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 2010Evening 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 2010Evening 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 2010Noon 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 2010Noon 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 2010Evening 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 2010Evening 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 2010Evening 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 2010Noon 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 2010Evening 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 2010Noon 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 2010Evening 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 2010Noon 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 2010Evening 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 2010Evening 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 2010Noon 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 2010Noon 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 2010Evening 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 2010Evening 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 2010Noon 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 2010Noon 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 2010Olympic 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 2010For 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 2010Morning 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 2010Morning 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 2010Noon 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 2010Noon 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 2010Evening 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 2010Morning 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 2010Noon 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 2010Morning 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 2010Morning 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 2010Morning 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 2010Morning 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 2010Noon 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 2010Noon 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 2010Morning 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 2010Morning 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 2010Evening 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 2010Afternoon 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 2010Afternoon 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 2010Noon 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.
