Monkey Needs "BIG" Numbers, no whammy's [Forum Archive]

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Monkey Needs "BIG" Numbers, no whammy's

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Posted by: The Monkey Man

Vegas is over and I think I'm skipping the 5k this weekend to bulk lift so...

On with it... POWER AND ANGER...

The pros are too big, too strong... and so shall I be...

But I won't be a "box" -

(So sayeth the Funk)

Posted by: The Monkey Man

WED 18OC051645
LIONS DEN - R.A.C.

Warmups
OHS & SNATCH w/bar - 3x5

SNATCH
40k - 3 OHS, FULL=0, 0, 1, 2
50k - 1 OHS, 1, 1, FULL=0, 0, 0, 0

- FUCKIT (I suck bad today)

C&J
70k 1, 1, 1
80k 1, 1
90k 1, 1
100k 0, (push) - (weak after push press yesterday) -

FS
90k x2, 2
100k x2
110k x2
120k x1, 1 = (PR)
130k = Walked away to look for a spotter and lost my momentum
(I think would have had it though, because I buried the 120's like butta)... NEXT WEEK

SIZEWERK...

PRONE LEG CURL
80x15
120x12
160x12
200x10
225x8
245x5.5 -

SETD HAM CURL
100x12
160x12
200x8 ---> 120x13

STRETCH

Posted by: Jodi

a box?

Posted by: The Monkey Man

Quote:

Originally Posted by Jodi

a box?

Didn't you hear P-FUNK call me a box, when I put my belt on, at Golds gym?

Posted by: Jodi

Nah, I missed that. However I remember him joking around when you put on the belt.

Posted by: ihateschoolmt

Quote:

Originally Posted by The Monkey Man

120k x1, 1 = (PR)
130k = Walked away to look for a spotter and lost my momentum
(I think would have had it though, because I buried the 120's like butta)... NEXT WEEK

Good front squats, monkey.

Posted by: P-funk

a box is my slang way of saying "pussy".

good workout. sit on those snatches man! keep the bar close.

I hate when I miss cleans I should make!! Pisses me off. So much technique in these lifts though that sometimes if it ain't there it ain't there.

good job on the front squat.

Posted by: yellowmoomba

Don't be a box !!

Get in the box!!

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

Don't be a box !!

Get in the box!!

That's a tough area

Let's stick to my WO's -

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

That's a tough area

Let's stick to my WO's -

You could 'use a box' for your WO's

Posted by: Seanp156

Nothing like good ole "box" squats

Posted by: The Monkey Man

THURS 20OC051630
LTF - SHELBY

CHINS
BW x 8,m 8, 6.5, 5
(Weak, needs buildup) -

BB ROW (pronated)
135 x 15
185 x 12
225 x 8
275 x 1 - (grip 2 slippery)
225 x 5 - (grip again) ----> 185 x 8

HMR STR HI-PULL
180x12
270x11
360x8
410x5.5 -

BB HI PULL (medium grip, to top of head)
65x10
95x10
115x8
135x5, 5 - (sloppy, weak feeling) -

SIZEWERK...

SETD CBL ROW
100x20
120x15
150x12
180x8.5 ----> 100x14

HMR STR SHRUG
90x10, 8, 8 - (mid back cramping) -

STRETCH

Felt very girlie on some of these...
On the cable rows and BB rows I used to pound much more weight...
I am working without straps though, so expect less -

No matter... #'s will go up

(Thinking of wearing the straps for the really heavy BB motions,
because my back can pull alot more weight for a bunch more reps) -

Posted by: BigDyl

Impressive front squats... I find front squats hard as hell...

Posted by: The Monkey Man

FRI 21OC051645
LTF - SHELBY

SKULLS
65x12
85x12
95x10
115x8

PUSH PRESS (light)
95x10
135x8
155x6
185x3, 1
135x6

OVERHD FRENCH PRESS
70x12
90x12, 12, 12

DB LATL RAISE
15x20
20x16
25x10, 10, 9=

REV PEC DEC
75x18
105x15, 15
135x 8.5

HANGING LEG RAISE
(by grip) = x10, 5
(by straps) = x11, 12

TRI PRESSDWN
(Cybex @ Plate #6) x 12, 12, 12

Stretch...
pulled something in my right lower lat (back)
no pain but might ball up over night -

...Put tiger balm on it, and will invert for a nice stretch tonight-

Posted by: yellowmoomba

Stretch that bad boy out

Posted by: Seanp156

Nice weight on those skulls MM

Posted by: The Monkey Man

SAT 22OC051240
LTF - SHELBY

OHS
45x5,5,5
65x8
85x8
95x7
115x3 =

115x1 - lost balance (not good)
115x3 - Shoulders are fucked (whipped), can't steady the weight

This needs work badly, no C&J this week till this is fixed -

On to SIZEWORK...

PRONE LEG CURL (cybex)
90x15
130x12, 8
110x8

LEG PRESS (cybex)
270x15
450x22
630x20
810x16
(unloaded machine in like 43seconds) -

SETD LEG CURL (techno)
100x20
120x15
140x9 ---> 120x5 ---> 100x5

Adductors -

100x20
120x16
150x14 ---> 110x10

Legs were strong, machine movements are shit compared to the Olympic stuff

Will work on the snatches this week, needs more focus that's all -

Posted by: P-funk

Quote:

Will work on the snatches more this week, needs more focus that's all -

work on squeezing your shuolder blades together realy tightly when overhead squatting. Think like you want to touch your hands to the back wall. Also, you may want to wrap your wrists for things like overhead squats and jerks from the rack since they will take a really bad beating with these exercises because you are doing reps and many sets.

Quote:

Legs were strong, machine movements are shit compared to the Olympic stuff

the problem is technqiue. not strength.

Posted by: Mudge

EliteFTS sells I believe an adjustable stool type unit for people who box squat, this way you can adjust it to the height you are doing that week.

Posted by: The Monkey Man

Seemed like a stamina thing...

I could have done 20 sets of 20 with 7-800 lbs on that leg press, it was nothing...

I thought 5 plates was going to kill me today, that's what I expected...
I haven't done that shit in a while

Posted by: P-funk

I don't think he needs a box squat though?

Posted by: The Monkey Man

Quote:

Originally Posted by Mudge

EliteFTS sells I believe an adjustable stool type unit for people who box squat, this way you can adjust it to the height you are doing that week.

ATG doesn't need adjustment -

Posted by: Mudge

I didn't know if the box squat comment was joking or if you were really doing that kind of training

oh well. I squat to the bottom as well, cept I'm only doing front squats not back, and I do leg presses sometimes, lunges, and thats it for quad stuff..

Posted by: The Monkey Man

Quote:

Originally Posted by Mudge

I didn't know if the box squat comment was joking or if you were really doing that kind of training

oh well. I squat to the bottom as well, cept I'm only doing front squats not back, and I do leg presses sometimes, lunges, and thats it for quad stuff..

I used to use those stackable
aerobic steps for a "BOX"... 5 or six was just below parallel for me (power-depth)

Posted by: CowPimp

Good to see another olympic lifter in here. Do you have number goals, or are you just trying to go as big as you can?

Posted by: The Monkey Man

Quote:

Originally Posted by CowPimp

Good to see another olympic lifter in here. Do you have number goals, or are you just trying to go as big as you can?

For now I would be satisfied with being able to actually do the lifts properly -

I guess in the back of my mind right now I'm looking for a 275-300 C&J
and a 205-225 snatch

- I'm about as far from that as going to the moon though

Posted by: The Monkey Man

SUN 23OC051100
LTF - SHELBY

CARDIO
20 min crosstrainer @ HR-145

SLDL's
45x20
95x15, 15

STRETCHING

15 min in SPA = STRETCHING

10 min in steam = relaxation, slow stretching

70 min Deep tissue massage -

Used a new girl to our facility...
She came from a resort in Hawaii ???? (Why come here?) -

Little lady 5'6 115-125 lb

Her hands were strong as hell, she did exactly what I asked
Beat up on my Lat-pull pretty good... (I should sleep well 2nite)

Posted by: Jodi

Lucky you! I need to go for a massage for my neck and traps.

Posted by: Mudge

My traps have always been tense, I should do that someday.

Posted by: The Monkey Man

My freakin adductors are burning soooooooooooo bad today -

Posted by: yellowmoomba

How are the snatch's coming along ??

Posted by: The Monkey Man

Posted by: yellowmoomba

I like seeing all the references to "snatch" in your journal

Posted by: The Monkey Man

Yeah... I knew what you were insinuating -

Posted by: Jodi

Pigs

Posted by: The Monkey Man

If thats going to happen every time I say - Snatch, Jerk, or BOX...

This is going to get really old, quickly -

Posted by: The Monkey Man

MON 24OC051620
LTF - SHELBY

PUSH PRESS
65x15
95x12
135x10
160x6
185x5
205x2, 2
225x1, 1, 0 -

JERKS (from rack)
185x4
205x2, 2
225x1
245x0, 0 -

225x1 - (butter)

DCLN DB PRESS
55x12, 12, 12

PEC DEC
100x16
150x12, 12, 10

stretch shoulders

Was happy about getting two singles on the push presses (they felt nice)
But I wanted to jerk the 245... Just simply didn't get low enough to lock it out

Two more reps than last week = Good...

Posted by: yellowmoomba

I'd much rather see you talking about "snatches" then "jerking"

LOL

Posted by: The Monkey Man

WED 26OC051645
LIONS DEN - ROCHESTER

warmups w/25k

SNATCH
40k x 5ohs + 1,1,1,1
45k x 1,0,0 - 1, 1, 1
50k x 2ohs + 0,0,0 - 0,0,0 - 0,0

40k x 1,1,1 - 1,1,0,1 - (all nice)

FRONT SQUAT
60k x 2
80k x 2
100k x 2
120k x 2 = (PR)
130k x 1 = (PR)
140k x 1 = (PR)

SIZEWORK
PRONE LEG CURL
150 x 15
200 x 12
225 x 10
245 x 8, 6

FS's were strong cause I skipped C&J, but I didn't think I'd hit a 140k!?!
Took it slow on the snatch's, more work on those to come, look for OHS's...
Legs pretty blown out though -

I am also starting to get some muscles again -

Posted by: yellowmoomba

Congrats on the PRs! FS's are tough. 140k is a lot

Keep working that snatch

Posted by: P-funk

great job. It is nice to sometimes skip clean and jerks and just squat (lol). I forgot what it feels like to squat with out being tired.

Posted by: The Monkey Man

Thanks guys... I have vid of the big squat...
As soon as I fix my firewire issue @ home, I will post on rocco's thread

Posted by: The Monkey Man

THURS 27OC051700
LTF - SHELBY

BB CURL
65x12
85x11
105x7, 5, 7

BB SKULLs
65x16
85x12
100x12
120x7

ALT DB CURLS
30x10
35x10
40x10
45x10
50x7

FREE MOTION TRICEP
40x20
50x15
60x10, 10 ---> 40x7

Nothing special here -

Posted by: The Monkey Man

FRI 28OC051630
LTF - SHELBY

MED GRIP HIGH PULLS
95x10, 10
115x8, 10
135x6, 7

DB LATL RAISE
15x15
20x15
25x12
30x8

HMR STR ISO HI-ROW
200x15
290x12
380x9
430x5.5, 3.5
(twenty more lbs than last week but still not strong as I'd like)

LATL RAISE MACHINE (Nautilus)
80x15
100x15, 15, 17, 16, ---> 10

Posted by: The Monkey Man

Here we go... Finally got the camera working again -

http://media.putfile.com/26oc05-front-squats-130k

http://media.putfile.com/26oc05-front-squats-140k

(The 140k was kind of a mental barrier, I think my squats and other lifts
will improve just knowing my body can do that)

The lift didn't feel clean when I hit it,
if you look there's a hiccup in the motion on the way up (I dropped my eyes)
And unfortunately, I didn't get clear vid of the 120k double... (which was freakin perfect)

Posted by: BritChick

Good morning.

I couldn't view the clip.

Posted by: The Monkey Man

Quote:

Originally Posted by BritChick

Good morning.

I couldn't view the clip.

- It's mpg2, shouldn't need anything fancy, maybe update your media player?

Posted by: yellowmoomba

Quote:

HMR STR ISO HI-ROW
200x15
290x12
380x9
430x5.5, 3.5
(twenty more lbs than last week but still not strong as I'd like)

430

Nice!

Posted by: Jodi

Video clips are cool! Do you always go ass to grass, even when increasing the weight?

If I go too heavy I can't go that low but I always try to.

Posted by: The Monkey Man

SAT - 29OC051345
LTF - SHELBY

Shitty WO!!!! (I felt like shit)

WARMUPS/STRETCHING

OHS
55x5
65x5
75x4
85x4
95x4

@ 85lbs I narrowed my grip 3-4 inches (both sides)
gave me a bunch more stability -

HANG SNATCH (from knees)
55x5
65x5
75x3
85x3
95x3
105x2
115x1,0... ,2

C&J (singles)
135
155
175
205
(all weak)

BAD sleep last night + not enough good food early this morn = weakness

The snatches were good though, really concentrated on snapping my hips
seemed like the bar was traveling in a straighter line today

I hit more weight off hangs than I did off the floor on WED
I think I am going to do two weeks of some rep work to give my joints a break
Plus, this will give me more volume on technique work...

Posted by: The Monkey Man

SUN 30OC050945
LTF - SHELBY

LEG EXTENSION
50x20
70x16
100x10, 12

PRONE LEG CURL
70x15
110x15
150x10
170x7.5

HIP SLED
360x15
540x15
720x15
810x15
910x12
1000x20 - (70 sec unload)
I go medium deep on these, I never go past lifting my sacrum off the backpad -

... Plus, I am taking it easy on my patellar tendons

DB LATL RAISE
12.5x16
20x15, 13, 12, 12

SETD LEG CURL
100x20
150x12
170x7 ---> 100x12

ADDUCTORS
120x18
140x12
150x12, 12 + 60sec stretching against the weight

PWO SHAKE

HOT SPA
+ intermittent stretching

Posted by: yellowmoomba

1000 x 20 on the HIP SLED

(ya show-off!!)

Posted by: Jodi

Nice Sled!

Posted by: Mudge

I always count one side for iso row, because it is - isolated after all.

The video clip size is huge, I think it has to fully load (I dont know that MPG2 will stream?). I'm downloading one by hand and its 15 megs, otherwise unviewable and Firefox claimed errors with the plugin (dunno).

http://upload3.putfile.com/videos/30108050889.mpg

There is one, if you view the source.

Edit: I can't play the clip either

and I'm as updated as I'm going to get.

You've encountered error message 80040111 while using Windows Media Player. We are investigating the cause of this error. We will post more information about this error when it becomes available.

Posted by: The Monkey Man

Quote:

Originally Posted by Mudge

http://upload3.putfile.com/videos/30108050889.mpg

That's not the right link!?!?

Posted by: Mudge

No, its the source file within one of your links. Thats if someone wanted to save a hard copy which I did, but it still wouldn't play on my box

Instead of waiting for the clip to cache, I figured I'd view the source and take the file itself. Then I could view it with no jitters etc, but like I said it wouldnt play for me at all.

Posted by: The Monkey Man

MON 31OC051650
LTF - SHELBY

WARMUP

PUSH PRESS
65x10
85x11
105x10
135x10
155x8
180x6
205x2
225x0,0 -

... x2 = (PR)

(they were pretty lookin too)
235x0, 0... ,0... ,0 -

(fuckit, wrists are tapped)
205x3

JERKS (from rack)
205x2
225x2
245x1, 0, 1
205x1, 1 + push press x2

HMR STR DCLN CHST PRESS
180x12
270x8, 9, 7

PEC-DEC (low)
100x10, 10
120x10

Done... tired

BW PWO = 216.1

Posted by: The13ig13adWolf

late to the party but congrats on the PRs...especially on the FS (Hate. Them.)

p.s. i can't view the clips either although i just wanted to see what you look like since you've got someone elses mug in your photos, LOL...

Posted by: Rocco32

Great videos monkey! That's a ton of weight, congrats on all the PR's! I didn't know you were doing oly lifting. Guess that's what I get for not visiting for awhile.

Posted by: The Monkey Man

Thanx dudes...

A lot of the PR stuff are simply psychological hurdles, I lifted bigger weights
just not in the same fashion - LOL...

(Especially throwing weight around equal to my BW, or more, overhead) -

Posted by: yellowmoomba

MM - Did you ever play football ? I'm looking for a few players for our football team in Waterford starting in January. Let me know if you are interested.

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

MM - Did you ever play football ? I'm looking for a few players for our football team in Waterford starting in January. Let me know if you are interested.

Nope... The shape of the ball confounds me...

- A ball is round! (spherical)

(I'm giving you a break... You don't want me on your team)

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

Nope... The shape of the ball confounds me...

- A ball is round! (spherical)

OK - just thought I'd ask

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

OK - just thought I'd ask

Thanks -

I bought a chalk bag today... (climbing bag)

Don't tell the LTF people -

Posted by: The Monkey Man

WED 02NO051430
LIONS DEN - ROCHESTER

WARM UPS

OHS
27.5k x 5, 5
36k x 5
40k x 5
45k x 3, 2, 1
(knees already hurting here)

SNATCH
30x5
35x4
40x2 + 1miss
45x1, 0, 1, 1
50x1, 1, 0, 1
55x1, 0, 0, 0, 0 - Tapped... Couldn't do it

FRONT SQUATS
135x6
160x5
185x5
205x4
225x2
250x1
275x1

HANG C&J (w/texas power bar)
185x1, 1, 1
(different)

Stuck a little bit more weight than last week on the snatch,
this shows "SOME" improvement, but of course not enough...
My snatch is at the bottom of the bell-curve compared to all my other lifts

I will stick with it... we'll see

Posted by: yellowmoomba

MM - keep sticking with the snatch

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

MM - keep sticking with the snatch

Yeah, shes still around -

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

Yeah, shes still around -

Good - everyone needs snatch

Posted by: Jodi

I'm such kid!

Posted by: The Monkey Man

Quote:

Originally Posted by Jodi

... I'm such kid!

We'll have to get you a sharpie so you can draw penises on things -

Posted by: The Monkey Man

THURS 03NO051645
LTF - SHELBY

HANG SNATCH PULL (to overhead)
65x10
85x10
105x9
125x9
140x8
155x6, 3.5 (stamina)

SNATCH
55lb x 1, 1, 1, 1

HMR STR ISO HI ROW
180x15
230x15
270x11, 11

DB LATL RAISE
20x15
25x12
30x10
25x11 ---> 12.5x13

Pulled my left calf on something
started bumping during LATL's -

(at least it means I'm elevating)

Foam Rolled it 4-5min

All hip and leg stretching 5min (?)

Posted by: yellowmoomba

Oooooooohh - now a "hanging snatch"

Too bad you got hurt

Posted by: CowPimp

I don't know what half of these olympic accessory movements are, but it looks like your progressing pretty good there. Keep it up; olympic lifting 4 lyf3.

Posted by: The Monkey Man

Quote:

Originally Posted by CowPimp

I don't know what half of these olympic accessory movements are, but it looks like your progressing pretty good there

This is what I was doing but, with a Snatch width (wider) grip...
http://www.exrx.net/WeightExercises/.../HangPull.html

(I am trying to put concentration on snapping my hips FWD into the lift
this seems to have been helping my progress)

The calf feels good this morn, I think the foam roller got alot of the kink out...
Then I put this new stuff on it "EMU BLUE"...

...and got some good sleep, not directly bothering me, we'll see SAT morn...

(I know I am rolling my ankles, and I may have come down on a bad angle,
need the correct lifting shoes I think)

Posted by: The Monkey Man

FRI 04NO051650
LTF - SHELBY

BB CURL
65x12, 12
75x10, 7

TRICEP EXTENSION MACH (Paramount)
160x20
205x13
250x10 ---> 190x10

PREACHER CURL (wide, cambered)
55x 10, 10, 10, 10

CBL TRI PRESSDWN (STR BAR)
70x20
90x15
120x17
150x16

SOAK IN HOT SPA
(I truly am a bum)

Posted by: CowPimp

Ah, thanks for the explanation Monkey. Rock on.

Posted by: Jodi

Quote:

Originally Posted by The Monkey Man

FRI 04NO051650

SOAK IN HOT SPA
(I truly am a bum)

Nah, just a metrosexual

That's getting you back from earlier today.

Posted by: yellowmoomba

What temp does LTF keep it's hot tub at Shelby?

Is it pretty busy over there on Saturdays?

Commerce gym is dead except for the aerobic and spinning classes (which are packed).

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

What temp does LTF keep it's hot tub at Shelby?

Is it pretty busy over there on Saturdays?

Commerce gym is dead except for the aerobic and spinning classes (which are packed).

Whole place is busy 8-noon on saturdays

Thanks Jodi -

Posted by: b_reed23

WOW...those are some awsome weights on your front squats!!

Posted by: The Monkey Man

SAT 05NO050945
LTF - SHELBY

WARMUPS

HANG CLEAN TO FS
45x5
95x5
135x3, 3

OHS
45x3
55x4
75x4
95x4

HANG SNATCH
55x4
75x3
95x0, 1... 0, 0 (head up my ass)
(breakdown)
55x3
75x3
85x3, 2
95x1, 0 (shit)
Just don't have it anymore

HIP SLED
450x15
630x15
810x19, 18

SETD LEG CURL
100x20
130x12
150x10
130x10

ERECTOR HYPER EXTENSION
BWx10, 10, 10

Big Time Stretching

I am so sick of not hitting lifts...
Nothing but Snatchwork now...
A week off any other motions

I'm so pissed

Good note = got lifting shoes today and bands to save my knees

Talked to Dynamic distributor about hosting a lifting meet in spring
I could put the Lions Den on the map -

Posted by: The Monkey Man

Had massage to try and fix the calves tonite...

Strain was pretty deep and she had to really dig to get to it -

Now I can hardly walk, I doubt I will train tomorrow -

healing is good -

Posted by: yellowmoomba

Good luck MM! You sure get a lot of massages

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

Good luck MM! You sure get a lot of massages

Well when you start hitting the real exercises -

And get as old as me.... you'll want them too

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

Well when you start hitting the real exercises -

And get as old as me.... you'll want them too

I thought deadlifts, rows, dips, squats, and db presses were real exercises.

I think I'm older than you anyway ..

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

I thought deadlifts, rows, dips, squats, and db presses were real exercises.

I think I'm older than you anyway ..

Yeah, when you start hitting those snatches hard, you need ample massaging!

Posted by: Rocco32

Bet those massages aren't as relaxing as you'd think LOL! They hurt the hell outta me but help sooooo much!

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

I think I'm older than you anyway ..

Well in that case...

I forgive you for buying my TV out from under me -

Posted by: The Monkey Man

WED 09NO051645
Lions Den - Rochester

Warmups

PRESS UNDER ++ QUICK DROP
30k x 4 + x4
35k x 3, 4 + x4, 4
40k x 4, 2 + x3, 4
45k = Rewound and watched Vid of 40k & I don't deserve to go up (too slow)
40k x 3 + x3 = (Faster and more solid)

CLEAN & JERK
60k x2
70k x2
80k x2
90k x 1, 1
95k x 1
These didn't look too bad, pulling the bar stayed low
Jerks were fast, low and solid...
Not bad, hadn't hit the entire movement in weeks -

Also very minimal complaining from the preveiously pulled calf(s) -

Posted by: The Monkey Man

THURS 10NO051650
LTF - SHELBY

HANG SNATCH PULL
65x12
95x10
115x10
135x7
155x5
175x3, 3

HANG POWER SNATCH
135x2, 2, 2

PUSH PRESS
135x3, 3
155x6
175x4
195x3
225x1

SINGLE JERKS

155
175
195
215

Stretching

Posted by: BigDyl

Quote:

Originally Posted by The Monkey Man

THURS 10NO051650
LTF - SHELBY

HANG SNATCH PULL
65x12
95x10
115x10
135x7
155x5
175x3, 3

HANG POWER SNATCH
135x2, 2, 2

PUSH PRESS
135x3, 3
155x6
175x4
195x3
225x1

SINGLE JERKS

155
175
195
215

Stretching

JOURNAL HYJACK IN PROGRESS!!!11

j/k

Ok, im ignorant, is a single jerk basically an olympic style military press where you use your legs to help?

Or that would be a push press?

Posted by: The Monkey Man

Quote:

Originally Posted by BigDyl

Ok, im ignorant, is a single jerk basically an olympic style military press where you use your legs to help? NO Or that would be a push press? YES

With the bar coming off the chest...

Posted by: * Legion *

Quote:

Originally Posted by The Monkey Man

155
175
195
215

Stretching

HELL YEAH! I never see ANYONE at my gym do this type of workout! The most I see is seated dumbbell presses and some weak lateral raises. Keep it up.

Posted by: BritChick

Good morning.

Posted by: The Monkey Man

Quote:

Originally Posted by BritChick

Good morning

Hey Sexy -

Hows the strongest figure girl around?

Posted by: BritChick

Quote:

Originally Posted by The Monkey Man

Hey Sexy -

Hows the strongest figure girl around?

Bit sick, just a sore throat nothing major... and hopefully it will stay that way!

How about yourself, any plans for the weekend?

Posted by: The Monkey Man

FRI 11NO051650
LTF - SHELBY

12 min walking treadmill (incl 2) @ 4.0
12 min rower on 7(?)

shoulder stretching

static and dynamic chest stretching w/100 lbs on pec-dec

mini shoulder circuit w/ 5lb DBs
ext rotations - up
pullovers
latl raises with slow circle
(all these repped until warm, 4 sets)

Leg stretching
Ham
Glute
groin
quad
calf
lowback
back & neck

Felt rested but warm and flexible when done -

Posted by: The Monkey Man

Quote:

Originally Posted by BritChick

Bit sick, just a sore throat nothing major... and hopefully it will stay that way!

How about yourself, any plans for the weekend?

SLEEP! and heal -

Use "airborne" to boost that immune system...
should increase the speed of recovery

Posted by: P-funk

actually, pull overs and DB chest flyes with light DBs (very light! LIke 5lbs) are great for stretching out the muscles that need to get more flexability for snatches. I do it on a stability ball and I hold the my arms outstretched with the 5lb DBs for a few second each rep to intensify the stretch.

Posted by: The Monkey Man

I forgot to say I weighed in @ 211.4 yesterday...

that means I have to lose only like 5 pounds in what, 9 weeks-
-to get under 94k

Posted by: P-funk

wouldn't even worry about it. 5lbs of water is easy to suck out.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

wouldn't even worry about it. 5lbs of water is easy to suck out.

I should think so...

I can really put the screws to my diet as well...

Over a longer duration it won't effect my strength

Posted by: The Monkey Man

SAT 12NO050950
LTF - SHELBY

WARMUPS
Slow Lunges
Front squats w/bar
OHS w/bar

HANG SNATCH
55x4, 5
65x5
75x5
85x4
95x2
105x1, 1 - sloppy , 0, 0

C&2J
135
155
175

FRONT SQUAT
175x5
205x4
225x3
255x2 - (Hold in the hole for both!)
275x1 - tweaked knee -

PWO shake, Ice L-knee 20min

Stretching

Posted by: The13ig13adWolf

that sucks on the tweaked knee. still strong though. fronts squats have to be my least favorite exercise.

Posted by: P-funk

what is wrong with the knee?

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

what is wrong with the knee?

Pateller Tendon

Been dealing with it since I started going ATG exclusive

Posted by: P-funk

Quote:

Originally Posted by The Monkey Man

Pateller Tendon

Been dealing with it since I started going ATG exclusive

maybe you should lay off the ATG for awhile when you squat and just save it for when you snatch and clean. that way you aren't killing yourself in training.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

maybe you should lay off the ATG for awhile when you squat and just save it for when you snatch and clean. that way you aren't killing yourself in training.

I think Jodi has talked me into a week off,
then I can start your split next TUES...

Meanwhile, lots of LI cardio and flexibility

Posted by: P-funk

no cardio. just flexability and movement training. cardio fucks with neurological pathways.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

no cardio. just flexability and movement training. cardio fucks with neurological pathways.

WHAT?

How so?

Posted by: P-funk

site is temporarily unavaliable?

Posted by: Jodi

I said an off week with some yoga and or pilates for flexibility would help. You seriously need a break to heal your body

Posted by: yellowmoomba

Tweaked knee???

MM - you are getting old

Maybe a couple days off will help

Posted by: The Monkey Man

MON 14NO051645
LTF - SHELBY

Cardio Circuit
10 min treadmill
10 min rower
5 min stairs

Rev PEC-DEC
60 x 20 (5 sets)

Static Stretching
120 sec each motion
(More on quad/knee area)

(Tweaked knee (left) bumping as I type this)

Posted by: yellowmoomba

I thought you were taking a break

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

I thought you were taking a break

Its not that easy to quit...

I am not bringing gym gear with me tomorrow morning...
I am not bringing gym gear with me tomorrow morning...
I am not bringing gym gear with me tomorrow morning...
I am not bringing gym gear with me tomorrow morning...

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

I know!! I have to leave my gym bag at home to keep me away from stopping at the gym after work .....

Well - did you leave your gym bag at home today ????

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

I know!! I have to leave my gym bag at home to keep me away from stopping at the gym after work .....

Well - did you leave your gym bag at home today ????

NO, and I'm all depressed -

I hate being broken, or not training

Posted by: yellowmoomba

I'm sure a few days off will help you recover

( I know you know that as well )

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

I'm sure a few days off will help you recover

( I know you know that as well )

Posted by: The Monkey Man

TUES 15NO051630

Took a nap

2100
20 min Inversion therapy

Still not feeling better,
I hope this isn't the start of my winter depression again -

(Its cold and raining for like a week now)

Posted by: BritChick

Ugh... hope it's not depression either, been dealing with that with Rod for a while now and it's no fun for anyone concerned.
Feel better soon MM.

Posted by: The Monkey Man

My nutritional Guru Jodi sent me several articles
linking lack of sunlight on deficiencies of Vitamin D, leading
to both depression and arthritis...

So I went out today and bought A bottle of Calcium +D

I will supplement this into my diet for now and see if it helps

I also broke down and got Glucosomine-Chondroitin-Hyaluronic Acid Tabs

I expect the Vite-D to have an almost instant effect,
if anything maybe at least a placebo...

I am also going to tan this week to see if it helps to soak up some fake rays!?!?

Posted by: P-funk

careful with supplementing with the fat soluable vitamins. watch your dosage.

Posted by: yellowmoomba

How'd you like the snow today?

Posted by: CowPimp

Quote:

Originally Posted by P-funk

careful with supplementing with the fat soluable vitamins. watch your dosage.

Is it really that easy to OD on fat soluble vitamins?

Posted by: P-funk

Quote:

Originally Posted by CowPimp

Is it really that easy to OD on fat soluble vitamins?

here is some info from my text book, Sports and Exercise nutrition by McAdrle, Katch, Katch.

Quote:

Ch. 2, pg 45-46:

Because fat-soluble vitamins dissolve and store int he body's fatty tissues, they need not be ingested daily. In fact, years may elapse before symptoms of a fat-soluble vitamin insufficiency become evident. The liver stores vitamin A and D, whereas vitamin E is distributed throughout the body's fatty tissues. Vitamin K is stored only in small amounts, mainly in the liver. Dietary lipid provides the source of fat-soluble vitamins; these vitamins, transported as part of lipoproteins in the lymph, travel to the liver for dispersion to various body tissues. Consuming a "fat-free" diet certainlly accelerate the development of a fat-soluble vitamin insufficiency.

Fat soluble vitamins should not be consumed in excess without medical supervision. Toxic reactions from excessive fat-soluble vitamin intake generally occur at a lower multiple of the RDA than water soluble vitamins. For example, a daily moderate-to-large excess of vitamin A (as retinol but not in carotene form) and vitamin D can produce serious toxic effects. Women who consume excess vitamin A early in pregnancy significantly increase the risk of birth defects in their unborn children. In children, excessive vitamin A accumulation (called hypervitaminosis A) cuases irritability, swelling of the bones, weight loss, and dry itchy skin. In adults, symptoms can include nausea, headache, drowsiness, loss of hair, diarrhea, and loss of calcium from bones causing brittleness. Discontinuing high intake of vitamin A reverses these symptoms. Kidney damage can result from a regular excess of vitamin D. Although "overdose" from vitamins E and K are rare, intakes above the recommended level yield no health benefits.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

here is some info from my text book, Sports and Exercise nutrition by McAdrle, Katch, Katch.

Posted by: The Monkey Man

FRI 17NO051800
LTF - SHELBY

Seated Leg Curl
80x25
90x20
100x13

Preachur CBL CURL
#3x15, 15, 15

ICARIAN SUPPORTED TRICEP
80 x 15, 15, 15

STRETCHING (floor)
STRETCHING (spa)

BW PWO = 212.6

Posted by: The Monkey Man

SAT 18NO051300
LTF - SHELBY

CBL/ROPE TRI PRSDWN
#7 x 25
#8 x 15, 16, 11

REV PEC DEC
50x 21
60x 17, 16, 17

DB LATL RAISE (slo & hold)
10x 15. 19, 16, 15, 15

DB PULLOVER (seated)
25 x 10 + stretch
30 x 10 + stretch - x3

SMITH SHRUG (snatch grip)
90x 12, 15, 14
120x12
150x10

HANG SNATCH PULL (no elevation)
45x4, 4, 4

HANG POWER SNATCH (little to no quads)
45x10
65x8, 8
95x5

STRETCHING (floor)
STRETCHING (spa)

BW PWO = 211.2

Posted by: The Monkey Man

SUN 19NO051120
LTF - SHELBY

STATIC STRETCHING
(Oh man I'm stiff today)

LEG EXTENSION T=3/1/2
30x20
40x18,19

PRONE LEG CURL T=3/1/2
90x15, 12 10

LUNGES T=2/1/0
(stretching into the motion)
BWx5, 6, 6, 5
(did not go past parallel in front leg)
discomfort in rearward knees during exercise'

SMITH SHRUG W/TOE RAISE (snatch grip) T=2/1/2
70x10, 10, 10
90x10, 10

HANG POWER SNATCH PULL
95x10, 10, 10

HANG POWER SNATCH
115x3
(Discomfort in Biceps/Biceps tendon)

STRETCHING

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

SUN 19NO051120
LTF - SHELBY

STATIC STRETCHING
(Oh man I'm stiff today)

LEG EXTENSION T=3/1/2
30x20
40x18,19

PRONE LEG CURL T=3/1/2
90x15, 12 10

LUNGES T=2/1/0
(stretching into the motion)
BWx5, 6, 6, 5
(did not go past parallel in front leg)
discomfort in rearward knees during exercise'

SMITH SHRUG W/TOE RAISE (snatch grip) T=2/1/2
70x10, 10, 10
90x10, 10

HANG POWER SNATCH PULL
95x10, 10, 10

HANG POWER SNATCH
115x3
(Discomfort in Biceps/Biceps tendon)

STRETCHING

Knee and bicep problem ???

Do you think you need a weeks rest ???
I'm sure you don't want to--- but sometimes you need to listen to your body

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

Knee and bicep problem ???

Do you think you need a weeks rest ???
I'm sure you don't want to--- but sometimes you need to listen to your body

Did you check the post dates of my WO's???

I haven't trained in a week -

And I'm taking another week also -

This week I will train however, but focus on avoiding pressing motions
through the shoulders and hips (I.E.- No Knees or Biceps if possible)

Lots of flexibility, and probably some walking outside
to climatize for the coming cold

Posted by: BritChick

Are you falling apart on us MM?

Good morning... hope everything is feeling better soon!

Posted by: The Monkey Man

Quote:

Originally Posted by BritChick

Are you falling apart on us MM?

Good morning... hope everything is feeling better soon!

I don't think I am going to get any better...

At this point I think I will just have to adjust my training as to not do any thing but inflame, not damage these tendonal areas that keep bugging me...

we'll see

I got some new flexibility stuff I will incorporate -

Posted by: The Monkey Man

Whoop-dee Freakin doo, I went to the gym today...

WED 23NO051700
LTF - SHELBY

SMITH SHRUG W/TOE RAISE (snatch grip)
50x12, 12
90x10
110x10
140x10
160x8

HANG PWR SNATCH
65x6
75x6
95x6, 2
115x3, 3
135x2, 2
155x1, 1

ROPE GRIP CBL TRI PRSDWN
80x12
100x17
120x10, 11, 8=(lost grip)

SHOULDER CBL X-OVER LATL/REAR RAISE
15x12, 14
20x12, 11 ---> 10x10

HMR STR ISO ROW
90x12
14012
180x10, 10
(concetration on rear of motion, and no use of biceps)

stretching of shoulder and knee

Posted by: yellowmoomba

How'd it feel today ?

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

How'd it feel today ?

Two weeks and almost no difference -

Think I have to call my Ortho again??? -

Posted by: The Monkey Man

THURS 24NO051045
LTF - SHELBY

LEG EXTENSION t=2/1/2
30x20
40x15
50x12

PRONE LEG CURL t=2/1/2
70x15
100x10, 8

FRONT SQUAT STRETCHING
45 sec hold in the hole w/bar stretching knees x 4

HANG PWR SNATCH + HANG PWR CLEAN w/quads 1/4-depth
65x 3+3, 5+5, 4+4, 3+3

PUSH PRESS
65x10
95x8
136x6
165x5
185x0 -

needs work again

WALKING LUNGES across waist deep water in warm pool
6 lengths front
4 lengths side (2 left, 2 right)
I think this type of shit will help me strengthen my knees

STRETCHING
(Hot Spa)

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

Two weeks and almost no difference -

Think I have to call my Ortho again??? -

Bummmmmmmmmmmmer....................

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

Bummmmmmmmmmmmer....................

Well its either continue at a snails pace... or go get some steroids shot
into these knees...

Hmmm, what would a real athlete do? -

BTW, I think I have a firm grasp on the problem...
If I can just get out of the red, and into the black (so to speak)
I'm pretty sure I can train hard, without reactivating the problem -

Posted by: The Monkey Man

FRI 25NO051230
LTF - SHELBY

Open house @ our gym today -

(someone tried to steal stuff from my gym bag)

WARMUP STRETCHING
Low back
Ham
Quad
Groin
Calf
Neck

CBL SHOULDER ROTATIONS t=2/1/2
external up
10x12, 12, 12, 14
external out
10x17, 13, 11, 13

HANG SHOULDER & SPINE (back) STRETCH
3x 30sec

HANGING LEG RAISE (straps) t=2/1/2
LEG WEIGHTx 10, 10, 10

CALF STRETCH w/resistance
170 x 3-45sec holds
I'm trying to get more flexibility into my ankles
the problem in my knees is partially a flexibility one
the stretch is designed to get my toes closer to my shins,
so that when ATG my hips are at less of an angle

HOT SPA
RE-STRETCHING

Posted by: The Monkey Man

Lunging motions have been a real problem for me with these knees...

They seem to be weak through that motion...
(making split jerks nearly impossible)

After doing the walking lunges in the pool yesterday though,
I felt pretty strong this morning -

I will do more of these, working more & more shallow
this will help I'm sure

Posted by: Seanp156

Quote:

Originally Posted by The Monkey Man

FRI 25NO051230

(someone tried to steal stuff from my gym bag)

Did you beat his ass?

Posted by: The Monkey Man

Quote:

Originally Posted by Seanp156

Did you beat his ass?

I usually keep it under the bench in the lockeroom

Someone took it into the handicapped stall in the John,
rifled through it, and when there was nothing of value except sweaty clothes,
they left it on the floor in there.

As I said,
there is an "Open House" this weekend..

And they Vermin and Scum who wold normally not be able to afford
a membership at our gym, get in for free and dirty the place all up -

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

Wouldn't you like to catch the guy "red handed" and just f*'in pumble him! Man - I can't stand that!!!! I'm pissed just thinking about it

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

Lunging motions have been a real problem for me with these knees...

They seem to be weak through that motion...
(making split jerks nearly impossible)

After doing the walking lunges in the pool yesterday though,
I felt pretty strong this morning -

I will do more of these, working more & more shallow
this will help I'm sure

Good plan

Posted by: The Monkey Man

Before I could go to the gym this morning...

Posted by: The Monkey Man

SAT 25NO051030
LTF - SHELBY

STRETCHING

FRONT SQUAT
45x3
75x4
95x4
115x4
135x4

PUSH PRESS
135x3
155x3
185x3
225x0-0, 2 (needed more mp3 volume)

HANG PWR SNATCH + HANG PWR CLEAN
65x4+3
95x4+4

HANG CLEAN (full)
135x4, 4
155x3

knees starting to complain

HANG SNATCH
65x3, 3 - (Pain=stop)

SEATED LEG CURL t=1/1/1
100x18
125x14
150x8, 10, 5.5 -

ADDUCTORS
100x5 + ballistic & static stretch
150x5 + "
150x5 + "

STATIC STRETCHING

WALKING LUNGES (WARM POOL, Waist Deep)
FWD x 4 lengths
L-Side x 2 lengths
R-Side x 2 lengths

Posted by: P-funk

did you make an appointment with the ortho yet?

Why not take a couple weeks off of lower body training to just give the knees a break?

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

did you make an appointment with the ortho yet?

Why not take a couple weeks off of lower body training to just give the knees a break?

did

Posted by: P-funk

"did" to both?

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

"did" to both?

Oh..

No didn't call the Ortho...

Did take two full weeks off any remotely strenuous leg work

Posted by: CowPimp

Quote:

Originally Posted by P-funk

did you make an appointment with the ortho yet?

Why not take a couple weeks off of lower body training to just give the knees a break?

Indeed. Or just go into active rest mode. Do half the volume, lower the inensity, and decrease the effort put forth.

Posted by: The Monkey Man

Quote:

Originally Posted by CowPimp

Indeed. Or just go into active restmode. Do half the volume, lower the inensity, and decrease the effort put forth.

Thems fightin words -

Posted by: The Monkey Man

FUCK!!!

Sick as of SAT night...

Started in the throat, now all up in my head

No training today or tomorrow -

Posted by: Devlin

Quote:

Originally Posted by The Monkey Man

FUCK!!!

Sick as of SAT night...

Started in the throat, now all up in my head

No training today or tomorrow -

That sucks. Hope youfeel better soon.

Posted by: yellowmoomba

MM - Where are you ????

Still sick ?

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

MM - Where are you ????

Still sick ?

Yup, feeling better though...

May go and hit the steamroom tonight, after my walk...
If not, sleep is always good -

Posted by: The Monkey Man

Posted by: The Monkey Man

WED 31NO051645
LTF - SHELBY

Warmups & stretch (a lot)

HANG C&J + HANG SNATCH
65x3 + 65x3
85x3 + 85x3
95x3 + 95x1pwr & 3
115x3 + 115x3pwr, 3pwr
135x3 (fast)
165x2
185x2

FS
185x2
(knees getting over worked)

PUSH PRESS
185x2, 1
(tired... no feul out of the hole)

SETD HAM CURL
90x15
110x12
130x10
150x8
170x6
120x11

STRETCHING

Posted by: The Monkey Man

01DE051430

RENEWED!!

I now can visit Lions Den for 20 more WO's YAY!!!

(I was a bit worried)

Posted by: The Monkey Man

FRI 02NO051645
LTF - SHELBY

PUSH PRESS
65x8
95x6
135x6
165x5
185x3
205x2 - (poor)

JERKS (rack)
155x2
185x2
205x2 - (sloppy)

feeling sluggish!?!?

CLEANS
135x2
155x2
185x2, 1
225x1 - (spik-ow)

HANG SNATCH
65x1, 1 - (knees flaming up)

SMITH SNATCH PULL (from knee)
135x6, 6
185x5, 5
(deep shrug & hold on these)

ROPE GRIP TRI PRSDWN
#8x15
#10x12
#12x8, 8

CBL X LATL RAISE
10x20
15x15
20x15
25x12

lot-o-stretching

not the greatest WO

Posted by: Seanp156

Quote:

Originally Posted by The Monkey Man

SMITH SNATCH PULL (from knee)
135x6, 6
185x5, 5
(deep shrug & hold on these)

You mean to say you did this on a smith machine??? That seems like it'd a little unnatural.

Posted by: The Monkey Man

Quote:

Originally Posted by Seanp156

You mean to say you did this on a smith machine??? That seems like it'd a little unnatural.

No it actually gives a nice steady resistance
and I can set the pegs like you would bumper plates
off of lifting blocks...

We do with what we have

Posted by: Seanp156

Interesting... Have you been taught how to do oly lifts, or just taught yourself for the most part?

I'm interested in getting involved with it at some point, but the only thing I've played with has been hang cleans.

It seems very few gyms actually have bumper plates.

Posted by: The Monkey Man

Quote:

Originally Posted by Seanp156

Interesting... Have you been taught how to do oly lifts, or just taught yourself for the most part?

I'm interested in getting involved with it at some point, but the only thing I've played with has been hang cleans.

It seems very few gyms actually have bumper plates.

Self taught...

And sucky -

Posted by: The Monkey Man

SAT 03DE050900
LTF - SHELBY

CARDIO CIRCUIT
11min Treadmill @ 4.0 & 2.5<o>
12min Rower 132watts @ lvl 7
10min X-Trainer @ 145 HR

CHINS (speed on cnctrc)
BWx6, 9, 8, 5.5

I was wishing I had straps here (forearms torked)

HMR STR ISO HI-ROW (mega speed on cnctrc)
180x16
230x12
250x10
270x10

LVR PULL DWN (supe close grip, mega speed on cnctrc)
90x12
100x10
110x10
120x10

REV PEC DEC t=2/0/2 (smoothe motion)
50x13
70x12, 12, 12

DB PULLOVER AND STRETCH (in the hole)
30x12
40x10, 12, 15

Ballistic into static stretching for knees, legs, back

(Felt really good to hit some BB type back motions
I am tiny and lacking in the lats, but my BB pulling is strong)

Posted by: Rocco32

Quote:

Originally Posted by The Monkey Man

FRI 02NO051645
LTF - SHELBY

PUSH PRESS
65x8
95x6
135x6
165x5
185x3
205x2 - (poor)

JERKS (rack)
155x2
185x2
205x2 - (sloppy)

feeling sluggish!?!?

CLEANS
135x2
155x2
185x2, 1
225x1 - (spik-ow)

HANG SNATCH
65x1, 1 - (knees flaming up)

SMITH SNATCH PULL (from knee)
135x6, 6
185x5, 5
(deep shrug & hold on these)

ROPE GRIP TRI PRSDWN
#8x15
#10x12
#12x8, 8

CBL X LATL RAISE
10x20
15x15
20x15
25x12

lot-o-stretching

not the greatest WO

Damn, I'd be happy with that w/o personally!!! I thought you were going to start posting videos of your lifts, I'd love to see your form on these. I'm trying to watch as many different people as I can right now. And that's really some nice weight

Posted by: The Monkey Man

Quote:

Originally Posted by Rocco32

I train at the Lions Den tomorrow, we'll see what lifts I can VID -

Plan on working snatch & pwr snatch type motions
(my snatch is suffering big!)

Posted by: Seanp156

Quote:

Originally Posted by The Monkey Man

I train at the Lions Den tomorrow, we'll see what lifts I can VID -

Plan on working snatch & pwr snatch type motions
(my snatch is suffering big!)

You train at a porn shop?

Posted by: The Monkey Man

SUN 04DE051030
LIONS DEN - ROCHESTER

WARMUPS / STRETCHING

SNATCH
32Kx3
37kx2
40kx2
50kx0, 1, 0, 1

POWER SNATCH
60x3, 3

PRESS UNDER
30kx3

QUICK DROPS
30kx3
40kx1, 0... x2

C&J
60kx1
80kx1, 1

(knees flaming up)

Felt like a pretty good WO
till I saw the video...

Man, I need more work -

Posted by: P-funk

how do you power snatch more then you can squat snatch?

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

how do you power snatch more then you can squat snatch?

My overhead squat sux balls

Posted by: P-funk

yea but you should have no problem fixing that weight overhead. Is your power snatch form clean? Or is it sloppy? Pulling with your arms a lot?

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

yea but you should have no problem fixing that weight overhead. Is your power snatch form clean? Or is it sloppy? Pulling with your arms a lot?

the pull is clean

I lean foward too far after my thighs pass below parallel

and my arms cant rotate behind me that much

in fact I can feel strain in my shoulders PWO

when I go up around 110lbs or more

I need to sit upright in the hole

arms and back near parallel to each other

then I can support bigger weight

I have to revamp my squat some more

work on being upright

this will be a re-train of a huge amount of muscle

I need big time work

Posted by: Rocco32

Where's the vid?

Posted by: The Monkey Man

Quote:

Originally Posted by Rocco32

Where's the vid?

Too big to post (104mb)

I need to figure out how to compress it

Besides you shouldn't be watching me lift
you will learn bad habits

Posted by: Seanp156

To compress... Try a program called "VirtuaDub" It's free.

Posted by: The Monkey Man

Quote:

Originally Posted by Seanp156

To compress... Try a program called "VirtuaDub" It's free.

Shareware on my pc!?

Posted by: Seanp156

It's not shareware, nor spyware... n00b

It's a complete program written by a college student apparently...

http://www.virtualdub.org/

Posted by: The Monkey Man

Quote:

Originally Posted by Seanp156

It's not shareware, nor spyware... n00b

It's a complete program written by a college student apparently...

http://www.virtualdub.org/

If its free and open to intrusion during download
its shareware, and it shall not reside on my computer...

Posted by: Rocco32

Quote:

Originally Posted by The Monkey Man

Too big to post (104mb)

I need to figure out how to compress it

Besides you shouldn't be watching me lift
you will learn bad habits

Haha, can't be any worse than my pitiful attempts! It'd be nice to see of other people have some of the same problems as myself.

Posted by: Seanp156

Quote:

Originally Posted by The Monkey Man

If its free and open to intrusion during download
its shareware, and it shall not reside on my computer...

That's what firewalls are for...

Posted by: The Monkey Man

Quote:

Originally Posted by Seanp156

That's what firewalls are for...

Your firewall can't stop a virus embedded into software you
approve and download!?!?

And your anti virus can only isolate worms once they activate,
but when they are dormant they are there to stay!

Posted by: Seanp156

Quote:

Originally Posted by The Monkey Man

Your firewall can't stop a virus embedded into software you
approve and download!?!?

No, they can't, but that's assuming there IS a virus embedded into the software you download, which is generally only common on peer to peer networks or iffy websites/sources. Scan the file before you open it if you're THAT worried about it...

And how would a virus get imbedded into a program you download unless someone put it in the program before making it available to download?

If you think you're suddenly open to "intrusion" whenever you download something, you're wrong... You're open to intrusion all the time. Paranoid monkey!

Posted by: The Monkey Man

MON 05DE051700
LTF - SHELBY

CARDIO
10 min treadmill
10min rower

HANG SNATCH PULL
95x10
135x10
185x8
205x5, 4

PUSH PRESS (in running shoes)

95x5
135x5
165x5
185x5
205x2
225x2, 1
185x2

JERKS (from rack)
135x2, 2
185x2, 2

Wasted time looking for open equip and talking -

BAD MONKEY!

Posted by: P-funk

jerk before you push press....technique before strength.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

jerk before you push press....technique before strength.

yes daddy -

Posted by: The Monkey Man

Quote:

Originally Posted by The Monkey Man

SUN 04DE051030
LIONS DEN - ROCHESTER

WARMUPS / STRETCHING

SNATCH
32Kx3
37kx2
40kx2
50kx0, 1, 0, 1

POWER SNATCH
60x3, 3

PRESS UNDER
30kx3

QUICK DROPS
30kx3
40kx1, 0... x2

C&J
60kx1
80kx1, 1

(knees flaming up)

Felt like a pretty good WO
till I saw the video...

Man, I need more work -

http://rapidshare.de/files/8696538/04de05-training.wmv.html

Huge File! = 4min...
(Take a coffee break while downloading)

Posted by: Rocco32

Quote:

Originally Posted by The Monkey Man

http://rapidshare.de/files/8696538/04de05-training.wmv.html

Huge File! = 4min...
(Take a coffee break while downloading)

Wow, a 16min video. That's what I'm talking about. I'm in about 3 minutes but I've got to get to the gym while I still have something in me. I got to where you're doing cleans.

Of course I can't critique you since I don't know anything LOL, but I look forward to seeing what Patrick has to say. Looks impressive to me though. Very good concentration and giving it your all there. Can't wait to finish it. I think you should tape all your w/o's now

Posted by: The Monkey Man

Quote:

Originally Posted by Rocco32

haha- the vid is only 3:55 long or so...

It added 13min of blackness when I compressed it -

Patrick is gonna kill me when he sees that vid,
because I can see half a dozen prominent errors in
all the scenes -

(he will find 20)

(but thats good cause I couldn't see them without taping)

Especially my rolling heels on the not-so-quick drops -

Posted by: P-funk

Can't view it?

After it counts down the seconds to start downloading, it gets to the end and then when you are supposed to click the link it tells me "this has been downloaded 3 times. Free Users enter VSP.". When I do anything else it just takes me to rapid shares main page.

Posted by: The Monkey Man

hmmmm...

Worked fine from my PC @ work

Posted by: tucker01

Worked for me

Posted by: Rocco32

Quote:

Originally Posted by P-funk

Can't view it?

I have it saved to my computer Patrick. Do you want me to try and email it to you?

Posted by: P-funk

it is working now....big file!!

Posted by: P-funk

Alright, I'll go blow by blow in order of the workout series instead of trying to remeber everything and then comment:

snatch
set 1- what are those, 5kg plates? So 30kg-
1) slow down!! Really work on making the pull deliberate and getting the feel. You aren't shrugging or extending really. Just slow down and concentrate on feeling the form

2) nice shoes.

3) nice mowhawk!

4) when you went to perform the snatch it wasn't terrible.

set 2- 50kg
1) what happened to the hip extension? You basically are standing up with the weight and then not extending your hips all the way, in an effort to hit your bottom position. Get that full extension in the second pull.

2) You are really rushing and not getting a good start position too. Relax man! Sit there, breathe and think. Get comfortable with the form. You are like really jittery before that first pull.

3) again, stop snatches need to be your best friend. Pull nice and controlled form the floor, one you cross the knees bring the hips through and rebend them (the scoop position) and STOP! Hold there and feel what it feels like to be in that position. From there do a hang snatch and really extended those hips.

set 3- 60kg
what happend to form here?

1) again, relax! You extened your hips way to fast on the first pull on that first rep. You basically extended your hips and then did a SLDL off the floor all the way up. the only reason you got away with it is because it was light. Again, slower and controled from the floor and into the scoop position then fast and explosive in the second pull. That first pull is killing you. Kills me too, I hate my first pull.

2) really focus on that bottom position. Snatch and hit that bottom position. Set the bar on your back and do a snatch to balance (aka drop snatch) and hit the bottom position as far as your ass can sit! I mean ATG! Then relax in that and hold for a 3-5 count. From there loose the weight behind you. Literally loose it back, and let it go. Let your shoulders stretch. Even on the drop snatch, loose it behind you as you are dropping down. I mean punch your hands out really really fast and just drop down as fast as you can punch it out and loose the lift.

3) Shoulder blades together from the first pull all the way through.

4) sit sit sit.

5) punch it out and lock it out hard so that you don't press it out like the last rep.

Pressunders
1) not bad but do drop snatches instead. You need to work on getting into the position faster, not pressing down to it.

okay, now the drop snatches...lol (the problem with commenting as you go)
1) speed speed speed! way to slow and timid into that bottom position. Like I said go so fast that you may loose it behind you. Just jump down! Jump down! Jump down! Way to tense once those feet jump down and hit the floor. Relax those hip more. Think about standing in place and jumping forward with both feet. Do that and land all the way in an ATG squat. Do a little hop forward and just sit your butt to the ground in one movement. That is how you want to do your drop snatches.

Ideas, work your full snatches and stop snatches with 50kg and get a good bottom position. Don't split up the drop snatch. Do a snatch, place the bar on back and drop snatch. do a stop snatch, place the bar on back and drop snatch.

clean and jerks

set 1- 50kg
1) again, hip extension is getting cut short in an effor to get down to the bar.

2) keep bar closer to your body.

3) push chest through fast on the jerk. push off heels. back

set 2- what is that? 80kg?

1) how do you go from 50kg to 80kg? take smaller jumps and work the form so the weight feels lighter and the muscles loosen up. What happend to 60 and 70? Take singles up to working weight

2) start position is off. Shoulder back, slower pull from the floor, extend the hips and shoulders at the same time! No sldl, don't extend those hips to soon. Keep the trunk angle until the second pull.

3) jerk has to jump down! Once the bar leaves the chest start to split the legs and jump down more. avoid that push with the shoulders. back foot needs to point either straight ahead or angled in a little more to increase stability. pull the shoulders together at the top and turn the crooks of the elbows out, not straight ahead.

hope that helps?

nice shoes

nice mowhawk

nice shorts

really get that hip extension on the pull. you had a better clean pull in vegas. maybe it was an off day? Don't think so much. You look discouraged. Get comfortable and trust the form. Make it effortless.

nice workout.

Posted by: The Monkey Man

I get discouraged when my knees start to hurt

once they get flamed up, I spook easily, and lose balls,
cause I dont want to push them into injury -

Posted by: P-funk

yea, that is a real problem.

Did you have them checked by the ortho yet?

If you are going to power snatch then really focus on power snatching properly so that you don't make the knee pain worse.

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Monkey Needs "BIG" Numbers, no whammy's

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