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#1
03-14-2007, 01:31 AM
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SmileyEH\'s Log
Well Kyleb asked for it so here you go.
Went to the gym today after taking Sat-Mon off. Had been making PR's pretty much every week for the past month and was over trained, felt really tired, had some nagging tendinitis so I needed the break to let my body recover a bit. Of course I wanted to take a full week but couldn't stand it. Warm up: 500m row on the C2 at 5resistance. 1:47 at 20 strokes per minute. Barbell power snatches and overhead squats Samson Stretch and hamstring stretch Snatch: PR'd with the power version last week at 140lbs but have yet to be able to actually catch the bar in a good deep squat. Worked on form and managed to get the full squat snatch near the end of the session. 5x95lbs 5x95lbs 3x105lbs 3x115lbs 1x125lbs 1x125lbs 3x1x130lbs bunch of fails at 135. Clean and Jerk: Worked up to a single at 195 (pr 205) Two fails at 205, technique is a bit off plan to do 5 heavy singles before the end of the week and go for a new pr on saturday or sunday. Front Squat: 2x205lbs 2x225lbs 1x255lbs (former PR 240lbs) Front Squat pr felt great. Will try and max out back squat later in the week. Food for the day: Breakfast: 5 eggs, 5strips of bacon, glass of orange juice, 2 slices whole wheat toast Meal 2: Tri-o-plex bar (400 calories 50% carbs, 30% protein, 20% fat), double whey protein shake, apple Meal 3: Grilled Chicken, green peppers, broccolli pasta Meal 4: double serving of oat bran hot cereal with whole milk, double whey protein shake, few handfuls of sunflower seeds I'll try and update tomorrow with more of a background of what I'm doing, progress so far and goals for the future. 
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#2
03-14-2007, 05:03 AM
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Re: SmileyEH\'s Log
Pretty beastly front squat. I'm just starting to substitute it for back squats once a week or so to give my legs a break, and it's looking pretty pathetic right now for me.
Height/weight/BF estimation? Also, did you receive coaching/training to learn the Olympic lifts?
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#3
03-14-2007, 09:48 AM
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Re: SmileyEH\'s Log
[ QUOTE ]
Height/weight/BF estimation? Also, did you receive coaching/training to learn the Olympic lifts? [/ QUOTE ] 6' 175-180 BF is probably around 10-12, I have good abdominal definition but am getting love handles as I try and stuff myself with food every 2 hours. There is a strength and conditioning coach at my college who has helped me out a couple times with things, but mostly I'm self taught. I've also uploaded a few videos at crossfit.com and have received some great advice there. Having a coach would have been awesome though, but even so I think anyone can learn them given enough time and practice. Simply browsing youtube or weightliftingexchange.com and watching clip after clip of olympians lifting and internalizing the movement is enough. Here is me C&J'ing 165 this January, I started doing the o-lifts in november last year so my technique is still terrible at this point. video [ QUOTE ] Pretty beastly front squat. [/ QUOTE ] Thanks!
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#4
03-14-2007, 10:13 AM
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Re: SmileyEH\'s Log
Seeing clips like that one makes me want to learn somemore powerlifting lifts. I always wuss out and just do squats [img]/images/graemlins/blush.gif[/img]
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#5
03-14-2007, 02:49 PM
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Re: SmileyEH\'s Log
[ QUOTE ]
Seeing clips like that one makes me want to learn somemore powerlifting lifts. I always wuss out and just do squats [img]/images/graemlins/blush.gif[/img] [/ QUOTE ] If this is how you 'wuss out', you're doing alright [img]/images/graemlins/smirk.gif[/img]
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#6
03-14-2007, 03:25 PM
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Re: SmileyEH\'s Log
look forward to reading it smiley. when can i come back for another lesson, tomorrow? i am doing that stuff you taught me, i feel weird doing it because i am unsure of how it works exaclty and i am the only one in my gym that does that type of stuff. i kind of hurt my shoulder, sucks guess i have to take a couple dyas off
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#8
03-14-2007, 05:16 PM
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Re: SmileyEH\'s Log
Just got out of the gym for the day.
Warmup: 500m row 1:47 at 21spm 8pullups 15 back extensions 15 incline situps stretching Weighted Dips: 10 unweighted 5x40lbs 5x45lbs 5x45lbs 5x45lbs 4x45lbs Deadlift: Warmup with 45lb power snatches and overhead squats 8x135 5x225 3x315 3x315 2x315 3x315 (with belt) 3x315 2x315 Hopefully I'll try for 7x3 at 315 again in a couple weeks with the goal of hitting every rep. Food: Breakfast: 5 eggs, 4 strips of bacon, 1.5slices whole wheat, glass of orange juice meal 1: apple, small bag of peanuts - would have liked to eat more but wasnt hugnry at all meal 2 pwo: double whey protein shake, tri-o-plex bar Going to all you can eat bbq for dinner and probably have some oatmeal and a protein shake for bed.
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#9
03-14-2007, 05:26 PM
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Re: SmileyEH\'s Log
hey smiley,
when you do sets of deads, are you doing the kind where you don't go all the way down to a static bar (romanian?) or are you setting the bar to a stop on the ground each time?
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#10
03-14-2007, 11:30 PM
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Re: SmileyEH\'s Log
[ QUOTE ]
hey smiley, when you do sets of deads, are you doing the kind where you don't go all the way down to a static bar (romanian?) or are you setting the bar to a stop on the ground each time? [/ QUOTE ] Sorry didn't see this post earlier. I am doing full ROM deadlifts so full stop on the ground each rep. A romanian dead lift is where you start with your hips higher than a convential lift. I think my default dl form is romanian because of weak hamstrings but I'm not sure. The style you are referring to I think is partial deadlifts - used mostly for getting past sticking points higher in the lift and gripwork. Neither are problems for me right now so I only do regular dls.
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