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courtneygould
06-26-2012, 12:32 PM
A little about me before I get to the good stuff.. I've competed in figure, strongman, powerlifting.. and I have recently delved into the goofy ass world of Weightlifting. I have been in focusing on weightlifting for the past 3-1/2 months and my first competition will be July 28th. I meet with my weighlifting coach 3x a week and train with tthe guys at a powerlifting gym 2-3 additional days.

Monday is bench day for the guys so I get in early and do weightlifting related lifts and assistance work then jump in with the guys for their bench training. So here was yesterdays training:

Squats
160 x 10
199 x 4
221 4x2

RDL - 3x135

Jumped in with the Bench Master, Adrian Larsen and hit some chest stuff w/ him:
Incline Pin Press: 135x8
185 x 5
185 x 6

Dumbbell Bench -
45 x 8
50 x 5
50 x 4

Sledge Hammer to Tire - 3x30secs.

Light Jerks working on technique:
Triples - Bar
Triples - 65 x 2
Triples - 85 x 3

Brian C
06-26-2012, 08:00 PM
Yo Court. Good to see you start a log here. Our whole Iron Sport crew keep their logs here. You can show us all up Oregon style with the bodybuilding stuff ;)

larsen540
06-27-2012, 04:45 PM
Glad you started a log here Courtney. For those that do not know Courtney I have seen her train. She works as hard as I have ever seen any train. She is always up for the hardest things in the gym and never gives up. Sometimes she even muscles up more weight than the boys. (Not me of course) I am glad your here. This will be a log I will stay in contact with you can learn alot from her.

courtneygould
06-29-2012, 08:53 PM
Adrian!!! Thanks for the welcome, I'm just trying to keep up with the guys and get stronger.. but definitely not hurt anyone's pride. :Thanks for your coaching and motivation!! Training with you has been awesome!

courtneygould
06-29-2012, 08:59 PM
Hey Brian!!! It's good to see you on here!!! I will be following all you guy's logs and progress! I gotta rep Oregon with some Oly lifting... excited for my first meet!

courtneygould
07-02-2012, 11:33 AM
Clean and Jerks w/ my Weightlifting Coach
Ė 95lbs x 3 Ė 4 sets
105 x 3 reps
110 x 3
115 x 3 x 1
120 x 3 x 1
125 x 1
135 x 3
Power Clean (no jerk)
140 x 1
145 x 1
150 x 1
Full Clean (no jerk)
160 x 1
170 x 1
175 x 2 (Previous PR)
185 Ė miss, 3 attemptsÖ complete and udder failure. My quads are now bruised to shit because I'm dumb. I really really need to learn how to bail on my lifts. I'm soo set on trying to get the bar up, I will put my body in harms way. Which is really fucking stupid.


Ice - Lots and lots of ice.

courtneygould
07-02-2012, 11:35 AM
Today I met with my Weightlifting coach. I got there early and was feeling like a sack of smashed assholes and my belly was really upset. I had to power through the training though. Today our focus was on snatching. I asked to do this mainly because Iím still pretty sore and tore up from my failed attempt of 185# clean on Tuesday.

Snatching:
Started out with some bar triples for a shrug under Power Snatches.
43kg Snatches about 3 x 10
45kg 3x2
52kg about 15 sets of singles.

Ab Work: Puking Rally in the parking lot.

This is the easiest and lightest Iíve gone with my coach in quite a while and to throw up at the end was quite pathetic, so Iím guessing I light bug because I had been feeling shitty all day.

On the flip side, my coach was so excited and impressed because Iím FINALLY becoming consistent with my pulls, scoop, and bringing my arms straight up. This is something as a beginning oly lifter is very difficult, so I was rather excited about this.
His words ďAre you really becoming an Olympic Lifter?Ē ďHELL YES!!!Ē

courtneygould
07-02-2012, 11:38 AM
http://youtu.be/zP42TLV1rd4

Training vid from 2 weeks ago... front squats and snatching.

courtneygould
07-03-2012, 11:29 AM
I had a really shitty training days Friday and Saturday... not even worth posting, I got a massage Saturday on my pec minor, subscap, and lats to try and loosen up the shoulder that was bothering me.

I was still feeling a bit shitty on Sunday and Monday, so I figured I would hit a light day of snatching on Monday. Well like usual, my 'light' day turned into working up and hitting my PR weight of 61kg/135lbs on snatches. I'm only 4 months into learning any sort of oly lifts, so technique is still pretty shotty.. but here's a video:

http://youtu.be/0Q1kHkBF7ik

I attempted to go for 63kg/140lb but I missed. Adrian was watching me during the lifts and let me know that I didn't look like I was staying tight at the bottom of the lift so I worked on my snatch balances.

Worked up to singles of 52kgs on Snatch Balances.

Nothing too exciting just trying to teach my muscles stay tight during all portions of the lift.

courtneygould
07-06-2012, 10:20 PM
I didn't train yesterday... something hit me and my sweet ass was throwing up at work. I took the rest of the day off and worked a bit from my couch and then spent the rest of my day in bed. I still wasn't feeling completely 100% but I needed get some training in.

Tomorrow I will go hard with my coach so I wanted to work on technique and some things I've been lacking in.

Snatches:
bar x 5x2
30kg 5x3
47kg 2x6

Snatch Balances
bar 5x2
30kg 5x3
47kg 2x5

Jerks:
bar 5x3
30kg 4x2
38kg 3x2
47kg 2x5

Halting Deads w/ snatch grip - hold at top for 3 secs
47kg 3x5

As usual Friday night was dead and it was stupid hot here in PDX so I didn't expect to be seeing many people anyway... as I was cleaning up my mess from training, I looked around and HOLY FUCK! the guys I train with are slobs! The best workout I got in was putting away all the fucking weights that were strewn all over the place. It's a good thing I kinda love them... otherwise I would be the biggest snatchbasket ever!

courtneygould
07-08-2012, 05:51 PM
Met w/ my weightlifting coach on Saturday, and hit snatches. My technique was coming along beautifully and we were both excited because I was on point to hit a new PR. Then came along my worst fucking enemy ever. My head. I am a complete basket case and miss too many lifts when I start thinking.

There are 10 different lifts all combined into one explosive & violent movement. And if I start thinking about it and don't 'feel' it then its usually a missed lift. Simple cues from my coach help, but I need to figure this shit out asap.

So what I came away from with this, is I need to find that mental toughness and ability to just turn my mind 'off'.

larsen540
07-12-2012, 08:12 AM
You know exactly what to do. The missed lifts in a gym do not matter one bit. Dont let them hold you back. YOU GOT THIS

courtneygould
07-12-2012, 08:33 AM
You know exactly what to do. The missed lifts in a gym do not matter one bit. Dont let them hold you back. YOU GOT THIS

Thanks Adrian... I'm getting back on track, thanks for always having my back!!!

courtneygould
07-12-2012, 08:47 AM
Well this morning at work I received a phone call from the owner of Heavy Athletics Nutrition. I am now a fully sponsored athlete!! Sooo excited about this opportunity, not only because I believe in the products they sell, it's not some bullshit protein you see on the shelves at GNC. This is a quality weigh, made specifically for strength athletes. I am very excited to be part of their team! Make sure to check them out at www.heavyathleticsnutrition.com

Onto training.. Snatches, after Saturdays training, I wanted to get my mind right and do work.

3 or 4 sets Triples with the bar, 95lbs, 115lbs

2x2 of 120lbs

5x1 of 125lbs

2x1 of 130lbs

decided to try out a max of 138...

It could have gone a LITTLE bit better. I took 138lbs to the back of the head. Here's the video, it looks A LOT worse than it is, I was laughing on the ground while 15 huge guys were trying to make sure I would okay.

Here's the video: http://youtu.be/3nfjcBv4Kqs

I dusted off and tried this weight 6 mores times... I didn't hit, but I will.

Then moved onto the Alpha's. Named after Adrian, a bench press specialist. It was band tension with the mini's and just working on my lock out at the top with the bar:

Video of the Alpha
http://youtu.be/_oH4TL6oKDc

To work on my core strength and overhead lockout:
Walking keeping my upper body completely tight holding 18lb kettle bells. Every 6th step I would stop and squat w/ the kettle bells overhead.

I really like both of those exercises and will be adding them to my training.

courtneygould
07-12-2012, 08:56 AM
Met w/ my coach today:

Hit cleans, they're coming together, biggest issue I have is staying tight at the bottom... seems to be my problem with both. Although once again, my head started playing games. I need to be FEARLESS. I will fail, but that's what will make me succussful.

Warmup w/ Bar:
RDLs, Shrugs, Front Squat, Strict Press - 6ea x 3

Hang clean w/ Bar:
Shrug hard and explode and full clean 5x3

Cleans:
135lbs x 3x5
155lbs x 10x 1
165lbs x 3 x 1
175... hit a wall. Head game got stupid.

Moved to RDL's - PR
135 x 8 x 2
185 x6x4 - PR
185x 5x1

Had no idea the weight was 185... put it was a rep PR, and I'll take it! Hammies were fried by that point.
Ice.

Brian C
07-12-2012, 06:36 PM
Congrats on the Sponsorship Court! Pretty exciting. Great work lately too. Numbers are climbing! And im glad your ok after that drop to the head. 6 more attempts after that is kick ass

courtneygould
07-12-2012, 08:14 PM
Congrats on the Sponsorship Court! Pretty exciting. Great work lately too. Numbers are climbing! And im glad your ok after that drop to the head. 6 more attempts after that is kick ass


Thanks Brian!!! I'm really excited to be representing HAN!!! The worst part was I was going for a PR so ALL the guys were watching that attempt. I was faceplanted into the ground laughing my ass off.

I'm hoping I can keep getting better, I just have to stay consistent. I'm hoping for Nationals within 3 years.

Sidenote: 61 wings in 8 minutes??? Holy balls!!! Now THAT is impressive!

courtneygould
07-12-2012, 08:51 PM
Usually I take Wednesdays off... but I felt good... so for me there's no other option but to do work!

Rolled out my sad sad hips and hammies.

Front Squat:
135lbs 6x4
155 5x2
165 3x4

Snatching:
Hang Snatch warm up w/ the bar... a lot.
Full Snatch:
95lbs x3x5
105x2x3
115 x 1 x2
125lbsx 1 x2
130 ... 1x12 attempts. I decided I wasn't fucking leaving the platform until I hit this lift.

I was taking a break and Rudy, our "Mature Lifter" (stud) was sitting against a wall (keeping back tight, abs tight and shoulders, elbows, & wrists against the wall) showing us how immobile his shoulders are. I tried it and Chris Duffin our PL coach was watching me and noticed that I wasn't pulling my ribcage into my spine. I did a couple more of whatever it those are called. This is why I wasn't able to lock out at the bottom of my snatch, I didn't have my ribcage as tight as was needed.

SOO I got back on the platform and got 130 up flawlessly.

Chris showed me a few more things and I am excited to use the exercises for prehab before my training.

Bar lockouts in the Snatch position:
135x3x2 (3 sec hold at top)
155x3x2
175x3x1

food ice sleep.

larsen540
07-13-2012, 08:47 AM
Nice work.

courtneygould
07-15-2012, 07:21 PM
Nice work.

Thanks Adrian!!! Trying to keep up with you keeps me strong!

courtneygould
07-15-2012, 07:28 PM
Jerk Master, as my coach calls me.

Today, just lots of technique work on the jerk. For how simple the jerk looks (throwing some weight over head and stepping one leg back) it is surprisingly technical.

Worked up to 155lbs.

Actually coming together quite well. I'm excited.

courtneygould
07-15-2012, 07:31 PM
I was planning on taking this day off but plans fell through so I just meandered on into the gym with no plan.

Nothing really exciting:

Bench

Snatch

Snatch Balances

Cleaned up the gym, because guys seriously don't know how to put away their fucking weights.

Dynamic Bench... and a couple rounds of cardio. Haven't hit cardio in a while and it was definitely a good way to end my friday night!

courtneygould
07-15-2012, 07:38 PM
Met with my weightlifting coach. Started hitting snatches.

He was overly excited with my technique and how aggressively I re-asserted my feet and was immediately catching onto the cues. He let me know it was the best snatching he's ever seen from me, that was great to hear!!!

Worked up to 125lbs on Snatches, went really well.

Snatch Grip RDL's. With proper form and keeping everything tight... these really suck!

Massage to hit all my tight spots.

For my cardio, I ended up playing some basketball.

Now, I haven't picked up a ball in 6 or 7 years and after shooting around for awhile I was challenged to a game of 1on1 by a gentleman that plays in city league every week. Well he shall remain nameless, but I ending up beating him! Yes, I am bragging and yes, I did a ridiculous dance around the whole quart while a couple of 12 year old boys stared at me like I was on meth. I have a feeling I'm going to be eating a lot of pavement next time we play eachother...

larsen540
07-17-2012, 08:00 AM
Good job on a couple of rounds of cardio on Friday. That will help with the cut for the meet.

And so you beat some guy in bball and you think your a baller???

Nice work last night at the gym you did a great job. I am very happy for you to get another PR.

courtneygould
07-17-2012, 08:54 AM
Good job on a couple of rounds of cardio on Friday. That will help with the cut for the meet.

And so you beat some guy in bball and you think your a baller???

Nice work last night at the gym you did a great job. I am very happy for you to get another PR.

I need to get in cardio every day... cut 3lbs just in that alone last night. Never ever ever thought I would start loving cardio so much!!

And yes! You are now looking at a baller... Bitch betta have my money!

courtneygould
07-17-2012, 09:13 AM
Last night, weight felt like it was just coming up easy, so I decided to just keep going up.

Snatch
bar - triples
95lbs - triples 4x
105lbs - triples 2x
115 - singles 3x
125 - singles 3x
130 singles 2x
135 single (previous PR)
140 HIT IT!!!! BW: 138

Here's the video:
http://youtu.be/EKg-8s5Cd-I

My technique broke down pretty bad with this PR, my arms bent at the bottom, but my strength is high, I just need to get my form dialed in better. Once that happens... who knows what I'll be able to pull!

Tried for 145 about 4ish times, missed that. But I'll take what I can get.

Alphas 6x of triples

Dead bugs - a lot.

FOOD!

courtneygould
07-17-2012, 08:23 PM
Shit ton of high pulls alternating between Snatch & Clean grip for each set.

All sets of triples:
95lbs 5x
105 4x
125 5x
135 3x

150 ab roll outs. My traps hurt & my abs hurt.

My Oly meet was supposed to be on the 28th in conjunction with an APA pl meet. It looks like the guy who is putting has fallen through. I e-mailed him to still try and get competitors to come compete unsanctioned. I got a guy to judge the lifts. Started putting together an outline of all the shit I would need to put it on and I have yet to hear back from him... so it would be me competing against me. lame as fuck. I'm not happy, especially since I've started cutting to make weight and looking forward to getting on the platform.

I may still just throw up some weight so I get the feeling of hitting the lifts in front of a crowd. I've decided I'm still going to cut weight and see if I can make it down to 127lbs. I'm doing this not because I want to be stupid skinny, but my body is STUPID finicky and I want to make sure what I'm doing is easy, giving myself enough time, and I will be able to cut the water. This will give me more of an idea of what I will need to do to hit weight in the future. Not only that, but my training partner Adrian is cutting for the PL meet and he needs a cardio partner. And I wouldn't miss that. And I'm not gonna let him be the only grumpy pain in the ass.

Chris Rodgers
07-17-2012, 09:47 PM
That's an awesome snatch! I mean, ummm, what's that? :hide:

courtneygould
07-18-2012, 04:54 AM
That's an awesome snatch! I mean, ummm, what's that? :hide:

Haha, Thanks Chris!! Horrible technique, but I got the weight up!!

Chris Rodgers
07-18-2012, 02:26 PM
Haha, Thanks Chris!! Horrible technique, but I got the weight up!!

All kidding aside, your lifts are awesome and how hard you train is even better. I wish more women wouldn't be afraid to train hard like you do. :thumbup:

Plus you used the word snatchbasket.

courtneygould
07-18-2012, 09:57 PM
All kidding aside, your lifts are awesome and how hard you train is even better. I wish more women wouldn't be afraid to train hard like you do. :thumbup:

Plus you used the word snatchbasket.

Thank you! :) And I agree!!! Every time someone, especially a girl, asks me what I do to look the way I do, my only response is lift as heavy as fucking possible and don't eat shit. Scares most of them. Oh well.. you win some, you lose some!

Fucknuckle is also a fave of mine.

larsen540
07-19-2012, 08:10 AM
Hey thanks for being my cardio partner that sure is nice of you.

courtneygould
07-19-2012, 09:38 AM
Hey thanks for being my cardio partner that sure is nice of you.

Anytime!!! I hate doing it on my own! And you're pretty great at motivating me.

Brian C
07-19-2012, 09:45 AM
Sucks about the Oly meet Court. Cant wait to see you get back on the platform. Your gonna murder some big numbers. When you coming back east? I.S. needs a visit soon.

courtneygould
07-19-2012, 10:24 AM
Sucks about the Oly meet Court. Cant wait to see you get back on the platform. Your gonna murder some big numbers. When you coming back east? I.S. needs a visit soon.

Yeah, it really sucks about the Oly meet.. I'm still cutting weight, so I may just be a "guest" lifter, if you will, and try to hit some decent numbers in front of a crowd. I would love to see ya and train with ya, but I doubt I'll be getting back to Philly anytime soon... but I do plan on going to a couple national meets... I think World's in Vegas in November. Not sure if that's your federation at all?

courtneygould
07-22-2012, 04:13 PM
Nothing too great to say about these workouts. I was feeling completely run down on Thursday and just kept my session light and technique focused for Snatching.

Friday I was at the gym for a couple hours... but failed to do anything. But I did go tanning afterwards, and according to fellow Fat Facer, Justin Randal, anabolic tanning alone will add 10lbs to my snatch.

Saturday I was up at O-dark thirty, got in some light cardio with my training partner, then hit cleans with my coach. I have a really bad problem of bending my arms (on both the clean and the snatch). What's funny is we changed my grip and the direction of my wrists not even a quarter inch and that solved the problem. Worked up to 155lbs on the clean working on technique.

I'm currently sitting at 141.8. The weight hasn't been coming off like I had hoped, so I'm planning on cutting all carbs and increasing water to 2-3 gallons a day. Trying to figure out how much water fat girl has stored in her. This is what my body looks like right now30664

Chris Rodgers
07-22-2012, 06:08 PM
This is what my body looks like right now30664

G-zusss Your legs look sick! Have you done this no carbs thing before or is this going to be a new experiment?

courtneygould
07-22-2012, 06:17 PM
G-zusss Your legs look sick! Have you done this no carbs thing before or is this going to be a new experiment?

Thanks Chris!! Just lots of heavy squats! I've done the no carb nonsense when I competed in a figure competition back in '06 and got down to 7% bf (hydrostatic testing) but I haven't been that strict since then. So it will be interesting, my carbs are kept to PWO - nighttime (backloading) but I'm playing with a little bit of everything of everything. I think the sauna and cardio will cut out the weight I will need towards the end of the week.

larsen540
07-23-2012, 07:57 AM
Deads today get your game face on

courtneygould
07-23-2012, 10:06 AM
Deads today get your game face on

I'm super pumped already!!! Time to pick up heavy shit!

courtneygould
07-24-2012, 09:33 AM
My training was a little bit all over the place yesterday. I haven't deadlifted in over 4 months because I've been focusing on my oly lifting. I wanted to see where I was at as far as weight goes. With some work on my form I think I can get back to my previous max easily.

135 10x1
175 5x1
225 3x2
275 3x2
295 1x1
315 1x1
275 3x1

Video of some horrible deadlifts: http://youtu.be/_uiVRVfLImA

Then I jumped in for bench with the guys. I let Adrian decide what weight to put on the bar for me and how many reps. He's the bench specialist. He ended up throwing on 155, I was a quarter lb away from hitting it, stalled out a little mid press. But I know that number is easily within grasp. So I shall be hitting it soon.

Went and grabbed sushi with my bossman, Adrian, he ate 24 to my 6. Fat face.

larsen540
07-26-2012, 08:08 AM
you ready for today? I am not! Thanks for helping me out.

courtneygould
07-26-2012, 09:12 AM
you ready for today? I am not! Thanks for helping me out.

I'm already dreading it.... tonight could be make it or break it, in more ways that one. haha. I got your back always A!

courtneygould
07-26-2012, 09:18 AM
Need to clean up my form and receiving on Cleans so I worked up to 165lbs.

High pulls w/ the bar to warm up

Cleans:
95lbs 3x3
135lbs 2x3
155lbs 1x2
165lbs 1x3
135lbs 2x2

Here's a video of a few of them: http://youtu.be/_I7X8nJzj5A

I got my Rehbands and I am IN LOVE with them. I got those and a foam roller as part of my bday present. And they're the best gifts ever. My lower back is stupid tight from deads on Monday so I ended up going home, icing and foam rolling.

courtneygould
07-28-2012, 05:26 AM
Thursday Hell - So to help Adrian prep for the meet on Saturday, I decided to do all the dehydration nonsense with him. To say the least, it was hell!

No drinking water from 10am on

Sauna for 2 hours and hot tub for 1/2 hour.

I lost 4lbs so I got down to 135, but I probably should have slowed up on my sodium intake because I didn't lose as much water as I was hoping for. Not only did I do this to support Adrian, but also to test my cutting.

After sauna and hot tub - Basketball game. I may have lost a little bit of a bet and in turn I had to play in Adrian's city league basketball game. Now, I have picked up a ball once.. maybe twice in about 12 years. Needless to say my game is pretty much up there with Jordan. If his team was up by 20 points I had to go in for 20 minutes. THANK GOD, it was a close game, they won, but I didn't have to play. ....But my time will come.

So Adrian had to cut 20lbs to get down to 242 for the meet, he EASILY hit it at 241 with only 2ish hours of sauna time. So very proud of him, now time to put up number to get a National Record.

courtneygould
07-28-2012, 05:33 AM
Since the meet is Saturday the schedule sent out to everyone was to come in and help set up at 6pm. I got to the gym at 4:30 and everything was already move. I was made the guys move the shoulder press rack off the platform so I could get some snatches in.

I got about 5 sets of triples in... in between helping move equipment, set up chairs, etc.

And since I am the only girl at our Powerlifting gym, I offered to throw on the gloves and clean up the bathrooms. If you know what a powerlifting gym's shitter is like, then you know I earned my stripes. I was sweating profusely and smelled like bleach. After cleaning up the men's bathroom, I walked out to the weight room where 10 guys were sitting around and announced to them "Your shitter is now clean, if any of you get it dirty or don't pick up after yourselves, I will fucking kill you." I just received a bunch of smartass comments back. They did mention the smell of cleaning products in there was new.

After washing my hands, we had about 20 racks of ribs to prep to throw on the Traeger. Of course, I had to move onto the kitchen. Helped prep the ribs and get that shit going.

I came to the conclusion after all this, I am most definitely the Mother Hen at EPC. ...I guess I could have worse titles.

Primal Strength Fest is gonna be a blast, I'm very excited to go and Adrian will be a beast on the bench!!

GOOD LUCK ADRIAN!!! YOU'RE A STUD AND IT'S TIME TO KICK SOME FUCKING ASS!!!

J Stottlemire
07-29-2012, 06:18 AM
Great log, I love how candid it is!

courtneygould
07-29-2012, 01:16 PM
Great log, I love how candid it is!

Thanks Josh!! I'm glad I can provide some entertainment along with my training.

Brian C
07-30-2012, 03:21 PM
Adrian kicked ass this weekend. Big congrats to him. That was cool of you to hang and cut weight with him. Its a lonely time lol.
And stepping up to clean the bathroom, shit girl u be gettin domestibicated hah. Mother hen... Thats cool :)

courtneygould
07-30-2012, 03:40 PM
Adrian kicked ass this weekend. Big congrats to him. That was cool of you to hang and cut weight with him. Its a lonely time lol.
And stepping up to clean the bathroom, shit girl u be gettin domestibicated hah. Mother hen... Thats cool :)

I'm very proud of him!! I'm just glad I could be there to support him, and to thank me, he bought me beers and nachos Saturday night.

I am getting all domestibicated... I even ironed someone's face of this morning! :)

larsen540
07-30-2012, 04:44 PM
Yea thanks CG I couldnt have done it without your help

courtneygould
07-31-2012, 01:41 PM
Just typed out my whole god damn workout from last night and I took too long to post it and it logged me out and so I lost it all.

Soooo basically I'm too fucking pissed off to write it all up again.

You can get the jist of my oly training with this video. Second 31 is for Adrian and his great camera skills.

http://youtu.be/uF4dxdboViQ

Hit bench and worked up to 140lbs for a double (PR is 145... so I'm working on getting close).

Also Huge congrats to Adrian on his 541 Raw Bench National Record that he hit this past weekend! I'm so proud of you and all your hard work. I want MORE next time!!!

I was punching myself in the junk alllll day saturday watching the meet and still am now for not competing. I'm really fucking pissed about that, but I have no one to blame but myself. So to fix this little issue, I will be competing in an Oly meet Sept 15th and then a Powerlifting Meet Sept 22nd. I want to stay steady at 135lbs so the cut to the 58kg class isn't brutal.

larsen540
08-01-2012, 07:39 AM
I cant wait to see you kill it on both of those meets.

Brian C
08-01-2012, 07:10 PM
2 meets, awesome Court! Look forward to it.

courtneygould
08-02-2012, 11:37 AM
Thanks guys!!! I'm really excited to do both!!!

courtneygould
08-03-2012, 09:14 PM
So Tues met with my coach... I ended up fucking up my wrist on cleans. Basically the bar crushed my palm and killed my wrist while my elbow was jammed into the platform. That really didn't feel good. I moved onto jerks for a bit, wrist was still sore, iced ibuprofen. home.

Wednesday - my usual off day, but I still wanted to get into the gym.
Ended up going in and working up to 235lbs with the SSB for doubles (used it because it was easier on my wrist). It's my first real time using that bar and I really liked it! Definitely pulling that in more. There's a video on my fb, if you really care to see it.

Thursday - Snatches with my coach. Didn't go as well as I had hoped, I started lifting my ass first off and my pull would go wrong. My coach told me to quit acting like I was trying to take it from behind. That cue did not work to say the least.

Friday - NOT BAD. Dipped on work as early as I could, so I was dealing w/ phone calls and e-mails throughout my training tonight. This whole grown-up work thing is nonsense. My training was front squats - 8 sets of doubles and 6 sets of 5 on OHP
185lbs - 2x4 ....felt good, so I added weight
205lbs 2x4 - PR on Reps

Here's a video: http://youtu.be/jq1P2OyqbSI

CARDIO
OHP 95lbs 4x6 sets

So we have an APA meet coming up Sept 22nd. I looked up the records today at work.
American record for the 123 Class Raw Drug Tested is: S-240lbs, B - 145lbs, D - 310lbs. Total - 690lbs.
In the gym I've hit 250 on Squat, 145 on Bench, and pulled 315 just the other day. So my goal is to cut to the 123 class and do work.

larsen540
08-07-2012, 07:56 AM
kill the records

courtneygould
08-07-2012, 08:13 PM
kill the records

Thanks A!!! With you helping me out I got this shit!!! Time to put money where my mouth is!

courtneygould
08-07-2012, 08:18 PM
Snatch Grip Deads:
161lbs 4x8 sets

Video of the Gloriousness with a Pretty lil' Crotch Shot:

http://youtu.be/PP9Xtbh3jK4

You are welcome

Push Press:
105lbs 2x12 sets


Destroyed sushi (ate more than Adrian)

Light Cardio followed dinner.

courtneygould
08-08-2012, 08:03 PM
Tuesdays training was perfect my clean with my coach.

Shrug Unders w/ Bar - a bunch
95lbs 3x 5 sets
125lbs 2x6 sets
135 2x5 sets
155 1x10 sets

250 ab wheel rollouts


Also, Chad Smith, owner of Juggernaut Training Systems and EliteFTS contributor, has asked me to keep a training log on his company's website. It looks like he will be interviewing me and starting that up sometime next week. Excited for the new opportunities to come!

ChadDresden
08-08-2012, 08:11 PM
Tuesdays training was perfect my clean with my coach.

Shrug Unders w/ Bar - a bunch
95lbs 3x 5 sets
125lbs 2x6 sets
135 2x5 sets
155 1x10 sets

250 ab wheel rollouts


Also, Chad Smith, owner of Juggernaut Training Systems and EliteFTS contributor, has asked me to keep a training log on his company's website. It looks like he will be interviewing me and starting that up sometime next week. Excited for the new opportunities to come!

As cool as this is^^^ I would have to say the most impressive thing in this post is the 250 ab wheel roll outs. How long did that take? It would take me 250 sets for sure...

courtneygould
08-08-2012, 08:56 PM
As cool as this is^^^ I would have to say the most impressive thing in this post is the 250 ab wheel roll outs. How long did that take? It would take me 250 sets for sure...

Haha...Thanks Chad, but I HATE THEM!!! My oly coach has the bright idea of increasing them by 50 reps each week (he claims he will get me up to 500 at the end of each session). I do sets of 25, it took me about 15ish minutes.

courtneygould
08-11-2012, 10:30 AM
Thursday Training - I met with my Weightlifting coach, Tony, at his studio in downtown PDX to work on my lifts.
My training only lasts an hour, so it's difficult to get EVERYTHING in that I need to work on, but we try our best and I do a lot on my own on other days.

Shrug unders with the bar - a lot to get my traps warmed up
Clean and Jerks:
Bar only - 5 sets of 5 reps
65lbs - 5 sets of 3 reps

Working sets:
1 Clean/2 Jerks = 1 rep
43kgs 2 reps x 10 sets
47kgs 2 reps x 8 sets

300 ab rollouts. (15 minutes - PR)

I do realize this seems like light weight, and it is. Cleans flew up light and easy, I'm FINALLY starting to get my turn over quick and smooth. My Jerks were more so the focus of the lifting today. I need to focus on opening my knees on the split to provide a better base for heavier weight. Another crucial factor is keeping my glutes rock hard and tight at the bottom.

One interesting thing that I have found is how important it is to find a Coach that can find the cues that work for you!!!! I have worked with another coach, and his cues didn't work at all. However, Tony, will somehow find that glorious cue that works for me. Often times, they aren't very appropriate, but they work! Good communication skills and having that knack is what can separate a good coach from a great coach!

My strength is up there, however, this sport is so technique intensive that I am still a baby to the sport. And my lifts won't come overnight. Patience, consistency, and continuous improvement are important to getting my lifts up. Videos to come soon!

vdizenzo
08-11-2012, 12:10 PM
Your crotch shot title on that vid was a very cruel joke by the way.

courtneygould
08-12-2012, 06:02 AM
Your crotch shot title on that vid was a very cruel joke by the way.

Haha! The lifts weren't all that great, the crotch shot on the other hand was phenomenal!!!

J Stottlemire
08-12-2012, 01:06 PM
Get STRONG!

courtneygould
08-12-2012, 08:18 PM
Get STRONG!

FUCK YEAH BIG GUY!!!

courtneygould
08-12-2012, 08:53 PM
My coach called me up and gave me 3 exercises to get done on my own: Behind the Neck Snatch Grip Push Presses, Hook Grip Deadlifts, & High Pulls.

Well I've never performed Snatch Grip Push Presses and I've also never Push pressed from starting behind the neck. Soo all that good fun bs was great. I normally deadlift with alternating grip but he wanted double overhand hook grip deads.

I was feeling good and wanted to get work done.
Rolled/Stretched

Snatch Grip Push Press: 2x15 sets
bar - warm up
95lbs x 2 x 1 set
115 x 2 x 3 sets
130 x 2 x 5 sets
140 x 2 x 5 sets
150 x 1-1/2 x 1 set

Here's the video of that:
http://youtu.be/fyr0KE_TkCs

As you can see from the last rep, it is IMPERATIVE to keep your abs and glutes locked and to pull up and forward the traps and lats at the top.

Hook Grip Deads - 4 x 8 sets
205lbs x 4 x 1 set
225lbs x 4 x 2 sets
249lbs x 4 x 4 sets
259lbs x 4 x 1 set

Here's the vid of that:
http://youtu.be/QgR5lHq-nEA

I was NOT happy with how low the weight was... but using the hook grip and no straps really messed me up. I also need to work on keeping my ass down... you can hear Adrian yelling at me to do so. (The ONLY time I've ever heard him do this).

High Pulls 3x5 Sets
135 x 3 x 3 sets
155 x 3 x 3 sets

Finished off destroyed my back with trap bar shrugs w/ 245lbs working in w/ Mr. Adrian.

I was WRECKED after this.

courtneygould
08-12-2012, 08:56 PM
PERFECT DAY OF SNATCHING!!!!!

Met up with my coach, Tony, on Saturday morning for training at his studio. The snatch is my favorite lift.. I honestly love the shit out of it.

43kgs - Snatch Grip Deadlift pullup to mid hang, followed immediately by Snatch, ~ 1/2 hour
52kgs - Snatch Singles for 1-1/2 hours

I landed a couple of my snatches soft at the bottom, so as a punishment, I had to perform 20 kettlebell swings. I started with the 55lb kb and he decided that I knocked it out too easy. I landed one more soft and he moved up to the 75lb kb. Then he decided that I should do 2 more sets of 20 w/ the 75lb kb. bastard.

Kettle Bell Swings 20 reps:
55 x 20 x 1
75 x 20 x 3

This seriously destroyed me. BUT I did not miss one lift!!! I've only had one other day in my weightlifting career like that. So I was really really excited.


My lift training is being kept at submax right now. We keep the weight at ~70-85% and work on technique. I have to drill in a million reps of perfect technique so that when I start going increasing the weight, the movement comes smooth and natural. Upperback tightness for the pull and ab and glute tightness at the bottom of the squat are key for me to be able to finish my lift.


Side Note: Tony's studio is in downtown Portland, so there is a lot of foot traffic by the front windows. I noticed something: WTF is wrong with people these days? I saw gross rail thin ladies and then extremely obese women; What happened to fit???
STRONG IS SEXY. I wish more broads realized that.

larsen540
08-14-2012, 04:53 PM
I also need to work on keeping my ass down... you can hear Adrian yelling at me to do so. (The ONLY time I've ever heard him do this).

.

Never??

courtneygould
08-14-2012, 10:31 PM
Never??

THE ONLY TIME EVER!!!

courtneygould
08-15-2012, 09:42 PM
Mondayís day at work was stupid long and my stomach started feeling upset in the afternoon. I was HOPING a pre-workout sup would help my low energy. Needless to say it just made my belly even worse, but I was already at the gym and figured I still needed to put in work.
I rolled and stretched quite a bit, surprisingly not very sored at all.
Pause Front Squats (2 sec pause at bottom):
Warmed up w/ the bar and then
135lbs for 8 reps
155lbs x 2 x 3sets
185lbs x 2 x 5 sets
195 x 2 x 2 sets

Pause squat vid:
http://youtu.be/lR2SGofFQ1c

Romanian Deadlifts:
135lbs x 8 x 1 set
155 x 5 x 3 sets
185 x 5 x 4 sets
195 x 5 x 2 sets
Hamstring HELL!


Bench:
95lbs x 5 x 1 sets
125 x 3 x 2 sets
135 x 2 x 2 sets
140 x 2 x 2 sets
Bench vid
http://youtu.be/9DMqQtFGAlM

I havenít benched in a couple of weeks but wanted to get some work in with Adrian. 145lbs is currently my max, so to put up 140lbs for a double felt good!

Dynamic Neck Work

I am going to start bringing smaller muscle group exercises. I need to work on bringing up the strength in my upper back and exercises to activate my glutes and hammies better. For how big my ass is, you would think itís always engagedÖ but itís not.
My week and training will be a little messed up because Iím going to Seattle for a wedding this weekend and my coach has will not be available on one of our normaldays. But Iím excited to make it up to Seattle with Adrian and meet up with the Beastly Fatface, Justin Randal for a training session!