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Old 04-10-2010, 07:56 AM   #141
John Filippini
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Ok, so I've been completely negligent here. I don't really feel like rewriting an entire four week training cycle though, so I'll just post results. Not sure yet, but I'm likely to repeat the same cycle again.

Power Snatch PR: 85kg (+5kg)
Snatch PR: 93kg (+3kg)
Power Clean PR: 105kg (+15kg)
FS PR: 158kg (+3kg)
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Old 04-13-2010, 06:27 AM   #142
John Filippini
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2010.04.12
Snatch: 2x80, 2x1x80
Clean+Jerk: 2x2x90
Back Squat: 2x2x145
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Old 05-16-2010, 06:06 PM   #143
John Filippini
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Skipped another training cycle on the log. About to start being a whole lot better about that. I have to or I'm never going to keep track of the training program I think I'm about to embark on.

Will start with the workouts this week that will be my usual post-meet fare of doing whatever strikes me as fun at the time.


2010.05.15
East Coast Classic
Snatch Attempts: 85 - 89 - 93
Clean+Jerk Attempts: 108 - 112 - 118
Total: 207 PR

Notes:

1 - Finally feeling like I might be back in it. Both 89 and 118 are 1kg meet PRs even if they aren't training PRs, and 207 is a 2kg PR. Time to get moving.

2 - Snatches felt good, 93 was close enough that I tried 95 on the warm up platform, and that was even closer.

3 - Got to see video of C+J attempts in slow motion. Jerks had issues, but weren't a crime. Cleans were seriously rough, despite the decent performance. Way over-pulling still, shrugging up when it's doing me no good at all. Also jumping back about a foot in all cleans. Need to drill a lot of position work.
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Old 05-18-2010, 06:24 AM   #144
John Filippini
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2010.05.17
CrossFit Total for kicks
Back Squat: 180
Press: 75
Deadlift: 190

Notes:

1 - Took much bigger jumps on the big lifts than probably made sense. Missed a 210 deadlift attempt immediately after 190. Also attempted 190 BS immediately after the 180, which I actually came damn close to making.

2 - Happy with the 5kg PR on press, and hitting within 2kg of my BS PR when I haven't done any of these lifts in two months.
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Old 05-19-2010, 05:01 PM   #145
Emily Mattes
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What, you saw the weight on the floor and figured you could squat it, too?

You're getting closer and closer to that BW OHP, good job!
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Old 05-22-2010, 06:02 AM   #146
John Filippini
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2010.05.20
Bench Press: 5x175#, 3x185#
Bent Row: 10x50, 5x60, 2x5x70

Conditioning:
20-16-10
KB Swing
KB Push Press
KB Snatch
Weight: 24kg
Time: ~7mins

Notes:

1 - Bench Press! Both of those work sets are PRs, but I'm just counting them as baselines because I pretty much haven't benched in two years and they weren't true RM attempts.

2 - Why did I experiment with bench and rows? Because I'm actually making a pass at the LSU program. Here's hoping it doesn't kill me. I've heard one person who did it refer to it as having "made a man out of him." Sounds good.

3 - Conditioning! Just for kicks. I was confused at first and did 20 swings, 16 presses and 10 snatches and thought I was done at 1:40 with an all out sprint. I was politely corrected and then wanted to die at the end of 7mins.
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Old 05-22-2010, 03:32 PM   #147
John Filippini
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2010.05.22
Back Squat: 2x3x136
Shrug: 2x5x143
Pull Up: 4x5
Push Press: 2x5x52

Notes:

1 - Again, mostly trying to just keep the blood flowing and get acclimated to some exercises I haven't done in a long time (or ever).

2 - Shrugs are a strange exercise, but also kind of fun. Had to review in Starting Strength to remind myself how to properly do them.

3 - Widened grip a little on pull ups. Made my positions much more proper and the whole thing became a lot stronger.

4 - Going to spend the volume phase of this cycle trying to get better about driving with my elbows wider/lower. Still feels odd doing it on push presses.
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Old 05-24-2010, 09:00 PM   #148
John Filippini
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2010.05.24
Push Press: 10x70, 10x67, 10x62
Back Squat: 2x10x130, 10x125
Bench Press: 3x10x62
Press: 5x52(f6), 5x47(f6)

Notes:

1 - Surprisingly, this workout only took a little over 2 hours to complete.

2 - Push press weight was appropriate, all sets extremely difficult.

3 - Squat weight was sandbagged a little, repeated same weight on second set, which caught up about right.

4 - New to bench press and it turns out I seriously sandbagged it.

5 - As should have been better anticipated, presses were nigh impossible by this point. Not sure what was going on with my right arm, but it just would not move the weight past my forehead on the sixth rep with either attempt. Should have sandbagged more here.
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Old 05-26-2010, 07:42 PM   #149
John Filippini
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2010.05.25
Hang Snatch: 5x60, 5x62, 4x65(f5), 5x62, 5x60
Snatch Deadlift: 10x90, 10x85, 10x80
RDL: 10x120, 10x115, 10x107
Shrug: 3x10x160
Pull Ups: 5, 2x10xRED, 10xBLUE

Notes:

1 - Pull day SUCKS! My hands wanted nothing to do with holding a bar by the end of this. Also could not physically make myself hook grip on shrugs, needed to completely load the weight on the straps. Not sure if this is normal or my thumbs were just burned out by this point.

2 - First set of deadlifts were cold starts on each rep, last two were touch-and-go. Not sure which way to go with this. Cold start was obviously harder... but to the point that just getting into position was searing pain on the hamstrings, entirely separate of lifting the bar. I went to touch-and-go because I mentally could not bring myself to do it again. My brain just said "this cannot be what was intended" and changed course. Feedback welcome if anyone still reads this.

3 - Colors on pull ups refer to what band I used. On a good day I can do a set of 10 full bw. At the end of this death march, not so much.

4 - Was also supposed to do bent rows. Forgot those. I'm ok with that this week.


2010.05.26
Push Press: 10x63, 10x60, 10x57
Back Squat: 10x125, 10x119, 10x113
Bench Press: 3x10x57
Press: 2x10x40, 8x40(f9)

Notes:

1 - Also screwed this up, supposed to do 3 sets across at top weight, then take the back off sets. Just did the back off sets, except for bench (unfamiliar) and press (botched on Monday). I'm also ok with this for the first week. I'll deal with fixing it next week.

2 - I think I begin to get a better picture of this program as I go. Even accounting for the forgotten sets, this workout was substantially less intense than Monday's, making it more reasonable to follow the craziness at the beginning of the week.
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Old 05-27-2010, 08:31 PM   #150
John Filippini
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2010.05.27
Hang Clean: 5x75, 5x80, 5x85, 5x81, 5x77
Clean Deadlift: 10x110, 10x105, 10x100
RDL: 3x10x108, 10x102, 10x97
Shrug: 3x10x145, 10x137, 10x130
Pull Ups: 3x10xBLUE

Notes:

1 - Having not forgotten any sets, this workout was still substantially easier to manage than the heavy version. Also took an ice bath last night, which helped a lot.

2 - Cleans got better as I went (more efficient), I think.

3 - Deadlifts were all from a dead start, no touch-and-go. Very uncomfortable, but manageable.

4 - Half way through RDLs I got a lot better at tightening my lats, which I've been good at with snatch grip and bad at with clean grip.

5 - Shrugs are kind of all over the place. Not sure if it's how I'm returning the bar or what, but the lift feels fine, I'm just returning the bar in all sorts of weird places. Recorded a set and it looks like I'm keeping my shoulders back like I'm supposed to so not sure if this really matters...

6 - Now glorious rest! Some technique work on full lifts on Saturday and some front squats, but other than that I don't do anything crazy until Monday.
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