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View Full Version : Do or do not... there is no try.


Brian Lawyer
05-17-2009, 11:25 AM
We'll see how long I keep up with this log. For years I have been keeping track of my training in one of those cheap composition books. I still intend to track my training in my log book during my sessions. I thought an online log would be beneficial for my coach or others to look at my training program. We'll see how long I keep up with transfering my hardcopy log to this softcopy log.

Brian Lawyer
05-17-2009, 11:26 AM
Competition in Van Alstyne

Weighed in at 91kg

Snatch:
95 miss
95
100

CJ
115
120
125 miss

Brian Lawyer
05-17-2009, 11:28 AM
This is my first workout since my competition last weekend. I took 5 days off this week. Mainly due to very busy work schedule but also because I trained fairly hard for about 3 months prior to my competion.

Weighed 197.5

Snatches
2 x 165 (three attempts but I missed one)
165 x 3 x 4 sets

CJ
205 x 2 x 5 sets

3 rounds for time (I am trying to work in some more conditioning):
10 squat box jumps 20".
15 abmat situps
These are not olympic style squats. These are more of a plyometric style squat. I point toes forward, feet about shoulder width, interlock hands behind head. squat to parallel or just above, keeping chest up I explode through heels and try to elevate my fully extended body above the 20" box before landing on top of box.

Brian Lawyer
05-17-2009, 11:37 AM
Started with high hopes of making a 275lb (125kg) clean and jerk PR but didn't quite make it. I am starting to realize it doesn't work real well when I put pressure on myself. I just need to lift and see what happens. This workout surprised me because I can't remember the last time I skipped snatches and just did CJ's. Yet the results below are the same as my CJ workouts when I do 20-30 minut of snatch work first.

CJ Singles - approx 2 minute rest between each once I got up to about 195lbs.

135
145 Missed. It's really wierd but on Snatches and CJ's I always miss some really light one. I think I pull so hard I go backwards on my heels.
145
155
165
175
185
195
205
215
225
235
245 missed jerk
245
255 missed jerk
255 missed jerk
225
255 missed jerk
265 missed clean
225 tried to end on a good note

3 rounds for time:
10 burpees
10 kipping pullups
6:20

Garrett Smith
05-17-2009, 04:41 PM
Brian,
I hope your log works out for you.

Is there a reason you like taking the 10# jumps between warm-up sets? I personally, both for training time and fatigue purposes, take 10kg jumps between sets. My coach likes for me to take no more rest than 2min. between all of my sets (to prep for following myself at a meet).

Brian Lawyer
05-17-2009, 06:35 PM
Is there a reason you like taking the 10# jumps between warm-up sets?

No reason except that I didn't do any snatches in an effort to just focus on cj's so I had plenty of time. I was really just working technique up to ~185lbs Somewhere between 185-205 I crossed the line from warmup to work sets. Otherwise I never do so many warmups.

My warmup card for my meet looked like this:

Snatch:
50kg
60
70
70 - I took a couple extra at 70kg to get dialed in.
70
80
90
95 opener

CJ
70
80
90
100
110
115 opener

Brian Lawyer
05-17-2009, 06:39 PM
Brian,
I hope your log works out for you.


BTW, thanks for being my first subscriber doctor G. My next workout will be Tuesday or Wednesday. I think I am going to repeat the same workout as I did last friday except do sets across at 175 for triples on sn and 225 for doubles on CJ.

Chris H Laing
05-18-2009, 05:07 AM
Welcome to the logs Brian. I think you'll find it easier than keeping a book because you can use the search function to find what your looking for, instead of going back and reading through countless pages.

Also, I noticed you like doing sets across of 2s and 3s for the full oly lifts. I think you're the only person I've noticed that really does that. Do you find there's an advantage to working with sets across in the full lifts?

Brian Lawyer
05-18-2009, 07:38 AM
Also, I noticed you like doing sets across of 2s and 3s for the full oly lifts. I think you're the only person I've noticed that really does that. Do you find there's an advantage to working with sets across in the full lifts?

Chris,
That's a good question. The advantage is lots of repitition at a good working weight. I probably should not have used the term "sets across". That tends to imply I am going for linear progression like on a Starting Strength model where I am trying to increase my 5 rep squats by 5-10lbs per week. That's not at all what I am going for on these sets of doubles and triples. I am really trying to drill consistency with the lifts.

The only reason I noted above I was going to try the same workout this week with heavier weights is because I think I can start working with a little heavier weight. I have been using 155-165 for my snatch working weight for a while now and 195-205 for CJ's.

Also, last week was the first time I did that workout in about two months. This week I want to repeat it just to see if I can do with heavier weights. Generally, I work with single reps quite a bit.

Brian Lawyer
05-21-2009, 08:18 AM
I repeated the workout from last week working Triples on Snatch and Doubles on CJ. Although this workout had it's up and down moments I think these are good working weights for me on this workout. I may come back to this workout again next week using these same weights and see if I can complete with less misses. I didn't give myself enough rest time between the first couple sets of snatches which I think messed me up. I find when I am fatigued I pull more fluidly off the ground to overhead on the snatch but I half as it at the top because I am tired and just drop the weight back in front of me. Here's the workout:

Snatch
115
135
155
3 x 175
2min rest
2 of 4 x 175
2 min rest
2 of 4 x 175
4 min rest
3 x 175 - I managed to pull my act back together from this point forward and knock off 4 good sets in a row with no misses.
3 min rest
3 x 175
3 min rest
3 x 175
3 min rest
3 x 175
5-6min rest

CJ
1 of 2 x 225
2 x 225
2 x 225
1 of 2 x 225
2 x 225
all with 3 min rest between

Brian Lawyer
05-24-2009, 10:27 AM
I did the 20/20 workout today but didn't quite finish my last to CJ's because of time. I didn't get started till about 9pm Saturday night and had to call it quits around 10:20. It was a really good workout except that I missed my last snatch.

Snatch
5 x 165 on the minute (otm)
3 min rest
5 of 6 x 175 otm
3 min rest
5 x 185 otm
3 min
1 x 190 2min rest between the following singles
1 x 195
1 x 200
1 x 205
missed 210 twice!! Then decided to just move on to CJ's.

CJ
5 x 185 otm
3 min rest
5 x 195 otm
3:30 rest
5 x 210 otm
4 min rest
1 x 215 2 min rest between the following singles
1 x 225
1 x 235
Quit due to time.

Brian Lawyer
05-28-2009, 08:57 AM
I have been in a maitenance mode this week with too much work and lack of sleep for proper recovery. I repeated the snatch portion of my last 20/20 workout. I completed it with no misses although I had several where I had to step forward in order not to drop. But there were no obvious misses. After that I did as many reps of 225lbs cleans as I could in 10 minutes. See my notes below on how that went.

Snatch
5 x 165 on the minute (otm)
3 min rest
5 x 175 otm
3 min rest
5 x 185 otm
3 min
1 x 190 2min rest between the following singles
1 x 195
1 x 200
1 x 205
1 x 210

As many cleans as possible in 10 minutes with 225lbs:
12 reps - Just a little over 1 per minute. None of these reps felt particularly great. On nearly every rep I had that rounded back feeling. anyone who has done a heavy clean should know what I am talking about. Not a total rounded back but you just don't recieve it in that perfect "absolute" extension as coach everett would say. And your kind of fighting to stand up with it. Well that's the feeling I had on nearly all but 1 or 2 reps.

3 rounds of:
10 x ab wheel rollout from knees
10 x superman back extensions with 2 second hold.

Brian Lawyer
06-07-2009, 12:12 PM
I took some time off since my last workout. I had to get my life priorities straight. In the months leading up to my competition I let weightlifting take priority over some other things in my life, mainly work, family and God. So this was my first workout in about 10 days. I went ahead and did the 20/20 again. I was pretty happy with my performance after the layoff.

Snatch
5 x 160 otm 3min rest
5 x 170 otm 3min rest
5/6 x 185 otm 3min rest
3min rest
190 2min rest
195 2min rest
200 2min rest
205 2min rest
210
3-4min rest
CJ
5 x 185 otm 3min
5 x 195 otm 3min
5 x 210 otm 5-6min Missed the 3rd jerk.
215
225
230
235
240
Elbow flexion on the last two jerks and took 5-6min rest. on last several and stopped to have an ice pop with the kids. in between sets.

Brian Lawyer
06-11-2009, 01:15 PM
I am giving up on this electronic training log for the time being. The only benefit I see to this is if my coach was subscribing and watching me but I don't think he follows the forums here and I generally just email him my workouts. so I am doing double the work by keeping it here.

Plus my hardcopy log is much more useful then this. I don't bring my laptop when I workout. I keep a composition book with graph paper. I divide each page with 3 columns, so when you open up the composition book I have 6 columns going across. Each column holds approximately 2 days of workouts. So when I open my composition book I easily can see up to 12 days of history at one time. I workout approx 3 days per week so that's almost a month worth of data on one page. flip back 3 pages and I have my last 3 months worth of workouts.

So I have concluded that the online training log is too hard to keep up with. Easier to just have my one log in my gym bag.

Brian Lawyer
10-05-2009, 03:55 PM
I weighed in at 90kg (198lb)

Snatch
1 attempt 95kg (210lb)
http://www.youtube.com/user/blaw1979#play/uploads/5/lyhQqsmBG2c

2 attempt 100kg (220lb)
http://www.youtube.com/user/blaw1979#play/uploads/4/ZVCcy6Fd4R4

3 attempt 107kg (236lb)
http://www.youtube.com/user/blaw1979#play/uploads/3/N_eAaDl66cE


Clean/Jerk
1 attempt 115kg (242lb)
http://www.youtube.com/user/blaw1979#play/uploads/2/dPFt9eWMPEw

2 attempt 120kg (265lb)
http://www.youtube.com/user/blaw1979#play/uploads/1/jntFZYLykG8

3 attempt 126kg (278lb)
http://www.youtube.com/user/blaw1979#play/uploads/0/E7pluY2RWSo

Kevin Perry
10-05-2009, 04:40 PM
Nice lifts, except that last one, looks like it hurt.

Brian Lawyer
11-13-2009, 01:34 PM
This is me in October with no formal MMA training in over 8 years and zero conditioning:
http://www.youtube.com/watch?v=HXK6EQLdlCs
That was me quitting at the beginning of the 2nd round just before I layed down in the center of the ring for like 5 minutes.

This is me in November with no formal MMA training in over 8 years but after doing crossfit mainpage workouts for about 4 weeks:
http://www.youtube.com/watch?v=ZeMGtjCAnHw
Notice the armbar I put on him at approx 7:50 youtube time. He tapped and we stood back up for the remainder of the 3 minute round.

A little background info:
I got the itch to get back into some MMA training after an O'lifting competition last month. I used to be really into MMA about 8 years ago. I am too cheap to go join an MMA gym plus don't have that much time. So I found this one gym that hosts open sparring sessions every 4-5 weeks. They call them "smokers" because they are slightly more formal then regular training because they put out an open invite then conduct weigh-ins a half hour before and match up based on skill. Anyways, me being the crazy guy I am decided to just walk on and do it.

Brian Lawyer
12-03-2009, 12:56 PM
Been back into MMA training much more lately. Since that last smoker session posted above in the beginning of november I have been keeping up with my conditioning. My old coach let me come workout with him a few times. So I worked a lot of standup with him and did lots of standup sparring in the cage. So my standup game is 10x better looking than either of those above videos just from a little bit of him cleaning up my technique. I did a couple drop in BJJ classes at a really good BJJ gym and found an ATama gi on craig's list for only $25!!

Next sparring/smoker won't be till January. If I can keep this training regimen up till then it should be a good one!

Brian Lawyer
12-15-2009, 06:01 AM
I did my CO work today. I set my Polar heart rate monitor to a zone of 120 to 140 then proceeded to just wonder around the gym for 45 minutes. It went something like this:

Jump rope
Elliptical
Bike
Some different elliptical machine.
Jump rope
Yet another type of elliptical machine (this is the local Globo gym keep in mind I had plenty ellipticals to choose from.
More jump rope
Threw a medicine ball against the wall and floor.
Did some shadow boxing
Bike
Threw medicine ball around some more
Shadow box

Well you get the point. I did that for 45 minutes.

Brian Lawyer
12-15-2009, 06:04 AM
1-arm Dumbell Clean and Press
5 sets 3 reps 75lbs This was my first time ever doing this exercise. I may have been able to go a little heavier.

1 legged Squats (aka Pistols)
Glute Ham Raise
3 sets 5 reps. First time ever doing GHR laying in the ground with partner securing ankles. they were freaking hard. We did negative reps and pushed ourselves back up off the ground.

5 rounds 6:30
10 Burpees
10 pullups
I think I cheated the last set of pullups. I may have only done 5 reps.

Brian Lawyer
12-15-2009, 06:05 AM
1 hour of "CO work". I set my Polar heart rate monitor to a zone of 120 to 140. It went something like this:

Jump rope
Elliptical
Bike
Some different elliptical machine.
Jump rope
Yet another type of elliptical machine (this is the local Globo gym keep in mind I had plenty ellipticals to choose from.
More jump rope
Threw a medicine ball against the wall and floor.
Did some shadow boxing
Bike
Threw medicine ball around some more
Shadow box

Well you get the point. I did that for an hour.

Brian Lawyer
12-15-2009, 06:09 AM
Snatches (First time since my competition I think)
3 x 155
3 x 155
3 x 165
3 x 165
3 x 165
2min rest between each set.

GPP #2 from Ross Infinite Intensity

30seconds each (including rest) repeat 5 times (i.e. 10 minutes long):
Burpees
Jumping jacks
Split jumps
Burpees
jumping jacks
Mountain Climbers
Rest

Brian Lawyer
12-15-2009, 10:44 AM
Worked out with my friend Tony at work during lunch so I humored him and did Bench Press. This was my first time doing bench press since last year when I worked with Tony.

Bench Press
5 x 205 + 3 clapping Pushups
5 x 225 + 3 Clapping Pushups
5 x 225 + 3 Clapping Pushups
3 x 245 + 3 Clapping Pushups

6:10 Fran as Rx'd. I thought for sure I was going to be able to pull off a 5min Fran with Tony there to count off reps for me and keep me going. I think the biggest hinderance was that I wasn't getting full extension on my kipping pullups at the top or bottom. I was doing them inside a Squat rack that was facing a wall. In theory I think I had plenty of room to fully extend out at the bottom but since it was such a confined area I was having some mental blocks. So this kept me from capitalizing on the full momentum from the horizontal plain. I also wasn't really opening my hips up well at the top either to kick myself up toward the bar.

For me getting in the zone on the first 21 reps for the Kipping pullups is key. Not for time as much as when I get in the proper groove for kips I expend much less energy.

Brian Lawyer
12-16-2009, 12:00 PM
CO/Recovery day

I did 1 hour of heart rate zone 120 to 140 rotating between various bikes, ellipticals, and shadow boxing. The goal since this is a heart conditioning exercise was to not feel any burn. So I rotated frequently between stations (i.e. every 5-10minutes). If my heart rate dropped a little too low I would jump rope to kick start it or shadow box.

Debating about what I should do for tomorrow's workout. I have MMA training Friday morning. I am considering doing Squats in ascending sets then workout 1 of Joel Jamieson's muscular endurance program.