Dave Farinelli's Supertotal Log

[davefarinelli]

Recreating my log to start it in a clean fashion, will be posting my log by the week. I have about 2 years of powerlifting and a few meets under my belt. I'm looking to start weightlifting in March 2013 and attempt to be competitive in both powerlifting and weightlifting.

Age: 26
Height: 5'9"
Weight: ~200 lb.

More info at my site

[davefarinelli]

Last week before meet, sick this week

Last week, I felt good. This week, I woke up in the beginning of the week with congestion, which has stuck with me for the entire week. I am just now starting to feel better, good timing for the upcoming meet.

It’s been a bit of a tough week. I’ve been playing around with changing my openers for the meet, as my openers has felt a bit more difficult than I’d like them to be. I’m going to be hitting anywhere from 1230 – 1260 based on how I’m feeling overall for the meet, and not worrying about my weigh whatsoever, so I should be around 205 for the meet.

For after the meet, I’ve been playing with plenty of things to try out afterwards. The most reasonable template I have so far is a 5 days template combining the weightlifting classes I’ll be in and the two day a week template from 5/3/1.

Changing out a press day for bench since I imagine I’ll get enough overhead work in the clean and jerk sessions. I don’t know what to expect for the weightlifting work yet, so I’ll be playing it by ear. For the dual bench day, I’m thinking I will just use the same reps for both days, and try to beat out the previous reps.

Volume Day (3.4.2012)

Squat - 3 x 5 x 337.5 lb.
Bench - 3 x 5 x 225 lb.

Reduced all of my volume for the upcoming meet.

Intensity Day (3.8.2013)

Squat – 1 x 407.5
Bench – 1 x 260

Only lifted up to approximate openers.

[davefarinelli]

MEET REPORT

http://www.davefarinelli.com/apf-201...port-1244-199/

[davefarinelli]

This was my first week right out of the meet, and I decided to get into a gym with coaching to start learning the Olympic lifts. It’s my goal to compete in a meet, and compete as both a weightlifter and powerlifter throughout the year. That’ll probably change through my lifting career, as I’ll decide to specialize perhaps depending on what I have going on at that time in my life.

Either way, I headed to Crossfit Deviate to get started, and am in a 3x a week Oly lifting cycle. I’m still lifting twice a week using the 5/3/1 method, and going to really play the intensity and frequency by ear.

The Olympic lifts were fun to learn, and so far, I have the clean and jerk down decently well, and am still working on the snatch. I was able to hit a decently easy 100 kg clean and jerk. On that note, the jerk is going to be my starting limit for the clean and jerk.

5/3/1 Day 1 (3.18.2012)

Squat
5 x 267.5 lb
5 x 307.5
5 x 347.5 lb
Bench
5 x 175 lb
5 x 200
5 x 225 lb
Chins – 8, 7, 6
Back at it right after the meet. I purposely capped my 5+ worksouts for 5/3/1 to allow for some growing room. Tough day.

Snatch Day (3.19.2013)

Hang Snatch – 3 x 5 x 20 kg
Power Snatch – 3 x 5 x 20 kg
Klokov Push Press
5 x 45 lb
5 x 65
5 x 85
I have the flexibility to get into the bottom position for the snatch, so that’s a good sign.

C&J Day (3.21.2013)

Hang Clean
3 x 3 x 40 kg
3 x 3 x 60
Squat Clean
5 x 3 x 60 kg
Jerk
3 x 3 x 30 kg

5/3/1 Day 2 (3.22.2013)

Deadlift
5 x 297.5 lb
3 x 327.5
3 x 387.5 lb
Bench
5 x 175 lb
5 x 200
6 x 225 lb
Decided to drop to 3/2/1 series for deadlift, to go along with all the pulling in Olympic class. Bench was easy, but decided to cap at one plus for rep maxes.

Olympic Lifts Day (3.24.2013)

Hang Power Snatch – 5 x 3 x 20 kg
Hang Snatch
3 x 3 x 20 kg
7 x 1 x 40
Clean and Jerk
5 x 1 x 40 kg
2 x 1 x 60
1 x 70
1 x 80
1 x 90
1 x 100 kg
For snatch, the cues I keep needing to hit are extending the hips and keeping the bar close in on the extension.

The cleans feel great, the jerks are going to be my limiting factor.

[elVarouza]

Solid lifts! Sucks that you missed the 198lb class by 1lb at the APF meet, haha. Would you have taken 1st in that class? It's interesting that you've never had music playing at a USAPL meet; the first meet I did (USAPL) had pretty heavy music going all day. Maybe it depends on the size of the meet? I imagine a larger meet might try to be more strict with that than a local meet.

Seems like you have a really good foundation for starting the olympic lifts, I'll be really interested to follow your progress.

[davefarinelli]

Solid lifts! Sucks that you missed the 198lb class by 1lb at the APF meet, haha. Would you have taken 1st in that class? It's interesting that you've never had music playing at a USAPL meet; the first meet I did (USAPL) had pretty heavy music going all day. Maybe it depends on the size of the meet? I imagine a larger meet might try to be more strict with that than a local meet.

Seems like you have a really good foundation for starting the olympic lifts, I'll be really interested to follow your progress.

To be honest, I am not sure about how I would have fared in 198 (no results have been posted from the meet as of yet).

In terms of the music, I imagine it's just closer to how the specific state chapter of USAPL runs. None of the USAPL meets in MI have played music, which is fine with me.

Oly lifting is going well so far: I'm looking to get into a local meet in the next few months being held from the same gym I am doing the lifts in now. I will say it's almost essential to have a coach teaching the movements.

[davefarinelli]

Shoulder flexibility issues, Superset chin-ups

5/3/1 Day 1 (3.25.2012)

Squat
3 x 287.5 lb
3 x 327.5
4 x 367.5 lb
Bench
3 x 185 lb
3 x 210
4 x 235 lb
Chins – 8, 6, 6, 5, 5
Hamstrings were still sore in this workout, but it didn’t affect anything. I’m keeping the low bar squat for now, but it seems I may have to move to HB sooner than later.

Snatch Day (3.26.2013)

Hang Snatch – 3 x 1 x 40 kg
Snatch – 1 x 80 kg
Snatch Balance – 3 x 5 x 45 lb
I lied about being able to get into the lower position for snatch. Once weight gets put on, I struggle to keep my arms and shoulders back. I’ve added snatch balances to help the movement and get the position right.

C&J Day (3.28.2013)

Snatch – 3 x 1 x 40 kg
C&J
1 x 115 kg
2 x 0 x 120 kg
5 x 1 x 90 kg
The failed 120 kg C&Js were mostly from me not coming far back enough in the clean position, as I lost it forward.

5/3/1 Day 2 (3.29.2013)

Deadlift
2 x 317.5 lb
2 x 367.5
2 x 407.5 lb
Bench
3 x 185 lb
3 x 210
5 x 240 lb
Chins – 4, 4, 4, 4, 3, 3
Ab Wheel (kneel) – 3 x 10
Bench was moderately difficult. I superset chins after each bench set, which worked out a lot better than just doing them after.

Snatch Day (3.31.2013)

Hang Snatch – 5 x 3 x 40 kg
Snatch
1 x 1 x 85 kg
1 x 0 x 90 kg
5 x 1 x 70kg
Clean and Jerk
5 x 1 x 80 kg
Snatch Balance – 3 x 5 x 65 lb.
For snatch balance, really need to make sure to come out of the bottom position with the bar extended. The exercise felt best on the third set. Strength isn’t an issue, flexibility is.

[davefarinelli]

Shoulder soreness healing, removing some pressing to compensate

[davefarinelli]

Shoulders feeling better, adding more weightlifting