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

[Emily Mattes]

Victor was saying you need to develop more consistency in your form . . . Basically exactly what I needed.

Aside from yesterday, a lot of your snatch work recently has been low-rep, high percentages. Have you thought about dropping the percentages (working at 70, max), upping the volume a bit (more triples) and focusing on making sure that every snatch is dead-on?

Might also be an out-of-workout issue. Dunno what your out-of-gym life looks like, but when I switched jobs and got more sleep, the consistency improved as my CNS was able to recover.

[John Filippini]

2009.10.20
Power Snatch: 4x40, 3x50, 3x56, 3x2x65
Front Squat: 5x70, 4x85, 3x100, 1x110(f2), 6x2x110
Bent Row: 5x70, 5x50, 5x60, 3x5x65
Plank: 3x30s@60kg

Notes:

1 - Beginning a modified Russian squat cycle for front squats! Time to get anal about my back and shoulder positioning.

2 - The failed attempt at 110 was due to searing pain in my right shoulder just after the first rep. Continuing to work on that.

3 - Starting to add in rows twice a week to improve scapular retraction and such. Needed to feel out what I could do with good form today.

4 - Next time will not increase weight on planks but instead make sure that I'm keeping my butt low enough.

[John Filippini]

2009.10.21
Afternoon
Snatch: 4x45, 3x55, 3x63, 3x2x72, 1x72(f2), 2x72
Snatch Pull: 4x72, 3x80, 2x90, 2x2x95

Evening
Clean: 3x60, 2x72, 2x85, 1x95(f2), 2x1x95
Clean Pull: 4x95, 3x110, 2x120, 2x2x130
Incline Press: 5x135#, 5x145#, 3x5x155#
Pull Up: 4x5

Notes:

1 - Snatches were much more consistent again today, which is a good feeling.

2 - Cleans were easy, but I was feeling pain in my right shoulder still in the rack position.

3 - Clean pulls were looking really good today and I was allowed to go up to doubles at 130kg.

4 - Attempting to add more regular strength work into the mix.

[John Filippini]

2009.10.23
Power Snatch: 4x40, 3x50, 3x60, 2x2x65, 3x65
Front Squat: 5x70, 4x85, 3x100, 6x3x110
Snatch Pull: 4x70, 3x80, 3x90, 2x2x95
Press: 5x40, 4x45, 3x5x50
*Assorted Fun Things*

Notes:

1 - Power snatch PR triple.

2 - Day two of FS cycle went much better. Abandoned the cue of "scapular retraction" and went for extreme "thoracic extension". All of a sudden I was doing exactly what coach wanted. Also realized that I am mad weak in my upper back.

3 - The assorted fun things included some windshield wipers, some random pull-up variations, and ended with a weird DB bench press variation that destroyed my abs. On a decline bench, lock your torso in a horizontal position with abs, then do bench with DBs. That... destroyed me. Courtesy of powerlifter Matt.

[John Filippini]

2009.10.26
Power Snatch: 4x40, 3x50, 3x55, 3x3x65
Front Squat: 4x70, 4x85, 3x100, 6x2x110
Clean Pull (2s pause below knees): 5x70, 4x80, 4x95, 2x3x100

Notes:

1 - Power snatches were really good today.

2 - Front squats were not. The doubles today felt twice as lousy as the triples on Friday. Whatever, probably just a bad day.

3 - Clean pulls were good as well, though I think I need to stay over the bar a little longer. Lower thighs were red at the end of the workout from dragging the bar.

[John Filippini]

2009.10.27
Diesel Crew Shoulder Rehab Day 2
Clean (HB): 4x60, 3x70, 3x80, 2x(f)x90, 3x80, 2x80

Notes:

1 - Shoulder pretty much felt like it was going to explode today. FML.

[Emily Mattes]

Do you roll it with a tennis ball regularly? Masseuse Mike has said rolling is the next best thing to him. You can find 'em all over the JHU tennis courts.

[John Filippini]

2009.10.28
Snatch (HB): 3x43, 3x52, 3x61, 3x2x70
Back Squat: 5x89, 3x105, 3x2x125
Snatch Pull: 4x61, 4x70, 4x80, 3x3x89
Push Press: 5x39

Notes:

1 - Shoulder was sore today, but reasonable. Until the push presses, those were bad, so I stopped after the first set.

2 - Should have been pausing in the bottom of the squats, that's why they were so light.


Emily, you're probably right about the tennis ball thing, but no, I haven't been to this point. I'll see if I can grab one and try that out a bit. I think I'm going to go to see him Monday with some people anyway, so hopefully I can get some ideas then too.

[Michael McKenna]

John, assuming you're doing the shoulder prehab, are you also stretching afterwards? And are you doing any actual rehab with weights? Try doing a high rep set of dumbbell presses- 2x20 or 1x25-50- with 10s. I often do them with 25s x50reps after I snatch and jerk on the same day, or with 40lbs x2x20.

[John Filippini]

2009.10.30
Snatch Balance: 4x45, 3x53, 3x62, 3x2x70
Power Clean: 3x50, 3x60, 2x70, 3x2x80
Lunges (2sec pause): 4x5(each leg)x50

Notes:

1 - Snatch balances were surprisingly not painful at all.

2 - Was supposed to do power clean and jerks however, and jerks were completely out of the question, even at 50kg.

3 - Single leg work to do... something. I think it actually will help me with better glute activation. At least that's what was getting beat up.