Steve's Log

[steve spear]

I started a thread in weightlifting to get some help... I think I want to continue posting videos for more feed back, but I don't wanna take up space in that section. So I'm starting a log! This is the original threads videos....

"Ok so here's the story I've been active my whole life especially the last few years, because i'm in the army. Last year I found crossfit and became relatively obsessed with GPP, however I have been doing extra strength work for months, and with the recent addition of bumpers at my house I'm am now converting fully to the cawod to try and master the o lifts and someday easily snatch grip push press 308 for an over head squat like greg did in the heavy ohs single video. so here's my current stats...

age 24
ht 6'4''
wt 205
snatch pr 185
c+J 250
squat 325
dl 465
fs 295

goals for 2009

wt 220-230ish i'm pretty lean now, I need a little extra muscle and fat..
snatch 225
c+j 275
squat 400... I need leg strength
dl 500

Here's what I know.... My hips are coming up early and I'm bending my elbows before full ext. I'm also having trouble in the rack position so I'm stretching, but this requires me to have a close grip on the bar which doesn't allow my knees to press out and I think i'm losing power in the first pull because of it...

as far as nutrition I'm not really zoning any more although I'm still eating zoney foods just alot more trying to put on some size.....

here are some videos they are all wfs except maybe the music...

snatch 165
http://www.youtube.com/watch?v=BXuP-KTIqMs

snatch 175
http://www.youtube.com/watch?v=oZfupoyxw44

c+j 185
http://www.youtube.com/watch?v=GhbaNEHRkRg

c+j 205
http://www.youtube.com/watch?v=7XtYQsxNe1A

fs 255 x 2
http://www.youtube.com/watch?v=5evytSLvu3Q

hand clean 185 X 2
http://www.youtube.com/watch?v=pCG48AzD7-A

thanks for reading and thanks for any advice on my lifts or nutrition.... or anything....


Hey guys here are the last set for the snatch and c+j from today.... the jerk is horrific, I know I have a lot of jerk work to do. although I felt a little faster under the bar I 'm still raising my hips to fast and shrugging and bending my elbows to early, any drills to help this?

snatch 175#
http://www.youtube.com/watch?v=COeNQz0iPsM
c+j 235#
http://www.youtube.com/watch?v=EB5i7YGH_II

steve"

[steve spear]

And here's my first "log" post...

3-31-09
muscle sn + 2 snatch balance 95lbs x3

snatch 165lbs

C+J 220lbs

OHS 225lbs PR
(wanted just a heavy single, but I tied Previous PR 205 so had to go for it)
heres the videos

OHS 205 (oops missed the drop.)
http://www.youtube.com/watch?v=xmfhrw5aML8

OHS 225
http://www.youtube.com/watch?v=M98yJOAGimQ

Good day.... but looking forward to the strength cycle....

[steve spear]

1 APR 09

AM workout run 5k
time 21:40

PM
snatch 165 x1x2 failed on 3rd

C+J 200 1x1 failed on second

knees to elbows 3x20

why do they seem to be getting heavier as the weights get lighter?????:D

[George Mounce]

Hello to your log Steve, you'll find a lot of support and help here!

[steve spear]

Thanks George, I hope to get lots of feedback.... I wanna get good at these lifts!!!

AM Workout

Heavy Single Back Squat (full depth of course)
325#
then 265 2x2


PM Workout
Snatch 145 1x4

C+J 175 1X3

Heaving snatch balance heavy single
185#


finally rest!!!!! Greg your kickin my ass man, the weights get lighter, but they seem heavier!

I can't wait to try and max on saturday.

[steve spear]

Today was bitter sweet.... I got my Pendlay men's 20kg training bar!!!! sweetness.. But saw no PRs on max day.

snatched
185
C+J
225 got the clean on 245 twice but failed the jerks
fs
285

looking forward to the strength cycle.

oh and I'm starting 20 rep squats on saturdays... I did 225 for 19 cuz I miss counted.
I'll try and add 10 lbs a week until 315!!!!

[Chris H Laing]

Your doing 20 rep squats after your max attempts??

You have humongous balls

[steve spear]

thanks man, but I only did 19... I just uploaded the video
http://www.youtube.com/watch?v=CPNsrIVOXAk
knees popping like crazy.... creepy but no pain.

[Chris H Laing]

haha yea i saw that in another thread...sounds so gross

[steve spear]

I know it doesn't hurt though...

[steve spear]

yesterday.. PC + 3x FS + J 155 4 sets plus core work.

today

am heavy single Back squat 315 + 250 3x2
core work

pm
muscle sn, power sn, sn worked up to 145

heavy double overhead squat... 210 for 2.... hard..... very hard

[steve spear]

Am run 5k went so just to stay loose... 26ish....


Pm

squatted all the way up to 301 a tad over the rx'd 90%, then got greedy.... 2 reps lol.

sounds easy enough but it was the first time I've gone over 300 for reps... next step 400!!!!!

[steve spear]

snatch 135 2x2, 145x2x1

snatch pull 165 3x2, 175 3x1

snatch dead 185 3x2, 195 3x1

fs 225 3x5