Courtney's Training Log

[larsen540]

Yea thanks CG I couldnt have done it without your help

[courtneygould]

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]

I cant wait to see you kill it on both of those meets.

[Brian C]

2 meets, awesome Court! Look forward to it.

[courtneygould]

Thanks guys!!! I'm really excited to do both!!!

[courtneygould]

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]

kill the records

[courtneygould]

kill the records

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

[courtneygould]

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]

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]

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]

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]

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]

Your crotch shot title on that vid was a very cruel joke by the way.

[courtneygould]

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]

Get STRONG!

[courtneygould]

Get STRONG!

FUCK YEAH BIG GUY!!!

[courtneygould]

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]

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]

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]

Never??

THE ONLY TIME EVER!!!

[courtneygould]

Monday’s 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 haven’t 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 it’s always engaged… but it’s not.
My week and training will be a little messed up because I’m going to Seattle for a wedding this weekend and my coach has will not be available on one of our normaldays. But I’m excited to make it up to Seattle with Adrian and meet up with the Beastly Fatface, Justin Randal for a training session!