SmileyEH's Log

[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.

[skunkworks]

"But how much can you bench?" should be the new "But how much did you lose?" I'm sure your power, explosiveness, and GPP more than make up for whatever deficiency you may see with your bench.

[SmileyEH]

Ha, thanks skunks!

Not a great day in the gym today, shoulders still really sore.
2min bike
OHS Power Snatches
stretching

OHS:
8x95
5x135
5x155
5x160
2x160 - quit after 2 reps, shoudlers really tight and sore

Chins:
8 unweighted
5x45
5x50
5x55 x 3

Hanging inverted pike
8 palms facing
8 palms away
7 palms facing
6 palms facing

[SmileyEH]

Worked out around 8pm today. Was good to get an extra 6 hours or so rest, and tomorrow is a rest day so it works out well.

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

Barbell Bench
10x45
8x95
5x135
8x160 x 3
2x185 x 2

Load = 6,465

I seem to be responding better to higher rep ranges on bench - maybe I am slow twitch fiber dominant in my chest or something.

Deadlift
10x135
5x225
5x295
5x315
5x325 x 2
5x275
5x225

Load = 11,275

Good dl workout. Worked out with a friend and he brought his new digital camcorder so we took some video of most of our dl sessions. My technique looks ok - I definitely lift mostly with my back and with a rounded upper back at heavy weights. I do a pretty good job of not rising too fast with my hips and my lower back stays nice and flat. Not the prettiest form by any stretch, but it confirmed in my mind that it's certainly safe. Having gazelle legs is just an extra hurdle for me. Hopefully I can upload some of the clips when I get them.

[SmileyEH]

Rest/hugnover day today. Yesterdays workout:

500m row 1:39 @24
10 dips
6pullups
15 back extensions, incline situps
OHS and power snatches

Front Squat
10x45
5x135
3x185
3x220 x 10

Load = 8,280

Barbell Shoulder Press
10x45
5x95
5x115
4x115 fail 5th
5x115 x 2
4x115 fail 5th

Load = 3,570

10 muscle ups in 6 mins.

Front squats were very tough, but good. Shoulder press still feels like crap, I just don't seem to be improving much at all. Tried to finsih up with 30 muscleups, but I ran out of tape and couldn't properly protect my wrist. Plus the AC was turned off or something in the gym and my hands were too slick to get a consistent grip on the rings so I gave up early.

[SmileyEH]

Drunk friday and saturday night so took the whole weekend off. Either my body still isn't over the alcohol/empty calories or I'm just in need of a light week. Didn't feel 100% today, see how the rest of exam week goes. I'd like to keep going strong because I probably won't have access to a good gym for the rest of the summer.

2min bike
Power snatches + OHS

Hang Snatch
5x95 power
3x95
3x115 power
2x115 x 2
1f + 3x115

C&J
warmups with 115 and 135
1x185 power clean + split jerk x 2
1x195 power clean + split jerk (power clean PR)
1x205 " " fail
1x185 full clean + split jerk
1x195 " " + fail split jerk

A bunch of friends were in the gym so we were messing around with rings, teaching some guys how to snatch/kip/deadlift etc. Wasn't really focused at all.

Back Squat:
8x135
3x225
3x250 x 10

Load = 9,255

Finally got around to uploading deadlift videos from last week. Clips got squished somewhat - I'm not actually that skinny.

5x325 set 1
5x325 set 2

[skunkworks]

Smiley, I'm not sneezing at the weight you deadlift, but it does look like you start your lift with your hips too high.