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 Post subject: Re: ...Mr Black...
 Post Posted: Wed Nov 02, 2011 6:51 pm 
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Joined: Mon Mar 19, 2007 5:30 am
Posts: 1187
Location: Southern California
"Adversity causes some men to break; others to break records."

William Arthur Ward

Well the meet has come and gone - a frustrating learning experience to say the least. Long story short I missed my opener for snatch - 110k - a lift I could hit with my eyes closed...got ALL THREE lifts over my head and just let the damn !@#$!#$^% bar drift behind me...didn't feel heavy. Didn't feel hard. Just damn it to hell I lost the behind. Ridiculous. But shit happens, got over it. PR'd on my 2nd clean & jerk @ 132K a 2K PR. Third attempt cleaned 137k a lifetime clean PR and just missed the jerk.

Disappointed. Frustrated. Angry. Smarter. Motivated.

Highlights of previous training cycle:
training snatch PR - 120k.
competition CJ PR - 132k
competition clean PR - 137k
front squat PR - 140k
back squat PR - 160k
power snatch PR - 105k
power CJ pr - 125k

10/31/11 - Mon - prog 183
1) hang pwr snatch - 72k x 3, 84k x 3 x 3
2) hang pwr clean - 84 x 3, 100 x 3 x 3
3) behind neck pwr jerk - 84k x 3, 100 x 3 x 3
4) snatch DL 4 x 4 - 100k
5) squat - 100k x 3, 115k x 3, 130k x 3 x 2
6) press - 4 x 3 - 90k, 95k, 102k, 105k - got two
7a) Pendlay row - 3 x 8 - 105k
7b) BB back ext. - 4 x 6 - 20k

NEW TRAINING CYCLE FOR DECEMBER MEET - NEW PROJECTED NUMBERS
122K Snatch/140k CJ/145k FS/165k BS

11/1/11 - Tue - Prog 183
1) Sn - 74k x 3, 86k x 3, 100k x 2 x 2
2) CJ - 84k 2+2, 100k 2+2 x 2, 112k 2+2 x 2
3) Clean DL - 4 x 3 @ 90% - 126k
4) Squat - 100k x 3, 115k x 3, 132k x 3 x 3
5) Press - shoulders sore from yesterday so did some volume to get blood in there - 70k x 10, 71k x 10, 72k x 8, 70k x 6 - blah.
6) Good mornings - 4 x 6 - 70k, 71k x 3

11/2/11 - Wed - Prog 183
LATE night workout...haven't trained this late in a LONG time...Had to make some slight modifications. Also adding accessory work - NEED to strengthen my entire posterior - upper/mid/lower back, especially lower back. Gonna add barbell back extensions twice a week w/ linear progression and gonna try to do some pull ups and rowing variations for volume. Will play around with the periodization.

In pounds!

1) Power clean - 185 x 2, 200 x 2, 225 x 2 x 3
2) Behind neck pwr jerk - 185 x 2, 225 x 2 x 4 - all day.
3) Sn DL 4 x 3 - 240
4a) DB rows 3 x 10 - 120#
4b) N grip pulls ups 3 x 8 - BW

Tired. Definitely not used late night training anymore...blah.


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 Post subject: Re: ...Mr Black...
 Post Posted: Wed Nov 16, 2011 7:57 pm 
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Joined: Mon Mar 19, 2007 5:30 am
Posts: 1187
Location: Southern California
Sorry for lack of updates...who am I apologizing too? I have zero idea. Sick sort of 2nd half last week. Weird stomach thing...did basic strength stuff, no classic lifts...

11/14/11 Mon - prog 185
1) squat - 100k x 4, 115 x 4, 132 x 4 x 3
2) snatch - 74 x 4, 86 x 4, 100 x 4 x 3 - snatch was stupid fast today.
3) CJ - 86 x 4+1, 100 x 3+1, 112 x 3+1 x 2...hit the wall here. cut some volume.
4) behind neck PP - 86 x 4, 92 x 4, 100 x 4 x 3
5) Cl ext 4 x 4 - 120
6) back ext 4 x 6 - 20k
---
11/15/11 Tue - prog 185
1) PS + OHS - 74 x 4+4, 80 x 4+1, 86 x 4+1 x 2...feeling the effects of being sick and monday. pulled volume back.
2) PC + PJ - 86 x 4+1, 92k x 4+1, 100k x 4+1 x 2
3) SN DL - 4 x 4 - 110
4) Press - 60 x 2, 70, 80 - went very conservative. shoulders been taking a beating.
5) Pendlay rows 4 x 5 - 94, 96, 98, 100
---
11/16/11 Wed - prog 185
1) front squat - 90 x 4, 105 x 4, 120 x 4 x 3
2) sn - 74, 86, 100, 104 x 3 x 3 - hit 6/9
3) cleans - 86, 100, 110, 120 x 3 x 3 - hit like 4 or 5/9
4) Cl DL - 4 x 4 - 130
5) pwr j - 86 x 3, 92 x 3, 100 x 3 x 3
6) Hang snatch HP - 100 x 3 x 3


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 Post subject: Re: ...Mr Black...
 Post Posted: Fri Dec 02, 2011 11:56 am 
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Joined: Mon Mar 19, 2007 5:30 am
Posts: 1187
Location: Southern California
11/21/11 - Mon - prog 186
Usually feel good on Mondays but today was sore and a little beat down but things went surprisingly well.

1) Squat - 100k x 4, 115 x 4, (132 x 4, 140 x 1) x 3...kill't it.
2) Snatch - 76 x 4, 85 x 4, 100 x 4 x 3...No misses so I thought I get after a little...102, 104, 107 - missed just by the slightest, 110...yes sir.
3) CJ - 85 x 4+1, 100 x 4+1, 115 3+1 x 3
4) Clean DL - 4 x 4 - 120
5) Behind neck pwr jerk - 85 x 4, 92 x 4, 100 x 4 x 4

11/22/11 - Tue
ZERO energy. Exhausted. Not enough sleep. Got home after work and passed out.

11/23/11 - Wed - prog 186

Sore...tired...caffeine. Thank you.

1) Front squat - 90k x 4, 105 x 4, 120 x 4 x 4...tough.
2) Snatch - 74k x 2, 85k x 2, 100 x 2, 105 x 2, 105 x 1, 110 x 1...no misses. c'mon son.
3) clean & jerk - 85k x 2+2, 100 x 2+2, 115 x 2+2, 120 x 2+1 x 2
4) clean ext 4 x 2 - 130k
5) Press...shoulders have been taking a beating so pressed for reps - 3 x 10 - 70k

Tomorrow. Rest. Turkey. Stuffing. Turkey. Mashed potatoes. FOOTBALL. Turkey. Beer. No weights. Thankful...

11/25/11 - Fri

Wanted to just get a lift in before taking the weekend off.

1a) Squat - 100 x 3, 115 x 3, (132 x 3, 142) x 4
1b) N grip wtd pull up - 50 x 3, 60 x 3, 70 x 3, 80 x 3, 90 x 3, 100 x 1

2a) Clean DL - 4 x 3 -130
2b) DB row - 3 x 8 - 100, 105, 110
---
11/29/11 - Mon - prog 187
exhausted...very little sleep...as in none...zero.

1) snatch - 74k x 2, 86 x 2, 100 x 2, (105 x 2, 110) x 3 - first wave was all over the place, than smashed the last two
2) CJ - 86k x 2+2, 100 2+2, 115 2+2 (120 - 2+1, 127 - 1+1) x 3 - missed 127 first two attempts, finally got the 3rd
3) Clean DL - 5 x 3 - 130k
4) F squat - 90 x 2, 105 x 2, 120 x 2...left calf started cramping like crazy.
4) Pwr Jerk - 86 x 2, 92 x 2, 100 x 2...end of workout.
---
11/30/11 Tue...
Little sleep again. Exhausted. Caffeine can only pull so many miracles...no training today. Just sleep. Glorious wonderful sleep.
---
11/31/11 - Wed - Prog 187
See Tue.
---
12/1/11 - Thur - 187

1) Snatch - singles to max - worked up to 118k...previous PR was 120, decided to take a shot at 122...took 3 attempts, each being closer than the last...should of had the third attempt...
- 100k x 3 x 2
2) CJ - singles to max - Warming up things felt great...worked up to 125k and Sensei Takano said to take 135...just like that. 3K PR attempt...TOUGH clean. Decent jerk. 135k son.
- 115k x 3+1 x 3
3) Sn ext 4 x 3 - 125k
4) Pwr Jerk - 100 x 3, 115 x 3, 120 x 1 x 3

hindsight...maxing out after 2 days off wasn't the smartest thing. ugh.


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 Post subject: Re: ...Mr Black...
 Post Posted: Fri Dec 02, 2011 4:03 pm 
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Joined: Mon Mar 19, 2007 5:30 am
Posts: 1187
Location: Southern California
12/2/11 - Fri - 187
wrecked from yesterday's lift. lifted for the sake of lifting today...bbbllllaaaaahhhh.
didn't eat enough for breakfast either and just didn't have a full tank today...

1) Pwr clean + pwr jerk - 84k - 3+1, 92k 3+1, 102k 1+1 x 3
2) Clean DL 4 x 3 - 275
3) F squat - 90k x 3, 105k x 3, 120 x 3, 128k x 1 x 3...didn't have it...
Did some pull ups here and there...the end.

Wrecked.


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 Post subject: Re: ...Mr Black...
 Post Posted: Tue Dec 06, 2011 5:59 pm 
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Joined: Mon Mar 19, 2007 5:30 am
Posts: 1187
Location: Southern California
12/6/11 - Tue - program 188

Was sick all weekend...didn't even bother training yesterday, probably would have dumped a bar on my head...

Still sick but gave it a go today...

1) Snatch - singles to max (-10k, -5k, max) x 2 - worked up to 115k, attempted 118k...wasn't there, sick, etc., blah.
- 102, 107, 112 x 2

2) CJ - singles to max (-10k, -5k, max) x 2 - worked up to 130k - hit 132k clean - just missed the jerk, rushed it.
- 120, 125x, 130x - 120, 125, 130

3) Clean ext - 4 x 2 - 140k

4) Snath DL - 4 x 3 -125k

all in all not too bad for being sick and having a few days off from any training...


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 Post subject: Re: ...Mr Black...
 Post Posted: Tue Dec 20, 2011 8:20 pm 
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Joined: Mon Mar 19, 2007 5:30 am
Posts: 1187
Location: Southern California
12/12/11 Mon - prog 189 - competition week
My 'Pwock' or pubic bone for which I use to demolish the barbell when snatching is ridiculously sore still from Thursday Max session...like to the finger touch...

1) Snatch - 76 x 2, 86 x 2, 100 x 2 (was sort of guarding my hip but got them), took 105 twice and each time I made contact a shooting pain would radiate through my pubic/abdominal region. !@#$ suck ass. Stopped there...this thing isn't going to get any better with snatching...

2) CJ - 86 - 2+1, 100 - 2+1, 115 - 2+1, 120 - 2+1, 127, 120 - 2+1 - struggled...

3) clean ext - 4 x 2 - 120

4) front squat - 90k x 2, 105 x 2, 120 x 2, 127 x 2, 135, 127 x 2

12/13/11 Tue - Prog 189 - competition week.

Pwock...is sore as !@#$ still...no snatching...just gotta cross my fingers for Saturday...

1) Power clean + Power Jerk - 185# 2+1, 205 2+1, 225 2+1
2a) Squat - 225 x 3, 255 x 3, 295 x 3, 315 x 2, 330 x 1
2b) Wtd N grip pull ups - 45 x 3, 60 x 3, 75 x 3, 95 x 2, 110 x 1
3) DL - 295 x 2, 315 x 2, 345 x 2, 365 x 1

12/16/11 Fri - competition week
Didn't lift Thur as I was supposed to due to sheer exhaustion...My hip was still sore as well so I had an unplanned lift just because I a) wanted to test my hip out and b) I didn't want such a long gap of time between me touching a bar to the actual competition.

1) Snatch - hip surprisingly felt great...worked up to about 80k and stopped there. Just had to get it out of my system.

2) Cleans - no jerks, just wanted to get some decent pulls - worked up to 100k which felt effortless

3) snatch DL - did some light snatch DL singles with pause up to 100k just to get a little weight in my hands.

That's it. Game day tomorrow.

12/18/11 - Sat - Game day

Didn't cut weight...too much shizzy going on through the week to focus on that...woke up at 93k...shit yea! Weighed in and stuffed my face. Than proceeded to sit on my ass for a lot longer than I thought - finally when it seemed like it was getting close to game time I found out I was going to be basically one of the last lifters to take my 1st attempt (which is ALWAYS a good thing!) so I had PLENTY of time. Slowly took my warm up attempts in the warm up area (duh) and got plenty of reps...planned opener was 107k, a little lighter than I wanted but I was sick about 2 weeks out which really killed me, especially so close to the competition. I hit 105k as my last warm up...told Sensei Takano and he still wanted to stick with 107k. Hit 107k which was crucial cause I definitely had nerves. Missed 113k behind but if felt EFFORTLESS...crazy speed. Sensei sensed it as well and we called for 116k. Which went a little something like this:



Not a lifetime PR but a competition PR...good nonetheless.

Clean and Jerk...not so much...we were already 6 hours into the day/competition and I was feeling it. Could tell gas tank was running empty. As if clean and jerks weren't hard enough...Cleaned 126k...got light headed and had to dump the bar. Second time around hit 126k. Third attempt went up to 134k which would have been a competition PR...tough clean...just missed the jerk - not enough dip/leg drive...

Overall got a new snatch competition PR and a competition total PR. Good enough to win 1st place in my weight class and second highest overall total. Word.

12/20/11
Left shoulder has been killing me since saturday...I'm sure missing my last jerk had something to do with it...So decided to do just some basic strength work this week and give it a rest. Nothing overhead.

1) power clean - in #'s - 185 x 2, 200 x 2, 225 x 2, 240 x 2

2a) Squat - 305 x 3 x 2, 315 x 1 x 3
2b) N grip pull ups - 5 x 4 - very slow

3a) Clean halting DL - 4 x 3- 275
3b) Cable Face pulls - 4 x 12 - 120#'s


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 Post subject: Re: ...Mr Black...
 Post Posted: Mon Dec 26, 2011 6:35 pm 
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Joined: Mon Mar 19, 2007 5:30 am
Posts: 1187
Location: Southern California
12/26/11 Mon

Left shoulder is better but not 100% for sure...been about a week since the competition...today was the first time I snatched with anything even moderate. see how it feels tomorrow.

1) snatch - 74 x 3, 79 x 3, 84k x 3

2a) 100 x 5, 113 x 5, 125 x 5r x 3
2b) N grip pull ups - 5 x 5 moderate speed

3a) Pendlay row 3 x 8 - 185, 195, 205
3b) Prone Y's 3 x 12


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 Post subject: Re: ...Mr Black...
 Post Posted: Wed Dec 28, 2011 7:21 pm 
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Joined: Mon Mar 19, 2007 5:30 am
Posts: 1187
Location: Southern California
12/28/11 Wed - general training

Shoulder felt alright today...'tested' a little bit today...try to get it checked it out tomorrow.

1) Pwr clean + pwr jerk - 185# 2+1, 205# 2+1, 225 2+1, 245 2 - no jerk

2) Snatch halting DL 185 x 3, 205 x 3, 225 x 3, 235 x 3, 245 x 3

3a) Front squat - worked up to triples - 250, 265, 280
3b) 1 arm DB neutral press - kept it really light to moderate just to test for pain - 50, 55, 60 - 3 x 8

4a) cable face pulls 3 x 12 - 140
4b) DB hammer curls 3 x 12 - 40 x 2, 45


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 Post subject: Re: ...Mr Black...
 Post Posted: Fri Dec 30, 2011 11:35 pm 
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Joined: Mon Mar 19, 2007 5:30 am
Posts: 1187
Location: Southern California
12/30/11 fri

I don't even know what this week was other than just lifting some damn weights. word.

1) DL - 315 x 3, 325 x 3, 340 x 3, 350 x 3, 375 x 1 - easy

2a) n grip pull ups 3 x 8 - bw
2b) pistols squats 3 x 8

3) chest supp row w/ bar - 3 x 8 - 135, 145, 155

4) seated DB pwr cl - 2 x 12 - 12.5


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 Post subject: Re: ...Mr Black...
 Post Posted: Tue Jan 03, 2012 3:51 pm 
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Joined: Mon Mar 19, 2007 5:30 am
Posts: 1187
Location: Southern California
1/3/11 - Tue - 192

New year...first REAL O lift session. Shoulder felt ok throughout, hopefully it will tomorrow morning...

New %'s given by sensei T...
Snatch - 122k...I'll be sure to sneak some K's on the bar when he's not looking
CJ - 145
FS - 155
Squat - 175

1) Squat - 105 x 4, 122 x 4, 130 x 4 x 4
2) Snatch - 74 x 3, 86 x 3, 92 x 3 x 2, (92, 97, 100) - just wanted to really test shoulder.
3) CJ - 86 3+1, 102 3+1, 110 - 3+1 x 3
4) Jerks - 102 x 3, 116 x 2 x 2...was supposed to do more but felt like that would be pushing my shoulder too soon
5) Sn extensions 100k x 5 x 2, 105 x 3

See how I feel tomorrow...


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