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Old 09-17-2012, 06:15 PM   #31
Matthew Vesey
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Re: Vesey's Log

09/17/2012:
Notes: Today is the day that I started getting coached on Olympic Lifts through an Olympic Lifting Training Facility. Will be doing their programming mixed with portions of the Outlaw Programming as the workouts are just too darn fun!
AM:
-Burgener Warmup
-1 Hour of Snatch Practices in which they REALLY critiqued my form. Todays focus was less on heavier weights and more on getting used to the proper execution on lifts.
5 sets of 3 @ 40kg
5 sets of 3 @ 60kg
3 sets of 2 @ 80kg
3 sets of 3 @ 70kg
-1 Hour of Clean and Jerk:
1 set of 5 @ 40kg
2 sets of 3 @ 60kg
3 sets of 3 @ 90kg
4 sets of 2 @ 100kg
3 sets of 3 @ 90kg

Strength:
Front Squat:
1x3 @ 90kg
1x3 @ 100kg
1x3 @ 110kg
1x3 @ 120 kg
10x1 @130kg
1x3 @ 140kg

Notes from Morning: It was a bit of a mental blow having to drop down weights so drastically. However, it was a necessary evil to fix things if I am going to want to get better.


PM:
Warmup:
2000m Row
250 Double Unders

Strength:
Bench Press:
-1x10 @ 135#
-1x10 @ 175#
-1x5 @ 205#
-5x3 @ 225#

Conditioning:
For Time:
400m Row
21 C2B Pullups
12 Barbell Thrusters @ 115#
400m Row
15 C2B Pullups
9 Barbell Thrusters @ 115#
400m Row
9 C2B Pullups
6 Barbell Thrusters @ 115#

Time: 8:40
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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Old 09-18-2012, 04:39 PM   #32
Matthew Vesey
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Re: Vesey's Log

09/18/2012:
Warmup:
2km Row
250 Double Unders
Shoulder Mobility Circuit

BB Gymnastics:

1) 7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60 sec:
1)185#
2)205#
3)225#
4)225#
5)225#
6)225#
7)225#

2) 3X5 Split Press – heavy, rest 60 sec:
-3x5 @ 155#

Strength:

High Bar Back Squat: Notes: Percentage should be based off of your most recent 1RM Squat (440#).
-1X8 @ 65%:288#
-1X5 @ 70%:308#
-2X5 @ 75%:330#
-1X3 @ 80%:352#
(rest 2:00)



Ran out of time for conditioning, had a client show up to be trained.
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)

Last edited by Matthew Vesey : 09-18-2012 at 04:41 PM. Reason: Fixed error
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Old 09-18-2012, 05:11 PM   #33
John C Corona
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Re: Vesey's Log

Quote:
Originally Posted by Matthew Vesey View Post
09/17/2012:
Notes from Morning: It was a bit of a mental blow having to drop down weights so drastically. However, it was a necessary evil to fix things if I am going to want to get better.
This light stuff will enforce perfect technique, and enhance your speed. Enjoy it, you're already strong. I'd also like to know if they just watched you train, and will tweek later, or what exactly were they tweeking? For example, you're good from the floor, but dont open the hips enough...or you're just slow, or bar gets away from you.

...and you are going to murder that 20 cal row/c&j wod when you do it.
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Old 09-18-2012, 06:37 PM   #34
Matthew Vesey
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Re: Vesey's Log

Quote:
Originally Posted by John C Corona View Post
This light stuff will enforce perfect technique, and enhance your speed. Enjoy it, you're already strong. I'd also like to know if they just watched you train, and will tweek later, or what exactly were they tweeking? For example, you're good from the floor, but dont open the hips enough...or you're just slow, or bar gets away from you.

...and you are going to murder that 20 cal row/c&j wod when you do it.
I will start with the Olympic Training and break down how it went:

Basically what they did was ask me what my lifting numbers were.
My response was explaining that I have just hit a 275# Power Clean and Jer-Press (I said that I am so chronically bad at Jerks and that I really just push press it). I then told them that my Max Snatch was 205# (Power Snatch) but max squat snatch was like 165#. They basically said they are all easy fixes and were quite excited to have me since they see the potential for huge numbers once I got the technique down.

Snatches:

The session started off with Snatches. They started me at 40kg and basically just fixed my set up. They narrowed my stance significantly, widened my grip a touch and then got me squatting down. From there they told me to do what I normally do for a snatch and that they would observe.
They noticed immediately that I come from a powerlifting background and rely on my Deadlift strength to heave the bar off the ground. They told me I have huge power and huge speed but poor execution. They spent another few sets at 40kg forcing me to focus on lifting more with my legs and less with back. A common problem with me was that my hips would rise WAY too fast and treat it like a deadlift- as a result, when the weights were heavier, I would start losing the bar forward.

They saw my frustration with lifting weights that are a toy for me and said that they would move the weight up once I could do 2 snatches with the proper technique. After one more set they bumped the weight up again. My form started to suck again for the first set and then corrected itself on the next. I got to 80kg and off my first lift, nailed it EASILY. I am not sure if it was excitement but I started to suck again once the ego started to creep up. They dropped the weight down and made me focus on nailing the form. The problem they see is the hips rising too soon causing the bar-path to be WAY too far from my body during the pull(thus, the reason for losing the bar forward all the time when it gets heavy). Next session the weights are going to increase if the form is good so I am hopeful for that.

Clean/Jerks:
The Good...(Cleans)
They did not have too much to say about the cleans, they said that they are FAR better than my snatches. They also complimented how easy I can move the weight with no effort and believe that I easily hit 145kg+ in a clean.

Now the Bad...(Jerk portion): They found it comical that I was basically just pressing the 100kg after cleaning. After a few chuckles, they asked me to split jerk the weight. They found some severe issues with my stance (being too small of a split) and brought me down to 90kg to focus on increasing the distance of my split. Towards the end my split jerk was getting a lot better but still not satisfactory. Hoping next session this will be better.

Where my errors were with the split jerk: My stance was a little awkward, I was too straight legged with my rear leg which was causing an awkward balance of weight distribution.

Now for the strength portion: I was told that I will be doing squats every session (They do squats every day which I thought was CRAZAY. however, I can't say it is bad to do since they are doing quite well at the national level).
They had me do Frontsquats that session. They basically told me that when I am training through them that I am not allowed to do Backsquats until I hit a 400# front squat. This is because of the difference of 100# between BS and FS. They watched my Fronst Squat and want my elbows even higher (I thought I had darn good elbow height but apparently not good enough!) So for my Frontsquats, they tied lifting straps to the bar and had me hammer grip the straps and pivot them above the bar (Causing the elbows to go much higher). Balancing the weight this way is SO hard and so unnatural for me- however, I trust their coaching. The rule is that I have to Front Squat for a month with the straps and hammer grip until my mobility gets to a level they are satisfied with.

Now onto the Schedule for training: Typically will look like this but might have less Oly Coaching
Monday:8AM-10AM (Oly Training Facility) Evening: Outlaw S&C Portion at my home gym
Tuesday:7AM-9AM (Oly Training Facility) Evening: Outlaw S&C at House
Wednesday:11AM-1PM (Oly Training Facility) Evening: Outlaw S&C at House
Thursday:11AM-1PM (Oly Training Facility) Evening: Depending on how I feel I may do some running or rowing stuff/core work/technique work.
Friday:8AM-10AM (Oly Training Facility) Evening: Outlaw S&C at House
Saturday:Outlaw Programming
Sunday: Active Recovery/Rest

I think I covered everything there.... any other questions John, fire Away!

Now onto the conditioning statement: Thanks! I really want to do that workout as it is directly in my wheel house. I am hoping to do it tomorrow in replacement of the conditioning workout for tomorrow but we will see.

-Matt
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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Old 09-19-2012, 04:25 PM   #35
Matthew Vesey
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Re: Vesey's Log

09/19/2012:
Warmup:
2km Row
250 Double Unders
20 Back Extensions
20 GHD Situps

Strength:
Deadlifts
1x10 @ 155#
1x10 @ 275#
1x5 @ 355#
2x5 @ 425#
3x5 @ 455#

Conditioning:
7 rounds for total time of:

Row 20 Cals
5 Power Clean & Push Jerks @ 185#
Rest 1:1

Total: 19:10 w/ Rest
Rounds: 1:15, 1:16, 1:25, 1:24, 1:24, 1:26, 1:25

Notes: Rowing made this workout very easy for me. I was able to bust my butt and get 20 cal within 40 seconds. If I paced my row a touch slower I wonder if I would get the clean and jerk faster.
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Old 09-19-2012, 05:52 PM   #36
John C Corona
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Re: Vesey's Log

A huge thanks for describing those things. After my post, asking you for more info, I thought to myself, how dare I ask him to tell me more. For a second I just knew you have better things to do in life. Im glad you are open to sharing. By sharing those things, we all become better coaches. Its funny how you seem to go back to your habits, at each incremement in weight. I use to follow Mikes gym, and one of his days, was a complex: 2 Sn deadlifts just passed knee (return to floor), then the 3rd lift was a sn deadlift to the knee, then explode into the full lift. I still kinda do this in my warmups, and I found it helped me keep that torso more vertical during the 1st pull. I also learned that the 1st pull did not have to be fast. IT IS all about staying vertical so you can be in prime position for the 2nd and 3rd pulls. I will now focus on this 'use leg strength' like you said also.

Awesome job...keep sharing the small tidbits when you feel necessary.

The row metcon, there were a few of you beasts under 1:30, not sure if I saw any 1:15's though. Real nice work!
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Last edited by John C Corona : 09-19-2012 at 05:55 PM.
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Old 09-19-2012, 06:41 PM   #37
Matthew Vesey
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Re: Vesey's Log

Quote:
Originally Posted by John C Corona View Post

Awesome job...keep sharing the small tidbits when you feel necessary.

The row metcon, there were a few of you beasts under 1:30, not sure if I saw any 1:15's though. Real nice work!
Thanks John! One more thing I totally forgot to add. They made me focus on lifting off the balls of my feet. I was always a weight in the heels type of guy. What they said makes perfect sense, "Jump with your weight in your heels, okay now jump with your weight shifted to the balls of your feet- with heels still making contact on the floor". The difference was HUGE. The main thing was the awkward balancing that it required for me and the pull off the floor being all legs. They basically said that they want my quads burning like crazy (means I am doing it correctly).
I was always taught weight in the heels and a slow ascent followed by violent hip drive.
Now the new style being taught =
1)Shifting the weight partially forward into balls of feet (while keeping heel in contact with ground)
2)getting low for the first pull
3)chest up
4)A controlled first pull focusing on lifting with legs
5)followed by a violent explosive jump/shrug
This REALLY made a difference. I can't wait to go back on Friday (Did less sessions this week due to life getting in the way).
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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Old 09-20-2012, 01:13 PM   #38
Matthew Vesey
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Re: Vesey's Log

09/20/2012:
Active Recovery:
-10x 500m Row Sprints w/1min rest between sprints (Average kept to 1:36.5/500m after the 10 rounds)
-150 Situps

Technique/Skill:
-250 Double Unders (Still don't have my 150 unbroken so I shall continue to suffer until I reach it)
-3x20 HSPU

PM:
Mobility WOD
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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Old 09-20-2012, 01:47 PM   #39
Shaun Gross
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Re: Vesey's Log

Quote:
Originally Posted by Matthew Vesey View Post
09/20/2012:
Active Recovery:
-10x 500m Row Sprints w/1min rest between sprints (Average kept to 1:36.5/500m after the 10 rounds)
Haha, I love how you class this as "active recovery". I've done something similar to this before yet only 5 rounds and it was enough for the day!

Beast work dude, have been lurking your log and will continue to do so!
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Old 09-20-2012, 06:42 PM   #40
Matthew Vesey
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Re: Vesey's Log

Quote:
Originally Posted by Shaun Gross View Post
Haha, I love how you class this as "active recovery". I've done something similar to this before yet only 5 rounds and it was enough for the day!

Beast work dude, have been lurking your log and will continue to do so!
Haha, thanks a lot man! Means a lot!
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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