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Brian DeGennaro
11-18-2008, 06:58 PM
So I'm going to start logging my workouts here. Figured that would be better since my blog is going to be devoted to writing articles and my thoughts.

Yesterday I took off completely. I never thought I could be so wiped from my first meet. Wow. Today I just played around with DB clean and presses, weighted chins, windmills, pistols, some grip work, and so on. The next week of training is going to be like this: just some odds and ends work, a change of pace from weightlifting. Tomorrow I'll prolly do some sprints on the track and technique work with light weights.

Then when I get back into lifting, hit it hard. I need to get my technique spot on and I need to get used to handling heavier weights. My goal is to qualify for Jr. Nationals.

Brian DeGennaro
11-19-2008, 02:43 PM
Today was some light power snatches and clean&jerks. Started with 40kg on the snatches and then used 60kg for my work sets. I'd power snatch and ride the weights down as best as I could. I did triples on c&j with 60kg, doing what Greg told me to do: clean to various heights and ride it down. Things were feeling a lil off but that's because I'm still feeling it from Sunday.

Afterwards I did 3x8 of glute-ham raises, 1x10 DB clean and press 20kg (l/r), handstands, 2x5 press (60kg, 65kg), and 1x8 weighted pullups (~14kg). Not a terrible workout, just something easy to get the blood flowing.

Tomorrow I'll do some light snatches and cleans again, more DB work, more weighted pullups. I might try to do some sprints if I can as well.

Brian DeGennaro
11-20-2008, 02:13 PM
Not tracking sets and reps with anything for the week. Light weights, technique only.

Exercises in order:

Snatches 40kg; focusing on pulling that bar nice and closer to the body, instead of swinging the bar out. A ton of triples.

Power cleans 40kg, 80kg; fucusing on whipping those elbows around fast. First set of power cleans the weight crashed on me as usual. Afterwards I fixed that problem. Did a bunch of doubles and triples.

Tested vertical jump. 28" after snatches and power cleans, and still feeling very off since Sunday.

RDLs; 60kg and 100kg, prolly around 8 reps for both sets.

Clean DL; a bunch of doubles with 140kg.

Glute Ham raises; made sure to squeeze the glutes REALLY hard before i curled up. Prolly did around 14 reps.

Pullups; strict, chest to bar, 5 reps.

Brian DeGennaro
11-21-2008, 03:13 PM
So I started doing sprints again. Man I haven't done ANY running since the end of May, after my last track meet. I decided to take it relatively easy. I did 4 200m sprints, all at a 30s pace and a 200m jog inbetween each. I felt REALLY good, better than I normally do when I do repeats. Next week I'll prolly do another 4 200m at a faster pace or more at the same pace, we'll see.

Afterwards, played around with 40kg on the snatch, focusing on "power" snatching it and riding down at the same time. Eventually I decided it would be better to do 4-position snatches. Prolly totaled 4-5 sets with that at 40kg. Then I moved to 4-position cleans with 40kg, finishing with a jerk on the 4th clean. Topped it off with 3x3 with 112kg back squats.

Then I played around with pullups, doing a few sets of 5 with 15kg added, then sets of 3 on bar muscle ups; threw in some 30' handstand walks and planche holds. I like doing my gymnastic conditioning at the end, still keeps me fresh on my relative strength.

Brian DeGennaro
11-29-2008, 01:49 PM
Sorry I haven't logged anything this week, I have just been taking it relatively easy, very little lifting or anything, just trying to rest up.

Monday and Tuesday I mostly worked on ankle and wrist flexibility by sitting in the bottom of a front squat for a count of 10 with 60kg. Played with presses (heavy single at 77kg) and pullups. After that I went home to LI for the holidays.

Wednesday I worked out with my friends at CFNYC. We did triples on front squats; kept it easy at 116kg for 3 sets of that. Afterwards we worked on rack jerks. Inbetween drops I ended up power-cleaning 84kg a few times. I did a few singles at 107kg, one near miss and one success at 116kg, and a miss at 125kg. Overall it wasn't a bad day; the misses happened because I pushed the bar away from me. I plan to hit next week hard, gearing up for the next meet and qualifying for Jr. Nationals.

Brian DeGennaro
12-03-2008, 03:42 PM
I don't even want to talk about Monday's workout. I missed so many snatch attempts. The only good thing that happened was a 110kg rack jerk and the conditioning. I don't think I was concentrating at all while lifting, which is probably one of my largest issues.

Today however, was an amazing workout.

Snatch

40x3
50x3
60x3
65x2
75x1
77.5xF
77.5x1
77.5x1
70x1
70x1
70x1

Clean and Press

40x3
60x2
60x2
70x1
72.5x1
72.5x1
72.5x1
75xF

Clean and Jerk

60x3
70x3
70x1
80x1
80x1
80x1
80x1
Technique work at 40kg

Pendlay Row
40x5
60x5
70x5
70x5
70x5

Topped the workout with some farmer's walks with 55lbs in each hand. I added in Pendlay Rows because I think off the floor my back feels like a weak link. I don't know for sure, but I figure adding in more back strength is never a bad thing. Snatches were 10x better today because I was focusing really well. This is the first time I have only missed 1 snatch in a workout. Focused on staying on my heels, head up, weight close. Much less jumping forward.

For those wondering, I do clean and presses because I still find them a GREAT exercise. It's a great way to warm up for c&j and is great for shoulder strength.

Tomorrow is going to be light everything, heavy RDLs.

Brian DeGennaro
12-04-2008, 02:26 PM
Light day today.

3 Pos. Snatch

50kg
50
50
40
40
40 (power snatch)
40 (pwr)

Pendaly Row

40x5
40x5

Deadlift

120x3
130x3
150x1
150x1 (mix grip)

CF WoD (10 lunges, 50lb DB, 15 swings, 50lb DB; 5 rounds for time)
4:54

Press
61x3 x 5 sets

Not a bad day. All the deads up until the 2nd 150kg lift were clean deads. They were feeling really heavy today for some reason. I have pulled 150 for a triple, hook grip and all. Again I need to get used to pulling heavy from the floor.

Brian DeGennaro
12-05-2008, 04:55 PM
Wow my butt (and nothing else) is ridiculously sore! Didn't O-lift today to my surprise. Instead I was caught off guard at work by two friends and I lifted with them.

Press 4x4
61kg

Deadhang Pullups (chest to bar)
4x5

Back Squat 3x8-10
102kg

BS 1x25
61kg

It was a very out of the ordinary workout for me but really easy. I wasn't expecting to do so well with 102kg on the squats but hey, I had a good day despite a sore butt.

Allen Yeh
12-06-2008, 01:59 AM
I'm a big fan of the Pendlay rows, what do you think of them so far?

Brian DeGennaro
12-06-2008, 07:17 AM
It's hard to say at the moment. I've been hitting them pretty light with 70kg. I was thinking fo resting up this weekend, going for PR snatches and C&Js on Monday in prep for the meet Sunday. But I may do some rows today just to give my back something to do.

What do you think of them?

Kevin Perry
12-06-2008, 09:52 AM
You have another meet this sunday?

Brian DeGennaro
12-06-2008, 10:45 AM
My meet is Dec 14th. It's a local meet out on Long Island; pretty much get home from college, wake up, and go to the meet. Hoping to qualify for Junior Nationals with this one. It's the only meet near me between now and Nationals I think.

Kevin Perry
12-06-2008, 10:51 AM
My meet is Dec 14th. It's a local meet out on Long Island; pretty much get home from college, wake up, and go to the meet. Hoping to qualify for Junior Nationals with this one. It's the only meet near me between now and Nationals I think.

Ah, Good luck to you then!

Brian DeGennaro
12-07-2008, 02:07 PM
Today was just some dowel and bar work. I'm finally getting to jump backwards with the dowel again, not as much with the bar. I don't know why that is just yet but I am working on fixing that. Tomorrow I go for maxes!

Brian DeGennaro
12-10-2008, 06:18 AM
Well, going for maxes on Monday didn't go so well. I hit 80kg on the snatch twice but couldn't go any higher. The clean just couldn't get anywhere near my PR. I figure I'm not going to be lifting heavy weights until I'm around a coach from now on.

Did some squats after the lifting: 4x2

90
110
125
135

Tuesday I decided to do some deadlifts. Keeping the volume low in order to not fatigue myself.

[Clean] Deadlift (in lbs) x3
135
225
335
315 (off 4" platform)
315

After my final today I prolly am going to do DLs after my Oly, just to get the pull up. It's bad when a triple at 140kg for DL and squats feels the same.

Brian DeGennaro
12-10-2008, 01:53 PM
No Oly today or for the rest of the week. I am working with my coach on Saturday, so I will have him fix me up between then and when I come back for school.

Instead, Clean deads once again.

Warmed up with 135lbsx3 and 225lbsx3 off of a 4" platform. Work sets were 340lbsx3 and 315lbsx3. Afterwards I did a set of farmers walks with 75lbs in each hand, and then used a lost collar off of a barbell to do some "hub" lifts with 25lbs.

Brian DeGennaro
12-23-2008, 12:13 PM
Oh boy, I'm falling back into old habits of not posting.

Anyways, the past 2 weeks have been hectic and tiring. At the meet I totaled 180kg. Hit my openers of 80/100 and missed the other 4 lifts. The rest of the week has been dedicated towards heavy jerks and working the crap out of my form (meeting the bar specifically). I jerked 118kg from the rack for a couple of singles, and used 110kg for doubles and triples. I power snatched 70 and 75kg for several singles working with my coach. Man those were really maximal efforts on the power snatch.

Yesterday I worked out with my friend Adam. We started doing doubles on cleans but we were making too much noise at CF to actually drop the weights. We got up to 95kg for the doubles before we switched over to 71kg for doubles from the hang. Afterwards I did some power snatches, working up to 67kg. Topped with workout of with 2 sets of 3 on back squats with 135kg. The month off from serious squatting has done me good I think. Pretty sure I'll be doing 140 for my work sets once I get back into the squatting groove. Now I just need to let my upper body recover because it is pretty burnt out from the past 2 weeks.

Brian DeGennaro
01-03-2010, 07:07 PM
New Year, gonna revive this old log I guess. Let's recap from Jan 1st.

Snatch
Bar
(115lbs/2)x3
155/2
185/1
(205/F)x3
205/1
(135/1)x2
185/1
210/1
225/1 (PR +5lbs)
185/1

C&J
bar
135/2
185/2
225/1
245/1
265/1
275/1 (no jerk)

BS
315/1
365/1
385/F

1/2/10

FS
Bar
135/3
225/3
(275/3)x2

Push Press
Bar
135/3
185/3
210/3
(225/3)x2

Snatch Pull
135/3
(200/3)x2

1/3/10

Snatch
Bar
(115/2)x4
(135/2)x2
155/2
185/1
205/1
(215/F)x3
215/1
(185/2)x2

C&J
Bar
(135/2)x3
205/2
225/2
245/1
265/1
275/1

BS
(315/2)x2

jake oleander
01-04-2010, 07:10 AM
What's up, Brian?
I saw your goal is to get stronger, I'm also trying to increase my squat 50-70 lbs this year... If you don't mind, can you give me a little over-view of the methods you're going to use to get your squat numbers up?

Brian DeGennaro
01-04-2010, 09:30 AM
Well, I've been giving Bulgarian type programming a go, a la Pendlay and Broz's crew, since it's working well for both of those lifting teams. I tested my max squat in October and topped out at 162.5kg for a grinder, and last week I did 165kg for a triple and 180 for a 1RM.

Basically I've been lifting as heavy as I can daily (twice a day sometimes), going up to a daily max and then backing off for a few sets of singles/doubles/triples. It's been working pretty well for me, weights are getting more consistent at heavy weights and are increasing. IT's HARD and you need a lot of milk and meat and potatoes and fish oil to keep improving.

jake oleander
01-04-2010, 11:04 AM
Basically I've been lifting as heavy as I can daily (twice a day sometimes), going up to a daily max and then backing off for a few sets of singles/doubles/triples. It's been working pretty well for me, weights are getting more consistent at heavy weights and are increasing. IT's HARD and you need a lot of milk and meat and potatoes and fish oil to keep improving.

going heavy every day+ for three months! :eek: no shit it's hard....
thanks for the reply.

Brian DeGennaro
01-04-2010, 03:58 PM
A doozy today. I'm skipping most of my warmup attempts, not worth posting.

1/4/10

Morning
Snatch:
205/1
(225/F)x2
205/1
(215/F)x2
215/1
(220/F)x2
200/1
200/F
200/1

CJ:
245/1
265/1 (pressed out the jerk)
(275/F clean)x2
275/1, no jerk, regripped it and it slipped off shoulders

BS:
295/2
(345/1)x2

Afternoon:

Snatch
205/1
210/1
(215/F)x2
215/1
220/1

CJ:
245/F (hand slipped on clean)
245/1
(265/F clean)x2
265/1, no jerk, dizzy
(245/1)x2

FS:
295/1
(315/1)x2

Workout felt fantastic. Normally the morning session would be weights 10-20lbs lighter than what I lifted. I remember a few weeks ago I would normally hit anywhere between 85 and 92.5kg for a session, now I've been able to routinely hit 95kg+ as of last week. It's actually quite fantastic to be lifting that now. It is also much better to be hitting ~95-100kg range for the snatches than before, because that makes everything more in line with my cleans, ratio wise.

Clean and jerks were so-so, but it isn't bad, being able to hit ~120-125kg regularly and not missing any weights lighter than that. Hopefully by the end of this week I can bump that up to ~130kg+ for clean and jerks. The jerks have been feeling weak for some reason despite the jerk being my favorite and best portion of the lift. It's probably just a lack of heavy jerking.

Squats were ok, using less weight and making sure that I'm not grinding the weights out. I have a meet next week and I want to just keep my legs up to strength and not fatigued with routinely heavy squats. Hit the lifts harder and then taper off next week. Ought to be fun.

Brian DeGennaro
01-05-2010, 05:52 PM
Morning

Snatch:
205/1
(210/F)x2
210/1
185/F
185/1
185/F

Power CJ:
210/1
215/1
225/1

Afternoon
Snatch:
205/1
215/1
(220/F)x2
220/1
(231/F)x3

CJ:
245/1
255/1
(275/F)x3 on cleans

BS:
295/2
(345/1)x3

Not a bad day at all, felt snappier and quicker and stronger on everything despite feeling like absolute CRAP when I wasn't on the platform. Bought myself a bottle of fish oil to help me get through this week. I think I've had about a tenth of it already.

Brian DeGennaro
01-06-2010, 05:42 PM
Morning
Snatch:
185/f
185/1
(205/F)x2

Jerk tech:
(135/2)x3

BS:
345/1
365/1
345/1
315/2

Afternoon

Snatch:
185/F
185/1
185/F
(185/1)x2
205/F
205/1
210/F

CJ:
225/1
245/1
255/1

BS:
(330/1)x5

Was surprised lifting felt good today despite feeling like crap. Apparently I'm faster and more efficient when I'm like this. I only raised the bar high enough to get under it for both the snatch and clean.

Also, I needed to put as much mental effort into this as possible to lift the weights. It was quite amazing actually. It has made me realize that you need to train on the days where you feel like crap. I learned to be more efficient and snappier while dumb tired and I learned no matter what I can get within 10kgs of what I'd lifted normally.

Brian DeGennaro
01-07-2010, 06:52 PM
Morning

BS:
(365/1)x2

Snatch:
185/1
(205/F)x2
205/1

CJ:
245/1, no jerk, too dizzy
255/1
265/1

Afternoon

Snatch:
185/1
(205/F)x2
205/1
215/1 (slight press out)
220/F
220/1

CJ:
245/1
255/1
265/1

BS:
(345/1)x2

Even better day than yesterday it felt like. My speed has been fantastic and I'm looking strong despite feeling like crap as well. Looking forward to the meet next Saturday.

Here are two vids from today, hopefully they've processed.

http://www.youtube.com/watch?v=DzWdStTMSoI
http://www.youtube.com/watch?v=uZS9h9FpNgs

Matt Edwards
01-07-2010, 07:55 PM
Good lifts Brian, only thing I really noticed was to remember front foot first on your jerk recovery. How far apart do you space your morning/afternoon sessions?

Brian DeGennaro
01-07-2010, 08:03 PM
They're about 4 hours, with lunch and sometimes a nap between them. It's great, as you can see afternoon sessions tend to have heavier weights lifted.

Yeah, the jerks are tending to be a little forward, which is why I'm taking the step forward, need to work on it.

Brian DeGennaro
01-08-2010, 05:18 PM
Morning
BS:
315/2
(345/1)x2

Power Snatch:
165/1
175/1
185/1 (just below parallel)

Power CJ:
225/1

Afternoon
Snatch:
(185/1)x2
205/1
(215/F)x2
215/1
(220/f)x3

CJ:
245/1
255/1
265/1
275/F clean
275/1, F jerk

BS:
(365/1)x2

Another good day. I was fast on my snatches today, as shown by the video link. I was so pissed I missed my first 100kg attempt at the snatch today, it was such a GOOD one too. I overpulled it and wasn't expecting it to fly up so easily. Oh well, such is life. I'm feeling so weak while I'm warming up but the weights I'm lifting aren't representative of that. My legs are feeling tired which is why there has been a decrease in squat and clean strength. Hopefully I'll be better rested next week.

http://www.youtube.com/watch?v=VkJA3nBvps4

Brian DeGennaro
01-09-2010, 07:50 PM
I treated today like a mock meet, although it ran much faster than a real one, minute clocks and all.

Snatches:
Warmed up to 90kg
1st attempt: 95kg/1
2nd attempt: 100/1
3rd attempt: 105/F

CJ:
Warmed up to 116kg
1st attempt 125/F (clean)
2nd attempt: 127/1, dropped jerk because I was dizzy
3rd attempt: 130/1, missed jerk

Not bad, even though I "bombed" my jerks. The last one was a hard clean and I just lost some of my confidence driving under the bar, I should have had it.

So now I start to taper off for the meet next Saturday. Hit relatively heavy weights on monday, probably just my opening attempts if not less and go medium on the squats. My legs have just been feeling dumb tired this week.

Arden Cogar Jr.
01-09-2010, 08:14 PM
Excellent Work Brian. Damn, I wish I had the youth to do those two a days. I do conditioning work with kettlebells on evenings I lift in the morning - but I can't imagine doing two awesome sessions like you are doing.

Very impressive.

Keep up the excellent work!!!

All the best,
Arden

Brian DeGennaro
01-09-2010, 08:51 PM
Thanks, Arden! It's the milk I think, and probably the pounds of meat and vegetables I eat. It's taken be several months to work up to it, but the track/gymnastics background has really helped me handle the work capacity.

Brian DeGennaro
01-11-2010, 07:30 PM
Light day today:

Morning
Squat:
(295/2)x3

Snatch:
185/1
185/F
(185/1)x3

Jerk:
(225/1)x3

Afternoon
Snatch:
185/1
200/1

CJ:
(245/1)x3

Brian DeGennaro
01-12-2010, 05:40 PM
Snatch Pulls:
(185/3)x3

CJ:
(245/1)x3 (failed the first jerk because it cut off circulation)

Squat:
(295/1)x4

Another easy day today. My hand has been sore and tender so I did snatch pulls instead of snatches. I'm feeling frikkin' fantastic right now. I can't wait for the meet and I can't wait to ramp it up afterwards.

Brian DeGennaro
01-13-2010, 02:34 PM
Repeated the same workout pretty much. I'm leaning away from doing pulls, they feel too foreign from my lifts. My hand feels much better today but I'm not going to risk setting it back this close to a meet.

Squat"
(295/1)x3

Snatch Pull:
205/3

CJ:
(245/1)x3

Brian DeGennaro
01-15-2010, 11:20 AM
Took yesterday off, and today did some light doubles up to 70kg on the snatch. I'm feeling quite excellent for the meet tomorrow.

Brian DeGennaro
01-16-2010, 01:41 PM
Snatch:
100
(105/F)x2

CJ
125
(135/F)x2

Not a bad meet, all competition PRs but those weights are very normal for me to make day in and day out, which is good but I had heavier weights in me. The first 105 snatch was a good lift, I just over rotated it and I lost it behind a second or two after I stood up. The first 135 clean I made easy, but the bar was cutting off circulation so I dumped it. Second attempt I followed myself a minute later, needless to say, not a good try.

A so so lifting day for me, the same weights I hit in practice every day last week. I think training less often coming up to this meet just left me out of groove. We shall see next time.

It was also pretty cool to meet Leo Totten, and Emily Mattes.

Arden Cogar Jr.
01-16-2010, 09:11 PM
Well done Brian. Not what you wanted, but well done. Experience on the platform under those conditions is what you need. I would think, given your athleticism, that you would beneffit from some frequent competing the next 12 months - to get the experience - then back off and cycle hard for some of the bigger meets. Just thinking out loud.

Leo and Emily are quite awesome aren't they?

All the best,
Arden

Snatch:
100
(105/F)x2

CJ
125
(135/F)x2

Not a bad meet, all competition PRs but those weights are very normal for me to make day in and day out, which is good but I had heavier weights in me. The first 105 snatch was a good lift, I just over rotated it and I lost it behind a second or two after I stood up. The first 135 clean I made easy, but the bar was cutting off circulation so I dumped it. Second attempt I followed myself a minute later, needless to say, not a good try.

A so so lifting day for me, the same weights I hit in practice every day last week. I think training less often coming up to this meet just left me out of groove. We shall see next time.

It was also pretty cool to meet Leo Totten, and Emily Mattes.

Brian DeGennaro
01-17-2010, 05:08 PM
When I look back at it, my attempts should've looked more like:

Sn:
100
103
107/108

CJ:
125
132/133
137/138

Those would've been much more reasonable to hit, gotten a medal, and still would have qualified me for Nationals. I tend to forget there is more than one way to add up to 245. Also, I really think that training less frequent doesn't do me any good. My tendons/joints were more beat up than usual and I didn't lift any heavier than usual. I also felt a wee bit out of the groove from skipping some sessions (even if they were light).

But such is life. Leo is putting me on his mailing list so I should be getting info regarding upcoming meets pretty soon.

Emily Mattes
01-17-2010, 05:10 PM
It was great to meet you too, Brian!

That was some truly awesome lifting you did on Saturday. I was not the only one there impressed (as I'm sure you noticed from the recruitment efforts :P ). Arden's right, more meets under your belt could help, many people tell me that the best way to get better at meets is to do more meets. Maybe you can find a developmental or two to shove in your belt.

Brian DeGennaro
01-17-2010, 05:28 PM
Just got back from squatting:

Squat:
365lbs/1
385/1
(335/3)x2
(315/3)x3

Feeling strong today even though I was sitting on a bus for over 4 hours and had hardly eaten. Looking forward to hitting it hard tomorrow.

Brian DeGennaro
01-18-2010, 02:36 PM
Morning
Squat:
160/1
(140/2)x3

Snatch:
(90/1)x2
(70/2)x2

CJ:
110/1
120/1

Afternoon
Snatch:
90/1
95/F
95/1
(75/2)x2

CJ:
110/1
115/1
125/1

Second session the gym was closing soon so I ran out of time to squat but oh well but a good day nonetheless. I realized that I forgot to cue myself "butt back and chin forward" while pulling off the floor for snatches, which is why I felt so slow on Saturday and this morning. Now I know better.

Cleans I've been working on not hyper extending my back, it's getting better. It shows more on the lighter weights up to 110/115 but is hit or miss after that. Cuing myself to start accelerating up after the bar passes knee level is helping.

Brian DeGennaro
01-19-2010, 02:41 PM
Morning
Squat:
140/1
160/1
170/1
(145/2)x2

Snatch:
80/1
(90/F)x3
90/1
70/2
70/1+0 (?)

CJ:
100/1
110/1, no jerk

Afternoon
Snatch:
80/1
90/1
95/1
97.5/1
(77.5/2)x2

CJ:
100/1, missed jerk? WTF no idea what happened
100/1
110/1
120/1

Squat:
140/1
160/1
170/1
(150/2)x2

Not a bad day, as heavy if not a wee bit heavier in some things than yesterday. I felt pretty slow on snatches for some reason, don't know why, my neck on the left side has been bothering me so that may have something to do with it.

Squats felt frikkin' strong as hell. I liked it.

Cleans I've been working on putting my back into it less, which is helping speed the lift up and eradicate my arm bend.

Jerks were slow and I'm still figuring out what cues work to help speed it up.

Emily Mattes
01-19-2010, 06:17 PM
Damn, I am so jealous of your twice-a-day workouts. Cursed job and needing to pay for rent and shit! One more reason to qualify for Nationals--getting a shot at the Moorestown athletes' quarters.

Brian DeGennaro
01-19-2010, 06:25 PM
That's a pretty good goal to have there. Athletes' quarters are definitely worth the work.

Brian DeGennaro
01-20-2010, 05:15 PM
Morning
Squat:
160/1

Snatch:
(80/1)x3
85/1
85/F

CJ:
(80/2)x3

Afternoon
Snatch:
80/1
90/F
90/1
95/1
100/1 (slight pressout)
(85/2)x2

CJ:
(100/1)x2
110/1
120/F clean
(100/1)x3

FS:
140/1
150/1
(130/3)x2

I felt EXTREMELY shitty this morning; snatches were all over the place, cleans felt hard to stand up with. I was all over the place, so I used that time to work technique on my clean. However by this afternoon I was feeling fantastic, hence the 100kg snatch. The cleans I could've probably gone up to 125 but I wanted to focus more on the technique of the lift, working on staying over the bar longer and working the use of the legs.

I've been experimenting with a different set up for my snatch and clean which seems to have almost completely eradicated my arm bend (a slight one but I think that's just how my arms look when they're relaxed). So instead of sitting in a squat focusing on the lift I actually stand above the bar now and "load" up my body by slowly descending to the bar and grabbing it, taking a breath, and then lifting.

Emily Mattes
01-20-2010, 06:31 PM
Dive-bombing? Nice! I have to sit in the squat, it helps me tighten up my back.

Brian DeGennaro
01-20-2010, 06:59 PM
When I get more comfortable, MAYBE I'll start dive-bombing into the cleans, it's really hard with the snatches to try that, especially if I happen to grip uneven. Here's a video of what I do:

http://www.youtube.com/watch?v=EKc_RSYHB_0

Brian DeGennaro
01-21-2010, 05:57 PM
Morning
Squat:
160/F (brain fart)
160/1
170/1

Snatch:
80/1
(90/F)x4

Clean Pull:
(110/2)x2

Evening
Snatch:
85/1
92.5/1
97.5/1
102.5/1
(111/F)x3

Squat:
143/1
165/1
175/1
185/1 PR+5KG
(150/5)x2

Not a bad day, was pissed because I forgot I had a class in the afternoon right around the time of my second session so I had to opt to lift in the regular weight room instead of the varsity room (so without Eleiko equip and KGs, hence the weird conversions/jumps). Snatches felt good, but maybe a little slow, hard to tell because the fucking platform is in FRONT OF A MIRROR!!!! It couldn't have been bad if I nailed 225# snatch easy. What sucks is after the 245# misses the staff there told me to be more careful putting down the weights.

I really hate that gym, with a passion. We have bumpers for a reason.

Anyways, I opted to skip CJ and even clean pulls after that and squatted. It was great to hit a 5kg PR on the squat, felt much better than the 180 I did on Thanksgiving, and it was good to squat double BW for two sets of 5 as well.

Brian DeGennaro
01-22-2010, 04:45 PM
Morning
Squat:
143/1
166/1
170/1
(150/3)x3

Afternoon
Snatch:
80/1
87.5/F
87.5/1
92.5/F
92.5/1
97.5/1
107.5/F
(102.5/F)x3

Clean Pull
(110/2)x8

"Evening"
Front Squat:
143/1
155/1
(166/F)x2
(140/2)x5

Today was a little messed up, my alarm didn't go off so I overslept and didn't have time to hit the lifts in the morning, so I squatted at the regular gym. Not bad considering I had 12 hours between my squats last night and this morning. The afternoon was good, I was feeling on up until I jumped to 107 for the snatch. Got a little greedy but the lift was there! It just tossed me back on my heels. My thumbs are beat up and that is why I didn't make the lighter attempts or do back off sets. I would use straps but they always jack up my hands, even to the point of a sprain so I avoid using them whenever possible.

Doing clean pulls to reinforce using my legs and not my back, and my thumbs are pretty beat up too so I didn't clean. I'll be good by Monday.

Then I almost had a 6kg FS PR when I went back to the regular gym to train a friend. The first attempt I stood up about half way! Oh so close. I'll get it next time.

Brian DeGennaro
01-23-2010, 03:44 PM
Snatch:
(85/1)x10

Clean Pull:
(125/2)x5

Squat:
143/1
166/1
(143/3)x2
(155/3)x3

A good day today, was at the regular gym so hard to do heavy full lifts. Worked the hell on my speed and turnover with those 10 singles on snatches. Felt very light. The clean pulls were eh, I think I'll stick to singles on that because of fatigue.

Squats were good but I think I wimped out only stopping at 166 since I did a few sets of triples at 155 after that, but lemme tell you, I feel strong like an ox right now.

Brian DeGennaro
01-24-2010, 03:03 PM
Snatch:
(80/1)x7

CJ:
(102.5/1)x5

Squat:
143/1
166/1
(143/3)x5

I was pleased with today, my form is improving and I'm getting stronger, so there are no complaints in either department.

Brian DeGennaro
01-25-2010, 04:09 PM
Morning
Squat:
160/1

Snatch:
80/1

CJ:
100/1, no jerk, dizzy
(100/1)x2

Afternoon
Snatch:
80/1
90/F
90/1
95/1
(100/F)x2
100/1
(85/2)x3

CJ:
100/1
110/1
120/1, F jerk, pushed it forward

Squat:
160/1
170/1
180/F (stupid brain fart)
160/1+0 (brain fart)
(160/2)x2

An okay day. I was really tired this AM so I stopped ahead of myself on the snatches and cleans. The PM was nice, although I was getting lazy finishing my pull on the snatch a few times. That missed jerk was stupid as well, I don't know what's going on there.

And I'm having stupid brain farts with squatting now. I put 180 on and stepped off and said to myself, oh this is light! And then I misplaced my feet. Same thing with the missed 160. I have to focus more.

Emily Mattes
01-25-2010, 06:13 PM
Focus is awesome. I have been struggling with my lifting for months and months now, and after FDU I decided it was time to get Serious about visualization and focusing on my lifts and whatnot, thinking about how the last lift I made felt and repeating that, picking just one or two cues and really emphasizing them in my head, clearing my mind before hitting the platform and not talking to anyone or thinking about anything except lifting once I've chalked up.

It is insane the difference it makes. It's hard as crap for me to do, but even my meager efforts already make a difference. I was able to do max sets with people walking and talking in front of me, normally that drives me bonkers.

I read that entire Broz thread over on Bodybuilding.com and his programming is pretty tempting--I remember you saying that's what you do, correct? Have you found you need to spend more time sleeping, eating, whatever in order to keep up with it? How do you figure out what you're sticking with that day, or what you're maxing out on? Is it done by feel?

I won't be adopting it myself any time soon--Victor would KILL me--but I'd love hearing more about your experience. I know that you said you've made wicked progress on it.

Brian DeGennaro
01-25-2010, 06:57 PM
It's ridiculously, mentally challenging but that's why I love it, and I personally have found it to clean up technique at heavier weights really quick.

First I just started lifting every day, heavy or not, just getting active every day. Over time I started adding in double sessions MWF, and eventually I started just going for maxes every other training session up until I was doing it every day. This was between mid-October until Christmas I eased into it. Starting Jan 1st I did full fledge training like this.

It wasn't until I did full-fledge 2x a day training I saw real progress (as you'll read at the end).

Sleep is of the utmost importance. I make it a priority to try to get 6-8hrs a night, and am realizing that it is best to be awake for 2hrs prior to the first session or else I just don't feel capable. This is the reason why I squat first, it'll wake me up quickly.

Food-wise, fish oil and PWO milk became my best friends when I started this. Those two are the only things that saw any significant increase in my diet.

The weights are chosen by how they look and feel. If I barely make the weight, then I stop. If I have a total of ~6 misses in the workout, I stop there. Like Broz suggests, drop 10-20kg for dubs or trips, 20-30 on squats.

I love it because "light" days are all managed by how fatigued I'm feeling, and Sat/Sun because I can't lift heavy at the regular weightroom, so it prevents you from killing yourself because you just can't lift the weight. My progress has been great so far. I only snatched 95+ 11x between October and end of the year, and 100 3x between when I made it Oct 14th and Jan 1st. Since Jan 1st I've snatched 95+ 26x, and 100+ 9x. In less than one month I've made more progress.

Edit: keep in mind, my best snatch prior to October was ~98kg made back in May, a weight I hadn't snatched within 5kg of until October.

Brian DeGennaro
01-26-2010, 04:26 PM
Morning
Snatch:
80/1
90/1
95/1
97.5/1

CJ:
100/1
110/F, clean (wrist bothering me)
110/F, jerk

Squat:
140/1
160/1

Afternoon
Snatch:
80/1
90/1
100/1
(105/F)x3
(90/2)x2

Clean Pull
(130/1)x2
(140/1)x5
(130/1)x5

FS
(140/1)x5

BS
160/1
170/1
(140/3)x3

Grip work

A good day for snatches, not so much CJ and FS. My left wrist right at the heel of the palm is really bothering me, especially in the rack position so I've been relegated to doing pulls instead. Squats felt heavier than usual as well. It's nice to say the snatches were great.

Brian DeGennaro
01-27-2010, 01:31 PM
Snatch:
80/1
90/1
95/1 (slight press)
(80/2)x7

Squat:
140/1
160/1
(140/3)x6

Wow, what a day. I slept in just to get a little break and did more volume in the afternoon. Wrists are meh today, so I had some trouble with the turnover on the snatch but nothing too bad, and since I was in no way going to do cleans I did some more volume on snatches and squats.

Brian DeGennaro
01-28-2010, 06:52 PM
Afternoon
Snatch:
80/F
80/1
90/F
90/1
(95/f)x2
(80/0+1)x2
(80/2)x2
80/0+1

Cln Pull
(110/2)x2
(120/1)x10

Squat:
140/1
160/1
(140/3)x4
140/10 ? (lost count, felt about right)

Evening
Power Snatch
(70/2)x2
(80/2)x5
(70/2)x6

Cln Pull
(111/1)x10
(111/2)x5

Squat:
143/3
(166/1)x5
(143/5)x5

Crappy day, should've known when I missed 80 on the first try. I decided I'd squat the hell out of myself for the lack of heavy weights today. Surprised myself with the set of 10 at 140. I think it was 10, it was at least 10 I think. Came back in the evening at the regular gym and did some doubles for volume on the power snatch, felt really light, same with the pulls. Squats felt better in the evening too. I wonder how I'm going to feel tomorrow...

Brian DeGennaro
01-29-2010, 05:57 PM
Afternoon
Snatch:
(70/2)x2
80/1
(80/f)x2
(50/1)x15

Squat:
140/3
160/1
(140/3)x4

Evening
Snatch:
(70/2)x2
(80/1)x2
(70/1)x5

Squat:
143/2
166/1
175/1
(152.5/3)x2
143/3

Sucky day. Adding some more volume has obviously made me much more fatigued than usual but that's expected. Got a new pair of shoes (Adistars, silver/black model). They feel great to lift in, going to test them out more before I make an opinion on them. Great thing is my wrist is feeling much better so I'll probably be back to cleaning Monday.

Brian DeGennaro
01-30-2010, 07:54 PM
Squats:
143/2
166/1
175/1
(155/3)x6

Overall I felt good today. The squats were hard and heavy but I'm feeling more recovered today than I have the other days this week. Also, bought myself a pair of wrist wraps this evening to help with the beat up wrists.

Martin Bonn
01-31-2010, 05:35 AM
Some impressive numbers there buddy!

so do you just squat, sn and cnj + plus the occasional pull? very minimalistic! i like that approach!

Brian DeGennaro
01-31-2010, 08:52 AM
Thanks, but I'm not going to be happy till these numbers are much, much higher.

I do the meat and potatoes: classic lifts + squats. I add as needed, not as people think you should for (insert whatever they think you need to work on). Cues work better than exercises for me. If I'm hurting (like my wrists now), I add in pulls as a sub.

Andrew Makely
02-01-2010, 05:33 AM
Hey Brian,

My name is Andrew, I am getting ready to embark on a similiar style of training as you. Good job hitting it hard. I hope it works for me as well as it has for you. I am going to reintroduce milk into my diet.

Martin Bonn
02-01-2010, 02:30 PM
I was gonna ask as well: do you just go for it everytime and just take it easy when you feel tired? Do you do any work sets with doubles or triples?

My training situation has changed a bit and I might consider your no nonsense approach for the next cycle. It'll make it easier if I miss a session and I can really focus on technique!

Brian DeGennaro
02-01-2010, 04:39 PM
Martin, I go for it every time. If my body says 50kg is the only weight it can snatch today, that's the only weight I can. If I can only squat 100 I can only squat 100. Take a look at today's session, this is more "typical" of me (now that I've sorted out wrist issues). I usually do back off doubles or trips (sometimes 5's on squats if they're feeling light).

Morning
Snatch:
(80/1)x2
90/1
(90/F)x2
(80/1)x3

CJ
(100/1)x4

Squat:
140/2
165/1

Afternoon
Snatch:
80/1
90/F
90/1
95/1
100/1
(90/2)x3

CJ
100/1
110/1

Clean
120/1
(130/F)x2
(110/2)x2

Squat
140/2
160/1
170/1
(150/2)x2
(150/5)x3

Overall a good day. The morning was weird using my new shoes on the platform but it was good. I felt strong like an OX. I hadn't cleaned in a week so I took it fairly easy in the morning and went for 130 but missed it twice in a row. Timing is off but I was surprised at how strong I was feeling. I didn't jerk past 110 either because these shoes are very slippery on the platform and the last thing I wanted to do was land in a split with 110+ overhead. Squats were really strong, 150 is usually a good 5RM but I did three sets with no real grinding until the last rep.

Here is a video of the 95kg snatch today:
http://www.youtube.com/watch?v=yd9mRXzgzbI

EDIT: Also, I took yesterday off which seems to have made a big difference in recovery. Saturday I was feeling meh and Sunday I was feeling good, and by today my body seems to be fully recovered.

Jamie Crichton
02-02-2010, 01:03 PM
Hi Brian, I had a read of your log and also the BrozKnows thread over at bb.com with interest. I wanted to ask a quick question about recovery. Obviously John Broz is pretty extreme in his recommendations to train through almost anything - have you found this to be possible? Or do you take rest days, back-off weeks or anything similar? If so, what have you found most beneficial?

Thanks in advance

Jamie

Brian DeGennaro
02-02-2010, 02:00 PM
I always seem to be repeating myself: when you are tired or are having off days, you just CAN'T lift heavy. There are days where I can't lift within 20-40kg of my best lifts, it just is what it is. When that happens, you are forced an easy day. Your body takes care of the rest and the easy weeks. I'll take rest days from time to time but I prefer to do something every day, even if it's just the bar or a PVC snatch.

For recovery, I've found sleep the best thing ever, probably because your adrenals are so jacked up.

Brian DeGennaro
02-02-2010, 05:04 PM
Snatch:
80/1
(90/F)x2
90/1
(80/1)x4
80/F
(80/1)x2
(90/F)x3

Power Clean+PowerJerk:
100/1
105/1

Clean:
(110/1)x2
120/F
(120/1)x2

Squat:
140/2
160/1
170/1
(150/3)x3

Eh not so great today. Still adjusting to the shoes so my tech is so so today. I need to work on staying over the bar longer and get my knees out of the way more, it helps me be really aggressive above the knee and reduces any arm bend. I also need to write on an index card to keep on the platform: "strive to perform every lift as perfectly as the lift can be done."

Brian DeGennaro
02-03-2010, 05:46 PM
Snatch:
(80/2)x6

Clean:
(100/2)x6

Squat:
140/2
165/1
175/1
(155/3)x2

I was more in the mood of working on my technique more than anything today and prior to the work sets I did a ton of warming up with 5kg plates on the bar, focusing on staying over it longer. Squats just felt weak, so I stopped ahead of myself.

Brian DeGennaro
02-04-2010, 04:04 PM
Snatch:
(80/1)x3
90/F
(90/1)x2

Snatch Pull:
(90/3)x3

CJ:
(100/1)x3

Squat:
140/3
150/3

Took it really light, allow myself to recover and peak for tomorrow and work more on technique. The snatch pulls show me I can get my knees out of the way much better which I need to focus on with snatching. The cleans were feeling nice and snappy, and it's good to jerk again without my shoes slipping (most of the time). I took them outside and scuffed them on the concrete for a minute or two.

Brian DeGennaro
02-05-2010, 12:56 PM
Snatch:
80/1
85/1
(75/1)x3

CJ:
80/2
100/1
(110/1)x3

Front Squat:
130/3
145/1
155/1

Again, treating myself like a beginner for the moment to practice with moderate weights and work technique. I think I'm going to be doing this 1 week out of the month. Snatches were good, much better pulls, speed getting more consistent (as seen in this video below). CJ was better too, felt stronger when I start looking upwards at the ceiling when I receive the bar. The 155 FS was LIGHT. It felt dumb easy. I don't know why but front squats always feel easier than back squats, and I don't know why but at one point there was only a 10kg difference between the two of them, and I think I was good for 165+ today.

http://www.youtube.com/watch?v=040NiPtoGH0

Emily Mattes
02-05-2010, 06:34 PM
BRIAN DO YOU EVER TAKE REST DAYS WHEN DO YOU DO LIGHT DAYS

(kidding, kidding, plz do not throw your barbells at me)

Brian DeGennaro
02-06-2010, 08:00 AM
I take rest days... Sundays most of the time.

And why would I throw an Eleiko at you? I don't want to hurt my Eleiko! (err the school's Eleiko). I'll throw the York...

Is it bad I've been REALLY contemplating buying a bar?

Brian DeGennaro
02-06-2010, 03:18 PM
Squat:
143/3
166/1
185/1
190/F

Metcon:
50 wings for time, 1hr, 40 min

Only squatted today, very briefly. The 185 felt so light for once I thought I had accidentally cut depth, but nope. Jumped to 190 and almost stood up with it until I shifted my weight too far back onto my heels coming out of the hole. I found out that looking up on back squats makes it feel weightless as well.

The 50 wings were a 10 wing PR over last time. I paced myself pretty leisurely on those.

Brian DeGennaro
02-08-2010, 04:55 PM
Morning

Snatch: 80/f
80/1
85/1
(92.5/F)x3

CJ:
100/1
115/1, no jerk slippery

Afternoon

Snatch
85/F
85/1
92.5/1
97.5/1
(102.5/F)x5
87/F misload, screwed me up for everything else

CJ:
100/1
110/1
120/1, no jerks after this, slipped
(125/F)x2

Squat: 140/2
165/1
175/1
(155/2)x5

A so-so today I felt. I was really tired today so things didn't go as well as I hoped, but the second 102 miss on the snatch was probably the best snatch I'd ever done; if anyone wants to see it let me know. Some things I am going to have to work on this week:

- stay over the bar longer on both lifts
- get much more aggressive in them
- stay tighter in the receipt of the clean

Brian DeGennaro
02-09-2010, 03:41 PM
Snatch:
85/1
92.5/F
92.5/1
(100/F)x4

CJ:
90/2
110/1

Cleans :
120/1
(125/F)x3
100/1
(110/1)x3

Another good day, I felt quite snappy and fast, especially that first 100 snatch attempt. Cleans are pissing me off because of this disconnect with them but I figured it out while walking up to the dining hall: I'm bringing my shoulders back and trying to over pull, making no distinction between my 1st and 2nd pulls. I need to treat the second pull like a very quick "twitch." I didn't do squats because I ran out of time and am tapering for next week's meet. Disappointed I don't have time to train twice today.

Brian DeGennaro
02-10-2010, 05:53 PM
Snatch:
85/1
(92.5/F)x3
92.5/1
(82.5/2)x3
82/0+1

Clean:
100/2
110/1
120/1

So so today, was feeling quite tired, and timing was off. I also think that I still need to adjust to the new aggressiveness on my snatches, the catch is feeling off cuz it's faster and more aggressive. Cleans felt better at least.

Brian DeGennaro
02-11-2010, 03:42 PM
Snatch:
85/1
(92.5/F)x2
92.5/1
(97.5/F)x2

Clean:
100/2
110/2
115/F
115/1
120/1
(110/2)x2

Snatch:
60/1

Today was much better, for the cleans at least. I felt quite slow and weak on the snatches, sleep is catching up with me. Cuing myself to not allow the bar to touch my thighs on cleans is helping with my arm bend and helping with the speed of the lift, and I think snatches, which is why I threw that last one in.

Brian DeGennaro
02-12-2010, 08:35 PM
Morning

Squat:
140/1
160/1
150/1

Snatch:
85/1
92.5/1
(95/F)x2
95/1
85/2
85/1+0

Clean
100/1
110/1
(120/F)x3

Afternoon

Snatch:
85/F
85/1
(92.5/F)x2
(92.5/1)x2
97.5/1
(90/1)x2
(60/1)x5

Clean:
100/1
110/1
120/1
(110/1)x4
110/F
110/1
80/1

Front Squat
120/1
135/1
145/1

A so-so day again, squats I didn't push, it's a week out from the meet. Sleep is getting better, finally been able to get on track for double sessions, and prepping for the meet next weekend. This week, numbers wise, looks like a crappy prep for the meet but in reality, I am resolving a lot of technical errors for myself. I felt really slow but I'm figuring out what is working and what is not now, and I'll hit my opening weights on Monday instead of today or tomorrow. Saturday and Sunday I'll just work my technique.

Some things to remember:
- snap those elbows on the snatch, tighten the traps
- whip the elbows around in the clean
- wider hand grip on cleans

Brian DeGennaro
02-13-2010, 12:11 PM
Front Squat:
(143/1)x3

Snatch:
30kg

CJ:
30kg

Took it easy today, used 5kg bumpers to work technique on the lifts, staying over the bar, and snappiness in the turnover. Felt better today than other days.

Martin Bonn
02-14-2010, 12:23 PM
Good luck for the meet buddy! I just had on this Sat., getting some good lifts in really gives you quite a kick!

I'm starting a new cycle week after next, I'll try something similar to you: just Sn, CnJ, cleans, jerks off stands, Pulls and FSqts. No %, just go heavy if possible, if not work on technique, let's see how it works for me!

Brian DeGennaro
02-15-2010, 04:33 PM
Morning
Squat:
140/1
165/1

Snatch:
80/F
80/1
85/1
85/F
85/1
85/F

CJ:
100/1
110/1

Afternoon
Snatch:
80/1
85/1
90/1
95/1
100/1 (slight press)
105/1 (slight press)

CJ:
100/1
110/1
(120/F)x2 clean
120/1
125/1, no jerk

Squat:
140/1
(160/1)x5

A much better day, minus the slight pressouts; actually it was quite a good day because I didn't miss any snatches this afternoon. Figured out that I wasn't setting my hips as low in the snatch which really screwed me up in the morning and all last week. I need to pay closer attention to my videos. The pressouts were because my left shoulder has been feeling knotted and weak, so I'm planning to get some tissue work done later this week prior to the meet. I think cleans didn't go as planned because I wasn't resting as much between attempts; next time. Now it's a deload the rest of the week.

Here's a link to the last three snatch attempts.
http://www.youtube.com/watch?v=ISSTmO-5p1U

Brian DeGennaro
02-16-2010, 01:51 PM
Morning
Squat:
140/1
160/1

Snatch:
70/2
80/1
(85/1)x2
85/F, overpulled

CJ:
100/1
(110/1)x3

Afternoon

Snatch:
70/2
80/1
85/1
87/F (straps were too tight)
87/1
(80/1)x3

CJ:
100/1
(110/1)x3

Squat:
(140/2)x3

Deloading for the meet. So I figured out that cuing myself to meet the bar as fast as possible instead of squatting under as fast as possible works best for that turnover and catch.

Brian DeGennaro
02-17-2010, 05:10 PM
Morning
Squat:
(140/1)x3

Snatch:
(72/1)x3

Evening

Snatch:
(72/1)x3

CJ:
(95/1)x3

Squat:
(143/2)x3

Feeling snappy and on today, I like it! Was going to be late to class in the morning so I had to skip CJ's, although now I'm starting to really like them again 'cause I'm doing them right.

Brian DeGennaro
02-18-2010, 04:33 PM
Morning

Squat:
(110/1)x3

Snatch:
(65/2)x2

CJ:
(85/2)x2

Afternoon:
same, except squats were last.

Not much to say about this.

Derek Weaver
02-18-2010, 04:48 PM
What weight class do you lift in? A 105 kg snatch, even with a slight press is awesome.

Brian DeGennaro
02-18-2010, 04:53 PM
77kg class. Looking for a bit more at the meet this weekend, need to lift more to be better.

Martin Bonn
02-19-2010, 01:39 PM
Good luck for that meet mate, I'm sure you'll do well!

Emily Mattes
02-23-2010, 04:34 PM
We are waiting on meet results with bated breath over here

Brian DeGennaro
03-02-2010, 08:54 PM
Sorry for lack of updates, been a crazy week since my father passed away last Tuesday. Haven't slept well or eaten well since then nor have I trained at all since last Monday. Meet went so so, snatched 100 and CJ'd 132, meet PR in CJ and total. Monday I did some snatch deads off of a bumper, Jim was telling me my back wasn't tight off the floor and suggested that, then some light snatches at 85 and squat doubles at 155.

Today was my first day back and it was good, considering the emotional, mental, and physical rollercoaster of the last week, and I was lifting in someone else's shoes. Snatched up to 95, 3 misses at 100, all of the weights felt light and easy and quick, just not aggressive in the turnover for the misses. Squatted 160x1 and then 140 for 3x3. Everything seems in line so far, keeping my back tighter off the floor is a big help. I'm just tired right now.

Steven Low
03-02-2010, 09:17 PM
My condolences man. :(

Get some rest! You need it.

Brian DeGennaro
03-02-2010, 09:23 PM
Yeah, the good thing is I came home for this meet to see him and say goodbye.

Derek Weaver
03-02-2010, 09:24 PM
I'm sorry about your loss Brian. No need for updates when a life event like that happens. Take your time with everything.

Brian Stone
03-03-2010, 04:36 AM
Condolences for your loss, Brian. :(

Kevin Perry
03-03-2010, 10:28 AM
Sorry to hear about your loss Brian.

Arden Cogar Jr.
03-03-2010, 11:20 AM
My thoughts and prayers go out to you and your family. Stay Strong.

All the best,
Arden

Emily Mattes
03-03-2010, 07:17 PM
That's terrible, Brian, I'm sorry.

Brian DeGennaro
03-05-2010, 05:01 PM
Took it easy, snatched up to 90 and CJ'd up to 110, squatted 140x3x3 and 150x3x3, all pretty easy attempts. My tech is slightly off since I started setting my back harder at the start. The weights are flying up right now.

Brian DeGennaro
03-06-2010, 05:46 PM
Snatched up to 95, then did a bunch of doubles and singles at 90.

CJ'd up to 120, did a bunch of singles at 110.

Squatted 160 and 170.

Feeling tired today and everything is weird setting my back righter in the start position. The timing is off because the weights are moving more quickly from thigh/hip to shoulder/overhead.

Martin Bonn
03-13-2010, 09:02 AM
My condolences mate! Be strong!

Brian DeGennaro
03-15-2010, 08:58 PM
Everything has been a wee bit out of whack and I'm starting a new notebook with all that has gone on but here is an update:

Jim Storch is taking over my programming, so there is a slight change of pace here. He's giving me target weights to hit each week.

Today:

Power Snatch:
70/2
70/1
(75/1)x3
(70/1)x2
60/1

Pullupsx8x2

Brian DeGennaro
03-17-2010, 06:30 PM
3/16/09

Snatch
80/1
82/1
85/1
87/1
(90/1)x2
87/F

Squat
100/5
140/3
150/1
(157/2)x4

Snatch DL
(90/3)x3

Felt good yesterday, had some misses on the snatches but form was good, speed was great. The squats were heavy but life got in the way a few weeks ago and I'm getting used to having a heavy bar on my back, although my training partner at home said the weights looked pretty easy. Felt easy just couldn't get the 3 reps I wanted.

Emily Mattes
03-17-2010, 07:08 PM
Keep on keepin' on. When I took my week off and came back I noticed my max strength felt OK but I could tell I'd taken the time off when I started doing anything more than doubles. Triples felt like hell on earth. At heavier weights the first one or two reps would be cake and I'd crap out on the last one or two.

It'll come back, give it time!

Brian DeGennaro
03-17-2010, 07:38 PM
Yeah, figured after my meet next Sunday all will be as it was before.

Brian DeGennaro
03-18-2010, 01:25 PM
Just did:

Cleans:
(113.5/1)x5, with one miss in there

Front Squats:
(133/3)x2

So so day. I don't know why but cleans at that weight should never feel heavy but they do. And for some reason, front squats felt like a punch in the nuts, literally.

EDIT: Looking at the video some more and getting some feedback on it, I think I have to set my hips a wee bit lower to tighten my back up and position it better (make it easier).

Brian DeGennaro
03-20-2010, 06:36 PM
Snatch - up to 95kg
CJ - up to 115kg
FS - (135/3)x2

Worked up to my opener in the snatch and took it light on the CJ to reinforce my back positioning. It is getting better, so that is all I will work on next week in preparation for this meet. One thing I realized when with my lifting partner is target weights fuck ya up. It turns into a mental head game of "I have to lift X", "X is the heaviest weight for the day," etc. It turns into a mind game where a light weight, but because it's the top end weight for the day, seems much heavier than it ought to be.

Martin Bonn
03-22-2010, 11:06 AM
Snatch - up to 95kg
CJ - up to 115kg
FS - (135/3)x2

Worked up to my opener in the snatch and took it light on the CJ to reinforce my back positioning. It is getting better, so that is all I will work on next week in preparation for this meet. One thing I realized when with my lifting partner is target weights fuck ya up. It turns into a mental head game of "I have to lift X", "X is the heaviest weight for the day," etc. It turns into a mind game where a light weight, but because it's the top end weight for the day, seems much heavier than it ought to be.

that is very true!
When i started working with % this cycle (doing the simple routine similar to yours), a 75% snatch felt so much heavier than it should! you get used to it though and it actucally is quite nice to see the progress! i did 90% for 6 singles in both sn and cnj 3 times last week, had you told me that 3 weeks ago i would have said impossible! but you are right it is a head game!

Good luck for the meet!

Brian DeGennaro
03-22-2010, 02:46 PM
Thanks.

Today:

Snatch:
80/1
85/1
(90/F)x2
(90/1)x2

CJ:
100/1
110/1
115/1, F jerk

FS:
120/2
130/1

Nice and easy for the meet. Snatches felt awful for some reason, slow and eh. Today was also my first day back at school so not fun. I felt physically sick all day long so that may have contributed to everything.

Brian DeGennaro
03-23-2010, 06:26 PM
Snatch
80/1
85/1
(87/1)x2
70/1
80/1
85/1
87/1

CJ
100/1
(110/1)x3

Squat
(140/2)x3

Fairly easy day. The reason I worked back up on snatches was because they felt off at the 87, so I started over and adjusted my form a bit to help with it all and it helped a bit. Cleans felt off today for some reason, I don't know why.