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Allen Yeh
04-30-2008, 11:39 AM
Pilates?

Dave Van Skike
04-30-2008, 01:17 PM
Pilates?


Pirates more likely.

Aaarghhh. I'm tensing my transverse abdomimis....

John Alston
05-01-2008, 04:54 PM
5/1

more secret training

Gant Grimes
05-01-2008, 07:10 PM
Oh man, the awesome has gone underground.

I don't know what it is, but I want to do it. And I want the t-shirt. And definitely some supplements.

John Alston
05-01-2008, 07:11 PM
Probably back in public next week.
Don't worry, t-shirts are definitely on the way.

Eva Claire Synkowski
05-07-2008, 05:42 PM
alright john, time to spill the beans.

John Alston
05-08-2008, 07:08 AM
alright john, time to spill the beans.

Sorry, more secret training last night. It was a long weekend, art shows, karaoke, dancing...

John Alston
05-15-2008, 12:41 PM
There was more secret training in the last week.

Last night was first LBH in months. 40 night.
40 night used to mean we get wasted on 40oz but last night it meant back to LBH and bumpers, playing with 40kg in snatch, drop snatch, hang snatch, power snatch, OHS, swooshes, cleans, hang cleans, front squats, presses, split jerks, power jerks, push presses, back squats, and hang snatch high pulls, not necessarily in that order.

Something simple and nice about picking one weight for all night.
Something sad and pathetic about it being 40kg.

John Alston
05-15-2008, 04:09 PM
3 cycles while doing laundry

8 pullups
8 single arm double band presses
6 pistols ea

then some ab wheel roll outs.

John Alston
05-20-2008, 06:47 AM
Skipt LBH last night (5/19) to pick up drycleaning (suit) for interview today.

Home workout of HSPU, pistols, super narrow grip pullup cycles.

John Alston
05-21-2008, 05:07 PM
5/21/08

snatches, up to 50. felt snappy and was hitting the positions mostly. not feeling strong, though.
HSHP 40x6 twice
clean and jerks up to 60, mostly cleans.
bs 60kg, 3x8, just moving the legs
set of hypers
push presses with 40, 2 sets

call it a slow, slow comeback.

Dave Van Skike
05-21-2008, 08:54 PM
Don't call it a comeback.
http://www.youtube.com/watch?v=-7l250E5uM4

John Alston
05-23-2008, 02:32 PM
5/23

pull ups and pistols, 5 cycles:

8 pull ups of varying types, and 5 pistols.

left leg pistols getting a lot more solid and stable now.

John Alston
05-23-2008, 02:33 PM
Don't call it a comeback.
http://www.youtube.com/watch?v=-7l250E5uM4

But it's such a comeback man, it so is.

John Alston
05-24-2008, 10:27 AM
5/24 wake and do stuff

pushups 2x10
hspu partials 3x8
some more pushups and hspu stuff
pistols 5x5
little bit o abs

John Alston
05-26-2008, 10:02 AM
5/26 Richies, #'s

OHS
95#x5, 3 sets

Hang snatch high pulls
95#x5, 3 sets

Back squats
135x8
155x8
175x8
195x8

Seated cable rows
70x8
100x8
130x8
150x8

Bench
95x8
135x8
135x8
135x8

inc situps, back ext superseyyed 20/15/15/15

reverse curls, 60x8 1 set

lotta 8 rep sets.

John Alston
05-30-2008, 01:35 PM
oh yeah i trained yesterday.

John Alston
06-09-2008, 06:01 PM
Snatch practice
various stuff up to 45kg

then singles on the minute, for 5min with 50 and 5min with 55kg.

bent over rows 40kg, 2x8
escating db presses light
15lbx12
20lbx8
30lbx6 no rest escalating

back squat
70kg 1 set of 5
done.

easy back into it, feeling nice, snatches looking ok.

John Alston
06-10-2008, 07:54 AM
Feeling good to be back on quick lifts.
Thinking focus will be snatch for a little bit - to get back power/speed, and I like the OHS position getting work.
Some good mornings, short squatting, short escalating press work, all with increasing weights over this month.

Non LBH days still for a mix of squat/press/pull whatever I feel with what I can get my hands on. Bringing back db rows I think.

Would like to be able to something respectable at the 8/3 CT Open.

Allen Yeh
06-10-2008, 05:09 PM
Whatever happened to all that secret training?

John Alston
06-11-2008, 05:56 AM
Whatever happened to all that secret training?

Can't hide bumpers in my apt. Gotta take it public sometime...

John Alston
06-11-2008, 04:24 PM
took it back underground...

John Alston
06-13-2008, 04:00 PM
push press
95#x3
95x3
115x3
135x3
135x3
145x3
155x3
155x3

Back squat
155x3
185x3 x5

db row
45x5
60x5
70x5
80x5
85x5

weighted inc situps and back ext, 2 sets each 25lbs

Yuen Sohn
06-14-2008, 07:23 PM
Sorry you weren't able to attend the Friday Night Losers Club. Be on the lookout for a video recap of the night's tomfoolery...

John Alston
06-16-2008, 06:10 PM
6/16
the bastardo 21, singles on the minute
40kg x3
45x3
50x3
52.5x3
55x3
60x3
62.5x1,65x1,67.5x1

only miss was one of the 55s

C&J 60kg 10 singles

back squat 70*5, 90*5
2 sets of back ext and roman chair situps, first unweighted, second with 20kg

press routine, 20,25,30 for 12,10,8 reps

John Alston
06-18-2008, 04:32 PM
tough to squeeze in training during moving week...

12pullups
giant duffle clean and 8 front/goblet squats
20 pushups
12 pullups
giant duffle clean and 12 squats
20 pushups
12pullups
giant duffle and 16 squats

ab wheel

12 straight pullups very tough for this guy. underhand, chest to bar.

Tariq Kassum
06-18-2008, 05:15 PM
tough to squeeze in training during moving week...

12pullups
giant duffle clean and 8 front/goblet squats
20 pushups
12 pullups
giant duffle clean and 12 squats
20 pushups
12pullups
giant duffle and 16 squats

ab wheel

12 straight pullups very tough for this guy. underhand, chest to bar.

Ummm, I think you just did a Crossfit workout.

Yuen Sohn
06-18-2008, 08:23 PM
Shit man, chaos on the platform again (or as Oskar calls it "The Circus").

We need to develop and implement a Platform Etiquette Cert. ASAP!

John Alston
06-19-2008, 06:24 AM
Ummm, I think you just did a Crossfit workout.

Hmmm, it was not for time, the pullups were real, and it doesn't have a girl name. So I guess not.

John Alston
06-19-2008, 06:28 AM
Shit man, chaos on the platform again (or as Oskar calls it "The Circus").

We need to develop and implement a Platform Etiquette Cert. ASAP!

What happened to Joe's yelling all the time at everyone's idiot moves?

Platform Rules (Draft)

1. When not lifting, get off the platform.
2. When not lifting, get off the platform.
3. When not lifting, get off the platform.

Yuen Sohn
06-19-2008, 06:54 AM
What happened to Joe's yelling all the time at everyone's idiot moves?

Platform Rules (Draft)

1. When not lifting, get off the platform.
2. When not lifting, get off the platform.
3. When not lifting, get off the platform.

I think our cert will also go through some other follies:
1.) Do not interrupt someone for a critique by shouting and waving "yoohoo!" while that person is getting focused for a heavy attempt
2.) Do not walk or chit-chat 1 foot in front of/behind someone about to lift off (especially Self-Destructo on a bad day)
3.) Do not run around taking plates without asking, especially when one is in mid-lift. Someone took those out for a reason. There's a damn closet full of bumpers in the back. Plus, carrying shit is good for you
4.) Do not give out crappy squatting advice your 2nd session in.
5.) Don't slam barbells loaded with, like, no weight, in a way that makes them bounce onto the adjacent platform
6.) Please do not tell someone your life story in between attempts, especially when that person is doing a snatch-on-the-minute routine
7.) Do not attempt to demo a snatch to other new lifters your 2nd session in, especially one that advocates a ridiculously extreme donkey kick.
8.) When working in with/around others (i.e., situations where others have to wait for you), do not spend 5 minutes preparing yourself for a sub-maximal attempt and then just walk away.

List will continually be updated.

Allen Yeh
06-19-2008, 07:15 AM
Not that you are bitter or anything.

Yuen Sohn
06-19-2008, 07:19 AM
hahaha, can you tell I'm having a bad week? Plus I left my breakfast steak at home.

John Alston
06-19-2008, 08:17 AM
Good teams have rules of conduct. We need a little of that happening.
Makes the new guys feel like they are walking into a working environment, somewhere they need to step up and perform.
Allows more experienced folk to get their work in.
The no coaching by people who have never lifted in a meet, never snatched bodyweight and don't have a USAW card rule is a good principle, too. Gotta nip those donkey kicks in the bud!

John Alston
06-19-2008, 08:19 AM
8.) When working in with/around others (i.e., situations where others have to wait for you), do not spend 5 minutes preparing yourself for a sub-maximal attempt and then just walk away.

Yeah what is that? All that prep and then.... they just walk away from the bar.

Yuen Sohn
06-19-2008, 08:33 AM
Yeah what is that? All that prep and then.... they just walk away from the bar.

Haha, me and Jess were talking about that the other day.

In all fairness, it's nice to see all these new lifters, most of whom are really great to lift with and help out. And on the flipside, there are some not-so-new lifters who really, really should know better by now. The problem is, when there are 20-25 people sharing 6 platforms (2 of which have squat racks behind them), there's gotta be some order!

Tariq Kassum
06-19-2008, 11:39 AM
Hmmm, it was not for time, the pullups were real, and it doesn't have a girl name. So I guess not.

It wasn't for time? So what was the point? Full credit upon completion? Kind of like a pass/fail class?

John Alston
06-19-2008, 11:47 AM
You're right. I should have timed it so I can re-do it at some future date in less time and give myself a *gold star* for the accomplishment.

Gant Grimes
06-19-2008, 01:59 PM
*Once a person chalks up, do not speak to them, do not stand on the platform, and do not walk in their line until the lift is performed.*

This one pisses me off. Once I have my hands in the bucket, I no longer care about what what's going on in the world, in your life, or even in my life. Dammit.

John Alston
06-19-2008, 02:03 PM
*Once a person chalks up, do not speak to them, do not stand on the platform, and do not walk in their line until the lift is performed.*

This one pisses me off. Once I have my hands in the bucket, I no longer care about what what's going on in the world, in your life, or even in my life. Dammit.

Yeah, good one, too, though sometimes the chalker has to walk past a couple other lifters to get to their platform. Our layout is 3 in front of 3 platforms.

And crap, I very rarely even chalk up in practice.

Gant Grimes
06-19-2008, 02:17 PM
Yeah, good one, too, though sometimes the chalker has to walk past a couple other lifters to get to their platform. Our layout is 3 in front of 3 platforms.

And crap, I very rarely even chalk up in practice.

Walking past is no other lifters is no problem. And encouraging grunts and curses are no problem.

After reading your post I realized I don't chalk up to chalk up as much as I do to put people on notice to stop speaking to me. A little dust every 5-6 attempts is usually enough for me.

John Alston
06-20-2008, 03:48 PM
6/20 Last Richies ever?

back squat
135x8
135x8
155x5
185x3
205x2
225x2
230x2
235x2

fs
135x8

incline dumbbell press
30sx8
40sx6
50sx6
50sx6
50sx6

db rows
50x6
70x6
80x6
80x6

12 dips/8 pullups/12 dips/8 pullups super sets no resting

2 sets inc situps w 25lbs

about 30min total. little rest between most all sets. properly spent. long week. needing rest. moving sunday.

John Alston
06-20-2008, 04:07 PM
My presses are super weak. I will press every workout this year. Moderate, light if need be.

Yuen Sohn
06-23-2008, 06:40 AM
Some motivation:
Briglia snatched 100 at the Schoolage Nationals.

http://www.msbn.tv/usavision/

John Alston
06-23-2008, 06:43 AM
Awesome. Motivation that I need!

John Alston
06-23-2008, 10:41 AM
Moving day was yesterday. Plenty of odd lifting. Heaviest was an ac unit. Just a long day. Will be unable to hit LBH tonight. Might have some more moving, odd lifting in store.
What's nice is that even though I felt last week was somewhat tiring, Friday's workout was there, Sunday was long and tough, I still feel ok today. For all the rest of 08 that much work would have sapped me. So somehow I've conquered all the lingering bullshit in my system and am slowly coming back to training capacity. It's nice for training, but really nice for life.

John Alston
06-24-2008, 06:28 AM
a few reverse clean/power curl and push presses with ikea couch before tossing it onto the street.
Old apt, last bit of junk dealt with...

John Alston
06-24-2008, 01:12 PM
Things I do that make me weak:
Skip training sessions
Undersleep
Skimp on ab work
Read Fred Hahn's board
Drink Fresca
Call training sessions "workouts"

Gant Grimes
06-24-2008, 01:22 PM
Things I do that make me weak:
Skip training sessions
Undersleep
Skimp on ab work
Read Fred Hahn's board
Drink Fresca
Call training sessions "workouts"

Fresca automatically knocks off 5 kilos.

Saying "abs" is also questionable. It suggests pretty boys in search of a 6-pack. I've decided that "trunk" is good. Nobody gives elephants any crap about that.

Leo Soubbotine
06-24-2008, 02:19 PM
Now what's wrong with abdz training gentlemen?

Nice photo with the couch John

John Alston
06-25-2008, 06:21 AM
Abz, trunk, whatever, just need to keep it up. Weighted incline situps or hanging leg/knee raises.
That couch is dust!

Gant Grimes
06-25-2008, 08:16 AM
If it's not too CF-ish for you, ring work kicks ass for abs. Outside of deadlifting squatting, and pressing, the only thing I do (indirectly for abs) is front levers, 360s (or knees to elbows), L-pullups, and L-sits (all in warmups). Once every 3 to 4 weeks, I might do OH situps or GHD situps. That's about it.

I've adding some isometric work in. Unless you regularly have another person that jams a foot or knee into your midsection, you don't really need this.

John Alston
06-25-2008, 08:24 AM
I just don't have rings, so it's not so much an option. L pulls and hanging knee/leg raise variations I like.
I do like weighted incline situps. Work nicely with weighted hypers as finishers.

Gant Grimes
06-25-2008, 08:37 AM
Give front lever progressions (on the bar) a look. I'm lazy by nature. For about 3 minutes a week, they provide a lot of bang for the buck.

http://www.dragondoor.com/articler/mode3/229/

Haven't tried incline situps in years. They do sound like a nice finisher.

John Alston
06-25-2008, 08:39 AM
I remember that article. I was doing some of that stuff for a while. I think I was doing 6x10 sec advanced tuck lever stuff. Yeah, when I get my pullup bar setup in my new place I'll try to add those and/or L-pulls into my habits.
http://photos-d.ak.facebook.com/photos-ak-sctm/v200/47/3/608192568/n608192568_452331_3203.jpg
From my new favorite blog (http://ditillo2.blogspot.com/2008/02/strength-training-for-abdominals.html).

John Alston
06-26-2008, 06:23 AM
Wednesday was a home workout, no LBH, more moving in work to do at home.
So I played with cinder blocks
swings w/ 2 arms, 1 arm, goblet squats, single leg squat variations, just a bunch of stuff for about 30 min, getting the feel of them.

Yuen Sohn
06-26-2008, 10:18 PM
Wednesday was a home workout, no LBH...

Yo Bastardo. We put up a signal Wednesday night, but you never came.
http://farm4.static.flickr.com/3009/2615361876_92d3ba9cf5_o.jpg

Dave Van Skike
06-27-2008, 12:02 PM
I remember that article. I was doing some of that stuff for a while. I think I was doing 6x10 sec advanced tuck lever stuff. Yeah, when I get my pullup bar setup in my new place I'll try to add those and/or L-pulls into my habits.
http://photos-d.ak.facebook.com/photos-ak-sctm/v200/47/3/608192568/n608192568_452331_3203.jpg
From my new favorite blog (http://ditillo2.blogspot.com/2008/02/strength-training-for-abdominals.html).


Diesel. This, friends and neighbors, is ab work. Put that in your planche and smoke it.

John Alston
06-30-2008, 06:19 AM
Weekend wrapup
Friday bussed up to Albany. Basement workout, 3 cycles of
10 hangsnatchhighpulls, 10 presses, 10 rows, 10 front squats with a bar at ~65lbs

Saturday a little different
upright rows escalating into hangsnatchhighpulls
db presses, 20x12 then 45lb x6 escalating style
bent over rows, 115x8, 135x8
zercher squats, 135x8, twice

then swimming and getting sunburned.

Tonight I aswer the call.

Yuen Sohn
06-30-2008, 07:01 PM
One more rule to add to the manual:
-If you're going to take someone else's plates, at least take them from the same person and not 1 plate from two different people, thereby creating an imbalance in the universe and pissing off two, instead of one, person.

John Alston
06-30-2008, 07:11 PM
6/30 power snatch singles
a couple at 60
65
70
72.5
75
80 (bastardo bodyweight) 2 misses then a make.
best snatch in a while. first was a nice pull, lost behind. second was cut pull, lost in front. final one was a little rougher but ok.

back squat
90kg x3
100kg x 3
110kg x 3

hypers with 35lbs, 2 sets, some abs like that

escalating press routine
25/35/40lbers - 12/8/6 respectively

serious chicken eating afterwards.

John Alston
06-30-2008, 07:16 PM
Yo Bastardo. We put up a signal Wednesday night, but you never came.
http://farm4.static.flickr.com/3009/2615361876_92d3ba9cf5_o.jpg

this, by the way, made my day.

John Alston
06-30-2008, 07:17 PM
One more rule to add to the manual:
-If you're going to take someone else's plates, at least take them from the same person and not 1 plate from two different people, thereby creating an imbalance in the universe and pissing off two, instead of one, person.

that's not a new guy rule - people been doing that for a while. makes me bonkers!

Yuen Sohn
07-01-2008, 10:50 PM
P.S. nice one at 80.

John Alston
07-02-2008, 06:42 AM
Thanks. It took three tries and the first (miss) had the nest pull I think but I hope to be respectable by CT.

John Alston
07-04-2008, 07:46 AM
Emilio and me at Citi Fitness.

Snatches up to 60 quick, then switching to C&J. Up to 79 (no 5kg plates so we used 2 and 2.5s).
Felt a little off the whole time.
RDL with surgs, 3 sets of 5 at 79kg
press routine, 22.5,30,40lbs
back squats 50kgx5,70x5,90x3

Then later, no food all night, just puking.

John Alston
07-07-2008, 07:57 PM
7/7 LBH

Snatches up 75. Losing in front. Re set to 50, some work. Overall some ugly snatching, losing in front, not getting full extension, real pull. Back up in weight, more miss at 70, then 2 sets hang snatch high pulls w/ 50.

C&J
60, 70, 80 for a few, 90, 100
Felt better when I relaxed a little, got crisper. Jerk still rusty but felt strong enough. Jeff asked WWPD? and answered himself with "go for 110" but I wanted to leave feeling strong, not spent.

good mornings, 95lbs, 3 sets of 8
back squats, 100kg one triple
escalating press 25/35/45 at 12-8-3

guess i forgot about abs.

Yuen Sohn
07-07-2008, 08:13 PM
Very stylish clean and jerks you did. Really smooth. Could use a bit more charisma though.

So, G Train. OK? Or did the commute suck balls?

John Alston
07-08-2008, 04:05 PM
Fun pickup training run today - got a 60lb dumbbell off craigslist for 15 bucks.
Fun biking it home in my backpack. A little wobbly...

John Alston
07-09-2008, 06:56 PM
7/9
snatches, triples, 5 sets at 50, one at 60.
Form work, really, was cutting pull short and not extending fully, but getting better again.

Jerks of rack, doubles,
60, some sets at 80

squat fun
yoon and i trade off triples for a few sets, no rest just take turns and load, until he dropped out at 100
we did 80, 90, 100 then i did 110 and then a double at 120kg.

press routine, 20,30,40 - 12/8/4
some abs
Nice night.

Yuen Sohn
07-09-2008, 09:16 PM
yoon and i trade off triples for a few sets, no rest just take turns and load, until he dropped out at 100
Hmmm, had I known you were going to include that detail, I might have gone a bit heavier :p

sarena kopciel
07-09-2008, 09:47 PM
You doing the CT meet?
BTW, the one night I went to check out LBH--you were AWOL! Thought I would finally meet ya.....

John Alston
07-10-2008, 06:27 AM
Hmmm, had I known you were going to include that detail, I might have gone a bit heavier :p

Just tellin' like it is. Guess I left out your power work mania earlier.

John Alston
07-10-2008, 06:29 AM
You doing the CT meet?
BTW, the one night I went to check out LBH--you were AWOL! Thought I would finally meet ya.....
I am back as a regular now, so I'm around.
And yeah, I'd like to win another one of Gary's oversized trophies this year, so I'll be in CT on 8/3.
Will I win one? Eh, we'll have to see...

John Alston
07-12-2008, 11:41 AM
new toys
7/12
http://farm4.static.flickr.com/3153/2660824261_ee6665201d.jpg
Picked up some new toys. a little playtime.
warmup with 15 cinder block swings.

5 cleans then 5 push presses with the 60, 3 sets.
some deadlifts with both 85s, interrupted for abit...
then rows, 12 with the 60 then 6 with the 85.

These will be fun for while. Carries, cleans and presses, rows, etc.

John Alston
07-15-2008, 06:19 AM
Home and yoga, 40 min.

John Alston
07-16-2008, 05:49 PM
7/16 Wed LBH
Snatches up to 80, jumps of 5kg, quick progression.
all were fast, sharp and good until 80.
The recovery felt heavy. I missed 80 twice and stopped.

jerks from rack, a few triples, first few sets with front squats.

back ext, inc situps, press routine 15/35/45 for 12/8/4.

Short night. It's easy week. try to get in multiple yoga sessions before Monday. Next week some heavy shit. 80+ and 100+.

Yuen Sohn
07-16-2008, 06:06 PM
Looking forward to the heavy shit. Sorry I couldn't be there...Joe would approve though.

So any major etiquette breaches on the platform tonight?

David Tieu
07-16-2008, 06:48 PM
you guys going to be there friday?

sarena kopciel
07-16-2008, 06:54 PM
Home and yoga, 40 min.

YOGA?? YOU??

John Alston
07-16-2008, 07:31 PM
Joe said 7 or 7:30 for Friday but I won't be there.
No egregious etiquette violations tonight.
Yes, yoga.

sarena kopciel
07-16-2008, 07:43 PM
What type and where? Well in all honesty, I dont know who you are or what you look like!! I keep envisioning an ogre in yoga class due to the avatar:) I guess I will meet ya on Aug 3!

John Alston
07-16-2008, 07:50 PM
I do some Baron Baptiste stuff at home. There's something cheesy about it, but the programs are worth it. Restorative and all that crap. Cheap dvds on Amazon.com.

sarena kopciel
07-16-2008, 08:36 PM
I do some Baron Baptiste stuff at home. There's something cheesy about it, but the programs are worth it. Restorative and all that crap. Cheap dvds on Amazon.com.

OK I've done that stuff for a bit. Was way into Bikram for 4 years (even managed a studio) and now am a yoga teacher!!
Kinda hybrid teaching, we always do some squats though and even one arm plank holds!! Can't help but mix in the strength work!

John Alston
07-18-2008, 07:39 AM
7/18
Brief yoga work the last two mornings.
Some gripper work last night.

John Alston
07-19-2008, 09:20 AM
7/19 HOME WORKOUT

warmup pushups , etc

db clean and 5 push presses with the 60lber
5 sets each arm

swings with the 60, one set of 8

db deadlifts with the 85 (170)
3 sets of 8. nice deficit depth on this move.

rows
60x10
85x8

band work for shoulders, tris

some wimpy abs.

John Alston
07-20-2008, 03:18 PM
some coc work

John Alston
07-22-2008, 06:27 AM
7/21

Some choady yoga at home.
News flash, my abs have no endurence.

Allen Yeh
07-22-2008, 06:52 AM
some coc work

Am I immature because that made me laugh?

Yuen Sohn
07-22-2008, 06:54 AM
Am I immature because that made me laugh?

Yes.

But so did I.

John Alston
07-22-2008, 06:56 AM
Keep it up!

John Alston
07-23-2008, 05:11 AM
7/22
Late start to it all (7:30).
Snatch doubles then singles up to 80.
better at lighter weights but not consistent about getting under and through on 80. never made 85.
dropt to 60 for some hang work, getting through.

very short C&J work.

squats, 75x5, 95x3.

press routine 12/8/4 at 25/35/40. Forgot about abs.

John Alston
07-24-2008, 03:57 PM
home

warmup bands, stick, ohs

db press with the 60
5x5 each arm
getting left arm so no legs, only some torso, on most. last couple reps of last couple sets needed a leg push for left, but that's it.

swings with 60, 2 sets

10 stiff legged deadlifts with both 85s
10 goblet squats with 60
8 deadlifts with 85s
10 goblet squats with 60

rows
1 set of 15 w/ 60

band work

feeling like pressing is getting better.

John Alston
07-28-2008, 06:21 PM
7/28 Monday LBH
Snatches
up to 80, power, a couple times

C&J
up to 105, power cleans to 95. played a little with repositioning on jerk.

recovery avocado consumed.

Overall not a lot of volume but some heavy effort. working around my openers. expecting to open 80-82 and 105. restful weak hopefully on tap.

Calories Eaten Today
grams cals %total
Total: 2927
Fat: 139 1254 44%
Sat: 41 367 13%
Poly: 11 98 3%
Mono: 57 513 18%
Carbs: 151 499 17%
Fiber: 26 0 0%
Protein:278 1113 39%
Alcohol:0 0 0%

sarena kopciel
08-03-2008, 05:58 PM
Nice to finally meet ya and watch you lift!! And that ogre doesnt do you any justice--but the singlet, well, that is the real you look:-)

John Alston
08-04-2008, 06:12 AM
It is I who must do justice to Andre, not him to me.

John Alston
08-04-2008, 06:19 AM
CT Open Wrap up
All week felt crap, no training since Monday. Not so great sleep night before. Almost feel asleep during meet.
SN
80 - power
82 - miss
85 - miss with better pull
just not much happening.

C&J (1hour later)
100 - Power and split
102 - power and split
a nice coach from another team jokes "nice! now if only someone would show you the squat clean." so I reply, "I only have one squat clean in me today, and I'm saving it for my last lift." we joked after the my last lift.
105 - squat clean and nice split jerk. best jerk all day.
felt good to make all 3 C&J even if they were all below what I opened with last October.

John Alston
08-04-2008, 06:22 AM
oh yeah, one pr on the scale.

Also worth remembering,
I think I took all of 4 warmup C&J. first was 60, last was a 90.

Yuen Sohn
08-04-2008, 06:38 AM
C&J (1hour later)



I think it was more like 1 and a half. I'm bringing Scrabble and a KFC value bucket to next year's Open to kill the time.

Gant Grimes
08-04-2008, 07:26 AM
CT Open Wrap up
All week felt crap, no training since Monday. Not so great sleep night before. Almost feel asleep during meet.
SN
80 - power
82 - miss
85 - miss with better pull
just not much happening.

C&J (1hour later)
100 - Power and split
102 - power and split
a nice coach from another team jokes "nice! now if only someone would show you the squat clean." so I reply, "I only have one squat clean in me today, and I'm saving it for my last lift." we joked after the my last lift.
105 - squat clean and nice split jerk. best jerk all day.
felt good to make all 3 C&J even if they were all below what I opened with last October.

Nice. It's more important to get back on the platform. You can work the rest out later.

(I have a comp this weekend. I'll be lucky to match either of my openers from last December.)

John Alston
08-04-2008, 08:28 AM
Yeah.
Making all three C&J was a real concious decision. Teammate/coach Jeff told me after I called for 105 that he thought I had 110 in me, but I really wanted to make all the lifts. Something about hitting the last three felt, well, more respectful to the even, rather than going for a 110, which I've made before, but might not in my state. Just honor the meet and make a good lift with real form.

Jonathan Owen
08-07-2008, 02:49 AM
It looked like from the way you pw. cl. 102 that you could have pw. cl. 105 as well, had you wanted too. Nice pulling!

John Alston
08-07-2008, 05:08 AM
Thanks. It was a high catch. I think I used the first two C&J as warmups.
http://farm4.static.flickr.com/3001/2735535857_995657c3c6.jpg
Next time we follow up that contest with some serious curls in the racks.

Yuen Sohn
08-07-2008, 05:37 AM
Powerful pulls! Nice jerks too.

http://farm4.static.flickr.com/3127/2739855139_83bfa48fff_o.jpg

John Alston
08-07-2008, 06:07 AM
Powerful pulls! Nice jerks too.

It must be a CT open thing.

Derek Simonds
08-07-2008, 06:50 AM
That is an interesting mat. Lifting on some dudes face. Your lifts looked really clean.