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Old 02-13-2007, 05:54 PM   #11
Allen Yeh
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Just the breaks as you would use in any other workout like that. 95#'s was what was prescribed but scale to your ability. To give you a glimpse of what I was at approximately at the time I think I finished the entire workout in 19 minutes, at the time my shoulder press for 5 reps was probably around 135 maybe 145.
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Old 02-13-2007, 09:53 PM   #12
Allison Barns
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Quote:
Originally Posted by Elliot Royce View Post
.
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 been told repeatedly that "everyone" hits their chin once. Well, I hope just once.....my turn came last night while working on my jerk. I didn't have any weight on the bar and luckily I really just bumped my chin. I just have a bruise and it's really only on the inside of my lower lip. A bit embarrassing? Yes. A rite of passage perhaps? Good luck and be good to your chin!
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Old 02-14-2007, 05:51 AM   #13
Elliot Royce
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A chin I can deal with, I guess. I have a tendency to stick my tongue out when concentrating - that's what really worries me. Maybe I should wear a mouthguard...

Sounds like your body will remember the experience and adjust, Allison. Good luck!
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Old 02-15-2007, 02:26 PM   #14
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2/15/07 - rest day yesterday, quick gym session today for O lifts. Two PRs today - the nice thing about being a novice.

Mag Mob -10 minutes (great warmup for lifting)
Front squat - 5x20k, 5x43k, 5x43k, 5x45k

Hang Clean - 3x50k, 2x50k (somehow I just don't like hang cleans, wears out my forearms, I prefer to do the full lift -- is that wrong?)

Squat Clean - 1x50k, 1x70, 2x80, 1x85(fail), 1x85, 1x88k (PR)
I still rack way too high off the ground after pulling the bar nearly chest high. On the other hand, my front squat isn't strong enough to catch the weight in a deep squat.

Push Press - 5x50k, 2x70k (PR)

Hockey game tonight.
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Old 02-16-2007, 07:10 PM   #15
Elliot Royce
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2 hours O lifting instruction...didn't note each lift but highights were:

Front squat - 80kg (PR)
Push press - 82.5kg (PR)
Hang clean - 70kg (PR)
Squat clean - 85kg, failed on 90kg attempt

Overall, an excellent session. Front squat jumped 20kg and other lifts were strong as well. Key was really getting low under the bar. Hang cleans in particular helped to teach this, I'm sure the days of my 10-20kg increments are going to end soon but for now, I'll enjoy it!
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Old 02-19-2007, 12:38 PM   #16
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02/17/07 - 1 hour 3 on 3 hockey, then rest for the day
02/18/07 - hockey game
2/19/07 - Starting Strength type day

Mag Mob
Back squats - 10 x 13 x 45# (rehab program)
Trap pulls - 10 x 60k, 8 x 135k, 8 x 145k
DB BP - 45# x 10, 55# x 20, 55# x 20, 55# x 12
Ab Machine - 13 x 70#
Stretching

The squats are still difficult but I'm doing more than I did at the start of the rehab program so there is progress. The light weight makes it easier to focus on good form.
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Old 02-20-2007, 10:52 AM   #17
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Hockey practice
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Old 02-21-2007, 02:16 PM   #18
Elliot Royce
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O lift practice:

front squats 6x20k, 4x50k, 3x60k
hang clean 3x50k, 3x50k, 2x50k, 3x50k, 1x50k, 2x50k
squat clean 1x50k, 1x80k, 1x85k, 1x87k (PR), 1x90k(fail) - the heavier cleans were all power cleans. As the weight goes up, I get scared to squat. Since my front squat PR is 80kg, it's not surprising.
DB BP - 10x45#, 10x75#, 7x90# (PR, at least for past 3-4 years)

The O lifts were all below my PRs except for the squat clean. Without my coach around, I'm a little more cautious.

still have this stupid cold -- has been around for 2+ weeks!
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Old 02-22-2007, 02:29 PM   #19
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Today was a shoulders-type day to help on the jerks since I had worked front squats and cleans yesterday and wanted to save my legs for a hockey game tonight.

I tried Allen's suggestion on the CF 5 x (5xshoulder press, 10xPP, 15xPJ). I got part way into the first set and clobbered myself on the jaw. Fortunately I had the safety bars in the squat rack and just dropped the bar. I figured slow and steady might be safer.

Shoulder press 5x95#, 5x95, 7x95, 3x95 (behind the neck)
Push Press 10x95#, 8x95, 5x115, 5x135, 4x135
Tricep extensions (just to fill the time!)
Magnificent Mobility
Stretching

No personal records today but repetition on the shoulder should help with the jerks.
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Old 02-24-2007, 06:13 PM   #20
Elliot Royce
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2-1/2 hours lifting with my coach -- great to get this type of encouragement and instruction.

Warmed up with front squats, moved to first pulls and hang cleans, then squat cleans (although they were more power cleans given that whenever the weight gets heavy, I don't squat). We tried a new start position which helped a lot.

New PR in:

front squat: 88kg
power clean: 90kg

what's pretty clear is that I am limited now by my front squat because I am cleaning the 90kg to a height of at least 5 feet. I should be able to pull 120-130kg to waist height if I can catch it in a squat.
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