Emily's CA WOD/Olympic Lifting/Whatever Log

[Emily Mattes]

2009.02.27
Suck ass max squat day suck!

2009.02.28-03.02 Work-induced rest.

2009.03.03
Dynamic stretching
Olympic lifting
DS: 25x4, 30x4, 35x3, 40x3, 45x2x2

Snatch (K): 25x3, 38x3, 33x3, 38x2, 41x2, 43x1, 44x1

Snatch pulls (K): 40x4, 45x3, 50x2, 45x3, 50x2

BS: 50x5, 60x4, 70x3, 80x2 (fail on 3rd rep), 75x3x2

Metcon - No watch
3 rounds of
20 DB power snatch, 35#, 10/arm
20 jumping pull-ups

2009.03.04
Dynamic stretching
Olympic lifting
C&J (K): 35x3, 39x2, 45x2, 52x1 - UGLY and dropped weight to try to get back into groove. So then 35x3x3, 39x(3+2), tried again with 45 and 50, not happening. Just wasn't able to get the feeling right, dunno.

Clean pulls (K): 52x4, 60x3, 65x2, 60x3, 65x2

FS: 44x5, 51x4, 60x3, 68x2 (fail on 3rd rep), 65x3x2

Assisted pull-ups (feet on bench, 8th rung), max sets: 6, 5, 3, 3

-----------

So much for Emily's magic recovery powers. 70-80 hour workweeks at a stressful restaurant job plus being sick plus utter nutrition failure has pretty much eliminated my excess energy. I'm trying to get food back on track, at least, but it's a struggle. Anyway, the results are clear, the past two lifting sessions were just terrible and my max squat day was a joke despite the squat cycle going great.

Anyway, losing computer access tomorrow until Sunday so no updates until then.

[Brandon Oto]

Emily,

You ever video your lifts? I'd love to see.

[Emily Mattes]

I took a deadlift video once! I should video some recent lifts--my camera has a video option but my memory card is incredibly small.

I have a workout (maybe two) to add, but haven't done much since Thursday because of work hours. Now I'm away from home until Tuesday or Wednesday so won't be at the gym for a bit.

[Emily Mattes]

High-hours job is over, so, more time for lifting!

2009.03.05-09 Nada due to job

2009.03.10
Dynamic stretching
Olympic lifting
Snatch: 25x3, 28x3, 33x3, 38x2, 40x1, 42x1, 46xfail a billion times because each time I ALMOST MADE IT so I tried again, 40x1

C&J: 30x2, 36x2, 42x2, 48x1, 51x1, 54x1, 57x1

RDLs (clean grip): 55x4, 60x3, 68x3, 75x3x2

Metcon - 5:28.90
15-10-5 of
DB swings, 65#
Box jumps, 27.5''

Lifting felt as good as it's felt in two weeks. Still not up to the crispness and speed of pre-job, but better. Might have something to do with a few full nights of sleep and no work.

[Emily Mattes]

2009.03.11
Dynamic stretching
Olympic lifting
Heaving drop snatch: 25x4, 30x3, 35x3, 40x3, 45x2, 48x2

Snatch: 25x3, 30x3, 35x2, 38x2, 41x1, 43x1x3 (failed all), 35x1

C&J: 35x2, 42x2, 48x1, 51x1, 54x1

FS: 43x4, 51x3, 60x3, 68x3, 68x1 (fail on 2nd rep)

Felt crisper at beginning but burned out quickly. Tired and very low energy by the end of the workout. Chalk it up to continuing to recover and problems eating/drinking enough since the weekend--I've been averaging about one half-meal a day until today when I managed a meal-and-a-half.

[Emily Mattes]

2009.03.12
Dynamic stretching
Lifting
Military press, conventional: 20x4, 30x4, 38x4, 39x4x3

Barbell rows: 20x5, 30x5, 33x5x3, 34x5
Kept weight low to work on engaging my back muscles.

DL: 45x5, 57x4, 67x3, 75x2, 86x2, 95x3, 90x3x2 (had to switch to mix grip at this point)
Still have massive form issues, it's frustrating. I need to work my grip a lot more too. I'm going to switch to lower weight and 5x5 for my work sets simply to start getting the movement down better; trying to go heavy is an exercise in frustration.

Metcon
10x
70-80m sprints
70-80m walk backs

A running coach saw me doing these at the gym and gave me a few tips. He ran with me for one of the sprints and said I was faster than I looked! Yes! I no longer suck as much as I look like I suck!


2009.03.13
Dynamic stretching
Olympic lifting
Snatch: 25x3, 30x3, 33x3, 36x3, 38x3, 38x2, 35x2, 37x2x2, 39x2, 42x1, 43(f), 37x2

BS: 40x5, 53x4, 65x3, 75x2, 85(f)

Feelings of weakness continue! Did a lot of form work. Wanted to do more for workout, including a metcon, but my ride partners cut their workout short since they're competing in the developmental meet tomorrow and didn't want to wait too long for me. Sucks--will work in the metcon tomorrow, I guess.

[Emily Mattes]

2009.03.14
Dynamic stretching
Olympic lifting
Developmental meet day. Did not go for PRs, since I knew I was going to suck. Worked my snatch up to 41, failed at 43.5, and my C&J to 57, failed at 61. Slow. Slow slow sloooooow. Metcon afterwards.

Metcon - No watch
4 rounds of
200m row
10 DB cross-chops (5/side), 45#

[Liam Dougherty Springer]

Hey Emily don't be so hard on your self your log shows dedication and strength. Are you sleeping/eating enough? (just notice frustration and feelings of weakness posted) Keep it up! your work is inspireing to me... I have got to get a coach

[Emily Mattes]

Thanks for the support, Liam. You've got it, I haven't been sleeping or eating enough. Last week unemployment and a break-up came at the same time, so sleep and food intake have both been less than ideal. I'm working on both, yesterday I managed enough calories and started melatonin again. Hopefully I'll see improvements soon.

2009.03.15
~1 hour yoga

[Emily Mattes]

2009.03.16
Dynamic stretching
Olympic lifting
DS: 28x3, 33x3, 38x3, 42x2, 48x2

Snatch: 25x4, 28x3, 33x3, 37x2, 39x1x6 (1 min rest between sets)

BS: 45x5, 56x4, 63x3, 72x2, 77x2x6 (1 min rest between sets)

RDLs: 55x5, 65x5, 70x4, 75x4, 85x4
My RDLs are getting easier than my deadlifts. My lack of deadlifting ability is getting pretty ridiculous.

Jerk drives: 55x4, 65x4, 70x4, 70x3x3

Rows: 30x5, 35x5, 30x5 (focus on form), 32x5, 34x5
Corrected row form finally! I'm jerking up too much at the top, not keeping the movement controlled.

Metcon - No watch
3 rounds of
15 jumping pull-ups
5 box jumps, 26''

LONG WORKOUT TODAY. I just kept adding stuff. Felt good, though. Things are feeling snappier, getting back in the groove.

------------------------

2009.03.17
WORKOUT
Dynamic stretching
Olympic lifting - Technique day!
Shrug + Hang snatch + Snatch (K): 25x1x5

Shrug + Hang power snatch + Power snatch (K): 28x2x2

Power snatch (K): 30x3x2, 30x5, 30x3

2 Power snatch + Snatch: 30x1x3

C&J (K): 35x(2+1)x2, 38x(2+1)x2, 41x(2+1)x2, 45x(2+1)x2, 48x(2+1)x2

FS: 45x5, 50x4, 60x3, 66x3, 67x3, 68x3


I need to do more power snatches! Could definitely feel where I was slow as I was doing them. I've avoided them for a long time because I had such problems learning to squat snatch, but now that I'm comfortable with it I should practice my speed.