Sunday March 30, 2009
Although Saturday was the first day back since recovering from a pulled lower back muscle, knowing that Sunday would be snatches and not too heavy I lifted at the club.
Early afternoon Olympic Lifting Session:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Snatches (kg) [Goal: Hang-snatch 4 x 3 @70%]
20 x 1 x 5 Hang snatch
20 x 1 x 5 Snatch balance
40 x 2 x 3 Hang snatch
40 x 1 x 4 Snatch balance
47 x 1 x 4 Hang snatch (1 miss)
47 x 1 x 1 Snatch balance
47 x 4 x 3 Hang snatch
50 x 1 x 3 Hang snatch (1 miss)
Snatch pulls (kg) [Goal: 5 x 3 @ 95%]
60 x 4 x 3
Behind the neck snatch grip push-press (kg): [Goal: 3 x 5 x 85%]
50 x 3 x 5
55 x 1 x 5
60 x 1 x 5
This was a nice low volume snatch session. I was able to hang squat snatch all but one lift when I pulled it too high. The snatch pulls went very well as I could feel both of my feet pushing the floor away while maintaining full foot contact before the second pull. Going with a moderate weight with these was the key to really understanding how to perform this lift. The behind the neck snatch grip push presses were very easy with the the called for weight of 50kg. At 60kg I had to work a little harder but not much. What made these so easy I think had to do with the leverage of having the bar behind my neck. For some reason I feel much more rooted to the ground with my entire foot than with the clean grip. As a result, the quick dip and drive upwards is felt completely in my legs and hips.
Total volume: 8000 lbs
============================================================
==================================================================
Diet and Nutrition:
Goal: 182 lbs by April 2009
Sunday March 29, 2009
Current: 183 lbs
Two days and a pound to go.
Monday, March 30, 2009
Sunday, March 29, 2009
Recovering from RDL after effects
Saturday March 28, 2009
I had to miss Thursday's session and rest again onFriday as I pulled a muscle on the left side of my lower back during RDLs on Tuesday. I felt a slight twinge during the last set and by Wednesday night it was very sore. It seems any heavy dead-lifting of any kind seems to aggravate this muscle. I have learned that after a few days off and it almost always back to 90%. However, the last 10% may take several weeks but that's the way it goes. The lesson here is to go much lighter when doing 5x5 RDLs, as the time under tension with bent knees makes a huge difference from being able to lock out after each rep.
Early afternoon Olympic Lifting Session:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
C&J (kg): 4x2@90%
20 x 2 x 5 Hang-Clean and Jerk
50 x 2 x 3 Clean + 2xJerk
60 x 1 x 3 Clean + 2xJerk
65 x 1 x 3 Clean + 2xJerk
70 x 1 x 3 Clean + 2xJerk
76 x 1 x 1 C&J
76 x 3 x 2 C&J
Body Rows
BW x 3 x 10
Russian Strength Routine Back Squats (lbs) 6x5 @ 80%
160 x 1 x 5
180 x 1 x 5
205 x 5 x 5
205 x 1 x 7
Glute-Ham Raise
BW x 3 x 5
When I hit 70kg I had some trouble with cleans. Fortunately, Theresa Baker, a very experienced lifter noticed I was catching the bar on my toes instead of heels in the squat. That did the trick and the subsequent cleans were much better. Doubles with 76kg was very tough but I didn't miss any. Doubles with 80kg is in the near future.
The back squats were very difficult and although I broke parallel on all reps, I was unable to get as low as usual. Finally, the body rows and Glute-ham raises were no problem.
Total Volume: 11300 lbs
I had to miss Thursday's session and rest again onFriday as I pulled a muscle on the left side of my lower back during RDLs on Tuesday. I felt a slight twinge during the last set and by Wednesday night it was very sore. It seems any heavy dead-lifting of any kind seems to aggravate this muscle. I have learned that after a few days off and it almost always back to 90%. However, the last 10% may take several weeks but that's the way it goes. The lesson here is to go much lighter when doing 5x5 RDLs, as the time under tension with bent knees makes a huge difference from being able to lock out after each rep.
Early afternoon Olympic Lifting Session:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
C&J (kg): 4x2@90%
20 x 2 x 5 Hang-Clean and Jerk
50 x 2 x 3 Clean + 2xJerk
60 x 1 x 3 Clean + 2xJerk
65 x 1 x 3 Clean + 2xJerk
70 x 1 x 3 Clean + 2xJerk
76 x 1 x 1 C&J
76 x 3 x 2 C&J
Body Rows
BW x 3 x 10
Russian Strength Routine Back Squats (lbs) 6x5 @ 80%
160 x 1 x 5
180 x 1 x 5
205 x 5 x 5
205 x 1 x 7
Glute-Ham Raise
BW x 3 x 5
When I hit 70kg I had some trouble with cleans. Fortunately, Theresa Baker, a very experienced lifter noticed I was catching the bar on my toes instead of heels in the squat. That did the trick and the subsequent cleans were much better. Doubles with 76kg was very tough but I didn't miss any. Doubles with 80kg is in the near future.
The back squats were very difficult and although I broke parallel on all reps, I was unable to get as low as usual. Finally, the body rows and Glute-ham raises were no problem.
Total Volume: 11300 lbs
Wednesday, March 25, 2009
Progress with the Push Press
Tuesday, March 24, 2009
Tonight was a great session at the club. There were a record eleven lifters training .. the more the merrier! Hey I just realized I was the old-fart there last night .. no matter, still holding my own (no Depends either! .. yet).
Also, I recovered nicely from yesterdays MaxVo2 kettlebell snatch session .. as long as I keep the total volume for session under 15000 lbs I'm good to go the next day. This is one of great side benefits of logging everything .. it teaches one about their limits and training cycle efficiency.
Evening Olympic Lifting Session:
Snatch (kg):
20 x 1 x 10 5x Hang-Sn + 5xSn-Balance
20 x 1 x 10 5x(Sn-Balance + OH-sq)
32 x 4 x 5 Sn + 2x(Sn-Balance + OH-sq)
40 x 2 x 3 Sn + 2x Sn-Balance
45 x 1 x 3 Sn (2 Misses)
45 x 1 x 5 Sn-Balance + 4xSn
47 x 1 x 6 3xSn + 3xOH-sq
50 x 4 x 3 Sn
55 x 1 x 3 Sn (1 Miss)
55 x 1 x 3 Sn (2 Miss)
RDL (kg):
100 x 3 x 5
105 x 1 x 5
100 x 1 x 5
Off the rack Push-Press (kg):
45 x 1 x 3
50 x 1 x 3
55 x 1 x 3
60 x 1 x 3
65 x 1 x 3 PR
70 x 1 x 2 PR
The snatch balance with 40 kg is getting much easier. Next session I will bump to 45kg. Tonight my main priority was to catch the snatch in the hole (bottom of the squat). I had some misses but only reverted back to a power-snatch for a single rep. This is a great consistency for me as I hone in on this new skill. Within a few weeks I'll test my 1RM with this lift.
The Romanian Dead Lifts are performed the Denis Reno style. Namely the knees are extended perpendicular to the ground; the knees are bent around 30 degrees and stay there during all reps; the chest is over the bar and up and down movement is performed only with the hips. Keeping the knees extended upward with the bend of 30 degrees creates tension through out the set .. a killer if done correctly.
Having "splay" cleaned 90kg on Saturday, I know I will be correctly doing it shortly and I will want to be jerking it as well. As a result, I asked Coach Fuller if I could work on Push-Presses off the rack to help me strengthen my shoulders and he thought it was good idea. I used the platform and bumper plates and this made it much easier psychologically since I could ditch the weight if there were any issues. This worked out great as I surprised myself in that the negativez did not bother my elbows at all .. after locking out and dropping the weight to shoulder level, I was immediately able to clean rack the weight for the next rep. I started light and wound up with a PR of 10kg and even did a double with my new 1RM 70kg.
Total Volume: 13330 lbs
Wednesday, March 25, 2009
This morning I really looked forward to my RSR front squats. These have helped my clean rack tremendously besides its primary purpose of building the leg strength necessary for squat cleaning. Its a heavy volume squat day but still I haven't felt better after a demanding evening session:
Morning basement dungeon assistance lifts:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Russian Strength Routine (RSR) Barbell Back Squats (lbs):
140 x 1 x 5
160 x 1 x 5
180 x 5 x 5 @ 80% at the top of every two minutes
180 x 1 x 6
I only remembered the push off from the full foot cue after my first set with 180 after that I could feel my quads really working. These were tough but I know now that I will be able to do 6 x 6 with 180 next week.
Total volume: 7080 lbs
============================================================
==================================================================
Diet and Nutrition:
Goal: 182 lbs by April 2009
Tuesday March 24, 2009
Current: 183 lbs
It will be April next week and I'm still okay with being a pound over the goal. If I continue to maintain 90%+ with my Precision Nutrition compliance and stay this weight than I will change the goals. I feel very strong and lean .. I'm still 2kg under the 85kg weight class so I'm not going to sweat it.
Wednesday March 25, 2009
Current: 183 lbs
I have stabilized at this weight .. see above
Tonight was a great session at the club. There were a record eleven lifters training .. the more the merrier! Hey I just realized I was the old-fart there last night .. no matter, still holding my own (no Depends either! .. yet).
Also, I recovered nicely from yesterdays MaxVo2 kettlebell snatch session .. as long as I keep the total volume for session under 15000 lbs I'm good to go the next day. This is one of great side benefits of logging everything .. it teaches one about their limits and training cycle efficiency.
Evening Olympic Lifting Session:
Snatch (kg):
20 x 1 x 10 5x Hang-Sn + 5xSn-Balance
20 x 1 x 10 5x(Sn-Balance + OH-sq)
32 x 4 x 5 Sn + 2x(Sn-Balance + OH-sq)
40 x 2 x 3 Sn + 2x Sn-Balance
45 x 1 x 3 Sn (2 Misses)
45 x 1 x 5 Sn-Balance + 4xSn
47 x 1 x 6 3xSn + 3xOH-sq
50 x 4 x 3 Sn
55 x 1 x 3 Sn (1 Miss)
55 x 1 x 3 Sn (2 Miss)
RDL (kg):
100 x 3 x 5
105 x 1 x 5
100 x 1 x 5
Off the rack Push-Press (kg):
45 x 1 x 3
50 x 1 x 3
55 x 1 x 3
60 x 1 x 3
65 x 1 x 3 PR
70 x 1 x 2 PR
The snatch balance with 40 kg is getting much easier. Next session I will bump to 45kg. Tonight my main priority was to catch the snatch in the hole (bottom of the squat). I had some misses but only reverted back to a power-snatch for a single rep. This is a great consistency for me as I hone in on this new skill. Within a few weeks I'll test my 1RM with this lift.
The Romanian Dead Lifts are performed the Denis Reno style. Namely the knees are extended perpendicular to the ground; the knees are bent around 30 degrees and stay there during all reps; the chest is over the bar and up and down movement is performed only with the hips. Keeping the knees extended upward with the bend of 30 degrees creates tension through out the set .. a killer if done correctly.
Having "splay" cleaned 90kg on Saturday, I know I will be correctly doing it shortly and I will want to be jerking it as well. As a result, I asked Coach Fuller if I could work on Push-Presses off the rack to help me strengthen my shoulders and he thought it was good idea. I used the platform and bumper plates and this made it much easier psychologically since I could ditch the weight if there were any issues. This worked out great as I surprised myself in that the negativez did not bother my elbows at all .. after locking out and dropping the weight to shoulder level, I was immediately able to clean rack the weight for the next rep. I started light and wound up with a PR of 10kg and even did a double with my new 1RM 70kg.
Total Volume: 13330 lbs
Wednesday, March 25, 2009
This morning I really looked forward to my RSR front squats. These have helped my clean rack tremendously besides its primary purpose of building the leg strength necessary for squat cleaning. Its a heavy volume squat day but still I haven't felt better after a demanding evening session:
Morning basement dungeon assistance lifts:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Russian Strength Routine (RSR) Barbell Back Squats (lbs):
140 x 1 x 5
160 x 1 x 5
180 x 5 x 5 @ 80% at the top of every two minutes
180 x 1 x 6
I only remembered the push off from the full foot cue after my first set with 180 after that I could feel my quads really working. These were tough but I know now that I will be able to do 6 x 6 with 180 next week.
Total volume: 7080 lbs
============================================================
==================================================================
Diet and Nutrition:
Goal: 182 lbs by April 2009
Tuesday March 24, 2009
Current: 183 lbs
It will be April next week and I'm still okay with being a pound over the goal. If I continue to maintain 90%+ with my Precision Nutrition compliance and stay this weight than I will change the goals. I feel very strong and lean .. I'm still 2kg under the 85kg weight class so I'm not going to sweat it.
Wednesday March 25, 2009
Current: 183 lbs
I have stabilized at this weight .. see above
Monday, March 23, 2009
Revisiting the Max VO2 Kettlebell Snatch Protocol
Monday, March 23, 2009
It had been over two weeks since my last kettlebell session. Only Max showed up today .. I will try to re-arrange things so that Nick can start coming again and work around his new class schedule.
The last time I did Max V02 Kettlebell snatching was back in October. Today I introduced Max to it and he absolutely loved it. He used the 24kg bell with 6 reps per arm for a sessions of 12,8 and 4 sets respectively for a total of 144 snatches .. excellent work for his first time.
Early afternoon Kettlebell session:
32kg x 1 x 1/1 TGU
32kg x 1 x 2/2 TGU
Double 24kg x 5 x 10 Two-hand swings at the top of minute each set
24kg MaxVo2 Snatch 15 secs work, 15 secs rest @ 8 reps per set:
Total: 8 sets, 6 sets and 6 sets for a total of 20 sets or 160 snatches
As difficult as this was for me, my cadence was solid. However, I've lost the work capacity I used to have when I could do 24 sets in one session and follow that with two more smaller ones to total 40 sets or 320 snatches. Since I'm no longer competing in the Tactical Strength Challenge I would be very pleased if I could work up to 30 sets over three sessions.
Total Volume: 14150 lbs
============================================================
==================================================================
Diet and Nutrition:
Goal: 182 lbs by April 2009
Monday March 23, 2009
Current: 183 lbs
I'm pleased that my appetite has returned to normal and that I've dropped a pound and a half. This may be short-lived as I'll be doing heavy volume squatting for next few weeks so I expect appetite and hence my weight to go up again.
It had been over two weeks since my last kettlebell session. Only Max showed up today .. I will try to re-arrange things so that Nick can start coming again and work around his new class schedule.
The last time I did Max V02 Kettlebell snatching was back in October. Today I introduced Max to it and he absolutely loved it. He used the 24kg bell with 6 reps per arm for a sessions of 12,8 and 4 sets respectively for a total of 144 snatches .. excellent work for his first time.
Early afternoon Kettlebell session:
32kg x 1 x 1/1 TGU
32kg x 1 x 2/2 TGU
Double 24kg x 5 x 10 Two-hand swings at the top of minute each set
24kg MaxVo2 Snatch 15 secs work, 15 secs rest @ 8 reps per set:
Total: 8 sets, 6 sets and 6 sets for a total of 20 sets or 160 snatches
As difficult as this was for me, my cadence was solid. However, I've lost the work capacity I used to have when I could do 24 sets in one session and follow that with two more smaller ones to total 40 sets or 320 snatches. Since I'm no longer competing in the Tactical Strength Challenge I would be very pleased if I could work up to 30 sets over three sessions.
Total Volume: 14150 lbs
============================================================
==================================================================
Diet and Nutrition:
Goal: 182 lbs by April 2009
Monday March 23, 2009
Current: 183 lbs
I'm pleased that my appetite has returned to normal and that I've dropped a pound and a half. This may be short-lived as I'll be doing heavy volume squatting for next few weeks so I expect appetite and hence my weight to go up again.
Saturday, March 21, 2009
A few PRs: Some good, some in need of much improvement
Saturday March 21, 2009
Normally when one achieves a PR, it is a cause to be jubilant about. In my case I PR-ed multiple times today. The PRs in my front squats were performed with solid technique and I was very pleased. The PR in my heaviest clean, although legal lift, used poor technique bordering on dangerous. As Coach Fuller emphatically pointed
"Franklin, we have to get you to the point where the weight is heavy enough that can't get away with what you are doing."
What happened is that with 90kg, I power-splay cleaned it. This means instead of just squatting under it, I splayed my legs wide enough to catch on my deltoids. Even though the pull was very strong, I chickened out and did what I did previously when I thought the weight was too heavy and thought that my body didn't want to have to squat it .. I slayed my legs very wide so that it lowered my torso just enough to catch the weight. If you are familiar with Olympic lift platforms, my legs splayed so wide they each touched the black rubber mats on the sides of polished wood part of the platform. Although at the time I didnt' realize that I had done this, Coach would not allow me to try it again (even though I came just short of begging for another chance to do it right) as he was concerned I might injure myself.
Honestly, I am extremely fortunate to have such a great coach to guide me. He has seen all too many injuries in his career from bad technique and knows its just not worth it. I had already done a large volume of lifts at 90%+ 1RM and would have probably injured myself if I kept going .. a pattern I unfortunately am only too familiar with.
The solution to this is actually quite simple .. lots of squat cleans with 80 to 85kg until they are as automatic as they now are with 75 to 78 kgs. I had the same exact problem with avoiding squat cleaning 80 to 85. Once I started cleaning these weights properly, the jerk fell into place. Thus it is no surprise that my power-splay cleans led to jerk failures as they take too much energy to recover from.
Fortunately, the new strength that allowed me to poorly clean the 90kg carried over positivley to my front squats where I added 15 lbs to my 1RM with very solid technique.
Afternoon Olympic Lifting Session:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
C&J (kg):
20 x 1 x 5 Hang C&J
50 x 1 x 3 C&J
60 x 1 x 2 C&J
65 x 1 x 2 C&J
70 x 1 x 2 C&J
75 x 1 x 2 C&J
78 x 3 x 2 C&J (90%)
85 x 1 x 1 C&J
87 x 2 x 1 C&J, missed both jerks, clean PR
90 x 1 x 1 C&J missed the jerk, clean PR
Front Squats (lbs):
140 x 1 x 2
160 x 1 x 2
180 x 1 x 2
225 x 1 x 2 PR
235 x 1 x 1 PR
245 x 1 x 1 Miss
180 x 5 x 2
Thumbless Tactical Pull-ups
BW x 6 x 4
OH Squat (kg):
50 x 1 x 2
40 x 1 x 5
45 x 1 x 5
60 x 1 x 3
One of the clubs new lifters, Chris Dolan, recently took third place in his first competition at the Atlantic Open in the very tough 77kg class. He is both extremely strong and very athletic. He has only been lifting for 4 months and just on Thursday snatched 92kg. While I was in one of power racks finishing my 1st set of front squats doubles with 180lbs, he was knocking off triples in teh rack next to me with two wheels, 225lbs. With my juices still flowing from the lifts with 90kg, I asked to be spotted for the 225lb. It went so easy, so I did another rep for a double. I waited about three minutes and did 235lb. I figured WTH, so a short while later I tried and then failed with 245lb.
Of note is that I'm not even half way completed with my current RSR (Russian Strength Routine) squat cycle and have already increased my 1RM by 6.8%. I'm sure my experiment of doubling up the RSR with both front and back squats has a lot to do with it. To be on the safe side, I'm not going to re-adjust the RSR percentages to account for my new 1RM but instead complete the current both front and back squat cycles unchanged.
Total Volume: 8500 lbs
Sunday March 22, 2009
This morning I decided to knock off the moderate RSR back squat session. Even though yesterday was a heavy front squat day, today's went very well.
Morning basement dungeon assistance lifts:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Russian Strength Routine Barbell Back Squats (lbs):
155 x 1 x 2
185 x 1 x 2
205 x 5 x 2 @ 80%
205 x 1 x 10
I surprised myself by ending with a set of ten reps with my 80%. The 205 x 5 x 2 were performed each set at the top of minute. I waited an extra minute before the last set of ten.
============================================================
==================================================================
Diet and Nutrition:
Goal: 182 lbs by April 2009
Saturday March 21, 2009
Current: 183 3/4 lbs
This week I was just plain hungry all the time. I did have a few cookies but well within the limits of moderation. I may have to just cut back on the intake to get back under 182.
Sunday March 22, 2009
Current: 184 1/4 lbs
Struggling a bit with a huge increase in appetite .. the heavy squatting really does require extra calories. I'm still eating very cleanly so I've decided not to sweat it.
Normally when one achieves a PR, it is a cause to be jubilant about. In my case I PR-ed multiple times today. The PRs in my front squats were performed with solid technique and I was very pleased. The PR in my heaviest clean, although legal lift, used poor technique bordering on dangerous. As Coach Fuller emphatically pointed
"Franklin, we have to get you to the point where the weight is heavy enough that can't get away with what you are doing."
What happened is that with 90kg, I power-splay cleaned it. This means instead of just squatting under it, I splayed my legs wide enough to catch on my deltoids. Even though the pull was very strong, I chickened out and did what I did previously when I thought the weight was too heavy and thought that my body didn't want to have to squat it .. I slayed my legs very wide so that it lowered my torso just enough to catch the weight. If you are familiar with Olympic lift platforms, my legs splayed so wide they each touched the black rubber mats on the sides of polished wood part of the platform. Although at the time I didnt' realize that I had done this, Coach would not allow me to try it again (even though I came just short of begging for another chance to do it right) as he was concerned I might injure myself.
Honestly, I am extremely fortunate to have such a great coach to guide me. He has seen all too many injuries in his career from bad technique and knows its just not worth it. I had already done a large volume of lifts at 90%+ 1RM and would have probably injured myself if I kept going .. a pattern I unfortunately am only too familiar with.
The solution to this is actually quite simple .. lots of squat cleans with 80 to 85kg until they are as automatic as they now are with 75 to 78 kgs. I had the same exact problem with avoiding squat cleaning 80 to 85. Once I started cleaning these weights properly, the jerk fell into place. Thus it is no surprise that my power-splay cleans led to jerk failures as they take too much energy to recover from.
Fortunately, the new strength that allowed me to poorly clean the 90kg carried over positivley to my front squats where I added 15 lbs to my 1RM with very solid technique.
Afternoon Olympic Lifting Session:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
C&J (kg):
20 x 1 x 5 Hang C&J
50 x 1 x 3 C&J
60 x 1 x 2 C&J
65 x 1 x 2 C&J
70 x 1 x 2 C&J
75 x 1 x 2 C&J
78 x 3 x 2 C&J (90%)
85 x 1 x 1 C&J
87 x 2 x 1 C&J, missed both jerks, clean PR
90 x 1 x 1 C&J missed the jerk, clean PR
Front Squats (lbs):
140 x 1 x 2
160 x 1 x 2
180 x 1 x 2
225 x 1 x 2 PR
235 x 1 x 1 PR
245 x 1 x 1 Miss
180 x 5 x 2
Thumbless Tactical Pull-ups
BW x 6 x 4
OH Squat (kg):
50 x 1 x 2
40 x 1 x 5
45 x 1 x 5
60 x 1 x 3
One of the clubs new lifters, Chris Dolan, recently took third place in his first competition at the Atlantic Open in the very tough 77kg class. He is both extremely strong and very athletic. He has only been lifting for 4 months and just on Thursday snatched 92kg. While I was in one of power racks finishing my 1st set of front squats doubles with 180lbs, he was knocking off triples in teh rack next to me with two wheels, 225lbs. With my juices still flowing from the lifts with 90kg, I asked to be spotted for the 225lb. It went so easy, so I did another rep for a double. I waited about three minutes and did 235lb. I figured WTH, so a short while later I tried and then failed with 245lb.
Of note is that I'm not even half way completed with my current RSR (Russian Strength Routine) squat cycle and have already increased my 1RM by 6.8%. I'm sure my experiment of doubling up the RSR with both front and back squats has a lot to do with it. To be on the safe side, I'm not going to re-adjust the RSR percentages to account for my new 1RM but instead complete the current both front and back squat cycles unchanged.
Total Volume: 8500 lbs
Sunday March 22, 2009
This morning I decided to knock off the moderate RSR back squat session. Even though yesterday was a heavy front squat day, today's went very well.
Morning basement dungeon assistance lifts:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Russian Strength Routine Barbell Back Squats (lbs):
155 x 1 x 2
185 x 1 x 2
205 x 5 x 2 @ 80%
205 x 1 x 10
I surprised myself by ending with a set of ten reps with my 80%. The 205 x 5 x 2 were performed each set at the top of minute. I waited an extra minute before the last set of ten.
============================================================
==================================================================
Diet and Nutrition:
Goal: 182 lbs by April 2009
Saturday March 21, 2009
Current: 183 3/4 lbs
This week I was just plain hungry all the time. I did have a few cookies but well within the limits of moderation. I may have to just cut back on the intake to get back under 182.
Sunday March 22, 2009
Current: 184 1/4 lbs
Struggling a bit with a huge increase in appetite .. the heavy squatting really does require extra calories. I'm still eating very cleanly so I've decided not to sweat it.
Friday, March 20, 2009
Catching it in the hole
Thursday March 19, 2009
I was concerned about my left thumb going into tonights training but it loosened up as evening progressed.
Evening Olympic Lifting Session:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Snatch (kg):
20 x 2 x 10 5xHang-snatch + 5xOH-squat
32 x 1 x 9 Hang-snatch + 3xSnatch +2xSnatch-pull + 3xSnatch-balance
36 x 1 x 10 3xSnatch +5xSnatch-balance + 2xSnatch-pull
40 x 1 x 12 3xSnatch +5xOH-squat + 2xSnatch-balance + 2xSnatch-pull
45 x 1 x 4 3xSnatch + Snatch-pull
50 x 1 x 4 3xSnatch + Snatch-pull
52 x 6 x 4 3xSnatch + Snatch-pull [80% 1RM]
Clean pulls (kg):
95 x 5 x 3
Reverse plank pull-ups:
BW x 5 x 10
It wasn't until the 4th set with 52kg that I was told just squat catch the snatch. Previously I had been splaying my legs wide to get under the bar. After the forceful cue, I was able to jump under the bar and catch it in the hole with my feet acceptably wider than my dead-lift stance. Before injuring my thumb I had duplicated this but it had been over three weeks since I had been able to repeat it. Next session I am going to start with snatches just to make I can duplicate the proper catch. I've adding OH-squats and snatch-balances with the lighter weights and both are improving. In particular I hit a mini-PR when I was finally able to correctly get under 40kg for snatch-balance double. Previously with anything over 32kg, I had been snatch grip pressing it out followed by an OH-squat .. that is not the exercise.
The clean pulls with 95kg presented some problems as I was pulling way too slowly during the deadlift. Once I was coaxed into "pull the darn thing .. its only a little heavier than your best clean" it went right up and the snatch pull was much more explosive.
The "reverse plank pull-up" is my own terminology. This is a good substitution for rows which Coach Fuller recommended for my touchy left shoulder. I'll try to describe it. A bar is place in a power rack so that it is a couple feet off the ground. Then I lay down on my back under the bar and with my arms extended upward and jump up a bit to grap hold of it. With my heels still touching the ground, I pull my self up so that my chest touches the bar, lower and repeat.
Total Volume: 10070 lbs
============================================================
==================================================================
Diet and Nutrition:
Goal: 182 lbs by April 2009
Thursday March 19, 2009
Current: 183 3/4 lbs
I was concerned about my left thumb going into tonights training but it loosened up as evening progressed.
Evening Olympic Lifting Session:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Snatch (kg):
20 x 2 x 10 5xHang-snatch + 5xOH-squat
32 x 1 x 9 Hang-snatch + 3xSnatch +2xSnatch-pull + 3xSnatch-balance
36 x 1 x 10 3xSnatch +5xSnatch-balance + 2xSnatch-pull
40 x 1 x 12 3xSnatch +5xOH-squat + 2xSnatch-balance + 2xSnatch-pull
45 x 1 x 4 3xSnatch + Snatch-pull
50 x 1 x 4 3xSnatch + Snatch-pull
52 x 6 x 4 3xSnatch + Snatch-pull [80% 1RM]
Clean pulls (kg):
95 x 5 x 3
Reverse plank pull-ups:
BW x 5 x 10
It wasn't until the 4th set with 52kg that I was told just squat catch the snatch. Previously I had been splaying my legs wide to get under the bar. After the forceful cue, I was able to jump under the bar and catch it in the hole with my feet acceptably wider than my dead-lift stance. Before injuring my thumb I had duplicated this but it had been over three weeks since I had been able to repeat it. Next session I am going to start with snatches just to make I can duplicate the proper catch. I've adding OH-squats and snatch-balances with the lighter weights and both are improving. In particular I hit a mini-PR when I was finally able to correctly get under 40kg for snatch-balance double. Previously with anything over 32kg, I had been snatch grip pressing it out followed by an OH-squat .. that is not the exercise.
The clean pulls with 95kg presented some problems as I was pulling way too slowly during the deadlift. Once I was coaxed into "pull the darn thing .. its only a little heavier than your best clean" it went right up and the snatch pull was much more explosive.
The "reverse plank pull-up" is my own terminology. This is a good substitution for rows which Coach Fuller recommended for my touchy left shoulder. I'll try to describe it. A bar is place in a power rack so that it is a couple feet off the ground. Then I lay down on my back under the bar and with my arms extended upward and jump up a bit to grap hold of it. With my heels still touching the ground, I pull my self up so that my chest touches the bar, lower and repeat.
Total Volume: 10070 lbs
============================================================
==================================================================
Diet and Nutrition:
Goal: 182 lbs by April 2009
Thursday March 19, 2009
Current: 183 3/4 lbs
Friday, March 13, 2009
Week in Review
Just catching up on blogging .. I've been working very long hours
Thursday March 12, 2009
I'm toughing it out .. this is the fifth workout in six days .. a record I hope won't kill me.
Morning basement dungeon assistance lifts:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Russian Strength Routine Barbell Front Squats (lbs):
140 x 1 x 2
160 x 1 x 2
180 x 5 x 2 @ 80%
180 x 1 x 6
Evening Olympic lifting session:
Power Snatches (kg):
20 x 2 x 5 Muscle Snatch
20 x 2 x 5 OH Squat
20 x 1 x 5 Snatch Balance
32 x 5 x 5 Muscle Snatch
32 x 1 x 3 Snatch Balance
40 x 2 x 3 Power Snatch
52 x 1 x 3 Power Snatch
52 x 1 x 2 Power Snatch
48 x 2 x 2 Power Snatch
Power Cleans (kg):
60 x 1 x 3
65 x 4 x 3 [@ 75%]
70 x 1 x 3
75 x 1 x 2
80 x 1 x 2
60 x 1 x 3
Very difficult session. My right elbow would not lock out with the 52kg Power snatches so the coach had me drop back down to 48kg for my last two sets.
No energy left for any assistance lifts.
Total Volume: 11726lbs
Friday March 13, 2009
I've switching things up a bit to do my heavy squats the day before my Olympic lifting session essentially splitting the training into two shorter day sessions.
Morning basement dungeon assistance lifts:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Russian Strength Routine Barbell Back Squats (lbs):
150 x 1 x 2
170 x 1 x 2
190 x 1 x 2
205 x 5 x 2 @ 80%
205 x 1 x 6
I blasted through the last six sets in under six minutes .. doubles with this weight are no problem.
Tuesday March 17, 2009
Three days off after realizing how sore I was when I got a flat tire on the way to Saturday's Oly session. I bagged both weekend days and my Monday kettlebell workout to rest my sore body.
Morning basement dungeon assistance lifts:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Russian Strength Routine Barbell Front Squats (lbs):
140 x 1 x 4
160 x 1 x 4
180 x 5 x 4 @80%1RM
180 x 1 x 6
These were the toughest I have ever experienced. I thought the three days off would make them easier but to no avail. Heavy squats are tough that just how it is .. getting stronger is no cake walk but the gains from the struggle far outweigh the consequences of becoming a plugged in fool.
Evening Olympic Lifting Session:
C&J (kg):
20 x 1 x 5 Hang C&J
40 x 1 x 3 Hang C&J + 2xC&J
50 x 1 x 3 C&J
60 x 1 x 3 C&J
70 x 5 x 3 C&J
Military Press (lbs)
65 x 1 x 5
85 x 1 x 5
95 x 1 x 5
105 x 1 x 5
Barbell Walking Lunges (lbs)
45 x 1 x 10/10 Steps
65 x 1 x 10/10 Steps
95 x 1 x 10/10 Steps
Glute Ham Raise
BW x 3 x 5
Coach Fuller really pushed me on my last three sets of 70kg C&Js. He made me really fight to keep my hips down and to use my legs for the 1st pull. To do this, I'm back to looking upward with my eyes. On the plus side my jerks are getting much more consistent.
Total Volume: 14850 lbs
Wednesday March 18, 2009
By getting my heavy squats out of the way today I'm hoping tomorrow's Olympic lifting session will go a little better.
Late afternoon basement dungeon assistance lifts:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Russian Strength Routine Barbell Back Squats (lbs):
150 x 1 x 4
170 x 1 x 4
190 x 1 x 4
205 x 5 x 4 @80%1RM
205 x 1 x 6
These were more difficult than I thought they would be. I'm really focusing on pushing off from my whole foot avoiding at all cost going up on the balls of my feet as this puts tremendous strain on the knees. This seems to be working as my knees have never felt this good after heavy squatting.
============================================================
==================================================================
Diet and Nutrition:
Goal: 182 lbs by April 2009
Tuesday March 17, 2009
Current: 184 lbs
I spent too much time at the local sports pub watching the Big East Basketball Championship and the Sunday March Madness 65 team selection show .. consuming mass quantities of French Fries, salted peanuts with too many shots of Irish whiskey (pre-St Patricks Day celebration). I will lose it by getting back on the wagon as I have done numerous times before.
Wednesday March 18, 2009
Current: 183 lbs
One good day of compliance resulted in knocking off a pound .. I'll take it!
Thursday March 12, 2009
I'm toughing it out .. this is the fifth workout in six days .. a record I hope won't kill me.
Morning basement dungeon assistance lifts:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Russian Strength Routine Barbell Front Squats (lbs):
140 x 1 x 2
160 x 1 x 2
180 x 5 x 2 @ 80%
180 x 1 x 6
Evening Olympic lifting session:
Power Snatches (kg):
20 x 2 x 5 Muscle Snatch
20 x 2 x 5 OH Squat
20 x 1 x 5 Snatch Balance
32 x 5 x 5 Muscle Snatch
32 x 1 x 3 Snatch Balance
40 x 2 x 3 Power Snatch
52 x 1 x 3 Power Snatch
52 x 1 x 2 Power Snatch
48 x 2 x 2 Power Snatch
Power Cleans (kg):
60 x 1 x 3
65 x 4 x 3 [@ 75%]
70 x 1 x 3
75 x 1 x 2
80 x 1 x 2
60 x 1 x 3
Very difficult session. My right elbow would not lock out with the 52kg Power snatches so the coach had me drop back down to 48kg for my last two sets.
No energy left for any assistance lifts.
Total Volume: 11726lbs
Friday March 13, 2009
I've switching things up a bit to do my heavy squats the day before my Olympic lifting session essentially splitting the training into two shorter day sessions.
Morning basement dungeon assistance lifts:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Russian Strength Routine Barbell Back Squats (lbs):
150 x 1 x 2
170 x 1 x 2
190 x 1 x 2
205 x 5 x 2 @ 80%
205 x 1 x 6
I blasted through the last six sets in under six minutes .. doubles with this weight are no problem.
Tuesday March 17, 2009
Three days off after realizing how sore I was when I got a flat tire on the way to Saturday's Oly session. I bagged both weekend days and my Monday kettlebell workout to rest my sore body.
Morning basement dungeon assistance lifts:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Russian Strength Routine Barbell Front Squats (lbs):
140 x 1 x 4
160 x 1 x 4
180 x 5 x 4 @80%1RM
180 x 1 x 6
These were the toughest I have ever experienced. I thought the three days off would make them easier but to no avail. Heavy squats are tough that just how it is .. getting stronger is no cake walk but the gains from the struggle far outweigh the consequences of becoming a plugged in fool.
Evening Olympic Lifting Session:
C&J (kg):
20 x 1 x 5 Hang C&J
40 x 1 x 3 Hang C&J + 2xC&J
50 x 1 x 3 C&J
60 x 1 x 3 C&J
70 x 5 x 3 C&J
Military Press (lbs)
65 x 1 x 5
85 x 1 x 5
95 x 1 x 5
105 x 1 x 5
Barbell Walking Lunges (lbs)
45 x 1 x 10/10 Steps
65 x 1 x 10/10 Steps
95 x 1 x 10/10 Steps
Glute Ham Raise
BW x 3 x 5
Coach Fuller really pushed me on my last three sets of 70kg C&Js. He made me really fight to keep my hips down and to use my legs for the 1st pull. To do this, I'm back to looking upward with my eyes. On the plus side my jerks are getting much more consistent.
Total Volume: 14850 lbs
Wednesday March 18, 2009
By getting my heavy squats out of the way today I'm hoping tomorrow's Olympic lifting session will go a little better.
Late afternoon basement dungeon assistance lifts:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Russian Strength Routine Barbell Back Squats (lbs):
150 x 1 x 4
170 x 1 x 4
190 x 1 x 4
205 x 5 x 4 @80%1RM
205 x 1 x 6
These were more difficult than I thought they would be. I'm really focusing on pushing off from my whole foot avoiding at all cost going up on the balls of my feet as this puts tremendous strain on the knees. This seems to be working as my knees have never felt this good after heavy squatting.
============================================================
==================================================================
Diet and Nutrition:
Goal: 182 lbs by April 2009
Tuesday March 17, 2009
Current: 184 lbs
I spent too much time at the local sports pub watching the Big East Basketball Championship and the Sunday March Madness 65 team selection show .. consuming mass quantities of French Fries, salted peanuts with too many shots of Irish whiskey (pre-St Patricks Day celebration). I will lose it by getting back on the wagon as I have done numerous times before.
Wednesday March 18, 2009
Current: 183 lbs
One good day of compliance resulted in knocking off a pound .. I'll take it!
Tuesday, March 10, 2009
Back to snatching proper
Monday March 9, 2009
I avoided any pressing work the kettlbells today to rest my shoulders after the heavy C&J session yesterday.
Morning Kettlebell Session:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
24kg x 1 x 2/2 TGU
Double 24kg x 10 x 10 Swings @1:30
24kg Snatch:
1 4-Rung ladder
2 x 10/10
1 x 15/15, 5/5
Total Volume: 15900 lbs
Tuesday March 10, 2009
At the evening Olympic lifting session, Coach Yasha Kahn brought in a wrist strap that he thought might be more effective than the one I had been using. He was right as apparently keep my wrist supported enough to take pressure off my sore left thumb thus allowing me to snatch proper.
Morning basement dungeon assistance lifts:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Russian Strength Routine Barbell Back Squats (lbs):
155 x 1 x 3
175 x 1 x 3
205 x 5 x 3 @ 80%
205 x 1 x 6
Evening Olympic Lifting session:
Snatch (kg)
20 x 2 x 5 Clean-Grip Hand Snatch
20 x 2 x 5 Clean-Grip OH Squat
20 x 1 x 5 Snatch Balance
32 x 1 x 6 Snatch + 5 x Snatch Balance
32 x 1 x 10 Snatch + Hang Snatch + 3 x Snatch Balance + 5 x OH Squat
35 x 1 x 4 Snatch Balance
35 x 1 x 3 Hang Snatch + 2 x Snatch
40 x 1 x 6 Snatch + 5 x OH Squat
40 x 2 x 4 Snatch + 3 x Snatch Balance
45 x 1 x 6 Snatch + 5 x OH Squat (PR)
45 x 1 x 5 Snatch + Snatch Balance + 3 x OH Squat
52 x 1 x 4 Snatch + 2 x OH Squat (PR)
52 x 1 x 3 Snatch
56 x 1 x 2 Snatch
60 x 1 x 3 Snatch 1st rep a miss
Snatch Pulls (kg):
75 x 4 x 3
81 x 1 x 3
86 x 3 x 3
70 x 2 x 3
Thumbless Tactical Grip Pullups
BW x 7 x 4
Although I was able to snatch proper with the borrowed wrist strap, my form is quite a bit off. Even though I did do a double with 60kg, my legs were far too wide and I didn't feel quite getting under it .. no problem as I can now work on these issues next session. On the plus side, I saw some improvement on my snatch balance with 40kg and my OH squats with 45 and 52. Also Coach Fuller worked with my on my snatch pulls and I ended with some solid ones with 86kg. With the heavier weight I had to really work hard on the 1st pull, keeping on heels, extending the knees back and keeping my hips down .. so much more difficult than a power-lift dead-lift where there is much greater use of the lower back.
Total Volume: 16600 lbs
============================================================
===================================================================
Diet and Nutrition:
Goal: 182 lbs by April 2009
Tuesday March 10 2009
Current: 182 lbs
It only took two days of almost 100% Precision Nutrition to drop the 1 3/4 lbs I gained over the weekend from over-indulging. Due to the volume of Oly lifts last night I had a second dinner to offset the extreme hunger I experienced a few hours later after this session.
I avoided any pressing work the kettlbells today to rest my shoulders after the heavy C&J session yesterday.
Morning Kettlebell Session:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
24kg x 1 x 2/2 TGU
Double 24kg x 10 x 10 Swings @1:30
24kg Snatch:
1 4-Rung ladder
2 x 10/10
1 x 15/15, 5/5
Total Volume: 15900 lbs
Tuesday March 10, 2009
At the evening Olympic lifting session, Coach Yasha Kahn brought in a wrist strap that he thought might be more effective than the one I had been using. He was right as apparently keep my wrist supported enough to take pressure off my sore left thumb thus allowing me to snatch proper.
Morning basement dungeon assistance lifts:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Russian Strength Routine Barbell Back Squats (lbs):
155 x 1 x 3
175 x 1 x 3
205 x 5 x 3 @ 80%
205 x 1 x 6
Evening Olympic Lifting session:
Snatch (kg)
20 x 2 x 5 Clean-Grip Hand Snatch
20 x 2 x 5 Clean-Grip OH Squat
20 x 1 x 5 Snatch Balance
32 x 1 x 6 Snatch + 5 x Snatch Balance
32 x 1 x 10 Snatch + Hang Snatch + 3 x Snatch Balance + 5 x OH Squat
35 x 1 x 4 Snatch Balance
35 x 1 x 3 Hang Snatch + 2 x Snatch
40 x 1 x 6 Snatch + 5 x OH Squat
40 x 2 x 4 Snatch + 3 x Snatch Balance
45 x 1 x 6 Snatch + 5 x OH Squat (PR)
45 x 1 x 5 Snatch + Snatch Balance + 3 x OH Squat
52 x 1 x 4 Snatch + 2 x OH Squat (PR)
52 x 1 x 3 Snatch
56 x 1 x 2 Snatch
60 x 1 x 3 Snatch 1st rep a miss
Snatch Pulls (kg):
75 x 4 x 3
81 x 1 x 3
86 x 3 x 3
70 x 2 x 3
Thumbless Tactical Grip Pullups
BW x 7 x 4
Although I was able to snatch proper with the borrowed wrist strap, my form is quite a bit off. Even though I did do a double with 60kg, my legs were far too wide and I didn't feel quite getting under it .. no problem as I can now work on these issues next session. On the plus side, I saw some improvement on my snatch balance with 40kg and my OH squats with 45 and 52. Also Coach Fuller worked with my on my snatch pulls and I ended with some solid ones with 86kg. With the heavier weight I had to really work hard on the 1st pull, keeping on heels, extending the knees back and keeping my hips down .. so much more difficult than a power-lift dead-lift where there is much greater use of the lower back.
Total Volume: 16600 lbs
============================================================
===================================================================
Diet and Nutrition:
Goal: 182 lbs by April 2009
Tuesday March 10 2009
Current: 182 lbs
It only took two days of almost 100% Precision Nutrition to drop the 1 3/4 lbs I gained over the weekend from over-indulging. Due to the volume of Oly lifts last night I had a second dinner to offset the extreme hunger I experienced a few hours later after this session.
Sunday, March 8, 2009
BW+ C&J PR
Sunday March 8, 2009
Feeling very rested and very little soreness, after doing my front squats at home, I decided to lift at the club today .. I usually take Sunday off.
Morning basement dungeon assistance lifts:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Russian Strength Routine Barbell Front Squats (lbs):
135 x 1 x 3
160 x 1 x 3
180 x 5 x 3 @ 80%
180 x 1 x 5
Late morning Olympic lifting session:
Clean-grip Snatches (kg):
20 x 2 x 5 Hang Snatch
20 x 2 x 5 OH Squat
32 x 1 x 6 Snatch + 5xOH Squat
35 x 1 x 1 Wide grip snatch
35 x 1 x 5 OH Squat
40 x 2 x 2 Snatch
40 x 2 x 5 OH Squat
45 x 1 x 2 Snatch
45 x 1 x 3 OH Squat (PR)
45 x 1 x 3 Snatch Pull
Clean and Jerk (kg)
50 x 1 x 3 2xHang-Power-Clean-and-Jerk + C&J
55 x 1 x 3 Hang-Power-Clean-and-Jerk + 2xC&J
60 x 1 x 3 Hang-Power-Clean-and-Jerk + 2xC&J
65 x 1 x 3 Power-Clean-and-Jerk
70 x 1 x 3 Power-Clean-and-Jerk
75 x 1 x 2 Power-Clean-and-Jerk
80 x 1 x 1 Power-Clean-and-Jerk
85 x 1 x 1 Power-Clean and missed Jerk
85 x 1 x 1 Power-Clean-and-Jerk (PR)
85 x 2 x 1 Squat-Clean-and-Jerk (PR)
Tactical Grip Pull-ups:
BW x 5 x 4
I did test a normal wide-grip snatch today with 35kg and although it was a solid lift, it did cause pain in my left thumb. As a result, worked again on clean-grip (close-grip) snatches .. which are extremely difficult for me. One of the experienced lifter, John Feinman, was very helpful in correcting my pull off the floor .. instead of extending my knees backward I was extending to the sides. Also instead of leading with my head and shoulders, he corrected that by having me lead with my hips on the 2nd pull. Clean-grip OH squats are considerably more demanding than snatch-grip ones as there is much more flexibility required in the shoulder girdle and hips. As a result I was very pleased to do a triple with 45kg.
Of late I have been very extremely fortunate that Coach Matthew Delaney, a very serious 77kg lifter himself, (I watched him snatch 110kg for a PR a few weeks ago .. pretty amazing!), has been able to provide some coaching to me resulting in nice improvements to pull off the floor and my jerk. I've had the privilege of watching Coach Delaney train quite a few of his clients over the last five months .. and have watched all of them make tremendous strides in their strength and conditioning in a very short time. In particular, when he works the Olympic lifts with his clients, I always try to listen and pick up as much as possible from his coaching cues.
The key coaching cues he has recently given me for my jerk are:
After working up to solid double power clean and jerk with 75kg (93% 1RM) , a PR for a double, I knew I had to go heavier while feeling so good. I then power-clean and jerked 80kg for a PR (a few weeks ago I squat cleaned and jerked it). Not wanting to stop I first missed the jerk with 85kg when I waited too long after sloppy power clean. I tried again with a much better power clean and with Coach Delaney's coaxing this time it went right up with it for a PR. I then tried squat clean and jerking it and did two more singles with it. This is a nice PR as it represents the first time I performed a C&J over my BW (83kg). Again a big thanks to Coach Delaney for his help!
============================================================
===================================================================
Diet and Nutrition:
Goal: 182 lbs by April 2009
Sunday March 8 2009
Current: 183 3/4 lbs
Yesterday, I completely let things slide when we were up north enjoying the great warm weather. Below is list of the crimes committed:
Feeling very rested and very little soreness, after doing my front squats at home, I decided to lift at the club today .. I usually take Sunday off.
Morning basement dungeon assistance lifts:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Russian Strength Routine Barbell Front Squats (lbs):
135 x 1 x 3
160 x 1 x 3
180 x 5 x 3 @ 80%
180 x 1 x 5
Late morning Olympic lifting session:
Clean-grip Snatches (kg):
20 x 2 x 5 Hang Snatch
20 x 2 x 5 OH Squat
32 x 1 x 6 Snatch + 5xOH Squat
35 x 1 x 1 Wide grip snatch
35 x 1 x 5 OH Squat
40 x 2 x 2 Snatch
40 x 2 x 5 OH Squat
45 x 1 x 2 Snatch
45 x 1 x 3 OH Squat (PR)
45 x 1 x 3 Snatch Pull
Clean and Jerk (kg)
50 x 1 x 3 2xHang-Power-Clean-and-Jerk + C&J
55 x 1 x 3 Hang-Power-Clean-and-Jerk + 2xC&J
60 x 1 x 3 Hang-Power-Clean-and-Jerk + 2xC&J
65 x 1 x 3 Power-Clean-and-Jerk
70 x 1 x 3 Power-Clean-and-Jerk
75 x 1 x 2 Power-Clean-and-Jerk
80 x 1 x 1 Power-Clean-and-Jerk
85 x 1 x 1 Power-Clean and missed Jerk
85 x 1 x 1 Power-Clean-and-Jerk (PR)
85 x 2 x 1 Squat-Clean-and-Jerk (PR)
Tactical Grip Pull-ups:
BW x 5 x 4
I did test a normal wide-grip snatch today with 35kg and although it was a solid lift, it did cause pain in my left thumb. As a result, worked again on clean-grip (close-grip) snatches .. which are extremely difficult for me. One of the experienced lifter, John Feinman, was very helpful in correcting my pull off the floor .. instead of extending my knees backward I was extending to the sides. Also instead of leading with my head and shoulders, he corrected that by having me lead with my hips on the 2nd pull. Clean-grip OH squats are considerably more demanding than snatch-grip ones as there is much more flexibility required in the shoulder girdle and hips. As a result I was very pleased to do a triple with 45kg.
Of late I have been very extremely fortunate that Coach Matthew Delaney, a very serious 77kg lifter himself, (I watched him snatch 110kg for a PR a few weeks ago .. pretty amazing!), has been able to provide some coaching to me resulting in nice improvements to pull off the floor and my jerk. I've had the privilege of watching Coach Delaney train quite a few of his clients over the last five months .. and have watched all of them make tremendous strides in their strength and conditioning in a very short time. In particular, when he works the Olympic lifts with his clients, I always try to listen and pick up as much as possible from his coaching cues.
The key coaching cues he has recently given me for my jerk are:
- make the dip much shorter
- do not pause at the bottom of dip (I had been napping there!)
- quickly reverse direction at the dip bottom and use my hips on the drive upward much more explosively
After working up to solid double power clean and jerk with 75kg (93% 1RM) , a PR for a double, I knew I had to go heavier while feeling so good. I then power-clean and jerked 80kg for a PR (a few weeks ago I squat cleaned and jerked it). Not wanting to stop I first missed the jerk with 85kg when I waited too long after sloppy power clean. I tried again with a much better power clean and with Coach Delaney's coaxing this time it went right up with it for a PR. I then tried squat clean and jerking it and did two more singles with it. This is a nice PR as it represents the first time I performed a C&J over my BW (83kg). Again a big thanks to Coach Delaney for his help!
============================================================
===================================================================
Diet and Nutrition:
Goal: 182 lbs by April 2009
Sunday March 8 2009
Current: 183 3/4 lbs
Yesterday, I completely let things slide when we were up north enjoying the great warm weather. Below is list of the crimes committed:
- fried Buffalo chicken wings with blue-cheese dressing
- extra crispy sweet potato fries,
- one small hotdog ($.25 each .. a specialty up in Newburyport)
- one large chocolate champaign truffle
- half a Duncan Doughnut triple chocolate muffin
Saturday, March 7, 2009
Clean Grip Snatches and OH Squats
Saturday March 7, 2009
Today my s.o. and I planned to go up north to enjoy our first 60 degF day since last fall. Its been a rough winter and today was well-earned. In order to be ready to hit the road by 1pm, I did my back squats early in the morning. I blasted though my Oly session at the club and made it back in time to enjoy a beautiful day walking along the beach.
Wanting to work on my snatches without my thumb presenting problems, I decided to go with clean grip (close grip) light weight snatches. These were very tough even with light weights.
Morning basement dungeon assistance lifts:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Russian Strength Routine Barbell Back Squats (lbs):
155 x 1 x 2
175 x 1 x 2
205 x 5 x 2 @ 80%
205 x 1 x 5
Late morning Olympic lifting session:
Clean-grip Snatches (kg):
20 x 1 x 5 Hang Snatch
20 x 1 x 10 OH Squat
34 x 1 x 3 Hang Snatch
34 x 2 x 6 Snatch + 5xOH squat
34 x 1 x 3 Snatch
40 x 2 x 3 Snatch
40 x 1 x 5 OH Squat
C&J (kg)
40 x 1 x 3
50x 1 x 3
70 x 3 x 2
72 x 1 x 2
Total Volume: 8540 lbs
============================================================
===================================================================
Diet and Nutrition:
Goal: 182 lbs by April 2009
Saturday March 7 2009
Current: 182 lbs
Today my s.o. and I planned to go up north to enjoy our first 60 degF day since last fall. Its been a rough winter and today was well-earned. In order to be ready to hit the road by 1pm, I did my back squats early in the morning. I blasted though my Oly session at the club and made it back in time to enjoy a beautiful day walking along the beach.
Wanting to work on my snatches without my thumb presenting problems, I decided to go with clean grip (close grip) light weight snatches. These were very tough even with light weights.
Morning basement dungeon assistance lifts:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Russian Strength Routine Barbell Back Squats (lbs):
155 x 1 x 2
175 x 1 x 2
205 x 5 x 2 @ 80%
205 x 1 x 5
Late morning Olympic lifting session:
Clean-grip Snatches (kg):
20 x 1 x 5 Hang Snatch
20 x 1 x 10 OH Squat
34 x 1 x 3 Hang Snatch
34 x 2 x 6 Snatch + 5xOH squat
34 x 1 x 3 Snatch
40 x 2 x 3 Snatch
40 x 1 x 5 OH Squat
C&J (kg)
40 x 1 x 3
50x 1 x 3
70 x 3 x 2
72 x 1 x 2
Total Volume: 8540 lbs
============================================================
===================================================================
Diet and Nutrition:
Goal: 182 lbs by April 2009
Saturday March 7 2009
Current: 182 lbs
Thursday, March 5, 2009
Hang Power Clean Progress
Thursday March 5, 2009
I am still nursing my left thumb and have too stay away from snatch grip OH work. No problem as it has allowed me to focus on my cleans.
Evening Olympic Lifting Session:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Cleans and their variations (kg):
20 x 2 x 5 Hang Power Clean
20 x 2 x 5 Clean-Grip OH Squats
40 x 1 x 5 Hang Power Clean
50 x 1 x 5 Hang Power Clean
60 x 1 x 5 Hang Power Clean
65 x 1 x 5 Hang Power Clean @ 80%
70 x 1 x 3 Hang Power Clean
75 x 1 x 2 Hang Power Clean (PR)
60 x 4 x 5 Clean @ 70%
60 x 1 x 2 C&J
80 x 3 x 5 Clean Pull @ 95%
90 x 1 x 3 Clean Pull
100 x 1 x 2 Clean Pull
Back Squat (kg)
70 x 1 x 5
90 x 1 x 5
100 x 1 x 3 (PR)
I had a nice breakthrough on my Hang Power Cleans. The first two work sets I was catching the bar below the deltoids and not putting my hips back. The latter can cause lower back issues so I was keen on correcting that first. I first tried thrusting my hips back on the catch; it was a little better but still the catch was a bit low. Then I remembered Coach Yasha Kahn's cue from a few weeks ago regarding to "whip those elbows up". This immediately solved both problems and even allowed me to extend more during the pull as I now had adequate time to get under from the whipping action. The more I lift the more I understand that this is truly is a power sport .. maximizing force generation in the shortest amount of time. My last set of five reps with 65kg felt so easy I so I went up a bit. First a triple with 70kg and then a double with 75kg. There was no difference between 70 and 65. The first rep with 75 I was a little off balance and the catch was a little low. With more focus, the second rep was much better.
After all the hang power cleans, I was surprised that I remembered how to squat clean. The sets with 60kg felt smooth and fast.
Coach Theresa was a big help with my clean pulls. With thirteen years of lifting experience herself, she doesn't miss a thing. At first I was only pulling with my arms .. a big no-n0. Then as I began to pull correctly, my hips starting coming up too soon during my first pull from the floor. This is a very common and re-occuring problem that I can effectively handle by looking upward as pull off the ground. Once this was corrected she told me to really extend more by jumping and pulling with my traps at the same time. I did this okay for a few reps but my then my hips started coming up too soon again. Eventually I put it all together for some solid pulls. I went up a bit in weight to see if my form would hold. With respect to my pulls with a 100kg, Coach Theresa told me my hips did come up a bit soon but that the pulls were explosive.
I did a little work with my back squats and was trying for a set of five reps with 100kg but had to ditch it when I got stuck in the hole on my forth rep .. still a PR however.
Total Volume: 13000 lbs
Friday March 6, 2009
Morning basement dungeon assistance lifts:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Russian Strength Routing Barbell Front Squats (lbs):
145 x 1 x 2
160 x 1 x 2
175 x 1 x 2
180 x 6 x 2 (80% 1RM)
These additional lifts are necessary to maintain my leg strength and are consistent with Coach Fuller's directive: Light on the Oly lifts to work on technique; heavy on the assistance lifts to work on strength. Once again the most difficult set was with 145. I kept the pace brisk finishing the 6 work sets in under 8 minutes.
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Diet and Nutrition:
Goal: 182 lbs by April 2009
Thursday March 5 2009
Current: 182 lbs
Another 100% Precision Nutrition day of compliance and back to maintaining my goal.
Friday March 6 2009
Current: 182 3/4 lbs
Although it was another day of 100% Precision Nutrition compliance, I was extremely hungry after last nights session and had to additional late evening meal .. hence the extra 3/4 pound.
Tuesday, March 3, 2009
some olympic lifting and "huling" training .. while easy on the thumb
Below is a quick summary of my training since Sunday. Work demands have dramatically increased within the last few weeks resulting in a cut back on quality blogging:
Thanks to google's advance search function, I finally found out how the Chinese say and write kettlebell .. they were located on a few Chinese Fitness Products company websites. If my entry is accepted it should be available within a week or so in the MDGB Chinese-English On-line Dictionary.
Simplified Characters: 壶铃
Traditional Characters: 壺鈴
Hanyu Pinyin Romanization: huling
Mandarin Pronouncation: "who? ling?"
It literally means "pot-bell".
Sunday February 1, 2009
My left thumb was still very sore .. more contrast baths and Ibuprofen. No OH work.
Late Afternoon Assistance Lifts:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Barbell Front Squats [Russian Strength Routine] (lbs)
135 x 1 x 2
155 x 1 x 2
175 x 6 x 2
These were pretty solid.
Total Volume: 2680 lbs
Tuesday March 3, 2009
My thumb felt much better after two contrast baths today. I tried a little OH snatch work with just the bar but still too much pain. No problem with clean grip OH squats and jerks.
Evening Oly Session:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
C&J (kg)
20 x 2 x 5 Hang C&J
20 x 1 x 5 Clean Grip OH Squat
20 x 1 x 5 Jerk
40 x 1 x 4 Clean-Pull + 3xC&J
50 x 1 x 4 Clean-Pull + 3xC&J
55 x 1 x 4 Clean-Pull + 3xC&J
60 x 6 x 4 Clean-Pull + 3xC&J
Barbell Front Squats [Russian Strength Routine] (lbs)
135 x 1 x 5
160 x 1 x 5
177 x 6 x 5
Tactical Grip Pullups
BW x 6 x 4
Platform Jump-ups (30")
4 x 2
The Front squats where the most demanding yet especially after all the squat clean and jerk work. The pullups seemed to nicely complement the jerk work.
Total Volume: 12100 lbs
Wednesday March 4, 2009
After some broomstick work I felt so good after last night I decided some broomstick and kettlebell work are in order.
Morning Kettlebell Session:
Broomstick x 1 x 10 Clean grip OH squat
Broomstick x 1 x 10 Snatch Balance
Broomstick x 1 x 5 Hang Snatch
Double 24kg x 10 x 10 Swings @1:30
Total Volume: 10500 lbs
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===================================================================
Diet and Nutrition:
Goal: 182 lbs by April 2009
Wednesday March 4, 2009
Current: 182 1/2 lbs
I splurged over the weekend going out for both Chinese and Indian food. By Monday morning I was up to 184 1/2 .. no problem .. after two days of close to 100% Precision Nutrition compliance (yesterday I had a 2 oz of dark chocolate .. incredibly tasty stuff), most of it is gone.
Thanks to google's advance search function, I finally found out how the Chinese say and write kettlebell .. they were located on a few Chinese Fitness Products company websites. If my entry is accepted it should be available within a week or so in the MDGB Chinese-English On-line Dictionary.
Simplified Characters: 壶铃
Traditional Characters: 壺鈴
Hanyu Pinyin Romanization: huling
Mandarin Pronouncation: "who? ling?"
It literally means "pot-bell".
Sunday February 1, 2009
My left thumb was still very sore .. more contrast baths and Ibuprofen. No OH work.
Late Afternoon Assistance Lifts:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Barbell Front Squats [Russian Strength Routine] (lbs)
135 x 1 x 2
155 x 1 x 2
175 x 6 x 2
These were pretty solid.
Total Volume: 2680 lbs
Tuesday March 3, 2009
My thumb felt much better after two contrast baths today. I tried a little OH snatch work with just the bar but still too much pain. No problem with clean grip OH squats and jerks.
Evening Oly Session:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
C&J (kg)
20 x 2 x 5 Hang C&J
20 x 1 x 5 Clean Grip OH Squat
20 x 1 x 5 Jerk
40 x 1 x 4 Clean-Pull + 3xC&J
50 x 1 x 4 Clean-Pull + 3xC&J
55 x 1 x 4 Clean-Pull + 3xC&J
60 x 6 x 4 Clean-Pull + 3xC&J
Barbell Front Squats [Russian Strength Routine] (lbs)
135 x 1 x 5
160 x 1 x 5
177 x 6 x 5
Tactical Grip Pullups
BW x 6 x 4
Platform Jump-ups (30")
4 x 2
The Front squats where the most demanding yet especially after all the squat clean and jerk work. The pullups seemed to nicely complement the jerk work.
Total Volume: 12100 lbs
Wednesday March 4, 2009
After some broomstick work I felt so good after last night I decided some broomstick and kettlebell work are in order.
Morning Kettlebell Session:
Broomstick x 1 x 10 Clean grip OH squat
Broomstick x 1 x 10 Snatch Balance
Broomstick x 1 x 5 Hang Snatch
Double 24kg x 10 x 10 Swings @1:30
Total Volume: 10500 lbs
=============================================================
===================================================================
Diet and Nutrition:
Goal: 182 lbs by April 2009
Wednesday March 4, 2009
Current: 182 1/2 lbs
I splurged over the weekend going out for both Chinese and Indian food. By Monday morning I was up to 184 1/2 .. no problem .. after two days of close to 100% Precision Nutrition compliance (yesterday I had a 2 oz of dark chocolate .. incredibly tasty stuff), most of it is gone.
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