Saturday May 30, 2009
Last night at around 2am in the morning I woke up with pain in both shoulders, right knee, and both elbows. I eventually fell back asleep and woke up around 6am again with the same pains. Again I as able to get back to sleep. Both times when waking up in pain I was aghast as to what was going on .. I also thought, "Oh boy, there goes today's Olympic lifting session at the club." When I finally got up at 8am, all the pain was gone except for my right shoulder which has bothering me now for a few weeks. But even this was only mild compared to earlier in the morning. Then it finally dawned on me as to what the heck happened.
The previous evening I met up with eight friends at local watering hole for a reunion .. we all spend long hours working and bonding together at the same startup company almost eight years ago. We ordered beer, wine and three large orders of nachos with the works .. I gorged myself and consumed an entire platter myself with all the sour cream and cheese, olives etc.
This stuff is just plain no dang good. The massive dose of high fructose corn syrup reeked havoc on my joints inducing the painful episodes I experienced last night. I have been eating fairly clean for the last couple of years and this jolt of garbage was just too much on my system. I hope I remember this incident so that at the next reunion I opt to order a piece of grilled chicken with steamed veggies instead.
Early afternoon Olympic lifting session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
20 x 3 x 5 hang-snatch, snatch-balance
40 x 3 x 3 hang-snatch
40 x 1 x 4 hang-snatch + 3 snatch-balance
45 x 1 x 3 hang-snatch +2 snatch
50 x 2 x 2 hang-snatch, snatch
55 x 2 x 2 snatch
57 x 2 x 2 snatch , 1 miss (85%)
60 x 2 x 1 snatch (90%)
Front Squat (kg):
60 x 1 x 5
70 x 1 x 3
80 x 1 x 3
90 x 2 x 2
95 x 1 x 2
100 x 1 x 2
100 x 1 x 1 miss
100 x 1 x 2
105 x 1 x 1
We had a large lifting crew today and the coaches were busy with assisting other lifters. As a result, I asked my unofficial training partner, Jason Edmonds, to critique my hang-snatch and he obliged.
Jason and I started at the same time back last October and both of us are progressing very slowly but steadily with our snatch form. Although both of us have a long way to go towards producing a consistent powerful, fast squat snatch, we both are developing an eye to for what it should look like and want to avoid.
As a result, Jason provided extremely good feedback. Specifically when in the hang position, my knees were bent as opposed to being vertical. As a result, my hamstrings and gluts were not loaded before jumping. Consequently, when I jumped my knees extended first and pushed off my toes with almost no power. Since the weight was relatively light I still completed the full squat snatch but there was no power. On the other hand, when snatching from the floor, my knees extended vertically before pulling and the lift was much smoother. Another very useful comment was to try and remain on my feet without a big stomp when repositioning my feet when receiveing the bar in the squat stance.
I went a little heavier than lately to see if I could maintain good form. Although I made 3 out of 4 with 57kg and both singles with 60kg, my arms were not loose. According to Coach Fuller the arms should react to the bar movement and not constrain it, hence the cue "loose arms!". The arms should only be used when pulling oneself under the bar AFTER fully extending. Recently, I took note of a youtube Tommy Kono videos, where he explains that the arms should bend when extending to allow the bar to continue to rise vertically .. there should be no straight arm looping motion to swing the bar overhead. This is a toughy for me .. vigilance is required.
I went heavy on my front squats and was able to perform two sets of doubles with 100kg, a PR of sorts. I restarted my second set after badly missing the first rep when I tried to rush it .. I got stuck in the hole with no elasticity and has to ditch the bar. Coach Fuller correctly got on case and had me slow down and get set for each rep .. my second set of doubles was better than my first. I ended with a very very tough single with 105kg .. it seemed to take forever to grind back up to vertical position. One the new areas Coach Fuller wants me to work on is to lower the bar under control on the way down and explode on the way up. If done correclty this will help my clean recovery and leave me with more energy to jerk a heavy weight.
Saturday, May 30, 2009
Friday, May 29, 2009
Back to Full Load
Thursday May 28, 2009
My right shoulder was a still a little sore going into this session but it proved to be no trouble. This was an immense improvement over Tuesday night where even the bar felt very heavy. No PRs .. just a solid session with a focus on technique.
Evening Olympic lifting session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
20 x 5 x 5 OHS, hang-snatch, snatch-balance, snatch
32 x 3 x 4 snatch,snatch-balance
40 x 1 x 6 snatch, snatch-balance
45 x 1 x 4 snatch
50 x 1 x 3 snatch
50 x 1 x 2 snatch
55 x 1 x 2 snatch 1 miss
57 x 1 x 1 snatch
Clean & Jerk (kg):
40 x 1 x 3
50 x 1 x 3
60 x 1 x 2
65 x 1 x 2
72 x 5 x 2 (80%)
Clean Pulls (kg):
90 x 1 x 2
95 x 5 x 2
Front Squat (kg):
70 x 1 x 2
80 x 1 x 2
90 x 5 x 2 (90%)
I hit a larger percentage of decent squat snatches tonight than usual. I am working hard to keep over the bar. I still have a tendency to pull too early .. when I'm patient the bar usually flies up. I'm not concerned that my heaviest snatch was still 9kg from my PR at Myles-Ahead.
The c&j work sets were very demanding and the second jerk of each sets double was not as crisp as the first. However, I was pleased that my shoulder didn't complain.
For the clean pulls, I was able to keep my back angle constant coming off the floor but the pulls never felt strong. Coach Reno noticed I was pulling backward with my arms and he worked with me to jump straight up. I am going to do some pulls off the high blocks in basement gym to get back the feel of these.
Finally, the five sets of front squat doubles with 90kg where very deep and in good form .. several of the coaches and lifters commented that they looked very good. Coach Fuller believes once I can work up to fives sets of doubles with 100kg I will be cleaning that and a few kilos more .. I believe him.
My right shoulder was a still a little sore going into this session but it proved to be no trouble. This was an immense improvement over Tuesday night where even the bar felt very heavy. No PRs .. just a solid session with a focus on technique.
Evening Olympic lifting session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
20 x 5 x 5 OHS, hang-snatch, snatch-balance, snatch
32 x 3 x 4 snatch,snatch-balance
40 x 1 x 6 snatch, snatch-balance
45 x 1 x 4 snatch
50 x 1 x 3 snatch
50 x 1 x 2 snatch
55 x 1 x 2 snatch 1 miss
57 x 1 x 1 snatch
Clean & Jerk (kg):
40 x 1 x 3
50 x 1 x 3
60 x 1 x 2
65 x 1 x 2
72 x 5 x 2 (80%)
Clean Pulls (kg):
90 x 1 x 2
95 x 5 x 2
Front Squat (kg):
70 x 1 x 2
80 x 1 x 2
90 x 5 x 2 (90%)
I hit a larger percentage of decent squat snatches tonight than usual. I am working hard to keep over the bar. I still have a tendency to pull too early .. when I'm patient the bar usually flies up. I'm not concerned that my heaviest snatch was still 9kg from my PR at Myles-Ahead.
The c&j work sets were very demanding and the second jerk of each sets double was not as crisp as the first. However, I was pleased that my shoulder didn't complain.
For the clean pulls, I was able to keep my back angle constant coming off the floor but the pulls never felt strong. Coach Reno noticed I was pulling backward with my arms and he worked with me to jump straight up. I am going to do some pulls off the high blocks in basement gym to get back the feel of these.
Finally, the five sets of front squat doubles with 90kg where very deep and in good form .. several of the coaches and lifters commented that they looked very good. Coach Fuller believes once I can work up to fives sets of doubles with 100kg I will be cleaning that and a few kilos more .. I believe him.
Wednesday, May 27, 2009
A Tweaked Shoulder and Week Summary
A very, very busy week at work together with a lot of neglected lawn work I finally took care did not leave much time for blogging. Also after Monday's kettlebell session, my right shoulder was a little sore. As a result I skipped Olympic lifting sessions for entire week. Although I could have probably only skipped two sessions, I took the entire week off knowing from the past my body needs more rest than I want to admit. I also preach this to my faithful kettlebell clients and am obligated to follow my own advice.
Monday May 18, 2009
Morning Basement Dungeon Assistance Lifts:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
BW x 1 x 5 Ab wheel roll-out on knees, 5 sec hold, roll back
Snatch of blocks (lb)
45 x 2 x 5
65 x 2 x 3
95 x 1 x 4
115 x 1 x 2
Kettlebell
32kg x 1 x 2-Rung TGU ladder left/right
32kg x 2 x 10/10 One-hand swing
24kg MaxVO2 Snatch :15/:15, 8reps/set
Total 12, 6, 2 = 20 sets
I really pushed it with the heavy 32kg one hand swings and the MaxVo2 snatches. Not surprisingly, my reward was a sore right shoulder.
Tuesday May 19, 2009
Evening Olympic lifting session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg)
20 x 5 x 5 OHS, Hang-snatch, Snatch-balance
32 x 4 x 4 Snatch, Snatch-balance
40 x 2 x 6 Snatch, Snatch-balance, OHS
40 x 1 x 4 Snatch, Snatch-balance
45 x 1 x 4 Snatch
50 x 1 x 3 Snatch, Snatch-balance, snatch
Cleans (kg)
50 x 1 x 3
60 x 1 x 3
70 x 6 x 3 (80%)
Back Squat (lbs)
45 x 1 x 5
135 x 1 x 3
185 x 1 x 3
205 x 1 x 3
215 x 3 x 3 (80%)
185 x 3 x 3
205 x 1 x 3
I just was sharp during this session as my right shoulder continued to bother me. It was here that I decided a week of rest from Olympic lifting was in order.
Monday May 25, 2009
My shoulder was definitely feeling better but I stayed away from overhead work to be conservative. This little session was just the right.
Basement Dungeon Kettlebell Session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Kettlebell SuperSet:
Tuesday May 26, 2009
I forgot that after taking a week off, the weights would seem exceptionally heavy. As a result I keep the session on the light to moderate side.
Evening Olympic lifting session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
OHS (kg)
40 x 1 x 5
42 x 1 x 5
50 x 1 x 4
55 x 1 x 3
60 x 1 x 1
Snatch (kg)
40 x 2 x 3
45 x 4 x 3 3 misses
Front Squat (lbs)
45 x 1 x 5
95 x 1 x 5
135 x 1 x 3
155 x 1 x 3
175 x 6 x 2 (78%)
The snatches were extremely difficult and I stopped early knowing practicing poor form was not a good idea. I finished with front squats which took immense concentration.
Monday May 18, 2009
Morning Basement Dungeon Assistance Lifts:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
BW x 1 x 5 Ab wheel roll-out on knees, 5 sec hold, roll back
Snatch of blocks (lb)
45 x 2 x 5
65 x 2 x 3
95 x 1 x 4
115 x 1 x 2
Kettlebell
32kg x 1 x 2-Rung TGU ladder left/right
32kg x 2 x 10/10 One-hand swing
24kg MaxVO2 Snatch :15/:15, 8reps/set
Total 12, 6, 2 = 20 sets
I really pushed it with the heavy 32kg one hand swings and the MaxVo2 snatches. Not surprisingly, my reward was a sore right shoulder.
Tuesday May 19, 2009
Evening Olympic lifting session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg)
20 x 5 x 5 OHS, Hang-snatch, Snatch-balance
32 x 4 x 4 Snatch, Snatch-balance
40 x 2 x 6 Snatch, Snatch-balance, OHS
40 x 1 x 4 Snatch, Snatch-balance
45 x 1 x 4 Snatch
50 x 1 x 3 Snatch, Snatch-balance, snatch
Cleans (kg)
50 x 1 x 3
60 x 1 x 3
70 x 6 x 3 (80%)
Back Squat (lbs)
45 x 1 x 5
135 x 1 x 3
185 x 1 x 3
205 x 1 x 3
215 x 3 x 3 (80%)
185 x 3 x 3
205 x 1 x 3
I just was sharp during this session as my right shoulder continued to bother me. It was here that I decided a week of rest from Olympic lifting was in order.
Monday May 25, 2009
My shoulder was definitely feeling better but I stayed away from overhead work to be conservative. This little session was just the right.
Basement Dungeon Kettlebell Session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Kettlebell SuperSet:
- 32kg x 1 x 20 Two-hand swing
- 24kg x 1 x 1 TGU left
- 24kg x 1 x 1 TGU right
Tuesday May 26, 2009
I forgot that after taking a week off, the weights would seem exceptionally heavy. As a result I keep the session on the light to moderate side.
Evening Olympic lifting session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
OHS (kg)
40 x 1 x 5
42 x 1 x 5
50 x 1 x 4
55 x 1 x 3
60 x 1 x 1
Snatch (kg)
40 x 2 x 3
45 x 4 x 3 3 misses
Front Squat (lbs)
45 x 1 x 5
95 x 1 x 5
135 x 1 x 3
155 x 1 x 3
175 x 6 x 2 (78%)
The snatches were extremely difficult and I stopped early knowing practicing poor form was not a good idea. I finished with front squats which took immense concentration.
Sunday, May 17, 2009
Why even bother?
Sunday May 17, 2009
Sometimes I ask myself "Why in the world are you doing this?" when I know I will only ever be able to handle a fraction of the weights that the seasoned Olympic weightlifters perform on a regular basis. Not only have I started very late in life (elite lifters start in the early teens), I am also in the age range where every year my body looses more fast twitch fibers. It is this type of muscle fiber that are required for performing the lifts explosively. I mean "Why even bother?".
I bother because every time I train and every competition I compete in, I always learn something about myself. Things that apply not only to strength training but to life in general. I learn about commitment, how to overcome adversity, how to plan, how to be flexible, how to create goals that are challenging yet achievable with hard work and dedication, how to be humble, how to console, how to encourage. Want to build character? Learn how to squat snatch a heavy weight. All this from trying to pick up something heavy and put it over my head .. that's why I bother.
Morning Basement Dungeon Assistance Lifts:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Bar warmup:
1 x 5 OHS
1 x 5 Hang-snatch
1 x 5 Snatch-balance
1 x 5 Front-squat
Front Squat (lb):
95 x 1 x 5
115 x 1 x 5
135 x 1 x 3
155 x 1 x 3
175 x 1 x 3
200 x 5 x 3
The five sets of triples with 200 lb (91kg) is a great psychological achievement as I have been struggling coming out of the clean of 90kg c&j attempt. This was leaving me with very little energy for the jerk. I almost jerked it once with a press-out and that was after a very rare but smooth clean. Getting used to this weight will build my confidence to smoothly clean 90kg more consistently.
Sometimes I ask myself "Why in the world are you doing this?" when I know I will only ever be able to handle a fraction of the weights that the seasoned Olympic weightlifters perform on a regular basis. Not only have I started very late in life (elite lifters start in the early teens), I am also in the age range where every year my body looses more fast twitch fibers. It is this type of muscle fiber that are required for performing the lifts explosively. I mean "Why even bother?".
I bother because every time I train and every competition I compete in, I always learn something about myself. Things that apply not only to strength training but to life in general. I learn about commitment, how to overcome adversity, how to plan, how to be flexible, how to create goals that are challenging yet achievable with hard work and dedication, how to be humble, how to console, how to encourage. Want to build character? Learn how to squat snatch a heavy weight. All this from trying to pick up something heavy and put it over my head .. that's why I bother.
Morning Basement Dungeon Assistance Lifts:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Bar warmup:
1 x 5 OHS
1 x 5 Hang-snatch
1 x 5 Snatch-balance
1 x 5 Front-squat
Front Squat (lb):
95 x 1 x 5
115 x 1 x 5
135 x 1 x 3
155 x 1 x 3
175 x 1 x 3
200 x 5 x 3
The five sets of triples with 200 lb (91kg) is a great psychological achievement as I have been struggling coming out of the clean of 90kg c&j attempt. This was leaving me with very little energy for the jerk. I almost jerked it once with a press-out and that was after a very rare but smooth clean. Getting used to this weight will build my confidence to smoothly clean 90kg more consistently.
Saturday, May 16, 2009
Mini-kettlebell session followed by O-lift session
Saturday May 16, 2009
I had a new Kettlebell client this morning and did a short Kettlebell warm-up so that I would be sharp for my demonstrations. This was then followed by a fairly taxing Olympic lifting session at the club. Again, I continued to squat all snatches and cleans.
Early Morning warmup:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
32kg x 2 x 10/10 One-hand swings
32kg x 1 x 20 Two-hand swings
32kg x 1 x 1 TGU Left
Late Afternoon Olympic Lifting session:
Snatch (kg):
20 x 3 x 5 Snatch, Snatch-balance, OHS
30 x 4 x 4 Snatch + Snatch-balance
40 x 2 x 4 Snatch + Snatch-balance
45 x 2 x 4 Snatch + Snatch-balance
50 x 1 x 3 Snatch + 2xSnatch-balance
50 x 3 x 2 Snatch + Snatch-balance (1 miss)
Cleans (kg):
40 x 1 x 3
50 x 1 x 2
55 x 1 x 2
65 x 1 x 2
65 x 1 x 2
70 x 1 x 2
75 x 1 x 2
80 x 3 x 2
The 32kg one-hand swings really kicked my butt and got the blood flowing quickly. It wasn't too long ago that I could knock off ten sets of these with minimal rest but that was before focusing on the O-lifts .. something had to give.
Wow, Coach Fuller said jokingly "Hey, that actually looked athletic!" after completing one of squat snatches with 45kg. We both laughed and then he explained the back-handed compliment was referring to how smooth and explosive this particular rep was. Squatting all the lifts for the last week together with yesterdays OHS is really working my legs. Although I got through my three working sets of cleans for doubles with 85% (80kg), they were very challenging recovering from the squat. Except on the first rep when Coach Fuller corrected me, all subsequent clean catches where done with my elbows high .. this makes a huge difference in terms of comfort. Also, Coach was also on my case to minimize the rest between the two reps of each set for which I complied. Lastly, another positive trend is that my squat receiving stance, although fairly wide, is now within a normal squat stance width range.
When I completed the cleans, I noticed that template called for front squats as well. I had to pass on these as I was to fatigued to do them. When I got home I rested but still was too tired to do them. I will do them tomorrow morning.
On a side note I am really enjoying a re-read of Olympic lifting primer e-book, More Power, by Randy Hauer, RKC Team Leader. One of the tidbits I can't wait to try is the notion of "spreading the bar apart" as one performs the descending part of an Overhead Squat. I noticed that when my OHS got heavy, I had to really push up with my shoulders to get a stable base before dropping. I am very anxious to see if intentionally "spreading the bar" produces a similar effect and improves the feeling of stability.
I had a new Kettlebell client this morning and did a short Kettlebell warm-up so that I would be sharp for my demonstrations. This was then followed by a fairly taxing Olympic lifting session at the club. Again, I continued to squat all snatches and cleans.
Early Morning warmup:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
32kg x 2 x 10/10 One-hand swings
32kg x 1 x 20 Two-hand swings
32kg x 1 x 1 TGU Left
Late Afternoon Olympic Lifting session:
Snatch (kg):
20 x 3 x 5 Snatch, Snatch-balance, OHS
30 x 4 x 4 Snatch + Snatch-balance
40 x 2 x 4 Snatch + Snatch-balance
45 x 2 x 4 Snatch + Snatch-balance
50 x 1 x 3 Snatch + 2xSnatch-balance
50 x 3 x 2 Snatch + Snatch-balance (1 miss)
Cleans (kg):
40 x 1 x 3
50 x 1 x 2
55 x 1 x 2
65 x 1 x 2
65 x 1 x 2
70 x 1 x 2
75 x 1 x 2
80 x 3 x 2
The 32kg one-hand swings really kicked my butt and got the blood flowing quickly. It wasn't too long ago that I could knock off ten sets of these with minimal rest but that was before focusing on the O-lifts .. something had to give.
Wow, Coach Fuller said jokingly "Hey, that actually looked athletic!" after completing one of squat snatches with 45kg. We both laughed and then he explained the back-handed compliment was referring to how smooth and explosive this particular rep was. Squatting all the lifts for the last week together with yesterdays OHS is really working my legs. Although I got through my three working sets of cleans for doubles with 85% (80kg), they were very challenging recovering from the squat. Except on the first rep when Coach Fuller corrected me, all subsequent clean catches where done with my elbows high .. this makes a huge difference in terms of comfort. Also, Coach was also on my case to minimize the rest between the two reps of each set for which I complied. Lastly, another positive trend is that my squat receiving stance, although fairly wide, is now within a normal squat stance width range.
When I completed the cleans, I noticed that template called for front squats as well. I had to pass on these as I was to fatigued to do them. When I got home I rested but still was too tired to do them. I will do them tomorrow morning.
On a side note I am really enjoying a re-read of Olympic lifting primer e-book, More Power, by Randy Hauer, RKC Team Leader. One of the tidbits I can't wait to try is the notion of "spreading the bar apart" as one performs the descending part of an Overhead Squat. I noticed that when my OHS got heavy, I had to really push up with my shoulders to get a stable base before dropping. I am very anxious to see if intentionally "spreading the bar" produces a similar effect and improves the feeling of stability.
Thursday, May 14, 2009
Squatting the lifts .. continued
Thursday May 14, 2008
This is third session in a row where I have squatted all my Olympic Lifts. I am really pleased with the results so far as I can see my body is starting to perform these movements without me having to think about them as they are performed. Given that they happen in less than a second for each lift there really isn't much time to ponder anyway. I have also decided to start every session off with squat snatches and snatch balances regardless of the group workout template. The snatch movement is so complex that I can not afford to not train it each of the three times a week I train the lifts. So, even though today called for a heavy clean and jerk session, I started off by working up to a set of double squat snatches with 50kg before transitioning to c&j's.
The last two sessions Coach Denis Reno has been spending a lot of time with me helping me hone my snatch technique. This man has been coaching the sport for over forty years so I am always grateful when has the time to work with me. One of the issues he has me working on is to keep my arms loose EVEN during the pull. I've gotten to the point where I'm coming off the floor in good form but now its now we are working on fixing the kinks in the big pull. To help facilitate this, he has had me keep my wrists flexed and elbows over the bar during the pull. I started to get a feel for this and my catch is much smoother.
The c&j's also went very well as this was the first time I was able to do 3 sets of doubles with 80kg. The significance of this is this represents 92% of my 1RM and all cleans were full squat cleans. Also, just six weeks I c&j 80kg for the first time as the jerk held me back. I did try a few singles with 90kg missing the clean the for the first two attempts and then getting a good clean and but badly missed jerk on the last. Once again my jerk lags my clean but the solution to this is keep improving on my 90kg squat clean. As I progress, they require less energy to recover from the clean and I should eventually have enough energy left for a solid jerk.
Evening Olympic lifting session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
20 x 4 x 5 Hang-snatch, OHS, snatch-balance
40 x 2 x 3 2xSnatch + snatch-balance
45 x 2 x 3 2xSnatch + snatch-balance
50 x 2 x 2 Snatch + snatch-balance
Clean and Jerk (kg):
20 x 2 x 5 c&j + jerk-skill
40 x 2 x2 c&j
50 x 1 x 2 c&j
55 x 1 x 2 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
80 x 3 x 2 c&j
90 x 1 x 2 both missed cleans
90 x 1 x 1 good clean but a missed jerk
Friday May 15, 2008
Basement Dungeon Morning Olympic Assistance Lift Session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Overhead Squats (OHS) (lbs)
85 x 1 x 5
95 x 1 x 5
115 x 1 x 5
135 x 4 x 3
145 x 1 x 3
155 x 1 x 2 (PR)
The most difficult set was the first with 85 lbs. When I got to 135, I really had to keep my lower back extended and push hard with my shoulders. The double with 155 was rock bottom.
This is third session in a row where I have squatted all my Olympic Lifts. I am really pleased with the results so far as I can see my body is starting to perform these movements without me having to think about them as they are performed. Given that they happen in less than a second for each lift there really isn't much time to ponder anyway. I have also decided to start every session off with squat snatches and snatch balances regardless of the group workout template. The snatch movement is so complex that I can not afford to not train it each of the three times a week I train the lifts. So, even though today called for a heavy clean and jerk session, I started off by working up to a set of double squat snatches with 50kg before transitioning to c&j's.
The last two sessions Coach Denis Reno has been spending a lot of time with me helping me hone my snatch technique. This man has been coaching the sport for over forty years so I am always grateful when has the time to work with me. One of the issues he has me working on is to keep my arms loose EVEN during the pull. I've gotten to the point where I'm coming off the floor in good form but now its now we are working on fixing the kinks in the big pull. To help facilitate this, he has had me keep my wrists flexed and elbows over the bar during the pull. I started to get a feel for this and my catch is much smoother.
The c&j's also went very well as this was the first time I was able to do 3 sets of doubles with 80kg. The significance of this is this represents 92% of my 1RM and all cleans were full squat cleans. Also, just six weeks I c&j 80kg for the first time as the jerk held me back. I did try a few singles with 90kg missing the clean the for the first two attempts and then getting a good clean and but badly missed jerk on the last. Once again my jerk lags my clean but the solution to this is keep improving on my 90kg squat clean. As I progress, they require less energy to recover from the clean and I should eventually have enough energy left for a solid jerk.
Evening Olympic lifting session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
20 x 4 x 5 Hang-snatch, OHS, snatch-balance
40 x 2 x 3 2xSnatch + snatch-balance
45 x 2 x 3 2xSnatch + snatch-balance
50 x 2 x 2 Snatch + snatch-balance
Clean and Jerk (kg):
20 x 2 x 5 c&j + jerk-skill
40 x 2 x2 c&j
50 x 1 x 2 c&j
55 x 1 x 2 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
80 x 3 x 2 c&j
90 x 1 x 2 both missed cleans
90 x 1 x 1 good clean but a missed jerk
Friday May 15, 2008
Basement Dungeon Morning Olympic Assistance Lift Session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Overhead Squats (OHS) (lbs)
85 x 1 x 5
95 x 1 x 5
115 x 1 x 5
135 x 4 x 3
145 x 1 x 3
155 x 1 x 2 (PR)
The most difficult set was the first with 85 lbs. When I got to 135, I really had to keep my lower back extended and push hard with my shoulders. The double with 155 was rock bottom.
Tuesday, May 12, 2009
A little added bump .. a better snatch balance
Tuesday May 12, 2009
Last night I ordered, downloaded and then read cover to cover the newly available Olympic lifting primer e-book, More Power, by Randy Hauer, RKC Team Leader . In a nutshell, it is superbly written and the $15 price makes it an exceptional value. I was extremely fortunate that Randy was my team leader at my RKC certification .. he is extremley knowledgable in all aspects kettlebell lifting and excels in communicating ideas clearly and precisely. In particular, I would have never passed my RKC cert without the assistance he provided in correcting the majority of my kettlebell lifting flaws (I'm still working on some these).
At the time I did not know about his background in Olympic Lifting (he is an accomplished masters level competitor, a USAW senior instructor and USAW sports performance coach). Not surprisingly, his gift for brevity and precision also applies to his teaching of the Olympic lifts. Tonight I was able to directly put to use one the ideas presented in the e-book as described later below:
Evening Olympic lifting session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
20 x 2 x 5 Hang-snatch + Snatch-balance
32 x 2 x 5 Snatch + Snatch-balance
32 x 1 x 3 Snatch
40 x 1 x 4 Snatch
40 x 1 x 5 Snatch-balance
40 x 1 x 4 Snatch + Snatch-balance
45 x 2 x 3 Snatch
45 x 2 x 1 Snatch-balance (PR)
45 x 3 x 3 Snatch
50 x 2 x 2 Snatch
56 x 3 x 2 Snatch
60 x 1 x 2 Snatch
65 x 1 x 2 PSnatch + Snatch
65 x 1 x 1 miss
Front Squat (kg): 6x 3 @ 80%
70 x 1 x 5
82 x 1 x 3
82 x 1 x 2
82 x 4 x 3
With the exception of the 1st 65kg snatch which power-snatch with a too-wide of a stance, all snatches were full squat snatches. In particular the double with 60kg represented the first time I was able to squat snatch this weight. The last miss with 65kg was actually my best 65kg attemp as I was able too quickly drop under it .. but unfortunately I lost my balance and had to ditch it. Once I can repeat this with regularity my snatch numbers will go up.
One of the key snatch-balance points I got from Randy's e-book was to dip slightly and then jump up to move the bar off the traps prior to exploding downward into the full OHS bottom position. Only the slightest bump was required and as noted by Randy, this is how the change of direction is performed in a full snatch, namely the pull's extension upward followed by an explosive pushing under of the bar into the overhead squat bottom position. For the first time I was easily able to perform snatch-balances with 40kg and even a solid single with 45kg.
As for the Front Squats, these were the most difficult they have ever been with this weight. Prior to getting pneumonia I had worked up to 6x6 with this weight completing the volume phase of the Russian Strength Routine. My second set tonight with 82kg, I could only to a double as my clean rack was off. Fortunately, I was able to complete sets three through six of triples. On the other hand, I did perform a considerable number of squats with the snatches so I'm not too concerned about the difficulty I had with these.
Last night I ordered, downloaded and then read cover to cover the newly available Olympic lifting primer e-book, More Power, by Randy Hauer, RKC Team Leader . In a nutshell, it is superbly written and the $15 price makes it an exceptional value. I was extremely fortunate that Randy was my team leader at my RKC certification .. he is extremley knowledgable in all aspects kettlebell lifting and excels in communicating ideas clearly and precisely. In particular, I would have never passed my RKC cert without the assistance he provided in correcting the majority of my kettlebell lifting flaws (I'm still working on some these).
At the time I did not know about his background in Olympic Lifting (he is an accomplished masters level competitor, a USAW senior instructor and USAW sports performance coach). Not surprisingly, his gift for brevity and precision also applies to his teaching of the Olympic lifts. Tonight I was able to directly put to use one the ideas presented in the e-book as described later below:
Evening Olympic lifting session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
20 x 2 x 5 Hang-snatch + Snatch-balance
32 x 2 x 5 Snatch + Snatch-balance
32 x 1 x 3 Snatch
40 x 1 x 4 Snatch
40 x 1 x 5 Snatch-balance
40 x 1 x 4 Snatch + Snatch-balance
45 x 2 x 3 Snatch
45 x 2 x 1 Snatch-balance (PR)
45 x 3 x 3 Snatch
50 x 2 x 2 Snatch
56 x 3 x 2 Snatch
60 x 1 x 2 Snatch
65 x 1 x 2 PSnatch + Snatch
65 x 1 x 1 miss
Front Squat (kg): 6x 3 @ 80%
70 x 1 x 5
82 x 1 x 3
82 x 1 x 2
82 x 4 x 3
With the exception of the 1st 65kg snatch which power-snatch with a too-wide of a stance, all snatches were full squat snatches. In particular the double with 60kg represented the first time I was able to squat snatch this weight. The last miss with 65kg was actually my best 65kg attemp as I was able too quickly drop under it .. but unfortunately I lost my balance and had to ditch it. Once I can repeat this with regularity my snatch numbers will go up.
One of the key snatch-balance points I got from Randy's e-book was to dip slightly and then jump up to move the bar off the traps prior to exploding downward into the full OHS bottom position. Only the slightest bump was required and as noted by Randy, this is how the change of direction is performed in a full snatch, namely the pull's extension upward followed by an explosive pushing under of the bar into the overhead squat bottom position. For the first time I was easily able to perform snatch-balances with 40kg and even a solid single with 45kg.
As for the Front Squats, these were the most difficult they have ever been with this weight. Prior to getting pneumonia I had worked up to 6x6 with this weight completing the volume phase of the Russian Strength Routine. My second set tonight with 82kg, I could only to a double as my clean rack was off. Fortunately, I was able to complete sets three through six of triples. On the other hand, I did perform a considerable number of squats with the snatches so I'm not too concerned about the difficulty I had with these.
Monday, May 11, 2009
A Return to Kettlebell Training
Monday May 11, 2009
This was the first kettlebell training session in three weeks and I performed adequately. Nick completed his classes and was able to join Max and myself.
32kg x 1 x 1/1 TGU
32kg x 1 x 2/2 TGU
32kg x 2 x 5/5 One-hand swing
24kg MaxVO2 Snatch @ :15/:15, 2 sessions:
Nick: 14 @ 6reps/set; 12 @ 6reps/set
Max: 30 @ 6reps/set; 6 @ 8reps/set
Me: 12 @ 8reps/set; 8 @ 8reps/set
The TGUs were solid, no wrist strap required for my left wrist. Same with the one hand 32kg swings .. we didn't do many but then nice a strong with a fast hip snap and glut flex.
I held back a bit on the MaxVO2 only doing 12 sets my first session and then 8. My best for one session is 24 (done in August of last year) and I will be back to that by the middle of the summer. Max's 30 sets (a 16 set increase of his previous) were very impressive and as a result has graduated to 8reps/set level .. its not usual to see monster leaps in performance with MaxVO2 snatch. Nick's snatch form is now extremely solid and completely unrecognizable from where he started just back in Feb. Both of these guys are a shear pleasure to train and keep this old man on his toes.
Total Volume: 102700 lbs
This was the first kettlebell training session in three weeks and I performed adequately. Nick completed his classes and was able to join Max and myself.
32kg x 1 x 1/1 TGU
32kg x 1 x 2/2 TGU
32kg x 2 x 5/5 One-hand swing
24kg MaxVO2 Snatch @ :15/:15, 2 sessions:
Nick: 14 @ 6reps/set; 12 @ 6reps/set
Max: 30 @ 6reps/set; 6 @ 8reps/set
Me: 12 @ 8reps/set; 8 @ 8reps/set
The TGUs were solid, no wrist strap required for my left wrist. Same with the one hand 32kg swings .. we didn't do many but then nice a strong with a fast hip snap and glut flex.
I held back a bit on the MaxVO2 only doing 12 sets my first session and then 8. My best for one session is 24 (done in August of last year) and I will be back to that by the middle of the summer. Max's 30 sets (a 16 set increase of his previous) were very impressive and as a result has graduated to 8reps/set level .. its not usual to see monster leaps in performance with MaxVO2 snatch. Nick's snatch form is now extremely solid and completely unrecognizable from where he started just back in Feb. Both of these guys are a shear pleasure to train and keep this old man on his toes.
Total Volume: 102700 lbs
Saturday, May 9, 2009
Continuing to work squat technique
Saturday May 9, 2009
Having felt fine after Thursdays session and yesterdays OHS, I was able to endure the heaviest session since being sick. As previously noted, all Olympic lifts (snatch / clean-and-jerk) are full squat lifts in keeping with my intent to train my body to get squat under the lifts.
Snatch (kg)
20 x 2 x 5 Hang-snatch, snatch-balance
25 x 1 x 5 Snatch-balance
31 x 1 x 5 Snatch-balance
40 x 2 x 3 Snatch
45 x 1 x 2 Snatch
50 x 1 x 2 Snatch
Clean (kg):
40 x 1 x 3
50 x 1 x 3
60 x 1 x 3 Missed first one
65 x 1 x 2
70 x 1 x 2
75 x 4 x 2
Back Squat (kg)
60 x 1 x 5
70 x 1 x 5
82 x 6 x 5 (70%)
After completing my bar warmup, I moved up a bit twice to work the snatch balance with a little more weight. Afterwards, Coach Fuller had me focus on maintaining the same back angle from the ground to the pulling position. He also suggested I lower my hips a tad prior to starting the lift. Second, he had me relax my arms through lift off until the second pull. I made decent progress in both. In fact I think performed the smoothest 50kg squat snatch to date. The next thing he wants to work on my snatch is to let bar continue its upward motion after the pull and drop under as it rises.
I transitioned to cleans before I became too fatigued with snatches. Again I got coaching assistance to remind me to keep my back angle constant as I pulled off the floor. These did feel heavy but solid. However, the back squats were very taxing. I had to focus very intensely each rep of each set always going ATG and keeping the weight towards the rear of my foot. This really worked the quads to the extreme. My knees felt great late into the evening which is indicative of good squatting form.
Having felt fine after Thursdays session and yesterdays OHS, I was able to endure the heaviest session since being sick. As previously noted, all Olympic lifts (snatch / clean-and-jerk) are full squat lifts in keeping with my intent to train my body to get squat under the lifts.
Snatch (kg)
20 x 2 x 5 Hang-snatch, snatch-balance
25 x 1 x 5 Snatch-balance
31 x 1 x 5 Snatch-balance
40 x 2 x 3 Snatch
45 x 1 x 2 Snatch
50 x 1 x 2 Snatch
Clean (kg):
40 x 1 x 3
50 x 1 x 3
60 x 1 x 3 Missed first one
65 x 1 x 2
70 x 1 x 2
75 x 4 x 2
Back Squat (kg)
60 x 1 x 5
70 x 1 x 5
82 x 6 x 5 (70%)
After completing my bar warmup, I moved up a bit twice to work the snatch balance with a little more weight. Afterwards, Coach Fuller had me focus on maintaining the same back angle from the ground to the pulling position. He also suggested I lower my hips a tad prior to starting the lift. Second, he had me relax my arms through lift off until the second pull. I made decent progress in both. In fact I think performed the smoothest 50kg squat snatch to date. The next thing he wants to work on my snatch is to let bar continue its upward motion after the pull and drop under as it rises.
I transitioned to cleans before I became too fatigued with snatches. Again I got coaching assistance to remind me to keep my back angle constant as I pulled off the floor. These did feel heavy but solid. However, the back squats were very taxing. I had to focus very intensely each rep of each set always going ATG and keeping the weight towards the rear of my foot. This really worked the quads to the extreme. My knees felt great late into the evening which is indicative of good squatting form.
Friday, May 8, 2009
Olympic weightlifting training resumed
Week in Review:
Last Saturday and Sunday I tried to two light Olympic lift training sessions at the club to gauge my recovery from pneumonia. Sunday night I had difficulty sleeping and some night-sweats, both indicative that I needed more time off. Thursday morning was the last dose of antibiotics and I was feeling much stronger. I trained Olympic lifts on Thursday and had a decent nights sleep. This afternoon, I did some overhead squats in my basement dungeon and felt very strong.
Saturday May 2, 2009
Morning Olympic lifting session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
20 x 2 x 10 Hang-snatch, snatch balance, OHS
40 x 6 x 3 Full squat snatch
Overhead Squat (kg):
40 x 1 x 3
45 x 1 x 3
50 x 1 x 3
55 x 1 x 3
60 x 1 x 1 Miss
I went very light on the snatches always dropping into a squat. This is a great opportunity to work on low weight technique and I did so. I was surprised when I soaked through my shirt after I completed my snatches .. I brought an extra and changed into it .. still sweating out the toxins from the pneumonia.
The OHS were extremely difficult. I had previously been able to do sets of triples with 65kg .. not today!
Sunday May 3, 2009
Morning Olympic lifting session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
20 x 4 x 5 Hang-snatch, snatch balance, overhead squat, back-squat balance
40 x 1 x 5 Squat snatch
40 x 5 x 5 Squat-snatch, snatch balance
45 x 1 x 2 Squat snatch
50 x 1 x 1 Squat snatch
Clean & Power Jerk (kg):
45 x 1 x 2
50 x 1 x 2
55 x 1 x 2
60 x 4 x 2
I was prepared this time and brought three extra shirts. It was a good idea as I needed all three. All cleans and snatches were full squat. With permission from Coach Fuller, for the next several months, I am going to substitute full squat olympic lifts in place of any of the power or muscle versions. I am also going to replace back squats with OHS; I will keep on training front squats.
Thursday May 7, 2009
Evening Olympic lifting session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
20 x 4 x 4 Hang snatch, OHS, snatch balance
40 x 4 x 3 Snatch
40 x 1 x 2 Snatch balance both misses
45 x 2 x 2
50 x 3 x 2
56 x 1 x 2
50 x 1 x 2
56 x 1 x 1
60 x 1 x 1 miss
60 x 1 x 1 good lift but unable to get into a deep squat
Clean and Jerk (kg)
60 x 3 x 2 Clean and Power-Jerk, Clean and Jerk
60 x 1 x 1 miss
I went considerably heavier on my snatches. Most were good deep squat snatches. Coach Denis Reno gave me some good cues to stay over the bar as long as possible and to keep my wrist curled inward until the catch, when they whip over.
I was very tired when I did my clean and jerks and they felt very heavy. Considering the intensity of the snatches, this was no surprise.
Friday May 8, 2009
Early afternoon basement assistance lift session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Bar warmups:
20 x 1 x 5 Hang snatch
20 x 1 x 5 OHS
20 x 1 x 5 Snatch balance
OHS (lbs)
95 x 1 x 5
105 x 1 x 5
115 x 1 x 3
125 x 2 x 3
135 x 2 x 3
Just like front squats, the OHS got easier as the sets progressed. Also since 135lg is a little over 61kg, the two sets of triples were a big improvement over last weekend.
Last Saturday and Sunday I tried to two light Olympic lift training sessions at the club to gauge my recovery from pneumonia. Sunday night I had difficulty sleeping and some night-sweats, both indicative that I needed more time off. Thursday morning was the last dose of antibiotics and I was feeling much stronger. I trained Olympic lifts on Thursday and had a decent nights sleep. This afternoon, I did some overhead squats in my basement dungeon and felt very strong.
Saturday May 2, 2009
Morning Olympic lifting session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
20 x 2 x 10 Hang-snatch, snatch balance, OHS
40 x 6 x 3 Full squat snatch
Overhead Squat (kg):
40 x 1 x 3
45 x 1 x 3
50 x 1 x 3
55 x 1 x 3
60 x 1 x 1 Miss
I went very light on the snatches always dropping into a squat. This is a great opportunity to work on low weight technique and I did so. I was surprised when I soaked through my shirt after I completed my snatches .. I brought an extra and changed into it .. still sweating out the toxins from the pneumonia.
The OHS were extremely difficult. I had previously been able to do sets of triples with 65kg .. not today!
Sunday May 3, 2009
Morning Olympic lifting session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
20 x 4 x 5 Hang-snatch, snatch balance, overhead squat, back-squat balance
40 x 1 x 5 Squat snatch
40 x 5 x 5 Squat-snatch, snatch balance
45 x 1 x 2 Squat snatch
50 x 1 x 1 Squat snatch
Clean & Power Jerk (kg):
45 x 1 x 2
50 x 1 x 2
55 x 1 x 2
60 x 4 x 2
I was prepared this time and brought three extra shirts. It was a good idea as I needed all three. All cleans and snatches were full squat. With permission from Coach Fuller, for the next several months, I am going to substitute full squat olympic lifts in place of any of the power or muscle versions. I am also going to replace back squats with OHS; I will keep on training front squats.
Thursday May 7, 2009
Evening Olympic lifting session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
20 x 4 x 4 Hang snatch, OHS, snatch balance
40 x 4 x 3 Snatch
40 x 1 x 2 Snatch balance both misses
45 x 2 x 2
50 x 3 x 2
56 x 1 x 2
50 x 1 x 2
56 x 1 x 1
60 x 1 x 1 miss
60 x 1 x 1 good lift but unable to get into a deep squat
Clean and Jerk (kg)
60 x 3 x 2 Clean and Power-Jerk, Clean and Jerk
60 x 1 x 1 miss
I went considerably heavier on my snatches. Most were good deep squat snatches. Coach Denis Reno gave me some good cues to stay over the bar as long as possible and to keep my wrist curled inward until the catch, when they whip over.
I was very tired when I did my clean and jerks and they felt very heavy. Considering the intensity of the snatches, this was no surprise.
Friday May 8, 2009
Early afternoon basement assistance lift session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Bar warmups:
20 x 1 x 5 Hang snatch
20 x 1 x 5 OHS
20 x 1 x 5 Snatch balance
OHS (lbs)
95 x 1 x 5
105 x 1 x 5
115 x 1 x 3
125 x 2 x 3
135 x 2 x 3
Just like front squats, the OHS got easier as the sets progressed. Also since 135lg is a little over 61kg, the two sets of triples were a big improvement over last weekend.
Subscribe to:
Posts (Atom)
