Sunday, July 12, 2009

Slowing re-introducing Overhead lifts

Starting a week and a half ago, I slowly began introducing the full overhead lifts back into my training. I took a very conservative approach and so far my shoulder has responded favorably.

Below is a summary of the training through Thursday July 9th.

Tuesday June 30, 2009

Evening Olympic weightlifting session at Excel Sport and Fitness:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Cleans(kg):
50 x 1 x 4
50 x 1 x 2 Clean and jerk
60 x 1 x 4 Hang-clean + 3xClean
70 x 2 x 2
80 x 1 x 2
85 x 4 x 2

Snatch pulls (kg):
50 x 1 x 3
60 x 1 x 3
70 x 1 x 3
75 x 2 x 3

I finally decided to test my jerk with a double with 50kg. I did feel a slight twinge but nothing I beyond all the other slight tweaks and twinges that come and go during every training session. I stopped with just this double as I didn't want to push my luck the first day of testing OH work. The snatch pulls I followed with went very well .. these account for the greatest gain in technique since injuring my shoulder.

Thursday July 2, 2009

Evening Olympic weightlifting session at Excel Sport and Fitness:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Cleans(kg):
60 x 2 x 4
60x 1 x 2 Clean and jerk
70 x 2 x 2
80 x 4 x 2

RDL (kg):
60 x 1 x 5
80 x 1 x 3
90 x 6 x 3 (volume PR)

This time I went 10 kilos higher and again the shoulder felt okay however the jerks themselves were not very explosive. The RDLs were a nice volume PR having never done six sets of triples with 90 kg. My form has improved significantly as can be attested to by the lack of lower back soreness the next day as the back must remain set throughout the three reps .. the bar never touches the floor.

Tuesday July 7, 2009

Evening Olympic weightlifting session at Excel Sport and Fitness:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 2 x 5
30 x 1 x 4
40 x 1 x 3
40 x 1 x 4
45 x 2 x 2
50 x 2 x 2
55 x 2 x 2
50 x 1 x 2
55 x 1 x 1

I hadn't trained for four days wanting to give my shoulder some extra rest. Once I arrived at the gym and saw the snatch template I decided to see what happened. It turns out that the snatches were actually easier on my shoulders than the jerks. I didn't go too crazy on the volume and never went more than 55kg.

The idea of competing in Northern CA on Saturday during my stay there seemed like a possibility whereas just a day before it was out of the question.

Thursday July 9, 2009

Last afternoon Olympic weightlifting session at Myles-Ahead:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 2 x 3
45 x 2 x 2
50 x 2 x 2

Clean and Jerk (kg):
50 x 1 x 2
60 x 1 x 2
70 x 1 x 2
80 x 1 x 2

Front Squat (kg):
50 x 1 x 3
70 x 1 x 3
80 x 1 x 2
90 x 1 x 2

Ahhh .. back in sunny dry beautiful northern California. With a ton of lab work to integrate waiting for me in my company's Petaluma facility and my desire to compete in "The Redwood Empire Olympic Weightlifting Championships" a few months prior, I had planned this trip not knowing I would probably have to be volunteer instead of competing due to my shoulder injury.

When I got the Myles-Ahead training studio in Rohnert Park, I explained to co-owner and Olympic lifter extraordinaire, Freddie Myles, I explained my situation of slowly recovering from an aggravated shoulder and that I had a successful low weight snatch session on Tuesday back east, the first snatches performed in over a month, that I would like to train as if I was going to participate on Saturday. I asked him to suggest a rep and set scheme and we would see how it went.

I was very pleased that with only the slightest twinge in one of the clean and jerks, this session left me with enough confidence to compete in the Saturday meet. The snatches were quick and explosive ; the two single 80kg c&j were the heaviest I had done in over six weeks. Freddie of course was extremely helpful with his suggested corrections. I followed the lifts with a few front squats and we both agreed to wait until the warmups on Saturday to see what I would open with. I was starting to get very, very excited about competing and seeing all my new friends.

8 comments:

pierini said...

Wow! You were within 90 minutes of my part of the world. We had 3 lifters from my Bodytribe Gym compete in that meet. The Myles Ahead crew are great people and they will all be at the Tommy Kono IV meet in Sacramento in August. I'll compete there. Now I got to wait to read how you did.

My shoulder is still bothering me too. Mine is interesting. It doesn't bother me doing snatch work but the negative of an overhead press and jerk work bothers it. Last Friday I tried something different - behind-the-neck split jerks from the rack and, believe it or not, the BTN didn't aggravate my shoulder like normal jerks do. My shoulder problem is the right front area. Today (Monday) I tried clean & jerks and found some discomfort even with a light weight of 155 lbs. but had a decent squat snatch day. Confusing!

Anyone, too much rambling but if I had a clue that you were close to me, I might have made a special effort to hook up with you. Maybe next time!

pierini said...

Great job Franklin!

I saw your results here:

http://www.lifttilyadie.com/Results/09Redwood.htm

I can't figure out why you weren't listed in the masters' results. Good overhead work for having a bad shoulder.

Franklin said...

Hi Ed,

From one Olympic lift competitor middle age man to the other .. thanks big time!!

Butch Curry rocks when it comes to posting meet results quickly .. and thanks for posting the URL here!

I only considered lifting after a decent fairly light session on Thur at Myles-Ahead. Freddie Myles as you know is an exceptional coach and I just put my trust in him. He just told to see how the meet warm-ups went and somehow with the exceptional weather and high caliber competition to inspire me, I wound up with PRs in both lifts (both are training and meet PRs).

I have been working on a full report of the meet and am hoping to get the details posted in a few days. This is going to be an annual event for me and perhaps next year you can shoot down here and we can compete together.

As for not showing in the Masters, I love to compete in the open section as I find it really exciting to go up against young whippersnappers (however usually kick my butt!)

pierini said...

Come to Sacramento and compete in the Tommy Kono IV. I'll put you up as a guest in my home and cover all of your expenses except the airfare, even pick you up at the airport. I'll introduce you to Tommy Kono and you'll be able to spend some quality time with the legendary Tommy Kono. That alone should be worth the airfare.

Franklin said...

Hey, Ed, that's an incredibly generous offer. Unfortunately I'm competing in Conn on August 2 and have made plans to spend the following weekend with my s.o. .. she's been extremely supportive of my lifting, meets and all, and I'm not going to push it no matter how tempted I am just to get up there and watch.

However, I will make you a promise to make sure it happens next year at the Kono Open V. In the meantime I'm out here until Friday and wouldn't mind a making the drive up to Sacramento (never been there before) after work to say hello in person. I know its short notice but if Wed or Thur night this week you can get free, just let me know .. of course I would insist on picking up the tab for evening.

herma48852@gmail.com

pierini said...

Hi Franklin,

I'll send you an e-mail.

Franz Snideman said...

Looking good Franklin!!!!

Franklin said...

Hi Franz,

Thanks! This is an extremely challenging journey one which would have been almost impossible without the strength and conditioning RKC Kettlebell lifting provided.

Keep up those great training DVDs and on-line demonstration vids.