Franklin's Kettlebell and Olympic Lifting Training

More 24kg MaxVo2 Snatch

2011-12-14T15:31:00.000-08:00

Wed 12/7/2011

24kg MaxVo2 Snatch :

7 reps/set, 15 sec work/15 rest:

16 sets, 2 mins extra rest
10 sets, 2.5 mins extra rest
8 sets, 2.5 mins extra rest
6 sets

Total: 280 reps/27 mins

Sat 12/10/2011

24kg MaxVo2 Snatch :

7 reps/set, 15 sec work/15 rest:

18 sets, 3 mins extra rest
8 sets, 3.5 mins extra rest
6 sets, 2 mins extra rest
4 sets, 1.5 mins extra rest
4 sets, 2 mins extra rest
4 sets

Total: 308 reps/34 mins

Tue 12/13/2011

24kg MaxVo2 Snatch :

7 reps/set, 15 sec work/15 rest:

20 sets, 2.5 mins extra rest
8 sets, 2 mins extra rest
6 sets, 2.5 mins extra rest
6 sets, 1 mins extra rest
4 sets

Total: 308 reps/30 mins

Still not back to 26 continuous sets. How did I ever do that? And a goal of 40? .. better just take it one session at a time.

Thu 12/15/2011

24kg MaxVo2 Snatch :

7 reps/set, 15 sec work/15 rest:

22 sets, 3 mins extra rest
10 sets, 2.5 mins extra rest
8 sets, 1.5 mins extra rest
4 sets

Total: 308 reps/29 mins

More training logs

2011-11-09T08:19:00.000-08:00

Monday 11/07/2011:

24kg MaxVo2 Snatch 6 reps/set, 15 sec work/15 rest:

30 sets, 1.5 minutes rest, 4 sets

Total: 204/18.5 minutes.

Tuesday 11/08/2011:

32kg Two Hand Swings:

20, 15, 10, 10, 10, 10, 10, 10, 10

Total: 105

32kg Clean left, swing transfer, Clean right:

18 x 6

Total: 108

Sunday 11/13/2011:

24kg MaxVo2 Snatch 6 reps/set, 15 sec work/15 rest:

22 sets, 2.5 mins rest
8 sets, 3 mins rest
10 sets, 3 mins rest
6 sets, 2 mins rest
6 sets

Total: 52 sets/36.5 mins

Tuesday 11/15/2011:

24kg MaxVo2 Snatch 6 reps/set, 15 sec work/15 rest:

34 sets, 3.5 mins rest
10 sets, 2 mins rest
8 sets, 1 min rest
2 sets

Total: 54 sets/32.5 mins

Tactical Grip Pullups: 3

I started GTG-ing tactical grip (pronate with thumbs over the bar) pullups as the new RKC requirements call for each male candidate to perform 5 dead hang pullups or chinups. I elected to do tactical pullups as these are a bit more difficult yet easy on my elbows. Four years ago I worked up to 9 before injuring my elbows from over doing it. For now its just twice a day going to max before failure.

Thursday 11/17/2011:

24kg MaxVo2 Snatch 6 reps/set, 15 sec work/15 rest:

36 sets

Total: 36 sets/18 mins

Sunday 11/20/2011:

24kg MaxVo2 Snatch 6 reps/set, 15 sec work/15 rest:

30 sets, 5 mins rest
6 sets, 2 mins rest
4 sets

Total: 40 sets/27 mins

Tuesday 11/22/2011:

24kg MaxVo2 Snatch 6 reps/set, 15 sec work/15 rest:

40 sets, 3.5 mins rest
8 sets, 1 mins rest
4 sets

Total: 52 sets/30.5 mins

Great session. I hit 40 sets without extra rest.

Thursday 11/24/2011

24kg MaxVo2 Snatch :

6 reps/set, 15 sec work/15 rest:

6 sets

7 reps/set, 15 sec work/15 rest:

20 set,
6
10
6
4

Total: 374 reps/38 mins

Having hit 40 sets of 6 reps without extra rest, I moved up to 7 rep sets. Unfortunately I only remember on the 7th set doing the next 20 sets with the new increment. Definitely much harder similar to the jump from 5 to 6 rep sets. Once again I must work up to 40 sets before incrementing to 8 rep sets.

Saturday 11/26/2011

24kg MaxVo2 Snatch :

7 reps/set, 15 sec work/15 rest:

26 sets, 4 mins extra rest
10 sets, 4 mins extra rest
4 sets, 2 mins extra rest

Total: 280 reps/30 mins

Monday 11/28/2011

24kg MaxVo2 Snatch :

7 reps/set, 15 sec work/15 rest:

20 sets, 3 mins extra rest
6 sets, 2 mins extra rest
6 sets, 2 mins extra rest
4 sets, 2 mins extra rest
4 sets

Total: 280 reps/30 mins

Saturday 12/4/2011

24kg MaxVo2 Snatch :

7 reps/set, 15 sec work/15 rest:

10 sets, 2.5 mins extra rest
6 sets, 2 mins extra rest
4 sets, 2 mins extra rest
6 sets, 4 mins extra rest
4

Total: 210 reps/25.5 mins

Major backsliding having taken 4 days off. No excuses.

Max Vo2 Snatch

2011-11-07T06:34:00.000-08:00

Olympic weightlifting is on hold for at least six months as I focus strictly on kettlebell training. I had too many nagging injuries (right knee, left shoulder, left hip) that have since gone away since resting for a few weeks and then transitioning to kettlebell for the last two weeks.

A further impetus for putting down the O-lift training is work has been a lot more demanding with late night and week-end meetings that require extra preparation. My kbell training sessions are now under 45 minutes from start to finish versus a minimum 1.5 hours for the O-lifts.

At the moment I have been focusing on snatching the 24kg bell looking to get as close as possible to the SSST (Secret Service Snatch Test: 200 24kg snatches in under 10 minutes) before I turn 60. One of my students, ten years younger, succeeded with this challenge via a program of Max Vo2 I recommended. Well its time to follow my own advice. Prior to a trip overseas I was able to to do 40 sets of 5 rep/set with 15sec work/ 15secs rest protocol. Since returning and only training twice over four week period I had some serious back sliding. Here is where I am now:

Max Vo2 Kettlebell 24kg Snatch: 6 reps/set @ 15 secs work/ 15 secs rest:

26 sets
3.5 minutes rest
10 sets
3 minutes rest
8 sets
3 minutes rest
6 sets

Total: 50 sets / 34.5 minutes

I found a few years ago that resting after the first session and then doing mini MaxVo2 sessions gets the volume up without injury. A five minute Z-Health R-Phase warm-up and quick shower afterward got me through this in 45 minutes.

New England 85kg class, age 55-59 snatch record

2011-03-28T19:37:00.000-07:00

I've been off the blogosphere for over six months now due to work and family and am now back. My training continued as I focused over this time towards breaking the New England 85kg class, age 55-59 master's snatch record of 82.5 kilos. Well I did it back on Feb 21 at the 2011 Atlantic States Open in Lynn, Ma with a lift of 83kg on my third attempt. I had never done over 80 in training so it was a quite a surprise to have pulled it off.

I was so focused on achieving this I cut out all kettlebell work the last three months to focus exclusively on the competition lifts. I tried to stay mostly with the Joe Mills template but found I could only handle one session a week of it as the weights started to come within 95% of my 1RM in both lifts and I couldn't recover adequately for the next session. Instead I went to doubles and sometimes even triples training of both lifts on the other days staying in the 80-85% range. I also was able to rejoin my Boston Weightlifting club mates (formally Excel Weightlifting) in their new location at TPS in Everett, MA as the commute there is under 50 min compared to the 90+ to get to Norwood. There coaches Ben Fuller, Yasha Kahn and Matt Delaney were quick to help me correct some bad habits I picked up training alone.

Along with making the 83kg snatch record, I matched my 100kg c&j to total 183kg which gave me a 318 Sinclair (first time I ever broke through 300) and enough for first place master in the heavyweight division (85, 94, 105, 105+). To put the new 83kg NE snatch record in perspective the National snatch record for the same age group and weight class, set by world record master's holder and legend Chris Dariotis, is 101kg. If all goes well I might get close to 90kg someday before age catches up. However the point of choosing to attempt to set the New England record was it was a stretch goal for me and still in the real of possibility given where I was as a lifter and the time available. It helped me focus and grow.

Apart from my personal lifting, it was fantastic being a member of the first place team, Boston Weightlifting, as we continued our roll with now three consecutive 1st place team wins.

Having a specific goal to be achieved in a specific time period was fundamental in focusing my training and then meeting that goal. Knowing the power of such a goal, I have committed to a new goal of breaking the New England C&J record of 113kg by the end of 2012 giving me a year and a half to do it. I have already recently cleaned 104 and front squatted 115 so it doesn't seem quite as daunting as when I set the goal a few weeks ago. This time squatting, and in particular, front squatting returns to my training.

Looking back I've come a long way since November of 2008 when I could barely squat snatch 50kg. I hope to be looking back at this day a few years from now and say the same thing! And hey, did I mention that besides hardwork and dedication, its fun!

Home Alone

2010-09-17T18:42:00.000-07:00

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.

Glenn Pendlay interview

2010-09-08T18:18:00.000-07:00

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.

Friday, September 10, 2010

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

I forgot how wonderful the windmill movement is. Note that the use of the ballistic snatch is to smoothly connect the windmill and TGU grinds.

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

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

Kettlebell Snatch:
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.

32kg snatches and the Joe Mills Olympic weightlifting template

2010-08-23T13:19:00.001-07:00

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.

If the bonus is made start the next session 2kg more than the start of the previous session. If lifts are missed, subtract 2kg to start the next session. There is no required assistance work; just the lifts. I've done this program twice now, and does not leave much left for anything else. For details on the Mill's program check out the wonderful article, here, by Coach Gary Valentine, who train under coach Mills.

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.

90 lb (41kg) snatch kettlebell PR

2010-08-17T14:59:00.000-07:00

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

.................................... (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.

Monday, August 16, 2010

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.

Some K-Bell Progress

2010-08-09T17:41:00.000-07:00

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.

A focus on squats

2010-07-11T20:15:00.000-07:00

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

Week 2: (1Rm% x Sets x Reps)

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

Week 3: (1Rm% x Sets x Reps)

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

I have modified the above program by following a suggestion of the author whereby front squats replace back squats for the third week. This is to help those like myself that have difficulty recovering from cleans.

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.

Its been a long road trying to get back to the 100kg c&j I performed back in January. Back then I was able to perform five sets of double c&j with 90kg where as now I struggle with a single.

Sunday, July 11 2010

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

Early morning session at the Redwood Club in Petaluma, CA

Z-Health R-phase Level 2 Dynamic Joint Mobility

Back Squat (kg):

60 x 1 x 12

80 x 4 x 5

24kg Kettebell Snatch:

6 x 10/10 @ 1:30

8 x 5/5 @ 1:00

Total: 200 reps/19 min

1 x 24kg 2-rung MP

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

Early morning session at Myles-Ahead in Rohnert Park, CA

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

Early morning session at the Club One Fitness in Petaluma, CA

Z-Health R-phase Level 2 Dynamic Joint Mobility

Back Squat (kg):

61 x 1 x 12

84 x 4 x 5

105 x 3 x 5

Front 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

50lb Kettebell Snatch:

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 @ 1:00

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 12

90 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

24kg Kettlebell:

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 12

80 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

Z-Health R-phase Level 2 Dynamic Joint Mobility

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

Z-Health R-phase Level 2 Dynamic Joint Mobility

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

Z-Health R-phase Level 2 Dynamic Joint Mobility

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

Friday, July 30 2010

Afternoon kettlebell session on the lawn outside my office building

Z-Health R-phase Level 2 Dynamic Joint Mobility

Dbl 24kg x 2 x 10 swings
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):

60 x 12
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

24kg Kettlebell
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

24kg Kettlebell:
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.

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

A little more each day

2010-05-21T18:22:00.001-07:00

一天比一天多一点

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.

At the National's I did get some great feedback from both Jim Storch and Arthur Dreschler:

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

Clean & Jerk (kg):

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

1 x 2-rung TGU ladder l/r

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.

De-loading before the National Masters

2010-04-07T04:47:00.000-07:00

All the Crows in the World are Black

天下乌鸦一样黑

Yes it is true that some athletes are born with inherent capabilties to excel to the highest levels. However none ever make elite status without years of dedicated training. The same goes for all lifters .. you want to reach your highest potential .. then train like the elite .. all crows are indeed black.

Tuesday April 6, 2010

Evening Session at Donny's Weightlifting Bay:

Z-Health R-phase Level 2 Dynamic Joint Mobility

Snatch (kg):

40 x 2 x 4

50 x 2 x 2

60 x 1 x 2

65 x 1 x 1

70 x 1 x 1

75 x 1 x 1

C&J (kg):

50 x 1 x 4

70 x 1 x 2

80 x 1 x 1

85 x 1 x 1

90 x 1 x 1

Snatch Pull (kg):

80 x 3 x 2

Front Squat (kg):

50 x 5

70 x 4

80 x 2

90 x 2

100 x 2

This was the second to last session before the National Masters on Saturday and I followed Freddie's program almost exactly. With the exception of a sloppy jerk with 90, all lifts felt solid.

Thursday April 8, 2010

Morning Session in my Basement Dungeon:

Z-Health R-phase Level 2 Dynamic Joint Mobility

Snatch (kg):

40 x 2 x 3

50 x 1 x 2

56 x 7 x 1 [11001]

60 x 2 x 1

Clean & Jerk (kg):

50 x 1 x 2

60 x 1 x 2

70 x 5 x 1

70 x 2 x 1

This was the last session before Saturday's National Masters meet. I relaxed for two of 56kg snatches and the results were missed lifts. Then I really focused on a explosive catch and the two singles with 60kg were very smooth and quick.

On my cleans it took several attempts before I remembered to whip the arms as I landed .. this helped tremendously in catching the bar in a strong rack and bouncing out of the hole. On my jerks I was catching the weight off balance even with 60kg. It wasn't until I remembered to explosively lock out my arms that I decided to add two additional singles remembered .. I landed in perfectly balanced for both.

I feel very solid with my training over the last two months. Regardless of what prevails in the meet, I have been consistent and vigilant in my training .. and really enjoying it as well!

80kg Training Snatch PR at Myles-Ahead

2010-03-31T21:26:00.000-07:00

Whenever I have to travel to Northern California for work, I always try to set up training sessions with Freddie and Niki Myles of Myles-Ahead. This time I had the opportunity to train at their new expanded facility in Rohnert Park, CA where there are now six weightlifting stations/platforms resulting in three very rewarding sessions. As I have said on this blog numerous times before, these are two of the greatest gifts to the west coast Olympic Weightlifting scene both as elite competitors and coaches.

The two photos below, courtesy of friend and fellow 85kg master lifter Paul Marini, are of my top and bottom position of an 80kg training snatch PR I made at Myles-Ahead on this past Saturday. This was the third attempt with that weight, the other two I didn't lock out my arms quick enough. What I remember from this lift is being very conscious of maintaining a straight back and using my legs exclusively for the 1st pull .. everything after that is a blur. I'm pleased to observe a full extension at the top of the 2nd pull and a relatively deep squat in the receiving position .. two things that I have been focusing on over the last six months.

Monday March 29, 2010

Morning Session at Myles-Ahead Weightlifting:

Z-Health R-phase Level 2 Dynamic Joint Mobility

Snatch (kg):

40 x 2 x 5

50 x 2 x 2

55 x 1 x 2 [01]

60 x 5 x 2

Clean & Jerk (kg):

50 x 2 x (1+1)

60 x 2 x (1+1)

70 x 1 x (1+1)

85 x 3 x (1+1)

70 x 1 x (1+1)

Front Squat Russian Squat Routine (kg):

50 x 5

70 x 4

80 x 3

90 x 6 x 2

Freddie noticed that during my 2nd pull that my hips were not meeting the bar and going up. Next session he would give me a drill to help correct it. Also during my snatches, he noticed that arms were not explosively locking out. Finally there was some separation during the dip of my jerk. He had me just relax my arms instead of opening my hand during the jerk.

Tuesday March 29, 2010

My company got a local high-end Chrome and Tone to give all Calix employees a two free weeks of training. I was pleased to find a a decent power rack and some kettlebells.

Evening Session at Club-One Chome & Tone

Z-Health R-phase Level 2 Dynamic Joint Mobility

24kg Kettlebell Snatch

5 x 8/8

1 x 4/5

1 x 6/5

Total: 100 in 6 minutes

Wednesday March 31, 2010

Morning Session at Myles-Ahead Weightlifting:

Z-Health R-phase Level 2 Dynamic Joint Mobility

Snatch (kg):

40 x 3 x 2

50 x 1 x 2

55 x 1 x 3 [101]

55 x 1 x 2 [00]

50 x 1 x 2

55 x 1 x 1

60 x 1 x 1

65 x 5 x 1 [11001]

Two Cleans and a Jerk (kg):

50 x 2 x (2 + 1)

65 x 1 x (2 + 1)

75 x 3 x (2 + 1)

Snatch Pulls (kg):

75 x 1 x 2

80 x 3 x 2

Freddie noticed that was not choking up on the bar when catching my snatch. This appears to be wrist and shoulder flexibility issue. I believe I can correct this in the near future as my flexibility has definitely increased. I was trying to incorporate the upward hip snap and had some trouble getting under quick enough. This is typical when changing some part of the lift .. other parts may degenerate. The hip part for the clean was higher up my thigh than I was used to. These felt very solid.

Evening Session at Club-One Chome & Tone

Z-Health R-phase Level 2 Dynamic Joint Mobility

24kg Kettlebell Snatch

5 x 9/9

1 x 2/2

1 x 3/3

Total: 100 in 5 min 35 sec

Front Squat (lbs)

135 x 5

185 x 3

205 x 3

225 x 2

Behind-The-Neck-PushPress (lbs)

95 x 3

115 x 3

135 x 3

155 x 3

185 x 1

Saturday April 3, 2010

Morning Session at Myles-Ahead Weightlifting:

Z-Health R-phase Level 2 Dynamic Joint Mobility

Snatch (kg):

40 x 2 x 2

50 x 2 x 2

60 x 1 x 1

65 x 1 x 1

70 x 1 x 1

74 x 2 x 1 [01]

78 x 1 x 1 PR

80 x 2 x 1 [00]

80 x 1 x 1 PR

Clean & Jerk (kg):

50 x 2 x (1+1)

70 x 1 x (1+1)

80 x 1 x (1+1)

87 x 1 x (1+1) [00]

87 x 1 x (1+1)

92.5 x 1 (1+1)

97 x 2 x (1+1) [10,11]

Front Squat (kg):

60 x 4

80 x 2

90 x 2

100 x 2

105 x 2 PR

This was the last heavy day before the National Masters, April 10-12 next week. It was a great feeling to full squat snatch 80kg.

On my first attempt to c&j 97, coming out the clean I rose and just as I was getting ready to jerk it I felt as if I was going to black out so I just dropped it. Freddie suggested that when coming out of the sticking point with clean, to slowly let the my breadth out. I did this on my next attempt and I had no problem. This has also happened to me when squatting heavy .. I have to remember to let some air out as I squeeze through the sticking point.

Early afternoon mini-kettlebell session at the DoubleTree in Rohnert Park, CA.

24kg Snatch (kg):

5 x 8/8

2 x 5/5

Total: 100 in 5min 35 seconds

This is the last kettlebell session before the National Masters.

Beating the dog with a meat bun

2010-03-24T06:05:00.000-07:00

肉包子打狗

Another translation of this famous Chinese proverb is "Don't punish the dog by giving it a treat" or less literally, "Use the right method to achieve the desired result". To this end when I began to train the Olympic lifts, the RKC hard-style kettlebell strength and conditioning lifts gave me a solid base to allow me to undertake this new sport. However, the kettlebell training (based on lifts using high repetition with sub-maximal weights) by themselves could never replace the heavy barbell low reps per set regimen required to snatch and clean & jerk maximal weights. This is not to say that kettlebell usage as auxiallary assistance lifts would not be useful .. they do in fact nicely complement the training when used sparingly.

Wednesday, March 24, 2010

Morning Session in my Basement Dungeon:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Jerks of Boxes (kg):

50 x 4 x 2

60 x 2 x 2

70 x 2 x 2

80 x 2 x 2

An easy session where I focused on explosively pushing myself under the bar and quickly locking out my arms simultaneously.

Thursday, March 26, 2010

Evening session at Excel Sport and Fitness

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Front Squat RSR (Russian Squat Routine) (kg):

(50,70,80) x 4

(90,95) x 2

100 x 4 x 4 [1111,1111,1110,1111]

Snatch (kg):

50 x 3 [100]

The four by four front squats with 100kg were extremely demanding. On the last rep of the third set I relaxed my back and got pinned in the hole unable to rise. I got the message and finished strong with my last set. A few snatches followed as that was it for the day.

Friday, March 26, 2010

Morning Session in my Basement Dungeon:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

50 x 2 x 2

50 x 1 x 3 [100]

55 x 2 x 2 [01,11]

60 x 2 x 2 [11,01]

65 x 1 x 2 [00]

65 x 1 x 3 [001]

65 x 1 x 2

65 x 1 x 2 [00]

65 x 1 x 2

65 x 1 x 2 [01]

65 x 4 x 2

Snatch Lift-offs (kg):

70 x 1 x 3

80 x 5 x 3

Training by one's self is extremely demanding and this session I almost terminated this session early when I missed my first four attempts with 65kg snatches. In exasperation, I started yelling coaching cues to myself like:

Keep it close!
Chest over the bar!
Get set!!
Loose arms!

It was as if, my coach was there .. it worked as I finished strong making my last four sets of doubles with 65.

Evening session at Donny's

Snatch (kg):

50 x 3 x 2

60 x 4 1 [1101]

65 x 3 x 1 [100]

65 x 3 x 1 [110]

65 x 2 x 1

70 x 2 x 2 [00,01]

Clean & Jerk (kg):

60 x 2 x (1 + 1)

80 x 2 x (1 + 1)

85 x 1 x (1+1) [10]

80 x 1 x (1+1)

80 x 2 x (1+1) [10,10]

Well so much for double sessions, but I wanted to check-out my potential new digs for our club as Excel Sport and Fitness in Waltham, MA officially will be closing its doors this weekend when I will be out of town. Donny's is at the opposite extreme of your standard "Chrome and Tone" fitness club. Its hardcore to say the least .. a large industrial bay with lots of dust, the smell of petro-chemicals, rusty bars and ancient bumpers. (Jeez it appears I've become a real Nancy pancy and did have a hard time adjusting to the new environment.) The gasp powered heating wasn't working so I we all had to wear sweats where there was a single platform which I shared with two other lifters. I'm looking forward to checking out after the second platform arrives and some of the tools and misc junk is removed from the bay.

As for the session itself, the morning session had taken its toll and I kept it short.

A single day of sub-zero temperature is not enough to create three feet of ice.

2010-03-18T20:00:00.000-07:00

冰冻三尺非一日之寒

I have no idea what my ultimate potential in this sport is. However I do know that whatever it is, will require dedicated focused training sessions over a long period of time .. and thus the Chinese proverb for the title of this blog.

Tuesday, March 16 2010

Evening Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

RSR (Russian Squat Routine) Front Squat (kg):
(40, 50) x 5
(70, 80) x 2
90 x 6 x 2

Hang Clean (kg):

(60,70) x 2

80 x 4 x 2

Clean (kg):

85 x 4 x 2

90 x 1 x 2

95 x 1 x 1

101 x 2 x 1 [01] PR

105 x 3 x 1 [000]

Kettlebell Snatches

24kg x 5 x 6/6 on the top of the minute

The six sets of front squat doubles with 90kg are getting easier but still not easy. Front squats are just plain tough. The hang cleans with 80kg were no problem but when I got to full from the floor squat cleans my second pull lacked explosiveness. Even still I didn't miss any lifts and decided to go for it and made a PR of 101kg. I then missed 105kg three times not even able to get under it. I remember this also with 100kg before I eventually made it several sessions later.

Thursday, March 18 2010

Evening Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

RSR (Russian Squat Routine) Front Squat (kg):
40 x 5

75 x 5

85 x 4
95 x 5 x 5 PR

Snatch (kg):

(40,50,60,65) x 2

70 x 3 x 2 [11,00,00]

60 x 1 x 2

60 x 1 x 1

64 x 1 x 1

Non-stop full-squat hang snatches (kg):

40 x 3 x 5

44 x 2 x 6

Snatch (kg):

50 x 4 x 1

Snatch Balance (kg):

(40, 45) x 3

50 x 3

Kettlebell Snatches:
24kg x 4 x 6/6 on the top of the minute

24kg x 1 x 8/8

I was worried all day about finishing five sets of five front squats with 95kg as called for by Russian Squat Routine. I got through it by keeping my back very tight and never tucking in my tail even in the hole. The template called for five sets of double snatches with 90% or 70kg and I could only muster my first set and then missing both reps with two more sets. At that point I dropped back down to 60kg did a few more singles and ended with a solid single with 64.

I asked Yasha Kahn to instruct me with his non-stop full-squat hang snatches. The idea is to only bump the bar high enough to full squat under it and immediately return to the hang position by letting bar drop to the lap and immediately doing the next rep. These are done with a light weight and speed is the name of the game. I then did some full snatches with 50kg and these were the smoothest I have ever done. The snatch balances were also very smooth.

I easily hit 64 snatches in under 5 minutes. This is going much better than I thought given the long layoff of any kettlebell work.

Saturday, March 20, 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Non-stop Full-squat Hang-Snatch (kg):

40x5

50 x 4

55 x4

60 x 2 Full Snatch

C&J (kg):

(50,70,80,85) x (2+2)

90 x 1 x (2+2)

92 x 1 x (2+2) [11,10]

92 x 1 x (2+2)

93 x 1 x (2+2) PR

95 x 1 x (2+2) [11,10]

Snatch (kg):

50 x 3 [011]

60 x 2 x 2

Kettlebell Snatches:

24kg x 4 x 7/7,

24kg x 1x 8/8

Total: 72 in 5 mins

24kg x 14/14

The effects of the 95 x 5 x5 front squats on Thur were noticeable as my second pull during my cleans was lacking in power. I still pushed myself and set a double c&j PR with first 92 and then 93. I then tried a double with 95, made the first but the second clean crashed down on me in the hole and it seemed like an eternity to recover .. the jerk was then missed badly.

If I want to nail a 105kg c&j, I have to get to where I did with making 90x 5 x2 I did several months ago which got me to a 100kg c&j .. and I will ..

I've increased the intensity and volume of my kettlebell snatch program moving to 72 in 5 minutes. This was followed by a two minute break and then fourteen each side to reach a total 100.

Sunday, March 21, 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Non-stop Full-squat Hang-Snatch (kg):

40x 2 x 5

Snatch (kg):

40 x 2

50 x 2

55 x 2 x 2

60 x 2 x 2 [01,11]

65 x 2

70 x 3 [001]

Kettlebell Snatches:

24kg x 5 x 8/8,

24kg x 1x 5/5

Total: 90 in 5 mins

24kg x 5/5

Jerks of Boxes (kg):

50 x 4 x 2

60 x 2 x 2

70 x 2 x 2

80 x 4 x 4

87 x 2 x 2

91 x 2 x 2 [01,11]

Closing in on 100 24kg snatches in under five minutes. After 90 in 5 minutes, rested one minute to add another five for each arm totatling 100.

With the club moving next week and jerk boxes in need of repair, I have brought them home and after doing my snatches I set the boxes up in the basement dungeon and had a good session. I know what good jerk form is now and am working lighter weights to achieve consistent good form.

Tuesday, March 16 2010

Evening Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

RSR (Russian Squat Routine) Front Squat (kg):
(50, 70,80) x 5
90 x 6 x 2

Clean & Jerk (kg):
60 x (2+2)
70 x (2+2)
80 x 2 x (2+2)
90 x 2 x (2+2)
92 x 1 x (2+2)
92 x 1 x (3+3) [11,00,11]

Clean Pulls (kg):
100 x 2
(105,110,115) x 1
120 x 6 x 1

Kettlebell Snatches:

24kg x 3 x 10/10
24kg x 1 x 5/5/5/5
Total: 80 in 5 minutes
24kg x 1 x 5/5/5
24kg x 1 x 5

When I missed my first clean of my second set with 92kg, my training partner Jason Edmonds told me I did not pull it explosively enough .. it look like a dead lift that I was trying to dive under. On my next attempt I really focused on an explosive pull and easily cleaned and the jerked it. My jerks were the best they have been in a while with over 90kg. I have been explosively pushing myself under the bar and locking out my arms. No doubt that Sunday's jerk box session is already paying off.

I was too aggressive with my kettlebell snatches jumping to repeated ten each side for three sets. I needed a full minutes rest before doing five left, five right, five left and five right. Next session I will drop down to sets of 9/9 on the top of the minute.

Part II: Training logs through the mid March

2010-03-14T16:45:00.000-07:00

The lifter in the photo above provides an excellent example of obtaining an optimal position just as she completes the end of the first pull of this 99kg snatch:

the knees have extended back,
the arms are straight,
the shoulders are in front of the bar,
the hips are back,
and the lower back is rigid and straight.

With the tautness of fully drawn bow, this sets her up for an explosive 2nd pull. Getting strong in this position with a heavy weight (way over body weight for this lifter) is something that takes years to master .. I have barely scratched the surface.

The sixteen training logs below take me from the just after the Atlantic States Open on February 14th up to present. It has been the most focused enjoyable training to date. No competition lift PRs but plenty of gains in other areas.

The increased training, has been a real challenge as the Tuesday after the Atlantic States Open I added the Russian Squat Routine with front squats starting 90kg, two kilos heavier than my 80% of 110kg 1RM. I have done this program twice previously with front squats. The 2nd time I had to drop out of the intensity phase as I couldn't walk up stairs without being incredibly sore. I have since learned that it is necessary to spread the program out to 9 weeks with just two sessions per week instead of the recommended 6 week program of three times per week. Contrary to the recommendation in Tommy Kono's book, I do these at the beginning of session. Although it has impacted my lifts somewhat I feel gaining strength is a higher priority than increasing my competition lifts.

After this strength phase, I will return to emphasizing the competition lifts and work technique.

Over the last few posts I have changed the way I designated rep/set schemes and made/missed lifts. The key below will attempt to clarify the updated (non-standard) notation.

[Key]:

W x S x R : Weight x Sets x Reps. Example 90 x 6 x 2 designates six sets of doubles with 90kg. For brevity, sometimes the number of sets is dropped for single sets. Also, if the set rep scheme doesn't change, (W1,W2) x S x R designates the same set/reps for both weights, W1 and W2.
[(0|1)..]: 1 for a made-lift and 0 for a miss .. it only is used when a lift(s) is missed. It follows set/rep designation. Example 75 x 1 x 4 [0110] designates one set of four reps, with 75kg in which the first lift and last lift were missed but the middle two were made. Another example is 60 x 2 x 3 [101,110] for two sets of triples with 60kg where the only misses were the second rep of the first set and the last rep of the second set.

Tuesday, February 16 2010

Evening Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

RSR (Russian Squat Routine) Front Squat (kg):
(40, 50) x 5
(70, 80) x 2
90 x 6 x 2

Snatch Combo: Sn + SnBl + BKPP
40 x 3 x 3
45 x 3 x 3

Cardio Circuit
A1: 100lb sled drag
A2: 2x25lb dumbbell step ups
A3: 2x35lb dumpbell walking lunges
Total: 3 Circuits

As mentioned above, this session I started the six sets of double front squats with 90kg.

Thursday, February 18 2010

Evening Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

RSR (Russian Squat Routine) Front Squat (kg):
(40, 50) x 5
(60, 80) x 3
90 x 6 x 3

Combo: Clean + Front-Squat + Jerk (kg):
50 x 1 x 3 x 3
65 x 1 x 3 x 3
70 x 2 x 3 x 3

Concentric/Anderson Front Squat
135 x 2
185 x 1
205 x 1

Snatch (kg):
40 x 2 x 3
50 x 2 x 1
60 x 2 x 1
65 x 1
70 x 3 x 1 [001]

I had difficulty with a 70kg snatch only making the last out of three single attempts
Saturday, February 20 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
50 x 1 x 3
55 x 5 x 3

C&J (kg):
50 x 1 x 3
60 x 1 x 3
70 x 4 x 3

Concentric/Anderson Front Squat
135 x 2
185 x 1
210 x 1

Pullups
3,3,4,4

OHS (kg):
60 x 2
60 x 4
65 x 2 x 3
70 x 2 x 2
75 x 2
81 x 2 x 1 [01] PR

Sunday, February 21 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

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

Jerks off Jerk-boxes (kg):
(60,80) x 2
90 x 3 [011]
96 x 1
98 x 1
90 x 4 x 1
90 x 3 x 2
90 x 1 x 2 [01]

Concentric/Anderson Front Squat
135 x 2
185 x 1
215 x 2 x 2 [01] PR

My jerk seems to have regressed. A few months ago I did 105 and have not been able to reproduce even a 100. Much work to be done in regaining this skill.

Tuesday, February 23 2010

Evening Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

RSR (Russian Squat Routine) Front Squat (kg):
40 x 5
50 x 3
(70, 80) x 2
90 x 6 x 2

Snatch Combo: 2 HangSn + 2Sn (kg):
40 x 1 x (2+2)
50 x 1 x (2+2)
55 x 5 x (2+2)

OHS (kg):
50 x 5
55 x 4 x 5
60 x 5

Thursday, February 25 2010

Evening Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

RSR (Russian Squat Routine) Front Squat (kg):
40 x 5
60 x 4
80 x 4
90 x 6 x 4

Clean Combo: 2HangCl + 2Clean (kg):
60 x 1 x (2+2)
70 x 1 x (2+2)
75 x 5 x (2+2)
80 x 1 x (2+2)

BNPP (kg):
(40,50,60) x 5
70 x 5 x 5

Saturday, February 27 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 2 x 5
50 x 1 x 4
50 x 1 x 4 [1001]
56 x 1 x 3
56 x 1 x 3 [101]

Clean Pull (kg):
70 x 2 x 3
80 x 1 x 3
90 x 2 x 3
95 x 2 x 3
100 x 2 x 3

Military Press (kg):
50 x 3
50 x 3 x 5

I hadn't done an pressing in over fourteen months. The negatives are very uncomfortable but at least I could handle this very modest weight.

Sunday, February 28 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

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

Hang Clean (kg):
60 x 1 x 2
60 x 1 x 3
70 x 1 x 3
80 x 3 x 3
85 x 1 x 3
90 x 3 x 1 PR
95 x 1 x 1 [0]

Jerk from boxes (kg):
(50, 60, 70) x 3
80 x 6 x 3

OHS (kg):
40 x 5
45 x 4

My hang cleans are more pause hang cleans as I do my first pull, then pause with the bar just over my knees and clean. I was pleased to hit 90kg for a few singles.

Tuesday, March 2 2010

Evening Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

RSR (Russian Squat Routine) Front Squat (kg):
50 x 5
(70, 80) x 2
90 x 6 x 2

C&J (kg):
(50, 70,80) x 2
85 x 4 x 2
87 x 1 x 2
90 x 1 x 2

Snatch Pull (kg):
70 x 3
80 x 3
90 x 2 x 3
80 x 3 x 3

Thursday, March 4 2010

Evening Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

RSR (Russian Squat Routine) Front Squat (kg):
(50, 70) x 5
90 x 6 x 5 PR

Snatch Combo: 2HangSn + 2PwrSn (kg):
(40,50) x 1 x (2+2)
60 x 1 x (2+2) [0101]
60 x 1 x (2+2) [1001]
60 x 1 x (2+2)
60 x 1 x (2+2) [1011]
60 x 1 x (2+2) [1101]

Push Press (kg):
(60,65, 70, 75) x 1 x 3
80 x 1 x 3 [110]

Saturday, March 6 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
50 x 2 x 2
60 x 2 x 2 [1101]
70 x 1 x 2 [00]
65 x 1 x 2 [10]
65 x 1 x 2 [10]
65 x 1 x 2
65 x 1 x 2 [01]
65 x 1 x 2
70 x 1 x 2 PR
70 x 1 x 2 [00]

OHS (kg)
40 x 5
60 x 4
60 x 2
60 x 3
65 x 2
65 x 2
70 x 1 [0]
70 x 5 x 2
76 x 1 x 2 PR
82 x 1 [0]

Sunday, March 7 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Clean and Power Jerk (kg):
(50,60,70) x 1 x 2
80 x 1 x 2
85 x 1 x 2
80 x 1 x 2
87 x 1 x 2 PR
90 x 1 x 2 PR
92 x 1 x 2 PR

Clean Pull (kg):
100 x 2 x 2
110 x 1 x 3

Clean-grip Deadlift (kg):
120 x 1 x 2
130 x 1 x1 PR

Back Squat (lbs)
135 x 5
185 x 3
205 x 3
225 x 3
235 x 3 x 3
240 x 1 x 3
242 x 1 x 3 PR

Tuesday, March 9 2010

Evening Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

RSR (Russian Squat Routine) Front Squat (kg):
50 x 5
(70, 80) x 2
90 x 6 x 2

Snatch (kg):
40 x 1 x 3
50 x 1 x 2
55 x 1 x 2
60 x 1 x 2
65 x 1 x 2
68 x 1 x 2
70 x 1 x 2
70 x 1 x 2 [01]
70 x 1 x 2
70 x 1 x 2 [10]
70 x 1 x 2 [10]
70 x 1 x 2

Push Press (kg):
(60,65,70,75,80) x 3
85 x 2 PR

Walking Lunges (lbs)
95 OH
115 OH
135

Thursday, March 11 2010

Evening Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

RSR (Russian Squat Routine) Front Squat (kg):
50 x 5
70 x 4
90 x 6 x 6 PR

Hang Clean (kg):
40 x 1 x 4
60 x 1 x 2
70 x 1 x 2
80 x 3 x 2
85 x 1 x 2

Clean and Jerk (kg)
60 x 2 x 2
70 x 1 x 2
80 x 1 x 2
85 x 1 x 1 [0]
80 x 1 x 1
85 x 1 x 2
85 x 1 x 2 [01]
85 x 2 x 2

Saturday, March 13 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 2
50 x 3
60 x 3 x 3 [110,110,111]
60 x 2

Clean and Jerk (kg):
(60,70,80) x 2
90 x 1 x 2 [10]
90 x 2 x 2
91 x 1 x 2 PR
92 x 1 x 2 PR

RDL (kg):
60 x 5
80 x 2 x 5

Clean-grip Deadlift (kg):
100 x 2
112 x 2
120 x 2

Kettlebell Snatches
24kg x 5 x 5/5 on the top of the minute

On Thursday I complete the most grueling part of the Russian Squat Routine volume phase with 90kg x 6 x 6 of front squats. Although remarkably my legs didn't bother me walking around or up and down stairs they were fatigued and this workout was very challenging. Only my last set of snatch double with 60kg did I feel smooth and explosive. Coach Fuller commented that they looked much better the other day. As for the c&j, although I "made" my jerks, my arms did not completely lock out each time and I was off balance. I pushed myself and twice PR-ed with my c&j 2RM with an improvement of one kilo each time. The double clean-grip deadlift with 120 felt much heavier and I stopped there. With the RKC Re-Certification coming up where I will be assisting, today I resumed my 24kg kettlebell snatch program to get me to 100 reps in under five minutes in order re-certify. Today was five sets of five each arm on the top of the minute to get me half way there. I will do this three times a week following the five week template to get me to my goal below:

Week 1: Day 1: 5 x 5/5; Day 2: 5 x 6/6; Day 3: 3 x 5/5
Week 2: Day 1: 5 x 6/6; Day 2: 5 x 7/7; Day 3: 3 x 6/6
Week 3: Day 1: 5 x 7/7; Day 2: 5 x 8/8; Day 3: 3 x 7/7
Week 4: Day 1: 5 x 8/8; Day 2: 5 x 9/9; Day 3: 3 x 8/8
Week 5: Day 1: 5 x 9/9; Day 2: 5 x 10/10; Day 3: 3 x 9/9

My fellow club master lifters, Jason Edmonds and Richard Maloon, both of whom each have been lifting under a year and a half, each had great days. Richard a 44 year old 77kg, easily cleaned 100kg for a 4kg increase just missing the jerk by a hair. He then went on to do a 85kg OHS, a 5kg increase to put the pressure back on me as I did 81kg last week. Jason Edmonds, a 38 year old 105kg lifter who had been really feeling fatigued from the the Russian Squat Routine, surprised himself with a 115kg, a 5kg increase. Jason is shooting to qualify for the Pan Am Master's Championship and has now closed the gap to just 10kg.

Sunday, March 14 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 1 x 3
50 x 3 x 2
60 x 3 x 2
65 x 1 x 2 [00]
60 x 1 x 2 [00]

Push Jerk from Jerk boxes (kg):
50 x 1 x 3
70 x 1 x 4
80 x 1 x 3
85 x 1 x 3
90 x 1 x 2 [01]
90 x 4 x 1
80 x 1 x 3

OHS (kg):
40 x 1 x 3
50 x 1 x 3
60 x 2 x 2
70 x 1 x 2 [10]

This was a difficult session as evidenced by missing both 65kg and then again when dropping down to 60kg. The push jerks went okay until I hit 90kg when I pressed out most of them. The last rep of my double OHS with 70kg clunked me in the head when I lost my balance standing up.

Part I: Catching up on training logs

2010-03-11T21:49:00.000-08:00

The eleven training logs below take me up to the last Thursday before the Atlantic States Open. There was snatch PR of 77kg a week and half before the competition but c&j never recovered the form needed to repeat my PR of 100kg. I also attempted a few post session kettlebell snatch practice in preparation for assisting in the late June Russian Kettlebell Challenge Certification. As I got close to meet, I had to abandon it as it was starting to impact my lifts. I will resume again after the meet.

The above photo is of the 75kg Womens Class National Champion, Ingrid Marcum, a.k.a, Hurricane Ingrid, in the receiving position of snatch of 88kg. Notice how comfortably she has positioned her torso in between her hips. I had the extreme pleasure of meeting Ingrid when she stopped by our club just before heading out to Germany for the Olympic bobsled trials right after the new year.

Tuesday, January 19 2010

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch(kg):
40 x 3 x 3
50 x 2 x 3
60 x 2 x 2
70 x 1 x 3 [110]
60 x 1 x 2
65 x 1 x 2

C&J (kg):
50 x 2
60 x 2
70 x 1
80 x 2
90 x 2 [10]
90 x 2 [10]
90 2 x 2
95 x 2 x 1
100 x 2 x 2 [00] (pinned both times)

Front Squat (lbs)
135 x 5
185 x 5
200 x 4 x 5

Push Press (kg)
60 x 3
70 x 2 x 3

Thursday, January 21 2010

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
(40,45,50) x 1 x 3
55 x 1 x 2
60 x 1 x 2
65 x 1 x 1
70 x 2 x 1 [10]
70 x 2 x 1 [00]
70 x 1 x 1
70 x 1 x 2 [00]
70 x 2 x 1 [01]
70 x 2 x 1 [00]
70 x 1 x 1

RDL (kg)
(40,50,60,70) x 1 x 5
80 x 4 x 5
70 x 1 x 5

Saturday, January 22 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

C&J (kg):
(40,50,70) x 1 x 2
(80,90) x 1 x 1
95 x 2 x 1 3No-jerk

Back Squat (lbs):
135 x 5
185 x 2
205 x 1
225 x 2
245 x 1
265 x 1 [0]

Tuesday, January 26 2010

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch(kg):
40 x 3 x 3
50 x 1 x 3 [110]
50 x 1 x 2 [00]
50 x 2 x 2
55 x 1 x 3 [101]
60 x 2 x 2
60 x 1 x 2 [10]
60 x 2 x 2

Jerk off Jerk-Boxes (kg):
(50,60,70,80) x 1 x 2
90 x 1 x 1
95 x 1 x 1
100 x 2 x 1 [00]
90 x 1 x 1
95 x 1 x 1

Front Squat (kg)
70 x 5
80 x 5
90 x 2
90 x 4 x 3

Thursday, January 28 2010

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 3 x 3
50 x 3 x 2
55 x 1 x 1
60 x 1 x 1
65 x 2 x 1 [00]
65 x 2 x 1 [00]
65 x 1 x 1

C&J (kg):
40 x 1 x 2
60 x 2 x 1
70 x 1 3 x 1
75 x 1 x 1
75 x 2 x 1
80 x 5 x 1
85 x 1 x 1
90 x 1 x 1

Back Squat (lbs)
135 x 5
185 x 2
225 x 3
225 x 2

Saturday, January 30 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
50 x 2 x 2
55 x 1 x 2
60 x 1 x 2
65 x 1 x 1
70 x 1 x 2 [00]
70 x 1 x 2 [01]
70 x 1 x 1
73 x 1 x 2 [01]
70 x 1 x 1

Clean-Grip Deadlift (kg):
90 x 1 x 3
100x 2 x 3
110 x 1 x 3

Overhead Squat (kg):
40 x 5
50 x 5
60 x 3
70 x 2 [01]
60 x 3
70 x 3 x
75 x 2 PR

Kettlebell Snatch:
24kg x 1 x 10/10

Sunday, January 31 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
50 x 1 x 3
50 x 1 x 2
55 x 2 x 1
60 x 1 x 2
60 x 2 x 1
60 x 4 x 1

C&J (kg): Hold-Split for a few seconds before Jerk Recovery
60 x 1 x 1
65 x 2 x 1
70 x 2 x 1
80 x 5 x 1

Back Squat (lbs):
135 x 5
155 x 4
185 x 3
205 x 3
225 x 2 x 3
230 x 3

Kettlebell Snatch:
24kg x 1 x 15/15
24kg x 1 x 6/6
24kg x 1 x 4/4

Tuesday, February 2 2010

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

50 x 3 x 2

55 x 2 x 2

60 x 2 x 1

65 x 2 x 1

70 x 2 x 1

75 x 4 x 1 [0011]

77 x 1 x1 [0]

77 x 1 x 1 PR

80 x 3 x 1 [000]

C&J (kg):

(50,60,70,80,90) x 1

95 x 2 x 1 [01]

100 x 2 x 2 [00]

Walking Lunges (lbs)

95 Overhead

115 Overhead

135

First time I ever did two consecutive snatch singles with 75 and then a PR with 77. The three misses with 80 were all in front. I feel this will fall within the next few months.

Thursday, February 4 2010

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

50 x 2 x 2

50 x 2 x 1 [10]

55 x 2 x 1

55 x 3 x 1 [101]

50 x 3 x 1

C&J (kg):

70 x 3 x 1

80 x 1 x 1

90 x 2 x 1

95 x 2 x 1 [10]

95 x 1 x 1 [0]

Clean Pull (kg):

100 x 4 x 1

110 x 3 x 1

120 x 2 x 1

OHS (kg):

40 x 4

50 x 2

Rough session following the snatch PR of the previous day. I sometimes underestimate how much a PR can induce fatigue.

Saturday, February 7 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

50 x 2 x 2

55 x 3 x 2

60 x 2 x 1

C&J (kg):

50 x 1 x 2

60 x 1 x 2

70 x 1 x 2

75 x 4 x 1

Tuesday, February 9 2010

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

50 x 1 x 2 [10]

50 x 2 x 2

55 x 4 x 1 [1000]

Last Tuesday session before Sunday's meet. A horrible session .. I left in disgust after missing three consecutive snatch singles with 55. Coach Denis Reno confided its good to get a poor session out of the way now than at the meet.

Thursday, February 11 2010

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

50 x 3 x 2

60 x 4 x 1

C&J (kg):

(50,60,70,80) x 1

Front Squat (lbs):

135 x 5

160 x 3

185 x 2

205 x 1

215 x 1

Much better way to end my last session before the meet.

The Atlantic States Open

2010-03-11T20:09:00.000-08:00

If anyone is still reading this blog, its been a long time since I have posted and I will attempt to catch up. I offer no excuses and will try and post more frequently.

The photo above is the team picture for the first place men's team, Excel Sport and Fitness WL, at the Atlantic States Open held Sunday February 14 Valentines day. From left to right:

Jason Edmonds, 105kg 3rd place
Jeremy Kornwitz, 105kg 2nd place
Yasha Kahn, Assistant coach
Rich Maloon, 77kg 5th place
Ben Fuller, Head Coach
David Tao, 94kg 6th place
Jason Poulos, 94kg 3rd place
Franklin Herman, 85kg 3rd place
Donny Venterosa, 105+kg 4th place

Missing in the photo were:

Chris Dolan, 77kg 1st place
Aurora Cremer, W63kg 3rd place
Theresa Baker, W75kg 1st place
Hannah Lorastein, W75kg 3rd place
Josh Feinman, 69kg 2nd place

This is the 2nd year in a row I have been on the winning team and am quite humbled to have such fantastic team mates and coaches.

Last year I lifted for my first USAW meet at the Atlantic States and did 62/77. This year although off my best training lifts a bit, I did 76/95 a gain of 32kg. Specifically my competition lifts were as follows:

Snatch (kg)

72 No-lift: My right knee touched the ground as I squatted under it.
72 Good-lift: I got over-zealous and power-snatched it.
76 Good-lift: I got under it in a deep squat, re-adjusted and stood up.

Clean and Jerk (kg):

95 Good-lift: Smooth and easy
100 No-lift: Caught the clean out front and dropped it
100 No-lift: Caught it in a deep squat but was off balance and couldn't stand up with it

Although I have snatched 77 and c&j 100 on separate occasions in training, both lifts here were still meet PRs. As what happened after last year, this meet really got the juices flowing to follow up by getting stronger and improving my technique.

105kg rack jerk

2010-01-12T19:23:00.000-08:00

The sessions detailed below correspond to 80% periodization. Its actually a little lighter as I took five days to recover from last Saturday's 100kg c&j PR.

Today I completely surprised myself with 5kg improvement on my rack jerk (off jerk boxes) with a new PR of 105kg. Witnesses and in particular, Coach Denis Reno, said it was good lift with no press-out. Honestly I don't remember how it got overhead.

Six months ago the jerk was my worst lift. Since building and utilizing the jerk boxes, all of the Olympic weightlifters at the Excel Sport and Fitness club have greatly benefited from them. The benefits derive from there being no energy wasted with negatives to re-rack. All that is needed to re-rack successive reps is a concentric quarter squat. Although there are some lifters who have no problem doing negatives off squat racks, they reek havoc on my elbows and wrists.

The gentlemen pictured standing besides a set of jerk boxes above is a recent photo I found of Olympian Mike Karchut, a phenomenal 82kg lifter and American record holder, who represented the US in the 1972 Summer Olympics. Many lifters of his generation and later claimed his lifting technique was a thing of beauty to watch and inspired them to take up this great sport.

Monday, January 11 2010

Evening Back Squat Session in Basement Dungeon

Back Squat (kg):

50 x 1 x 5

70 x 1 x 4

80 x 1 x 3

85 x 1 x 3

These were murder .. Saturday's heavy c&j session has left me depleted.

Tuesday, January 12 2010

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

40 x 1 x 3

50 x 1 x 3

50 x 1 x 2

55 x 1 x 2

60 x 1 x 2 2-NoLift

60 x 1 x 2 1-NoLift

60 x 1 x 2 2-NoLift

60 x 3 x 2

Snatch Lift-Off (kg)

70 x 2 x 4

80 x 3 x 3

BNPP (kg)

50 x 1 x 3

70 x 1 x 3

80 x 1 x 3 2-NoLift

50 x 1 x 3

60 x 1 x 3

70 x 1 x 3

80 x 1 x 3 2-NoLift

75 x 1 x 3

80 x 1 x 3

81 x 1 x 3 1-NoLift

Concentric Front Squat from the Hole (lbs)

95 x 4

135 x 2

185 x 1

205 x 1

Thursday, January 14 2010

Afternoon Olympic Lifting Session in Basement Dungeon

Snatch Liftoff (kg):

50 x 1 x 2

Snatch (kg):

50 x 1 x 3

Clean and Jerk (kg):

50 x 1 x 2

70 x 1 x 2

80 x 1 x 2

Back Squat (kg):

60 x 1 x 5

82.6 x 1 x 5

94 x 4 x 5

100 x 1 x 5

Push Press (kg):

50 x 1 x 3

60 x 1 x 3

Saturday, January 16 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Clean and Jerk (kg):

50 x 1 x 3

60 x 1 x 3

70 x 1 x 3

80 x 5 x 3

Back Squat (kg):

60 x 1 x 5

90 x 1 x 2

100 x 1 x 2

110 x 1 x 2

113 x 5 x 2

100 x 1 x 6

A volume PR with five sets of triples with 80kg c&j. Also this is the first time I've doubled back-squated 113. They were very difficult but I know this is how I will get stronger.

Sunday, January 17 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sport

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

40, 50, 60 x 2

65 x 3 1-Nolift

65 x 2

70 x 3 2-Nolift

Rack Jerks off Jerk B0xes (kg):

50,60,70,80,90 x 2

100 x 1

105 x 1 PR

Walking Lunges (lbs)

45, 95 OH

135, 145

Since the beginning of the year I have been adding in a fourth session each week. These tend to be much lighter with a focus on the jerk, push press, push jerk work. Also as my work sets are getting relatively heavier, I tend to do far less reps and sets with lighter weights to save my energy for the work sets. This has been working as my technique although needing more improvement is stable enough to continue progressing.

I posted my snatch video on goheavy and received some good feedback. Mainly that my hips are coming up a bit fast so they need to start a little higher. Its believed that this causes me to jump backward to compensate with my upper torso.

Richard Maloon another master lifter at the club pointed out that when I miss a snatch it correlates to the bar being far in front on my feet during the 1st pull. I did try to correct for this towards the end of my snatches but there was not enough time to really determine its effectiveness.

I spoke with Coach Denis Reno and he believes that if I can get my chest and shoulders over the bar from the beginning and for as long as possible during the 2nd pull as well, most of my issues will correct automatically .. he is also a big believer in starting with the bar as close as possible. Its only been the last three weeks that I have made an effort to keep my chest and shoulders over the bar and I believe I'm seeing good results .. more consistency is required though.

100kg Clean and Jerk Video

2010-01-09T19:34:00.000-08:00

Today I achieved a goal of a 100kg clean and jerk set back in March of 2009. Back then I was out in Northern California struggling to make an 87 clean and jerk, when Myles Ahead owner and coach Freddie Myles suggested the 100kg goal as reachable by the end of the year (although it seemed ridiculous to me at the time).

Yes I admit that the jerk needs quite a bit of polishing but in all I was very pleased to get this big fella from the ground to overhead. (Hehe, it seems like just yesterday when 100kg was my deadlift 1RM.) The video below (courtesy of Coach Matt Delaney who captured this with his iPhone) is of my third attempt. For the first atttempt I just rushed the lift and missed the clean. The second attempt I relaxed and made a good clean, however I was a little forward on the jerk and had to made a few steps forward to stabilize it and then abruptly ditch it as there was a racked barbell on the squat rack right in front of my platform. Prior to the third, the squat bar was moved allowing me to convert the lift as I again was a little forward on my dip and needed a few step forward to stabilize. Also, g iven the poor positioning of my left foot on the split, its actually amazing I made the jerk at all.

Saturday, January 9 2010

Noon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Clean and Jerk (kg):

40 x 1 x 2

60 x 1 x 2

70 x 1 x 2

80 x 1 x 2

90 x 1 x 2

95 x 1 x 1

100 x 1 x 1 N0Clean

100 x 1 x 1 NoJerk

100 x 1 x 1 PR!

Front Squat (lbs):

135 x 1 x 2

185 x 1 x 2

205 x 1 x 2

225 x 1 x 2

230 x 1 x 2

245 x 1 x 1 NoLift

Concentric Front Squat from Sticking Point (a little above parallel):

135 x 1 x 2

155 x 1 x 1

185 x 1 x 1

205 x 1 x 1

For the c&j the original goal was to work up doubles with 92 or 93. However after c0mpleting my double with 90, Coach Ben Fuller felt they looked solid and suggested we go right to heavy singles. The jerk with 95 was the best of the day by far. When both Ben and Coach Delaney suggested this was a great time to go for 100, I went along knowing without their prodding I probably would have never attempted it.

Following the front squats, I asked Ben about what was next and he was adamant about not doing anymore, going home and taking off Sunday as well. He suggested some light back squats on Monday and nothing more as he felt my CNS was fried and needed some additional rest. Well tonight I'm feeling it now .. good call Ben!

Snatch Video

2010-01-08T13:58:00.000-08:00

The video posted below courtesy of Rick Maloon was taken last Tuesday where he captured a part of a progressive snatch session with one hang snatch followed by two full snatches.

Thursday, January 7 2010

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Clean and Jerk (kg):
50 x 1 x 3
60 x 1 x 3
70 x 1 x 3
75 x 1 x 3
77 x 1 x 3
79 x 1 x 3
80 x 1 x 3
82 x 1 x 2 1-NoLift

Clean Pulls (kg):
80 x 5 x 3

Push Press (kg):
50 x 1 x 3
60 x 1 x 3
70 x 1 x 3
80 x 2 x 3
70 x 1 x 3

Triple c&j are murder. I was stuck in the hole and could not recover from the last clean of the last set with 82kg which I guess means I was using ideal weights. The rest of the session was light as Coach Fuller wants to go heavy on Saturday.

Coach Fuller help me determine my Front Squat sticking point. Its a bit above parallel and corresponds to pin 17 in Excel clubs power rack. On Saturday, my plan is to work a few heavy singles after the session.

Happy New Year!

2010-01-01T06:32:00.000-08:00

So what did I do News Year Eve? Along with two other liked minded iron-junkies, I trained the Olympic lifts at Excel Sport and Fitness and left 2009 feeling strong and powerful. This was the second session since having to take a ten day break of all lifting to tend to a peculiar injury.

I developed at first a tingling/numbing sensation in the fingers of my right hand while lifting about a month ago. I tried to train through it but it became progressively worse as tingling was replaced with a mild burning sensation all the way through the second finger joint. I was concerned that this could be a serious injury and my fears were only re-enforced when I did some googling about it. At that point I saw my primary care physician who advised to take time off for a week or so and see if it calmed down. For the first few day of resting, it actually got worse but eventually eight days later it subsided significantly.

Asking around I found out that a fellow master lifter had the same injury occur back when he lifted for his college team. He took some time and worked around the injury avoiding any lifts that would exacerbate it. With in a month it subsided. Another friend of mine, a competitive natural body builder, also had developed it. He believed it was calcium deposits that eventually broke up and he apparently trained through it. In all cases, the injury was very localized .. no other numbness of pain in any other part of the body.

Trying to determine what triggered mine, I realized I had recently been focusing on curling my wrists under during the first and second pull. I'm sure this was a factor as I have abandoned exaggerating this and just focused more on keeping my chest over the bar. The numbness is very mild now and will continue training and monitoring my hands.

Below is my training log for the last day of training before taking the ten days off followed by four subsequent sessions.

Thursday, December 19 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

40 x 2 x 3

50 x 2 x 2

55 x 2 x 2

60 x 1 x 2 1x

60 x 2 x 2

70 x 2 x 1 2x

60 x 1 x 1

60 x 1 x 2 1x

60 x 2 x 1

RDL (kg):

60 x 1 x 5

70 x 1 x 5

80 x 1 x 5

90 x 2 x 5

100 x 1 x 3

My fingers were really bothering me this session and realized I had to see my physician and most probably discontinue training. I missed 60kg snatch several times as became more and more concerned with the numbness in my fingers.

Tuesday, December 28 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

40 x 1 x 4

50 x 4 x 2

55 x 2 x 2 1-NoLift

60 x 1 x 2 1-NoLift

60 x 1 x 2 2-NoLift

Clean (kg):

50 x 1 x 2

60 x 1 x 3

70 x 1 x 2

80 x 1 x 2

85 x 2 x 2

90 x 3 x 1

This was my first day back after a ten days off. The snatches were way off but I surprised myself with the cleans, however the three singles with 90kg were tough recovering from the squat under.

Thursday December 31, 2009 New Years Eve

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

40 x 1 x 3 3Pos

40 x 1 x 3

50 x 1 x 3

55 x 1 x 2

60 x 1 x 2

65 x 1 x 5 2-NoLift

70 x 2 x 1

75 x 2 x 1 2-NoLift

75 x 1 x 1

77 x 3 x 1 3-NoLift

70 x 1 x 1 NoLift

C&J (kg):

40 x 1 x 2

60 x 1 x 2

70 x 1 x 2

80 x 1 x 2

90 x 4 x 2 PR

Clean Grip Deadlift (kg):

100 x 3 x 2

120 x 2 x 2

105 x 1 x 2

100 x 1 x 2

OHS (kg):

40 x 5

50 x 5

60 x 2

Concentric Front Squat from the hole (lbs)

135 x 2 x 3

155 x 2 x 3

A great way to end the New Year. I was pleased to hit a 75kg snatch for the 2nd time. This time only 3 attempts were necessary as opposed to needing six for the first time. Even more pleasing was the four sets of double c&j with 90kg. I've never even done a one double with 90kg before.

This was the first time I did the concentric from squats. This is where a power rack is extremely useful in setting the height to the lowest position of my front squat .. from the hole. Even 60-70kg is extremely tough to do these.

Saturday, January 2 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

40 x 1 x 3

50 x 1 x 3

60 x 1 x 3

63 x 3 x 3 2-NoLift

Front Squat (lbs):

135 x 3

155 x 2

185 x 2

205 x 2

215 x 2

225 x 3 x 1 1-NoLift

185 x 3

Concentric Front Squat from the hole (lbs)

135 x 1 x 3

155 x 2 x 3

Sunday, January 3 2010

Afternoon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

40 x 2 x 3

50 x 1 x 3

60 x 1 x 2

70 x 1 x 1

Rack Jerks from Jerk Boxes (kg):

50 x 1 x 3

70 x 1 x 3

90 x 1 x 2

Lowered the boxes so that lift starts with a slightly below parallel concentric front squat

90 x 1 x 1 NoLift

80 x 1 x 1

90 x 2 x 1

95 x 1 x 1

98 x 1 x 1

100 x 3 x 1 3-NoLift

Concentric Front Squat from the hole (lbs)

135 x 1 x 3

155 x 1 x 2

This is the first time in several months I did back to back sessions. This one was very light. I was pleased to make my first attempt with 70kg snatch as these are now becoming much more consistent.

Although a little disappointed that I missed my three jerk singles with 100kg, I realized I have yet to fully get my leg strength back from the ten day layoff.

Tuesday, January 5 2010

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg): One hang snatch followed by two full snatches:

40 x 1 x 3

45 x 1 x 3

50 x 1 x 3

55 x 1 x 3

60 x 3 x 3

65 x 1 x 1 Hang snatch PR

70 x 1 x 3 Hang snatch PR, 1-NoLift

70 x 1 x 3 1-NoLift

65 x 1 x 3 1-NoLift

Snatch Pull (kg):

70 x 4 x 4

Front Squat (kg):

50 x 1 x 5

70 x 1 x 5

80 x 1 x 5

90 x 4 x 5 PR

90 x 1 x 3 1-NoLift

This was a great session. The hang snatches with 70kg felt very strong representing a 10kg increase on my hang snatch. The key is really getting my chest over the bar. This forces my hips back creating great leverage. I will not be surprised if a 75kg hang snatch is not far off.

The four sets of five reps of front squats with 90kg is a huge improvement. The last time I did a single set of five with that weight, it left me completely spent forcing me to drop down to 80kg where I couldn't finish a set of five. I believe the improvement is due to two reasons:

I have been focusing on keeping an tight arched back in the hole and on the way up
I have been doing a few sets of double of from the hole concentric front squats with very slow negatives with light weights (60-70kg). I got idea this from Dan John's From the Ground Up who swears its a fantastic way to work on front squat sticking points as long as its not overdone.

Charles Staley

2009-12-13T08:35:00.001-08:00

The gentleman above is Charles Staley, strength and conditioning coach, and the creator of the EDT or Escalating Density Training system. Essentially EDT first consists of picking two "antagonistic" lifts which when trained hard will not have too much impact on the other (e.g., double kettlebell front squats and barbell military rack presses). Then the first lift is performed for fifteen minutes with the number of successful attempts recorded. This is then repeated with the second lift. Each subsequent session, one tries to get in at least one more rep of each lift than the previous session. A more detailed article on Dragondoor can be read here.

Having learned about Charles through Dragondoor and the success of his methods applied to kettlebell training, I was surprised and pleased to learn that Charles is also 50 year master Olympic weightlifter. The link here is an hour and half interview of Charles with Senior RKC Instructor Geoff Neupert of Kettlebell Secrets where within the first twenty minutes Charles gives a deal of great insight on what it means to train as master lifter.

Below is a instructive video of Charles titled "The Illusions of Olympic Weightlifting".

My training went very well this week with the highlight on Saturday where I squat snatched three consecutive singles with 70kg. I have also been experimenting with adding relatively moderate kettlebell mini-maintenance sessions back into my training. Below is a wrap up of the week:

Wednesday, December 9 2009

Morning home kettlebell maintenance session:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

25kg x 5 x 20 2-Hand Swings at the top of the minute

BW x 2 one minute push up planks

BW x 5 Evil Wheel on knees rollout, 10 sec hold, rollback

Thursday, December 10 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

40 x 2 x 3

50 x 2 x 3

55 x 1 x 2

60 x 1 x 2

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 5 x 2

Front Squat (kg):

40 x 1 x 3

50 x 1 x 3

60 x 1 x 3

70 x 1 x 3

80 x 1 x 3

90 x 3 x 3

Walking Lunges (lbs):

45 x 1 x 10/10

95 x 1 x 10/10

115 x 1 x 10/10

135 x 1 x 6/6

A very solid session.

Friday, December 11 2009

Morning home kettlebell maintenance session

Z-Health Neural Warmup Level II Dynamic Joint Mobility

24kg x 1 x 4/4 -TGU

BW x 2 one minute push up planks

BW x 5 Evil Wheel on knees rollout, 10 sec hold, rollback

Saturday, December 13 2009

Noon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

40 x 1 x 3

45 x 1 x 2

50 x 1 x 2

55 x 1 x 2 1x

60 x 1 x 2 1x

65 x 1 x 2

65 x 1 x 2 1x

70 x 3 x 1

Snatch Balance (kg):

40 x 1 x 3

45 x 1 x 4 1x

50 x 1 x 3 3x

45 x 1 x 3

Clean Pull (kg):

70 x 1 x 3

80 x 2 x 3

90 x 3 x 3

I was very pleased to make all three of my singles attempts with 70kg. Normally it takes three to five attempts to make this lift. By consciously pushing with my feet from the floor up and keeping my chest over the bar has helped considerably. When I forget to push with my feet I tend to use my arms and generate far less power.

Sunday, December 13 2009

Morning home kettlebell maintenance session:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

25kg x 5 x 20 2-Hand Swings at the top of the minute

BW x 2 one minute push up planks

BW x 5 Evil Wheel on knees rollout, 10 sec hold, rollback

Half way there ...

2009-12-08T20:38:00.000-08:00

Around four months ago, I set a medium term goal of a 75kg snatch and a 100kg clean & jerk. Tonight at the end of the session, after missing the lift five times in a row I made a full squat snatch with 75kg thus I'now "half way there". As for a 100kg c&j, I've front squatted 100kg for triples and have rack jerked 100kg several times. I will be focusing on putting these altogether within the next three weeks to complete my goal for the year.

Sunday, December 7 2009

Morning home kettlebell session

Z-Health Neural Warmup Level II Dynamic Joint Mobility

20kg x 5 x 20 2-Hand Swings at the top of the minute

BW x 2 one minute push up planks

20kg x 3 x 20 Swings 1-hand + roundabouts at the top of the minute

Tuesday, December 8 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 2 x 3
45 x 1 x 3
50 x 2 x 2
55 x 2 x 2
60 x 1 x 2 1x
60 x 1 x 2
65 x 2 x 1
70 x 5 x 1 5x
70 x 2 x 1
70 x 1 x 1 1x
70 x 1 x 1
70 x 4 x 1 4x
60 x 1 x 1
60 x 2 x 1

Clean Deadlift (kg)
90 x 2 x 2
100 x 2 x 2
110 x 3 x 3

Overhead Squat (OHS) (kg)
40 x 1 x 5
45 x 1 x 5
50 x 1 x 5
55 x 1 x 5
60 x 1 x 5
65 x 1 x 5 PR
70 x 1 x 2

Snatch (kg):
75 x 5 x 1 5x
75 x 1 x 1 PR!

Today was the first day in two months that I was able to perform a few 70kg snatches. Athough a paltry 3 out of 13, I was nonetheless pleased. This was followed with clean deads which I maintained strict form. Because of the overload of the deads, the OHS were easy .. I power snatched the beginning of each set to get the bar OH. Hitting five reps with 65kg was unexpected but I noticed I was using more quad and pressing upward.

Following these I was feeling so confident I knew I should try for a 75kg snatch. On the sixth attempt after being warned on the fifth not to overdo it, I made a solid full squat snatch.

Training Consistancy

2009-12-05T21:14:00.000-08:00

Another great Thanksgiving has passed. The food and drink were superb and I did let myself indulge a bit more than usual. Up until last Wed I was still enjoying leftover turkey with all the trimmings. To deal with turkey withdrawal, I've ordered a fresh twenty pounder which will provide me with large quantities of high quality protein for week at least. My thanks to all the turkey farms for raising such fine tasting bird!

Nothing special to report in these last eight sessions other than putting quality time into my training. In particular, I've temporarily let go of feeling the need to achieve new competition lift PRs. Instead, since the recovery of my left knee, I have focused on technique. To this end my primary coach, Ben Fuller, has been extremely helpful towards getting me a more consistent, improved lifting technique. In conjunction with this, at Ben's urging, I have been hitting the assistance lifts hard to increase my strength and have recently seen some good results here as well.

Perhaps most importantly I have been really enjoying the training lately for its own sake. I will not have another competition until February and this does takes a lot of pressure off.

Tuesday, November 17 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

40 x 3 x 3
50 x 5 x 2
55 x 1 x 1

Cleans (kg):
60 x 1 x 3
65 x 1 x 2
70 x 1 x 2
80 x 4 x 2 1NoLift
90 x 1 x 1
90 x 1 x 1 NoLift
90 x 1 x 1
90 x 1 x 1 NoLift

A very difficult session as would normally not miss 90kg cleans. All the extra kettlebell work is taking its toll and I will have to cut back.

Thursday, November 19 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

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

Clean and Jerk (kg):
45 x 1 x 3
50 x 1 x 2
60 x 1 x 2
70 x 1 x 2
75 x 4 x 2

Front Squat (kg):
50 x 1 x 5
70 x 1 x 5
80 x 1 x 4
80 x 1 x 4

Four sets of double c&j with 75kg was very draining. As a result I had to cut my front squats off early.

Saturday, November 21 2009

Afternoon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

C&J (kg):
40 x 1 x 3
50 x 1 x 1
60 x 1 x 2
70 x 1 x 2
75 x 1 x 2
80 x 1 x 2
85 x 1 x 1
90 x 1 x 1 Missed Jerk
92 x 1 x 1 Missed Jerk
95 x 1 x 1 Missed Clean
90 x 1 x 1 Missed Jerk
80 x 1 x 1

Clean Pull (kg):
90 x 5 x 3

Clean Deadlift (kg):
100 x 1 x 3
110 x 1 x 3
120 x 1 x 3
130 x 1 x 1 (PR)

Rack Jerks off Jerk Blocks (kg):
60 x 1 x 3
70 x 1 x 2
80 x 3 x 2

I was surprised I missed all the jerks but realized I had been over-training the week before with too much high volume kettlebell work. I will need to cycle the high kettlebell work less frequently perhaps just once a month.

Although I made the 130kg Clean deadlift PR, I did tweak my lower back right side. Not serious but annoying as although I can train through it while it heals, its is annoying.

As I said before, I love using the jerk boxes and I'm very pleased they are viewed as a real asset to the club.

Tuesday, November 24 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 3 x 3
50 x 3 x 3
55 x 5 x 2
60 x 7 x 2
60 x 1 x 2 1NoLift
60 x 1 x 2

Back Squat (lb):
135 x 1 x 6
185 x 1 x 4
225 x 1 x 2
245 x 1 x 2
255 x 2 x 2 PR
245 x 1 x 3
245 x 1 x 4

Rack Jerks off Jerk Boxes (kg):
70 x 1 x 3
80 x 1 x 2
90 x 1 x 1
100 x 1 x 1
105 x 2 x 1 2-NoLift
90 x 1 x 2

Great volume with the snatches. At Ben's urging working the following:

Keeping the bar close to the body
Waiting for 2nd pull until the bar brushes the upper thigh
Keeping my chest over the bar
Curling my wrists under
Pushing with my heels for as long as possible

The two sets of double back squats with 255lbs was a PR. I believe a 130kg=286lb squat is not too far off. This would tie my clean dead.

The rack jerk misses with 105kg were not really close but I'm glad I attempted them. This weight is starting to feel much lighter in the rack position.

Saturday, November 28 2009

Afternoon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 1 x 3
50 x 3 x 2
55 x 2 x 2
60 x 3 x 2 4-NoLift
65 x 1 x 1 NoLift
65 x 3 x 1
60 x 1 x 1 NoLift

Front Squat (lb):
135 x 1 x 5
155 x 1 x 5

A very rough workout following a week of Thanksgiving gluttony.

Tuesday, December 1 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 2 x 3
45 x 1 x 3 2-NoLift
50 x 2 x 3
55 x 2 x 3
56 x 1 x 3
57 x 1 x 3
58 x 1 x 3
60 x 1 x 3
60 x 1 x 3 2-NoLift

Front Squat (kg):
40 x 1 x 5
70 x 1 x 5
80 x 1 x 5
90 x 1 x 5
85 x 1 x 5
85 x 1 x 3
80 x 1 x 5

Hang Snatch (kg):
40 x 3 x 2
50 x 4 x 2

Good volume for snatch triples. The front squat goal was work sets of five reps with 93kg but after one set of five with 90kg I was spent.

Thursday, December 3 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Cleans (kg):
40 x 2 x 3
50 x 1 x 3
60 x 1 x 3
70 x 1 x 3
80 x 3 x 3
85 x 2 x 3
87 x 1 x 3 PR

Clean Pull (kg):
90 x 4 x 3

Back Squat (lb):
135 x 1 x 5
185 x 1 x 5
225 x 1 x 5
232 x 5 x 5

I love triples .. they are challenging but doable. I triple cleaned 87kg for the first time and they were solid. I set another PR with five sets of five reps with a tad over 105kg back squats.

Saturday, December 5 2009

Afternoon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

One Hang Snatch followed by two full snatches (kg):
40 x 2 x 2
45 x 1 x 3
50 x 3 x 3
55 x 2 x 3 1-NoLift
60 x 1 x 4 1-NoLift
60 x 3 x 3

Rack Jerks off Jerk Boxes (kg):
70 x 2 x 2
80 x 1 x 2
90 x 1 x 2 2-PressOuts
90 x 1 x 2
92 x 1 x 2
95 x 1 x 1
100 x 1 x 1
103 x 3 x 1 3-NoLift

An easy session with great triple snatch volume. After pressing out 90kg twice I with my right arm I was able to correct by getting under more quickly and locking both arms. My 100kg jerk was the best ever with my 1RM. I missed three times with 103kg with the last the closest .. this should fall over the next few weeks.

105 x 2 x 1 2-NoLift
90 x 1 x 2

Last Month's Training Cycle in Review

2009-11-06T18:18:00.000-08:00

Saturday November 14, 2009

Its been quite a while since my last blog entry but sometimes life's priorities can change. In this case the new priorities pushed this blog down a few notches. The "peaks and valleys" as represented in the above painting of Serenity by Michael Downs best describes how my training transpired over the last month. Here are highlights:

On October 21, I reached my first one year anniversary of Olympic Weightlifting. No easy task as there were too many times to admit to that I almost threw in the towel due to frustration with my progress and a collection of nagging injuries. If anything my resolve now is greater than ever .. it just took an entire year to get this body and mind into weightlifting shape. During this time I added 24kg to my meet totals from first meet in Feb 2009 to my last in Oct 2009. My slow strength also increased with my front and back squat increasing 30kg and 32kg respectively. Also by forcing myself to learn the squat versions of the lifts I improved my flexibility to an extent I have never experienced in my whole life. There is still a long way to go in terms of developing consistent proper lift technique and increasing my strength but I am determined to push on.
During this first year I noted that I competed in five USAW sanctioned Olympic weightlifting meets.
I had a big scare when I tweaked my left knee in mid October. Fortunately it only forced a one full week off from training. During my examination (held a full two weeks after the injury and a just after the full week off from training), the physician was able to move my knee in all positions without pain. She conjectured it might a very small tear of the lateral meniscus but felt it was very minor and that it was safe to resume training. The only caveat was that I had to agree to perform iliotibial band (ITB) and knee stretches AFTER my sessions which I did comply with. Below is diagram of the components of this complex joint and in particular it shows the position of the lateral meniscus.
I set a new rack push press PR of 85kg (five kilo increase)
I set a new rack jerk PR of 100kg (five kilo increase)
I set a new clean & jerk PR of 96kg (one kilo increase)
I set a new front squat PR with 110kg (four kilo increase)
I set a new back squat PR with 125kg (five kilo increase)
Even before my knee injury my snatch form developed problems. Just today Coach Fuller was able to determine that most significant problem was with the 2nd pull .. my hips were coming forward first instead straight up through the shoulders.
I introduced almost daily routines of low volume kettlebell lifts (swings, TGU, windmills, snatches) for re-hab and pre-hab of my lower back, shoulders and knees.

What follows are detailed training logs in chronological order:

Tuesday, October 13 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 4 x 3
45 x 3 x 3
50 x 2 x 2
55 x 4 x 2
63 x 1 x 2 2-NoLift
63 x 2 x 2
63 x 1 x 1 2-NoLift

Snatch Pull (kg):
65 x 5 x 3

Rack Push Press (kg)
40 x 1 x 5
50 x 1 x 4
60 x 1 x 3
70 x 1 x 2
76 x 1 x 2 PR
78 x 1 x 1 PR
80 x 1 x 1 PR

Although I was pleased with the 80kg push press. Snatches felt awkward and sign of things to come.

Thursday, October 15 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Cleans (kg):
40 x 1 x 4
50 x 1 x 3
60 x 2 x 2
70 x 5 x 3
80 x 2 x 1
85 x 1 x 1
90 x 1 x 1 C&J
90 x 9 x 1

Front Squat (kg):
50 x 1 x 5
60 x 1 x 5
70 x 1 x 5
75 x 8 x 5

I was very pleased to squat clean 90kg ten times. I was in a groove and didn't want to stop.

Saturday, October 17 2009

Afternoon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 2 x 3 3pos
50 x 3 x 2
55 x 3 x 2 1-NoLift
60 x 1 x 3
60 x 3 x 1

Clean & Jerk (kg):
40 x 1 x 5
60 x 2 x 2
70 x 2 x 1

Sunday, October 18 2009

Afternoon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Rack Jerk from Jerk Boxes (kg):
40 x 1 x 4
50 x 1 x 5
60 x 1 x 2
70 x 1 x 2
75 x 1 x 2
80 x 1 x 2
85 x 2 x 1 1-NoLift
90 x 1 x 1
95 x 1 x 1
98 x 3 x 1 3-NoLift

Quarter Front Squats (kg):
150 x 1 x 3
160 x 1 x 3
170 x 1 x 3

Thursday, October 22 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 2 x 3 3Pos
50 x 1 x 4
55 x 4 x 2
60 x 4 x 2
67 x 2 x 1 1-NoLift
70 x 1 x 2 2-NoLift
70 x 3 x 1 1-NoLift

Snatch Balance (kg):
40 x 2 x 5
45 x 1 x 4
45 x 2 x 3
45 x 2 x 4

Saturday, October 24 2009

Afternoon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Clean and Jerk (kg):
60 x 2 x 3
65 x 1 x 3
70 x 1 x 3
80 x 2 x 2
85 x 2 x 2
85 x 1 x 2

Back Squat (kg):
60 x 1 x 6
90 x 1 x 4
100 x 1 x 3
105 x 1 x 3
110 x 1 x 3
120 x 1 x 1
125 x 1 x 1 PR

On the second rep with 85kg c&j, I got a sharp pain in my left knee during the recovery. I probably should have called it quits after the second set as I was really fatigued .. and just the right state to injure myself .. which I did. I was so stubborn I decided to push myself an PR-ed in the back squat.

Sunday, October 25 2009

Morning Basement Olympic Lifting Session

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Front Squat (kg):
40 x 1 x 5
50 x 1 x 5
60 x 1 x 5
70 x 1 x 5
80 x 1 x 5
90 x 1 x 4
100 x 4 x 2
110 x 2 x 1 2-NoLift

One Quarter Front Squat (kg):
110 x 1 x 2
130 x 1 x 3
140 x 1 x 3
160 x 1 x 2

Probably not a great idea with my tweaked knee.

Tuesday, October 27 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Rack Jerks off Jerk Boxes (kg):
40 x 1 x 3
50 x 1 x 3
60 x 1 x 3
70 x 2 x 3
80 x 1 x 2
85 x 1 x 2
90 x 1 x 2
97 x 1 x 1 PR
100 x 4 x 1 4-NoLift

Snatch (kg):
40 x 4 x 3
45 x 1 x 3
50 x 2 x 3
55 x 1 x 3
60 x 1 x 2

Snatch Pull (kg):
60 x 1 x 3
70 x 1 x 4
75 x 2 x 4

Knee felt awful .. decided a weeks rest was necessary.

Tuesday, November 3 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 3 x 3
40 x 3 x 3 Snatch Balance
45 x 3 x 3
50 x 2 x 2
60 x 1 x 2
60 x 1 x 2 1-NoLift
60 x 1 x 2 1-NoLift
60 x 1 x 2 2-NoLift
60 x 1 x 2 1-NoLift

Front Squat (kg):
50 x 1 x 5
60 x 1 x 5
70 x 1 x 5
80 x 2 x 3
90 x 1 x 1
80 x 1 x 3

First day back from tweaked knee. Everything felt heavy .. my snatch was way off however.

Thursday, November 5 2009
Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobil

Rack Jerks from Jerk-Boxes (kg):
40 x 1 x 3
50 x 1 x 3
60 x 1 x 3
70 x 1 x 3
80 x 1 x 3
80 x 1 x 1
85 x 1 x 2
90 x 1 x 2
90 x 1 x 1
100 x 3 x 1 PR

Cleans (kg):
50 x 1 x 3
60 x 2 x 3
70 x 2 x 3
75 x 2 x 3
80 x 4 x 3

Back Squat (kg):
60 x 1 x 5
80 x 1 x 5
90 x 1 x 3
100 x 5 x 3

Saturday, November 7 2009

Noon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 1 x 3
45 x 1 x 3
50 x 1 x 3
55 x 1 x 3
60 x 1 x 3 2-NoLift
60 x 1 x 2
65 x 1 x 2 1-NoLift
70 x 5 x 1 5-NoLift

Front Squat (kg):
60 x 1 x 5
80 x 1 x 3

I re-tweaked my left knee, although not as severe, when snatching 55kg but continued. No pop on my 2nd pull and was unable to come even close to snatching 70kg. Tried to front squat but knee was too painful so I called it a day.

Sunday, November 8 2009 Kettlebell

Morning kettlebell pre-hab:

32kg x 3 x 20 Two hand swings
32kg x 1 x 5l/5r/5l/5r One hand swings

Monday, November 9 2009 Kettlebell

Morning kettlebell pre-hab:

32kg x 4 x 20 Two hand swings
24kg x 1 x 20l/20r One hand swings

Tuesday, November 10 2009

Afternoon Kettlebell pre-hab:

24kg x 1 x (1/1,2/2) TGU 2-rung ladder
24kg x 2 x 5/5 Windmill

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Front Squat (kg):
60 x 1 x 5
70 x 1 x 5
80 x 1 x 4
90 x 4 x 4 PR
100 x 1 x 1
105 x 1 x 1
110 x 1 x 1 PR

Snatch (kg):
40 x 1 x 3
40 x 1 x 2
50 x 2 x 2
55 x 4 x 2
60 x 2 x 2
65 x 1 x 1
70 x 4 x 1 4-NoLift

Rack Push-Press off Jerk-Boxes (kg):
50 x 1 x 3
60 x 1 x 3
70 x 1 x 3
75 x 1 x 2
80 x 1 x 1
85 x 3 x 1 PR

Wednesday, November 11 2009 Kettlebell Session

Morning session:

32kg x 3 x 20 Two hand swing
32kg x 1 x 5l/5b/5r/5b Roundabout swings
24kg x 1 x 20l/20r One-hand swings

Afternoon:
24kg Complex x 2:
TGU left ascending, 2 x windmill left, TGU left descending,
TGU left ascending, Swing transfer, Snatch right, TGU right descending,
TGU right ascending, 2 x windmill right, TGU right descending

24kg x 1 x 1/1 TGU
24kg x 1 x 3/3 Snatch
24kg x 1 x 5/5 Snatch

Thursday, November 12 2009

Afternoon Kettlebell pre-hab:

24kg Complex x 2:
TGU left ascending, 2 x windmill left, TGU left descending,
TGU left ascending, Swing transfer, Snatch right, TGU right descending,
TGU right ascending, 2 x windmill right, TGU right descending

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 1 x 3
40 x 1 x (2+3+2) S, OHS, Sb
45 x 1 x (2+3) S, Sb
50 x 1 x 3
50 x 1 x 5

Clean and jerk (kg):
50 x 1 x 2
60 x 1 x 2
70 x 1 x 2
75 x 3 x 1
80 x 3 x 1
85 x 3 x 1
90 x 3 x 1
93 x 1 x 1 Jerk-NoLift
93 x 1 x 1
96 x 2 x 1 2Clean-NoLift
96 x 1 x 1 PR

Back Squat (kg):
60 x 1 x 5
70 x 1 x 5
80 x 1 x 3
90 x 5 x 3

Once I reached 75% of 1RM for c&j, its singles only as this seems like a much safer approach.

Friday, November 13 2009 Kettlebell Session

Morning:

32kg x 4 x 20 Two hand swings
32kg x 1 x 5l/5b/5r/5b Round-about swings

Afternoon:

24kg Complex x 2:
TGU left ascending, (2,5) x windmill left, TGU left descending,
TGU left ascending, Swing transfer, Snatch right, TGU right descending,
TGU right ascending, (2,5) x windmill right, TGU right descending

24kg x 1 x 10/10 Snatch

Saturday, November 14 2009

Noon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
40 x 1 x 5
40 x 1 x 3
45 x 2 x 3
45 x 1 x 2
50 x 1 x 2
55 x 1 x 2 1-NoLift
55 x 1 x 2 2 NoLift
55 x 1 x 2 HgSn
55 x 1 x 4 HgSn + HgSnPull
55 x 1 x 2
60 x 1 x 2 1-NoLift
60 x 1 x 2 1-NoLift
60 x 1 x 2 1-NoLift
60 x 1 x 2

Front Squat (kg)
70 x 1 x 5
80 x 1 x 5
90 x 1 x 5 PR
100 x 2 x 3 PR
100 x 1 x 3 1-NoLift

Kettlebell:
24kg x 1 x 3/3 TGU
32k x 1 x 3 Goblet Squat

Since injury my knee I have been creeping my stance outward from the floor. Coach Fuller noticed this and had me shorten it up .. it felt weird and took a conscious effort to start this way. It turned out that my 2nd has no power as I'm bringing my hips forward instead of straight up through my shoulders. I will be working with and without a stick to correct this.

I was pleased to triple front squat 100kg twice. Coach Fuller noticed that I have a tendency to lean forward once I break parallel. The third set I tried to triple I kept vertical for the first two reps but could not complete the last one. I also have a tendency to bring my knees in when front squatting heavy. One of the new lifters, Jeremy, a strong powerlifter, recommended I spread the floor with my feet in the hole to activate my glutes to power me up.

Some Training Consistancy

2009-10-09T19:59:00.000-07:00

This is a roll-up of several weeks of training sessions, both prior to the NYC Open and after. There was a greater emphasis on snatch technique prior to the meet and then with the clean and jerk technique subsequently. Also this stretch represents an re-introduction of considerable overhead work now that my right shoulder is doing much better.

Thursday September 17, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 2 x 5
40 x 1 x 3 3Pos
45 x 1 x 3 3Pos
50 x 1 x 2
55 x 1 x 2
60 x 2 x 2
65 x 2 x 2
70 x 1 x 1 NoLift
70 x 2 x 2
74 x 5 x 1 5NoLift

Back Squat (kg):
70 x 1 x 6
80 x 1 x 4
90 x 3 x 3
100 x 3 x 3

This is the first time I was able to perform consecutive sets of double squat snatches with 65kg. This was hit or miss just a few months ago so I'm quite pleased with the incremental progress. I missed my first single attempt with 70kg and then made the next two. Coach Fuller suggested 74kg and although I missed all 5 lifts they got better and better with the last one being just a little late in getting underneath it. I know this is going down in the next couple of weeks hopefully at NYC Open.

Back squats went well I as I focused on slow controlled descent on each rep and being as vertical as possible on the concentric. When Coach Fuller saw how easily I was handing 90kg, he asked me to move to 100kgs which were only slightly more challenging.

Tuesday September 22, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 2 x 6 SS, S/T, HH/Ak/Bk
40 x 2 x 3 3Pos
45 x 2 x 2
50 x 2 x 2
55 x 5 x 1

C&J (kg):
40 x 1 x 2
50 x 1 x 2
60 x 2 x 2
70 x 7 x 1

Front Squat (kg):
70 x 4 x 3

24kg Kettlebell swing
5 x 20 Two hand swing

My jerk is still off but that's expected with the long break from OH work while my shoulder healed. Clean recovery from 70kg felt heavy today.

Thursday September 24, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 2 x 6
40 x 1 x 3 3Pos
40 x 1 x 4 3Pos + Sn
45 x 1 x 3 3Pos
50 x 1 x 3
50 x 1 x 2
55 x 1 x 2
60 x 1 x 2
60 x 4 x 1
65 x 2 x 1
70 x 3 x 1 3NoLift

C&J (kg):
40 x 1 x 2
60 x 1 x 2
60 x 1 x 1
70 x 1 x 1
80 x 1 x 1
85 x 1 x 1
90 x 1 x 1 press-out
90 x 1 x 1 no Jerk

Way too much for two days before a meet. In retrospect, only half of this would have been enough

Monday September 28, 2009

Morning Olympic Lifting Session at in my basement dungeon

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch/OHS combo (kg):
20 x 2 x 4
40 x 2 x (1 + 5) Sn + OHS
45 x 2 x (1 + 4) Sn + OHS
50 x 2 x (1 + 3) Sn + OHS
50 x 1 x 1 NoLift
50 x 21x (1 + 3) Sn + OHS

Jerks (kg):
20 x 2 x (1 + 4) Clean + Jerk
40 x 2 x (1 + 4) Clean + Jerk
50 x 1 x (1 + 3) Clean + Jerk
50 x 1 x (1 + 2) Clean + Jerk
20 x 1 x (1 + 3)

Working with suggestions by Arthur Drechsler at NYC Open

Tuesday September 29, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 2 x 5 SnOnToes, StandingSn, HH,Ak,Bk,OHS
40 x 1 x (3 + 3) Sn+SnB
40 x 1 x (1 + 3) Sn + OHS
40 x 1 x (3 + 3) Sn + SnB
45 x 1 x (1 + 4) Sn + OHS
45 x 1 x (3 + 3) Sn + SnB
50 x 1 x (1 + 3) Sn + OHS
55 x 1 x (2 + 2) Sn + SnB
55 x 1 x 1 Sn
55 x 1 x (1 + 2) Sn + OHS
55 x 1 x (2 + 2) Sn +SnB
60 x 4 x (1 + 1) Sn + SnB

OHS (kg):
40 x 1 x (1 + 5) Sn + OHS
45 x 1 x (1 + 5) Sn + OHS
50 x 1 x (1 + 5) Sn + OHS

Front Squat (kg):
40 x 1 x 6
60 x 1 x 5
70 x 1 x 4
80 x 1 x 3
90 x 1 x 2
95 x 2 x 2
110 x 1 x 1 NoLift

Thursday October 1, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Rack Jerks (kg):
40 x 1 x 4
50 x 1 x 2
60 x 1 x 2
70 x 1 x 2
75 x 1 x 2
80 x 5 x 2
85 x 1 x 2
90 x 2 x 1
90 x 1 x 1
95 x 2 x 1 2 NoLift

Snatch (kg):
40 x 1 x 5
50 x 1 x 3
55 x 1 x 2
60 x 1 x 2
60 x 2 x 1

Front Squat (kg):
50 x 1 x 5
70 x 1 x 3
80 x 1 x 3
85 x 5 x 3

The most significant event today was being able to handle the negatives on the heavy rack jerks. Although I missed 95kg on all my attempts I'm still encouraged .. just more of these sessions needed.

Saturday October 3, 2009

Noon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch + OHS Combo (kg):
20 x 2 x 5
40 x 1 x (1 + 5)
45 x 1 x (1 + 5)
50 x 1 x (1 + 4)
55 x 1 x (1 + 3)
60 x 1 x (1 + 3)

Clean + FrontSquat + Jerk Combo (kg):
40 x 1 x 3 x (1 + 1 + 1)
50 x 1 x 3 x (1 + 1 + 1)
60 x 1 x 3 x (1 + 1 + 1)
65 x 1 x 3 x (1 + 1 + 1)
70 x 3 x 3 x (1 + 1 + 1)

Back Squat (kg):
50 x 1 x 5
70 x 1 x 3
75 x 4 x 3
85 x 1 x 3

I really enjoy combo lifts.

Tuesday October 6, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Clean and Jerk (kg):
40 x 1 x (3 + 1)
50 x 1 x (3 + 2)
60 x 1 x (3 +1)
70 x 1 x 3
75 x 1 x (3 + 1)
75 x 1 x 3
75 x 1 x (3 + 1)
75 x 1 x (3 + 2)
75 x 1 x (3 + 3)

Romanian Deadlift (kg):
70 x 1 x 5
80 x 5 x 5

OHS (kg)
40 x 1 x 5
50 x 1 x 5
55 x 1 x 3
60 x 1 x 3
70 x 1 x 1 NoLift

I've been working on my jerk form and found that 75kg is a great weight to really focus on without being too heavy.

Thursday October 8, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 3 x 6 Sn-on-toes, Standing-sn, high-hang, above-knee, below-knee, OHS
40 x 1 x 3
45 x 1 x 3
50 x 1 x 3
55 x 1 x 3 1NoLift
59 x 2 x 3
60 x 1 x 3
66 x 1 x 2 2Nolift
66 x 2 x 2
70 x 5 x 1 5Nolift

Clean Pull (kg):
70 x 1 x 3
90 x 1 x 3
105 x 6 x 2

Back Squat (lbs):
135 x 1 x 5
185 x 1 x 3
225 x 1 x 2
235 x 6 x 2

After the three sets of doubles with 66kg, I had nothing left and proceeded to miss five consecutive singles with 70kg. Fortunately I moved on.

Saturday October 10, 2009

Noon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Clean (kg):
40 x 1 x 3 x (1+1) c+j
50 x 1 x 3 x (1+1) c+j
60 x 1 x 2
70 x 1 x 2
80 x 2 x 2
85 x 2 x 1 1NoLift
90 x 5 x 1 1NoLift
92 x 2 x 1 2NoLift

Back Squat (kg):
70 x 1 x 3
90 x 1 x 3
100 x 1 x 3
102 x 6 x 3

Push Press (kg):
40 x 5
50 x 4
60 x 3
70 x 2
75 x 1
80 x 1 NoLift

Since learning to squat ass-to-ankles with both front and back squat, my legs are still going through an adjustment period as I learn to recruit new motor units. As a result, my legs are constantly in somewhat fatigued state and this has affected all my lifts. This happened before when I introduced heavy squats and eventually I will complete adjustment phase and begin to improve again.

Arthur Drechsler, Lost Battalion Hall and the New York City Open

2009-09-27T06:34:00.000-07:00

The New York City Open Olympic Weightlifting Competition was held on Saturday September 26th. Although a bit too close to my last competition at the Conn. Open in August, I was very excited about traveling down to Rego Park, Queens NY and seeing the famous "Lost Battalion Hall" or LBH for short (pictured above in the second photo).

Also, I had the privilege of meeting and talking with Arthur Drechsler, former Olympic Weightlifting World Record holder and Coach of Team Met-Elite at the New York City Open this Saturday (pictured above at the top right of the top photo along with members of Team Met-Elite). I own a copy of his "The Weightlifting Encyclopedia", or TWLE, for short and brought it down to the meet for a signing for which Arthur was extremely gracious and appreciative. This is by far my favorite book on the sport and one that remains on my kitchen table. It truly is an Encyclopedia, with no frills, a small font and over three hundreds of pages of practical information on the this great sport. I have yet to complete it but have made great progress in working through it in a non-linear fashion by choosing topics of immediate interest that then lead to other topics.

After I completed my snatch attempts, Arthur asked that I stick around at the end of competition as he had some suggestions to implement in my training.

Here are Arthur's suggestions:

OHS, OHS, and then more OHS. The overhead squat must be mastered and made to feel natural and strong in the bottom position
The fleshy inside of the elbow joint where the bottom of the biceps attached, must face outwards. The bar must be pulled like taffee during the entire OHS and catch of the snatch.
Practice, practice, practice with and without a an empty bar, dropping quickly and completely vertically into the jerk split bottom receiving position. All five toes of the back foot should be pushing and cushioning. This motion of quickly pushing directly vertically down mush be grooved into neural-muscular memory.

Here are the details of my meet warm ups and competition lifts:

Snatch Warm ups (kg):
20 x 2 x 5
40 x 1 x 3
40 x 1 x 2
50 x 1 x 2
50 x 2 x 1
55 x 1 x 1
60 x 1 x 1
65 x 1 x 1
70 x 1 x 1

Snatch Meet Attempts (kg):
70 Power Snatch: Good Lift
73 Squat Snatch: Good Lift
75 Squat Snatch .. out front: No Lift

Clean and Jerk Warm ups (kg):
20 x 2 x 5
40 x 1 x 3
50 x 1 x 2
60 x 1 x 2
70 x 1 x 1
75 x 1 x 1
80 x 1 x 1 Missed jerk
80 x 1 x 1
85 x 1 x 1

Clean and Jerk Meet Attempts (kg):
90 Squat Clean: Good Lift
95 Squat Clean, Missed Jerk: No Lift
95 Power Clean, Missed Jerk: No Lift

I traveled down to Riverdale in the Bronx a day early to hang out with my second cousin who I hadn't seen in twenty years. I knew combining visiting relatives would impact my performance but in spite of it I did just okay. I power snatched my first snatch attempt of 70kg easily and then proceeded to get quickly under 73kg for my best heavy snatch to date .. in fact a new PR. I was too slow getting under 75kg but that's going down soon. Mike Shoretz and Dave Almeida two former Excel weightlifters who took charge of my warm ups and deserve a lot of credit for 73kg snatch .. after the 70kg power snatch they were emphatic about me just getting under the 73 and I'm glad I did.

I was off in my c&j missing 80kg in the warmups and got very concerned about it. Fortunately, Mike Shoretz did a great job of calming me down .. a few minutes later I tried it again, made it and then an attempt with 85kg. He convinced me to stick with my opener and I made 90kg .. but it was tough as the clean recovery seemed much more taxing than usual. I decided to go for broke but I missed 95kg badly on my second attempt with a squat clean that took too much out of me in the squat recovery .. it seems I lots some leg strength but I know I'll get it back. On my 3rd attempt with 95kg, I just power cleaned it to avoid another tough squat recovery and missed the jerk out front. As a result, I repeated my total of 163 from the Conn open by shifting 3 kilos from my c&j and adding it to my snatch.

The other Excel lifter that made the trip down to LBH, the seventeen year old Alex Gordon, was very, very sharp making his opener 75kg snatch and then a very easy looking 80kg for his 2nd attempt. He went for 85kg on his 3rd attempt and caught it a little out front and had to ditch it. His c&j opener with 90kg looked like it was a bar warm up. He then smoothly with a perfectly straight back, squat cleaned 95kg and jerked it easily. He then went for 100kg on his 3rd attempt, got under quickly but just couldn't recover. This kid just needs to gain some weight (he weighed in at paltry 79kg) and he will easily do more. With a nice 175kg total he took 1st place in the 85kg. I was shocked when my name was called for 2nd place but its not my fault that the weight class was the weakest by far of the final session. Even so, I did have to beat two other competitors in the weight class to earn "runner up" so it wasn't a total gimme. As a result, Alex and I did the best we possibly could have in representing Excel.

Poorly fitting dentures?!

2009-09-10T12:30:00.001-07:00

Until this photo was taken of me at the Conn Open I would have never guessed I looked so completely ridiculous just prior to making this 70kg snatch attempt. As a result, I will never ever make a wisecrack about anyone else's pre-liftoff setup ever again. I would like to change this but there are so many more important areas to work on .. eliminating gaping mouth grimaces will have to wait.

Tuesday Sep 15, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Clean and Jerk (kg): [Goal 6 x 2 @ 90%1RM = 84kg]
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 2 x 2
90 x 1 x 1
95 x 1 x 1 PR
100 x 3 x 1 3xclean-NoLift

Front Squat (kg):
60 x 1 x 6
70 x 1 x 2
80 x 1 x 2
85 x 4 x 2
90 x 1 x 2
100 x 1 x 2
90 x 1 x 2

The last thing I expected this evening was c&j PR. The heavy back squats on Saturday had a delayed effect on my right knee and this morning it was still a little stiff and sore. My right shoulder was a little better than usual but still painful in some extended range of motion. At least I was a good boy and only did some light Bear and Tiger Frolic QiGong on Sunday and Monday to get as much rest in as possible. Since the Conn Open, I had been avoiding heavy jerks as they seemed to irritate my shoulder. Perhaps switching to power-jerks for a few sessions might have had some carry over or maybe the PR can be partially attribute to the those very heavy back squats on Saturday.

Yet another theory is my shoulder is usually fatigued after a heavy snatch session of which I have been doing at the start of every session prior to today. Instead when I saw that Coach Ben Fuller wanted six sets of double c&j with 90%, I let the snatches slide for a day and starting with doubles with 40kg and I added 10kg each set up to 80kg. I surprised myself when I followed that with two sets of doubles with 85kg (92%). Coach asked me to switch to heavier singles, first with 90kg and then the PR with 95kg. Happily, my shoulder never bothered me and even now its the best its been in several weeks. Part of this I attribute to all the extra Z-Health dynamic joint mobility and some band work I recently added as suggested by top lifter Yasha Kahn. doing.

One thing that helped me psychologically was on Saturday when I asked my training partner Jason Edmonds, who is an extremely strong jerker, if the weight felt heavy prior to jerking it. He replied

"Yeah it feels heavy but I just jerk it and it goes up somehow".

That's exactly what happened with 95kg .. I had a nice clean, it felt very heavy in the rack but somehow I just jerked it an up it went although the catch was wobbly but I was still able to save it after taking a few additional steps. Amusingly, I had really thought I had dropped into a deep full squat with the clean but coach said it was only to parallel and that I did the right thing by not riding it down to the bottom.

While I was on a roll, I tried three attempts with 100kg and missed all three. For the first two the pull was very high but I pulled too long and just stood there holding the bar. The 3rd time I jumped backwards in a poor attempt to get under it. I am not discouraged at all .. it really felt light off the floor .. I'm just trying to pull it too long. The same thing happened with 80, 85, 90 and 95 .. I know I'll nail it in the near future having been through this several times before with lighter weights.

Following the clean & jerks, coach had me go right to front squats to complete the workout. I was very pleased the doubles with 85kg felt very light and the double with 100kg felt the easiest it has ever been.

Needless to say I'm really excited at all the improvements lately and I think Coach Fuller deserves a lot of the credit for the program he has designed for us.

A Reverse Kettlebell WTH Effect

2009-09-10T09:02:00.000-07:00

There is a significant number of documented cases of RKC style kettlebell lifters who have experienced large improvements in non-kettlebell strength and endurance feats without explicitly training for them. This cross-0ver phenomenon in the RKC community is known as the "What-the-hell?!!"or the WTH effect for short. Since beginning Olympic lifting eleven months ago, I have since learned that the Olympic lifts are well known for there tremendous impact on strength and power sports such as football and wrestling but never had direct experience of this type of carry-over. In my case, it was RKC kettlebell lifting that provided the necessary base of strength and conditioning to allow me to train the Olympic lifts especially as a 56 year old master lifter.

Well, last Saturday was the first time I had seen the Olympic lifts providing a "WTH" effect in another area and in this case it was kettlebell lifting! Jen Johnson, the 60kg lifter pictured above in a rock bottom position of a 45kg snatch, has been training the lifts for over two years. A biologist by profession, she was an avid soccer player in high school who picked up the lifts several years after college.

As mentioned in a previous post, just as I started lifting at the club I would be in complete awe as she demonstrated beautiful full squat snatch and c&j technique. When I mentioned this to her, she was very modest claiming what I was seeing was a result of year and half struggle to get under the bar quickly. Shortly afterward she broke through a number of lifting plateaus and continues to improve in all her lifts. Just recently she front squatted 71kg, snatched 51kg and c&j 61, all PRs within the last two weeks. We both laughed so hard when I realized only after being at the club for over seven months, that Jen used to baby sit for her brother and my now twenty-eight year old son when they were in elementary school. Oh boy the years fly by!

Well last week Jen asked me about kettlebells and I offered to instruct her in performing the Turkish Getup, or TGU for short, after our session. Within twenty minutes of working through the six steps of the progress, she was handling 25 lb dumbbell (I didn't have a 12kg bell with me at the time) quite easily with either hands for good crisp form as she transitioned between the six positions. To date all of my women clients have taken six months or longer to TGU this weight.

Then last Tuesday, I brought in my 12kg bell for her and 24kg bell for myself to demonstrate and teach her the two-hand swing. Honestly, she was doing them solidly withing a minute with the 12kg bell with powerful hip snap, loose arm and neutral back. However the bell kept flying up too high spinning around her hands. Wishing I had a 20kg bell as I felt it would be better suited for power generation, I went ahead anyway and for grins asked her to try the 24kg bell. Low and behold she began swinging it with excellent form to shoulder height for sets of ten reps. For the record, none of my women clients can handle the 24kg bell for anything more than
Sumo deadlifting it. In all fairness there a quite a few very strong and powerful women RKC kettlebell trainers (Andrea Du Cane, Master RKC, Sarah Cheatham, Senior RKC, Tracy Reifkind,RKC, Gabby Katschthaler, RKC to name a few) that handle the 24kg and heavier bells, but none of them, as I know of, could swing a 24kg so proficiently the first time they learned to swing. Congratulations Jen!

Below is a wrap up of my week of training:

Tuesday Sep 10, 2009

Noon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 1 x 5 3Standing, Ak, Bk
30 x 1 x 5 3Standing, Ak, Bk
40 x 1 x 4 3Pos,2Sn 1Sn-NoLift
45 x 1 x 3 3Pos
50 x 1 x 3 1-NoLift
50 x 1 x 2
55 x 1 x 2
60 x 2 x 2
65 x 4 x 1 1-NoLift
65 x 1 x 2
65 x 1 x 2 1-NoLift
65 x 3 x 1
67 x 1 x 1
70 x 2 x 1 2-NoLift
72 x 2 x 1 2-NoLift
72 x 1 x 1 PR

Snatch Balance (kg):
20 x 1 x 5
30 x 1 x 5
40 x 3 x 3

Front Squat (kg):
85 x 6 x 3

A very good snatch session with a double squat snatch with 65kg. After a very smooth 67kg, Coach Fuller recommended going up. I missed 70kg twice and then was asked to jump to 72kg. Again missed it twice getting under it the 2nd rep but unable to stand with it. After being told I could have made it if I was just a little more confident, I went one more time and caught parallel to the ground a little off balance and somehow saved the lift for a new PR.

Thursday Sep 10, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):

Front Squat (kg):
60 x 1 x 6
70 x 1 x 5
80 x 1 x 3
90 x 6 x 3

Snatch (kg):
40 x 1 x 3 2Ak, sn
40 x 1 x 3 3Pos
50 x 1 x 3 3Pos
60 x 2 x 2
60 x 1 x 1 NoLift

Snatch Pulls (kg):
70 x 2 x 3
80 x 3 x 3

C&J (kg):
40 x 1 x 3
60 x 1 x 3
70 x 2 x 2
80 x 1 x 2 1Jerk-NoLift
85 x 1 x 1

This is the first time I've ever front squatted first. Coach Fuller has suggested I do this once a week to mix things up. They did tire my legs but I was still pleased with a quality session.

Saturday Sep 12, 2009

Noon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 2 x 5 3Standing, Ak, Bk
40 x 1 x 3 3Pos
40 x 1 x 5 3Pos, 2Sn 1Sn-NoLift
50 x 1 x 3 3Pos
55 x 1 x 3 2-NoLift
50 x 1 x 1 , 55 x 1 x 2
60 x 2 x 2
64 x 1 x 2 1-NoLift
64 x 1 x 2 2-NoLift
64 x 1 x 2

Clean and 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 1 Clean only

Back Squat (kg):
50 x 1 x 5
70 x 1 x 3
90 x 1 x 2
100 x 1 x 2
105 x 1 x 2
108 x 5 x 2 PR (90%1RM)

24kg Kettlebell Finisher AMT Complex:
A1. 20 Swings
A2. TGU Left
A3. TGU Right
Total: 5 super sets

Heavy front squats on Tues and Thurs took their toll and I struggled. I took immense focus to complete the back squat portion of the session with a five sets of doubles with 108kg. After resting a bit, I really worked up a good sweat with five supersets of 24kg kettlebell swings and TGUs.

Magic Bullets and Tired legs

2009-09-02T18:41:00.000-07:00

The photo above is of the Large Hadron Collider at CERN where particle beams are accelerated close to the speed of light and then smashed into in each other, in the hopes of creating elusive primordial subatomic-particles. If in fact discovered as predicted by the theory of super-symmetry, these sub-atomic "Magic Bullets" would provide the indivisible glue for assembling the greatest source of energy known in the universe.

But alas, way up here at the macro level of everyday existence in the iron game, the search for a "Magic Bullet" yielding ever-lasting strength and power is completely futile .. just blood sweat and tears and only then results.

On Saturday, absolutely everything felt heavy, I had no explosiveness in my pulls and my right shoulder acted up while power jerking a fairly light weight. I should have known this was going to be a rough one as my bar warm-ups were unexpectedly taxing. When my inner dialogue of indignation and disgust finally subsided, I "sucked it up", dropped down to weights that I could handle with somewhat reasonable form, and made the best of out it. What kept me going was knowledge of the belief that these are precisely the days that really count towards measurable results as they train the mind just as hard as the body.

Tuesday Sep 1, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
20 x 1 x 8 Standing-sn, 3-pos-sn, scarecrow-sn, sn-on-toes
32 x 1 x 5 3Sn-on-toes + 2 AK-sn
40 x 1 x 3 Standing-sn 1NoLift
45 x 1 x 3 3-pos-sn
50 x 1 x 3 3-pos-sn, BK-sn-NoLift
50 x 1 x 3 2AK-sn + sn
50 x 3 x 3 1NoLift

Clean and Power-Jerk(kg):
50 x 1 x 2
60 x 1 x 2
70 x 2 x 2
75 x 1 x 2
70 x 2 x 2
75 x 2 x 2
80 x 1 x 1 PR
80 x 1 x 1
85 x 2 x 1 2CleanWithNoJerk

Front Squat (kg):
60 x 1 x 2
70 x 1 x 2
80 x 1 x 2
90 x 6 x 2

My hips and legs were quite fatigued as I had to abandon snatches early. The power-jerk PR was a nice surprise in a very difficult session.

Thursday Sep 3, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
20 x 1 x 6 Standing-sn, AK-sn, BK-sn
30 x 1 x 5 3-pos-sn, standing-sn
40 x 1 x 3 3-pos-sn
45 x 1 x 4 3-pos-sn, 1sn-NoLift
50 x 1 x 3 3-pos-sn
55 x 1 x 2
60 x 5 x 2
63 x 2 x 1
66 x 2 x 1
66 x 1 x 1 NoLift

Snatch Pulls (kg):
70 x 1 x 3
75 x 1 x 3
80 x 1 x 3
85 x 1 x 3

Back Squat (kg):
70 x 1 x 3
80 x 1 x 3
90 x 1 x 3
102 x 5 x 3 (5 x 3 x 85%)

A great snatch session as this was the first time I was ever able to full squat snatch 60kg so consistently, in fact for five sets of doubles. However back squats required such intense focus as I forced myself to go as deep as possible on each rep. Recovering from the 3rd rep of each set was agonizing and I knew it would take a toll on me in terms of requiring extra time to recover.

Saturday Sep 5, 2009

Noon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 2 x 5 3xStanding, AK, BK
30 x 2 x 5 3xStanding, AK, BK
40 x 2 x 3 3-Pos
50 x 1 x 2 1-NoLift
50 x 1 x 2
55 x 2 x 2
60 x 1 x 2 1-NoLift
60 x 1 x 2 1-NoLift

Clean and Power Jerk (kg):
50 x 1 x 3
60 x 1 x 3
70 x 1 x 3
75 x 1 x 3 2-Jerk-NoLift
75 x 1 x 3 2-Jerk-NoLift
70 x 1 x 3 Clean only

Front Squat (lbs):
95 x 1 x 5
135 x 1 x 5
155 x 1 x 5
175 x 1 x 3

Walking Lunges (lbs):
45 x 5/5
95 x 5/5
135 x 2 x 5/5 PR

Although this session was extremely difficult and every thing felt heavy, I salvaged it with walking lunges. The heavy back squats on Thurs completely fatigued my CNS.

(squat-snatch 1RM) > (power-snatch 1RM)

2009-08-30T18:59:00.000-07:00

Transitioning to a lifter

A month ago I set a snatch PR with a 70kg power-snatch at the Conn Open. Upon closer examination of a video of that lift (provided at no cost via email by meet director Gary Valentine .. you can bet I will repay this wonderful freebie by attending his events every year for as long as possible) revealed the following flaws:

I tilted my head to the left side to clear the bar
My receiving stance was way too wide
I was almost 6" airborne after the pull
Both arms pressed out slightly

I am not knocking the power-snatch .. there are many lifters who just don't have the flexibility for the squat version and do make progress with the power version. In my case it was clear that after examining my technique that it was time to change direction and to put a full-court press on learning to squat under a heavy snatch. Since attending my first meet I was in awe of the lifters who performed the full squat lifts smoothly and powerfully .. I hoped someday I would join their ranks.

This past Saturday I full squat snatched 71kg at the club .. a full kilo more than my flawed power-snatch PR at the Conn Open. With my coach, Ben Fuller, providing encouragement to go for it after failing my first attempt with it, I caught the second attempt in a deep squat with arms fully locked and recovered easily. All I remember is thinking to jump under it as fast as possible and all of a sudden I was in a full squat position with the bar securely placed overhead with locked arms.

I was told by many of the seasoned lifters that eventually if I worked hard and smart, my squat snatch would exceed my power-snatch. For the longest time it seemed unattainable but as with any treasured accomplishments, their value lies in the hard and sustained effort required to overcome a seemingly insurmountable goal. With the support of my coach together with input from Head Coach Freddie Myles of Myles-Ahead, my plan consisted of:

working only the full squat lifts with a specific focus on the full squat snatch. If a lift was accidentally power-lifted, I would either ride it down or repeat it with the full squat version
work the stand-on-toes assistance lift and the 3-position versions of the lifts with light weights: Above-knee followed by below-knee followed by from the floor
systematically and slowly increasing the weight of the full squat version of the lift

Here is the roll-up of the eight training sessions that led to accomplishing this goal:

Tuesday August 11, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 1 x 5 3Sn-on-toes + 2High-hang-sn
25 x 1 x 5 3Sn-on-toes + 2High-hang-sn
42 x 5 x 5 HHSn + 4Sn; 2No-lift
45 x 3 x 3 HHSn; 1No-lift

Front Squat (lb):
135 x 1 x 5
155 x 1 x 5
165 x 5 x 5 (75kg; 70%1RM)

BW x 2 x 20/20 Hip Dip
BW x 2 x 3/3 Box Pistol

I worked hard on full squat snatches from the hang position. The idea here was a minimal "bump" and then quickly getting under the bar. Even with light weight this was very challenging but decent progress was made.

Thursday August 13, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 2 x 4 Sn-on-toes
40 x 1 x 2
50 x 1 x 2
55 x 1 x 2
60 x 1 x 1 No-lift
50 x 1 x 1

C&J (kg):
40 x 1 x 3 Clean + Front-squat + Jerk
50 x 1 x 3 Clean + Front-squat + Jerk
60 x 4 x 5 C&J

Clean Pull (kg):
80 x 3 x 5
90 x 1 x 5
100 x 1 x 5

Front Squat (lbs):
135 x 1 x 6
155 x 1 x 6
165 x 6 x 6 (75kg; 70%1RM)

I missed a full squat snatch with 60kg today by not getting under it quickly. I finished with a solid 50kg single and moved on.

Saturday August 15, 2009

Noon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 2 x 5 3Sn-on-toes + Sn + SnB
25 x 1 x 5 3Sn-on-toes + Sn + SnB
40 x 1 x 4 3-position-sn + sn
45 x 1 x 4 3-position-sn + sn
50 x 1 x 4 2Sn + 2BK-sn
55 x 1 x 2
55 x 1 x 1
60 x 1 x 2 1No-lift
60 x 1 x 1
64 x 1 x 1 Squat-snatch PR
65 x 1 x 1 Squat-snatch PR

Clean (kg):
65 x 1 x 3
70 x 2 x 3
80 x 1 x 3 1No-lift
85 x 1 x 2
70 x 2 x 3 Hang Clean
80 x 2 x 1 1No-lift

RDL (kg):
70 x 1 x 5
90 x 3 x 3

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

Evening Olympic Lifting Session in my basement dungeon

Snatch (kg):
40 x 1 x 3 Sn + 2AK-sn
40 x 1 x 2
50 x 1 x 3 2Sn + AK-sn
55 x 1 x 2 Sn + AK-sn
60 x 1 x 2 2No-lift
60 x 1 x 1 No-lift
60 x 6 x 1
65 x 2 x 1

24kg Kettlebell AMT Complex
20 Two-hand swings
1 TGU left
1 TGU right
Total: 5 complexes

Worked the full squat snatches hard today with a double session, the 2nd being an impromptu one. The significance was evening session with the six straight singles with 60kg really focusing on jumping under quickly. This was after missing my first three. I then did two singles with 65kg with the 2nd one a much deeper catch.

Tuesday August 18, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 2 x 5 3Sn-on-toes + 2HH-Sn
25 x 2 x 5 Sn-on-toes
25 x 1 x 5 Sn-on-toes + Sots-press
30 x 1 x 6 HH-sn + 3Sots-press
40 x 1 x 4 Sn + 3Sots-press
50 x 1 x 3
50 x 1 x 3
55 x 1 x 2
60 x 1 x 2 2No-lift
60 x 1 x 1

Clean (kg):
60 x 1 x 5
70 x 1 x 5
75 x 1 x 5
80 x 3 x 3
85 x 1 x 3

Front Squat (kg):
70 x 1 x 4
80 x 1 x 4
80 x 1 x 3

The cleans left me so exhausted I coulnd not complete the five sets of four front squat reps.

Thursday August 20, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 3 x 5 AK-Sn, Sn-on-toes
40 x 1 x 5
40 x 1 x 3
45 x 1 x 3 3-Pos-Sn
45 x 1 x 3
50 x 1 x 2 AK-Sn, Sn
55 x 2 x 2
60 x 2 x 1
60 x 2 x 2 1NoLift
60 x 1 x 2
60 x 10 x 1 1 NoLift
50 x 1 x 2 AK-sn
55 x 1 x2 AK-sn

RDL (kg):
70 x 2 x 4
80 x 1 x 3
90 x 1 x 3
100 x 1 x 2

CDL (kg):
110 x 1 x 2
120 x 1 x 2
125 x 1 x 1 NoLift

Tuesday August 25, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 2 x 5 Sn-on-toes, AK-sn, Standing-sn
25 x 1 x 3 Standing-sn
32 x 1 x 3 Standing-sn
32 x 1 x 5 2Standing-sn + 3-Pos-sn
40 x 3 x 3
45 x 1 x 3
50 x 1 x 2 AK-sn, sn
50 x 1 x 3 AK-sn, 2sn

C&J (kg):
50 x 1 x 3
60 x 1 x 3
70 x 1 x 4
70 x 1 x 3
75 x 1 x 3
75 x 1 x 3 Clean-only
80 x 1 x 3 Clean-only
85 x 2 x 1 Nolift
70 x 1 x 1

Back Squat (kg):
60 x 1 x 5
75 x 1 x 5
90 x 3 x 5

Box Pistols
BW x 3 x 3/3

Thursday August 27, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Clean (kg):
40 x 2 x 6 3AK, 3C
50 x 2 x 6 3AK, 3C
60 1 x 3
70 x 5 x 3
80 x 1 x 3
80 x 1 x 2

Muscle Sn (kg):
40 x 5 x 3

Power-Jerk (kg):
50 x 1 x 6 1NoLift
50 x 1 x 5
55 x 1 x 3
60 x 1 x 3
65 x 1 x 5
65 x 1 x 43
70 x 1 x 2
70 x 1 x 3

Front Squat (kg)

Saturday August 29, 2009

Afternoon Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 2 x 5 Standing-sn + 3-pos-sn
32 x 2 x 4 Standing-sn + 3-pos-sn
40 x 2 x 3 3-pos-sn
50 x 1 x 3 3-pos-sn, BK-sn-NoLift
55 x 1 x 3 1NoLift
60 x 1 x 2
67 x 1 x 1 Squat snatch PR
71 x 1 x 1 NoLift
71 x 1 x 1 PR

Clean (kg):
40 x 1 x 3 3-pos
50 x 1 x 3 3-pos
60 x 1 x 3
65 x 1 x 3
70 x 4 x 3

Clean Pull (kg):
80 x 4 x 4

Front Squat (kg):
60 x 1 x 2
70 x 1 x 2
80 x 1 x 2
85 x 5 x 2

24kg Kettlebell AMT Complex
20 Two-hand swings
1 TGU left
1 TGU right
Total: 2 complexes

After making a full squat snatch with 67kg and ready to move on, Coach Fuller recommended I go for snatch PR. I missed 71kg by not getting under it quickly enough and crashed down on me. With little rest, I was urged to attempt it again just focusing a slow pull off the floor and getting under it quickly. By golly the next thing I knew, I was in a full squat snatch with the bar over my head. I easily recovered and was stunned for several days there after.

An Interview with 2009 Conn Open Masters Champion, Harry Cochran, Jr.

2009-08-10T01:21:00.000-07:00

Since getting involved in Olympic weightlifting, I have spent considerable time researching and reading about master lifters that are in my weight class (85kg, 187lb) and approximately my age. Some of these master lifters are very accomplished and can handle weights that even much younger men would be proud to lift. However, it is one thing to read about these lifters, but it is quite another to see one perform live. And this is exactly what happened at the 2009 Conn. Open in Stamford, Ct a month ago. It was such a powerful image that it is forever embedded into my head and one that I will long remember and provide inspiration to keep me training hard and smart.

Gary Valentine, the Conn Open meet director and holder of many American Master records in the snatch, clean and jerk and total, had the brilliant idea of asking all the participants to email him a non-lifting photo and a short bio, which he then compiled into a new meet pamphlet. As I am always interested to see if there are any other master lifters in my weight class, I came across the photo and bio entry for Harry Cochran, Jr. Just a few years younger than me, Harry's bio indicated that only recently had he returned to competitive Olympic lifting after a thirty year hiatus.

As you can see from the photo above, Harry is not some muscle bulging genetic freak but instead a very fit looking middle age man who happens to be exceptionally powerful and explosive. This was extremely important for me to see as it immediately dispelled the false belief that in order to achieve totals to be competitive with the top master lifters in age and weight class, it would require some massive changes in my body composition. I held this ridiculous belief even though I had read that Olympic Weightlifting is not an optimal regime for building massive muscles. At the same top it is also well documented that the elite Olympic weightlifters are the strongest most powerful athletes on the planet.

When Harry arrived at the meet venue, I recognized him immediately from his photo and introduced myself as a fellow master in the same weight class. A friendly and modest individual, Harry did not give any indication that he would later be tearing the place up during the competition. When it was time to lift in the last section, I began warming up with snatches. After struggling to perform a single with 60kg, Harry stepped in to share the bar. I remember watching in disbelief how he first easily power snatched 60kg, slowly brought it down to his thighs and then easily full squat snatched it from the high hang. He then repeated this for multiple reps, each performed effortlessly and with impeccable form. I then watched him shortly afterward do the same thing with 65kg .. with no change in perceived amount of effort! When I mentioned to him how impressed I was with his warm-ups, he just about blushed. When he told he planned on opening with 80kg (a two year away goal for me) I knew he would make it and more. And he did just that with three beautiful full squat snatches of 80kg/85kg/90kg.

For the clean and jerk, Harry went on to make 100kg, then 105kg before barely missing the jerk with 108kg for a total of 195kg. Again all three cleans were smooth as silk full squat clean. I was not the only who was impressed with his superb performance as a number of coaches were speaking highly of Harry as well. Harry went on to win the bronze in the open (all ages combined) 85kg weight class and took first place among all master lifters with the highest computed Sinclair value (this normalizes both the weight and age of the lifter).

Having been awed by Harry’s performance I thought other middle aged master lifters might want to hear a bit more from Harry, so he graciously granted me the interview below:

How and when you were first introduced to Olympic Weightlifting?

Watching my father and brother lift weights in our garage is what sparked my interest in lifting. My father was a natural athlete; however he never participated in Olympic weightlifting. My brother participated in Junior Olympic Lifting, but his real passion was wrestling. My brother was able to perform a standing press of 245 pounds at the age of 17 and a bodyweight of 165 pounds! My brother at the age of 15, and I at the age of 13 entered our first Junior Olympic meet in Philadelphia, PA along with my dear friend Michael Spallone, age 15 (you met him in Connecticut).

Where did you train? What type of lifts did you perform?

My training was in our garage with my father, brother and very dear friends Tom and Jim Martin (you also met Tom in Connecticut) was a regular event. It included lots of squats, presses, power cleans, and power snatches.

What other types of lifts did you work on?

As a youngster, I also experimented with every type of lifting imaginable – curls, pullovers, dips, pull-ups, deadlifts, rows, etc. As a teenager, I participated a few times a year in Junior Olympic lifting events with my brother and Michael Spallone.

What lifters at the time had the most influence on you?

Obviously the lifters that had the most influence on me were the ones closest to me: my father, brother, Tom and Jim Martin and Michael Spallone. Of course I also admired the greats – Bob Hoffman, Bob Bednarski, Phil Gripaldi, Peter Riegert.

What happened in the interim between lifting competitively as young man and now?

With demands of work and raising a family, I had lost touch with competitive lifting. About a year and half ago, Mike Spallone and I attended a East Coast Gold meet held in nearby Moorestown, NJ. At the meet, I had the honor of meeting East Coast Gold President and Executive Director Leo Totten. Since then, Leo has included me in his newsletter e-mails. Mike, Tom and Leo have provided motivation, but the greatest inspiration in everything I do in life comes from my loving wife Sandra. She is the one who encouraged me to compete as a Master.

What are some of the ways you train differently now versus back then?

As a Master weightlifter, I have to spend much more time warming up to avoid injury. Recovery time between workouts is also much longer. Most importantly – read your body’s signals and avoid injury.

How did you train over the years prior to re-entering competitive weightlifting?

During my hiatus imposed by frequent travel to manage construction projects from the Bahamas to San Francisco, I constantly sought out places to lift. When I was unable to lift I would swim, ride a bike or sometimes do calisthenics.

Please tells us a little bit on how often you train and what you do?

Now I lift about 2 – 3 times per week for about 1 hour at a time. On days that I don’t lift I do sit-ups and/or ride a stationary bike or ride outdoors. On some days I do back squats in sets of 20 reps (to keep the weight low on my arthritic knees) and incline presses in sets of 5 reps. On alternate days I do power snatches or power cleans in sets of 3 and standing presses or standing push-presses in sets of 5.

What is your favorite lift?

My favorite Olympic Lift is the snatch – it’s exciting.

What about your favorite assistance lift?

My favorite assistance lift is the full back squat – the foundation for all Olympic Lifting.

What are your short and long term goals with regards to lifting?

My short term goal is to continue to compete in Masters events. Long term, I want to maintain my health and strength so to enjoy activities with my family.

Is there anything else you would like to add?

I want to thank you for your interest and to wish you the best of luck. I hope that the responses have been helpful. Can’t wait to check out your blog! Good luck with future meets, I am looking forward to participating with you again. Also Franklin, I can’t believe that you have only been lifting for 8 months – wow! I’m sure it won’t be long before you pass me.

Well, it should be obvious to all that Harry is a gentleman and a complete class act. And honestly, I don't think I'll be passing Harry any time soon, but I know I will continue to improve and enjoy this great sport .. and that's what it’s really all about anyway.

Post Meet Training Week Wrapup and an Invaluable Training Partner

2009-08-09T06:30:00.000-07:00

I have continued to stick to only three days a week of training. Knowing I really need a minimum of one rest day following each training session, I have been slowly up-ing the intensity and volume of the training sessions to find a new set point. My "restoratives" consist of sleep, hot Epsom salt baths and the following supplements:

high concentration EPA fish oil (2 grams a day),
glusosime/condratin (one per day)
potasium (one per day)
magnesium (one per day)

I am pleased that I have my weight at or under 182 lbs and that I continue to eat clean. This summer especially has made it a lot easier with the abundance of fresh fruits and vegetables. With a very low cholesterol level, I have been eating a lot more eggs as they very tasting and high in protein. I still eats lots of canned Alaskan salmon, sardines and organic ground beef. I weigh myself everyday as I need direct and honest feedback to motivate me to stay on course.

Tuesday August 4, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg):
20 x 1 x 3 Sn on Toes
25 x 1 x 3 Sn on Toes
25 x 1 x 3 3 Pos Sn
32 x 1 x 3 3 Pos Sn
32 x 1 x 1 Sn on Toes - NoLift
32 x 1 x 3 SnBal
40 x 1 x 4 3Sn + SnBal
45 x 1 x 4 3Sn + SnBal
50 x 1 x 3 HHSn + 2Sn
55 x 1 x 2 Sn
40 x 3 x 5 3Sn + 2SnBal
45 x 3 x 5 3Sn + 2SnBal
45 x 2 x 3 2HHSn + 1AKHSn
50 x 1 x 3 HHSn
50 x 1 x 2 HHSn
50 x 1 x 3 HHSn

Walking Lunges with Dumbbells held at side (lbs)
40 x 1 x 5/5
50 x 1 x 5/5
70 x 1 x 5/5
80 x 1 x 5/5
90 x 1 x 5/5

Hip Dips
BW x 3 x 20/20

Box Pistols
BW x 3 x 3/3

Coach Fuller's plan for me is to teach me to get under heavier weights especially in the snatch. To this goal, Yasha Kahn worked with me to "small bump and explode under" from the high-hang snatch position. When I started these, I had a tendency to pull too hard, catch high and slowly ride the weight down. Instead, he would hold his hand at the level he wanted me to pull before explode under. To further get me to do this, he had me practice with out a bar just jumping into the deep squat as fast as possible.

Thursday August 6, 2009

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch on Toes (kg):
20 x 2 x 3
25 x 2 x 3
30 x 2 x 3
35 x 2 x 3 Scarecrow on heels

Cleans (kg):
40 x 1 x 3 HHCl
50 x 1 x 3 HHCl
60 x 1 x 2 HHCl + Cl
70 x 1 x 2 HHCl + Cl
80 x 1 x 2 HHCl + Cl
60 x 1 x 4 HHCl + Cl
85 x 1 x 2 HHCl + Cl HHCl-PR
70 x 1 x 4 x 3 Cl
80 x 1 x 1 HHCl
80 x 1 x 2 HHCl
85 x 1 x 1 HHCl NoLift

Clean Pull (kg):
100 x 1 x 5
100 x 1 x 4
110 x 1 x 4
110 x 1 x 3
100 x 1 x 3

CDL (kg):
110 x 1 x 2
120 x 2 x 2

Front and Back Squat combo (lb):
135 x 1 x 5/5
175 x 1 x 3/3
200 x 1 x 3/3
210 x 1 x 2/3

More of Yasha's help with bump and explode under this time with cleans instead of snatches. I was pleased when I high-hang cleaned 85kg for a PR. This was the heaviest volume I have done with assistance lifts: clean high-pulls, CDLs and Front/Back squat combo.

Saturday August 9, 2009

Having a honest training partner who shares the same desire to improve and work hard is an asset of almost immeasurable value. I am incredibly fortunate that I undertook weightlifting just a few days before Jason Edmonds did. Jason, 37 years of age, is a 6'3" tower of strength who competes in the 105kg weight class. An extremely articulate, thoughtful and kind man, Jason, who previously was a recreational weight trainer, made the difficult transition to weightlifting due to his willingness to work on his weaknesses .. a must to succeed in this sport.

It became obvious after the first day of training together last October, that great benefit for the both of us would result in the mutual support and encouragement of each other. This is not to say that the other lifters did not also provide positive feedback and encouragement, its just not the same as training with someone who is at a similar learning level both in making progress and who also struggles with the same issues. In particular as each of us began to improve either in our lifting form or in the amount of weight lifted, it provided immediate inspiration and encouragement to those of us master lifters, having taking up the sport late in life, can achieve personal satisfaction and success towards mastering the lifts. This relationship has further developed towards the sharing of weight-lifting DVDs and books as well as healthy email discussions of various weight-lifting topics.

One of Jason's outstanding attributes is that he is a real student of the sport, reading and studying anything he can get his hands on. At first I thought he was over-analytical in his approach but I have since come full circle realizing that this is an incredibly technical endeavor that requires a great deal of attention to the details. As a result I now spend a good part of my relaxation time pouring over Olympic weightlifting books, articles and watching DVDs. Between the two of us we are building a good sized library of study materials which we freely share.

With the club having shortened hours this weekend, it was the perfect opportunity for Jason to come over and train with me in my basement.

One of the other benefits of good training partner is the ability to detect lifting defects and not have any reservations about expressing alternatives to correct them. Today's session in my basement took this to the next level as Jason provided with very important points to help me improve:

When snatching on toes, I was leaning too far forward. As a result, he recommended standing straight up and even leaning a bit backward to simulate the pull under.
"Stand straight up .. explosively". This has immediate impact in a much more vertical snatch pull resulting in a effortless catch with moderate weights
When receiving the bar OH in the full bottom squat position, stabilize the bar first before flexing the hips backward to recover. He recommended doing some isometric holds with a moderate weight in this position to help get more comfortable with it.
"Whip the arms" which provides an alternative coaching cue to "loose arms". Its impossible to whip the arms if they are rigid and stiff.

The synergy of the session was infectious as Jason went on to set two PRs:

an 81 kg snatch just after matching his best snatch of 80kg only done once about a month ago.
following this he hit a jerk PR of 105kg using the jerk boxes I built a few months ago.

With him being 6'3" and not being able to completely recover from his jerk in my basement, we moved two horse stall mats, the bar and weights and the jerk boxes to my driveway (where the New England weather was being very cooperative for a change!). The three photos at the top are of Jason warming up with a split jerk with 80kg. After making 105kg he went for 110kg, jerked it high enough but couldn't quite get under it. I'm convinced this weight will fall for him in the not too distant future.

Knowing I wanted to work extra hard this session not having any time constraints, I added some kettlebell swings to warm up with.

Noon Olympic Lifting session in my basement dungeon:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Kettlebell Swings (mixture of two and one hand)
32kg x 5 x 20

Snatch (kg):
20 x 2 x 3 Sn-on-toes
25 x 1 x 3 Sn-on-toes
40 x 2 x 2 HHSn
45 x 1 x 2
50 x 1 x 2
55 x 2 x 2
60 x 5 x 1 2-Nolift

Snatch Pull (kg):
70 x 1 x 3
80 x 1 x 3
85 x 1 x 3
90 x 1 x 2
100 x 1 x 1

Clean (kg):
60 x 2 x 2
70 x 1 x 2
80 x 1 x 2
90 x 1 x 1 NoLift

Jerk Box Jerks (kg):
40 x 1 x 3 PwJ
50 x 1 x 3 PwJ
60 x 1 x 3 PwJ
70 x 1 x 3 2PwJ + J
80 x 1 x 2 PwJ + J
90 x 1 x 1 J with pressout
70 x 1 x 2 J

Front/Back Squat Combo (kg):
50 x 1 x 5/5
60 x 1 x 5/5
70 x 1 x 5/5
80 x 1 x 5/5
90 x 1 x 2/3

For the first time ever snatching, I was able to get completely in full bottom OH squat position after receiving a 60kg snatch. Its not comfortable yet and a bit hit or miss but I'm very encouraged.

The Connecticut Open Weightlifting Championships

2009-08-04T11:14:00.000-07:00

Sunday August 2, 2009

Once again I carpooled with my training partner, Jason Edmonds. We left Excel Sport and Fitness at 7:30 am Sunday morning and arrived a little before 11 am at the BlueStreak Sports Facility in Stamford Ct. This was a great venue for a weight lifting competition with a modern look, high ceilings, bright lighting located on main avenue with plenty of good restaurants within walking distance. This was my 2nd competition in three weeks so I had very modest expectations. I had trained smart and if anything rested more than in the past.

The day before my s.o. and I took nice long walks in Boston Commons. The temperature was around 85 so by evening I was ready for good nights rest. The previous Sunday I woke up with a cold and was concerned about a pneumonia relapse. I decided that extra sleep was a must so I weaned myself off caffeine for the entire week. It worked as I got an unheard of 8 hours of sound sleep the night before the meet. Also, by competition I had minimal congestion and was ready to go.

Gary Valentine, meet director and American Champion 105kg master lifter, closed the entrees the week before so we had a full plate of very anxious well prepared lifters awaiting to demonstrate for all to see. Although we arrived too late to see the women's snatch competition, we did see some excellent clean and jerks including some 90kg+ clean and jerks. In particular, master 58kg lifter, JoAnne Musa, mother and coach of 17 year old 69kg junior champion Peter, set three American masters record for her age and weight class.

When the first of two sections of the men's competition got under way, we learned that of the nineteen competitors in this section, all but two were in the heavily loaded 77kg class. My club had three lifters in the 77kg class and each went on to record at least one PR:
Coach Matt Delaney won the snatch competition with a meet PR of 111kg by just beating out wunderkinds Eric Briglia and Peter Musa. Matt then went on to set a meet PR of 135 kg in the clean and jerk only to be beat by the 17 year old Peter Musa. (Peter went on to record a PR of 145kg in spectacular fashion with a full squat jerk!) Cormac Mannion, who was nursing a sore shoulder bested his best snatch with a PR of 86kg. Unfortunately, Cormacs shoulder acted up in the clean and jerk and he had to withdraw after his second attempt. No problem as we all know Cormac will be back shortly in full strength. Our third 77kg lifter, Rick Maloon, has only been training for less than six months and went on to set meet PRs of 62/81. In the second men's section, our club had two lifters, Jason Edmonds and myself. Jason, who started training the Olympic lifts at the same time as I did last October, is a 105kg class competitor and went on to redeem himself after bombing in the snatch by setting a PR of 101kg in the clean and jerk on his second attempt.

After reading through the program complete with pictures, I noticed another master lifter, Harry Cochran, just a few years younger than I and in the same 85kg weight class as myself. When he arrived, I immediately recognized him from his picture and introduced myself as another fellow "middle aged fitness dude" in the parlance of Ed Pierini's of the well read "Pierini Fitness" blog. An extremely pleasant individual, Harry informed me that he trained the Olympic lifts over thirty years ago and only recently started resuming his training. Little did I know at the time that Harry would go on to perform some jaw dropping full squat lifts and easily out distance the other eleven master lifter competitors to earn top place including a large striking sculptured trophy via the Sinclair formula with a 90/105, 195kg total performance. (This formula normalizes each lifters totals taking into account both their weight and age. To my surprise I placed fifth among the masters and was awarded a very nice medal.) I am hoping in the near future to interview Harry for this blog so that other lifters might learn about Harry's background and training methods to provide further inspiration to the many other "middle age fitness dudes" who train the iron game.

One of the strangest coincidences occurred when I learned that there were two other male lifters, the Herman brothers, Dan and Ian, who shared my namesake. Dan a 94kg lifter and Ian a 105kg lifter where both from my place of birth and former residence, New York City. Although of no direct known relation between us, this didn't stop the natural camaraderie and mutual cheering for each other as the Herman's, Dan, Ian and Franklin, represented their common family name in the best of fashion. Like myself both Dan and Ian are very new to Olympic lifting however, unlike me, both are in their mid twenties, strong as bulls, and are sure to have long successful lifting careers.

Snatch Warmups (kg):
40 x 2 x 3
45 x 1 x 2
50 x 3 x 1
60 x 1 x 1
64 x 1 x 1

Competition Snatch lifts (kg):
1st Attempt: 67 good lift
2nd Attempt: 70 no-lift
3rd Attempt: 70 good lift (meet and training PR .. power snatch)

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

Competition Clean and Jerk lifts:
1st Attempt: 90 good lift
2nd Attempt: 93 good lift (meet and training PR .. power clean)
3rd Attempt: 95 no lift (power clean but no jerk)

Total: 70/93 = 163 kg (PR)

I had a very strong cup of coffee when we stopped for a rest break on the ride over. Due to the earlier mention of the caffeine weening process I went through the previous week, this wound up keeping me wide awake up through out the day .. I'll never felt tired including during the three and a half hour drive home late that night. When the second session was getting under way, I was extremely stoked to begin my warmups and then get a chance to lift on the platform in front of my encouraging peers.

Coach Fuller, our club coach, was managing all my warmup lifts as well as the four other club lifters. He was caught by surprise when the it was announced that I was on-deck and I had not finished my warmup sequence. No problem, he quickly had me do a 64kg snatch, which I made, and a minute later I went out and nailed 67kg easily with a power snatch. Making that first lift takes such enormous pressure off the lifter and I was glad to have gotten that one out of the way. One of my modest goals of this meet was to finally hit a 70kg snatch. I had just PR-ed with 68kg three weeks ago at the Redwood Empire Championship but pressed out 70kg in my last attempt. Well when I went out and failed my second attempt with the same weight by not pulling it correctly, well, I got little, shall I say more than a little, PO-ed. My coach calmed me down and told me that I would make this lift if I was patient and smoothly got the bar into my hip crease before catapulting it upward. I did just that and popped that bar as explosively as I have ever done to date and power snatched it. What a great feeling! I now know in a month or so, that I will learn to get under it and start snatching heavier weights. However, at the present, I am still quite pleased that this great psychological barrier for me has been finally broken through.

After the close call with snatch warmups Coach Fuller timed my the clean and jerk warmups very nicely so that I hit my last one with 87kg, with no problem. Feeling very confident, I asked him to move my opener from 87kg to 90kg, which he did, and I went out to power clean and easily jerk it. And just like that I already had a new PR total of 160kg. Although I missed 93kg in practice a week ago, we decided to go for it and again I power-cleaned it and jerked it solidly on my second attempt. I now had achieved three PRs in one day and still had another lift to go. For my last attempt we went to 95kg. I know this may sound silly, but it felt great to able to go out there and attempt a shot at it having now moved up to the red 25 and green 10 kg plates .. it just looks so much cooler with the dual colored plates! I had only barely squat cleaned this once about a month and half ago, so I knew it was possible. Again Coach had me focus on coming off the floor smoothly and getting that bar to my mid-thigh before pushing my heels through the floor. To my surprise I pulled it high and easily power cleaned it which was then nicely set in my hands for the jerk without any adjustment in hand position necessary. However, instead of going straight up with it after the dip, it got in front of me and I had to ditch it thereby missing the lift. I now know I will nail this in training with the next month as I inch closer to my goal of 100kg clean and jerk before the year out.

After the award ceremony, eleven lifters, including myself, representing four different clubs, headed out to a nearby restaurant for a tasty dinner and lively conversation. The ensuing three and half hour ride went very quickly as Jason and myself recalled all the fine moments from the meet and further discussed in great detail how we would both work on our respective weaknesses to getting ready for the next competition.

De-loading before the Conn. Open

2009-08-04T10:15:00.000-07:00

These last two session, Tues and Thurs, were light but just heavy enough to realize that I would not need a Saturday session before Sunday's meet.

Tuesday July 28, 2009

Evening Olyumpic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch on Toes (kg):
20 x 2 x 5
25 x 2 x 3

3 Position Snatch (kg):
40 x 1 x 3
45 x 1 x 3
50 x 1 x 3

Snatch (kg):
60 x 1 x 1 Hang snatch with press-out
60 x 3 x 1 1-NoLift

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

Front Squat (kg):
60 x 1 x 5
70 x 1 x 4
80 x 1 x 3
90 x 1 x 3
90 x 1 x 1

Thursday July 30, 2009

Snatch on Toes (kg):
20 x 2 x 3
31 x 1 x 1

3 Position Snatch (kg):
31 x 1 x 3
40 x 2 x 3

Snatch (kg):
45 x 1 x 4
45 x 1 x 3
50 x 5 x 1
52 x 2 x 1

Front Squat (kg):
70 x 1 x 4
80 x 1 x 3
84 x 2 x 2

Some myofascial release work and two heavy sessions

2009-07-24T19:57:00.000-07:00

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

Thursday July 23, 2009

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

Evening Olympic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

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

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

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

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

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

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

Saturday July 25, 2009

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

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

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

Evening Olyumpic Lifting Session at Excel Fitness and Sports

Z-Health Neural Warmup Level II Dynamic Joint Mobility

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

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

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

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

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

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

The Redwood Empire Olympic Weightlifting Championships and more ..

2009-07-12T21:38:00.000-07:00

I had intended to get this meet write-up last week however my engineering work has had me swamped since arriving for integration support in our big lab out west. Here is a roll up of almost two weeks worth of training including a fantastic meet and a great get together with my cyber-space partner in iron, Ed "Middle Age Fitness Dude" Pierini of the excellent and eclectic blog read "Pierini Fitness".

The Redwood Empire Olympic Weightlifting Championships, Saturday July 11th, 2009

Having only started snatching last Tuesday after laying off all OH work for a month, I was pleased to be back here in Northern California and in particular having an opportunity to train at Freddie and Nicki's "Myles Ahead". After arriving late on Wednesday, I was able to squeeze in a light session on Thursday that went so well I decided to compete in "The Redwood Empire Olympic Weightlifting Championships". With so little time having practiced the full lifts due an aggravated right shoulder, my plan was to be very conservative and use it as training session to get more competition type exposure regardless of outcome. As I will explain shortly, both the event and my results far exceeded all expectations.

First of all, this is probably the greatest venue possible for a summer Olympic Weightlifting competition. Because of the consistency of the beautiful Northern California weather, this meet, the 3rd annual one to be held, takes place in center of downtown Cotati in the park. Lifters performed on an outdoor Amphitheater with a ice sized raised open stage. There were also three warm-up areas to the left of the stage which under the cover of a large tent, protected the lifters from too much sun exposure. Large bales of hey were setup in rows for very comfortable seating and viewing. There were food and beverage stands available including freshly grilled burgers, vegan burritos and a variety of delicious baked goods, soda, beer. A nice selection of glasses of the some of local Sonoma county red and white wines added a real California touch. As is typical for northern California summer day, it was a beautiful sunny day in the low eighties cooling down to the low seventies by late afternoon.

Although new to the sport and this only being my third competition having viewed numerous on-line result of other meets, prior to this meet it appeared there seemed to be very few women competitors attending local meets. However today, of the total 60 lifters, 24 were women providing some very high caliber exciting performances.One of the reasons for this is nature of the Myles Ahead training studio, where top trainer Nicki Myles, finishing 2nd in Nationals last year in the 56kg weight, proves that being beautiful and feminine is not at all at odds with being powerful and strong. Thus with Freddie Myles, a superb trainer and one of the top national 94kg class lifter as well, complementing Nicki, the balanced mixture of loyal male and female clientele is of no surprise.

I also had the opportunity to meet some of the legends of the sport who reside out this area: Butch Curry (1980 Olympian, and active coach), Jim Schmitz , Derrick Crass (1984 Olympian), Mark Hazarabedian (105+ 50 yr old master lifter extraordinaire, aka the humorous Mark Haz on goheavy) and Dr. Randal Strossen from Ironmind. Randy, always with camera in hand, was shooting photos of some of the top lifters. I would have introduced myself to National Champion, Donny Shankle, the winner of the 105+ super-heavy weight class and Olympic hopeful, but in all honesty he was so intensely focused on lifting combined with the fact his physical presense is intimatating. I also had the opportunity to talk to the 15 year old wunderkind, Ian Wilson, who in the 94kg weight class snatched 120kg on his 2nd attempt missing what would have been a PR of 125kg. I incorreclty thought the 125kg was his clean and jerk attempt but fortunately Mark "Haz" corrected me that he decided not to do the meet c&J. Apparently, 125kg would have been a warmup for him as he had previously cleaned and jerked 150kg! This kid who apparently has grown four inches it the last three months has already shattered all the lifting records for kids his age.

Snatch Warmups (kg):
40 x 2 x 2
50 x 1 x 2
57.5 x 1 x 2
62.5 x 1 x 1
65 x 1 x 1

Competition Snatch lifts:

1st Attempt: 65 good lift (meet PR)
2nd Attempt: 68 good lift (meet and training PR)
3rd Attempt: 70 no lift (both arm press-out)

Clean and Jerk Warmups (kg):
40 x 2 x 2
50 x 1 x 2
60 x 1 x 2
70 x 1 x 1
75 x 1 x 1
80 x 1 x 1
85 x 1 x 1

Competition Clean and Jerk lifts:

1st Attempt: 88 good lift (tied meet PR)
2nd Attempt: 91 good lift (meet and training PR)
3rd Attempt: 94 no lift (failed to rack bar)

Holy Mackerel .. meet and training PRs in both lifts! I'm still shocked. Maybe all the extra rest and lighter training of late is something that should become more the norm and not the exception. This would certainly jive with the a lot of threads posted on goheavy by many of the seasoned master lifters. This philosophy is certainly espoused by the great Tommy Kono for all lifters .. he has gone on record that in general American lifters are training too much volume and heavy assistance lifts. Back in March I had set goals of 70/90 for this event and this was before recovering from pneumonia and shoulder injury keeping me from training overhead lifts for almost a month prior to the meet. Although I didn't make it, I came very close and am really encouraged by my steady progress.

The Photos at the Top

The top photo is a group shot of the entire Myles-Ahead crew including lifters and volunteers. Freddie made my day when he asked me to join in the photo as an honorary member, an honor I will always remember. The Myles-Ahead lifters took the team championship for the 3rd straight year since the meet started. It was a very balanced win. Here is a list of the team's individual medal winners:

Kelly Reinhart 58kg women's silver
Kim Kraal58kg women's bronze
Sara Flynn 63kg women's gold
May Rodgers75kg women's bronze
Tristy Taylor 75+kg women's bronze
Chad St. Clair 77kg men's gold
John-Logan Coots 85kg men's silver
Freddie Myles 94kg men's gold
Scott Shepherd105kg men's bronze
Justin Hunter105+kg men's silver
Tom LaFreniere men's master gold (77kg)
Glen Hammack men's master silver (85kg)
Joe Rodgers men's master bronze (105+kg)

Of special note:

Kelly Reinhart's totals (PRs) qualified her for a spot at the American Open.
Sara Flynn continued her dominance in the 63kg class; she had previously qualified for the American Open.
A sweep of the men's master division.
Freddie's gold medal performance was truly inspiring especially in light of the huge amount of work he put in setting up the venue, keeping things running smoothly, coaching and mentoring.

The complete set of results can be found here courtesy of Butch Curry's PWA site.

The 2nd photo is the recovery from my 68kg snatch PR. The 3rd and 4th photos are start and finish of my 3rd snatch attempt with 70kg ..its not obvious from the photos but I did get three red lights due to fairly large press-outs with both arms. This was still a moral victory of sorts just to get it over my head .. I now know this weight is doable once I learn to get under it and trust my bottom position more.

Along with meeting more members of the extended Myles-Ahead crew including Freddies's brother Jim, and his parents, Niki's mom and dad, Tom LaFreniere, the master gold-medalist, I was pleased to have met the renowned Jim Schmitz of the Sports Palace, Randall Strossen of the incredible IronMind site (who was shooting photos of some of the top lifters), Derrick Crass, 1984 Olympian, who 1) did a superb job of MC-ing the 2nd half of the meet and 2) kept me entertained with many of his hilarious lifting stories at dinner that evening. Finally, I got to meet a few fellow goheavy forum posters extraordinaire: Dave Corbin, Butch Curry and Mark "Haz" Hazarabedian. Mark, a 105+ 50 yr old master lifter, was in top form as he took home the bronze in the open section with some very strong lifts.

Monday July 13, 2009

With the meet over I was really looking forward to my three sessions at Myles-Ahead. Freddie had planned three solid days of technique work.

Morning Olympic Lifting Session at the Myles-Ahead Fitness Center

Z-Health Neural Warmup Level II Dynamic Joint Mobility

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

Three Position Snatch (kg):
20 x 1 x 3
30 x 2 x 3
40 x 1 x 3
45 x 3 x 3

Snatch High-Pulls (kg):
60 x 3 x 3

Front Squat (kg):
50 x 1 x 5
60 x 1 x 4
75 x 3 x 3

Freddie relayed to me that he learned the snatch on toes assistance from the 1984 82.5kg class Olympian Derrick Crass. While standing on the toes, holding the bar with a snatch grip, arms extended with shoulders held in the shrug position, the lifter explosively pulls the bar straight upward while dropping under the bar into a full receiving OH squat position. As with finishing the regular snatch, the arms should lockup out while pushing the bar upward as the wrists try to spin the bar OH. Don't be fooled by the low weight as this lift is extremely difficult and was designed specifically to teach how to aggressively perform the 3rd pull. This is a real weakness of mine and I will continue to add this lift to my weekly snatch sessions.

The three position snatch:

above-knee hang snatch
below-knee hang snatch
from the floor snatch

was also a great challenge for me especially the below-knee. It took me quite a while to realize I needed to finish my clean dead-lift before exploding into the 2nd pull. These were followed by snatch pulls and front squats of light to moderate intensity. I was very glad that this session was not too heavy as I was still recovering from the meet.

Wednesday July 15, 2009

Morning Olympic Lifting Session at the Myles-Ahead Fitness Center

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Clean on Toes (kg):
20 x 2 x 4
30 x 1 x 4
35 x 3 x 3

3 Position Clean (kg):
40 x 2 x 3
55 x 3 x 3

Clean High-Pull (kg):
75 x 3 x 3

Overhead Squat (kg):
40 x 1 x 5
50 x 1 x 4
57.5 x 2 x 3

Another great technique session. Just as snatch-on-toes is designed for help get under the snatch explosively, clean-on-toes does the same to get under the clean. Again even with very light weights, this is a very demanding lift. Similarly the second position below-knee hang clean felt very awkward just as with the snatch. Knowing that is weakness I will continue to work these once back east.

One of the major corrections Freddie helped me with my clean was to bring in my clean grip off the floor. I was too wide and then having to adjust inward on the catch. The result was a very jerky catch motion which has since been eliminated. We followed these with clean pulls and Overhead squats. My shoulder was still a little tender so Freddie helped me re-rack the bar once I got to 50kg.

My Afternoon Trip to Sacremento to Meet and Train with Ed "Middle Age Fitness Dude" Pierini

Since undertaking Olympic Weightlifting last October, I had discovered the excellent forum, goheavy.com strictly dedicated to this sport. From there I was led to the blog, Pierini Fitness, which tells the story of another middle age "Fitness Dude". Ed is a very gifted writer and his blog covers a diverse set of topics beyond the iron game .. a highly recommended read. Well, having realized that Sacremento is less than I two hour drive from where I was staying in Petaluma, I drove out to meet him in person and we had a great time discussing a variety of topics, training together and ending with a healthy dinner. For a great blog post up together with a picture of us, a video of some of my lifts where we trained that evening at the non-nonsense BodyTribe fitness center, see Ed's write up here.

Evening Olympic session at the Body Tribe Fitness Center

Snatch (kg):
30 x 1 x 4
40 x 1 x 3
50 x 1 x 3
55 x 1 x 2
60 x 1 x 1 Above-knee hang snatch PR

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

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

Since this was the 2nd session of the day, I keep the volume and weights fairly low. However, I did surprise myself with a solid above-knee hang snatch with 60kg.

Friday July 17, 2009

Morning Olympic Lifting Session at the Myles-Ahead Fitness Center

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Lunge Jerk (kg):
20 x 2 x 5
30 x 2 x 3

Rack Jerk (kg):
40 x 2 x 3
55 x 1 x 2
62 x 1 x 1
67.5 x 3 x 1

Snatch (kg):
40 x 2 x 3
45 x 1 x 2
47.5 x 5 x 2

Clean (kg):
50 x 2 x 2
62.5 x 3 x 2

Back Squat (kg):
60 x 1 x 5
85 x 1 x 4
95 x 1 x 3
100 x 1 x 3
105 x 1 x 3 (PR)
95 x 1 x 5

With my meet recovery almost complete, we went a little heavier today culminating with back squat triple PR. The work with the lunge jerks and rack jerks were especially helpful in getting me to push under the bar just before completing my extension. As with the clean and snatch, the jerk must be done explosively as possible.

This is was my last session at Myles-Ahead for this trip and just like last time, I will miss it greatly until I get back out west later in the year. When I do get back, Freddie and Niki will have moved to a new location that features street frontage and three times the floor space. I wish them both the very best in their new facility.

Sunday July 19, 2009

With no time to get the club today, I had a short session in my basement. It was very tough as the six hour return flight from California took a lot out of me.

Morning Olympic Lifting Session in my basement dungeon

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch on Toes (kg):

20 x 2 x 3
25 x 2 x 3

3 Position Snatch (kg):
40 x 3 x 3
45 x 1 x 3
46 x 2 x 3

Front Squat (kg):
50 x 1 x 6
60 x 1 x 5
70 x 1 x 4
80 x 1 x 3

Tuesday July 21, 2009

Evening Olympic Lifting Session at Excel Sport and Fitness

Snatch on Toes (kg):
20 x 2 x 3
25 x 1 x 3

3 Position Snatch (kg):
31 x 1 x 3
35 x 1 x 3
40 x 1 x 3
45 x 1 x 3

Snatch (kg): (95%)
50 x 1 x 2
55 x 1 x 1
60 x 1 x 1
63 x 1 x 1
64 x 3 x 1 one-no-lift

Snatch Pulls (kg): (100%)
68 x 1 x 2
70 x 4 x 2
83 x 2 x 1

Front Squat (kg): (85%)

50 x 1 x 5
70 x 1 x 3
80 x 1 x 3
90 x 6 x 3

This was the heaviest snatch session I had in over two months and my shoulder felt great. The snatch pulls were very explosive and I managed to get through six sets or triples with 90kg front squats. These were the heaviest front squats in over a month.

Slowing re-introducing Overhead lifts

2009-07-12T11:47:00.000-07:00

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

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

Tuesday June 30, 2009

Evening Olympic weightlifting session at Excel Sport and Fitness:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

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

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

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

Thursday July 2, 2009

Evening Olympic weightlifting session at Excel Sport and Fitness:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

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

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

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

Tuesday July 7, 2009

Evening Olympic weightlifting session at Excel Sport and Fitness:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

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

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

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

Thursday July 9, 2009

Last afternoon Olympic weightlifting session at Myles-Ahead:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

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

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

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

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

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

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

Completing the last of four sessions for the week

2009-06-28T19:14:00.000-07:00

Sunday June 28, 2009

Morning basement dungeon session:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Front Squat (kg):
50 x 1 x 5
60 x 1 x 5
70 x 1 x 3
80 x 1 x 3
90 x 1 x 3
95 x 5 x 2

RDL (kg):
70 x 1 x 5
75 x 1 x 5
80 x 1 x 5
85 x 1 x 2
70 x 1 x 5

Walking Lunges (kg)
20 x 1 x 5/5
30 x 1 x 5/5
40 x 1 x 5/5

The front squats were extremely challenging probably due to the heavy back squats I did yesterday. I felt the RDL's went very well as I continue to use very light weights compared to my powerlift style deadlift PR (140kg). When I finished these, there was very little left in the tank for walking lunges thus only three sets with light weight. This ended the forth session of the week .. still no OH work but some modest gains in strength.

A modest increase in slow strength .. a back squat PR

2009-06-27T17:52:00.000-07:00

Saturday June 27, 2009

Before taking up Olympic lifting last October, I had never back squatted in my life. The only squatting I had ever done were the RKC Hardstyle kettlebell front squats and that was only since two winters ago (note the photo at the top right of me being evaluated on my technique for double 24kg repetition .. stance is a bit too wide; a problem I'm still working on correcting). Since the publication of Enter the Kettlebell, the defacto standard publication by Chief Instructor Pavel Tsatsouline for learning RKC Hardstyle kettlebell lifting technique, the kettlebell front squat, not discussed in the ETK, has since been elevated to one of the six fundamental lifts taught at the RKC instructor certification.

And thank goodness for that! This gave me a minimal base of leg strength that without with, would have made my Olympic lifting journey even more difficult if not impossible. Having said that, now eight months into training the Olympic lifts, my legs are a lot stronger than when I started. However, although this is a good start, I still have much ground to make up if I want to compete with elite master lifters in my weight class (85k) and age range (55-60).

As mentioned previously, Olympic lifters use three types of squats as assistance lifts to build strength for the snatch and clean and jerk:

Front Squat
Back Squat
Overhead Squat

The front squat has the biggest carry over to the recovery phase of the squat clean as the concentric part of the front squat is precisely a squat clean recover. The back squat has general carry over to both competition lift but primarily in the building strength for the effective first pull and second pulls. The Overhead squat is to the squat snatch as the front squat is to the clean, its concentric phase matches the recovery phase of the squat snatch .. I was making considerable progress with these and its sister assistance exercise the "snatch balance" before my injury.

With a probable anterior capsule injury to my right shoulder as suggested by Coach Carl Valle of Excel Sport and Fitness, track coach extraordinaire, the healing process take can take a significant time. Unlike other muscle injuries of the shoulder, this is injury to the anterior section of the thick tissue (ligament) the surrounds the humorous (see here). Very limited blood flows through this region .. there are not a lot ways to open it up to allow healing. With all OH work on hold for at least a few more weeks I have continued to focus on:

cleans (various hang positions, power, squat)
front and back squats
pulls
RDLs, lunges, pistols

For squats I had been focusing primarily more on front squats, training them two to three times more frequently than back squats. On Thursday I had a front squat volume PR with four doubles with 100kg. Today called for back squats, and I purposely left some reps in the tank to test on 1RM which I had last done back in January for two singles with 230 lbs (104 kg) recorded here. I remember these were very wide stance racked lower on the back than a high back stance used for training Olympic lifts. Today I added 32lbs for a new PR of 264 lbs (120 kg). I also came fairly close but missed with 275 lbs (125 kg). As stated earlier, to put things in perspective, Chris Dariotis , 85kg class, age 55-60, 2008 world champion , who recently set the US clean and jerk record of 131 kg, probably back squats over 180 kg (396 lbs) based on the squat numbers of comparable lifters. I am both humbled and inspired by these incredible feats of strength.

Afternoon Olympic weightlifting session at the club:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch Pulls (kg):
40 x 2 x 4
50 x 1 x 6
60 x 2 x 4
65 x 2 x 3
70 x 1 x 3
75 x 1 x 3
75 x 1 x 2
80 x 1 x 1
85 x 2 x 1
70 x 2 x 2

Back Squats (kg):
70 x 1 x 4
90 x 1 x 3
100 x 2 x 3
105 x 1 x 3
110 x 1 x 1
115 x 1 x 1
120 x 1 x 1 (PR)
125 x 1 x 1 miss

Super-set:
A: BW x 1 x 20/20 Single leg hip dips
B: BW x 1 x 5/5 Milk crate height box pistols
Total: 3

My snatch pulls have improved over the last few weeks. This is due to two important factors:

"Loose arms". I now interpret this as almost letting the bar hang free fall. I use my legs entirely to get the bar to the 2nd pull position.
"Staying flat footed as long as possible". Easy to say but prematurely getting on my toes has been a problem as this is no power pushing from the there.

The 80kg pulls were to my sternum meaning that this is potentially snatch-able once I improve my 3rd pull and recovery phases.