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Old 10-18-2010, 08:44 PM   #1
Fernando Mendoza
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Default Fernando's training log

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.
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Old 10-19-2010, 08:05 PM   #2
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Thumbs up 2010-10-19 Week 1 Day 2

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!!)
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Old 10-20-2010, 11:19 PM   #3
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Default 2010-10-20 Week 1 Day 3

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

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.
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Old 10-22-2010, 10:50 PM   #4
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Red face 2010-10-22 Week 1 Day 4

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.
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Old 10-23-2010, 05:07 PM   #5
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Default 2010-10-23 Week 1 Day 5

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
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Old 10-25-2010, 10:00 PM   #6
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Red face 2010-10-25 Week 2 Day 1

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
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Old 10-31-2010, 01:47 PM   #7
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Default From Week 2 Day 5

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
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Old 11-01-2010, 08:17 PM   #8
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Default 2010-11-01 Week 1 Day 1

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
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Old 11-02-2010, 06:57 PM   #9
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Default 2010-11-02 Week 1 Day 2

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.
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Old 11-03-2010, 11:01 PM   #10
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Thumbs up 2010-11-03 Week 1 Day 3

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
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