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Emily Mattes
10-30-2008, 09:51 AM
Started out Olympic lifting, moved on to a Strongman/Oly hybrid in June 2010.

Since September 2010 most of my lifts have been reset as I've been teaching my hamstrings to work and forcing myself to rely on them more has made everything drop.

------------------------
Initial PRs (10/30/2008)
Back squat: 77
Front squat: 65x2
Jerk: 55
Clean: 48
Snatch: 36
Meet total: 82, 35/47

Current PRs (05/02/2010)
Back squat: 120
Front squat: 103
Clean: 83
Jerk: 85
C&J: 80
Snatch: 65
Meet total: 137, 60/77

-----------------

NOTATION
DS: Drop snatch
BS: Back squat
FS: Front squat
BTN: behind-the-neck
C&J: clean & jerk (obviously)
OHS: overhead squat
RDLs: Romanian deadlift (usually clean grip, will specify otherwise)
SN: snatch
BK: below-the-knee
HK: from the hang (high-knee)
MSn: Muscle snatch

Emily Mattes
10-30-2008, 09:58 AM
2008.10.30
Dynamic stretching
Diesel Crew shoulder rehab - Day 2, two rounds
Olympic lifting
Snatch drill practice with broomstick

OHS - heavy single
15, 35, 45, 50

Tall clean practice with broomstick, training bar

Tall clean + push press + tall clean + jerk
20, 20, 20, 20, 20

Chin up body rows - max set
6, 4, 2

Metcon - no watch
3 rounds of
10 60# dumbbell swings
5 box jumps

Forgot that I was supposed to do four rounds, not three. For first four box jumps of the first round I used a 25.5'' box (about mid-thigh). Then I slammed my shin pretty hard and dropped to a 22.5'' box (above the knee) for the rest of the workout.

Allen Yeh
10-30-2008, 10:40 AM
Welcome! Those are some nice goals you have!

Chris Salvato
10-30-2008, 10:52 AM
Have you considered exploring linear progression on the core lifts (a la Starting Strength) before progressing on to the assistance exercises like tall cleans, etc?

You can easily, within 3 months, rocket those numbers up with a linear progression scheme emphasizing squats...imho anyway.

If what I am saying is greek to you, let me know!

Emily Mattes
10-30-2008, 11:18 AM
Chris, what would that kind of program look like? I'm fairly hopeless when it comes to programming, which is why I've just followed the WOD.

Arien Malec
10-30-2008, 12:32 PM
Have you considered exploring linear progression on the core lifts (a la Starting Strength) before progressing on to the assistance exercises like tall cleans, etc?

Shouldn't be an either or -- can concentrate on linear progression and work on skill at the same time.

BTW, I love Emily's log title.

Chris Salvato
10-30-2008, 12:48 PM
Shouldn't be an either or -- can concentrate on linear progression and work on skill at the same time.

BTW, I love Emily's log title.

I like the title too :D

Well, I guess you have a point...

The reason I approach it from an "either or" point of view is because if you are squatting every day of the week and DLing 1-2x a week, then you are going to be really wiped most days...at least I was....ignoring the assistance exercises allowed me, in my experience, to get ample rest...

I guess I just play it safe when remembering that you don't get strong by lifting heavy things, but by recovering from lifting heavy things.

To each their own, only way to know is if you try it on yourself.

Chris, what would that kind of program look like? I'm fairly hopeless when it comes to programming, which is why I've just followed the WOD.

Emily, I highly suggest you pick up Practical Programming by Rip.

The basic concept is that you start with a low weight at the beginning of your program for each of the core lifts. Core lifts being Squat, Deadlift, Clean, Snatch, Bench Press, OH Press. Rip's program ignores Snatching to start...and introduces it later.

Pretty much, you would start with a 2 day routine like:

Workout A
Squat
OH Press
DL

Workout B
Squat
Bench Press
Clean

You alternate the days so that Monday you do WOA, Wednesday you do WOB and Thursday you do WOA. Next Monday you do WOB - you keep alternating and making sure to take a rest day for ample recovery.

Every time you go into the gym, on every lift, you do more weight than you did last time. So you may start with 25# on squats the very first time, then by next week (3 workouts later) you might be on 55# if you did 10# jumps each time you went in.

This is the abridged version. The first part of Rip's book addresses this in bitter, gross detail.

You can do this to start and it lasts several months. I suggest looking into Starting Strength and Greg Everett's Weightlifting book, as well, for lots of detail and tips on proper form.

http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0976805413

http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421

http://www.performancemenu.com/zen/index.php?main_page=product_info&cPath=4&products_id=155

Emily Mattes
10-30-2008, 01:36 PM
I'll check PP out. I own Starting Strength and have access to Greg's book, though I haven't read the programming part of Greg's. I guess I was confused as to how I'd keep the Olympic lifting in there--would the ballistic movements respond to linear programming? Or are you suggesting I drop the Oly lifts and do an SS-type program for a while? I'd be reluctant to do so, I didn't work out for about a month in between August and September and my form suffered severely as a result.

Chris Salvato
10-30-2008, 01:50 PM
Well...you can modify Rip's SS program since you don't really care about benching...you can put the Snatch in there instead of benches, I am sure, without much qualm.

On your "rest" days, particularly on the weekends, you can still hit up the gym and do a light Oly day with PVC or empty bar to work on form. The light nature of O-lifting every day will reinforce the form greatly and you can still see massive improvements on the core lifts.

I haven't read the programming section of Greg's book....so I don't know what he recommends for novices -- but Rip's method is pretty much widely accepted as the best way to start out.

With subbing the Snatch for the Bench press, you will have both the fast and slow lifts in the mix. While fast lifts are usually recommended to be done first, I would still squat EVERY DAY first since that is the number 1 lift you will need to get better at to see massive translation into ALL of your lifts.

If you were my client (which you are not...and I'm not a trainer...just an enthusiast) then I would probably put you on SS with Snatch to replace the bench press. MWF would be heavy core lift days, T and R would be technique days with VERY low weight and VERY high volume to maintain motor pathways.

If you feel up to it, especially at the beginning, after your last workout on the strength routine, you can do assistance exercises for your fast lifts.

Just my recommendation -- if anyone else can corroborate or suggest something better, I am sure you and I are both willing to hear it!

Emily Mattes
10-31-2008, 05:58 PM
2008.10.31
Dynamic stretching
Diesel Crew shoulder rehab - Day 3, 2 rounds
Olympic lifting
Drilled tall snatch, tall clean, snatch balance with PVC, 15kg

Snatch balance + 2 OHS
35, 37.5, 35 (dropped weight to maintain snatch balance form)

Rack jerk - heavy single
35, 40, 45 - Shoulder pain started to flare up again, so I laid off adding more weight

Body rows - max sets
8, 10, 12

Single arm rows with 1-pood kettlebell
Barbell rows - sets of 7 with 15, 20, 35kg

Metcon - 11:16.31
Row 250m
5 box jumps (22.5'')
40s plank w/ 15kg plate
Row 500m
10 box jumps (22.5'')
30s plank w/ 15kg plate
Row 750m
15 box jumps (22.5'')
20s plank w/ 15kg plate

Derek Maffett
10-31-2008, 06:38 PM
Shoulder pain?

In regards to increasing strength, I've finally come to realize that you don't get stronger unless you put some really stinking heavy weight on that bar and squat it. I only just recently started to truly understand this, and as a result, my squat is now higher than it's ever been.

So that's just a reminder from the "Duh, I already knew that" department - no matter what the programming, remember that "heavy" can easily mean a lot more weight than you want to be using.

Or maybe I'm the only one with that problem. If that's the case, you can throw a weight plate at me.

Emily Mattes
10-31-2008, 07:55 PM
I've been following the percentage prescriptions in the CA WOD, only taking the percentage of the weight I'd LIKE my next PR to be rather than using my current PR (so, if my max back squat was 75, I'd use 80 or 83). I get worried about getting too far out there, though, I figure the percentage things are there for a reason. But that's because I developed the tendency to treat programming like it is a magical formula for which deviation will result in disaster (I am slowly getting over this, though).

As for the shoulder pain, I was having rotator cuff issues last week, and while it got better this workout it flared up a bit. It was weird, my entire shoulder was in pain when I put weight on it (like pressing or jerking), rather than just the usual spot in the front. As soon as the weight came off, the pain left and they feel pretty fine now.

Derek Maffett
10-31-2008, 08:34 PM
You may actually want to think about doing a little less after this strength cycle is up. Greg generally warns people about injury potential if you do the Bulgarian cycle as posted if you're not used to it (now I sound like I'm contradicting myself :o ).

I had shoulder pain kind of like what you're describing when I was doing the lifts with shoulders rolled forward. It went away after I stopped doing that. Have you asked Steven Low about this? He knows a lot about shoulder injuries/rehab.

Steven Low
10-31-2008, 09:18 PM
If I were you I'd do some linear progression... 2-3x lifting heavy a week with either back/front squats with possible DL. Also, before this I would spend about 30 minutes or so working technique for Oly lifts.

Without the strength and pretty significant conditioning doing Oly is fairly useless.. especially on Bulgarian cycle programming. Let the linear progression bring up your lift numbers and then transition into PM WOD.

As for shoulder pain... where does it hurt -- pic is preferable -- and during what movements (lifts as well as articulations (http://www.exrx.net/Articulations/Shoulder.html))?

Emily Mattes
11-01-2008, 08:23 AM
Steven, it's hard to indicate where my shoulders hurt by a picture. If you place your hand on the top of your shoulder and cup it, the entire area covered by the hand hurt. Like I said, the pain went away when I wasn't doing jerks or presses or anything that required me to apply an active vertical force. It was suggested this may be due to my relatively weak upper back (I can't even do a kipping pull-up right now, to give you an idea of how weak it is). That would fit with Derek's reply as I may be keeping my shoulders rounded because my back is too weak to keep them pushed back when I'm supporting weight.

I figure I'll finish the CA strength cycle--there's only one more week. I actually found out last night my coaches on my Olympic team are writing everyone programs next week, and one of them said he'll write mine with a strength focus. So that's cool!

Steven Low
11-01-2008, 09:48 AM
I would definitely focus on external rotation work and horizontal pulling as supplementary exercises. Massage/tennis ball it a lot to break up anything. It's probably instability more than anything... if external rotators/posterior shoulder get tired fast + poor posture = instability and pain. Strengthen it up.. try to avoid pressing for a bit.

Sounds good with the program with strength bias.

Arien Malec
11-01-2008, 10:29 AM
Shouldn't be an either or -- can concentrate on linear progression and work on skill at the same time.

I know that lots of folks are throwing stuff at you, but looking at Greg's book, the beginning template there is as good a start for Oly lifting as anything. Go SS if you just want to get as strong as possible for the slow lifts, but go with Greg's template if you want to get strong for Oly lifting.

For the back squats, concentrate on keeping the back vertical and the chest up (that is, high bar oly squats with a similar movement pattern to front squats), and for the deads, concentrate more on oly form and positioning than massive weight. For both, keep increasing the weight workout to workout, slowly but progressively.

You can throw technique work in before every workout (especially tall snatches and cleans and snatch balances, using the snatch and clean deadlifts as technique work for the first pull) and, for the oly sessions, concentrate on form and technique before weight.

Arien Malec
11-01-2008, 10:30 AM
I know that lots of folks are throwing stuff at you, but looking at Greg's book, the beginning template there is as good a start for Oly lifting as anything. Go SS if you just want to get as strong as possible for the slow lifts, but go with Greg's template if you want to get strong for Oly lifting

Oops -- just read that your coach is writing you a program -- go with that.

Emily Mattes
11-01-2008, 01:46 PM
PRs as of November 2008
Back squat: 77.5
Front squat: 65 (for two reps)
Jerk: 55
Clean: 48
Snatch: 38

2008.11.01
Dynamic stretching
Diesel crew shoulder rehab - Day 4
Oly Lifting
Snatch - heavy single
3@15, 3@25, 2@30, 32.5, 35, 38, 40 (f)

Clean - heavy single (skipped the jerk)
3@15, 3@25, 2@30, 35, 40, 45, 50(f)

Back squat - heavy single
3@15, 2@40, 2@50, 60, 65, 70, 75, 77.5, 80(f) - Should have made that 80, but didn't watch my form and everything kind of broke down.

TGU sit-ups: 2x8@25#

Knees-to-elbows (or an approximation thereof): 2x8

Chris Salvato
11-01-2008, 03:01 PM
I didn't realize you had a coach -- thought you were just doing CA WODs...

I defer to them -- coach will go way beyond whatever i can help you with :P sorry to kind of throw a wrench in those gears.

Emily Mattes
11-01-2008, 05:45 PM
I was doing them, as I hadn't had a program at the time and I wasn't sure if I was going to get one--my coach is currently applying to med schools so he's extremely busy! So it wasn't a wrench in the gears at all. Like I said, I appreciate all opinions about my programs.

Emily Mattes
11-03-2008, 07:59 PM
2008.11.02: Sorely needed rest
---------------
2008.11.03
Dynamic stretching
Diesel Crew shoulder rehab - Day 5
Olympic Lifting
BS
2x2@72

Snatch pull
2x2@55

Whole bunch of tall snatch, squat snatch practice w/ 15, 25

Press
4x4@32

Body rows - max sets: 5, 4, 7 (on a higher setting)

Single arm rows - 10@30#, 2x5@40#

Russian twists - 1x10@15#, 2x10@20#
----------------

I think I'm going to start doing a bit of yoga on rest days. I could use the flexibility and stability work.

Emily Mattes
11-04-2008, 04:56 PM
2008.11.04 - ELECTION DAY ELECTION DAY ELECTION DAY
Dynamic stretching
Diesel Crew shoulder rehab - Day 1
Olympic lifting
Tall snatch, squat snatch practice with bar. The work with my coach yesterday was great, I can squat snatch now!

Snatch balance - heavy single
3@15, 3@20, 3@25, 30, 35, 40, 40, 40 (stayed at 40 to try to get the speed I wanted)

Tall clean + jerk + mid-hang clean + jerk
32.5, 32.5, 32.5, 32.5

Barbell rows (under the boob)
6@40, 5@45, 4@40, 4@42 (dropped weight to improve form)

Metcon - 8:24.40
20-15-10
Burpees
Jumping pull-ups

Burpees felt strong; normally I suck at burpees! Good times!

Also:
ELECTION DAY ELECTION DAY ELECTION DAY ELECTION DAY
ELECTION DAY ELECTION DAY ELECTION DAY ELECTION DAY
ELECTION DAY ELECTION DAY ELECTION DAY ELECTION DAY
ELECTION DAY ELECTION DAY ELECTION DAY ELECTION DAY
ELECTION DAY ELECTION DAY ELECTION DAY ELECTION DAY
ELECTION DAY ELECTION DAY ELECTION DAY ELECTION DAY
ELECTION DAY ELECTION DAY ELECTION DAY ELECTION DAY
ELECTION DAY ELECTION DAY ELECTION DAY ELECTION DAY
ELECTION DAY ELECTION DAY ELECTION DAY ELECTION DAY

Emily Mattes
11-05-2008, 09:27 AM
2008.11.05
Dynamic stretching
Diesel Crew shoulder rehab - Day 2
Oly lifting
Did some warm up work with the bar, broomstick, and warmed up to a 60 FS

FS - 1@68 (PR, with definitely more in the tank!)

Rack Jerk
3x2@37.5

Metcon - Don't have a watch, but rowed a total of 1283 for 5:15
3 rounds
200m row
10 jumping pull-ups

2 min rest

2 rounds
300m row
10 22.5'' box jumps
--------------------

I have been having the most ridiculous meat cravings. About an hour after my workout yesterday I was caught between wanting to sleep and wanting to eat a cow. If they only offered beef via IV!

------------------------

Sweet Christmas. I did this workout this morning and as of about 5:00pm I feel like crap. Tired, everything is achy, energy levels suck. I don't think I should be surprised. This is the first time I have attempted a heavy lifting program like this, I'm on the fourth week of a strength cycle, and I haven't been eating or sleeping in a way to support the massive training increase. Something I'll have to keep in mind for the future.

Emily Mattes
11-07-2008, 08:50 AM
2008.11.06 REST
----------
2008.11.07
Dynamic stretching
DC shoulder rehab - Day 3
Oly Lifting
Snatch + power snatch
27.5, 27.5, 27.5, 27.5

OHS
45, 45

40s hold w/ 100-105# bar (not sure if gym bars upstairs are 40# or 45#)
40 Russian Twists - 15#
15 hanging leg raises (cruddy form)
Was about 30s into another hold with the 100-105# bar when I lost balance and almost threw out my back trying to catch the bar in the squat cage. Made a lot of noise and was already pretty exhausted, so decided to go home.

Feeling pretty run down all of a sudden, I've been pushing myself pretty hard for about five weeks so it might be time for a back-off week. I'll see how I feel at the end of this weekend.

Emily Mattes
11-08-2008, 08:33 AM
2008.11.08
Dynamic stretching
Olympic Lifting
Snatch - Max set
15, 20, 25, 32.5, 35, 36, 37.5, 39.5(f), 39.5(f), 40(f)

C&J - Max set
35, 42.5, 45, 47.5, 50(f), 50(f), 50(f)

Back squat - Max set
3@15, 3@35, 3@45, 2@60, 70, 72.5, 76, 78, 80, 82(f)


Crap, crap, crappity crap. I'm happy about the 80kg PR on the back squat, but everything else kind of sucked. I wasn't fast and aggressive enough under the bar and psyched myself out.

Emily Mattes
11-10-2008, 05:39 PM
Switching notation to Performance Menu notation to make things easier for everyone.

2008.11.09 REST
----------
2008.11.10
Dynamic stretching
Olympic Lifting
Snatch
25x3x2, 25x2, 25x1, 37.5x1x3, 37.5(f)

C&J
35x2x3, 45x1x4

FS
(60x2, 65x1) x 5

TGU sit-ups
20#x10, 25#x10x2

Snatch deadlift
52.5x3x3


Haven't received a workout from my coach yet, so I'm going ahead with the CA WOD Bulgarian cycle. However, to compensate for my lack of technique, I'll be increasing squat volume and adding extra exercises.

Here's the rough plan for what I'm adding:
Monday - Deadlifts (3x3)
Tuesday - Presses (5x3 OR 3x3, haven't decided), Body rows (3 x max)
Wednesday - Pulls (3x3)
Friday - RDLs or barbell rows, still thinking about rep scheme

Of course, this has the potential to seriously, seriously kick my ass, so I'm going to listen to my body. And when my coach puts together my workout, I'm switching to that.

Emily Mattes
11-11-2008, 06:53 PM
2008.11.11
Dynamic stretching
Olympic Lifting
Snatch balance - heavy single
15x2, 25x2, 30x2, 35x2, 40, 41, 42.5(f)

Snatch
Supposed to be a different rep scheme, but I was frustrated with my inability to do squat snatches at higher weights so I decided to start at a low weight and work up, kilogram by kilogram, repeating at each weight until I squat snatched it.

25x2x3, 34(power), 34(p), 34(squat), 34(s), 35(f), 35(p), 35(p), 35(s), 35(s), 36(s), 36(p), 37(p), 37(s), 37(s), 38(f), 38(f)

At this point, I realized I was getting kind of burned out and moved on to cleans.

C&J - totally weak from all those snatches
40x1x2, 42.5x1x2

Push Press
37.5x3x4, 40x3

Body Rows
Started doing max sets, then deteriorated into experimenting with various heights and grips of the bar. So one set was 14, the next 5, the next 7, etc.

Metcon (~6:00-8:00?)
20-15-10 of
Jumping sit-ups
Jumping pull-ups

Emily Mattes
11-12-2008, 04:02 PM
2008.11.12
Yoga: ~15 min (in the morning)
Dynamic stretching
Olympic lifting
Snatch balance (5s pause at bottom): 35x2x2

Snatch: 25x3x3

Snatch + OHS (5s pause): 35, 37.5, 38, 39(f), 39(f), 39(f), 35

Clean: 35, 40, 45, 47.5, 47.5, 50(f), 50, 51

Snatch pull: 54x3x2, 54x3 (standing on 6'' blocks)

FS: 65x2x5

Back extensions: 3x15

I am really, really happy that tomorrow's a rest day.

Emily Mattes
11-13-2008, 01:21 PM
2008.11.13 REST
Yoga: ~20:00 of light stuff

Rest days are difficult. On the one hand, they're good for me. On the other hand, I want to be lifting. Lifting all the time. Lifting lifting lifting. Lifting. Lifting!

Emily Mattes
11-14-2008, 06:26 PM
2008.11.14
Yoga: ~20min (light) (in morning)
Dynamic stretching
Olympic lifting
Snatch, snatch balance warm-up with 25, 30

Snatch: 35, 37.5, 37.5*, 37.5, 35
*At this point coach worked tall snatch drills with broomstick and bar with me before moving on to next set

Cleans: 35, 45, 50(f), 45, 50, 52, 55(f), 45, 55(f)*, 53(f), 53
*At this point did a lot of clean practice with the hook grip at 45, 50 before moving on to 53 attempt

RDLs: 45x4x4

Very happy with the workout today, my cleans are feeling better and though my snatch didn't go up the broomstick work helped a LOT for getting the correct feel down of getting under the bar.

Metcon
3 rounds of
500m row
10 halfmoons with 45# plate

No watch timer, but did 1551m in 6:21 on the rower.

Emily Mattes
11-15-2008, 07:40 AM
2008.11.15
Dynamic stretching
Olympic Lifting
Snatch + OHS w/ 5s pause: 25x3, 25x2, 35, 38, 38, 38

Clean: 35x2, 45x2, 50, 52(f), 51, 51

BS: 50x3, 60x2, 70, 75x2, 75x2(f on 2nd rep), 72x2(f on second rep)

Skipped metcon, as we needed to go pick up boyfriend's friend at the train station. Workout was kind of crappy today. I chalk it up to not eating beforehand and having a 7:00am workout after finishing yesterday's workout at 9:00pm.

Arden Cogar Jr.
11-17-2008, 06:43 AM
Emily,
I've found the same thing in regards to doing late night, then morning workouts afterward. It's like you have no go, if that makes any sense?

On your morning workouts, do you normally eat anything before hand? I do, but I'm a cow, so it's all relative.

All the best,
Arden

2008.11.15
Dynamic stretching
Olympic Lifting
Snatch + OHS w/ 5s pause: 25x3, 25x2, 35, 38, 38, 38

Clean: 35x2, 45x2, 50, 52(f), 51, 51

BS: 50x3, 60x2, 70, 75x2, 75x2(f on 2nd rep), 72x2(f on second rep)

Skipped metcon, as we needed to go pick up boyfriend's friend at the train station. Workout was kind of crappy today. I chalk it up to not eating beforehand and having a 7:00am workout after finishing yesterday's workout at 9:00pm.

Emily Mattes
11-17-2008, 10:27 AM
When I do morning workouts, I rarely have time for an actual meal but I try to at least have a protein shake or something. The feeling of having at least a little in my stomach makes a big difference.

Arden Cogar Jr.
11-17-2008, 12:26 PM
When I do morning workouts, I rarely have time for an actual meal but I try to at least have a protein shake or something. The feeling of having at least a little in my stomach makes a big difference.

I usually have my whey and some form of fruit along with my EFA's. seems to help a lot.

Have a great day.

All the best,
Arden

Emily Mattes
11-17-2008, 06:39 PM
2008.11.16 REST
------------
2008.11.17
Yoga: ~20:00 (morning)
Dynamic Stretching
Olympic Lifting

Today was a coaching extravaganza! Leo Totten and Dave Miller came down with a bunch of lifters to lift with us, Mary, Jordan, and Doug were there, and so was Mike, the East Coast Gold masseuse. He worked on my shoulders and upper back. Lots of good lifting everywhere--a guy named Adam squatted 195! Madness!

Did a lot of technique work on the squat snatch, learned to do it off blocks to help improve my speed, and Leo taught me to split jerk. An excellent night.

Snatch: 25x3, 30x3, 35x3x2, 37x3, 39x3 (fail on 2nd rep, made 3rd), 40x2, 42(f), 42(f), 42(f)

Clean: 35x3, 45x3, 50x2, 51, 52, 52(f), 52(f)

BS: 70x2, 71x2, 72x2x3

Split jerk practice with 15, 35

Snatch practice off blocks using 25-35, stopped when it started to seriously strain my wrist

Chin body rows: 3 max sets - 6, 5, 5
Back extensions: 3x15

Skipped deadlifts as I figured I did enough today.

Emily Mattes
11-18-2008, 10:07 PM
2008.11.18
Dynamic Stretching
Olympic Lifting

DNF! Felt poorly from the beginning of the workout and by a third of the way through I was missing weights all over the place, weights I did with ease yesterday (like almost dropping 35 directly on my head). My coach warned me this might happen after yesterday's workout. Anyway, decided to quit before I got more frustrated and just try the workout again tomorrow.

Emily Mattes
11-20-2008, 06:55 PM
2008.11.19-20 Real life has interfered with my workout schedule. I pulled an all-nighter for a midterm between Tuesday and Wednesday, and I felt in no shape to work out Wednesday or today. I'm going to do a little yoga tonight and then return tomorrow to weightlifting.

Emily Mattes
11-26-2008, 06:52 AM
2008.11.21-24 Too much school work, decided to focus on that and take a rest week (if you can call a week of sleep deprivation and crappy eating a rest week :( )
-------------
2008.11.25
Dynamic stretching
Dot drill
Olympic Lifting
Was getting dizzy spells any time I picked the bar off the floor, worsened to the point where I wasn't really able to pull off any cleans. I figure it's because it's my first day back (I hope).

OHS - heavy single: 15x5, 25x3, 35, 40, 42.5, 45, 47.5

Snatch: 15x3, 25x3, 30x2, 35, 35, 38(f), 36, 35, 25x3x2 (worked on squat snatch)

Clean: 35x3, 45x2, 50(f), 50(f), quit here due to dizzy spells

Push press: 38x3x2, 40x3, 41x3, 42x3

Body rows - max sets: 10, 8, 8

Metcon: 4:04.97
3 rounds of
10 walking lunges
10 22.5'' box jumps

Emily Mattes
11-26-2008, 08:06 PM
2008.11.26
Yoga (in the morning): ~15:00
Dot drill
Dynamic stretching
Olympic lifting
Snatch (off of knee-high blocks): 25x5, 30x3x2, 32.5x3, 35x3, 37.5x2, 35x2, 36x2, 36, 37.5x2, 35(f)

Working on speed here, having lots of trouble with it. Dizziness again.

Clean: 35x3, 40x3, 45x2, massive series of fails, 35x4, more dizzy spells, coach told me to move on.

FS: 65, 58x3, 66, 62x2, 67, 60x3, wanted to do more but started getting sharp pains in knee, coach said move on.

RDLs (snatch grip): 45x3x2, 40x3, 47.5x3x3

Olympic lifting pretty atrocious, but powered through dizzy spells as I figured the only way I was going to get used to lifting again was if I lifted. Didn't feel like doing metcon, but did it anyway--again, I figure if I push myself now I'd get back into it faster. Not sure what's going on with the knee.

Metcon: ~8:00
3 rounds of
20 jumping pull-ups
15 50# kettlebell swings

--------------

Low energy, random aches and pains, dizzy spells, have no idea what the hell is going on but I feel awful. I think I'll fast tomorrow (couldn't do Thanksgiving plans because of homework), make sure I have something healthy to break it with. And start taking fish oil again. This is probably the poor diet and lack of sleep the last week as much as anything else.

Emily Mattes
11-28-2008, 02:52 PM
2008.11.28
Dot drill
Dynamic stretching
Olympic lifting

Snatch (off blocks, knee high): 25x3, 25x5, 25x3
Drop snatch: 25x3
Snatch (BK): 25x4, 25x3
Snatch (off blocks, knee high): 25x3, 30x3x2, 35x1x4, 35x3x2, 36(f), 36x1x2

Clean + push jerk + jerk: 35, 40x2, 45x1x3, having lots of issues here so quit cleans and decided to just focus on jerks

Push jerk + jerk: 45x1x3

Clean pulls: 60x3x3

Lifting feeling slow and sad today. I think I burned myself out during my warm-up. Too much warm-up, not enough higher-weight lifts.

Metcon: ~9:15
4 rounds of
300m row
10 (1 push-up + 4 mountain climbers)

Push-ups KILLED me. Don't know why.

Emily Mattes
12-02-2008, 01:48 PM
2008.11.29-30 Nada

2008.12.01
Yoga: ~15minutes

2008.12.02
Dynamic stretching
Dot drill
Olympic Lifting - Everything done off of blocks (BK) unless noted otherwise
Tall snatch drills with 15
Drop snatch drills with 25
Snatch: 25x3, 25x5, 35x1x2, 37.5(f),, 37.5x1x3, 40x2 (pulls), attempted snatch at 40 and failed miserably

Clean & Jerk: 35x3, 45x2, 48, 50, 52 (missed jerk)

FS: 20x3, 40x3, 50x3, 60x2, 68x1x5

Body rows (max sets): 4, 5

Overhead situps: 10@20#, 2x10@30#

Deadlifts (standard): 80x3x2, 85x1 (failed on 2nd rep), 85x1 (failed on 2nd rep), 80x3

Held off on doing tons of snatches today, and my cleans felt great. Wotta surprise!

Emily Mattes
12-03-2008, 08:32 PM
2008.12.03
Dynamic stretching
Dot drill
Sots press, over-under training (over-under are putting a weighted bar on rails on a squat rack, then pulling myself under the bar to practice the feel of the third pull)

Snatch: 25x4, 25x3, 30x3, 25x2, 38, 39(f)x2, 39, 39(f), 37(ugly), 35

C&J: 35x3, 45x2

Clean: 50, 52, 50

Push press: 40x3, 42x3, 45x3, 46x3, 45x3

Body rows (max sets): 9, 6, 5

Metcon ~4:40-4:50
3 rounds of
10 1-arm dumbbell snatches, 30#
30s plank w/20kg weight

Brandon Oto
12-04-2008, 10:59 AM
Hey Emily, I hear you're trying to imitate an anthive in total workload. Confirm/deny?

Emily Mattes
12-04-2008, 11:31 AM
Erm, am I doing too much? I'm not good at judging these things.

Brandon Oto
12-04-2008, 12:14 PM
What sez your body?

Emily Mattes
12-04-2008, 12:59 PM
Well, if I overdo my warm-up exercises--like I did way too much snatch work on the 28th--then I'm burned out for the rest of the workout. But yesterday felt fine. I need a LOT more sleep, nine hours or more feels best, but during the day otherwise I'm feeling a-OK.

Emily Mattes
12-04-2008, 04:10 PM
2008.12.04
Dynamic stretching
Dot drill
3 x (5x 2 shrugs + tall snatch, 6 Sots press) - with kiddie bar

C&J: 35x3, 45x2, 50x2 (pulls), 50, 54

Snatch + OHS w/ 2s pause: 35x3, 35x2

Snatch: 37.5x1x2 (crappy)

OHS: 37.5x2
Drop snatch: 25x3, 30x3 (fail on 3rd rep)

FS: 50x3, 60, 65, 69, 73(f), 72(f) - wanted 75, but wasn't happening.

Snatch pulls: 50x3x3

Metcon
10-8-6-4-2 of
Jumping pull-ups
23'' box jumps

Chris Salvato
12-04-2008, 07:25 PM
Excuse me for not thumbing through your log as thoroughly as I should have...

but what is the Dot drill?

Emily Mattes
12-04-2008, 08:00 PM
It's detailed here (http://www.performancemenu.com/articles/index.php?show=shorty&shortyID=44), I use it as a warm up.

Brandon Oto
12-05-2008, 02:32 PM
I've been wanting to do some dot drills, but I can't think of a good way to arrange it without painting the ground or something. I don't want to buy a mat.

Emily Mattes
12-05-2008, 03:59 PM
I took athletic tape and put it on the ground of the gym where I work out. It's three platforms in a converted racquetball court--neither my coaches nor the gym the court belongs to cares, so I'm lucky.

2008.12.05
Dynamic stretching
Dot drill
3x (2 shrugs + tall snatch, 6 Sots presses) with kiddie bar

Drop snatch: 25x3
Snatch: 25x3x2
Snatch + 10s hold at bottom: 35x1x3

C&J: 35x3x2, 48x1x3

RDLs (snatch grip): 45x4x2, 47.5x3x2, 50x3

No metcon, shoulder bothering me. Should get back to doing rehab/prehab stuff.

Brandon Oto
12-05-2008, 11:29 PM
Tape's a nice idea. Might try that. About how big is the "box" supposed to be?

Emily Mattes
12-06-2008, 07:10 PM
In the article it says 2'' by 3'', with the dots placed at each corner and one directly in the middle.

-----------------

2008.12.06
Meet/workout today - basically, do single reps of snatches and clean and jerks with rest in between until you couldn't do any more weight. I did pretty terribly, I'm still crippling my lifts by habitually catching them in the power position rather than the squat, and my speed remains like molasses. I could tell my coach was getting frustrated, and she says she's going to be writing a program for me instead of me just doing the CA WODs--she says I need something more specialized. That is a nice way of saying "a remedial lifting program." Medium weight with lots of volume, focusing on technique.

I'm not a natural athlete in any sense so it takes me about two or three times as long as most other people to learn movements, and I don't respond to cues as well as other lifters. It makes things difficult for all involved.

Well, I'll likely be attending Greg's seminar in DC come January, so if I'm not any better by then he'll be meeting his greatest challenge yet!

Arien Malec
12-06-2008, 07:59 PM
Well, I'll likely be attending Greg's seminar in DC come January, so if I'm not any better by then he'll be meeting his greatest challenge yet!

I'm doing a session with him in January, and I've probably got you beat for challenge. I've raised my snatch 15lbs in 8 months, and since I'm still doing less than 3/4 my bw....

Emily Mattes
12-08-2008, 06:30 PM
2008.12.07 REST

2008.12.08
Dynamic stretching
Dot drill
Bunch of technique work - scarecrow cleans, tall cleans, cleans off of boxes, straight-legged deadlifts, split jerk work. Nothing higher than 40, just a lot of volume. I am bound and determined to get things right, dammit.

Those straight-legged deadlifts, though, man. I didn't realize that my hamstring flexibility was that bad, and those really do a number on your legs.

Also, did some front squats with my heels blocked (in addition to the weightlifting shoes) and I really, really, really need to get my ankle stretched. Coach figured I could get a significant PR just by blocking my heels. It was the first time I'd ever felt my core worked during the front squat, because I was finally upright enough that I didn't immediately fall forward once I hit the limits of my ankle flexibility.

Chris Salvato
12-08-2008, 07:27 PM
2008.12.07 REST

Those straight-legged deadlifts, though, man. I didn't realize that my hamstring flexibility was that bad, and those really do a number on your legs.

Oh man..I definitely feel you on that....and I have full splits in all 3 directions lol

I did RDL (not SLDL but close..) the other week for the first time since I have to avoid deep knee flexion with my knee and I figured it would be a good posterior chain workout...

OMG...

Definitely hits those hammies and glutes. I love it because I have a glute activation problem...but it makes the glutes/hammies SORE AS HELL :P

Emily Mattes
12-09-2008, 08:42 PM
2008.12.09
For various reasons couldn't make it to my regular gym, so I had to use my school's crappy gym. No squat racks, no platforms, no deadlifts or any powerlifting or Olympic lifting allowed. So, workout was easy and limited today.

Dynamic stretching
Olympic lifting
Drilled scarecrow cleans and snatches, tall snatches with 20# bar

4 sets of [3x (2 shrugs + tall snatch), 6 Sots presses] with 20# bar

Body rows: 3x10

Metcon - 4:49.91
3 rounds of
10 55# dumbbell swings
10 dumbbell push presses, 35#/arm

--------

Also, today got another reminder of why I do all this. I'm part of Big Brothers/Big Sisters, and took my LB to a holiday party at the local football stadium. At one point, I ran from one end of the field to the other, scooping him up directly in the middle to charge the rest of the way without breaking stride and "touchdown" on the other end. I surprised myself with how easy it was, and I don't know if two years ago, before I started getting into fitness, I would have been able to do that with a fifth-grader. Ultimately, that's what my fitness goals are centered on: Being able to roughhouse and play and do the kinds of things that make life worth living. Numbers only matter is as much they reflect that.

Emily Mattes
12-10-2008, 06:34 PM
2008.12.10
Dynamic stretching
Dot drill
Sots presses with kiddie bar
Snatch work with coach, kiddie bar-31kg - tall snatch, snatch balance, snatch off of blocks (knee height) (whole lot of snatch off blocks)

Single-Leg Deadlifts: 25x5, 35x5x3

FS (heels blocked): 35x5x2, 39x5, 48x3, 56x2, 61, 66, 70, 72.5, 75(f), 75

So, this week we discovered by blocking my heels even further my front squat position is perfect, and I added 6kg to it. I need like five degrees of ankle flexibility.

Also, coaches adjusted my squat position after I front squatted--I'm going to try catching and squatting even wider now. It feels a lot more stable.

Metcon - 8:17.62
3 rounds of
10 TGUs, 45# (used dumbbell, held it on my shoulder like a sandbag)
10 box jumps, 22'' box jumps

Chris Salvato
12-10-2008, 07:03 PM
grats on troubleshooting your problem! Now time to stretch those damn ankles :P

Emily Mattes
12-11-2008, 02:43 PM
2008.12.11
Dave Miller visited today! I didn't really have a program, so I just messed around mostly.

Dynamic stretching
Dot drill
Sots press with kiddie bar
Tall cleans with kiddie bar, 15

Cleans off boxes (knee high) - A bunch of triples, quadruples, at 20-35 (not sure of how many)

Jerk Balances - 25x4x2, 30x4x2

RDLs (snatch grip) - 40x4x2, 45x4x2

Emily Mattes
12-12-2008, 06:37 PM
2008.12.12
Dynamic stretching
Dot drill
Olympic lifting
Sots press, scarecrow snatch, tall snatch work with kiddie bar

Snatch triples, doubles, singles, ranging from 25 to 45 (PR!)

BS - 15x5, 35x5, 45x5, 55x3, 65x3x3

The conclusion of remedial lifting technique week is that I needed it, and it worked really, really well. Mary (one of my coaches) has improved my technique by about a billion, and it is evident in my lifts. The 45 PR went up like a dream and I definitely could have done more. The back squats also felt really strong. In general, I'm much snappier and more consistent and can't wait until next week to continue.

Now, I will be throwing myself in the library all weekend for finals.

Emily Mattes
12-15-2008, 07:19 PM
2008.12.13-14 REST

2008.12.15
Dynamic stretching
Diesel Crew shoulder rehab - Day 1, 2 rounds
Dot drill
Olympic lifting
Sots presses with kiddie bar - 3x10
Scarecrow cleans, tall cleans with kiddie bar - 5x4 each

Clean (K) - 25x3, 30x3, 35x3x2, 40x3x2

Clean pulls (BK) - 40x3, 35x3

Cleans (BK) - 35x4, 40x3x2

Clean pull + clean - 44x3

Cleans (HK) - 45x3x2

Cleans (BK) - 45x3

Straight-legged deadlifts - 35x10x3

BS (2s pause) - 35x5, 45x5, 65x3, 66x3, 67x3, 60x3

Emily Mattes
12-16-2008, 03:56 PM
2008.12.16
No time for real lifting due to finals.

Dynamic stretching
Handstand work - a friend saw me in the gym and decided to teach me to do handstands after I told him I couldn't. And lo and behold, I did! Up against the wall, but I held the position a few times. It was awesome, but killed my shoulders for the metcon.
Sots press w/ 20#, 30# pre-weighted bar, some OHS, some back squat

Metcon - 13:38.59
10-16-20 of
Dumbbell swings, 50#
Dumbbell clean + push press, 35#/arm

Argh, just read comments for this metcon. Apparently I was supposed to do the cleans and presses one arm at a time, and split the reps between them. That would explain why this took so long and kicked my ass so hard. The cleans were also power cleans more than full squat cleans.

Emily Mattes
12-17-2008, 07:18 PM
2008.12.17
Dynamic stretching
Dot drill
Olympic lifting
3 x (2 shrugs + tall snatch + 6 Sots press) with kiddie bar
Scarecrow snatches, tall snatches with kiddie bar and 15kg bar

Snatch (HK) - 20x3, 25x3, 30x3x2, 25x6x2, 30x3

Snatch (K) - 25x3x3

Snatch (BK) - 25x3x2

Snatch (mid-calf) - 25x3, 30x3x2

FS - 40x5, 50x3, 53x3, 56x3, 60x3, 65x3

Push press - 41x3, 44x3, 46x3, 45x3, 46x3

Metcon - 7:43.35
3 rounds of
15 kettlebell deadlift high pull, 50#
20 one-arm dumbbell snatches, 30# (went light as I've never done these before)

Emily Mattes
12-19-2008, 10:00 AM
2008.12.18 REST

My shoulders starting hurting after the workout on the 17th, and they're still bothering me. It's weird, I'm OK moving my arms up and down but not rotating them. If you imagine holding your arms at your sides, palms facing you body, and then rotate your arms so your palms are facing forward or backward, that's the type of rotation that makes 'em hurt.

Interestingly enough, my right shoulder started out worse, then my left shoulder hurt, and today my right shoulder feels almost 100% but my left shoulder is fairly bad.

I am still not sure if this is injured-something pain or muscle soreness pain. I did some slightly heavier scarecrow snatches on Wednesday that may have caused issues. I'll see how the cleans feel in my workout today.

This is entirely my fault for not keeping up with the rehab program.

Emily Mattes
12-19-2008, 04:10 PM
2008.12.19
Tweaked my shoulder two days ago, so kept it light. High reps on all the leg shit since I'm working form. Workout felt good but I'm still moving too slow.

Dynamic stretching

Olympic lifting
Scarecrow, tall cleans with broomstick & kiddie bar

Cleans (HK) - 25x4x2, 35x3
Cleans (K) - 35x3x3, 40x3
Cleans (BK) - 35x3x2, 40x3x2
Cleans (mid-calf) - 35x3x3, 40x3x2, 44x3

Straight-legged deadlifts - 35x6 (FAIL), 25x10x2, 30x10

BS: 35x10, 45x8, 50x8, 55x8

Barbell rows - 20x10x2, 25x10 (my back is so weak :( )

Emily Mattes
12-20-2008, 12:17 PM
After a whole bunch of myofascial release stuff on my shoulder yesterday it feels a lot better.

2008.12.20
Dynamic stretching
Diesel Crew shoulder rehab - Days 2 & 3, 2 rounds each

Olympic lifting
Scarecrow snatches, tall snatches, 7.5kg bar

Snatch (HK): 25x3x2
Snatch (BK): 25x3x2, 32.5x3, 35x2, 37.5x2, 40(f), 35

FS: 40x5, 48x4, 53x3x2, 64x2, 68x2

Pressing drop snatch: 7.5x5, 15x4, 19x4, 22x3

Metcon - 7:02.19
5 rounds of
200m row
8 barbell rows, 22kg

Emily Mattes
12-21-2008, 06:32 PM
2008.12.21 REST

Today, I calculated that prior to seriously pursuing my Olympic lifting training on 9/28/2008, I only worked out 158 days between effectively starting Crossfit on 6/6/2007 and then. That's out of around 490 days or so, or maybe 32%.

Jesus Christ, I'm surprised I made any progress during that time. But by then my military press was up to at least 80 for 3, squat at at least 145 for 5, and deadlift at 173 for 3.

On the one hand, I feel bad for being so lax about my training. On the other hand, I'm excited about what lies in store for Olympic weightlifting if my training is consistent, as those aren't bad numbers given the small amount of training and I feel like my strength could go places.

(No comment on conditioning workouts. >_< )

Emily Mattes
12-22-2008, 10:02 AM
I'm starting two-a-days for the next month-and-a-half. I'm not sure how this is going to go, I'll feel it out.

2008.12.22
MORNING
Diesel Crew shoulder rehab - Day 4
Agility drill
Olympic lifting
Drop squats: 4x10
7.5 x (3 scarecrow snatches + 6 Sots press) x 3
7.5 x (2 shrugs + tall snatch + 3 Sots press) x3
Tall snatch: 7.5x3x4
2 shrug + tall snatch: 15x2x3
Snatch (HK): 20x3x2, 25x3x3
Snatch (mid-calf): 20x3x2, 25x3x2, 25x3, 30x1x2
Snatch (HK): 30x1x2
Jerk balance: 20x3x2
Jerk splits: 20x3x3

EVENING
Scarecrow cleans: 7.5x5x3
Tall cleans: 7.5x5x3
Cleans (mid-calf): 25x3x3
Cleans: 25x3x2, 30x3x2, 35x3x3, 37.5x3, 45x2, 47.5, 50, 50, 52.5(f)
Cleans (HK): 35x3, 35
SLDLs: 25x10, 27.5x10, 30x10, 32.5x10
BS: 50x5, 55x5, 60x5, 65x5, 75x2.5 (failed last rep), 75x3
Barbell rows: 25x10, 20x10, 22.5x10

Emily Mattes
12-23-2008, 05:39 PM
2008.12.23
Drove up to lift with Leo Totten at his Pennsylvania headquarters! Fun times! Ate Chick-fil-A on the way back after months and months and months without fast food and then did a metcon! NOT FUN TIMES.

Dynamic stretching
Olympic lifting
Snatch: 25x3x2, 29x3x2, 32x3x2, 30x2
Clean: 30x3
C&J: 35x3, 39x3, 42x2, 45x2x2
2 shrugs + tall snatch: 15x3x4
Drop snatch: 15x4
Heaving drop snatch: 15x3

Tested vertical jump, got 17''. However, my fellow lifters said I'm pretty horribly coordinated for this, I don't put my hand up at the apex of my jump. It's the first time I've ever done vertical jump testing and I'm not coordinated to begin with, so that isn't surprising.

Metcon - 9:26.69
4 rounds of
250m row
7 power clean + push press, 30kg

Emily Mattes
12-24-2008, 03:03 PM
Today. Oh today. Tomorrow is a rest day. After the past couple of days I'm thinking the conditioning workouts are going to be cut back, if not cut out entirely. I'll see my new program on Friday and then assess.

2008.12.24
MORNING
Dynamic stretching
Dot drill
Olympic lifting
2 shrug + tall snatch: 7.5x3x2, 15x3x2
Push press: 40x5x3, 41x5, 35x5 (dropped weight to work on form)

Jerk support + recovery: 75#x3, 85#x3x3

Squish squats: 65#x3, 75#x3, 95#x3x2, 100#x3, 110#x3

Dumbbell rows on hyperextension thing: 20#x10, 40#x5x4

AFTERNOON
Dynamic stretching
Olympic lifting
2 shrug + tall snatch: 15x3x3
Drop snatch: 15x3, 25x3x3
Snatch: 25x3x3, 27.5x3x2, 30x3, 32.5x3, 35x2

Cleans: 35x3x3, 37.5x3x2, 40x3x2

Metcon - 4:31.91
3 rounds of
10 halfmoons, 45# plate
10 clapping push-ups, elevated (hands, not feet!)

Emily Mattes
12-26-2008, 06:09 PM
2008.12.26
MORNING
Dynamic stretching
Diesel Crew shoulder rehab program, Day 5 - 2 rounds
Olympic lifting
Warm-up with tall cleans, 7.5kg bar

C&J (HK): 34x(2+1), 39x(2+1), 45x(1+1), 39x(2+1), 45x(1+1), 48x(1+1)x2

FS: 37.5x4, 45x4, 52.5x4, 60x3, 68x3x2

Snatch push jerk behind head: 25x6, 30x6, 35x6, 40x6

EVENING
Dynamic stretching
Olympic lifting
Warm-up with tall snatches, 7.5kg & 15kg bar

Snatch: 25x3, 27x3, 32x3, 36x2, 38x2x2

C&J: 28x(2+2), 34x(2+2), 40x(2+1), 45x(1+1), 48x(1+1), 49x(1+1), 51x(1+1), 51x(1+1)--push pressed that instead of jerked because I was lame

Emily Mattes
12-27-2008, 11:46 AM
2008.12.27
WORKOUT
Diesel Crew shoulder rehab program - Day 1, 2 rounds
Olympic lifting
Warm-up with tall snatches, 15kg bar

Snatch: 25x3, 27x3, 32x2, 36x2, 38x2x2, 25x3x3 (worked on keeping bar close)

Snatch pulls to knees (2s hold at knees): 27x5, 32x4, 36x3, 40x3x2

BS (2s pause at bottom): 42.5x4, 55x3, 64x3, 72x2, 76x2, 77x2

Hyperextension rows: 60#x6, 50#x6x3

Metcon
4x60m(?) sprints

Emily Mattes
12-28-2008, 05:02 PM
2008.12.28
Yoga! Did a one hour class. It was more strenuous than expected. I think I was hoping for more relaxation/stretching, less holy-crap-I-cannot-keep-my-balance movements. But it was fun nonetheless. If I have time and feel OK I'll go back next week.

Emily Mattes
12-29-2008, 05:25 PM
Head Coach Leo came in, and that is always a good time. I'm going up to his facility in Pennsylvania tomorrow.

2008.12.29
MORNING
Dynamic stretching
Olympic lifting
Warm up tall snatch w/ 7.5kg, 15kg bar

Snatch: 25x3, 29x3, 33x3, 36x2, 38x2, 40, 40, 40(f)x2, 35x3, 40

Snatch pulls (BK): 36x5, 41x4, 46x3x3, 46x5, 46x3x2

Hyperextensions: 3x10

AFTERNOON
Dynamic stretching
Diesel Crew shoulder rehab - Day 2, 2 rounds
Olympic lifting
BS: 42.5x5, 55x5, 64x4, 72x4, 73x4, 74x4 <-- last tested max back squat is 80 so this SUCKED.

RDLs (clean grip): 40x6, 45x6, 51x6, 57x4, 60x4, 62x4

Press behind neck (split jerk position): 30x6, 29x6x3

Emily Mattes
12-30-2008, 06:00 PM
Ride had a flat tire, so I couldn't make it to Leo's. Will try to go next week!

2008.12.30
Dynamic stretching
Diesel Crew shoulder rehab program, Day 3, 2 rounds
Olympic lifting
Warm up with tall cleans, 7.5kg, 15kg

Cleans (HK): 25x3, 28x3, 34x3, 40x3, 46x3, 49x2, 50x2x2

Clean pulls (2s pause at knees): 43x4, 48x3, 54x2, 48x3, 43x4

FS: 40x5, 52x4, 65x3, 71x1(fail on 2nd rep), 72x1(fail on 2nd rep), 70(f)
Was testing for doubles, but totally failed. I think not enough warm-up, and shouldn't have done a triple so close to my test weight. Plus, burned out from the back squats and RDLs of yesterday's workout. CRAP. Will probably take rest day tomorrow instead of Thursday--gym is open on New Year's so I could work out then.

Due to being burned out, skipped metcon.

Emily Mattes
01-01-2009, 04:42 PM
2008.12.31 REST

2009.01.01
MORNING
Dynamic stretching
Diesel Crew shoulder rehab - Day 4, 2 rounds
Olympic lifting
Warm-up with tall cleans, scarecrow cleans with 7.5kg, 15kg bar

Cleans: 25x3 (HK), 27x3, 32x3, 38x3, 43x2, 48, 51x2, 53x2, 55x2 (PR for a double!), 57(f), 35x2

RDL (snatch): 33x5, 37.5x4, 42.5x3, 47.5x3x3

AFTERNOON
Dynamic stretching
Warm-up with tall snatch, 7.5kg bar

Push jerks: 27.5x3, 33x3, 38x3, 41x3, 44x2, 47x2

Push press (jerks hurting shoulders): 47x2

Clean pulls (BK): 45x5, 51x4, 57x3x3

Reverse hypers: 3x10

Brandon Oto
01-01-2009, 11:05 PM
I'm starting two-a-days for the next month-and-a-half. I'm not sure how this is going to go, I'll feel it out.

o_O

Emily Mattes
01-02-2009, 06:04 PM
Hey! It's actually been going really well. Except for recently, I've been having sleeping troubles unrelated to weightlifting and it's killing my recovery.

2009.01.02
MORNING
Dynamic stretching
Olympic lifting
Warm-up with 7.5kg bar, tall cleans

C&J: 34x(2+1), 40x(2+1), 46x(1+1), 51x(1+1), 40x(2+1), 46x(1+1), 51x(1+1)

FS (2s pause on first rep): 40x5, 48x4, 56x3, 64x3, 65x3x2

Snatch grip push press, behind head, split jerk position: 25x6, 27x6, 30x6, 31x6 (went light as this felt terrible on my shoulders)

AFTERNOON
Dynamic stretching
Olympic lifting
Warm-up with 7.5kg bar, tall snatches

Snatch: 25x3, 28x3, 33x3, 37.5x2, 40, 42(f), 42(f), 35, 42(f), 35, 39, 42(f)--snatches sucking so stopped here

C&J: 28x(2+2), 34x(2+2), 40x(2+1), 45x(1+1), 49x(1+1), 52x(1+1), 56x(1+1), 59(f)x3, 59x(1+0)! PR'd my clean at 59, but missed the jerk. But still got a 56 PR for the jerk. WHEE!

Emily Mattes
01-03-2009, 06:46 PM
2009.01.03
Dynamic stretching
Diesel Crew shoulder rehab - Day 5, 2 rounds
Olympic lifting
Warm-up tall snatches with 7.5kg, 15kg bar

Snatch: 22.5x3, 27x3, 32x3, 34x2, 37.5x2, 40x2, 42x1 (f on 2nd rep), 40x2x3

Snatch pulls to knees (2s pause, on 4'' box): 37.5x4, 42.5x3. 47.5x2, 42.5x3, 47.5x2

BS (2s pause): 42.5x5, 55x4, 64x3, 72x2, 76x2, 86(f), 81(f)
So I was supposed to do 81, not 86, but loaded the bar incorrectly and totally burned myself out for any future 81 attempts. GO ME.

Rows on hyperextension: 50#x8x3

Metcon - No watch, untimed
20-15-10 of
Dumbbell swings, 60#
Jumping pull-ups

Emily Mattes
01-06-2009, 07:45 AM
2008.01.05
Dynamic stretching
Olympic lifting
Scarecrow, tall snatch warm-up with 7.5kg bar
Tall snatch: 15x3x2
Drop snatch: 15x4

Snatch (HK): 25x3x3

Snatch: 25x3, 28x3, 32x2, 37x2, 40, 41, 42, 42(f)x3, 35x2, 42(f), 35x2
Really having trouble with these heavier snatches. Not keeping the bar close or accelerating near the top.

Snatch pulls: 36x5, 42x4, 47x3, 52x3x3
So my snatch pull form is total shit, which is probably why I'm having such issues with my snatch. Not staying back on my heels and I'm shooting my knees forward.

FS: 40x5, 48x4, 56x3, 64x3, 65x3
Easy peasy!

Light workout today! I'm going to start adding in more two-a-days on Wednesday. Tomorrow weather permitting I'm going to attempt to go to Head Coach Leo's again.

Emily Mattes
01-06-2009, 05:55 PM
2009.01.06
Dynamic stretching
Olympic lifting
Warm-up tall snatches with 15kg bar

Snatch: Triples, doubles, singles working from 25 to 39.

Snatch (from hang): Triples, doubles, singles working from 30 to 39

C&J: Triples, doubles working from 35 to 48. Tried to focus on jerk, jerk still messed up.

Metcon - 4:37.57
3 rounds of
~200m run
15 bent-over barbell rows, 50#

Should have gone heavier on those rows.

Emily Mattes
01-07-2009, 07:53 PM
2009.01.07
Going back to making up my own second workouts--so morning workouts are low weight, technique focus.

MORNING
Tall snatch, drop snatch with 7.5, 15
Drop snatch: 25x3x2, 27.5x3, 30x3x2, 32.5x3x2 (kind of heaving at this weight)

Snatch pulls (BK): 32.5x3x2

Snatch pulls (from hang): 25x5x3

And from here just did a lot of hang work with broomstick to 25kg, just trying to get my snatch pull right. Didn't get very far, unfortunately. Still having trouble staying on my heels long enough.

EVENING
Cleans: 31x3, 38x3, 442, 50x2, 54, 56(f), 55, 57, 58
Surprised the last two happened, and the 58 was UGLY.

FS + Jerk: 30x(3+2), 36x(2+2), 42x(1+2), 48
Stopped here because I was getting tremendous shoulder pain from jerks again. I'm pretty sure this happens because I catch them too far forward--again, I don't stay on my heels and push the bar forward during. So moved to just light jerk form work.

Jerks: 35x3, 15x5x2, 25x4x2, 32x3

Jerk pushes (not push jerks!): 35x5, 45x4, 50x4, 55x4
Damn, this is a good drill for staying on my heels and I'm going to do it all the time.

Planks: 20kg x 30s x 3 (three planks held for 30s with 20kg on my back)

George Mounce
01-07-2009, 08:10 PM
Keep up that good work you are doing awesome. I've noticed that with the CA WODs + my 1/2 GOMAD I'm making great gains, but at the same time I'm being cautious and allowing a 2-5% gain based on known maxes rather then going all out for something big. I know I will get there eventually.

Awesome log!

Emily Mattes
01-07-2009, 09:41 PM
Thanks George! Patience is still something I struggle with and I would do well to focus a little more on your approach.

I am a little frustrated because right now I'm losing weight and I'm trying to find that magic calorie intake that'll help me continue to lose without totally crippling my lifting. But I guess it's what any lifter trying to get to a lower weight class goes through.

George Mounce
01-08-2009, 03:42 AM
Thanks George! Patience is still something I struggle with and I would do well to focus a little more on your approach.

I am a little frustrated because right now I'm losing weight and I'm trying to find that magic calorie intake that'll help me continue to lose without totally crippling my lifting. But I guess it's what any lifter trying to get to a lower weight class goes through.

Unfortunately for you, thousands of years of something smart gave our bodies the ability to adjust to changes in intake. So you could eat 5000 a day or 2000 a day and gain or lose no weight because the smart cells in your body will adjust how much work they do to keep your body in stasis.

I noticed on IF (which I'm not currently doing because I'm trying to gain weight) I actually gained weight and weighed more than when I was on the Zone. Funny thing is, I didn't change the amount of calories a day I was eating, but the calories came alot more from fat and protein than when I was Zoning. Gained 10 pounds in about 2 months, most of it muscle. Not sure how that worked. Course now, downing a ton of milk is helping pack on muscle.

Emily Mattes
01-08-2009, 05:54 PM
Well, so far I am doing pretty good with losing the weight. I just wonder how much strength I'm not gaining while doing it.

2009.01.08
Switching back to one-a-days, my shoulder is starting to bother me. :(

Dynamic stretching
Olympic lifting
Warm up with tall snatch, drop snatches with 15kg

Snatch: 22.5x3, 27x3, 32.5x3, 36x2, 38, 41(f), 40, 42(f)x2, 35
Missing snatches left and right recently. I'm hoping this is because I'm at the end of the cycle and the meet next week will go better.

Clean pulls: 39x3, 46x3, 52x3, 58x2, 65x2, 72x2x2

BS: 42.5x5, 51x3, 60x3, 68x2, 72x2, 74x2, 76x2
The back squats went great though.

Forgot to do metcon--will do it tomorrow.

Emily Mattes
01-09-2009, 08:05 PM
Coach Jamie came in to check out form today. Got some good tips--not remaining relaxed when gripping the bar, and I'm too hesitant during the snatch though my pulls are getting better.

2008.01.09
Dynamic stretching
Olympic lifting
Warm-up with tall snatches - 15kg bar
Drop snatches: 22.5x5x2
Snatch: 22.5x3, 27x3, 32x3, 36x3, 40, 41, 41(f)x2, 35(f), 35
Crappy snatches continue!

Cleans: 30x3, 36x3, 42x3

Cleans + jerk push: 48x2, 54, 55
Should have been doing the jerk push all along, forgot. But cleans feeling good.

FS: 48x4, 56x3, 64x2, 68x2, 70x2 (fail on 2nd rep), 70x2
Dunno why I failed the 70 the first time, the squats were going great. I think I just lost focus. The retry felt fine.


Metcon - 9:06.09
3 rounds of
400m row
10 box jumps, 24''
5 clapping push ups, hands on 18'' platform

Metcons remind me why I should do metcons. I can tell I'm stronger than when I did Crossfit, since those box jumps went fine and previously I had issues doing 20'' jumps, but I'm gasping like a fish on dry land.

Emily Mattes
01-12-2009, 05:11 PM
2008.01.10-11 REST

2008.01.12 Backoff week before meet on Saturday begins!
Dynamic stretching
Olympic lifting
Warm-up with tall snatches, drop snatches
Snatch: 25x3, 27x3, 32x2, 36x1x2

C&J: 32x2, 38x2, 45, 50, 51
Jerks FINALLY not hurting. I'm finally popping up instead of forward. Whee!

BS: 45x4, 51x3, 60x3, 68x2x3

Metcon - 5:47.03
3 rounds of
15 jumping pull-ups
10 DB snatch, 45#

Emily Mattes
01-13-2009, 02:41 PM
2008.01.13 - Went to Leo's!
Dynamic stretching
Olympic lifting
Warm-up with tall snatch, OHS, 15kg bar

Snatch: 25x3, 27x2, 32x2, 34x1x2

C&J: 32x2, 37x2, 45, 49x1x3

FS: 40x4, 49x3, 57x3, 66x2

Metcon - 6:30.53
200m row
45s plank, 20kg plate on back
300m row
30s plank, 20kg plate
400m row
5 burpees

Emily Mattes
01-15-2009, 02:53 PM
2008.01.14 REST

2008.01.15 - Went to Leo's again!
Dynamic stretching
Olympic lifting
Warm-up with tall snatch, drop snatches with 15kg
Drop snatch: 25x5x2
Snatch: 25x3, 27x3, 30x3x2, 32x2x2, 35x2, 35x1x2

C&J: 32x(2+3), 37x(2+2), 40x(1+2), 45x(1+2)x3, 40x(1+2)

Jerks were AWESOME. Leo and Jordan helped me finally fix the form so they don't hurt like hell when I catch them. I set myself tighter, stay back on my heels, and take my time going down on the dip. Jerks used to be the most comfortable lift for me. Then I hurt my shoulder, didn't do them for a while, and when I came back they hurt every time. I kept pushing them forward, catching too far forward and putting a ton of stress on my shoulder. It made me slow and hesitant because I'd be in tremendous pain every time I jerked. Now that it's not hurting anymore I'm getting some of that old drive and power back. Getting under the bar during the jerk has always come naturally to me so it was frustrating when I lost that because of the pain. Very exciting!

Emily Mattes
01-16-2009, 06:08 PM
2008.01.16
Olympic lifting
Warm up with drop snatch, tall snatch with 15kg
Snatch: 25x3, 27x2, 32x2x2
C&J: 32x2, 35x2, 37x2, 45, 45x(1+2)

Emily Mattes
01-17-2009, 08:33 PM
2008.01.17
MEET MEET MEET MEET MEET MEET! Had a weightlifting meet! Weightlifting meet!

Snatches SUCKED. TOTAL SUCK. Made 38, 40, then blew out on 43. I need more overhead work like whoa. But clean and jerks were fucking beautiful. Started with 50, jumped to 54, and was feeling so awesome I went for 60. Big jump, surprised my coaches, but felt really confident and nailed that fucker like it was my opener. Finally got a fucking 100kg total, should have done it MONTHS ago. A month ago I was hoping for 110 in the meet, but my snatches weren't coming together the way they needed to (I'm pretty sure I could have held up the clean side of things easy). Oh well, next meet.

Snatch: 38, 40, 43(f)
Clean: 50, 54, 60
Total: 100

I don't know how I'll make 165 by next December. I need to figure out a way to step it up more. What should I do?

Emily Mattes
01-19-2009, 07:12 PM
2008.01.18 REST

2008.01.19
Dynamic stretching
Olympic lifting
Warm-up with tall snatches with the bar
Drop snatch: 15x5, 20x3, 25x3, 30x3, 32.5x2, 33x2, 34x2, 35x2x2
Heaving drop snatch: 37.5x1 (fail on 2nd rep), 37.5(f)

Snatch: 25x3

Hang snatch: 25x3x2, 27.5x3, 32x3, 35x3, 37.5x2, 40x2, 42x1 (fail on 2nd rep), 42(f), 41(f), 35x3

RDLs (snatch): 45x4x2, 47.5x3 50x3, 51x4

BS: 51x3, 55x3, 59x3, 65x3, 69x3, 72x3, 77x3, 81x2 (fail on 3rd) <-- PR for a double!

Metcon - 8:07.55
3 rounds of
15 jumping pull-ups
45s plank, 35# on back

This is what happens when I program for myself. It was a "free day", so of course I probably did too much . . . I can feel the sweet, sweet soreness setting in already.

Emily Mattes
01-20-2009, 03:27 PM
Dear God I was tired today. I need more hard days.

2008.01.20
Dynamic stretching
Olympic lifting
Snatch (2s pause at knee): 25x3x2, 30x3, 32x2, 35x2, 38x2, 41, 41(f), 41

C&J: 35x3, 45x2, 52, 55(f)x2, 48 -- too burned out to do much here.

Snatch pulls to knee (2s pause): 45x3, 50x3, 60x3

Snatch pulls to knee on 2''-3'' plates (2s pause): 60x3x3

Press behind neck, split jerk position: 30x5x2, 30x4 (fail on 5th rep)

Emily Mattes
01-21-2009, 06:44 PM
Recovered nicely today. Still making up my own workouts as my coach is busy with med school stuff.

2008.01.21
Dynamic stretching
Olympic lifting
Warm-up with drop snatch, OHS with 15kg bar

OHS (2s pause): 15x5, 25x4, 35x3, 37.5x3, 40x3, 42.5x3, 45x3, 50x3, 55x3, 60(f), 57.5(f)
Not so much inability to do the OHS as unable to jerk it up. But I almost out-overhead squatted my boyfriend! He was saved by his stronger jerk. His overhead stability is pretty horrendous.

C&J: 35x3, 42x3, 49x3, 52x2
Left it easy since going to Leo's again tomorrow.

Squish squats: 115#x5, 125#x4, 135#x2 (fail on 3rd rep), 135# (f), 125x1 (fail on 2nd rep), 100#x3x2, 105#x3, 115#x3
OK, totally underestimated how tough these were going to be. Based them off of my front squat and crashed and burned early as evidenced by the failures. Also kind of twinged my lower back.

Deadlifts (conventional): 175#x3, 180#x3, 205#x3, 220#x1
Learned form from Powerlifter Nick Of The Over-2000 Total! Played around before doing those triples and the single. I was REALLY happy how easy that single went up. Last deadlifted well over half a year ago and had trouble getting past 185-200 (not sure)--form just went to shit. But he fixed me up good. Planning on deadlifting once a week and seeing how that works for me. Should also add in a bit of grip training.

John Filippini
01-23-2009, 07:51 PM
FYI, I double checked with Nick on his lifts because I was curious. He's actually just shy of a 2,000 total. He said his PRs were 300kg, 240kg, and 340kg, making a total of 880kg, or 1,936#. Still pretty damn impressive.

Also, he said he had some kind of injury when he was younger, so his squat is actually now just getting back to the same point it was when he was a teenager. Hence him doing all the national/international competitions when he was younger.

Emily Mattes
01-25-2009, 05:05 PM
Just got back from vacation. Cheated pretty spectacularly food-wise, but it was planned, so yeah, jumping back on the wagon. Worked in some workouts, though.

2008.01.22
Went to Leo's, then drove straight from Leo's to airport.

Dynamic stretching
Olympic lifting
Snatch: 25x3, 28x3, 32x2, 35x2, 38x2x3, 38

FS+Jerk: 40x(3+1), 45x(3+1), 50x(3+1), 55x(3+1), 55x(3+fail), 55x(3+1)x2, 45x(3+2)

BS: 45x3, 55x3, 65x3, 72x3, 76x3

Press in split jerk position: 29x5x3

2008.01.23
Drilled with broomstick for ~20 minutes, mostly drop snatch, drop squats, and jerk footwork.

2008.01.24
More broomstick drilling, then metcon.

Metcon - 6:45.23
4 rounds of
~80-100m sprint (not on track so didn't know distance)
10 burpees

2008.01.25 REST

Emily Mattes
01-26-2009, 07:04 PM
First day of a new cycle. A SQUAT CYCLE. We all know what that means: more calories and lots of raw, bloody meat. Right now I'm eating ten ounces of beef that would probably be illegal to serve in a restaurant.

2009.01.26
WORKOUT
Dynamic stretching
Olympic lifting
Drop snatch: 15x5, 25x3, 27.5x3, 32.5x2
Heaving DS: 34.5x1 (fail on 2nd rep)

Snatch (HK): 25x3, 28x3, 33x3, 35x2x2

BS: 44x5, 50x4, 60x4, 68x6x6

Behind-the-neck jerk, snatch grip: 35x5, 40x5, 45x4, 50x3x2

Emily Mattes
01-27-2009, 08:44 PM
Feeling insanely stiff and slow from the first day of the squat cycle (and probably from crappy eating this weekend)! I've been sore before, but I've never had this kind of slowness. Couldn't even pull off my cleans at 70%. Wasn't feeling a metcon--that's no good, I'm letting them slip and I need to resolve to get in at least two a week, squat cycle or no.

Plus, I won't admit to anything, but I may have been arm-wrestling a lot of dudes and may have strained my biceps as a result.

2008.01.27
WORKOUT
Dynamic stretching
Olympic lifting
Cleans (HK): 35x3, 39x3, 46x1 (fail on 2nd rep), 35x3, 41x3

Clean pulls: 45x4, 52x4, 59x3x2

RDLs (clean): 45x5, 53x5, 60x4, 69x4

Barbell rows: 25x4, 30x4, 35x4, 41x4 (went easy due to bicep pain)

Jerk supports: 135#x4, 115#x4 (dropped weight for form), 125#x3x3

Emily Mattes
01-29-2009, 04:04 PM
2008.01.28 REST

2008.01.29
Dynamic stretching
Olympic lifting
C&J: 32.5x(3+3), 39x(2+3), 46x(2+2)x2
Still sore as hell, but was ready for it and hardened up and got these done.

BS: 42.5x5, 51x4, 60x3, 68x2x6

Push press: 35x5, 40x4, 45x3, 50x2, 50x1 (fail on 2nd rep)
Didn't finish these. Bicep causing me trouble again.

Deadlifts (standard): 70x3, 75x3, 84x3, 94x3
I'm going to have to post a video of me deadlifting or something. Last week when I did them with Powerlifter Nick was the first time they felt right in the history of me doing deadlifts. Did them again today and they felt all wrong again--my legs weren't doing anything and my back felt like it was ripping apart, and couldn't get above 94 as a result. I need cues or something to keep me doing this right.

Metcon - 7:34.29
20-16-12 of
Jumping pull-ups
DB snatch, 35#

Then did some grip work.

Emily Mattes
01-30-2009, 07:10 PM
2008.01.30
Dynamic stretching
Olympic lifting
Warm-up with tall snatch, bar

Snatch (HK): 25x4, 27.5x3, 32.5x3x2, 35x3

Snatch pulls: 35x5, 45x4, 55x3, 55x4

RDLs (clean grip): 48x5, 56x5, 65x4, 72x5

Body rows (max sets): 6, 5, 6, 4

Emily Mattes
01-31-2009, 11:59 PM
2009.01.31
Dynamic stretching
Olympic lifting
Warm-up with tall snatch, drop snatch w/ 15kg
Drop snatch: 25x5, 27.5x4, 32x3

Heaving drop snatch, 2s pause: 34x3, 35x3

BS: 42.5x5, 51x4, 60x3, 69x5x3, 70x5x3

Clean pulls: 39x5, 46x4, 52x4, 60x3x2

Press behind neck (in split): 29x5, 30x5x2, 31x4x2

Metcon - no watch
3 rounds of
10 kettlebell swings, 50#
10 dumbbell cleans, 35#/arm

Well, today was second day of "higher carbs, higher calories" and the workout felt great. Was it from the extra 100-200 calories, the extra 40g carbs, or just that I sat in the steam room for a billion hours on Thursday and stretched, took an ice-cold shower, and then repeated the process? Whether I keep it this way is going to depend on next week's weigh-in (or possibly the week after, who knows). When I first started losing weight "complicated" is exactly what I didn't want, but it's happening anyway.

Emily Mattes
02-02-2009, 07:45 PM
2009.02.02
WORKOUT
Morning
Fasted walk: 30 minutes

Afternoon
Dynamic stretching
Olympic lifting
Snatch (K): 25x3, 28x3, 32.5x3, 37x2x3

BS: 42.5x5, 52x4, 60x3, 68x5x3, 69x5x3

Behind-the-neck jerk (snatch grip): 32x4, 36x4, 41x3, 45x3, 50x2, 52x2x3

Barbell rows (mid-torso): 35x4, 40x4, 43x4

Pendalay rows: 42x4, 45x4

Emily Mattes
02-03-2009, 06:09 PM
2008.02.03
Fasted ~30 minute walk in the morning.

Dynamic stretching
Olympic lifting
Warm-up with tall snatch, drop snatch with 15kg

Snatch: 25x4, 28x3, 33x3, 37x2, 38x2, 40x2

Snatch pulls: 40x5, 45x4, 50x3, 55x2x2

RDLs (clean grip): 45x5, 53x5, 60x4, 68x4, 75x3

DLs: 50x5, 60x4, 70x3, 80x3, 88x3, 93x3, 98x2 (fail on last due to grip), 80x3x2
Took a video, will post up when YouTube finishes processing it.

Metcon - no watch
15-10-5
Jumping pull-ups
Box jumps, 23.5''

Then finished off with a bunch of grip work.

Emily Mattes
02-05-2009, 06:18 PM
Drove up to Leo's for a workout, then straight back to the gym as Coach Dave was visiting and wanted a workout with him, as well. He also analyzed our lifts from the last meet. I need to put my hips down a bit in the starting position, keep my arms straight during the pull (especially the snatch) and really start shrugging more.

2009.02.04 REST

2009.02.05
EARLY AFTERNOON - LEO'S
Dynamic stretching
Olympic lifting
Drop snatch: 25x5, 28x4, 31x3, 34x3, 36x2
Heaving drop snatch: 36x2
Heaving drop snatch + 2 drop snatch: 36

C&J: 35x3, 39x(2+3), 46x2, 52x2x2

BS: 95#x5, 115#x4, 135#x3, 152.2#x3x6

Push press: 35x5, 40x4, 45x3, 50x2, 55(f), 52x1 (fail on 2nd), 52x1 (fail on 2nd)
Supposed to be based off of max snatch, based off of 5kg above max snatch. Not a good idea, as evidenced by missing all the last sets.

LATE AFTERNOON - DAVE
Dynamic stretching
Olympic lifting
Heaving drop snatch: 25x4, 28x4, 33x3, 37x2x3 (with pause at bottom)

Snatch: 25x3, 28x3, 33x3, 37x2, 39x2, 42x3, tried 46 and failed twice, 35x2
Probably shouldn't have gone as high, but they were feeling good. Then let my head get in the way on that 46.

Snatch pulls: 38x5, 45x4, 50x3, 55x2, 55x3x2

Went with a couple of friends and messed around with bench press and pec flies, of all things. Don't ask why.

Emily Mattes
02-06-2009, 07:06 PM
2009.02.06
~30 minute fasted walk in the morning

WORKOUT
Dynamic stretching
Olympic lifting
Warm up with tall snatch, tall snatch drops w/ 15kg bar

Clean (K): 35x3, 39x3, 46x3, 52x2x3 - on very last rep took it off floor as they were terrible. Taking them from the knee was totally fucking me up.

Clean pulls: 49x4, 56x4, 63x3, 70x2, 70x5 (kept doing them until I got the form better)

RDLs (clean): 45x5, 53x5, 60x4, 68x4, 75x3

Jerk supports: 135#x4, 155#x3, 175#x3, 185#x3, 205#x3

Body rows (max sets) (rack 6): 9, 9, 6, 5

Emily Mattes
02-07-2009, 02:06 PM
I keep waiting for all the extra stuff I'm adding and my percentage-bumping to come back and bite me in the ass, but so far it hasn't. So, onward!

2009.02.07
Dynamic stretching
Olympic lifting
Tall snatch, DS with 15kg, DS with 25kg

Heaving DS (2s pause): 25x4, 30x3, 35x3, 40x3, 41x3

BS: 43x5, 52x4, 60x3, 69x6x6

Clean pulls: 42x5, 59x4, 57x4, 63x3, 70x4

Press, behind-the-neck, split jerk position: 30x5x2, 32x5, 33x4x2

Metcon - 3:07.17
4 rounds of
10 KB high pull, 50#
10 DB cross chops, 45#

And after that, played about a twenty minute game of basketball with some random people in the gym. Completely sucked but was happy that I didn't get winded running up and down the court.

Emily Mattes
02-09-2009, 07:33 PM
Today was a gym adventure. Normal gym was closed due to a water main break, so Tim Guarino kindly let us use his gym. Couldn't finish workout due to time constraints, and after dropping one of our number off me and two other lifters drove across town to ANOTHER gym so John and Alex could do their jerks and I could do my rows and metcon. It was like a four-hour trip total. You'll see a mix of pounds and kilos due to the unfamiliar gyms and switching back and forth between racks.

Squat cycle is going a LOT easier than I anticipated.

2009.02.08
~ 1 hour fasted walk

2009.02.09
~30 minute fasted walk in the morning

Dynamic stretching
Olympic lifting
Snatch (hang from knee): 25x3, 27.5x3, 32.5x3, 37.5x2, 40x1x2

BS: 42.5x5, 52.5x4, 60x3, 72.5x5x4, 75x5

Behind neck jerk, snatch grip: 75#x4, 90#x4, 95#x3, 105#x3, 115#x2, 120#x2, 57.5kgx2x2

Pendalay rows: 105#x5x3, 105#x4, 110#x4, 95#x5x3
I'm going to switch back to regular old bent-over barbell rows. I'm not feeling these at all in my back.

Metcon - No watch
3 rounds of
10 DB power clean + push press, 35#/arm
15 jumping pull-ups

Emily Mattes
02-10-2009, 09:59 PM
2009.02.10
Dynamic stretching
Olympic lifting
Cleans (from above-knee hang): 33x3, 39x3, 46x3, 52x2, 55x2, 60(f)x2, 57x2

Clean pulls: 49x4, 56x4, 63x3, 70x2, 77x2 (crappy), 55x4x2

RDLs (clean): 45x5, 55x5, 60x4, 68x4, 75x3, 83x2, 75x3

Jerk balances: 25x3, 35x3, 40x2x2

DLs (conventional): 45x5, 52x4, 64x3, 75x3, 86x2, 95x3x3
Deadlifts felt a lot better. Pushed my hips down as far as they could go and thought about pulling back rather than up, and I felt the lift more in my legs and less in just my lower back, so that's good.

Emily Mattes
02-11-2009, 08:18 PM
2009.02.11
Dynamic stretching
Olympic lifting
Warm up with tall snatches, drop snatches w/ 15kg bar
Heaving DS: 25x4, 30x3, 35x3, 40x2x2, 43x2 (crappy)

C&J (from mid-thigh hang): 35x3, 39x(2+3), 46x2, 52x2, 55x1x2

BS: 38x5, 47x4, 58x3, 69x3x6

Push press: 33x5, 36x4, 41x3, 45x2, 50x2, 52x1 (fail on 2nd), then a whole bunch of triples at 40 for practice, maybe 40x3x4?

Metcon - 6:55.01
5 rounds of
5 burpees
5 KB swings, 50#
5 box jumps, 25.75''

Check out those box jumps, baby! Now I know Olympic lifting has done more for my leg power than anything else, as there was a time when I couldn't even make a 25'' box jump, much less do them for reps.

One of my lifting partners jokingly asked if I was on steroids today because of my recovery. I've added deadlifts, barbell rows, body rows, an extra day of drop snatches, grip work, and two metcons a week to the squat cycle program, I'm planning on adding jerk drives, I've upped the percentages on the squats, I'm cutting, and I'm still recovering better than my teammates. I figured it was nutrition but at this point I have no idea, could nutrition is making this big of a difference? I'm also lifting less weight than them, though my percentages are the same. Maybe I have finally found my one Athletic Talent: Recovery?

Emily Mattes
02-17-2009, 06:59 PM
Holy crap, it's been a while. The past weekend's been a whirlwind--just got a new job in a pretty upscale restaurant on Thursday, have worked almost 50 hours there since then, the chef offered me an apprenticeship, and to top it off first the internet connection to my apartment broke and the day it got fixed my computer broke. I gotta use my roommate's until I get the cash to pay for repairs. Anyway, all that explains the lack of updates. Only managed to work out twice. Not a surprise given the adjustment period but I'm disappointed in myself for not pushing it further. I'm going to try as hard as possible to keep up the same level of training volume, life will be sleeping, training, working, and studying food, but all of those things are pretty good so I don't mind.

The worst part was missing the Strongman competition on Saturday due to work. :(

2009.02.12-13 Rest and work

2009.02.14
Dynamic stretching
Olympic lifting
Snatch: 25x3, 28x3, 32x3, 37x2, 39x2, 40x2

Snatch pulls: 35x4, 40x4, 45x3, 50x2, 55x2x2

RDLs (clean grip): 43x5, 49x5, 56x4, 63x4, 70x3x2

Body rows (max sets, 5th rung): 7, 6, 4, 5


2009.02.15-16 Exhaustion and work

2009.02.17
Dynamic stretching
Olympic lifting
DS (2s pause): 25x4, 30x3, 35x3, 40x3, 42.5x2x2

BS: 42.5x5, 52.5x4, 60x3, 69x3, 78x4x2, 79x4, 80x4
SO EXCITED about this squat cycle! The 90%x4x4 felt great, I even added extra weight at the end. And there are still another three weeks to it! Can't wait to see where my max is at the end.

Clean pulls (HK): 39x5, 46x4, 52x4, 59x3, 65x2x2

Military press, jerk split: 32x5, 33x5, 35x5, 36x4x2
Also happy about that military press. Less than a month ago I was having trouble with 29x5x3 in a jerk split. Jerk split is feeling a lot more solid and obviously press is improving.

Metcon - No watch, rowing was ~1:50-1:55/500m
3 rounds of
400m row
10 broad jumps
30s rest

And again, happy with the metcon. Olympic lifting with a side of conditioning is giving me far quicker improvements than Crossfit ever did, even those times when I was regular with Crossfit for a month or two. I have never been able to average 1:50/500m for any extended period of time, but suddenly my speed keeps going up and up.

Liam Dougherty Springer
02-18-2009, 11:42 AM
Hi to your training log.... I am just starting the CAWOD. Cool log! congrats on the internship. If you have to have a buisy schedule its great to have it full of things you love. Thats what I have right now for the first time in my life and it is refreshing (not to be confused with "a breeze").

-Liam

Brandon Oto
02-18-2009, 12:42 PM
Emily's on gear http://forums.eyesonff.com/images/smilies/shifty.gif

Emily Mattes
02-18-2009, 05:23 PM
Hi to your training log.... I am just starting the CAWOD. Cool log! congrats on the internship. If you have to have a buisy schedule its great to have it full of things you love. Thats what I have right now for the first time in my life and it is refreshing (not to be confused with "a breeze").

Thanks Liam. The CAWOD is GREAT. I'm not on it because I need a lot more technique work than I get from it and my coach prefers I do his programs, but I pull all my metcons from it.

Emily's on gear

Just fish oil and plenty of protein. :D If I was on gear my numbers wouldn't be so pathetic.

I think, in the grand scheme of things, my training volume isn't that high so my recovery's not that crazy. It's just higher than a lot of my teammates. I think it's because I'm used to pushing my percentages and adding in extra stuff, so I'm not as taxed by the volume of the squat cycle as they are.

2009.02.18
Dynamic stretching
Olympic lifting
Snatch (HK): 25x3, 28x3, 32x3, 38x2, 40x1, 42x1

BS: 43x5, 52x4, 60x3, 69x2x3, 70x2, 71x2, 72x2

Behind-the-head jerk, snatch grip: 35x4, 38x4, 42x3, 47x3, 52x2, 54x2, 56x2, 56x1 (fail on 2nd rep)

Body rows (max sets) (6th rung, feet on bench, knees bent): 4, 5, 4, 4

Despite five hours of sleep last night, workout went very well. Blasted through everything except the last three sets of snatch jerks and the body rows in about a half-hour. Then experienced a massive crash and had a hell of a time finishing those jerks, kept trying to hit that last double and failed over and over. Sleeping more tonight, then working out again tomorrow morning. Hopefully it will go better!

Emily Mattes
02-19-2009, 10:44 AM
2009.02.19
Dynamic stretching
Olympic lifting
C&J: 35x3, 39x(2+3), 46x2, 52x2, 55x1x2

BS: 43x5, 52x4, 60x3, 69x3, 78x2, 82x3x2, 82.5x3, 86x1
Wanted to do that last 82.5 at 83 instead, but coach wouldn't let me. Let me do a single at 86 as a consolation and I nailed it. Hot damn, big PR day and there's still a week-and-a-half left to the cycle!

Jerk drives: 45x4, 65x3 (went up too high), 55x3, 60x2, 65x2

Push press: 32x5, 36x4, 41x3, 46x2, 50x2, 52x2, 53x2
Happy with these push presses; I've been struggling with them but practicing with those jerk drives carried over nicely and the last two sets were a lot easier than the last time I did push presses.

Emily Mattes
02-21-2009, 11:29 AM
2009.02.20
Dynamic stretching
Olympic lifting
Snatch: 25x4, 28x3, 32x3, 37x2, 42x1, 42(f), 42x1

Snatch pulls: 35x5, 37x4, 42x3, 46x2, 52x2

RDLs (clean grip): 43x5, 50x5, 55x4, 63x4, 70x3, 77.5x2

Barbell rows: 35x5, 40x5x2, 41x4, 42x4
Not happy with these. I think my form is off and I'm not feeling them in my back. Will be dropping the weight next time to really work on engaging my upper back.

Metcon - 3:49.86
50-80(?)m sprint
10 burpees
50-80(?)m sprint
10 burpees
50-80(?)m sprint
5 burpees

Burpees and running. FUCK. THAT. SHIT.

------------
2009.02.21
Dynamic stretching
Olympic lifting
DS: 25x4, 38x3, 33x3, 38x3, 43x2, 45x2

BS: 45x5, 52x4, 60x3, 69x2x6

Clean pulls (K): 39x5, 46x4, 52x4, 59x(a billion for form work), 45x(another billion for form work), plus tons of form work with a broomstick.

Military press in split-jerk: 35x5x2, 35x4 (fail on 5th rep), 35x4, 35x1 (fail on 2nd rep)

Military press (conventional): 35x4

Skipped deadlifts because I need to do homework before work.

Emily Mattes
02-23-2009, 09:21 PM
2009.02.22 Rest, or as much rest as a day with a 14-hour restaurant shift can be.

2009.02.23 Felt VERY stiff and slow today from yesterday. Still made all my lifts, though.

Dynamic stretching
Olympic lifting
Snatch (K): 25x3, 28x3, 32x3, 37x2, 42x1x2

BS: 43x5, 52x4, 60x3, 69x2, 78x1, 86x2x2

Snatch jerk: 35x4, 38x4, 43x3, 48x3, 52x2, 54x2, 56x2x2

Body rows (max sets): 10 (6th rung, lower bench), 6 (higher bench), 3x2 (legs straighter on higher bench)

Metcon - 6:43.64
3 rounds of
3 DB cleans to left shoulder + lunge, 75#
3 DB cleans to right shoulder + lunch, 75#
15 jumping pull-ups

Emily Mattes
02-26-2009, 09:27 PM
2009.02.24
Dynamic stretching
Olympic lifting
Cleans (K): 35x3, 39x3, 46x3, 52x2, 59x1, 61x1

Clean pulls (K): tons of broomstick/bar work, 42x5, 48x4, 54x3, 60x2, 66x2, 69x2x2

RDLs (clean): 45x5, 49x5, 56x4, 63x4, 70x3, 77x3

Drop snatches: 25x5, 30x4, 35x3, 40x2, 45x1x2
Should have done these first in the workout but forgot about them.

Jerk drives: 55x4, 60x3, 63x3, 65x3, 70x3, 70x2

2009.02.25 Sick. Choice was between getting four hours of sleep, working out, then pulling a thirteen-hour shift afterwards, or not working out and getting seven hours of sleep before the thirteen-hour shift. Tried to get up to work out and it wasn't happening. Probably just as well as I got worse the next day.

2009.02.26 Scheduled rest day before max squats tomorrow.

Emily Mattes
03-04-2009, 09:03 PM
2009.02.27
Suck ass max squat day suck!

2009.02.28-03.02 Work-induced rest.

2009.03.03
Dynamic stretching
Olympic lifting
DS: 25x4, 30x4, 35x3, 40x3, 45x2x2

Snatch (K): 25x3, 38x3, 33x3, 38x2, 41x2, 43x1, 44x1

Snatch pulls (K): 40x4, 45x3, 50x2, 45x3, 50x2

BS: 50x5, 60x4, 70x3, 80x2 (fail on 3rd rep), 75x3x2

Metcon - No watch
3 rounds of
20 DB power snatch, 35#, 10/arm
20 jumping pull-ups

2009.03.04
Dynamic stretching
Olympic lifting
C&J (K): 35x3, 39x2, 45x2, 52x1 - UGLY and dropped weight to try to get back into groove. So then 35x3x3, 39x(3+2), tried again with 45 and 50, not happening. Just wasn't able to get the feeling right, dunno.

Clean pulls (K): 52x4, 60x3, 65x2, 60x3, 65x2

FS: 44x5, 51x4, 60x3, 68x2 (fail on 3rd rep), 65x3x2

Assisted pull-ups (feet on bench, 8th rung), max sets: 6, 5, 3, 3

-----------

So much for Emily's magic recovery powers. 70-80 hour workweeks at a stressful restaurant job plus being sick plus utter nutrition failure has pretty much eliminated my excess energy. I'm trying to get food back on track, at least, but it's a struggle. Anyway, the results are clear, the past two lifting sessions were just terrible and my max squat day was a joke despite the squat cycle going great.

Anyway, losing computer access tomorrow until Sunday so no updates until then.

Brandon Oto
03-04-2009, 11:12 PM
Emily,

You ever video your lifts? I'd love to see.

Emily Mattes
03-09-2009, 01:52 PM
I took a deadlift video once! I should video some recent lifts--my camera has a video option but my memory card is incredibly small.

I have a workout (maybe two) to add, but haven't done much since Thursday because of work hours. Now I'm away from home until Tuesday or Wednesday so won't be at the gym for a bit.

Emily Mattes
03-10-2009, 05:18 PM
High-hours job is over, so, more time for lifting!

2009.03.05-09 Nada due to job

2009.03.10
Dynamic stretching
Olympic lifting
Snatch: 25x3, 28x3, 33x3, 38x2, 40x1, 42x1, 46xfail a billion times because each time I ALMOST MADE IT so I tried again, 40x1

C&J: 30x2, 36x2, 42x2, 48x1, 51x1, 54x1, 57x1

RDLs (clean grip): 55x4, 60x3, 68x3, 75x3x2

Metcon - 5:28.90
15-10-5 of
DB swings, 65#
Box jumps, 27.5''

Lifting felt as good as it's felt in two weeks. Still not up to the crispness and speed of pre-job, but better. Might have something to do with a few full nights of sleep and no work.

Emily Mattes
03-11-2009, 05:31 PM
2009.03.11
Dynamic stretching
Olympic lifting
Heaving drop snatch: 25x4, 30x3, 35x3, 40x3, 45x2, 48x2

Snatch: 25x3, 30x3, 35x2, 38x2, 41x1, 43x1x3 (failed all), 35x1

C&J: 35x2, 42x2, 48x1, 51x1, 54x1

FS: 43x4, 51x3, 60x3, 68x3, 68x1 (fail on 2nd rep)

Felt crisper at beginning but burned out quickly. Tired and very low energy by the end of the workout. Chalk it up to continuing to recover and problems eating/drinking enough since the weekend--I've been averaging about one half-meal a day until today when I managed a meal-and-a-half.

Emily Mattes
03-13-2009, 05:17 PM
2009.03.12
Dynamic stretching
Lifting
Military press, conventional: 20x4, 30x4, 38x4, 39x4x3

Barbell rows: 20x5, 30x5, 33x5x3, 34x5
Kept weight low to work on engaging my back muscles.

DL: 45x5, 57x4, 67x3, 75x2, 86x2, 95x3, 90x3x2 (had to switch to mix grip at this point)
Still have massive form issues, it's frustrating. I need to work my grip a lot more too. I'm going to switch to lower weight and 5x5 for my work sets simply to start getting the movement down better; trying to go heavy is an exercise in frustration.

Metcon
10x
70-80m sprints
70-80m walk backs

A running coach saw me doing these at the gym and gave me a few tips. He ran with me for one of the sprints and said I was faster than I looked! Yes! I no longer suck as much as I look like I suck!


2009.03.13
Dynamic stretching
Olympic lifting
Snatch: 25x3, 30x3, 33x3, 36x3, 38x3, 38x2, 35x2, 37x2x2, 39x2, 42x1, 43(f), 37x2

BS: 40x5, 53x4, 65x3, 75x2, 85(f)

Feelings of weakness continue! Did a lot of form work. Wanted to do more for workout, including a metcon, but my ride partners cut their workout short since they're competing in the developmental meet tomorrow and didn't want to wait too long for me. Sucks--will work in the metcon tomorrow, I guess.

Emily Mattes
03-14-2009, 03:54 PM
2009.03.14
Dynamic stretching
Olympic lifting
Developmental meet day. Did not go for PRs, since I knew I was going to suck. Worked my snatch up to 41, failed at 43.5, and my C&J to 57, failed at 61. Slow. Slow slow sloooooow. Metcon afterwards.

Metcon - No watch
4 rounds of
200m row
10 DB cross-chops (5/side), 45#

Liam Dougherty Springer
03-14-2009, 04:39 PM
Hey Emily don't be so hard on your self your log shows dedication and strength. Are you sleeping/eating enough? (just notice frustration and feelings of weakness posted) Keep it up! your work is inspireing to me... I have got to get a coach :mad:

Emily Mattes
03-16-2009, 10:18 AM
Thanks for the support, Liam. You've got it, I haven't been sleeping or eating enough. Last week unemployment and a break-up came at the same time, so sleep and food intake have both been less than ideal. I'm working on both, yesterday I managed enough calories and started melatonin again. Hopefully I'll see improvements soon.

2009.03.15
~1 hour yoga

Emily Mattes
03-19-2009, 03:55 PM
2009.03.16
Dynamic stretching
Olympic lifting
DS: 28x3, 33x3, 38x3, 42x2, 48x2

Snatch: 25x4, 28x3, 33x3, 37x2, 39x1x6 (1 min rest between sets)

BS: 45x5, 56x4, 63x3, 72x2, 77x2x6 (1 min rest between sets)

RDLs: 55x5, 65x5, 70x4, 75x4, 85x4
My RDLs are getting easier than my deadlifts. My lack of deadlifting ability is getting pretty ridiculous.

Jerk drives: 55x4, 65x4, 70x4, 70x3x3

Rows: 30x5, 35x5, 30x5 (focus on form), 32x5, 34x5
Corrected row form finally! I'm jerking up too much at the top, not keeping the movement controlled.

Metcon - No watch
3 rounds of
15 jumping pull-ups
5 box jumps, 26''

LONG WORKOUT TODAY. I just kept adding stuff. Felt good, though. Things are feeling snappier, getting back in the groove.

------------------------

2009.03.17
WORKOUT
Dynamic stretching
Olympic lifting - Technique day!
Shrug + Hang snatch + Snatch (K): 25x1x5

Shrug + Hang power snatch + Power snatch (K): 28x2x2

Power snatch (K): 30x3x2, 30x5, 30x3

2 Power snatch + Snatch: 30x1x3

C&J (K): 35x(2+1)x2, 38x(2+1)x2, 41x(2+1)x2, 45x(2+1)x2, 48x(2+1)x2

FS: 45x5, 50x4, 60x3, 66x3, 67x3, 68x3


I need to do more power snatches! Could definitely feel where I was slow as I was doing them. I've avoided them for a long time because I had such problems learning to squat snatch, but now that I'm comfortable with it I should practice my speed.

Emily Mattes
03-19-2009, 04:06 PM
2009.03.18
WORKOUT
Dynamic stretching
Metcon - No watch
4 rounds of
400m row
10 push press, 90#

--------------

2009.03.19
OK, so workout was extra-long today because just as I finished Coach Dave showed up, and I couldn't miss a chance to lift with Coach Dave so I just kept lifting.

Session 1
Dynamic stretching
Olympic lifting
C&J: 35x4, 42x3, 50x3, 52x2, 55x2x2 (fail on jerk on last rep of last set)

Clean pulls: 45x4, 50x3, 57x3, 65x3x3

Military press, conventional: 35x4, 37x4, 38x4, 38x3
Shoulders totally blasted from the push-presses yesterday.

Deadlifts, conventional: 40x10, 54x5, 70x5, 75x5, 80x5, 85x5, 90x5
The higher reps and lighter weight are definitely helping me get a hold on my form. 3x3 would be more effective for strength-building, but right now I gotta ignore my pride and focus on form. I can't believe I'm having problems with deadlift form--it's just picking the weight off the ground!

Pull-ups (max sets) (feet on bench): 5, 4, 3, 5

Session 2
Stretching, rolling
Olympic lifting
Snatch (from hang): 15x5x3

Snatch: 25x4x2, 25x2+30x2, 30x3, 35x2x2, 38x2x4

Snatch pulls: 40x5, 45x5x3, 50x4x2, 50x3

Got a lot of help from Coach Dave. Narrowed my grip, focused on shrugging AFTER finishing the second pull and the lift was a hell of a lot snappier.

Emily Mattes
03-23-2009, 06:24 PM
2009.03.20
Dynamic stretching
Olympic lifting
DS: 25x4, 30x4, 35x3, 40x3, 45x2x2

Power snatch (K): 25x4x2, 28x3x2, 32x3x3

Power snatch (K) + snatch (K): 35x1x6

BS: 45x5, 55x4, 63x3, 72x3, 81x2, 76x3, 86(f)x2
I keep hoping one day the results of that squat cycle will magically kick in and I will squat awesomely. But it looks like Hell Job really did completely gut my progress. :(

RDLs: 70x4, 75x4, 80x4, 85x4

Metcon - No watch
8 rounds of
150m row sprint
100m rest

------------

2009.03.21-22 REST

------------

2009.03.23
Dynamic stretching
Olympic lifting
Snatch: 25x4, 28x3, 35x3, 40x3, 43(f), 43(f), 38x2, 40x2, 41x2, 42x2, 41x1 (fail on 2nd), 35x1

Snatch pulls: 39x4, 44x4, 50x5, 55x4, 60x4x2

FS: 40x5, 48x4, 56x4, 64x4, 68x3, 68x2 (fail on 3rd), 62x3x2

FS rebounds: 35x5, 40x5

Behind-the neck snatch push jerk: 35x5, 40x5, 45x5, 50x4, 55x3x2

Barbell rows: 33x10 (don't ask), 35x5, 38x5, 42x5x2

My coach laid it on the line today: I need to stop pretending my maxes are higher than they actually are when I calculate my percentages for workouts (that is, if I'm supposed to do snatches at 70% of my max, I use 50 and not 45). It makes my form go to shit, and right now what I badly need is to develop technique and consistency. You can see the results of pushing the percentages in my front squats and snatches.

Conditioning - No watch
11 rounds of
20-30m (?) sprints
20-30m (?) walk

Emily Mattes
03-24-2009, 12:09 PM
2009.03.24
Dynamic stretching
Olympic stretching
FS + Jerk: 30x(3+3), 36x(2+3), 42x(2+3), 48x(2+2), 51x(2+2)x4

Clean pulls (K): 42x5, 48x5, 54x5, 60x4, 66x4x2

RDLs (clean): 53x5, 60x5, 68x5, 75x5, 83x4x2

Jerk supports: 155#x4, 165#x3, 175#x3, 185#x2, 195#x2

Pull-ups, feet on bench, max sets: 7, 5, 5, 3

Emily Mattes
03-26-2009, 07:53 AM
2009.03.25
Dynamic stretching
Olympic lifting
DS: 30x5, 35x5, 40x4, 42x3, 45x2, 48x2

Snatch (BK): 25x4, 38x4, 31x3x2, 34x3x3 - Focus on technique and not cutting my pull

Cleans (BK): 30x4, 36x3, 42x3x2, 45x3x3

DL (conventional): 45x10, 55x8, 65x5, 75x5, 80x5

DL (trap bar): 135#x5, 185#x5, 190#x5, 135#x1 + 185#x5

A friend of mine had a brilliant idea after watching my conventional deadlifts--move to the trap bar. I tend to shoot out my hips and good morning/RDL the deadlift the rest of the way, rather than moving hips and shoulders together. Using the trap bar allowed me to focus on keeping my hips down and really engaging my legs. I could feel it--this was the first time I felt my legs during the deadlift instead of all back. I haven't worked my hip flexors and everything like that in a while. It's evidenced by the fact I couldn't do 190# again without my form completely breaking apart.

Eventually I want to move back to conventional deadlifts, but not until I fix these form issues.

Metcon - No watch
3 rounds of
10 1-arm DB power snatch (5/side), 35#
20 cross-chops (10/side), 45#

Then did some 1-pood kettlebell juggling.

Emily Mattes
03-26-2009, 06:56 PM
2009.03.26
Dynamic stretching
Olympic lifting
DS: 25x5, 28x4, 33x4, 35x3, 38x2x4

Cleans (power position): 30x3, 36x3, 42x3, 48x3, 51x2

Shrug + clean + shrug (power position): 51x1x3

Snatch pulls (BK): 35x5, 40x5, 45x5, 50x4, 55x4x2

BS: 45x5, 54x4, 63x4, 72x4, 77x3, 78x3, 79x3

Pull-up negatives: 3x3 holds for max

Emily Mattes
03-31-2009, 03:15 PM
2009.03.27-28 REST

2009.03.29
Dynamic stretching
Olympic lifting
Snatch (power position): 25x4, 28x3, 33x3, 35x3, 38x2x3

C&J: 30x3, 36x3, 42x(2+3), 48x2, 51x2x3

FS: 40x5, 48x4, 56x4, 64x4, 68x3, 72x2, 68x4

RDLs: 53x5, 60x5, 68x5, 75x5, 83x4x2

Military press: 35x5, 36x5, 37x5, 38x4, 40x4 (push press last rep)

Metcon - No watch
500m row
15 box jumps (22.5'')
400m row
10 box jumps (22.5'')
300m row
5 box jumps (22.5'')

-----------

2009.03.30
Dynamic stretching
Olympic lifting
DS: 30x5, 35x4, 40x4, 45x3x4

Snatch: 25x4, 28x3, 30x3, 35x3x2, 37x3x2

Snatch pulls: 35x5, 40x4, 45x5, 50x4, 55x4x3

FS: 40x5, 48x4, 56x4, 65x4, 68x3, 72x2 (fail on 3rd), 72x1 (fail on 2nd), 68x2, 65x5
Disappointed by front squats, but haven't been sleeping enough and eating poorly, so there you go.

Behind-the-neck snatch push jerk: 35x5, 40x5, 45x5, 50x4, 55x3, 58x2x2, 58x1 (fail on 2nd rep)

Pull-ups: 3x3 negatives for max hold

-------

2009.03.31 REST
Slept four hours last night, decided a workout would probably be worthless.

Start Velocity Diet tomorrow! I am going to have to scale back my volume a bit. I will probably just end up doing my coach's programmed workout instead of programmed workout + a fifth day + extra stuff at the end of the other four days. And only one metcon a week.

I tried starting it today, with whey concentrate instead of Metabolic Drive since MD comes tomorrow. Holy hunger pains, that was a bad idea. Micellar casein it is!

Emily Mattes
04-05-2009, 06:15 PM
Ended up not starting V-diet until this Friday. It's going OK so far. I actually feel better, probably because my diet's cleaned up from it. I had been slipping prior to starting this.

2009.04.01-02 REST

2009.04.03
Dynamic stretching
Olympic lifting
FS+Jerk: 30x3, 36x(2+3), 42x(2+3), 48x2x4

Clean pulls (BK): 46x5, 52x5, 59x5, 65x4, 72x4, 72x5x3

RDLs: 55x5, 60x5, 68x5, 75x5, 83x4, 84x4

Cleans: 45x2, 52, 58, 62, 65(f), whole bunch of attempts at 65, then dropping to 50, then trying 65 again, then finally 65! New max!

RDLs: 85x4 (finished them because I am a masochist)

Jerk supports: 155#x4, 165#x3, 178#x3, 190#x2, 200#x2

Pull-ups: 4x3 negatives, max holds

----------------
2009.04.04
Dynamic stretching
Olympic lifting
DS: 25x5, 30x4, 35x4, 40x3x4

Cleans (power position): 33x3, 39x3, 46x3, 52(f)+52x2, 52x3x2

Snatch pulls (BK): 35x5, 40x5, 45x5, 50x5, 55x4x3, plus a whole bunch more pulls at 55 from power position

BS: 45x5, 54x4, 62x4, 72x4, 77x3, 82x3x2, 87x1, 90(f), 72x5

--------------------
2009.04.05
Dynamic stretching
Olympic lifting
Snatch (power position): 25x4, 28x3, 32x3, 36x3x2, 38x3, 40x2, 42x2

Snatch: 46(f), 40x1 <--- This was me trying to go for a max attempt at 46 and failing miserably

C&J: 33x3, 40x3, 46x(2+3), 52x2x3

FS: 40x5, 47x4, 55x4, 62x4, 66x3, 70x2, 68x3, 72x2

Planks (weight on back): 40kgx30s, 50kgx15s, 50kgx20s

Except for today's snatch attempt, all of the max attempts were as directed by coach. He wanted me to get little PRs.

Emily Mattes
04-07-2009, 04:11 PM
2009.04.06
REST
NEPA
15min morning fasted walk, 30min afternoon walk

2009.04.07
NEPA
15min morning fasted walk, 15min afternoon walk

Dynamic stretching
Olympic lifting
3-position snatch (power, BK, floor): 25, 28, 33, 37x3

Power snatch+OHS+push jerk: 30x3, 33x3, 35x3, 37x2x2

BS: 46x5, 55x5, 64x5, 74x3x6 (1.5min/set for the 3x6)

Shoulder press/Row supersets: 30x8/35x8, 32x6/37x6, 35x5/40x5, 38x5 (push press last rep)/42x5, 36x5/45x5, 37x5 (push press last rep)/45x5

Weighted planks: 45kg x 30s, 40kg x 30s x 2

Emily Mattes
04-09-2009, 07:35 PM
First . . .

I DID A PULL-UP.

TODAY I DID A MOTHERFUCKING DEAD-HANG PULL-UP. FIRST PULL-UP EVER! Haven't even done a kipping one!

After my workout I was talking to a friend while he was doing towel pull-ups, where you string two towels over a bar and grip those instead of the bar. Makes the pull-up harder and works your grip. Anyway, while he's resting I hang from the towels, figuring I'll mess around with my halfway pull-ups. I pull-up to halfway--but instead of sticking I keep going, and going, and BAM my chin is above my hands!

I freak out, grab the bar proper, and try again. BAM chin goes over bar again!

At this point, I actually ran through the packed top floor gym shrieking "I DID A PULL-UP!" at the top of my voice, ran down the steps to the Olympic weightlifting room, and scared the shit out of a teammate when I yelled "I DID A PULL-UP!" at him through the door. Left shortly after that, partly after embarrassment for annoying the hell out of everyone at the gym.

This is my biggest athletic accomplishment to date. I grew up the chubby, nerdy unathletic, uncoordinated kid who couldn't do anything with her body. In my head I associate pull-ups with athleticism, especially women who can do them. Or if you're not athletic, you're at least small. To be 170-175lbs, and be able to do TWO, one of them a towel pull-up, makes me so incredibly proud I may start actually calling myself an athlete now (but probably not).

-----------
2009.04.08
WORKOUT
NEPA: 15min fasted walk morning, 30min walk afternoon

Conditioning (V-Burn Challenge woooo!) - 23:39.35
6 rounds of
10 jump squats
10 walk-outs
10 SLDL (arms to sides), 5/side
10 clapping push-ups (on incline)
10 jumping jacks
10 reverse lunges with twist, 5/side
10 pike push-ups
10 squat thrusts

The V-Burn Challenge is essentially the same style of the long Crossfit metcons . . . High-rep, low-weight exercises done for time. Thinking of switching it out for something shorter and heavier, but then again, the V-Burn Challenge is going for pure energy-burning, not conditioning.

------------------------

2009.04.09
WORKOUT
Dynamic stretching
Olympic lifting
C&J (BK): 33x3, 39x3, 46x2, 52x2x2

Clean + FS + Push-press: 45x3, 47x3, 48x3, 50x2, 53x2

Clean pulls (2s pause at knee): 49x6, 56x6, 63x5, 70x5, 77x5x4
Clean pulls at for sets of 5 at 110% is one pull too many per set. :suicide:

FS: 40x5, 48x5, 56x5, [64x3x2, 65x3, 66x3, 68x3]<-- 1.5min/set

Shoulder press/row supersets
(32/38)x8, (34/40)x6, (36/42)x5, (36/45)x5, (37/45)x5, (38/45)x5

TWO MOTHERFUCKING PULL-UPS BABY

NEPA:
~1:30 walking (yes, one-hour thirty, walked almost the whole way home from the gym plus thirty minutes at the gym, don't ask)

Emily Mattes
04-10-2009, 05:35 PM
2009.04.10
NEPA: 45 minutes walking

Emily Mattes
04-12-2009, 11:15 AM
2009.04.11
NEPA: 30 minutes walking

Dynamic stretching
Olympic lifting
Snatch (power position): 25x3, 28x3, 32x2, 37x2x2, 39x2

Snatch pulls (2s pause at knee): 35x6, 40x6, 45x5, 50x5, 55x5x4, plus form work with 49

FS + Jerk: 30x3, 36x3, 42x(3+2), 48x(3+2)x3
These were way, way easy. I'm going to start basing the percentages off of something a little higher than my max next time.

RDLs: 53x8, 60x6, 68x5, 75x5, 83x5x2, 85x6
That last set even impressed my coach, and he is not easy to impress.

Shoulder press/row supersets
(33/40)x8, (35/42)x6, (36/45)x5, (37/45)x5, (37/45)x5, (38/46)x5

-------------------------

2009.04.12
Conditioning
"V-Burn Challenge" - 22:16.25
6 rounds of
10 jump squats
10 walk-outs
10 SLDL (arms to sides), 5/side
10 clapping push-ups (on incline)
10 jumping jacks
10 reverse lunges with twist, 5/side
10 pike push-ups
10 squat thrusts

Emily Mattes
04-13-2009, 05:19 PM
2009.04.13
NEPA: 30 minutes fasted morning walk

Dynamic stretching
Olympic lifting
Snatch (3-position: power, BK, floor): 25x3, 28x3, 33x3, 36x3

Snatch: 38x2x2, 40x2

Snatch + OHS + push jerk: 32x(3+3+3), 34x(4+3+3), 34x(3+3+3), 35x(2+3+3), 36x(2+3+3)

BS: 45x5, 56x5, 67x5, [76x4x6 <- 1.5min rest in between sets]

Shoulder press/row supersets:
(38/41)x8, (35/43)x6, (36/45)x5, (37/46)x5, (38/46)x5, (38/46)x5

Happy with those supersets. Each day I'm adding a little bit more weight overall. Not a ton, but a little bit.

Emily Mattes
04-16-2009, 07:13 PM
2009.04.14-15
REST - NEPA? I think none on the 14th, and 20-30 minutes on the 15th.

2009.04.16
NEPA: Nada

Dynamic stretching
Olympic lifting
Coach Dave visiting today! Spent ten minutes puking the bathroom before the workout, and soldiered on anyway. Did pretty well, too!

C&J (BK): 35x3, 39x2, 46x2, 52x2, 55x2x3

Clean + FS + Push press: 46x(3+3+3), 48x(3+3+3), 50x(3+3+3), 52x(2+3+3), 53x(2+3+3)

Clean pulls (2s pause @ knee): 49x6, 56x6, 63x5, 70x5, 77x5, 80x4x4

FS: 45x5, 51x5, 60x5, [68x4x3, 68x3 (fail on 4th rep), 65x4, 66x4] <- 1.5min between sets

Shoulder press/row supersets
(33/42)x8, (35/44)x6, (37/46)x5, (38/47)x5, (39/47)x5, (40/48)x5
Yeah shoulder pressing 40kg for 5 reps! BAM.

Coach Dave said I had great work capacity! Can't wait to be back on normal diet so I can add in more work. Want to go back to five days a week with my extra exercises added in. Miss my conditioning work and deadlifts and drop snatches and all of that.

Emily Mattes
04-18-2009, 10:42 AM
2009.04.17
Dynamic stretching
Olympic lifting
Snatch (power position): 25x3, 28x3, 33x3, 36x2, 38x2x3

Snatch pulls (2s pause at knees): 35x6, 40x6, 45x5, 50x5, 55x5, 60x4x4
Going to start going off of a lower weight when I work out my percentages, since my form is breaking down.

FS + jerk: 35x(3+3), 39x(3+3), 46x(3+2), 52x(3+2), 55x(2+2)x2, was supposed to do one more set at 55 but totally crapped out.

RDLs: 55x8, 60x6, 68x5, 75x5, 85x5x2, 80x5 (form on 85 started crapping out so I dropped weight)

Shoulder press/row supersets:
(34/42)x8, (35/44)x6, (38/47)x5, fuck crap stopped there.

The overarching theme for this workout was "crapped out." Didn't eat well that day so I'm chalking it up to that.

Emily Mattes
04-20-2009, 08:51 PM
2009.04.18
Dynamic stretching
Olympic lifting
Snatch: 25x3, 28x3, 33x3, 36x3, 36x2, 38x1, 41x1x3

C&J: 35x2, 40x2, 46x(2+1), 52x1, 55x(1+fail), couple more attempts at 55 and 45 then crapped out due to hurting shoulder and back. WORKOUT FAIL

-----------
2009.04.19 REST

-----------
2009.04.20
Dynamic stretching
Olympic lifting
Snatch: 25x3, 28x3, 33x3, 36x3, 38x3, 39x3x2

Power snatch + OHS + snatch jerk: 32x(3+3+3), 34x(3+3+3), 35x(3+3+3), 36x(3+3+3), 38x(3+3+3)

BS: 48x5, 57x5, 67x5, [76x5x6 <-- 1.5min rest in between]

Shoulder press/row supersets
(34/42)x8, (35/44)x6, (38/52)x5, (38/47)x5, (39/48)x5, (40/48)x5
That set of 52 was an accident due to misloading. I didn't realize until the end of the set--I did it but it was pretty ugly, so I took the weight back down.

Emily Mattes
04-21-2009, 04:08 PM
2009.04.21
Dynamic stretching
Olympic lifting
C&J (BK): 35x3, 39x2, 46x2, 52x2, 55x(3+2)

Cleans (BK) (dropped jerks due to shoulder pain): 55x3x2

Cleans + FS + Push press
48x(3+3+3), 50x(3+3+3), 52x(3+3+2, failed 2nd push press), 52x(3+3+3), 53x(3+3+3)

Clean pulls: 46x6, 52x6, 59x5, 65x5, 73x5, 78x4x4
Calculated percentages off of 65 instead of 70 as usual because back was sore and last week form broke down horribly during clean pulls.

FS: 45x5, 50x5, 58x5, [66x5x6 <-- 1.5min rest in between]
These were TOUGH but I was scrappy and got through 'em.

Emily Mattes
04-23-2009, 07:05 PM
2009.04.23
WORKOUT
Snatch: 25x3, 28x3, 33x3, 36x2, 38x3, 39x3, 39x5

Snatch pulls: 35x6, 40x6, 45x5, 50x5, 55x5, 60x4x5

FS + Jerk drive + Jerk: 30x(3+3+3), 36x(3+3+3), 42x(3+2+2), 48x(3+2+2), 51x(3+2+2)

FS + Jerk drive: 53x(3+2), 55x(3+2) <-- cut out jerk due to shoulder hurting

RDLs (clean grip): 55x8, 60x6, 68x5, 75x5, 83x5, 85x5x2

Shoulder press/row supersets:
(35/42)x8, (36/45)x6, (39/47)x5, (40/47)x5, (41/48)x5, (42/48)x5
YAY PRESSES! Granted, they totally tuckered me out for my rows, but I'm so happy with how they've progressed in the past couple weeks! My first workout involving them, my first set was 30kgx8 and my last set was barely 37kgx5. Now my first set is 35kgx8 and my last was 42kgx5! OK, so that's only an increase of 11lbs, but I'm inching closer and closer to doing 100lbs for 5 (or 45.5kgx5).

---------

I want to get back to the higher volume of training I was doing pre-Velocity Diet, what with the five days and conditioning and whatnot, I just haven't had the time recently due to moving-related stuff. After the end of next week I should be good to go for adding more things in.

Emily Mattes
04-26-2009, 03:03 PM
2009.04.24
Snatch: 25x3, 38x3, 33x3, 36x2, 38x1, 41x1, 44x1, 46x1, 48x1, 51x1, then tried for 53 a bunch and failed--but one of the other more experienced lifters said from my pull I totally have at least 55, I just need the consistency in my form! Finally, a snatch PR! I haven't moved from 45 since December!

C&J: 35x2, 39x2, 46x(2+1), 52x1

Clean + Jerk Drive: 55x1, 58x1, 60x1x2 (changed to jerk drives due to hurting shoulder)

BS: 48x5, 57x5, 67x5, 76x4, 81x4x3, 71x9x2
Have been basing my back squat percentages off of 95 and it's going great. Can't wait to max out on this.

Shoulder press/row supersets:
(35/42)x8, (36/45)x6, (39/47)x5, (40/48)x5x2, (41/49)x5
Went lower than last workout as I was feeling totally beat.

2009.04.25
REST

Emily Mattes
04-27-2009, 06:48 PM
2009.04.26
Dynamic stretching
Olympic lifting
Snatch: 26x3, 31x3, 36x3, 41x3
Snatch (3-position): 41x3x2
Was supposed to do everything three-position but forgot. This is the first workout in fucking forever where my sets have changed from 25-28-33-36 etc etc and I can definitely feel the difference in the higher weights.

Snatch pulls: 36x5, 41x4, 46x4, 51x3, 54x3x3

BS: 48x5, 57x4, 66x4, 76x3, 81x3x5

Jerk supports: 165#x4, 175#x3, 185#x3, 195#x3, 205#x2, 215#x2

-----------
2009.04.27
Dynamic stretching
Olympic lifting
C&J: 35x3, 39x3, 46x3, 52x2
Clean + Push jerk: 52x2x2 (switched to push jerk due to shoulder)

Clean pulls: 46x5, 52x4, 59x4, 65x3, 69x3x2, 70x3

RDLs: 54x5, 60x5, 70x5, 77x4, 85x4x5

Shoulder press: 37x5, 40x4, 42x4, 44x3, 46x3
SHOULDER PRESSING THE YELLOW PLATES WHEE! For all of you English-system people, that is 101.2# for a triple!

Emily Mattes
04-29-2009, 07:41 AM
2009.04.28
Dynamic stretching
Olympic lifting
DS: 26x4, 31x3, 36x3, 41x3, 46x3, 51x3

FS + Push jerk: 35x3, 37x2, 43x3, 49x2x3

FS: 43x5, 50x4, 58x3, 66x3, 71x3, 72x3x2

Behind-the-neck snatch jerk: 36x5, 41x4, 46x3, 51x2, 53x2, 55x2

Did push jerk and went easy on the snatch jerk due to shoulder. Basing my front squat percentages off of 85kg! I need to max someday soon, like, for reals, as my "official" front squat and back squat maxes are 75 and 87, and I'm working my percentages off of 85 and 95.

Conditioning
3x
80-90m (?) sprint
90s rest

Emily Mattes
04-29-2009, 04:33 PM
2009.04.29
Dynamic stretching
Olympic lifting
Snatch: 26x3, 31x3, 36x2, 41x2, 46x1, 47x1, 48x1

Clean & Push Jerk: 35x3, 39x2, 46x2, 52x1, 59x1, 60x1, 61x1 <-- Jerk was more of a push-press on the last set

BS: 48x5, 59x4, 66x4, 76x3, 81x4x2, 82x4, 85x4, 80x5, 85x4
So the percentages for those last sets was 80%x3, 85%x4x4, 80%x5, 85%x4. I started out basing it off of 95kg, and they felt so good I finished the last three sets basing it off of 100kg! Another lifter said my form and speed were very good. I'm going to try basing my back squats off of 100kg from now on and see how it goes!

Conditioning - No watch
3x
8 dumbbell push press, 45#/side
12 jumping pull-ups (more pull-up than jumping, I need to learn to kip)
16 dumbbell swings, 65#

I've put in a suggestion that my gym gets a 2-pood kettlebell. Theirs only goes up to 50#, and once you get to heavier weights the dumbbells get big enough that you can't really sub dumbbell swings for kettlebell swings without screwing up your form.

-------------------

No updates until Monday. Will be away from the weight room from Thursday until Sunday--probably just as well, as I think I haven't taken more than three days of rest since November. Well, unless you call not lifting due to a five-day stint of 16-18 hour work days at a restaurant "rest."

Emily Mattes
05-08-2009, 06:08 PM
2009.04.30-2009.05.04 REST
Took Monday off due to exhaustion.

2009.05.05
Dynamic stretching
Olympic lifting
Snatch (3-position): 26x3, 33x3, 36x3, 41x3x3, 41x4

Snatch pull: 36x5, 41x4, 46x4, 51x3, 56x3x4

BS: 48x5, 57x4, 66x4, 76x3, 81x4x5

Supposed to do jerk supports--will make them up at a later workout. Too tired!

-----
2009.05.06
Dynamic stretching
Olympic lifting
Clean & Push Jerk: 35x3, 39x3, 46x3, 52x2x4

Clean pulls: 46x5, 52x4, 59x4, 65x3, 72x3x4

Straight-legged deadlift: 40x5, 45x5, 50x5x2, 60x4, 65x4, 67.5x4x3

Shoulder press: 40x5, 42x5, 43x4*, 43x4, 44x3**, 44x3***
*Push press + negative on last rep
**Push press + negative for last two reps
***Push press + negative for last rep
As you can see, shoulder presses were not stellar today.

Conditioning - 5:12.76
7x
5 jumping pull-ups
5 box jumps, 25.5''

-----------
2009.05.07 - REST

----------
2009.05.08
Dynamic stretching
Olympic lifting
DS: 28x4, 33x3, 39x3, 45x3x4

FS + Jerk (yes a real split jerk!): 30x3, 36x2, 42x2, 48x2, 50x2, 52x2x2
Think I figured out what was causing shoulder problems with the jerk--wasn't being aggressive enough about dropping under the bar. For whatever reason shoulder issues went away when I focused on that.

FS: 45x5, 51x4, 60x3, 68x3, 72x4x5
For reference, my last tested front squat max was 75 . . . I think it's gone up since then.

Behind-the-neck snatch jerk: 39x5, 45x4, 50x3, 55x3, 60x2, 61x2

Behind-the-neck snatch jerk + OHS: 61x1
(Done because another lifter said I wouldn't be able to do this at my snatch max + 10kg)

Cable-squat-thing: 60#x5, 80#x5, 110#x5, 60#x10, 80#x5x2, 100#x5
If this looks scattered, it's because it is. A while ago Powerlifter Nick showed me a weird exercise on the cable machine that was supposed to develop my hamstrings better. You place the cable on the lowest setting with a handle. Then face away from the stack, grab the handle between your legs, walk out in between the stacks, and squat up. Can't describe it better than that and have no idea what to call it. Anyway, messed around with it--I'm going to have to get him to show me the exercise again because I'm not sure I did it right.

Conditioning - 9:15.31
5x
5 dumbbell swings, 65#
30s weighted plank, 45#
50-70m (?) sprint
30s rest

Emily Mattes
05-09-2009, 11:01 AM
My coach has me on a truly fearsome squat cycle. Craziness!

2009.05.09
Dynamic stretching
Olympic lifting
Snatch: 26x3, 31x3, 36x3, 41x2, 46x2x2

C&J: 35x3, 39x2, 46x2, 52x1, 59x1x2

BS: 48x5, 57x4, 66x4, 76x3, 81x5x5, 76x6, 81x5

Jerk supports (making them up from missing them earlier this week): 175#x4, 185#x4, 195#x3, 205#x3, 215#x2, 225#x1 + 225#x2 (failed both) + 220#x1

Then did a shitton of rolling.

Emily Mattes
05-18-2009, 06:59 PM
Life hasn't been great. The past week I didn't focus on my training as I should have as a result. This, of course, is the exact wrong reaction--after all, what force in life will be as ever constant as the iron? I could get a good deal more poetic about it but I will spare myself the embarrassment.

ANYWHO

2009.05.10-11 REST
------------
2009.05.12
Dynamic stretching
Olympic lifting
Snatch (HK): 26x5, 31x4, 36x3, 41x3x4

Snatch pulls: 36x5, 41x5, 46x4, 51x4, 56x3, 60x3x3

BS: 48x5, 57x4, 66x3, 76x3, 81x3, 86x4x4

Shoulder press: 40x5, 42x4, 43x4, 45x3, 47x3

------------

2009.05.13-15 AWASH IN SELF-PITY

-----------

2009.05.16
Dynamic stretching
Olympic lifting
C&J: 35x3, 39x3, 46x3, 52x2x3

Clean pulls: 46x5, 52x4, 59x4, 65x3, 72x3, 75x3x3

RDLs: 56x5, 62x5, 70x5, 78x5, 86x4x5

Jerk supports: 175#x4, 185#x4, horrible trap cramp! Stopped here!

Between-leg-weird-cable-squat-thingy: 80#x5, 90#x5, 100#x5, 110#x5, 120#x5
Think I will drop weight to focus on form more.

After finally dragging myself to the gym, lo and behold, lifting makes me feel better! Which is something I already knew, I was just too awash in self-pity to actually get off my ass and carry through with it.

---------------
So after Saturday's success, I decide I'm going to go ahead and make up my workouts for the week, dammit, and put Day 4 and Day 5 in on Sunday.

2009.05.17
Morning
Dynamic stretching
Olympic lifting
DS: 28x4, 33x3, 39x3, 44x3x4

FS+ Jerk: 35x3, 39x2, 46x2, 52x2

FS + Jerk drive (shoulder problems): 52x2x2

FS: 43x5, 51x4, 60x3, 68x3, 72x4x6

Behind-the-neck snatch jerk: 39x5, 44x4, 50x3, 55x2, 61x2x2

Afternoon
Dynamic stretching
Olympic lifting
Snatch: 26x3, 31x3, 36x2, 41x2, 46x1, 48x1

C&J: 35x3, 39x2, 46x2, 46x1, 52x1, 58x1, 62x1x2 (to be fair, was pressing out a bit on the jerks so I'm not counting that 62 as a jerk PR)

BS: 48x5, 57x4, 67x3, 76x3, 86x4x5

I was positive the afternoon session was going to suck, given my shitty eating and sleeping and heavy front squats in the morning. However, Emily is nothing if not stubborn as a mule, so surprisingly hit everything.

-------------
2009.05.18

"Today should be a rest day," I say to myself, "But I will go play with sandbags and kettlebells with Canadian weightlifting friend Justin. It will be light conditioning, not a workout at all!"

One hour, one 110#-140# sandbag (depending on the exercise) and two 2-pood kettlebells later, it became clear telling Justin training with him would be like "active rest" was a poor idea. It has also convinced me I need to build a sandbag because they are fun as hell.

Emily Mattes
05-19-2009, 04:10 PM
2009.05.19
Dynamic stretching
Olympic weightlifting
Snatch: 26x3, 31x3, 36x3, 41x2, 43x2x2

Snatch pulls: 36x5, 45x4, 50x4, 55x3, 61x2x2

BS: 48x5, 57x4, 67x4, 76x3, 81x3x3

Jerk supports: 175#x4, 185#x3, 195#x3, 205#x3, 215#x2, 225#x2

Felt tired and too out-of-sorts for conditioning. Hadn't gotten a lot of sleep the night before and the sandbag training was not recovery work. Will go to bed early tonight. Plus I'm doing kind of a light version of Rapid Fat Loss and it is probably not a good idea to add in too much extra conditioning work.

Emily Mattes
05-21-2009, 02:37 PM
2009.05.20
Dynamic stretching
Olympic lifting
C&J: 35x3, 39x3, 46x3, 52x2, 55x(2+1)x2
Justin and Ella coached me on my jerk the other day--in my effort to not be on my toes I've overcompensated and now push myself back instead of straight under the bar. Damn.

Clean pulls: 46x5, 52x4, 59x3, 65x3, 72x3x2

RDLs: 56x5, 62x5, 70x5, 78x4, 86x3x3

Also worked on deadlifts with Justin. It sucks that I have to move in a week, as Justin just got into town and he's a really good strength coach--I've been learning a lot from him.

Shoulder press: 40x5, 42x5, 43x4*, 43x3, 44x3**
* Push press + negative on last two reps
** Push press + negative on last rep

Shoulder presses, why do you continue to elude me? I blame having six workouts over five days.

Conditioning
3x
300m row
10 TGU, 45# dumbbell on shoulder

Oh man, this is where I really felt it. TGU were supposed to be full, not sandbag style, but I realized after the first two reps of the first set I wasn't going to be able to do 30 TGU at 45#. Was already in the middle of the workout and didn't want to run upstairs and get a lighter dumbbell, so I stuck with it.


Later
Sandbag/Kettlebell training
Did sandbag and kettlebell work with Justin and one of his friends! Mostly played with the 70# kettlebell and a 100-140# sandbag. Zercher cleans, squats, tried snatches. Tried flips with the 20# kettlebell but totally failed. Not because of the weight--I could get the 70# going pretty good for a flip--but I kept catching the thing by the bell and not the handle. Olympic lifting has improved many things but my hand-eye coordination is still really bad.

We finished up with kettlebell toss--first with the 20#, and then when Justin and his friend were done Justin directed me to do 10 more sets with the 70#. Finally he had me do farmer's walks with two 70# bells. Probably like a quarter-mile or something.

----------
2009.05.21
OK after seven workouts in five days I took a rest day. Plus I needed to pack.

Emily Mattes
05-24-2009, 05:33 PM
Whole bunch of workouts to add. The last week has been fun, playing with sandbags and kettlebells and seeing friends I haven't seen in a while.

Lifting is getting back in the groove.

2009.05.22
Dynamic stretching
Olympic weightlifting
DS: 28x4, 33x3, 39x3, 44x3, 47x2x2

FS+Jerk: 35x3, 39x2, 46x2, 52x2, 55x(1+2)x2

FS: 45x5, 51x4, 60x3, 68x3, 72x3x4

Behind-the-neck snatch jerk: 39x5, 45x4, 50x3, 55x2
2 BTN snatch jerk + 1 OHS: 62x1x2

This was my last team practice at my gym, as I'm moving next week. It was bittersweet for me. The end of an era--I will miss being a member of Ghetto Gold. But when I start lifting at Moorestown there will be some awesome coaches and lifters there, like Lance Frye and Rizelyx Rivera!

-------
2009.05.23
Dynamic stretching
Olympic weightlifting
Started out with a LOT of form work with Justin, attempting to learn the "hip swivel" as he calls it to help initiate the double-knee bend. He was saying that I have "empty hips"--I don't engage them enough and get them under the bar, I just kind of thrust them forward.

Snatches felt a bit slow and sore as a result. Hamstring hurt the next day--good indicator I was getting the pull right!

Snatch: 26x3, 31x3, 36x2, 41x3, 46x1, 48(f)x1x2, 48x1

C&J: 35x3, 39x2, 36x2, 52x1, 59x1, 62x1
Jerk PR! Did 62 last Sunday but had too much of a press-out to count. Jerks are feeling great, the tips Justin and Ella gave me really helped.

BS: 48x5, 57x4, 67x3, 76x3, 81x2x4

-----------
2009.05.24
Dynamic stretching
Olympic lifting
Snatch: 26x3, 31x3, 36x3, 41x2, 43x2x3

Snatch pulls: 39x5, 44x4, 50x4, 55x3, 61x2x3

BS: 48x5, 57x4 ,67x4, 76x3, 81x2, 86x2x3

Jerk supports: 185#x4, 195#x3, 205#x3, 215#x3, 225#x2, 230#x2
Finally caught and fixed some of my form issues. I haven't been keeping my back locked tight and pushing up off of my back leg. I push off my front, which pitches me back or forward and makes the weight impossible to control. Once I started focusing on keeping a tight back and using my back leg too the 230# went up like a dream.

------------

I'm thinking I want to go into strength and conditioning, as I love lifting and fitness and iron culture a lot and would love to have a career involving it. So it has been great having my friend Justin in town--he used to be on Canada's national weightlifting team and is a big iron culture fan so we've had a lot to talk about in that subject. I want to find ways to research the methods other countries use to teach the Olympic lifts--just the tidbits he's given me about what he knows of how Canada and other countries do things is fascinating. It makes sense that a sport so based in technique would have a bunch of different methodologies to teaching the lifts but it isn't something I've been exposed to before.

Emily Mattes
05-26-2009, 04:38 PM
2009.05.25
Did my workout at 6:00am since I was doing an all-day tubing trip and the gym would be closed when I got back due to Memorial Day. Snappiness was inhibited as a result.

Dynamic stretching
Olympic lifting
C&J: 35x3, 39x3, 46x3, 52x2, 55x2x3

Clean pulls: 46x5, 52x4, 58x4, 65x3, 72x2x3

RDLs: 56x5, 62x5, 70x5, 78x4, 86x3x4

Shoulder press: 38x5, 40x5, 42x4, 43x3*, 45x3**
* Push press + negative last rep
** Push press + negative for all reps :(

God, my shoulder presses have been sucking hard ever since I hit 47x3. Can't figure out why.

---------
2009.05.26
Sunburned shoulders from the rafting trip, despite liberal sunscreen use, made the cleans and front squats extremely uncomfortable!

Dynamic stretching
Olympic lifting
Power snatch: 26x4, 31x3, 36x3, 41x2x3

Cleans: 35x4, 39x3, 46x3, 52x2x3

FS: 45x5, 51x4, 60x3, 68x2, 72x2x3

Emily Mattes
06-01-2009, 06:23 PM
2009.05.27 REST
--------
2009.05.28
Dynamic stretching
Olympic lifting
DS: 28x4, 33x3, 39x3, 44x3, 47x2x3

FS+Jerk: 35x3, 39x3, 46x2, 52x2, 55x2x3

BS: 48x5, 57x4, 67x3, 76x3, 81x3x3

BTN Snatch jerk: 39x5, 45x4, 50x3, 55x2, 61x2x2

----------
2009.05.29
Dynamic stretching
Olympic lifting
Snatch: 26x3, 31x3, 36x2, 41x2, 46x1, 48x1, 49x1

C&J: 35x3, 39x2, 46x2, 52x1, 55x1, 59x1, 63x1 (jerk PR), 65x1 (jerk PR)
Yay, jerk PR! Now my clean and jerk are equal!

FS: 45x5, 51x4, 60x3, 68x3, 72x2, 77x2x3
The perils of basing your squat cycle percentages off of a max higher than your real max: when it comes time to do doubles at 90%, they're higher than your previous singles! Previous FS PR was 75 for a single, now did three doubles at 77. Sweet.

----------
2009.05.30-31 REST (moving this weekend)

-----------
2009.06.01
Now training at new temporary gym until I get ready for the move to South Jersey.

Dynamic stretching
Olympic lifting
Snatch: 26x3, 31x3, 36x3, 41x2, 42.5x2, 46x2x2

Snatch pulls: 36x5, 41x4, 46x4, 51x3, 56x2, 60x2x2

BS: 52.5x5, 62.5x4, 72.5x4, 81x3, 86x2, 91x2, 95x1 (failed 2nd rep), 95x2, 95x1x2

Funny story! OK, so I was supposed to start these squats at 48 and finish at 90 for those last sets. Doing any squats at 90 would have already been a PR--last PR back squatting was 87 for a single. The sets should have looked like this: 90%x2, 90%x1x3. Anyway, I go for that first double and fail the second rep. "Gee, this is feeling hard!" I think. But I get out the double on my second set, and finish up with two more singles.

While unloading the bar for jerk supports, I realize I've been using a men's bar, not a women's. So ended up doing all of my squats 5kg too heavy, and instead of doing 90kg for a double did 95kg. Pretty happy about this, as it means I'm totally hitting 100kg in two weeks.

Jerk supports: 85x4, 87.5x3, 90x3, 92.5x3, 97.5x2, 100x2
Did these on a different squat rack than normal, an inch or so deeper in the bottom position. Made them significantly harder.

Emily Mattes
06-04-2009, 07:26 PM
2009.06.02
~1 hour fasted NEPA in the morning

Dynamic stretching
Olympic lifting
C&J: 35x3, 39x3, 46x3, 52x2, 55x2, 59x2, 59x1

Clean pulls: 46x5, 52x4, 59x4, 65x3, 72x2, 75x2x2

RDLs: 55x5, 62x5, 70x5, 78x4, 86x3x4

Shoulder press: 35x5, 38x5, 41x4, 44x3, 48x3
Yes! Shoulder press finally making progress again!

Conditioning - 8:53.46
4x
300m row
7 burpees

Oh dear God, ass was dragging on conditioning. Haven't done it in a while.
------------------
2009.06.03 - REST

-------------------
2009.06.04
Done at gym with Coach Kevin in Frederick. I love lifting at new gyms, it's great to meet new lifters. Got to see one of his lifters, Cathy, make a C&J PR of 35--she finally gets to use the 10kg bumpers! It is so great to watch people make PRs!

Dynamic stretching
Olympic lifting
Power snatch: 26x3, 31x3, 36x3, 41x2, 43.5x2x2
Still need to be snappier with these, shrug more.

Cleans: 35x4, 39x3, 46x3, 52x2, 55x2x2

FS: 45x5, 51x4, 60x3, 68x2, 72x2, 77x1x3

Conditioning - 9:30.65
15 DB swings, 70#
15 DB push press, 40#/arm
15 DB swings, 60#
15 DB push press, 30#/arm
15 DB swings, 60#
15 DB push press, 30#/arm

More ass dragging! Shoulders totally shot after the first round so I had to lower the weights. It was funny though, two boys, probably 12 or 13, watched me start the workout and one boy immediately starts exclaiming "You're using forty pounds? She's using forty pounds!" Shaking his friend's arm and everything to get his attention to watch me. He asks if I'm a powerlifter, I say I do Olympic weightlifting, and then he says "I bet you could beat me in arm wrestling!" I'm like "Yes, probably, I certainly hope so!" Kids are cute.

Emily Mattes
06-05-2009, 04:50 PM
2009.06.05
Dynamic stretching
Olympic lifting
Used a normal, non-Olympic lifting bar for most of the workout until the last few sets of BTN jerks, and it felt really screwy.

DS: 26x4, 33.5x3, 38.5x3, 43.5x3, 47.5x2, 50x2x2

FS+Jerk: 42.5x3, 48.5x3, 50x3, 52.5x2, 55x2, 60x(2+1)x2
Supposed to do first sets at 33-39-45, but forgot I was using a 20kg bar and so misloaded. I actually didn't notice--the weight felt as light as it normally does. 60kg felt like a toy. This is a good sign.

FS: 50x5, 57.5x4, 67x3

BS: 76x3, 81x3, 86x2x3

Another good sign: in another scatterbrained moment, I started doing front squats instead of back squats. The weight hadn't felt heavy enough to clue me in, though--it wasn't until I reached 76 that I read my log more closely and realized my mistake.

Behind-the-neck snatch jerk: 40x5, 45x5, 50x4, 55x2, 61x2, 62.5x1x3


Feeling strong, the weights are feeling like toys. It is good. When this strength cycle is over though I really need to focus on speed. Maybe talk to whoever is my next coach about doing lots of power versions of the lifts and footwork and stuff.

Emily Mattes
06-07-2009, 11:39 AM
2009.06.06
Morning
Dynamic stretching
Olympic lifting
Snatch: 26x3, 31x3, 36x2, 41x2, 43x1, 46x1x2, 48x1x2, 51x1x2, 53(f)x3, 45x2, 53(f)
Just kept catching that snatch forward on the 53. Simply wasn't finishing my pull or locking out when the snatch got overhead. I think next time I do drop snatches I'll drop the weight and do them without any dip or heave at all, just drop straight down.

C&J: 35x3, 39x2, 45x2, 52x1, 59x1, 62x1, 66x1, 69x(1+f)*, 70(f), 70x(1+f)
Sweet, finally got 70 on my clean! I was feeling slow but weights were feeling light. Failed the 69 jerk due to massive pressout--at least my overhead strength is good? Onlookers said it was epic-looking. Failed the 70 jerk just due to failure, not dropping enough under the bar.

FS: 45x5, 51x4, 60x3, 68x3, 72x2, 77x2, 81x2x2
PR'd front squat for a double, twice. Bodyweight front squat for a double!

Conditioning - 3:25.84
3x
10 clapping push-ups (hands on ~12'' incline)
10 jumping pull-ups

Core
Front plank: 40kgx20s, 35kgx20s, 35kgx30s

Planks have gotten a lot harder since I've thought of tucking my hips in rather than thrusting out my lordotic arch. It looks like some of the reason for my back pain is due to hyperextending my lordotic arch, so I need to keep the focus on keeping my core tight and slightly tucking in my hips.


Evening
~1-1.5 hours sandbag, kettlebell, Atlas stone work!

Sandbag, did some Zercher squats, throws, and half-moons with 50#-70#. Got beaned in the face pretty good and fell over backwards when Justin threw the bag too hard at me--it was dark so he overshot it.

Kettlebell stuff was with 70# kettlebells. Some swings and deadlifts, practiced flips and catches, did a farmer's walk with 70# in each hand around the park.

Atlas stone was 100#, and the most fun of the day. Did a lot of picking up, putting on ledges, shouldering and carrying. Tried rolling around my head and failed miserably, as did an attempt to press. The press wasn't a surprise, given that I can only press 104# for a triple, and that's with a bar. Arms were scraped to hell the next day.

I love doing this kind of work. Olympic lifting is great but switching it up is fun, too.

Emily Mattes
06-07-2009, 08:00 PM
2009.06.07
~2 hours of sandbag, Atlas stone, kettlebell play with Justin, Charlie, Joe, and Dana.

Used 66, 70, 80# kettlebells, a 100# Atlas stone, and sandbag weight ranging from 100-140#. Lots of fun--kettlebell toss, kettlebell running, plenty of Atlas stone play--throwing, lifting, squatting, tossing the sandbag, around the worlds, sprinting with it. Definitely tired at the end. Atlas stone totally ripped up my forearms and clavicle and front of my shoulders. It is awesome and I'm going to try to get a picture of it.

Seriously, I'm loving this extra work. When I reach a place where I'm happy with my lifting (probably when I qualify for Americans) I want to work this stuff into my lifting and maybe start doing Strongman.

Emily Mattes
06-09-2009, 02:27 PM
2009.06.08
Was going to do a light day since it was fifth day of lifting in a row but turned it into max squat day. Whoops.

Dynamic stretching
Olympic lifting
Power snatch: 26x3, 31x3, 36x3, 41x3x2, 35x3x4
Dropped weight to drill speed and technique.

Front squat: 45x5, 51x4, 60x3, 68x2, 75, 79, 82, 85, 88, 90, 93(f)x1x2, 91(f)

Grargh, mix of frustration and triumph. On the one hand, 90kg front squat! Yes!

On the other hand, I totally had more in me, but for three reasons:
1. Fifth day of lifting without rest, when the previous day was two hours of conditioning stuff, doesn't work so well for max squat day.

2. I have no fucking drive out of the bottom of the squat. None. No bounce. I need to work on that hard. Observers said I controlled the weight well enough on the way down that I should have been able to get it back up if I didn't take a rest at the bottom like I was having a tea party.

3. My hyperextension problem with my lower back really came out. Unracking anything past the 68 sent shooting pains through my spine. I need to be doing planks every day, all of the time. I've been focusing on keeping my core tight and a bit of a pelvic tilt but it really fell apart with the heavy squats.

Emily Mattes
06-11-2009, 05:29 PM
2009.06.09-10 REST

2009.06.11
Took it lighter today by skipping RDLs, replaced them with light deadlifts and the weird cable-squat thing. Will be very happy to switch coaches when I finally move to NJ; sometimes I think my coach forgets he is not in high school anymore.

Morning
Conditioning
FitDeck - 15 cards

Evening
Dynamic stretching
Olympic lifting
C&J: 35x3, 42x3, 49x3, 56x2, 60x2, 63x1x2

Clean pulls: 49x5, 56x4, 63x4, 70x3, 77x2x2

Deadlifts: Practiced form a bunch with 75kg

Cable-squat-thingy: Worked with 35-65#, messed around a bit. Weird how using a different cable machine results in lighter weights--at my old gym I was doing 80-120#.

Planks: 25kgx40s, 35kgx30sx2, 35kgx40s

Conditioning
3 rounds of
10 (2 walking lunges + broad jump)
15 jumping pull-ups

Emily Mattes
06-23-2009, 09:12 PM
Not dead! Forgot my workout log in my car, currently staying at a friend's place in Philly while I check out apartments in New Jersey. Have a TON of workouts to update.

Also, saw the Moorestown Weightlifting Club for the first time and lifted there.
1. This place is heaven. Lifting heaven! Eight platforms! All the plates in the world! No dumb machines!
2. I have never seen so many gigantic people concentrated in one place. My coach looks small next to some of the guys working out at that gym. I felt small, and I don't usually feel small.
3. There are so many great Olympic lifters! There was a girl there, Angela, a 63kg lifter who was doing power C&J with approximately two million kilos. That is an exaggeration, it was like 70 or 75 or something but it was great. I looked at the PR boards for lifting and the numbers just made my jaws drop.

The coach there seemed to have a hard time believing I really was moving to New Jersey just to lift at the gym, not for school or a job. I haven't got any special numbers and am definitely no Olympian-in-training, so I can see why it would cause confusion. He offered to start writing my programs after camp--he said my technique looked good but I needed more speed. So excited about this gym!
-----------

Also, during my workout today I pressed 50. Now my military press is only 1kg less than my snatch. WHAT THE CRAP.

Emily Mattes
06-24-2009, 09:58 PM
Updating my billion workouts tomorrow. This is a short update for breaking news. One of my new roommates is into lifting, kettlebells, rock-climbing, BJJ, all manner of outdoorsy stuff, and axe-throwing. He actually has a stack of logs set up in the backyard for practice!

Cursory research has also revealed Philadelphia/South Jersey has even more incredibly hardcore gyms than previously thought. And kettlebells are huge here. Now I just need to find out when that kettlebell class at the Rocky steps meets.

Emily Mattes
06-25-2009, 07:34 PM
2009.06.12
Morning
Conditioning
FitDeck - 15 cards

Afternoon
Dynamic stretching
Olympic lifting
Power snatches: 26x4, 31x3, 36x3, 41x2, 43x2x2

Power cleans: 35x3, 42x3, 49x3, 56x2, 60x1x2

Skipped squats due to back pain

Shoulder press: 38x5, 40x5, 43x4, 44x3 (last 2 push-press + negative)
Goddammit shoulder press going back down AGAIN WHY

I found out the cable-squat-thingy is called a "cable pull-through". Anyway, I messed around with more of those, doing 80-120# (this was at my old gym so the weights are different)

--------------------
2009.06.13-14 REST
2009.06.15 Being lame!

-------------------
2009.06.16
Starting testing week today. Felt really shitty haven't been eating or sleeping properly.

Dynamic stretching
Olympic lifting
Testing back squat today.

Snatch: 26x3, 31x3, 36x2, 41x2, 46, 48

C&J: 35x3, 42x2, 49x2, 56, 63, 66, 68 (jerk PR)

BS: 48x5, 57x4, 67x3, 76x2, 86, 92, 96, 100(f)x1x3
My previous best back squat was 95x2, and I couldn't get over 96? What the fuck, back squat?

----------------------
2009.06.17
Dynamic stretching
Olympic lifting
Testing snatch for doubles today.

Snatch: 26x3, 31x3, 36x3, 41x2, 46x2, 47.5x2, 48.5x2, 50(f)x1x2

Snatch pulls: 36x5, 41x4, 46x3, 51x3, 55x2x3

BS: 50x5, 60x4, 70x3, 80x3, 85x2, 90x1x3

God, everything just felt slow and terrible and off day. I decided to fuck it with the back squats and just started basing my percentages off of 100. Suck it, max day!

----------------------
2009.06.18
Dynamic stretching
Olympic lifting
Testing clean doubles today.

Cleans: 35x4, 42x3, 49x3, 56x2, 63x2, 68x1 (fail on 2nd rep), 68(f)

Clean pulls: 49x5, 46x4, 63x3, 70x3, 74x2x3

FS: 45x5, 54x4, 63x3, 72x3, 77x2, couldn't even get last set going

What the fuck, this week has totally sucked!

----------------------
2009.06.19
Dynamic stretching
Olympic lifting
Testing drop snatch doubles and front squat + jerk today.

DS: 36x5, 31x3, 36x3, 41x2, 46x2, 52x2, 55x2, 60x2, 63(f), 61x2
Supposedly your max drop snatch for a double should be equivalent to your snatch. My max DS double is 10kg over my snatch. Um.

FS+jerk: 35x3, 42x2, 49x2, 56x(2+1), 63x(2+1), 67, 70, 72(f)
PR'd my jerk! Now it's equal to my clean!

1.25 FS (http://www.performancemenu.com/exercises/index.php?show=exercise&sectionID=2&exerciseID=168): 35x5, 45x4, 55x3, 63x2, 70x2, 72x2, 55x3

So today's workout was after a night of heavy drinking and very little sleep, and was the best workout of the week. Very happy with my drop snatches and my jerk PR and the 1.25 front squats felt good. What the hell is going on, body?

Conditioning - 7:44
6x
100m row, sprint
200m row, cruise

Emily Mattes
06-25-2009, 08:00 PM
Started tapering, sort of, for lifting camp this week. My old coach has stopped writing me workouts beyond the first one so I was making it up. Meant to go heavy today but just felt terrible. Past month or more has just been a gradual downhill, a lot of stuff going on in my life that I've been letting interfere with my health. Chronic insomnia the past week or two hasn't helped.

But the upside is I'm moving, lifting at a new gym, going to leave as much of that stuff behind me as humanly possible.

2009.06.20-22 Rest, with lameness mixed in.
---------------------

2009.06.23
WORKOUT
Did two workouts to make up for missing Monday's.

Morning
Dynamic stretching
Olympic lifting
Snatch: 26x4, 31x3, 36x2, 41x1x3

C&J: 35x3, 42x2, 49x2, 56x1x3

BS: 50x5, 60x4, 70x3, 80x2, 85x1x3

Afternoon Drove up to Jersey and lifted at Moorestown!
Power snatch: 26x4, 31x3, 36x3, 41x3, 43x2x3

Power clean: 35x4, 42x3, 49x3, 56x3, 60x2x3

FS: 45x5, 54x4, 63x3, 72x2, 77x1x3

Shoulder press: 35x5, 38x4, 42x4, 45x3, 50x1 + 50x2 push press with a negative
Knew I wasn't going to make 50x3 press, but really wanted to see if I could hit 50kg/110lbs.

Planks: 25kg x 40s x 3
--------------------

2009.06.24
WORKOUT
Dynamic stretching
Olympic lifting
Snatch: 26x4, 31x3, 36x2, 41x1x2

C&J: 35x3, 42x2, 49x2, 56x1x2

Planks: 25kg x 40s x 3

Today just felt terrible.

---------------------
2009.06.25
WORKOUT
Morning
FitDeck - 10 cards

Afternoon
Dynamic stretching
Olympic lifting
Snatch: 26x3, 31x3, 36x2, 41x2, 46, 50, 51, 53(f)x1x2, 45x2

C&J: 35x3, 42x2, 49x2, 56, 63, 68, hit a brick wall and stopped.

Emily Mattes
06-28-2009, 07:00 PM
2009.06.26
FitDeck - 20 cards
---------------

2009.06.27
REST
--------------------

2009.06.28 - First day of camp, 2 workouts/day
Morning
Dynamic warm-up, then another at the lifting location
Olympic lifting
Snatch: 26x3, 31x3, 36x3, 41x2x4

Snatch pulls: 45x5, 48x4, 51x3, 45x4, 48x3, 51x2

Afternoon
Dynamic warm-up
Olympic lifting
C&J: 35x3, 42x3, 49x3, 56x2x4

Clean pulls: 60x5, 64x4, 68x3, 60x4, 64x3, 68x2

FS: 45x5, 56x4, 63x3, 77x3x3

Rolling and rest.

Emily Mattes
06-29-2009, 07:44 PM
2009.06.29
Early morning
Dynamic warm-up thing

Morning
Dynamic warm-up
Olympic lifting
Snatch: 26x3, 31x3, 36x3, 41x2, 43x2x3

C&J (2s pause at knees, 1st rep): 35x3, 42x3, 49x2, 56x2, 60x2x3

RDLs: 75x5, 85x4x5

Weighted planks: 35kg x 30s x 2, 35kg x 20s x 1

Afternoon
Dynamic warm-up
Olympic lifting
Power snatch (HK): 26x3, 31x3, 36x2, 41x2, 44x2, 47(f)x3, 40x2
Tested these. Was hoping for higher than 44, but just didn't have the speed under the bar.

3-stage snatch pulls (pull from floor + pull BK + pull HK): 40x2, 45x2, 51x2, 51x1, 56x1, 60x3x2

Push press: 39x5, 47x5, 54x3, 50x3x2
Dropped weight because I was supposed to be basing these off of 65 and somehow miscalculated and based them off of 80. Was actually doing really well at 54 but coaches didn't want to mess around with it so dropped me halfway to 50 (should've done the last set at 45)

Reverse hypers: 3x10

Conditioning
Everyone at camp thought I was crazy for adding more volume. I'm a glutton for punishment.

8 x 80-100m (?) sprints + walk back

400m-500m (?) squat medicine ball press, 13#
So I found this maybe 40m, 50m patch of grass, grabbed a 13# medicine ball, then squatted with it and jumped and threw it up as high as I could. Did that the length of the patch of grass 10 times, as fast as I could.

Emily Mattes
06-30-2009, 06:40 PM
Little stiff and store today, but energy still good. After second workout did a bunch of alternating hot tub and pool dips, then followed with a hot/cold shower cycle.

2009.06.30.
Early morning
Dynamic warm-up thing

Morning
Dynamic warm-up
Olympic lifting
C&J (testing for doubles): 35x3, 42x2, 49x2, 56x2, 63x2, 67x2, 71x2, 73(f)x1x2
PR'd my C&J . . . then doubled it.

BS: 50x5, 60x4, 70x3, 80x3, 85x3, 90x2x2, 85x3, 80x3

Behind-the-neck press in split jerk position: 25x5, 35x5, 38x4, 38x3 (fail 4th rep)

Afternoon
Dynamic warm-up
Olympic lifting
Snatch: 26x3, 31x2, 36x2, 41x2, 43, 46, 48, 52(f)x3, 52
Missed each of those 52 attempts so closely, just didn't rest between and kept going. Not smart, but finally made it on the 4th rep. Strength is there, speed under the bar is not.

C&J: 38x3, 45x3, 53x2, 60x1x3

3 stage clean pulls (pull from floor + pull from BK + pull from HK): 56x2, 64x2, 72x1x5

Did ab work--bunch of leg throwdowns, superman planks (unweighted), and medicine ball V-ups with a 4kg medicine ball.

Emily Mattes
07-02-2009, 12:56 PM
2009.07.01
Early morning
Dynamic warm-up

Morning
Dynamic warm-up
Olympic lifting
Snatch (testing for doubles): 26x3, 31x2, 36x2, 42x2, 47x2, 51x2, 53(f)x1x2, 45x2
Wanted to PR my snatch for a double, but only managed 51x2. Not bad at all though, given my PR for a single is 52.

FS (testing for doubles): 54x3, 59x3, 68x3, 77x2, 85x2, 88x1(fail on 2nd), 88x1 (fail on 2nd)
Max FS is 90, so 85x2 is good. Just didn't have the oomph to get out of the second rep on 88.

Behind-the-neck snatch push press: 30x5, 36x4, 42x3x3

Weighted Planks: 25kg x 60s x 3


Afternoon
Dynamic warm-up
Olympic lifting
C&J: 38x2, 45x2, 53x2, 60x1, 64x1x3
Jerks sucked, not getting under the bar fast enough.

RDLs: 70x5, 80x4, 90x3, 70x5, 80x4, 90x3
Sweet Jesus, totally fucked my lower back with these. Did OK at 70 and 80 but couldn't find the right position on the 90s and just messed things up. Next time we do RDLs I'm going to take it off a lower max to focus on form.

Conditioning
3x
10 box jumps, 20''
10 dumbbell push press, 35#

Not a hard workout, just something to get the blood moving.

Emily Mattes
07-02-2009, 06:02 PM
2009.07.02
Volume taken down today as camp starts drawing to a close. Tomorrow is the last day. :(

Early morning
Dynamic warm-up--missed part of it because I got sunscreen in my eye and was blinded for a little bit.

Morning
Dynamic warm-up
Olympic lifting
Snatch: 26x3, 33x2, 39x2, 44, 47x1x2, 44, 39

FS + Jerk: 45x(3+1), 49x(2+1), 56x(2+1), 60x(2+1), 64x(2+1), 55x(2+1)
Dropped it down for the last one because my jerks were sucking and wanted better form. My shoulder joints are starting to ache from all the volume.

Dumbbell press in split: 35#/arm x 6, 40#/arm x 5 (failed last rep), 40#/arm x 5, 40#/arm x 4 (failed last rep)

Afternoon
Dynamic stretching
Olympic lifting
Power clean + push jerk (HK): 35x2, 41x2, 48x2, 54, 58x1x3

Clean pulls (HK): 52x5, 60x7, 68x4, 52x6, 60x5, 68x4

Emily Mattes
07-06-2009, 09:53 AM
2009.07.03
Morning
Dynamic stretching
Olympic lifting
Power clean: 41x3, 48x2, 54x2, 58, 61x1x4

FS + Split jerk: 45x3, 49x2, 56, 60x1x2, 45x1x3

Shoulders hurting like hell so I dropped the weight.

Afternoon
Dynamic stretching
Olympic lifting
Power snatch (testing): 28x3, 33x2, 39x2, 41, 45, 47, 49(f)x1x2

BS + push jerk: 35x2, 45x2, 55x(2+1), 60x(2+1) (press out), 58x(2+1), 60x(2+1), 65x(2+1) (press out), 65x(2+1)
Stopped there due to shoulder pain.
--------------

2009.07.04
Blessed, blessed rest day.

-------------

2009.07.05
Strongman-style conditioning at IronSport Gym! Sweet!

Conditioning
4 rounds of:
45s clapping push-ups on tire, 30s rest
45s Prowler (low handles), 30s rest
45s log presses, 30s rest
45s Tornado balls (10# ball), 30s rest
45s sled drag, 30s rest
45s tire flips, 30s rest
3:00 rest

I've never done tire flips, the Prowler, sled dragging, and log presses before. At the end I wanted to die. It was great.

Emily Mattes
07-06-2009, 04:47 PM
First day lifting at Moorestown! New coach Victor says it's a recovery week. "Recovery week" has squat doubles at 90%. :( Trial by fire?!

2009.07.06
Dynamic stretching
Olympic lifting
Power Snatch (BK, blocks): 30x4

Snatch (BK, blocks): 35x3, 40x3, 45x2x3, 40x3

Snatch pulls: 55x4, 60x3x3

FS: 45x5, 55x4, 60x3, 65x3, 70x2, 75x2x4

Rehab
Diesel Crew shoulder rehab program - Day 1, 2 rounds, 12 reps each

Emily Mattes
07-08-2009, 08:42 AM
2009.07.07
Dynamic stretching
Rehab
Diesel Crew shoulder rehab - Day 2, 2 rounds, 12 reps

Olympic lifting
Cleans (HK): 35x4, 40x3, 45x3, 50x2, 55x2, 60x2, 65(f)x1x2, 60, 62, 62x2

Jerk (behind the neck): 35x4, 45x3, 50x2, 55x2x4

RDLs: 55x4, 65x3x3

I will probably ask my coach to up the weight on the RDLs, but for now I'm keeping quiet as my back is still bothering me.

Emily Mattes
07-09-2009, 03:33 PM
Hooray, got a job, now I won't starve in New Jersey! It is taking me a lot longer to feel warmed up, either I'm not fully recovered from last week (very likely as there's only been one recovery day), or I'm getting old (also true).

2009.07.08
Dynamic stretching
Prehab
Diesel Crew shoulder rehab - Day 3, 2 round, 12 reps

Olympic lifting
DS: 35x4, 40x3, 45x2x4

Snatch (HK): 30x4, 35x3, 40x3, 45x2x3

Clean pulls: 70x4, 80x3, 90x2x3

BS: 55x5, 65x4, 75x3, 80x3, 85x3x3

Planks: 35kg x 30s x 3

Conditioning
3x
10 KB swings, 40#
10 broad jumps

----------
2009.07.09
REST

Emily Mattes
07-10-2009, 04:59 PM
2009.07.10
Dynamic stretching
Prehab
Diesel Crew shoulder rehab - Day 4, 2 rounds, 12 reps

Olympic lifting
Power snatch: 30x4, 35x3, 40x2, 45x2x4

Power clean + Push press: 40x4, 50x3, 55x3, 60x1x4

Snatch pulls (pause at knee): 50x4, 55x3x5

Planks: 25kg x 60s x 2, 25kg x 45s x 1
Planks are so much harder when I focus on tucking my hips under rather than letting my lumbar curve arch.

Emily Mattes
07-11-2009, 01:16 PM
2009.07.11
Dynamic stretching
Rehab
Diesel Crew shoulder rehab: Day 5, 2 rounds, 12 reps

Olympic lifting
Snatch: 30x4, 35x3, 40x3, 45x2, 50x2x3, 45x2

C&J: 35x4, 45x3, 50x2, 55x2, 60x2, 65x1x2, 55x1
C&Js sucked! Shoulders hurting, weight felt slow and heavy. Victor's going to have me drill jerk technique hard next week, I'm catching the weight forward and it's killing my shoulders.

BS: 55x5, 65x4, 75x3, 80x3, 85x2, 90x2x3
Squats, however, felt pretty good. Not like 90%, that's for sure.

Conditioning - 5:03.01
3x
~50m sprint
10 DB split snatch, 25#/arm, 5/side
30s rest

Emily Mattes
07-14-2009, 05:11 PM
2009.07.12
Dynamic stretching
Conditioning
At IronSport! Basically the same as last week, with added keg carry.

4 rounds of:
45s clapping push-ups on tire, 30s rest
45s Prowler (low handles), 30s rest
45s keg carry, 30s rest
45s log presses, 30s rest
45s Tornado balls (10# ball), 30s rest
45s sled drag, 30s rest
45s tire flips, 30s rest
3:00 rest
------------

2009.07.13
Dynamic stretching
Rehab
Diesel Crew shoulder rehab, Day 1 - 2 rounds, 12 reps

Olympic lifting
Snatch (BK): 30x4, 35x3, 40x2, 45x2x4, 40x2

Snatch pulls: 50x4, 55x3x3

FS: 45x5, 55x4, 60x3, 65x3x3

Emily Mattes
07-18-2009, 09:38 AM
2009.07.14
Dynamic stretching
Rehab
Diesel Crew shoulder rehab, Day 2 - 2 rounds, 12 reps

Olympic lifting
Clean (HK): 35x4, 40x3, 45x2, 50x2, 52x2x4

Jerk (behind-the-neck): 35x4, 40x3, 45x2, 50x2x4

RDLs: 55x5, 60x4, 65x3x3
------------

2009.07.15
Dynamic stretching
Rehab
Diesel Crew shoulder rehab, Day 3 - 2 rounds, 12 reps

Olympic lifting
DS: 35x5, 40x3, 45x2, 50x2x2

Jerk: 35x4, 40x3, 45x2, 50x2x4

BS: 45x5, 55x4, 65x3, 70x3, 75x3, 80x3x3

Conditioning
16-12-8 of
TGU, 45# kettlebell (held at shoulder)
Squat jumps
------------

2009.07.16
Dynamic stretching
Rehab
Diesel Crew shoulder rehab, Day 4 - 2 rounds, 12 reps

Olympic lifting
Snatch (pause @ knee): 30x4, 35x3, 40x2x3

Power clean + push jerk: 35x4, 40x3, 45x2, 50x2x3

FS: 45x4, 55x3, 65x3, 65x2x2 (was supposed to do 2x3, added an extra rep to the first set)

Conditioning
FRAN! (for the hell of it)
21-15-9
Jumping pull-ups
65# thrusters

Was harder than I expected because of the pull-ups. My pull-ups are "jumping" these days in as much as I'm literally standing on my tippy-toes on a box to reach the bar. So some assistance, but not much.
------------

2009.07.17
REST
-------------
2009.07.18
Dynamic stretching
Rehab
Diesel Crew shoulder rehab, Day 5 - 2 rounds, 12 reps

Olympic lifting
Snatch: 30x4, 35x3, 40x3, 40x2, 42x3x3, 40x3
Snatches have been feeling great. I can tell my bar path is nice and straight.

C&J: 35x3, 40x3, 50x2, 55x2, 58x2x3
I think I finally fixed what was causing me pain on the jerks--I just need to tip my chin up more so I'm looking straight ahead. It kind of pisses me off the solution was so simple, as I've spent so much time trying to figure out what aspect of my technique was messing my shoulders up that it's kind of anti-climactic it's just "Tip up your chin."

BS: 45x4, 55x3, 65x3, 70x2, 75x2, 80x2, 85x2

DL: 50x8, 63x6, 70x5, 80x5, 85x5, 90x5, 95x5
DEADLIFTS DIDN'T HURT! DEADLIFTS DIDN'T HURT! I finally figured out my deadlift form and they didn't feel like they were ripping apart my lower back! It's a miracle! My glutes and hamstrings actually felt engaged! This is so fucking exciting! I will finally be able to deadlift! And the 95x5 was not easy, but definitely did not feel like a max. I'm going to keep adding these to my program every week and go for 100x5, or 105x5 next week.

Emily Mattes
07-20-2009, 05:06 PM
2009.07.19
Rest rest rest!

2009.07.20
Dynamic stretching

Olympic lifting
SN (BK): 30x4, 35x3, 40x2, 45x2x4, 40x2

SN pulls: 50x4, 55x3x3

FS: 45x5, 55x4, 60x3, 65x3x3

Conditioning
3x
~50m sprint
10 walking lunges
30 jumping towel pull-ups

Emily Mattes
07-22-2009, 04:19 PM
2009.07.21
Dynamic stretching

Olympic lifting
Cleans (BK): 35x4, 40x3, 45x2, 50x2, 55x2x4

Jerk (behind the neck): 35x4, 40x3, 45x2, 50x2x4

RDLs: 65x5, 70x4, 75x3x3
-----------------

2009.07.22
Dynamic stretching

Olympic lifting
DS: 35x4, 40x3, 45x2x3

Jerk (behind the neck): 35x4

Jerk: 40x3, 45x2, 55x2x4

BS: 45x5, 55x4, 65x3, 70x3, 75x3, 80x3x3

Conditioning ~11 minutes?
3x
15 jumping pull-ups (on toes)
10 box jumps (~25'')
5 plate half-moons, 20kg (5/side)

Emily Mattes
07-24-2009, 06:10 PM
2009.07.23
REST

------------
2009.07.24
Dynamic stretching

Olympic lifting
Snatch (pause @ knee): 35x4, 40x3, 45x2x3

Power clean + push jerk: 35x4, 40x3, 45x2, 50x2x3

Front squat: 45x4, 55x3, 65x3x3


Yeah, so I'm getting a bit bored with the two weeks of super-easy work, but the coach says it's going to start getting heavier next week. It looks like the past weeks have been devoted to developing more of my foe, Consistency. My lifting feels like a million bucks now, so hopefully Consistency and I will be on better terms soon.

Emily Mattes
07-25-2009, 03:19 PM
2009.07.25
Dynamic stretching

Olympic lifting
Snatch: 30x4, 35x3, 40x3, 45x3x3, 40x3

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

BS: 45x4, 55x3, 65x3, 70x2, 75x2, 80x2, 85x2

Deadlift (conventional, strapless): 60x8, 70x6, 85x5, 93x5, 100x5, 107x5, 114(f), 110(f)
OK, so there was some showboating here. Some irresponsible lifting practices. I was orginally planning on going up to 105 for my fifth set, going 85-90-95-100-105 (notice how I never did a fifth working set). Then after the 85, I think "I'll try 110!" So 85-93-98-104-110. Then after the 93, I really wanted 250#x5, so I decided my last set would be 114, and planned for 85-93-100-107-114.

Of course, these impromptu mid-workout changing of weights is not good, and my form on the 107 was terrible, so by the time I hit 114 I was totally beat. Next week I'm going to aim for 110, and if my form is not dead-on perfect I will keep the weight lower.

Conditioning
3x
20 jumping pull-ups
20 walking lunges (10 steps/side)


ALSO, I got to meet a totally awesome guy named Randy at the gym today. He was coaching a kid from the area where he lived in Oly lifting. Anyway, I finished with my workout later than the big rush of athletes, so he was showing Coach Victor some kettlebell stuff, and he ended up giving me a great deal of instruction as well with the 16kg and 25# kettlebell he brought with him! I now have the basics of how to kettlebell swing, TGU, clean, jerk, press, and snatch correctly WITHOUT dislocating my shoulder or bruising the crap out of my arm!

Emily Mattes
07-26-2009, 10:45 AM
Conditioning at IronSport again today. It probably wasn't the smartest idea as my legs were totally shot from the heavy deadlifts yesterday. Add to that I've been sick for the past week with a pretty bad cough and have been averaging 3-4 hours of sleep a night 'cause it's keeping me up--which is no good because I got seriously sleep-deprived from last weekend's trip to NYC. But there's no workout next Sunday, and I'll be busy the next two Sundays, so I wanted to get one more in.

2009.07.26
Conditioning

4 rounds of:
45s clapping push-ups on tire, 30s rest
45s Prowler (low handles), 30s rest
45s keg carry, 30s rest
45s log presses, 30s rest
45s Tornado balls (10# ball), 30s rest
45s sled drag, 30s rest
45s tire flips, 30s rest
3:00 rest

Emily Mattes
07-27-2009, 07:16 PM
Came into the gym completely exhausted from work and lack of sleep, planning on just pushing through and going home and crashing. Found out that I was testing today.

Damn.

Ate some food, drank some coffee, and things didn't turn out completely terrible, at least.

2009.07.27
Dynamic stretching

Olympic lifting
Snatch: 30x4, 35x3, 40x2, 43, 45, 48, 50, 53, 55(f)x1x4
That 55 was at shoulder height. I got under it the first three times, and even locked out the third but lost it behind me from too much pull. Technique is mostly there, strength is definitely there, but it's not coalescing! I'm still going to be happy though given how physically drained I was coming into the workout.

Snatch pulls: 50x4, 55x3, 60x2x3

FS: 45x5, 55x4, 65x3, 70x2x3

Emily Mattes
07-28-2009, 05:19 PM
The horrible cough continues, and Monday night actually sent me into spasms so bad I vomited. Didn't know coughing could do that! Anyway, taking a rest day tomorrow instead of Thursday, and was planning on going climbing and doing conditioning tonight but cut that out too.

In retrospect, it seems obvious that Physical Job + Intense Workout Schedule + Calorie Restriction + Sleep Deprivation != Quick Recovery From Illness.

2009.07.28
Dynamic stretching

Olympic lifting
Cleans: 35x4, 40x3, 45x2, 50x2, 55, 60, 65, 70
Supposed to be testing and the weights didn't feel heavy, but my form was ugly as sin and there was no oomph to my pulls. Coach saw the 70 and told me to stop--I'll test later in the week when I'm hopefully better.

Jerk (behind the neck): 35x4, 40x3, 45x3, 50x2, 55x2x3

RDLs: 65x5, 70x4, 75x3x3

Emily Mattes
08-04-2009, 07:29 PM
Lot of workouts to catch up on! Workouts have been getting steadily crappier--the cough is bronchitis, and my current job involves a lot of dust and that does nothing for it. Took the weekend off and Monday's workout was still not great. Today's was good, probably because the night before was the first time in two weeks I slept more than four consecutive hours. Seven! Yeah! Then woke up choking, took medication, and slept a bit more.

2009.07.29
REST
------------

2009.07.30
Dynamic stretching

Olympic lifting
DS: 30x4, 40x3, 45x2, 50x2, 55x2x3
These were slow as hell.

Jerk: 35x4, 40x3, 45x2, 50x2, 55x2x4

BS: 45x5, 55x4, 65x3, 70x3, 75x3, 80x2, 85x2x3
---------------

2009.07.31
Dynamic stretching

Olympic lifting
Power snatch: 30x4, 35x3, 40x2x3

Power clean: 35x4, 40x3, 45x2, 50x2x3

FS: 45x5, 55x3, 65x3, 70x2x3

----------------

2009.08.01-02
REST

Skipped a workout. Felt terrible about it but it's probably best for the illness? Other lifters are telling me I should take a week off since it's respiratory but there is no way that's happening.

---------------

2009.08.03
Dynamic stretching

Olympic lifting
Snatch BK: 30x4, 35x3, 40x2, 45x2x4

Snatch pulls (pause @ knee): 50x4, 55x3x3

FS: 45x5, 55x4, 60x3, 65x3, 70x3, 75x3

----------------

Dynamic stretching

Olympic lifting
Clean (BK): 35x4, 40x3, 45x3, 50x2, 55x2x4

Jerk (behind-the-neck): 35x4, 40x3, 45x3, 55x2x4

RDLs: 65x5, 70x4, 75x3x3

Conditioning
3x
10 DB swings, 55#
5 DB push press, 35#/side

Kept the weight lighter as I'm not entirely sure I should be doing conditioning while still sick.

Emily Mattes
08-05-2009, 06:53 PM
Another almost-full night of sleep = another good workout today!

2009.08.05
Dynamic stretching

Olympic lifting
DS: 35x4, 40x3, 45x3, 50x2x3

Jerk: 35x4, 40x3, 45x3, 50x2, 55x2x3

BS: 55x5, 65x4, 70x3, 75x3, 80x3, 85x3x3

Emily Mattes
08-07-2009, 06:38 PM
This workout was done in like a half-hour, because I got held up at work late, so got to the gym late and had to squeeze everything in before it closed. It was almost like a Crossfit workout (but I don't think my form was as shitty).

2009.08.06
Dynamic stretching

Olympic lifting
SN (pause @ knee): 30x4, 35x3, 40x3, 45x2x3

PC + PJ: 35x4, 40x3, 45x2, 50x2, 55x2x3

FS: 45x5, 55x4, 65x3, 75x2x3
--------------

Cough has returned with a vengeance and got no sleep. Dammit. Lifted anyway! Breathing is overrated! I have a rest day tomorrow, and next weekend I'll have three rest days in a row. Also skipped conditioning, because I'm not entirely stupid. Talked with doctor--I hope it's not pneumonia but I'll find out tomorrow.

2009.08.07
Dynamic stretching

Olympic lifting
SN: 30x4, 35x3, 40x3, 45x3x3, 40x3

C&J: 35x4, 40x3, 45x3, 50x2, 55x2, 60x2, 65x2x2

BS: 55x4, 65x3, 70x3, 75x2, 80x2, 85x2, 95x2*
* Had a coughing fit after the first rep, so had to rack the bar for ten seconds while it calmed down before doing the second.

Clean DL: 60x8, 75x6, 85x5, 93x3, 100x5x2, 103x5
Still not entirely happy with my form. Should have stayed at 100 but couldn't resist the urge to increase. Next week my max sets will be at 95, period.

Emily Mattes
08-10-2009, 08:35 PM
2009.08.08-09
REST

2009.08.10
Afternoon
Dynamic stretching

Olympic weightlifting
SN: 30x4, 35x3, 40x2, 43x2, 45x2, 48x2, 50x2

Sn pulls: 50x4, 55x3, 60x3x3

FS: 50x4, 60x4, 65x3, 70x2, 75x2, 78x2x2, 80x2

Evening
Roller derby! Had my first roller derby practice ever tonight! I am terrible at it! Weightlifting doesn't transfer to the balance or agility necessary for the sport . . . But it was a ton of fun, and I'm going to keep going back. There are three practices a week, I'll try to make two of 'em and up it from there if I can.

I mostly practiced basic drills, weaving, stopping, trying to skate properly (not "walking" the skates).

Emily Mattes
08-11-2009, 10:18 PM
Lifted twice today, as I won't be able to lift Friday, Saturday, or Sunday due to vacation. Cleans felt terrible but got some PRs--not bad for having only four hours of sleep the night before (coughing was bad last night).

2009.08.11
Afternoon
Dynamic stretching

Olympic lifting
CL: 35x4, 40x3, 5x2, 50x2, 55x2, 60x2, 65, 68, 70x1, 70(f)
Cleans did not feel together. My snatches and jerks feel better, my cleans get worse, argh, the cycles!

Jerk (BTN): 35x4, 40x3, 45x2, 50x2, 55x2, 60x2, 65, 70 (slight press out), 70, 72
Yeah jerk PR! Even if it was behind-the-neck!

RDL: 65x5, 70x4, 75x3, 80x3, 85x3


Evening
Dynamic stretching

Olympic lifting
DS: 35x4, 40x3, 45x2, 50x2, 55x2x2

Jerk: 35x4, 40x3, 45x2, 50x2, 55x2, 58x2, 63x2, 65x2x3

BS: 55x4, 65x4, 70x3, 75x3, 80x3, 85x2, 90x2, 95x2, 97x2
PR'd my squat for a double!

Planks: 25kg x 45s, 25kg x max hold (forgot watch), 25kg x max hold (50s)

Emily Mattes
08-12-2009, 04:20 PM
2009.08.12
Dynamic stretching

Olympic lifting
Snatch (pause @ knee): 30x4, 35x3, 40x2, 43x2, 45x2

PC + PJ: 35x4, 40x3, 45x2, 50x2, 55x2x2

FS: 55x4, 65x3, 75x2x2, 80x2, 85x2

Frank Needham
08-12-2009, 04:21 PM
How long have you had the cough thing?

Emily Mattes
08-13-2009, 10:17 PM
A little over a month now. I got a chest x-ray for it yesterday to make sure I don't have pneumonia but haven't heard the results yet. I have no other symptoms, no fevers or achiness or anything, and it is a pretty dry cough so it's confusing my clinic doctor. Antibiotics have done nothing, the inhaler she gave me only worked the first few days, and prescription cough syrup barely puts a dent in it. She's guessed it might be tied to my job--it's at a very dusty warehouse--but I've taken off time from work since last Friday and haven't seen a ton of improvement. I'm going on vacation for the weekend and won't be working out then, maybe the extra rest will help it more?

--------------
Got a pretty drastic haircut today--from almost mid-back to ear length. The stylist thought I was crazy for going straight from the hairdresser to lifting rather than showing it off, but what better place to celebrate a new haircut than on the platform?

2009.08.13
Dynamic stretching

Olympic lifting
SN: 30x4, 35x3, 40x3, 45x3, 48x3, 50x3

C&J: 35x3, 40x3, 50x2, 55x2, 60x2, 65x2x2

BS: 55x3, 65x3, 75x3, 80x2, 85x2, 90x2, 95x2

Frank Needham
08-14-2009, 12:28 PM
Sorry to hear you're having that kind of difficulty. Having a month long cough ordeal would really suck. Not being able to tie it to anything bothers me. You thinking about seeing someone else for another opinion maybe? Who knows what it might morph into if it goes on.

Emily Mattes
08-17-2009, 06:16 PM
I would like to, but I don't have insurance so I've pretty much exhausted my options at this point. I've heard a bunch of anecdotes from people who said they had mysterious upper respiratory infections that just lasted a few months. I just moved to New Jersey, and others who said when they first moved here they had a cough for the first couple of months so it might be that as well.

------------
2009.08.14-16
Vacation, rest!

2009.08.17
Dynamic stretching

Olympic lifting
Snatch (BK): 30x4, 35x3, 40x2, 43x2, 45x2x3

Snatch pulls (pause @ knee): 50x4, 55x4, 60x3x3

FS: 45x4, 55x4, 60x3, 65x2, 70x2, 75x2x3

Emily Mattes
08-21-2009, 06:19 PM
Cough is a bit better! I've gone two days without throwing up!

Added rolling pre-workout to my routine. It makes a huge difference in the soreness in my legs. Normally you should only do rolling after, but I come back from my work sore and tired as hell. The job is basically all NEPA, all the time. Top that off with working 10-11 hours per day all this week and yeah, they could use the work. I really should be doing it after as well, but I've been lazy about it.

2009.08.18
Dynamic stretching

Olympic lifting
CL (BK): 35x3, 40x3, 45x3, 45x3, 50x2, 55x2, 60x2x4

Jerk BTN: 35x4, 40x3, 45x2, 50x2, 55x2x4

RDL: 65x4, 75x3x3

Planks: 25kg x max x 3

----------------

2009.08.19
Dynamic stretching

Olympic lifting
DS: 30x4, 40x3, 45x2, 50x2x3

Jerk: 30x3, 40x3, 45x2, 50x2, 55x2, 60x2x4

BS: 45x4, 55x4, 65x3, 70x3, 75x3, 80x2, 85x2, 88x2x3


Roller Derby! - 2 hours
Roller derby isn't taxing yet . . . I'm still learning how to skate so I mostly toddle around the rink really slowly, trying not to fall and die. Watched a scrimmage today, the ladies are beast! I'm still up in the air about participating--it would be really fun and I love rough-and-tumble sports, but it is the exact opposite thing my lifting needs and my coach would be so, so pissed if I got injured and couldn't lift as a result. I guess I'll see how I progress with it.

----------------

2009.08.20
Dynamic stretching
Rolling

Olympic lifting
PSn: 30x4, 45x3, 40x2x3

PCl: 35x4, 40x3, 45x2, 50x2, 55x2x3

FS: 45x4, 55x3, 65x2, 70x2x3

----------------

2009.08.21
Dynamic stretching
Rolling

Olympic lifting
Sn: 30x4, 35x3, 40x3, 43x2, 45x2x3, 40x3

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

BS: 45x5, 55x4, 65x3, 70x2, 75x2, 80x2, 85x2, 90x2, 85x2, 80x2

Military press: 35x4, 40x4, 45x3x3 (push press + negative on last rep of last set)

My coach today was all like "Have you been doing military presses?" And I was all "No", partly because I thought he didn't want me to add extra work, and partly because since I've been sick and my job is taxing I hadn't sat down and planned for extra work.

But now I have the OK to add extra work--in fact, he encourages it--so I'm going back to adding all the extra shit to my programming like I did months and months ago! YAY! After the end of next week the crazy 10 hour days should end and I should have more time to get my schedule plotted out and add in the extra work, plus adding conditioning back in. I think I'll do conditioning twice a week, as I'm going to be doing roller derby at least twice a week as well. How will I fit climbing in there? I don't know! How will I find time to sleep or recover? I don't know!

On the upside, provided I keep up with the whole eating-healthy thing I am going to get totally shredded.

Michael McKenna
08-24-2009, 10:12 AM
Emily, a couple of caveats and some friending you should do on Facebook. First of all, talk to my brother-in-law, Pete Van de Water, about climbing and lifting. He did it pretty successfully, but I don't think he mixed training too much (he nearly qualified for the American as a 94 this year, missing a lift each meet he tried- dufus). Next, too much extra will hurt you, but you can still do a lot. What are you looking to do?

Conditioning 2x a week is great and perfect. No problem at all with it. Don't do anythign aerobic. Every moevemnt, etc should be less than 60 seconds. And htis is something crazy I'm goign to tell you:

Condition on your heavy/ high volume days after you lift. If you condition hard on your light/ easy days, you won't recover.

Emily Mattes
08-24-2009, 04:52 PM
Yeah, I had been planning on conditioning before rest days, probably working things in week to week. I'll talk to your brother--climbing will be more recreational than anything else, twice a week max. It's also going to depend on whether or not I can afford the classes or membership to the local gyms.

I am still on the fence about roller derby, it is not great for my lifting but at the same time I am not actually doing anything strenuous yet because I can barely stand on the skates. Plus the group of derby-ites are really cool.
--------------

Today's workout went AWESOME. I'd only had three hours of sleep last night, hadn't eaten clean this weekend, and knew I was testing snatch today (the not-sleeping and bad nutrition was poor planning on my part), so I had coffee beforehand. Wow, coffee. I don't usually drink coffee and the effect was magical. Lifts felt way snappier and cleaner than they should have. I think I am going to make coffee a regular part of my test days.

2009.08.22-23 REST (except for moving a bunch of stuff)

2009.08.24
Dynamic stretching

Olympic lifting
Sn: 30x4, 35x3, 40x2, 45, 50, 54, 55, 56, 57, 60(f), 60(f)
Lifts were going great so I jumped straight from 50 to 54 for a 1kg PR. My coach took me up to 57 and then initially suggested I stop, but since 57 went up like a dream (caught it above parallel) then we just decided to go for 60. I don't think either of us expected me to actually get them overhead, otherwise I would have taken a smaller jump between 57 and 60, maybe 58 or 59. But both went overhead, I just didn't lock out. Stopped after the second when I dropped it on myself. It was cool though, I was so high on adrenaline I barely felt it. I want 65 at the October meet. Or at least 60.

Sn pulls: 50x4, 55x3, 60x3x3

FS: 45x5, 55x4, 60x3, 65x2, 70x2, 75x2, 80x2, 83x2

MP: 35x4, 40x3, 45x3x3
Military press went a lot better than last Friday, probably because I actually rested between sets and the power of COFFEE.

Emily Mattes
08-25-2009, 04:43 PM
More good lifting today with the power of COFFEE. Have been inundated by a whole rush of actual professional-type job opportunities in the past two days, so with any luck I will go from my current job to one that does not suck all my energy away from lifting.

I continue to learn new ways coughing can affect your body: the pain I've felt in my back in between my ribs for the past week? Apparently those are my intercostals--I've pulled them from coughing so much. :(

2009.08.25
Dynamic stretching

Olympic lifting
C&J: 35x3, 40x3, 45x2, 50, 55, 60, 65, 70, 75, 77(f)x1x3
Did not expect that 75 to go up, but it did! I got under 77 all three times but caught the lifts forward and missed them. I want to do more clean pulls, haven't done them in forever and I can feel it when I'm pulling heavy off the floor.

Clean pulls: 70x4, 80x3, 85x2x3

RDLs: 65x4, 75x3, 80x3x2

Emily Mattes
08-25-2009, 07:53 PM
Updated my PRs. My meet total PR is 100 because my last meet was in January. I'll be competing in a regional meet the first weekend of October, and I now have a singlet so I've pretty much lost my last excuse to not wear one.

Qualifying for 2009 Americans (or at least making the theoretical total before January 1, 2010) would be a push, but I hold out hope for it.

Michael McKenna
08-26-2009, 06:15 AM
Does Victor keep saying "more legs" when you do your first pull?

Emily Mattes
08-29-2009, 09:56 PM
Victor mostly says "big pull" (meaning legs and shoulders) and "keep the bar close."

2009.08.26
Had major coughing problems Tuesday night--was up until 5 or 6am. Completely destroyed my intercostals in the process so doing anything ballistic in the weight room was a painful mess. I was supposed to test drop snatches and go heavier on jerks, but my coach made me stop both exercises in the middle.

Dynamic stretching

Olympic lifting
DS: 35x3, pain!

Jerk: 35x3, 40x3, 45x2, 50x2, intercostals

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

MP: 35x5, 40x4, 45x3, 40x3x2

Roller Derby - ~1.5 hours
Practiced falls, assists, and whips. Found out this was the last practice until October! They're taking the month of September off. :(


2009.08.27
Tested power snatch and power clean. Got PRs in both, think I could have pushed a little harder but coach stopped me where I was and said we could save it for another day. Power lifts are my bugaboo. You can catch them to parallel and they'll still be power, but I've never been able to catch them lower than at a quarter-squat, so they should be higher.

Dynamic stretching

Olympic lifting
Power snatch: 30x4, 35x3, 40, 45, 50, 51, 52(f)
Pulled 52 to my forehead, literally, just didn't get under it.

Power clean: 35x4, 40x2, 45x2, 50, 55, 60, 65, 67, 70(f)

FS: 45x4, 55x3, 65x2, 70x2x3


2009.08.28-29
All-day inventory at job means no workout. Also, a bad coughing spell has led to the pain in the back getting a lot worse. I am hoping I did not dislocate a rib or something. Thankfully I have prescription-strength ibuprofen left over from a previous medical mishap so I'm going to see if another night's sleep takes care of it.

Emily Mattes
09-02-2009, 03:41 PM
2009.08.30-31 REST
Took Monday off as pulled intercostals hurting.

2009.09.01
Dynamic stretching
Rolling

Olympic lifting
Sn HB: 30x4, 35x3, 40x2, 43x2x3

Sn Pulls: 45x4, 50x4, 55x3, 60x3x3

FS: 45x4, 55x4, 60x3, 65x2, 70x2, 75x2, 80x2, 85x2x2

MP: 35x4, 40x3, 45x3x3

Planks: 35 x 30s x 3
Back starting to hurt again from heavy squats, probably because I have neither been doing planks nor adequately stretching glutes. Remedying that now.

-------------------
2009.09.02
Dynamic stretching
Rolling

Olympic lifting
Cl HB: 35x3, 40x3, 45x2, 50x2, 55x2, 60x2, 64x2x3
Definitely have never done a clean that heavy from the high hang before. Dang!

Cl pulls: 70x4, 75x4, 80x3, 85x2x3

RDLs: 65x4, 75x3, 80x3, 85x3

Emily Mattes
09-05-2009, 03:31 PM
Ended up not doing the conditioning on Wednesday, did it on Thursday.

2009.09.03
Dynamic stretching
Rolling

Olympic lifting
DS: 30x3, 40x3, 45x2, 50x2, 55x2, 57x2x3

Jerk: 35x3, 40x3, 45x2, 50x2, 55x2, 60x2x4

BS: 45x5, 55x4, 65x3, 70x3, 75x3, 80x2, 85x2, 90x2, 95x2, 100x2

Planks: 25kg x 60s x 3

Conditioning
10x
50m (?) sprints
Walk back


Notes: (ripping off another log's format :P )

(1) Drop snatches were totally awesome. I have a bad habit of doing this sort of snatch jerk + overhead squat combo when the weight gets heavy, but I've been doing a lot better at riding the weight down properly. The 57 drop snatches were perfect!

(2) HELLO 100KG BACK SQUAT IS IT NICE TO FINALLY MEET YOU! LET'S DO YOU TWICE! Seriously, this is kind of anti-climatic for me because I am pretty sure I had a 100kg squat months ago, but I never maxed out, and when I did try to max I was always sick or injured.

(3) Used a belt for the first time ever today. Wow, it really makes a difference.

Emily Mattes
09-05-2009, 03:54 PM
2009.09.04
Dynamic stretching
Rolling

Olympic lifting
PSn: 30x4, 35x3, 40x2, 45x1x3

PCl: 35x4, 40x3, 45x2, 50x2, 55, 60, 65(f), 65x1x3

FS: 45x4, 55x3, 65x2, 70x2, 75x2, 80x2x3

MP: 35x4, 40x4, 45x3x3
----------------------------

2009.09.05
Dynamic stretching

Olympic lifting
Sn: 30x4, 35x3, 40x3, 45x2, 45x2x3

C&J: 35x4, 40x3, 50x2, 55x2, 60, 64(f) + 64x2, 64(f) + 64

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

MP: 35x5, 40x4, 45x3x3

Clean DL: 70x8, 80x6, 90x5, 95x5x4

Planks: 35kg x 30s x 3

Conditioning
3x
100m sprint
10 broad jumps
10 jumping pull-ups


NOTES:
(1) Felt slow as hell today. Probably because it was the fifth day of lifting in a row and I hadn't eaten anything that day yet.

(2) Confirmed my suspicions on why my cleans have been feeling so terrible recently--I am starting to pull with my arms again. Will have to work on that--maybe add an extra day of clean pulls?

(3) I keep expecting back squats at 80-85kg to feel a lot harder than they do, and then I remember that 80kg is less than 80% of my theoretical max these days. Hooray for strength gains!

(4) Kept my deadlifts at 95kg to work on form, as resolved a few weeks ago when I last did them.

(5) Finally, doing sprints and broad jumps right after relatively heavy deadlifts and squats? Worst. Idea. Ever. I mean, going into it I knew it wasn't terrifically smart, but the degree of fail was just ridiculous. Those "sprints" were more like "slow jogs" and the "broad jumps" were more like "bunny hops."

Emily Mattes
09-05-2009, 04:05 PM
As my last post for today, a reflection on progress.

One, I realized today that my lifts have almost caught up with a lifter who I've idolized since I started who has 1-2 years of lifting on me. Granted, she's like two or three weight classes below me but it's still pretty intimidating.

Two, I was looking at my progress in the past two months and it is startling how much more I'm improving at this new place compared to my old place (no offense to the old gym seriously!). It took me six months to go from 45kg to 50kg in my snatch at my old gym, and at my new gym the same increase took only two, and that was while I've been sick basically the whole time.

I'm worried the progress still isn't going to be fast enough to make Americans by this year. However, I'm going to trust in Coach Victor and keep pushing. I start a new job in two weeks that will be significantly less physically taxing than my current one, so I'm counting on having extra energy at the gym (and legs and back that aren't constantly stiff and sore). I'm also going to start putting in extra effort to doing more Olympic-lifting practice outside the gym--shadow lifts, stretching, rolling, making sure I get my ZMA and vitamins and fish oil. Hopefully this will make the difference.

Emily Mattes
09-07-2009, 03:07 PM
2009.09.06
REST

2009.09.07
WORKOUT
Dynamic stretching
Rolling

Olympic lifting
Sn: 30x4, 35x4, 40x2, 43, 45, 48, 50, 53(f), 53, 53(f)x1x2, 45x2, 53(f), 53

Sn pulls: 50x4, 55x3, 60x2, 65x2x3

FS: 45x4, 55x4, 60x3, 65x2, 70x2, 75x2, 80x2, 85x2x3

MP: 35x5, 40x4, 45x3x3

Planks: 25kg x 60s x 3

Conditioning
3x
10 burpees
20 dumbbell swings, 45#

NOTES
(1) Felt really, really good after sleeping a lot this weekend, and then went and fucked up all my snatches. Haven't had a snatch day that bad in forever. Kind of went crazy at hammering away at that lift again and again--did the last lift really well, then my coach made me stop.

(2) My last max 1RM for front squat was 90. I don't think it's that anymore.

(3) Conditioning felt like hell. I can't make any "I'm sick," "I'm tired," "I'm hungry" reasons for this--I just haven't been doing enough conditioning recently and it shows in how much I want to die during it.

Emily Mattes
09-08-2009, 05:15 PM
2009.09.08
WORKOUT
Dynamic stretching
Rolling

Olympic lifting
C&J: 35x3, 40x3, 45x2, 50x2, 55x2, 60x2, 65x2, 67(f), 67, 70, 70(f), 70(f)

Cleans: 55x2x3, 60x2, 65

C&J: 70x1x2

Clean pulls: 70x4, 80x3, 85x2x3

RDLs: 75x4, 80x3, 85x3x2

Pull-up negatives: 10s x 3 x 3 sets

NOTES:
(1) Cleans started out crap today. That first failed 70 was because it hit my weightlifting belt (I decided to try it to see if it would help my back, and I just hit my belt again). I was pulling with my arms way too much.

(2) Coach stopped me after the second failed 70 since it looked like I was going to break my arms or something trying to get under. At this point my stubbornness kicked in and I decided I was going to eliminate the arm pull, dammit. I went back to 55, practiced getting some perfect cleans with no freakin' arm pull, then kept bumping up the weight back to 70 again. Coach came around and was surprised to find me going for the 70 again, much less making it both times. My jerks were weaker the second time around because I was tired, but still made 'em.

(3) Speaking of tired, clean pulls are a lot harder when you've added in a bunch of extra clean work.

Emily Mattes
09-10-2009, 05:08 PM
Fun note: Last week one of the top lifters at my gym decided to do a set of 10 power cleans at 120kg for the hell of it. Then he went out and smoked a cigarette.

2009.09.09
Dynamic stretching
Rolling

Olympic lifting
Dead hang cleans: 25x4, 30x3, 35x3, 38(f), 35x3x2

Hang cleans: 35x3, 40x3

DS: 35x3, 40x3, 45x2, 50x2, 55, 60, 65(f)x1x3, 55, 60, 63

Jerk: 35x4, 40x3, 45x2, 50x2, 55x2, 60x2, 65x2x3

BS: 45x4, 55x4, 65x3, 70x3, 75x3, 80x2, 85x2, 90x2, 95x2x3

MP: 35x5, 40x4, 45x3x2, 45x2 + 45x(push press + negative)

Planks: 35 x 30s x 3

Conditioning
4x
20 jump squats
1:00 rest

NOTES
(1) Practiced dead-hang cleans to work on my speed before starting my regular workout. Coach switched me over to regular hang cleans because he preferred them.

(2) Drop snatches were feeling excellent and then I went to 65 and all hell broke loose. Took it back down to 55, then up to 63 for a PR. Coach stopped me there--probably a good thing because my overhead strength felt incredibly burned out at that point.

(3) Burned out overhead strength actually turned into a bonus for the jerks, because it forced me to use my legs so I wouldn't fail them.

(4) Burned out overhead strength did NOT help my military press, which is why the last rep of the last triple was a push press with a negative. Couldn't get a strict press up.

(5) Conditioning was actually supposed to be rowing, but I don't have access to a rower. It's the only bad thing about my gym.

---------------

2009.09.10

REST

Michael McKenna
09-11-2009, 06:42 AM
Sprint.

Emily Mattes
09-12-2009, 11:37 AM
Yeah, I have been meaning to add in sprints once a week. I'm not sure why I didn't this week, that was dumb.

2009.09.11
Dynamic stretching

Olympic lifting
Power snatch: 30x4, 35x3, 40x2, 45x1x3

Power clean: 35x4, 40x3, 45x2, 50x2, 55, 60, 65 (regular clean), 65, 65(f), 65x1x2

FS: 45x4, 55x3, 65x2, 70x2, 75x2, 80x2x3

MP: 35x5, 40x4, 45x3x3

Conditioning
3x
15 knees-to-elbows (or at least the best I could manage)
15 hyperextensions

Emily Mattes
09-12-2009, 11:43 AM
It has been harder to add extra things to my workout, as my coach has been taking even more interest in me. Next week he wants me to start doing six workouts a week--one workout on Monday, Tuesday, Wednesday, and Friday, and then two on Saturday. The extra attention means when I do theoretically stupid shit like try to add extra deadlifts and heavy cleans at the end of the workout even though I was failing my lifts all over the place he makes me stop. I can't help it! I like lifting! I just want to do more!

However, he has a point that my lifting has just been shitty all over the place this week, so it is not the time to be doing a billion extra things. Ben suggested I was just going through that period of suck before your body overcompensates and you get totally awesome. I'm going to tell myself this. It's not that I suck, it's that I'm getting better!

Mike, doing six workouts a week means I will only be able to come out to your place if I know of things going on weeks in advance so I can tell Victor. I mean, not that you tell me things last minute, just giving you a heads-up.

2009.09.12
Dynamic stretching

Olympic lifting
Sn: 30x4, 35x3, 40x2, 43x2, 45, 48(f)x2, 48(f)+48, 50(f)+50, 53(f)x1x3, 45, 50, 53, 55(f)x1x2, 45x2

C&J: 35x3, 40x3, 50x2, 55x2, 60, 64, 68, 70, 73(f)x1x2

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

Body rows: 1x8, 5x5 (raised feet with each set to make it harder)

Clean DL: 70x6, 80x5, stopped by coach :(

Cleans: 55x1x2, 60, 65, 70(f), stopped by coach :(

Planks: 25kg x 60s x 3

NOTES:
(1) LONGEST WORKOUT EVER.

(2) Snatches were feeling GREAT and then bam just missed 48 and couldn't figure out why. Everything went downhill from there. Now, if 50kg was even close to 90% of my max then I wouldn't be able to just keep hammering away at it, but for a while there I would fail the lift, then immediately try it again and make it. Failed those 53kg snatches even though I was getting them high enough, and my coach made me go back down to 45 after I dropped the third one on the back of my neck in a horrible, horrible way. Felt better after going back to 45 . . . But still failed 55. I was pulling to my ears! Why was I failing? DAMMIT.

(2) Cleans went a lot better because I decided I was just not going to fail anything. This worked up until I reached 73, when another lifter counseled me to think about form and at this point I overthought things and everything went to shit.

(3) Squats were good, so at least I know it's technique and not strength making me fail.

(4) I tried to add in clean deadlifts, but then Coach Victor saw me doing them and stopped me.

(5) I wanted to try to get 73kg in a clean again, and made it to 70kg before Coach Victor saw me doing them and stopped me.

(6) A theme of this workout was, as Ben said, "You are one stubborn fucking lady."

Emily Mattes
09-14-2009, 05:22 PM
2009.09.13
REST

---------------------------
2009.09.14
Dynamic stretching

Olympic lifting
Sn: 30x4, 35x3, 40x2, 43x2, 45x2, 48x2, 50x2x3

Sn pulls: 50x4, 55x3, 60x2, 65x2x3

FS: 45x4, 55x4, 60x3, 65x2, 70x2, 75x2, 80x2x3

MP: 35x4, 40x3x3

Pull-up negatives: 15s x 3 x 3 sets

Planks: 40 x 30s x 3

(1) Lifting felt awesome today! If only it felt as good on Saturday as it did today! Something tells me this was because Sunday was an actual rest day, rather than "No workout but I still need to throw around auto parts." Next week new job starts so I can test my theory.

(2) The 65kg snatch pulls felt disturbingly easy.

(3) Military press lower this week--it's a back off week.

(4) Got 40kg on my planks, hurt but did it.

Emily Mattes
09-15-2009, 04:48 PM
2009.09.15
Dynamic stretching

Olympic lifting
C&J: 35x3, 40x3, 45x2, 50x2, 55x2, 60x2, 64x2, 67x2x2, 70x2

Clean pulls: 55x4, 65x4, 70x4, 75x3, 80x3, 85x3x3

RDLs: 75x4, 85x3, 90x3x2

Conditioning
5x
100m sprint
Walk-back

NOTES
(1) C&J felt great today, much better than Saturday. Body, stop peaking on the wrong weeks!

(2) Added some lighter clean pulls to practice speed off the floor

(3) RDLs at 90kg!

Michael McKenna
09-16-2009, 05:36 AM
Emily, your workout today looked like a workout. Good Stuff. No misses, no complaints, etc.

Get your body to peak by controlling your stress levels outside the gym. I know with the job situation that won't happen soon, but SIMPLIFY SIMPLIFY SIMPLIFY life as much as possible.

By the way, I'll be up in Moorestown Friday. What time will you be there? Or will you not be?

Emily Mattes
09-16-2009, 04:33 PM
Job ends on Friday, new, less-physical job begins on Monday. That should decrease physical stress, anyway!

I'm going to try to get to the gym about 4:00 or 4:30 as I go straight after work. Is that too late for you?

2009.09.16
Dynamic stretching

Olympic lifting
DS: 30x4, 40x3, 45x2, 50x2, 55x2x3

Jerk: 35x4, 40x3, 45x2, 50x2, 55x2, 60x2, 64x2x2, 65x2x2

BS: 45x4, 55x4, 65x3, 70x3, 75x3, 80x2, 85x2, 90x2x3

MP: 35x4, 40x3x3

Planks: 25kg x 60s, 25kg x 45s

Ring push-ups (feet elevated to rings): 7, 8, 4

NOTES:
(1) Last set of drop snatches did not go as well, mostly because I was distracted with talking with another lifter. There's a lesson there.

(2) Still having trouble engaging my legs with jerks, but didn't miss anything. I'd also hurt my shoulder during drop snatches and that made things more difficult.

(3) Only two sets of planks. I think I'll move planks to a day that's not overhead-work day as it destroys my shoulders.

(4) Another lifter brought in their rings and I messed with them a bit, just did a few sets. Nothing impressive, but simply being able to do sets with my feet elevated to the level of the rings indicates my upper-body strength has improved.

Emily Mattes
09-22-2009, 04:14 PM
whoa I have a log?

2009.09.17
REST
-------------

2009.09.18
Weight-carrying
Seriously, this took like an hour and was a workout in of itself. I get out of my last day at the auto-parts warehouse and immediately help Mike transfer a billion pounds of dumbbells and plates into a moving van. The other lifters didn't help so much because they basically weren't man enough.

Dynamic stretching (this was needed)
Olympic lifting
PSn: 30x4, 35x3, 40x2, 45x2x2

PCl: 35x4, 40x3, 45x2, 50x2, 55, 60, 65(f)x1x2, 65 (pulled to knees!), 65(f)x1x2, 55(f), 55, 60, 45x3, 45x2

FS: 45x4, 55x3, 65x2, 70x2, 75x2, 80x2x3

MP: 35x4, 40x3x3

Conditioning
3x
10 1-arm overhead dumbbell walking lunges, 5/side, 45#
10 hanging leg raises (or my best approximation)
10/side glute raises (don't know the name of this exercise)

NOTES:
(1) Power cleans were a shitshow. That is all.

Emily Mattes
09-22-2009, 04:19 PM
2009.09.19
Morning
Dynamic stretching

Olympic lifting
Sn: 30x4, 35x3, 40x3, 43x2, 45, 48, 50x1x3, 50(f)x2, 50, 50(f)+50, 50, 50, 45x2x2

Sn pulls: 60x3, 65x3x3

Afternoon
Dynamic stretching

Olympic lifting
C&J: 35x3, 40x3, 50x2, 55x2, 60, 65, 68 (missed jerk), 68, 68(f)x2, 65 (missed jerk)

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

Body rows, feet elevated to hands, max reps: 5, 5, 4

NOTES:
(1) WHY MISS SNATCH

(2) WHY MISS JERK

(3) hey my body rows have gotten a lot stronger

(4) Coach actually said I could do anything I wanted at the end of the workout. But I was trying to be intelligent, so rather than tacking on a bunch of stuff like deadlifts I remembered I was going to be doing heavy cleans on Monday and chose to only add body rows.

------------------

2009.09.20
REST

Emily Mattes
09-22-2009, 04:25 PM
TESTING WEEK
I basically do nothing extra, just lift heavy on a few lifts.

Also, wow, you know what makes a difference? When you come in for lifting and you haven't spent the day walking around a warehouse the size of three or four football fields and your quads aren't stiff as a board from bending down and getting up all day. I think the new job and me are going to work out fine.


2009.09.21
Dynamic stretching

Olympic lifting
Sn: 30x4, 35x3, 40x2, 43x2, 45x1x2

C&J: 35x4, 40x3, 45x2, 50, 55, 60, 65, 70, 73 (fail jerk), 73

Planks: 25kg x 45s x 2

NOTES:
(1) Snatches were dreamy

(2) After weeks of shitty C&Js, I put up 73 when my max is 75! Thank you Jesus! The jerk on the second one was very strong--I'm just not dipping down far enough.

(3) Did light planks as my back was feeling wonky.

---------------------

2009.09.22
Dynamic stretching

Olympic lifting
Snatch pulls: 50x4, 55x3, 60x3, 65x2, 70x2x2

FS: 45x3, 55x3, 65x2, 70x2, 75x2, 80, 85, 90, 95, 97, 100(f) (but just barely)

(1) Snatch pulls were really, really strong.

(2) 97kg front squat! I wanted that 100 so, so bad, but right at the end I got a little bit of help from the coach to get it up so it didn't count. Didn't even drop it. I've got the 100 in me.

Michael McKenna
09-23-2009, 05:44 AM
Emily, I spopke hugely of you at the little meet on Saturday. Mary wasn't suprised, she knows you're that tough. Thanks for everything, really, truly, thank you.

Emily Mattes
09-23-2009, 04:52 PM
Hey Mike, it's no problem at all. Thank you for the praise! I'm always happy to help, and what's the point of weight-training if you don't use it?

2009.09.23
Dynamic stretching

Olympic lifting
DS: 35x3, 40x3, 45x2, 50x2, 55x2x3

Jerk: 35x3, 40x3, 45x2, 50x2, 55x2, 60, 65, 70, 75(f)x1x3

NOTES:
(1) Tested jerk today. 70 is OK for what I've been doing recently, but 75 is my best. I'm just not getting enough drive out of the bottom. Hopefully the coach will have me start working on jerk drives--I'm not dipping down far enough or driving out hard. :(

Michael McKenna
09-24-2009, 07:38 AM
I don't think jerk drives are necessary. In rare circumstances, maybe; as something fun to do once in a while, sure. But in most cases, they aren't worth the time spent considering them; in fact, while I believe in 1/4 and 1/2 squats at times, I never would consider a jerk drive. Jump Squats or jump front squats would be better. Jerk Supports/ recoveries, heck yeah with a cherry on top and a side of nachos. But the real killer jerk assistance lift is the jerk balance. Ask Leo about them.

Emily Mattes
09-26-2009, 12:25 PM
I did do jerk balances for a little bit, but I have enough problems with pushing my jerk forward that I'm leery of them, and my overhead strength is ridiculous compared to my jerk so I dunno if recoveries should be a focus (though I do like 'em too). I was figuring jerk drives just to get into my muscle memory of dipping down deep enough.

Also, I learned a hard lesson about eating enough calories: I was trying to do a massive cut to get down to 75kg, and cut the calories to like 1400 for two weeks. Lifts sucked and weight went up 5lbs. Then the past week I increased calories and dropped the 5lbs off again. THE MORE YOU KNOW.

-----

2009.09.24
REST

--------------

2009.09.25
Dynamic stretching

Olympic lifting
Clean pull: 55x4, 65x4, 70x4, 80x3, 90x2, 95x2, 100x2

BS: 45x4, 55x3, 65x3, 75x2, 80x2, 85x2, 90, 96, 100, 105, 110(barely failed), 110(barely failed)

NOTES:
(1) Clean pulls supposed to do three sets of doubles at 90, but coach was impressed enough with them that he increased over the sets. Yay!

(2) Almost had that 110! On both ones, I got stuck 3/4 of the way up and needed my spotter to step in--NOT at the normal sticking point. Coach and another lifter said it was a form issue, rather than continuing the hip drive I arch my upper back up.

----------------

2009.09.26
Dynamic stretching

Olympic lifting
Sn: 30x4, 35x3, 40x2, 45, 48, 50, 53, 55, 58

C&J: 35x3, 40x3, 50x2, 55x2, 60, 65, 68, 70, 72, 75(f)x1x2

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

Body rows (feet elevated to bar): 5, 4, 4

NOTES:
(1) Snatches were lovely. 58 was perfect! Can't wait for the meet!

(2) Cleans were not as terrible as previous weeks. I'm pulling the shit out of it and letting the bar crash on me. If I front squat 97kg I should be able to pull out of the 75 clean with ease.

(3) My back is starting to feel achey again. Hmm.

Emily Mattes
09-28-2009, 04:52 PM
A truly excellent, relaxing weekend is making my lifting fantastic. I really need to do more psychological training so that my weightlifting isn't so affected by whatever my mental state is at the time.

Lifting is light again this week, in weight and volume in preparation for the meet on Saturday. THE MEET ON SATURDAY. This will be my first meet since . . . January.

2009.09.28
Dynamic stretching

Olympic lifting
Sn: 30x4, 35x3, 40x2, 43, 45x1x3

Sn pulls: 55x4, 65x3x3

FS: 55x3, 65x3, 75x2, 80x2x2

Emily Mattes
10-03-2009, 03:51 PM
2009.09.29
REST

---------

2009.09.30
Dynamic stretching

Olympic lifting
C&J: 45x2, 50x2, 55x2, 60, 65x1x3

Clean pulls: 75x4, 85x3x3

BS: 55x3, 65x3, 75x2, 85x2, 90x2

----------

2009.10.01
Dynamic stretching

Olympic lifting
SN: 30x4, 35x3, 40x2, 43x1x3

C&J: 45x2x2, 55x2, 60x2, 63x1x3

-----------

2009.10.02
REST

Emily Mattes
10-03-2009, 03:53 PM
MEET MEET MEET

Weighed in at approximately 80kg.

Snatch: 55, 58(f), 60

C&J: 72, 75, 77

Total: 137

PR'd both my lifts! Missed my second snatch, but rather than sticking with 58 I ran for it and got 60. C&Js came as a complete surprise--they have been feeling so shitty I figured it would be a good day if I hit 75. But they came together, a bit ugly but it happened.

An excellent, excellent meet for me, couldn't be happier!

Michael McKenna
10-05-2009, 06:12 AM
You're figuring out how to be a weightlifter, not just someone who works out once in a while. Keep it up. Good stuff.

Emily Mattes
10-05-2009, 05:04 PM
Hey now, I've been averaging 4-5 Oly lifting workouts a week, if not more, for a year now! I'd like to think I work out more than once in a while!

Back to lifting! There will be a mini-meet for last-minute qualifiers to the American Open on November 14th. When I started this log, I wanted to qualify for this year's American Open. It was a pipe dream. I never expected to get within 13kg of the total! It's maddeningly close--I won't make it in the next six weeks, but I've decided I'm going to refocus my efforts in and outside the gym and bust my ass as hard as possible. I have pretty much maxed out my gym efforts, but my recovery/outside-the-gym efforts have not been 100%. I'm going to sleep at least seven or more hours every night, more stretching, better eating, more rolling, and everything else I can do to make the next six weeks as awesome as possible.

2009.10.04
REST

2009.10.05
Dynamic stretching

Olympic lifting
Sn (BK): 30x4, 35x3, 40x3, 43x2, 45x2x3

Sn pulls (2s pause @ knee): 55x4, 65x3x3

FS: 45x4, 55x4, 65x3, 75x3, 80x2x3

MP: 38x5, 43x4, 48x2, 47x2, 45x2

Conditioning
5x
200m row, sprint
100m row, rest

NOTES
(1) Got a bit overzealous with the military press there and was reminded despite my PRs that doesn't mean my MP magically increased overnight whoops

(2) Rowing went down like this:
Round 1: HOLY CRAP despite not rowing in months and months and slacking off conditioning I'm averaging 1:30!
Round 2-5: Oh that's right I can sprint once but have no endurance.

Yeah, first round went great, next rounds I barely averaged 1:45. Yep, time to get back into the conditioning.

Emily Mattes
10-06-2009, 04:48 PM
It is lonely at the gym, everyone is taking a week off.

2009.10.06
Dynamic stretching

Olympic lifting
Cl HB: 35x4, 45x3, 55x2, 60x2, 65x2x3

Jerk BTN: 35x3, 45x3, 55x2, 65x2x4

RDLs: 75x4, 85x3, 90x3, 95x3

Pull-up negatives: 3 x 15s x 3 sets

Planks: 40kg x 30s x 3 sets

Michael McKenna
10-07-2009, 05:39 AM
I'm glad you aren't. Don't waste a week of training when your training is going well. Take the week off when your body needs it in a month or so.

Emily Mattes
10-09-2009, 07:06 PM
Did 5 days in a row this week as I'll be in NYC this weekend. Too bad, I hear the Baltimore contingent is coming up!

Also, I figured out recently how much time in average I spent on the gym per week--not just in it but also transport and all of that--and weightlifting is basically a part-time job for me. Damn.

-----
2009.10.07
Dynamic stretching

Olympic lifting
DS: 35x4, 40x3, 45x2, 50x2, 55x2x2, 60x2

Jerk: 40x3, 45x2, 50x2, 55x2, 60x2, 65x2x3

BS: 45x4, 55x4, 65x4, 75x3, 85x3, 95x2x3

MP: 35x4, 40x4, 45x1 FAILURE

Conditioning
3x
10 (push up + 2 kick-ups)
~100m farmer's walks, ~33lbs/side

NOTES
(1) Military press was just dead. DEAD. Skipped it, it wasn't happening.

(2) I found these concrete blocks with handles stuck in them outside the Materials Science division of my company a couple weeks ago, waiting for the trash. Of course the first thing I thought was FARMER'S WALKS. I finally got to try them out, and to my chagrin after using them in a workout they're definitely too light. It's too bad, they're just perfect-looking.

-----------

2009.10.08
Dynamic stretching

Olympic lifting
PSn: 35x4, 45x3, 50x2x3

Clean pulls: 65x4, 75x4

Clean pulls (2s pause @ knee): 80x4, 90x3x3

FS: 45x5, 55x3, 65x2, 75x2x3

Barbell rows: 40x5x2, 45x5, 50x5

Planks: 25kg x 60s x 3 sets

Conditioning
4x
1:00 jump rope (or jump rope jumps when jump rope gave out)
12 box jumps (25-26'')

--------------

2009.10.09
Dynamic stretching

Olympic lifting
Sn: 30x4, 35x3, 40x3, 43x2, 45x2, 50x2x3

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

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

MP: 35x5, 40x4, 45x3, 46x2 + push press + negative, 45x2 + push press + negative

DL: 75x5, 85x4, 95x3, 105x2 (fail 3rd), 100x3x2, 105x3, 110x3

Planks: 40kg x 30s, 45kg x 30s x 2

NOTES
(1) Spent a lot of time working on my jerk--Coach Leo was there, so I had Coaches Leo and Victor looking at it, with Ben offering additional commentary. The goal was to get me to drop my elbows when setting up for it--I'd picked up the habit from a Canadian lifter who recommended it because my shoulders hurt from jerking, and it worked so I stuck with it. A couple of form adjustments seemed to make my shoulder OK with dropping the elbow today, though, so I guess we'll see.

(2) Should've stuck with 45 for the military press, burned myself out on 46.

(3) Damn, I thought I had gotten deadlifts down again but I was back to square one. It is absolutely ridiculous how much easier it is for me to clean pull a weight than deadlift it. Then a lifter who'd come down to lift with me gave me some tips on dropping my butt a bit more, and bam, suddenly the deadlifts started going up! Did 110 for a triple, ugly but it got up there.

Emily Mattes
10-13-2009, 05:30 PM
Forgot to include the planks I did in my workout on Friday.

Received the greatest complement ever from Coach Victor: While doing my RDLs he called me "strong like a man."

. . . Well, I thought it was the greatest complement ever.

Also, he wants me to start benching once a week. Everything in my world is crashing and falling around me! I'm going to do it though, because the #1 rule of weightlifting is Always Listen To Coach Victor.

2009.10.10-11
Rest in NYC

2009.10.12
Dynamic stretching

Olympic lifting
SN HB: 30x4, 35x3, 40x2, 43x2, 45x2x3

Sn Pulls: 55x4, 65x3, 70x2x3

FS: 45x4, 55x4, 65x3, 75x3, 80x2, 85x2x3

MP: 35x5, 40x4, 45x3x2, 46x3

Pull-ups: Was trying to do sets but failed so hard at doing more than one at a time

-------------------

2009.10.13
Dynamic stretching

Olympic lifting
Cl BK off blocks: 35x4, 45x3, 55x3, 60x2, 65x2, 68x2, 70x2x2

Jerk BTN: 35x4, 45x3, 55x2, 65x2x2, 70x2, 70x1+f

RDLs: 75x4, 85x3, 95x2x3

Planks: 25kg x 60s, 30kg x 60s, 30kg x 45s

Conditioning
3x
300m row
16 DB power snatch (8/side), 45#
2:00 rest


NOTES:
(1) Did two doubles of 70 off the blocks at the knees! That's 90% of my max C&J!

(2) Still having problems pushing forward on the jerk.

(3) Raised the weight on my longer planks too (last week raised the weight on my 30s planks to 45kg).

(4) My conditioning is so terrible

Emily Mattes
10-14-2009, 04:57 PM
2009.10.14
Dynamic stretching

Olympic lifting
DS: 35x4, 40x3, 45x2, 50x2, 55x2x3

Jerk: 35x3, 40x3, 45x2, 50x2, 55x2, 60x2, 65x2x3, 45x3x2

BS: 45x4, 55x4, 65x4, 75x3, 85x3, 95x2, 100x1+f, 100x2x2

MP: 35x5, 40x4, 45x2+f, 43x3, 44x2+f

Conditioning
30 walking lunges
30 jumping pull-ups
20 DB walking lunges, 40#/side
20 jumping pull-ups
10 overhead DB walking lunches, 30#, 5/side
10 jumping pull-ups


NOTES
(1) Jerks were wonky, still trying to fix my form.

(2) I failed a back squat? What the hell? I blame kicking my butt out too far when coming up--when I straightened up my form and my head the next two sets went by a lot easier.

(3) Next week I'm not doing military press on overhead work day. That's dumb.

Emily Mattes
10-18-2009, 11:47 AM
Got my roommate to come and learn lifting on Friday! Victor even coached her! Yeah!

--------------------------

2009.10.15 REST

2009.10.16
Dynamic stretching

Olympic lifting
Power Sn: 35x4, 45x3, 50x2x3

Cl pulls: 65x4, 75x4

Cl pulls (pause @ knee): 80x4, 90x3x3

FS: 45x4, 55x3, 65x2, 75x2x3

Barbell rows: 40x5, 45x4, 50x3x3

Planks: 45kg x 30s x 2, 45kg x 18s

Box jumps: 5 sets x 8 reps x 28''

Emily Mattes
10-18-2009, 11:49 AM
2009.10.17

BODYWEIGHT CLEAN BODYWEIGHT CLEAN BODYWEIGHT CLEAN

SATURDAY WAS AWESOME! I cleaned 80! I snatched 55 for a double, I backsquatted 105 for a double, almost a triple, and this was during a two-workout day! Maybe Americans is not so crazy an idea in a month!

Of course this means I have to lose 5kg in a month . . .

2009.10.17
Morning
Dynamic stretching

Olympic lifting
Snatch: 30x4, 35x3, 40x3, 45x2, 50x2, 55(f), 55x2

Snatch high pulls: 45x3, 55x3x3

Planks: 30kg x 60s x 2, 30kg x 45s

Box jumps: 28'' x 8 reps x 5 sets


Afternoon
Dynamic stretching

Olympic lifting
Cleans: 35x3, 40x3, 50x2, 55x2, 60x2, 65x2, 70, 75, 80(f), 80

BS: 45x4, 55x3, 65x3, 70x2, 75x2, 85x2, 90x2, 95x2, 100x2, 105x2+f

Conditioning
16 DB swings, 50#
16 hyperextensions, 25#
7 DB swings, 50#
5 jump squats
12 hyperextensions, 25#
8 jump squats
8 hyperextensions, 25#


NOTES
(1) Workout felt so ridiculously good today. Went high on snatches--Coach took a video and I'm actually getting some speed in on the first rep of that 55! Weight was easy so my max is definitely higher than 60.

(2) Did high pulls for the first time ever, so stayed relatively light

(3) Skipped jerks, as I kind of messed up my shoulder on Friday warming up or something. Cleans were awesome, other lifters said I was basically power-cleaning 75 (!) so I tested up to 80 and made it! BODYWEIGHT CLEAN BABY.

(4) Back squats were similarly going really well. I call the 105 double almost a triple, since Coach told me I was doing a double, and then at the end of the second rep told me to do a third. I was surprised and not mentally ready for it so I made it halfway up before needing spotter help.

(5) Conditioning was a programming fail. As soon as I started the hyperextensions I realized I did way too much weight for 'em and wondered why the hell I was loading the posterior chain on both exercises. I switched to jump squats halfway through which is not much better and since I was in the middle of the workout I didn't think of switching to rows or something that made more sense.

Emily Mattes
10-19-2009, 05:44 PM
2009.10.18 REST

2009.10.19
Dynamic stretching

Olympic lifting
Snatch BK (blocks): 30x4, 35x3, 40x2, 45x2, 50, 53, 55, 57

Snatch pulls (pause @ knee): 55x4, 65x3x3

FS: 45x4, 55x4, 65x3, 75x3, 80x3, 85x2x3

Pull-up negatives: 15s x 3 x 3

Planks: 30kg x 1:00 x 3

NOTES
(1) Snatched 57 from the blocks. Don't think my max is 60 anymore.

Emily Mattes
10-20-2009, 07:40 PM
2009.10.20
Dynamic stretching

Olympic lifting
Clean HB: 35x4, 45x3, 55x2, 65, 68, 70, 72, 75

Jerk behind-the-neck: 35x4, 45x3, 55x2, 65, 71, 75, 77, 80(f)x2

RDLs: 75x4, 85x3, 95x2, 90x2x2

Box jumps: 28'' x 8 x 5 sets

NOTES
(1) More PRs! I'm going to beat the two-month PR record in my gym!

(2) Almost made that 80 jerk behind the neck, still pushing the bar forward.

(3) Dropped the RDLs down for the last few sets since my back was hurting and I didn't want to push it.

Michael McKenna
10-21-2009, 10:13 AM
a 28" box? No crap. That's not sneezy jumping, girl.

Emily Mattes
10-21-2009, 10:27 AM
There's a 32'' box there I've been eyeing, but I keep freaking myself out before jumping on it.

Emily Mattes
10-22-2009, 06:15 PM
2009.10.21
Dynamic stretching

Olympic lifting
DS: 35x3, 40x3, 45x2, 50x2, 55, 60, 65, 67, 70(f)

Jerk: 35x3, 40x3, 45x2, 50x2, 55, 60, 65, 70, 75, 78(f)x1x2

BS: 45x4, 55x4, 65x4, 75x3, 85x3, 95x2, 100x2x3

Rows: 40x5, 45x4, 50x3, 52x3x2

Ring roll-outs: 6x3

Conditioning
As many round in 5 minutes of:
2 DB clean + 2 push press + 2 lunges, 35# dumbbell/hand

NOTES
(1) Could definitely feel that I'd been pushing myself all week on nothing but egg whites and chicken. Thank God today was paycheck day and the food budget was replenished.

(2) Just didn't have the oomph for those heaviest drop-snatches and jerks. Plus my jerk technique SUCKS.

(3) Happy with back squats--I failed that first set last week.

(4) Ring roll outs are fucking hard

-------------------------------

2009.10.22
REST

Emily Mattes
10-30-2009, 06:39 PM
OH YEAH A LOG

When I last left off, I was hitting PRs left and right. This continued through last week, I broke my gym's two-month PR record, and then come last Saturday when I was supposed to test heavy I went into the gym all cocky and unfocused and failed a 55 snatch. I power-snatched 55 the day before. And then I failed a 45 snatch! Damn. This past week has been similarly lackluster. I'm spent from the PR madness of the week before. I won't put in notes because there are so many damn workouts to update, but in generally when you see me failing all over the place that is because my body was all "Fuck this shit" and the CNS just died. Strength remained--I wasn't failing squats and even got a couple of PRs for lifts that were strength-based the past week--so I'm pretty sure I just burned my CNS out.

PR summary from the past week: 90x2 front squat, 107x2 back squat, 55 power snatch, and 31'' box jumps for sets!

Anyway, workouts are below.

2009.10.23
Dynamic stretching

Olympic lifting
Power snatch: 35x3, 40x3, 45x2, 50, 52, 54, 55
Clean pulls: 65x4, 75x4, 85x4, 95x3x3
FS: 45x4, 55x3, 65x3, 75x2, 80x2x3
MP: 35x5, 40x4, 43x2, 45x2, 48x2, 49x1+f
Hypers: 25#x10, 50#x8, 50#x5x2, 70#x5
Box jumps: 29''x8, 30''x8, 31''x8x3

----------

2009.10.24
Morning
Dynamic stretching

Olympic lifting
Snatch: 30x4, 35x3, 40x3, 43x2, 45, 50, 55(f), 55, 55(f), 45(f), 45, 35x3, 40x2, 45, 50x1x2
Snatch high pulls: 55x3, 60x4, 60x3x3

Afternoon
Dynamic stretching

Olympic lifting
C&J: 35x3, 45x3, 50x2, 55x2, 60, 65, 70, 75(f)x1x2, 45, 50, 60, 65, 70(f)
BS: 45x3, 55x3, 65x3, 70x2, 75x2, 80x2, 85x2, 90x2, 85x2, 80x2
Cable pull-throughs: 110#x5, 130#x5, 160#x5, 170#x5, 180#x5x3, 130#x6

Conditioning
3x
~60m farmers walk, 70#/side
12 burpees

-------------

2009.10.25 REST

--------------

2009.10.26
Dynamic stretching

Olympic lifting
Snatch HB: 30x4, 35x3, 40x2, 45x2, 50x2x3
Sn pulls: 60x4, 70x3x3
FS: 45x4, 55x4, 65x3, 75x3, 80x2, 85x2, 88x2, 90x2
Pull-up negatives: 15s x 3 x 3 sets
Planks: 45kg x 30s x 3

---------------

2009.10.27
Dynamic stretching

Olympic lifting
Clean BK: 35x4, 45x3, 55x2, 60x2, 65x2, 70(f)x1x2, 65, 68, 65x2
Jerk BN: 35x3, 45x3, 55x2, 65x2, 70x2x3, 70x(1+f)
RDLs: 70x4, 80x3, 90x3, 100x2x2
MP: 35x4, 40x3, 45x3, 46x3, 47x(2+f)
Box: 28''x8x2, 30''x8, banged my shin something awful on the fourth set and stopped because I was exhausted

--------------

2009.10.28
Dynamic stretching

Olympic lifting
DS: 35x3, 40x3, 45x(1+f+f+1), 50x2, 55x2x3
Jerk: 35x3, 40x3, 45x2, 50x2, 55x2, 60x2, 65x(f+2), 65x2x2
BS: 45x4, 55x4, 65x4, 75x3, 85x3, 95x2, 100x2, 105x2, 107x2
Barbell rows: 40x4, 45x4, 50x4, 55x3x3

Conditioning
4x
10 jumping pull-ups
5 push press, 100#

--------------

2009.10.29 REST

--------------

2009.10.30
Dynamic stretching

Olympic lifting
Power snatch: 35x3, 45x3, 50x3, 52x2
Clean pulls: 70x4, 80x4, 90x4, 100x3x3
FS: 45x3, 55x3, 65x2, 75x2, 80x2x3
MP: 35x4, 40x4, 45x3, 46x3, 47x3
Box jumps: 29''x 8 x 5
Hypers: 70# x 5 x 3, 80# x 5 x 2

Emily Mattes
10-30-2009, 07:12 PM
I'm comparing my progress to the progress of male lifters I know and I want to bang my head against the wall. It takes me a year to add to my lifts what they do in a few months.

Curse you, XX chromosomes!

John Filippini
10-31-2009, 08:41 AM
Emily, the progress on your meet total is at 5 kg/month going by your first page... I'd be really excited about that, I'm pretty sure that's considered good. Mine's only 5.5 or so.

I'm actually pretty curious who you know that's significantly beating that pace for any length of time.

Emily Mattes
10-31-2009, 06:55 PM
Your progress, dude! Look at it since June!

2009.10.31
Morning
Dynamic stretching

Olympic lifting
Snatch: 30x4, 35x3, 40x3, 45x3, 50x(f+2+f), 50x3x2
Snatch high pulls: 60x4, 65x3x3
Snatch: 35x3x3, 40x2x2

Afternoon
Dynamic stretching

Olympic lifting
C&J: 35x3, 40x2, 50x2, 55x2, 60x2, 65x2, 70x2, 70x(1+f+1)
BS: 45x3, 55x3, 65x3, 75x2, 85x2, 95, 100, 105, 110, 113, 115(f)
DL: 80x3, 90x4, 100x4, 110x3, 115x3, 120x2+f

Conditioning
5x suicides up and down a basketball court

NOTES:
(1) C&J and snatch continue to feel off in form. Did some light snatches at the end of workout one to get back in the groove.

(2) Strength is not weakening, though. 113 back squat--249lbs! And I deadlifted 120kg for a double! I PR'd at 110 and 115 without even realizing it--I forgot I was using a men's bar and had been thinking I'd been progressing 75-85-95 etc.

(3) Sprinted after deadlifting AGAIN because once again I planned my conditioning workout without thinking about what I'd just done in lifting. Dumb dumb dumb.

John Filippini
11-01-2009, 07:01 AM
Fair enough, I actually hadn't looked at my progress the last six months. I usually prefer to look at longer term numbers. I had a great growth spurt there... but now my shoulder's coming apart at the seams. Not exactly sustainable.

Also, keep in mind that every kilo of improvement matters more to you than it does to a male athlete. You're sustaining 5kg/month and planning to cut to the 75kg class. If you maintain half that growth rate you're approximately in the top 10 in a year. (New rankings just came out a couple weeks ago.)

Relax and keep up the hard work, you're doing great. If you want to compare to people and get competitive, compare to the women around you, not the men.

Emily Mattes
11-02-2009, 04:58 PM
Hmm, these are good points. I'm impatient is all, and I'm trying to get a bead on what is a good growth rate to aim for. I know it's difficult to set real goals with the Oly lifts, but it would be nice to get an idea of how fast other women from a similar weight class and training background grow so I could know a good pace to aim for.

2009.11.01 REST

--------
2009.11.02
Dynamic stretching

Olympic lifting
Sn: 30x4, 35x4
Sn BK: 30x4, 35x3, 40x3, 45x2, 50x2x3
Sn Pulls: 60x4, 70x4
FS: 45x4, 55x4, 65x3, 75x3, 80x2, 85x2x3
Pull-up negatives: 15s x 3 x 3
Planks: 30kg x 60s x 3

Had a 54kg lifter sit on my back for giggles and it was surprisingly easy to sustain! Nobody else would get on there, though.