PDA

View Full Version : Troy P's Weightlifting Journal


Troy Paradiso
09-23-2010, 12:36 PM
About Me:

Age: 39

Training History: General Lifting 10 years, Power lifting 1 year, Oly lifting almost 2 years.

Bests:

PL - Squat (405lbs), Bench (242lbs), DL (435lbs) @ 165lb class

OL-
@77kg : Snatch 93kg, Clean and Jerk 115kg, BS 175kg, FS 140kg
@85kg (actual bw was 80kg) : Snatch 95kg, Clean and Jerk 120kg, BS 185kg, FS 150kg

I'm a competitive master's weightlifter with about 19 months experience. I've done 7 meets so far with my first big meet looking like Master's Nationals next year (2011).

I spent almost 2 years down in Gilbert, AZ. training with Coach Charles Staley at his facility there and he's the one that got me into OL after I did all I was prepared to do with PL'ng. I learned a LOT from him during that time about training in general, but especially weightlifting.

Unfortunately, about 7 months ago I had to move away from Gilbert and Charles and am now training myself in a storage facility gym I built - it's actually pretty nice. Training has been ok, I did just set new PR's @ 77kg at a meet at the Olympic Training Center in Colorado Springs. I want to do better though (doesn't everyone?).

I'm going to be posting my training here because I have found this site to have the highest concentration of weightlifters and it'll hopefully inspire me to better things (and maybe the reverse will be true...)! :D

Troy Paradiso
09-23-2010, 12:39 PM
Figured I'd post last night's training to get the ball rolling. It was a lighter session as I've been out with the stomach flu and I'm 3 sessions into the recovery from that.

Snatch:

- Worked up to 75kg for 5 x 1 reps

Clean and Jerk:

- Worked up to 95kg for 5 x 1 reps

Front Squat:

- Worked up to 107kg for 2 x 1 reps

- then, 101kg for 2 x 2 reps

I usually always do some mobility and soft tissue work after sessions for 10-15 minutes. Done and done.

Troy Paradiso
09-23-2010, 06:28 PM
Decided to push it up a bit to test the waters - tragically the waters were murky... Can't believe how much strength I lost the week I was battling the stomach flu - losing 7 lbs couldn't have helped much. Oh well, pressing on...

Snatch:
- worked up to 85kg for 1,0,1
- back to 75kg x 1
- back up to 80kg for 5 x 1

Clean and Jerk:

- worked up to 100kg for 3 x 1
- then 105kg x 1

back squat:
- worked up to 140kg x 2

whew. Gonna have 4 days off traveling out of town - not terribly thrilled about that but I'll get back at it when I get back.

Troy Paradiso
09-28-2010, 05:38 AM
Nice little get away but now back to business.

I'm going to be starting a new high frequency (read: Bulgarian-like) training routine trying to work up to 5-6 sessions a week. I'll be attempting to work up to good numbers (@ or above 90%) each session in the lifts including cycling Front and Back squats. The caveat I've experienced with this training (did once before with really good results) is keeping soft tissue/joints healthy; however, I've come a long way in my knowledge and experience with soft tissue and mobility therapy and should hopefully be able to stay in front of it.

Wish me luck...

Troy Paradiso
09-28-2010, 07:19 PM
Tonights session was about not hurting myself. Mission accomplished.

Snatch:
- worked up to 70kg 3 x 1
- then 75kg 3 x 1

Clean and Jerk:
- worked up to 90kg 3 x 1
- then 95kg 3 x 1

Back Squat:

- worked up to 120kg x 2
- then 140kg x 2
- then 120kg for 2 x 2

Usual soft tissue/mobility work. Keep moving it up from here - that's the plan anyway.

Troy Paradiso
09-29-2010, 08:20 PM
Felt like crap all day so I figured it was a good day to hit some good numbers. Had my best bud Phil Stevens roll through town and come to the gym with me which provided some inspiration too - haven't trained with him in 9 months.

Snatch: Power and Full

- worked up to 80kg for 3 x 1 each

Full Snatch:
- 85kg x 1. Felt good so...
- 90kg x 1. Still felt good so...
- 92kg x 1 (1 kg under my best at this body weight)

Clean and Jerk:

- worked up quickly to 100kg x 1
- 105kg x 1
- 110kg x 1 (felt good and strong)
- back down to 100kg x 2

Back Squat:
- worked up to 150kgx 1
- then back off to 120kg x 3

just reinforced the principal that you can't listen to how you feel - just gotta get in there and get it done.

Troy Paradiso
10-01-2010, 08:09 AM
Pretty solid session considering this is day 3 in a row. Felt a little stiff going in but a thorough warm-up got things moving.

Snatch:

- Worked up to 80kg for 5 x 1

Clean and Jerk:

- Worked up to 100kg for 3 x 1


Back Squat:

- Worked up to 140kg x 3 *
* (3rd squat session in 3 days and this triple felt more solid than the 120kg triple I did yesterday!)

- Then 100kg x 8 (just for some increased blood flow)

Much foam rolling and mobility work followed. :)

Troy Paradiso
10-02-2010, 06:04 AM
Day 4 in a row of training and still holding together nicely.
I did a bunch of mobility/stretching stuff throughout the day at work so was good to go once I hit the gym.

Snatch:
- worked up to a solid 88kg x 1
- then 75kg 2 x 2

Clean and Jerk:
- worked up to 105kg x 1
- then 90kg 2 x 2

Back Squat:
- worked up to a decent 150kg x 1
- then 130kg x 2

Not too shabby. Train tomorrow (Saturday) fairly heavy again and then a light power session Sunday.

Troy Paradiso
10-02-2010, 03:02 PM
Day 5 in a row and still feeling pretty good. Did a morning session so that means about 9 hours less recovery time. I did an extended warmup and mobility PRE-session today to get things loose and it payed off.

Snatch:
- worked up to 80kg for 2 x 1 (very solid positions)
- 85kg x 1 (felt even better)
- 90kg x 1 ( best rep yet - but still hard)
- back down to 80kg for 2 x 2

Clean and Jerk:
- worked up to 100kg x 1. (feeling worn out by now)
- 105kg x 1 (tough but solid)
- down to 95 x 2

Back Squat:
- worked up to 130kg x 3

put a fork in me. Light squat and pull session tomorrow.

Troy Paradiso
10-05-2010, 04:47 AM
Decent session after taking Sunday off. I needed the recovery time apparently, felt some strength again.

Snatch:
- worked up to 80kg for 3 x 2
- then 75kg for 2 x 2

Clean and Jerk:
- up to 100kg for 3 x 1
- then 90kg for 2 x 2

Back Squat:
- up to 130kg for 2 x 2

Enough for today.

Troy Paradiso
10-06-2010, 07:51 PM
Unscheduled days off SUCK. Jobs, family duties... whatever. Anyway, got in today and felt charged to hit it again.

Snatch:
- worked up to 90 x 1 (not bad)
- then 92kg x 0 (chickened out)
- 92 x 1 (more like it)
- 94kg x 0,0,0 (more chickening out. just didn't want to get under it)
- back down to 82kg x 3

Moving on...

Clean and Jerk:
- Worked up quickly to 110kg x 1
- back down to 95kg x 2

Back Squat: (fading away by now....)
- Worked up to 135kg for a single
- 125kg x 3

Done and done. Try to get back on schedule now.

Troy Paradiso
10-08-2010, 05:43 AM
Power day today. felt decent.

Power Snatch:

- Hit 75kg for 2 x 2
- then 80kg for 2 x 1
- down to 70kg for 2 x 2

Power Clean and Jerk:

- 90kg for 2 x 1 rep
- 95kg x 1
- 90kg for 2 x 2

Back Squat:

- 120kg x 2
- 135kg 2 x 1 rep


Going to hit a light(ish) technique session tomorrow (Friday) and work out some more bugs with my receive position on the snatch especially. Till next time.

Troy Paradiso
10-09-2010, 04:42 PM
Training yesterday was very light and deliberately so - i was feeling pretty hammered physically. Anyway, started off today with a lot of therapy/mobility work, probably 40-45 minutes worth. The pay off was one of the best technically precise days I've had in a while, even though I didn't feel particularly strong quads are beat to hell so my knees are suffering... i'll work it out.


Snatch:

- Worked up slowly to 80kg for 3 x 2 reps
- Back to 70kg for 2 x 2


Clean and Jerk:

- 100kg 2x 1
- 105kg x 1 (didn't think i had it in me today but it was a very good rep)
- 110kg x Clean Pull (just didn't possess the mental toughness to get under it)
- Down to 95kg x 2


Back Squat:

- Worked up to 120 x 2
- then 130kg x 2
- back down to 120kg x 2


Uggh. Adductor and quad tightness/general trashiness making squatting very labor some. Much therapy tonight and tomorrow to get this junk worked out and hopefully come back hard next week.

Troy Paradiso
10-11-2010, 06:53 PM
Day off yesterday was just what I needed. Did a lot of soft tissue therapy and mobility work and came in feeling ready to go. Really feel like my technique has caught up with my new increased mobility - the results showed today.

Snatch:
- Worked up to 85kg x 1
- 90kg x 1 Solid
- 93kg x still solid
- 95kg x 1 a bit shakey but I muscled it out. Tied my all time best with this one.
not done yet, want a new PR so...

96kg x 0 so close! No giving up!
96kg x 1 YES!!
+1kg all time PR and +3kg at 77kg bwt and it was more solid than the 95kg!

Clean and Jerk:
- worked up quickly to 100kg x 1
- then 110kg x 1
- 115kg x 1. Very solid and ties my PR at this bwt.

211kg Total, 3kg PR at this bwt!

Front Squat:

- worked up to 100kg x 3
- then 120kg for 2 x 3 reps

wow. Very good session after lifting 10 out of 13 days! :)

Troy Paradiso
10-12-2010, 07:18 PM
Light day today after yesterdays exertion. :)

snatch:
- worked up to 70kg for 3 x 2

clean and jerk:
- worked up to 90kg for 2 x 2

back squat:
- 100kg x 3
- 120kg x 3

stuff felt heavy as expected but got it done anyway. Squats felt surprisingly good though and they haven't recently.

Troy Paradiso
10-15-2010, 04:50 AM
Had to take Wednesday off to take care of some stuff. Hit up some volume today and tried to work on jerk form.

Snatch:
- 75kg x 2
- 80kg 5 x 1
- 70kg 2 x 2
- 75kg x 2
- 85kg x 1

Clean and jerk:
- 100kg x 1
- 105kg x 1
- 110kg x 1
- 95kg 3 x 1

appear to be dipping in excess to make up for a lack of speed, which of course just makes me slower... I'll work it out.

Back Squat:
- 120kg x 2
- 130kg x 1
- 150kg x 1
- 120kg x 3

not bad.

Troy Paradiso
10-15-2010, 04:37 PM
Quick session today to just keep things loose. Powered everything to save strain on my left knee which is feeling a bit dodgy.

Power snatch:
- up to 70kg x 2
- 75kg x 1
- 70kg x 2
- 75kg x 2

Power Clean and Jerk:
- 80kg x 2
- 90kg x 2
- 90kg x 1

got something figured out with the jerk - using my arms to drive it up - not good. Think I fixed it though.

No squats (due to knee as stated earlier). Gonna dig around on my left quad and knee area tonight with my magic soft tissue tool (wooden spoon) and see if I can fgure what's up with this knee. Hopefully a decent session to follow tomorrow.

Troy Paradiso
10-16-2010, 05:44 PM
Quick session to test my knee and just keep things greased a bit. Worked the tissues around knee/quad/hammy insertion a bunch last night and this morning - it's coming along.

Back squats:

- 70kg x 8
- 90kg x 5
- 110kg 3 x 3

Polish Presses:
- bar x a bunch
- 40kg x 5
- 50kg 3 x 5 reps

lots more therapy and mobility work. Feeling human again.

Troy Paradiso
10-18-2010, 07:03 PM
Decent middle-light session today. Knee is feeling tons better so stuff felt pretty solid today.

Snatch:
- worked up to 70kg for 3 x 2 reps

Clean and Jerk:
- worked up to 90kg for 3 x 2 reps

Back Squat:
- 110kg x 3
- 120kg x 3

nice to squat without feeling like something is going to snap. :)

moving on.

Troy Paradiso
10-20-2010, 06:56 PM
Good session today after lots of therapy on the knee yesterday. Have a nasty callous tear on my hand so cleans were out today. Should be ready by Friday though. Ohh the injured life of a weightlifter...

Snatch:
- 75kg x 2
- 80kg x 2
- 85kg 3 x 1
- 75kg x 2,2,1

Back Squat:

- 110kg x 3
- 125kg x 1
- 135kg x 3

ahhh the joys of snatching and squatting without feeling like my knee is going to give out.

Troy Paradiso
10-23-2010, 06:05 PM
Took a couple days off... just had to. Anyway, kept up with my soft tissue and mobility work so I felt pretty solid going into today's session.

Snatch: (lotsa work today)

- 70kg 3 x 1 reps
- 75kg 3 x 1 reps
- 70kg x 1
- 75kg x 1
- 80kg 2 x 1 reps
- 85kg x 1
- 90kg x 1
- 80kg x 1

Clean and Jerk:

- 90kg x 2
- 100kg 2 x 1
- 105kg x 1

Front Squat:
- 90kg x 3
- 110kg x 2
- 125kg x 1
- 135kg x 1

Not too bad. Form was a bit rough due to the layoff on the snatch, hence the wave loading.

Troy Paradiso
10-25-2010, 08:04 PM
Quick session today, had to work late.

Snatch:
- 70kg 2 x 2
- 75kg 2 x 1
- 80kg 4 x 2 reps

Back Squat:
- worked up to 120kg x 3
- then 140kg x 3

that's all. Come back in tomorrow and hit clean and jerk.

Troy Paradiso
10-28-2010, 06:07 AM
In a word... WORK.

Gotta make the $ I guess. Training to ensue after this week. hopefully.

Troy Paradiso
10-30-2010, 05:52 AM
FINALLY got to train! Suffice it to say, this wasn't the most pleasant week. Four days out of the gym made it worse by far. Moving on...

Kept it pretty light and low volume.

Snatch:
- worked up to 70kg for 3 x 2 reps

Clean and Jerk:
- worked up to 90kg 3 x 1. (short rest)
- then 100kg x 1

Back Squat:
- 110kg x 3
- 130kg x 1
- 140kg x 1

Therapy. Food. Sleep.

Troy Paradiso
11-02-2010, 10:33 AM
Acceptable session yesterday considering it was only my 3rd in 8 days... I'll take it.


Snatch:

- 70kg x 2
- 75kg 3 x 1 rep
- 80kg 4 x 1 rep
- 85kg x 1
- 70kg 2 x 2

Clean and Jerk:

- 90kg 2 x 1
- 100kg x 1
- 110kg x Clean (almost passed out on the jerk so i dumped it. good clean though)
- 110kg x 1 (didn't rack this one as 'deep' so it was good)
- 95kg 2 x 1

Back Squat:

- 110kg x 3
- 130kg x 2
- toast

Didn't have much left for squats - gonna have to ramp back up again i guess. :mad:

Troy Paradiso
11-03-2010, 07:41 PM
Short on time so a quick session today but i got in some good reps and felt like I got form back on track.

Snatch:

- 70kg x 2
- 77kg 2 x 2

Clean and Jerk:

- 90kg x 2
- 95kg 2 x 2

Back Squat:

- 110 x 3
- 125 x 3
- 140 x 3

Short and sweet.

Troy Paradiso
11-07-2010, 05:44 AM
Another unexpected two days off but it worked out fine. Had a good session, felt strong and fairly solid technique-wise so I worked up to some good numbers.

Snatch:
- worked up to 85kg x 1
- 90kg x 1
- 93kg x 1
- 96kg x 0,0,0
Just couldn't maintain my timing today on the 96... Pull too long or dive under too early. Felt plenty strong enough for it though.

Clean and Jerk:
- 90kg x 1
- 100kg x 1
- 110kg x 1
- 115kg x 1
Bar decided to stop spinning on the 115kg but I still managed to rack it with some difficulty. Really anything over 100kg is a crap-shoot whether it will spin or not. I need a new bar. :(

Front Squat:
- 100kg x 3
- 120kg x 1
- 130kg x 1

That is all.

Troy Paradiso
11-09-2010, 08:51 AM
Stupid time change. I need to get a lighting solution in the storage gym asap. Quick workout due to aforementioned lighting issues - finished squats in near darkness. :D

Snatch:

- worked up to 70kg x 2
- 75kg 3 x 2


Clean and Jerk:

- Worked up to 90kg for 3 x 2


Back Squat:

- Worked up to 130kg for a triple

Home depot tonight for lighting.

Troy Paradiso
11-11-2010, 04:32 AM
Pretty solid session considering the storage gym was a crisp 51 degrees inside.
Got lighting taken care of, now a bit of heat should finish things off. :)


Snatch:
- 70kg x 2
- 75kg x 2
- 80kg x 1
- 85kg 3 x 1
- 80kg x 2

Clean and Jerk:

- 90kg x 1
- 100kg x 1
- 105kg x 1
- 95kg 2 x 2

Back Squat:

- 110k x 3
- 130kg x 2
- 140kg x 1
- 150kg x 1
- 160kg x 1

Squats felt good tonight so I kept going up. Been a couple months since I had 160 on my back thanks to my knee.

Troy Paradiso
11-13-2010, 07:14 PM
One of those "clock-punching" sessions today. Got hit by one of those 24hr bugs Thursday night that just wiped me out. Was feeling much improved by this morning but the effects of thebug made itself known.

Snatch:
- 70kg x 2
- 75kg x 2
- 80kg x 1
- 85kg 2 x 1
Should've stopped here as I was not generating any power on the bar but I'm too stubborn...
- 90kg x 0,0
I almost never miss 90... that'll teach me to listen to myself.

Clean and Jerk:
- 90 x 1
- 100 2 x 1
- 105 x 1

Back Squat:
110 x 3
130 x 3

Done. We'll see how next week goes.

Troy Paradiso
11-16-2010, 04:43 AM
Feeling better, got it done. It was C-O-L-D in that gym this evening so it took a bit to get warmed up.

Snatch:
- took a long time but finally got to 70kg x 2
- 75kg x 2
- 80kg x 2
- 85kg 5 x 1
- 75kg x 2

Clean and Jerk:
- worked up to 90kg x 2
- 100kg 5 x 1

Front Squat:
- 90kg x 2
- 110kg x 1
- 130kg x 1
- 135kg x 2

It's becoming painfully obvious i am stuck in maintenance mode and unable to move up with everything else going on right now; that's life I guess. At least I'm not moving backwards.

Troy Paradiso
11-19-2010, 06:42 AM
Woke up Tuesday with a weird left hip impingement issue and could barely walk for two days. I hate getting old. Finally got in the gym last night and fought through it and got something done.

Snatch:

- slowly, worked up to 70kg 4 x 2
- 75kg x 2
- 80kg x 1

Clean and Jerk:
- 90kg 2 x 1
- 95kg x 1

Ugghh. Too much pain to do any more. As of this morning thigh it's feeling a lot more free so I'm glad I got in there and did what I could - seems to have worked to break things loose.

Troy Paradiso
11-22-2010, 02:30 PM
Life is about to get very hectic. Starting a new job that'll have me traveling most of December and then moving to Wyoming in January. Wow. When I get settled in Wyoming I will have my gym up and going again but it looks like the next 6-8 weeks will be very much gym-free and so just doing what I can to keep in "shape" so to speak. Ah, life.

Troy Paradiso
11-23-2010, 09:10 AM
Actually made it in to do a light session. It didn't hurt so that's good.

Snatch:

- up to 70kg for 3 x 2
- 75kg x 1

Clean and Jerk:

- up 90kg x 2
- then 95kg 3 x 1

Back Squat:

- up to 130kg x 3


That's it.

Troy Paradiso
12-07-2010, 06:59 PM
Well, the job in Wyoming is off... long story but suffice it to say that it just wasn't what I thought it was going to be. Anywho, back on the job hunt again - in the mean time, I'll lift. Keeping it light and working back into it slowly.

Snatch:

- worked up to 70kg for 3 x 2

Clean and Jerk:

- worked upt to 90kg for one power clean + full clean single, then 3 full clean singles

Back Squat:

- Worked up to 120kg x 3


Life goes on...

Troy Paradiso
12-11-2010, 11:25 AM
The time off from the gym has done my left knee some good and it hasn't bothered me nearly as much as it was 3-4 weeks ago. Had a good workman-like session with no pain - always a good thing.

Snatch:
- 70kg x 2
- 75kg x 2
- 80kg 4 x 1 rep

Clean and Jerk:
- 90kg x 2
- 100kg 3 x 1

Very solid reps on the snatch and c&j.

Back Squat:
- 110kg x 2
- 130kg 3 x 3

Hope the knee continues to stay in good shape - I like training when it doesn't hurt. :)

Troy Paradiso
12-14-2010, 01:43 PM
Knee continues to hold up and able to hit some decent numbers.

Snatch:

- 70kg x 2
- 75kg x 2
- 80kg x 1
- 85kg 3 x 1 reps

Clean and Jerk:

- 90kg x 2
- 100kg x 1
- 105kg 2 x 1 reps

Back Squat:

- 100kg x 3
- 120kg x 3
- 140kg x 3

I'll take it.

Troy Paradiso
12-15-2010, 07:21 PM
Lighter session tonight - trying not to be the eager beaver and go too fast only to get wore out and hurt.

Snatch:
-70kg 2 x 2
- 75kg 3 x 2

Clean and Jerk:
- 80kg x 2
- 90kg 3 x 1

Back Squat:
- 100kg x 3
- 120kg x 2
- 140kg x 1
- 150kg x 2

Tis all.

Troy Paradiso
12-18-2010, 08:54 PM
COLD today in that storage gym, and my itty-bitty heater didn't help much. Oh well, had a great session anyway.

Snatch:

- 70kg x 2
- 75kg x 2
- 80kg 2 x 1
- 85kg x 1
- 90kg 3 x 1
- 75kg 2 x 2

Clean and Jerk:

- 90kg x 2
- 100kg x 1
- 105kg x 1
- 110kg 2 x 1
- 100kg 2 x 1

Back Squat:

- 100kg x 3
- 120kg x 2
- 140kg x 1
- 150kg x 1
- 160kg x 1
- 170kg x 1 YES!
- 140kg x 3

Feeling the training coming back into form - hope I can keep it rolling...

Here's some video:

http://www.youtube.com/watch?v=Ucmpl-Xpahk

Troy Paradiso
12-21-2010, 08:15 AM
Not a bad session considering I was feeling some effects from Saturdays session still. Got it done.

Snatch:
- 75kg x 2
- 80kg 2 x 1
- 85 kg x 1
- 90kg x 1
- 80kg 2 x 1

Clean and Jerk:
- 90kg x 2
- 100kg x 1
- 105kg x 1
- 110kg x 1
- 100kg x 2

Back Squat:
- 100kg x 3
- 120kg x 3
- 140kg x 1
- 90kg x 10

Left knee feeling funky on that last squat - it just isn't going to hold up to back to back heavy sessions it seems. Crap.

Troy Paradiso
12-22-2010, 03:58 PM
Woke up with some sinus funkiness that has me experiencing vertigo. Oh well, went in and got a short and frigid session in anyway.

Snatch:
- 70kg 3 x 2

Clean and Jerk:
- 90kg 3 x 2

Back Squat:

- 130kg 3 x 2

Better than nothing. Hope this sinus stuff doesn't turn into a full-blown infection.