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Matt Edwards
11-10-2008, 08:40 AM
Ok, so I just got let go from my track team for various reasons which are rediculous to most. Oh well, what can you do? This is going to be my log for my conquest to get back on the nationally ranked track team next fall. As of right now it's going to be a mixture of running and olympic/strength lifting. First session on my own starts later today; I'm pretty ecstatic. Let's just hope this snow lets up a bit.

Derek Simonds
11-10-2008, 08:47 AM
Matt welcome to the training logs. Obviously it sucks getting let go from anything. Hopefully you can use it as a catalyst to help you achieve your goals.

Enjoy the Olympic Lifting.

Matt Edwards
11-10-2008, 05:35 PM
Just some reference markers to keep track of my progress:

Gym
Snatch: 135
Clean n Jerk: 160
Deep Back Squat: 215
Deep Front Squat: 195

Time Trials (hand-timed; these need to drastically improve)
60m: 7.7
300m: 41.99


So onto today... Tried to hit the weights earlier in the day and then run in the evening because of my floor hockey game tonight for intramurals, very poor decision. Next time going to run and then hit up the gym after a quick hour rest.


2:30pm weights

Power Snatch
89 3x5

Snatch Balance
111 x 2, 2, 2, 2, f+f (failing in front, think I was just tired at this point)

Snatch Grip Push Press
95 3x5

GHD Sit-Up
3x12


7:30pm indoor track [90% + spikes]

2 x (3pt start 150m, 100m walk, rolling start 150m, 5min recovery)
1 x 3pt start 150m, then called it quits

Just nothing left in the tank after lifting this afternoon and then getting quality food in afterwards. Felt my form start to go on the last 50m of each 150m so decided I'd rather end early than to train with poor form. But, on the bright side, tomorrow is always a new day.

Matt Edwards
11-11-2008, 04:28 PM
First time running anything over 400m within the past 1-1.5 years, let alone a mile. Can drastically improve but at least it's a starting point.


2:15pm outdoor track 38F (not too cold, but still cold)
1600m- 7:14
10min recovery
1600m- 7:39

Average- 7:27 (want to get this down to 6:30 before adding another mile)


4:45pm weights

Back Squat
145 5x5

Stability Ball DB Bench
45s 3x10

1-Legged Leg Curls
50 3x10/10

Pull-Ups
11, 9, 7

DB Side Bends
50 3x12/12


Notes: Endurance sucks a lot right now. Need to work on not heel-striking when running "distance." Weights were light and fast reps which was expected.

Matt Edwards
11-12-2008, 02:02 PM
4:00pm stationary bike

10 mins easy warm-up
1. 45s hard, 45s easy
2. 30s hard, 30s easy
3. 15s hard, 15s easy
4. Repeat 1-3 for 5 total cycles
5 mins easy cool-down

Took a go at trying a muscle-up for the first time and yeah, not happening. Didn't even come close to transitioning. Any body have any drills/tips?

Matt Edwards
11-13-2008, 06:41 PM
8:15pm weights

Power Clean
116 3x5

Rack Jerk
135 5x2

Clean Pull
165 3x3

Weighted Incline Abs (DB on chest)
50 3x12


Notes: Everything felt nice and fast. The rack jerks felt surprisingly easy compared to how I thought they were going to go. Still throwing my head back on the pulls, not sure if this is exceptable or not.

Matt Edwards
11-14-2008, 11:43 AM
1:15pm weights

Front Squat
135 5x5

Press
65 3x10

Stability Ball Hip Press
3x10/10

Chin-Ups
13, 8, 9

Floor Wipers
3x12/12


Notes: CORTACA this weekend!! Biggest party weekend known to any D3 school and put us on the map for one of the biggest party schools in the country.

Matt Edwards
11-16-2008, 07:49 PM
Nice little 1.5 hours on the ice today. Worked on my accuracy and then played a small scrimmage. First time back out in a few weeks so chatted it up with the guys about what team we'll play for next year.

Matt Edwards
11-17-2008, 06:31 PM
12:00pm weights

Tall Snatch
65 3x5

Overhead Squat
105 5x2

Snatch Pull
133 3x3

Hanging Knee Raises
3x15

Notes: First time ever doing Tall version of snatch. Kept it fairly light but still felt traps and upper lats doing a lot of work so that's good. Overhead Squats felt awkward first 2 sets but got into a groove the last 3.


8:00pm floor hockey
First play-off game for my intramural team. We lost 5-1 so we're eliminated. Was definately a fun time through out the season.

Matt Edwards
11-18-2008, 06:04 PM
1:00pm weights

Back Squat (parallel)
165 5x5

Weighted Dips
+25 3x10

Snatch-Grip RDL
133 3x10

Pull-Ups
12, 7, 7

Russian Twists
3x20


Notes: Back Squat was way too light so I'll probably up that +20 next time. Everything else felt relatively good. No sprints tonight because the guys on my floor got a Texas Hold 'Em tournament going. 3rd out of 8 so not too bad, just horrible luck on the last few hands.

Matt Edwards
11-20-2008, 06:03 PM
Unfortunately no sprints tonight, another poker tournament with the guys :-)

2:30pm weights

Tall Clean
95 3x5

Rack Jerk
140 5x2

Clean High Pull
155 3x3

Weighted Incline Abs (DB behind neck)
+15 3x12


Notes: Tall Cleans felt smooth, nice and light. Rack Jerks felt surprisingly smooth and controlled.

Matt Edwards
11-21-2008, 02:31 PM
12:00pm weights

Front Squat (parallel)
155 5x5

Press
85 3x8

Clean-Grip RDL
185 3x10

Chin-ups
10, 8, 9

Twisting Abs
3x20


Notes: Parallel Front Squats was bad idea. Hips kept moving too far back resulting in a forward lean making it tough to hold onto the bar. Going to go back to Split Squats for these days. Felt absolutely no work in the hamstrings during the RDL's. Might because I've gotten flexible enough to not get a good stretch out of them anymore? I don't know.

Matt Edwards
11-23-2008, 07:48 PM
Spent 1.5 hours on the ice today. 5v5 scrimmage for about 30 minutes and then shoot-out style shooting for about an hour.

Matt Edwards
11-24-2008, 02:07 PM
12:00pm weights

3-Pos Snatch (low to high)
111 3x1

Pressing Snatch Balance
85 2x2

Snatch-Grip Push Press
135 3x3

GHD Sit-Ups
3x12

Notes: Second time trying the pressing snatch balance and it felt very slow. I'll have to work on that speed under the bar.


4:00pm ice rink track

Decided that since it's rediculously cold out now that I would do my "distance" runs on the walking track around the ice rink. We took a very rough estimate and said about 6 laps would equal a mile and all I have to say is we were off.

6laps- 5:00
10min recovery
6laps- 5:00

Average- 5:00

Notes: Even though it wasn't a mile, I felt like I had good speed for the 6 laps. Since I work at the ice rink I'll probably bring something to actually measure it out and get exact distances next time I'm down there.

Matt Edwards
11-25-2008, 03:49 PM
Back home on Thanksgiving break. Hopefully the stress doesn't get to me.


2:30pm weights

Snatch (1RM)
45 x 3
95 x 3
105 x 3
115 x 2
125 x 1
135 x f, 1
145 x 1 (10# PR)
150 x f, f (bad catches)

Clean and Jerk (1RM)
115 x 2
125 x 2
135 x 2
145 x 1
155 x 1
165 x 1 (5# PR)
170 x f, f (not enough drive on the jerk)

Notes: 2 PRs so can't complain.

Matt Edwards
11-28-2008, 01:30 PM
Just treated myself today by ordering my first pair of weight lifting shoes (Adidas Ironworks II). They should be here in a week so I'm pretty excited to feel the difference from the running shoes I've been using.

Figured this would be a better investment and wait until Christmas to get my acoustic guitar. We got any musicians out there?

Matt Edwards
12-01-2008, 06:12 PM
Pretty much overtraining my legs this week since I'm going away for the weekend, and next week is finals week so I'm not sure exaclty how much I'll be able to work out.


1:00pm weights

Snatch
116 4x1

1-Legged Leg Curls
70 3x6/6

Knees to Elbows
3x10


8:00pm indoor track (100% + spikes)

3pt start; full recovery

2x10m
2x20m
2x30m
2x20m
2x10m

Emphasis on knee drive off start.


EDIT: I noticed while doing snatches today that I jump about 3-4 inches back from pull position to receive position. Is this a no-no thing, or is that only jumping forward? Thanks.

Matt Edwards
12-02-2008, 05:27 PM
Kinda ticked that the field house with the indoor track was locked up tonight considering open hours are suppose to be 7pm-11pm. Ended up running a 5k :eek:

11:00am weights

Clean and Power Jerk
133 4x1

Front Squat
175 2x2

Press
95 5x3

Notes: Power Jerks felt strong, will probably throw them in more often. The front squats felt surprisingly easy for 90% doubles. Presses are still progressing nicely it seems.


7:00pm 5k road run

23:49

Notes: I'm pretty glad about this. First time running a 5k since back in highschool for cross-country. Shins definately a little sore, but they'll adapt. I might start making the 5k an every Saturday kinda thing as a general cardio day for my 400m training.

Matt Edwards
12-03-2008, 04:42 PM
5:30pm weights

Weighted Pull-Ups
+25 5x3

Stability Ball DB Bench
65s 3x5

1-Arm DB Row
110 3x5/5

Weighted Dips
+45 5x3

Matt Edwards
12-04-2008, 01:26 PM
2:00pm stationary bike + weights

Bike
10 mins easy warm-up
1. 45s hard, 45s easy
2. 30s hard, 30s easy
3. 15s hard, 15s easy
4. Repeat 1-3 for 5 total cycles
5 mins easy cool-down

Sumo Deadlift- heavy triple
355x3, 365x2+f

Handstand work for a couple minutes.


Notes: Sumo pulls felt nice; been awhile. Going to start working on handstand stuff because I really want to get a free-standing one, don't know why.

Matt Edwards
12-07-2008, 12:47 PM
Glutes and low back were still sore from Thursday's deadlift session. Kept everything fairly light at 80% range and made it a quick session.

12:00pm weights

Snatch
116x2

Clean and Jerk
133x2

Back Squat
175x3

Matt Edwards
12-08-2008, 03:21 PM
WOOHOO!! Got my weight lifting shoes in today. The Snatches felt surprisingly good. The bottom position felt MUCH more stable and easier to recover with the overhead weight. And, just found out I have the qualifying total for Empire State Games so I might be compelled to tryout this summer.


3:00pm weights

Snatch
133 2x1

1-Legged Leg Curls
70 3x7/7

Hanging Leg Raises
3x8

Yuen Sohn
12-08-2008, 05:54 PM
And, just found out I have the qualifying total for Empire State Games so I might be compelled to tryout this summer.


Nice! What region and weight class would you belong to?

Matt Edwards
12-08-2008, 08:01 PM
Central Region and 69kg class. Exchanging emails right now with Keith Nautel about qualifying process and what weight ranges would probably medal. Obviously I'm not near medal standards since I just started o-lifting this summer, but it's nice to now have a goal.

Do you compete in the games at all?

Yuen Sohn
12-08-2008, 08:20 PM
Yes, I competed last year as a 77. It was lots of fun, even though I didn't lift as well as I hoped. I hope to attend next year as well.

I think Jim Storch is the Central region's coach and he's a great guy. Keith is great to talk to as well.

69s have not seen full rosters the past 2 years if I remember correctly, so qualifying and ultimately medaling may just depend on who shows up. Regardless of medaling or not, the games are a really great experience. Good luck!

Matt Edwards
12-09-2008, 08:33 AM
Yeah, Jim is the central coach. He's the coach I went to for a training session over the summer to see where I was at with form on my own. Been messaging with him about getting another session together sometime in January.

Matt Edwards
12-09-2008, 02:46 PM
2:00pm weights

Clean and Power Jerk
143 2x1

Front Squat (1RM)
205x1 (10# PR)
215x f

Press (3RM)
110x3 (PR I guess, never maxed this before)
115x 2+f

Notes: Hit a nice 10# increase in fs, very happy with that. Definately would have liked that 215. Probably switching from split jerks to power jerks permanently, they just seem to flow smoother.


5:00pm ice rink track

6laps- 4:19
10min recovery
6laps- 4:54

Average- 4:37

Notes: Probably should be keeping the difference in times closer together instead of going hard one set and too tired to go fast the second.

Matt Edwards
12-10-2008, 03:51 PM
5:00pm weights

Weighted Pull-Ups
+25 5x3

DB Bench
70s 5x3

Row 500m- 1:49.6


First time going "balls to the walls" on rowing instead of just as a warm up. Will definately be keeping them in the rotation.

Matt Edwards
12-11-2008, 04:40 PM
Finals week is officially over for me. Back at home for the next 6 weeks unfortunately.


3:00pm

10 minute plyometrics
5 minute rest
5 minute jump roping
5 minute rest
5 minute core work
5 minute rest
10 minute handstand work

Matt Edwards
12-12-2008, 02:57 PM
Finally got a chance to record myself in the gym. Posting the first set of each exercise. Didn't realize my hips were so high on the start of the Snatch. Not sure if I should be more upright on the back squats either.

4:00pm weights

Snatch (~90%)
133 x 1, f, 1 (Not sure on the failed rep, nothing felt off)
http://www.youtube.com/watch?v=hLMhnvZOg9M&feature=channel_page

Clean and Power Jerk (~90%)
151 2x1
http://www.youtube.com/watch?v=bUqLo6jbfXA

Back Squat (80%)
175 3x3
http://www.youtube.com/watch?v=bh1u8je71z8&feature=channel_page



EDIT: Who knows how to get videos from youtube to here? I thought just copy & pasting the embed link would work.

Matt Edwards
12-13-2008, 09:56 AM
12:00pm 5k road run

23:38

Notes: Nice 11 second improvement in the right direction.

Matt Edwards
12-14-2008, 03:55 PM
So since I've decided Empire tryouts should be primary focus, I've decided I'm going to tone down on the running "a little" and begin following the CA WOD. I've noticed people making some solid gains on it so I might as well give it a shot. The whole aspect of being a beginner to olympic lifting still should mean I'll be making the gains in almost any program.

EDIT: Will be switching Tuesdays and Wednesdays for now since the kids I train with, now that I'm home, run on Tuesdays/Thursdays and I can just do my sprints in place of the scheduled metcon, and keep my 5k's after the lifting on Saturdays still. And, will be changing up the WOD based on my weaknesses from time to time if needed.

Matt Edwards
12-15-2008, 02:21 PM
Back Squat
185 5x3

DB Lunge
80s 3x6steps

Push Press
110 3x5
95 2x5

Pull-Ups
6, 8, 6, 8, 6

Overhead Situps
+45 3x10

10mins handstand work


Notes: Over-estimated my push press max so dropped down the last 2 sets so I could finish all 5 sets. Everything else felt fine, but should have taken more steps on the lunges.

Sidenote: The young highschool wrestlers wanted to see a Snatch because one of them thought it was the coolest lift ever. So, I decided to throw on 95 and use it has a practice rep to work on form. Well, luck has it I over compensated and hit myself right in the forehead with the bar on the third pull. Now I have a nice little gash across my head.

Matt Edwards
12-16-2008, 03:48 PM
3 Rounds, no rest:
Sprint 2 flights of stairs (up/down) x 2
1min wall sit

4 x 40m dash

Mid-Hang Muscle Snatch
85 3x3

2-pos Clean (floor, mid-thigh) + 2 Jerks
100 x 4sets

3 x 20sec assisted handstand holds

Notes: Muscle Snatches went smoother than expected, never done them before. Used the Clean&Jerks to work on form, seems to be a little bit better than before. Tomorrow calls for heavy single Rack Jerk so I'll have a video of that afterwards.

Matt Edwards
12-17-2008, 04:37 PM
Front Squat
(145x3, 155x2, 165x1) x 3

Snatch Pull
145 3x3

Rack Jerk- heavy single
175 (pressout)
clip of 155 single
http://www.youtube.com/watch?v=sdBfQpquWKg

3 x 30sec assisted handstand holds


Notes: Jerk finally seems to be going in the right direction. Got a lot of nice feedback from my clean&jerk clip that is benefitting quite nicely.

Matt Edwards
12-18-2008, 03:13 PM
5 Rounds for time:
200m row
30sec rest

43.1, 43.0, 41.8, 41.2, 42.2
average: 42.26

Matt Edwards
12-19-2008, 03:15 PM
Power Snatch- heavy double
116x2

Snatch Balance- heavy single; 80% of single 2x2
129x1; 103 2x2


Friggin' cold as hell out today with PLENTY of snow. Anyone else from the north east knows what I'm talking about. Was hoping to run on the track tomorrow, but not now.

Matt Edwards
12-20-2008, 01:13 PM
Snatch- heavy single
133x1, 143X

Clean&Jerk- heavy single
155x1

Back Squat- heavy single
215x1

Ab Wheel
3x10

500m Row- 1:42.5 (7.1sec PR)


Notes: Gonna re-vamp my warm-up to include some drill work, stuff to focus on weaknesses. Failed on last snatch attempt due to awkward catch, everything else felt fine.

Matt Edwards
12-22-2008, 05:25 PM
Back Squat
190 5x3

DB Lunges
80s 3x6steps

Push Press
105 5x5

Weighted Pull-Ups
+30 5x3

Hanging Leg Raises
3x10


Notes: Some reason the back squats felt quite a load on my knees, probably from adjusting to the constant squatting. Push Press went MUCH better than last week.

Matt Edwards
12-23-2008, 02:01 PM
Mid-Hang Muscle Snatch
90 3x3

2-pos Snatch (floor + mid-thigh)
85 x 4sets

4 x 30sec assisted handstand holds

5 Rounds for time:
7 x 95# Power Clean + Push Press
7 x Box Jumps (groin level)
7:27


Notes: First time truly doing a metcon type thing in my workout. God did it suck, but in a good way.

Matt Edwards
12-24-2008, 09:44 AM
Front Squat
153x3
166x1
158x3
163x1
161x3

Snatch Pulls
151 3x3

Rack Jerk- heavy single; 90%x1, 85% 2x1
153x1; 138x1; 130 2x1


Notes: Turned 20 today!! Unfortunately, Rack Jerks just weren't happening today. Unracked 163 and instantly re-racked it because it felt so damn heavy for some reason. Front Squats and Snatch Pulls were very strong today though, thankfully.

Matt Edwards
12-26-2008, 08:17 AM
Power Clean- heavy double
175x2

Overhead Squat- heavy single; 80% 2x2
149x1, 159X; 119 2x2


Notes: I have such horrible power clean form, I look like one of those meatheads in the gym doing them lol. Got over-zealous with the overhead squats and had to try 159 after already hitting a PR with the 149. The problem is my overhead support in that angle.

Matt Edwards
12-27-2008, 09:02 AM
Snatch - heavy single
133x1, 143X

Clean and Jerk - heavy single
155x1, 165X

Front Squat - heavy single
195x1

Floor Wipers
3x20


Notes: Felt like such a crappy day in the gym. Went to a party last night and some kid started a fight for no reason with my buddy, so had to break that up. And, just overall still tired since I got home at about 3am and woke up at 9am to lift.

Matt Edwards
12-29-2008, 10:21 AM
Back Squat
195 4x2

Snatch Deadlift
170 3x2

Push Press
110 5x4

Weighted Pull-ups
+20 5x4

Knees to Elbows
3x12


Notes: Squats felt REAL strong today for 87%. Did the snatch deadlifts with collar to collar grip, felt good so I might work on collar to collar for snatch from now on.

Matt Edwards
12-30-2008, 09:40 AM
Muscle Snatch
95 3x3

Power Clean + Clean + Jerk
105 x 4sets


Notes: Just got my new batch of protein in, most god awful thing I have ever tasted. The next couple months with it are going to be the worst. And, Jerks today felt so off today. Not like hard off, but rather balance wise.

Matt Edwards
12-31-2008, 10:41 AM
Front Squat
165 5x3

Snatch Pull
153 3x2

Rack Jerk - heavy single
183x1

3x30sec assisted handstand holds


Notes: BIG day for me with the rack jerks. Previous best was 175 with pressout. I plan on going Paleo once the new year hits, I've heard great things about it.

HAPPY NEW YEARS EVERYONE

Matt Edwards
01-02-2009, 01:06 PM
Tall Snatch
70 3x3

Power Snatch + Snatch
94 x 4sets

Snatch Balance - heavy single
129x1, 139X

3 Rounds:
5 kipping pull-ups
10 push-ups
15 air squats


Notes: Frustrating day in the gym. Nothing felt right expect the Tall Snatches. Thank god tomorrow's another day.

Matt Edwards
01-03-2009, 10:03 AM
Snatch - heavy single
133x1, 143X

Clean and Jerk - heavy single
165x1 (tied PR)

Back Squat - heavy single
225x1 (tied PR)

Weighted Incline Abs (db behind neck)
3x12

500m Row - 1:40.0 (2.5 sec PR)


Notes: Getting very frustrating not being able to get that 140+ snatch again. Thought I was going to have it today. But, right as I hit the bottom of the receiving position, my left leg buckled and I ended up on my left knee while still holding the bar overhead. The thick-headed part of me tried to recover from this position and almost got up, but fell off balance about halfway up. Thankfully it didn't affect the rest of my work out.

Matt Edwards
01-05-2009, 02:16 PM
Snatch
135 20x1

Russian Twists
3x20


Notes: Nice day today. Only missed on 2 snatch attempts (8th and 15th reps), but stood right back up and nailed them so I'm not really counting them as failed reps.

Matt Edwards
01-06-2009, 02:06 PM
Clean and Jerk
155 20x1


Notes: Fantastic day today. Tried a little Dabaya action with the clean and jerk and it felt great. Not a single miss in the clean or jerk during the session.

Matt Edwards
01-08-2009, 02:27 PM
Power Clean - heavy single
195x1


Notes: The highschoolers wanted to know how much I could power clean so I decided to give it a whirl. Quickly worked up to 195x1 and called it quits. Didn't want to push it considering I max out tomorrow. Afterwards, did tons of stretching.

Tomorrow I'm suppose to drive to Elmira to lift with Jim Storch, o-lifting coach. But, weather might prevent that and I'll have to max out on my own. We'll just have to wait and see.

Matt Edwards
01-09-2009, 02:05 PM
Unfortunately, wasn't able to get out to Jim today because of weather. However, I had a HUGE day today on my own.


Snatch - 1RM
145 x f, f, 1
155 x 1 (10# PR, bodyweight snatch!!)
165 x f (not enough second pull to even get under)

Clean and Jerk - 1RM
165 x 1
175 x 1 (10# PR)
185 x 1 (20# PR!!)
195 x f (failed on jerk, 20# PR Clean!!)

Front Squat - 1RM
205 x 1
215 x 1 (10# PR)
225 x f


155, 185 - 340 (30# PR total)

Yuen Sohn
01-09-2009, 04:32 PM
...155 x 1 (10# PR, bodyweight snatch!!)

Clean and Jerk - 1RM
165 x 1
175 x 1 (10# PR)
185 x 1 (20# PR!!)
195 x f (failed on jerk, 20# PR Clean!!)

Front Squat - 1RM
205 x 1
215 x 1 (10# PR)
225 x f


155, 185 - 340 (30# PR total)

Congrats on your big day!

Matt Edwards
01-12-2009, 02:37 PM
Thanks Yuen!! Clean and Jerk went up even more today.


Snatch - heavy single
143 x 1
155 x F

2.5 hour rest

Clean and Jerk - heavy single
195 x 1 (10# PR)
205 x F (got under on the clean, but couldn't recover)
185 x 1

4x40m sprints

10min hard run


Notes: I feel like I could easily Jerk 205 now, just need to hit the front squats hard so I can recover from the clean.

Matt Edwards
01-13-2009, 02:09 PM
Rack Jerk - 1RM
195 x 1
205 x F
200 x F

Front Squat
185 3x3


Notes: Jerk felt off, mainly because of the heavy jerking yesterday. Tomorrow and Thursday are going to be light days since the highschoolers want to see me Clean & Jerk at least 200 on Friday before I have to go back to living at college.

Matt Edwards
01-14-2009, 02:06 PM
Snatch
(89x3, 109x2) x 3

2 hour recovery

Overhead Squat
135 2x2

Snatch Balance - heavy single
135x1


Notes: Snatch Balance wasn't necessarily "heavy" as it's more awkward for me. I lose it out in front of me almost every time and have to fight it backwards before standing up.

Matt Edwards
01-15-2009, 01:57 PM
5 Rounds:
Sprint stairs (up 2 flights, down 2 flights) x 2
50 single unders

Snatch
125x1

Clean and Jerk
155x1


Notes: Kept it very light today. Worked up to 1 single at 80%.

Matt Edwards
01-16-2009, 08:06 PM
Clean and Jerk - heavy single
185x1 (pressout)

Bench Press - 1RM
175 x 1
185 x F


Notes: The peer pressure of asking me how much I bench finally got to me. First time barbell benching since early August. 25# off my max, lost tons of strength in this area. Upper chest was very sore for a good 2 hours after.

Matt Edwards
01-17-2009, 09:46 AM
Front Squat
170 10x3


Notes: Woozaa!! What a workout. Never done a 10x3 workout, let alone with squats. I definately like these... ALOT.

Matt Edwards
01-19-2009, 12:59 PM
Snatch
124 3x2

2 hour rest

Clean and Jerk
155 3x2


Notes: Going to start running again tomorrow hopefully. I want to participate in the open track meet that my college hosts. My massage stick should be coming in within the week, I'm excited.

Matt Edwards
01-20-2009, 03:59 PM
Treadmill
10mins @ 7.0mph

3 hour rest

Snatch - heavy single
155x1
165xF (soooooo close)


Notes: Started up low intensity on the running today. Just going to ease back into it. Pissed that my elevator is broken in my dorm and I live on the 10th floor, ughh.

p.s- OBAMA!!

Matt Edwards
01-21-2009, 12:13 PM
Snatch
133 x 2, F+1+F

3 hour rest

Clean and Jerk
165 2x2


Notes: Still need to work that catch on the snatch. The doubles should have been mad easy. Clean and Jerk went somewhat better. Slight pressout with my right arm on the 2nd rep of both sets.

Matt Edwards
01-22-2009, 04:41 PM
Treadmill
10mins @ 7.2mph

3 hour rest

Clean and Jerk - heavy single
185x1
199xF (4# PR on clean; failed on jerk)

Clean
199 4x1


Notes: So far like 4-5 people have quit track for various reasons that did my event (financial, injuries, grades, etc). So, I might be able to try-out and get back on the team, have to talk to the coach tomorrow. Kinda torn here because that'd mean I would have to quit the heavy olympic lifting. I'd only be allowed to do light form work on Saturdays.

Matt Edwards
01-23-2009, 12:44 PM
Push Press - heavy triple; 90% of triple 3x3
135x3
120x3x3


Notes: I think I finally figured out how I'm going to be scheduling my weekly schedule now to prepare for the open track meet in April. But, I'd like some opinions on which way to set it in stone...

(A) Monday: back squat 10x3
(B) Tuesday: running [break] light snatch/clean
(A) Wednesday: push press and abs
(B) Thursday: running [break] light snatch/clean
(A) Friday: back squat 5x5?
(B) Saturday: running [break] light snatch/clean
Sunday: rest

What I'm not sure of is if I should keep it ababab or switch it to bababa. bababa makes some sense that way I get 3 days of legs and then 2. But, with ababab I get to pound out that 10x3 squat session fresh.

Matt Edwards
01-24-2009, 11:10 AM
Treadmill
10mins @ 7.4mph


Notes: Today's 7.4 felt much easier than Thursdays 7.2mph. Glad to see I'm getting back into the swing of things quickly.

Matt Edwards
01-26-2009, 06:04 PM
Back Squat
185 10x3


Notes: Tried a slightly closer foot stance today. Noticed knees moving inwards a little bit on the ascent, just something I need to work on and keep notice of.

Matt Edwards
01-27-2009, 08:10 PM
Treadmill
10mins @ 7.6mph

3 hour rest

Snatch
111 3x3


Notes: Running felt fine, right shin felt on fire after 5 minutes, but that's normal when not doing sprints. Just have to keep at it and conditioning my lower legs. Snatch felt HORRIBLE. Was struggling to not fail in front on a couple reps.

Matt Edwards
01-28-2009, 02:00 PM
Push Press
120 5x3

Jerk Support
205 3x3


Notes: First time with the supports, felt fine. More sore in traps/lats than I expected.

Matt Edwards
01-29-2009, 03:49 PM
Treadmill
10mins @ 7.8mph

3 hour rest

Snatch
111 3x3


Notes: Snatches went MUCH better this time. Moved the bar closer on the starting position so it was actually touching my shins. Little cut up but nothing serious.

Matt Edwards
01-30-2009, 12:57 PM
"Cannon" for time- 19:23
Row 1000m
Front Squat x 21 (65lb for women, 95lb for men)
Pull Ups x 21
Row 750m
Front Squat x 15
Pull Ups x 15
Row 500m
Front Squat x 9
Pull Ups x 9


Notes: Oh.. My.. God.. BRUTAL. Awesome workout nonetheless.

Chris H Laing
01-30-2009, 01:07 PM
Little cut up but nothing serious.

Chicks dig scars :p

Matt Edwards
01-30-2009, 04:08 PM
While this may be true, I doubt any girl is going to be diggin' scars on my shins lol.

Matt Edwards
01-31-2009, 04:46 PM
Treadmill
10mins @ 8mph


Notes: No shin burning = awesome. Calves burnt instead though.

Matt Edwards
02-02-2009, 04:18 PM
Sprints
6x60m (3min rests)

Back Squat
190 10x3

Hang Power Snatch
105 3x3


Notes: And the intense running begins to prepare for the track meet in 3 months...

Matt Edwards
02-03-2009, 03:12 PM
Treadmill
10mins @ 8.2mph

10 Rounds on Bike:
30seconds all-out
30seconds easy


Notes: Still too cold for me to be running intervals outside and the indoor track is only open to public on Friday afternoons. So for now I'll be doing my Tuesday intervals/tempo on a bike. The last 2 minutes on the treadmill were hell, but not a struggle if that makes any sense.

Matt Edwards
02-04-2009, 11:41 AM
Snatch
121 x 3, 2+f, 3

Clean
165 3x3


Notes: Lost that one snatch forward because I didn't get full extension. Still going to keep weight the same next time just to emphasize getting that receiving position down. Cleans were fairly easy. Upper quads sore as hell though from those bike intervals yesterday.

Matt Edwards
02-05-2009, 04:55 PM
Sprints
5x60m (3min rests)

Back Squat
195 10x3

Push Press
125 5x3


Notes: Back Squats were insanely easy today. Might have to use chalk next time I push press because my hands kept slipping.

Matt Edwards
02-06-2009, 09:05 AM
Glycolytic Sprints
3x ~300m (10min rests)
Goal Pace: 50-52
Times: 51.8, 51.7, 51.1


Notes: Kept it fairly easy and relaxed. Didn't want to rush back into it and overreach already.

Matt Edwards
02-07-2009, 10:11 AM
"Cannon" for time: n/a


Notes: Realized after the 2 set of pull-ups that the stop watch never started, ugh.

Matt Edwards
02-09-2009, 02:52 PM
Hang Power Snatch - heavy single
125x1
135x f, f (both fails were pressouts)

Clean and Jerk + reset on back to do OHS
145x1
155xf (didn't attempt the OHS)


Notes: That was originally suppose to be just OHS, but no squat racks were open so I made do.

Matt Edwards
02-10-2009, 04:12 PM
Sprints
4x100m (10min recovery)

Back Squat
200 10x3

Push Press
130 5x3


Notes: So I think I finally have my weekly schedule planned out until after the track meet. Kinda pains me to have to add in bench, but it's one of those evils that needs to be kept in check for running.

Matt Edwards
02-11-2009, 03:10 PM
After today's running, I'm seriously going to reconsider my 400m running intentions. I'm going to take the rest of the week off since it's been awhile since I've given my body a break and think about it. Right now my choices are stick to o-lifting, o-lifting + 400m running, or o-lifting + 100m/200m running.

Matt Edwards
02-13-2009, 03:00 PM
So after a long self-reflecting session, I've consciously decided to quit the track effort. My heart is just not in it anymore like I was hoping it would be, better to stop now than to just drag it out.

Matt Edwards
02-14-2009, 10:15 AM
Snatch
116 3x1

Clean & Jerk
143 3x1


Notes: Decided to get in and work on 75% singles. Wanted to get the muscle memory back into play before I started the real workouts on Tuesday.

Tomorrow's going to be the same thing as today so I won't post it.

Matt Edwards
02-17-2009, 04:22 PM
Clean
111x 3, 3
133x 3
155x 3
165x 3
175x 3

Snatch
89x 3, 3
99x 2
111x 2
121x 2
133x 2
143x 2
155x F (first time ever failing behind me)

Snatch Pulls
155x 5, 5

Snatch Balance
90x 3
100x 3
110x 3
120x 3
130x 3

Back Squat
135x 3
165x 3
185x 3
195x 3
205x 3

Core Work
100 total reps


Notes: Very exhausting day, but I liked it. I think I'm going to keep on a 4 days/week schedule for a bit and let my body adjust to this new amount of volume work.

Matt Edwards
02-18-2009, 11:36 AM
Snatch
89x 3, 3
99x 3
111x 3
121x 3
131x 3

Clean & Jerk
111x 3, 3
133x 2
143x 2
155x 2
165x 2
175x 1 (didn't attempt 2nd rep)

Front Squat
175x 2
185x 2
195x 2
200x 2

Press
85x 3
95x 3
105x 3

Push Press
115x 3
125x 2+f (shoulders felt fried by now)


Notes: Overall, felt like a good day. Legs and shoulders feel so weak now. Can't believe I'm actually looking forward to a rest day.

Matt Edwards
02-20-2009, 01:36 PM
Power Snatch
89x 4, 4
99x 3, 3
111x 2, 2
116x 2

Snatch
99x 3, 3
111x 3, 3
116x 3, 3
121x 3, 3
126x 1+f+2 (decided to call it quits on the snatch)

Deadstop OHS
89x 3
99x 3
109x 3
119x 3
129x 3
139x 3 (felt like I could PR in this today so decided to keep going)
149x 1
159x 1 (10# PR)
169x 1 (20# PR!)
179x 1 (30# PR!!)
189x 1 (40# PR!!!)
199x F (couldn't even get it overhead)
169x 1


Notes: HUUUGGGGEEEE day with the OHS today. I was definately getting plenty of stares during them too which helped boost confidence.

Matt Edwards
02-21-2009, 04:05 PM
Clean
111x 3, 3
133x 3, 3
143x 3, 3
155x 3, 3
165x 3, 3

Rack Jerk
115x 3, 3
135x 2, 2
145x 1, 1
155x 1
165x 1
175x 1
185x 1, 1
165x 2+F, 3

Back Squat
155x 3
175x 3
185x 3
195x 3
205x 3
195x 3

Core Work
100 total reps


Notes: Should have had that first set of 3 on the 165 Rack Jerk, just dipped a little too far so couldn't get enough drive out of it.

Matt Edwards
02-24-2009, 02:19 PM
2-Position Power Snatch (floor + hang = 1)
89x 1, 1
109x 1, 1
111x 1
116x 1, 1, 1, 1
121x 1, 1

Snatch Pulls
133x 3
155x 3, 3, 3, 3

Snatch Balance
89x 4, 4
99x 4
109x 4
119x 4, 4

Back Squat
135x 3
165x 2
185x 1
195x 1
205x 2, 2, 2, 2

Core Work
100 total reps


Notes: Moved my stance in on the back squat today. I'm going to keep it at my pulling stance, should produce better carry-over.

Matt Edwards
02-25-2009, 02:05 PM
2-Pos Power Clean (hang + floor = 1)
111x 1, 1
133x 1, 1
143x 1
155x 1, 1, 1, 1
165x 1, 1

Clean Pulls
185x 3
205x 3, 3, 3, 3

Push Press
95x 3, 3
105x 3
115x 3
125x 3

Power Jerk
133x 3
143x 3
153x 3
133x 3, 3

Front Squat
135x 3
155x 2
165x 1
175x 1
185x 2, 2, 2, 2


Notes: I feel like I might be regressing in everything that's not Snatch oriented (aka anything C&J oriented). This might just be due to the increase amount of volume and I'm hoping once competition nears and I switch to MUCH less volume, I would have benefitted greatly.

Matt Edwards
02-27-2009, 05:12 PM
Maxing session to see where I am.

Snatch
89x 3
99x 3
111x 2
121x 1
133x 1
143x 1
155x F, F (not enough 2nd pull on both to receive in good position)

Clean & Jerk
111x 3
133x 2
155x 1
165x 1
175x 1
185x 1
195x 1 (tied PR, much smoother this time though)
199x F, F (foot off balance; left arm buckled)


Videos

143 Snatch
http://www.youtube.com/watch?v=XvBZUo2-LjE&feature=channel_page

155 Snatch attempt #2
http://www.youtube.com/watch?v=gu9UNDjW2Kg&feature=channel_page

185 Clean&Jerk
http://www.youtube.com/watch?v=llO1netlLkk&feature=channel

195 Clean&Jerk
http://www.youtube.com/watch?v=4c_cicdaAxU&feature=channel

199 Clean&Jerk attempt #1
http://www.youtube.com/watch?v=KqMlayz77TU&feature=channel

199 Clean&Jerk attempt #2
http://www.youtube.com/watch?v=C_-2rdTIAq4&feature=channel


Notes: Overall, my form has approved from last video sessions so I like that. Snatch I thought was doing good, just need to work on that more now. Clean&Jerk felt amazing!

Matt Edwards
03-02-2009, 02:17 PM
Snatch
89x 4, 4
99x 3
111x 2
121x 1
133x 1, 1, 1, 1

Snatch Pulls
155x 3, 3, 3, 3, 3

Push Press (behind neck)
95x 5
105x 3
115x 2
125x 1
135x 2, 2, 2

Back Squat
135x 3
165x 2
185x 1
195x 1
205x 1
215x 2, 2

Weighted Back Extensions
Weighted Ab Work


Notes: Almost lost it with one of the workers at the gym, but I kept my cool. I was warming up on Snatch and she came over and this conversation took place:

Her- "You can't be dropping weights from over your head."
Me- "Uhh, ok."
Her- "I will kick you out!"
Me- "Ok..."
Her- "You follow our rules!!"
Me- "... ok."

Mind you, I'm using bumper plates and on a platform that's like 10x10 and 5-6 inches thick. By the time I was done, it was a new shift so I went over to the new workers and asked them about the situation. They started laughing and said dropping from overhead is the reason bumpers/platforms are there. So they're going to talk with the girl, probably make fun of her a little. Other than that, no misses today and solid workout!!

Matt Edwards
03-03-2009, 04:30 PM
Gym Fitness Testing (friend dragged me into it)
wall-sit for time
strict pull-ups for reps
max sit-ups in a minute
standing broad jump
vertical jump (for fun. people said i got high, must be the o-lifting :) )
-ehh, now i'm tired, not cool

Clean & Jerk
111x 3
133x 2
143x 1
155x 1
165x 1
175x 1
185x 1
195x F-jerk

Cleans
195x 1
199x 1
209x F, F (AHH, still can't get under)

Front Squat
185x 2
195x 1
205x 1, 1

RDL
95x 5, 5, 5


Notes: Started back up RDLs. Right now the weight doesn't matter to me, I'm really emphasizing form by keeping my scapulae retracted throughout the entire range of motion. Definately taking an extremely light week next week, or maybe week n' half starting this Thursday, we'll see how I feel.

Matt Edwards
03-04-2009, 02:40 PM
Power Snatch
89x 3, 3
99x 2, 2
111x 1
121x 1
133x F, 1, F

Snatch High Pulls
133x 3, 3, 3

Power Clean
111x 3, 3
133x 2
155x 1
175x 1
185x 1 (ugly)

Clean High Pulls
175x 3, 3, 3


Notes: First time ever Power Snatching 60kg and it felt so smooth, easiest rep of the day. So I tried again and just couldn't catch it in a good position. My straps started to rip on the Snatch High Pulls so gotta go get some new ones before these completely tear in half.

Matt Edwards
03-05-2009, 04:31 PM
Snatch
89x 3, 3
99x 2, 2
111x 2
121x 1
133x 1
143x 1
155x 1 (about time I got back to this level)
165x F

Overhead Squats
135x 2
145x 1
155x 1, 1, 1, 1

Weighted Back Extensions


Notes: The 155 flew up nice and easy so I decided to try for a new PR (165). Not yet... but soon. Tomorrow is last heavy day for the week. Then next week is going to be very-low intensity and low volume and probably lots of swimming.

Matt Edwards
03-06-2009, 12:21 PM
Cleans
111x 5, 5
133x 3, 3
155x 1, 1
165x 1
175x 1
185x 1
195x 1

Rack Jerks
115x 2, 2
135x 2, 2
145x 2, 2
155x 2, 2


Notes: Cut it short today, spring break begins today so I have to finish packing. Mentally I'm going to hate this next week of supercompensating, but physically I'm going to thank myself.

Matt Edwards
03-08-2009, 09:10 AM
Snatch
89x 3, 3
99x 2, 2
111x 1
116x 1, 1, 1

Snatch Pulls
133x 3
155x 3, 3

Pressing Snatch Balance
75x 3, 3, 3

Push Press (behind-neck)
95x 3, 3, 3

Back Extensions
Ab Work


Notes: Kinda ticked at the college. They told me the pool would be open everyday over spring break from 11am-1pm. So, I went today after lifting and the entire building with the pool in it was locked up.

Matt Edwards
03-09-2009, 09:46 AM
Swimming- 30mins

Notes: Holy f*ck I suck at swimming. I wanted to do 50m intervals and gave up on that. Then again, I haven't swam in about a year.

Matt Edwards
03-10-2009, 10:18 AM
Power Clean
111x 3, 3
121x 2, 2
133x 1
143x 1, 1, 1

Rack Pause Jerks
115x 2, 2
125x 2, 2
135x 1, 1

RDL
115x 5, 5, 5

Elliptical- 20mins


Notes: Have you ever met someone who's extremely indecisive? Yeah, that's me. Might be seeing some drastic changes in the routine beginning next week depending on how well my buddies convince me of certain things.