Shannan's quest for beasthood

[ShannanD]

3/25/13

Thank you to all for the kind words and encouragement. Wish I had performed a bit better (would've liked some overall PRs), but it just means I have some form and confidence stuff to work on. Next meet is GA Open 11/9. I'm gonna take the summer off of competing to have a really solid 7 months of training going into the Open. New goals have already been set.

Messed around with snatches, just to see if I could remember how. Turns out, I can't! I've got this super delayed thing going on getting under the bar. Good thing I've got the Pendlay seminar 4/12 &4/13.

Did the same with cleans, went much better. I've never trained these, so I had no idea how much (or how little) I could do. Gonna try to incorporate these into PL training for a while, once I figure out the programming. If anyone watches and sees major form flaws, please let me know!
42lbs 3x5
52lbs 2X5
62lbs 1X3
72lbs 1X3-fail. Got first, next 2 missed the rack
72lbs 1X3 http://www.youtube.com/watch?v=6zZUEE1zrIk
77lbs 1X3-fail. Got first 2, missed rack on last

Pause squats
45 1X5
95 1X5
105 1X5

LBBS
135 1X5
155 1X3
165 1X1

[5inthehall]

You totally rocked the meet, you badass. And you were definitely robbed of that third DL. Congrats on a fantastic performance!

[ShannanD]

3/26/13 - kinda just messin around

Pullups - alternated these with the early OHPs
BW x5, x4, x3, x3
BW+10lbs X1 - never tried adding weight, but this is fun...
BW+15lbs X1 - even more fun!
BW+25lbs -fail, got greedy, but feel like a total bad ass for even strappin it on
BW+20lbs -fail
BWX3

OHP
45 1X5
60 1X5
62 1X5
65 1X3
70 X1
75 X1 - PR, but never did these for singles before
80 X1 - fail
77 X1 - PR

Incline BP
45 1X8
65 1X10
75 1X5
80 1X5 - PR
85 1X2 - PR
65 1X10

Bent over DB rows
52.5 1X8
55 2x8

Skull crushers - think tricep work might help bench#s
EZ curl +10lbs 1X10
+20lbs 1X10
+20lbs 1X8
+10lbs 1X10

[trav_longo]

Good stuff. Congrats on your meet performance. I agree that they robbed you of your last deadlift. It was pretty clear to me that you had it in the bag. Count it as a PR

[ShannanD]

Good stuff. Congrats on your meet performance. I agree that they robbed you of your last deadlift. It was pretty clear to me that you had it in the bag. Count it as a PR

Thanks BigT! I'm countin it as my launching pad to 300 in November.

[ShannanD]

3/27

LBBS
45 1X5
95 1X5
135 1X5
155 3X5
135 1X10

Pause squats
95 2X8
105 1X8
115 1X8

RDLs
135 1X8
155 1X8
185 2X5

Front squats - haven't done these in about 3 months
45 1X10
65 2X5
75 2X5

Messed around some with jerks, trying to get my body to understand anything about proper form.

[Mr_Rogers]

Re: Jerks

Have you thought about asking Rip? I worked with a competitive oly lifter who kept using dip and drive, dip and drive, dip and drive and my jerks were a mess. Read Rip's comment on how he teaches it and what a difference. He uses the cue "bounce" and it was night and day. I hit a PR in my first competition using it.

I thought the cleans looked pretty solid for the most part. A little slow/soft on the rack, but it looks like a lot of things are clicking with them.


BTW, congrats on the meet success.

[ShannanD]

3/30/13

@ Mr. Rogers, I hadn't considered submitting to Rip, only because I feel like there's a lot I can work on before I seek expert help. I'm gonna look over the blog, and try to find the article you refer to. Yea, early on I slammed my collar bones enough to now develop this soft rack. I now get that I was just racking too low (and corrected for the most part), but fear remains. Thanks!

Pullups
BW 1X5
BW 1X4
BW 1x3
BW+15lbs 1X1
BW+10lbs 1X1
BW 1x4

OHP
45 1X5
65 1X4 - was supposed to be 1X5, but felt heavy today
55 1X5
60 1X5
65 1X3
70 1X1 - again, wanted 1X3, but felt heavy
601X5

Incline BP
45 1X10
65 1X8
70 1X8
75 1X5

DB rows
55 3X10-12 (on second set)

jerks
45 3x5

power C&J
65 3x3

[5inthehall]

Weighted pullups!?! How totally awesome. You go, girl!

[ShannanD]

4/1/13

Not too much time today, slept in. Needed it after my marathon surgery weekend.

LBBS
45 1x5
95 1x5
115 1x5
135 1x5
155 1x5
165 1x3 - supposed to do singles and de-load, no time

dips
BW 3x9 - yep "9", couldn't get 10 on any set. Whatever, first time doing these in many, many moons.