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Old 03-02-2010, 09:20 PM   #1
stephan marcella
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Default Stephan's Training Log

Saturday 100220

First day logging workouts on the form in a while. Log is posted on another site but wanted to get feed back and input from this great group of "free thinkers" Will be following a program recommended by Glenn Pendlay for my age and skill level (after he watched some videos).

M / 240lbs / 6'2" / 39yrs

CJ: 105kilo (230#) x 1 x 10 OTM
Snatch: 70kilo (155#) x 1 x 10 OTM
Skipped FS today. Left knee was bothering me a bit
Pull-ups: 3 x 8, 6, 6
Back Extension 3 x 15
GHD Sit-Ups 3 x 15

The Clean felt good and technique and speed seemed to improve with each set. I had some difficulty with the Jerk. Timing seemed to be off as well as having trouble locking out.

Stayed conservative with the Snatch. Last week did 1x20 OTM with 82kilo but that was fresh. 70kilo was a good start after the CJ today. As with the CJ, technique and speed improved with each rep.


Monday 100222
Warm-up: 1000m row@2:00/500m pace + DROM + Snatch BB Complex
Muscle Sn + Tall Sn + Hang + Deck: 43kilo x 1, 52 x 1
2 Pos Sn 61kilo x 1
Snatch 75kilo x 1

Workout
Snatch 82kilo x 1 x 10 (OTM)

5 minutes rest - Stretch wrists and did some CJ progressions as warm-up for CJ

Clean & Jerk
105kilo x 1 x 10 (OTM

5 minutes rest - warmed up to squat weight

HBBS (A2A) 157 kilo x 3 x 3
Inverted Rows 3 x max reps (12, 8, 6)
Core - Knees to Elbows 3 x max

Comments: Missed a few reps of the snatch but was able to take a few seconds and then complete the lift. Overall felt good and as mentioned before, I can feel my technique and speed improve. The program is getting some interest from the others I train with. The clean portion of the lift feels fluid but I definitely need to work on the jerk. Out of 10 reps, only 4 felt good. I had difficulty getting a good split, locking out, and/or punching my chest through.


Wednesday 100224
Less sleep than desired over the last 2 days as well as diet being a bit off (not enough calories). Definitely felt it during tonight's workout

Warm-Up: 500m row at 2 min pace + DROM + Snatch Barbell Complex: (Snatch Press + Snatch squat thrust + Snatch Balance + Muscle Snatch) 20kg bar x 5 x 1, 40kg x 3 x 1 + 3 Pos Snatch 60kg x 1

Workout:
Snatch: worked up to 90kg x 1, backed off to 75kg x 2 x 3
Jerk Practice (worked on speed, rack): 70kg x 3 x 5
Clean Pulls: 130kg x 3 x 3

Pressed for time tonight so I finished with rolling and stretching. Skipped Pull-ups and core work

Comments
- had difficulty receiving the snatch in a full squat....more of low power snatch.
- split speed and position was good tonight but it was pointed out to me that I don't lock out my right arm. I am assuming it has something to do with a previous injury to my right shoulder and wrist. After it was brought to my attention, I seemed to be able to correct it.
- I did not do the clean and jerk as recommended because I feel I need more work on jerk...not up to par with what I can clean. I will do heavy cleans OTM Friday and do jerks afterward.[/LIST]
Updated workouts will be listed soon
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Old 03-03-2010, 05:34 AM   #2
Brian Stone
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Stephan, welcome. What are your goals?
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Old 03-03-2010, 01:11 PM   #3
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Thanks for the welcome. It has been a while since I have posted here and thought I would get back in since I visit the site and forum every day.

Goals (if I can stay injury free):

Snatch 110
CJ 150

I missed a clean last year and severly sprained my wrist. Now, I am developing patellar tendon problems in my left knee....to the point of stopping my workout yesterday. I have discussed programming with Glenn a bit, specifically for an older lifter. I have difficulty recovering from some of the CA workouts. After he watched some of my videos, Glenn thought I needed to work on the classic lifts more so than strength work for the time being and until the lifts catch my strength. Therefore, that is why you see the lifts 3 days per work and 2 days the lifts are OTM.
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Old 03-03-2010, 01:59 PM   #4
Dominic Sirianni
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hey man! good to see you on here!
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Old 03-03-2010, 03:16 PM   #5
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Thanks Dominic...I've been on here for a few years just never post anything.
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Old 03-03-2010, 03:21 PM   #6
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Sunday 100228
Warm-up: DROM and BB Complex

Workout:
Snatch: 70kilo (technique work and speed today) x 1 x 10 OTM
Clean and Power Jerk: 100kilo (same as above) x 1 x 10 OTM

Knee's are still sore, therefore, worked Snatch Pulls: 140kilo x 3 x 3

Pull-ups: 3 x max
Core: GHD Sit-ups 3 x 15 (weighted)

Roll and Stretch

Comments: The OTM program seems to be really improving my timing and speed. I will run this train until it stops. Snatch is improving more than CJ, but the jerk is the weak point

Iced knees since they are both sore. The only thing I can think of is that my new Oly Shoes have a higher heel than my old ones and within 3 to 4 workouts my knees became sore. Any comments or suggestions?


Tuesday 100302
Warm-up: 500m Row @ 2 minute pace + DROM + Snatch BB Complex (5 Sn PP Behind Neck + 5 Snatch Thrusters + 5 Muscle Snatch)

3 Pos Snatch 40kilo x 1, 50 x 1, 60 x 1
Snatch 70 x 2, 80 x1, work sets 85 x 1 x 10 (OTM)

CJ (warmed up with complex, 3 Pos CJ, and a few sets of light CJ)
work sets: 95 x 1 x 10 (OTM) Went lighter to work the Jerk

Did not finish Squat portion of workout because left patellar tendon was screaming and knee felt unstable.

Pull-ups 3 x max
Hanging Leg Raises 5 x 15

Until knee feels better, I was thinking of just using the power versions of the lift from the hang and power jerks unless it aggravates the knee. I have iced the knee several times since leaving the gym and foam rolled the quads, ITB, and hamstrings as well as other areas.

Last edited by stephan marcella; 03-03-2010 at 03:22 PM. Reason: spelling
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Old 03-03-2010, 03:28 PM   #7
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Stephan - I would love to have you over at the new space sometime. We usually do spend Saturday morning on the quick lifts.
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Old 03-03-2010, 07:50 PM   #8
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Wednesday 100303

Since my knee needs the rest, I worked on upper body bw movements.

Warm-up: 500m row (knee is a little tender) + DROM (extra hip and shoulder mobility)

Pull-ups: 10 x 5 otm
Ring Holds: 5 x 20 seconds
Ring Push-ups: 5 x 10 otm
GHD Sit-ups + Back Ext: 3 x 15
Rolled and stretched
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Old 03-06-2010, 12:59 PM   #9
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Default Saturday 100306

Left knee is still inflamed at the patella tendon. It is only painful when coming out of a full squat and first pull, therefore, I worked only from the hang and power variations. Deviated from the program since both me and my training partner needed a bit of break.

Warm-Up: BW movements and DROM + BB Complex

Workout
Hang Power Snatch: 80kilo x 3 x 5
Hang Clean & Power Jerk: 100kilo x 3 x 5
Hang Snatch Pulls 70 kilo x 5 x 3

Trained with weights around 75% to 80%

Worked on Ring movements and core
Rolled and stretched
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Old 03-08-2010, 07:22 PM   #10
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Default Monday 100308

Continuing with power versions from the hang due to left knee issues.

Warm-up
500m Row at about 70%
DROM with extra attention to hips and ankles
BB Complex

Workout
Hang Pwr Snatch: 40kilo x 2 x 3, 50 x 2, 70 x 2 x 5
Hang Pwr CJ: 50kilo x 3 x 2, 75 x 2 x 2, 85 x 2, 95 x 2 x 5
Ring Rows: 3 x max
Planks: 3 x 60sec

Roll and Stretch
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