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Old 11-12-2010, 08:53 PM   #21
Fernando Mendoza
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Thumbs up 2010-11-12 Week 2 Day 4

The training
Today was a much better day than Wednesday, a day where everything felt like shit and on top of that, real stupid shit happened. Not today!! Power snatch at 60kg was surprising. So was the 79kg snatch. It took 4 attempts (3 snatch deadlifts, one high pull) but I was able to hit it up there. Not so much with the clean & jerk, but I have a pretty lame excuse for it - took a vaccine shot today on my shoulder and it feels like someone knuckle punched me. Front Squat I passed out on the 100kg, I think I put it way too close to the carotids. Redid it and got a nice 112kg front squat. Box jumps were easy although I was told by one of the staff there that I could potentially injure my knees (or my hips) box jumping with my weight lifting shoes. That smells of bullshit so I'll ask the board on this one.

Snatch
40kgx4s (power)
60kgx2s (power!!)
70kgx1s
75kgx1s
79kgx0,0,0,1 (bam!)

Clean & Jerk
60kgx2s
70kgx1s
80kgx1s (power!!)
90kgx1s (hard)
95kgx1s (HARD)
99kgx0,0,0,0 (damn!)

Front Squat
60kgx4r
80kgx3r
90kgx2r
100kgx0 (PASSED OUT FOR SOME REASON)
90kgx1r
100kgx1r
112kgx1r

Box jumps
5sx3r (boxes #2,3,4) Easy
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Old 11-13-2010, 07:51 PM   #22
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Exclamation 2010-11-13 Week 2 Day 5

The training
Today was deja-vu. Similar issues with shoulder pain as last week. This time, I didn't get very far on the muscle snatch. Not sure if it had more to do with concentration than my inability to do the weight, but the shoulder pain was sure distracting. No such issues on the hang lifts which was cool. It may have been that my muscle snatching was more of 'warm-up' which means my warmup was inadequate. Shoulder pain sneaked its way back in at the tail end of the workout - the pull-up numbers are telling. With no shoulder pain rearing its ugly head I can do 7 pull-ups. With shoulder pain, it's distracting enough to keep me away from doing more than a single rep. The grip on the bar was also slightly distracting (it's fatter than the Olympic bar).

Muscle Snatch (heavy single)
65lbx4s
95lbx3s
115lb <-- ouch shoulder - called it a day for muscle snatch

Mid-Hang Snatch (65%)
95lbx2r
100lbx1r
105lbx1r
110lbx4sx2r

Mid-Hang Clean + Push Jerk (65%)
95lbx2r
115lbx1r
135lbx1r
145lbx4sx2r

Pull-Ups
7,1 <-- LOL but my shoulder felt unfunny on the second set so I called it a day
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Old 11-15-2010, 08:06 PM   #23
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Thumbs up 2010-11-15 Week 1 Day 5 *Power Snatch PR*

The training
Well rested, felt good and overall the training felt great! The snatch today was a clear indicator; for each set of 64kg, the first rep was a power snatch. I remember way back in March of this year, I could barely snatch 115lbs (approx 52kg) and had real problems with 135lbs (61kg). Now it's just a matter of getting aggressive to really drive it up there. For each power snatch, as recommended by the seminar, I caught it high then immediately reversed downward for the squat to simulate the squatting part and ensure I don't abruptly stop myself from sinking as low as I need to on receipt.

Squats were gravy with the new setup cues I used - I'll see how it goes on Friday before I state anything prematurely. The clean DL was fine. The push pressing was good, and got better as the sets went on. The pull-ups were marvelous on the first set, then took a dive for set 2 and 3, but I just chalk it up to being tired after an 8 repper.

I left the gym feeling way better physically than I came in. That's a great sign! And no shoulder pain either!!

Snatch (70%)
40kgx3r
50kgx2r
55kgx1r
60kgx1r <-- Power snatch
64kgx3sx2r <-- 1st rep of each set Power Snatch PR

Squat (80%)
70kgx3r
90kgx2r
110kgx1r
117kgx5sx3r

Clean Deadlift (115%)
80kgx3r
100kgx2r
124kgx2sx2r

Push Press (80%)
40kgx3r
50kgx2r
60kgx1r
64kgx5sx3r

Pull-ups
8 (last 2 hip kips),3,4
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Old 11-16-2010, 09:44 PM   #24
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Thumbs up 2010-11-16 Week 1 Day 2

The training
Came in feeling good. Muscle snatch still had carry over problems from last Saturday. Shoulder was still feeling not good on heavier reps. Switched over to snatching and it was a different world altogether. Everything felt good and all were power snatches I rode down to squats. Same deal with cleans - all power cleans ridden down to squatting. Pulling as hard as possible as I clean up my technique let's me do this stuff . Which means on the whole I'm actually getting stronger or getting better technically. Coupled with the fact that I'm now 84-85kg (2 kg lighter than before) and still pulling off 60+kg power snatches can only mean good things.

Left for a club afterward, left and still had time for a beer. Nice. Great day!!

PS. My shoulder pains "went away" after something weird happened to the area near my left clavicle. The area surrounding the clavicle felt tender throughout the cleans workout, but I pushed through. Now - shoulder pain has subsided immensely. Let's see where this goes...


Muscle Snatch (Heavy single)
40kgx2r
50kgx1 <-- couldn't do anymore - shoulder unfunny

Snatch (60%)
40kgx2r
50kgx2r
55kgx5sx2s

Clean (60%)
50kgx2r
60kgx2r
70kgx5sx2r

Jerk (60%)
70kgx5sx2r
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Old 11-17-2010, 09:46 PM   #25
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Red face 2010-11-17 Week 1 Day 3

The training
Was in a rush today as I had about 40 mins to finish my entire workout. Things quickly fell apart. No chalk meant clean and jerk had tighter grip than necessary. This resulted in sloppier cleans and jerks. On the subject of cleans, the area near my left clavicle started acting up and the only way to avoid pain was to exaggerate the clean rack - essentially get it REALLY near my throat, sometimes bumping close to the Adam's apple. This highlights that my racking has not been positioned correctly even though elbows were up, and thus a new thing I must focus on correcting. Pain is a wonderful teacher.

No chalk meant no significant pull progress. No chalk + no confidence meant lighter OH squat than I'd hoped. I actually nearly passed out on my second work set of front squats, and had to let air out quite audibly to get past that phase. Thankfully I was able to push through and complete the squats. Pull-ups suck when I'm rushed, and I was rushed so they're bad here.

Clean & Jerk (65%)
65lbx2r
95lbx2r
145lbx2r
165lbx3sx2r

Snatch Pull (100%)
165lbx1r
175lbx1r
175lbx1r

Overhead Squat (Heavy single)
95lbx1r
145lbx1r
165lbx0

Front Squat (88%)
165lbx3r
185lbx2r
205lbx2r
235lbx3sx2r

Pull-ups
5,1,2
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Old 11-30-2010, 12:03 AM   #26
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Default 2010-11-29 Week 1 Day 1

After a week of a break (I saw my performance taking a hit so I took it off), I came back today. Training felt good, although another weakness has been exposed - my entire left leg. During back squats, the knee would come in just a bit, and when forcing the knee out, the squat would immediately take a speed penalty on the concentric. Basically the weakness is holding me back.

Besides that, I solved my collarbone problem, my shoulder didn't hurt at all during training, but my wrist that I banged up last month acted up again during push presses.

All these numbers are from the week prior to last week, up by about 1kg each.

Snatch (70%)
40kgx3r
50kgx2r
60kgx1r
65kgx3sx2r

Back Squat (80%)
50kgx10r
70kgx5r
90kgx3r
110kgx1r
118kgx5sx3r

Clean Deadlift (115%)
70kgx3r
100kgx2r
125kgx2sx2r

Push Press (80%)
40kgx3r
50kgx3r
60kgx2r
65kgx5sx3r

Pull-ups
6,5,5
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Old 11-30-2010, 08:35 PM   #27
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Default 2010-11-30 Week 1 Day 2

Came in a bit tired, but I managed to pull through. In fact, I gotta kick my own ass about something I haven't done in recent workouts that I should have been focusing at all times - AGGRESSIVENESS. Getting that aggressiveness on the first pull and across the 2nd made the 3rd pull easier to handle today. The muscle snatch is evidence towards that, as that's the heaviest muscle snatch to date (PR). To forget such an attribute is to lay waste to what could have been a good workout. Thankfully I remembered to bring it. Need to do the same on Friday.

Time for bed.

Muscle Snatch (Heavy)
40kgx1r
50kgx1r
55kgx1r

Snatch (60%)
55kgx5sx2r

Clean (60%)
55kgx2r
65kgx2r
70kgx5sx2r

Jerk (60%)
70kgx5sx2r
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Old 12-03-2010, 11:07 PM   #28
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Thumbs up 2010-12-03 Week 1 Day 4

Came in agitated in prep for the heavy day. The snatch was butter smooth until it came to 80kg, then I had to give it 3 strikes before I got it. The landing was much more toes forward than it should have been on the snatch. My Jerks suck from 100kg onwards. I let negativity cloud an otherwise productive session - there was a dude who's much stronger and more talented on all the lifts, encouraging me, even after I completed 142kg on the squat to go for 150kg. And what do I do? I say, no I don't have it in me. That was a reflex - a bad one. Need to stop assigning limitations to me.

Snatch
40kgx3
50kgx2
60kgx1
70kgx1
75kgx1
80kgx0,0,1

Clean and Jerk
50kgx2
70kgx2
90kgx0,1
95kgx1
100kgx1,1

Squat
70kgx5
90kgx3
110kgx2
120kgx2
130kgx1
142kgx1

Box jumps (36")
3,3,3,3,3 - shoeless joe's
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Old 12-04-2010, 05:53 PM   #29
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Default 2010-12-04 Week 1 Day 5

Left shoulder hurt again, which made the muscle snatch at 80% feel more like a 90% effort. Everything else was solid. The pull-ups were surprising though, 8 reps with only 1 hip kip. Really sleepy now for some reason.

Muscle Snatch (80%)
40kgx2r
45kgx3sx2r

Power Snatch (75%)
50kgx4sx2r

Power Clean + Push Jerk (75%)
72kgx4s2r

Pull-ups
8 reps (one set only)
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Old 12-05-2010, 09:20 PM   #30
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Default

I may have figured out a temporary solution to my shoulder problem. It involves correcting positioning. Will experiment this week.
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