View Full Version : Jeff's Lifting Log

Jeff Giliam
04-09-2011, 03:03 PM
Now that I've finally broken down and registered, I suppose this is the next logical step.

A brief history. For the past 5 years or so I have been plagued by a constantly recurring pattern. I get back into lifting, in one form or another, my strength comes back fairly quickly, and just when I begin to set minor PR's, I injure myself in some way.

Recently I came to notice that nearly all of these injuries have been to the left side of my body. I also noticed that the flexibility in my left ankle was significantly less than that of my right. This led me to recall that about 8 years ago I sprained and broke my ankle and never properly rehab'd it.

With this new insight, I went to a sport chiropractor has been working with me for the past 3 weeks now. Progress has been slow but noticeable. With his help, I can hopefully stave off injury for long enough to get some ankle ROM and make some actual strength gains.

Jeff Giliam
04-09-2011, 03:11 PM
A week ago, I received Greg's book and have been carefully going through it. It was a fantastic investment on my part and I'm terrifically excited to implement so many of the thoughtful insights which the book provides.

Given my sporadic strength training history, I have decided to follow the beginners program listed in the book. Hopefully, the relatively low volume will allow me set apart enough time to really work on my mobility as well as properly recover and avoid re-injuring myself.

Jeff Giliam
04-09-2011, 03:32 PM
Friday 4/8/11

Snatch Balance 135# x 3 x 3
I really tried to work on maintaining a vertical torso, which met with limited success. I was also trying to stay conscious of my footwork, which I'm not unhappy with.

Back Squat 240# x 3 x 5
This was the first time I've gone moderately heavy (80%) since I pulled a muscle in the lower left side of my back 4 weeks ago. The weight felt about right and the back felt great. I focused on spreading my thighs so as to make room for my hips and minimize the butt wink. I also worked on bouncing out of the bottom.

Snatch pull 155# x 3 x 5
Still getting used to the adjustments I've been trying to implement in my starting position. I focused on spreading the knees, activating the hip flexors and crushing a pencil between my shoulder blades.

Did some macebell swings for shoulder mobility and spinal stability as well as a little bit of plank work. I finished with 2 minutes holds on each side in pigeon pose and the squatting soleus stretch.

I was a little nervous going into this with my left knee feeling stiff and unstable, but I followed my doctors orders and pushed it a bit. I'm glad I did, for my knee felt noticeably better afterwards.

Jeff Giliam
04-11-2011, 06:30 PM
Felt pretty strong today after resting most of last week. Due to time constraints, however, I had to skip snatches.

C&J: Worked up to 235# which felt pretty solid. Probably could've matched or topped my 240# PR, but figured there'd be plenty of time for that in the weeks to come. Backed down to 200# for three reps. The third one felt really solid in form.

Pullups: 8,8,6.

Then spent 2 minutes stretching each leg in the spiderman lunge and hit the hip flexors with the shin against the wall for 2 min. each.

Overall, my lower back and left knee felt pretty strong, which is a welcomed change.

Jeff Giliam
04-12-2011, 04:21 PM
BS: 245# x 3 x 5. Felt strong. I need to get someone to record me to make sure that I'm not losing my lower back arch when I go into the bounce.

Sn DL: 190# x 3 x 5. Pretty rough after those squats. Felt a little light headed at the end of each set. I definitely need to record these to make sure I'm hitting the right positions on the way up.

Push Press: 145# x 5 x 5. Felt solid. Taxing but didn't feel any struggle.

Spent 2 minutes stretching out each soleus as well as 2 min. on each leg in the pigeon pose.

Jeff Giliam
04-14-2011, 03:15 PM
Good day today.

Snatch: 185# PR, then 155# x 3. Form on PR was shit, but the 155's looked decent by comparison.

C&J: 245# PR, then 205# x 3. Again, form on PR was shit, but I'll count it.

Pull-ups: 3 x 8.

Then 2 min. stretch each side of spiderman hold and wall-flexor stretch.

Jeff Giliam
04-15-2011, 04:21 PM
Started off pretty sore and tight from yesterday, but felt much better as I warmed and loosened up.

OHS: 145# x 3 x 5. First set or two weren't terribly fluid, but the rest seemed pretty easy. It feels like I'm getting better at holding a vertical torso, but I'll need to video it to be sure.

Front Squat: 215# x 3 x 5. http://www.youtube.com/watch?v=CklMWRgHEak
Wasn't terribly difficult, while I was trying to work on bouncing out of the bottom, I also need to make sure I don't relax in the hole.

Clean Pulls: 215# x 3 x 5. Fairly easy. It was my first time using my wrist straps which felt great.

2 min stretch each leg in pigeon pose and elastic band anchored soleus stretches.

Jeff Giliam
04-18-2011, 05:34 PM
Worked a few 3-Position Snatches into my warm-up today: http://www.youtube.com/watch?v=tPhhocadqX4

Then worked up to 185# on snatch. Missed twice before getting it. I felt strong enough for 190# but barely failed. Hit 3 x 160# that felt really good.

C&J felt pretty slow and weak after those snatches. Hit 235# and failed at 245#. Went down to 205# and got in 3 pretty weak reps.

Pull-ups: 3 x 8 + 5#.

Ankle stretches and Pigeon pose.

I experimented with a slightly wider grip on the snatch. It looks like all my flexibility work might be paying off, because my starting position didn't look too terrible. I do feel that I'm at the point where I'm snatching enough weight that the wrist braces are starting to interfere with my grip.

Samuel Hughes
04-18-2011, 06:11 PM
no expert, but your lumbar looks vulnerable in the bottom

Jeff Giliam
04-18-2011, 11:23 PM
Agreed. I have an unfortunate tendency to relax my hip flexors when I'm down in the hole. I've been trying to work on in the past week or two, but considering all the things that I'm trying to focus on when snatching, I think it's just gonna take time to internalize the drills I warm up with. I'm always open to suggestions!

Jeff Giliam
04-19-2011, 03:08 PM
Front Squat 225# x 3 x 5: http://www.youtube.com/watch?v=j33aYhTesRQ
Felt alright. Tried my best to keep those flexors activated on the way down, but I need to remember to spread the ground beneath me.

Clean Deadlift 245# x 3 x 5. Tried to focus on keeping the shoulders pulled back.

Snatch Push Press 155# x 5 x 5. Trying not to chicken neck my head forward. Felt much stronger with my head pulled back which kept my chest forward.

2 minutes each leg of spiderman and wall flexor stretches. Getting much better and easier.

Jeff Giliam
04-21-2011, 03:45 PM
Off day today. Did some static stretches beforehand in the ankle and hammies so I could hold a good receiving position. Didn't record it, so I'm not sure if or how much it helped, but it certainly interfered with my strength.

Snatched up to 185# and missed at 190#. Backed down to 165# x 3 which were pretty easy.

C&J only up to 225# then backed off to 195 x 3 which were much more crisp.

Pull-ups + 10# x 7 x 3.

Then stretched out the ankles and hammies a little more.

Jeff Giliam
04-22-2011, 04:07 PM
Snatch Balance 155# x 3 x 3. I missed the last rep of the first set, but the rest weren't too bad. I need to focus more on the drop rather than the dip/drive.

Back Squat: 255# x 3 x 5. Challenging but manageable. Should only go up 5# next week.

Snatch Pull: 165# x 3 x 5. First time using wrist straps. Felt good.

Worked on hamstring and ankle stretches.

Samuel Hughes
04-25-2011, 02:54 PM
See 7:57 in http://www.youtube.com/watch?v=d4e5cuyqjqw . I'm adding a pause at the middle and at the top and am going to start working these in to help my back in the bottom. picked it up from strengthvillian

Jeff Giliam
04-25-2011, 06:56 PM
Not bad stuff. I'm probably going to do a cycle soon focusing on back strength and I'll definitely have to throw something like that in the mix. An exercise that they push pretty hard at my gym is holding a face down extended position off of a ghd and pull up a stretchy band from the floor.

Jeff Giliam
04-25-2011, 07:00 PM
Big day today!

Worked up to 200# on snatch for a 15# PR! Tried to incorporate some of the info that Glen Pendlay had over at his site:http://www.californiastrength.com/olwete.html It felt a little unfamiliar and awkward, but I'm not gonna argue with the numbers. I was so excited that I forgot to drop down to 85% and hit 3 reps.

After the big gains I worked up to my PR of 245# for C&J and failed the Jerk. To be honest, I didn't really care that much about this one coming into it or coming out. A went down to 205# and hit 3 easy reps.

Pull-ups + 10#: 3 x 8.

Then stretched out hammies and ankles.

Derek Simonds
04-26-2011, 05:55 AM
Congrats on the PR. 15 LB's is no joke on a PR.

Jeff Giliam
04-26-2011, 05:43 PM
Not very enthusiastic today, but the numbers were decent.

Back Squat: 265# x 3 x 5. Felt like I was only bouncing on my right leg. Strange. Could focus a little more on keeping those flexors active. Excited to keep moving up.

Snatch Deadlift: 210# x 3 x 5. Much easier than last time even though I moved up a 20#.

Push Press: 155# x 5 x 5. Easy enough.

Stretched hammies and calves.

Jeff Giliam
04-28-2011, 04:53 PM
Strange day. Was feeling pretty off on my snatches. Worked up to 185# and failed 3 times. Backed off to 170# and by the third rep, I felt like I was finally starting to click. Worked back up to 195# and failed 200# twice. (No wonder after so many attempts.)

C&J: Worked up to 245# which felt pretty manageable. Should have shot for a PR at 250#, but got cocky and went for 255#. Good pull, but I wussed out in the hole. Backed off to 215# for three clean reps.

Pull-ups + 15# x 3 x 8. Tough, but got it.

Jeff Giliam
04-29-2011, 04:53 PM
Pretty tight from yesterday.

OHS 165# x 3 x 5. http://www.youtube.com/watch?v=39zGujxx7ig
FS 235# x 3 x 5. http://www.youtube.com/watch?v=QzMR_OXCPrM
Clean Pull 235# x 3 x 5.

Jeff Giliam
05-02-2011, 06:13 PM
Good day today, even though I was pretty tight in my left leg.

Snatch 205# (PR) then backed down to 175# x 3.
C&J 250# (PR) then hit 215# x 3.
Pull-ups + 20# x 8/7/7

Hands are pretty fried.

Took a video of my 175# snatch. Looks a little better than a month or two ago:

Jeff Giliam
05-03-2011, 02:41 PM
Rough day. The doc hasn't worked on my leg for two weeks and I'm in need of a back-off week.

Front Squat 245# x 3 x 5. Pretty tough, but I made it.
Clean Deadlift 265# x 3 x 5. Not so fun after those squats, but not that heavy either.

Skipped snatch push press because I tweeked my shoulder yesterday. It's not too bad but my snatches on thursday mean more to me than my snatch push presses today would have.

Jeff Giliam
05-05-2011, 02:12 PM
Between the leg and shoulder acting up, my irregular sleep and my general unmotivation for working out forced me to start my back off week a little early. I'm guessing taking one every 3 weeks instead of 4 might be a better idea.

Snatched up to 175# then backed off to 155# x 2. No misses.
C&J'd up to 205# then backed off to 175# x 2.
Pull-ups x 5 x 2.

Experimented a bit with a wider squat stance. Felt like I was able to keep my hips MUCH closer to my center of gravity. All the hamstring stretches I've been doing are starting to make a difference.

Jeff Giliam
05-06-2011, 03:50 PM
Think I might be getting too aggressive on the stretching. 10 min. per leg per day is quite a bit.

Snatch Balance 135# x 3 x 2
Back Squat 205# x 3 x 2
Snatch Pull 135# x 3 x 2

Jeff Giliam
05-09-2011, 04:54 PM
I feel a lot better after taking a weekend off from stretching. Still in the middle of my back off week.

Snatch up to 175# then 145# x 2. Didn't have to use wrist guards for the first time in years! Wrapping them up seemed to work all right.
C&J up to 205# then 175# x 2.
Pull ups x 5 x 2.

Jeff Giliam
05-23-2011, 05:25 PM
Even though I haven't posted for 2 weeks, I did get in a couple of workouts. (I lost a bet, so I had to do some power lifting, etc.)

I also decided to switch from Everett's beginners lifting program to the intermediate program, so we'll see how that goes.

Snatched 145# x 2 x 3. Really trying to work on shrugging myself down rather than shrugging the weight up. Also focusing on my upper back extension.
Squat 245# x 3 x 5. With my new shoes I'm finding it a little more difficult to keep my weight back on my heels. I'm still only feeling the bounce on the right leg.
Clean Deadlift 275# x 5 x 3. Tough, but solid.
Push Press 165# x 5 x 5. Worked on keeping that upper back extended which seemed to make the exercise much easier.
Pull ups x 9, 7, 6. Pretty easy going.

I'm really having a hard time with my left knee. The chiropractor doesn't seem to be helping like he did before.

Jeff Giliam
05-26-2011, 12:54 AM
Light workout yesterday. Tried to work on quickness and shrugging down.

Took my time working up to 195# x 2 on snatch. Still getting used to shrugging down. Feels pretty awkward.

Worked up to 235# C&J then FS 245# x 2 x 2. Got a great bounce in those squats.

Jeff Giliam
06-10-2011, 01:23 PM
Been working through some injuries for the past two weeks.

Hit Snatch 8 doubles at 40. Felt good to finally get SOMETHING overhead.
Worked up to 90 for cleans.
BS 140.

Jeff Giliam
06-14-2011, 02:12 PM
Felt much better, but still have some ways to go in recovery.

AM: Snatched up to 70 for a few reps.
C&J up to 100, 95, 90. Then FS up to 120.

PM: Snatched up to 70 again, then backed down to hit some high-pull/hang snatches.
C&J up to 100. Felt much easier this time but didn't push it further. Backed down to get some clean doubles.
BS up to 120 for a double.

Jeff Giliam
06-20-2011, 07:34 PM
Finally started going heavy today after my back injury.

AM Snatch 90 and barely missed 95. CJ up to 100.
PM Snatched 95 for a PR. Mentally fried for CJ, but got 110.

Jeff Giliam
06-23-2011, 03:04 AM
AM: Snatch up to 90 then work back up to 85/CJ up to 100 then 80
PM: Sn up to 85 then 80/CJ up to 110 then 90/FS single 125.

Jeff Giliam
08-06-2011, 09:32 PM
First competition today.

Snatch 83,88,93
CJ 110,115 and pressed out 120.