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Old 06-10-2009, 06:36 PM   #271
John Filippini
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Re: Flipper's Workout Log

2009.06.10
Snatch: 5x40, 4x50, 3x57, 2x65, 70, 70(f), 70
Back Squat: 5x80, 4x96, 3x112, 3x128, 145, 155, 162, 165, 169(f), 168(f)
Snatch Pull: 5x57, 5x65, 4x73, 4x81, 2x2x90
Plank: 15s@40kg, 3x30s@65kg

Notes:

1 - Felt a bit slow today, been a while since last lifting day. Happy with the 5kg PR on my BS, but I had hoped it would be more like 10kg. Then again, to be fair, this weekend wasn't exactly well thought out in terms of recreational activities in relation to a max day. Will have to not be such an idiot about that in the future.

2 - Snatch pulls at 90kg feel HEAVY.
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Old 06-13-2009, 10:12 AM   #272
John Filippini
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Re: Flipper's Workout Log

2009.06.12
Clean+Jerk: (3+3)x50, (3+3)x60, (3+3)x70, (2+1)x80, (1+1)x85
Front Squat: 5x65, 4x75, 3x90, 3x100, 115, 120, 123, 126, 129, 132, 135(f)
Clean Pull: 4x82, 4x92, 3x102, 2x2x112
Snatch RDL: 5x60, 5x65, 5x73, 4x81, 3x3x90

Notes:

1 - Clean and jerks were really crisp, felt pretty near perfect.

2 - New PR on front squats today, 7kg jump, which is happy. I feel like 135 could've happened were I just not exhausted by that point. I no longer felt like I could keep core control long enough to get through the sticking point of the squat.

3 - Had Justin look at my pulls today, he said that I'm finishing with my shoulders slightly forward, which I can believe. His suggested remedy however was to try holding the shrug at the top of the pull. I'm really not sure that that was a good idea - I felt like my timing in the rest of the pull got completely f'ed and I was arm pulling like crazy. I think I'd rather just focus on finishing my pull with an open chest. Though supplementing with heavy shrugs out of a power rack doesn't sound like a bad idea.

4 - RDLs were really tiring as usual.
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Old 06-14-2009, 07:11 PM   #273
John Filippini
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Re: Flipper's Workout Log

2009.06.13
Snatch: 3x40, 3x50, 2x57, 2x65, 73, 75, 78(f)
Clean+Jerk: 3x50, 2x60, 2x70, 80, 90, 92(f), 92(f)
Back Squat: 5x85, 4x100, 3x116, 3x132, 2x140, 2x1x150, 150(f)

Notes:

1 - Snatches felt really good. Pull may have been just slightly slow, but the lockout was really solid, so I tried for an extra rep at 78.

2 - Jerks were also really good, but the heavy cleans were a little sluggish, 90kg landed a bit off on my shoulders, and I just clarked the two attempts at 92kg.

3 - Back squats were ok, I didn't miss any except the last, but they felt slow and a little off. Mary's suggestion was that my descent was too abrupt, making me lose control at the bottom.
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Old 06-15-2009, 05:43 PM   #274
John Filippini
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Re: Flipper's Workout Log

2009.06.15
Snatch: 4x40, 3x50, 2x57(f3), 65(f2), 2x65, 70(f2), 70(f2)
Snatch Pull: 5x60, 4x65, 2x3x73, 2x2x73
Back Squat: 5x85, 4x100, 3x116, 3x132, 2x140, 3x1x150

Notes:

1 - Supposed to be maxing our snatch for a double. Not very happy with the results, but I kept catching the second rep forward. Apparently I was hyperextending my back a whole lot at the end of the pull.

2 - Snatch pulls were supposed to go up to 85kg, but I left the rest of the sets at 73kg to work on form. Apparently my snatch pulls have the exact opposite problem as my snatches, I'm not quite extending my hips enough and finishing forward (and slow).

3 - Back squats at least were better than last time, I managed to control the descent a lot more and I could feel a lot more stability coming back up.
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Old 06-15-2009, 07:29 PM   #275
John Filippini
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Re: Flipper's Workout Log

Additional note on previous entry:

Also did 3 sets of planks for 60s at 45kg. Was going to do 3 sets of 30s at 75kg, but then Joe told me he thought I'd be better served with sets of 60s. That was epic.
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Old 06-16-2009, 02:47 PM   #276
John Filippini
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Re: Flipper's Workout Log

2009.06.16
Clean: 4x50, 3x60, 2x70, 2x80, 2x85, 2x90, 2x94, 97(f2), 97(f2)
Clean Pull: 4x82, 3x92, 3x102, 3x2x107
Front Squat: 5x65, 4x80, 3x92, 3x106, 2x112, 3x1x120

Notes:

1 - Cleans were really good today, I was just really exhausted by the time I got to 97kg and couldn't get the second rep. Each time I got the bar really high but just clarked it.

2 - Clean pulls were more in line today than normal, which is happy.

3 - Front squats were solid, no complaints.
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Old 06-17-2009, 09:44 PM   #277
John Filippini
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Re: Flipper's Workout Log

2009.06.17
Snatch Balance: 4x40, 3x50, 3x57, 2x65, 2x73, 2x78, 82(f), 2x80, 2x83, 85(f2), 85(f), 85(f)
Front Squat + Jerk: (3+3)x50, (2+2)x60, (2+2)x70, (2+1)x80, (2+1)x90, 2x(1+f)x95
Rack Jerk: 2x80, 90(f), 90(f)
Front Squat: 5x65, 4x80, 3x92, 3x2x106

Notes:

1 - Snatch balances were just a little bit off, but not atrocious, still eked out a little bit more.

2 - I hate front squat + jerk with a fiery passion. We were supposed to test this, I guess my best is 90kg. Fail.
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Old 06-21-2009, 02:09 PM   #278
John Filippini
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Re: Flipper's Workout Log

2009.06.19
Snatch: 4x40, 3x50, 2x1x60(f2)
Power Snatch + Snatch Balance + Snatch: 2x50, 2x60, 65
Snatch: 70, 74, 79, 82(f), 82(f), 82(f)
Clean+Jerk: (3+3)x50, (2+2)x60, (2+2)x70, (1+1)x80, (1+1)x90, (1+1)x97, (1+1)x101 PR Jerk, (1+f)x103, (1+f)x105 PR Clean

Notes:

1 - Stumbled a bit over snatches. I think we determined that a lot of the inconsistencies that I've been having with the snatch are related to me not keeping my chest up and open in the receiving position. The bar's in position, but I'm not stable and it falls forward.

2 - Surprising that I got a larger PR out of my cleans than my jerks. The cleans were actually pretty sloppy, I was jumping back a lot and catching forward and rounded, but managing to stand up. Jerks were really crisp, but the last couple cleans just took too much out of me to make the jerk happen.
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Old 06-22-2009, 02:12 PM   #279
John Filippini
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Re: Flipper's Workout Log

2009.06.22
Snatch: 3x40, 2x50, 2x57, 65(f), 2x1x65
Clean+Jerk: 3x55, 2x65, 2x75, 3x1x85
Back Squat: 5x85, 4x100, 3x115, 2x132, 2x1x140

Beginning of the taper week before the Garden State Championships this Saturday that mark the beginning of ECG's week-long training camp.
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Old 06-29-2009, 06:39 AM   #280
John Filippini
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Re: Flipper's Workout Log

Moved my workout log over to Performance Menu forums. Can be found here:

http://www.performancemenu.com/forum...ead.php?t=4459
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24/M/5'8"/82kg | Snatch: 81kg | Clean: 105kg | Jerk: 101kg | BS: 165kg | FS: 132kg | Press: 63kg | DL: 160kg
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