## Friday, September 17, 2010

### Home Alone

I have completely given up on traveling to train with my club as my work has gotten so demanding I can no longer afford the hour and half commute each way. As a result I will be training the Olympic lifts in the solitude of my basement dungeon following the Joe Mills template. Richard Maloon, fellow master lifter and great training partner, was joining me every other week but unfortunately he re-injured his recently repaired torn bicep tendon by overdoing heavy lat pull-downs .. its exactly the type of dopey thing I would do.

Having now trained alone a several times, I have the deepest respect for those individuals who continue to make progress this way .. so far I'm struggling to stay afloat yet improve.

Friday, September 17, 2010

Evening Olympic Weightlifting session in my basement

Z-Health R-phase Level 2 Dynamic Joint Mobility:

Joe Mills Template

Snatch (kg):

(40,45) x 1 warmups

(52, 57, 62) x 5 x 1

(64,66,68,68,70,70) x 1 x 1 [110101]

C&J (kg):

(60,67) x 1 x 1 warmups

(74, 79, 84) x 5 x 1

(86,88,90,92,94,96) x 1 x 1 [111100]

This evening I was alone and knew this would be difficult as my sleep the last three nights has been very poor. Both snatch and c&j started off well but ran into trouble when second half of the 2 kilo increments hit. As Master RKC, Mark "Rif" Reifkind is fond of saying:

"Its easy until its heavy"

I did clean 94 however but the clean recovery was too difficult leaving very little for the missed jerk. I tried to clean 96 afterward, stood up with and refused to get under it .. my body remembered the difficulty getting up with 94 and bailed.

Having missed key lifts, I will decrease my starting weights next session two kilos each to 50/72. Still nothing to be ashamed of as I started this program at 40/60 and the trend is upward.

Sunday, September 19, 2010

Morning Kettlebell session in my basement

Z-Health R-phase Level 2 Dynamic Joint Mobility:

40kg x 3 x 5/5 One-hand swing

32 x 5 x 7/7 Snatch

35 x 5 x 10/10 One-hand swing

My goal was ten sets of seven left, seven right 32kg snatches at the top of every minute and a half but I was too spent after the fifth set. The three sets of 40kg one-hand swings to warm up were explosive but too much. I ended with five sets of one-hand swings with the 32kg but had to slow down to the top of every two minutes after the second set.

Monday, September 20, 2010

Noon Kettlebell session outside on office building lawn.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

24kg x 9 x 10/10 Snatch

24kg x 1 x 20/20 Snatch

Dbl 24kg x 1 x 5 Swing

Dbl 24kg x 1 x 5 Clean & Press

Dbl 24kg x 1 x 4 Snatch

Two other co-worker's who I trained joined me and we alternated turns. Since there was more than adequate rest between sets I ending with 20 left/20 right on my snatches. I followed with some doubles work and was pleased to hit five reps with my clean and press.

Wednesday, September 22, 2010

Noon Kettlebell session outside on office building lawn.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

24kg x 10 x 10/10 1-hand swing at the top of the minute

Dbl 24kg x 4 x 10 Swing

A suggestion of co-worker, Gorden Lee, to do some swings on the minute. Around set seven I was feeling it.

Thursday, September 23, 2010

Evening Olympic Weightlifting session in my basement

Z-Health R-phase Level 2 Dynamic Joint Mobility:

Joe Mills Template

Snatch (kg):

(40,45) x 1 warmups

(50, 55, 60) x 5 x 1

(62, 62, 62, 64, 66, 66) x 1 x 1 [001101]

C&J (kg):

(60,65) x 1 x 1 warmups

(70, 75, 80) x 5 x 1

(82,84,86,88,90) x 1 x 1 [11110]

I found out earlier in the day my training partner, Richard Maloon, reinjured his torn bicep that he recently had surgery for. He will be out at least for two weeks. I will have to suck it up and keep training. Tonight was mediocre but no surprise as I hadn't trained O-lifts since last Friday. As a result I will move down to 48/68 and try to build back up.

Friday, September 24, 2010

Noon Kettlebell session outside on office building lawn.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

24kg Max VO2 One-hand Swing, 8 reps/set; 15secs work/15sec rest alternating hands.

Total: 50 sets, 400 swings in 25 minutes

I wanted a good conditioning session that was easy on the shoulders and this really fit the bill. The last ten sets were difficult but every swing was above parallel with a crisp hip snap, so I was pleased my form never degraded.

## Wednesday, September 8, 2010

### Glenn Pendlay interview

If you train the Olympic lifts and like myself are not a professional, this video of an interview of California Strength's Coach Glenn Pendlay (see photo above with lifter Caleb Ward) by Brian Kinsella located on Brian's blog here, contains practical information that is simple and very easy to put to immediate use. Coach Pendlay currently coaches 105+kg class lifter Caleb Ward, 105kg class lifter Donny Shankle and 94kg class lifter Jonathan North, three of the most promising young US lifters to date.

One of the key points made in the interview is that the lifter needs to get in minimum amount of "meaningful" lifts each session. By "meaningful" he means some fairly high percentage of one's 1RM in both lifts. Another key point, used for detecting over training, is that a lifter should be able to make 90% of each lift at any training session. If lifter fails to do this for few consecutive sessions, it is an excellent indication of being over-trained. With regard to both these, the Joe Mills template seems ideal for getting in those "meaningful" lifts as well as providing a way to test close to 90% of each lift in every session.

Training over the last week went well. I alternated days between kettlebell and Olympic weightlifting and derived benefit form all sessions. I continued to make solid progress with the Joe Mills template finishing on Tues at 72/94, both of which are post-China PRs. I'm now confident I can return to 80/100 and perhaps even more before the end of the year.

As for kettlebell lifting very solid progress there as with a new volume and intensity PR with 32kg snatches and a first with a left hand snatch with the 40kg.

Wednesday, September 8, 2010

Afternoon Kettlebell Session on lawn outside my office building.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

24kg Complex Medley:

N-OAC: N-reps of each lift One Arm Complex:

1. N One-hand swings

2. N Cleans

3. N Presses

4. N Front Squats

5. N Snatches

2 x (1-OAC left, 1-OAC right)

7 x (1-OAC left, 1-OAC right, 2-OAC left, 2-OAC right)

1 x (3-OAC left, 3-OAC-right)

1 x (4-OAC left, 4-OAC-right)

Total: 300 reps

Rest between sets was around a minute. I love this type of session as it works all the basic RKC lifts with the exception of the TGU. The last three sets I substituted short, explosive dip push-presses for military presses. May try adding a windmill after the snatch to work shoulder mobility next session.

Thursday, September 9, 2010

Today I turned 57 and gave myself a wonderful Olympic Weightlifting training session as a gift.

Evening Olympic Weightlifting session in my basement

Z-Health R-phase Level 2 Dynamic Joint Mobility:

Joe Mills Template

Snatch (kg):

(46, 51, 56) x 5 x 1

(58,60,62,64,66,68) x 1 x 1

C&J (kg):

(70, 75, 80) x 5 x 1

(82,84,86,88,90) x 1 x 1

92 x 2 x 1

Again my friend and fellow master lifter, Richard Maloon, alternated turns going through the Joe Mills template. I had another no miss night going 43/43. I ended with another single with 92 as my arms were not completely locked out on the jerk. The 2nd rep was much quicker with both the clean and the jerk. As a result next session I start the lifts at 48/72.

Some of key points I focused on are:

- Keeping the bar very close before executing the 2nd pull.
- Keeping my arms loose.
- Keeping my back tight.
- Tightening my abs just before I catch the clean.
- Pulling myself under the bar into a deep squat and catching the snatch there.
- Implementing a shallow quick jerk dip.
- Pushing myself vertically under after the jerk dip.

Afternoon Kettlebell Session on lawn outside my office building.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

24kg kettlebell snatch:

7 x 10/10

1 x (12/12, 13/13, 15/15)

Total: 220 reps

24kg kettlebell Turkish Get-Up:

2 x 1/1

1 x 2/2

24kg kettlebell full circle chain: up-left -> down-right -> up-right -> down-left

- TGU left ascending
- Snatch left
- Windmill left
- One-hand transfer to right
- Snatch right
- Windmill right
- TGU right descending
- TGU right ascending
- Snatch right
- Windmill right
- One-hand transfer to left
- Snatch left
- Windmill left
- TGU left descending

Saturday, September 11, 2010

Morning Olympic Weightlifting session in my basement

Z-Health R-phase Level 2 Dynamic Joint Mobility:

Joe Mills Template

Snatch (kg):

(48, 53, 58) x 5 x 1

(60,62,64,66,68,70) x 1 x 1

C&J (kg):

(72, 77, 82) x 5 x 1

(82,84,86,88) x 1 x 1

90 x 1 No Jerk

90 x 1

92 x 1

94 x 1 No Jerk

Again my friend and fellow master lifter, Richard Maloon, alternated turns going through the Joe Mills template. Richard was not to be denied today as he made all 42 of his lifts. I was doing well until I rushed a clean with 90kg leaving no energy for the jerk. I made it on on the next attempt and also with 92. Although that was all that was called for in the template, I decided to go for 94kg. I made a very difficult clean getting pinned in the hole but somehow made it up only to miss the jerk badly.

Richard who doesn't miss a thing pointed out on some of cleans I was needlessly bouncing up on the clean recovery. This is a bad habit I started to eliminate.

The program is now officially very challenging and can see that progress is going to take great determination and focus.

Sunday, September 12, 2010

Kettlebell session in my basement

Z-Health R-phase Level 2 Dynamic Joint Mobility:

40kg x 2 x 5/5 One-hand swings

32kg x 10 x 6/6 Snatch every minute and half

Total: 120 reps in 14:26

Previously before a beginning a challenging set of snatches with the 24kg bell, I would start with a few sets of one-hand swings with the 32kg bell. This time I did the same thing only with heavier bells.

I hit a new volume and density PR with the 32k snatches. By slowly building up with the 32kg snatch will put me in a position to start snatched the 40kg for reps.

Monday, September 13, 2010

Afternoon Kettlebell Session on lawn outside my office building.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

24kg Complex Medley:

N-OAC: N-reps of each lift One Arm Complex:

1. N One-hand swings

2. N Cleans

3. N Front Squats

4. N Snatches

1. N One-hand swings

2. N Cleans

3. N Front Squats

4. N Snatches

5. N Viking Push Presses

(3-OAC left/3-OAC right)

(10 left/10 right/10 two-hand) swings

(3-OAC left/3-OAC right)

(10 left/10 right/10 two-hand) swings

(3-OAC left/3-OAC right)

2 x 15 x (1 left/1 right) hand-to-hand swings

(3-OAC left/3-OAC right)

2 x 15 x (1 left/1 right) hand-to-hand swings

(3-OAC left/3-OAC right)

30 two-hand swings

Total: 300 reps

Each of the ten sets consisted of 15 reps each side of various combinations. The even sets were strictly various swings: one-hand, hand-to-hand and two-hand. The odd sets comprised the of the same 3 rep One-Arm-Complex of swings, cleans, front-squats, snatches and Viking Push Presses. Rest between sets consisted of waiting for my training partner, Gordon Lee, to complete a set of 20 two-hand swings with the 32kg bell.

Tuesday, September 14, 2010

Early evening Olympic Weightlifting session in my basement

Z-Health R-phase Level 2 Dynamic Joint Mobility:

Joe Mills Template

Snatch (kg):

(50, 55, 60) x 5 x 1

(62,64,66,66,68,70,72) x 1 x 1 [1101111]

C&J (kg):

(72, 77, 82) x 5 x 1

(84,86,88,90,92,94) x 1 x 1

Early evening Olympic Weightlifting session in my basement

Z-Health R-phase Level 2 Dynamic Joint Mobility:

Joe Mills Template

Snatch (kg):

(50, 55, 60) x 5 x 1

(62,64,66,66,68,70,72) x 1 x 1 [1101111]

C&J (kg):

(72, 77, 82) x 5 x 1

(84,86,88,90,92,94) x 1 x 1

Kettlebell Snatch:

32kg x 1 x 2R/1L

32kg x 1 x 2R/1L

Richard Maloon joined this evening and we both had great sessions. I only missed a 66kg snatch but called a "do over" since I didn't give enough umph to the pull. I then made the "do over" the three consecutively heavier lifts.

For my cleans the cue of the day was "loose arm groove" and it worked especially well with 90kg and above where I typically get over-amped and start pulling with arms before exploding.

I then was pleased to finally snatch the bulldog (40kg kettlebell) with my left arm which followed my first double with my right arm.

Richard was very perceptive and noticed on my jerks I was dropping my elbows just after taking a breadth and dipping. I think it was a reactionary movement related to me no longer wasting energy on the clean recovery by going up on my toes and bouncing the bar. It took a few reps to completely get rid of it and my jerk splits improved .. thanks Richard!

Wednesday, September 15, 2010

Afternoon Kettlebell Session on lawn outside my office building.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

Heavy kettlebell swings:

40kg x 7 x 5/5 One-hand

40kg x 5 x 10 Two-hand

40kg x 1 x 5/5/ One-hand

40kg x 7 x 10 Two-hand

Total: 200 reps

Kettlebell Squats:

40kg x 2 x 3/3 one-arm racked

40kg x 2 x 5 Goblet

40kg x 1 x 10 Goblet

Misc:

40kg x 1 x 1 Push Press right

40kg x 1 x 1 Windmill right

In an earlier post I talked about doing some heavier one-handed swings and today I did. The original goal was ten sets of five left, five right at the top of the minute but my form deteriorated during set seven. I then switched to sets of ten two-hand swings to finish the last three sets. I then did another nines sets of these at the top of every two minutes with one other one set thrown to see the form recovered .. which it did .. barely.

For the first time as able to front squat the 40kg in the racked position on both sides. However three reps each side is all I could manage. Goblet squats were much easier as even a set of ten was not too difficult.

## Monday, August 23, 2010

### 32kg snatches and the Joe Mills Olympic weightlifting template

The video above is of some RKC hardstyle 32kg kettlebell snatch finishers to a Olympic weightlifting session. It was over two years ago that I snatched this once with my right arm .. I'm pleased with the steady progress since. Speaking frankly, these do not look as smooth as 24kg snatches however that will improve over time as well.

For this particular Olympic weightlifting session, I used a template developed by the famous lifter, Olympic champion and coach, Joe Mills. It works great with two lifters alternating and I was extremely fortunate that fellow master lifter, Richard Maloon, trained both sessions and introduced me to this program. I had become very frustrated lately with the long commute to the club so instead I have been training the lifts in my basement.

The program consists of graduated 21 singles of snatches followed by 21 singles of clean & jerks, both full squat lifts. Roughly starting with your 1RM snatch,

- Subtract 25kg and do five singles with that weight.
- Add five kilos and do another 5 singles.
- Again add five kilos and do another 5 singles.
- Do five more singles adding 2kg to each rep.
- If all lifts are made try a bonus lift by adding another 2kg.

Although pleased to be snatching the 32kg for reps, to put things in perspective, below is a video of the extraordinary Derek Toshner, RKC II, setting the record of 207 snatches with the 32kg bell in ten minutes (also know as the UST or "Ultimate Snatch Test"; for more records go to Jared Saviks site, here). Derek, a former Div III National Record for as 10000 meter relay team member, is also a serious rock climber .. these guys are known to be exceptionally lean and powerful so his performance below not too surprising. Also a shout out to rep counter Melissa Schmidt, RKC, who recently earned her RKC title and was on Team Hartle, the same RKC instructor certification team I assisted on back in July.

Thursday, August 19, 2010

Afternoon Kettlebell Session on lawn outside my office building.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

24kg snatch:

5 x 10/10

Time: 100 reps in 4:38

24k MP

10 x 1/1

1 x 2-rung ladder

The 24kg snatch 5 minute snatch test is getting easier with five sets of ten each side. Or more honestly, easier but still far from "easy".

Saturday, August 21, 2010

Morning Olympic Weightlifting Session at Donny's Industrial Bay:

Z-Health R-phase Level 2 Dynamic Joint Mobility:

Snatch (kg):

40 x 1 x 4

50 x 2 x 2

55 x 1 x 2 10

I had to leave as soon as my back acted up on my second rep with 55. The long commute to Donny's does not seem to go well with lifting there. As a result, I made a decision to train at home if I trained at all.

Tuesday, August 24, 2010

Afternoon Kettlebell Session on lawn outside my office building.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

24kg x 11 x 10/10 snatch

Wednesday, August 25, 2010

Evening Kettlebell Session in my basement

Z-Health R-phase Level 2 Dynamic Joint Mobility:

32kg x 3 5/5 snatch

Thursday, August 26, 2010

Afternoon Kettlebell Session on lawn outside my office building.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

32kg x 5 x 10/10 One-hand swing

32kg x 2 1/1 Push Press

32kg x 2 x 2/2 Push Press

32kg x 2 x 2/2 C&PP

Evening Olympic Weightlifting Session in my basement.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

Joe Mills Template:

Snatch (kg):

40 x 5 x 1

45 x 5 x 1 10111

50 x 5 x 1 11011

52, 54, 56, 58, 60, 62 x1

Clean & Jerk (kg):

60 x 5 x 1

65 x 5 x 1

70 x 5 x 1

72, 74, 76, 78, 80, 82 x 1

This was the first time Richard Maloon and I alternated as we trained using the Joe Mills template. I made all 42 lifts again so next session I start with 42/62.

Friday, August 27, 2010

Afternoon Kettlebell Session on lawn outside my office building.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

24kg x 11 x 10/10 snatch

24kg x 2 2-rung MP

Double 24kg x 1 x 3 MP

Saturday, August 28, 2010

Morning Olympic Weightlifting Session in my basement.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

Joe Mills Template:

Snatch (kg):

42 x 5 x 1

47 x 5 x 1 10111

52 x 5 x 1 11011

54, 56, 58, 60, 62, 64 x1

Clean & Jerk (kg):

62 x 5 x 1

67 x 5 x 1

72 x 5 x 1

74, 76, 78, 80, 82,84 x 1

For the 2nd time Richard Maloon and I alternated as we trained using the Joe Mills template. I made all 42 lifts again so next session I start with 44/64.

Tuesday, August 31, 2010

Afternoon Kettlebell Session on lawn outside my office building.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

300 We are Sparta! 24kg snatch complex ladder

Left:

1. One-hand swing

2. Clean

3. Press

4. Front Squat

5. Snatch

6. Swing transfer to right

Right:

1. One-hand swing

2. Clean

3. Press

4. Front Squat

5. Snatch

6. Swing transfer to left

This is one rung. The sequence (the 2nd rung) is then repeated but each lift is done twice. This results in 3 reps per arm for each of the five lifts.

Number of completed two rung complex ladders: 10

Total reps: 300

It was 95 deg and humid. I started the first five ladders every two minutes but then slowed down so that the next five ladders took over thirteen minutes. A very simple but very demanding session.

Evening Olympic Weightlifting session in my basement.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

Joe Mills Template:

Snatch (kg):

44 x 5 x 1

49 x 5 x 1 10111

54 x 5 x 1 11011

56.58,60,62 x1

Clean & Jerk (kg):

64 x 5 x 1

69 x 5 x 1

74 x 5 x 1

76, 78, 80, 82,84,86 x 1

Again Richard Maloon and I alternated as we trained using the Joe Mills template for the 3rd time. I made all 42 lifts with a string of 126/126 made lifts over three sessions. Next session I start with 46/66.

Saturday, September 3, 2010

Morning Olympic Weightlifting Session in my basement.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

Joe Mills Template:

Snatch (kg):

46 x 5 x 1

51 x 5 x 1 10111

56 x 5 x 1 11011

58 x 2 x1 01

60 x 2 x 1 01

62 x 1

Clean & Jerk (kg):

66 x 5 x 1

71 x 5 x 1

76 x 5 x 1

78, 80, 82,84,86,88 x 1

Today my training partner Richard participated and didn't miss a lift. As a result he moves up to 44/64. I had a tough time with the snatches, missing 4 of the 20 lifts (no bonus) and as a result following the rules of the template have to drop down 2kg for the start of next snatch session to 44kg.

Somehow I gutted it out with the clean and jerks and didn't miss a lift and actually got more confident as the weights got heavier. As a result I will start c&j's at 68kg next session.

Sunday, September 4, 2010

Afternoon Kettlebell Session at Ogunquit Beach, Maine

Z-Health R-phase Level 2 Dynamic Joint Mobility:

300 We are Sparta! 24kg crazy combo:

Various combinations of

1. front squats

2. one-hand swings

3. two-hand swings

4. presses

5. push-presses

6. snatches

Total: 300 reps

Another great day at the beach. Plenty of rest between sets as I trained in the wet sand facing the surf.

Monday, September 5, 2010

Evening Olympic Weightlifting Session in my basement.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

Joe Mills Template:

Snatch (kg):

44 x 5 x 1

49 x 5 x 1

54 x 5 x 1

58,60,62,64,66 x 1

68 x 1

Clean & Jerk (kg):

68 x 5 x 1

73 x 5 x 1

78 x 5 x 1

80, 82,84,86,88 x 1

90 x 4 x 1 0111

This was the fifth session I used the Joe Mills template but the first time I trained using it without a partner. Fortunately, I was well rested and sufficiently psyched to get through it.

The snatches were so easy I gave myself an additional bonus and easily made 68. This is still only 85% of one 1RM of 80kg but I purposely started this program very conservatively to build confidence as I had struggled greatly with regaining my previous groove.

In the clean and jerk, my only miss was my first jerk with the 90kg bonus. The clean was so surprisingly easy I rush the jerk. I then proceeded to clean and jerk 90 three more times to prove the missed jerk was an anomaly. Next session I start the lifts at 46/70.

Tuesday, September 6, 2010

Afternoon Kettlebell Session on lawn outside my office building.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

300 We are Sparta! 24kg swing medley:

10 x ( 10 left, 10 right, 10 2-hand) swings

Total: 300 reps

Pressing :

24 kg x 1/1 MP

24 kg x 1 x 2/2 MP

24 kg x 1 x 3/3 C&P

24 kg x 1 x 4/4 C&P

24 kg x 1 x 5/5 C&P

24 kg x 1 x 6/6 C&P

32 kg x 1 right MP

24kg x 1 x (8 left, 10 right) C&P

24kg x 10/10 Viking Push Press

32kg x 1 x (2 left, 5 right) Viking Push Press

This was a fun session as we had three additional lifters I trained all participating. Every lifter made a some kind of pressing PR .. lots of encouragement. This was a little more volume than typical. The ten sets of 30 rep swing combo of ten left, ten right and ten two-handed was more challenging then I thought it would be. OTOH, presses felt very strong.

## Tuesday, August 17, 2010

### 90 lb (41kg) snatch kettlebell PR

This evening I snatched the 90 lb kettlebell with my right arm at the Olympic weightlifting club at the end of the session. I was prepped for it as I had just completed dead lifts and I knew the bell would feel lighter than normal. I'm sure all the 32kg snatching I had been doing lately helped push me over top. Next I want to snatch it with my weaker left arm which I believe is a few weeks to a month away.

Lately, I've have been getting spammed by Chinese bloggers who leave comments containing disguised trailing ellipsis like this

Lately, I've have been getting spammed by Chinese bloggers who leave comments containing disguised trailing ellipsis like this

.................................... (this one just takes you back here)

which when clicked take unsuspecting readers to porno sites. As a result I have enabled comment moderation .. what a pain in the butt!

The video below of me performing a few snatch pulls with 85kg was taken in my basement dungeon on Monday .. the lighting is horrendous but as minimal as a place to train in, it works. Also my apology for the rotated image.

Afternoon Kettlebell Session on lawn outside my office building.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

Ballistics:

32kg x 5 x 20 Two-hand swings

24kg x 5 x 10/10 One-hand swings

Grinds:

24kg x 5 x 1/1 C+MP

32kg x 3 x 1/1 C+PushPress

Evening Olympic Weightlifting session in my basement dungeon:

Snatch (kg):

40 x 2 x 3 Standing squat snatch

50 x 3 x 2 101111

55 x 2 x 2

60 x 3 x 2 110101

65 x 1 x 1

70 x 1 x 1

75 x 1 x 1 0

Snatch Pull (kg):

70 x 2 x 3

75 x 2 x 2

80 x 1 x 2

85 x 1 x 2

Snatch Grip Dead (kg):

90 x 1 x 2

Front Squat (kg):

70 x 5

80 x 3

90 x 2

Had to switch to the 24kg bell after five sets of twenty two-hand swings with the 32kg bell. On the MP and PushP, really worked the negative. My left side in particular exhibits a large dead range centered around half way up.

My Olympic lifting session in the evening wasn't too bad considering all the training of the last week, however I was a bit surprised at how difficult a double front squat with 90kg was.

Tuesday, August 17, 2010

Afternoon Kettlebell Session on lawn outside my office building.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

Ballistics:

24kg x 15 x 10/10 One-hand swings

Grinds:

24kg x 2 x 200 yard Farmers walk

Dbl 24kg x 1 x 200 yard Farmers walk

Thursday, August 19, 2010

Afternoon Kettlebell Session on lawn outside my office building.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

Ballistics Complex Superset:

A1: 24kg x 10/10 Snatch

A2: 24kg x 10/10 One-hand swings

Total supersets: 5

Grinds:

24kg x 5 2-rung MP

Evening Olympic Weightlifting session at Donny's Garage:

Z-Health R-phase Level 2 Dynamic Joint Mobility:

Clean & Jerk (kg):

50 x 2 x (2+2)

60 x 2 x (2+2)

70 x 2 x (2+2)

80 x 2 x (2+2)

80 x 4 x (1+1)

85 x 1 x (1+1)

90 x 2 x 1 00

Clean-grip Deadlift (kg):

90 x 2

100 x 2

110 x 1

120 x 1

132 x 1

Kettlebell Ballistics:

90lb x 1 right snatch 0

90lb x 1 right snatch PR

32kg x 1 x 5/5 snatch

90lb x 1 x 5/5 one hand swing

Kettlebell grinds:

32kg x 1 right MP

32kg x 1 left MP 0

I was having some trouble with the clean recovery. Coach Yasha Kahn recommended tightening my abs as I made the catch. The result was a much easier recovery. Unfortunately by the time I got to 90kg I was too fatigued to clean it. My forward knee on my jerk was not perpendicular to the ground. As the weight gets heavier I need to work on dropping straight down into my split instead of landing a bit forward with a stiff back leg.

Clean grip deadlifts were very difficult although I did PR with 132kg, a 2kg improvement.

Finally, on my second attempt, I snatched a 41kg or 90lb kettlebell with my right arm. I adjusted by rotating my thumb backwards on the swing to better load my hips and then lifted the bell directly over my head instead of slightly to the right side. It shouldn't be too long before I'm doing reps with my right side. Snatching with my left is going to take another month as I need to build up some 40kg one-hand swing volume with my left.

After easily pressing the 32kg bell with my right, I only succeeded in getting it an inch or two above my shoulder with my left. Nailing it with my left is a long term project due to a thirty year old wrestling injury when I separated it.

## Monday, August 9, 2010

### Some K-Bell Progress

The above photos are taken from the June 2010 RKC Kettlebell instructor certification. It would be impossible to believe that an organization could run a better three day week of hand's on kettlebell instruction than the RKC provides.

It was four months ago when I began to train to re-certify as an RKC instructor. In particular, I had a plan to hit the required one hundred 24kg kettlebell snatches in five minutes. It took two and a half months to achieve after not training kettlelbell in over a year .. I had to ditch them as the Olympic Weightlifting sessions were too demanding (yes, both my body and mind were very slow to acclimate to this new way of training). Originally I was going to shoot for five sets of ten left, ten right on the top of the minute but I just couldn't handle it .. with a few weeks remaining before the cert, when self-tesing, after the third set my arms were completely fatigued.

Changing plans, I found that I could make a hundred snatches in five minutes by doing five sets of nine left, nine right, getting ahead of the clock a few seconds each minute and then blasting out another five left, five right to make a hundred. Earlier this week on a whim, I tested ten left/ten right and nailed it with seven seconds to spare.

Although I'm pleased with achieving this mini-goal, to put it in perspective Faisal Eno, RKC II, can fairly easily do ten sets of ten left, ten right on the minute to routinely pass the SSST. Its probably to late for me to make that kind of gain but I can still approach it incrementally and get as close as possible as this ole body will allow.

Monday, August 9, 2010

Afternoon Kettlebell Session on lawn outside my office building.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

32kg Kettlebell:

5 x 20 Two-hand swing

2 x 10/10 One-hand swing

1 x 5/5/5/5 One-hand swing

2 x 5/5/5/5 Round-about swing

1 x 2-rung 24kg TGU

It was extremely humid so I ditched snatching to keep my hands from getting abused. This heavy swing session felt challenging

Tuesday, August 10, 2010

Morning Olympic Weightlifting Session in my basement dungeon

Z-Health R-phase Level 2 Dynamic Joint Mobility:

Back Squat (kg):

70 x 10

85 x 6

95 x 5

105 x 2

I had nothing this morning. This was supposed to be the 2nd session of the 1st week of my 3rd three week cycle of the 1974 Russian Squat Routine. It called for five sets of five with 85% of 1RM which works out to 112kg. I had trained ten consecutive days, rested for one and restarted on Monday but the single day of rest was not sufficient. I knew something was up as my left hip and lower right back were sore. One of these is usually not enough to slow me down but with both acting up I knew I would be in trouble. Am I overtrained? Yes, but still considerably better than how I felt the last time I did the harder 1976 version of the RSR. I couldn't even complete it and had drop my competition lifts 25% to get through standard sessions.

Wednesday, August 11, 2010

Afternoon Kettlebell Session on lawn outside my office building.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

24kg Kettlebell

5 x 10/10 snatch at the top of the minute.

Time: 100 reps in 4:47 PR

5 x 2-rung MP ladder

A quick session low volume session was what I had planned and I achieved it. I also PR-ed in being able to perform five sets of ten each side of snatches with the 24kg bell at the top of the minute with 13 seconds to spare. Right now it seems impossible to keep that pace up for another five sets but thats my long term goal in conquering the SSST (Secret Service Snatch Test) .. 200 hundred snatches in 10 minutes.

During my military presses, I really engaged my lat on the negative and this really helped my weaker left side.

Thursday, August 12, 2010

Afternoon Kettlebell Session on lawn outside my office building.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

24kg Kettlebell

10 x 8/8 Snatch at the top of every 1:30

4 x 2-rung MP

1 x (1,2,2) C&P

1 x 6 C&P left

1 x 10 C&P right

Evening Olympic Weightlifting session at Donny's Industrial Bay:

Snatch (kg):

40 x 2 x 3

40 x 1 x 4

50 x 3 x 3

55 x 2 x 2 1110

60 x 3 x 2 001101

40 x 3 x 3 HighHang Snatch

The afternoon kettlebell session started pretting easy with me putting on the breaks with sets of eight left/eight right 24kg snatches but got out of hand in the press ladders as I ended by maxing out on clean-and-press ladders with both arms. The clean really helps me load my lats and core more than the negative from a the pressing.

The kettlebell session left me very flat for the evening Olympic weightlifting snatch session. On the plus side, Yasha Kahn, snatch silver medalist at the 2010 Nationals in the 105 kg men's weight class, helped at the end of the evening with low weight almost standing snatches to teach me how to get in the rock bottom position of snatch as comfortably and quickly as possible.

Friday, August 13, 2010

Afternoon Kettlebell Session on lawn outside my office building.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

24kg Kettlebell Complex

1. 5 Swings Left

2. 5 Cleans Left

3. 5 Push Presses Left

4. 5 Snatches Left

5. 5 Swings Right

6. 5 Cleans Right

7. 5 Push Presses Right

8. 5 Snatches Right

9. Rest 90 secs

10 Repeat 1 through 9 four more times

This session is a modified version of one of the sessions described here:

Kettlebells and Time Travel - Regaining Time and Escalating Energy by Geoff Neupert, Master RKC.

Geoff, a competitive Olympic lifter, is one of the best out there in knowing how get the most out of a short intense Kettlebell session. My modification consisted of replacing the Military Presses with Push-Presses. This template may look easy but it isn't .. the last time through the complex I had to add a 15 second rest between my weaker left side push presses and snatches as I could no longer hold onto the bell. The whole session was over in 15 minutes and I was smoked.

Saturday, August 14, 2010

Afternoon Kettlebell Session on Donny's Industrial Bay.

Z-Health R-phase Level 2 Dynamic Joint Mobility:

Clean & Jerk (kg):

40 x 2 x 4 Almost standing squat clean

50 x 1 x 5 Almost standing squat clean

60 x 1 x (3+1)

70 x 1 x (2+1)

80 x 1 x (2+1)

85 x 1 x (1+1)

90 x 1 x (1+1) Pressout

90 x 1 x (1+1)

95 x 1 x (1+1) Pressout

100 x 2 x 1 00

90 x 3 x (1+1) 001111

Power Jerks (kg):

60 x 3 x 3

Front Squat (kg):

60 x 8

70 x 5

80 x 3

85 x 3

90 x 3

32kg x 1 x 4/4 kettlebell snatch

A solid session. I had a horrible press-out but I did get 95kg over head somehow for the first time in four months. Coach Ben Fuller suggested I needed to work on quickness and suggested Power Jerks. He noticed I was coming up far too slow from the dip and creating separation of the bar. He stressed I should be pushing from the shoulders for I push under the bar and dip.

Sunday, August 15, 2010

Afternoon Kettlebell Session in my basement dungeon

Z-Health R-phase Level 2 Dynamic Joint Mobility:

32kg Kettlebell

10 x 5/5 Snatch

Time: 100 reps in 15 mins 30 secs

My goodness, I really hit the groove with these 32kg bell snatches. Two weeks I did seventy over a longer time period and struggled .. today these were really solid and fluid. This is exciting as I know as continue to get more volume with this heavier bell, the 90 lb-er at the club is eventually getting snatched.

## Sunday, July 11, 2010

### A focus on squats

The first time I saw the photo above of multi-time Olympic Weightlifting Super-heavyweight World Champion, Anatoly Grivorevitch Pisarenko, was in Marty Gallagher's "The Purposeful Primitive". This book was a great introduction to using barbells for strength and size and was aimed at the general audience. This photo is absolutely incredible as it is if the former world champion is using the 460+lbs barbell as part of his morning stretch routine.

Since returning back from my RKC kettlebell instructor re certification, I have been adding a lot more kettlebell training. As a result I have been lifting more frequently but keeping each session the volume moderate side .. gone are the days of ten ton volume sessions.

Over the last seven weeks I have completed two three week cycles of the 1974 Russian Squat Routine with a week off in between. It has been successful; I have added 5% to 1RM back squat and do not feel overtrained. I have been asked by few lifters for details about this program so I have summarized the three session of each week below. (Details of this program and comparisons to the much more difficult 1976 version can be found in the highly recommended Olympic Weightlifting tome "The Weightlifting Encyclopedia" by Arthur Drecshler .. a must for the serious lifter).

Week 1: (1Rm% x Sets x Reps)

- 75% x 4 x 5
- 85% x 5 x 5
- 60% x 4 x 3

- 80% x 3 x 5
- 85% x 6 x 5
- 60% x 4 x 3

- 75% x 4 x 3
- 85% x 3 x 3
- 60% x 4 x 3

The video of my most recent 90kg c&j taken at Donny's Industrial Bay shows quite a few areas needing technique re-work:

- My arms bend prematurely prior to the 2nd pull.
- My feet on the clean catch are pointed too far to the sides.
- My left elbow is too low on the clean recovery.
- My head does not pop through on the jerk.
- My rear leg on the jerk split is too stiff.
- My rear foot on the jerk split should not be flat footed but instead should have landed on the ball of the foot to provide cushioning when pushing under.

Evening Kettlebell Session in my basement dungeon

Z-Health R-phase Level 2 Dynamic Joint Mobility

Back Squat (kg):

70 x 1 x 12

85 x 1 x 5

102 x 1 x 5

110 x 5 x 5

Front Squat (kg):

70 x 1 x 5

80 x 1 x 5

90 x 1 x 3

100 x 1 x 1

108 x 1 x 1

Jerk Dips (kg):

115 x 1 x 3

125 x 1 x 2

140 x 1 x 1

Rack Holds (kg):

150 10 secs

160 10 secs

I will be flying out to Petaluma for a business trip early tomorrow morning and due to making very late reservations, will not be at my hotel until 9pm. This means no training tomorrow so I instead I moved up day two of the first week of the 1974 Russian Squat Routine. This calls for a grueling five sets of five with 85% which I bumped up a little under three kilos to 110. With the exception of set three when I waited too long between reps but was still able to grind it out, the other four sets were the easiest they have ever been with this weight. This is the second three week RSR cycle I am attempting to complete back to back. The theory behind this program is it slowly builds squat strength but leaves enough for the lifter to also work the competition lifts.

As with my variation on this program I follow the back squats with working up to the heaviest possible front squat single I can handle. Well my choice of 108 for the last attempt was wise as I barely made it.

**Tuesday, July 13 2010**

Z-Health R-phase Level 2 Dynamic Joint Mobility

Back Squat (kg):

60 x 1 x 1280 x 4 x 5

6 x 10/10 @ 1:30

8 x 5/5 @ 1:00Total: 200 reps/19 min

I completed the 1st week of my second 1974 RSR three week cycle. I moved onto a kettlebell session where I did 200 snatches of the 24kg bell in just under 19 minutes. This was followed by a single 2-rung ladder of Military presses which were embarrassingly difficult.

**Wednesday, July 14 2010**

Z-Health R-phase Level 2 Dynamic Joint Mobility

Snatch (kg):

40 x 3 x 3

50 x 2 x 2

55 x 1 x 2

60 x 1 x 2

63 x 3 x 2

Clean and Jerk (kg):

60 x 2 x 2

72 x 2 x 2

80 x 3 x 2

Clean High Pulls (kg):

85 x 1 x 2

90 x 1 x 2

95 x 1 x 2

Clean grip Deadlift with Shrug and slow negative (kg):

100 x 1 x 2

105 x 1 x 2

110 x 1 x 2

Front Plank with 10kg plate on back for one minute.

Its always great to be back at Myles-Ahead. Freddie put me through a challenging session pointing out numerous areas of where I needed to make adjustments:

- During a hang snatch, pitch the shoulders back and get the chest out .. hang snatch at the knee as this takes the arms out of the lift

- During the snatch setup my knees should be in front of my elbows
- My snatch and clean hip pop should be performed explosively forward and UP
- My jerk push under the bar should occur just as the bar leaves the shoulders .. not before and not after
- My head should "pop" through the jerk

**Thursday, July 15 2010**

Z-Health R-phase Level 2 Dynamic Joint Mobility

Back Squat (kg):

61 x 1 x 1284 x 4 x 5

105 x 3 x 5Front Squat (kg):

61 x 1 x 12

80 x 1 x 5

95 x 1 x 3

102 x 1 x 2

109 x 1 x 1

2 x 10/10

1 x 20/20

2 x 5/5

2 x 10/10

1 x 5/5/5/5

Double Kettlebell Snatch

1 x 5 50lb/45lb

1 x 5 45lb/50lb

8 x 5/5 @ 1:001 x 20/20

2 x 5/5

2 x 10/10

1 x 5/5/5/5

Double Kettlebell Snatch

1 x 5 50lb/45lb

1 x 5 45lb/50lb

Total: 200 reps/19 min

**Sunday, July 18 2010**

Early morning session in my basement dungeon

Z-Health R-phase Level 2 Dynamic Joint Mobility

Back Squat (kg):

70 x 1 x 1290 x 1 x 5

100 x 1 x 5

110 x 6 x 5

Front Squat (kg):

70 x 8

80 x 3

Today's back squat set/rep scheme follows the 2nd session of the 2nd week of the 1974 RSR calling for 85% x 6 x 5. It is the most difficult session of the nine that comprise the three weeks of three sessions each. I normally test my front squat going for the heaviest possible single afterwards but had nothing left after a triple with only 80kg.

**Monday, July 19 2010**

Afternoon kettlebell session on the lawn outside my office building

Z-Health R-phase Level 2 Dynamic Joint Mobility

2 x (7/7, 8/8, 9/9, 10/10, 11/11, 12/12) Snatch

Total: 228 reps

2 x 3-rung ladder MP/CP

One of my co-workers that I trained joined me today alternating with him as we performed our ladders. I was finally able to get through a 3 rung press ladder on my left side by adding in the clean to set it up.

**Tuesday, July 20 2010**

Evening session in my basement dungeon.

Z-Health R-phase Level 2 Dynamic Joint Mobility

Back Squat (kg):

70 x 1 x 1280 x 4 x 3

Front Squat (kg):

70 x 10

85 x 4

95 x 2

100 x 1

105 x 1

110 x 1

Snatch (kg):

40 x 3

50 x 3

55 x 2

60 x 2 x 2 1010

I finished up the 2nd week of the 1974 RSR calling for 60% x 4 x 3. These were very easy as can be attested to by my ability to come within two kilos of my best front squat.

My snatching did not go well so I cut the session short.

Afternoon kettlebell session on the lawn outside my office building

Single 24kg bell:

1 x 10/10 snatch

Double 24kg bells:

4 x 10 Dbl swing

10 x 5 Dbl snatch

2 x 1 Dbl MP

1 x 3 Dbl MP

Morning kettlebell session outside the Rhinebeck Motel in Rhinebeck NY

24kg x 13 x 10/10 Snatch

The beauty of the kettlebell is its portability .. I brought a 24kg along in my trunk while visiting relatives.

Afternoon kettlebell session on the lawn outside my office building

Double 24kg bells:

2 x 5 Dbl snatch

2 x 5 Dbl front squat

Single 24kg bell:

6 x 10/10 snatch

1 x 15/15 snatch

Afternoon kettlebell session on the lawn outside my office building

Double 24kg bells:

5 x 5 swing

5 x 5 front squat

1 x 3 Dbl MP

1 x 3 Dbl C&MP

2 x 5 Dbl C&J

Evening Olympic Weightlifting session in basement dungeon:

Snatch (kg):

40 x 2 x 3

50 x 2 x 2

55 x 2 x 2

60 x 1 x 2

65 x 3 x 1

Clean (kg):

65 x 3

75 x 2

80 x 2 01

80 x 2

85 x 2 00

85 x 2

85 x 2 10

70 x 2

80 x 2

85 x 1

90 x 1

Front Squat (kg):

60 x 12

70 x 5

85 x 4 x 3

Back Squat (kg):

70 x 5

80 x 3

90 x 3

100 x 2

110 x 1

**Thursday, July 22 2010**Afternoon kettlebell session on the lawn outside my office building

Z-Health R-phase Level 2 Dynamic Joint Mobility

Single 24kg bell:

Double 24kg bells:

4 x 10 Dbl swing

10 x 5 Dbl snatch

2 x 1 Dbl MP

1 x 3 Dbl MP

**Sunday, July 25 2010**Morning kettlebell session outside the Rhinebeck Motel in Rhinebeck NY

24kg x 13 x 10/10 Snatch

The beauty of the kettlebell is its portability .. I brought a 24kg along in my trunk while visiting relatives.

**Wednesday, July 28 2010**Afternoon kettlebell session on the lawn outside my office building

Z-Health R-phase Level 2 Dynamic Joint Mobility

2 x 5 Dbl snatch

2 x 5 Dbl front squat

Single 24kg bell:

6 x 10/10 snatch

1 x 15/15 snatch

**Thursday, July 29 2010**Afternoon kettlebell session on the lawn outside my office building

Z-Health R-phase Level 2 Dynamic Joint Mobility

5 x 5 swing

5 x 5 front squat

1 x 3 Dbl MP

1 x 3 Dbl C&MP

2 x 5 Dbl C&J

Evening Olympic Weightlifting session in basement dungeon:

Snatch (kg):

40 x 2 x 3

50 x 2 x 2

55 x 2 x 2

60 x 1 x 2

65 x 3 x 1

Clean (kg):

65 x 3

75 x 2

80 x 2 01

80 x 2

85 x 2 00

85 x 2

85 x 2 10

70 x 2

80 x 2

85 x 1

90 x 1

Front Squat (kg):

60 x 12

70 x 5

85 x 4 x 3

Back Squat (kg):

70 x 5

80 x 3

90 x 3

100 x 2

110 x 1

**Friday, July 30 2010**

Afternoon kettlebell session on the lawn outside my office building

Z-Health R-phase Level 2 Dynamic Joint Mobility

24kg x 5 x 10/10 snatch in 5":13

24kg 2-rung MP

Dbl 24kg x 5 Front Squat

Dbl 24kg 2-rung Clean & MP

Dbl 24kg x 5 Front Squat

Dbl 24kg x 3 Clean & MP

Dbl 24kg x 5 Front Squat

Dbl 24kg x 3 Seasaw Press

Dbl 24kg x 5 Front Squat

Dbl 24kg x 3 Seasaw Press

This was aggressive double 24kg bell session to work my quads and shoulders.

**Saturday, July 31 2010**

Noon Olympic Weightlifting session at Donny's Industrial Bay

Snatch (kg):

40 x 1 x 4

50 x 1 x 4

60 x 2 x 2 0011

60 x 1 x 2 PwrSn

65 x 7 x 2 000001111100

65 x 1 x 1

70 x 2 x 1 00

70 x 2 x 1 01

72.5 x 2 x 1 00

75 x 1 x 1 0

Clean and Jerk (kg):

50 x 2 x 2

70 c 3

80 x 6 x (1+1)11101010001011

85 x 1 x (1+1) 11

Front Squat (kg):

60 x 7

70 x 3

80 x 3

90 x 2

95 x 1

Great volume with 65kg snatches and not much else.

**Sunday, August 1 2010**

Morning squat session in my basement dungeon.

Z-Health R-phase Level 2 Dynamic Joint Mobility

Front Squat (kg):

75 x 5

85 x 5

97 x 2 x 3

100 x 3

Back Squat (kg):

70 x 12

85 x 5

100 x 3

115 x 2

125 x 1

130 x 1 0

32kg Kettlebell snatch:

1 x 10/10

5 x 5/5

Completed the 2nd session of the third week of the 1974 RSR with front squats. Almost hit a back squat PR with 130 after how easy 125 felt. Also the 70 32kg kettlebell is the most heavy snatching in three years.

**Monday, August 2 2010**

Afternoon kettlebell session on the lawn outside my office building

Z-Health R-phase Level 2 Dynamic Joint Mobility

10 x 10/10 Snatch (16:30)

1 x 10/10

2 x 1/1 TGU

A quick session alternating my lifts with an office partner. I'm sticking with ten left, ten right for my snatches as I get more and more used to this volume.

**Tuesday, August 3 2010**

Evening Olympic weightlifting session in my basement

Z-Health R-phase Level 2 Dynamic Joint Mobility

Back Squat (kg):

70 x 10

80 x 5

90 x 2

100 x 2

110 x 2

1209 x 1

130 x 1 PR

132 x 1 PR

Front Squat (kg):

70 x 12

70 x 4 x 3

90 x 1 x 3

Clean and Jerk (kg):

50 xx 2 x 2

60 x 2 x 2

70 x 2 x 2

80 x 3 x 1

85 x 1 x 2

90 x 2 x (1+1) 1011

70 x 1 x 1

70 x 3 x 2 Hang Clean

**Wednesday, August 4 2010**

Afternoon kettlebell session on the lawn outside my office building

Z-Health R-phase Level 2 Dynamic Joint Mobility

7 x 10/10 Snatch

1 x 10 Double bell Swing

2 x 10 Double bell Front Squat

It was very hot and very humid. I had to abandon the snatches after the seventh set as I was sweating so profusely I could barely hold onto the bell. Today was also my eight consecutive day training.

**Thursday, August 5 2010**

Morning kettlebell warmup:

32kg Kettlebell:

1 x 2/2 Snatch

3 x 5/5 Snatch

1 x 3/3 Push Press

1 x 3/3 Jerk

2 x 1 Right arm MP

Noon Olympic Weightlifting session in my basement:

Z-Health R-phase Level 2 Dynamic Joint Mobility

Back Squat (kg):

70 x 12

85 x 7

100 x 4 x 5

Front Squat (kg):

70 x 7

80 x 5

90 x 2

100 x 2

105 x 1 0

Evening Olympic Weightlifting session at Donny's Industrial Bay:

Snatch (kg):

40 x 3 Psn

50 x 3 Psn

55 x 3 x 2 Psn

60 x 4 x 2 Sn 1110101011

65x 2 x 2

70 x 3 x 1 000

One of my office mates brought in his 32kg bell. It has a very smooth handle and I have never been able to snatch it. He allowed me to score it bit under the handle using an iron file and this did the trick. After snatching it and performing some push press and jerks I surprised myself by still being able to press it with my right. My left only gets it about an inch off my shoulder.

The beginning of the third consecutive three week 1974 Russian Squat Routine commenced today with four sets of five rep back squats with 100kg (75%). Afterward I tested my front squat max single and couldn't stand up with 105.

1 x 3/3 Push Press

1 x 3/3 Jerk

2 x 1 Right arm MP

Noon Olympic Weightlifting session in my basement:

Z-Health R-phase Level 2 Dynamic Joint Mobility

Back Squat (kg):

70 x 12

85 x 7

100 x 4 x 5

Front Squat (kg):

70 x 7

80 x 5

90 x 2

100 x 2

105 x 1 0

Evening Olympic Weightlifting session at Donny's Industrial Bay:

Snatch (kg):

40 x 3 Psn

50 x 3 Psn

55 x 3 x 2 Psn

60 x 4 x 2 Sn 1110101011

65x 2 x 2

70 x 3 x 1 000

One of my office mates brought in his 32kg bell. It has a very smooth handle and I have never been able to snatch it. He allowed me to score it bit under the handle using an iron file and this did the trick. After snatching it and performing some push press and jerks I surprised myself by still being able to press it with my right. My left only gets it about an inch off my shoulder.

The beginning of the third consecutive three week 1974 Russian Squat Routine commenced today with four sets of five rep back squats with 100kg (75%). Afterward I tested my front squat max single and couldn't stand up with 105.

Due to the almost 100% humidity, my snatch session went poorly as I was drenched before I even got to 75%. I was fortunate to make a two sets of doubles with 80% and it was all down hill from there. I played around with some of the kettlebells and almost snatched a 90lb bell. I should be able to nail it after a few more months of increased snatching volume with the 32kg bell.

**Friday, August 6 2010**

Noon Kettlebell session out on the office lawn.

Z-Health R-phase Level 2 Dynamic Joint Mobility

Kettlebell 24kg/32kg medley:

32kg x 1 x 20 Two-hand swing

32kg x 1 x 10/10 One hand swing

24kg x 3 x 10/10 Snatch

32kg x 1 x 10/10 One hand swing

32kg x 1 x 5/5/5/5 One hand/Two hand swing roundabout

24kg x 2 x 10/10 Snatch

32kg/24kg x 1 x 4/6/5/5 Snatch/Two-hand swing/Snatch

This was a fun session alternately with one of my star kettlebell students, Raidu Rayasam, who is getting back in shape with ten sets of 20 reps of two hand swings with the 24kg.

**Saturday, August 7 2010**

Noon Olympic Weightlifting session at Donny's Industrial Bay

Z-Health R-phase Level 2 Dynamic Joint Mobility

Clean & Jerk (kg):

50 x 3 x (2 + 4) Clean & PwrJerk

60 x 2 x (2+3)

70 x 1 x (2+2)

80 x 2 x (2+2) 11111011

85 x 1 x (1+1)

90 x 1 x (1+1)

95 x 2 x 1 00

60 x 2 x (1+4) PwrJ

Kettlebell (kg)

32 x 1 x 7/7 snatch

32 x 1 x 1 right side MP

32 x 1 x 7/7 snatch

41 x 5/5 One-hand swing

32 x 1 x 5/5 snatch

## Friday, May 21, 2010

### A little more each day

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It has been quite a while since I've posted here and a lot has happened including the forty-three training sessions documented below. What's my excuse? I don't have one. To my credit I have been training and manage scribble done the gory details of each session.

There's the quick summary of what happened over since the before the National Masters on April 10 and now three months later:

- Competed in the 2010 National Masters on Sunday, April 11 at Lost Battalion Hall in Queens, NYC, NY in the 85kg class, age 55-59. Only made the openers in each of the two lifts for 75/95 and 170 total, a kilo below what I had back on Valentines Day. Considering how overwhelmed I was, its amazing I totaled at all. Oh yeah it was good enough for a bronze but 25kg behind my good friend and nemesis Harry Cochran Jr, the silver medalist.
- Flew out the next Monday to China for business and pleasure for a little over four weeks. A incredible country in every aspect EXCEPT for training facilities. This is really my fault as I know China has more lifters in Beijing alone than in the entire US. Next time I will solicit suggestions from goheavy as to where to lift in Nanjing and Beijing the two cities I spend the most time in. As for my training in China, during my first week, I trained once while in Nanjing upscale but smoky gym (travelers be forewarned: people openly smoke everywhere) with 10kg plastic bars. The next day I caught a nasty chest cold that lasted the entire trip and beyond. That was the last time I did any training in China except for walking after catching that cold.
- Back in the ole US at the end of April where I was treated for asthma which I hadn't suffered from since my childhood.
- June 24th through the 26th in St. Paul, MN, I re-certified as a Russian Kettlebell Challenge Instructor or RKC for short. This required passing a snatch test (100 reps in five minute with a 24kg kettlebell) and passing a technique test with double 24kg bells in the swing, front squat, clean and press. This is only a fraction of the volume the regular "victims" had to undertake as I was able to participate as an Assistant Instructor The candidates assigned to my team, led by Dr. Jim Hartle, RKC Team Leader, were extremely well prepared.
- Changes in training venue. My lifting club, Excel (to be re-named) moved so far south that with the usual traffic, its an over 90 minute nerve racking commute during the week. As a result, I only make it down to Donny's Industrial Bay in Norwood, MA once or twice on the weekend. In its place during the week I train sometimes in Nashua, NH at Bud Johnson converted garage or in my basement.
- Started lifting again on May 4 where I experienced great difficulty with light weights as I expected after having taken over a month off from lifting. Although my lifts are lagging considerably, my squat strength has finally returned to before my trip to China.

Jim Storch:

- On the clean catch, actively throw the bar right at the neck. Do this forcefully by punching the backwards with both hands throwing the elbows up.
- On the jerk, there should be a small hesitation before explosively pushing under.

Arthur Dreschler:

- Do not do any push-presses.
- Work the feet placement so the feet land firmly but flexibly as they will land before the arms fully lock out. As the arms lock out, the rear leg drops lower so that the bar never is press out upwards.

Below are the details of the forty-three training sessions since last time I posted.

Tuesday, May 4 2010

Evening Olympic Weightlifting Session at Cressey's Performance

Z-Health R-phase Level 2 Dynamic Joint Mobility

Snatch (lbs):

94 x 3

94 x 4

114 x 3 x 2

134 x 3 x 1 010

Clean & Jerk (lbs)

95 x 2

134 x 3

154 x 2

174 x 1

184 x 2 x 1 01

Thursday, May 6 2010

Evening Olympic Weightlifting Session at Cressey's Performance

Z-Health R-phase Level 2 Dynamic Joint Mobility

Snatch (kg):

30 x 2 x 3

40 x 2 x 2

50 x 1 x 2

60 x 1 x 3 011

63 x 1 x 1

Clean & Jerk (kg):

60 x 3 x 2

74 x 1 x 1

79 x 1 x 1

84 x 1 x 1

86 x 1 0

Front Squat (kg):

50 x 5

60 x 5

75 x 6 x 3

Saturday, May 8 2010

Noon Olympic Weightlifting Session at Donny's Garage

Z-Health R-phase Level 2 Dynamic Joint Mobility

Snatch (kg):

40 x 3

50 x 2

55 x 2 x 2

60 x 2

65 x 3 x 2 100111

70 x 3 x 1 000

70 x 2 00

60 x 2 00

Clean & Jerk (kg):

70 x 2 x 2

80 x 2

85 x 2 00

85 x 1

87 x 1

90 x (1+1) 01

Front Squat (kg):

70 x 3

80 x 3

90 x 3 x 3

Sunday, May 9 2010

Noon Kettlebell Session in my basement dungeon

Z-Health R-phase Level 2 Dynamic Joint Mobility

32kg Swings

3 x 5/5

3 x 8/8

24kg Snatches

5 x 7/7 on the top of minute

Total: 70 reps/5 mins

2 x 10/10

2 x 5/5

1 x 10/10

Grand Total: 150 reps

First kettlebell session since returning from China. Very tough so went for volume.

Monday, May 10 2010

Evening Oly Session in my basement dungeon:

Snatch (kg):

40 x 1 x 3

50 x 2 x 2 0111

60 x 1 x 2

70 x 1 x 2 00

Clean Grip Snatch Dead lifts (kg):

50 x 1 x 3

60 x 2 x 3

70 x 2 x 3

80 x 2 x 3

85 x 2 x 3

90 x 1 x 3

95 x 1 x 2

100 x 1 x 2

105 x 1 x 2

Tuesday, May 11 2010

Evening Oly Session at Cressey's Performance:

Snatch (kg):

40 x 3 x 2

52 x 2 x 2

61 x 2 x 2

65 x 1 x 2

70 x 1 x 1

72 x 1 x 1 0

Clean & Jerk (kg):

70 x (1+1)

70 x (2+2)

75 x (2+2)

84 x (1+1)

91 x (1+1)

95 x (1+1) 10

Front Squat(kg):

61 x 1 x 5

84 x 1 x 2

91 x 1 x 2

95 x 5 x 2

185 x 5

205 x 3

215 x 1

185 x 5

135 x 10

32kg x 5/5 Kettlebell snatch

Thursday, May 13 2010

Evening Olympic Weightlifting Session at Donny's Industrial Bay

Z-Health R-phase Level 2 Dynamic Joint Mobility

Snatch (kg):

40 x 1 x 3

50 x 1 x 2

55 x 4 x 2 11110010

60 x 2 x 1

65 x 5 x 1 11010

Snatch Pull (kg):

70 x 3 x 2

Cleans (kg):

80 x 2 x 1 01

80 x 5 x 2 1011101111

Snatch Balance (kg):

40 x 2 x 3

A high volume workout to attempt to get back into some sort of shape where the possibility of getting back to pre trip to China level is even believable.

Sunday, May 16 2010

Noon Olympic Weightlifting Session at Donny's Industrial Bay

Z-Health R-phase Level 2 Dynamic Joint Mobility

Clean & Jerk (kg):

40 x 1 x 2

50 x 1 x 2

60 x 1 x 2

70 x 1 x 2

80 x 1 x 2

85 x 5 x 2 1110111001

70 x 2 x 1 00

Snatch (kg):

40 x 2 x 2 1110

50 x 2 x 2

55 x 1 x 5 10011

55 x 1 x 3

60 x 1 x 2

Front Squat (kg):

70 x 1 x 3

75 x 1 x 3

80 x 1 x 3

The clean and jerks with 85kg felt enormously heavy. Take a month off and get sick to boot and this is what you get .. a huge lesson in humility.

Tuesday, May 20 2010

Evening Olympic Weightlifting Session at Cressey's Performance

Z-Health R-phase Level 2 Dynamic Joint Mobility

Snatch (kg):

52 x 2 x 3 001011

52 x 2 x 3

61 x 3 x 2 011111

64 x 5 x 2 0001011010

Clean (kg):

61 x 2 x 3

75 x 5 x 3

86 x 2 x 2

Front Squat(kg)

60 x 1 x 5

70 x 1 x 3

85 x 1 x 3

94 x 1 x 2

100 x 1 x 2

Nothing much to say other than its looking like only baby steps are going to get me back to where I was.

Thursday, May 20 2010

Evening Olympic Weightlifting Session at Donny's Industrial Garage

Z-Health R-phase Level 2 Dynamic Joint Mobility

Snatch (kg):

50 x 2 x 3 011111

55 x 1 x 2

60 x 2 x 2 0001

55 x 2 x 3 010011

60 x 1 x 2

65 x 1 x 2

70 x 1 x 2 01

60 x 2 x 2 0000

Snatch Pull (kg):

70 x 3 x 3

80 x 1 x 3

90 x 3 x 2

80 x 2 x 2

Front Squat (kg):

70 x 1 x 4

80 x 1 x 4

85 x 1 x 4

90 x 1 x 4

90 x 1 x 3 110

Friday, May 21 2010

Evening Olympic Weightlifting Session at Bud Johnson's Garage

Z-Health R-phase Level 2 Dynamic Joint Mobility

Very nice facility:

- Two level birch/maple platforms with rubber sides
- Two squat racks
- Power rack

40 x 3

60 x 2

70 x 3 x 2

75 x 2 x 2

80 x 3 x 1

Back Squats (lbs):

145 x 8

155 x 7

165 x 6

175 x 5

185 x 4

205 x 3

225 x 2

255 x 1

Saturday, May 22 2010

Noon Olympic Weightlifting Session at Donny Venterosa's Industrial Bay

Z-Health R-phase Level 2 Dynamic Joint Mobility

Clean & Jerk (kg):

60 x 2 x (1+1)

70 x 1 x (1+1)

80 x 1 x (1+1)

85 x 3 x (1+1)

90 x 1 x (1+1) 00

90 x 2 x (1+1)

Front Squats (kg):

75 x 3

80 x 3

85 x 2

90 x 2

95 x 2

100 x 2

105 x 1 0

This is heaviest volume c&j session since returning from China. The first missed clean with 90kg was due to not getting under it quick enough. When I made it the 2nd and 3rd time, it felt that way 100kg felt several months. I would guess that I'm at around 90% of c&j form. Getting back that next 10% and then adding a another 5% is a decent goal for 2010. I will be shooting for a 73kg snatch on Tues to keep pace.

Oh and here's a big secret to achieving results in this sport: Hard work, hard work followed by more hard work .. yup its THAT easy ..

Coach Ben Fuller who has been re-habbing a back injury for over a year started back training around two months ago. Today he military pressed 105kg for a double .. freak'n sick ..

Monday, May 24 2010

Evening Olympic Weightlifting Session at Bud Johnson's Garage

Z-Health R-phase Level 2 Dynamic Joint Mobility

Snatch (kg):

40 x 3

45 x 5

50 x 3

55 x 2 x 2

60 x 1 x 2 01

60 x 4 x 2

65 x 2 00

65 x 3 x 1

Front Squat (lbs)

150 x 8

160 x 7

170 x 6

180 x 5

190 x 4

205 x 3

220 x 1

60 x 2

70 x 3 x 2

75 x 2 x 2

80 x 3 x 1

Back Squats (lbs):

145 x 8

155 x 7

165 x 6

175 x 5

185 x 4

205 x 3

225 x 2

255 x 1

Tuesday, May 25 2010

Noon Kettlebell Session outside Office Park lawn

Z-Health R-phase Level 2 Dynamic Joint Mobility

24kg Snatch (kg):

5 x 8/8 on the top of the minute

1 x 5/6

Total: 91 reps/5 minutes

5 minute rest

3 x 10/10 on the top of every two minutes

Total: 60 reps/6 minutes

Grand Total: 151 reps

Although 91 reps in 5 minutes sounds very close to the required 100 reps in 5 minute for RKC re-certification, from experience, I know I will need the full remaining four and half weeks to get those extra 9 reps.

Wednesday, May 26 2010

Evening Olympic Weightlifting Session at Bud Johnson's Garage

Z-Health R-phase Level 2 Dynamic Joint Mobility

Front Squat (lbs):

135 x 8

155 x 5

185 x 2

205 x 2

220 x 6 x 2

C&J (kgs):

40 x (1 + 4)

50 x (1 + 3)

60 x (1 + 2)

70 x 2 x (2 + 2)

75 x (2 + 2)

80 x (2 + 2)

80 x (1 + 1)

It was 96 deg F in Bud's garage with the ceiling fans barely able to cool things down. I decided to work my legs first with front squats and finish with light to moderate c&js.

On a few front squats with 220 I was getting dizzy on concentric. It turns out that I need to really bring up elbows together and up to create enough of a meaty anterior deltoid platform for the bar to rest on. Apparently when I don't do this, the heavy weight cuts off my oxygen supply.

On the jerks, Bud noticed that I was leaning forward on the dip and suggested I needed to keep my torso rigid by pulling in my stomach and pushing out my chest. This seemed to help.

Thursday, May 27 2010

Evening Olympic Weightlifting Session at Donny's Industrial Bay

Z-Health R-phase Level 2 Dynamic Joint Mobility

Snatch (kg):

40 x 2

40 x 4 1011

50 x 2 00

50 x 3 011

50 x 3 101

60 x 2

60 x 2 10

60 x 2 01

65 x 3 x 2

65 x 1 x 3 101

65 x 2

70 x 2

70 x 1

75 x 2 x 1 01

Back Squat (kg):

75 x 8

80x 7

85 x 6

90 x 5

95 x 4

105 x 3

115 x 2

127 x 1 0

70 x 12

I started off really struggling with my snatches with a good many misses with light weights. Most of the issue was due to my arms not being loose and once this was corrected I made 10/11 with 65kg a post China volume/intensity PR. I then surprised myself with a double with 70 and making the 2nd attempt with 75. This is a little less than 95% off my 1RM of 80 so I was real pleased.

The back squats went well until I tried to set a PR with 127 and got stuck a little below parallel before ditching. At Richard Maloon's suggestion, I finished with a quick set of 12 with 70.

Friday, May 28 2010

Noon Kettlbebell Session outside Office Park lawn

Z-Health R-phase Level 2 Dynamic Joint Mobility

24kg Snatch (kg):

5 x 9/9 on the top of the minute

1 x 4/3

Total: 97 reps/5 minutes

5 minute rest

3 x 10/10 on the top of every two minutes

1 x 3/0

Total: 63 reps/6 minutes

Grand Total: 160 reps

Today's temperature was ideal for snatching the 24kg. Taking advantage of it, I was able to add another six reps so that my new total of 97 reps in 5 minutes brings me within three more to qualify for the 100 reps in 5 minute for RKC re-certification.

In all honesty training specifically for this test pales in comparison to the MaxVO2 24-snatch protocol.

Saturday, May 30 2010

Noon Olympic Weightlifting Session at Donny Venterosa's Industrial Bay

Z-Health R-phase Level 2 Dynamic Joint Mobility

Clean & Jerk (kg):

50 x 2 x (2+2)

60 x 2 x (2+2)

70 x 2 x (2+2)

80 x 1 x (2+2)

85 x 2 x (2+2) 00000011

85 x 1 x (1+1)

90 x 1 x (1+1) 1011

90 x 3 x (1+1) 101111

95 x 2 x (1+1) 1000

Front Squats (kg):

50 x 1 x 10

75 x 1 x 5

80 x 1 x 3

90 x 1 x 3

95 x 2 x 3

Tuesday, June 1 2010

Evening Olympic Weightlifting Session at Cressey's Performance

Z-Health R-phase Level 2 Dynamic Joint Mobility

Snatch (lbs):

94 x 1 x 2

94 x 2 x 3

114 x 2 2 1110

134 x 3 x 2 111100

134 x 1 x 3 101

134 x 2 x2 1011

114 x 1 x 2

Front squat (lbs):

135 x 1 x 5

155 x 1 x 5

185 x 3 x 5

185 x 1 x 2

The heaviest volume with 85kg front squats since returning from China. Snatches not feeling particularly strong.

Thursday, June 3 2010

Evening Olympic Weightlifting Session at Donny's Garage

Z-Health R-phase Level 2 Dynamic Joint Mobility

Snatch (kg):

40 x 1 x 3

40 x 1 x 4

50 x 1 x 3

55 x 2 x 2

60 x 1 x 3 000

60 x 1 x 3

65 x 1 x 2 10

65 x 1 x 2

70 x 3 x 1 100

70 x 2 x 2 0000

70 x 1 x 2

71 x 3 x 1 000

71 x 1 x 2 10

Back squat (kg):

70 x 6

80 x 5

90 x 5

100 x 4

110 x 3

120 x 1

Feedback from Jason Edmond's indicated I wasn't extending my knees back during the 1st pull in order to get on my heels and push the floor away. I was also jumping early during the 2nd pull.

Friday, June 4 2010

Noon kettlebell session outside my office building under the shade of a large oak tree.

Z-Health R-phase Level 2 Dynamic Joint Mobility

24kg Kettlebell Snatch

5 x 9/9

1 x 6/4

100 reps in 5 mins

3 x 10/10

1 x 5/5

Total: 140 reps

This is the first time I was able to achieve the the numbers required for my Russian Kettlebell Instructor re-certification. Now I just need to keep the volume up and maintain.

Saturday, June 5 2010

Noon Olympic weightlifting Session in my basement dungeon

Z-Health R-phase Level 2 Dynamic Joint Mobility

Front Squat (kg):

50 x 1 x 10

60 x 1 x 5

70 x 1 x 5

80 x 1 x 5

90 x 1 x 4

96 x 6 x 3

Clean and Jerk (kg):

50 x (2+2)

60 x (2+2)

70 x (2+2)

I really pushed myself with the six sets of triples with 96. Its hard to believe I once did 5x5 with this weight but thats what happens when taking a month off training.

Sunday, June 6 2010

Olympic weightlifting Session in my basement dungeon

Z-Health R-phase Level 2 Dynamic Joint Mobility

Clean and Jerk (kg):

50 x (1+2) 110

50 x (2+2)

60 x (2+2)

70 x (2+2)

80 x (2+2)

85 x (2+1) 010

Yesterday's heavy front squat session took a toll on me; 85kg never felt so heavy ..

Friday, June 11 2010

For the next three days I was in Leesburg, VA for my nieces wedding. During that time I trained kettlebell snatches each day as I always keep a 24kg bell in my trunk.

Late afternoon kettlebell session in the Best Western Fitness room in Leesburg, VA

Z-Health R-phase Level 2 Dynamic Joint Mobility

24kg Kettlebell Snatch:

202 reps in 19 mins

Saturday, June 12 2010

Morning kettlebell session in the Best Western Fitness room in Leesburg, VA

Z-Health R-phase Level 2 Dynamic Joint Mobility

24kg Kettlebell Snatch:

206 reps in 18:30

Sunday, June 12 2010

Morning kettlebell session in the Best Western Fitness room in Leesburg, VA

Z-Health R-phase Level 2 Dynamic Joint Mobility

24kg Kettlebell Snatch:

210 reps in 20 mins

Tuesday, June 15 2010

Noon kettlebell session outside my office building under the shade of a large oak tree.

Z-Health R-phase Level 2 Dynamic Joint Mobility

24kg Kettlebell Snatch:

220 reps in 20 minutes

Evening Oly Session at Cressey's Performance:

Snatch (lbs):

64 x 1 x 4 Hang

94 x 3 x 4

114 x 2 x 3

134 x 4 x 2 10101111

94 x 5 x 5 Fast Hang Drop Under

114 x 2 x 2

134 x 2

Front Squat(lbs):

134 x 1 x 5

185 x 5

205 x 3

215 x 1

185 x 5

135 x 10

32kg x 5/5 Kettlebell snatch

Wednesday, June 18 2010

Noon kettlebell session outside my office building under the shade of a large oak tree.

Z-Health R-phase Level 2 Dynamic Joint Mobility

24kg Kettlebell Snatch

5 x 9/9

1 x 5/5

100 reps in 4:45

1 x 15/15

2 x 5/5

1 x 10/10

Total: 170 reps

Evening Olympic weightlifting session at Bud Johnson's:

Snatch (kg):

40 x 2 x 4

50 x 2 x 2

55 x 1 x 2

60 x 1 x 2 01

60 x 1 x 2

65 x 1 x 2 01

65 x 1 x 2

70 x 3 x 1 000

An experienced visiting coach, who wishes to remain anonymous , noticed that I was getting under the bar quick enough but not locking out my arms in time. He also noticed that my elbows where rotated to the back instead of down and to the sides. The latter position is much more stable and activates the lats to help with the load. I practiced some light OHS with this and it does feel a bit strange but I will continue to work this as its clearly a mobility/flexibility issue.

Thursday, June 19 2010

Evening Olympic Weightlifting Session at Donny's Industrial Bay

Z-Health R-phase Level 2 Dynamic Joint Mobility

Clean & Jerk (kg):

50 x 1 x 2

60 x 1 x 2

70 x 2 x 2

80 x 2 x 2

85 x 3 x 2

90 x 1 x (1+1) 10

90 x 3 x 1

90 x 1 x (1+1) 10

90 x 1

Front Squat (kg):

60 x 1 x 5

80 x 1 x 5

90 x 1 x 4

100 x 1 x 2

80 x 1 x 6

60 x 1 x 12

Non-stop fast Hang Snatch to Full Squat Under (kg):

40 x 1 x 5

40 x 1 x 6

50 x 2 x 5

60 x 2 x 3

Sunday, June 20 2010

Morning squat session in my basement dungeon:

Z-Health R-phase Level 2 Dynamic Joint Mobility

Back Squat (kg):

50 x 1 x 10

70 x 1 x 8

85 x 1 x 5

95 x 3 x 5

100 x 1 x 5

This was the 1st of three called for sessions, 75% x 4 x 5, of the first week of the 1974 Russian Squat Routine documented in the outstanding treatise, Arthur Dreschler's "The Weightlifting Encyclopedia". I rounded up a kilo and a quarter from the called for 93.75 to 95. With the first three sets going fairly easy I bumped up the last set to 100 which did present a significant challenge. In fact it got me a bit spooked as to how I was going to be able to do the 2nd session of five sets of five with 85%.

I chose this program over the more demanding 1976 version as it has a reputation of having more consistent results without inducing over-training which is very common with the later program. I also chose back squats over front squats, as felt I needed to change things up and work total strength. The last time I worked heavy back squats my clean went up five kilos so I'm hoping for a similar effect.

Monday, June 21 2010

Noon kettlebell session outside my office building under the shade of a large oak tree.

Z-Health R-phase Level 2 Dynamic Joint Mobility

24kg Kettlebell

Snatch: 202 reps in 16 mins

Press : 2/2/

Front Squat: 2/2

Clean: 5/5

Evening Olympic weightlifting session at Bud Johnson's:

Snatch (kg):

40 x 2 x 3

50 x 1 x 2

60 x 1 x 2 00

55 x 1 x 2

60 x 1 x 2

Clean & Jerk (kg):

50 x 2 x 4

60 x 1 x 2

70 x 1 x 2

80 x 1 x 2

85 x 1 x 1

90 x 1 x 1

My snatch was way off so I switched to c&j before completely fatiguing myself. These went very with the easiest 90kg lift since coming back from China.

Tuesday, June 22 2010

Morning squat session in my basement dungeon:

Z-Health R-phase Level 2 Dynamic Joint Mobility

Back Squat (kg):

60 x 1 x 10

80 x 1 x 5

95 x 1 x 5

106 x 4 x 5

108 x 1 x 5

This was the 2nd of three called for sessions, 85% x 5 x 5, of the first week of the 1974 Russian Squat Routine form Arthur Dreschler's Weightlifting Encyclopedia. The first four sets were actually a bit light by a quarter kilo, but the last made up for it by going a full kilo and three quarters over the required 106.25 kg.

Thursday, June 24 2010

Morning squat session in my basement dungeon:

Z-Health R-phase Level 2 Dynamic Joint Mobility

Back Squat (kg):

60 x 10

80 x 3 x 4

This was the third and final session of the first week of the 1974 Russian Squat Routine form Arthur Dreschler's Weightlifting Encyclopedia. This is considerably less taxing than the more popular 1976 version and can be done in conjunction with training the competition lifts.

Friday, June 25 2010

Morning at Dayton Bluff, St. Paul Mn

Russian Kettlebell Instructor Re-certification Snatch Test:

24kg x 100 in 4:40

I also had to demonstrate one-hand swings, two-hand swings, double swings, double cleans, clean and press with both arms all with 24kg bells.

For the next three days as an RKC Assistant Instructor I was completely immersed in working with the new candidates (a.k.a victims in RKC parlance) assigned to my team. The days were long and I did not have much energy left to train of any kind.

Wednesday, June 30 2010

Morning squat session in my basement dungeon:

Z-Health R-phase Level 2 Dynamic Joint Mobility

Back Squat (kg):

60 x 1 x 10

70 x 1 x 6

85 x 1 x 5

100 x 3 x 5

Front Squat (kg):

60 x 10

80 x 5

Olympic Weightlifting Session at Bud Johnson's Garage

Z-Health R-phase Level 2 Dynamic Joint Mobility

Clean and Jerk (kg):

50 x 2 x 2

60 x 2 x 2

70 x 2 x 2

80 x 1 x 2 10

Clean Pulls (kg):

90 x 2

100 x 2

Clean-grip Deads (kg):

110 x 2

120 x 2

125 x 1

This was the first day back after a week layoff of the competition lifts. Not surprising it was very uncomfortable and I felt very slow. Now that this session is out of the way, I'm already looking forward to my next one.

Thursday, July 1 2010

Noon Kettlebell Session outside Office Park lawn

Z-Health R-phase Level 2 Dynamic Joint Mobility

24kg Snatch (kg):

2 x (5/5, 6/6, 7/7, 8/8, 9/9, 10/10)

1 x (10/1, 7/7)

Total: 214 reps

One of office co-workers I trained joined me outside. We did alternating ladders, he would do 5/5 and I would do 5/5, then he would do 6/6 then me. This is a lot of fun and it breaks up the routine a bit.

Evening Olympic Weightlifting session at Donny's Industrial Bay:

Z-Health R-phase Level 2 Dynamic Joint Mobility

Snatch (kg):

40 x 2 x 3 011111

50 x 2 x 2

55 x 2 x 2

60 x 2 x 2 1110

60 x 1 x 3 101

65 x 1 x 2 00

65 x 2 x 1 01

70 x 2 x 2 0000

60 x 2 x 2 0011

A frustrating evening of sorts as non of reps ever felt snappy .. the juices were just not flowing.

Saturday, July 3 2010

Noon Olympic Weightlifting Session in my basement dungeon

Z-Health R-phase Level 2 Dynamic Joint Mobility

Back Squat (kg):

60 x 1 x 12

80 x 1 x 8

95 x 1 x 5

105 x 1 x 5

110 x 6 x 5 PR

Front Squat (kg):

70 x 1 x 10

Today was the 2nd session of the 2nd week of the 1974 Russian Squat Routine as published by Maslaev and available in Arthur Dreschler's outstanding treatise, "The Weightlifting Encyclopedia". I decided to push myself and bumped up the weight three and three-quarter kilos from 106.25 to an even 110. This is the most demanding day of the nine sessions comprising three weeks of three sessions each. It actually calls for one more set of five than the 1st intensity session of the more difficult 1976 RSR.

My best previously with this weight was a six sets of triples and that was after a tough session of the competition lifts. Today each set of five was extremely tough. I found that I really had to keep my torso straight and align the bar over my hips. To get through the last three sets I pulled myself down quicker on the eccentric to help create an rebound effect on the way up.

Sunday, July 4 2010

Morning Olympic Weightlifting Session in my basement dungeon

Z-Health R-phase Level 2 Dynamic Joint Mobility

Front Squat (kg):

50 x 5

70 x 5

90 x 2

100 x 1

105 x 1

Cleans (kg):

50 x 3

60 x 3

70 x 3

75 x 3

80 x 3

85 x 2

90 x 3 x 1 011

95 x 2 x 1 01

100 x 2 x 1 00

70 x 2 PwCl

80 x 2 PwCl

85 x 2 PwCl, SqCl

85 x 2 PwCl, SqCl

85 x 2 PwCl

85 x 1 SqCl

I changed things up a bit as my basement is not conducive to jerks, so instead I focused on cleans "hoping" to hit 100kg. I started by working up to a solid rock bottom front squat with 105kg representing 95% of my 1RM. Looking back on the cleans, I was better off perhaps doing as many singles with 95 as possible as my two attempts with 100 had no chance as I had no confidence in making the lift .. my pseudo-psych-up routine prior to the 2nd attempt was laughable.

Feeling that my 2nd pull with the heavier weights was non-existent, I decided to head Freddie Myles suggestion of working some power cleans. As predicted as I got fatigued they morphed into squat cleans which is exactly the point of doing the power cleans. I really concentrated on an explosive 2nd pull to get the bar accelerating. When fatigued I still caught the bar fairly high but I had to squat clean it to make the lift.

Monday, July 5 2010

Morning Olympic Weightlifting Session in my basement dungeon

Z-Health R-phase Level 2 Dynamic Joint Mobility

Back Squats (kg):

60 x 1 x 10

80 x 4 x 3

Front Squats (kg):

60 x 1 x 12

80 x 1 x 5

90 x 1 x 3

100 x 1 x 1

110 x 1 x 1

90 x 1 x 6

Jerk Dips (kg):

115 x 1 x 3

120 x 1 x 3

130 x 1 x 3

140 x 1 x 3

Today was the last of the three sessions of the 2nd week of the 1974 RSR, namely four set of triples with 60%. I then proceeded to some front squats where I worked up a rock bottom front squat with 1RM of 110kg. This is encouraging as I haven't front squatted anything this heavy since January.

Racking the bar from my squat rack, I did some heavy jerk dips for overloading purposes. I am going to do these twice a week to get used to heavy weight in the rack.

Tuesday, July 6 2010

Evening Olympic Weightlifting Session in my basement dungeon

Z-Health R-phase Level 2 Dynamic Joint Mobility

Front Squat (kg):

60 x 1 x 12

82.5 x 4 x 3

90 x 2 x 3

Back Squat (kg):

70 x 1 x 12

90 x 1 x 4

105 x 1 x 2

115 x 1 x 1

120 x 1 x 1

Snatch (kg):

40 x 1 x (3 +2) Sn,PwSn

50 x 1 x (1+2), PwSn, Sn

55 x (1+1+1), PwSn, Sn, PwSn

60 x 1 x 3 101

65 x 1 x 2 10

65 x 1 x 2 00

60 x 1 x 2

65 x 1 x 1

70 x 1 x 1

Snatch Pulls (kg):

80 x 2 x 2

90 x 2 x 2

100 x 1 x 2

As noted in an earlier session, I have switched to front squats for the 3rd week of the 1974 RSR. This 1st session called for 75% x 4 x 3. The bizarre locking 82.5kg for four sets of triples was due to forgetting to load the 2.5 kg plate on the right side .. duh!! Thus the two additional sets with 90kg to make up for it. I then followed this up with working up to heavy single with back squats which in this case was 96% of my 1RM

For my snatches, I power snatched until I had to squat snatch. I also experimented with a modified frog stance which seem to have the benefit of completely taking my back out of the 1st pull. I also felt comfortable pulling from the floor. Most of my misses were as a result of not locking out my arms quick enough. I finished with heavy snatch pulls again using a modified frog stance.

Wednesday, July 7 2010

Afternoon Kettlebell Session outside on a shaded lawn by my office building

24kg Kettlebell Snatch

10 x 10/10 at the top of every two minutes

Total: 200 reps in 19:00

Late Evening Olympic Weightlifting Session in my basement dungeon

Z-Health R-phase Level 2 Dynamic Joint Mobility

Front Squat (kg):

60 x 1 x 10

85 x 1 x 4

95 x 4 x 3

Back Squat (kg):

70 x 1 x 12

80 x 1 x 5

90 x 1 x 3

100 x 1 x 3

110 x 1 x 2

122 x 1 x 1

Jerk Dips (kg):

120 x 1 x 3

130 x 1 x 3

I complete the 2nd session of the last and third week of the 1974 RSR calling for 85% x 3 x 3. I switched to front squats for this week as recommended by the article in Arthur Dreschler's "The Weightlifting Encyclopedia". This was followed up by working up to a heavy single, 122kg, the heaviest to date in several months. I finished up with some jerk dips and called it a night.

Thursday, July 8 2010

Afternoon Kettlebell Session outside on a shaded lawn by my office building

24kg Kettlebell Medley:

3 x Complex repeating on each side:

- 5 one-hand swings
- 1 snatch
- 1 press
- 1 push-press
- 1 jerk
- Descending TGU

Swings:

1 x (6/6, 7/7, 8/8,9/9, 10/10, 11/11)

1 x (6/6, 7/7, 8/8,9/9, 10/10)

One press ladders:

1 - 2 rung ladder

1 - 3 rung ladder with push press for left hand at third rung.

10 x 10/10 at the top of every two minutes

Total: 200 reps in 19:00

Late Evening Olympic Weightlifting Session in my basement dungeon

Z-Health R-phase Level 2 Dynamic Joint Mobility

Front Squat (kg):

60 x 1 x 12

70 x 4 x 3

Back Squat (kg):

70 x 1 x 12

90 x 1 x 5

100 x 1 x 3

110 x 1 x 2

120 x 1 x 1

126 x 1 x 1 PR

Clean & Jerk (kg):

50 x 1 x (1+3)

60 x 2 x (2+2)

70 x 2 x (2+2)

80 x 1 x (2+2)

90 x 3 x (1+1)

This was the second day of a double session with kettlebells at noon and Olympic weightlifting in the evening. I had to change plans with today's kettlebell session as my hands were too sore for snatching so I did focused more on swings, presses, push-press, jerks and TGUs. The TGUs were very rough and will need more focus.

I finished the last and third session of the last and third week of the 1974 RSR. This called for four sets of triples with 60%. I did these with front squats and they were very easy. This was followed by a working up to a heavy single back squat of 126kg which is a one kilo PR. A back squat of 130kg is probably just a month away. Using the weightlifting ratios it will take a front/back squat of 119/138 to snatch 85kg.

Saturday, July 10 2010

Noon Olympic Weightlifting Session at Donny Venterosa's Industrial Bay

Z-Health R-phase Level 2 Dynamic Joint Mobility

Back Squat (kg):

70x 1 x 12

90 x 1 x 6

100 x 4 x 3

Front Squat (kg):

70 x 1 x8

85 x 1 x 5

97 x 1 x 2

107 x 1 x 1

112 x 1 x 1 PR

Snatch (kg):

40 x 1 x 3

50 x 1 x 3

60 x 1 x 2

65 x 1 x 2

70 x 2 x 2 0000

60 x 1 x 2 10

65 x 3 x 1 101

70 x 1 x 1

75 x 2 x 2 0000

I started the 1st day of the 1st week of my second 1974 RSR with back squats with four sets of triples with 75%. This was followed by a 2 kg PR increase of my front squat when I worked up to as heavy a single as possible.

My snatches were a bit off as I was prematurely bending my elbows while doing my 2nd pull. This old habit has crept back in but fortunately the watchful eye of fellow 77kg master lifter Richard Maloon was quick to point this out.

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