Re: SmileyEH\'s Log
 

Wu,
One thing that helped me was putting the bar in a rack and loading on a bunch of weight. Then get underneath it in the rack position and just stretch your wrists back by standing up. Remember you only want fingertips touching the bar with your wrists up high and your elbows forward. A mistake I see often is guys trying to hold onto the bar tight with their palms especially after coming out of a clean - you need to make sure your hands are just there to stabilize it as it rests across your clavicle.

I don't know how much help I can be with o-lifts, my form is also pretty bad. Can you take video of yourself and put it on youtube?

www.weightliftingexchange.com has tons of footage of olympic weightlifting which is really helpful.

Re: SmileyEH\'s Log
 

[ QUOTE ]
burdz,

where do you go to school (im at umass)

[/ QUOTE ]

Umass as well broseph

Re: SmileyEH\'s Log
 

Rest day yesterday and bad food.

Today:

2min bike
Power Snatches + OHS
stretching
8 pullups
6 HSPU

Snatch (135pr):
3x95 power
3x95
3x115 power
2x115
1x125 (1 + 1 fail) power
2x125 power
1x125 x 2
1x130
1x135
1x140 (pr)
1x145 fail x 2

Clean & Jerk (PR 205):
Pwer clean + Hang Clean + 2xJerk @ 135
1x135
1x185
1x200
1x210 press out jerk (pr)
1x215 fail
1x215 good clean fail jerk (clean pr)

Felt great today. I made a big adjustment in my technique in the o-lifts by starting with my hips much higher and going for a bigger hip extension during the second pull instead of pulling so straight up from the floor. I uploaded 3 videos to youtube. One of my PR snatch, another of a 200lb C&J and a 210 C&J (although the jerk was no good). I tried to video the 215 clean but i had my camera on the wrong setting.

Right now my snatch technique still has a long way to go, I am pulling the bar plenty high enough but am not getting underneath quick enough and deep enough. Same is true for my clean although not so bad (215 clean with a 255 front squat is 84% which is barely acceptable). Either way the jerk still sucks, I am dipping way too slowly, drifting forward and I'm not getting my front leg far enough forward in the split.

Food:
eggs, bacon, OJ
banana, whey protein shake
After Max shake
2 chicken breat quarters, brown rice, salad

youtube is being retarded and not processing the clips. i will link to them when they're available.

Re: SmileyEH\'s Log
 

140lb snatch
200lb C&J
210lb C&J

Feel free to berate my crap form. Also sorry they're all like a minute long - I require much psyching up.

Re: SmileyEH\'s Log
 

Smiley,

It looks like you're lowering the bar a ton when you do your clean. Like you pop it up and then let it sink down when you do the clean part. Why is this? I looked at some other videos and it seems to be std in a clean to let it drop a bit as you settle into a front squat position, but yours looks a little much.

Also, where do you draw the line between a clean and a power clean? I'm working on my form, and due to the amazing crappiness of our gym I'm limited since we have no rubber weights. But cleans can still get allowed without them threatening to bar me.

Re: SmileyEH\'s Log
 

ImStraight - He's doing a squat clean, which means he goes down into a squatting position when receiving the bar. This is how these particular Olympic lifts are done, and it also obviously allows you to clean more weight.

Re: SmileyEH\'s Log
 

rest day today, down with a cold.

Raisin bran, protein shake, banana
slice of pizza, small bag of almonds
apple, protein shake
chicken breast, brocolli

Re: SmileyEH\'s Log
 

smiley,

the youtube clips are awesome.

Re: SmileyEH\'s Log
 

Thanks Kool Aid!

2min bike
10 dips
15 kipping pull ups, back extensions, incline situps
stretching
power snatches + OHS

Back Squat
8x135
10x185
10x195
8x210
6x225

Barbell Standing Shoulder Press
8x45
5x95
5x110 x 4
4x110

Front Squat
5x135
2x225
2x225

Pullups
8 unweighted
3x50
3x55
3x60 x 6

4x5 broad jumps (guessing distance around 6-7 feet)

Quit the front squats early because my hamstrings are still shot from sunday. Felt like I was not maintaining an arch in the bottom of the squat (which is a problem I already have). Didn't want to risk a lower back injury. I think the technique adjustment I made in the snatch/clean really showed my weakness there.

food
had 2slices of toast with PB&J last night with a protein shake
muffin, protein shake
After Max shake pwo

Re: SmileyEH\'s Log
 

2min bike
10 dips, pullups
15 back extensions, incline situps
6 HSPUs
stretching
power snatches + OHS

Snatch:
3x95 power
3x95
1x130
1x130 fail
1x130 x 4

Dumb Bell Bench Press:
10x50
6x75
4x80 x 4

Deadlift:
5x135
5x225
5x275
5x300 x 3
2x300
5x225

Was forced to take a big break between bench and dl because the football team came into the gym and took things over for about 20 mins. Snatch consistency has gone way up, felt good to get 4 decent lifts in a row.

Food
yesterday had huge amount of pulled pork and beans for dinner, protein shake before bed
eggs, bacon, toast, oj
small bag of almonds, ice cream sandwhich, apple
pwo After Max Shake, tri-o-plex bar

Re: SmileyEH\'s Log
 

2min bike
10 dips, pullups
15 back extensions, incline situps
6 HSPU
stretching
power snatchs and OHS


Overhead Squats (1rm = 175:
10x95
5x135
5x145
5x150
4x150 - wrist failed on me
5x150 - felt much better, maybe just a grip adjustment

L-Pullups:
9, 8, 7, 7 around 3 mins rest bw sets

Dips:
8
1x50
1x70
1x80
1x90 fail

These were a pain because i don't have a dip belt. Ended up using a 50 or 60lb dumbell between my thighs and stuffing a smaller dumbell between my stomach and a lifting belt. Yes, I looked silly especially stalled out for 10seconds trying to get up on the 90lber. 80 was a pr though I think.

food
chicken breast, broccilli dinner 1
3/4lb beef, vegetables dinner 2 last night
protein shake, bagel with butter, banana
pwo After Max shake

Re: SmileyEH\'s Log
 

Sorry for lack of updates. Rest day friday and saturday's workout was effectively a rest day - drinking two nights in a row + mediocre diet made for some awful perfomance in the gym.

500m row 1:45 @ 21spm
power + reg snatch + ohs
light stretching

Snatch:
3x95 power
3x95 x 2, 1 fail each set
3x95
1x115 power
1x115
1x125 x 2
1x130
1x130 power
1x130 fail
1x130 power(screwed up reg. snatch)
1x130 ugly press out

Snatch felt crappy, mechanics just seem way off from last week and my left shoulder was tweaking

C&J:
warmups @ 125, 135
1x185
1x195 press jerk
1x195
1x195 press jerk
put on a belt
1x195 x 4
2x175 pressed out second

Overall clean and jerk felt good, I don't like it cause it's kind of cheating but wearing the belt really makes me feel more secure in the jerk portion. I pretty much nailed 4 in a row which felt good after pressing out a bunch.

Back Squat:
8x135
2x225
put on belt
1x265
1x275
1x285
1x295

295 pr looked verrrrry ugly. Came out of the hole very easily but stalled out horribly just above parallel, but I managed to gut it out. Probably looked like a good morning at the end. Again the belt made me feel a lot better although will try not to use outside of pr attemptish lifts.

Food:
bacon, eggs, toast, oj
banana protein shake
pwo aftermax shake
trioplex bar

Re: SmileyEH\'s Log
 

Do you still have the logs from when you first started the olympic lifts? I'd be interested to know what they look like, and how long you've been doing these.

Re: SmileyEH\'s Log
 

[ QUOTE ]
Do you still have the logs from when you first started the olympic lifts? I'd be interested to know what they look like, and how long you've been doing these.

[/ QUOTE ]

I didn't really start getting into them until around the new year. I did a couple weeks of this workout in febuary before taking a break due to elbow tendonitis. I could probably clean about 160ish from the beginning and it quickly improved. I couldn't full squat snatch at all (still cant lol) but could do a really ugly power snatch with press out at about 135.

Re: SmileyEH\'s Log
 

500m row 1:50 @ 19spm
10 dips, pullups
15 back extensions, incline situps
7 HSPU
stretching
power snatches + OHS

Barbell Lunges (reps listed are each leg):
6 x 45 (12 total reps)
5x95
5x115
5x135 x 3

Pullups
8
3x55
3x60
3x65
3x70 x 4
3x65
2x65

Power Jerk:
45 warmup
5x95
3x135
2x155
1 + 1x165 did a split on accident first rep, power 2nd rep
1x175
1x185
put on a belt
1x195
1x205

Kind of weird workout today. I've never done barbell lunges so figured I'd give them a try. Did most of the reps with my trailing knee nearly touching or touching the ground. Last few reps of the last 2 sets were very tough.

Pullups I should have stopped after the 3x65, just barely finished the last set at 65 but going til failure like that isn't very productive. Might have tweaked my elbow a little.

Not sure how I feel about the power jerks. I've never done them before, on one hand they were relatively easy, my split jerk and power jerk prs are probably about the same maybe even higher for the power version so my leg and shoulder strength is therefore pretty solid. But that basically implies my split jerk technique sucks. Maybe lunges now and again will improve it. Oh well, pyrros dimas does power jerks so it's all good!

food:
forget what i had last night - not very much :/
raisin bran, protein shake, bacon
ice cream bar
apple, almonds, tri-o-plex bar
pwo aftermax shake

Re: SmileyEH\'s Log
 

Smiley,

On lunge you can alter the quad/glute activation by making your step shorter or longer. Shorter gets more glute involved.

Re: SmileyEH\'s Log
 

[ QUOTE ]
Smiley,

On lunge you can alter the quad/glute activation by making your step shorter or longer. Shorter gets more glute involved.

[/ QUOTE ]

You got it backwards.

Re: SmileyEH\'s Log
 

Rest day yesterday.

500m row 1:46 @ 22spm
15 dips, kipping pullups, back extensions, incline situps
6 HSPU
stretching
15 clapping pushups

D-Bell Bench:
10x50
6x75
4x80 x 2
3x80
4x75

Deadlift:
10x135
5x225
1x315
1x375 fail

Sumo Deadlift:
3x315
1x345
1x355
1x365 fail
1x345 x 3

Hanging straight leg raises (to hands):
8, 9, 6, 4

Dbell bench kind of sucked, went backwards from last time. Tried for a new deadlift pr but wasn't close - maybe just somewhat of an off day. Decided to max out sumo deadlift as well, it actually feels a little easier than convential for me. Last 3 singles were very tough, hope my back isnt too fried for tomorrow.

Re: SmileyEH\'s Log
 

Worked out light last thursday. Back was sore and took fri-sun off because of general soreness, burnout.

Pretty fun super duper rocking my guns workout today.

500m row 1:46 @ 21spm

Dips
10
5x40
3x50
3x60 x 7

OHS + power snatches
stretching

Front Squat (255 1rm)
5x135
5x185
3x205
2x225 x 5

Back was bothering me in these. I think my hamstring flexibility is crap so I'm losing my arch in the hole with a lot of weight. Don't think it is a problem for injuries but it's definitely holding me back for full squat cleans. Been trying to stretch more, especially before bed - I hate it therefore not doing it with much regularity.

Tried to do a couple sets of OHS but shoulders were really unstable probably from dips.

Pullups
5
1x60
1x80
1x90
1x95
1x95
1x100 - fail
1x90
1x80
1x80 - fail

Probably the closest to a bodybuilding style isolation exercise I'll do. I do these palms facing which isolates the biceps more I guess.

Re: SmileyEH\'s Log
 

Short and painful workout today.

500m row 1:46 @ 21spm
8 dips
OHS + power snatches
10 kipping pullups
10 45lb thrusters (basically front squat past parallel plus a push press)
stretching

Crossfit workout Fran (21-15-9 reps each of 95lb thrusters and pullups) for time:

Time: 6:35 - down from around 8 minutes last time I did it in january. The thrusters were each broken up into 2 sets but the pullups (kipping) were all unbroken.

Fran is one of the most popular crossfit workouts. The best do it in under 3mins. this guy does it in 2:19 which is insane. Considering I've done at the most 1 metcon workout every two weeks for the last couple months I'm happy with my time and improvement.

Re: SmileyEH\'s Log
 

Also forgot to post this earlier but I finally got around to making a big order from trueprotein.com

I ordered 3 6lb mixtures totalling a little over $100.

Standard:
Whey Protein Concentrate 100%

This will be my protein source for breakfast when I don't have eggs (3 times a week usually) and for lunch on rest days. Just basic whey protein, don't really care about purity as I obviously don't mind a little fat and sugars.

Post Workout:
Whey Protein Concentrate 10%
Hydrolyzed Whey Protein High Grade 25%
Dextrose 30%
Maltodextrin 30%
Creatine Monohydrate Powder 5%

Post workout shake similar to the Optimum Nutrition After Max stuff I was taking. Around 2:1 sugars to protein with most of the protein in quick digesting form with a little creatine. The creatine should work out to about 5grams per serving.

Bedtime:
Whey Protein Concentrate 35%
Calcium Caseinate 55%
Flax Seed Oil Powder 10%

Bedtime shake with caseinate that is apparently slower digesting. Also threw in some flax seed oil in there because it's supposed to be great stuff and I can use the fat before bed. Usually I have some oatmeal or cereal before bed for some complex carbs.

Re: SmileyEH\'s Log
 

Smiley,

From the hyperbole I read. Micellar Casein is the bedtime protein of choice. Once I can get myself into a better schedule I'll likely invest in some.

PWO is probably pretty rough tasting. Tell me how it shakes down.

I wonder if I could do the thrusters in that workout. I doubt I could rock 21 reps. I'm positive I can't do the pullups. But my kipping skillz are nonexistent.

Re: SmileyEH\'s Log
 

[ QUOTE ]
From the hyperbole I read. Micellar Casein is the bedtime protein of choice. Once I can get myself into a better schedule I'll likely invest in some.

[/ QUOTE ]

Cool, let me know if it works - I might bite the bullet and throw down for it next batch.

[ QUOTE ]

PWO is probably pretty rough tasting. Tell me how it shakes down.

[/ QUOTE ]

I figure if it is truly awful I can just mix in some of the regular whey to tone it down.

Re: SmileyEH\'s Log
 

Smiley,

I don't mean like truly and uniquely awful. Just to a level of general nastiness like everything else that is generally healthy. No one is gonna convince me that steamed veggies and a chicken breast tastes better than a burger and a beer. Though I do choose the former instead of the latter more often.

Re: SmileyEH\'s Log
 

Upper back and quads were really sore today but went to the gym anyway. Looking forward to rest day tomorrow.

500m row 1:51 @ 21spm
OHS and Power Snatches

Barbell Bench
10x45
10x85
8x135
5x165
5x175
3x185
1x200
8x155

God I hate bench. 200 max is still about 20lbs lower than it should be, but it's not a lift I care too much about.

Deadlift
8x135
5x225
5x275
5x285
5x295
5x305
5x275 - sumo style
5x225

Tried to go a lot easier on deadlift this week. I think 5x5 all at 80% 1rm is just too much for me recovery wise. I'll try a similar progression next week.

Incline Med Ball situps:
12, 8 + 4no med. ball

Re: SmileyEH\'s Log
 

Only updating friday and sunday's workouts now. Crappy weekend, definitely failed a take-home.

friday:
2min bike
15 dips, back extension, incline situps
10 kipping pullups
5 HSPU
stretchng
OHS and power snatches

Snatch:

5x95 hang power
3x95 power
3x95
2x115 power
2x115
1x125 power x 2
1x125 - fail

I'm going to take a break from this exercise. My technique has obviously gotten worse, and I'm not improving strength or power at all because the loading is so low. Maybe I can find a coach over the summer or next year somewhere.

Clean + power jerk:
warumpus w/ front squats @ 125
1 pwr clean + 2 hang clean -> power jerk x 135
2x135
1x165 pressed out jerk, did another one
1x165 power
1x185
1x195 fail jerk

Obviously another [censored] o-lift session.

Back squat:
8x135
8x185
5x225
5x235 x 3
2x225 - quit after my knee started to hurt. It was sore before right behind my kneecap, aggravated it.

standing shoulder press
10x45+
5x95
3x105
3x115
3x125
2x130
1x135 - fail

Very weird I couldn't do a single at 135, left shoulder hurts in the usual spot and limits me for most presses.


Sun Apr. 15
500m row 1:41 @22spm
OHS + Power Snatches

75 95lb overhead squats in as few sets possible:
25, 20, 20, 10

took about 3 min breaks bw sets. Doing it in 3 sets should be easy in a couple months. Shoulders and abs were very sore afterward

Chins
10 unweighted
5x45
5x50 x 3
4x50

Broad Jumps
One Legged box jumps
two legged long box jumps
stair jumps (jump 4 + 4 + 4 steps, jump 5 + 5 steps)

edit: yesterday while I was at the gym a guy I kind of know that is always doing the bodybuilding type stuff (lots of curls, benching, isolation stuff) stopped to ask me about the type of workouts I do. he said he was really interested to learn why i was o-lifting, squatting etc. so much as it was completely different from all he had learned, yet he saw me making a lot of progress. talked for a few minutes about crossfit, compound movements, innervation, rep regimes all that good stuff. might have made another bodybuilding convert!

Re: SmileyEH\'s Log
 

Take a full week off.

Re: SmileyEH\'s Log
 

[ QUOTE ]
Take a full week off.

[/ QUOTE ]

Nah, I feel pretty good overall. I think I've just been on O-lifting tilt, plus that knee strain was hurting me last week.

Good workout today:

2min bike
10 dips, kipping pullups
15 back extensions, incline situps
6 HSPU
OHS & Power snatches
stretching

Clean and Jerk:
power clean + 3 power jerks @ 135
power clean + 2 hang full clean + 2 power jerks @ 135
2x135
1x175
1x185 x 2
1x185 fail jerk
1x185
put on a belt
1x195
1x205
1x185
1x200 fail jerk
1x200
1x175 split jerk

Good Mornings:
10x45
8x95
8x115 x 3

Hanging Straight Leg Raises - until I'm upside down, proper name?
6 palms facing
6 pistol grip + skin the cat
5 pistol grip + skin the cat

Re: SmileyEH\'s Log
 

Meh. Your last two workouts reek of overtraining horridly. They aren't my decision. Rock on with whatever you think is best.

Re: SmileyEH\'s Log
 

Smiley, when was the last time you took a full week off?

Re: SmileyEH\'s Log
 

[ QUOTE ]
You just start a stop watch. You have until it hits 1:00 to do 1 pullup, then until 2:00 to do 2 more, then until 3:00 3 more etc. So in the 10th minute you have to do 10 pullups in that minute.

[/ QUOTE ]

this sounds like a pushup excercise I used to do. You have X seconds to do X pushups each minute for 10 minutes. Beginners use a low X obv. So say your number is 20. Starting at time 0:00, you have to do 20 pushups before :20 then you rest until 1:00. Then you have to do another 20 pushups between 1:00 - 1:20 and rest until 2:00. etc.

Re: SmileyEH\'s Log
 

Thremp & Skunks,

I took fri-sun off 2 weeks ago and the thurs workout that week was very light so I'd give myself 4 days or so of recovery. I guess I could be overtraining, but I had a good o-lift workout today and felt good. Honestly I've tried taking longer than a weekend off in the past and I always end up going back monday or tuesday. Obviously not ideal performance wise, but it keeps me sane.

Re: SmileyEH\'s Log
 

"Hanging Straight Leg Raises - until I'm upside down, proper name?"

Hanging inverted pike

Re: SmileyEH\'s Log
 

[ QUOTE ]
"Hanging Straight Leg Raises - until I'm upside down, proper name?"

Hanging inverted pike

[/ QUOTE ]

Sweet thanks, although that sounds a cooler than what I can actually do. I don't have the flexibility to keep my legs totally straight all the way, maybe 3/4.

2min bike
10 dips
8 pullups
15 back extensions, incline situps

Dips - finally got access to a dip belt:
10
5x45
3x55
3x65 x 5
3x55

Front Squat:
10x45
5x135
5x185
3x210
3x230 x 5
5x135

Re: SmileyEH\'s Log
 

Rest day yesterday. Bought a new ipod and proceeded to blow a fuse in my car trying to plug it in with a broken cigarette adapter. Hour of hassles later, didnt feel like going to the gym.

500m row 1:43 @ 21spm
10dips
15 kipping pullups, back extensions, situps
5 HSPU full range forehead to floor
OHS and Power Snatches

DBell Bench
10x50
5x75
5x80 x 2
4x80 x 2

Deadlift
10x135
5x225
5x285
5x295
5x305
5x315
5x275

Cool down stretching legs for 10mins.

Re: SmileyEH\'s Log
 

Going to be a rest day today. yesterday's workout:

500m row 1:44 @ 21spm
power snatches + OHS

Clean and Split Jerk:
warmups 45lbs
warmups 135lbs
1x165 x 2
1x175 x 4
1x185 x 2

Finally got around to trying out my rings with some more space to swing. Got a muscle up on my 4th or 5th try and did a couple more later. Kind of a cool milestone in the crossfit universe.

Decided to enjoy the first beautiful day of the year so far and did some hill sprints. Total sprint time was probably ~20 seconds, with ~2 mins rest in between. Did 5 and wanted to die afterward, glutes were burning like crazy.

Re: SmileyEH\'s Log
 

smiley,

i haven't spent a ton of time on the c2, but i am starting to spend alot more........my question is this,

how the hell can you have such a low spm and go that fast?
are you set at 3 or 4 on the dampner?
are you pulling super super hard?

seriously man that is quite amazing.
this must be max effort for 500m!!??

i think i am pulling to fast and not hard enough, because my spm are like 35 but i am only doing like 1:50 ish for 500m and it isn't super difficult, but i can't go much faster. does that make sense?

thanks for you input on this. J.

Re: SmileyEH\'s Log
 

J,

The thing with the C2 is that every stroke you slow the flywheel down a little bit before speeding it up. So you are the most effecient the lower your stroke rate. Obviously you'll be doing more work at a higher rate, but it's a case of diminishing returns. Anything about 30spm is going to be way too fast for anything but max effort sprints, and could be counterproductive. Just focus on exploding really hard each stroke and recover smoothly and slowly.

I use a 5 damper setting. My warmpus aren't max effort but I am breathing hard at the end, so probably just past anareobic threshold. Heh, I'm glad you think I'm fast - I worked out with a friend on the crew team a while ago and he was doing 500m repeats 1:35 pace at 22spm. I could stay with him for one (albeit at 28-30spm), but after that I was completely toast, while he went on to do 3 more on 2min rest at the same pace.

Re: SmileyEH\'s Log
 

thanks, confirmed what the said on crossfit and what not.

i have a friend who rowed at U of Washington, those guys are animals and really strong and fit.

always someone bigger, stronger, faster....... [img]/images/graemlins/confused.gif[/img]

give us good goals i guess, thanks [img]/images/graemlins/grin.gif[/img]

J.Brown

Re: SmileyEH\'s Log
 

Sorry if you mentioned this before, I only read the 1st 4 pages. How long do you rest between each set? I usually go about 1 min, not sure what is best. Just wondering.