN JERKS ARE FEELING GREAT. After all the dip work yesterday, Technical Eye Ben pointed out that it may be no matter how straight I dip I'm going to push forward regardless out of habit. He suggested I think of the cue of putting the bar behind my ears. This seems to have done the trick, my jerks are more straight up and down than they've ever been.

Emily Mattes
12-17-2009, 09:09 PM
Hang clean (power position): 15x4, 25x3, 35x3, 40x3x3
P Sn: 35x4, 45x3, 50x2, 50x1+f+f(swung overhead), 50xf+1, 45x2, 47x3, 47x2x2
Cl pulls: 70x4, 80x4, 90x4, 95x3x3
FS: 45x3, 55x3, 65x3, 75x2, 80x2x3

1) Yeah, pulling from the floor goes a lot worse than from the hang or blocks.
2) Clean pulls and FS are frustratingly easy. I don't know if I've ever been so aware of how much stronger I am than my lifts. I pulled the 90 like I could clean it. Looking forward to working out all this technique nonsense and get some nice PRs.

Emily Mattes
12-19-2009, 05:01 PM
Looking at videos of my snatches on Facebook, I notice my butt has been shooting up too quick for a while now, it's just been getting worse and worse recently.

Something to work on!

So there is a blizzard or something? It didn't stop me from going to the gym, but my coach was closing early so I only could do one workout.

2009.12.18 REST

Sn: 30x4, 35x3, 40x3, 45x2, 50x2, 53x2x2, 53x1+f+1
C&J: 35x3, 40x3, 45x2, 50x2, 55x2, 60x2, 65x2, 70x2, 73x1+f+1
BS: 45x3, 55x3, 65x3, 70x3, 75x2, 80x2, 85x2, 90x2, 95x2, 100x2x2

1) Snatches felt much better today, but need to work on not shooting the butt up.
2) C&J were helped today by visualizing how easy those clean pulls were yesterday, and just replicating them. Pulling my clean the way I pull my clean pull? Who would've ever thought to do that?
3) I just lost focus for that failed C&J--saw a guy moving behind my coach as I was starting the first pull and totally got off track. This is where the PRACTICE SPORTS PSYCH comes in, that's a pretty lame thing to distract me.
3) Squats felt amazing, the 100 doubles felt amazing, I wanted to go higher but I'm testing next week so I'll wait.

Emily Mattes
12-21-2009, 05:25 PM
2009.12.20 REST

Sn: 30x4, 35x3, 40x3, 45x2, 50x2
(spotted a friend for bench press)
Sn: 45, 50, 53, 55
C&J: 35x4, 45x3, 50x2, 55x2, 60, 65, 70, 75, 80, 83x(1+f)

1) Stopped snatches at 55 since I started jumping forward. Oh technique.
2) PR PR PR PR PR PR PR! PR'd C&J for 80 (previous best was 77, previous best clean was 80), and PR'd clean for 83 though I missed the jerk!

Arien Malec
12-21-2009, 05:35 PM
2) PR PR PR PR PR PR PR! PR'd C&J for 80 (previous best was 77, previous best clean was 80), and PR'd clean for 83 though I missed the jerk!

Nice 3kg PR!

John Filippini
12-21-2009, 06:44 PM
Did you check your weight? Was this in fact your first BW clean and jerk?? That would be even more uber awesome than the PR already is! Congrats!

Emily Mattes
12-21-2009, 08:22 PM
I think the 80kg clean was my first BW clean. This is indeed my first BW C&J!

Arien Malec
12-21-2009, 09:14 PM
Mucho awesome!

Emily Mattes
12-22-2009, 08:12 PM
Another excellent lifting day!

High-hang clean: 15x4, 35x4, 40x3x3
FS: 45x4, 55x4, 65x4, 75x3, 80x2, 85x2, 90, 95, 100
Sn pulls: 65x4, 70x3, 75x2, 80x2x2

1) Getting faster with that high-hang work
2) 100kg FRONT SQUAT! Finally! And honestly, could have done more. However, I'm going to be testing my snatch again tomorrow and Coach stopped me there.
3) Focused on not shooting my butt up on those snatch pulls. 75 looked light enough that my coach bumped me up to 80.

Emily Mattes
12-24-2009, 08:58 PM
Sn: 30x4, 35x3, 40x2, 45x2, 50, 55, 60, 63(f)x1x2
C&J: 45x3, 50x2, 55x2, 60x2, 65x2, 70, 75

1) Jumping forward on snatch. After watching videos on Facebook obsessively realized when I pull from the floor I am not getting into the nice position I have on the blocks--hence pulling 62 from the blocks but barely getting 60 and 61 off the floor.
2) Burned out for C&Js.


Olympic lifting
High-hang snatch: 25x4, 30x3, 35x3x3
BS: 45x3, 55x3, 65x3, 75x2, 80x2, 85x2, 90, 95, 100, 105, 110, 115(f)x1x2
Cl pulls: 80x4, 90x4, 95x3, 100x2, 105x2x2

Late night
Good ol' FitDeck: 20 cards

1) 115 so close, so close. The new platforms at the gym are not the greatest--the wood and rubber are different heights, the wood itself is kind of warped, and the squat racks actually rock back and forth on them. That threw me off--but no excuses, if 115 was a piece of cake it wouldn't have mattered.
2) I laid off the volume to see if it would help my lifting, but I actually feel more out of shape and less rested at my workouts. Triples and doubles did not used to be tiring. Going to start upping it again.
3) When I arrived at the parents' tonight went down to the basement and worked off some energy. Definitely need to start doing conditioning again.

Emily Mattes
12-26-2009, 10:09 PM
2009.12.25 CHRISTMAS

Drove four hours (included stopping for an accident) to make my Saturday workout. COMMITMENT

Olympic lifting
Sn: 30x4, 35x3, 40x3, 45x2, 50x2, 53, 55(f), 55, 55(f), 55, 55(f)x1x2, 50x2x2
C&J: 45x3, 50x2, 55x2, 60x2, 65x2, 70x2, 73x2
BS: 45x3, 55x3, 65x3, 75x2, 80x2, 85x2, 90x2, 95x2, 100x5

1:30 jumping rope
10 hypers, 45# bar on back

Random lifting for the hell of it
Bench (YES BENCH): 45#x5, 65#x5, 95#x5, 110#x5, 120#x2, 130#, 135#, 145#, 150#

1) Snatches bleah. Form remains wonky.
2) C&Js feeling good and strong! Supposed to do two singles at 73, decided to do a double instead and it felt great.
3) 100kgx5? Why not! Again, for the hell of it, supposed to do a 2x2 but wanted to see if I could do 5.
4) Benching? Why not! Haven't benched in forever. Did a pretend max--wanted to hit 150 and when I did stopped. OK with 150# given I haven't benched in over a year-and-a-half and tacked onto the end of a regular workout plus conditioning.

Emily Mattes
12-30-2009, 09:28 PM
2009.12.27 REST

Sn BLK: 30x4, 35x3, 40x2, 45x2, 50x2, 53x2x3
Sn pulls (pause @ knee): 65x4, 75x3x3
FS: 45x4, 55x4, 65x3, 75x3, 80x2, 85x2x3
Pull-ups (strict): 4, 3, 2
Hanging leg raises: 5, 5, 5

1) Focusing on keeping my butt from shooting up. Not sure if I was succeeding, it's hard to feel it.

Cl HB: 356x4, 45x3, 55x2, 60x2, 65x2, 70x2, 73x2x2, 73x1+f+1
Jerk BN: 45x3, 55x2, 60x2, 65x2, 70x2, 70x1+f, 70x2, 70x1+f,
Box to bench jumps (20'' to ~16''): 8 reps x 3 sets
RDLs: 75x4, 85x4, 95x3x2, 100x3

1) Cleans felt a bit off, couldn't say why
2) Jerks, I think I was just tired. Coach told me to stop.
3) Box to bench jumps were an attempt to train the stretch reflex. Found out from a lifter today (12/30) I was doing them all wrong, so that'll be changing.

High-hang snatch: 25x4, 30x4, 35x3, 40x3x3
DS: 35x3, 40x3, 45x2, 50x2, 55x2x3
Jerk: 35x3, 40x3, 45x2, 50x2, 55x2, 60x2, 65x2, 70x2x3
BS: 45x4, 55x4, 65x4, 75x3, 85x3, 95x2, 100x2x3
Barbell rows: 45x5, 50x4, 55x3, 60x3, 55x3x2

1) Oly lifting felt nice and strong
2) Lowered weight on barbell rows after I looked in the mirror and was horrified by my form.

Emily Mattes
12-31-2009, 04:12 PM
tch of course we work out on New Year's Eve

High-hang cleans: 35x4, 40x3, 45x3x3
Power snatch: 35x3, 45x3, 50x2x3
Box jumps (29''): 5x5
Clean pulls: 75x4, 85x4, 90x4, 95x3x3
FS: 45x3, 55x3, 65x3, 75x2, 80x2x3
Hypers (bar behind neck): 45#x5, 55#x5, 65#x5, 75#x5x2, 80#x5

Emily Mattes
01-01-2010, 07:49 PM
2010 Goals:
- Qualify for 2010 Nationals
- 100kg C&J
- 75kg snatch
- 150kg back squat
- Compete in a strongman competition
- Deadlift over 300#

Added 32kg to my C&J and 25kg to my snatch in a little over a year, so hopefully those goals will be doable (would be a 20kg increase for C&J and 14kg increase for snatch). The 150kg back squat may be pushing it, but man it would be nice to have a double-bodyweight back squat so what the hell.

If I can't pull over 300# by the end of next year it means I haven't been picking up anything off the floor.

The Strongman competition will probably be Krank'd II in April, I'll see how my training is going. That would be two months out from Nationals, or thereabouts. Only a month out from the ECG meet, but I have a friend who's getting married that weekend so I wouldn't be able to make it anyway.

Emily Mattes
01-06-2010, 08:10 PM
2010.01.01-02 REST

Sn: 30x4, 35x3, 40x3, 45x2, 50x2, 53x1+f, 50xf+1, 50x2
C&J: 45x3, 50x2, 55x2, 60x2, tired as crap
BS: 50x3, 55x3, 65x3, 70x2, 75x2, 80x2, 85x2, 90x2, 95x2, 100x(1+f)x2

1) Crap lifting

Sn: 30x4, 35x3, 40x2, 45x2, 50, 53, 55, 53, 55
C&J: 45x2x2, 50x2, 55x2, 60, 65, 70, 75, 78(f), 68(f)
Pull-ups (max sets): 3, 2
Box jumps: 29''x6x2, 29''x3+31''x3, 29''x6x2
Body rows (max sets): 14, 7, 6

Sn: 35x5, 40x3 - stopped by coach
Sn pulls: 65x4, 75x3, 80x2x2, 84x2
FS: 45x3, 55x3, 65x2, 75x2, 85x2, 90x2, 95, 100, 103

Max ring dips (feet on chair) - 13, 6, 4, 4, 3
16 jumping lunges (8/side) (get in lunge position then jump to opposite lunge position)

Other stuff
Standing hamstring ground touches, 10/side
Standing hamstring ground touches, 10# held in front of me, 10/side
Single leg hip thrusts (http://www.tmuscle.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth), 2x10/side

1) Beat body into submission though adding all that conditioning and extra stuff when I got home

Power Sn: 30x4, 35x3, 40x2, 45, 50, 52x1x3
Power Cl: 45x2
Power Sn: 54, 56, 58
Power Cl: 45x2, 55x2, 60, 65, 70, 72(f), 72

Ring rows (max sets, feet ~1-2'' below rings): 5, 5, 4, 4, 5
Depth jumps (from stair height): 6 x 5 sets

1) Driven by rage, did well with power snatches. Then after was done with heavy singles and started cleans, coach told me to try going heavier and got a 58 power snatch
2) Power cleans also PR
3) The sort of hilarious thing about the Olympic lifting section of this workout is I got in the gym with only 40 minutes to do it all, and did the whole thing in 20
4) Added the other stuff when I got home

Emily Mattes
01-07-2010, 05:15 PM
BS: 55x3, 65x3, 75x3, 85x2, 90x2, 95, 100, 105, 110, 115, 120
Clean pulls: 70x4, 80x4, 90x4, 95x3, 100x2, 105x2x2
Hypers: 45#x8, 55#x8, 60#x8, 65#x8x2

1) 120kg back squat, it's about damn time
2) Now my squat is yet again equal to my deadlift. I thought this was only supposed to happen with powerlifters because they wear silly suits and squat to barely parallel, not to Oly lifters who do full upright squats.
3) Increased number of reps in hypers to 8 as another lifter suggested back muscles are better served by muscular endurance than max strength (makes sense)
4) I guess lifting went OK this week, but I am trying to not let any hope or expectations get in my head to further enable me to just tear apart the bar and lift

Emily Mattes
01-07-2010, 07:44 PM
Aw damn, just realized that 73x2 C&J up there was not a PR, I did like a 75x2 back in November. Sigh.

John Filippini
01-07-2010, 08:45 PM
2) Now my squat is yet again equal to my deadlift. I thought this was only supposed to happen with powerlifters because they wear silly suits and squat to barely parallel, not to Oly lifters who do full upright squats.

Are you kidding? Oly lifters don't deadlift. At least not at max weight. My BS is 182 and my best DL is 185, and I didn't think that was that abnormal for an Oly lifter. To correct you, geared powerlifters end up with squats HIGHER than their deadlifts (sometimes significantly so). Andy Bolton has the world powerlifting records in both squat and deadlift with 550.5kg and 457.5kg, respectively. Your squat gets THAT high in relation to your deadlift, then you can get concerned. :-P

I wouldn't worry about the deadlift so much though, you're strong enough to do overloaded pulls at speed, which is plenty (at least for Oly lifting).

Also, good job on the 120 BS - two wheels!!

Emily Mattes
01-09-2010, 01:23 PM
Wow, you're right! It didn't occur to me. Now for the two wheel C&J . . . But maybe I should aim for the two wheel front squat first.

Sn: 30x4, 35x3, 40x3, 45x2, 50, 53, 55, 57, 60(f)x1x2, 45, 50, 55
C&J: 45x3, 50x2, 55x2, 60x2, 65, 70, 75
BS: 45x3, 55x3, 65x3, 70x2, 75x2, 80x2, 85x2, 90x2, 95x2, 100x2

1) Fixed my first pull with my snatch, but have gone back to not finishing the pull at the top. Oh well.
2) C&J felt OK.
3) Realized 100kg for a double was now only 80% of my max. Good feeling.
4) Arms kind of hurt from massive amount of arm-wrestling in a bar. Kept arm-wrestling my roommate's boyfriend again and again because I could not believe how easily I beat him (he used to wrestle and doesn't look out-of-shape).

Emily Mattes
01-13-2010, 07:07 PM
No weightlifting, just the expo

However, was overcome by an inexplicable desire to go running since my last post. After two blocks I wanted to die, then pushed on through. Did 3.5 miles at about a 9-9.5 minute/mile pace. Which is pretty terrible, but not as terrible as expected given than I hate running, have always sucked at running, and haven't done anything pace-running-related in the past year-and-a-half except for the very occasional sprint workout. Actually, this is about the pace I held when I did triathlons in high school (well except for a 5K this one time). LIFTING IS AWESOME SUCK IT RUNNERS


Sn: 35x4, 40x3, 45x2, 50x1x3
Sn pulls: 65x3, 70x3x3
FS: 45x3, 55x3, 65x2, 75x2x3



Cl: 45x3, 55x2, 60, 65x1x3
Cl pulls: 75x3, 80x2x2, 85x2
BS: 55x4, 65x4, 75x3, 80x2, 85x2, 90x2x3

1) Tired so cleans were bound to feel slow but they picked up by the end
2) Clean pulls were scary light
3) Same for back squats

Arden Cogar Jr.
01-14-2010, 06:20 AM
I echo your sentiment with running. I prefer the races that begin and end with our feet in very much the same place.

Excellent work. Are you still relying upon the santa hat, or have you found some hair ties?

All the best,

No weightlifting, just the expo

However, was overcome by an inexplicable desire to go running since my last post. After two blocks I wanted to die, then pushed on through. Did 3.5 miles at about a 9-9.5 minute/mile pace. Which is pretty terrible, but not as terrible as expected given than I hate running, have always sucked at running, and haven't done anything pace-running-related in the past year-and-a-half except for the very occasional sprint workout. Actually, this is about the pace I held when I did triathlons in high school (well except for a 5K this one time). LIFTING IS AWESOME SUCK IT RUNNERS


Sn: 35x4, 40x3, 45x2, 50x1x3
Sn pulls: 65x3, 70x3x3
FS: 45x3, 55x3, 65x2, 75x2x3



Cl: 45x3, 55x2, 60, 65x1x3
Cl pulls: 75x3, 80x2x2, 85x2
BS: 55x4, 65x4, 75x3, 80x2, 85x2, 90x2x3

1) Tired so cleans were bound to feel slow but they picked up by the end
2) Clean pulls were scary light
3) Same for back squats

Emily Mattes
01-14-2010, 07:54 PM
I echo your sentiment with running. I prefer the races that begin and end with our feet in very much the same place.

Excellent work. Are you still relying upon the santa hat, or have you found some hair ties?

All the best,

I have just been letting the hair go free as it will, which ends up with me flipping it out of my face before a lift like I'm in a horrible parody of a Pantene commercial.

Michael McKenna
01-15-2010, 10:25 AM
You RAN? Aren't you lifting at FDU?

Emily Mattes
01-17-2010, 05:17 PM
I did lift at FDU. Don't judge me. I did terribly but it was a whole host of things, I doubt it was the running that scuttled my progress given I unsure I was about the meet going in.


Sweet, got food poisoning. Great way to prep for a meet.

Food poisoning felt better by today. It usually comes on strong and then leaves for me.

Sn: 35x4, 40x3, 45x2x3
C&J: 45x3, 50x2, 55x2, 60x2, 65x2x3

1) Lifts felt slow and sad. Not a good feeling the day before the meet

oh man meet was so bad. 60/75 = 135 = 2kg less than in October.

Perhaps it is best to pretend this meet never happened. I could go into the host of reasons--technique issues for months, lack of confidence stemming from those technique issues, poor attention to sleep and recovery, FOOD POISONING, lack of focus during the meet, etc etc. My snatch in the meet is 50% of my back squat. That's just sad.

After the meet, did deadlifts. Going to start hitting these more seriously with the Strongman comp coming up. Mine are weak, only 120kg for a double.

DL: 70x5, 80x5, 90x5, 100x5x5

Emily Mattes
01-18-2010, 07:04 PM
Since it's post-meet, my coach told me I can do whatever I want this week provided I stay at 75% or so of my max lifts. Sounds good to me--more speed work.

High-hang snatch: 15x4, 25x4, 30x4, 35x3, 40x3x3
Sn BLK: 30x4, 35x3, 40x3, 45x2x3
Sn deadlifts (on 10kg+20kg plate): 65x4, 75x3, 85x3x3
Body rows (max sets): 4, 5, 5
Depth jumps (12''-16'' height?): 6 reps x 5 sets

1) Read from Sassy Sage Burgener that snatch deadlifts off of plates may help with the hips shooting up, so let's try that.
2) Worked on speed under the bar and finishing for the snatch.

Emily Mattes
01-19-2010, 06:06 PM
Power Sn: 35x3, 40x3, 45x2, 50x2x3
Power Cl: 45x3, 55x3, 60x2, 65x2x3
Jerk drives: 45x4, 55x4, 65x3, 75x3, 85x3x2
Power jerks: 45x3, 55x3, 60x2x2
RDLs: 70x4, 80x4, 90x3x3

1) Power lifts felt snappy
2) Was going to do a few more sets of jerk drives, but my coach didn't like them so I switched to power jerks.
3) Was pretty worn out by power jerks, so only went up to 60.
4) Wanted to go to 100 for RDLs, but coach reminded me I was technically supposed to be backing off this week. What is this "de-load" you speak of?!

Michael McKenna
01-20-2010, 07:35 AM
I love the snatch grip DL with plates under my feet.

I'm not judging, just staring aghast.

I've never had a good meet at FDU. It's a horrible drive, the warm-up/ set-up is distracting, and there are too many Generals trying to show off the ribbons they got for sitting at home.

I'm serious about the singles. They'll let you focus on each movement, and your speed will improve. 30-45 seconds rest. Everything over 70% will be a single.

And pulls from high blocks- not mid thigh, actually use blocks. They'll help your top end speed.

Emily Mattes
01-20-2010, 06:35 PM
I like the snatch-grip deadlifts and pulls from blocks, too. Victor isn't one for lots of accessory exercises, though. He's got a few he uses but most accessory work in my log is stuff I've added. Adding any accessory exercises directly lift-related is already a bit touchy--I think the high-hang work is the craziest I've gone--and doing anything that might go heavy or interfere severely with what he's programmed for me is really, really skirting the line. I don't want to give the impression I don't trust in his programming, because I do, even if I want to add every accessory exercise known to man if only to calm the feeling that I'm not working hard enough! :P

DS: 35x4, 40x4, 45x3, 50x3x3
Sn pulls: 60x4, 70x3, 75x3x3
BS: 55x4, 65x4, 75x3, 85x3x2
Hypers: 0#x8, 45#x8, 55#x8, 65#x8x3

5 rounds of
5 x THE BEAR (http://figureathlete.tmuscle.com/free_online_forum/null/bear_season) (with dumbbells)
1:00 rest
*1st round 30# dumbbell/arm, 2nd-5th round 35# dumbbell/arm

1) Was feeling especially tired today. Realized I haven't been eating enough.
2) The BEAR! That is all.

Michael McKenna
01-21-2010, 05:50 AM
Aside: How's the visulaization, etc going?

John Filippini
01-21-2010, 09:30 AM
The Bear looks neat. The demo photos though are some UGLY power cleans and front squats though. Gotta love T-Nation.

Emily Mattes
01-21-2010, 09:32 AM
Slowly but I can tell it's going to help once I get the hang of it. I tried it on-and-off since you sent me the info, but this is the first time I've really committed time to it. It is actually pretty difficult for me, I knew I was bad at focusing but now that I'm really committing myself I'm finding out exactly how bad.

Michael McKenna
01-22-2010, 06:13 AM
That level of focus will help everything you do. Slow the world down around you. I'm starting to see the "slowing down" in a few small places in life again, and the difference is incredible.

Emily Mattes
01-22-2010, 07:35 PM
The Bear looks neat. The demo photos though are some UGLY power cleans and front squats though. Gotta love T-Nation.

I would've liked to find a nicer article about it (the original had good photos if I remember correctly) but couldn't. It'll smoke you.

That level of focus will help everything you do. Slow the world down around you. I'm starting to see the "slowing down" in a few small places in life again, and the difference is incredible.

Ha, that would definitely be useful, you have no idea.

High-hang Cl: 35x4, 40x4, 45x3, 50x2x3
Cl (pause @ knee): 45x3, 55x3, 60x2, 65x2x3
Box jumps: 29''x6x5 sets
DL: 70x5, 80x5, 90x5, 102x5x5

20 1-arm kettlebell swings, 10/side, 24kg
200m row sprint

1) Focused on getting elbows around at the same time feet hit. This was find and dandy for light weights, for heavy weights they were just not cooperating.
2) For the first time in months did box jumps where I didn't chicken out every other rep. Entirely the visualization shit.
3) DL after box jumps ain't smart, but don't know if I could work either in tomorrow
4) oh my God 5x5 deadlifts are tiring
5) Conditioning after 5x5 DL is dumb as shit but again, didn't know if I could work it in tomorrow while at the cert

Emily Mattes
01-25-2010, 06:30 PM
Weightlifting cert is over. I am a Level 1 club coach, whatever credibility that gives me. Provided I pass the test. If I didn't pass the test I will have to starting doing marathons out of embarrassment.

Light lifting session during lunch break. It was a bit awkward, the place where it was held didn't allow chalk (forgot how sweaty my hands get, it made overhand grip almost easier than hook), and I didn't anticipate how much work the session itself would be. There was a lot of practical work, light lifts but high volume.

Hilarious note at the cert: there was a guy doing ridiculously bad back squats in a nearby rack saying loudly to his spotter, multiple times, "I CAN'T SQUAT THIS WEIGHT WITH ALL THAT DROPPING GOING ON." Sounds like someone needed a big cup of man the fuck up. Especially since he had headphones.


Sn: 35x4, 40x3, 45x2, 50x2x3
C&J: 45x3, 55x2, 60x2, 65x1x3
FS: 105#x4, 120#x4, 145#x4, 155#x3, 165#x3x2




High-hang sn: 30x4, 35x3, 40x2, 43x2, 40x2
Sn BLK: 35x4, 40x2, 45x2, 50x2, 53x2x3
Sn pulls (pause @ knee): 65x4, 75x3x3
FS: 45x4, 55x4, 65x3, 75x3, 80x2, 85x2x3

Supersets of:
Hypers (bar behind neck): 45#x8, 55#x8, 65#x8x2, 60#x8x2
Body rows, max reps: 5, 5, 4, 4, 5

1) Lifts felt better and more confident than they have in a while
2) Dropped the weight down for the high-hangs as they weren't as crisp as I'd like
3) Pulls were excellent
4) Could tell I haven't been sleeping enough, just felt not as crisp or strong but persevered anyway and it was a good workout overall.

Brian DeGennaro
01-25-2010, 07:01 PM
Emily, the professional thing to do as a newly certified USAW Level 1 Club Coach is to go over there, and squat the fuck out of the weight he was trying to use.

... Or tell him he needs to forge his el33t fitness with Fran or Isabel.

Philip Stablein
01-26-2010, 11:11 AM
Hilarious note at the cert: there was a guy doing ridiculously bad back squats in a nearby rack saying loudly to his spotter, multiple times, "I CAN'T SQUAT THIS WEIGHT WITH ALL THAT DROPPING GOING ON." Sounds like someone needed a big cup of man the fuck up. Especially since he had headphones.

This was extremely funny. The dude was a BBer, and he had about...245lbs on the bar. It was fairly lame. The group would have had a few more laughs at his expense if we hadn't been stuffing our faces with food...

Arden Cogar Jr.
01-26-2010, 11:21 AM
:D LOL. I can see Emily telling him to "Man the fuck up" with her Santa Clause hat on.

All the best,

Emily Mattes
01-27-2010, 08:26 PM
At the end of this week I'll have to start a new workout log. It's bittersweet, it's got everything in there from Crossfit workouts with old gym buddies up until this week with Victor. The Crossfit workouts have notes like "Pack" and "Puppy" written next to them!

You can also see my transition from "On and off Crossfitter" to "Olympic lifter" because the dates on the workouts go from smatterings in February, then breaks, then March, then breaks, etc, until October 2008 when Oly lifting becomes clockwork.

For yuks, here's the first workout of the log. This is when I was sharing the log with John and Alan, two gym buddies (John was always more consistent than Alan, though). Looks like I didn't do this one:

John: 225#, 255#, 275#, 295#, 305#, 310#, 315#
Alan (did bench, not deads): 115#, 135#, 155#, 165#, 175#, 190#, 200# (with the note "Can Do More!" next to it


Cl HB: 35x4, 45x3, 55x2, 60x2, 65x2, 70x2, 73x2, 73(f), 73x2x2
Jerk BN: 35x3, 45x3, 55x2, 60x2, 70x(1+f)x2, 70x2x2
RDL: 70x4, 80x4, 90x3, 100x2x2, 90x3
Push press: 35x4, 45x4, 55x3, 60x2, 55x3x2, 55x2+f

1) Lifts felt good. I missed a few times, but was able to pull back strong.
2) Dropped RDLs down when I looked in the mirror and saw the horror that was my rounding back.
3) Push press was killer--should do this more often.


DS: 35x3, 40x3, 45x2, 50x2, 55x2x3
Jerk: 35x3, 40x3, 45x2, 50x2, 55x2, 60x2, 65x2, 68x2, 70x2x3
BS: 45x4, 55x4, 65x4, 75x3, 85x3, 85x2, 100x2x3

Max dips (4, 3, 3)
10 V-Ups

Played with 32kg kettlebell--did some swings, tosses, etc.

1) Scared the crap out of some kids that were in the gym. There were a bunch of middle-schoolers "working out" (i.e. goofing off) in the gym, and one sits in front of the chest fly that's directly in my line of vision in the middle of one of the 55 DS sets. With the barbell on my shoulders, I yell "HEY KID, MOVE" and the kid freezes and stares at me like a deer in headlights. "YEAH, YOU KID!" He figures out I'm talking to him, meanders off, his friend goes on, and there's some confused, panicked milling about until the coach tells me to just go and I do it. I feel bad now though, everyone says I scared the piss out of him.
2) Lifting continues to feel pretty consistent, though not wicked strong. That's OK, consistency is key.

Emily Mattes
02-02-2010, 08:04 PM
Missed two workouts due to preparation for a friend's wedding this past weekend. Two! And four days off in a row! I don't remember the last time either of those happened.

Also, the new workout log refers to my workout book, not this online log.


2010.01.28-31 REST & WEDDINGS


Sn (Hang from knee + power from floor + full snatch): 35, 40, 45, 50, 50x1x3, 45x1x3
Sn pulls: 65x4, 75x3, 80x2x3
FS: 45x4, 55x4, 65x3x2, 75x3, 85x2, 85x2, 90x(1+f), 85x2x3, 85x(1+f)
Bounce FS: Reps at 45, then 55 for a bunch of sets
Pull-ups (max set): 2
Body rows (max sets): 5, 4, 3, 3

6 DB muscle snatches (30#/arm)
6 box jumps (~25'')
10 knees-to-elbows (or whatever approximation I could reach)

1) Lifting started out rusty. Four days off will do that to you. Hence the extra snatches at a slightly lower weight at the end.
2) The snatches are complicated to explain. Did a snatch from the hang above the knee, then a power snatch from the floor, then a full snatch, and that would be one set. So 35 at that would be doing one of each at 35kg.
3) Snatch pulls felt light as hell
4) Front squats were unexpectedly difficult as around the 65kg set a coach pointed out I had an inch or two of depth I could go that I wasn't. When I went, they got a shitton harder, hence the failing and backing down the weight and failing.
5) Bounce front squats are basically getting into the bottom position of the squat, bouncing up and to parallel, back to full depth, bouncing up again, etc. Frustrated with my squat depth so I decided to work on that for a bit until my coach made me stop.
6) I cannot do an honest-to-God knees-to-elbows, I just went up as far as I could.


High-hang Sn: 15x4, 25x4, 30x4, 35x3, 40x2x3
Cl (K, Power, Full): 45, 50, 55, 60, 65x1x3
Jerk BN: 35x3, 45x3, 55x2, 60x2, 65x2, 70x2x3
RDLs: 70x4, 80x4, 90x3, 100x2x3
Push press: 40x4, 45x4, 50x3, 55x3x2, 57x3

Depth jumps: (Stair height) x 6 reps x 5 sets

1) Cleans were as described for the snatches above.
2) Still forward on jerks.
3) RDLs much better than last week
4) Man these push presses are going to pay off because I SUCK AT THEM

Emily Mattes
02-03-2010, 07:08 PM
DS: 35x3, 40x3, 45x2, 50x2, 55x2x3
Jerk: 35x3, 40x3, 45x2, 50x2, 55x2, 60x2, 65x2, 70x2x3
BS: 45x4, 55x4, 65x4, 75x3, 85x3, 95x2, 100x2, 105x(1+f), 105(f), 100x3
DL: 70x5, 80x5, 90x5, 105x5x4

1) No misses on those drop snatches or jerks! Aces!
2) Missing back squats, damn. Again, have added more depth, so that's part of it. I'm also sleep-deprived. It is heartening that I've not let the sleep deprivation make me lose focus on my main lifts, though, it's only affecting the strength ones.
3) Finally started to switch from overhand to mixed grip in the DL on the third set. I hate mixed grip but straps are not going to be an option in the Strongman competition.
4) Couldn't finish the fifth set of deadlifts, gym closing.
5) I feel like a 5x5 of deadlifts is a bad idea, but it's what was recommended to me by the powerlifter and I am sick of switching up deadlift programs. I'll talk with my SM coach on Saturday about a program.

Michael McKenna
02-04-2010, 06:51 AM
I've changed my squat depth tons of times, for many reasons. I always try to get deeper, and now I've pretty much achieved full depth every time I squat. Your squat weights will come back soon enough, in a short amount of time, with more depth.

John Filippini
02-04-2010, 09:48 AM
This may be obvious, but do you hook grip your deadlifts? I felt like this made things almost as good as the mixed grip.

Emily Mattes
02-04-2010, 03:11 PM
I've changed my squat depth tons of times, for many reasons. I always try to get deeper, and now I've pretty much achieved full depth every time I squat. Your squat weights will come back soon enough, in a short amount of time, with more depth.

Yeah, I have to resist the urge to spend fifteen minutes every workout bouncing up and down in the bottom of my squat position.

This may be obvious, but do you hook grip your deadlifts? I felt like this made things almost as good as the mixed grip.

I haven't as I heard that was a good recipe for thumb dislocation. Then again, isn't there some massive powerlifter out there who hook grips his deadlift? And I'm guessing you do it too, then? If your joints can handle 185, I should hope mine can take 105.

Emily Mattes
02-05-2010, 06:27 PM
Speaking of body shutting down, workouts have been feeling weird and they really culminated in a bizarre workout today. Notes are below. Basically, started out strong and fast, then random dizzy spells/numbing legs setting in with vision blackouts at low weights (50% of max!). Might be low blood sugar--perhaps low/no-carb doesn't work for me as well as it used to.


Sn: 35x4, 40x3, 45x2, 50x2, 53x2, 55x2, 57x(1+f+f+1)
C&J: 45x3, 50x2, 55x(1+f+1), 60x2, 65x2, 70(f), 70x1x3
BS: 45x3, 55x3, 65x3, 70x2, 75x2, 80x2, 85x2, 90x2, 95x2, 100(f), 90x2x2

1) Visualization and maintaining focus are difficult when your vision blacks out
2) Snatches felt insanely fast and strong today, on the flip side technique felt off. Was blanking on a proper grip width (had been playing with it on Wednesday), bar bruising pelvis, everything felt hard to control and not smooth.
3) The snatches I made at 57 were easy as pie. The failed ones were crazy.
4) C&Js were the same way--felt blinding fast, difficult to control, form off.
5) At 50 started getting dizzy coming out of the hole, and at 55 my vision began to black in and out during the jerk and my left leg would randomly numb up. The failed rep at 55 is from my leg collapsing out underneath me. After that I just tried to ignore the dizziness and would adjust the bar and shake my leg out if I felt it numbing up again. Still couldn't pull off doubles at 70 and 73 like I was supposed to.
6) Head rushes and blacking out on squats began to happen at 65, a little over 50% of my max which is fucking stupid and doesn't make sense. Couldn't do 100. Finished with a few doubles at 90 and called it a day.
7) Am now eating bananas.

John Filippini
02-05-2010, 08:08 PM
I haven't as I heard that was a good recipe for thumb dislocation. Then again, isn't there some massive powerlifter out there who hook grips his deadlift? And I'm guessing you do it too, then? If your joints can handle 185, I should hope mine can take 105.

Probably a better way to look at it is to think of the world record C+J in your weight class. With proper joint conditioning, you have at least that far (and probably significantly farther) to go before you worry about dislocating your thumb on a deadlift.

Not to mention that I'm slightly skeptical of that being such a big concern in the first place. Sounds as likely (or less) to happen as dislocating your elbow in the snatch. Maybe it happens, but it's generally not a real day to day concern, and some simple good habits should reduce the likelihood of such an event significantly.

Emily Mattes
02-07-2010, 04:27 PM
First day of Strongman training! Will need a LOT of work here. Definitely going to try to work out Sundays as well as Saturdays if I can recover.


Snow storm!
Shoveling for three hours. Fruitless shoveling!

Strongman training!
Axle/log clean-and-press:
Worked up to 120# on each, then did two circuits--first one got five reps (alternating between the two), second barely managed three. Need to work on conditioning!

Partial deadlifts:
Worked up to 315#, the starting weight for the competition.

Atlas stones:
Lots of work with the 165# stone

Olympic lifting
HH Cl: 35x3, 40x3, 45x2, 50x2x3
Power Sn: 35x4, 40x3, 45x2, 50x2, 50x(1+f), 50x2
Box jumps: (Above knee) x 6, (Mid-thigh) x 6, (Mid-thigh + 1'') x 6, (crotch-height) x 6 x 2
Cl pulls: 75x4, 85x4, 95x3, 100x2x2
FS: 45x4, 55x3, 65x3, 75x2, 80x2, 85(f), 75x2, 80x2x2

Kettlebells: Did some one-arm swings with the 36kg (I think that was it)

1) In the future I will be doing Oly BEFORE Strongman, would've today but didn't work out that way. I was beat for it and it showed by the squats.
2) Practiced finding a good grip for the axle, ended up with like some kind of mixed-grip clean thing that is sure to wreak havoc on my Oly lifting. Learning the log was a bit easier. Worked up to competition weight.
3) For partial deadlifts, must unlearn everything about Oly lifting and learn to pick up with a more rounded back. Once I got that, they started going up a lot easier. Will need to do plenty of rack pulls though.
4) Got to point where I could pick up the 160# stone pretty regularly, but anything after the lap went poorly. Will need a lot more work on my form here.
5) Cleans and power snatches felt surprisingly strong given that I was ready to sleep at that point.
6) Box jump were also going much easier than expected.
7) Clean pulls started feeling tiring
8) At front squats I really needed a nap and that extra squat depth made 85 pretty much impossible.
9) There were no need for kettlebells but man they were there so I might as well

Emily Mattes
02-08-2010, 06:02 PM
Was supposed to do conditioning too, but didn't have time to finish workout--I'll have to start coming into work early so I can bust out at 5:00 if I want to keep adding my extra business. Need to figure out a way to do heavy conditioning at home when I don't have equipment beyond rings and parallettes.

HH Sn: 30x4, 35x3, 40x2, 45x2x2
Sn BLK: 35x3, 40x3, 45x3, 50x2, 53x2x3
Sn pulls: 65x4, 75x3, 80x2x3
FS: 45x4, 55x4, 65x3, 75x3, 80x2, 85x2, 87x2x3
PP: 40x5, 45x5, 50x5, 55x4x3

1) High-hangs started out feeling sluggish but got better as they went on. I will need to warm up more, I guess.
2) Felt stronger and stronger as workout progressed.
3) The extra depth for front squat continues to plague me but I'm finding it easier to get the "bounce" out of the hole with it--or maybe I'm that much more worried about getting stuck so I'm more aggressive out of the bottom?
4) Goal for push press is sets of 5 at 60 or 65--the SM comp has me working with a 120# log and axle, so if I can get my push press working sets to 132#-143# I should be in good shape, right?

Michael McKenna
02-09-2010, 07:01 AM
Probably a better way to look at it is to think of the world record C+J in your weight class. With proper joint conditioning, you have at least that far (and probably significantly farther) to go before you worry about dislocating your thumb on a deadlift.

Not to mention that I'm slightly skeptical of that being such a big concern in the first place. Sounds as likely (or less) to happen as dislocating your elbow in the snatch. Maybe it happens, but it's generally not a real day to day concern, and some simple good habits should reduce the likelihood of such an event significantly.

Rob Wagner hook grips, or he used to. He's pulled 600+ weighing under 200 pounds.

I agree with John re: dislocation; it's not nearly as big a risk as bicep injury with a mixed grip.

Get a kettlebell for conditioning. It's almost all they're good for anyway. No American style-swings. Of course, you probably have steps, right? 20 sprints up 20 stairs is a heck of a workout.

Emily Mattes
02-09-2010, 07:33 PM
That's it folks, I can now die happy. I have finally reached the metabolic point where I can consume an entire jar of this (http://ilovepeanutbutter.com/index.php/peanutbutter/peanut-butter/cinnamonrasinswirl.html?SID=isp3mc79dt74lg9cancbcm h3t1) and my weight loss will continue unabated. I am sure there are loftier and more productive life goals but dammit this is all I ever wanted. Thanks, weightlifting!


Cl + FS + J: 45x3, 50x3, 55x3, 60x3, 65x2, 70x2, 75x(1+f+f), 75
Jerk BN: 45x3, 55x2, 60x2, 65x2, 70x(1+f)x3, 65x2
Broad jumps: 8 jumps x 5 sets
RDLs: 70x4, 80x4, 90x(2+f), 100x3x3

5 body rows
16 cross-chops (http://performancemenu.com/exercises/index.php?show=exercise&sectionID=3&exerciseID=158), 8/side, 24kg kettlebell
20 one-arm swings, 10/side, 24kg kettlebell

1) Complexes felt good and strong--was supposed to stop at 65. Then found out at the 75kg mark when enthusiasm wasn't making up for form that I'd been cutting my pull and pulling with my arms. Damn.
2) The last 75kg attempt tweaked my back and tired me out for the jerk, so kept missing the second of the attempts at 70kg.
3) Broad jumps were awesome, I was actually landing with my feet well in front of my head as if I were an actual athlete! A Real Live Athlete! I remember doing them at weightlifting camp when my broad jumps were more bunny hops than anything else.
4) Grip slipped at the 90kg RDL, but that's OK, it's getting stronger.
5) Conditioning was like most conditioning sessions these days, pulled out of my butt. In retrospect it would've been nicer to do one-arm rows with the kettlebell, fit better with the whole motif.

Emily Mattes
02-10-2010, 11:49 AM
After trying to dig out my car, then getting it stuck, then unsticking it, then digging out my roommate's car, I now find that my gym is likely closed and the highway to Ironsport is closed so I can't even get there. There is literally no way for me to lift today.


I was going to do rack pulls! It was going to be great! I guess there's tomorrow, I'm just not a very patient person.

Philip Stablein
02-10-2010, 01:43 PM
Warm-up and do your mobility work Emily!

(thats what I just did)

Emily Mattes
02-11-2010, 07:21 PM
Warm-up and do your mobility work Emily!

(thats what I just did)

If by "mobility work" you mean "attend an impromptu dance party" then yes, I did my mobility work. I improve my mobility by gettin' low.

Finally got car out from snow-covered driveway. Minivans and snow don't work together too well. But it made a gym trip possible!

Dollar store frozen berries may be a pound for a dollar, but they were freezerburned straight out of the bag. Even my cheap ass needs standards.

High-hang Cl: 35x3, 45x3, 50x2x3
DS: 35x3, 40x3, 45x2, 50x2, 55x2x3
Jerk: 35x3, 40x3, 45x2, 50x2, 55x2, 60x2, 65x2, 70x2x3
BS: 45x4, 65x4, 75x3, 85x3, 95x3, 100x(2+f), 100x3x3
Rack pulls: 70x5, 85x4, 95x4, 105x3, 115x3x2, 115x6

1) Was unusually stiff and slow for having a rest day yesterday.
2) Saw improvements of focus--was able to overcome body feeling stiff and slow and kind of force myself to develop the speed and control I needed through my lifts.
3) Need to figure out a system for rack pulls. The starting weight for the competition is 315# at 18'', or about 142kg. I used 115kg at a little under an 18'' rack. It would be nice to be pulling 400# or so for triples by the time the competition rolls around, but man that would be 180kg and I'm pretty sure that's not going to happen. I wish I had a good idea of what would be considered "good", Becca Swanson's record is 625#. I could definitely do more than 115 though, I still need a lot more form work with these. May do some more later this week. Argh, so much training to do!

Emily Mattes
02-20-2010, 12:44 PM
OK, here's the last week of workouts.

10lbs weight gain in a week-and-a-half + fitful sleep for weaks + increasing weakness and worsening lifting over months + no motivation to lift + depression + sluggishness = overtraining, probably

Well pretty much everyone saw it coming and warned me but I'm not good at listening when people tell me to lift less. Starting to fail squats should have been a red flag. The clean pulls feeling heavy on Wednesday? That's when I knew something was wrong. After Tuesday of last week I tried backing off my volume--only doing what Victor programmed rather than adding my extra work--and it helped a little but from today's performance is not going to be enough.

Taking a week off. Time to focus on recovery and relaxation.

Sn: 30x4, 35x3, 40x3, 45x2, 50x2, 53x2, 55x2x3
C&J: 45x3, 50x2, 55x2, 60x2, 65x2, 70x(1+f), 70x1x2
Box jumps: 29'' x 6 x 5
FS: 45x3, 55x3, 65x2, 75x2, 80x2, 85x3x3, 83x(2+f)

Farmer's walks x 3 gym lengths (85#/hand)
Barbell rows: 45kg x 8
Farmer's walks x 3 gym lengths (85#/hand)
Barbell rows: 50kg x 6
Farmer's walks x 3 gym lengths (85#/hand)
Barbell rows: 50kg x 6
Farmer's walks x 3 gym lengths (85#/hand)
Barbell rows: 50kg x 6

(In pounds, at South Baltimore CF)
PSn: 83#x3, 98#x3, 113#x2x3, 83#x3, 103#x3x2
Cl pulls: 158#x4, 165#x4, 178#x4, 203#x4, 208#x3, 223#x2x3
BS: 103#x4, 123#x4, 148#x3, 158#x2, 168#x2, 178#x2, 188#x2, 203#x2, 213#x(1+f), 223#x2x3 <-- Don't actually remember if I made it this high

Felt like shit, should've done deadlifts and conditioning and other Strongman-specific stuff.


HH Sn: 25x4, 30x3, 35x2, 40x2x2
Sn: 35x3, 40x3, 45x3, 50x(1+f)

Felt like shit, decided to start again tomorrow.

Sn: 35x3, 40x3, 45x3, 50x1x2, 55(f)x1x2, 35x2+40x2+45+50, 50, 53, 53
Sn pulls: 65x4, 75x3, 80x2x3
FS: 45x4, 55x4, 65x3, 75x2 feel like death
PP: 40x4 yep still feel like death

C&J: 35x3, 45x3, 50x3, 55x3, 60x2, 65, 68, 70(1+f), 70(f)x1x2, 45x3
Cl pulls: 75x4, 85x4, 90x4, 100x3x3

DS: 35x3, 40x3, 45x2, 50x2, 55, 60x1x3
Jerk: 35x3, 40x3, 45x2, 50x2, 55x2, 60x2, 65x2, 70x(f+f+1+f+f+f+f+3), 70x6
BS: 45x4, 55x4, 65x4, 75x3, 85x3, 95x3, 100x2x2

PSn: 35x3, 40x3, 45x2, 50x2x2, 53x(1+f+1),
PCl: 45x3, 55x3, 60x2, 65x1x2

Sn: 30x4, 35x3, 40x3, 45x2, 50, 53, 55, 57(f)x1x4
C&J: 45x3, 55x2, 60x2, 65(f)

Emily Mattes
03-01-2010, 05:01 PM
Well, I managed to cook, see Avatar (ugh), and have a reunion with a few very dear high school friends in NYC this weekend so I feel I've adequately fulfilled the "relaxation" half of my prescription if not the "rest" (who sleeps in the city that never sleeps, amirite?).

I have a cold, but I'm going to bed now and will hopefully feel better tomorrow morning. Raring to start lifting again!

Emily Mattes
03-02-2010, 06:07 PM
I am ready to accept that I legitimately needed the rest. I've lost 10lbs of the 20lbs I gained (by middle of last week I was up to 189lbs--I have never been that heavy), and even with being sick and rusty from the time off lifting felt better and faster and stronger than it has in ages.

Will ramp in slower this time, and aim for a later Strongman comp--maybe in the summer, after Nationals.

Sn BLK: 35x3, 40x3, 45x3, 50x2x3
Sn pulls: 65x3, 75x2x3
FS: 45x4, 55x4, 65x3, 75x3, 80x2x3
Planks: 20kg x 45s x 3

Michael McKenna
03-03-2010, 05:33 AM
Hmm... seems like good advice to yourself.

Arden Cogar Jr.
03-03-2010, 06:54 AM
Hmm... seems like good advice to yourself.


All the best,

Emily Mattes
03-03-2010, 06:51 PM
I'm now going to start splitting workouts into what my coach assigns and what I add on to get a better input from others on when I am doing something insane.

Oly lifting
Clean + FS + Jerk: 45x3, 50x3, 55x3, 60x3, 63x2x3
Jerk BTN: 35x3, 45x3, 55x3, 60x3, 65x2x3

3 sets of (not timed)
Turkish get-ups, 5/side, 35# & 25# 1st set, 20# sets 2-3
10 V-ups

1) One "rep" of Cl + FS + Jerk meant doing one of each. So I did three total complexes.
2) The complexes were where I really noticed the week off. My conditioning and endurance has suffered--my legs were feeling wobbly by the end and I was getting out of breath.
3) First set of 65 for the jerks was wobbly, other sets were great.
4) So I started with 35# for the TGU, got through about 2.5 reps for each side, realized 35# was unteneable, switched to 25# for the rest of the set. Did 20# for the last two sets to make sure I was keeping my shoulder locked out and core tight.

Emily Mattes
03-07-2010, 10:29 AM
My accessory work is sometimes mixed in with my regular Oly work, so when I add stuff to my program I'll italicize it. The non-italicized stuff is my "base" workout.

Overall, have been feeling an awful lot better. Many technique errors have fixed themselves, which makes me think maybe my CNS and small muscle groups were tired enough that I couldn't execute the lifts properly. Endurance/conditioning still down but improving--I did five days in a row, but the last day of squats felt stronger than the first. Triples still suck more than they used to.


DS: 35x3, 40x3, 45x2, 50x2x3
Jerk: 35x3, 40x3, 45x3, 50x2, 55x2, 60x2, 65x2x3
BS: 45x4, 55x4, 65x4, 75x3, 85x3, 95, 90x3, 90x(2+f), 90x2
PP: 40x4, 45x4, 50x4x2, 50x(3+f)x2

PSn: 35x4, 45x3, 47x2x3
Cl pulls: 80x3, 85x2x3
FS: 45x3, 55x3, 65x2, 75x2, 80x2x3

3x (not conditioning)
Stiff-legged deadlift: 60x6
Max body rows: 5, 3, 3

Olympic lifting
Sn: 35x4, 40x3, 45x2, 50x2x3, 45x2x2
C&J: 35x3, 45x3, 50x2, 55x2, 60x2, 65x(1+f+1), 65x2x2
BS: 45x3, 55x3, 65x3, 70x2, 75x2, 80x2, 85x2, 90x2x3

Atlas stone work: Struggled for a while to pick up the 160# stone and totally failed, need tacky
DL: 70x5, 80x4, 90x3, 105x3x4, 90x3x2
Good mornings: 65#x7, 75#x6, 85#x6x3
Prowler sprints: 90# x 50yds x 5
Sandbag carries: Shouldered a 135# sandbag! Then failed to do it on the other shoulder. Tried out the smaller one (maybe 75#?) and it was way too easy though.

Emily Mattes
03-08-2010, 06:52 PM
Sn HB: 35x3, 40x3, 45x3, 50x2x3
Sn pulls (pause @ knee): 65x3, 75x2x3
FS: 45x4, 55x4, 65x3, 75x3, 80x2, 85x2x3
Alternating sets of:
Good mornings: 20x10, 25x10, 30x10, 35x10x3
Push press: 20x5, 30x5, 40x5, 45x4, 40x3, 53x3x3

Michael McKenna
03-09-2010, 06:36 AM
Emily, would you throw in your maxes at the top of the page, or throw in a % on the snatch and cleans? I'm just curious how the percentages roll out during the training.

Emily Mattes
03-09-2010, 10:01 AM
Victor gives me the weight straight up, so I don't have percentages (I mean, I could calculate them, I guess). My max singles of the full lifts are on the first page.

Emily Mattes
03-09-2010, 07:21 PM
I should also mention that I have no idea what kind of programming Victor follows (me and Ben have tried to figure this out). It looks like he has a general idea of what he's looking for in particular cycles but also heavily adjusts based on individual performance from week-to-week. If I have a crappy week I'm almost ensured a light week the next, for example. In general he is great at being really, really in tune with what each of his lifters needs from week to week and programs accordingly.

Talked with Ben today about intelligent use of accessory work. I am going to slowly accept I cannot do everything at once and without a solid accessory work plan will feel compelled to add more and more, so I'm going to do some half-cocked cycling and see how that works out (and stop when the coach says so). I need to read more about programming.

HH Clean: 35x4, 40x3, 45x2, 50x2, 50x1x4
Cl + FS + Jerk: 45x3, 50x3, 55x2, 60x2, 64x2x3
Jerk BTN: 35x3, 45x3, 55x2, 60x2, 65x(1+f)x2, 65x1x2
RDLs: 70x5, 80x4, 90x3, 95x3x3

Emily Mattes
03-11-2010, 09:59 AM
HH Sn: 30x4, 35x3, 40x2, 43x1x3, 45x1x3
DS: 35x3, 40x3, 45x2, 50x2x3
Jerk: 35x3, 40x3, 45x2, 50x2, 55x2, 60x2, 65x2, 68x(f)x2, 68x2x3
BS: 45x4, 55x4, 65x4, 75x3, 85x3, 90x2, 95x2x3

10 DB push press, 30#/side
15 body rows

1) Failed jerks, then got aggressive and nailed the rest perfectly.
2) Want to add more. Must remember not to add more--trying to remind myself that I can add volume in good time and since I'm restricting caloric intake I need to be even more careful. I'll see how things go for another week, week-and-a-half and experiment with adding more then.

Philip Stablein
03-11-2010, 02:46 PM
Hey Emily!

Missed you at the Vision Open.

DON'T DO MORE!!!111``!~1one~!!!


Michael McKenna
03-12-2010, 05:29 AM
Are you guys trying to figure out if Victor uses Russian Style, Bulgarian, what's taught in the USAW Courses, etc.?

Emily Mattes
03-12-2010, 06:54 PM
Are you guys trying to figure out if Victor uses Russian Style, Bulgarian, what's taught in the USAW Courses, etc.?

Hahaha, Victor uses Victor-style. He does his own thing. I don't really want to attempt a dissection of it though, without his permission I feel it might be disrespectful to attempt to break apart his programming technique. I've actually toyed with the idea of only recording a rough sketch of my workout on this log, but I like to have the exact numbers for my use. Sometime I have to see if I can't get this log in an off-line format and then I will probably stop posting numbers.

PSn BLK: 35x4, 45x3, 47x(1+f+1), 47x2x2
Cl pulls: 70x4, 80x3, 85x3, 90x2x3
FS: 45x3, 55x3, 65x2, 75x2, 80(f), 80x2x3

1) Failed power snatch was purely a result of failed aggressiveness.
2) Clean pulls feeling good.
3) Again, not aggressive enough on the squats (and I guess I'm still weak enough that I need to be aggressive at 80)
4) In a startling burst of self-control, I recognized that because I only got four hours of sleep last night I should stick to the main workout rather than add the accessory work I was planning on adding.

Emily Mattes
03-13-2010, 05:19 PM
Gwen Sisto and Ivan Rojas were in the Moorestown gym today! What an awesome surprise to meet them! Gwen is a BEAST. She is incredibly strong and fast and the workout I saw today was a light day for her!

Olympic lifting
Sn: 30x4, 35x3, 40x3, 45x2, 50x2x3, 50, 45x2, 45x3
C&J: 45x3, 50x2, 55x2, 60x2, 65x2x3
BS: 45x3, 55x3, 65x3, 70x2, 75x2, 80x2, 85x2, 90x2, 95x2x2

Atlas stone:
165#: Picked up to hip lockout (not onto platform) 1 rep x 4 sets
Picked up to ~42'' platform 1x3 then 2x2
215#: Picked up like 4''! Actually got it off the ground! No lapping it or anything further though.

Farmer's walk: 105#/hand x 80', 130#/hand x 80', 150#/hand x 40'

Axle clean and press: 85#x4, 100#x3x2, 110#x3

DL: 70x4, 80x4, 90x3, 100x2, 110x1x6, a bunch of singles at 90

3x 20 one-arm KB swings, 10/hand, 28kg followed by ~45s rest

1) Oly lifting is feeling so good again. I am learning as soon as I step on the platform I need to get the bar in the area as quickly as possible, every second I don't is time spent thinking and losing aggressiveness. It's terrifying to break away from my technique OCD though so this is a lot harder than it sounds.
2) Squats are coming back! Was only supposed to go up to 90 but the 95x2x2 was aces!
3) I not only picked up the 165# stone, I did it multiple times! No conditioning here, just form work. I tried the 215# and actually got it off the ground a little bit which is awesome.
4) A powerlifter has been helping me out a lot with my deadlift form. He suggested I apply a 5/3/1 method to it, an Oly lifter has suggested I just work up to singles at 90% or something once a week. I'll have to think about it and research 5/3/1.
5) I have a hell of a time teaching my glutes and hamstrings to engage properly, but when they do the stones and the DL go up so much easier.

Derek Simonds
03-14-2010, 05:55 AM
Hey Emily!

Missed you at the Vision Open.

DON'T DO MORE!!!111``!~1one~!!!


I agree with Phil especially when CR'ing! Your training is looking great BTW.

Emily Mattes
03-15-2010, 06:20 PM
What's CR'ing? Carb restricting?

2010.03.14 REST

Sn BLK: 35x3, 40x3, 45x3, 50x2, 50x3
Sn pulls: 65x3, 75x2x3
FS: 45x4, 55x4, 65x3, 75x3, 80x(2+f), 80x3, 80x(2+f), 80x3x2

Supersets of:
Good mornings: 20x10, 30x10, 35x8, 40x8x3
Ring roll-outs: 10 reps x 4 sets

1) Snatches felt good
2) Snatch pulls felt light
3) Front squats continue to be my nemesis dammit. Belt off: only a double. Belt on: can do triples. Time for more core work, I guess.
4) Did more core work.

Derek Simonds
03-16-2010, 07:18 AM
CR'ing in this context was calorie restricting. I thought I had read that a couple of posts back.

Emily Mattes
03-16-2010, 06:02 PM
CR'ing in this context was calorie restricting. I thought I had read that a couple of posts back.

Yes, I'm doing that. I may start bumping the calories up a little bit to taper off the loss rate, but it's hard to get a bead on the loss rate when weekend carb-ups mess things up.

HH Cl: 35x3, 40x2, 45x2, 50x1x6
Cl + FS + Jerk: 45x3, 50x3, 55x3, 60x3, 65x2x3
BTN Jerk: 35x3, 45x3, 55x2, 60x2, 65x2x3
RDLs: 70x5, 80x4, 90x4, 95x5x3

1) Dropping all of my high-hang work to singles. Explosiveness! Speed!
2) Post-week off these complexes are still killing me but I felt stronger in 'em than last week.
3) Jerks felt good.
4) Man a 5x3 at 95? A whole new world of pain than a 3x3 at 95. I have no small amount of pride in myself for making these and with good form (and without lower back pain).

Michael McKenna
03-17-2010, 06:05 AM
Singles for speed? Holy Crap, you must be listening...

Are you dropping the rest interval for the singles? When I start doing singles, I usually take rest down to 45-75 seconds until I get to 90%.

RDLs, done properly, are a son of a bitch exercise.

Emily Mattes
03-17-2010, 06:41 PM
Singles for speed? Holy Crap, you must be listening...

Are you dropping the rest interval for the singles? When I start doing singles, I usually take rest down to 45-75 seconds until I get to 90%.

Hahahahaha, once in a while I listen! My normal rest interval is probably 30-45s . . . Probably should increase that, actually. Right now these singles are super-light though. 50 hang cleans and 45 hang snatches feel like nothing. My accessory work is more of a strength-based phase for this week and next week, and then the two weeks after I'll throw in heavier singles for the speed work and see if I can't force myself to back off the strength. I feel like I'm doing less accessory work but when I look at my program I'm really not. But my recovery is a hell of a lot better these days.

DS: 35x3, 40x3, 45x2, 50x2, 55x2, 60x2, 63, 65, 68, 70, 73, 75
Jerk: 35x3, 40x3, 45x2, 50x2, 55x2, 60x2, 65x2, 68x2x3
Box jumps: 29''x8
Broad jumps: 8
Squats: 45x4, 55x4, 65x4, 75x3, 85x3, 90x3x3
Dumbbell rows (AMRAP): 50#x13, 60#x10, 70#x12

300m row
10 jumping pull-ups

1) Drop snatches felt fantastic
2) Jerks felt fantastic and so fast. I have been decreasing the amount of time I set up and it is definitely making me more aggressive under the bar.
3) The broad jumps caught me off guard. The first one I got my legs so far forward I surprised myself and almost fell backwards
4) Squats felt light
5) Dumbbell rows were silly. Apparently when I rest more than fifteen seconds I can do more reps, hence me being able to do more at 70# than at 60#. Also, need to do more weight because 12 of anything is stupid.
7) My conditioning is terrible.

Michael McKenna
03-18-2010, 09:39 AM
My conditioning is terrible?

Think about what you said in the above post. Jerks felt great, squats felt light, etc. And because you can't row your conditioning is terrible?

Emily Mattes
03-19-2010, 06:41 PM
My conditioning is terrible?

Think about what you said in the above post. Jerks felt great, squats felt light, etc. And because you can't row your conditioning is terrible?

Hahaha, OK, OK, my cardiovascular conditioning is terrible. It is. It would not carry me through a Strongman comp very well at this point. I'll have to work it a lot harder when my focus is off Nationals.


HH Sn: 30x3, 35x2, 40x2, 45x1x6
PSn: 35x4, 40x3, 45x2, 47x2x2, 50x3
Cl pulls (pause @knee): 80x3, 85x2, 90x2x3
FS: 45x3, 55x3, 65x2, 75x2, 80x2x3
Planks: 25kg x 40s, 25kg x 45s x 2

Emily Mattes
03-20-2010, 04:47 PM
So I keep telling myself that on my Strongman sessions I will only do two events, a solid conditioning session, and deadlifts. I keep failing utterly at this plan and doing everything instead. But when Kirk Nowack is RIGHT THERE with the yoke do you say no? (Protip: You do not say no)

Oly lifting
Sn: 30x4, 35x3, 40x3, 40x2, 45x2, 50x2, 53x(1+f+f), 53x2, 50x2, 53x(1+f), 53x2
C&J: 45x3, 50x2, 55x2, 60x2, 65x2, 68, 70x(1+f), 70x(1+f+f)
BS: 45x3, 55x3, 65x3, 70x2, 75x2, 80x2, 85x2, 90x2x3

Axle Clean + Press/Push press/jerk: 40#x(1+5), 60#x(1+5)x2, 85#x(1+5), 105#x(1+5), 125#x(1+5)x3, 135#(f), 135#x(1+2), 130#x(1+5)x3, 150#, 150#x(1+f), 150#x1x2, 160#xfx2

Tire flips: 250-350#x160'
Attempting to flip 550-600# tire, got it to knees but no go from there :(
Tire flips: 250-300#x160'

Yoke: 255#x160', 305#x160', 345#x160', 400#x80'

Keg carries: 140#x160', 140#x80'

Yoke: 345#x40' (putting it back in gym garage!)

DL: 70x4, 80x4, 90x3, 100x3, 105x2, 110x2, 115x1x6

1) Ugh the dreaded snatch inconsistency! Not sure what's going on. Not hitting right positions.
2) I am not finishing my clean pulls. I think this is why I keep hurting my lower back a little bit--I don't finish, then catch it forward, lower back is tweaked. That first set of 70 I found out I was doing a double after the first single. The second set I just bonked.
3) Squats felt great

1) Axle feeling excellent, with a lot of help from the SM guys I'm getting my technique down. Happy to be working up to 150# given this is maybe my third time working with it. Now need to teach myself to drop under it during the clean part and I'll be able to do more.
2) TIRE FLIPS. That 300# tire is too light! The 550#? WAY too heavy. Got to see one of the SM guys flip a 900# tire and that was beastly.
3) Yoke work went a LOT better given last time I was on a yoke in December I crashed 400# into a Stairmaster. I'm happy about the 400#, Kirk said that is about as heavy as most women's competitions ever go (even in the pro sector) and given that they never do more than 80' usually it means I have the weight down and now just need to be faster.
4) Keg carries I sort of crapped out on the second set and could only do 80'. Well, actually, I dropped the keg and the cap popped off and water leaked everywhere and it became impossible to grip.
5) Back is rounding on DL but probably fatigued. Need to do those first next workout.

In general, my SM training so far has been pretty scattered, just playing with stuff. I need to look at summer competitions and get a little more focused. Also, nothing's been dedicated conditioning.

Michael McKenna
03-22-2010, 07:28 AM
I wouldn't deadlift. I know, sacrilege. Don't do it. Your cleans will carry you through more than you realize, trust me.

Add an event on your heavy days after the workout, if you can: yoke, sled drags, stones; this will also take care of yoru Cv training. I doubt you'll need to train the Yoke if you do enough FS (I have a good, heavy Yoke carry skills and I never train it; I do the Yoke a few times/ year, and have gone damn heavy with it with no specific training).

The axle is important, as are the log and the stones. Technique on the stones is vital.

So, to keep it simple, do an event on your heavy days that also covers CV conditioning. Stones, preferably. Train your arms and grip; do curls and at elast one serious grip workout/ week (crushing grip; plate pinches are good, axle work is good).

Unfortunately, I do know you can't do the stones on your heavy days because M'town lacks them.

Emily Mattes
03-22-2010, 05:30 PM

Did contrast shower, rolling, ice bath, rest, rolling, contrast shower, rolling. Lower back feels a hell of a lot better now. The ice bath was a horrible, horrible experience but so beneficial I would totally repeat it every day if it didn't cost $10 worth of ice a pop.

Sn HB: 35x3, 40x3, 45x3, 50x2, 52x2x2, 54x2
Sn pull: 65x3, 75x2
Sn pull (pause @ knee): 75x2x2
FS: 45x4, 55x4, 65x3, 75x3, 80x2, 84x2, 85x2x2

Alternating sets
Good morning: 30x10, 35x8, 40x8, 45x6, 48x6, 50x6, 53x6
Ring roll outs: 10 x 4 sets

1) OK, snatching 54 from the high-bar position for a double went off without a hitch. Saturday I struggled snatching 53 from the floor. Somebody is not hitting her damn positions properly. :argh:
2) Was supposed to pause at knee for all pulls but forgot. Pulls felt easy.
3) As opposed to last week's total FS failure, this week went a lot better. Felt very light. Strongman training gets to stay in another week without my Oly coach abandoning me (he was pretty pissed last week when I missed the FS).

Emily Mattes
03-24-2010, 08:03 PM
Lifting is great, better and better. Clean eating is making a huge difference. I wish it would make a difference on the weight though. I'm clearly leaning out--I've taken 0.5-0.75 inches off my waist in the past three weeks--but though there's been fluctuations the actual weight has remained stable. This wouldn't be bad if I wasn't in a sport with weight classes. This experience is strange as when I half-ass my diet the weight drops, but now that I'm 95% clean the weight is chilling out. I could go back to half-assing it, but then performance plummets. Curse my freakishly mesomorphic body!

HH Cl: 40x3, 45x3, 50x2, 53x1x6
Cl + FS + Jerk: 45x3, 50x3, 55x3, 60x3, 65x2, 68x2x2
Muscle Sn: 25x4, 30x3, 35x2x2, 40x2
Jerk BTN: 35x3, 45x3, 55x3, 60x2, 65x2, 68x2x3
RDL: 70x5, 80x4, 90x4, 100x4x2

1) Ohhh those complexes suck. But found out my catching the bar forward is not from not finishing my pull, but from over-pulling and letting the bar crash on me.
2) First time doing muscle snatches. I've avoided them for fear they'd teach me to pull with my arms. Now doing them with some experience under my belt and the ability to use 'em properly, I can tell they're going to help with the third pull quite a bit.
3) Jerks were tiring due to tired shoulders from muscle snatches
4) Wanted to do three sets at 100 but gym closed

2010.03.24 HEAVY DAY
DS: 35x3, 40x3, 45x2, 50x2, 55x2x3
Jerk: 35x3, 40x3, 45x2, 50x2, 55x2, 60x2, 65, 70, 75, 80, 85(f), 85, 87(f)x1x3
Box jumps: 29'' x 8
Broad jumps: 8 x 1 set
BS: 45x3, 55x4, 65x4, 75x3, 90x3, 90x2, 95x2x3
DB rows: 55#/side x 8/side x 3

Conditioning (all at once for time)
Sled weight does not include weight of sled. Farmer's walks were done with one 45# plate per hand. Basically held edge of plate until grip failed, then held plate hole on fingertips. Distances very approximate.

Sled drag: 160#x80' pulling backward, 160#x80' pulling forward
Farmer's walks: Holding plate edge x 160'
Sled drag: 135#x 80' pulling backward, 135#x80' pulling forward
Farmer's walks: Holding plate edge x 80', fingertips in plate hole x 80'
Sled drag: 135#x 80' pulling backward, 135#x80' pulling forward
Farmer's walks: Holding plate edge x 120', fingertips in plate hole x 40'
Sled drag: 135#x 80' pulling forward, 135#x80' pulling backward
Farmer's walks: Holding plate edge x 80', fingertips in plate hole x 80'
Sled drag: 160#x 80' pulling forward, 160#x80' pulling backward

1) JERKED 85KG! 5KG PR! Almost got that 87, hence trying it. But at this rate of weight loss it's looking like I'll need to qualify for Nats as a 75+ which means a 70/90 split.
2) Squats were easy-breezy
3) Weight went down with DB rows from last week since I was doing them wrong
4) Just doing some sled drags/farmer's walks with plates for conditioning

Michael McKenna
03-25-2010, 06:26 AM
Good, good program. Good stuff.

Emily Mattes
03-26-2010, 05:41 PM

HH Sn: 30x3, 35x3, 40x2, 43, 45x1x5
PSn: 35x4, 45x3, 50x2x3
Cl pulls: 75x4, 80x4, 85x3, 90x3x4
FS: 45x4, 55x3, 65x3, 75x3, 80x3x3

Started to do single-leg squats and then thought better of it after the first set--I was gonna hurt from them tomorrow and tomorrow's my heavier day.

Emily Mattes
03-28-2010, 05:46 PM
Oly lifting
Sn: 30x4, 35x3, 40x3, 45x2, 48x2, 50, 55x1x2, 58, 60, 62(f), 62
C&J: 45x3, 50x2, 55x2, 60x2, 65, 68, 70, 75, 78(f)x1x2
BS: 45x4, 55x3, 65x3, 70x3, 75x3, 80x2, 85x2, 90x2, 95x2, 95x3, 90x2
Clean: Practicing with 45, then 55x2x3

DL: 70x5x2, 80x4, 90x4, 100x3, 110x2, 115, 120(f) (no lockout), 125, 130, 137 (301.4#!)
Farmer's walk: 120#x40'x3, 175#x20', 175(f)x4, 150#x40'
Atlas stone to 46-47'' platform: 165#, 165#x2, 165#x3, 215#(lap)x3, 165#x(1+f+f)
Glute-ham raises: 8 x 3 sets
Lunges: 28kg KB/hand x 10 (5/side)

20 lunges (10/side), 15kg KB/hand
10 KB swings, 28kg KB
16 lunges (8/side), 15kg KB/hand
10 KB swings, 28kg KB
12 lunges (6/side), 15kg KB/hand
10 KB swings, 28kg KB

Olympic lifting
1) Snatches felt great and culminated in a beautiful 62kg PR. It looked like a dream in the video.
2) Cleans were so-so, I discovered I'm letting the bar go forward and when talking with my coach and another lifter I realized I've been actively working against the feeling of the bar brushing against my leg where it's supposed to because I thought that meant I was bumping the bar out.
3) Squats felt good.
4) Practiced light cleans looking for the "brush"

1) 300# DEADLIFT! It was ugly though. I'm ramping them down next week, I sweat. I just really, really wanted that.
2) Farmer's walks were tough, but given that the most I've done was 150# getting the 175# off the ground and for 20' was great. Couldn't repeat it, though.
3) Damn I lapped the 215# Atlas stone multiple times! Couldn't get my hips through to put it up though, all of the lifters there said I was just an inch or two of extension shy. Failed the last two 165# attempts because it got caught on the rubber edge of the platform, and on the very last rep I actually blacked out. Pretty nuts.
4) Did not realize I was strong enough to do GHRs!

Emily Mattes
03-29-2010, 05:28 PM
Another great lifting day today. Got 65 from the blocks over my head four times! Three of those times had it but missed it behind, overpulling and too much excitement about red plates.

Sn BLK: 35x3, 40x3, 45x3, 50x2, 52x2, 54x2, 55x2, 57, 60x2, 63, 65x(f)x4
Sn pulls: 65x3, 75x2x3
Box jumps: 29'' x 8 x 3 sets
FS: 45x4, 55x4, 65x3, 75x3, 80x2, 85x2, 90x2, 90x(1+f), 90x2x2

Supersets of
Good mornings: 20x10, 30x10, 40x10x3
Hanging leg raises: 10 x 4 sets

Sprints: ~20-30m + walk back x 8

1) Was ramped up by running late, snatches felt easy but a bit wild. Hence missing from behind.
2) Snatch pulls felt light.
3) Box jumps continue to get in my head so I can't go over 29''
4) Missed that 90 due to lack of focus
5) Hanging leg raises are more an approximation thereof than true leg raises


Crap I just realized my snatch from the blocks is once again 1kg more than my snatch from the floor CRAP.

Emily Mattes
03-30-2010, 06:57 PM
HH Cl: 40x3, 45x3, 50x2, 53, 55, 58x1x6
Cl HB: 35x3, 40x3, 45x3, 50x2, 55x2, 60x2, 65x2, 68x2x2, 70x2
Muscle Sn: 25x4, 30x3, 35x2, 40x(f+2), 40x2x2
Jerk BTN: 35x3, 45x3, 55x2, 60x2, 65x2, 68x2x3
RDLs: 60x5, 70x5, 80x5, 90x6x3

1) If I do not fix my issues with catching my cleans forward and overpulling so the bar crashes on me I'm going to have serious lower-back issues, because as it is right now cleans from anything but high-hang are just killing it.
2) Everything else felt pretty good.

Emily Mattes
03-31-2010, 06:46 PM
DS: 35x3, 40x3, 45x2, 50x2, 55x(1+f+1), 55x2x2
Jerk: 35x3, 40x3, 45x2, 50x2, 55x2, 60x2, 65x2, 70x2, 73x2x2
Broad jumps: 8 x 3 sets
BS: 45x4, 55x4, 65x4, 75x3, 85x3, 90x2, 95x2, 100x2x2
Sprints: ~20m-30m + walk back x 8

No conditioning since I'm doing five days in a row this week.

Philip Stablein
04-01-2010, 08:25 PM
Your RDLs and pulls are higher than my training numbers. I think I need remedial hamstrings class... :(

Emily Mattes
04-01-2010, 08:55 PM
I am in constant remedial hamstrings class. I have no hamstring and all quad. :(

So I was supposed to rest today but dammit WORKOUT. Consider this all off-offical workout. Kept the weights light and focused on technique, finishing, and getting under the bar.

HH Sn: 30x4, 35x3, 40x2, 45, 48x1x6
PSn: 35x4, 45x3, 50x2, 53x2, 50x2
PCl: 45x4, 55x3, 60x2, 63x2x3
FS: 45x3, 55x3, 65x3, 75x3, 80x2x3
DL: 85x5, 95x5, 105x6
Glute-ham raises: 10 x 3 sets

1) Really, really emphasized finishing on snatches and cleans, and when I do it makes a huge difference.
2) With cleans, also focused on catching bar tight and not crashing
3) Deadlifts are a pathetic wreck. Part of my problem is my back, which I WAS proud of until my deadlifts, buckles as soon as I pull off the floor. I pulled 300#, but it was terrible looking. I'm switching to a Wendler program, figuring the relatively low intensity would help me focus on keeping my back tight, but it started rounding a little at 95. I don't know how I'm not rounding my back on heavy clean pulls but the pick for the deadlift and Atlas stones is causing such problems.

My back is tight during good mornings, my back is tight during RDLs, my back is tight during pulls, why doesn't it stay tight during deadlifts? Is there any good assistance work for this? I'm thinking of doing all of my deadlifts off of plates or something just to work on that bottom position--as soon as I get the weight off the floor it has always gone up sweet so far.

Emily Mattes
04-05-2010, 05:01 PM
Sn: 30x4, 35x3, 40x3, 45x2, 50, 55, 60, 63(f)x1x2, 63, 65(f)
PCl + Jerk: 45x3, 50x2, 55x2, 60x2, 65, 70
BS: 45x3, 55x3, 65x3, 70x2, 75x2, 80x2, 85x2, 90x2, 95x2, 90x2
Planks: 25kg x 1:00, 25kg x 45s x 2

1) 65 is there! Right there! 60 went up beautifully then I hit 63 and just stopped finishing my pull at the top, hence the missing. Going to get those red plates next week. Happy I PR'd at all though, fifth day of lifting in a row!
2) Did power cleans instead of full cleans due to back pain.


2010.04.03-04 In DC


Sn HB: 35x3, 40x3, 45x2, 50x2, 55, 57, 60
Sn Pulls: 65x3, 75x3, 80x2x3
FS: 45x4, 55x4, 65x3, 75x3, 80x2, 85x2, 90x2, 95x2, 90x2, 85x2

Alternating sets of
Good mornings: 20x10, 30x10, 40x10, 45x10x3
Kneeling cable crunches: 100#x8, 110#x8, 120#x6, 130#x6, 140#x8

1) Got sick over the weekend, felt woozy all workout, happy about the PRs but could tell I wasn't finishing my pull at the top from being out of it. 57 from the hang may not actually be a PR, but I'm pretty sure 60 was.
2) 95x2 felt a lot easier than I expected. I'm hoping to hit 110 next time I test my FS, but who knows when that will be.

Emily Mattes
04-06-2010, 05:42 PM
HH Cl: 40x3, 45x2, 50x2, 55, 60, 65x1x2
Cl BLK: 35x3, 45x2, 50x2, 55x2, 60, 65, 70, 75(f), 75
MSn: 25x4, 30x3, 35x2x2, 40x2x2
Jerk BTN: 40x3, 45x3, 55x2, 60x2, 65x2, 70x2x2, 70x(1+f)
HH Cl: 60, 65x1x3
RDLs: 60x6, 70x6, 80x6, 93x6, 95x6x2
Sprints: ~20-30m + walk back x 10

1) High-hangs feel good. The lower I drop down though the messier the movement gets. I don't know if my positioning is wrong on the high-hang, if I'm not getting into position, what's going on. I'm not finishing, this is true, I'm catching things forward, the bar is crashing, cleans are just a mess.
2) Everything else was OK. Lack of focus on the jerk miss--tired. I've dropped my calories even more for cutting and I'm really feeling it.
3) Talked with coach, want to do just full lifts for the next two weeks until the meet.

Emily Mattes
04-09-2010, 07:54 PM
Cutting is terrible. Have added in some running to aid the process.

DS: 35x3, 40x3, 45x2, 50x2, 55x2, 58x2x2
Jerk: 45x2, 50x2, 55x2, 60x2, 65x2, 70x2x3
BS: 45x4, 55x4, 65x4, 75x3, 85x3, 90x2, 95x2, 100x2x3
Broad jumps: 8 x 4 sets

15 KB swings, 28kg
20 jumping rope-pull-ups

1) Did everything but low energy.


Run: 1.5 miles


HH Sn: 30x3, 35x3, 40x2, 45x2, 50x1x3, 50(f), 50x1x3
PSn: 35x4, 45x3, 47x2, 50x2, 50x(f+1+f+full snatch), 50x2
Cl pulls: 80x3, 85x2, 90x2x3
FS: 45x3, 55x3, 65x2, 75x2, 80x2x3
Sprints: ~20-30m + walk back x 10
Planks: 25kg x ~45s x 3

1) No energy
2) Was ready to quit power snatches after that second set but got it together and pulled through.

Emily Mattes
04-12-2010, 05:18 PM
Olympic lifting
Sn: 30x4, 35x3 40x2, 45x2, 48, 50, 53, 55x1x2, 58x(f+1), 60xfx2
C&J: 45x3, 50x2, 55x2, 60x2, 65, 68, 70, 72(f), 72
BS: 45x3, 55x3, 65x3, 70x2, 75x2, 80x2, 85x2, 90x2, 95x2, 90x2

DL: 70x4, 86x3, 99x3, 111x5, 70x3, 88x3, 99x9, 70x a bunch for form work
Conan's Wheel: 90# x 2 rotations, 160# x 1 rotation, 230# x 1 rotation, 300# x 3 rotations, 300 # x 2.75 rotations, 333# x 1 rotation

135# sled drag x 160', no rest
255# tire flips x 160', no rest

Alternating sets of
Walking lunges, 45# DB/hand x 80' x 3
Glute-ham raises: 0x8, 10#x8, 25#x8, 0x8

1) Oly lifting did not feel great, did not go heavy for 65 as I'd hoped.
2) C&Js felt a little better, but still not going heavy.
3) Deads continue to plague me, a powerlifter at my Strongman gym pointed out even basing Wendler's off of 90% of my max as recommended is still not producing good enough form, so I tried again, dropping to 80% of my max. My swoleback is actually not swole at all, apparently.
4) A SM at the SM gym made a Conan's Wheel and brought it to the gym, so a bunch of us worked with that. Happy about the 300#, on of the SM said that's a good competition weight for women and usually the people who win do 2 rotations.
5) Conditioning work felt OK
6) Doing single-leg work to stabilize my knee, I have no problems right now but my inner quad is underdeveloped compared to my outer and that speaks issues down the line. Going to hit this harder after the meet.

Walking: 45 minutes

Emily Mattes
04-12-2010, 05:30 PM
Dave Miller visited today! Got some good technical points! Also walked a lot.

Walking: ~2.0 miles

Walking (during lunch break): ~30 minutes

Sn: 35x3, 40x3, 45x3, 50x2, 52x2, 55x(f)x2, 55x1x4
C&J: 45x3, 50x2, 55x2, 60x2, 65, 70x1x3
Sn pulls: 65x3, 75x3, 80x2x3
FS: 45x4, 55x4, 65x3, 75x3, 80x2, 85x2, 90x(1+f)x2, 65x3
Broad jumps: 8, 6, 4

Alternating sets of
Good mornings: 20x10, 40x8, 50x6x2
Kneeling cable crunches: 120#x8, 130#x8, 150#x8

1) Added C&J to the workout to get Dave's input.
2) I'm shooting my butt up on snatches because my back is weak and that's why I catch 'em forward
3) I'm pulling with my arms on my cleans, which is leading to the crashing
4) He further confirmed my weak-ass back on the snatch pulls
5) Front squats, I think I was just tired

Emily Mattes
04-13-2010, 04:52 PM
Going to add a walk tonight but not sure how long yet. Walk added

Run: 2.5 miles

HH Cl: 45x3, 40x2, 55x2, 60, 65, 60
C&J: 45x3, 50x2, 55x2, 60x2, 65, 70x1x2
Cl pulls: 90x4, 100x3x3
Box jumps: 20''x8, 24''x6, 24''x4
Sprints: ~20-30m + jog back x 8

Walking: 2.5 miles

1) Wanted to do more heavy singles with those high-hangs but stopped by coach.
2) Back was tired today and couldn't keep tight on the C&J or pulls.
3) Lowering box jump height to work on form, because I have such trouble with athletic things I can't even jump properly. Ah well.

Emily Mattes
04-16-2010, 05:07 PM
Sn: 35x3, 40x3, 45x3, 50x2, 55, 55x(1+f)x2, 55x1x2
C&J: 45x2, 50x2, 55x2, 60, 65, 70, 75
BS: 45x4, 55x4, 65x4, 75x3, 85x3, 90x2, 95x2, 100x2x3

Walking: 3.2 miles

1) Snatches kept going forward as I was having trouble keeping my back tight. Clarking 55 and then pulled off two beauties at the end.
2) Cleans felt lovely until the 75 which was ugly as sin, apparently I decided to start pulling with my arms right there but managed to recover out of being stuck in the hole. Jerks felt uncommonly good.
3) Back squats were easy


REST (ostensibly but really WALKING)

Walking: 2.5 miles

Walking: 30 minutes

Walking: 70 minutes


Intestinal unpleasantness for a few hours instead of walking (ate some greek feta yogurt dressing that was 1.5 months past the expiration date, the tanginess was not the feta!)

Walking: ~40 minutes

PSn: 35x3, 45x3, 47x2, 50x2, 53x1x2, 55, 57, 58(f), 58
PCl: 45x3, 50x3, 55x2, 60x2, 65, 68, 70(f), 70

Walking: Some horrible length of time I'm sure

1) Lifting felt uncommonly good given morning food poisoning and haven eaten nothing except a handful of cashews all day
2) Power clean fail was sinking to below parallel during catch
3) Will walk a lot this evening sometime I guess

Emily Mattes
04-17-2010, 04:49 PM
Did not end up walking yesterday evening. But weighed in at 75.7 today, and that was after drinking loads of water to recover from the test water cut, so I think I'll keep up the cutting through the weekend, switch to maintenance Monday or Tuesday, then water cut Thursday and Friday. May actually make weight?! I fit into the smallest clothing in my wardrobe, from back when I weighed 30lbs less . . . I'm 5'6'', almost 165lbs, but fit into size 7/8 pants, how bizarre.

Sn: 35x3, 40x3, 45x2, 50, 53, 55, 60, 63(f), 63, 65(f)x1x2
C&J: 45x3, 50x2, 55x2, 60, 65, 70, 75, 78(f)x1x3
BS: 65x3, 70x2, 75x2, 80x2, 85x2, 90x2, 95x2, 90x2

Walking: 4.5 miles

1) No 65 again. :(
2) Got tired as hell halfway through the C&J. Not sure why power work felt so awesome yesterday and today everything was crazy. I'm not finishing my pull in the C&J, that's for sure
3) Squats were fine
4) Like falling asleep during my walk or something

Emily Mattes
04-18-2010, 12:08 PM
Walking: 6.37 miles

Emily Mattes
04-21-2010, 04:21 PM
75.5kg this morning. Sweet Christmas I'm going to actually make weight.

Also a friend driving up with me discovered that my meet is on Sunday, not Saturday after glancing at the entry form on a whim. He's not even lifting at it! Months of focus on this meet and I get the day wrong! Hey, at least I get an extra day for prep.

Sn: 30x4, 35x3, 40x2, 45, 48, 50x1x3
Sn pulls: 65x4, 70x3x3
FS: 55x3, 65x3, 75x2, 80x2, 85x2x2

Walking: 5.2 miles

1) Lifts felt OK, but everything was thrown off by forgetting my workout pants and having to wear loose cargos throughout
2) Starting to enjoy walking???


REST (maybe 15 minutes of walking at lunch?)


Walking: ~30 minutes

C&J: 45x2x2, 55x2, 60, 65x1x3
Cl pulls: 80x3, 90x2x3
BS: 55x3, 65x3, 75x2, 85x2, 90x2, 95x2

Walking: some amount of time

Emily Mattes
04-23-2010, 05:41 PM
I think I'm going to make the walking a habit. It's nice to get some in the mornings, it's a good break at lunch, and walking at night helps me thing. But it's a pain in the ass to record in this log, so just assume I'm walking pretty regularly.

Crunch time--driving up tomorrow, crashing on a couch, lifting on Sunday.

My face pain condition has reached new heights, basically every time I catch the lift and come out of the lift it feels like crackling fireworks in my cheek the whole way up. But I've come too far to quit now.


Sn: 30x4, 35x3, 40x2, 45x1x3
Cl: 45x2x2, 55x2, 60x2, 65x1x3

Emily Mattes
05-01-2010, 03:06 PM
Sn: 30x3, 35x3, 40x1x3
C&J: 45x2x2, 55x2, 60x1x3

MEET - Sacred Heart Open
Weighed in at 74.1kg or thereabouts. DANG.

Sn: 63(f)-64(f)-64
C&J: 80(f)-84(f)-84(f)
Total: DNF

Felt good during snatch warm-ups but as you can see things did not pan out. I made 60 a couple of times during warm-ups, thought I was good for 63. Made 64 when I was reminded to keep my back tight, and then it was easy. C&J warm-ups were great up to and including 75, then failed at 80 a few times, but at that point I just wanted a 148 or 149 qualifying total (Americans and Nationals respectively) and went for broke. But I had no shrug or finish at the top and it didn't happen.

I coached myself at this meet, basically only person there who came up was a powerlifter who could offer general support but nothing Olympic-specific, there wasn't anyone else from my team there. A coach who knew me who had some other athletes there helped me out for my last snatch attempt and last three C&J attempts. It was not an ideal situation, as I had to run back and forth in between the platforms and the judging table trying to figure out how much time I had left and time my warm-ups accordingly. I was the last lifter, following myself for each attempt--basically after the last woman had gone they'd add 10-15kg to the bar and then I'd go. This was also the first meet I'd ever been to where each team brought their own bar--I'm used to everyone sharing bars--so I had to switch between bars, from warm-up platform to warm-up platform, and basically try to work in my warm-up sets where the other lifters would let me.

Very disappointed in my performance. 1kg snatch PR does not really compensate.


Funnily enough, as soon as the meet was over all of the horrible nerve pain reduced by 75% . . . I knew the stress was aggravating it.

Then saw a World's Strongest Man competition and that was cool.

Emily Mattes
05-01-2010, 03:13 PM

There was a developmental at my gym on 5/1/10, so I did another light week in hopes of qualifying then. Monday I forgot my workout pants and lifted in khakis, Wednesday I forgot my whole gym bag and lifted in khakis and borrowed shoes, and Thursday I remembered my gym bag and pants but brought only one of my shoes. Man.

Sn: 30x4, 35x3, 40x2, 45, 48, 50x1x3
Sn pulls: 65x4, 70x3x3

1) Skipped front squats, dead tired from lack of sleep (got back from Connecticut at 4:30am)

2010.04.27 REST

C&J: 45x2x2, 55x2, 60, 65x1x3
Cl pulls: 80x3, 90x2x3
BS: 55x3, 65x3, 75x2, 85x2, 90x2, 95x2

Sn: 30x4, 35x3, 40x2, 43x1x3
C&J: 45x2x2, 55x2, 60x2, 63x1x3

2010.04.30 REST

Emily Mattes
05-01-2010, 03:33 PM
DEVELOPMENTAL MEET - sort of but in the end not really

Weighed in at 73.65kg.

This was a meet-that-turned-into-stubbornness-instead-of-a-meet. It will be evident from the workout.

Sn: 30x3, 35x3, 40x2, 45x2, 50, 55, 60, 63(f), 64(f)x1x2, 65(f)x1x15+ (lost count), 45x2, 50, 55, 60, 63, 65(f)x1x15+ (lost count), 45, 55, 60, 65(f)x1x15++++++++, 65, 67(f)
C&J: 45x2, 50x2, 55x2, 60, 65, 70, 75, 80, 83(f), 65, 70, 75, 80, 85(f)x1x3, 65, 75, 80, 85(f)x1x 3 or 4, 75, 80, 85(f)x1x (who knows), 75, 80(f)

1) After missing 63, then 64, then 65 a few times, I decided I was not going to stop snatching until I hit 65, and ideally not leaving the gym until I hit a 65/84 or 85 split.
2) Ended up snatching for almost two hours, probably over 40 attempts at 65 but who knows. Dropped on my head a few times. Everything basically missed forward except for one early attempt that was lost from behind. Finally hit 65, held it over my head and called for coach to look, then when he'd seen me holding it dropped it. Tried 67 but clunked my head pretty bad and decided to stop.
2) C&J felt AMAZING up to 80 (my previous C&J PR), at which point I caught it forward and sort of sagged into the bottom, finished it but it wasn't good looking. Then failed 83 on the clean. Tried going down and up again and few times, worked on it about an hour, but couldn't get past 80--at that point it was actually tiring me out to keep standing so I stopped as I figured I was probably going to get hurt.


So I failed to qualify at Nationals for both meets. Not the result I was looking for. Such is life. It has been a mentally and physically taxing experience. Going to take some time off and then jump back on things. I have a wedding to go to in Florida on the 15th so I will probably not be able to make it to the ECG meet, which would be the last chance ever, really, to qualify.

Future things to work on:
- Mental side of things, I've gotten better but clearly not enough
- Strength: THE BACK.
- Snatch: Finishing at the top, not rushing out of the hole
- Clean: Finishing at the top, bouncing out of the hole
- Jerk: Pushing forward, not sure what else as I never even got through the cleans on my really heavy lifts.

Emily Mattes
05-06-2010, 04:14 PM
At this point I'm entering a No Man's Land in programming, when I came back in on Wednesday Victor openly said he had no idea how to program, as nobody does two meets in two weeks and you certainly don't put yourself through hours of repeated max attempts and then attempt to lift two weeks later.

Wednesday tried going heavy for singles. This is a bad idea. Now I think I'm going to switch to going lighter, maybe for doubles, and just hitting every lift perfectly. I can feel that some of my technique issues like not finishing are from tiredness. Who says lifting is not a sport of endurance?


Needed it.


Sn: 35x3, 40x3, 45x3, 50x2, 52x2, 55, 60(f), 60x1x2, 60(f)x1x2
Sn pulls: 65x3, 75x3, 80x2x3

1) Not finishing at top--on the upside was catching the snatches straight at the bottom of the hole, which I've never done before
2) On the downside, because I've never caught snatches in the bottom of the hole I tweaked my knee coming out of it (and then stupidly tried 60 again).
3) Snatch pulls felt tricky on the knee

PCl + Jerk: 40x3, 45x2, 50x2
C&J: 55x2, 60x2, 65x2x3
Cl pulls: 90x4, 100x3x3, 65x3, 75x3, 85x2

1) Cleans were not tweaking my knee
2) Cleans were heavy enough to feel something but light enough to nail technique, which is where I should be sticking right now, I think.
3) Did light pulls after heavy, as I just wanted to focus on getting aggressive off the floor and a pop at the top, and can't do that pulling 100 (though someday . . .)

Emily Mattes
05-07-2010, 02:21 PM
Knee feels good, maybe that was my body telling me to quit that shit out.

Sn: 30x4, 35x3, 40x2, 45x2, 50x2, 53x2, 55(f)x1x2, 50, 53(f), 45x2x2
C&J: 45x3, 50x2, 55x2, 60x2, 65x2x2

1) Not really happy about those snatches. Did not want to fail any lifts. I could feel that I shouldn't go heavier though, but Victor wanted me to, so I went for it. The 45 doubles at the end felt good.
2) C&J I refused to go over 65, good choice, felt good after them.
3) I am pretty sure I failed the snatches because my upper back was fatigued. Everything feels tired as shit and that's probably why I'm not able to finish the way I should be. Fish oil intake is through the roof though. I'll switch to taking my iron/Vitamin C supplement at night, and though I don't know how much sleep I'll be able to get tonight or tomorrow next week it's going to be 8-9 hours, come hell or high water.

Emily Mattes
05-11-2010, 06:42 PM


Sn: 30x4, 35x3, 40x2, 43x2, 45x2, 50x2x3
Sn pulls: 60x4, 70x3x3
FS: 55x4, 65x3, 75x2, 80x2, 85x(1+f), 85x2

1) Back tired
2) Missed squat? Thought about Lydia Valentin the second set and it went up much easier.


Sn: 25x4, 30x3, 35x2x3
C&J: 35x3, 40x3, 45x2x3

1) Decided to do light work on rest day

Emily Mattes
05-13-2010, 05:22 PM
The 13th is my birthday, I have tomorrow off from work . . . But there is no party, there is only total dedication. Also, kind of worried about weight, have been holding steady at 73-74 for three weeks now but weight has been creeping up to 75-76 this past week. Was sure it would drop down again, then remembered it's about time for the monthly PMS water retention bonanza where I put on five pounds. Fudge. Prescription: Asparagus. Will track weight throughout day tomorrow to figure out damage, hopefully no sweating will be needed.

C&J: 45x3, 50x2, 55x2, 60x2, 65x2x2
Cl pulls: 65x3,, 75x3, 80x3, 90x2x3
BS: 55x3, 65x3, 75x2, 85x2, 90x2, 95x2


Sn: 25x4, 30x3x2, 33x2x2
C&J: 35x3, 40x3x2, 43x2x2

Philip Stablein
05-13-2010, 07:10 PM
Hey ! Happy birthday!

Emily Mattes
05-16-2010, 04:28 PM
Well . . . There is not a lot to say. I bombed out of clean-and-jerks on Saturday, then lifted again in the Sunday session as an extra lifter and bombed out on snatches. That is well-and-truly it for chances to qualify. Four meets in four weeks, two in two days, and not a total at any of 'em.

At the last meet today, I was told by a coach that at least I knew now that I could hit rock-bottom (well lifting-wise) and still survive.

Technically I think it would be more rock-bottom if I also incurred a catastrophic injury in the process, but I see what she's getting at.

Emily Mattes
05-19-2010, 05:08 PM
New nickname from another lifter: "Queen of Bomb." GO BIG OR GO HOME

Screwed up my IT band again this weekend after the snatches on Sunday's meet. Took an ice bath, will probably need to take another.


Hang Power Sn: 25x4, 30x3, 35x2x3
Hang Power Cl: 35x3, 40x3, 45x2x3
Pull-ups/Dips: 2/3 x 3
RDLs: 60x6, 70x6, 80x5x3
GHR: 0x10, 10x10, 20x4 + 10x4, 10x8, 10x10, 0x10
Weighted lunges: 0 x 10/side, 15 x 10/side, 30 x 10/side, 35 x 8/side x 3

Elliptical (YES ELLIPTICAL): 20 minutes, HR 120-130bpm

1) Hoo-boy the ol' CNS has not recovered, that Oly work felt brutal
2) Actually the whole workout made me feel like I got hit by a train, even though it was pretty light, even the pull-ups were hard
3) Crazy GHR rep schemes are due to playing with the adjustment on the machine
4) Elliptical to recover the CNS based on this (http://articles.elitefts.com/articles/rehabilitation/the-parasympathetic-secret/), who knows if it's accurate but I did feel a little better!


REST (i.e. walking etc)

FitDeck: 15 cards
Did NOT do this with any sort of speed, just to keep things mobile and get the blood moving.

Emily Mattes
05-21-2010, 09:31 PM

Serious recovery day. Walking, ice bath, contrast showers!


Walking, contrast shower.


Well, the weight has bumped up a bit, probably from overtraining stress. But I figure I'll post progress pics from when I first started this log to now, in the 72-74kg range. I am not super-excited about these--they don't mean a lot without BIG LIFTS to accompany them--but I guess any progress is good progress, right?

11-28-2008 - 84.5kg (~Two months of committing myself to lifting)

05-15-2010 - 72.6kg (~18.5 months of lifting)

If it looks like I got taller, I just used to be really wide.

Emily Mattes
05-22-2010, 12:40 PM
Elliptical for like 10 minutes

Sn: 25x4-5, 30x4-5, 35x3-4, 40x2, 45x2x2, 50x2x2, 52.5x2, 55x1x3
C&J: 45x3, 50x2, 55x2, 60x2, 65x2, 70x1x3
BS: 50x4, 60x4, 70x4, 80x3, 90x3, 100(f)x2, 95x2, 100x1x2, 105(f), 100(f)
Good mornings: 20x8, 40x8, 50x8x3
Bulgarian split squats (dumbbells): 25#/hand x 8, 35#/hand x 8, 40#/hand x 8 x 2

Elliptical for like 15 minutes, HR 120-130bpm

1) Oly lifts felt surprisingly good given how terrible they felt earlier this week. Was happy I was able to get as high as I did at all.
2) Squats were not so good, no gas in the tank. Easy for that triple at 90, and then that 100 did not want to go.
3) GM for back, BSS for inner quad
4) Elliptical for recovery or something

Emily Mattes
05-24-2010, 08:59 PM
I had this whole SM/Wendler's/Oly hybrid figured out, and then I decided to toss it and make my program "Do What The Pro Strongman With the 800# Deadlift Does, With Some Adjustments For Your Weaknesses". So now I'm going to show up when the strongmen do their workouts and do that!

2010.05.23 REST

High-hang power Sn: 25x4, 30x3, 35x3, 40x2, 45x1x2, 47.x5x1x3, 45x2
Sn: 35x3, 40x3, 45x2x2
Jerk: 45x4, 55x3, 65
Jerk (circuit): 65x1x2, 68x1x2, 70x1x2, 73, 75x1x3
Barbell rows: 20x8ish, 30x8ish, 40x5, 50x5-6
Barbell rows (circuit): 60x1x2, 65x1x8
RDLs: 60x8, 70x6, 80x5, 90x5x4

Supersets of:
Walking lunges: 35#/arm x 10/leg, 45#/arm x 8/leg x 4 (straps on last set)
Dumbbell push press: 35#/arm x 8, 45#/arm x 6 x 4

1) Wanted to do more full snatches but the SM decided they were done with Oly work and it was time for circuits!
2) The circuit is after you complete your warm-up, you do ten heavy singles with the only rest being the time it takes the other two people in the circuit to do their heavy singles.
3) RDLs and everything after was my own assistance work

Emily Mattes
05-25-2010, 08:40 PM
Power Sn (pause @ knee): 30x4, 35x3, 40x3, 45x2, 50x(f+1+f), 45x2x2
PCl: 45x3
Box jumps: Knee x 8, Mid-thigh x 8 x 4
Sn DL off of plates: FAIL
Sn RDLs: 45x8, 50x8, 55x6x2, 60x6x3

250# tire flip for 80'
110#/hand farmer's walk for 80'
(Rest period for as long as it takes partner to do same thing)
(No rest between third and fourth round as partner stopped at three)

Back extensions: 3 sets x 10 reps

1) Today was supposed to be a power/speed/whatever day. Paused at knee at snatches for some isometric back work and explosiveness. Realized by end of them that CNS was still kind of fried.
2) Skipped cleans due to fried CNS--decided since I need to work on speed, doing them when I'll only be slow is kind of dumb
3) Tried to do snatch pulls off of plates and when I looked in the mirror realized I couldn't even keep a tight lumbar curve when standing on tens. DAMN YOU WEAK MID-BACK!
4) So I did snatch RDLs instead
5) And then some conditioning where I KICKED A CROSSFITTER'S ASS WHERE'S YOUR GPP NOW BITCH
6) I feel pretty lost without someone handing me a programming structure and it's hard for me to not just add stuff or throw things in haphazardly.

Emily Mattes
05-30-2010, 08:09 PM

High-hang cl: 35x3, 40x3
HH PCl: 40x3, 45x3, 50x2, 55x1x4
PCl + Cl + Jerk: 55, 60, 65, 68x1x2
FS: 45x4, 55x4, 65x3, 75, 85
Circuit FS: 85x1x2, 90x1x3, 92x1, 92(f), 90x1x3
DL: 50x5, 60x5, 70x5, 90x3, 100x3, 110x3, 120x3, 60x10x5

Supersets of:
Kroc rows: 20#/arm x 30, 20#/arm x 25, 20#/arm x 20, 10#/armx20
GHR: 10x0, 10x10#x2

1) Still need to figure out a good Oly schedule
2) Strongmen were doing heavy power clean + cleans for singles, so I did that but added a jerk
3) Circuit FS is a MANMAKER. Same thing as the split jerk earlier, everyone does a single as fast as possible, with the only rest being the amount of time it takes the other two to do a single. For the last few reps it was just me and another guy. Strongman is going to teach me to really struggle with weight in a way you can't with Oly.
4) Three increasingly heavy deadlift triples plus light deadlift sets of 10.
5) I may need to drop weight on Kroc rows. The important thing is I target my mid-back, and I wasn't getting that with the heavier weight, my upper back was taking over. Ugh 10# Kroc rows is pathetic but you do what you gotta do.


Cardio: 45min ellptical, 15min walking on incline

Broad jumps: 8 x 3
Split squats: 0#x10/leg, 40#x 8/leg x 3

:siren: Bench :siren: : 45#x5, 75#x5, 105#x5, 110#x5x3
Pull-ups: 4 + chin-up
Pull-up negatives: 10s x 5 x 2
DB shoulder press: 25#/arm x 5, 35#/arm x 5, 40#/arm x 2 + 35#/arm + 25#/arm x 2
Shrugs (in machine thingie): 90# x 5 x 3
:siren: BICEP CURLS :siren:: 25#/arm x 5, 35#/arm x5x2
Tricep push-downs: 70#x5, 80#x5, 70#x5
Hanging leg raises: 15x3
High-hang power snatch: 15x4, 25x4
PSn: 35x3, 40x2, 45x2, 50x2x2, 50x(f+2)

1) Today was bodybuilding isolation movement circuit day. Bench! Curls! My God, isolation movements. WHAT IS THIS INSANE WORLD I'VE ENTERED. Pro-Strongman Guru Man swears by this stuff as a mode of injury prevention though. I may switch tricep push-downs out for dips and curls out for chin-ups. Man I don't remember the last time I did a bicep curl.
2) Definitely doing power snatches first though. He does them at the end out of habit. NOT ME.


2010.05.29 EVENT DAY
Log clean & press: 65#x3, 100#x2, 110#, 121#, 130#xfx a lot, 121#
BS: 35x4, 55x4, 65x3, 75x3, 85x2, 90, 95, 100(f)
Farmer's walk for 80': 100#/arm
Farmer's walk/Keg carry for 80': 120#/130# x 2, 140#/130#, 150#/130#
Stone to 44'' platform: Practiced with 165# stone a lot
Good mornings: 20x10, 40x8x2, 45x8, 40x8

Today was about working up to a good heavy single/run. I am definitely feeling the work and volume of the past week. In Oly, I've never experienced muscular fatigue because my strength has always outstripped my lifts. I could feel CNS fatigue--my "snappiness" would decrease--but strength was not an issue. In Strongman it's all opposite. I feel snappy, but damn, my muscles are not working here. My best axle clean-and-press is what, 150# or something? It would not go up. Bench wore out my overhead! And failing a 100kg back squat when not two days ago I was doing multiple singles of front squat at 90kg? Am I getting tired?

I was happy with those Farmer's though, though disappointed to find out the keg was 130#, not 150# after I was done. I filled it up to 150#--contest weight.

Emily Mattes
06-01-2010, 08:31 PM
2010.05.30-31 REST I mean moving


Sn: 35x3, 40x3, 45x2, 50x2, 53, 55, 58, 60(f)x1x3), 50x2, 55x2x2
Jerk: 45x3, 55x3, 65x2, 70, 75, 78(f)x1x3, 65x2x2
Rows: 20x5, 30x5, 40x5, 50x4, 60x3, 70x2, 75x2, 70x2, 50x10x5
Standing ab curls: 60#x5, 80#x5, 90#x5x3
DB press (per arm): 35#x5, 40#x5, 45#x2 + 2 push press
DB push press (per arm): 45#x5, 50#x5, 50#x(3+2), 40#x5
Walking lunges (per arm, per leg): 50#x6x3, 60#x6

1) Working up to heavy snatch single. Still clearly a headcase about Oly lifting, as soon as I hit 60 I start thinking about the weight and form goes to shit
2) Similar results for jerk
3) Rows I needed to practice the form so that set of 10 for 5 at the end helped
4) Would do more but an exam tomorrow

Emily Mattes
06-03-2010, 10:40 PM
OK OK with moving and starting classes focus on training outside the gym (food, sleep, recovery, etc) has been slack and I felt it in my workout today. Post-meet slacking is over, time to recommit.

2010.06.02 REST because I didn't sleep the night before


2010.06.03 Probably shouldn't have worked out today either since I only slept a couple hours but couldn't convince myself it was a good idea to stay away.

HH Cl: 35x3, 40x3
Cl: 45x3, 55x3, 60x2
FS: 45x4, 55x4, 65x3, 70x2, 75x2, 80x2, 85x2, 90(f)x1x2, 85, 88(f), 65x3
DL: 70x4, 80x4, 95x3, 105x2, 115, 120, 125, 130, 135(f)x1x2, 65x10x3
Kroc rows (weight, reps are per arm): 30#x30, 30#x27, 35#x23, 12.5#x20, 50#x13
Chinese-weightlifter style dumbbell rows: 20#x10

1) This workout was spent cursing sleep deprivation and lack of vegetable intake
2) Cleans felt shitty from the get-go, so didn't go above 60
3) No gas in the tank for any heavier FS doubles
4) At least I pulled 130 on the DL, not a 1RM but still reasonably close to my PR
5) Played with Kroc rows using different weights to see what engaged my mid-back the best. Then tried the style Chinese weightlifters use (see below). Having a hell of a time getting the muscles of my mid-back to engage. It feels like my upper back is doing all the work.

Emily Mattes
06-04-2010, 03:21 PM
Olympic lifting feels like crap. I need more structure.

HH Power Sn: 25x3, 35x3, 40x3, 45x2
Power Sn: 50x2x2, 53(f)
Bench: 45#x5, 75#x5, 105#x5, 115#x5x2, 125#x(4+f), 115#x(2+f)
Pull-up negatives (wide-grip): 10sx5x2, 10sx(4+f)
DB Press: 35#x5, 40#x(4+push press), 35#x5
Shrugs: 140#x5x2, 180#x5
Inverted chins: 5x4
Inverted chins on rings: 5x3
Dips: 5x3
Hanging leg raises: 15x3
Split squats: 45#x6, 50#x6, 55#x6

Emily Mattes
06-05-2010, 07:05 PM
Two things!

First, I'm going to do my Oly programming a little more along the lines of Prilepin's Chart (http://www.elitefts.com/documents/prilepins_chart.htm) (yes, I know, I have been Olympic lifting for almost two years and didn't know about this I am a retard). Now, I know it's a suggestion, not a prescription. But the way my programming's been running for the past six months is generally by the time I'm at 75% or more I'm doing singles, and lower than that the highest I go is generally triples. I'm going to try to up the volume in all of my sets. More reps = more consistency. More reps at higher weights will also help with confidence at PR weights.

The second thing ties into the first. It was reinforced that I'm a headcase about going heavy when I pulled a PR deadlift--305#--after six hours of training, during a imitation last-man-standing deadlift medley where I was doing one rep about every minute. If this was a true PR that would not happen. If only there was some programming technique for being a mental midget.

Olympic lifting
Sn: 30x4, 35x3, 40x4, 45x3, 50x3, 53x2, 55x2x2
C&J: 45x6, 55x5, 60x4, 65x(f)x3, 55x3, 55x4
HH Cl: 55x3

EVENT DAY! All events done competition-style

Log press/Axle press: Warmed each up to 125#
Log press/Axle press alternating for reps, 75s, 125#/125#: 5 reps x 1, 5 reps x 1 (would have had six but blundered a the last log clean)

Farmer's walk/Keg carry each for 60', 120#/150#: 27s x 1, fail @ 30ft with keg carry

Crucifix hold: 15#x35s, 15#x30s

DL: 135#x4, 155#x4, 170#x3
DL (last man standing): 185#, 205#, 225#, 245#, 265#, 285#, 305#, 325(f)

Good mornings: 20x8, 50x6, 45x6, 47.5x6

NOTES Snatches at heavier weights actually felt better with the few extra reps I was doing--normally would switch to doubles or singles by 45
Cleans I tried to really up the reps at the early sets and realized I needed to take ramping up that shit slower being as I totally crapped out on the 65 attempts.
Log/axle: Contest weight is 120#, did it at 125#. Weight was easy, just need to get used to doing it faster--I tried to get six on the second set, but bungled cleaning the log on the fifth rep since I rushed it. I want 10 reps total (5 reps each implement) in the July contest.
On the second farmer's/keg set again the issue was rushing it--took too big of steps during the keg carry and that thing jumped away from me.
In last-man-standing DL I started at 185# and gave myself about a minute rest between each rep to simulate contest conditions. I didn't pay attention to the weight, just kept adding 20# each rep until I failed. When I failed I counted the weight, realized it was 325# and that meant I'd hit a 305# PR deadlift without realizing it.
Good mornings were not part of event training. Dropped weight down from 50 as I wasn't keeping my back tight enough. Man, it is a lot harder to go heavier on these after a full day of training.

Emily Mattes
06-07-2010, 08:34 PM
Forgot--while at the gym on Sunday doing the treadmill thing I saw a man pressing 365#. Yeah, a strict OHP of 365# for multiple reps. Or possibly 335# if the plates on the edge were 10#, not 25#. Unreal.


DELOAD WEEK (in theory)

DS: 35x5, 40x5, 45x4, 50x3, 53x3x3
Walking lunges (weight, reps per arm): 40#x10x3
(walking on treadmill)
Sn: 25x5, 35x5, 40x4, 45x4, 50x3, 53x2x2, 53x(1+f+f+1)
Overhead press: 20x5, 30x5, 40x5x2, 40x(2 + 3 push press), practiced form with 20 a bunch
Barbell rows: 40x5, 50x5, 60x5x3, 50x10, 40x10x4
Weighted cable ab curls: 90#x5x3

1) Working on increasing volume on lighter sets for Oly lifts
2) Playing with leaning back more with OHP to simulate pressing with a log
3) Worked with barbell row form, adjusted in a way that made it a lot harder

Emily Mattes
06-08-2010, 06:14 PM
HH PSn: 25x4, 30x4, 35x3, 40x2, 45x1x4, 40x1x6
HH PCl: 40x4, 45x3, 50x3, 55x1x5, 45x1x5
Box jumps: Mid-thigh x 8 x 3
Sn pulls, pause @ knee: 45x4, 55x4, 60x3, 65x3x3
Glute-ham raises: 10 x 3

1) Trying to work on speed today. Dropped weight in both cleans and snatches as I wasn't happy with my explosiveness at the heavier weights.
2) I've been dropping the height on box jumps to focus on exploding upwards rather than just whipping my knees up as soon as possible
3) Snatch pulls were also light in comparison to what I normally do (my Oly coach would have me start at 65, for instance). I'm debating whether it's better to go heavier or lighter with the pause ones. Maybe I should do light snatch pulls without a pause to get it going as fast as possible? I dunno.

Emily Mattes
06-16-2010, 08:20 PM
Here's the rest of deload week:


DS: 35x5, 40x5, 45x4, 50x3x3
Cl (pause@knee): 35x5, 45x4, 55x4, 60x3x2, 55x3
FS: 45x5, 55x5, 70x5, 85x(2+f), 65x5x2
RDLs: 65x5x3
DL: 50x10x3
Chinese Kroc rows: 15#x15x3

1) As part of deload supposed to be doing sets of five. After I tried (and failed) for a max set of 5, Kirk pointed out that during deload you go with much less weight and he was only doing his fives at like 50% of his max, not 85% like I was going for. OH. Used much lighter weights after that and for the rest of the week.

2010.06.11 - EVENTS DAY! Dynamic work! Light weight, speed.
Axle/Log press:
(axle)110#x3, 45s rest
(log)110#x3, 45s rest

Farmer's walk/keg carry:
2 sets of
45s rest

DL: 135#x4, 185#x3, (250#x3 + 45s rest)x3, 200#x3

Keg loading, 42'' platform: 150#x1x3, 185#x1x4

1) Notating strongman workouts is hard
2) Happy about being able to load that 185# keg. Worried about having to load a 230# because 185# was no joke.


Bench: 45#x5, 95#x5, 115#x5, 120#x5x2
Body rows (wide grip): 5x2
Pull-up Negatives: 10s x 5 x 3
DB press: 30#x5x3
Shrug: 170#x5, 150#x5x2
Bicep curls: 30#x5x3
Tricep pull-downs: 60#x5x3
Hanging leg raises: 10x3

Emily Mattes
06-16-2010, 08:21 PM
And here is this week so far:
2010.06.13-14 REST

DS: 40x5, 45x5, 53x4, 56x3x3
Jerk: 45x4, 55x4, 65x2
Jerk (45s rest between each single): 68, 72x1x2, 72(f), 70x1x5, 70(f)
Rows: 50x5, 60x4, 70x2
Rows (30s rest between each single): 75x1x10
Cable ab curls: 90#x5x3
Walking lunges: 50#x8, 55#x8x2
Glute-ham raises: 10#x8x2, 15#x8
Incline bench: 45#x5, 95#x5, 105#x(4+f), 100#x5

1) Ugh, unhappy with those jerk singles.
2) Happy about the rows though, my form was good and that's 15kg over what I did three weeks ago.
3) As always accessory work (curls, etc) is done in a kind of supersetted mishmash.
4) Incline bench! To help with log pressing and whatnot. Still deciding whether to do close-grip bench or incline.


HH Cl: 35x5, 45x4, 50x3
HH Cl (45s between each single): 55x1x10
PCl + Cl + PJerk: 45, 50, 55, 60, 63, 65, 68(f), 68(full clean) + fail everything else
FS: 45x4, 55x4, 70x3, 80x2
FS (45s between each single): 90x1x5, 92x1x2, 95x1x2, 95(f)
DL: 70x4, 80x4, 90x4, 100x3, 110x3, 120x3, 65x10x5
Chinese Kroc DB rows (weight, reps per arm): 40#x20, 40#x16, 40#x17

Kettlebell work
1:00 of 5 16kg 1-arm swings/arm
3 x 0:30 of 28kg swings
2 x 0:20 28kg swings, 0:10 rest
2 x 0:20 1-arm 16kg swings, 0:10 rest

1) High-hang cleans felt good!
2) Was sad I didn't get higher in the cleans and then remembered my max power clean is something like 72kg or 75kg so I guess that was pretty good
3) I may have missed that last front squat single, but my max is 103kg! So I was working those at 90-95%!
4) Totally burned out by the DL, even the accessory work felt heavy.
5) Fuck if I know why I did kettlebell stuff. I saw Kirk do it at the end of his workout so I decided to do some too.

Emily Mattes
06-16-2010, 08:23 PM
Couple of programming thoughts:

I'm starting to believe I may actually have a high-volume program. This is taking longer and longer to type everything out.

I need to work on speed for my Olympic lifting, but I also want higher reps per set just to get the comfort in there. I'm going to do more reps for lower percentages, then drop to lots of singles, maybe doubles for the highest weight.

Emily Mattes
06-18-2010, 12:09 PM
Was supposed to do explosive work today but a night of heavy drinking with no sleep kind of negated my ability to do so. Haven't done that for a while and am reminded why that's a good thing.

PSn: 30x5, 35x4, 40x4, 45x2, 50x2, 53x2
Bench: 45#x5, 95#x5, 115#x5, 125#x(4+f), 120#x(3+f)
Wide grip negatives: 10s x 5 x 3
DB press: 40#x5x3
Shrug: 200#x5, 180#x5x2
Bicep curls: 35#x5x3
Tricep cable push-downs: 60#x5, 70#x5x2
Hanging leg raises: 15x3

1) Wanted to go to 120# to bench, not 125#, but misloaded and burned myself out for the last set.
2) Bench still sucks


HH PSn: 25x5, 30x4, 35x2x2, 38x1x6 oh god so slow
HH PCl: 35x5, 40x4, 45 screw this noise
3 DL + 3 Cl high pulls from hang + hang clean + 3 push press: 45x1x3
3 Sn push press + 3 OHS + 3 BS: 35x1x2, 40, 45x1x3
Split squats (weight, reps per leg): 50#x6

1) Laughably slow today, even for me, hence switching to complexes to get blood moving. It's no use to try to train explosiveness when all of your fast-twitch muscles are soaked in liquor
2) Started to do split-squats but felt hamstring getting twitchy and took advice of fellow lifter who reminded me to watch my tendency to overdo things.

Emily Mattes
06-21-2010, 08:00 PM
2010.06.19 REST

2010.06.20 REST - was supposed to do event training but needed to catch up on schoolwork

Sn: 35x6, 40x5, 45x4, 50x3, 55x2, 60(f), 60, 63(f)x1x3, 55, 45x3
DS: 40x5, 45x5, 53x4, 60(f)x1x2, 56x3x3
Jerk: 45x5, 55x5, 65, 70, 75(f), 73, 75(f)x1x2
Barbell rows: 40x5, 50x6, 60x4, 70x3, 80x2, 85x2, 88x2, 50x10x5
Weighted cable ab crunches: 90#x5, 90#x6, 90#x5
Walking lunges: 65#x6x3

NOTES Snatches were great, missed ones aside. I was thinking about finishing my pull and instead of thinking of the finish of the pull as a "big shrug" under the bar, I thought of it as getting the fullest possible hip extension followed by getting under the bar as fast as humanely possible. Snatches suddenly got a lot more consistent and felt nice and whippy (well, for me). Observers said I was finishing my pull, too. Can't wait to try this on cleans. Drop snatches were probably too slow, will likely drop percentages in future weeks to work on speed. Jerks didn't go so well, likely due to fatigue from all the overhead work before. 13kg PR in my barbell row double from three weeks ago, which is especially awesome because the way I do them now is harder from the way I did them then! Increasing weight in the cable ab crunch thing continues to be impossible I'm not going to push the walking lunge weight much further in the next cycle unless I'm totally comfortable I'm in control during each step, wasn't so sure here.

Emily Mattes
06-22-2010, 09:52 PM
Made up for lack of event training this weekend with max-effort events! Did a double--my explosiveness training first.

HH PSn: 25x5, 30x4, 35x2, [40x1x8, 43x1x2] <-- 1:15 rest between each single
HH PCl + Jerk: 35x5, 40x4, 45x2, [50x1x8] <-- 1:30 rest between singles
Box jumps: low-mid-thigh x 8, mid-thigh x 8, high-mid-thigh x 8
GHR: 20#x6x2, 25#x6

2'' Axle clean & press: 82#x4, 106#x3, 125#x2, 135#, 150#(f), 150#, 160#(f), 160#, 170#(f)x1x2, 165#(f)
2'' Axle clean": 115#x3
Farmer's walk: 150#x40', 160#(f)
Crucifix hold: 20#x20s, 25#(f), 15#x43s
BS: 50x5, 60x4, 70x4, 85x2, 95x2, 105(f)x1x2
Keg loading (45'' platform): 150#x2, 185#, 250#(f)x a lot
Stone loading (45'' platform): 215#(f) x a lot
Keg loading (45''): 185#(f)
BS: 70x4, 80x4, 90x3, 80x3x2, 80x6
Keg carry: 150#x ~120'

NOTES Explosive work felt great! Nice and explosive! Timed rest to make sure I got enough between each set. Axle clean and press PR! 90% of my max C&J! Then practiced clean--that's where I failed with the 170#. Went straight to max on farmer's walk because I was too damn lazy to carry a bunch of plates out. This went badly and I couldn't do more than 150#. When you barely back squat at all for nigh-on two months you forget how to back squat. I failed while coming down with the weight. Practiced more at moderate weight after keg.
Loading 185# was a lot easier. Next largest keg was 250#. That was not going up.
The keg carry was carrying it to put it away. It counts!

Emily Mattes
06-23-2010, 08:44 PM
Cl: 40x5, 50x4, 58x3, 63x2, 69, 73(f)x1x3, 65x2x4
DS: 35x6, 40x5, 45x4, 53x3x3
DL: 70x5, 85x4, 100x3, 110, 120, 128, 135, 143, 70x10
FS: 50x5, 60x4, 70x4, 80x3, 90(f), 90x2, 95(f), 70x2x4, 80x2x4
DL: 70x10x4, 70x5
Chinese-style Kroc rows (weight, reps per arm): 40#x21, 40#x23, 40#x21

1-arm KB swings (weight, reps per arm): 16kgx10
Good mornings: 40kgx10
1-arm KB swings (weight, reps per arm): 16kgx10
Good mornings: 20kgx10
1-arm KB swings (weight, reps per arm): 16kgx10
Good mornings: 30kgx10
1-arm KB swings (weight, reps per arm): 16kgx10
Good mornings: 30kgx10

1) Again was rethinking cues on cleans after failing the 73, and the 65 doubles at the end felt great and consistent.
2) Dropped weight on drop snatches for more explosiveness. Will likely continue to keep weight lighter.
3) 143kg DEADLIFT PR! 315#! THREE PLATES! OK, technically 314.6#. The powerlifters watching me said my form was grinding and atrocious, and I would easily be pulling 350# if I fixed it. Actually, one said 400# but that seems a little exaggerated to me.
4) Did FS doubles at the end to work on explosiveness.
5) Conditioning did not suck as much as I thought I would, though I had to adjust the weight on the good mornings a couple times to get it right.

Emily Mattes
06-24-2010, 04:15 PM
PSn: 30x5, 35x4, 40x4, 45x3, 50, 55 (below parallel), 55, 57 (below parallel), 57(f)x1x2, 53x2x2
PCl + PJerk: 35x4, 43x4, 50x3, 56x2x4
Bench: 45#x5, 95#x5, 105#x5, 118#x5, 120#x5, 120# x a lot of singles for form work
Wide-grip body rows: 5x3
DB press: 40#x5, (40#x2 + 30#x3), 30#x5
Shrugs: 190#x5
Bicep curls: 35#x5, 40#x5x2
Tricep pushdowns: 70#x5, (80#x3+70#x2), 70#x5
Hanging leg raises: 15x3
Bulgarian split squats (weight per hand, reps per leg): 50#x6, 55#x6, 60#x6

Snatches and cleans continue to feel pretty snappy and consistent. No power snatch PRs but I was happy with the form.
Did a LOT of bench form work. Looks like my form on bench is even worse than my deadlift. I aim for my clavicle when bringing the bar down, I'm soft taking it out of the rack, my elbows are fully perpendicular to my chest through the whole movement . . .
Going to drop weight on split squats to ensure I'm getting deeper--checked mirror and I'm just hitting parallel.

Emily Mattes
06-28-2010, 08:29 PM


Sn: 35x5, 40x4, 45x4, 52x2x2
10'' Log clean & press: 3 sets of [110#x3 + 30s rest]
Farmer's walks: 4 sets of [120#x80' + 30s rest]
Crucifix hold: 3 sets of [15#/arm x 20s + 30s rest]
DL: 70x5, 85x4, 100x3, 85x3x4, 85x3x3 (off plate), 8 x [85x3 + 30s rest]
Keg loading: 4 sets of [150#x3 + ~2:00-3:00 rest], 185#(f)x1x2
BS: 55x5, 65x5, 75x5, 85x4, 90x2, 100x2, 100(f),
BS, each set on the 1:00: 85x3x2, 90x3x2, 90x(2+f)

Was supposed to be max effort day, Oly lifts eliminated and Strongman turned into dynamic effort day when effects of late-night partying felt
Deadlift triples were focused around speed, explosiveness off floor
185# keg failed in hilarious manner--one of the strongmen kept telling me to sit back further and further. I obliged until I fell backwards and caught the keg in my lap in the crabwalk position.
Back squats slightly better than last week but still crappy. This makes me want to work more squatting into my program, but I don't know where to put it.


Watched Cradle of Iron II at the Weightlifting Hall of Fame in York!


Sn: 35x6, 40x3, 43x3x2, 43x2x3
C&J: 45x5, 53x4
Press: 20x5, 28x5, 33x5, 40x5x3
Rows: 40x5, 50x5, 60x5x3
Weighted ab cable curls: 90#x6x3
Walking lunges (weight, reps per leg): 40#x10x3

Start of deload week. Wanted to do more and go heavier--but reminded myself I needed to come out of the day feeling like I had plenty of gas left in the tank. I'm trying to finally think long-term. I'll deload light this week, and if at the end of the week I feel I could've done a bit more and still recovered I can remember that for the next deload week.

Emily Mattes
07-06-2010, 10:10 PM
Crappy health issues make workouts crappy! Today's workout was surprisingly not-crappy though.

2010.06.29 No workout


DSn: 35x4x2, 40x4x2, 45x3x4
Cl: 45x4, 50x4, 55x4, 60x3x4
FS: 45x6, 55x5, 65x5, 70x5x3
RDLs: 50x6, 70x6, 80x5x3
DL: 70x10x4
Chinese-style Kroc rows: 30#x12x3
KB swings: Maybe 30/arm with a 16kg DB, alternating every 10 swings or so


2010.07.01-02 de nada


Sn: 25x4, 30x4, 35x4, 40x4, 45x3, 52x3, 56, 60, 63(f), 65(f)x1x2
C&J: 53x4, 60x3

Axle/log press, 120#/120#, max reps for 75s: 6 reps total (3/3)
BS: 70x5, 85x3, 85x4, 95x2, 100x2, 105, 100x2x4
Farmer's walk/keg carry, 120#/150#, 60ft each: 30s
Crucifix hold, 15#/arm: 47s
Keg loading: 150#x1x3, 185#, 150#+185#+185#(f)x3, 150#x4 in 60s

1) Got a few PRs in the contest event run.
2) Happy my back squats are coming back, given the trouble I had with 100kg last week doing five doubles this week was good! Apparently when you squat your squat gets better?!


2010.07.04-05 de nada


Sn: 25x6, 35x6, 40x6, 40x4, 45x4, 52x3, 55, 57, 59(f)x1x2, 59, 55, 50x3x2, 52x3
Jerk: 45x6, 50x6, 60x4, 68, 80, 85, 90(f)x1x2, 70x2x5
DS: 35x6, 40x6, 45x4, 52x2x5
Rows: 60x6, 65x6, 70x5, 80x2, 85x2, 90x2
Cable crunch abs: 90#x6, 100#x(2+f), 95#x6
Walking lunges (weight, reps/arm): 55#x8x3

With 40kg on the bar, 6-5-4-3-2-1 of
Bent-over row
Clean high pull from hang
Front squat
Push press
Back squat
Good morning
60-90s rest

1) No big PRs in the main lifts, but I'm getting more and more consistent at heavier weights.
2) Loaded bar wrong, got to jerking my old PR of 85kg, and then as soon as I realized I had 90kg on the bar I missed because I knew I had 90kg on the bar ARGH.
3) A good way to make 40kg feel heavy as shit is to do Cosgrove's Evil 8 with it. Good golly Miss Molly!

Emily Mattes
07-07-2010, 11:02 PM
Am rethinking how I'm approaching the lifts. Original plan was to cycle through 60-80% depending on which week it was in the SM cycle, with more volume at lower percentages. I've been playing with more volume at higher percentages and that is working a lot better. So I'm taking "Gentle Broz" approach--that is, when I'm doing the full lifts or power lifts from the floor, work up to a daily max, then drop down and do a bunch of doubles and triples in whatever lift I'm working that day. Except for jerks, which are sort of integrated into the Strongman cycle already. Explosiveness day will continue to be a bunch of moderately heavy singles.

Taking out drop snatches and replacing them with squatting. Adding speed squatting to explosiveness day and maybe some light squatting to circuit training day. Only thing drop snatches really seem to do for me is make me more comfortable in the hole--and pausing at the bottom of a snatch will do the same thing.

I call it "Gentle" because I'm not going to be maxing out on everything every day, and I don't plan on maxing out the squatting every day.

I'm switching this up because (aside from my ever-present slowness) my issues are consistency and being a headcase. If I do not get used to handling heavy weights comfortably no amount of reps at 60-70% are going to fix that. If I want to clean 90 I can't have it in my head that at 65kg I need to switch to singles, nor is switching to singles at 65kg ever going to make me stronger.

Cl: 35x6, 45x5, 55x4, 63x2, 70(f)x1x2, 70, 73(f)x1x2, 60x3x5
GM: 20x a lot, 40x8, 50x8x3
DL (last man standing, 25lbs added to each attempt): 115#x4, 145#x4, 150#, 175#, 200#, 225#, 250#, 275#, 300#, 325#(f)x1x3
FS: 45x5, 55x5, 65x4, 75x3, 85x2, 95(f)x1x2
DL (speed): 85x3x3, 70x3x5
Chinese-style Kroc rows (weight, reps per arm): 40#x22, 40#x25, 40#x26

1) It is embarrassing that triples at 60kg are as hard as they are, and indicates that I have not been thinking about my clean enough.
2) Would've liked to pull that 325# for DL but form issues coming through.

Emily Mattes
07-08-2010, 10:58 PM
PSn: 25x6, 30x6, 35x5, 40x3, 45x2, 48, 51, 54, 56, 59(f)x1x2, 59(f-not power), 59(f)x3, 50x2, 45x2x4
PCl + Power Jerk: 45x5, 50x5, 55x2, 60, 63, 67, 70(f), 70, 73(f)x1x3, 60x2x3, 63x2x2
Bench: 45#x5, 95#x5, 105#x5, 118#x5, 125#x5, 130#x5, 135#x5

Circuit (supersetting two exercises at a time)
Wide-grip body rows: 5 x 3 sets
DB press: 40#x5, 40#x3 + push-press x 2, 35#x3
Muscle Sn: 30x5x3
Bicep curls: 40#x5x2, 35#x5 (strict)
Tricep push-downs: 75#x5x2, 70#x5
Hanging leg raises: 15 x 3 sets

BS: 60x5, 70x5, 80x5, 90x3x5, 60x5x2
Split squats: 40#x5x3

NOTES No PRs. But I realized today that rather than being upset at no PRs, I should be glad that I am consistently working up to 95% or more of my maxes in all of my Oly lifts (well, except for full cleans).
Not going high on the power clean was totally a function of letting all of the brosephs of the gym flailing around me get to my head rather than focusing on my lifts.
I'm still pretty irrationally snooty about the bench but I'm happy that I'm able to put 45s on the bar instead of all the baby plates stacked up.
Replacing shrugs with muscle snatches. I like them better.
Extra back squat work for the hell of it. Only to 75%, worked on exploding out of the hole which is basically grinding speed for everyone else.

Emily Mattes
07-11-2010, 07:14 AM
HHPSn: 25x6x2, 30x5, 35x2, 40x2, [40x1x2, 42x1x7] <-- 1:15 rest between each single
PCl BLK BK: 35x6x2, 40x5, 45x3, 50x2, [53x1x2, 55x1x8] <-- 1:30 rest between each single
Box jumps: Mid-thigh x 8 x 4
Sprints: ~70m x 10 (rested btwn each set until heart rate slowed)
FS (speed): 40x5, 50x2x8
GHR: 25#x8x3

10 reverse hypers, 70#
10 KB swings, 28kg

2010.07.10 REST

Emily Mattes
07-21-2010, 10:35 AM
Past cycle has been a bit of a mess, consistency-wise, but here's what I did.

2010.07.10 No workout


Sn: 25x6, 35x5, 40x3, 43x2, 46x2, 49x2, 52x2, 55, 58(f)+58, 61, 64(f)x1x2, 67(f)x1x2
C&J: 45x6, 53x5, 58x2, 63x2, 68

Only had an hour of sleep from night before, so decided to end workout there. Was getting dizzy getting those snatches up there.


Sn: 35x4x2, 40x3, 43x2, 46x2, 49x2, 52x2, 55, 58(f)x1x3, 55(f)x1x2, 45x2, 48x3x3, 52x3x2
Jerk: 50x5, 60x5, 65x3, 70, [70x1x2, 70(f), 70x1x7]--10 breaths in between each jerk
Rows: 70x5, 75x4x2, [80x1x10] - ~10-15s between each set, 40x8x5
Weighted ab curls: 90#x8, 95#x5, 95#x3+90#x2
Reverse hypers: 75#x10, 90#x20, 140#x10x2


2010.07.13 No workout


HHPSn: 25x4x2, 30x3x2, 35x3, 40, [40x1x10] ~1:15 between each single
PCl BLK: 40x4x2, 45x3, 50x3, 55, [55x1x10] ~1:30 between each single
Box jumps (from seat): Mid-thigh x 6, Knee-height x 6, Mid-thigh x 6 x 2
BS: 60x4, 50x3x8 (focus on speed)
Reverse hypers: 100#x15x3
Walking good mornings: Safety bar x 60', Safety bar x 40'


2010.07.15-16 No workout


Cl: 40x4, 45x4, 53x3, 57x2, 61x2, 65x2, 70, 75, 80(f), 70(f)x2, 70x2x4, 75x2
FS: 50x5, 60x4, 70x3, 80x2, 92(f), [85x1x7, 87x1x3] - 10 breathes in between each single
DL: 70x5, 85x4, 100x3, 110x3, 115x3, 130x3, 70x8, 60x10x4
DB row-swing exercise: 40#x20, 30#x20, 20#x20
Ab curls: 90#x8x3
Reverse hypers: 140#x10, 160#x10, 200#x10

Hard to describe the row-curl exercise, basically focusing on engaging my back muscles


2010.07.18 No workout--more sleep deprivation


Sn: 30x4x2, 35x4, 40x3, 45x2, 50(f), 50x2x2, 53(f), 53, 55(f)x1x4, 45x3x4
Press: 20x5, 25x5, 30x5, 40x5, 45x(3 + 2 push press), 42x5
Rows: 40x5, 50x5, 60x5, 65x5, 70x5, 60x5x3
Reverse hypers: 110#x10, 140#x10, 120#x10x2
Weighted ab curls: 90#x8x3


Walking good mornings: Safety bar x 60' x 2
HH PSn: 25x4, 30x4, 35x3, 40x2, [43x1x10] - ~1:00 in between each single
HH PCl: 45x4, 50x3, [55x1x8] - ~1:00 in between each single
Box squats: 40x5, 50x5, 50x3x8
Box jumps (from seated): Mid-thigh x 6 x 4
Reverse hyper: 100#x15x3
Walking good mornings: Safety bar x 60'

Emily Mattes
07-21-2010, 06:02 PM
Glute bridge, etc, activation work
Cl: 45x5, 52x4, 60x3, 68, singles at 68 working on pull
Cl pull to knees: 45x5x6
FS: 45x5, 50x5, 60x5, 70x5x2, 75x5
RDLs: 70x5, 80x5x5
Reverse hypers: 140#x10x4
Dumbbell/row-swing things: TBA

1) Oly coach was in the gym today, suggested I drop my hips in my clean pull. Back immediately buckled and weight got heavy. Apparently my glutes are supposed to be kicking in. The past week have been a confluence of everyone in the world informing me my glutes are shit! So rather than going heavy did a lot of pulls to the knee adjusting to the new position and my ass burned like fire.
2) Front squats also worked on incorporating more glute into the lift and not letting my quads take over too much and BAM the weight gets really heavy.
3) So I decided this workout was going to be about hitting my posterior chain.

Emily Mattes
07-23-2010, 03:24 PM
Sled drag with 135# for warm-up
PSn: 35x4x3, 41x3, 46x2, 50, 53, 56, 58(f)x1x2, 45, 50x2x5
PCl: 45x4, 49x3, 56x2, 60, 63, 66(f), 55x2x5
Bench: 45#x5, 95#x5, 110#x5, 120#x5, 130#x(2+f), 120#x5x2
Wide-grip body rows: 5x3
DB press: 40#x5, 35#x5x2
Muscle Sn: 30#x5x3
Bicep curls: 35#x5x3
Tricep pushdowns: 70#x5x3
Hanging leg raises: 12x3
Reverse hypers: 100#x15x3

Emily Mattes
07-24-2010, 03:02 PM
The glute engagement stuff I've been doing here (http://www.tmuscle.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth) is making such a difference even though I've only been doing the bodyweight exercises and for less than a week. I knew I was weak in the posterior chain but now that I'm really able to feel how to work it into all of my lifts I'm realizing how weak and what a difference it's going to make when I bring it up to speed. Pretty excited to see where my lifts go when I actually start using my back half.

2010.07.23 REST


One-arm dumbbell clean & press (C&P each rep): 60#x3x3 (minimal rest)
12'' log clean & press for reps: 100#x3x3 (minimal rest)
Yoke: 365#x80'x2, 405#x80'
Stones, 47'' platform: 165#x1x2, 165#x2
Dynamic good mornings from bottom position: 40x5, 45x5x2, 50x5, 55x3x3 (minimal rest)
Stones, 47'' platform: 165#x2, 165#x(1+f--just missed platform), 165#x2
BS: 60x5
Speed BS: [70x3x3, 60x3, 65x3x4] minimal rest
Farmer's walks: 110#x100'x2, 90#x100'x2
Abs, glute activation stuff

1) Yoke was killing me today. Heat, not feeling well, but improved as I kept at it.
2) Practiced a bit with stones, but couldn't move them fast enough to make it a dynamic exercise so on the suggestion of a strongman at Iron Sport I did some sets of speedy good mornings starting from the bottom position and working on really springing out of there.
3) Back squats got so much faster when I use my glutes.
4) Dropped weight on farmer's walks to focus on keeping my core tight during the pick.

Emily Mattes
07-25-2010, 04:18 PM
C&J: 45x4x2, 52x3, 60x2, 68, 72(f)x1x2
Cl pulls to knee: 45x4
Sn: 35x4x2, 43x4, 48x3, 52x2, 56, 60(f)x1x2, 50x2x2, 51x2, 53x2x2
C&J: 55x2x2, 58x2, 60x2, 63x2
Cl pulls to knee: 45x5x3, 50x4

1) Did cleans first as with the new start position I figured I would need all the help I can get. Figured correctly! Working weight is uncomfortably close to that of my snatch sets! Hip flexors and hamstrings are definitely working.
2) Snatches were less than stellar


The adjusted clean start position requires a lot more posterior chain recruitment, and I'm focusing on that anyway. I knew my cleans were going to drop because my quads are so dominant, but I didn't realize how far.

On the upside, proper recruitment has produced a dramatic and exciting increase in speed. I look forward to seeing where my lifts go as I put more strength on the back end.

Emily Mattes
07-28-2010, 09:06 PM
Posterior chain is tired and not used to being used, so lifts are down. Cleans are WAY down as I'm still trying to get used to new form. It goes well, then it goes wonky.

Box jumps (from seat): 6x4 (seat above knees :( )
Sn: 30x4, 35x4x2, 40x4, 45x3, 52x2, 55, 57, 60(f), 50x3x2, 45x3x3
Jerk: 45x5, 50x4, 60x3, 65x2, [70x1x10] <- 10 breaths in between each single
Row: 50x6, 60x5, 65x4, 70x3, [75x1x5, 70x1x5] <- 10 breaths in between each single, 40x8x2, 45x8x2
Reverse hypers: 140#x10x3, 125#x10

7 sets of (each set is a triplet per arm)
3 KB one-arm swings, 16kg
3 KB one-arm push presses, 16kg
3 KB one-arm overhead lunges, 16kg

Abs: 90#x8, 80#x8x2

1) To do a proper seated box jump I had to use a box that was well above parallel, so weak are my hamstrings.
2) Dropped weight on rows to readjust form

Sled drag: 135# (for warm-up)
HH PSn: 25x4x2, 30x4, 35x3, [40x1x4, 35x1x4, 38x1x2] <- ~1:00 rest in between each single
PCl from blocks: 45x4, 50x4x2, [55x1x3, 53x1x5] <- ~1:00 rest in between each single
BS: 50x5, 65x5, 75x4, 85x3, [95x1x10] <- ~10 breaths in between each single
Reverse hypers: 100#x15x2

Cl: 45x4x2, 51x3, 60x2, 50x3, 65, 70
Cl pulls to knee: 73x4x2, 68x4
Cl: 50x3x5
Box squats: a lot of work with PVC and box above my knees
DL: 70x4, 90x3, 100x3, 110x3, 115x2, 100x3, 90x3x2
More box squat practice

GHR: 10 x 3 sets
Hanging leg raise: 10 x 3 sets

1) Speed work, back squats definitely affected by tired glutes
2) Cleans are all over the place! Argh this new starting position is driving me crazy!
3) Doing box squats to teach myself to engage hamstrings, and found I can only control them well above parallel and with naught but a PVC pipe. My hamstrings aren't weak--I wouldn't be able to do glute-ham raises otherwise, and multiple people have confirmed I do those properly--the back half of me just isn't firing.
4) Deadlifts are weaker, but move a hell of a lot faster when I activate the PC
5) Ab work two days in a row! I'm on a roll!

Emily Mattes
07-29-2010, 08:03 AM
Walking GM: Safety bar x 60' x 3
Bench: 45#x5, 95#x5, 110#x5, 125#x5x2, 130#x5
Wide grip body rows: 5x3
DB press: 40#x5x2, 35#x5
Shrugs: 180#x5x2, 190#x5
Bicep curls: 40#x5x3
Dips: 5x3
Hanging leg raises: 15
Russian twists: 10 x 2
RH: 140#x10x2, 125#x10
Straight-legged deadlift: 40x8, 45x8, 50x8

Emily Mattes
08-02-2010, 07:30 PM
2010.07.30-08.01 In DC helping friend find a wedding dress.

C&J: 45x4x2, 53x4, 60x3, 68, 73, 77(f)x1x3, 65x2x4, 70x2
Log Clean & Press: 120#x3x3 (~45s in between each set)
Chain yoke: Worked with 290# for about 20min, made 50' in like 5:00 :( )
Prowler push/Keg carry: (340#/150#) x (50'/50') x 2 sets
Stones to 48'' platform: 165# x 3 x 3 sets (~1:00 in between each set)
Straight-leg pull throughs: 70#x15, 80#x15, 90#x15

Snatch: 30x4x2, 35x4, 40x2, 45x2, 52x2, 55, 60(f), 57(f)x2+57, 55x2x5
Jerk: 50x4x2, 55x2, 60x2, 68, 73(f)
Rows: 50x5, 60x5, 70x4, 75x2, 80x2, 85x2 (ugly), 50x10x3
Reverse hypers: 140#x10x3
Glute-ham raises: 12x3
Evil wheel: 5 roll-outs from knee x 3 sets

Sandbag bent row: 85#x10
Sandbag half-moons: 33#x5/side

NOTES Happy with Oly lifts, again, no PRs, but I'm handling more reps at higher weights. Five sets of doubles at 55 was not going to happen months ago. Chain yokes are evil, couldn't do a run properly so just practiced with it and shuffled best I could. Prowler push was to simulate a car push, I hope 340# was enough given that cars don't have the static friction of Prowlers.

Emily Mattes
08-05-2010, 07:04 PM
Ready to deload SO HARD. Have been asked to fill in at the Herculean competition this Saturday, so I guess I'll be doing that. Then a blessed, blessed back-off week.

Seated box jumps: 6 x 4 sets
HH PSn: 30x4x2, 35x3, 40x2, [45x1x10] ~1:00 in between each set
Hang PCl: 45x4x2, 50x3, 50x2, [53x1x5, 53x2x3] ~1:00-1:30 between each set
Box squats: Work with PVC, then 45#x5x3, 65#x5x2
Reverse hypers: 100#x15x3
Cable pull-throughs (bent knees): 90#x12, 100#x12x2


DL: 70x4, 85x4, 100x3, 115x2, 135(f)x2, 110x3, 105x3x2
Cl: 45x4x2, 50x2, 60x2, 68, 50x3x3, 55x3x2, bunch of singles at 55
BS: 70x5, 85x4, 100x(2+f), 100x2x5
GM: 40x10, 40x8, 50x8, 60x(2+f), 55x3x3
Standing cable twists (reps per side): 90#x12, 100#x12x2
Cable pull-throughs (bent knee): 100#x10x2

HH DB Muscle Sn: 30#x15
15 knees-to-elbows (after first few reps couldn't hit full range of motion)
HH DB Muscle Sn: 30#x15
7 KTE + 8 Cables curls @ 80#
HH DB Muscle Sn: 30#x15
15 Cable curls @ 80#

NOTES Was feeling a DL PR so stuck it first. Alas, it was not to be. Learned to not expect anything from cleans if I deadlift first. Happy I can do a full KTE now, but switched to cable curls halfway through the session as I was too busy trying to hang onto the bar to hit my abs.


PSn: 30x4x2, 35x2, 42x2, 58x2, 51, 54, 58, 60(f), 60, 60(f) (caught too high), 53x2x5
PCl + PJerk: 45x4x2, 50x2, 58x2, 64x(1+f), 50x3x2, 55x3x2
Bench: 45#xa lot, 95#x5, 115#x5, 125#x5x2, 135#x5

Circuit (everything done in a supersetting mishmash)
Body rows: 5x3
DB curls: 40#x5x2, 35#x5
DB press: 40#x5x2, 35#x5
Dips: 5x3
Muscle Sn: 30x5x3
Hanging leg raises: 15x3 sets
RH: 140#x10x3
SLDL: 40x10, 50x10 55x10

Sled drag: 135#x120'x4

NOTES An Oly lifting PR? What? Cleans are so messed up!

Emily Mattes
08-15-2010, 11:25 PM
Have been working out, need to update log.

Spent the weekend at Westside gym, Louie was kind enough to allow me and a friend to visit and it happened to be during a Crossfit powerlifting seminar. Got to squat with the team Friday morning and then spend the next two days learning a hell of a lot and, more importantly, developing some serious flexibility in how I think about training, coaching, and weightlifting in general.

Love it or hate it, Westside is the most creative gym I've been to in the breadth of exercises created and embraced, and its flexibility towards training. I only talked with him for two days, I wouldn't claim to know Louie, but I got the impression that the only thing he wasn't open to was people shooting down a training idea without trying it first.

If I take one thing away from this weekend, it will be "What have you got to lose?"

Emily Mattes
08-15-2010, 11:37 PM
Have been working out, need to update log.

Spent the weekend at Westside gym, Louie was nice enough to allow me and a friend to visit and as a bonus it happened to be during a Crossfit powerlifting seminar so we got the full rundown. Got to squat with the team Friday morning and then spend the next two days learning a hell of a lot and, more importantly, developing some serious flexibility in how I think about training, coaching, and weightlifting in general. Also got to embarrass all of Olympic weightlifting as I was called on to box jump in front of the group, and I happen to be the only Olympic weightlifter in the world who cannot box jump for shit.

Love it or hate it, Westside is the most creative gym I've been to in the breadth of exercises created and embraced and its flexibility towards training methods. I only talked with him for two days, I wouldn't claim to know Louie, but I got the impression that the only thing he wasn't open to was people shooting down a training idea without trying it first.

Emily Mattes
08-20-2010, 03:24 PM
Workouts for almost a month!

In summary: Did team strongwoman competition. Deloaded for a week, went to Westside, pulled hamstring there, workouts have been lame for the past week because I'm taking it easy on the legs.

Maxed out bench a few days ago for giggles. 155# was easy, but couldn't get 160#. The guy spotting me told me to stop as my form is apparently TERRIBLE and when I press the bar I press crooked. Probably because my left shoulder is having mobility issues.

2010.08.06 REST


Team Strongwoman comp (the HERculean!)
Tire flips: 5x300#
Stone loading (max loads in 120s over 44'' bar): Got 135#x11, then almost loaded 240# challenge stone twice but didn't have the hip pop to get it through
I-bar overhead press (max clean and press in 90s): 95#x13

200# yoke x 20yds
300# chain drag x 20yds
140# Prowler push x 20yds
110# anvil carry x 20yds


2010.08.08-09 REST


2010.08.10 - Start of deload week!
Box jumps (seated): 6x3
Sn: 30x4, 35x4, 40x4, 45x4, 53x2x3
OHP: 20x5, 30x5, 40x5, 30x5x2
Barbell rows: 40x5, 50x5, 60x5, 50x5x2
GHR: 12x3
RH: 140#x10x3


HHPSn: 25x4x2, 30x4, 35x3, [38x1x8]<-- 1:00 rest in between
HHPCl: 40x4x2, 45x4, 50x3, [53x1x6]<--- 1:00 rest in between
BS: 60x5, 70x5, 80x5x3
Pull-throughs: 100#x15x3

Cl: 45x4, 51x4, 60x3, 68x2x3
RDLs: 50x5, 70x5, 80x5, 85x5x3
Box squats: Lots of sets of 8 with no weight, practicing form
RH: 110#x15x3
Walking GM: Safety bar x 60' x 3
Lots of ab work - side bends, etc


Friday morning did 12x2 dynamic box squats off of foam with 185# bar weight and 70# of band tension. Then did doubles of sumo dead with 135# bar weight with an unknown amount of band tension until I pulled my hamstring.

Lots of sled pulling and various exercises throughout the weekend. Good times!

Sumo deadlift: 30x25 reps x 3 sets
Lots of random lame volume work getting blood through the ham, band good mornings, shit like that. Some upper body work as well. Unsatisfying workout.


OHP: 20x5, 28x5, 33x3, 40x3, [45x1x3, 45(f), 40, 43x1x3, 41x1x2] <-- ten breaths between each rep
Body rows: 6x2
Pull-ups (band assisted, ten breaths between each set): Black x3x4, Orange x3x3, Orange x(2+f), Yellow+blackx3x3
Sumo deadlift: 35x25x3
Band GM: Greenx25
Glute-hip-machine work: Sets of 15 with moderately heavy weight
RH: 50#x15x3
Ab work

Sumo: 35x25, 40x25, 45x25
Ab cable curls: 90#x10x2 (waiting for a bench to open)
Bench: 45#x5, 95#x5, 115#x3, 125#x2, 135#, 155#, 165#(f), 160#(f)x1x2, 120#x5, 95#x5x4 (work on form)
DB rows (weight, reps per side): 20#x10, 30#x10, 40#x5, 30#x10, 45#x5, 40#x5 (focusing on really drawing back scapula and feeling movement in back)
Band rows: Purple x 15 x 3
Planks: 25 x 45s x 3

3 sets of (weight, reps per side)
KB half Turkish get-ups (no standing): 12kg x 10
KB cross chops: 16kg x 10


Sumo: 40x25x2, 45x25

Circuit (big supersetted mess)
DB press, flat bench (weight per side): 50#x5x3
Body rows: 5x3
DB curls (weight, reps per side): 40#x5x2, 35#x5
DB press (weight, reps per side): 30#x5, 35#x5x2
Dips: 5x3
Shrugs: 180#x5, 200#x5x2
Pull-throughs: 110#x12x2, 120#x12
Hanging leg raises: 15x3

Emily Mattes
08-22-2010, 05:49 AM
Have been working out every day because the intensity and volume has been so low, also to keep blood and movement through hamstring. It's getting a bit better, but I'll probably have to go easy on it for another week so I'll just be hitting the back and pressing movements.


Band GM: Green x 50
Sumo: 40x25, 45x25, 50x25
SLDL: 45#x25x3
Glute-hip machine (weight, reps per side): 205#x15x3


OHP: 45#x10, 65#x5, 85#x4
12'' log strict OHP: 100#x4x2, 100#x(2+2 push press)x2
12'' log push press, max in 60s: 100#x8
12'' log push press (for form): 100#x3x3
Sumo DL: 50x25, 55x25, 50x25
Seated rows on iso-lateral row machine crap: 90#x10, 140#x5, 160#x3, 110#x5, 120#x3, 130#x3, 140#x3, 150#x3, 160#x3, 180#x3, 120#x5x2
Kneeling bag GM*: 33#x10, 66#x8, 85#x6, 96#x5x4
Trap bar farmer's holds: 70#x max time, 115#x15s, 115#x35s, 115#x20s, 115#x30s (all done for max time)
SLDL: 30x25x3
Yoke hold/walkouts: 200kg x max time

1:00 constant kettlebell movement (presses, cleans, swings, etc), 16kg
0:30 tornado ball, 25#
plus 2:00 constant KB movement with 0:30 tornado ball

NOTES Was working up to a heavy triple for those rows, had to drop back down and work up again to refine form Kneeling back good mornings are my attempt to simulate the rounded back movement of stone lifting without bringing in my hams. Kneel on floor, sandbag/other weighted roundish implement in lap or on floor, round over, grip it approximately like a stone, then straighten back. Not sure if I would go very heavy or for more than a 3RM with this.. Yoke hold/walkouts are an exercise suggested by Kirk a while ago to get used to the idea of the discomfort of heavy weight on my back. Load up bar on high pins with weight you could never squat. Stand with it until you collapse (the bar will fall on the pins). He said I would probably only be able to do this once. I tried a second time, and he's totally right, the CNS was shot to hell.

Emily Mattes
08-27-2010, 08:44 PM
Totally reinjured my hamstring on Tuesday and now it feels worse than it did a week ago when the injury was only a week old. On advice from another lifter am going to give it at least three days of full rest, no glute activation work, nothing but rolling and light stretching, see how it feels.

It is making workouts difficult, I would focus just on pressing, core, and back, but my back is hard to train. It's too weak to load it up properly as I totally lose ROM, and all of the good, scalable exercises that I can feel involve my hamstring (like the ill-advised Pendalay rows I did today). I'm making up a lot of exercises to teach myself to use the muscles properly and who knows if they're really making a difference.

Also I miss the Oly lifts. Maybe after the rest I can start doing hang work at least.

2010.08.22 REST

Should not have started workout with stiff-legged deadlifts. Hamstring was not warmed up enough and I think it made it worse. Tried to do some heavy upper back work, but for whatever reason my back won't let me max out--I'll work up to a weight I can rep out forever, but the minute I go above it range of motion goes to shit and I can't complete the movement. Not sure what that's all about! More isometric work?

Anyway, did some sumo deadlifts, fucked around with upper body work, workout distinctly unsatisfying!

2010.08.24 REST
Aside from hamstring work and some glute activation stuff. And sumo deadlifts, and band good mornings.

2010.08.25 REST

OHP: 20x5, 30x5, 35x4, 40x3, 45x3, 47x(1+f)
Bradford presses (reps per side): 45#x5, 65#x5, 75#x5x2, 80#x(4+f), 75#x5
Incline DB press (weight per side): 15#x5, 25#x5, 30#x5, 40#x5, 45#x5, 50(f), 45#x(3+f)
Bicep curls: 25#x5, 35#x5, 40#x5x2
Seated front-raise DB shoulder swings (weight, reps per side): 15#x8, 25#x8x2
Ab work: Stirring the pot, Band twists (with purple band)
Some gay tricep extension shit with the dumbbells

Sumo DL: 30x25x3
RDLs: Barx25x3
Seated round-back GM: 20x10, 30x10, 35x5, 40x5, 45x3, 50x3, 55x3, 60x3, 70x3
Pendalay rows: 20x8, 35x6, 45x5, 55x5, 50x5x2
Much stricter Pendalay rows keeping tight erector spinae: 20-30kg for a bunch of sets
High pulls: 30x5x2, 38x(4+f), 38x3x5
Landmines (reps per side): 45#x10, 70#x10x3
Hanging leg raises: 12x4
Band round-back extension exercise thing I made up: Worked up to green plus blue band

Emily Mattes
08-30-2010, 08:37 PM
Ham still injured, but missed Oly. Keeping it to really high hang, really high power work. Hey, I'll get to work on my speed!

High-hang power snatch: 25x5, 30x4, 35x3, 40x3, 45x2x3
High-hang power clean: 35x5, 40x4, 45x3, 50x3, 45x3x2
12'' log push press: 100#x3, 110#x2, 125#, 135#, 145#(f)x2, 140#(f)
Zercher holds, 3'' axle (weight does not include axle weight): 30x maybe 30s, 50x maybe 45s, 70x1:00, 80x0:55, 80x0:38
Kneeling bag GM: 33#x8, 66#x8, 85#x5x2, 96#x4, 96#x3, 100#x3x3
DB rows (practicing retraction): 25# x whatever, 30# x whatever, 35# x whatever
Kneeling cable crunches: 80#x10x3
Weighted push-ups (plate on back): 10x5, 15x2+10x3, 10x5, 12.5x(4+f)
Also did a lot of barbell wrist rolls throughout workout

Conditioning work alternating sets of 10 DB push press with ab work (half-moons and cable crunches)


Dynamic effort push press: 45#x5, 65#x4, 75#x3, 80#x8x3
Close grip bench: 45#x5, 65#x5, 95#x5, 115#x5x3
Dips: BWx5x4
Hammer curls (very strict): 20#x8, 25#x8, 30#x8x2
Side raises: 15#x8x3
Planks: 25kg x max 3
Side planks: Bunch of 30s sets each side as I alternated doing planks and cleaning mirrors at the gym


HHPSn: 25x5, 30x3x2, 35x3, 40x2, 45x2, 50x2, 45x2x5
Seated round-back good mornings, safety squat bar: 65#x5, 80#x5, 110#x4, 130#x3, 150#x3, 160#x3, 180#x3, 200#x3 <-- could probably have gone a little higher but this exercise feels dangerous
Lying DB rows: 15#x10x2, 25#x8, 30#x6x5
Pull-ups (band): Orange x 5 x 5
Band rows w/ 5s isometric hold at top of rep: Thin purple x 8 x 4
Stirring the pot: 10/side x 4
Side cable curls (weight, reps per side): 90#x8, 100#x8, 120#x8, 130#x8

Sweatt's Bar Fight: 30kg x 4:00, overhead work only

(this something Shane Sweatt showed me at Westside, basically you load up a barbell and keep it constantly moving as quickly as possible using as many varied movements as possible without letting it touch the ground for a set period of time)

Emily Mattes
09-09-2010, 05:40 PM
The good news is hamstring's feeling better, I should be able to start working it seriously again on Monday. The bad news is I need to deload hard before then--I've been pushing my upper body hard for the three weeks prior to make up for not being able to work my lower body, and now it's been shot all week. I guess that can be taking it as a good thing, means I didn't let my injury stop me from making progress elsewhere! I've been drilling my core work and I can definitely tell my back is stronger, especially in that crucial mid-to-upper-back area where I've been having such trouble learning to engage it.

Also: did weighted dips with 25# on Sunday! Not bad for a fat-ass lady!

2010.08.31 REST

HH, High-power Cl: 35x4x2, 40x4, 45x3, 50-50 working on smooth transition from 2nd to 3rd pull
Push press with 2'' axle: 40#x5, 90#x5, 120#x4, 130#x3, 140(f)x a lot
Incline DB press: 25#x5, 30#x5, 40#x4, 45#x4, 45#x5x4
Bradford press: 45#x5, 65#x5, 75#x(4+f), 70#x5x3
Seated front-raise DB shoulder swings (weight, reps per side): 15#x12, 20#x12x2
Landmines: 80#x10x3

4 rounds of
Medicine bar curls over foam roller: 25#x15
Diamond push-ups x 10


Pull-ups w/band: [Yellow+black x 3, Black x 3 x 9] <- 0:45s between each set
Pendlay rows: 30x5, 40x5, 45x5, 50x5, 55x5x2, 50x5x2
Upright rows: 20x6, 30x6, 35x(5+f), 30x6, 32.5x(5+f), 30x6, 31x6
Hyperextensions: BW x 10, 15#x10, 25#x10x2, BW x 15
Hammer curls: 25# x a lot, 30#x12x2
Knees-to-elbows: 10x3

3 rounds of
Half KB TGU (no standing, weight, reps per side): 16kg x 10
KB swings: 28kg x 12


2010.09.03 REST


12'' log PP: 100#x3, 110#x3, [115#x3x2, 115#x(2+f), 115#x3x4, 115#x(1+f)] <- :45 in between
Zercher back curls*: 80#x5, 120#x5, 150#x3, 180#x3x3
Farmer's holds (fat grip)/Yoke walk-out: 160#/200kg x 0:20/0:30, 130#/200kg x 0:30/0:30 x 2, 130#x0:15
Kneeling squats: 40x5, 50x5, 70x5, 80x5, 50x5, 60x5, 70x5, 80x5x3
Kneeling cable crunches: 90#x10x3
Pull-throughs, cable and band: Sets of 25 with miscellaneous cable weight plus sets of 25 with green band

*I think I invented Zercher back curls. Place fat bar on pins at waist level or a little below, get it in Zercher position, then curl it up straight using your back. Rounded back strength YEAH. Probably unsafe for people not used to practicing with a rounded back.


DE Push press: 45#x5, 55#x5, 65#x5, 75#x4, [80#x3x8]<-- 0:45s in between
Close-grip bench: 45#x5, 65#x5, 95#x5, 110#x5, 120#x5x3
Dips: BWx5, 5#x5, 15#x5, 25#x5
Bicep curls (strict): 35#x6x4
Side raises: 15#x12x3
Static abs (weight, reps per front and both sides): 70#x50
Hanging leg raises: 15x3


HHPSn: 25x5x2, 30x4, 35x2, 40x2, 45x2, 50x2
ME Sumo DL: 40x6, 60x5, 70x5, 80x3, 90x3, 95x3, 105x3 <-- WEAK-ASS HIPS
Pull-ups, band: Purple x 6 x 2, Orange x 6 x 4, Orange x (5+f)
Pull-throughs, cable: 110#x12, 130#x12x2
Feeling broke, quit here




ME OHP: 20x5, 30x5, 35x5, 40x3, 45x3, 48(f) <-- this is when I decided I needed a deload
OH DB press (weight, reps per side): 15#x10, 20#x10x2
RH: 90#x10x3
Band GM: Green x 30
Wide-stace band GM: Thin purple + Green x 20
Band ham curls: Black x 20 x 3
Standing cable crunches: 80#x10, 90#x10, 80#x10

Emily Mattes
09-11-2010, 08:01 PM
Still taking things easy but working my legs back into the swing of things.


Er, I forgot. Some light pressing and back work? And hamstring rehab stuff?

Sn: 25x4, 35x4, 45x2, 50x2, 53, 55
C&J: 45x3, 55x2, 60x2, 65x2, 70, 75(f)x4
BS: 50x5, 60x5, 70x5, 80x3
Farmer's walks, 110#x60'
Tire flips, 250#x60'

Notes Did the full lifts for the first time in a month. I expected terrible things and they felt fantastic. The bar has also never moved as fast as it is now, my first snatch kept me off guard. I could feel my limitation was simply lack of leg power from staying off of working them. I failed that first 75kg clean because I couldn't stand up, but the pull and catch felt like one of the smoothest and snappiest of my life--no bar crashing, nothing. It is heartening to know my body remembers how to do these lifts even when it hasn't been doing them. Squats, farmer's, tire flips were light but my legs are exhausted. Monday will be interesting.

Emily Mattes
09-16-2010, 10:07 AM
First leg workout back was affected by DOMS in my quads. It has been a while since I've had it this bad and is likely because I haven't used them at all, where at least I've been doing rehab work in my hams and glutes. Lesson learned: even if injured, keep doing light work in ALL areas.

Starting a full-on Westside + Oly + event training template this, we'll see how my recovery works. Prior to that have been doing Westside-like but with a Back/Press split instead of Lower/Upper.

2010.09.12 REST


ME Lower
Sn: 30x4x2, 35x3, 40x2, 45x2, 50x2, 52x2, 55, 57, 45x2x3
GM: 20x5x2, 40x5, 45x5, 50x3, 55x3, 58(f)
Sumo DL: 50x8, 75x8, 60x8x3
DB rows (strict, focusing on scapular retraction): 15#x15x2, 20#x15x2
RH: 90#x10x3
Quadruped: 10x3
Stability ball roll-outs: 15x3


2010.09.14 REST


Cl: 45x4, 53x2, 60x2, 68x(1+f), 60x2x3
DB clean + 3 presses (weight, reps per arm): 15#x5, 25#x5, 35#x5, 45#x5, 50#x3, 55#x3, 60#x3, 65#x3, 70#x3, 75#(f on press)
OHP DB: 25#x6, 35#x6x2, 40#x(5+f), 35#x6
Dips: 5x4
Wide-grip negatives: 10s x 5 x 2
Wide-grip pull-ups, bands: (thin purple + yellow)x6x3
Bicep curls: 20#x15x3
Stirring the pot (reps each direction): 10x3
1/2 kneeling Paloff presses, band (reps per side): black x 15 x 3

Emily Mattes
09-21-2010, 04:26 PM

Box squats DE: WU, 50x2x12, maybe 45s in between each set
Sumo DL DE: WU, 60x2x8, maybe 45s in between each set
RH: 50#x15, 70#x15x2
Pendalay rows: 20x10, 30x10, 35x10x3
Pull-throughs, band: Thin blue x 15 x 3
Bird dog: 15/side
Quadruped: 15/side x 2
Stability ball roll-outs: Large ball x 20 x 3

Cosgrove's Evil 8
Sets 1-5 (8-4 reps): 25kg
Sets 6-8 (3-1 reps): 30kg


2010.09.17 REST


Sn: 35x5x2, 40x2, 45x2, 52x2, 55, 58, 60(f)x1x3, 55x2x3
C&J: 45x4x2, 53x2, 60x2, 68x(1+f), 60x2x3
Axle clean & press (clean each rep): 106#x3, [121#x3x3] <- 45s in between each set
Yoke walk: 325#x60'x3 <-- 45s in between each set
Sled drag/Keg carry: 250#/150# x 60' each x 3 <--- 30s between each set
Prowler push: 200# x 80' x 3 <--- 30s between each set


OHP DE: 25x8x3
DB Bench (weight, reps per side): 25#x8, 35#x8, 40#x8x2, 45#x8, 50#x(7+f)
Body rows: 8x4
Bicep curl negatives: 35#x10sx5, 25#x10sx5x2
Pull-throughs: 120#x15x3
Shoulder swings: 20#x15, 15#x15x2
1/2 Kneeling Paloff press: Purple band x 20
Standing Paloff press: Purple x 20 x 3
Landmines (no core rotation, reps per side): Bar x 10, 10#x10x2


Sn: 35x4x2, 40x2, 45x2, 53x2, 56, 60, 63(f)x1x3
DL off 1 plate: 70x5, 100x4, 110x3, 115, 120
Sumo DL: 70x6, 75x6x3
Barbell glute bridge: 40x15x2
Single-leg hip thrust (reps per side): 15x2
RH: 100#x3
DB rows (slow, strict, focusing on retraction): 30#x10x3
Stability ball roll outs: Large x 20 x 2, Small x 15 x 2
Bird-dogs (reps per side): 15 x 3

1) Blew ME DL off plates, misloaded 100 and 110 onto bar instead of 85 and 95 and blew warm-ups.

Emily Mattes
10-10-2010, 08:55 PM
Holy crap has it really been this long since I updated this log? If I didn't have one somewhere else I would give up and start over.

Have been following a programming style on Oly lifts where I work up to a 1RM and then do some heavy doubles, triples after. The goal was to get used to handling heavy weights and maxing and stop being a headcase. This past week I realized the lifts I missed was due to consistent technique errors I needed to work on rather than freaking out about reaching a certain "attempt" weight. Normally major technique errors would not be a reason to celebrate, but hey, it means I've made progress on the mental training front!


2010.09.21 REST


Cl: 45x4x2, 52x2, 60x2, 68x2, 73(f)x3, 65x2x4
45-degree incline bench: 75#x5, 95#x5, 105#x5, 115#x3, 120#x3, 125#x(1+f)
OH DB press: 40#x5x5
Dips: 6x4
Wide-grip pull-ups, bands: Yellow+black x 6, Purple+black x 6, 8x3, Purple+yellow x 8 (trying to get larger range of motion)
Bicep curls: 25#x12x3
Stirring the pot: 15/side x 4
Side planks (weight, time per side): 10kg x 30s x 3


DE Box squats: Warm-ups, 60x2x12 (~45s in between)
DE Sumo DL: 65x1x10 (~45s in between each set)
RH: 70#x15, 80#x15x2
Pendalay rows: 40x8x2, 50x8x2
Pull-throughs, band: Green x 15 x 3
Weighted pendulum quadruped: 35#x15, 25#x15
Standing Paloff presses: Yellow x 20/side x 3


2010.09.24-27 School overload


Sn: 35x4x2, 40x2, 45x2, 51x2, 54(f)x1x3, 45x3
ME DL deficit, 2 plates (~2''?): 70x5, 80x5, 90x5, 100x3, 105x3, 110x3, 115x(1+f)
Sumo DL: 70x5, 80x4, 90x4, 95x4x3
Weighted glute bridge: 50x15x2
Weighted pendulum quadruped: 30#x12x2
RH: 140#x10, 120#x10x3
DB rows (strict, scapula retraction): 40#x8x3
Stability roll-outs: Small stability ball x 20 x 3
Bird-dog: 15/side
Quadruped: 15/side
Standing Paloff presses: Yellow x 15/side


1-arm DB C&P (more properly C&J, weight, reps per side): 45#x4x2, 55#x3, 55#, 65#, 75#, 80# (right arm fail), 85#(f) (Now You Try entry (http://www.youtube.com/watch?v=g8Qx6DIXAlU) for that 80# for the left arm)
Clean: 45x4x2, 53x2, 60x2, 68x2, 72(f), 60x2x2, 63x2, 65x(1+f+1)
OH DB press: 45#x3x5
Dips: 7, 5, 7, 6
Wide-grip pull-ups, band: Yellow+purple x 8 x 4
Bicep curls: 30#x10x3
Bird-dog: 20/side x 4
Quadruped: 20/side x 4


2010.09.30 REST


Box DE: Warm-ups, 40x2x12 (~30s in between each set)
Alternating Sumo/Conventional DL DE: 60x1x10
Hanging rows: 40x8, 60x6x4
RH: 90#x15x4
Band pull-throughs, straight leg: Green x 15 x 3
Single-leg hip thrusts: 15/sidex2
Standing Paloff press: Orange x 15/side x 3


Sn: 35x4x3, 40x2, 45x2, 52x2, 55, 57(f), 45x3

2'' axle C&P: 88#x4, 106#x3, (130#x1 in 60s)
Yoke walk: 255#x60', 305#x60', 350#x60', 400#x60' in 51.34'
Keg carry/Sled pull: 150#/350# x 60' each in 1:11.34'
Truck pull sim with sled*: 250#x60', 350#x60', 405#x60'
Good mornings: 40x5, 45x5, [50x2x10] <-- maybe ~15s in between each set, done "mania-style" with another lifter (i.e. I do a set, she does a set, I do a set, etc)

*Truck pull sim: Thread belt through loop of sled rope, put on belt with sled behind you, get low (hands on the ground) and pull


2010.10.03 REST (skipped DE Upper again, no good excuse)


Sn: 35x4x2, 40x2, 45x2, 53x2, 55, 58, 61, 64, 67(f)x1x3, 68(f)x1x2, 70(f), 67(f) a lot, 45x3
Sn (pause @ knee): 45x3x3
ME BS: 50x5, 60x5, 70x5, 80x3, 90x3, 100(f)
DL: 70x6, 80x8, 70x8, 75x8
Wide-grip pull-ups, bands: Purple+black x 8, Yellow + purple x 8x3
Barbell glute thrusts: 40x15, 20x15x3
Band seated hip abduction: Black x 15 x 3
Kneeling pendulum quadruped: 30#x15, 40#x15x2
Roll outs: [Evil wheel x 3-4 + small stability ball x 11-12] x 3
Side planks (weight, time per side): 10x45s, 15x30sx2

1) For the first time ever my hamstrings were worked during a conventional deadlift workout!
2) Missed 68 behind, so, so close. Was surprisingly not freaking out when weight got heavy.


2010.10.05 REST


Cl: 45x4x3, 53x2, 60x2, 68x2, 72(f)x1x2, 65(f)
Incline axle OHP (45-degree): 40#x5, 60#x5, 80#x3, 95#x3, 105#x3, 115#x3, 120#x(1+f)
Floor OHP*: 20x5, 25x5, 30x5, 35x5, 40x5, 40x(3+f)
Bicep curls (strict, slow, weight, reps per side): 35#x8, 30#x8x2
Scapula push-ups: fuck crap
Stirring-the-pot: Large ball x 15, Small ball x 15 x 2
Shoulder prehab stuff

*Floor OHP: Sit on floor with legs outstretched, press from there.

Started doing scapula push-ups on Thursday and suddenly it felt like the muscles of my right shoulder gave out and my scapula slid extra-far towards the midline of my body. No pain or tightness, everything just feels extra loose on that side, especially when retracting that scapula, like I gained an extra inch or so of range of motion in the retraction movement. If this happened while rolling or stretching I'd probably congratulate myself on a job well done. Stopped normal workout and did shoulder rehab stuff (and abzzz)


2010.10.07 REST


Box squats (TO PARALLEL!!!!!!!): BW x a lot, 30x5
Box squats DE: [35x2x4, 30x2x6] <--- ~45s in between
DL DE: 65x10x1
Band hip abduction: Black x 15 x 2
Single-leg thrust: mix of single-leg bridges, hip-thrusts for sets of 15
Pull-throughs: 120#x15x2, 80#x15 (much straighter leg)
Standing Paloff press: Orange x 15/side x 3
Sled pulls:
- Monster walks with 45#, 90# for a lot
- Taking a walk down the street with 180#

1) Finally, finally got a fully controlled box squat to parallel. The posterior chain work is paying off.
2) Lumbar stabilization work is working as well, continuing to increase band tension on Paloff presses.
3) Hamstrings and glutes activating on sled pulls!


EVENTS (dynamic day)
Sn: 35x a lot, 40x2, 45x2, 52x2, 55(f), 55, 58, 60(f)x1x3
Axle C&P: 60#x3, 84#x3, 106#x3, [116#x3x3] <-- 10 breaths in between each set
FS: 50x5, 60x5, 70x5, 80x3x2
Yoke: 360#x60'x3 <-- round-robin style with another lifter
Keg carry/sled pull: 150#/325# x 60'/60' x 2 <-- round robin
All-fours sled drag (truck pull sim): 360#x60'x2 <-- round robin
Stones: 165#x3x2, [165#x3x3] <-- ~1:00 in between each set

1) First time doing stones since hamstring injury, felt a little stretched but good.
2) Skipped C&J due to time constraints.
3) First time doing front squats in a while, again, hams and glutes activating, which is cool.


OHP DE: 28x3x8
Power C&J (BLK AK): 35x4, 45x4, 50x3, 55x3, 60x3, 65x3x3
DB Bench (weigh per side): 35#x6, 45#x6, 50#x6x2
Bradford press: 45#x8, 65#x5 + 45#x3, 55#x7 + 45#x1
Shoulder prehab stuff
TGU: 16kg x 6/side x 3

1) Did cleans above the knee to diagnose form errors--ability to do power cleans for 65 above the knee when I could barely do a 68 double from the floor Wednesday indicates problems are below the knee. I don't think I've done 65kg power cleans from the blocks before.
2) Jerks kind of killed my strength for the rest of the workout.

Emily Mattes
10-12-2010, 08:03 PM
PSn BLK (above knee): 35x4x2, 40x3, 45x3, 50x3, 55x(1+f), 50x3, 53x3x2
Box squat ME (to parallel!): 20x5, 30x5, 40x5, 50x3, 60x3
Stripper box squats*: 10x3
DL: 70x6, 90x6, 100x6, 90x6x2
Wide-grip pull-ups (bands): Black + purple x 6 x 4

Pull-throughs (straight leg): 90#x12, 110#x12, 130#x12, 140#x12x2
Kneeling pendulum quadruped: 50#x12, 45#x12
Glute bridge: 50x12, 40x12 (better form)
Seated band adductions: Thin purple x 12 x 2
Roll-outs: Wheel x 5 + small stability ball x 10, Small ball x 15 x 2
Leg raise planks**: 15/side, 10/side x 2

* Stripper box squats are taking the box to below parallel, then using side of power rack to control movement downward so I can practice sitting way way back on the box and engaging hamstrings

** Leg raise planks are doing a full plank (straight arms) and raising one leg.

1) Yes, that's a max of 60kg for a triple on a parallel box squat, I am that weak.
2) Supersetted those leg raise planks with the roll-outs and they killed my abs for the rest of the roll-outs.

Emily Mattes
10-14-2010, 08:31 PM
Noticed today haven't had a rest day for a week. That's pretty dumb. Probably why my jerks and box squats weren't feeling so great.

Need to rework accessory work, I haven't been following my own programming and there's been accessory bloat as a result.

Jerks: 40x4, 45x4, 53x2, 60x2, 68, 73
Seated floor OHP: 20x5, 35x5, 40x5x2
Standing BB rows: 40x6, 50x6, 60x6x3
Push-ups, feet elevated ~1.5': 10x2
Push-ups, band: Black x 6
Biceps (strict, slow): 35#x6x3
Hypers: BW x 15 x 3
Side planks (weight, reps per side): 15kg x 30s x 3

1) Jerks were supposed to be ME, but shoulders felt completely burned out on the first set, possibly from the planks and shoulder rehab yesterday?
2) Playing with push-ups, will probably use bands in the future as elevating my feet doesn't load the exercise enough.


DE Box squats (above parallel :( ): 20x5, [35x2x10]<-- set every 45s
Cl (pause @ knee): 35x4x2, 40x3, 45x3x2, 50x3, 55x3x2
2 Cl pull to knee + 1 Cl (pause @ knee): 55x2x3
DE DL: 70x5, [70x1x5] <-- set every 45s
Standing band hip adductions: Purple x 12 x 3
Single leg hip thrusts, glute bridges: Mix of two exercises for 12 x 3
RH: 90#x15x2
Standing Paloff presses: Orange x 15 x 3
Weighted bird-dogs (weight, reps per side): 10# x 12 x 3

1) Just did not have the strength for the below parallel box squats, pretty disappointing but probably tied to lack of recovery.
2) Working on clean pulls to knee to fix first pull, hamstrings just blowing out from this!

Emily Mattes
10-25-2010, 06:29 AM
Massive update post

2010.10.15 REST


12'' log: 100#x3, 122#, 144#(f)x1x3, 133#, 140#(f)
Yoke: 255#x80', 345#x80', 395#x80'
Sled pull: 200#x 80', 250#x80', 315#x80'
Keg carry/sled pull: 150#/405#x80', 150#x80'+425#x20'
Truck sim: 200#x80', 325#x80', 405#x40'

Think my only PR was the sled pull. Damn, I am not recovered from the week of workouts.




OHP DE: 30x3x8
DB Bench (weight, reps per side): 40#x5, 55#x5, 60#x(1+f), 55#x5x2, 55#x(4+f)
Bradford presses: 55#x6, 65#x6x3
Roll-outs, stirring the pot


2010.10.19 REST

Sn pull to knee x 2 + Sn (pause @ knee) = 25x3, 35x3, 35x2, 40x2, 45x2x4
Box squat (to parallel!): 20xa lot, 20x5, 30x3, 35x3, 40x3, 50x3, 55x3, 60x(1+f)
DL: 70x6, 80x6, 95x6x3
Wide grip pull-ups, bands: Black+purple x 6 x 4
Stripper box squats: 10x3
Hip abductions, band: Green x 12-15 x 3
Pull-throughs: 150#x10x3

1) The snatch pulls-to-knee + pause @ knee is BRUTAL.
2) Box squats are back to parallel!


OHP: 20x5, 30x5, 35x3, 40x3, 45x3, 50(f)
Seated floor OHP/Z-press: 20x5, 40x3, 45x3x3, 45x(2+f)
OHP: 40x3
Push-ups, band: Black x 6, Black x 5 x 4
Bicep curls, eccentric (weight, reps per side): 40#x5x3

3 rounds of
KB C&J, 16kg x 10/side
KB swings, 16kg x 15
Air squats x 15

1) There's no reason my Z-Press should feel easier than a standing OHP but it does--don't know what form issue is going on with my standing OHP to make that so.


Cl pull to knee x 2 + Power Cl (pause @ knee): 35x3x2, 45x3
Cl pull to knee + Cl (pause @ knee): 50x2, 55x2, 58x2x3
DE Box (to parallel!): 40x2x12
DE DL: 75x1x10
Single-leg glute bridges: 10/side x 3
RH: 100#x15, 110#x15x2
Hip abductions (machine): 115#x12x2

1) Clean pulls-to-knee + pause @ knee are even MORE brutal.
2) Finally figured out how to do single-leg glute bridges properly, and they hurt a lot.


2010.10.23 REST


Yoke: 165#x80', 255#x80', 365#x80'x3, 255#x80'
Keg carry/sled pull: 150#/310# x 80' x 3
Truck pull sim: 355#x80'x2
Stone loading to 44'': 165#x3
Stone loading to 42'' (working on hip pop): 165#x42''x3x3 <-- ~45s between each set
BS: 70x5, 80x4, 90x2, [80x3x3] <-- 30s between each set

12'' Log: 100#x3x6 <-- 45s between each set
DB Bench: 40#x5, 50#x3, 60#(f), 55#x4x4, 60#(f)
Bradford press: 45#x5, 70#x4, 75#x4x5
Face pulls, cable: 40#x12, 60#x8x2, 40#x8
Shoulder cross-overs, cable: 30#x12x3
Stirring the pot: Small stability ball x 15 x 3
Roll-outs: Small stability ball x 15 x 3

1) Stacking these workouts was a bad idea
2) Dynamic day was totally not dynamic and I am not recovering.
3) DE Upper was also kind of a fail, at least in the DB bench department, but can be expected I guess given everything else I did.

Emily Mattes
10-25-2010, 06:34 AM
The addition of full-time school has totally sent my recovery into the toilet, so I'm going to drop to a four day/week schedule. Three weekday workouts will rotate between the four Westside program days (ME Upper/Lower, DE Upper/Lower), Saturday will remain Strongman/Oly Saturday. I don't actually remember the last time my actual program has been four days a week, probably back when I first started lifting. Part of it is I need flexibility in my schedule to switch workouts around or double them up if need be, and I could make that happen with a five-day Oly-only program but on a five-day Westside/Strongman program my rest days and workouts need to be in their ideal place or progress halts.

Deload this week, blessed, blessed deload.

Emily Mattes
11-01-2010, 12:29 PM
Was frustrated with the lack of recovery with the deload, but last week was quite busy. The boy also wisely pointed out that lack of sleep might have something to do with it, a weekend of sleeping eight hours or more every night seems to have borne that out as I'm feeling quite a bit better now.

I get frustrated because of my continued lack of progress on the big lifts. I have to keep in mind that I'm changing my form on everything to use my posterior chain properly, and I've spent my two years of weightlifting with it deactivated so it's going to take some time for it to catch up and me to see significant gains again. I know finally having hamstrings and glutes are going to do awesome things for my lifting, but I'm impatient, I want the progress now!

2010.10.25 REST

Sn: 35x4x2, 40x3, 45x3
FS: 20x5, 40x5, 50x5, 60x5
GM: 20x5, 30x5, 40x5x2
Some KB swings with 28kg bell (not long, just to get up heart rate)

Push press: 20x5, 40x5x2, 50x5
DB press (weight/reps per arm): 15#x5, 25#x5, 30#x5x2
DB rows (weight/reps per arm): 25#x5, 35#x5, 45#x5x2
Push-ups: BWx10x2

Cl: 45x3x2, 52x3, 60x3
Box squats (BELOW parallel!): 20x5x5
Stripper box squats: BW x 10 x 4
RDLs: 50x6, 60x6, 70x6


Sn: 35x3x2, 45x3, 50x1x4
C&J: 45x3x2, 50x3, 60x1x3

12'' Log C&P: 100#x3x3
Stones (working on hip pop, used low platform): 44'': 165#x2, 42'': 165#x2, 40'': 165#x2x2
Yoke: 245#x80'x4
Sled drag: 135# x a while, mix of monster walks, pulls, etc, took a trip around gym, down hill, up hill again


Emily Mattes
11-04-2010, 06:27 PM
Well, not one post since I complained about my lack of progress in the big lifts when I get some validation that things are improving behind the scenes, so to speak. I did box jumps today for the first time since the beginning of August, warming up with a 24'' box, and completely overshot its height and underestimated my speed, slamming down on the box and almost falling into the wall in front of me. While doing the 21'' box jumps for my conditioning workout it was more difficult trying to control the height of jump than the jump itself.

Of course when I tried to do the 28'' box my box jump fear returned and I pussed out. If I decide to test it I'll have to use my method where I keep adding plates to the low box, I'm less likely to psyche out that way.

I'm entering a cutting phase for financial reasons, and am trying to adjust programming accordingly based on recommendation of an excellent lifter at ISG:

- ME work is for singles, and not to failure--more like to 90% daily max
- Keeping Oly work lighter, focusing on technique, and working in a few heavierish (i.e. over 70%) singles at the end.
- Cutting back on volume on DE day.
- Trying to cut back on accessory volume but so far have only succeeded in that I do only three sets of stuff and am doing less on DE days.
- Adding walking but not a ton and being militant about keeping my heart rate under 130bpm (~70%)


2 Sn pull to knee + Sn pause @ knee: 35x2x2, 40x2, 45
Sn: 52x1x2
GM: 20x5, 30x5, 40x5, 50x5, 55x2, 60, 65
Weighted hip thrusters: 20x5, 40x5x3 <-- struggling with 88# :(
RH: 110#x10x3

5 rounds of
10 sled pull-throughs, 180#
5/side sledgehammer-to-tire

+ 10 250# tire flips at end


2010.11.02 REST


HH PCl: 35x4x2, 40x3, 45x3x3
PJerk: 40x5, 50x5, 55x3, 60x3, 65, 70
Press: 20x5, 30x5, 40x5, 42x5x3
Wide-grip pull-ups, bands: Black + purple x 8 x 3
Face pulls: 50#x8, 60#x8x2
Bicepzzz: 35#x5x3
Hypers: BW x 12 x 3
IYTW whatever shoulder stuffs


Box DE (TO PARALLEL AGAIN): WU with 20, 40x2x8
DL DE: 70x1x8
2 Cl PTK + 2 Cl pause @ knee: 40x3, 50x2x2, 57
Cl: 62, 67
Stripper box squats: BWx10x3
Weighted bird dogs (weight, reps per side): 10#x12x3

AMRAP in 10 minutes of:
12/side landmines, 15# @ end of bar
10 box jumps, 21''
8 KB swings, 28kg

Got six rounds, when I started only expected five so go me I guess.

Emily Mattes
11-13-2010, 02:42 PM
Workout dump. This log comes in handy when I misplace my paper log or need to look things up quickly without flipping through pages. Other than that it's kind of a dead thing.



Sn: 35x4, 40x2, 47x2, 52x2, 55, 59
C&J: 45x3, 52x2, 60x2, 68x1x2
12'' Log C&P: 100#x3, 110#x3, 120#x2, [130#x2]<-- in 1:00 :( , practiced form with 100# a bunch
BS: 50x5, 60x5, 70x5, 80x3, 90x(2+f)x2 FUCK
Yoke: 255#x80', 325#x80'x2, 400#x80'
Stones to standing, no load, focusing on hips: 165#x3, 165#x2x4
3'' axle hold: 90# x max hold x 4 sets
Paloff press: Orange band x 15/side x 3
Pendulum quadruped (weight, reps per side): 25#x6, 45#x6x3
Roll-outs: Small stability ball x 10 x 3


2010.11.07 REST


HH PSn: 20x5x2, 25x4, 30x4, 35x3x3
DE Jerks: 40x5, [43x3x8] <-- every 30s
45-degree incline press: 45#x5, 65#x5, 80#x5, 95#x5, 110#x5, 105#x5, 110#x5 (remembered leg drive)
High bent rows: 40x5, 50x5, 60x3, 65x3x3
Shoulder rehabs stuff

AMRAP in 10min of
10 body rows
10 push-ups
5/side TGU, 12kg


2010.11.09 REST


2 Sn PTK + Sn (pause @ knee): 35x3, 40x2x3, 45
Sn: 53x1x2, 55
DL: 45x5, 60x5, 70x5, 80x5, 90x4, 100x3, 110(f), 120, 130, 140(f)
Hip thrusts: 20x5, 30x5, 40x5, 45x5x3 <-- oh god it hurts so bad
RH: 110#x10, 120#x10x2
Side planks (weight, time per side): 15 x4 5s, 15 x 40s x2


HH PCl: 25x4, 40x3, 45x3, 50x3x2, 50x4
Bench: 45#x5, 85#x5, 100#x5, 110#x5, 120#x3, 130#, 140#, 150#, 165#(f), then bunch of technique work with 135#
Press: 20x5, 30x5, 40x5, 40x(4+f), 35x5

6 rounds of
3 DB push press, 50#/hand
5 wide-grip pull-ups, black + purple bands
8 hanging leg raises
Bicepzzz (weight, reps per side): 35#x5, 40#x5, 35#x5
Sled drags: Went for a walk with 160#, measured it later, my sled walks are about a quarter of a mile or maybe a little




Sn: 35x4x2, 42x2, 47x2, 52x2, 55, 57, 60
C&J: 45x3, 53x2, 60x2, 65x2, 68, 70
12'' Log C&P: 100#x3x3, 110#x3, [120#x3x3] <-- ~1:00 in between
BS: 50x5, 60x5, 70x5, 80x3, [85x3, 85x(2+f), 85x3] <-- minimal rest
Yoke: 165#x60'x2, 255#x60', 345#x60', [365#x60'x3] <-- minimal rest
Sled drag: 200#x60'x2
Prowler push/sled drag: 270#/300# x 60'/60', 360#/300# x 60'/60' x 2
2'' axle holds: 100# x 1:00 x 2, 100# x 0:45, 100# x 1:00

Emily Mattes
11-20-2010, 05:07 PM
75kg clean felt easy on Monday, haven't been able to hit cleans that close to my max (just 90%) in an embarrassingly long time. Despite the fatigue from the pull-to-knee/pause clean work my form is actually better and the lifts actually easier when I do full cleans after doing them. Right now I'm dangerously approaching the point where my snatches at any given time are feeling more comfortable than my cleans, though. I'm not finishing my clean pull at the top and am having some serious timing issues, need to find a place in my schedule to work on that.

The 63kg snatch today felt really good, but I decided to stop there. I can tell there are some big snatch PRs waiting for me, but I'm going to be patient and continue to focus on gaining confidence and mental focus during my training as well as drilling my pull off the floor and keeping my hips down. I'm a lot better these days about blocking out the weight on the bar and focusing on a few cues at a time, saving the complicated technique work for low weights. It helps a great deal to be lifting at a gym like Iron Sport, where there will be people walking in front of your view, yelling at each other across the gym, the bar isn't great . . . When you're doing a PR, the gym doesn't go silent to let you concentrate, you have to find the concentration within yourself.

Hammies are getting stronger, slowly but surely. I think I will be eschewing competitions and specific lifting goals for a while, both for monetary issues and to pour all of my focus into them. If I can reach the point where I can start loading them with serious weight by January without having to concentrate as hard on their flexion, then by May I am hoping to see some serious changes in my lifting.

The diet for cutting seems to be going well and not overly impacting my lifting, though I'm seeing two reasons:
1) Dropping a day of lifting out of the week
2) Dating a powerlifter who is not exactly worried about eating clean, meaning weekends have been a bust for diet so far :(



2 Cl PTK + Cl (pause @ knee): 40x2x2, 45x2x2, 53x1x3
Cl: 60, 65, 70, 75
Box Squat DE: 20 x WU, [40x2x9] <- ~40s in between
DL DE: 75x1x8 <-- 30s in between
RH: 110#x10, 120#x10x3

6-5-4-3-2-1 with 60s rest in between (30s for last three sets), 30kg barbell:
Bent row
Power clean
Push press
Good morning

Sled pulls: 160# x a while, not quarter of a mile though




HH PSn: 25x5, 30x3x2, 35x3, 40x3x2
DE OHP: 25x5, [30x3x8]
Close-grip bench: 45#x5, 65#x5, 95#x5, 105#x5, 115#x5, 125#x5x2
High bent rows: 40x5, 50x5, 60x5, 65x5x3
Push-ups: Black band x 5, 6, 7, 8, BWx10x2
Shoulder swings: 15#/side x 12/side x 3
Paloff press: Thick purple x 10/side x 3


2 Sn PTK + Sn pause @ knee: 35x3, 40x2, 45x2x3, 52x(2 pull + fail Sn)
Sn: 52, 55x(f+f+1)
GM ME from pins: 20x5, 25x5, 30x5, 40x5, 45x5, 50x3, 60x3, 65
SLDL: 40x6, 50x6, 60x6x3
Hip thrusts: 40x5, 50x5, 55x5x2, 50x5 (finally over 100#!)
Stripper box squats: BW x 12 x 3

6 rounds of
60' Prowler sprint, 4 plates
8/side sandbag half-moons, 35#




Sn: 35x4, 40x2, 45x2, 52x2, 55, 58, 60, 63
PCl&J: 45x4, 52x2, 60x2, 68x2
Cl: 73(f) x 1 x 2, 73
12'' log C&P: 100#x3, 110#x3, 120#, 130#xfx2, 110#x3x3
BS: 50x5, 60x5, 70x5, 80x3, 90(f)x1x2, 70x3x5 <-- need to work on form
Farmer's walk/Sandbag shoulder & carry: 135#/115# x 60'/60' x 4
Stones to hip thrust: Miscellaneous with 165#, went shitty
Pendulum quad glute thing: 30#x6x2, 25#x6
Pull-throughs, band: Green x 15 x 3
Paloff presses: Thick purple x 15 x 3

Emily Mattes
12-13-2010, 09:52 PM
Workout dump. Vacation plus schoolwork plus onset of painful medical condition plus sleep deprivation plus general being-a-pussy have made workouts short and intermittent since last update.

The pull-to-knee work and hamstring/glute work in general is doing wonders for the quality of my pulls, though my lifts (especially cleans) still feel weaker due to the weakness of the posterior chain. Also I think some of my clean timing issues are due to not starting the DKB soon enough . . . tied to having a weak PC that can't initiate the movement. It is entirely possible that I've become PC-obsessed and now that I've got a hammer everything looks like a nail, but given the overarching importance of the PC in athletic and power-based movements I don't think I can be that far off about everything, right?

In related news, I was gifted this eBook (http://www.thegluteguy.com/) over the weekend and look forward to including new and exciting butt exercises into my life.

REST except for walking and stuff

HH PCl: Form work with 35, 40, 45x3x4
Push press: 20x5, 40x5, 45x5, 50x5, 55x3, 60x3, 65, 70(f)x1x2
Press: 30x5, 35x5, 40x5, 43x(4+f), 40x5
Wide-grip pull-ups, band: (black + thick purple) x 8 x 4
Leg press w/ heels on top of plate, rest-pause stuff: working with sets of 8 for 90#, 160#, 180#, then 210#x8,8,6,4
Sled pull-throughs: 170# x 80'

Conditioning (done all together, kind of changed things as the workout went on)
Sled drag, 170# x 80'
One-arm KB swings, 16kg x 15/side
KB cross-chops, 16kg x 12/side
3 rounds of
Sled reverse face pulls/rows, 90# x 160'
One-arm KB swings, 16kg x 15/side
KB cross-chops, 16kg x 12/side
Sled drag, 170# x 160'


2010.11.23-28 Thanksgiving


Box squat DE: 20x a lot, [40x8-10]<-- lost count
DL DE: 70x1x8
GHR: BW x 10 x 3 (hams are now strong enough that these actually do something!)
Stripper box squats: BW x 12 x 3
Band pull-throughs: Blue x 12 x 3
Band ham curls: Black x 20, Yellow x 20 x 2




HH PSn: 25x a bunch, 35x3x2, Shitton of form work at 35, 40x3x2
DE OHP: 20 x warm-up, 28x3x6
Close grip bench: 45#x5, 95#x5, 105#x5, 115#x5
Close grip pause bench, form work: 115#x5x3
Pendalay rows: 20x8, 40x8, 45x6, 50x6x3
Push-ups, band: Black x 8, Black x 6 x 3
Roll-outs: Blue swiss ball x 12 x 3
Standing shoulder swings: 20#/side x 12/side x 2, 15#/side x 12/side
Sled pull: Monster walks with 135# x 800-1000', undetermined distance with 180#, then 60-70' of pull throughs with 180#


GM (safety squat bar): 65#x5, 95#x5, 105#x5, 120#x3, 130#, 140#x1xf, 140#, 145#, 105#x5, 95#x5
Sn pull to knee and pause at knee pulls: 35x4x3, 40x3x2, 45x3 <-- did a lot of messing around here
2 Sn PTK + Sn pull (pause @ knee): 50x2, 55
SLDL: 40x6, 50x6, 60x6, 65x6x3
Glute thrusts: 40x5, 50x5, 55x5, 50x5, 45x5
Sled "sprints": 180# x 100-120' x 5
Sled monster walks: 180# x 100'
Leg press, heels only: 200#x10x3


2010.12.03 REST


2010.12.04 - cut workout short due to tired, sick, sand in vagina
Sn PTK + Sn (pause @ knee): 35x(4+1), 35x(3+1)x2x2
Sn: 40x2, 45x2, 50x2, 55
Cl PTK + Cl (pause @ knee): 45x(2+1)x2x2
C&J: 50x2, 55x2
HHPCl: 45x2
HH Cl Pull + HHPCl: 45x(2+1)x2, 50x(2+1)x2x2
BS: 50x5x2, 60x5, 70x5, 75x5, 80x5, 75x5x3


2010.12.05-10 what's up week before finals


HHPSn: 25x4x2, 35x3x3
OHP DE: WU with 20, 30x3x6
Close-grip pause bench: 45#x5, 85#x5, 95#x5, 105#x5, 110#x5, 120#x5x3
1-leg RH: 45#x10/side x 3
Pendulum quadruped: 25#x6/side, 0#x6/side, 5#x6/side, 10#x6/sidex2, 7.5#x6/side <-- had to drop weight to stop cheating

5 rounds of
For each side:
10 1-arm KB swings, 12kg
10 KB snatches, 12kg
5 strict KB presses, 12kg


2010.12.12 REST


Cl PTK + Cl (pause @ knee): 45x(3+1)x2, 52x(2+1)x2, 60x(1+1)
Cl: 65, 70
BS DE: WU w/ 20, 45x2x8
DL DE: 70x1x8
GHR: BWx10, Yellow band x 10 x 2
Pull-throughs, band: Blue x 12 x 3

5 rounds of
20 yards - 40 yards - 20 yards shuttle sprints
8 KB swings, 28kg
10 push-ups
1:00 rest

Emily Mattes
12-19-2010, 02:12 PM
Whoops, finals still eating me. My goal for next semester is to balance my schedule better. This has by far been the most lax I've been about training ever--even the month of November wasn't great. Going to spend the month between semesters kicking my own ass.

The length of the parking lot I thought was 80' was actually more like 90-100'. I'll have to shorten the length of my runs for my strongman work, as you'll rarely see runs over 60'.

Sn PTK + Sn P@K: 35x(2+1)x2
Sn: 35x3, 40x3x2, 45x2, 50x2, 55, 58, 61, 64(f), 67(f)x2 <-- got greedy
HHCl pull + HHPCl: 45x(2+1)x3x2, 52x(2+1)x2, 57x(2+1)x2, 62x(2+1)
HHCl pull: 68x2x2
12'' Log C&P: 100#x4, 105#x3, 110#x3, [120#x3x3] <-- 20s in between
Sandbag carry (not shoulder)/Sled drag: 4 rounds of 150#/225#x90'-100'x4, ~:45-1:00 in between
BS: 50x5, 60x5, 70x5, 80x5x2, 80x(4+f), 60x5
Pendulum quadruped: 0x8/side, 5#x8/sidex3 + lots of practice
Paloff presses: Blue x 12 x 3

Emily Mattes
01-16-2011, 05:52 PM
Another log dump from my other log.



Sn PTK + Sn pause @ knee: 35x(2+1)x3, 40x(2+1)x3, 40x(2+1)x2 45x(1+1)x2, 50x(1+1)x2, 52x(1+), 55x(1+1)
Box squats: 40x5, 45x5, 50x5, 60x5, 70x5, 80x3 <-- stopped trying to max, form needed work
Box squats, adjusting form, messing with height, etc: 40x5x a lot
SLDL: 40x8, 50x6, 60x6, 65x6, 70x6x3
Hip thrust: 40x5, 45x5, 40x5, 45x5 <-- changed form, exercise got harder
Stripper box squats: 10x3
Lying leg curls: 50#x5, 80#x8x2
Band ham curls: Yellow x 20 x 2




Hang PCl: 35x4x2, 45x3x2, 50x3, 55x3, 60x2x3
2'' Axle strict press: 40#x5, 60#x5, 80#x5, 90#x3, 100#, 105#(f)x1x2
DB strict press (weight per arm): 15#x5, 20#x5, 25#x5, 30#x5, 35#x5, 45#x(3+f), 40#x(4+f)x2
Bicepzzz: 40#x5x2, 35#x5
Wide-grip pull-ups (chest to bar): Black+purple x 8 x 3, purple+yellow x 4 + black+purple+yellow x 4
Shoulder swings (weight, reps per arm): 15#x12x3

5 rounds of
3 dips
5 bent over rows, dumbbells, 45#/hand
8 landmines, 25#


Box squats: 20 WU, 50x4x2
DE Box squats: 50x2x9
DE DL: 75x1x8
Cl PTK + Cl P@K: 45x(2+1)x3x2, 50x(2+1)x2, 55x(2+1)x2
Cl PTK + Cl pull P@K: 60x(2+1)x2, 65x(2+1)x2, 70x(2+1), 75x(2+1), 80x(2+1)x1x3
Swiss ball ham curls: BWx12x3
Roll-outs: Small blue Swiss ball x 12, Wheel x 5 + Blue x 7, Wheel x 3 + Blue x 9


Sled drag: 135# x 1/4 mile
HHPSn: 35x4, [43x1x3, 45x1x3, 50x1x4-6?] <-- every 45s
OHP: 33x5, 30x5
DE OHP: 30x3x6
Close-grip bench: 45#x5, 95#x5, 105#x5, 115#x5, 125#x5, 120#x5x2
Bent-over rows: 20x8, 40x6, 50x6, 55x6x3

5 rounds of
250m row
10 push-ups
45s plank, 10kg plate on back


approximately 12lbs of glycogen replenishment YEAAAAAAAAH BUDDY


Sn PTK + Sn P@K: 35x(2+1)x3, 40x(2+1)x2x2, 45x(1+1)x2x2, 50x(1+1)x2, 52x(1+1), 55x(1+1), 57x(1+1), 60x(1+1)
Box squat form rearrangement hell: 20x5, 40x5, 45x5, 50x5, 55x5, 20x a lot of form shit
Box squat wide stance form hell: 20x10, 30x10, 40x10, 45x10x2, 50x10x2
SLDL: 40x10, 50x8, 55x6, 60x6, 65x6, 70x6, 75x6x2
Hip thrust (new form, much harder :( ): 20x8, 40x(6+f), 20 x a lot of practice
Stripper box squats: BW x 12 x 3
Leg curls: 95#x8, 95#x4+80#x4, 80#x8 DON'T LAUGH AT ME OH GOD IT'S ALL I CAN DO


2010.12.28 REST


Hang Cl pull + Hang PCl: 35x(2+1)x3, 45x(2+1)x3, 50x(2+1)x3x2
Muscle cleans: 15 x a lot, 20x5, 25x5x3
12'' log jerk (from rack): 100#x5, 110#x3, 120#x3, 130#, 140#, 150#, 155#(f)x1x2
DB OHP: 25#x5, 30#x5, 40#x5x2, 45#x5
Wide grip band pull-ups: Black+purple+yellow x 8 x 4
Bicepzzzz: 30#x8, 40#x6, 35#x6x2 (super strict)
Shoulder swings: 15#x12, 20#x12, 15#x12

4 rounds of
Standing band hip external rotations, 15/side, thin purple band
10 burpees


DE wide-stance box squats: WU, 45x2x9
DE Sumo DL: 80x1x8
Cl PTK + Cl P@K: 45x(2+1)x3, 50x(2+1)x3, 60x(2+1)x2x3, 70x(2+1)x2x2, 80x(2+1)x1x2
Swiss ball ham curls: Black x 12, Black x 15 x 2
Hyperextensions: BW x 15 x 3
Bench glute leg raises: 5s x 15/side x 2
Hanging leg raises: 15 x 3

5 rounds of
5 one-arm DB snatch + 5 one-arm DB OHS - Right arm, 50#
5 one-arm DB snatch + 5 one-arm DB OHS - Left arm, 50#
100 yds sled pull sprint, Round 1: 225#, Rounds 2-5: 180#


Deadlift-palooza at my gym. Everyone was maxing, saw some pretty sweet pulls. None of them were mine. :( I messed around with some ab work and whatnot.


Skipped because my first visit with Four Loko left me drunk until 3:00pm, but luckily no hangover because my tolerance was shot and it doesn't take much anymore to knock me down. Went on a long hike followed by a walk around the city with the boy. If you have the opportunity to see 127 Hours you totally should because Aron Ralston is a badass and the movie is awesome (though the faint of heart might want to close their eyes for the amputation scene).


Sn: 35x4x2, 40x2, 45x2, 52x2, 56, 60x(f)x1x2
C&J: 45x3, 52x3, 60x2, 67x1x2, 70
One-arm fat-grip DB press (weight, reps per side): 20#x5, 30#x3, 40#
One-arm fat grip DB jerk (wt, reps/side): 50#, 60# <-- 2.5# plates won't fit on this, having to increase by 10# increments sucks balls
BS: 40x5, 50x5, 60x5, 70x5, 80x5x3, 40 x a lot working on form
Stones: what the fuck happened to my lower back dear Jesus Christ
18'' DL: 135# x a lot of form work, 145# x a lot of form work, 185#x4, 165#x6x3, 175#x6


PSn: 35x4x2, 40x4x2, 45x2, 48x2, 51, 54, 57(full snatch), 57(full snatch)x2
Muscle Sn: 15x5, 20x5x3, 25x5
Bench press DE: WU, 80#x3x8
Wide-grip bench: 45#x5, 70#x5, 80#x5, 95#x5, 105#x5, 115#x5x2, 120#x5
Snatch grip bent over rows: 20x6, 40x6, 45x6, 50x6x3
Ring roll-outs: 10x3

4 rounds of
10 KB swings, 28kg
10 KB SLDLs, 28kg
10 hanging leg raises, rolling bar (bar placed on pins at top of squat rack so it can roll back and forth)




2011.01.05 - this is the workout where halfway through realized deloading was not going to wait
ME LOWER kind of half deload
Sn: 35x4x2, 40x2, 46x2, 52x2, 55, 57, 60(f)x1x2, 45x3, 50x3 - felt totally off
DL deficit (one plate): 140#x5, 170#x5, 190#x5, 210#x5, 230#x3, 250# FORM BREAKDOWN
RDLs: 140#x6, 160#x6x2
Single leg lying ham curls: 30#x8/side, 40#x4/side + 30#x4/side, 30#x8/side




Implementing new form on DL, got some good tips for visual/physical cues to make sure I don't start unconsciously changing it when I go off to do it on my own
DL (new form practice): 50x6x2, 60x6, 70x6
OHP: 45#x5, 55#x5, 65#x5x3
Box Sq: 45# x a lot
X-band walks: Purple band x 20/side x 2


Sn: 25x5, 30x5, 35x4x3
C&J: 35x4, 40x4, 45x3x2, 50x3
12'' log clean + push presses: 100#x(1+5)x3
BS: 50x5x2, 60x6x2, 70x5x2
18'' DL: 135#x6, 165#x6, 185#x6x2, 205#x6
Lat pulldown: 70#x6, 100#x6x2, 110#x6
Paloff presses: Orange x 12/side x 2
DL - practicing new form




Wandering around Pittsburgh followed by another six hour bus trip home




Sn: 35x4x3, 40x2, 45x2, 48x2, 52x2, 55, 58(f)x1x2, 58, 60, 63(f), 55x2x4
2'' Axle DL: 40x5, 50x5, 55x5, 60x5, 65x5, 70x5, 80x3, 90x3, 100x3, 110x1x2
DL: 50x10x5
Hip thrusts: 20x10, BW x 5s pause x 10, baby bar x 10,m 20x10
Single-leg ham curls (weight, reps per side): 25# x a lot, 25#x5 + 35#x4, 30#x8
Kneeling cable crunches: 60#x12, 80#x10x2


Hang Cl pull + Hang PCl: 35x(2+1)x3, 40x(2+1)x3, 45x(2+1)x2, 50x(2+1)x2x2, 55x(2+1)x2x2
Muscle cleans: 15x8, 25x5, 20x5, 23x4x5
Floor press: 45#x5, 65#x5, 85#x5, 105#x5, 115#x3, 120#, 125#, 130#, 135#, 145#(f) (got greedy)
Swiss bar close-grip bench: 65#x6, 85#x6, 95#x6x2, 105#x6 what the fuck is this doing to my triceps and lats dear God
Close-grip lat pulldowns: 70#x8, 80#x8, 90#x8, 110#x8, 130#x4+120#x4, 120#x8
Bicep curls (weight, reps per side): 35#x5x3
Standing wide-grip lat pushdowns: 60#x8, 70#x8x3
Hyperextensions: BW x 15 x 4

16 one-arm overhead lunges, right side - Round 1: 25# DB, Rounds 2-3: 20# DB




Sn: 35x4x2, 40x2, 45x2, 52x2, 55, 60(f), 60(f)+60, 63
C&J: 45x3x2, 52x2, 58x2, 63x2, 68x2, 72, 75(f)
12'' Log C&J (clean & jerk each rep): 100#x5, 110#x3, 120#x3, 130#, 135#, 144#, 154#(f) (greedy :( )
BS: 50x5, 60x5, 70x5, 80x4, 90x2, 100(f) <-- oh God still so weak in new form
Yoke: 365#x80', Round-robin 365#x80'x3
18'' DL: 135#x6, 185#x6, 225#x3, 275#x3, 295#(f), 205#x5x3, 215#x5x2
BS: 60x6x4
Hang from 2'' axle: Max hang x 4



Emily Mattes
01-23-2011, 05:52 PM
School is eating my life and the stress has totally fried my CNS (ex. missing power snatches at 53kg!). It's OK. When I first started this log I was dissatisfied and directionless about almost everything in my life except for lifting. Then I decided to make a number of life choices based on my love of lifting (leaving my university for good, moving across states, etc), and in general things have only gone up since then, back to me returning to school to finish my BS and aim for a DPT. Of course, this is not about lifting but an indication that sometimes in order to be less miserable you have to say "fuck it" and follow after what you love to do.


DE Box squat (wide): 20, 40, 50 WU, 55x2x12
DE Sumo DL: 50, 60, 70 WU, 80x1x6, 70x1x4
C&J high pull + High Cl: 45x(2+1)x3x3, 50x(2+1)x2, 55x(2+1)x2, 60x(1+1)x2x4
Sn DL: 40x5, 50x5, 60x5x3, 70x5
Swiss ham curls: Black ball (bigger one) x 12, Blue ball (smaller one) x 12 x 2
Sn-grip bent-over rows: 50x6x4
RH:90#x12, 110#x12, 130#x15
Landmines: 35# x 10/side x 3


Sn: 35x4x3, 40x2, 45x2, 50x2, 53(f), 53(full), 53(f)x1x2
Muscle Sn: 25x5x3
DE Bench: 95#x3x8
Wide bench: 95#x5, 105#x5, 110#x5, 115#x5, 120#x5x2, 125#x5
Wide-grip lat pulldowns: 70#x10, 90#x10, 110#x8, 100#x8, 110#x5+100#x4
Hyperextensions: BW x 15 x 3


Cl: 45x4, 45x3, 50x2, 55x2, 60x2, 65x2, 73(f), 65x(1+f), 65x(1+f), 55x3x4
ME GM: 40x6, 50x5, 55x3, 60x3, 65x3, 70, 75(f), 50x5, 60x5
DL: 55x10x3, 50x10x2
Hip thrusts (close stance): Baby bar x 10
Hip thrusts (wide stance): Baby x 10, 45#x10, 55#x10x2, 45#x10
Band GM: Green x 20 x 3
Kneeling cable curls: 80#x10x3
Lying ham curls, rest-pause: 55#x17 + 55#x9 + 55#x7


Gym closed for a strength seminar held by Rhodes, Wendler, Vinnie D, but $100 so I didn't go


Sn: 35x4x2, 40x4, 45x3, 50x3, 53x3x3
Sn pull: 55x3, 60x3
Cl pull: 45x4, 50x4, 55x4, 60x4, 65x3, 70x3
2'' Axle C&J/12'' Log C&J medley (C&J each rep): [(110#x3+110#x3)x1x3] <-- 45s between each set
BS: 50x5, 60x5, 70x5, 80x5, 83x5, 85x5, 70x5
18'' DL: 135#x6x2, 165#x5, 185#x5, 205#x5, 215#x5, 230#x5, 240#x(3+f), 225#x5
Yoke/Sled pull medley: [(365#/255#x70'/70')x1x3] <-- 1:00 between each set
Over-under 2'' axle hang: 40s, 30s x 3
Paloff presses: Thick purple band x 12/side x 4

Emily Mattes
01-26-2011, 10:13 PM
Did a front squat mania workout (10x1 of a lift as heavy as you can do, sometimes done as a round robin with 1-2 other lifters) today--first time I've done one in a while. Started at 70kg, anticipating my front squat to be as terrible as my back squat, and was pleasantly surprised to find I could work up to 90kg without a sweat. Then got overconfident and failed at 92kg. Last summer my last FS mania was somewhere around 90-92kg, so while there isn't any major PR it's not bad for not having front-squatted since July. It can be pretty demoralizing dealing with super-weak lifts day-after-day, and a workout like this provides some indication that despite my hyperfocus on my super-weak areas, the rest of me is not getting dramatically weaker.

Also, my hamstrings kicked in of their own accord and were shot by the end of it. It took 4-5 months but it looks like they're finally learning to fire automatically. I probably would have progressed faster if I had any idea what I'm doing, but I'm just happy I finally got to this point. Hooray for being a living example that any coach worth their salt should put new trainees through a functional movement screen.

2011. 01.24
Hang Cl Pull + Hang PCl: 45x(2+1)x3x2, 50x(2+1)x3, 55x(2+1)x2x3
Muscle cleans: 15x a lot, 20x6, 25x5x3
ME BTN PP: 30x5, 40x5, 45x5, 50x5, 55, 60(f)x1x2 (wtf)
Close grip Swiss bar bench: 55#x5, 75#x5, 85#x5, 105#x5, 115#x(4+f)x3
Sn grip rows: 40x6, 50x6
Incredibly strict Sn grip rows: 30x8, 33x8, 35x8x3
Bicep curls: 35x6x3
Close-grip lat pulldowns: 100#x8, 110#x8x2, 120#x8x2
Wide grip HLR: 12x3
RH: 120#x15x2, 180#x15




DE wide-stance box squat: WU, [55x2x3, 50x2x9]
DE Sumo DL: WU to 70, [70x1x10]
FS Mania: WU to 70, [70, 75, 80, 85x1x2, 90x1x4, 92(f), 90(f)] ~ 30-45s rest
Sn grip RDLs: 50x6, 60x4, 50x6x2,55x6
Landmines: 40# x 10/side x 3
RH: 140#x15, 160#x15x2
Swiss ball ham curls: Big x 15, Small x 15 x 2
Pendulum quadruped: 5#x10/side, 7.5# x 10/side x 2

Emily Mattes
01-31-2011, 09:43 PM
My excuse for posting this in my workout log is that I plan on riding it to the gym. Really, this is just another chance to show off the most exciting thing in my life since getting 20 credits of As last semester:


I thought I'd always be too terrified to ride a motorcycle, but after riding this little baby (admittedly it's not at all near the level of a motorcycle) I've definitely found the bug for the motorized bikes.

Emily Mattes
02-05-2011, 05:01 PM
Past week was not so great and didn't go to the gym until Thursday. I desired endorphins so I did CARDIO.


Band ham curls, X-band walks, light reverse hypers, GHRs

In a blatant disregard for any useful form of programming:
2000k row
2:00 rest

Maybe 2:00/500k average. I log that to prove I am not afraid of shame.


Seated band hip adductions: Black x 12 x 3
Swiss ball ham curls: Black x 15 x 3
HH PCl: 45x4, 50x3
HH Cl pull + HH PCl: 50x(2+1)x2, 55 x a lot of practice
ME BS, safety squat bar: 65#x a lot, 110#x5, 135#x5, 160#x5, 190#x3, 210#, 225#(f)
Hip thrusts: 45#x10, 55#x10x2, 65#x12
Sn RDLs: 50x6, 55x6x4
DL: 55x10x2, 50x10x2, 60x10
Straight-leg pull-throughs: Thin blue x 15 x 3
RH: 180#x10, 170#x10x2
Kneeling ab curls: 70# x a lot, 90#x10, 80#x10x2


1-legged lying ham curls: 30# x 8/side, 35# x 8/side x 2
Pendulum quadruped: 7.5#x10, 10#x10x2
Sn: 35x4x2, 40x2, 45x2, 50x2, 53x2, 56, 58, 60(f) x a lot balls
PCl & J: 45x3x3, 50x3, 55x3, 60x3, 65x3
BS: 50x5, 60x5, 70x5, 80x5, 85x5x2, 70x5, 50x5
Axle C&P, clean, press each rep: 90#x5, 125#x5
As above, but max reps in 1:00: 135#x1 (crap), 125#x3x2
Sandbag carry + trap bar jumps: 150#/95# x 45'/10, 150#/95# x 90'/10 x 2
18'' DL: 135#x6, 155#x6, 185#x6, 215#x5, 225#x5, 235#x5, 135#x30 (I don't know why)

Emily Mattes
02-07-2011, 10:33 PM
I am starting to throw some of my light/BS accessory work at the beginning of the workout to wake things up a bit. It's almost like I'm engaging in a proper warm-up. HORRORS. Reverse hypers today are not light/BS, but whatever.

My hamstrings and glutes learning to fire on their own is a double-edged sword. On the one hand, I can get more aggressive without constantly adjusting my form away from my stupidly huge quad-dominance. On the other hand, while they are eager to help they are not up to the task of handling the work I give them. As such workouts are plagued with misses and fails because the entire back of my legs abruptly turns to jello. I'm encountering this phenomena just from walking around campus.


Watched/helped out at Super Swole Sunday at ISG. Epic lifts by all!

Push-ups: 12 x 3 sets
RH: 180#x10, 140#x10, 160#x10
Sn: 35x4, 40x3, 45x3, 50x3, 55x(2+fails a lot), 53x3, 53x(1+f+2)x2, 53x(2+f+1)
ME BTN Sn grip press: 20x5, 25x3, 30x3, 33, 35, 37, 39(f), 38(f)
Barbell rows: 50x6, 55x6, 60x6x2, 65x6x2
Close-grip bench: 45#x5, 75#x5, 95#x5, 105#x5, 115#x5, 125#x3 + 125#x2
Close-grip bench after learning I have been doing close-grip wrong and not keeping my forearms parallel and basically allowing my ridiculously overdeveloped shoulder muscles to do the work instead of my triceps and pecs: 120#x(1+f), 95#x(2+f), 45#x5, 55#x5, 65#x5, 75#x5 er I guess those muscle groups are weak
Hammer curls: 15#x6/side, 25#x6/side, 30#x6/side, 35#x6/side
Tricep pushdowns: 50#x8, 50#x4 + 60#x4, 60#x3 + 50#x5
Wide-grip lat pulldowns: 100#x10, 110#x8x3
Hanging leg raises: 12 x 3

Tabata KB swings, 16kg: 8 rounds of 14

Emily Mattes
02-12-2011, 07:12 PM
Will be doing Krank'd III April 2nd. Biggest worries are the 475# tire and 175# and 200# stones. Flipped the 475# tire at my gym for the first time ever, but couldn't repeat it. Once I got it going the weight wasn't difficult, but I am having a hell of a time getting that first explosive pop that knocks it off the ground. The next smallest tire is 250#, which is so light it's difficult to not muscle it up instead of practicing my "pop" like I should be.

Stones, I did the 165# for a few reps today, but couldn't budge the 215#. ISG's smallest stones are 165# and 215#--if I can do 165#x2 followed by 215#x2, I'll be in good shape for the contest.

Everything else I need to work on speed. Anything involving upper-body (the C&P and the keg carry) I'm golden. Anything involving my legs (the DL) is terrible. Bah.

I'm looking forward to taking progress pics in May and comparing to my legs in May 2010. There has been noticeable and welcome thickening on the back to balance out my ridiculous quads.


2011.02.08 REST


X-band side-to-side walks: Yellow x 15 x 3
Stripper box squats: 15 x 3
DE Box squats, wide: WU, 55x2x12
DE Sumo DL: WU, 70x1x10
HH Cl Pull + HH PCl: 45x(2+1)x2x2, 50x(2+1)x2, 55x(2+1)x2, 60x(1+1)x1x3
Sn RDLs: 50x6, 60x6x3, 65x6
Walking lunges: 50#/side x 6/side x 2, 35#/side x 6/side
RH: 160#x15x2
1-legged DL: 12/side x 3


Hypers: 15 x 3
PSn: 35x4, 40x2, 45x2x2, 50x2, 55, 52x1x10 ~45s rest in between
Muscle Cl: 15x5, 20x5, 25x5x3, 20x5x2
DE Bench: 80#x3x8
Wide bench: 75#x5, 95#x5, 110#x5, 115#x5x2, 120#x5 <-- not letting my shoulders do the work makes this harder :(
Kroc rows: 40#x21, 40#x16, 40#x12
Rolling tricep extensions: 12.5#x10, 20#x4 + 15#x5, 15#x10
Close-grip lat pull-downs: 100#x10, 110#x8, 100#x8x2
Band swimmer pulldowns: Purple x 15 x 3
RH: 170#x15, 150#x15 (paused)




1-legged DL: 10/side x 3
Pendulum quadruped: 7.5#x 10/side x 3
BS: 50x5, 60x5, 70x5, 80x5, 85x5, 83x5, 70x5
Band adductor air squats: Purple x 10, Yellow x 10 x 2
Sim truck pull: 200#x60', [345# x 50' in 46.61s]
DL: 140#x5, 190#x3, 230#x3, [250# x 5 in 60s]
Axle C&P: 100#x7 in 60s
Tire flip/Keg carry: 475#x1 tire flip!!!, 250#x8/150#x50'
Stones to 44': 165#x3, 165#
18'' DL: 135#x6, 180#x6 <-- was told I did enough today and should stop heh
Pull-throughs: thin blue x 15 x 3

Emily Mattes
02-15-2011, 08:30 AM
Given about fourteen pounds of meat for Valentine's. Now that's romance! :D

Cleans yesterday felt really good--everything in position, my hips weren't shooting up, felt pretty snappy though I still need to work on getting my hips fully through during the second pull. I think 75kg is the highest I've gotten with proper first-pull form (hips more down). Missed 80kg because I thought about the weight instead of the lift.

Need to decide on an Oly contest for sometime after Krank'd. There's the big ECG one in early June, but I'd prefer something in PA.

Pork, sauerkraut, chocolate cheesecake, wine


Aftermath of chocolate cheesecake: unstoppable sugar cravings

X-band side walks: Yellow x 12/side x 3
Band GM: Thin blue x 15 x 3
Cl: 45x4, 50x3, 55x2, 60x2, 65x2, 70, 75, 80(f)x1x2, 65x2, 65x3x3
18'' DL: 135#x5, 185#x3, 205#x3, 235#x2, 275#, 285#
18'' DL drop sets: 225#x7-185#x7-145#x20
Hip thrusts: 45#x10, 65#x10, 95#x10, 65#x10, 75#x10x2
Sn RDLs: 55x6x2, 60x6x2
DL: 60x10x4, 65x10
RH: 180#x10
1-legged RH: 90# x 10/side, 45# x 10/side
Straight-legged cable pulldowns: 80#x10, 90#x10x2

Emily Mattes
03-03-2011, 06:41 PM


RH: 180#x10x3
X-band walks: Yellow x 15 x 3
Band squats: Yellow x 15 x 3
Band rows: Thin purple x 15 x 3
Sn: 35x4, 40x2, 45x2, 50x2, 53x2x2
HHCl Pull + HHPCl: 45x(2+1)x2, 53x(2+1)x2, 58x(2+1), 60x(1+1)x1x3
ME Jerk from rack: 50x3, 55x3, 60x3, 65, 70, 75, 80(f)
Muscle Cl: 15x5, 20x5x2, 23x5x2, 25x5
DE BS: 50x2x12
Sumo DE DL: 70x1x10
Kroc Rows: 45#x15, 45#x9, 40#x15
Sn RDL: 50x8, 60x6, 65x6, 75x6, 80x6x3
Drop set Sn RDLs: 65x13, 55x13, 40x17
Close-grip bench: 45#x6, 65#x6, 75#x6, 80#x5x3
Tricep pushdowns: 60#x8x3

and then I was tired




Band squats: Yellow x 12 x 3
RH: 90#x15, 160#x15x2
PSn: 35x5, 40x2, 45x2, 50x2, 53(full)+53x2, 55, 58(f)x1x2, 58(full), 50x2x4
Muscle Sn: 20x5x4
OHP DE: 25x3x8
Barbell rows: 50x6, 60x6x2, 65x6x2
Wide bench: 45x5, 95x5, 115x5x3
Rolling tricep extension: 15x10x4
Bicep curls: 35x5, 30x6x2
Wide-grip lat pulldowns: 120#x8x3, 130#x4+120#x4
Stirring the pot: Small ball x 12 x 3


Seated adductors: Black x 15 x 3
Band GM: Thin purple x 15, thin blue x 15, green x 15
Cl: 45x4x2, 50x2, 55x2, 60x2, 65x2, 70x2, 70x1xf, 70x(1+f), 65x2x4
SSB squat mornings: 65#x3, 95#x3, 115#x3, 135#, 145#, 155#, 175#
Hip thrusts: 45#x10, 95#x10x2
SLDL: 40x10, 65x8, 80x8, 65x8
DL: 60x10x5
RH: 90#x10, 180#x10x2
Hip flexor standing curls: 40x10, 80x10, 90x10


Sn: 35x4, 40x3, 45x3, 52x3, 55x3x2, 55(f)+55+55(f)+55x2, 58x3
Bench: 45#x5, 95#x5, 115#x3, 125#x3, 140#, 155#, 165#(f), 135# x 2 pause + 3 touch & go, 115# x 3P+4T&G, 115# x 3P+2T&G
Close-grip bench: 45#x10, 75#x8x2
Kroc rows: 25#x15, 40#x15x3
Tricep pushdowns: 30#x12, 60#x8x2
Wide-grip lat pullovers: 60#x8x2, 70#x8
RH: 90#x10, 160#x10, 170#x10
Paloff presses: Black x 15, Thin purple x 15 x 2

Bear complex 5x5: 20kg, 30kg, 40kg, 35kg, 35kg
~0:45 in between each set




Sn: 35x3, 40x2, 45x2, 52x2, 55x2, 58, 60(f), 60, 63(f)x1x2
C&J: 45x3, 53x2, 60x2, 65x2, 68x2
Axle C&P (dynamic): [130#x3x2, 130#x(2+f) on last round]
BS Mania: WU, [85x1x3, 90x1x2, 93x1x2, 98x1x2, 100x(f), 98x1x2]
Tire flip/keg carry: 250#/150# x 50'/50'
Tire flip/keg carry (dynamic): 250#/150# x 50'/50' x 2
Sled drag (all fours, dynamic): 270# x 50' x 3
Stones: 165# x 46'' x 3, 165# x 44'' x 3 x 2




X-band walks: Black x 12, Orange x 12, Purple x 12
1-legged DL: BW x 12/side, 12kg x 12/side, 16kg x 12/side
DE Box squats: WU, (40kg + 40#chain) x 2 x 12
DE DL: 70x1x10
18'' DL: 135#x8, 225#x6x2
18'' DL drop sets: 210#x10, 185#x10, 135#x12
Pendulum quad: 2.5#x10/side, 7.5# x 10/side x 2
1-legged ham curls: 15# x 12/side, 45# x 10/side x 2
RH: 90#x15, 140#x15, 160#x15

4 rounds of
20 KB swings, 28kg
10/side landmines, 25#




PSn: 35x4x2, 45x3, [53x1x10] - every 45s
OHP DE: 28x3x8
Bench: 75#x8, 120#x6, 130#x6
Bench drop sets: 105#x8, 85#x7, 65#x8
Barbell rows: 40x8, 65x8, 65x(7+f), 55x8
Rolling tricep extensions: 10#x12, 20#x10x2
Bicep curls: 20#x6, 35#x6x2
Wide-grip lat pulldowns: 60#x10, 130#x8, 130#x4 + 120#x4
RH: 90#x15, 140#x15, 110#x15

Emily Mattes
03-07-2011, 07:19 AM
When I first started doing proper, knees-not-shooting-forward box squats back in September (October? Messed with my form a lot), I had to start on a 26'' (!) box with no weight at all. Yeah, I used a plyo box with plates stacked on it. Just did a 95kg squat off a 12'' box on Friday. Which is not an awesome squat, in the grand scheme of things, but at least a sign of measurable improvement.

Also, I need to get a decent weightlifting belt. I missed my 73kg clean on Saturday because I decided to try using the old, ultra-stiff belt passed down through generations of ISG lifters because it hit the part of the belt folded through the buckle. Lame!

Should deload this week but I'm feeling good today, so perhaps not. If I don't, I'll push on through for the next few weeks until the week before the Strongman comp.

Not sure how I pulled a 645# sled. That is way, way heavier than I've ever been able to do before. I held my Oly lifting off until after the strongman event--that probably helped.




Seated band adductors: Black x 15, Yellow x 15, Orange x 15
Band GM: Black x 15, Green x 15, Thick blue x 15
Wide box squat ME: 50x5, 60x3, 70x3, 75x3, 80, 85, 90, 95, 100(f)
Stone practice: A lot of practice with the 165# to about 44''
Hip thrusts: 55#x10, 95#x10x2
SLDL: 40x10, 80x8, 70x8
DL: 60x10x3
Standing hip flexor curls: 50#x10, 80#x10, 90#x10x4
RH: 90#x10, 180#x10, 200#x10
Wide KB SLDL off platform: 28kg x 12 x 3


Sled drag (all fours, truck pull sim): 200#x80', 380#x50', 645#x70'
DL for reps: 250# x 4 in 60s
Axle C&P, C&P each rep: 100#x9 in 60s
Tire flip/keg carry: 250#/150# x 10 flips/60s
Stones to 44': 165#x2 + 215#x(f)x2 + 165#x3
Sn: 35x4, 45x3, 50x2, 53x2, 55, 58
C&J: 45x3, 55x3, 62x2, 68x2, 73(f) ARGH BELTS
BS: 50x5, 60x5, 70x5, 80x5, 83x(4+f), 85x6

Emily Mattes
03-08-2011, 06:13 AM
Well I found my zone and hit a 65 snatch easy, but as soon as I loaded more on the bar I fell out of the zone and clarked everything. Alas! Would've probably hit that 144# log push-press if I hadn't had all those reps beforehand--once I started pushing with my arms from the start of the press transition from legs to arms became a lot smoother at the top.

Partial deload this week. Mostly just volume reduction.


ME UPPER - back off week
Sn: 35x4, 40x3, 45x2, 50x2, 55x2, 60, 65, 70(f)x1x2, 68(f)x1x2, 45x2, 55x2
Push press: 45#x5, 65#x5, 85#x5
12'' log push press (from rack): 100#x3, 110#x3, 120#x2, 130#, 140#(f)x a lot, 135#(f) x a lot, 135#, 140#, 144#(f)x3
Band rows: Orange x 8 x 3
Band tricep pullovers: Orange x 10 x 3

Emily Mattes
03-09-2011, 08:10 PM
Got a power clean PR--75kg, up from 70kg. The lifters watching it said I was "four inches from a muscle clean" so I tried 80kg and then didn't even get it to my knees before backing out. Everyone was confused!

I've identified a major mental block on the Oly lifts--if a lift feels remotely heavy off the floor, I automatically assume I can't make it. Which is idiotic, when slow lifts are heavy I fight through, but somehow I've come up with the assumption that due to the speed involved if an Oly lift feels heavy it's impossible. Which provides an explanation for why all of my Oly lift PRs have felt so damn easy.


Seated band adductions: Black x 12 x 3
1-legged DL: BW x 12/side x 3
DE box squats (+ 40# chains): 40kg x 2 x 5, 45kg x 2 x 8
DE DL, bands (2 thin purple loops): 135# x 1 x 10
PCl: 45x4, 50x2, 55x2, 60x2, 65, 70, 75, 80(f)x1x2
Pull-through: Green x 12 x 3

Ben Pollack
03-10-2011, 02:15 PM
Hey, Emily, where do you lift? I'm thinking of doing Krank'd III also.

Emily Mattes
03-10-2011, 04:52 PM
Iron Sport Gym in Glenolden, PA! It has everything.

Emily Mattes
03-12-2011, 07:34 PM
Did Strongman on Friday, then went in Saturday anyway to mess around. Got under 68kg five times ARGH.

- Back squat is slowly getting back to my old strength as my hamstrings get stronger
- Deadlift sucks as usual
- Finally got multiple flips out of the 475# tire, but needed my lifting partner to flip it over to the good side after each flip (one side of the tire is easier to grip than the other).
- Ripped belt pulling 475# on Prowler
- Lapped 215# five times but just couldn't get hips through!

The woman behind me is my lifting partner, she's a goddamn beast and pulled 390# on Friday. She is totally going to kick my ass in the strongman comp.

(removed pics)

Axle C&P: Worked up to 160#, then 170#(f) (should have gone for 165#)
BS: 50x5, 60x5, 70x5, 80x2, 90x2, 100, 105, 110(f), 108(f)x1x2 (needed some spotter assistance)
DL: 135#x5, 185#x5, 225#x2, 250#x2, 275#x2, 285(f)x1x2
Tire flips: 475#x5 !!! Woo!
Keg carry: Messed around with 185#, mostly wobbled and duck-walked with it a lot
Prowler pull: 475#x50', 475#x60-70'
Stones to 44'': 165#x2x2, 215# x lap + load fail x 6, 165#x4x4
Hill sprints: ~80' x 6


Sn: 35x4, 40x2, 50x2, 53x2, 55, 60, 65, 68(f)x1x5
C&J: 45x3, 55x2, 65x2, 70, 75(f)x1x2
Cl RDLs: 75x6x2, 83x6
RH: 90#x10, 180#x10, 200#x10
Some butt stuff

Emily Mattes
03-17-2011, 07:11 AM
I need to get my press up. I am ruminating on how to do this. Some of these workouts were done at my university's gym, it is not as terrible as one would think (chalk is allowed, bumper plates exist) but it reminds me that my perspective of what is strong is way out of whack.


Carrying a child around the zoo


Seated band adductors: Black x 12, Yellow x 15 x 2
Band GM: Orange x 12, Thick blue x 12 x 2
18'' DL ME: 135#x5, 155#x5, 185#x5, 205#x5, 225#x5, 245#x3, 265#x2, 285#(f)x1x3
18'' DL drop sets: 225#x9, 185#x12, 135#x15
Atlas stone work, to 45-46'': 165#x3x4
Hip thrusts: 45#x10, 55#x10, 45kg x 10 x 2
RH: 100#x10, 200#x10x2


ME LOWER (continued!)
SLDL: 90#x10, 175#x10, 185#x10
Deficit DL (1''?): 135#x10x5
Standing hip flexor curl things I don't know: 30#x10, 60#x10, 65#x4 + 60#x8

10 fingertip burpees
15 DB swings, 50#

10 fingertip pushups (solely for ego-stroking)
Planks: 45# x 0:30 x 2, 45# x 0:20


Press: 20x5, 30x5, 35x5, 40x3, 45, 48, 50(f)
Bench: 65#x6, 125#x6, 135#x(3+f), 130#x(3+f)
Rows: 35x8, 65x8 -- hamstrings too fatigued to do these :(
Hyperextension rows: 25#x8, 95#x8x2
Tricep pushdowns: 30#x8, 60#x8x2
Lat pulldowns: 70#x8, 130#x8x2
Biceps: 20#x6, 35#x6x2
Cl: 45x3, 50x2, 55x2, 60x2, 65x2x2
Cl + FS: 65x2x2
Paloff presses: Black x 15, Orange x 15, Purple x 15 x 2


Band box squats: Black x 12, Yellow x 12, Orange x 12
1-leg DL: BW x 12, 16kg x 12 x 2
Box squat DE, chains: 30kg+40#c x 2 x 12
DL DE, bands: 50kg + 2 loops of purple x 1 x 10
PSn: 35x4, 45x3, 50x2, [52x1x5, 55x1x2, 57, 58, 60, 62(full)x1x2] <-- 0:45-1:00 between each single
18'' DL: 135#x10, 235#x6x2
18'' DL drop sets: 200#x11, 160#x10, 135#x a lot <-- lower back is giving out before my legs are, think I'm doing these wrong
1-leg ham curls: 20#x10, 30#x8
Band ham curls: Orange x 15 x 3
RH: 90#x15, 160#x15x2

Emily Mattes
03-20-2011, 12:59 PM
Contest sim day yesterday. PR'd my deadlift and flipped the tire all five flips in a row, no help needed to flip it to the good side first. Still couldn't get the 215# stone but I think I'll be able to get the 170#-180# before it. If there's only one event I can't finish and it's the 200# stone I'm OK with that.

Did flat-footed squats for the first time ever since I got heeled shoes. I know heeled shoes increase quad dominance in the squat but the difference was pretty ridiculous. Definitely switching to these for a while. Have avoided them up until now because I could never get down very far without collapsing over and losing it in the hole. Thought this was solely due to poor ankle flexibility, but in retrospect my inability to sit back due to no hammies probably didn't help. I'm happy that these squats aren't that much worse than my heeled squats, only about 10kg worse for a set of 5.

It's fascinating how one immobility or dysfunction can be traced all kinds of problems up and down the kinetic chain that you might never consciously connect. A lifter I know is getting surgery done on his hip for FAI and while doing research found basically every problem and pain he's been dealing with is clinically linked to this impingement. I think there is nothing as satisfying as diagnosing a major weakness and seeing improvement when addressed. It is so much easier to make progress when your limitations are specific rather than general.

Prowler pull: 475#x50' <-- even easier than last week
DL for reps in 60s: 250#x7
Axle C&P for reps in 60s: 100#x8
Tire flip/keg carry medley: 450#/150# x 5 flips/50'
Stone loading: 165#x3 + 215#(f)x1x3 + 165#x4
Sn: 35x4, 40x2, 45x2, 52x2, 55, 58, 55x2x5
C&J: 45x3, 52x2, 60x2, 68x2
Cl PTK + pull: 68x(2+1)x2x3
BS (flat-foot): 40x5, 50x5, 60x5, 70x5, 75x5x3

Per Karlsson
03-20-2011, 04:17 PM
I need to get my press up. I am ruminating on how to do this.

Hi Emily,
I tried the Pavel bear routine to regain some strength. Worked pretty well. You do 1x5 and then a set of 90% of starting weight and then as many sets as you can at 80% (no more then 20)

EDIT: I think the routine is for 12 workout

Emily Mattes
03-24-2011, 07:37 AM
Thanks Per, I'll check that out.

I'm changing my DE upper to a regular upper training day, I don't think the DE is helping all that much. Did Monday's workout at the university gym. What a hoot!



HCl pull + HHCl: 95#x(2+1)x2x2
HHCl: 110#x3, 120#x3, 135#x3, 145#x2x2
OHP: 45#x5, 65#x5, 95#x5, 80#x5x3, 85#x4
Kroc rows: 25#x15, 45#x15,12,12
Bicep curls: 15#x10, 25#x10x2
Rolling tricep extension: 12.5#x12, 20#x10x2
Close-grip bench: 45#x10, 95#x6, 115#x6x2
Close-grip bench drop sets: 75#x12, 65#x10, 55#x10
Wide-grip assisted pull-ups: 95#x10, 35#x6, 45#x6, 60#x8

AMRAP in 12 min of:
10 DB thrusters (25#/hand rounds 1&2, 15#/hand all rounds after)
5 burpees




GM: 40x5, 50x5, 55x4, 60x3, 65x3, 70x3, 75x3, 80x3, 65x7, 55x10, 40x13
BS (flat): 40x8x2, 60x6, 65x6, 75x6, 60x6
18'' DL: 135#x10, 245#x6, 255#x6, 225#x6
SLDL: 45x10, 85x10, 85x5
SLDL (changed form, harder!): 70x10x2
Atlas stone work--jumping with stone: 165#x3x4
RH: 100#x10, 200#x10x2
Hip flexor standing pullovers: 50#x12, 90#x10, 80#x10

Emily Mattes
03-24-2011, 05:38 PM
Working out at my university gym saves time AND produces awesome gym stories. At Iron Sport, I am someone who deadlifts a minimum of 300# less than everybody and spends what everyone thinks is an inordinate amount of time on her hamstrings. At my university, I feel like I'm a magical swolebeast capable of insane feats of strength. So far the past two times I've worked out there I've heard dudes nearby despairing to their workout partners about their lifts being less than mine and today during my power jerks some guy yelled across the gym: "That's a GIRL?! Yeah, I see you working it!"

It's all pretty amusing. It's a good thing I have ISG to keep everything in perspective.

ME UPPER (@ university gym)
ME PJerk: 95#x4, 110#x3, 120#x3, 135#x2, 145#2, 155#, 165#, 170#(f), 170#, 175#(f)x1x2, 155#x2, 135#x3
Cl pulls (P@K): 115#x4, 135#x3, 155#x3, 175#x3, 185#x, 205#x3x3
Muscle Cl: 45#x5, 55#x5, 65#x5x2, 55#x5
Bicep curls: 20#x6, 35#x6, 40#x6
Barbell rows: 115#x8, 175#x6x2 | Drop: 140#x11, 115#x10, 85#x15 (standing, lower back shitting out)
Bench: 65#x6, 125#x6, 125#x4 | Drop: 100#x8, 80#x8, 60#x11 <-- have no idea why bench has been crap past couple weeks
Tricep pushdowns: 30#x10, 50#x4+40#x4, 45#x8+50#x3
Lat pulldowns: 35#x10, 42.5#x3+50#x5, 50#x8

400m sprint row
2:00 rest

Emily Mattes
04-03-2011, 05:35 PM
Deload week before the comp did not go so great, poor sleeping and eating schedule due to school demands and would've liked one more workout. However, I felt good the day of the comp so in the end it didn't matter!


BS (flat): 95#x6, 135#x6x3, 165#x6
Some rows on the landmine (I think with 70#?)
Assisted pull-ups: 70#x8x3
Standing one-legged ham curls: Practiced flexing, negative with 10-15#

Rowing: 30 minutes
Just steady state recovery, trying to hold an even pace and taking it pretty slow and easy. Went a little over 6000m.


Sled pull: 400#x70'x3
Tire flips: 450#x1, 250#x8x2
DL: 135#x5, 185#x5, 205#x3
Axle C&P: 100#x3x3
Axle rows: 100#x5x3
1-leg RH: 90# x 10/side x 2




DE LOWER - deload - @ university gym
HHCl: 95#x3, 110#x3, 125#x3, 135#x1x3
DE Box Sq: 120#x2x12
DE DL: 165#x1x10
SLDL off platform: 65# DB x 10 x 3



Emily Mattes
04-03-2011, 05:42 PM

Got third place out of five. I'm OK with this, because the two women who took first and second were truly beastly, one being my beastly training partner who did 20 reps of 250# in 60s, and could probably have pulled more but decided to save energy (the second place woman got 19).

Here are event rundowns. I have videos for some of them. I switched to shorts after the deadlift with the hope I could blind my competitors with my paleness. Unfortunately I was never able to catch the light quite right.

250# deadlift for max reps in 60s: 11
This is a huge PR, I think my prior max was 5 or 6. Part of it was I stopped giving a shit about form and pulled it any way I could. This was a lot better than I expected, though I still took fourth.

EVENT 2 - TRUCK PULL - VIDEO (http://www.youtube.com/watch?v=2uUauLOyP5g)
Truck pull for 50'. Took third. I think my time was 55s or something--I know there was a 60s cap.

The pulling me and my training partner did with the Prowler and sled really paid off. By the end of our training, both of these felt about as hard to get started as the truck, were a lot harder to keep going (since Prowlers don't roll), and we didn't have the benefit of the rope. Next time I need to look up and keep my hips lower.

EVENT 3 - AXLE CLEAN AND PRESS FOR REPS - VIDEO (http://www.youtube.com/watch?v=nfzSCFpXP0A)
100" axle C&P for reps in 60s. Got counted for 7.

I was put out by the judging in this event, but it would not have changed the placing. Next time I'll remember to double-check proper form with the judges before I start the event (and will chill out more if I disagree with judging).

EVENT 4 - TIRE FLIP/KEG CARRY - VIDEO (http://www.youtube.com/watch?v=2ltLMxLIl7U)
5 450# tire flips followed by 50' 150# keg carry for time. Got third (53 seconds?).

The tire was a lot easier than expected. The keg carry, the only other event besides the axle that I was 100% confident about, did not go so well. I booked it but then tripped and dropped the keg. Lost a lot of time. The other competitors said if I hadn't dropped it I probably would've won. Camera ran out of space after the tire flip so my totally awesome clarking was not caught.

Luckily no bicep tears among the women--two men ripped their biceps on the bigger tires, at which point the organizers switched the heavyweight event over to carrying three kegs 50' each for time.

EVENT 5 - STONE LOADING - VIDEO (http://www.youtube.com/watch?v=Ve_HNn7DSbg)
Loading 105#, 118#, 150#, 170# stone to 45'' platform for time. Got second (22 seconds).

The platform seemed slightly higher than in training (like 45-46'' instead of 44''), but the stones were ridiculously lighter. We came in expecting 100-150-170-200. The smallest stone at my gym is 165# and I'd been wrestling with the 215#, so the weight of the stones were not a problem. I got slightly stuck on the last stone because I attempted to haul it up like I did the first three where a little more finesse was needed.


All in all, a good experience! There was no head-case problems and I'm already planning on ways to improve and excited to do another competition. I won't lie, I don't know if I've ever felt that way about Oly. However, I've been doing a lot of work on my head-case-in-competition issues, so it's possible it wouldn't be as much of a problem. In the future, my #1 goal will be to get more aggressive straight out of the gate--I didn't have the confidence in myself to attack the weights initially as much as I should have.

I have absolutely no complaints about my training. It left me well-prepared, maybe even over-prepared. I'm actually more physically tired after normal Strongman Saturdays than I am right now, though as soon as the competition was over I started to crash due to all my nervous energy draining off. It's now the day after and I'm feeling good, so I'll jump right back into normal training tomorrow.

Emily Mattes
04-25-2011, 08:19 AM
Haven't been managing my time great and missing workouts as a result. No more!

Band side-to-side walks: Black x 12, Orange x 12 x 2
1-leg ham curls, slow reps: 10#x10, 30#x10, 35#x10
DL: 135#x5, 185#x5, 215#x5, 245#x2, 275#, 295#(f)
BS: 40x6, 75x6x3
Hip thrusts: 30x10, 50x8x2 | Drop sets: 40x a lot, 33 x a lot, 25 x a lot
RH: 100#x10, 200#x10, 210#x10
Standing hip flexor curls: 50#x10, 80#x10x2



ME LOWER (restarting cycle!) - At University Gym
ME Sumo: 115#x5, 135#x5, 165#x5, 185#x5, 205#x5, 225#x3, 235#x2, 245#, 255#(f)x1x2 | Drop: 205#x8, 165#x10, 125#x15
BS (flat): 95#x6x2, 155#x6, 175#x6, 185#x6
GM: 65#x10, 135#x8, 115#x8x2 (dropped weight to focus on squeezing hams)
Pull-throughs (cable): 42.5#x10, 65#x10x2
Standing ham curls: 10#x10, 20#x10, a lot of sets with 0# and 5# focusing on squeezing hams and going slowly and all of that nonsense


ME UPPER - at university gym
Sn: 85#x4, 95#x3, 110#x3, 115#x3, 120#, 125#, 130xfx a lot, 130# <-- snatches are a lot harder on the not-Olympic bars at this gym
ME close grip bench: 45#x6, 65#x6, 85#x5, 100#x3, 105#x3, 110#x3, 115#x3, 120#x3
Press: 45#x6, 65#x6, 75#x4x3
Pendalay rows (stricter): 45#x6, 65#x6, 85#x6, 105#x6, 115#x6
Tricep pushdowns: 20#x10, 50#x10, 42.5#x10 (stricter)
Lat pulldowns: 35#x10, 50#x10, 60#x4+50#x4
Bicep curls: 20#x10, 35#x8, 35#x6


Band squats: Purple x 10, Orange x 10 x 2
1-legged DL: 20#x10, 40#x10x2
Box squat DE, chains: 40kg+60#c x 2 x 7, 75#+60#c x 2 x 5
DL DE, bands: 50kg+2 purple loops x 1 x 10
1-legged ham curls: A lot at 10-30#, 40#x8
GM: 45#x8, 65#x8, 115#x8, 125#x8, 95#x10
Hip thrusts: 20x10, 55x10x2 | Drop: 45x17, 35x17, 25x21
Atlas stone jumps: 165#x3x3
Atlas stone to 47.5'' platform: 165#x3, 165#x(2+f)
RH: 90#x15, 170#x15, 175#x15

Conditioning (this fucking sucked)
Walking GM w/SSB, 24 steps (done at normal speed)
Sled drag sprints (more like slogs): 225# x 150'




1-legged ham curls: 10#x10, 20#x10, 30#x10
Band hip thrusts: Purple x 10 x 3
12'' Log C&P each rep, 90s: 110#x8
18'' DL ME: 145#x6, 195#x5, 215#x5, 235#x5, 245#x3, 255#, 265#, 280#, 295#, 310#, 315#
Farmer's walk: 110# x 80'
Mock throws w/KB: 12kg x 5, 16kgx5, 28kgx3, 28kg x 2 x 3, 12kg x 2
Sn: 35x4, 45x2, 50x2, 55x2, 58x2, 61x2
C&J: 45x3, 53x2, 60x2, 64x2, 68x2, 70x(1+f+1), 73x(1 + fx5)
1-arm seated rope rows: 70# x 15/side, 80# x 15/side x 2
BS: 40x5, 50x5, 60x5, 70x3, 80x2, 90, 95(f), 55x5x2, 55x10
Walking GM: 65# x 50 steps



Ham curls, seated hip adductions, hip thrusts
HHSn (some power): 35x4, 40x3, 45x3x3, 50x2, 45x3
Sn PTK + PSn: 45x(2+1)x2, 50x(2+1)x2x2
HHCl&J: 50x3, 55x3, 60x2x3
Sn Balance: 35x4, 45x4, 55x3x2, 55x(2+f+1) <-- have not done these for like a year, wow I am weak in them.
BS: 50x6, 60x6, 70x6, 80x3x5, 50x10x2, 68x20, 68x15, 68x10, 68x5
DB ham curls (supersetting w/high-rep BS): 30#x20, 40#x20x3


Ham curls, glute activation stuff
ME 12'' log C&P: worked up to 140#x1 (think that's a PR from the floor)
ME 18'' DL (doubles): 135#x5, 185#x5, 205#x5, 225#x3, 245#x2, 265#x2, 285#x2, 300#x2
Practiced throws for height: Have no idea on heights, used 12kg KB. This is a lot harder than I thought it would be and my throws go to a little over 10' (i.e. terrible).
Seated hand-over-hand sled pull: 300#x80-90'x2
Farmer's walk/Sled pull: 100#/345# x 60'/60'
Sled pull: 300#x60'
2'' axle RDLs: 90#x10x2, 90#x7x2, 90#x8
Wide plate pinches w/ 2x2.5# plates, clamp pinches