[C.Beeby]

My first log: Functional Gorilla Strength (powerlifting for MMA)

This is my 2008 log.
Stats:
Age: 16
Birthday: April 13
Height: 5’10”
Weight: (12/31/07) 152#
Current Weight: (as of 1/9/08) 151#

Maxes: (as of 12/31/07)
Deadlift: 285x1, 240x5
Zercher Deadlift: 215x1
Power Clean: 120x3
1h DB Snatch: 55x3
Squat: 175x5
Front Squat:
Push Press: 100x5
SOHP: 75x3
Pullup: 12, BW+35x1
Dip: 8

Current maxes:
Deadlift: 315
Zercher Deadlift: 225
Power Clean: 135
1h DB Snatch: 55x3
Squat: 205x1
Front Squat: 115x5
Push Press: 100x5
SOHP: 95x1
Pullup: 12, BW+50x1
Dip: 8

Goals: Decided I’d post these, but try to ignore them, because previously I was too focused on trying to stay on track, versus keeping form and not over training.
(Un)official 2008 S&P Goals Thread
I’ll fix these as I know what I’m close to, i.e. FSQ max, ZDL max, Squat max, etc.

DL: 405
ZDL: 315
PCL: ~200
1h DB Snatch: 85x3
Snatch: anything
Squat: 315
Front Squat: ~265
Push Press: ~200
SOHP: Bodyweight +10
Pullup: 20, BW+100
Dip: 15, BW+50

Those, of course were just lifting goals.
Miscellaneous Goals:
Muscle Up
Get my grappling skill/conditioning INSANE
Keep my grades up
Get to around 160 with low body fat
Keep my diet clean
Stay focused


Ask me or, even better, XTrainer, about finishers.
Here’s his log: +5 Pounds/-5 seconds: XTrainer's life in a nutshell (S&C for grappling)

[C.Beeby]

Reserved to keep track of changes to routine/lifts etc.

Races:
(1/7/08 - ___) 405 DL and 315 Squat: Diesel6, ThinkGreen
Winner:

(1/7/08 - ___) 20 Pullups: Diesel6
Winner:

(1/8/08 - 12/31/08) Greatest Wilks: BamaIsPriceless
Winner:

[C.Beeby]

1/1/08:

GPP:
1 round:
135# Deadlift x 8
50# Sandbag GU x3 each side

3 rounds
Time: Unknown (~3-4 mins tops)

[C.Beeby]

1/2/08: Weight: 151#

1/4mi. jog/sprint
Dynamic Stretching
Mobility

with bar:
cleans
power snatches
tried an ohsq, lol
front squats
presses
(had to wait for power rack)

Squats: Not happy about this. With my new found advice and information on form I was excited to start squatting again, however, I soon found flexibility a problem again. I was able to keep my arch tighter, which is good because it wasn't right, as I found out, but I still need a lot more flexibility.
95x6
115x6
135x3
155x3
175x3 (came up on toes first 2, not deep enough on 3rd)
Front Squats: Cut my losses and decided to do SOME form of squatting
95x5
115x5
115x5
115x5
115x5
115x5

Opted to reread SS2's info on Push Pressing/SOHP before pressing again.

Pullups:
BWx10
BW+30x1
BW+40x1 (pr)
BW+15x5
BW+25x3
BW+10x5

1h DB Shrug

FINISHER:
Pushups/Squats
6 rounds in 5 minutes

Stretching.

Notes:

• Keep stretching
• Do harder finishers, or at least try harder
• Get a dip belt better than the one they have at the gym

[DEVILsSON]

dynamic mobility stretches/drills can help loosen up hamstrings/hips for squats. generally pointing toes out at 45 degrees allows for easier time hitting depth. Thumbless grip with hands as close to the center as possible will help keep you tight during the lift. Also always focus on keeping chest out and pushing out your abs.

[magicman531]

Originally Posted by DEVILsSON

dynamic mobility stretches/drills can help loosen up hamstrings/hips for squats. generally pointing toes out at 45 degrees allows for easier time hitting depth. Thumbless grip with hands as close to the center as possible will help keep you tight during the lift. Also always focus on keeping chest out and pushing out your abs.

You see, I don't do that. These little things all add up and contribute to the reason why my squat sucks.


Oh and nice to see some one handed snatches going down. I might suggest swings... However at your age I hurt my back doing them, due to poor form. The memory still haunts me.

[C.Beeby]

D-son, thanks for the help. I think I just need to apply the advice more, as the only thing I haven't been doing that you suggested was point the toes more. I suppose I could do a bit more dynamic stretching on squat days, but just barely.

I think I'll do swings if/when my Snatch stagnates.

[kaboom187]

when do you start your grappling, and will you be logging technqiue?

[C.Beeby]

Probably in a day or 2, and probably just logging the moves we go over, not explanations, however if I feel particularly inclined I might find articles on how to do different moves if I think they're cool.

On my way to lift!

[C.Beeby]

1/5/08:

Decent workout, not great, but I haven't been doing "great" without music anyway.

1/4mi. Walk/Jog/Sprint
Mobility
Dynamic Stretching
Mobility Again (it was cold outside, I felt stiff, and I was helping one of the trainers in hop pursuit of this D-bag who keeps messing with people. I'd type it up, but it's not interesting, especially if you can't experience it)

Power Cleans:
45x?
65x8
85x5 (tried to emphasize shorter 2nd pull, and a slightly lower catch)
105x3
115x1,1,1
125x3 (pr 5)
125x3
125x3
125x2,1 (missed 3rd, felt I was pulling with arms too much, and my elbows didn't drive up enough, making my wrist/elbow feel tweaky.)

Switched to:

Jump Shrugs:
115x6-8 (wasn't counting, stopped when I was losing power to fatigue)
115x6
115x6 I really liked these, maybe I'll keep them if my PClean continues to be screwy.
Jumping Muscle-Ups:
Wasn't feeling in the right mindset to do regular dips, so I figured I'd work on technique and stuffs.
Did about 40 total (arms were at angle of roughly 150 degrees)
Cable Rows: feeling screwy today, tried to find a decent range to continue from next time.
Worked up to 120x3. Emphasis on scapular retraction, not weight.

Didn't have time for a finisher. Plus I'm a wimp.

Stretching

Notes:

• KEEP STRETCHING, make it regular and useful
• Finish II
• Build an aerobic base
• Good job