SmileyEH's Log

[SmileyEH]

Warm Up
2min bike
10 dips
8 pullups
15 back extensions, incline situps
OHS and power snatches
stretching

Overhead Squat:
8x95
5x135
5x155 x 4

Total Load = 4,535

Chins w/ dip belt
8 unweighted
5x45
5x50 x 4

2 roudns of:

10 box jumps (3 feet?)
5 broad jumps (7 feet?)
2 triple 4step jumps
2 double 5setp jumps

[SmileyEH]

Unplanned rest day yesterday. Drove in for my first class and felt horrible - sore throat/nausea so went home and watched tv all day.

Warmup:

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

B-Bell Bench:
8x135
8x155
7x155 x 2

Total Load: 4,490

Deadlift:
8x135
5x225
1x315
1x345
1x375 (PR)
1x385 (PR!)
1x335 x 3 (off dominant grip)
10x135

total load = 5,980

Sweet deadlift session today. Nothing like hitting a pr and having to sit down cause the room is spinning and all you can hear is buzzing. Since December I've added 50lbs to my dl, so about 10 lbs a month and I didn't train it continuously-very happy with the results. Hopefully I can still lift over the summer and get 405 by September.

[Thremp]

Very nice DL numbers.

[SmileyEH]

[ QUOTE ]
Very nice DL numbers.

[/ QUOTE ]

Thanks Thremp!

Rest day today, yesterday's workout:

500m row 1;47 @22spm
10dips, kipping pullups
15 back extensions, incline situpus
OHS, power snatches
little stretching

Front squat
8x45
5x135
3x185
3x215 x 5

Cut these 5 sets short, back was still sore from deadlifts

Barbell Shoulder Press
8x45
5x95
4x115 x 5

Lunges
8(each leg) x 95
5x135
5x145 x 2

Farmer's Walk
Each time, 1 lap around the gym - round 150feet
1lap w/ 80lb dumbells
3 laps w/ 100lb dumbells - 2-3min rest b/w laps

[GooseHinson]

[ QUOTE ]
Since December I've added 50lbs to my dl, so about 10 lbs a month and I didn't train it continuously-very happy with the results. Hopefully I can still lift over the summer and get 405 by September.

[/ QUOTE ]

Skimmed through and I haven't seen you hit this yet. 5x350 and this should be no problem for you. I'm calling you out, get this done within the next couple days if you haven't already [img]/images/graemlins/wink.gif[/img]

[SmileyEH]

[ QUOTE ]
[ QUOTE ]
Since December I've added 50lbs to my dl, so about 10 lbs a month and I didn't train it continuously-very happy with the results. Hopefully I can still lift over the summer and get 405 by September.

[/ QUOTE ]

Skimmed through and I haven't seen you hit this yet. 5x350 and this should be no problem for you. I'm calling you out, get this done within the next couple days if you haven't already [img]/images/graemlins/wink.gif[/img]

[/ QUOTE ]

Hyachahcahca. I actually tried 405 last week with no warmup and weighing about 8lbs less than I do right now. Obv. failed miserably, but I still have hope. I promise to try saturday-if not then next wednesday.

[SmileyEH]

Good workout today besides the horrible cold/cough I've got. Thought I was going to cough up a lung a few times.

2min bike
power snatches + OHS
little stretching

Snatch:
5x95 hang power
1fail + 3x95 hang x 2
3x115 hang
1f + 1xhang
1x125 hang fail
2 + 1 OHS x 125 hang
2x125 hang
1x130 hang x 2
1x135 hang
1x135 hang fail

Pretty solid session, I'm just doing snatches from the hang for simplicity's sake and to save my knees. Something is up with my 1st pull (less so with my clean as well) and I keep banging to bar on my left kneecap every so often.

Clean and Split Jerk:
warmups at 95 and 135
1x185 x 2
1x195
1f + 1x195 - technique laps on first attempt, bar slid off forward
1x205 fail jerk
1x205 x 2
1x205 - elbows hit knees bottom of clean, didn't attempt jerk
1x185 power clean + power jerk (PR power clean)
1x185 power clean fail power jerk

Good c&j session. I'm a little concerned with my clean technique - I keep drifting forward and standing up with a round back. Need to pull the bar back toward me more during the 2nd pull. Power clean PR was easy even at the end of the workout - should be able to do 195 maybe 200.

[Thremp]

What do you think biggest problem is between power Clean and squat clean... I assume SC should be much higher, but 3rd pull is very crucial. Your thoughts?

[SmileyEH]

[ QUOTE ]
What do you think biggest problem is between power Clean and squat clean... I assume SC should be much higher, but 3rd pull is very crucial. Your thoughts?

[/ QUOTE ]

I think the squat clean should begin to exceed the power version when the 2nd pull is precise enough that you can receive the bar roughly where you want to each time. For the power clean it's pretty easy to adjust for bar movenment forward-back just by jumping forward/back or bending at the hips. If you are catching in a full squat then there is much less room for error - the problem I'm running into. If the bar drifts forward just a little it is very difficult to adjust the catch. At high loads I am forced to lean forward, lose the back arch and I either muscle it up in an ugly squat or bail.

For the 3rd pull flexibility and speed/skill is much more important in the squat version. Got to get down quickly and precisely-for advanced lifters I think this becomes the limiting factor, for elite lifters it is the front squat. Right now if I catch in a deep squat my hamstrings are too tight to prevent my butt from tucking under - for most other guys this would probably happen even shallower - around parallel or even higher.

Just my thoughts - I originally thought my limiting factor was getting under quick enough, but I think my pull and catch technique, and flexibility are what's the trouble.

[SmileyEH]

500m row 1:40 @22pm - tried a 7damper setting as opposed to 5 this time
10 dips
15 kipping pullups, back extensions, incline situps
5 HSPU FR
some box jumps
OHS and Power Snatches

Back Squat
8x135
5x185
3x240 x 10

Total Load = 9,205

Push Press
5x95 x 2
5x135
5x145 x 3

Barbell Bench
10x45
8x95
8x135
8x160
6x160 x 2

Total Load = 5,490

God I hate bench. I'm going to try and add an extra bench/shoulder press type day each weak. My jerk is farther behind my clean than I'd like, hopefully some improved shoulder/chest strength will help that out.