Myosynthesis Forums

A little late in putting this log entry up. I made a decision to wait until the videos were good to go. I may not take as much video as last time, given the amount of time it takes for it to get loaded up to Youtube.

The training
Came in to Adelaide, saw my friend and Crossfit girl just as she was leaving. I was feeling achy throughout the whole day and felt it was just a feeling and not a omen of bad performance. When I got to the Front Squat it was a different story however. I managed to get one triple out of five for the Front Squat at 255lb (~115kg) but the other attempts were just SOL, it felt way heavy at around the mid part of the squat during the concentric. In hindsight, I probably should have toughened up, and my dismay at lowering the weight to 230lb (105kg) demonstrates that.

I performed the clean deadlift to see how well I could pull from where the bar is above the toes, not above the mid-foot. Felt a bit awkward, like I was getting the bar around my knees, but that may have been me not pushing my knees back enough.

The snatch push press was a much different experience than last time. Around 95% of my push presses landed in the correct spot, on my traps as opposed to my neck, which was a small victory. In the video, I fail my first set, but make up for it by doing the full 5x5 - I guess I was expecting the failure from the squats to carryover here. On one of my sets, the bar almost slips off backwards - I did catch it thankfully. No destroyed shoulders.

Front Squat (lb)
45x1x15
135x1x5
185x1x3
235x1x1
255x1x1 (urgh)
255x1x3 (better)
255x1x1 (this is not looking good)
255x1x0 (FOCK)
230x3x3 (i.suck.com)
http://www.youtube.com/watch?v=G8WtKhHeVGw

Clean Deadlift (lb)
135x1x3
185x1x3
245x3x2

Snatch Push Press (lb)
45x1x10
65x1x5
95x2x3
115x1x2
135x1x3
135x5x5
http://www.youtube.com/watch?v=SXXwxWAWa3s

The training
Suckage - major suckage. Went in for training the 2nd pull in the snatch. The expectations were not to set PRs. As for the 2nd pull Looks like there's speed there, but the hinge thing in the arms is gone and I started swinging out the bar like a ferris wheel - according to onlookers. Suckage, particularly weak suckage, extended majorly onto the clean & jerk which is on life support that this stage. I couldn't reliably clean 90kg - a weight I pulled off so easily a few weeks ago. I didn't expect to set PRs, but I didn't expect it to suck ass like it did today. I'm just coming undone here this week. Let's see how I do next week.

I've signed up for Greg Everett's Toronto Weightlifting seminar at the Crossfit in Etobicoke. Hopefully, the seminar will turn some parts of the snatch and jerk suckage around.

Snatch
20kgx3x3
40kgx3x1
60kgx2x1
70kgx0
70kgx2x1
80kgx0
80kgx2x1 nice...
83kgx4x0
80kgx3x0
70kgx2x0 goddamn!!

Clean & Jerk
60kgx1x1
80kgx0 That's a first in a while!!!
80kgx1x1
90kgx1x1
100kgx4x0 - other than attempt 1, couldn't even clean it
90kgx3x0 - couldn't clean it

Pull-ups
5,3,2 <-- Figures.

The training
The suckage on squatting continues. I felt good coming into the gym, although a little weak in the legs, but I thought that was all in my mind. The Snatch Balance was such a good experience, especially the newly-recovered aggressiveness under the bar. I figured that would carry over to the squats, and for once I thought I was in an upswing when I did 130kg without much worry. However, both 140kg triples I completed were tough. The fail came just as I was coming from the bottom, I tipped forward, thankfully I knew how to get the bar off me by pushing forward while dipped, which avoided having me spiked face first into the ground. I deloaded to 125kg (approx 90%) and still it didn't feel powerful. I felt so weak and unconfident even during the setup, although the unracking seemed to be no problem, the settling before squatting just wasn't done in confidence.

I figured the day was gonna suck strength wise, so I used the last portion wisely to train the 2nd pull the snatch. The snatch pull is currently a work in progress as a training tool, but with the excerpt I got from the new version of Greg Everett's book, I think I started to fully flesh out how I needed my body to move and timing. Once the pulling was done I figured I should actually attempt the snatch. Eleven attempts later, with 50% success rate, I still have problems with the elbow breaking as I pull under - it's too much elbow back and not enough elbow side. I did the snatch ONCE with the correct elbow bend timing and positioning, and the bar just floated up correctly. This will need to be corrected, and I'm hoping the Greg Everett seminar in Toronto will be the ticket to find out the cues I need to manage both the 2nd pull and the 3rd pull.

Snatch Balance
20kgx3x3
40kgx2
50kgx2
55kgx1
60kgx4x2 extra double in there since I learnt how to do it correctly on the second set

Back Squat (High Bar)
20kgx2x10 felt off, like I was fatigued on both sets
70kgx5
90kgx5
110kgx3
130kgx1 didn't feel TOO heavy but ...
140kgx3,3,1 UGH..
125kgx3x3 man....

Snatch Pull
70kgx2x3 (deadlifts)
70kgx4x3 concentrated on getting that second pull aggressive and the appropriate timing for breaking elbows, needed extra 2 sets to really get the practice

Snatches
70kgx11 attempts, 6 successes (I think .. didn't count)