Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Training Logs

Reply
 
Thread Tools Display Modes
Old 02-26-2007, 08:37 AM   #21
Elliot Royce
Senior Member
 
Elliot Royce's Avatar
 
Join Date: Dec 2006
Posts: 317
Default

2/25/07:
Back squats - 5x12x50# (continuing the squat rehab program)
DB BP - 10x55#, 17x55#
Trap pulls - 10x135#, 8x225, 8x295, 6x325, 6x345
Ab chair - 15x70#, 10x70, 7x70

I had to cut this short so not the best workout. Amazing to think that some people are C&Jerking the weight I was doing trap pulls on.
Elliot Royce is offline   Reply With Quote
Old 02-27-2007, 03:32 PM   #22
Elliot Royce
Senior Member
 
Elliot Royce's Avatar
 
Join Date: Dec 2006
Posts: 317
Default

Following my coach's O lifting homework:

Front squats (warmup) 3x5x95#
Clean & jerk: 5x50k, 3x50k, 3x54k, 3x58k
Pulls: 2x80k, 3x90k
Front squat (heavy): 1x70k, 3x80k

Several problems: first, for whatever reason, this just took a while and I didn't even get everything done. Is 50 minutes enough to do O lifting? It takes me like 20 minutes just to warm up the wrists enough. Second, I forgot to split on the jerks so I did my own lift -- the clean and push press. Third, every time I racked it, my pinkies came off, which made pressing impossible until I reracked it with my full hand. And finally, I had some martial artist 6 feet away doing kicks on a bag - very distracting. Of course, he was probably saying, who is the moron who keeps dropping the weights?
Elliot Royce is offline   Reply With Quote
Old 02-28-2007, 01:57 PM   #23
Elliot Royce
Senior Member
 
Elliot Royce's Avatar
 
Join Date: Dec 2006
Posts: 317
Default

http://www.crossfit.com/discus/messa...350/37405.html

Link to two videos from the weekend. Getting under the bar remains an issue!
Elliot Royce is offline   Reply With Quote
Old 03-01-2007, 06:32 AM   #24
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

Elliot,

Great stuff on that PR! I didn't know if you prefer a post here or Xfit.

Oh and thanks for doing it in mpg, the thing I don't like about youtube and those sites is I can't slow the video down.

Here are somethings I saw:

Power Clean:
-Good start position, I know you've been really trying to work on the flexibility.
-Keep the bar closer to your body, as you break knee level it the bar seems to only get farther away from your body.
-Great extension! Only thing here is that your arms seem to be bending early but loking good at the top.
-Catch - Your feet moved back making the catch at the top more difficult than it needs to be, so the combination of the bar being more in front of you than needed along with your body moving back at the same time, you make the catch a lot more difficult because then you have to lean forward to catch the bar. Also try to "stick" the catch more.

Front squat:
-Great job on breaking depth!
-Keep the elbows up!


Great video's Elliot! Congrats on the PR!
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 03-01-2007, 08:26 AM   #25
Elliot Royce
Senior Member
 
Elliot Royce's Avatar
 
Join Date: Dec 2006
Posts: 317
Default

Thanks for the feedback. Yes, flexibility is an amazing issue but the progress has also been amazing. You should have seen me at the beginning! What do you mean by "sticking" the catch? On keeping the bar next to the body, is there anything you'd recommend (I find that any kind of thought is useless, you need to get your body in the right position and train the muscle memory)?
Elliot Royce is offline   Reply With Quote
Old 03-01-2007, 02:02 PM   #26
Elliot Royce
Senior Member
 
Elliot Royce's Avatar
 
Join Date: Dec 2006
Posts: 317
Default

Hour long hockey practice -- why can't I keep my head up?
Elliot Royce is offline   Reply With Quote
Old 03-02-2007, 05:57 AM   #27
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

Quote:
Originally Posted by Elliot Royce View Post
Thanks for the feedback. Yes, flexibility is an amazing issue but the progress has also been amazing. You should have seen me at the beginning! What do you mean by "sticking" the catch? On keeping the bar next to the body, is there anything you'd recommend (I find that any kind of thought is useless, you need to get your body in the right position and train the muscle memory)?
It seemed like as soon as you got it up you dumped it, perhaps your coach told you to, if so disregard then. It'd be a bad habit to develop.

On keeping the bar close to the body, the burgener warmup! Other things would be clean pulls and high pulls, making sure you keep the bar close and you stop get full exntension.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 03-05-2007, 09:10 AM   #28
Elliot Royce
Senior Member
 
Elliot Royce's Avatar
 
Join Date: Dec 2006
Posts: 317
Default

3/3/07 -
2 hours training session with Coach
Front squat (warmup): 5x85#, 5x115#
1st pulls, hang cleans - 50-70k
Clean & Jerk - 6x50k, 6x60k, 10x70k
OHS - 5x45#, 5x45#
Front squat - arms extended - 50k, 60k

Comments:
- must keep the hands from gripping the bar as it moves into the catch, this made racking it much easier
- need to work on the scoop - will look into that next week
- more remedial work needed to loosen up the body: scapular and dislocates
Elliot Royce is offline   Reply With Quote
Old 03-08-2007, 10:20 AM   #29
Elliot Royce
Senior Member
 
Elliot Royce's Avatar
 
Join Date: Dec 2006
Posts: 317
Default

catching up on some past workouts:

3/5 -
Front squat (warmup) - 5x20k, 5x40k, 5x40k
Clean & jerk - 5x50k, 5x60k, 4x70k (still mostly power cleans but getting a bit low)
Front squat (heavy) - 3x70k, 2x70k
DB BP - 20x55#, 16x55#
scapular work, stretching, Mag Mobility

3/6 - on the road, 20min elliptical (HR not exceeding 130bpm), ab kneeups, scapular work, tri extensions,

3/7 -

Front squat (warmup) - 5x20k, 5x30k, 5x40k
Front squat (heavy) - 5x50k, 4x68k, 2x70k, 3x70k, 3x70k
Shoulder press - 5x45#, 5x95#, 5x115, 4x125, 3x125
RDLs - 21x135#, 15x155#, 9x205#, 6x235#
Hammer curls - 10x35#
Scapular work

And I got booted out of Equinox for using their O lifting platform and bumpers. That was the only reason I joined them -- after 3 weeks of my using them once a week or so, they removed the platform. I immediately quit. Talking about posers -- you have a platform and bumpers for show, but don't actually use them.
Elliot Royce is offline   Reply With Quote
Old 03-08-2007, 10:23 AM   #30
Elliot Royce
Senior Member
 
Elliot Royce's Avatar
 
Join Date: Dec 2006
Posts: 317
Default

3/8 - hour long hockey practice
Elliot Royce is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 09:14 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator