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-   -   Flipper's Weightlifting (and eventually maybe gymnastics and other stuff) Log (http://www.catalystathletics.com/forum/showthread.php?t=4459)

John Filippini 06-29-2009 06:24 AM

Flipper's Weightlifting (and eventually maybe gymnastics and other stuff) Log
So I've been around here a long time reading with a few posts here and there, but finally decided that I'd rather move my workout log over here from CrossFit.

BACKGROUND: (Largely copied from my post in another thread)

As a youth I was pretty much entirely unathletic. The only two sources of regular physical activity I had as a kid were a lot of backpacking trips as a kid in Scouts and a lot of Ultimate Frisbee senior year of high school. Not particularly good with Ultimate, but it was fun and for the majority of senior year I was playing something like 3 hours/day, 5 days/week. After I left, the group my friends had started actually turned into an official team and then a local league a few years later, which I'm mildly proud of.

I dabbled with going to the gym through college, but really didn't know what I was doing so I didn't stick with it. Sometime late junior year of college I started going to the gym with a couple of friends, doing split routines for the most part. I may have started because the girl of the two started to make me feel embarrassingly weak.

After that, started CF'ing at the end of senior year, moderately consistently for about a year I think. Found an oly lifting team downtown that I started lifting with for technique help for CF. Dabbled in Oto's hybrid program for a bit, which I liked for the increased focus on both barbell and gymnastic strength.

In November or so I decided that there was too much skill training to be done on both weightlifting and gymnastics to be able to be happy with my progress doing both at once, and decided to try doing 6-month splits between them, starting with weightlifting since the oly team was so convenient.

Now 8 months later I've decided to focus entirely on weightlifting because my gains have been too fast for me to walk away from. Going from a total of 127kg in July of last year to hopefully 190kg by the end of the current July is just too exciting to walk away from. I'll likely return to something like my split idea when I finally start to slow down my progress in weightlifting.

Q1 2011 STATS: (2011.01.12)

Bodyweight: 87.8
Best Meet Total: 215
Snatch: 95
Clean: 124
Jerk: 124
Back Squat: 195
Front Squat: 160
Press: 75
Deadlift: 210

Q4 2010 STATS: (2010.10.22)

Bodyweight: 86.2
Best Meet Total: 215
Snatch: 95
Clean: 124
Jerk: 124
Back Squat: 195
Front Squat: 160
Press: 75
Deadlift: 210

Q3 2010 STATS: (2010.07.02)

Bodyweight: 84.2
Best Meet Total: 207
Snatch: 95
Clean: 120
Jerk: 120
Back Squat: 182
Front Squat: 158
Press: 75
Deadlift: 207

Q2 2010 STATS: (2010.04.10)

Bodyweight: 85.1
Best Meet Total: 205
Snatch: 93
Clean: 120
Jerk: 120
Back Squat: 182
Front Squat: 158
Press: 70
Deadlift: 207

Q1 2010 STATS: (2010.01.05)

Bodyweight: 86.8
Best Meet Total: 205
Snatch: 90
Clean: 120
Jerk: 120
Back Squat: 182
Front Squat: 155
Press: 70
Deadlift: 185

Q4 2009 STATS: (2009.10.07)

Bodyweight: 83.8
Best Meet Total: 205
Snatch: 88
Clean: 117
Jerk: 117
Back Squat: 175
Front Squat: 134
Press: 65
Deadlift: 185

INITIAL STATS: (2009.06.27)

Bodyweight: 82.3
Best Meet Total: 176
Snatch: 81
Clean: 105
Jerk: 101
Back Squat: 165
Front Squat: 132
Press: 63
Deadlift: 160






South Baltimore CF

John Filippini 06-29-2009 06:38 AM

Garden State Championships
Snatch Attempts: 70 - 75 - 75
Clean+Jerk Attempts: 95 - 100 - 100
Meet Total: 170


Not my best meet ever, but that's ok, it's the opening event for ECG's weightlifting camp, so I don't mind taking my percentages off of slightly lower numbers for the week given the high volume.

ECG Weightlifting Camp: Day 1

Snatch: 3x40, 3x45, 3x50, 2x2x60, 2x(f)x60, 2x60
Snatch Pull: 5x60, 4x70, 3x80, 4x60, 3x70, 2x80
Abs: 25 bicycles, 25 toe-touches, 50 crunches (continuous)


Clean+Jerk: 3x45, 3x55, 3x65, 4x2x75
Clean Pull: 5x75, 4x85, 3x95, 4x75, 3x85, 2x95
Front Squat: 5x55, 4x65, 3x80, 3x3x95

Also, a lot of foam rolling and stretching after both sessions and a dynamic warm-up in the morning, all of which sounds like it will be happening every day of camp.


1 - Got a lot of really useful work done on my starting position in both snatch and clean that already seems to be paying dividends. Pushing my starting position slightly forward over the base of my toes allows me to get a lot more power out of my legs in the beginning and keeps me from scraping my shins, which I always do.

2 - Got some good advice on how to avoid tight-roping my jerk, which hopefully will help. Focus on putting the front foot forward and out (seems simple, but it actually helped a lot).

John Filippini 06-29-2009 07:12 PM

ECG Weightlifting Camp: Day 2

Snatch (2sec pause at knee on first rep): 3x40, 3x45, 3x55, 2x60, 2x65, 1x65(f2), 2x65
Clean+Jerk (2sec pause at knee on first rep): 3x50, 3x55, 2x65, 2x75, 3x2x85
Clean RDL: 5x100, 5x4x115

Hang Power Snatch: 3x30, 3x35, 3x40, 2x45, 2x50, 2x53, 2x56, 2x58, 2x60
3-Position Snatch Pull (Fl, BKn, HB): 2x53, 2x60, 2x67
Push Press: 5x40, 5x47, 5x4x55
Reverse Hyper: 3x10


1 - More work and more advancement in getting myself settled in the new and improved starting position with both pulls.

2 - More work on getting my jerks to not tight-rope. Continuing to focus on stepping forward and out to the side. Also got it pointed out that I don't bring my feet back in coming out of the clean, which may contribute. By trying to drive with my feet wide, they reflexively swing back to the center in the split. Good results with this method as well.

3 - Got the recommendation to do my RDLs closer to an SLDL in order to get better recruitment of the hamstrings, though otherwise positioning is perfect.

4 - Got drilled pretty hard on really extending at the top of the pulls, got complements from other observers on the power output that resulted.

5 - Push presses were mad easy today, which is a relief.

John Filippini 06-30-2009 08:06 PM

ECG Weightlifting Camp: Day 3

Clean+Jerk: (3+3)x50, (2+2)x55, (2+2)x65, (2+2)x75, (2+2)x80, (2+2)x85, (2+2)x90, (1+1)x95(f2)
Back Squat: 5x85, 4x100, 3x115, 3x132, 2x2x140, 3x132, 2x150
BTN Split Press: 5x40, 5x50, 60(f), 4x57, 4x58

Snatch: 3x40, 2x50, 2x55, 2x60, 65, 68(f), 68, 68(f), 2x1x68
Clean+Jerk: (3+3)x50, (3+3)x60, (1+1)x70(f2), 3x(1+1)x80
3-Position Clean Pull (Fl, BKn, HB): 2x80, 2x90, 5x1x100
Leg Throwdowns: 2x20
GHD Sit-Ups: 2x20 (to parallel)


1 - Testing clean and jerk's for doubles went well, I would've liked to have gotten a double at 95, but I'm ok with 90. Watched video from this session, with two major notes. First, need to work on staying over the bar just a little longer so that I finish vertical, not back. Second, there may be something funny going on with my right leg, my right foot shuffles out a step in the middle of my rebend in the pull.

2 - Back squats were silly, I was supposed to do a triple at 140, then two doubles at 150, then back down to triples at 140 and 132. When I realized my mistake... I just decided to finish at 150 anyway.

3 - Split presses sucked! Then again, presses always suck, just need to keep working at it.

John Filippini 07-27-2009 11:05 AM

Massive Catch-Up Entry!
Well, I'm gonna give this my best effort at least.

Snatch: 3x40, 2x45, 2x55, 2x60, 2x65, 2x68, 2x70, 2x73, 75(f2), 75(f2)
Front Squat: 3x80, 3x86, 3x100, 2x112, 2x116, 2x120, 2x125
BTN Snatch Push Press: 5x40, 4x45, 3x3x55

Clean+Jerk: (2+2)x50, (2+2)x60, (2+2)x70, (1+1)x80, 3x(1+1)x85
RDL: 5x90, 4x105, 3x120, 5x90, 4x105, 3x120
Reverse Hypers: 3x10


1 - PR'ed my snatch double by 8kg to 73, almost matched my 75 that I got at the meet, but not quite.

2 - PR'ed my front squat double all the way up to 125. Not sure what it was before, but 125's not bad with a best single of 132.

3 - RDLs have been snatch grip for a long time, but today I was told that I should straighten my legs more, almost to an SLDL. This made clean grip pretty damn rough, so I'm gonna go back to those.

Snatch: 3x40, 2x48, 2x55, 65, 2x1x68, 65, 2x55
FS+Jerk: (3+1)x60, (2+1)x65, (2+1)x75, (2+1)x80, 2x(2+1)x85
Split DB Press: 6x80#, 6x50#, 5x60#, 5x70#

Power Clean (HB) + Push Jerk: (2+2)x40, (2+2)x50, (2+2)x55, (1+1)x60, (1+1)x70, 2x(1+1)x75
Clean Pull (HB): 5x70, 4x80, 3x90, 5x70, 4x80, 3x90


1 - My FS+Jerk combos were really good! The things I've been focusing on with regard to foot position in the jerk has helped a lot.

2 - Split DB Presses sucked! I started with 40# DBs and pushed through it, but I looked like crap, so I came back down.

3 - Decided after the power clean workout to start estimating my power cleans off of 90kg from here on in, though I don't remember ever testing it.

Power Clean: 3x55, 2x65, 2x72, 77, 80, 80(f), 2x1x80
BS+Push Jerk: (2+2)x55, (2+2)x65, (2+1)x72, 3x(2+1)x77

Power Snatch: Not sure of the rep scheme, but I maxed out at 68kg
FS+Jerk: Again, not sure of the rep scheme, but I maxed out at (2+1)x95kg.

***Now there's a long break with a little intermittent practice at the end that I'm not even going to stress about***

Keystone State Games
Snatch Attempts: 70 - 74 - 80
C+J Attempts: 90 - 96 - 102 PR Jerk
Total: 176


1 - Was sick for the majority of the previous week, finally feeling better again the morning of the meet, so all the snatches were power snatches. Just the same, 74kg is a 6kg PR on my power snatch, and I came a lot closer to making 80kg than I ever would've expected.

2 - Clean and jerks felt great! My last attempt at 102kg was a 1kg PR on my jerk, and then I went back to the warm-up platforms and hit 107kg for another PR. The clean on that one was a bit forward, but I recovered it and finished with a nearly perfect jerk.

***This concludes my recap, starting today I'll be back on a regular program, so there will be further updates again***

John Filippini 07-27-2009 07:58 PM

Snatch (1st bkn): 4x40, 3x50, 2x57(f3), 1x65(f2,f3), 1x70(f2), 70(f), 70(f), 1x70(f2), 3x65, 3x2x60
Snatch Pull: 5x57, 4x65, 2x4x73, 4x65, 4x73
Front Squat: 5x80, 4x92, 3x106, 3x3x112, 4x106, 2x5x100
Press/Row Supersets: (6+6)x40, (6+6)x50, (5+5)x55, (4(f5)+5)x57


1 - Terrible day for snatches. Just could not tighten up in the receiving position and had no speed at the top of the pull. Finally got it together by the time I was doing my back-off sets.

2 - Worked really hard at maintaining good speed on the pulls because Joe thinks they just make me slow. Generally sounds like the first couple sets were good, then after that the first half of each set was fast.

3 - Front squats were really hard and really tiring, but I managed to force my way through them.

4 - Actually completely screwed up the rep scheme with the supersets, but whatever - I was already 3.5hrs into the workout by then. Need to learn to move faster or something.

John Filippini 07-28-2009 08:40 PM

Clean (1st bkn): 4x120#, 3x140#, 3x165#, 2x190#(f3), 1x200#(f2), 2x2x200#, 3x190#, 3x2x175#
Clean Pull: 5x165#, 4x190#, 2x4x210#, 4x190#, 4x210#
Back Squat: 5x220#, 4x255#, 3x290#, 3x3x310#, 4x290#, 2x5x275#
BTN Snatch Jerk: 4x110#, 4x125#, 3x145#, 3x2x160#


1 - All weights are in pounds because I went and visited South Baltimore CrossFit at their new facilities. They have a cool space, and I'm really happy for them and excited for them to get rolling in the upcoming months.

2 - All the volume in the past two days has made me feel something that weightlifting has pretty much never made me feel - actual muscle burn/fatigue. I felt my posterior chain really getting worn out by the cleans, and then my quads burned like hell by the time I was in my last two sets of squats.

3 - Also, improved my workout duration despite visiting friends - down to only 2:45.

John Filippini 07-30-2009 09:39 PM

Snatch Balance (2s pause): 4x40, 3x50, 3x57, 2x65(f3), 3x2x70
FS+Jerk: (3+3)x55, (3+3)x64, (3+2)x75, (3+2)x86, 3x(2+1(f2))x91
RDL: 5x80, 4x92, 4x106, 4x3x120
Press/Row Supersets: (6+6)x40, (5+5)x50, (5+5)x53, (4+4)x55, 2x(3(f4)+4)x55


1 - Snatch balances were good, with one fluke thrown in.

2 - FS + Jerk wasn't as bad as it has ben in the past, but wasn't great, and was certainly exhausting.

3 - Finished the workout in 2 hours flat!! I'm pretty sure that should not be so exciting...

John Filippini 07-31-2009 06:40 PM

Power Snatch: 4x40, 2x3x45, 3x52, 2x60(f3), 3x2x63, 2x3x60
Power Clean + Jerk: (3+3)x45, (3+2)x55, (3+2)x63, (2+2)x72, 3x(2+2)x77, 2x(2+2)x72
Back Squat: 5x100, 4x116, 3x132, 3x3x140, 4x132, 5x124, 2x6x116


1 - No real problems with the main lifts other than the one fluke in the power snatches.

2 - Back squats were a lot easier than earlier this week. Managed to keep really good upright posture through pretty much all of them. Man was that a lot of sets though.

3 - Workout duration: 2:30

John Filippini 08-03-2009 02:39 PM

Snatch (1st bkn): 4x40, 3x50, 3x57, 3x65, 2x70, 1x70(f2), 2x2x70, 2x65(f3), 3x60, 2x60(f3), 3x60
Snatch Pull: 5x60, 4x65, 2x4x73, 4x65, 2x4x73
Front Squat: 5x80, 4x92, 3x106, 4x3x112, 4x106, 3x5x100
Press/Row Supersets: (6+6)x40, (5+5)x45, (5+5)x48, 3x(4+4)x50

Workout Duration: 2:15

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