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Old 04-19-2011, 03:08 PM   #11
Jeff Giliam
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Front Squat 225# x 3 x 5: http://www.youtube.com/watch?v=j33aYhTesRQ
Felt alright. Tried my best to keep those flexors activated on the way down, but I need to remember to spread the ground beneath me.

Clean Deadlift 245# x 3 x 5. Tried to focus on keeping the shoulders pulled back.

Snatch Push Press 155# x 5 x 5. Trying not to chicken neck my head forward. Felt much stronger with my head pulled back which kept my chest forward.

2 minutes each leg of spiderman and wall flexor stretches. Getting much better and easier.
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Old 04-21-2011, 03:45 PM   #12
Jeff Giliam
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Off day today. Did some static stretches beforehand in the ankle and hammies so I could hold a good receiving position. Didn't record it, so I'm not sure if or how much it helped, but it certainly interfered with my strength.

Snatched up to 185# and missed at 190#. Backed down to 165# x 3 which were pretty easy.

C&J only up to 225# then backed off to 195 x 3 which were much more crisp.

Pull-ups + 10# x 7 x 3.

Then stretched out the ankles and hammies a little more.
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Old 04-22-2011, 04:07 PM   #13
Jeff Giliam
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Snatch Balance 155# x 3 x 3. I missed the last rep of the first set, but the rest weren't too bad. I need to focus more on the drop rather than the dip/drive.

Back Squat: 255# x 3 x 5. Challenging but manageable. Should only go up 5# next week.

Snatch Pull: 165# x 3 x 5. First time using wrist straps. Felt good.

Worked on hamstring and ankle stretches.
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Old 04-25-2011, 02:54 PM   #14
Samuel Hughes
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See 7:57 in http://www.youtube.com/watch?v=d4e5cuyqjqw . I'm adding a pause at the middle and at the top and am going to start working these in to help my back in the bottom. picked it up from strengthvillian
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Current Lifts (December 2010): BW 166lbs; 285lb Bench Press; 315lb Squat; 175lb Overhead Press; 405lb Deadlift; 205lb Power Clean
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Old 04-25-2011, 06:56 PM   #15
Jeff Giliam
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Not bad stuff. I'm probably going to do a cycle soon focusing on back strength and I'll definitely have to throw something like that in the mix. An exercise that they push pretty hard at my gym is holding a face down extended position off of a ghd and pull up a stretchy band from the floor.
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Old 04-25-2011, 07:00 PM   #16
Jeff Giliam
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Big day today!

Worked up to 200# on snatch for a 15# PR! Tried to incorporate some of the info that Glen Pendlay had over at his site:http://www.californiastrength.com/olwete.html It felt a little unfamiliar and awkward, but I'm not gonna argue with the numbers. I was so excited that I forgot to drop down to 85% and hit 3 reps.

After the big gains I worked up to my PR of 245# for C&J and failed the Jerk. To be honest, I didn't really care that much about this one coming into it or coming out. A went down to 205# and hit 3 easy reps.

Pull-ups + 10#: 3 x 8.

Then stretched out hammies and ankles.
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Old 04-26-2011, 05:55 AM   #17
Derek Simonds
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Congrats on the PR. 15 LB's is no joke on a PR.
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Old 04-26-2011, 05:43 PM   #18
Jeff Giliam
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Not very enthusiastic today, but the numbers were decent.

Back Squat: 265# x 3 x 5. Felt like I was only bouncing on my right leg. Strange. Could focus a little more on keeping those flexors active. Excited to keep moving up.

Snatch Deadlift: 210# x 3 x 5. Much easier than last time even though I moved up a 20#.

Push Press: 155# x 5 x 5. Easy enough.

Stretched hammies and calves.
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Old 04-28-2011, 04:53 PM   #19
Jeff Giliam
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Strange day. Was feeling pretty off on my snatches. Worked up to 185# and failed 3 times. Backed off to 170# and by the third rep, I felt like I was finally starting to click. Worked back up to 195# and failed 200# twice. (No wonder after so many attempts.)

C&J: Worked up to 245# which felt pretty manageable. Should have shot for a PR at 250#, but got cocky and went for 255#. Good pull, but I wussed out in the hole. Backed off to 215# for three clean reps.

Pull-ups + 15# x 3 x 8. Tough, but got it.
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Old 04-29-2011, 04:53 PM   #20
Jeff Giliam
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Pretty tight from yesterday.

OHS 165# x 3 x 5. http://www.youtube.com/watch?v=39zGujxx7ig
FS 235# x 3 x 5. http://www.youtube.com/watch?v=QzMR_OXCPrM
Clean Pull 235# x 3 x 5.
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