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Old 12-06-2010, 09:11 PM   #31
Fernando Mendoza
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Default 2010-12-06 Week 2 Day 1

Today was my first day in trying out the shoulder positioning. Basically I retracted the left shoulder more than it felt natural to, and an immediate improvement came in the jerk and in the push press. I'm going to continue testing it out tomorrow, but it may be that somehow, my left shoulder has been rounding in all this time without my being aware of it. Aside from that, great training day and even better - 8 reps on the pullups NO KIPS, all from deadhangs, on my first set. I got tired on my 2nd and 3rd set, which explains the large discrepancy, but yeah, pretty awesome.

Clean & Jerk
40kgx3r
50kgx1r
60kgx1r
70kgx1r
78kgx5sx1r

Front Squat
60kgx5r
80kgx3r
98kgx5sx3r

Snatch Deadlift
60kgx3r
80kgx2r
96kgx2sx2r

Snatch Push Press
20kgx2sx5r
40kgx3r
50kgx2r
59kgx5sx3r

Pullups
8,5,4
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Old 12-07-2010, 09:47 PM   #32
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Default 2010-12-07 Week 2 Day 2

Today was a good day - the Muscle snatch got better as the sets went on (shoulder thing that I tried on Monday worked today as well, but I had to think about pulling my shoulder blade further back, rather than it coming naturally) , and in the 2-Position snatch I power snatched the vast majority of the hang lifts. One thing I noticed was swinging (e.g. not keeping my elbows high) when I got tired. All my hang cleans were full cleans. I may have improved the timing of the arm push on the jerk, since today the catch and recovery was stronger than the last time I did this exercise.

Warmups with 20kg bar

Muscle Snatch (80%)
47kgx3sx2r

2-Position Snatch (60%) (floor followed by hang)
52kgx5s

2-Position Clean (60%) (floor followed by hang)
68kgx5s

Split Jerk+Push Jerk combo (60%)
68kgx5s
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Old 12-08-2010, 08:18 PM   #33
Fernando Mendoza
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Red face 2010-12-08 Week 2 Day 3

Today started good stayed during the middle but kinda sucked near the end. The snatch was powered at the beginning, caught much lower near the end. The highlight was the snatch balance that I thought was going to be very hard, but came out pretty good. The first time was alright with 70kg, but the second was a powerful snatch balance at 70kg. Much more confident, especially since I had to snatch all of them overhead first BEFORE doing the snatch balance (including the 70kg) as all the rack were taken. Squat was kinda hard but oh well. Conversation I had between my squats and pullups probably took about 30 mins, and the topics were all pretty big downers (injuries, lack of happiness in life, perspectives on living in Western vs Eastern society, automation and disenfranchisement) so I really didn't feel like doing more than one set of pullups. Gah I HATE NEGATIVITY, it's too engrossing for me (I tended to be MUCH more melancholy in the past) and does NOTHING for me except bring me back to those earlier times!! Fuck, that was that was a waste of time. But the snatch balance was cool.

Snatch (65%)
40kgx3r
50kgx2r
57kgx3sx2r

Clean Pull (103%)
70kgx2r
90kgx2r
103kgx3sx2r

Snatch Balance (heavy single)
55kgx4sx1r
65kgx2sx1r
70kgx2sx1r

Back Squat (90%)
60kgx5r
80kgx5r
100kgx3r
110kgx2r
120kgx1r
128kgx3sx2r

Pullups
5 (one set, too much time in between exercises, got cold)
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Old 12-10-2010, 08:51 PM   #34
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Thumbs down No day

They closed the platforms today for some University exam - way to go U of T, closing the only means to do Olympic lifts at the gym.

I figured since platforms are magical devices that produce sound unconducive to taking exams, whereas the floor is magically sound-producing-proof, I might was well max front squat and dick around with the deadlift - with IRON plates. THUMP THUMP LOL. PR'ed on the front squat. Managed to have kept some strength in the deadlift - Did three separate reps with 365lb with NO chalk and under over grip.

Hope I wasn't too loud.

Front Squat (lbs)
45x7
135x5
185x3
225x2
225x2
245x2
245x2
255x1
265x0,1 PR
275x0,0

Deadlift (lbs)
135x5
225x3
315x2
365x1
365x1
315x1 (tried to use straps, dunno how apparently)
365x1
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Old 12-20-2010, 10:17 PM   #35
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Smile 2010-12-20 Week 1 Day 1

About a week has passed since my last training session (I PRed deadlift at 180kg, and sucked at bench at 185lbs), and a few form changes I made for today's snatch
- I kept the shoulder trick I did for the past couple of runs.
- I retract my shoulder blades to the point where it ALMOST feels like they're setting up my traps for being pre-shrugged, if you can envision that of course

Similar in terms of less pain and stuff, but the extra rigidity in the upper back made the snatches feel good and fast, although I have to think about pushing the left shoulder back or I get the shoulder ouchies again. Once again, really good power snatches at 60kg - I can't believe I could barely snatch it months ago, and now its a power snatch. Six kilos does seem to make a difference though, as I had to snatch them fully. Squat was a bitch except the last set for some reason today, push pressing and pullups were cut short since my friend came over, and I taught her to deadlift (beginner's style) until staff stopped me. Apparently, I could be getting paid for this (I wasn't), and this means the University doesn't get their cut, so whatever I stopped.

Sushi with friend right afterwards hit the spot.

Snatch (70%)
40kgx3r
50kgx2r
60kgx2r
66kgx3sx2r

Back Squat (80%)
70kgx5r
90kgx5r
105kgx3r
120kgx5sx3r

Clean Deadlift (115%)
70kgx3r
90kgx3r
110kgx2r
127kgx2sx2r

Push Press (80%)
40kgx5r
50kgx3r
60kgx2r
67kgx3sx3r

Pullups
7 reps
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Old 12-21-2010, 06:50 PM   #36
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Red face 2010-12-21 Week 1 Day 2&3

Combined workouts, by taking stuff from first half of day 2 and last half of day 3 from week 1. The training sessions was preceeded by a cardio warm-up. The reason I took such a warmup was U of T's 'women's only' hour coincided with the time I came - bastards changed the time on me. So I spent an hour fuming while doing rowing and stretching. That, along with previous day's aches may have taken a toll on my readiness and ability, because 57kg snatches became kinda difficult today. I kept having to do threesies instead of twosies for sets because I'd fuck one of the snatches up. It looks like I also was not ready to front squat today, as my first NON-max fail with the front squat occurred. Meh.

30 min rowing - whatever pace, don't remember
15 min stretching

Snatch (60%)
40kgx3sx2r
50kgx2r
57kgx5sx2r (with 3 reppers in between)

Clean & Jerk (60%)
50kgx2r
60kgx2r
72kgx5sx2r

Overhead Squat (heavy single)
50kgx2
60kgx2
72kgx0,1

Front Squat (88%)
70kgx5r
90kgx3r
108kgx2sx2r
108kgx1r, FAIL

Pullups
5,4,1 (lol),4 (better)
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Old 01-03-2011, 10:49 PM   #37
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Default 2011-01-03 Week 1 Day 1

Merry Christmas and Happy New Years everybody! Now onto my ramblings:
- I feel faster in the snatch when I cue myself ALMOST jamming the bar into my hips (but not quite) - it also helps the extension and the catch (no more sumo squat catching for now). Today's snatching demonstrated this. Also catching into the normal squat foot position allows me to bounce out of the bottom better. MUCH better.
- I'm weak upper body and lower body and the 6 week strength cycle on this website is looking like something I want to do
- My squat improved and I shall no longer "uber" toe out; in fact I find doing mad toe outs LOSES power in the squat. Feet slightly toed out but mostly forward is better and slightly outside hip width is the sweet spot.
- My shoulder only slightly hurts now which is better

Snatch (70%)
40kgx3r
50kgx2s
60kgx2s
66kgx3sx2r

Squat (80%)
45lbx10r
135lbx5r
185lbx3r
225lbx3r
245lbx2r
265lbx5sx3r

Clean Deadlift (115% of my clean)
70kgx5r
100kgx3r
120kgx2r
129kgx2sx2r

Push Press (80%)
40kgx5r
50kgx3r
60kgx2r
67kgx4sx3r

Pull-ups
5,3,4
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Old 01-04-2011, 09:06 PM   #38
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Default 2011-01-04 Week 1 Day 2

Easy day. Had an person who had an extensive weightlifting background (and who had just cleaned 140kg) inspect my form, and he found my snatching up to 60kg to be textbook. Awesomeness. I'll continue in my form with foot placement, and aggressiveness cue ("hit the hips but not really"). Shoulder still ached a bit. Last snatch rep and last jerk rep where both almost misses, but I saved them.

Muscle Snatch
40kgx1
45kgx1

Snatch (60%)
40kgx1
50kgx1
60kgx1
57kgx5sx2r

Clean (60%)
40kgx3
50kgx3
60kgx2
72kgx5sx2r

Jerk (60%)
40kgx3
50kgx2
60kgx2
72kgx5sx2r
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Old 01-05-2011, 08:07 PM   #39
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Thumbs up 2011-01-05 Week 1 Day 3

Highlights
- Got a boost of energy somewhere after my first snatch miss to snatch OH Squat. Made every other snatch easily afterwards.
- shared platform with a girl who could power clean 75kg with little knee bend. I power cleaned everything equal to and under 80kg from then on.
- I was told that I had to work it cause my FS numbers suck. Yes that's a highlight. At least I know where I am.
- Felt good and rested after the session

To fix:
- My front squat and back squat foot placement aren't the same or I'm doing something wrong as the foot position in the front squat isn't feeling as confident. Ankle flexibility perhaps? :S

Clean & Jerk (70%)
40kgx3s
50kgx3s
60kgx2s
77kgx3sx2r

Snatch Pull (100%)
72kgx2s
82kgx3sx2r

OH Squat (heavy - snatched all of them before squatting)
40kgx3r
50kgx3r
60kgx2r
70kgx0,1r
72kgx1r
74kgx1r

Front Squat
60kgx5r
80kgx3r
90kgx2r
100kgx2r
108kgx3sx2r

Pull-ups
5,4,4
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Old 01-10-2011, 10:42 PM   #40
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Default 2010-01-10 Week 2 Day 1

Tons of warmup required especially for snatch push press, I've figured a way to make that pain free for my shoulder AND make it actually pop-up. LEG DRIVE!!!

Clean & Jerk (70%)
80kgx3sx1

Front Squat (83%)
99kgx5sx3r

Snatch Deadlift (115% of snatch)
95kgx2x2 -- keeping this more or less where it is until I see upwards movement on the snatch

Snatch Push Press (80%)
4 warmup sets with empty bar
60kgx5sx3r
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