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Old 04-16-2008, 05:56 PM   #11
Arien Malec
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Tuesday: travel day, had access only to the hotel gym, which didn't even have dumbbells. Arghh. Did tabata intervals on the cycle, and tried full out tabata pushups, but lasted three rounds before muscle failure.

Another miserable trip from hell -- canceled flight from Spartanburg, SC, tried to get back through Chicago, but missed the connection there, ended up in a dirty motel for 5 hours of sleep....

Wednesday: CA WOD
sn 85#x1x3
c&j 115#x1x3
bsq 195#x1x2

CA Metcon, did 3x (20 x 45# sandbag high pulls + 10 ring rows)

Last edited by Arien Malec : 04-26-2008 at 11:37 AM. Reason: CA, not CF
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Old 04-19-2008, 10:00 AM   #12
Arien Malec
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Thursday: felt like a total klutz on the snatches. Banged up my knee, dropped the ridiculously light weight, etc. C&J was fine.

Today:
sn: same deal as Thursday. Gave up and did power snatches, hit a PR of 115, but it was ugly....
c&j: couldn't jerk 145. Arghhh.
fs: hit 195, missed 205 three times

Not my day, not my cycle. Hit PRs in fs (195#), pp (130#), nothing else...
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Old 04-21-2008, 07:36 PM   #13
Arien Malec
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After feeling like a total klutz, I figured I needed more coaching. Given that I had absurd amounts of PTO accumulated at work, and that I'm fortunate enough to live near where Jim Schmitz trains, I went that route.

A brief aside -- in many countries, someone who was three time Olympic weightlifting team coach would be treated like a hero and live off a pension. In the US, I can pay $50 a session to get training under his supervision, and he's still working out if he'll be able to go to see the Olympics this year.

His current incarnation of the Sports Palace is underneath a somewhat uninspiring bodybuilding-style gym. In the basement, weightlifting heaven. Just don't jerk into the pipes.

As you'll see, Jim is a firm believer in volume, and lots of it...

He wanted to try split and squat style lifts with me, to see what I do best with. My flexibility has increased quite a bit over the past year or so, so I think he's wavering a bit between the two styles, so I tried both out.

(all weights in kg)
ps+split each leg + sn: 20, 30. ps+sn: 40, 47.5, 50. ps+split sn: 40, 45, 47.5
pc+split each leg + cl: 40. pc + cl + j: 50. c&j: 60, 60, 62.5
chp: 70x2x2
cdl: 80x2, 90x2, 100x2
j: 40x2, 50x2, 55, 57.5, 60, 60, 60
fs: 50x5, 60x4, 65x3, 70x2, 75, 77.5 (Jim loves his pyramids)
Then he had me do split snatch and split clean drills at light-med weight
Then, alternating lunges and front squats at light weights, until I was on the verge of begging to quit...

Going back Wednesday, then Monday and Wednesday next week, working out at home Saturday. I'll slip in some metcon Tuesday and Friday.

Last edited by Arien Malec : 04-23-2008 at 05:27 PM. Reason: Got Jim's rates wrong -- still good
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Old 04-23-2008, 06:54 PM   #14
Arien Malec
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Didn't slip in metcon Tuesday -- too sore and fried. Not used to the higher volume workouts.

Jim started me today on a press/jerk workout to improve on my ability to lockout. Having problems, especially on the right side (probably because of an injury I had 3 years ago on that side).

mp+pj+j 40, pp+pj+j 50, pj+j 55, j 60

Then did what Jim called jerk balances, but are more like tall cleans and snatches. Basically, you get in a 1/2 split stance, and quickly move into the fully locked out position.

jb: 40x2x3

ps+hsn+sn: 40x3 sets
pc+hcl+cl: 55x3 sets
split snatches (l&r) 35x2 sets
split cleans (l&r) 55x2 sets

chp: 70x2x2
bs: 60x5, 75x4, 85x3, 90x2, 95, 100f, 100
press: 30x5, 35x4, 40x3, 42.5x2, 45

Not fried as much as Monday...
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Old 04-26-2008, 11:36 AM   #15
Arien Malec
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Still no metcons -- it's taking all the eating and sleeping I can do to recover.

Jim wanted me to train Saturday but skip squats to be fresh for a training session Monday. I have a pathological need to squat 3x/week, so I split the workout into two into what seemed like a sensible scheme...

Friday:
sn: 20x2, 30x2, 40x2x2, 45, 45, 45
c&j: 42.5x3x2, 52x2, 57, 60, 60, 60
cdl: 70x2, 83x2, 90x2
fs: 61x2, 70x3x3
ghd situps: bw+24kgx6x3

Saturday:
pj+j: 40x2 sets, 45, 50x3 sets (right arm starting to get sore, working hard on lockout)
hang split sn (r&l): 20, 30, 35, 35, 35
hang split cl (r&l): 40, 50, 55, 55, 55 (starting to get really tired)
press: 30x5x3 (light for the muscles, heavy for the mind)...

That was mentally tough to do, even though all the weights were pretty light.
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Old 04-28-2008, 10:16 AM   #16
Arien Malec
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Sunday: hiking, including 55# son steep hill carries.

Some people consider sandbag carries to be a superior strength and metcon exercise due to the unstable, shifting loads, but kid carries are the ultimate in this regard.
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Old 04-29-2008, 09:09 PM   #17
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Monday:
s: up to 47.5x2x3. Jim likes doubles, and I can see why. The first one pulls easily, the second one requires good technique:

http://www.ironmind.com/ironmind/ope...ts/lifts9.html

pc+j: up to 57.5x2x4
shp: 40x3, 50x3, 55x3, 57.5x3 (I can pull 57.5 to my sternum reasonably easily, but can't snatch it yet -- clearly technique limited here).
jb: up to 47.5x2x3
bs: 60x5, 75x4, 85x3, 90x2x3, 80x5 (felt heavy...)
HsplitCl: up to 50x2x3
standing ab wheel: 3x8

Wiped... The cumulative fatigue of Friday, Saturday, and the hiking Sunday hit hard...
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Old 04-30-2008, 05:40 PM   #18
Arien Malec
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Wednesday:
pj+j: 40, 50, j: 55x2, 61x1+f, 61, 61x2
jb: 45x2x3
ps+hs+s: 20, 30, 40, 43.5x3 sets
pc: 42.5x2, 55x2, 66x2, 68x1+f, 68x2x2 (2RM PR)
fs: 61x3, 75x3x3
Felt good, so
cdl: 75x3, 85x3, 95x3
max pullups: 3, 3, 2 (getting worse -- what's up?)
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Old 05-03-2008, 10:04 AM   #19
Arien Malec
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Saturday:

BS – 50x10, 60x7, 70x5, 80x3, 85x3x3, 60x10
I think the thought here is to destroy my legs and develop a sense how to make the lifts with nothing in the tank.... I snuck in an extra rep per set in the penultimate set. Probably not smart, but I have a sense that, being basically unfit for this sport, I've got to make up for it by working extra hard..

P&SS – 30x3x3, 40x2, 42.5x2x3
First time I've been more stable in the upper body than the core and lower body in the bottom position of the snatch. Started out dropping the bar, got more stable in later sets.

P&SC&1J – 40x3x3, 50x2, 57.5x2x3
Mentally harder than physically. Soft in the lock out the last couple of sets.

SHP – 40x3, 52x3x3

Wasn't in my prescribed routine, but inspired by the last PM, I snuck in:
RDL - 70x8x3
(again, more stubborn than smart)

Press – 30x3x10
(missed the last set)

Weighted sit-ups: 3x6 with 24kg

Worked out in the morning before food, came in, mixed up a shake with a can of light coconut milk, blueberries, walnuts and milk, and drank it down. Still hungry...
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Old 05-07-2008, 04:55 AM   #20
Arien Malec
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Monday: Travel day. Did a seat of the pants IF, due to catching a plane at 6am, and having a short connection. Ate at 6 pm Eastern, so 3 pm Pacific.

Tuesday: went over to Inner Strength Crossfit in Smyrna, GA. Friendly gym, doing Elizabeth. Saw some dangerous looking cleans -- people without the flexibility to get the elbows around and up on squat cleans should do power cleans + front squats instead....

Jerk balance: sets of 3 up to 95#
Jerk: worked up to 135# single, messed up and added 20#s, almost hit 155# which would have been a PR by 10#.
ps+hs+s complex: worked up to 95# for 3 sets, tried at 105#, but was beat.
pc+hcl+cl complex: worked up to 145# for 3 sets
ohs: triples, worked up to 125#
rdl: 155#x8x3 (was very sore last couple of days so stayed at the same weight. Feeling good today)
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