Flipper's Weightlifting (and eventually maybe gymnastics and other stuff) Log

[John Filippini]

2010.02.04
Snatch: 4x45, 3x55, 2x65, 73, 81(f), 81(f), 75, 75, 81(f)
Back Squat: 5x90, 3x110, 5x10x127
BTN Push Press: 4x60, 3x75, 3x90, 2x90(f3), 3x3x85
Hypers (straight arms): 3x10

Notes:

1 - Every snatch below 81 felt like it was in perfect position. Snatches have pretty much never just fallen into position like that before. But then I just felt slow as hell trying to hit 90% like I was supposed to.

2 - BS sets of 10 are rough. I probably could have done a little more weight, but the emphasis was on perfect form, so I stayed at 70%. They still sucked.

[John Filippini]

2010.02.05
Clean Pull: 4x60, 3x75, 2x90, 4x5x110
Clean RDL: 5x110, 2x5x130, 3x5x135
Lat Pull Down: 4x8x130#
Hypers+Weighted T (each hand): 3x10x5#

Notes:

1 - Clean pulls felt good, though still not sure they're as fast as they could be.

2 - RDLs were great.

3 - Lat pull downs and the hyper combo both made my shoulders feel mostly better, which had been screaming all day.

[John Filippini]

Add to the below that I dug my car out of 3ish feet of iced over snow this morning. Which went much easier than ever before. Buried to mobile in 25 minutes, thank god for weightlifting...

2010.02.07
Snatch: 2x43, 3x43, 2x61, 2x70(f3), 1x70(f2,f3), 2x3x68
Clean+Jerk: 3x61, 2x75, 2x84, 3x3x91
Front Squat: 5x84, 3x102, 5x3x116
Superset (a): BTN Pull Up (w/green band): 3x8
Superset (b): DB Press (each hand): 8x45#, 2x8x40#

Notes:

1 - Snatches definitely took the brunt of my tiredness from shoveling snow this morning. And I also didn't do a good job of warming up. The last couple sets were good though.

2 - C+J's felt good. As an aside, my FS cycle has left me with good enough upper back control that if I lose an entire hand on the clean, I can typically still get up with it and get the arm back under. Kinda fun actually.

3 - FS felt tired.

4 - Actually using bands for BTN pull ups was interesting. Definitely focused on weak spots in a good way.

[John Filippini]

2010.02.08
Hang Clean + Push Press: 3x50, 2x70, 2x(1+f)x90, 3x3x80
Front Squat: 5x80, 3x95, 2x110, 4x120, 2x3(f4)x125, 2x4x115
Push Ups: 3x10x25, 1x8(f9)x25
Leg Raises: 4x25

Notes:

1 - HC+PP was supposed to be 3x3x75%, which I took to be % of C+J. This turned out to be nigh on impossible to PP after a clean.

2 - Kept running out of gas on squats.

[Michael McKenna]

American Open, 2007, I lost my hand on the clean at 165, re-racked it, and jerked it. The most I've ever done like that was 170. I do not recommend it.

[John Filippini]

Yeah... I'm pretty sure that will never feel good at real maxes. At the same time, it looks pretty beastly.

2010.02.11
Hang Snatch: 4x43, 3x52, 1x61(f2), 2x3x68, 2x68(f3)
Snatch Pull: 4x68, 4x4x86
Back Squat: 5x88, 3x111, 2x125, 5x8x136
Push Press: 3x61, 84(f), 5x3x70

Notes:

1 - Hang snatches felt surprisingly good, especially since the same weight for full snatches sucked so bad on Sunday.

2 - Snatch pulls apparently looked fast, even though they felt slow.

3 - Back squats were excruciating, but I managed and apparently kept decent form.

4 - Had to back off on push presses because I felt a little fried from BS.

[John Filippini]

2010.02.12
Clean Pull: 3x60, 3x85, 3x100, 4x4x115
RDL: 4x115, 3x130, 5x145, 4x5x130
Lat Pull Down: 4x8x140#
Hypers + Weighted T's: 3x10x12#(each arm)

Notes:

1 - Clean pulls generally felt good. Need to constantly focus on leg drive.

2 - Could have kept going with RDLs at 145, but decided to not tire myself out unnecessarily with 5x5x120% of clean.

3 - Lats/Shoulders felt a lot stronger than the past.

[John Filippini]

2010.02.13
Snatch: 3x43, 3x52, 2x61, 68, 73, 77
Clean+Jerk: 3x61, 2x73, 2x84, 91, 98, 102
Front Squat: 5x84, 3x102, 2x116, 3x125
Superset (a): BTN Pull Up: 2x8xBlue Band, 8xGreen Band
Superset (b): DB Press: 8x30#, 8x35#, 8x40#
Russian Twist: 3x25x16# Medball

Notes:

1 - Snatches felt good.

2 - C+Js could have been better. Need to stay over longer in clean. Still, all successful, easy reps.

3 - Had to cut FS session short because the back of my calf feels slightly tendinitis-like. Not sure what's going on with that, but it felt pretty rough today.

[John Filippini]

2010.02.15
Snatch: 4x45, 3x55
Clean+Jerk: 3x60, 2x72, 2x85, 95, 1x96(f2), 2x2x96
Front Squat: 5x80, 4x95, 3x115, 3x120, 3x125, 3x130, 3x135, 140(f)
Push Up: 3x10x25
Leg Raises: 4x15

Notes:

1 - Did snatches in the beginning by accident, but the form work probably didn't hurt.

2 - The only clean that I missed I just Clarked and walked away from.

3 - PR triple FS, probably have some room on my clean if I can stay tight and fast.

4 - Focused heavily on doing every rep perfectly for the leg raises, so they were actually a lot harder than in the past.

[John Filippini]

2010.02.17
Snatch: 4x45, 3x55, 60, 2x72, 1x72(f2), 2x72
Back Squat: 4x90, 3x110, 2x110(f3)
BTN Snatch Push Press: 5x50, 3x70, 3x3x80

Notes:

1 - Snatches felt lousy. Slow, cut pull early, swung the bar, apparently I'm driving more with one side than the other... great. We'll see how this weekend goes...

2 - Back squats also went badly. The tendonitis-like feeling in my right calf has gotten bad enough to cause me to visibly favor one side. I tried to correct and had to bail with 60%.