slow road to torture

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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ledfistaco
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slow road to torture

Post by ledfistaco » Mon Jan 22, 2007 3:09 pm

First post.
Started OLY 8/06 after about 2 years of no gym time at all, only some dumbells and a pullup bar at home.
KEY:
LBH=trained at Lost Batallion Hall.
Richies=Richies Gym in Bushwick, Brooklyn; no Oly.

Benchmarks for 1/20/07
Bdywt: 77kg as of 1/13/07
Snatch: 77.5
C&J: 90 (power clean though)
FS: 100kg
BS: 110kg
Bench: unknown in recent, past was 210lb
DL: unknown recent, past was 287lb
OH Press: 60kg?
-----------------------------------------------------------------------
Saturday 1/20/07 @ Richies
Previous W/O: 1/17 @ LBH

WUP - bdywt sqts, pullups, pushups x3

BS
135x5/155x5/185x4/225x3/235x3/235x3 good
(61.4/70.5/84.1/102.3/106.8/106.8)
FS 145(65.9) x 5 3sets good
Total Squattage:4275lb/1943.2kg

DB rows
35x5/50x5/55x5/90x5/95x5 easy

Press
50x5/60x5/60x5/80x5/90x5/100x5

Goodmornings
95x5 3 sets - not heavy; form feeling better

Knees to Elbows
10/9/8 tough but with better form

Dips - close/supersetted with thumbless reverse bb curls ala Lenny
12/50x8/12/50x8
Felt dumb for not having done pullups. First curls of anykind done in months.

Time: about 1hr. Feel: good. Intensity: Moderate.

Goals: For Mintz on 2/3
Snatch: 75+ with good form 65/72/77?
C&J: 100 90/95/100?

Next w/o: 1/22 at LBH
Last edited by ledfistaco on Fri May 23, 2008 4:04 pm, edited 2 times in total.

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1/22 LBH

Post by ledfistaco » Tue Jan 23, 2007 3:23 am

LBH
Late to LBH

Snatch
40x3
40x3
50x3
50x3
55x2
55x2
60x2
65x0
65x1
65x1
65x0

Squat cleans
50x2 with push press
"
60x2 w/ PP
65x2 w/ Squat Jerk
70w/ PP
75w/SqJ
"
80w/SpJ
80w/SplJ
80w/PwrJk

Back squat
60/70/75/80/80 all x5
(132/154/165/176/176)
Total Squattage: 1825/4015

Knees to Elbows 2 sets

Felt ok. Nothing felt heavy but I felt not too strong.
Last edited by ledfistaco on Tue Jan 30, 2007 3:29 pm, edited 2 times in total.

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Notes on 1/22

Post by ledfistaco » Tue Jan 23, 2007 3:18 pm

My best SN is 77.5 but I caught it about halfway down.
Anything over 60 or 65 and I can't catch it and go bottom; I catch it halfway or so. Power snatches.
Desired Improvement: Increase SqSnatch range
Plan of attack: More OHS.
MORE Over Head Squats!!!

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1/24 LBH Wednesday

Post by ledfistaco » Thu Jan 25, 2007 2:33 am

Warm ups
Front squats 4x40/50/60kg

PWR snatch 40x3
One pwr sn w/ OHS
Squatsnatches
40x2
45x2misses 40x1
45x1
45pwr
45x1
50sorta pwr
50good!
50good 50good 50bad 50good 50ok/3 more singles at 50 that were good.
was taking light snatches and really trying for completely good form with jump and a deep catch

sq cleans 50x3
sq cleans w/ spljrk:
60x1 (rest are singles)
70ok
70good
75ugh
75ok
75good
80good
85good
100! 3 misses
Thought I loaded the bar to 90! Didn't realize until after first attempt. First attempt at 100 good pull bad catch. 2nd, another poor rack (low elbows, arched back). 3rd - good catch! couldn't stand up.

Overhead squats
40x5 45x3 50x3 50x3 50x3
Knees to Elbows 8/6

Plan to Front squat, press/jerk and pull tomorrow. Had planned to go for 95 and save 100 for meet on 2/3. Oh well.

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Richies 1/25 Thursday

Post by ledfistaco » Fri Jan 26, 2007 12:32 am

Warm up sq/pullup/pushups
OHS 45(bar)x8/65x6/65x6
Press
45x5/65x5/65x5/95x5/115x3 ugh

FS
135x5/135x5/135x5/185x5/185x5 nice
(61.4kg and 84.1kg)
Total squattage:3875lbs/1761kg

DB Row
50x5/50x5/70x5/90x5 3 sets

Pullups/dips ss 8/10/8/10

shrugs 70s x8/70s x8/80s x 8
Good mornings 3 sets of 8 at 95
incline situps 3x12

FS felt nice. OHS felt nice. Presses still weak. Rows should have been heavier.
Last edited by ledfistaco on Mon Jan 29, 2007 9:12 pm, edited 1 time in total.

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Saturday 1/27 Richies

Post by ledfistaco » Sat Jan 27, 2007 6:05 pm

Warm up - sq pullups pushups

Press
45x5/65x4/85x3/115x2/125x1 single was a Pushpress
remembered to do lockouts on last two sets

FrontSq
135x5/155x4/185x3/205x2/215x1 good
(61.4/70.5/84/93.2/97.7kg)
total squattage: 2475lb/1125kg

db row
55x5/65x4/80x3/95x2/115x1 ok

good mornings
95x6/115x6/115x6

KtoE
3x8 good!

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1/29 LBH

Post by ledfistaco » Tue Jan 30, 2007 2:45 pm

From memory. I wrote WO down but didn't log it yet... might have lost it.

Snatches
Power w/ OHS 40x2 felt nice and fast.
2 misses at a 40 sqsn!
2 ugly @ 40
45x2
miss @50
50x2
55x2
60x1
65x1
70 miss
70x1
70miss sqsn unreliable up here/pwrsn would be fine

Looking to the meet on Sat, I think I might repeat my Bethpage numbers of 76/70/73, trying to sqsnatch instead of pwrsnatch. Prob not though.

Clean and Jerks.
50w press
50x1
50x1
60x1
60x1
60x1
86x1
70x1
Shoulder feeling less than prime.

No squats to finish.
Just 2 sets supersetted of 8 KtoE and Hypers. Easy night, it's competition week.

Goal for 10 days after competition - BS 120kg.
Last edited by ledfistaco on Sat Feb 03, 2007 12:26 pm, edited 1 time in total.

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1/31 LBH

Post by ledfistaco » Thu Feb 01, 2007 5:47 pm

Last day before meet on Saturday.
Snatches up 65.
Good snap on lighter ones.
CL&J up to 80 (once). More on 60. Felt good to work 60. Shoulder feeling a little better. Liked the squat/push jerk on 80.
Overall, felt good. Loose. Talked a lot.
Not so great sleep after, but not horrible.

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Post by Mickey O'neil » Thu Feb 01, 2007 6:11 pm

Good luck!

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Post by ledfistaco » Thu Feb 01, 2007 10:12 pm

Thanks!

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Meet results 2/3 Mintz

Post by ledfistaco » Sat Feb 03, 2007 11:39 pm

Snatch
Missed 70
Made 72
Missed 78 pull was high enough but not good extension.

Clean and Jerk
Made 88
92 - No! A pressout.
93 - missed jerk, in front.

Notes: poor sleep all week. Finally resolved job situation on Friday. Four full body weeks last week not a good idea one week before meet.

Plan to adopt Jimmy's split Mon and Thurs:Snatch and Sq (OHS and mostly FS); Wed and Saturday:CJ and Upper (rotating presses, bench, pushpress, ohpress, jerks from rack)

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Post by Mickey O'neil » Sun Feb 04, 2007 2:19 am

ledfist, way to step up and compete and good luck with your new program. Who's Jimmy?

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Post by ledfistaco » Sun Feb 04, 2007 2:50 am

Thanks.
Jimmy is another lifter from our gym. I like that split; I think it will let me balance vloume on the lifts and support exercises. I hope to make each workout 1hr - focused, varying intensity.

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Post by Yogalete » Sun Feb 04, 2007 7:03 pm

There's a hell of a lot of lifting shit in here.

Where are the intervals, LT runs, and other important stuff?

O:)

Actually, this log is great. Oly lifting is one of those things I always mean to get around to learning/trying. Nice to see a straight up O lifting log.

Al
"All you have to do is decide that wherever you are is the best place there is. Once you start comparing one place to another, there's no end to it."- Sodo Yokoyama

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Post by ledfistaco » Sun Feb 04, 2007 7:33 pm

Yeah man, it's hard for me to run outside of a sport. WHen it gets warmer, I'll be outside active too.

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Monday 2/5

Post by ledfistaco » Mon Feb 05, 2007 9:29 pm

I am pussing out and resting tonight because I am tired, b/c I felt exhausted from no sleep last week and did not do strong at the meet. Resting the knee is also good.
Wed I will go to LBH and C&J and Jerk from rack. Some shrugs, prob.
Thur will be some OHS then FS at Richie's, maybe rdls, too.

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Post by Mickey O'neil » Tue Feb 06, 2007 2:17 am

You better do some fucking overhead squats before you go to bed!

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2/7 LBH Wednesday

Post by ledfistaco » Thu Feb 08, 2007 2:05 am

1st day of new split.
Warm ups, some situps and hypers, bar only FSs.
Hang Cleans all night
40kgx2 w/ press
45x2 with press
50x2 All with power jerk after this
50x2
55x2
55x2
60x2
65x2
70x2
75x1
80x1
80x1
80x1 slop
80x1 nice power jerk!
missed one clean at around 60 due to farting and laughing during second pull.

bench
50kgx5
60x5
70x4
75x3
75x3
first bench in ages. feeling out range. felt fine for all this.

snatch grip power shrugs
60kgx3
65x3
70x3

overall a fun, jokey, farty night. some jumping for ceiling. got higher beam off of platform but not from floor (dennis did).

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Poison Gas Attack

Post by Guiseppie » Thu Feb 08, 2007 2:58 pm

Yeah man, I have no idea what LBH lifters have been eating these days, but it was a total fartfest on the platform. I have a feeling that new guy with the red hair won't be coming back.

I feel bad for Susan, Jess, and now Meeghan. They have to put up with us jackasses every training day.

Nice lifting, btw.

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Post by ledfistaco » Thu Feb 08, 2007 3:08 pm

Hey man, it's a gym. Guys lifting shit is always gonna bring out the inner jackass a lil' bit.

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2/8 LBH Thursday

Post by ledfistaco » Fri Feb 09, 2007 2:59 am

LBH Thurs Snatch and Squat Day

Warm slow and long because waiting for closet to open.

Snatches- warm up with some power and OHS at 40.
Working from the hang up to 60. Trying to get tight all the way through, punch it, and get under fast. Not a good night technically.
Did manage to get a 70 in - was about half power, half squat.
Did some drop snatches - will do lots more.
50 PwrSnt and OHS 3x3

Front squats
80x2
90x1
100x1
105x1 - PR
110x1 - PR! A true max.

Total Squattage:565/1130lbs

Hypers+35/KtoE SS 2x8
Shoulders a bit tight.

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Post by Guiseppie » Fri Feb 09, 2007 3:30 pm

Congrats on the PRs!

Make sure to rest up today and tomorrow.

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2/12 Bethpage meet

Post by ledfistaco » Mon Feb 12, 2007 12:21 am

Snatch
Missed 68; made 68 and 75
75 a competition PR.

Clean and Jerk
88 made
93 made competition PR
96 missed clean. Not tight or agressive enough.

Total: 168, new PR.

Good times, loose, joking, everyone fun times. Some light pressing afterwards (95) for a few sets, some pullups.
Meal and drinks later at Kilarneys. Good times!

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Post by Guiseppie » Mon Feb 12, 2007 2:08 am

Nice job with the PRs. You looked good, aside from the fact that you didn't do your patented 'smiley' face at lockout.

When you can get under the bar faster and lower in your snatches, you should see some nice jumps in numbers.

Man, I came very close to dozing off and ending up in Coney Island...it was a fun, but long freaking day!

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Re: 2/12 Bethpage meet

Post by Mickey O'neil » Mon Feb 12, 2007 2:19 am

ledfist wrote:Snatch
Missed 68; made 68 and 75
75 a competition PR.

Clean and Jerk
88 made
93 made competition PR
96 missed clean. Not tight or agressive enough.

Total: 168, new PR.

Good times, loose, joking, everyone fun times. Some light pressing afterwards (95) for a few sets, some pullups.
Meal and drinks later at Kilarneys. Good times!
Congrats ledfist!

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