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.
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.
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:
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.
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!
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.
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.
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.
Ht: 5'9"
Wt: 185.0 lbs
Age: 57
Started Kettlebell training back in June 2007 and became a certified RKC instructor this past June. Its been one of those rare and incredible life changing events. I am now pursuing the Olympic lifting.
