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#1
11-24-2010, 05:57 PM
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Donnie Murray - Unleashing the Bear
This will be a log about my strength endeavours.
My name is Donnie, I am 28 years old 6'4 112kg and absolutely in love with strength training. I feel like I have gotten into the strength game pretty late in life, only starting a year and a half ago but what I lack in years of experience I am making up for in passion. My goal is to progress to a point where I can get into coaching and help bring the great sports of powerlifting and weightlifting to those that want to learn as well as perhaps get into Strongman after a few more years of training. I really believe my calling is to be a Strength & Conditioning coach but for now I am still very new myself and try be very humble about it so I know this is a lofty goal but its good to have an eye on the horizon. I injured my knee about 6 months ago due to bad form on back squats and my knees caving on maximal weights and I have realized a lot in that time about how silly I was to push the weight even with bad technique / not enough warming up and will be a lot more careful this time around, definately a lesson learned. I am really new to Olympic Weightlifting, only really having done the Power Clean & Jerk before now so I am going to give Coach Pendlay's Beginner Template a go for a few months and see how it goes. Unfortunately I don't have a coach I can work with so I will be using the progression videos and taking some video each session and hopefully getting some pointers here and there from those more knowledgeable! 
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#2
11-24-2010, 06:08 PM
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Wednesday November 23rd/2010
D1 W1 C1 Warmup 5 minutes Bike 5 minutes C2 Rower 5 minutes Dynamic Stretches Snatch 20kg x 5 x 2 30kg x 5 40kg x 3 45kg x 1 x 4 40kg x 1 x 6 *first time ever doing snatches, they were definately power snatches Clean Pull + Hang Clean(Knee) 60kg x (2+1) x 2 50kg x (2+1) x 3 *having a tough time catching in the rack position from the hang, really bad flexibility, have to work on this Push Press 50kg x 5 x 3 *easy (6/10), really focused on pushing from the rack position, normally I would just let my elbows drop and hold at shoulder level, so really committing to proper technique here Front Squat 50kg x 3 60kg x 3 50kg x 3 x 2 *gunshy about my knee, taking it easy, really wish I could go deeper, going to have to do some research about good stretches for depth, also, have some difficulty holding the rack position after the 3rd rep or so. Complex (Front Shoulder Lateral, Side Shoulder Lateral, Single Leg Curl, Single Leg Extension) x 10 x 3 Each arm/leg. Notes: Overall pretty happy with todays workout. Some immediate problems that have come up are lack of flexibility in the rack position, inability to front squat deeper than just past parallel, and inability to catch a snatch in the deep squat position, all snatches were power snatches. Also forgot to bring camera for snatches, doh!, will remember starting next time! Last edited by Donnie Murray; 11-24-2010 at 06:13 PM.
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#3
11-24-2010, 06:53 PM
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you should really try to get those snatches to catch in the bottom, even if you have to pull fromthe hang or high hang only.
congrats on getting started though...
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#4
11-26-2010, 06:07 PM
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Quote:
Friday November 26th/2010 D2 W1 C1 Warmup 10 minutes Bike 2 minutes C2 Rower Bar complex Back Squat, Military Press, Front Squat, Hang Clean, Power Snatch x 20kg x 1 Snatch Pull + Hang Snatch 45kg x (2+1) x 1 *I don't know what happened but something pulled in the bottom left part of my right bicep and got pretty swollen + some throbbing pain pretty quickly, I have no clue what happened, really this is my 2nd time doing anything with the snatch so maybe I did something stupid? Anyways, wasn't going to let it ruin my workout so I got really pissed off ran down to the locker and took out some deep heat and lathered that sum bitch up. Tried to snatch again but it really fricking hurt so I moved on, I hope its just a minor pull or something, I was definately warmed up. Clean & Jerk 40kg x 3 50kg x 3*bad technique, just couldnt find the groove 60kg x 2*worse technique, more of a power clean + jerk 70kg x 1 x 3*no technique at all, powerclean + a jerky push press thing *humbled myself* 40kg x 1 x 5*kinda sorta the right pattern I think 50kg x 1 x 5*same as above, video below for 40/40/50. Back Squat 40kg x 5 70kg x 5 *knee felt pretty darn good so I worked in on two sets with my buddy to give it a whirl, felt strong for not squatting in 6 months, it is only 70kg but its a start, no knee caving. Complex 1 12 x 2 (Front Shoulder Lateral, Side Shoulder Lateral, Single Leg Curl, Single Leg Extension, Face Pull) http://www.youtube.com/watch?v=6eZqadQPeSo Notes: Right bicep is pretty sore and I can't really extend my arm, lets hope it goes away after a few big plates of spaghetti. Also my form sucks, lots to improve on of course, any pointers or tips feel free to throw them at me, I am ready to do the work! Last edited by Donnie Murray; 11-26-2010 at 06:14 PM.
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#5
11-29-2010, 06:09 PM
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November 29th/2010
D1 W1 C1 Warmup 5 minutes Bike 2 minutes Row 5 minutes Dynamic Stretching / Light Back Squat 40kg x 5 x 3 Snatch 20kg x 5 x 2 40kg x 1 x 5 50kg x 1 x 5 *Really just can't catch it in the deep squat position, and much to my dismay I can't Overhead squat 50kg, weak, weak, weak Clean Pull + Hang Clean 40kg x (2+1) x 2 50kg x (2+1) x 1 *really not impressed with my form Overhead Squat 20kg x 5 x 3 25kg x 5 x 2 *first time trying these, I just can't seem to find my balance and can barely hit parallel, really lame. Deadlift 70kg x 5 90kg x 5 110kg x 5 130kg x 3 160kg x 2 190kg x 1 (+10kg PR!) 160kg x 1 *hook grip for all, I think 200 would have gone, next time. Haven't deadlifted in quite awhile and my buddy was doing them and I was so pissed off with my terrible snatches that I needed to feel something heavy in my hands. Also my first time using hook grip on anything over 100kg, didn't hurt as much as I expected, that was a nice surprise. Static Stretching x 15 minutes Notes: After a bunch of asking around I have found an Oly gym here in Gothenburg and I am going to check them out tommorow. They don't have a website but I guess the coach is one of the better ones in Sweden and currently is training 2 of the top women, the Berntsson sisters. *Cross my fingers* hopefully he won't mind taking a crazy Canadian foreign dude living in his country into his private basement gym! We will see, I could use the help haha! I hope everyones training is going well.
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#6
12-01-2010, 05:51 PM
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Wednesday December 1st/2010
Warmup: 10 minutes Bike 3 minutes C2 Row Shoulder warmup (Raises, Laterals, Delt Fly, DB Press) Strict Press: 20kg x 10 30kg x 5 40kg x 5 47.5kg x 3 55kg x 2 62.5kg x 1 67.5kg x 1 (+5kg PR) 50kg x 5 x 3 Barbell Row: 70kg x 5 80kg x 5 x 3 DB Incline Press: 40kg x 8 45kg x 8 50kg x 8 Knee Rehab 4 x 12 x (Sprint extensions/Single Leg Curl/Single Leg Extension/Single Leg Press+Negative) 15 minutes Stretching Notes: Went and checked out this really wicked Oly gym today but the coach wasn't there at the time so I called him and made an appointment for Sunday, really looking forward to it! I really wanted to give my knee a bit of a rest today, its been a bit sore the last few days, and I don't think I am really going to accomplish anything significant in the next two workouts before I get to meet the Oly coach other than seeing how many funny looks I can get trying to snatch on my own! Everything felt good today, probably good for a bit more on the press if I would have brought my belt, but I will take any PR I can get!
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#7
12-03-2010, 04:25 PM
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December 3rd/2010
Warmup 5 minutes Bike 2 minutes C2 Dynamic Stretches Overhead Squats 20kg x 5 x 3 Front Squats 20kg x 5 x 2 Squat 20kg x 5 x 3 40kg x 5 x 2 50kg x 5 60kg x 5 70kg x 3 75kg x 5 +knee strap (+5kg post injury PR!!) *easy peesy but taking it easy, figure I will go up max 5kg a week. It really took a long time for my knee to warmup and start to feel loose. I tried doing the squat stretch in Coach Pendlays videos but the pressure in my knee was really bad that after 5 seconds or so I couldn't really force my knees apart to bring my hips lower, maybe next week. Snatch Progression Practice (Below Knee to Hip Crease to Power Snatch to OHS) 20kg x 3 x 3 *felt a lot smoother and balanced today, I think squatting first was a good idea, really loosened up the knee to let me OHS Bench Press 20kg x lots 50kg x 10 60kg x 5 70kg x 5 75kg x 3 82.5kg x 1 90kg x miss 65kg x 5 x 3 Knee Rehab 12 x 2 x Single Leg Curl/Single Leg Extension/Sprint Start Machine/Negative Leg Press Static Stretching & Foam Rolling(IT Band) x 15 minutes Notes Decent session, didn't really have a plan just wanted to take it easy before starting with the coach on Sunday, the squats felt good, bench felt weak like always but most importantly my knee felt really good during the rehab stuff. Have a wicked Friday all, I am off to eat masses of Pork belly with the misses.
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#8
12-06-2010, 02:00 PM
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Monday December 6th/2010
Warmup 8 minute Run 5 x 20kg x Bar Complex - Press, Front Squat, Back Squat, BN-Jerk, Hang Clean Power Clean + Front Squat 40kg x 3 x 5 50kg x 2 x 6 60kg x 2 x 6 *I have been jumping backwards and bouncing the bar up the whole time it seems, coach really forced me to jump straight up and force myself under the bar, felt way smoother, even had a few where I squatted without thinking about it, more progress in 1 session with a coach than a few weeks on my own haha. Power Snatch + Overhead Squat 20kg x 3 x 3 30kg x 3 x 4 35kg x 2 x 3 *Felt pretty decent actually, knee wasn't acting up at all and I really started to find my balance on the OHS, a few felt really poppy. Deadlift 90kg x 5 130kg x 3 160kg x 2 180kg x 1 195kg x 1 +5kg PR!! Strict Press 20kg x 5 40kg x 5 55kg x 5 x 3 Notes What an absolute blast today was, its so different training in a real weightlifting aptmosphere, everyone is moving crazy weight and pushing really hard, yelling is rewarded not frowned on, really motivating to say the least being around strong people! Didn't get to finish the session with squats like normal, my knee was starting to bug me after all the cleans/snatches which is the same as I found when training on my own, maybe I should squat first thing every session?
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#9
12-06-2010, 06:48 PM
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I'm too new to have much to comment on constructively, other than to say that when I have knee pain from squatting, it's usually a sign that my form is off, just a little. Nice work on this though, and it's encouraging to see. It makes me want to go to a good Oly lifting gym soon myself!
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#10
12-08-2010, 05:29 PM
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Quote:
Wednesday December 8th/2010 Warmup 8 minutes Bike 2 minutes C2 Rower C.Grip Bench Press 20kg x 10 50kg x 5 60kg x 5 70kg x 5 x 5 (+5kg 5x5 PR!!) Barbell Row 70kg x 5 85kg x 5 x 5 (+5kg 5x5 PR!!) Squat 20kg x 5 x 2 40kg x 5 x 2 50kg x 5 60kg x 5 70kg x 5 80kg x 7 *nice and crisp, slowly but surely the knee is getting stronger, awesome stuff, felt really good today so I decided to do 7 instead of 5. Squats were also the deepest I have ever done them, wouldn't call it ass to grass yet but definately well past parallel, good stuff. Knee Rehab 12 x 2 x Single Leg Curl/Single Leg Extension/Sprint Start/Negative Leg Press Notes: Just a light/recovery day, everything felt strong, back to the Oly gym on Friday for some more beautiful pain! Last edited by Donnie Murray; 12-08-2010 at 08:37 PM.
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