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Old 01-20-2007, 02:20 PM   #1
Elliot Royce
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Default Elliot's Log

Feel free to make suggestions. Basically, I'm trying to learn the O lifts with a coach so there should be 3 sessions per week of O lift practice plus trying to boost strength and endurance so I'll mix in CF sessions with the SS approach (as much as I can stand).

If anyone sees a more efficient way to train, please let me know. Also, if you recommend different programming (frequency, sets, exercises, rests, etc.), let me know.
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Old 01-20-2007, 02:24 PM   #2
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Default January 19th

Used the Starr 5x5 spreadsheet to try to get the weight progression right. I notice this is purely progressive and does not have the warm up vs. work set breakdown that SS uses. I finished it a lot quicker but wonder if I got enough done.

Magnificent Mobility - 20 mins. beginner (good stuff)

Back Squat
5x90#
5x125
5x145
5x165
5x185

Press
5x50
5x60
5x75
5x85
5x105

Deadlift (with pull)
5x162
5x182
5x202
5x222

I had to stop on the DL for time but could have done probably about 30-40lbs heavier.

Static stretching
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Old 01-20-2007, 02:29 PM   #3
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Default January 20th

Started with an hour of 3 on 3 hockey on a smaller rink. My legs were fried. Went straight to O lifting practice.

Back squats
2x10x45#
2x10x65

Front squats
5x45#
3x5x95#

First pulls
4x5x40k
3x5x50k
3x5x60k

Pulls
3x5x60k

1 Pull + 3 Hang Squat Cleans:
4x5x60k

Rack Jerks
3x5x50k

Coaching tips:

setup: stand up straight, pull back shoulder blades, squat to bar, drive your bellybutton to the bar, then push heels into floor

jerk: don't let rear foot turn out, keep elbows up to transmit power to the bar
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Old 01-23-2007, 06:59 AM   #4
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On further reflection, I think I'll just continue my log over at CF.
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Old 02-12-2007, 03:12 PM   #5
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Alright, I'm back. No one pays any attention over at CF. At least here, Yoon and Frank and Allen and I can compare notes.

My big accomplishment over the weekend was getting from 60kg to 85kg on the squat clean. This is particularly big since my PR on the front squat was only 61kg. I think I'm going to have to wait for the front squat to get a lot stronger before I can put big numbers up on the clean.

2/12/07:

Mag Mobility warmup
Front squat 5x20k, 3x5x43k
Hang clean 7x50k (I find it tough to hold onto the bar for long periods)
Squat clean
1 x 60
2 x 64
2 x 68
3 x 72
2 x 82

what's encouraging in a sense is that I'm power cleaning 82kg way up into the air (face level) and will probably be up to 100k pretty soon on a power clean. Now if I can get my front squat up and my coordination, I should be able to take the weights up. Of course, there's the whole jerk side to worry about too. I can currently only jerk 60kg, at least without feeling wobbly.

any suggestions are welcome!

Baby steps....
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Old 02-12-2007, 05:27 PM   #6
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I don't have anything constructive to say except that it would sure be nice if I could find someone here in Vegas who would work with me like Gary V is with you when I'm ready. Anyway, I think the fact that you're back logging here is good. I like being able to read logs of folks who are doing something that may be similar to what I'm looking at doing.
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Old 02-13-2007, 08:20 AM   #7
Yuen Sohn
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Elliot,
I was having some pretty frustrating stability issues with my jerk for a while.

What seems to have worked for me, so far, was the following:
- Scale the weights back to about 40-60% of my max. jerk. I had the coach or an experienced lifter really scrutinize my explosiveness and overall form (ESPECIALLY with foot positioning). With these lighter weights, I tried being as aggressive as possible and going as low as I could in the split. I must have done a gazillion reps over the past few months, haha.
2.) Devote extra time to warm-up. I find, in general, that when I devote a few extra sets/reps at light weight to warm up, I can better maintain overall form and stability at heavier weights.
3.) I'm not 100% sure, but I think some of the CrossFit training was beneficial, in particular the walking lunges and handstand holds. With regards to the handstand holds, it felt like I was 'activating' the correct muscles I needed in order to lock out and stabilize the bar overhead...I had been having issues with pressouts prior.

I'm sure your coach will know best, since he knows what he's doing and is the one seeing you lift. And you said it best, baby steps...

Last edited by Yuen Sohn : 02-13-2007 at 08:21 AM. Reason: typo
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Old 02-13-2007, 08:32 AM   #8
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Thanks Yoon. The lighter weights are a good idea. Right now, I'm facing a mental block about hefting a large amount of weight over my head. I had a similar mental block with front squatting during the clean -- just felt that I'd be crushed into the ground. As my front squat improved and I tried descending further with lower weights, the brain released the safety lock and it started to work.

I also have a fear of slamming my chin and kind of hesitate as I lift. This reduces force output, of course. Like you say, repetitions will grease the groove.

I've strained my groin playing hockey so I'm doing push presses and partial squat jerks (probably not the right term but instead of splitting you bend your knees).
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Old 02-13-2007, 09:05 AM   #9
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Push jerk is the term, as opposed to split jerking.

I saw on your log CF that you push pressed 130 for 5, that's only 2 pounds less than what you said you can do for your jerk? Or at least without feeling wobbly?

What really made the push jerk 'click' for me was this WOD from CF:

Five rounds for time of:
95 pound Shoulder press, 5 reps
95 pound Push press, 10 reps
95 pound Push jerk, 15 reps

It was like a lightbulb clicked on in my head during the workout. Well between my cursing of Crossfit and Coach G.
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Old 02-13-2007, 03:45 PM   #10
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Thanks Allen. I haven't really tried to max out on jerks yet so perhaps I can take it up. I took the push press up to 140# today (see below) so there is progress. I'll give that CF workout a try. Is 95# the right number? is there a break between sets?

SS hybrid program:

John Bott squat rehab:
8x13x45# (the first 5 are no sweat, the next 5 require effort, and the last 3 I'm screaming, each set. Next time it goes up to 10x13x45# followed by 13x13x45#!)

Push press:
10x45#
5x65
5x110
3x140 (fail)
2x140 (fail) - personal record

DB Bench press
10x40#
8x60
6x80
6x85 (PR - at least for the past 3 years)

Still have a cold but energy was good in the gym.
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