Nelmsjer's 2006 Journal

[djeclipse]

djeclipse, that plan is for ALL exercises next week. Everything will be a triple, instead of sets of 5, using week 6 weights.

The FOLLOWING week I will repeat week 6 as it was originally written by Madcow (with 5 reps and Heavy Triple Friday).

So 5 sets of 3 instead of 5, and still making PR's but just for tripples. I like it.

Durring my current run of the single factor I've been sick twice and taken a full week off each time. Over all I think it may have actually helped. Instead of stressing my body for 7 weeks straight it's had someitme to rest.

 

[*Bunny*]

Nelms ... stoppin' by to say hi bud I did your sprints for you this morning .. felt great
Nice work on the PRs You kick some serious ass ... Have a great weekend I'm sure I'll be around ...

 

[anotherbutters]

Does this help, Nelms?

http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.wmv

The guy comments on repositioning the hands, but I can't see that much of a change myself. They're a little wider, maybe.

Looking forward to seeing you do 6 reps for the next 3 weeks

EDIT: actually, this vid's a better:
http://media.crossfit.com/cf-video/cfj-nov-05/hang-power-clean.wmv

Here's the full list to browse through, porn filters permitting :
http://www.crossfit.com/cf-info/excercise.html

 

[que_66]

 

[nelmsjer]

AB, thanks for the videos. I'll go check them out this morning.

6 reps for the next 3 weeks... ummm, glad you understood.

*B* and Q66, thanks for dropping by. *B*, your sprints were outta' control. I'm going to pop over to your journal and find out how big is the track you're running on?

 

[Gymgurl]

hey there....just checking in!

 

[*Bunny*]

AB, thanks for the videos. I'll go check them out this morning.

6 reps for the next 3 weeks... ummm, glad you understood.

*B* and Q66, thanks for dropping by. *B*, your sprints were outta' control. I'm going to pop over to your journal and find out how big is the track you're running on?

~10 laps is a mile ...

I'll run 40's 60's 80's 100's etc outside when it starts getting nicer

 

[curgeo]

Nice work nelm. That 500 will come sooner than you think. It's just a case now of analyzing where you stall at on the max lift and working the part that is causing it. When you get out here we can figure it out.

As for the other stuff, you are doing fantastic. I still haven't tried the over head squat, but I will soon enough. I think it's great that you are also experimenting with the olympic lifts. I wish I had somebody over here that can teach them to me. My training partner used to work out at an olympic center in Florida, but he just used the place to workout at.

Really, a great job and great progress. You are getting strong my friend.

 

[nelmsjer]

Thanks, curgeo. I appreciate the invitation to help work on the form and sticking points. I have no doubt that it will be extremely beneficial.

I'm sure I'll end up in trouble, someday, for teaching myself the O-lifts without a coach. I'm hoping to go get USAW certified within the first 6 months of getting back to the US. We'll see if the business schedule, work, and training permits me the time. I've heard nothing but good things about Mike Burgener, so I would like to go work with him for a few days.

Thanks for stopping by.

 

[nelmsjer]

Quick update on today's workout and a cool link to some pics I took of today's very strange weather: Dust storn in Iraq

All sets were only done for 3 reps.

Squat: 185/235/280/325/373

Bench: 135/170/205/238/275 - easier than Friday

Full Cleans: 110/138/165/193/220 - PR for the jerk on the last rep!

The full cleans are going very well. I have been thinking about Glenn Pendlay's advice about making every movement the same tempo and same motion, no matter what the weight. I believe it has helped, at least as far as generating power. My last rep of 220 was actually not a "pretty" looking lift...but the interesting thing is that it was easy. I don't know how to explain it, really. I knew when it hit my shoulders that going into the full squat was not going to happen without a reposition (first time so far), but I suddenly also realized that I was completely standing, and that it had been easy.

I also practiced the re-grab, starting with the very first set. I don't know why, but it's not easy. I got it every time, but 2 of the times it forced me backward just the tiniest bit to save it, and I would feel it in my lower back on those times. My last re-grab was awesome, and jerking the 220 was actually one of the easiest ones I've done. So...kind of a weird combination of good and bad things happening with this today.