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Fernando Mendoza
10-18-2010, 08:44 PM
Today I decided to begin following the intermediate template listed in Greg Everett's Olympic Weightlifting: A Complete Guide for Athletes and Coaches, due to the lack of progress I was making on the beginner template.

The training

Coming in felt only mildly interested in working out - the entire session felt like I was a passive observer of my workouts, with heavy weight, awkward positioning and pain the the only reminders I was under the bar. A flat feeling overall. The snatches and squats arguably were the worst experiences today. In previous snatch days (after the Toronto seminar wrapped up last weekend), I felt like I was never getting to the power position, and that in fact I was extending vertically early. Thus, today I tried to delay the jump on the 2nd pull, to get the bar to speed its way up to the crease on the hip, but the snatch felt really awkward after I did that, like I was landing and receiving the bar slightly on my toes, which leads me to believe I was hitting the bar outwards. I'm gonna need to re-film to see what's going on (no filming occurred today).

The squats were also bad, although I didn't foresee how bad they were going to be until I hit 130kg. The warmups indicated I was good to go - but being under 110kg and 130kg today was worlds apart. I managed to get the 5sx3r that was part of the template, but the last reps where tough guys. The absolute very last rep, I was stuck halfway up the concentric for what seemed like an eternity until somehow something kicked in and I got all the way up.

Everything else seemed ok, although the push press exposed a weakness of mine - inadequate leg drive, and sloppy timing the pop off the shoulders to take advantage of the leg drive. Again I managed all of them, but nothing seemed "like air".

I also hip cheated my last pullup rep - halfway going up, stuck, wiggled my way up with my hips.

warmup with bar
3 push press
3 behind the neck
3 scarecrow snatches
x2

Snatch
20kgx3s
40kgx3s
60kgx3sx2r

Squats
70kgx5r
90kgx3r
110kgx2r
130kgx5sx3r <--HARD

Clean Deadlift
60kgx3r
80kgx2r
100kgx1r
120kgx2sx2r

Push Press
20kgx10r
40kgx5r
60kgx5sx3r

Pull-ups
3sx4r (last rep gave a little hip kip)

Given the above, I'm still excited about where this is all going goal wise:
Snatch best=85kg target=90kg
Clean&Jerk best=106kg target=110kg

The targets are the first milestone I want to reach. I'll make new milestones once I reach those targets.

Fernando Mendoza
10-19-2010, 08:05 PM
The training
Got to the gym fairly early and managed to get a workout done before 8:30PM today. Finally! Since today looks like the light day, I figured form should take the driver's seat. Originally I was trying to get the same extension I was getting yesterday, by tweaking my form so I'd get the brush near the crease, but instead ended hitting the crease - my nads complained when I hit them twice, so I regrouped, and thought out my approach to the lift. I realized I lifted the snatch best when I focused on looking straight, and a focus on keeping to the heels until I was ready to extend, which would mean leg drive (LEG DRIVE!!).

Looking forward for the snatch and the muscle snatch ended up being A Good Thing, and seemed to have allowed me to accelerate the bar up my thighs to the crease while allowing me to elbow raise correctly and more importantly land stably. I'll take video to see if the power position is still being reached though, as that's the meat of the whole pasta.

One thing I notice is my foot position on the landing is becoming wide, wider than my front or back squat foot position, ankles outside hip on landing. Perhaps I'm compensating for lack of flexibility to sink in as I bring the ankles more under my butt.

Cleans and Jerks were awesome, left gym feeling good.

Warmups with 20kg bar
(push pressx3,
BTN push pressx3,
power jerksx3,
scarecrow snatchx2,
mid hang snatchx3x3)

Muscle Snatch
20kgx5s
30kgx3s (hit myself in nads 1st two sets changed form to look forward, nads saved)
40kgx3s
50kgx2s (hard, leanback!!)

Snatch (60%)
51kgx5sx2r (easy, except one landed forward and I had to chase it to finish)

Clean (60%)
66kgx5sx2r (a breeze - almost like I did nothing)

Jerks (60%)
66kgx5sx2r (first two sets were power jerks, rest were split jerks - mentally focused on leg drive!!)

Fernando Mendoza
10-20-2010, 11:19 PM
The training
Came in early, needed warm-up, carried it out. Easy clean and jerks once again, snatch pull had issues maintaining grip, sorted it out with chalk. I tried to snatch up all my OH squats, but time constraints left me with very little warmup time for the snatch, so I snatch PPed the top sets. Snatching felt painful on my hands of all places; the pain was as if I had recently shaken a bone crusher
http://s3.amazonaws.com/theoatmeal-img/comics/handshakes/bone.png
I have no idea how it occurred, and it made all snatch OH grips annoying. Pull ups looked promising at the beginning but sucked near the end.

Warmup (my routine for warmup doesn't change much, all empty bar)

Clean and Jerk (65%)
95lbx3s
135lbx2s
155lbx3sx2r

Snatch Pull (100%)
95lbx3r
135lbx2r
185lbx3sx2r

OH Squat (heavy single)
95lbx2r
115lbx1r
135lbx1r
155lbx1r

Front Squat (88%)
135lbx3r
185lbx2r
225lbx3sx2r

Pull-ups
4,4,3 (fuck!)

BTW I just got Greg's second edition book today (all with bubble wrap - I CRAVE POPPING), Jesus the box made me think I was getting a Macbook, or an expensive picture frame. Anywhoo, the new intermediate template switches things up a bit. I'll stick with the old intermediate template for a month or so, and then transition to the new template. Main thing is the OH squat done for reps instead of a heavy single.

Fernando Mendoza
10-22-2010, 10:50 PM
The training
Came in tired, lifting was a chore. Snatch seemed bogged down and flat, never made it past 70kg. Clean & Jerk ended at 95kg - in fact I couldn't even pull off the floor after a third attempt at 95kg. Squats were at least on target with the heavy single at 140kg but only after I regrouped and made smaller increments. My first time with box jumps, went conservative and will probably remain at the height I am till I figure out technique, but these were the best exercise today.

Warmups (snatch stuff, push press stuff, and jerk stuff with 20kg bar)

Snatch (heavy single)
40kgx4s
60kgx5s
70kgx2s
80kgx0x3
75kgx0x2

Clean & Jerk (heavy single)
60kgx1s
80kgx1s
90kgx2s
95kgx1s
95kgx0x2

Squat (heavy single)
60kgx5r
80kgx3r
100kgx2r
120kgx1r
140kgx0
130kgx1r
135kgx1r
140kgx1r <-- seemed easier 2nd time around
145kgx0 <-- and fail

Box jumps (height of box combinations #1, #3, #4, just under chest height)
5sx3r

I get to do power stuff tomorrow; will sleep since I had an all-nighter on Wednesday for work, which probably was the reason I was flat today.

Fernando Mendoza
10-23-2010, 05:07 PM
The training
Came in after a long good night sleep. The toughest part of the work out was keeping the weight according to the schedule. A distant second was putting my self in the optimal positions for the power positions on the muscle snatch, kept hitting my hips with the bar until I realized I hadn't fully locked my back, or had kept chest out. Fixing that and focusing on leg drive fixed that issue.

Also I think I did power jerks instead of push jerks, which changes things - I know my max power jerk is 90kg, but don't even know what the push jerk is.

Warm-ups with 45lb bar

Muscle Snatch (80%)
45lbx3r
65lbx5s
90lbx3sx2r

Power Snatch (75%)
90lbx5s
100lbx4sx2r

Power Clean + Push Jerk (75%)
100lbx5s
135lbx3s
150lbx4sx2r

Pull-ups
5.4.4

Fernando Mendoza
10-25-2010, 10:00 PM
The training
Overall today went fast and smooth even though I lacked a lot of sleeping hours. One trouble spot I have is that my hands feel very tight and uncomfortable in the snatch grip position. Again, it's almost like I put my hand in a vice width wise, and I can feel tenderness when I squeeze my hand slightly width wise. It was very distracting during the snatch push press, and it kept my focus away on driving up with the elbows.

Other than that, not much to report except it went by pretty fast.

Warmup routing with 20kg bar

Clean & Jerk (70%)
40kgx3r
60kgx2s
75kgx3sx1r

Front Squat (83%)
60kgx5r
80kgx3r
90kgx2r
95kgx5sx3r

Snatch Deadlift (118%)
60kgx2r
80kgx2r
90kgx1r
95kgx2sx2r

Snatch Push Press (80%)
20kgx5r
40kgx3r
50kgx2r
56kgx5sx3r

Pullups
5,5,3,3

Fernando Mendoza
10-26-2010, 06:36 PM
The training

Came in early, got out early. Really good day. The lesson I learnt from yesterday about my snatch grip came in handy - the grip of the bar OH really lies somewhere closer to the area between my index finger and my thumb, less so as it gets closer to the outer edge of the hand. Focusing on this helped me focus on driving elbows up and out as the bar got under. Since these were 60% of my snatch and clean, I was able to power them and then ride them down, a lesson I got from Greg in the seminar - "For a given weight, the power clean and power snatch should be caught at the same height as a regular clean and a regular snatch". That way I never attempt to cut power and leg drive for light lifts (a habit that might carry over to heavy lifts), and I never attempt to excessively widen my stance on receipt of bar, which would mean inconsistency between what are essentially the same lifts.

Only mistake made as far as I could see was a bad foot placement on my 2nd last 2 position snatch set. The 2nd snatch was from hang and I wasn't aggressive enough to really apply leg drive, causing me to widen my stance a bit more, and collapsed one knee on the ground, but quickly recovered to OH squat position again. That seemed no good so I repeated it and got it right.



Warmup with 20kg bar

Muscle Snatch (80%)
20kgx5r
30kgx3r
40kgx2s
42kgx3sx2r

2 Position Snatch (60%, floor, hang)
40kgx1s
48kgx6s

2 Position Clean (60%, floor, hang)
40kgx1s
50kgx1s
64kgx5s

Push Jerk+Jerk (60%, push, split)
64kgx5s

Fernando Mendoza
10-27-2010, 09:30 PM
The training
Good training so far, attempted several form checks. Keeping feet flat until first pull ends and not jumping the gun on extension. Making the foot shift for the snatch and snatch balance as minimal as possible which giving full extension (on the snatch).

My biggest problem today is with the snatch balance. As the weight gets heavy, the drill ends up being more of me bounding the bar high while squatting down, rather than the fast smooth travel downwards on the bounce of the bar off the shoulders. Basically looks a bit like a snatch push press + OH squat down combination. I guess I'll stick with this weight (70kg) until it's just a rapid transition to the OH squat bottom position. I think the problem is fear of losing balance on my end. This drill is supposed to overcome it, so I guess I'm just gonna have to be more rapid both down and up (arms locked and shoulders retracted and slight shrugged up).

Squat is cool, though 126kg feels much heavier than the 120kg even though the only difference is 14 lbs. Ah well, probably am not concentrating and making it light.

Pull-ups were pleasantly surprising for the first set. 7 reps EACH FROM DEADHANG and only the last one needed a hip kip. I noticed if I put my head slightly forward of my arms, my traps get involved in the lift. Not sure if that is supposed to help or not, but it seemed to today.

Warmups with 20kg bar

Snatch (65%)
40kgx3s
50kgx2s
52kgx5sx2r (two extra sets cause I wanted them to be close to perfect, one was power snatched HIGH)

Clean Pull (103%)
40kgx3r
60kgx2r
80kgx2r
100kgx1r
110kgx2sx2r

Snatch Balance (HEAVY)
20kgx3r
40kgx2r
50kgx2r
60kgx1r
65kgx1r
70kgx1/2r (I was balanced, I just forgot to come up and just dumped it was I was in OH squat position)
70kgx1 - HEAVY better but still not fast.

Squat (90%)
70kgx7
100kgx3
110kgx2
120kgx1
126kgx3sx2r

Pullups (Deadhang)
7 (PR), 4, 3 (each set ends with a kip hip pullup)

Fernando Mendoza
10-29-2010, 09:35 PM
The training
Came in rather late, and had a completely embarrassing performance today. I didn't feel negative coming in, although work was looming in the back of my head. But I didn't feel particularly content as I entered the gym, and for some reason negativity entered my head as the gym session went on. I do note that I slept badly the last couple of days, undoubtedly I was my own worst enemy there. I just couldn't perform, and today of all days was a heavy day. Really disappointing.

Warmups with 20kg

Snatch (heavy single)
20kgx3s
40kgx3s
50kgx2s
60kgxmiss,miss,1,1
70kgxmissx5 <-- have not missed this weight in over 3 months, so it was a kick in the balls
65kgxmissx4 <-- further nad stompage, dialed it in for the snatch

Clean&Jerk (heavy single)
60kgx1
70kgx1
80kgx1
90kgxmiss,miss,miss <-- sometimes I couldn't even clean it.
85kgxmiss,miss,miss <-- couldn't clean it felt pissy, which is not a good mood to be in for a man

Front Squat (heavy single)
60kgx5
80kgx3
90kgx2
100kgx1
110kgx1
115kgxfail

Box Jumps (boxes 1, 3, 4)
3sx3r
(boxes 2,3,4)
1r

The above sucked so bad, I couldn't even look at friendly people in the eye in the gym. Tomorrow's workout won't suck, but if Friday's crap, the week really means not a whole lot strength wise. Working on technique though!!

Fernando Mendoza
10-30-2010, 04:37 PM
The training
Didn't feel bad like yesterday - had much better sleep. Ate breakfast, then headed to gym. The whole training period was mostly dedicated to getting the snatch 2nd pull and 3rd pull coming together. I took some video of the pulls from mid-hang position and muscle snatches, but then, due to gross negligence on my part, and mostly laziness on my part as well, my camera ran out of batteries! I was conservative on loads for all the mid-hang pulls. One thing I've learned is how to grip with the thumb mostly on the snatch pulls. Along with chalk, this makes my wonky hook grip so much more secure - at a cost! My thumbs now burn as though I put them on a heated frying pan. Much fewer unnecessary calluses on my hand under the ring finger - which I consider a victory, since I now require less tape on my hands. Now more of it can be put on my thumbs!!

The biggest challenge to over come is to involve less hip going forward, and more total extension upwards. And more of me being closer to the bar. The mid-hangs seems to be acting as my panacea for fixing the 2nd pull extension mechanics (along with Greg's book). When I'm not concentrating on heels being down just until the 2nd pull happens, I tend to donkey kick upwards as well putting hips much too forward AKA the bow and arrow. Keeping heels down allows me to extend straight upwards. My limited experience with this is that it doesn't feel as powerful as my premature extension for some reason, although doing it correctly seems to allow me to snap my arms up into position, rather than ending with soft elbows. Then again the weight isn't huge (105#, 115#) - I need to get this going with 70kg and upwards. It's going too slowly for my liking.

As I practice more on heels down and the timing of transitioning, my arrival to the power position before the 2nd pull happens more accurately. Same deal with the clean - I was able to direct the pull vertically so well it dinged my Adam's apple! A little more practice keeping the neck back helped this, but the point is that instead of swinging the bar up, I need to extend and reverse with speed and authority.

Pull-ups resumed sucking worse than a $10 Chinese operation in the projects.

Warmup with 45lb bar

Mid-hang Snatch Practice
45lbx9s
65lbx5s

Muscle Snatch (Heavy single)
65lbx3r
95lbx2s
105lbx3s
115lbx1s (really slow turnover)

Mid-Hang Snatch (65%)
95lbx2sx2r
105lbx4sx2r
115lbx2r <-- just to try it, and see if I could keep good form

Mid-Hang Clean + Push Jerk (65%)
115lbx2r
125lbx2r
135lbx2sx2r
140lbx4sx2r

Pull-ups
2,3,1 <-- LOL

Fernando Mendoza
10-31-2010, 01:47 PM
Mid-Hang Snatch practice
http://www.youtube.com/watch?v=IfcVLN09Fyw

Muscle Snatches - keep bar close is my goal here.
http://www.youtube.com/watch?v=EJV6Qp0NxaY

Mid-Hang Snatch (before camera died) - think it's my best recorded one in terms of bar path, not so sure about knee+hip extension though.
http://www.youtube.com/watch?v=Uh9kIosxDuc

Fernando Mendoza
11-01-2010, 08:17 PM
The training
Came in a bit tired. Did my usual warmup, then went straight to practising snatch at mid-hang. My biggest pet peeve in this training is that I can never tell if I'm fully extended once I got past 60kg. I can snatch it, but I can't tell if form is breaking down (and I can't film it at the U of T AC grrrrr!!!!). I have to go on feel, but it sucks cause I admit my proprioception is not as accurate as I would like. I always feel I prematurely pull, although I can't really tell - the closest thing is the mid hang which forces me into correct positioning. Can't get rid of the hips going forward though, so the best I end up with is the positioning in the mid hang snatch that I attempted with 95lbs last Saturday.

Squat was cool, widened stance a tad to reflect my actual receiving stance (for front and OH squat it was wider than I actually squatted with, so I figured why not back squat that way as well). Doing so and holding correct torso positioning really works the hammies.

Pull-ups again magically got better. The magic I believe is due to the way I dead hang at the bottom - put my head through and pull up includes my traps which come a long way in allowing me to put in more muscle, and thus more strength and more reps. I'm trying to get a bounce effect happening, but I have to learn to do it without losing position. If I can get the bounce, I can potentially get more reps.

Warmup with 20kg

Snatch
20kgx5s (mid hang)
40kgx6s
50kgx4s
60kgx1s
62kgx3sx2r

(attempt at 60kg mid-hang snatch fail twice)

Squat
70kgx3
90kgx3
100kgx2
110kgx1
115kgx5sx3r

Clean Deadlift
100kgx2r
122kgx2sx2r

Push Press
20kgx5r
40kgx5r
60kgx2r
62kgx5sx3r

Pull-ups
7,5,4

Fernando Mendoza
11-02-2010, 06:57 PM
The training
Nothing out of the ordinary today, except muscle snatch felt easier if I focus less of absolute straight rigidity and more pop as it got closer to my hips. Thing is, even with the slightly more leanback I percieved in the muscle snatch (and the snatch), I also percieved that the bar was closer to my body, which made the 52kg muscle snatch seem easy. Very weird perception as I figure I'm only 8 kg away from 60kg, and yet I had problems yesterday executing a mid-hang snatch at that weight.

I tried a squat jerk - I couldn't stand up with it. WTF? Way to cap off a good work out fuckhead. I'll avoid these for now.

Muscle Snatch (Heavy single)
20kgx3r (mid hang)
30kgx3r (mid hang)
40kgx3s
45kgx1s
52kgx1s,1s,1s (easy - I perceive slightly more lean back but somehow bar gets up much better and faster)

Snatch (60%)
40kgx3s
50kgx1s
53kgx5sx2r

Clean (60%)
40kgx3s
50kgx3s
60kgx2s
68kgx5sx2r

Jerk (60%)
68kgx5sx2r

practice 68kg C&J
tried to sneak in squat jerk with 68 kg - no go.

Fernando Mendoza
11-03-2010, 11:01 PM
The training
Highlights of the training session
- Easy clean and jerk
- Snatch pull seems to be going vertical (will show in video)
- Overhead Squat challenging but doable (will show in video)
- Front Squat was moderately challenging but still kept good form (will show in video)
- and saving the best for last, my pullups are really starting to get up there. Ever since I've started acting out the cue of "head through arms" at the bottom of the dead hang I feel like I'm engaging my traps better, and I've been getting 7 reps on my first set. I swear I could and should have gone for an 8th rep on the first set, but cest la vie.

Clean & Jerk (65%)
95lbx3s
135lbx3s
160lbsx3sx2r

Snatch Pull (100% of snatch)
135lbx2r
175lbx3sx2r

Overhead Squat (heavy single)
95lbx1
115lbx1
135lbx1
160lbx1

Front Squat (88%)
135lbx3r
185lbx3r
205lbx1r
230lbx3sx3r

Pull-ups (deadhang)
7,6,2 <-- last set was done in a super hurry as it was closing time at the gym

Fernando Mendoza
11-04-2010, 09:47 PM
Snatch Pull 175lb 3sx2r - I think I get pretty vertical on the pulls and the bar pull itself is as well

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

Overhead squat for a heavy single (160lbs) and a front squat at 88% (230lbs) of max - odd that my front squat looks deeper than my OH squat - must be foot placement isn't consistent.

http://www.youtube.com/watch?v=dg25_voJNMk

I just did these with iMovie for the first time - and I realized my camera hack to have the videos set at 4:3 to trick youtube into importing MODs (JVC camcorder) correctly, backfired, cause then iMovie set them to 16:9 m4k files AND YOUTUBE IMPORTED THEM CORRECTLY!!!! Hence why my feet are cut off. Well, at least I can stop filming in 4:3 and start filming in 16:9 and stop worrying about looking like a Somalian.

Fernando Mendoza
11-05-2010, 09:33 PM
The training
Came in well rested. Was able to execute with much increased aggressiveness, although it's still fairly inconsistent. But overall better execution in the fast lifts as opposed to last week. One thing - the jerk on 97kg was probably the least aggressive leg drive on a jerk I've experienced in a while. I've had better. Squat still remained the same - 140kg. Box jumps improved. Overall a great day. With rest, I can focus on technique and at the same time, focus on aggressiveness and drive, which as a non-athlete I lack in being able to execute "on the spot". But when I do - everything is possible.

Snatch
20kgx5r
40kgx4s
50kgx3s
60kgx2s
70kgx2s
75kgx2s
77kgx1s

Clean & Jerk
60kgx2s
80kgx1s <-- power clean - felt easy
90kgx1s
95kgx1s
97kgx1s

Squat
20kgx7r
70kgx5r
90kgx3r
110kgx1r
130kgx1r
140kgx0
110kgx1r
130kgx1r
135kgx1r
140kgx1r
145kgx0

Box Jumps
2sx3r (boxes #1,3,4)
3x3 (boxes #2,3,4)

Fernando Mendoza
11-07-2010, 11:23 PM
The training
Not much to report except I may still have issues going "up" as opposed to "back" for the snatch 2nd pull extension. Also, my left shoulder was aching throughout the whole workout and for the whole weekend. Not good.

Muscle Snatch (80%)
45lbx2sx2r
65lbx2r
85lbx2r
95lbx3sx2r

Power Snatch (75%)
95lbx2r
105lbx4sx2r

Video of above workouts
http://www.youtube.com/watch?v=IhKTOugVoao

Power Clean + Push Jerk (75%)
95lbx2r
115lbx2r
135lbx2r
155lbx4sx2r

Pull-ups
1,2,1 <-- SHOULDER OUCH

Fernando Mendoza
11-08-2010, 08:16 PM
The training
Came in a bit tired. Warmed up but left shoulder still bugged me a bit. No major or annoying shoulder pain occurred until the snatch PP came into play. I realized however that I was gripping too tightly and not allowing the bounce to carry through the bar upwards. The other problem (that I fixed on my last set, and executed perfectly) was that my core was not tight at all. Fixing both issues allowed me to snatch push press with no shoulder wincing at all.

I noticed the form on the snatch DL improved to the point where the exercise was easy and I actually did snatch pulls at 95kg. The key was core tightness with an emphasis on the lats, in addition to the existing emphasis I place on having the chest up and having the arms internally rotated. Lats engagement made it seem "lighter".


Clean and Jerk (70%)
40kgx3r
50kgx2r
60kgx2r
70kgx1r
77kgx3sx1r

Front Squat (83%)
60kgx5r
70kgx3r
80kgx3r
90kgx2r
97kgx5sx3r

Snatch Deadlift (118%)
60kgx3r
80kgx2r
95kgx2sx2r

Snatch Push Press (80%)
20kgx5r
40kgx4r
50kgx3r
58kgx5sx3r (+1 extra set where I missed on the first push press)

Pull-ups
6,5,5 (hip kips on last reps for all sets)

Fernando Mendoza
11-09-2010, 09:20 PM
The training
Came in a major rush - was constrained in time. I wasn't able to do jerks or push jerks due to my time constraints. I had a little wincing doing the muscle snatch at first, but better lat engagement as well as better aimed leg drive solved it. Kinda sucks I missed the jerks though, but I guess one 75% workout isn't horrible. I got another workout anyway tomorrow.

Muscle Snatch (80%)
45lbx5r
65lbx3r
85lbx2r
100lbx3sx2r

2 Position Snatch (floor, hang 60%)
65lbx1s
95lbx1s
110lbx5s

2 Position Clean (floor, hang 60%)
95lbx1s
115lbx1s
145lbx4s (missed a set - had to go)

Fernando Mendoza
11-10-2010, 09:15 PM
HATED TODAY. WORKOUT SUCKED BECAUSE OF PISSED OFFNESS. WON'T EVEN GO INTO DETAIL. THE MORE I TRY TO CHANGE THINGS THE MORE I STAY THE SAME.

Snatch (65%)
120lbx3x2

Clean Pull (103%)
245lbx2
225lbx2x2

Snatch Balance (heavy)
135lbx4s

Squat (90%)
280lbx3x2

Fernando Mendoza
11-12-2010, 07:53 PM
The training
Today was a much better day than Wednesday, a day where everything felt like shit and on top of that, real stupid shit happened. Not today!! Power snatch at 60kg was surprising. So was the 79kg snatch. It took 4 attempts (3 snatch deadlifts, one high pull) but I was able to hit it up there. Not so much with the clean & jerk, but I have a pretty lame excuse for it - took a vaccine shot today on my shoulder and it feels like someone knuckle punched me. Front Squat I passed out on the 100kg, I think I put it way too close to the carotids. Redid it and got a nice 112kg front squat. Box jumps were easy although I was told by one of the staff there that I could potentially injure my knees (or my hips) box jumping with my weight lifting shoes. That smells of bullshit so I'll ask the board on this one.

Snatch
40kgx4s (power)
60kgx2s (power!!)
70kgx1s
75kgx1s
79kgx0,0,0,1 (bam!)

Clean & Jerk
60kgx2s
70kgx1s
80kgx1s (power!!)
90kgx1s (hard)
95kgx1s (HARD)
99kgx0,0,0,0 (damn!)

Front Squat
60kgx4r
80kgx3r
90kgx2r
100kgx0 (PASSED OUT FOR SOME REASON)
90kgx1r
100kgx1r
112kgx1r

Box jumps
5sx3r (boxes #2,3,4) Easy

Fernando Mendoza
11-13-2010, 06:51 PM
The training
Today was deja-vu. Similar issues with shoulder pain as last week. This time, I didn't get very far on the muscle snatch. Not sure if it had more to do with concentration than my inability to do the weight, but the shoulder pain was sure distracting. No such issues on the hang lifts which was cool. It may have been that my muscle snatching was more of 'warm-up' which means my warmup was inadequate. Shoulder pain sneaked its way back in at the tail end of the workout - the pull-up numbers are telling. With no shoulder pain rearing its ugly head I can do 7 pull-ups. With shoulder pain, it's distracting enough to keep me away from doing more than a single rep. The grip on the bar was also slightly distracting (it's fatter than the Olympic bar).

Muscle Snatch (heavy single)
65lbx4s
95lbx3s
115lb <-- ouch shoulder - called it a day for muscle snatch

Mid-Hang Snatch (65%)
95lbx2r
100lbx1r
105lbx1r
110lbx4sx2r

Mid-Hang Clean + Push Jerk (65%)
95lbx2r
115lbx1r
135lbx1r
145lbx4sx2r

Pull-Ups
7,1 <-- LOL but my shoulder felt unfunny on the second set so I called it a day

Fernando Mendoza
11-15-2010, 07:06 PM
The training
Well rested, felt good and overall the training felt great! The snatch today was a clear indicator; for each set of 64kg, the first rep was a power snatch. I remember way back in March of this year, I could barely snatch 115lbs (approx 52kg) and had real problems with 135lbs (61kg). Now it's just a matter of getting aggressive to really drive it up there. For each power snatch, as recommended by the seminar, I caught it high then immediately reversed downward for the squat to simulate the squatting part and ensure I don't abruptly stop myself from sinking as low as I need to on receipt.

Squats were gravy with the new setup cues I used - I'll see how it goes on Friday before I state anything prematurely. The clean DL was fine. The push pressing was good, and got better as the sets went on. The pull-ups were marvelous on the first set, then took a dive for set 2 and 3, but I just chalk it up to being tired after an 8 repper.

I left the gym feeling way better physically than I came in. That's a great sign! And no shoulder pain either!!

Snatch (70%)
40kgx3r
50kgx2r
55kgx1r
60kgx1r <-- Power snatch
64kgx3sx2r <-- 1st rep of each set Power Snatch PR

Squat (80%)
70kgx3r
90kgx2r
110kgx1r
117kgx5sx3r

Clean Deadlift (115%)
80kgx3r
100kgx2r
124kgx2sx2r

Push Press (80%)
40kgx3r
50kgx2r
60kgx1r
64kgx5sx3r

Pull-ups
8 (last 2 hip kips),3,4

Fernando Mendoza
11-16-2010, 08:44 PM
The training
Came in feeling good. Muscle snatch still had carry over problems from last Saturday. Shoulder was still feeling not good on heavier reps. Switched over to snatching and it was a different world altogether. Everything felt good and all were power snatches I rode down to squats. Same deal with cleans - all power cleans ridden down to squatting. Pulling as hard as possible as I clean up my technique let's me do this stuff :). Which means on the whole I'm actually getting stronger or getting better technically. Coupled with the fact that I'm now 84-85kg (2 kg lighter than before) and still pulling off 60+kg power snatches can only mean good things.

Left for a club afterward, left and still had time for a beer. Nice. Great day!!

PS. My shoulder pains "went away" after something weird happened to the area near my left clavicle. The area surrounding the clavicle felt tender throughout the cleans workout, but I pushed through. Now - shoulder pain has subsided immensely. Let's see where this goes...


Muscle Snatch (Heavy single)
40kgx2r
50kgx1 <-- couldn't do anymore - shoulder unfunny

Snatch (60%)
40kgx2r
50kgx2r
55kgx5sx2s

Clean (60%)
50kgx2r
60kgx2r
70kgx5sx2r

Jerk (60%)
70kgx5sx2r

Fernando Mendoza
11-17-2010, 08:46 PM
The training
Was in a rush today as I had about 40 mins to finish my entire workout. Things quickly fell apart. No chalk meant clean and jerk had tighter grip than necessary. This resulted in sloppier cleans and jerks. On the subject of cleans, the area near my left clavicle started acting up and the only way to avoid pain was to exaggerate the clean rack - essentially get it REALLY near my throat, sometimes bumping close to the Adam's apple. This highlights that my racking has not been positioned correctly even though elbows were up, and thus a new thing I must focus on correcting. Pain is a wonderful teacher.

No chalk meant no significant pull progress. No chalk + no confidence meant lighter OH squat than I'd hoped. I actually nearly passed out on my second work set of front squats, and had to let air out quite audibly to get past that phase. Thankfully I was able to push through and complete the squats. Pull-ups suck when I'm rushed, and I was rushed so they're bad here.

Clean & Jerk (65%)
65lbx2r
95lbx2r
145lbx2r
165lbx3sx2r

Snatch Pull (100%)
165lbx1r
175lbx1r
175lbx1r

Overhead Squat (Heavy single)
95lbx1r
145lbx1r
165lbx0

Front Squat (88%)
165lbx3r
185lbx2r
205lbx2r
235lbx3sx2r

Pull-ups
5,1,2

Fernando Mendoza
11-29-2010, 11:03 PM
After a week of a break (I saw my performance taking a hit so I took it off), I came back today. Training felt good, although another weakness has been exposed - my entire left leg. During back squats, the knee would come in just a bit, and when forcing the knee out, the squat would immediately take a speed penalty on the concentric. Basically the weakness is holding me back.

Besides that, I solved my collarbone problem, my shoulder didn't hurt at all during training, but my wrist that I banged up last month acted up again during push presses.

All these numbers are from the week prior to last week, up by about 1kg each.

Snatch (70%)
40kgx3r
50kgx2r
60kgx1r
65kgx3sx2r

Back Squat (80%)
50kgx10r
70kgx5r
90kgx3r
110kgx1r
118kgx5sx3r

Clean Deadlift (115%)
70kgx3r
100kgx2r
125kgx2sx2r

Push Press (80%)
40kgx3r
50kgx3r
60kgx2r
65kgx5sx3r

Pull-ups
6,5,5

Fernando Mendoza
11-30-2010, 07:35 PM
Came in a bit tired, but I managed to pull through. In fact, I gotta kick my own ass about something I haven't done in recent workouts that I should have been focusing at all times - AGGRESSIVENESS. Getting that aggressiveness on the first pull and across the 2nd made the 3rd pull easier to handle today. The muscle snatch is evidence towards that, as that's the heaviest muscle snatch to date (PR). To forget such an attribute is to lay waste to what could have been a good workout. Thankfully I remembered to bring it. Need to do the same on Friday.

Time for bed.

Muscle Snatch (Heavy)
40kgx1r
50kgx1r
55kgx1r

Snatch (60%)
55kgx5sx2r

Clean (60%)
55kgx2r
65kgx2r
70kgx5sx2r

Jerk (60%)
70kgx5sx2r

Fernando Mendoza
12-03-2010, 10:07 PM
Came in agitated in prep for the heavy day. The snatch was butter smooth until it came to 80kg, then I had to give it 3 strikes before I got it. The landing was much more toes forward than it should have been on the snatch. My Jerks suck from 100kg onwards. I let negativity cloud an otherwise productive session - there was a dude who's much stronger and more talented on all the lifts, encouraging me, even after I completed 142kg on the squat to go for 150kg. And what do I do? I say, no I don't have it in me. That was a reflex - a bad one. Need to stop assigning limitations to me.

Snatch
40kgx3
50kgx2
60kgx1
70kgx1
75kgx1
80kgx0,0,1

Clean and Jerk
50kgx2
70kgx2
90kgx0,1
95kgx1
100kgx1,1

Squat
70kgx5
90kgx3
110kgx2
120kgx2
130kgx1
142kgx1

Box jumps (36")
3,3,3,3,3 - shoeless joe's

Fernando Mendoza
12-04-2010, 04:53 PM
Left shoulder hurt again, which made the muscle snatch at 80% feel more like a 90% effort. Everything else was solid. The pull-ups were surprising though, 8 reps with only 1 hip kip. Really sleepy now for some reason.

Muscle Snatch (80%)
40kgx2r
45kgx3sx2r

Power Snatch (75%)
50kgx4sx2r

Power Clean + Push Jerk (75%)
72kgx4s2r

Pull-ups
8 reps (one set only)

Fernando Mendoza
12-05-2010, 08:20 PM
I may have figured out a temporary solution to my shoulder problem. It involves correcting positioning. Will experiment this week.

Fernando Mendoza
12-06-2010, 09:11 PM
Today was my first day in trying out the shoulder positioning. Basically I retracted the left shoulder more than it felt natural to, and an immediate improvement came in the jerk and in the push press. I'm going to continue testing it out tomorrow, but it may be that somehow, my left shoulder has been rounding in all this time without my being aware of it. Aside from that, great training day and even better - 8 reps on the pullups NO KIPS, all from deadhangs, on my first set. I got tired on my 2nd and 3rd set, which explains the large discrepancy, but yeah, pretty awesome.

Clean & Jerk
40kgx3r
50kgx1r
60kgx1r
70kgx1r
78kgx5sx1r

Front Squat
60kgx5r
80kgx3r
98kgx5sx3r

Snatch Deadlift
60kgx3r
80kgx2r
96kgx2sx2r

Snatch Push Press
20kgx2sx5r
40kgx3r
50kgx2r
59kgx5sx3r

Pullups
8,5,4

Fernando Mendoza
12-07-2010, 09:47 PM
Today was a good day - the Muscle snatch got better as the sets went on (shoulder thing that I tried on Monday worked today as well, but I had to think about pulling my shoulder blade further back, rather than it coming naturally) , and in the 2-Position snatch I power snatched the vast majority of the hang lifts. One thing I noticed was swinging (e.g. not keeping my elbows high) when I got tired. All my hang cleans were full cleans. I may have improved the timing of the arm push on the jerk, since today the catch and recovery was stronger than the last time I did this exercise.

Warmups with 20kg bar

Muscle Snatch (80%)
47kgx3sx2r

2-Position Snatch (60%) (floor followed by hang)
52kgx5s

2-Position Clean (60%) (floor followed by hang)
68kgx5s

Split Jerk+Push Jerk combo (60%)
68kgx5s

Fernando Mendoza
12-08-2010, 08:18 PM
Today started good stayed during the middle but kinda sucked near the end. The snatch was powered at the beginning, caught much lower near the end. The highlight was the snatch balance that I thought was going to be very hard, but came out pretty good. The first time was alright with 70kg, but the second was a powerful snatch balance at 70kg. Much more confident, especially since I had to snatch all of them overhead first BEFORE doing the snatch balance (including the 70kg) as all the rack were taken. Squat was kinda hard but oh well. Conversation I had between my squats and pullups probably took about 30 mins, and the topics were all pretty big downers (injuries, lack of happiness in life, perspectives on living in Western vs Eastern society, automation and disenfranchisement) so I really didn't feel like doing more than one set of pullups. Gah I HATE NEGATIVITY, it's too engrossing for me (I tended to be MUCH more melancholy in the past) and does NOTHING for me except bring me back to those earlier times!! Fuck, that was that was a waste of time. But the snatch balance was cool.

Snatch (65%)
40kgx3r
50kgx2r
57kgx3sx2r

Clean Pull (103%)
70kgx2r
90kgx2r
103kgx3sx2r

Snatch Balance (heavy single)
55kgx4sx1r
65kgx2sx1r
70kgx2sx1r

Back Squat (90%)
60kgx5r
80kgx5r
100kgx3r
110kgx2r
120kgx1r
128kgx3sx2r

Pullups
5 (one set, too much time in between exercises, got cold)

Fernando Mendoza
12-10-2010, 08:51 PM
They closed the platforms today for some University exam - way to go U of T, closing the only means to do Olympic lifts at the gym.

I figured since platforms are magical devices that produce sound unconducive to taking exams, whereas the floor is magically sound-producing-proof, I might was well max front squat and dick around with the deadlift - with IRON plates. THUMP THUMP LOL. PR'ed on the front squat. Managed to have kept some strength in the deadlift - Did three separate reps with 365lb with NO chalk and under over grip.

Hope I wasn't too loud.

Front Squat (lbs)
45x7
135x5
185x3
225x2
225x2
245x2
245x2
255x1
265x0,1 PR
275x0,0

Deadlift (lbs)
135x5
225x3
315x2
365x1
365x1
315x1 (tried to use straps, dunno how apparently)
365x1

Fernando Mendoza
12-20-2010, 10:17 PM
About a week has passed since my last training session (I PRed deadlift at 180kg, and sucked at bench at 185lbs), and a few form changes I made for today's snatch
- I kept the shoulder trick I did for the past couple of runs.
- I retract my shoulder blades to the point where it ALMOST feels like they're setting up my traps for being pre-shrugged, if you can envision that of course

Similar in terms of less pain and stuff, but the extra rigidity in the upper back made the snatches feel good and fast, although I have to think about pushing the left shoulder back or I get the shoulder ouchies again. Once again, really good power snatches at 60kg - I can't believe I could barely snatch it months ago, and now its a power snatch. Six kilos does seem to make a difference though, as I had to snatch them fully. Squat was a bitch except the last set for some reason today, push pressing and pullups were cut short since my friend came over, and I taught her to deadlift (beginner's style) until staff stopped me. Apparently, I could be getting paid for this (I wasn't), and this means the University doesn't get their cut, so whatever I stopped.

Sushi with friend right afterwards hit the spot.

Snatch (70%)
40kgx3r
50kgx2r
60kgx2r
66kgx3sx2r

Back Squat (80%)
70kgx5r
90kgx5r
105kgx3r
120kgx5sx3r

Clean Deadlift (115%)
70kgx3r
90kgx3r
110kgx2r
127kgx2sx2r

Push Press (80%)
40kgx5r
50kgx3r
60kgx2r
67kgx3sx3r

Pullups
7 reps

Fernando Mendoza
12-21-2010, 06:50 PM
Combined workouts, by taking stuff from first half of day 2 and last half of day 3 from week 1. The training sessions was preceeded by a cardio warm-up. The reason I took such a warmup was U of T's 'women's only' hour coincided with the time I came - bastards changed the time on me. So I spent an hour fuming while doing rowing and stretching. That, along with previous day's aches may have taken a toll on my readiness and ability, because 57kg snatches became kinda difficult today. I kept having to do threesies instead of twosies for sets because I'd fuck one of the snatches up. It looks like I also was not ready to front squat today, as my first NON-max fail with the front squat occurred. Meh.

30 min rowing - whatever pace, don't remember
15 min stretching

Snatch (60%)
40kgx3sx2r
50kgx2r
57kgx5sx2r (with 3 reppers in between)

Clean & Jerk (60%)
50kgx2r
60kgx2r
72kgx5sx2r

Overhead Squat (heavy single)
50kgx2
60kgx2
72kgx0,1

Front Squat (88%)
70kgx5r
90kgx3r
108kgx2sx2r
108kgx1r, FAIL

Pullups
5,4,1 (lol),4 (better)

Fernando Mendoza
01-03-2011, 10:49 PM
Merry Christmas and Happy New Years everybody! Now onto my ramblings:
- I feel faster in the snatch when I cue myself ALMOST jamming the bar into my hips (but not quite) - it also helps the extension and the catch (no more sumo squat catching for now). Today's snatching demonstrated this. Also catching into the normal squat foot position allows me to bounce out of the bottom better. MUCH better.
- I'm weak upper body and lower body and the 6 week strength cycle on this website is looking like something I want to do
- My squat improved and I shall no longer "uber" toe out; in fact I find doing mad toe outs LOSES power in the squat. Feet slightly toed out but mostly forward is better and slightly outside hip width is the sweet spot.
- My shoulder only slightly hurts now which is better

Snatch (70%)
40kgx3r
50kgx2s
60kgx2s
66kgx3sx2r

Squat (80%)
45lbx10r
135lbx5r
185lbx3r
225lbx3r
245lbx2r
265lbx5sx3r

Clean Deadlift (115% of my clean)
70kgx5r
100kgx3r
120kgx2r
129kgx2sx2r

Push Press (80%)
40kgx5r
50kgx3r
60kgx2r
67kgx4sx3r

Pull-ups
5,3,4

Fernando Mendoza
01-04-2011, 09:06 PM
Easy day. Had an person who had an extensive weightlifting background (and who had just cleaned 140kg) inspect my form, and he found my snatching up to 60kg to be textbook. Awesomeness. I'll continue in my form with foot placement, and aggressiveness cue ("hit the hips but not really"). Shoulder still ached a bit. Last snatch rep and last jerk rep where both almost misses, but I saved them.

Muscle Snatch
40kgx1
45kgx1

Snatch (60%)
40kgx1
50kgx1
60kgx1
57kgx5sx2r

Clean (60%)
40kgx3
50kgx3
60kgx2
72kgx5sx2r

Jerk (60%)
40kgx3
50kgx2
60kgx2
72kgx5sx2r

Fernando Mendoza
01-05-2011, 08:07 PM
Highlights
- Got a boost of energy somewhere after my first snatch miss to snatch OH Squat. Made every other snatch easily afterwards.
- shared platform with a girl who could power clean 75kg with little knee bend. I power cleaned everything equal to and under 80kg from then on.
- I was told that I had to work it cause my FS numbers suck. Yes that's a highlight. At least I know where I am.
- Felt good and rested after the session

To fix:
- My front squat and back squat foot placement aren't the same or I'm doing something wrong as the foot position in the front squat isn't feeling as confident. Ankle flexibility perhaps? :S

Clean & Jerk (70%)
40kgx3s
50kgx3s
60kgx2s
77kgx3sx2r

Snatch Pull (100%)
72kgx2s
82kgx3sx2r

OH Squat (heavy - snatched all of them before squatting)
40kgx3r
50kgx3r
60kgx2r
70kgx0,1r
72kgx1r
74kgx1r

Front Squat
60kgx5r
80kgx3r
90kgx2r
100kgx2r
108kgx3sx2r

Pull-ups
5,4,4

Fernando Mendoza
01-10-2011, 10:42 PM
Tons of warmup required especially for snatch push press, I've figured a way to make that pain free for my shoulder AND make it actually pop-up. LEG DRIVE!!!

Clean & Jerk (70%)
80kgx3sx1

Front Squat (83%)
99kgx5sx3r

Snatch Deadlift (115% of snatch)
95kgx2x2 -- keeping this more or less where it is until I see upwards movement on the snatch

Snatch Push Press (80%)
4 warmup sets with empty bar
60kgx5sx3r

Fernando Mendoza
01-17-2011, 10:17 PM
Snatch (Heavy for day)
40kgx3s
50kgx3s
60kgx3s
65kgx2s
70kgx2s
75kgx3s
78kgx0
70kgx2s
75kgx3s

Clean & Jerk (Heavy for day)
60kgx2s
70kgx3s
80kgx3s
90kgxF,2s
95kgxF,F,F
90kgxF,F
80kgx1

Fernando Mendoza
01-19-2011, 10:56 PM
Snatch (No nerve - just pull)
40kgx3r
50kgx2r
60kgx2s
70kgx2s
75kgx1

Clean & Jerk (Heavy emphasis)
70kgx2s
80kgx2s
90kgx1
95kgxF
90kgx1
93kgx1
95kgx1 (had to pull jerk back above ears - but no press out)
90kgx1
90kgx1
92kgx1

Press (6 months since last press workout - fat bar 47lbs)
47lbsx5x2
67lbsx5
97lbx3
115lbsxF,F
97lbsx3
102lbx3
107lbx3
107lbxF,F
102lbxF
97lbx3
102lbx2
107lbx2

Pullups
8,6,4