Friday, July 24, 2009

Some myofascial release work and two heavy sessions

Below is summary of my last two heavy sessions before my meet on Sunday August 2nd. I have since learned from meet director, Gary Valentine (who also holds a number of American Masters records in the snatch, clean&jerk), that it is going to be a large meet with around fifty participants. My weight class (85kg) will be stacked with real seasoned lifters (as opposed to old-fart wannabees like myself), so medals will be out of the question. Instead I'll looking for solid improvement, a positive competition experience and perhaps a PR if its meant to be.

Thursday July 23, 2009

This was the last heavy clean and jerk session before de-loading next week prior to the meet on next Sunday, August 2nd. I had the best clean & jerk session ever.

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Clean on Toes (kg):
20 x 2 x 5

3 Position Clean (kg):
50 x 2 x 3
60 x 1 x 3

Clean and Jerk (kg):
65 x 1 x 2
70 x 1 x 2
80 x 2 x 2
85 x 1 x 2
90 x 1 x 1
93 x 1 x 1 Power-clean, no-jerk
93 x 1 x 1 Unable-to-rack-bar

Clean Deadlifts (CDL) (kg):
90 x 1 x 2
100 x 1 x 2
110 x 1 x 2
120 x 5 x 2

Back Squat (kg):
50 x 1 x 5
70 x 1 x 3
80 x 1 x 2
90 x 1 x 2
100 x 1 x 2
105 x 1 x 2
90 x 1 x 3

When my Coach Fuller asked me to attempt 93kg I was already psyched out. I sloppily power-cleaned it but the catch was a little off and I could'nt properly adjust. I missed the jerk badly. I tried once more and failed to rack it .. I was spent and I knew it. I ended with CDLs and squats which turned out to be the heaviest session in many months.

Saturday July 25, 2009

This was "lift heavy on demand", the last heavy session before the meet. I have trained hard and smart up till now. My shoulder is about 95% .. I don't think it was ever at 100% even before the injury. I will have to give credit to both the Z-Health and for a intense shoulder myofascial release/muscle stripping session I had with Dr. Beck, a chiropractor I met at the Petaluma Arts Festival three weekends ago when I was in northern ca.

Dr. Beck had a small outdoor booth, and was giving complementary 5 minute chair messages and promoting his services. When it was my turn, within 15 seconds, he zoned into two tender spots, one in the front and one in the back of my right shoulder. It was clear he been doing this type of therapy and I wasnt' surprised to hear offered myofascial release deep tissue messages for $50 for 20 minutes. I signed up for the following Wed at noon and when I arrived he had me sign a waver form for bruising, and not to take any anti-inflammatories at all for a week. This included Ibuprofen and ice. I asked why, and he explained he needed to cause inflammation in the scarred areas. It would be extremely painful but the body would send an abundant of nutrients via blood floor to the area.

I put my faith in him and by golly, I have never experienced such localized intense pain in my life. We had stop several times to let me recover as he went deeper and deeper in the scarred areas. He explained that I was doing very well. I keep my word and stayed away from all anti-inflammatories. He also went on to say that this type of treatment only has benefits for once a week of four to six applications. Although I was very sore for long after, I was able to train around 8:30 that evening. Within a week my shoulder was around 85%. A week later its has almost completely healed. The next time I'm in Petaluma and have any type of shoulder issue, I will make another appointment with Dr. Beck.

Evening Olyumpic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch on Toes (kg):
20 x 3 x 3
25 x 2 x 3

3 Position Snatch (kg):
30 x 1 x 3
40 x 1 x 3

Snatch (kg):
50 x 1 x 2
55 x 1 x 2
60 x 2 x 1
63 x 1 x 1 Power-Snatch
66 x 1 x 1 Power-Snatch Right arm pressout
65 x 1 x 1

Clean on Toes (kg):
20 x 2 x 5

Clean and Jerk (kg):
60 x 1 x 2
70 x 1 x 2
80 x 1 x 1
85 x 1 x 1
90 x 1 x 1 Power-clean & Jerk

I only missed one lift with a press-out when snatching 66kg .. I tried power snatch it. I dropped down to 65kg and was able to get under although its still very uncomfortable. I had no problem squat cleaning 85kg and jerking it. I was extremely relaxed when attempting 90kg, came off the floor very steadily and pulled it to shoulder height. This was the strongest power-clean I had ever done with the bar being in perfect position to jerk it which I did easily.


Katie, KettlebellKate said...

Oh, jeez, as I was reading, I just knew that "massage" was going to be full of pain. One of my clients sees someone who has a toolkit of scrapers type implements that dig at the fascia. Have a terrific meet and keep us posted.

Franklin said...

Hi Katie,

Thanks for stopping by! And yes, as painful as it was, it definitely has its place with certain types of injuries.

brendan said...

good lifting. I find that when training alone both the clean and jerk and the rack jerk are the most difficult exercises.

Franklin said...

Hi Brendan,

I agree, the clean and jerk are extremely demanding. I almost always have to warmup with light weights prior to attempting anything close to my 1RM