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Old 02-15-2009, 06:55 PM   #18
Brandon Oto
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Join Date: Aug 2007
Posts: 299
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2/7/09

More Oly stuff with emphasis on technique. Oliver came and filmed. Went heavy this time to see what happened at heavier weight.


WEIGHTLIFTING
medium

CLEAN AND JERK
95x5 not bad
115x3 vids. trying to use wider, shorter lunge (bend knee more rather than send leg farther back). good!
135x3 good!
155x2 vid second. jerks felt weird.
165x1 starting to slide on jerks.
175x1 bad
175x1 good
185x1 ? didn't notate
195x1 epic. bad clean, stumbled forward on jerk, started to lose it SIDEWAYS, ran out of platform and dumped it, blew up my chalk bucket. One for the ages. http://degreesofclarity.com/misc/cro...and_whoops.mov
195x1 tried again. simply bad/low jerk. vid.
Conclusions: the jerk is ingrained in me at heavy weights. Stay lighter and drill the shit out of it until I can learn to push up weight without getting on my toes.

STRENGTH
light

BS (lowbar)
bar
95
135
185
225x5 9.7
225x5 9.69
225x5 9.87 tougher but fine.
Just wanted to throw in a squat, didn't really feel right going too heavy. Could've done more though. "Big chest" helps keep my thoracic up, should try to keep that proper.

STRETCHING

Quick through the basics.


2/8/09

Feeling BS sore (lower back, adductors, glutes some), lower traps some.


2/11/09

Slipped into gymnastics practice in last half hour after coming back from work, said hi and screwed around on the apparatus. Bunch of pbar stuff, some pommel, a little high bar and rings and other stuff. Good enough in my current state. Ring swings actually looked decent.


2/12/09

SKILLS
light

Tabata calf raises squeezed in at end, 3 rounds, no time, no shoes, active rest at about level position.


STRENGTH
light

BS (high bar)
bar -- big chest, look forward, get it right
bar
95 feels GOOD
135 good
155 solid. not as easy but no pain at all.
185x5 harder but still no pain.
195x5 9.5 plenty doable.
195x5 9.75 more butt rise. still zero pain.
195x5 9.8 challenging, some butt rise, no pain.
Finally nailing these. Feels good. Got a free iPod from a marketing scheme and am using music again, which actually seems to help tune out the bullshit. Almost died watching someone learn to clean though.

WEIGHTED DIPS
BWx5
10x5 DB squeezed between thighs
17.5x5
35x5 9.8 DB held in knees
35x5 9.84 f5. palms in this time. juuuust barely short on the 5th.
35x5 9.88 f5. very barely made 4th, 5th was just a negative. back to palms out.
Just wanted to play with these, liked 'em, should do more dips. All on static bars with slight outward angle, torso held as vertical as possible, pretty deep (close to armpits), deadhang.

LEG RAISES
5
5
5
Just wanted some ab and flexor stuff. Elbows supported in dip rack and back against pad, butt is pivot point, legs straight, WL shoes still on, no toe point. As explosive and high as possible. Followed by tucked L-sit to soft failure, ~15 seconds or so.


STRETCHING

Quick, just the very basics.


2/13/09

Rest. Partied in evening, so cheat, though tried to minimize; ended up just doing three large shots of 151 at beginning of night and a couple of other shots at other points. Pretty efficient. Had a leetle bit of chocolate cake at one point as well.


2/14/09

Headed over to the open gym at Greg E's new place in Sunnyvale. Super nice, good folks, new gear, lots of fun. Will try to go again.

SKILLS
light

Rowed a couple minutes to warmup.
Mobility and light drill with PVC.
Post-workout played around on bar and rings for a moment with a few muscleups and such.


WEIGHTLIFTING
heavy

SNATCH
65x5 finding form.
95x2 not really feeling it.
115x1 not sticking at this weight, plate situation is weird
135x1 bit unstable at bottom. need to get elbows out in pull. vid. http://degreesofclarity.com/misc/cro...rm_2-14-09.mov
140x1 okay... seems to be a pretty low pull.
145x1 f caught at bottom, paused, plates were sliding out so dropped intentionally. let's use clips. call it a good lift.
150x1 okay
155x1 okay. vid.
160x1 f low
160x1 f juuuust a bit forward. almost had it. hey get a little more air donkey boy. vid http://degreesofclarity.com/misc/cro...60_2-14-09.mov
160x1 f low. didn't really even try for it. clearly fatiguing. guess I'm done.
First time trying snatch with new technique stuff. Significant breaking-in period but seemed to generally work out. Not my finest moments though.

CLEAN AND JERK
95 actually hit chest with bar and stopped. uhh. feel very weird after the snatches.
95x2 bar's almost too light. jerk loose.
135x1 f lost the CLEAN. I should've warmed up this more, it's all screwy transitioning in after the snatch.
135x1 bad, stumbled in jerk.
135x1 okay
155x1 better
165x1 threw back head on the jerk
175x1 ehh. big ol' knee slide.
switched to just cleans here, will work on jerks another time
185x1 weight's forward; ugly.
195x1 forward on the squat
185x1 vid. felt bad but looked a bit better. forward and bleh though. get those elbows out in pull and up in rack. vid http://degreesofclarity.com/misc/cro...85_2-14-09.mov

Seriously crummy stuff today.

POWER CLEAN AND JERK
For a bit of jerk practice.
135x1 PC and 2 jerks.
135x1 same. Ugly stuff.
http://degreesofclarity.com/misc/cro...35_2-14-09.mov

ONE-HANDED SNATCH AND CLEAN AND PUSH JERK
Just for a bit of cooldown and for fun. Clearly I can't lift for shit today with two hands anyway. Plus I wanted to see these on vid.

snatch R 65
snatch L 65
C&J R 65
C&J L 65
snatch R 95
snatch L 95
snatch R 95 for vid
C&J R 95 for vid
http://degreesofclarity.com/misc/cro...95_2-14-09.mov


STRETCHING

Light, just quads and loosened a little.
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