Kettlbells, Oly lifts and a deep freeze

Wednesday November 19, 2008

Weight: 179 7/8 lbs

This morning when I woke up at 6am it was 18 deg F. Last week at this time it was 40 deg F. I knew it was cold when I got up and my left heel was split .. ouch! The bag balm I normally use at night for my hands is now being shared with my feet. Although yesterdays session represented the greatest Oly training volume to date, I felt pretty good in the morning. As a resulted, I decided on a moderate KB session with one of my clients:

24kg Two-hand Swings
2 x (5, 10, 20, 25, 30) Alternating turns with my client
Total: 250 swings

24kg x 1 x 7r Seated MP

24kg x 2 5-rung Viking Push Press Ladder
32kg x 3 3-rung Push Press Ladder

I got a great sweat going from the swings. I really threw the bell down hard on the negative to really work the movement .. makes a huge difference. I was a little wary about my left wrist so skipped on the seated presses on left side.

Thursday November 20, 2008

Weight: 180 1/2 lbs

Another blistering cold and windy day. Usually by February my body slowly gets used to these temperature but such quick transitions are very tough. Fortunately, I feel pretty good considering this will be the third training day in a row (Oly, KB, Oly).

Morning:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 9 Ab wheel on the knee rollouts, 5 sec hold and rollback

Evening Oly Session:

40kg x 2 x 5 Squat C&J
50kg x 2 x 3 Squat C&J
60kg x 1 x 2 Squat C&J
70kg x 1 x 1 Squat C&J
80kg x 1 x 1 Squat Clean (failed on the jerk) (PR)
90kg x 1 x 5 Squat Clean failures
60kg x 3 x 2 Squat C&J

Front Squat (lbs)
135 x 1 x 3
155 x 2 x 3
165 x 1 x 3
175 x 1 x 3
185 x 1 x 3 (PR)

10lb x 2 Two-inch Wrist Curl
BW x 3 x 4 Tactical Pullups

Tonight I was prodded by Assistant Coach Jascha Kahn into the full-squat version of the clean. Fortunately this went very smoothly as I had been doing front squat assistance lifts for a few weeks in preparation. As a result we decided to see how far I could go with the new technique. After working up the 70kg and having it go smoothly, I decided to jump right to 80kg. Although I could not jerk the 80kg I did squat clean it pretty easily for a PR. After another jerk failure with it we decided to focus on the squat clean. Going right to 90kg I got a little freaked out about the jump in weight and subsequently resulted in four horrible misses. After a five minute break I was able to psych myself on a fifth attempt where I was able to get underneath it and raise about three-quarters of the way up when I got stuck. I felt darn good about coming very close knowing I will nail in a week or so.

Following this I dropped back down to 60kg to work on improving my jerk form with the C&J. After three more sets of doubles I stopped with enough in the tank left for front squats. I decided to use a wrist strap technique I found on-line to take pressure off my left wrist while it is still recovering .. the front squat strap usage is demonstrated in the photo below:




This went very well with PRs at 155, 165, 175 and 185 an increase of 40lbs from last Thursday. Next week I will shoot for a triple with 200 to help give me the confidence to squat clean it. In the meantime I need to work hard on my jerk technique .. I know I am strong enough to jerk 80kg but my technique is lacking.

Total volume: 6920 lbs

Barbell Snatch Progress

Tuesday November 18, 2008

Weight: 181 lbs

I blew up to 183 1/2 on Sunday after late night dinners and drinks two nights in a row. Yesterday I went back to 100% PN compliance and almost got back to 180. I gave my sore left wrist another two days of rest and picked up some nylon velcro wrist supports for evening Oly session.

Evening Olympic Lifting Session:

Z-Health: Neural Warmup Level 2 (Dynamic Joint Mobility)

30kg x 2 x 5 Squat Snatch
35kg x 2 x 5 Squat Snatch
40kg x 1 x 3 Squat Snatch
45kg x 1 x 3 Power Snatch
50kg x 1 x 3 Power Snatch
55kg x 1 x 2 Power Snatch
60kg x 1 x 2 Power Snatch (PR)

40kg x 1 x 5 Snatch Pull
50kg x 1 x 5 Snatch Pull
55kg x 1 x 5 Snatch Pull
60kg x 1 x 5 Snatch Pull
65kg x 1 x 5 Snatch Pull

100kg x 1 x 5 Olympic Dead-lift
110kg x 1 x 5 Olympic Dead-lift
115kg x 1 x 5 Olympic Dead-lift
120kg x 1 x (3,2) Olympic Dead-lift with straps

BW x 2 x 3 Tactical Pullup
BW x 1 x 4 Tactical Pullup

The wrist supports proved very effective as I had no pain at all. Tonight was the first time I performed squat snatches using light weight. I had no problem with flexibility although I need to bring my feet in further and less pointed out to the sides. I had the same problem with my kettlebell front squats but eventually was able to correct as I am sure I will with the squat snatch as well.

After the work with the squat snatches, Coach Fuller let me work up to a max power snatch (the bar is caught in an above parallel squat position before recovering and standing up). My previous was PR was 45kg so I had a big jump to 60kg. However my form for double with the 60kg has a lot to be desired but nonetheless it was a legitimate lift. This is a great confidence builder for me .. the last session I was very frustrated as the weights were so light I couldn't get enough feedback to do perform my lifts correctly.

Last were the Olympic dead-lifts. These are performed using a hook grip (index and middle fingers wrap over the thumb) and with the knees extending fully first and then the hips .. this is how the 1st pull is performed with the Olympic Snatch and C&J. I also GTG-ed some tactical pullups through out the session. I have lost quite a bit strength with these but I know I will gradually get it back.

Total volume: 10400 lbs

A Weekly Summary

Below is a summary of the last week

Tuesday November 11, 2008

Weight: 180 lbs

Back to over 95% compliant Precision Nutrition consumption. I've increased the caloric count but have not gained any weight.

Morning:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 5 Ab wheel on the knee rollouts, 5 sec hold and rollback


Elbow complex: 1 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put

Early Evening:

Oly Session:

Barbell Snatch (kg)
30 x 4 x 5
35 x 4 x 5
40 x 2 x 3

Hang Snatch (kg)
40 x 2 x 3

Snatch Pulls
40 x 5 x 3

Coach Fuller kept it really light as my form has many issues .. here as some them:

• Need more hip
• Feet should not leave the ground
• Arms should be ropes
• More pushing the ground away instead of jumping
• Hips lower off of the ground
• Chest needs to out over the bar

Wednesday November 12, 2008
Weight: 179 7/8 lbs

Hmm .. right trap is very achy and I slept like crud. Last nights Oly session was more demanding than I thought. A full day of recovery is required.

Morning:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 7 Ab wheel on the knee rollouts, 5 sec hold and rollback


Elbow complex: 1 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put


Thursday November 12, 2008
Weight: 179 7/8 lbs

I woke up feeling much better.

Morning:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 7 Ab wheel on the knee rollouts, 5 sec hold and rollback


Elbow complex: 1 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put

Evening Oly Session:

Barbell Power Clean (kg)
30 x 4 x 5
35 x 4 x 5
40 x 2 x 3
45 x 2 x 3

Hang Clean Pulls (kg)
45 x 3 x 3

Front Squat (lbs)
95 x 1 x 3
115 x 1 x 3
135 x 3 x 3
145 x 1 x 3

Coach Fuller insisted on real light cleans. These felt too light and my form degenerated. It seems to me that there has to be enough weight to get a feel for the lift. I was extremely frustrated and almost considered packing it in. The front squats went reasonably well as my rack felt very comfortable.

Unfortunately my left wrist was very sore by the time I got home. I can see why this sport is not very popular. Even with very low volume, the barbell is very unkind to joints. In particular, I can now really appreciate the RKC hard-style emphasis of always maintaining a straight wrist .. its pretty hard to injure ones wrist if the joint is locked out straight.

Saturday November 15, 2008

Weight: 182 lbs

Yesterday I had to take a large dose of Ibuprofen for my left wrist. My S.O. and I went out to both a Chinese buffet for lunch and then for barbecued pork ribs for dinner. I pigged out and the morning weigh in reflected it. My wrist felt much better today so I decided to train and play it by ear.


Morning:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 8 Ab wheel on the knee rollouts, 5 sec hold and rollback

Afternoon:

2 x 24kg x 1 x 5 MP
2 x 24kg x 1 x 10 Swing

2 x 24kg x 1 x 5 C&P
2 x 24kg x 1 x 10 Swing

2 x 24kg x 1 x 3-rung ladder MP
2 x 24kg x 1 x 10 Swing

2 x 24kg x 1 x 3-rung ladder C&P
2 x 24kg x 1 x 10 Swing

40kg x 2 x 15 Swing
28kg x 2 x 10 Swing

Barbell Hang Clean Pulls (lbs)
105 x 1 x 5
115 x 1 x 5
135 x 1 x 5
155 x 1 x 5
185 x 2 x 3
205 x 2 x 2
225 x 2 x 2

Although I've lost a bit of strength and endurance, it was great to get back to Kettlebell lifting. I made sure not to overdo it and had plenty left for some barbell hang clean pulls. I am very pleased that a couple of 225 hang clean pulls didn't feel to tough. I can remember just a half a year ago when 225 was a PR in my dead-lift.

I had to ice my wrist immediately after the session as I could felt a little discomfort. I will have to monitor this tweak carefully to ensure I don't wind having to take another week of forced downtime.

More Deads with Chains

Weight: 180 lbs

This is minimalist and as beautiful as it gets:


John Coltrane: Naima

Morning:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 5 Ab wheel on the knee rollouts, 5 sec hold and rollback

(BW + 15 lbs) x 1 x 10 Reverse Hyper on home-brew setup

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 5 Ab wheel on the knee rollouts, 5 sec hold and rollback

Elbow complex: 2 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put

Deadlift (lbs)
240 x 1 x 3 Conventional plus 38lbs chain
215 x 1 x 5 Conventional plus 38lbs chain

The goal was 5 but I settled for 3 with the 240. The 215 was fairly easy. The good news is my right shoulder and peck are fine.

Meeting Denis Reno

Weight: 179 7/8 lbs

There have been a number of great music videos posted on some of the training blogs. Here is one of my favorites. Although this is a youtube "video", its a actually just a still frame with audio .. I hope you believe as I do nothing else is necessary.




Mikhail Voskresensky: Chopin Opus 20 C-sharp minor Posthumous

Morning:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Oly Lifts:
20kg x 1 x 3 Power C&J
30kg x 1 x 3 Power C&J
40kg x 2 x 3 Power C&J
45kg x 2 x 3 Power C&J
50kg x 1 x 2 Power C&J
55kg x 1 x 2 Power C&J
60kg x 1 x 2 Power C&J
65kg x 1 x 2 Power C&J
70kg x 1 x 2 Power C&J
72kg x 1 x 1 Power C&J

Back Squats:
40kg x 1 x 3
50kg x 1 x 3
70kg x 2 x 3
80kg x 2 x 3

Today at the Oly Lifting club, I had the greatest pleasure today of meeting and being coached by Denis Reno, the 1992 Team Leader for the US Olympic Weightlifting team. Denis will be traveling around the world following Oly competitions and will be returning to our club in mid December. I am certainly looking forward to some more coaching from this legend.

I had never done back squats before but having carefully read Mark Rippetoe's chapter on the back squat in "Starting Strength" and the coaching cues by Coach Fuller, I felt very comfortable with the 80kg.

With the demands of learning and participating in Oly lifting and training, I have had to back off the intense Kettlebell training I was doing in parallel. I will integrate it back in as soon as I can get a better feel for how my body responds to three weekly sessions of Oly lifting.

Honing in on the Power Snatch

Morning:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 5 Ab wheel on the knee rollouts, 5 sec hold and rollback

(BW + 15 lbs) x 1 x 10 Reverse Hyper on home-brew setup

Elbow complex: 2 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put

A1:BW x 1 x 10 Heavy blue band Goodmorning

Normally I would do two sets of 10 Ab Wheel rollouts but these seem to bother my shoulder. As a result I stuck to one set of 5. The Reverse Hypers were very tough today so I limited myself to a single set.

Evening:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Oly lifts (kg)

40 x 2 x 5 Power Snatch
45 x 2 x 3 Power Snatch
50 x 1 x 3 Power Snatch
45 x 10 x 3 Power Snatch
53 x 5 x 5 Snatch Pull
55 x 5 x 5 Romanian Deadlift (RDL)

I got to the club early to go through my Z-Health again. Given that I can double snatch the 24s for sets of 5, the 45 feels pretty light. To my surprise, my only set with the 50 didn't go well as I jumped way to wide to get underneath instead of jumping with more force. As a result, Coach Fuller had me drop back down to sets with the 45. By the end of my last power snatch, my form was getting consistent and the weight was moving with much greater ease.

Some down time and then back up again

This is a summary post for the past eleven days, most of which were forced downtime for the first ten days. Hopefully tomorrow I will be able to resume my Oly lifts.

Sunday October 26, 2008

Very sore right peck and shoulder. Pain when reaching my right arm over to the left and overhead. This goes back all the way two and half weeks to Sunday October 19. I did way too much volume. I can remember how I felt discomfort on my right side during the last two sets of 32kg one hand swings .. 40 sets of 24kg MaxVO2 was more than enough .. I didn't need another 5 tons of heavy swings on top of it. The problem I have to deal with is when I'm feeling so jacked after a MaxVO2 that I need to learn to chill out instead of working myself into a few weeks of forced downtime.

Monday October 27, 2008

Still sore .. taking it very easy today.

Tuesday October 28, 2008

Testing the waters with some deads.

Deadlift (lbs)
230 x 1 x 5 Conventional plus 38lbs chain
210 x 1 x 5 Sumo plus 38lbs chain

The deads felt strong however I did feel some discomfort on my right peck. As the day wore on, the right side of my neck, right peck and right shoulder got very sore.

Wednesday October 29, 2008

My right shoulder and peck still very achy. I had a client tonight and only did some presses, push presses and jerks on my left side.

24kg x 1 5-rung MP ladder left side
32kg x 1 x 5 Push press left side
32kg x 1 x 5 Jerk left side

Thursday October 30, 2008

Again woke up sore. I will test my left later in the day.

32kg x 5 x 5 Push Press Left-only

I thought I would see how only lifting on my left effected my right side. I did feel a little discomfort so I will have to see how I feel in the morning.

Friday October 31, 2008
Saturday November 1, 2008
Sunday November 2, 2008
Monday November 3, 2008
Tuesday November 4, 2008

Still sore so lots of rest. I even skipped two days of Z-Health

Wednesday November 5

Congratulations to our newly elected President Barack Obama. A win-win situation as far as I was concerned as I really liked both candidates. Felt pretty good this morning. I will try a moderate session this evening.

Evening:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Double 24kg x 2 x 10 Swings
32kg x 1 x 20 Two-hand swings
32kg x 1 x 5/5 One-hand swings
24kg x 1 x 5,10,15,20,25 Two hand swings

24kg MaxVO2 @ :15/:15, 8reps/set: 4 sets

16kg x 1 5-rung seated press ladder both sides
24kg x 1 2-rung seated press ladder both sides
16kg x 1 5-rung seated press ladder both sides

This was my first session in awhile. I can't believe how smoked I was after a lousy 4 sets of MaxVO2. Not too concerned as I know I can recover my strength-endurance pretty quickly. I was with a client when I did the seated presses. His knee was bothering him from a tweak he obtained during some intramural hockey so this a great grind that doesn't require any knee flexion at all. I forgot how tough these were.