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.
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
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
24kg Kettlebell:
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.
Thursday, July 22 2010
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
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
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
Thursday, July 29 2010
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
