New Sport- Olympic Lifting - Page 3

Daniel Mays · 03-01-2009, 03:48 PM

Yeah. Just got a 30 second L-sit on my computer chair. Tough stuff! Gonna get a vid so you guys can tell me if my L-sit is actually one.

Ryan,

We were going to head out today, but roads were closed and things! I'm really stoked, bright and early tomorrow morning. Also looking forward to some heavy deads and cleans.

Train hard,

Danny

Daniel Mays · 03-05-2009, 05:27 PM

Daniel Mays · 03-06-2009, 04:19 PM

Deadlift

135x7
225x3 (Hand hurt like a BITCH where I have a pulled callous, but it decided to behave after this set)
315x .5
315x1
365x1 New Pr
375x2 New Pr for both. Previous max was 360.

Then I did a modified Jackie because the gym was closing.

500m
50 thrusters 45#
Couldn't find a pullup bar fast enough to knock out the pullups

500m - 1:41

Overall time ~4 min. Tough workout! Gonna try the RX when I have more time.

Happy Training

Danny

Daniel Mays · 03-12-2009, 06:17 PM

Deadlift

135x7
225x5
315x3
375x1
385x1 PR- 30 lbs in 6 weeks, my program seemed to work well at least. Almost had 2, broke floor but couldn't get it going. For one could probably get a little more, and was more mental today than physical.

Weighted Chinups 5 on the minute 30 #
4 rounds
3 with weight 2 w/o on last set

row 1000 meters: 3:45.

Weighted planks up to 135# for 30 seconds.

Overall changes from my program outlined:
Deadlift: 355-385
Weighted Chin Max: 55-75#
Pull up : 50 #-65#
Clean: 185(power clean)- 222#
Snatch: 95#-110#(This must change)

Clean was more of a function of using bumpers and just getting under it, but still, improvements nonetheless. Fun little program with less days in the gym. Looking forward to using a program built by the experts that will push my weaknesses a little more.

Daniel Mays · 03-14-2009, 09:01 AM

3/13/2009

Decided to hit the gym one last time Friday before starting PM workout Monday.

Press

Worked up to a heavy single.

NAILED 160#, which is 1x BW. Happy about that!

Front Squat
185x3
205x3
225x3
235x3 (PR!)
240x2 (almost 3!)

Good day all around, tore it up on some 40 second on 1:40 second rest rowing intervals to finish it off.

Later

Danny

Daniel Mays · 03-16-2009, 04:08 PM

First Day on PMenu Workout. Started on Bulgarian Cycle week 1.

Heavy Single Snatch

Worked up to 121#, more of a power snatch. OHS is limiting factor on this, it was easier to Power Snatch it than it was to do a single OHS after getting it up there. OHS going to get some action.

Clean and Jerk 85% 1x2

Used more sets near 85% to get practice. Really got under jerk MUCH better this time. Felt much easier to hold out when I dropped just about 4-5 more inches. Better reception of bar, but still needs work.

135x2
145x2
165x2
175x2

FS Heavy Single
155x3
222x2
231x1
253x f, got it up a couple inches but legs just seemed tired, probably from prior exercizes.

Planks
Front-, both sides, 3 sets of max. Challenging, got my form really dialed in, elbow actually was getting fatigued holding me up before abs went out.

Daniel Mays · 03-17-2009, 04:11 PM

Muscle Snatch Heavy single- Got 121#, same as snatch, good to know I got some in the tank once I get my form down. 2 OHS on top at 121# felt much better, just gonna be patient and keep drilling it.

165# C and J x 3 reps. Felt real good

3 Snatch 112#. Swinging bar forward so had to catch in power stance, working on form every day, 95# I had much better form, and as OHS catches up should be great!

20-15-10

PushBall
Pullup

3:45. Shoulders just giving out

Danny

Daniel Mays · 03-18-2009, 05:10 PM

Snatch up to Heavy single

134#. Power snatch, but I was much more confident at 110 and 121#. Working Overhead Squats before snatch from now on as that is limiting factor I feel. My pulling power is way higher than 134#. Still, PR by 29# from before Monday, Love PM workouts.

Clean and Jerk

185# x 2- 2nd Jerk was tough, amazing how tiring it is to do two squat cleans even though this isn't that heavy

FS Heavy Single

250# PR, leaned forwards, biceps paid for it, but pushed through and got it up

Met-Con was
4 rounds
200m row
10 KB cross chops(5 each side, switched from up and down each round)
Around 4 Minutes, man these are doozies!

Daniel Mays · 03-20-2009, 05:28 PM

3/20/2009

Warmed up with snatch practice up to 95#. 5 singles at 95#

Snatch Balance
95#x2x3

Still have to work on getting UNDER the bar, but it is getting better.

Power Snatch
115# x 1 x 3

Clean and Jerk
185# 1 x 3

No pullup bar for metcon, 15 KB swings 55#, 5 max effort jumps(no box worked out at home)

about 2 minutes.

Daniel Mays · 03-21-2009, 11:01 AM

Heavy Clean and Jerk

200# PR, Jerk was a bit of a pressout, still gotta work on GETTING under

Heavy FS
Worked up to 225# then jumped to 265# and failed, was just weary after all the snatches and general lack of sleep.

L-sits on my computer chair 3 sets of 30 seconds each

Still, glad I made it in to the gym.