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Old 10-31-2010, 02:47 PM   #11
Fernando Mendoza
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Default From Week 2 Day 5

Mid-Hang Snatch practice
http://www.youtube.com/watch?v=IfcVLN09Fyw

Muscle Snatches - keep bar close is my goal here.
http://www.youtube.com/watch?v=EJV6Qp0NxaY

Mid-Hang Snatch (before camera died) - think it's my best recorded one in terms of bar path, not so sure about knee+hip extension though.
http://www.youtube.com/watch?v=Uh9kIosxDuc
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Old 11-01-2010, 09:17 PM   #12
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Default 2010-11-01 Week 1 Day 1

The training
Came in a bit tired. Did my usual warmup, then went straight to practising snatch at mid-hang. My biggest pet peeve in this training is that I can never tell if I'm fully extended once I got past 60kg. I can snatch it, but I can't tell if form is breaking down (and I can't film it at the U of T AC grrrrr!!!!). I have to go on feel, but it sucks cause I admit my proprioception is not as accurate as I would like. I always feel I prematurely pull, although I can't really tell - the closest thing is the mid hang which forces me into correct positioning. Can't get rid of the hips going forward though, so the best I end up with is the positioning in the mid hang snatch that I attempted with 95lbs last Saturday.

Squat was cool, widened stance a tad to reflect my actual receiving stance (for front and OH squat it was wider than I actually squatted with, so I figured why not back squat that way as well). Doing so and holding correct torso positioning really works the hammies.

Pull-ups again magically got better. The magic I believe is due to the way I dead hang at the bottom - put my head through and pull up includes my traps which come a long way in allowing me to put in more muscle, and thus more strength and more reps. I'm trying to get a bounce effect happening, but I have to learn to do it without losing position. If I can get the bounce, I can potentially get more reps.

Warmup with 20kg

Snatch
20kgx5s (mid hang)
40kgx6s
50kgx4s
60kgx1s
62kgx3sx2r

(attempt at 60kg mid-hang snatch fail twice)

Squat
70kgx3
90kgx3
100kgx2
110kgx1
115kgx5sx3r

Clean Deadlift
100kgx2r
122kgx2sx2r

Push Press
20kgx5r
40kgx5r
60kgx2r
62kgx5sx3r

Pull-ups
7,5,4
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Old 11-02-2010, 07:57 PM   #13
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Default 2010-11-02 Week 1 Day 2

The training
Nothing out of the ordinary today, except muscle snatch felt easier if I focus less of absolute straight rigidity and more pop as it got closer to my hips. Thing is, even with the slightly more leanback I percieved in the muscle snatch (and the snatch), I also percieved that the bar was closer to my body, which made the 52kg muscle snatch seem easy. Very weird perception as I figure I'm only 8 kg away from 60kg, and yet I had problems yesterday executing a mid-hang snatch at that weight.

I tried a squat jerk - I couldn't stand up with it. WTF? Way to cap off a good work out fuckhead. I'll avoid these for now.

Muscle Snatch (Heavy single)
20kgx3r (mid hang)
30kgx3r (mid hang)
40kgx3s
45kgx1s
52kgx1s,1s,1s (easy - I perceive slightly more lean back but somehow bar gets up much better and faster)

Snatch (60%)
40kgx3s
50kgx1s
53kgx5sx2r

Clean (60%)
40kgx3s
50kgx3s
60kgx2s
68kgx5sx2r

Jerk (60%)
68kgx5sx2r

practice 68kg C&J
tried to sneak in squat jerk with 68 kg - no go.
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Old 11-04-2010, 12:01 AM   #14
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Thumbs up 2010-11-03 Week 1 Day 3

The training
Highlights of the training session
- Easy clean and jerk
- Snatch pull seems to be going vertical (will show in video)
- Overhead Squat challenging but doable (will show in video)
- Front Squat was moderately challenging but still kept good form (will show in video)
- and saving the best for last, my pullups are really starting to get up there. Ever since I've started acting out the cue of "head through arms" at the bottom of the dead hang I feel like I'm engaging my traps better, and I've been getting 7 reps on my first set. I swear I could and should have gone for an 8th rep on the first set, but cest la vie.

Clean & Jerk (65%)
95lbx3s
135lbx3s
160lbsx3sx2r

Snatch Pull (100% of snatch)
135lbx2r
175lbx3sx2r

Overhead Squat (heavy single)
95lbx1
115lbx1
135lbx1
160lbx1

Front Squat (88%)
135lbx3r
185lbx3r
205lbx1r
230lbx3sx3r

Pull-ups (deadhang)
7,6,2 <-- last set was done in a super hurry as it was closing time at the gym
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Old 11-04-2010, 10:47 PM   #15
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Default From Week 1 Day 3 (2010-11-03)

Snatch Pull 175lb 3sx2r - I think I get pretty vertical on the pulls and the bar pull itself is as well

http://www.youtube.com/watch?v=BdhljRvtdms

Overhead squat for a heavy single (160lbs) and a front squat at 88% (230lbs) of max - odd that my front squat looks deeper than my OH squat - must be foot placement isn't consistent.

http://www.youtube.com/watch?v=dg25_voJNMk

I just did these with iMovie for the first time - and I realized my camera hack to have the videos set at 4:3 to trick youtube into importing MODs (JVC camcorder) correctly, backfired, cause then iMovie set them to 16:9 m4k files AND YOUTUBE IMPORTED THEM CORRECTLY!!!! Hence why my feet are cut off. Well, at least I can stop filming in 4:3 and start filming in 16:9 and stop worrying about looking like a Somalian.
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Old 11-05-2010, 10:33 PM   #16
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Smile 2010-11-05 Week 1 Day 4

The training
Came in well rested. Was able to execute with much increased aggressiveness, although it's still fairly inconsistent. But overall better execution in the fast lifts as opposed to last week. One thing - the jerk on 97kg was probably the least aggressive leg drive on a jerk I've experienced in a while. I've had better. Squat still remained the same - 140kg. Box jumps improved. Overall a great day. With rest, I can focus on technique and at the same time, focus on aggressiveness and drive, which as a non-athlete I lack in being able to execute "on the spot". But when I do - everything is possible.

Snatch
20kgx5r
40kgx4s
50kgx3s
60kgx2s
70kgx2s
75kgx2s
77kgx1s

Clean & Jerk
60kgx2s
80kgx1s <-- power clean - felt easy
90kgx1s
95kgx1s
97kgx1s

Squat
20kgx7r
70kgx5r
90kgx3r
110kgx1r
130kgx1r
140kgx0
110kgx1r
130kgx1r
135kgx1r
140kgx1r
145kgx0

Box Jumps
2sx3r (boxes #1,3,4)
3x3 (boxes #2,3,4)
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Old 11-08-2010, 12:23 AM   #17
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Unhappy 2010-11-06 Week 1 Day 5

The training
Not much to report except I may still have issues going "up" as opposed to "back" for the snatch 2nd pull extension. Also, my left shoulder was aching throughout the whole workout and for the whole weekend. Not good.

Muscle Snatch (80%)
45lbx2sx2r
65lbx2r
85lbx2r
95lbx3sx2r

Power Snatch (75%)
95lbx2r
105lbx4sx2r

Video of above workouts
http://www.youtube.com/watch?v=IhKTOugVoao

Power Clean + Push Jerk (75%)
95lbx2r
115lbx2r
135lbx2r
155lbx4sx2r

Pull-ups
1,2,1 <-- SHOULDER OUCH
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Old 11-08-2010, 09:16 PM   #18
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Exclamation 2010-11-08 Week 2 Day 1

The training
Came in a bit tired. Warmed up but left shoulder still bugged me a bit. No major or annoying shoulder pain occurred until the snatch PP came into play. I realized however that I was gripping too tightly and not allowing the bounce to carry through the bar upwards. The other problem (that I fixed on my last set, and executed perfectly) was that my core was not tight at all. Fixing both issues allowed me to snatch push press with no shoulder wincing at all.

I noticed the form on the snatch DL improved to the point where the exercise was easy and I actually did snatch pulls at 95kg. The key was core tightness with an emphasis on the lats, in addition to the existing emphasis I place on having the chest up and having the arms internally rotated. Lats engagement made it seem "lighter".


Clean and Jerk (70%)
40kgx3r
50kgx2r
60kgx2r
70kgx1r
77kgx3sx1r

Front Squat (83%)
60kgx5r
70kgx3r
80kgx3r
90kgx2r
97kgx5sx3r

Snatch Deadlift (118%)
60kgx3r
80kgx2r
95kgx2sx2r

Snatch Push Press (80%)
20kgx5r
40kgx4r
50kgx3r
58kgx5sx3r (+1 extra set where I missed on the first push press)

Pull-ups
6,5,5 (hip kips on last reps for all sets)
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Old 11-09-2010, 10:20 PM   #19
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Thumbs down 2010-11-09 Week 2 Day 2

The training
Came in a major rush - was constrained in time. I wasn't able to do jerks or push jerks due to my time constraints. I had a little wincing doing the muscle snatch at first, but better lat engagement as well as better aimed leg drive solved it. Kinda sucks I missed the jerks though, but I guess one 75% workout isn't horrible. I got another workout anyway tomorrow.

Muscle Snatch (80%)
45lbx5r
65lbx3r
85lbx2r
100lbx3sx2r

2 Position Snatch (floor, hang 60%)
65lbx1s
95lbx1s
110lbx5s

2 Position Clean (floor, hang 60%)
95lbx1s
115lbx1s
145lbx4s (missed a set - had to go)
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Old 11-10-2010, 10:15 PM   #20
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Angry 2010-11-10 Week 1 Day 3

HATED TODAY. WORKOUT SUCKED BECAUSE OF PISSED OFFNESS. WON'T EVEN GO INTO DETAIL. THE MORE I TRY TO CHANGE THINGS THE MORE I STAY THE SAME.

Snatch (65%)
120lbx3x2

Clean Pull (103%)
245lbx2
225lbx2x2

Snatch Balance (heavy)
135lbx4s

Squat (90%)
280lbx3x2
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