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Old 03-22-2010, 05:30 PM   #351
Emily Mattes
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2010.03.21
REST

Did contrast shower, rolling, ice bath, rest, rolling, contrast shower, rolling. Lower back feels a hell of a lot better now. The ice bath was a horrible, horrible experience but so beneficial I would totally repeat it every day if it didn't cost $10 worth of ice a pop.

2010.03.22
Sn HB: 35x3, 40x3, 45x3, 50x2, 52x2x2, 54x2
Sn pull: 65x3, 75x2
Sn pull (pause @ knee): 75x2x2
FS: 45x4, 55x4, 65x3, 75x3, 80x2, 84x2, 85x2x2

Alternating sets
Good morning: 30x10, 35x8, 40x8, 45x6, 48x6, 50x6, 53x6
Ring roll outs: 10 x 4 sets

NOTES
1) OK, snatching 54 from the high-bar position for a double went off without a hitch. Saturday I struggled snatching 53 from the floor. Somebody is not hitting her damn positions properly. :argh:
2) Was supposed to pause at knee for all pulls but forgot. Pulls felt easy.
3) As opposed to last week's total FS failure, this week went a lot better. Felt very light. Strongman training gets to stay in another week without my Oly coach abandoning me (he was pretty pissed last week when I missed the FS).
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Old 03-24-2010, 08:03 PM   #352
Emily Mattes
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Lifting is great, better and better. Clean eating is making a huge difference. I wish it would make a difference on the weight though. I'm clearly leaning out--I've taken 0.5-0.75 inches off my waist in the past three weeks--but though there's been fluctuations the actual weight has remained stable. This wouldn't be bad if I wasn't in a sport with weight classes. This experience is strange as when I half-ass my diet the weight drops, but now that I'm 95% clean the weight is chilling out. I could go back to half-assing it, but then performance plummets. Curse my freakishly mesomorphic body!


2010.03.23
HH Cl: 40x3, 45x3, 50x2, 53x1x6
Cl + FS + Jerk: 45x3, 50x3, 55x3, 60x3, 65x2, 68x2x2
Muscle Sn: 25x4, 30x3, 35x2x2, 40x2
Jerk BTN: 35x3, 45x3, 55x3, 60x2, 65x2, 68x2x3
RDL: 70x5, 80x4, 90x4, 100x4x2

Notes:
1) Ohhh those complexes suck. But found out my catching the bar forward is not from not finishing my pull, but from over-pulling and letting the bar crash on me.
2) First time doing muscle snatches. I've avoided them for fear they'd teach me to pull with my arms. Now doing them with some experience under my belt and the ability to use 'em properly, I can tell they're going to help with the third pull quite a bit.
3) Jerks were tiring due to tired shoulders from muscle snatches
4) Wanted to do three sets at 100 but gym closed

-------------------
2010.03.24 HEAVY DAY
DS: 35x3, 40x3, 45x2, 50x2, 55x2x3
Jerk: 35x3, 40x3, 45x2, 50x2, 55x2, 60x2, 65, 70, 75, 80, 85(f), 85, 87(f)x1x3
Box jumps: 29'' x 8
Broad jumps: 8 x 1 set
BS: 45x3, 55x4, 65x4, 75x3, 90x3, 90x2, 95x2x3
DB rows: 55#/side x 8/side x 3

Conditioning (all at once for time)
Sled weight does not include weight of sled. Farmer's walks were done with one 45# plate per hand. Basically held edge of plate until grip failed, then held plate hole on fingertips. Distances very approximate.

Sled drag: 160#x80' pulling backward, 160#x80' pulling forward
Farmer's walks: Holding plate edge x 160'
Sled drag: 135#x 80' pulling backward, 135#x80' pulling forward
Farmer's walks: Holding plate edge x 80', fingertips in plate hole x 80'
Sled drag: 135#x 80' pulling backward, 135#x80' pulling forward
Farmer's walks: Holding plate edge x 120', fingertips in plate hole x 40'
Sled drag: 135#x 80' pulling forward, 135#x80' pulling backward
Farmer's walks: Holding plate edge x 80', fingertips in plate hole x 80'
Sled drag: 160#x 80' pulling forward, 160#x80' pulling backward


NOTES
1) JERKED 85KG! 5KG PR! Almost got that 87, hence trying it. But at this rate of weight loss it's looking like I'll need to qualify for Nats as a 75+ which means a 70/90 split.
2) Squats were easy-breezy
3) Weight went down with DB rows from last week since I was doing them wrong
4) Just doing some sled drags/farmer's walks with plates for conditioning
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Old 03-25-2010, 06:26 AM   #353
Michael McKenna
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Good, good program. Good stuff.
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Old 03-26-2010, 05:41 PM   #354
Emily Mattes
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2010.03.25
REST

2010.03.26
HH Sn: 30x3, 35x3, 40x2, 43, 45x1x5
PSn: 35x4, 45x3, 50x2x3
Cl pulls: 75x4, 80x4, 85x3, 90x3x4
FS: 45x4, 55x3, 65x3, 75x3, 80x3x3

Started to do single-leg squats and then thought better of it after the first set--I was gonna hurt from them tomorrow and tomorrow's my heavier day.
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Old 03-28-2010, 05:46 PM   #355
Emily Mattes
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2010.03.26
Oly lifting
Sn: 30x4, 35x3, 40x3, 45x2, 48x2, 50, 55x1x2, 58, 60, 62(f), 62
C&J: 45x3, 50x2, 55x2, 60x2, 65, 68, 70, 75, 78(f)x1x2
BS: 45x4, 55x3, 65x3, 70x3, 75x3, 80x2, 85x2, 90x2, 95x2, 95x3, 90x2
Clean: Practicing with 45, then 55x2x3

Strongman
DL: 70x5x2, 80x4, 90x4, 100x3, 110x2, 115, 120(f) (no lockout), 125, 130, 137 (301.4#!)
Farmer's walk: 120#x40'x3, 175#x20', 175(f)x4, 150#x40'
Atlas stone to 46-47'' platform: 165#, 165#x2, 165#x3, 215#(lap)x3, 165#x(1+f+f)
Glute-ham raises: 8 x 3 sets
Lunges: 28kg KB/hand x 10 (5/side)

Conditioning
20 lunges (10/side), 15kg KB/hand
10 KB swings, 28kg KB
16 lunges (8/side), 15kg KB/hand
10 KB swings, 28kg KB
12 lunges (6/side), 15kg KB/hand
10 KB swings, 28kg KB

NOTES
Olympic lifting
1) Snatches felt great and culminated in a beautiful 62kg PR. It looked like a dream in the video.
2) Cleans were so-so, I discovered I'm letting the bar go forward and when talking with my coach and another lifter I realized I've been actively working against the feeling of the bar brushing against my leg where it's supposed to because I thought that meant I was bumping the bar out.
3) Squats felt good.
4) Practiced light cleans looking for the "brush"

Strongman
1) 300# DEADLIFT! It was ugly though. I'm ramping them down next week, I sweat. I just really, really wanted that.
2) Farmer's walks were tough, but given that the most I've done was 150# getting the 175# off the ground and for 20' was great. Couldn't repeat it, though.
3) Damn I lapped the 215# Atlas stone multiple times! Couldn't get my hips through to put it up though, all of the lifters there said I was just an inch or two of extension shy. Failed the last two 165# attempts because it got caught on the rubber edge of the platform, and on the very last rep I actually blacked out. Pretty nuts.
4) Did not realize I was strong enough to do GHRs!
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Old 03-29-2010, 05:28 PM   #356
Emily Mattes
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Another great lifting day today. Got 65 from the blocks over my head four times! Three of those times had it but missed it behind, overpulling and too much excitement about red plates.

2010.03.29
Sn BLK: 35x3, 40x3, 45x3, 50x2, 52x2, 54x2, 55x2, 57, 60x2, 63, 65x(f)x4
Sn pulls: 65x3, 75x2x3
Box jumps: 29'' x 8 x 3 sets
FS: 45x4, 55x4, 65x3, 75x3, 80x2, 85x2, 90x2, 90x(1+f), 90x2x2

Supersets of
Good mornings: 20x10, 30x10, 40x10x3
Hanging leg raises: 10 x 4 sets

Sprints: ~20-30m + walk back x 8

NOTES
1) Was ramped up by running late, snatches felt easy but a bit wild. Hence missing from behind.
2) Snatch pulls felt light.
3) Box jumps continue to get in my head so I can't go over 29''
4) Missed that 90 due to lack of focus
5) Hanging leg raises are more an approximation thereof than true leg raises

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

Crap I just realized my snatch from the blocks is once again 1kg more than my snatch from the floor CRAP.
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Old 03-30-2010, 06:57 PM   #357
Emily Mattes
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2010.03.30
HH Cl: 40x3, 45x3, 50x2, 53, 55, 58x1x6
Cl HB: 35x3, 40x3, 45x3, 50x2, 55x2, 60x2, 65x2, 68x2x2, 70x2
Muscle Sn: 25x4, 30x3, 35x2, 40x(f+2), 40x2x2
Jerk BTN: 35x3, 45x3, 55x2, 60x2, 65x2, 68x2x3
RDLs: 60x5, 70x5, 80x5, 90x6x3

NOTES
1) If I do not fix my issues with catching my cleans forward and overpulling so the bar crashes on me I'm going to have serious lower-back issues, because as it is right now cleans from anything but high-hang are just killing it.
2) Everything else felt pretty good.
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Old 03-31-2010, 06:46 PM   #358
Emily Mattes
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2010.03.31
DS: 35x3, 40x3, 45x2, 50x2, 55x(1+f+1), 55x2x2
Jerk: 35x3, 40x3, 45x2, 50x2, 55x2, 60x2, 65x2, 70x2, 73x2x2
Broad jumps: 8 x 3 sets
BS: 45x4, 55x4, 65x4, 75x3, 85x3, 90x2, 95x2, 100x2x2
Sprints: ~20m-30m + walk back x 8

No conditioning since I'm doing five days in a row this week.
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Old 04-01-2010, 08:25 PM   #359
Philip Stablein
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Your RDLs and pulls are higher than my training numbers. I think I need remedial hamstrings class...
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Old 04-01-2010, 08:55 PM   #360
Emily Mattes
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I am in constant remedial hamstrings class. I have no hamstring and all quad.

So I was supposed to rest today but dammit WORKOUT. Consider this all off-offical workout. Kept the weights light and focused on technique, finishing, and getting under the bar.

2010.04.01
HH Sn: 30x4, 35x3, 40x2, 45, 48x1x6
PSn: 35x4, 45x3, 50x2, 53x2, 50x2
PCl: 45x4, 55x3, 60x2, 63x2x3
FS: 45x3, 55x3, 65x3, 75x3, 80x2x3
DL: 85x5, 95x5, 105x6
Glute-ham raises: 10 x 3 sets

NOTES
1) Really, really emphasized finishing on snatches and cleans, and when I do it makes a huge difference.
2) With cleans, also focused on catching bar tight and not crashing
3) Deadlifts are a pathetic wreck. Part of my problem is my back, which I WAS proud of until my deadlifts, buckles as soon as I pull off the floor. I pulled 300#, but it was terrible looking. I'm switching to a Wendler program, figuring the relatively low intensity would help me focus on keeping my back tight, but it started rounding a little at 95. I don't know how I'm not rounding my back on heavy clean pulls but the pick for the deadlift and Atlas stones is causing such problems.

My back is tight during good mornings, my back is tight during RDLs, my back is tight during pulls, why doesn't it stay tight during deadlifts? Is there any good assistance work for this? I'm thinking of doing all of my deadlifts off of plates or something just to work on that bottom position--as soon as I get the weight off the floor it has always gone up sweet so far.
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