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Old 01-20-2010, 08:26 AM   #111
Michael McKenna
Join Date: Aug 2009
Location: South Central, PA
Posts: 100

Will you be training Sunday? I'll be at the DAC around 1 with some new lifters from Arlington who want to get in a session.
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Old 01-20-2010, 06:54 PM   #112
John Filippini
Join Date: Sep 2008
Posts: 166

Mike, I'll actually be up in State College, PA for the USAW 1 course with Leo.

Snatch Balance: 4x50, 3x60, 3x70, 1x80(f2), 5x2x80
Snatch RDL: 4x80, 5x5x90
Lat Pull Down: 10x70#, 6x130#, 4x6x140#
Snatch Grip Lever Abs on Ball: 2x12x(Stick), 2x12x(10# Bar)


1 - Snatch RDLs are a serious weak point of mine, so it's good that I'm doing them (sensing a pattern yet?).

2 - The last exercise can be further explained upon request, but that's enough to remind me of what it is. These are also really funny when you miss them, as I learned from trying to do it with a women's bar.
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Old 01-26-2010, 11:02 AM   #113
John Filippini
Join Date: Sep 2008
Posts: 166

Catch up time...

Clean+Jerk: 3x60, 2x72, 2x85, 3x3x90
Front Squat: 5x80, 4x95, 5x110, 4x115(f5), 3x115(f4), 4x115(f5), 5x110
Hypers: 3x10x25#
Ab Game


1 - Clean and jerks were good.

2 - FS had no energy, kinda blew.

USAW Level 1 Sports Performance Course
Lots of volume at light weights. Also sots pressed, in front, clean grip, 60kg. Pretty sweet, since I can only press 70kg that grip normally.

Box jump from snatch set-up: 4x3, no arms, 30" box, supersetted with Snatch warm-ups.
Snatch: 4x45, 3x55, 3x63, 1x72(f2), 2x(f)x77, 2x77, 1x77(f2)
Hang Clean + Push Press: 3x55, 3x65, 3x75
Back Squat: 5x90, 3x110, 2x130, 5x150, 5x155, 3x160(f4), 2x5x140
Jerk Balance: 2x3x45, 3x55, 3x65
BTN Pull-Ups: (3+3xN), (2+4xN), 6xN, 3xN
DB Press (each arm): 5x45#, 5x50#, 5x55#
V-Sit (arms up): 3x10
Decline Planks: 3x30s@45#


1 - Snatches were strange. I just couldn't get myself in the right positioning.

2 - 5x5 Squat RM attempt did not go as well as it did last week... but that's really ok.

3 - For the BTN pull-ups, N=Negative, attempting at least a 6s decent. The latter two sets were a lot harder because a friend cued me to keep my chest up so that I would actually get the right positioning.

4 - All the other assistance exercises went really well, after I recovered from the squats.
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Old 01-26-2010, 06:16 PM   #114
Emily Mattes
Senior Member
Join Date: Jul 2008
Posts: 727

Your log is making me want to add more to my workouts. How long do yours take now?
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Old 01-26-2010, 07:15 PM   #115
John Filippini
Join Date: Sep 2008
Posts: 166

Well, that's a funny thing. Last night's workout took me 3:15 including warm-up. I asked Ellyn about it, she said it shouldn't have taken more than 90 minutes. I was also supposed to superset all the ab stuff, which would help I suppose. Tonight's was only 1:45.

Also, don't take it too much to heart, I'm pretty sure this is a GPP cycle. I don't imagine a more focused program approaching collegiates is going to look like this.

Clean Pull: 5x61, 4x84, 3x102, 2x116, 5x3x127
Snatch RDL: 4x84, 5x3x102
Press: 5x43, 4x52, 5x3x61
Hypers to Weighted Y's (2s pause): 3x10x5#(each side)
Monster Walks w/Band: 3x10xGreen Band


1 - The middle sets on the clean pulls were a bit slow, then started focusing more on using my legs and they sped up.

2 - Snatch RDLs easier than in the past. Definitely learning to engage my lats better.

3 - Presses were solid.

4 - Hypers/Y's were pretty darn good for back and shoulders, but particularly hamstrings.

5 - Monster walks seem just odd. Good hip prehab from what I've heard, but I felt a little goofy.
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Old 01-28-2010, 09:55 AM   #116
John Filippini
Join Date: Sep 2008
Posts: 166

Tonight's workout - 2:30 including warm up and full stretching. More or less tolerable.

Snatch Balance: 4x50, 3x70, 3x2x85, 2x(f)x85, 2x85
Snatch: 2x50, 2x60, (1-f-1)x72, (1-1-f)x72, (1-f-f)x72
OHS: 3x50, 5x3x70
BTN Jerk: 2x70, 4x3x90
Lat Pull Down: 10x90#, 4x6x150#
Snatch Grip Lever Abs on Ball: 3x10x(10# bar)


1 - Snatch balances were good, just had a fluke set in there.

2 - Snatches were so-so. The ones I made felt and looked perfect, but the ones I missed were way off, just tired I think.

3 - OHS at 70 felt easy, but felt exhausted when I tried 80.

4 - Jerks went really well, foot way out in front. Weight was light, but wanted to focus on form with slowly increasing weight.
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Old 01-29-2010, 08:01 AM   #117
John Filippini
Join Date: Sep 2008
Posts: 166

Tuck Jumps: 5x3
Snatch Pulls: 4x70, 3x85, 4x3x95
DB Bench Press: 8x60, 5x60(f6), 6x60(f7)
Snatch High Pull: 5x5x40
T-Bar Row (1s pause): 5x5x80#
Superset (Reverse Hyper/GH Sit-Up): 3x10x15#


1 - Snatch pulls took longer than anticipated. Had a mutually bullheaded discussion about my first pull with another lifter in the gym. It gave me a little to think about in the end I suppose, but mostly caused me to bleed all over the bar from my shins.

2 - Felt fairly unstable in BP, but I attribute that mostly to being unfamiliar with the movement at this point.
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Old 01-30-2010, 12:47 PM   #118
John Filippini
Join Date: Sep 2008
Posts: 166

Visiting FDU for training today...

Front Squat: 5x80, 3x90, 2x100, 5x105, 5x110, 5x115, 5x120, 4x125(f5)
BTN Push Press: 5x50, 3x70, 3x80, 4x3x85


1 - I want to count 125 as my 5RM. My hands slipped and I did half the rep Frankenstein style. Just before the top it slipped into the crook of my elbows and I lost it. Lame.

2 - Supposed to finish with abs, but they feel kinda tender at this point, so I decided to rest them.
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Old 02-01-2010, 07:42 PM   #119
John Filippini
Join Date: Sep 2008
Posts: 166

Clean+Jerk: 3x60, 2x72, 2x85, 97, 3x(f)x110, 2x1x95
Front Squat: 5x80, 3x95, 5x110, 5x115, 5x120, 5x125, 4x130(f5)
Push Ups: 10, 10x15, 2x10x25
Leg Raises: 4x25


1 - Cleans sucked and felt slow the whole day. Jerks were ok, but obviously didn't get to try them out at high weight.

2 - FS went well, hit 5x125 for real this time, then missed the last rep of 130 the exact same way I missed 125 on Saturday. But 130 for 4 is still a PR.

3 - Weighted push ups are annoying. That is all.
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Old 02-03-2010, 08:21 PM   #120
John Filippini
Join Date: Sep 2008
Posts: 166

Snatch Pull: 3x60, 4x5x80
Snatch RDL: 3x80, 5x5x100
Snatch Balance + OHS: (2+2)x50, 4x(3+3)x65
Body Rows: 3x10
Russian Twists: 3x10x25#


1 - Snatch pulls were really good today. I processed some of what my teammate was saying back on the 29th and I think there was a kernel of truth to it, even if I think he was taking it too far. Adjusted my start position to be a little more vertical and I think keeping position got a lot easier, hence pulls snappier/easier.

2 - Snatch RDLs coming along too.

3 - The SB/OHS combo was surprisingly rough. Also, I tried out a friend's wrist wraps. The overhead position felt much more comfortable. Not something to do all the time, but maybe to experiment with on higher volume sets or maybe high percentage snatch attempts.
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