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Old 05-30-2010, 05:06 AM   #151
John Filippini
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2010.05.29
Snatch: 75(f), 75, 75, 80(f), 75, 80, 80, 82, 85(f)
Clean: 90, 95, 100, 100, 105, 110, 105(f)
Experiment with yoke walk (1 time)
Shot Put lesson (~10 throws)

Notes:

1 - Snatches were slow to warm up, but felt great once I got going. Very strong first pull meant for good lifting overall.

2 - Same idea with cleans. Strong first pull led to very snappy turnover. At 110 I rounded out a lot receiving it though, also why I missed the last 105.

3 - Glad I tried the yoke walk, but not sure that's really my event.

4 - Shot put was crazy fun though! Not very good at it, but then again, first day ever.
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Old 05-30-2010, 08:17 PM   #152
Emily Mattes
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Yoke is fun, painful fun, like Strongman stuff in general: bruising and scratching and injuring yourself while manhandling heavy weights for good times!
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Old 06-02-2010, 08:40 AM   #153
John Filippini
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2010.06.01
Push Press: 10x72, 10x77, 10x73, 10x70
Back Squat: 10x137, 10x130, 10x123
Bench Press: 10x66, 10x68, 9x65(f10), 7x62(f8)
Press: 2x9x40(f10)

Notes:

1 - Push press went much better than last week, 7kg PR for 10.

2 - Squat went decently, also a 7kg PR for 10.

3 - Bench also moved up a bunch (6kg for 10), but then went through massive triceps burnout the rest of the workout.
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Old 06-04-2010, 07:09 AM   #154
John Filippini
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2010.06.02
HB Snatch: 5x65, 5x70, 5x72, 3x75(f4), 5x68, 5x63
Snatch DL: 10x95, 10x105, 10x100, 10x95
RDL: 10x125, 10x119, 10x113
Shrug: 10x165, 10x175, 10x166, 10x158

Notes:

1 - Had to go before I had time for rows or pull ups.

2 - Snatches felt great, other than the fact that I gave myself a serious bruise on my pelvis - possibly pushing my hips through too much?

3 - Deadlifts were all from a dead stop, and I'm told position looked good. I'm amazed at how fast my body seems to have adapted to this.


2010.06.03
Push Press: 3x10x69, 10x66, 10x62
Back Squat: 2x10x123

Notes:

1 - My right ankle was severely acting up in squats today, to the point where I just had to stop the squats. It was already 8:30, so I had problems motivating for the rest of press day. Need to attempt to video my squats to see what I'm doing that's aggravating that ankle.
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Old 06-13-2010, 04:11 PM   #155
John Filippini
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Ok, definitely gotten terrible at updating this log...


2010.06.05
Snatch: 3x1x75
Clean: 3x1x90
Front Squat: 2x130, 2x137, 1x145(f2)


2010.06.08
Hang Snatch: 3x2x65
Snatch DL: 10x110, 10x120, 10x114, 10x108


2010.06.09
Push Press: 2x10x60, 7x60(f8)
Squat: 10x130, 9x130(f10)
Bench Press: 3x10x66


2010.06.10
Hang Clean: 2x5x80
Clean DL: 10x145, 10x155, 10x140, 10x125


2010.06.11
Snatch: 70, 75, 75, 80, 80, 82, 82(f), 82
Clean+Jerk: 85, 90, 3x1x95


Notes:

1 - Shoulder and ankle problems reached a peak at the beginning of this week, causing me to bail on the heavy push day completely.

2 - However, others came to the rescue to solve both problems. My trainee actually taught me a few things about ankle rehab from her days as a marathoner, and my ankle feels a billion times better. Trying to coach someone with shoulder mobility issues led me to tell him to "put his elbows out". This got me thinking about my overhead position too, and voila - I now know how to engage the posterior of my right shoulder. It also feels on the fast track to recovery, and was able to jerk for the first time in weeks.

3 - While that was all going on, managed to pull some great numbers in both deadlifts, teaching me a thing or two about engaging my hamstrings and lats to keep in good position. Snatch DLs at 120 were apparently great, and I only broke down on the last two reps or so at 155 with Clean DLs (had observers for both).

4 - Managed to hit some respectable numbers in snatch given the volume I've been on, and managed to jerk decently for the first time in quite a while. Volume moved down to 5s after this, and I am very excited.
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Old 06-20-2010, 01:24 PM   #156
John Filippini
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2010.06.14
Power Jerk: 5x80, 5x76, 5x72
Back Squat: 5x145, 5x155, 5x147, 5x140
Push Press: 5x80, 5x76, 5x72


2010.06.15
Hang Snatch BKn: 3x60, 3x65, 2x70(f3), 3x70, 3x66, 3x62
Snatch DL: 5x125, 5x135, 5x128, 5x120


2010.06.16
Power Jerk: 3x5x72, 5x65, 5x60
Back Squat: 3x5x140, 133(f)
Bench Press: 5x70, 5x75, 5x79, 2x84(f3), 5x75, 5x70


2010.06.17
Hang Clean BKn: 3x95, 3x90, 3x85
Clean DL: 5x160, 5x152, 5x145


2010.06.19
Snatch: 3x50, 2x60, 70, 75, 80, 85(f), 85, 4x90(f), 90
Clean+Jerk: 2x70, 80, 90, 100, 105, 110(1+f), 110(f), 110
Front Squat: 4x70, 3x100, 2x120, 1x130(f2)


Notes:

1 - Weekly updates seem to fit better into my schedule.

2 - First week of 5s, but came down with an awful head cold, so some things kinda went to hell. Started feeling off Tuesday night, it really hit home Wednesday, by Thursday the gym was the only thing I was dragging myself out of the house for. Didn't start to feel better until Saturday, pretty solid by today (Sunday).

3 - Even so, set a fairly good baseline for the next two weeks to improve on. All of my 5RMs were a little over my 10RMs from the first weeks, which was a legitimate relief given how crappy I felt.

4 - Power jerks feel slow. Not sure why, possibly just that the hip depth is harder to hit in this position than a split.

5 - Shoulder continuing to improve steadily.

6 - Ankle/calf pains came back with a vengeance this week. Getting through the sets across on Wednesdays BS was an act of sheer will, and I couldn't get through the back off sets at all. Also think that I'm a little slower on the clean at the moment because of pain in the bottom receiving position.

7 - All in all, very happy with training this week, all things considered. Snatches just keep feeling better and better. Had some trouble at 90kg, but every single miss was close enough to warrant another attempt. Need to get more comfortable with cleans, fairly certain jerks will follow naturally.
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Old 06-26-2010, 08:24 AM   #157
John Filippini
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2010.06.21
Power Jerk: 5x80, 5x85, 4x90(f5), 5x80, 5x75
Back Squat: 5x145, 5x137, 5x130

2010.06.22
Hang Snatch (BKn): 3x70, 3x75, 2x80(f3), 3x70, 3x65
Snatch DL: 5x130, 5x150, 5x143, 5x135
Pull Ups: 3x5x10kg

2010.06.23
Power Jerk: 2x4(f5)x77, 5x77, 5x74, 5x70
Back Squat: 3x5x130
Bench: 5x82, 5x77, 5x73

2010.06.24
Hang Clean (BKn): 3x90, 1x100(f2, f3), 3x94, 3x90
Clean DL: 5x165, 5x157, 5x150

2010.06.26
Snatch: 70, 75, 80, 85(f), 85(f), 85(f), 70, 75, 80, 90(f), 90(f)


Notes:

1 - First four days of training were great, last one was not. Might not have rested properly enough, also might not have been taking intelligent jumps. Either way, not fun.

2 - Ankles feeling better, shoulder no problems at all anymore. Now my groin has been feeling funny. Nothing big, no pain, just feels like the muscle shifts a little sometimes in the bottom position and such. I'll keep an eye on it.

3 - Not many other real comments. Squats were a little lighter to work on form, deadlifts hit new PRs and kept my back still steady. Did weighted pull ups for the first time ever.
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Old 07-02-2010, 06:58 PM   #158
John Filippini
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2010.06.28
Power Jerk: 5x85, 3x90(f4), 5x80, 5x75
Back Squat: 5x150, 5x160
Push Press: 3x5x70

2010.06.29
Hang Snatch (BKn): 3x50, 2x60, 2x70, 80(f), 3x70, 3x75, 2x80(f3)

2010.06.30
Power Jerk: 3x5x75, 5x72
Back Squat: 3x5x145, 5x137, 5x130
Bench Press: 5x79, 5x84

2010.07.01
Hang Clean (BKn): 3x80, 2x90(f3), 3x95, 3x100, 1x105(f2,f3), 3x95, 3x90

2010.07.02
Snatch: 70, 75, 80, 85(f), 3x50, 3x50, 85, 90, 95, 98(f), 98(f)
Clean+Jerk: 80, 85, 95, 105, 110(1+f), 114(1+f), 114(f)
Front Squat: 2x110, 2x120, 2x130, 2x140, 1x145(f2)


Notes:

1 - End of volume phases! Now semi-rest week during ECG Weightlifting Camp where I'm doing my USAW 2 course, then 3 weeks of 3s, a peaking week, then taper for MD State Games.

2 - Hitting PRs again! Added 2kg on snatch (coolest), 3kg on FS double, 4kg on clean triple (yes I'm counting it, they're from a hang below the knees for heaven's sake) and 2kg on bench for 5 (never done it before, gets notice for novelty).

3 - Ankles, shoulder, and hip all seem to be pretty much entirely recovered at this point. Pretty cool.

4 - Noticed testing C+J that my power in jerks are WAY up, but my foot position in the split is now atrocious (small wonder).

5 - Clean testing went well in general, especially given how crappy they've felt for so long.

6 - Tuesday was my first experience with really just being too busy coaching to lift well myself. Snatches were a little weird, and just didn't have it in me to do the deadlifts.

7 - Thursday was the best clean day I've had in months. Decided not to do deadlifts because I was testing the next night and wanted to take advantage of it.
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