Today I cross the threshold into the realm of "old-man-ness." I automatically become an inducted citizen of the territory of age restrictions. Into the land of daily Geritol supplementation. A place where stool softeners are commonplace and where apathy of physical performance and overall lethargy is acceptable. A world of slowing down and never speeding up. A world of unstoppable weight gain and adipose accumulation. A destination filled with personal limitations set by age and not potential. A place commonly referred to as "over the hill". Today, I turn forty-one.
As I reach the peak of this proverbial hill, I'll be damned to become another citizen of "old-man-ness" -- I refuse and denounce my citizenship into this fraternal order of age imposed limitations. Instead, I stand firm and resolute in becoming better at everything I pursue and do -- this is my "Forty-One Jump Street". This is a new beginning. A time to start anew and capitalize on the years of experience to better myself, as a man, husband, father, brother, son, friend, and weightlifter.
In my forty-one years, I've learned a thing or two -- sometimes the hard way, sometimes the easy way, sometimes through personal experience, sometimes through the experience of others. Weightlifting and life -- in general -- share many commonalities in it's simplest form. You see, weightlifting is full of highs and lows, defined by PRs and failures on the platform and so is life -- filled with the uplifting highs of wrestling and playing with your son to the lows of missed friends and lost opportunities.
In it's raw state, weightlifting is dull, routine and repetitious. Although some routines and repetitions are more arduous and challenging than others, but still rather dull in it's most unrefined state. Isn't life filled with daily routine, repetitive and near endless chores, repeating schedules and the dull droid-like movement of coming and going to eventually end at the same place? There are times when repetition becomes more challenging and tests our resolve and resources; but, ultimately, it's rather routine.
Weightlifting requires -- no demands -- hard work and diligence. Weights don't move themselves, and neither does the demands of life. They both require blood, sweat, tears and sacrifice. Not everyday is filled with the sweet smell of roses and gleaming smiles of joy and happiness. No, most times the smell is stale and the smiles are forced, but this is the critical time when you have to roll up your sleeves and keep pressing hard. Honest, hard work pays off in both life and weightlifting!
Commitment and integrity are hallmarks of weightlifting. Progress will never happen if we aren't true and honest of our physical capacity and mental fortitude on the platform. How are we to progress and lift heavier weights and establish new PRs, if we are lying to ourselves and others about our capabilities? Isn't this true of life? How are we to grow and mature without the commitment to God, our family and friends? We can't reach our maximum potential without integrity in our words, actions and thoughts -- both in and out of our singlets.
There are many more commonalities that weightlifting and life share, which are beyond the scope of this simple blog post. I could literally ramble on and on; however, there is one point that weightlifting differs from life. It's an extraneous, superfluous, and a passing activity compared to life. Life on the other hand is filled with loved ones who define us, appreciate us, give to us, respect us, and love us. As much as I love weightlifting, it doesn't greet me with a hug, a kiss, and a "good morning" on a daily basis. It doesn't love me back as much as I love it. It doesn't pay any bills and it doesn't call me "dad, husband, son, brother, or friend." So, the most important piece of weightlifting wisdom that I can pass as I start my journey down "Forty-One Jump Street" is to love your sport, but love your God, family and friends even more!
Now, go lift something really heavy!
Sunday, September 30, 2012
Saturday, September 29, 2012
COACH THE COACH 3
Here is another abysmal clean and jerk attempt at 123kg. Aside from my highly motivated, truly dedicated, Marine Corps green "silkies" P.T. shorts and the borderline obscene view of my crotch, please fire away with any additional comments regarding the missed lift.
CALPIAN DAY 5, WEEK 5 (2012MAY03)
Snatch:
45 x 3 (warm up)
57 x 2 (work set)
62 x 2
70 x 2
75 x 2
80 x 2
85 x 1/1/1 (segment 1)
90 x 1/1/1
97 x 1/F
85 x 1/1/1 (segment 2)
90 x 1/1/1
97 x 1/1
Clean Pull:
97 x 3 (warm up)
132 x 5/5/5 (work set)
* Notes:
- Final day of the Calpian Training Program and, with only one miss at 97kg, it was a great way to finish. I managed to shrug off the miss and completed the remaining snatches without any issues. I feel confident and strong for the "Yellow Brick Road Open" scheduled in two days.
45 x 3 (warm up)
57 x 2 (work set)
62 x 2
70 x 2
75 x 2
80 x 2
85 x 1/1/1 (segment 1)
90 x 1/1/1
97 x 1/F
85 x 1/1/1 (segment 2)
90 x 1/1/1
97 x 1/1
Clean Pull:
97 x 3 (warm up)
132 x 5/5/5 (work set)
* Notes:
- Final day of the Calpian Training Program and, with only one miss at 97kg, it was a great way to finish. I managed to shrug off the miss and completed the remaining snatches without any issues. I feel confident and strong for the "Yellow Brick Road Open" scheduled in two days.
Friday, September 28, 2012
CALPIAN DAY 4, WEEK 5 (2012MAY02)
Clean:
55 x 3*/3 (warm up)
80 x 2 (work set)
87 x 2
95 x 2
102 x 2
107 x 2
115 x 2 (segment 1)
117 x 2
125 x 2
115 x 2 (segment 2)
117 x 2
125 x 2
Snatch Pull:
105 x 5/5/5 (work set)
Stop Squats:
70 x 3 (warm up)
105 x 3 (work set)
122 x 3
140 x 3/3/3
* Notes:
- Solid workout today and I'm very happy with my two segments eventhough I didn't go overhead with a jerk.
- If you not the asterisk, I did accidentally start my first set of cleans with power versions. It wasn't planned, just natrually happened so I continued with power cleans for the first warm up set; thereafter, I reverted back to full squat cleans.
- Surprisingly, the stop squats weren't nearly as challenging compared to my last session involving them. It's either getting easier or I'm numb to them - maybe both? It's all a blur now.
55 x 3*/3 (warm up)
80 x 2 (work set)
87 x 2
95 x 2
102 x 2
107 x 2
115 x 2 (segment 1)
117 x 2
125 x 2
115 x 2 (segment 2)
117 x 2
125 x 2
Snatch Pull:
105 x 5/5/5 (work set)
Stop Squats:
70 x 3 (warm up)
105 x 3 (work set)
122 x 3
140 x 3/3/3
* Notes:
- Solid workout today and I'm very happy with my two segments eventhough I didn't go overhead with a jerk.
- If you not the asterisk, I did accidentally start my first set of cleans with power versions. It wasn't planned, just natrually happened so I continued with power cleans for the first warm up set; thereafter, I reverted back to full squat cleans.
- Surprisingly, the stop squats weren't nearly as challenging compared to my last session involving them. It's either getting easier or I'm numb to them - maybe both? It's all a blur now.
Thursday, September 27, 2012
CALPIAN DAY 3, WEEK 5 (2012MAY01 - SESSION B)
Snatch:
50 x 3 (warm up)
55 x 3
60 x 3 (work set)
70 x 1
75 x 1
80 x 1
85 x 1
90 x 1/1
97 x F/F
100 x 1/1
Clean Pull:
97 x 3 (warm up)
127 x 5/5/5 (work set)
* Notes:
- Not a particularly stellar workout, but considering the percentages and the fact this was my second workout for the day, I'm pleased with my results. Had two misses at 97kg, which was odd, because I managed to hit 100kg twice. I have a tendency of getting soft in the shoulders and rounding forward in the catch and it was evident at 97kg. Lesson learned and hopefully implemented in the next round of snatches.
- At the last moment I decided to compete in the "Yellow Brick Road Open" at Onaga, Kansas on 5 May 2012. As such, I had to double up and perform a "two-a-day" in order to get all my workouts in before the meet.
50 x 3 (warm up)
55 x 3
60 x 3 (work set)
70 x 1
75 x 1
80 x 1
85 x 1
90 x 1/1
97 x F/F
100 x 1/1
Clean Pull:
97 x 3 (warm up)
127 x 5/5/5 (work set)
* Notes:
- Not a particularly stellar workout, but considering the percentages and the fact this was my second workout for the day, I'm pleased with my results. Had two misses at 97kg, which was odd, because I managed to hit 100kg twice. I have a tendency of getting soft in the shoulders and rounding forward in the catch and it was evident at 97kg. Lesson learned and hopefully implemented in the next round of snatches.
- At the last moment I decided to compete in the "Yellow Brick Road Open" at Onaga, Kansas on 5 May 2012. As such, I had to double up and perform a "two-a-day" in order to get all my workouts in before the meet.
Wednesday, September 26, 2012
CALPIAN DAY 2, WEEK 5 (2012MAY01 - SESSION A)
Rack Power Jerks:
55 x 3/3 * (warm up)
70 x 2 (work set)
77 x 2
82 x 2
95 x 2
105 x 2
112 x 2
115 x 1 (segment 1)
122 x 1
125 x F
115 x 1 (segment 2)
122 x 1
125 x 1
Snatch Pull:
75 x 3 (warm up)
117 x 3/3/3/3/3 (work set)
* Notes:
- The "rack jerks" scheduled for today were modified to "rack power jerks", because my lead (left) leg in the split has been aggravating me lately. Not sure of the cause, but I have a feeling it's the split jerk, because I find it more sensitive the day after performing split jerks. Regardless, I went with the power jerk and I fared well. Only had one miss at 125kg in the first segment due to a lack of rigidity in receiving the barbell overhead. Today's workout was easily classified a success in my book!
- It was nice to break away from all the squats today, as you may notice there weren't any squats scheduled -- thank the Lord! Mainly focusing on the jerks definitely helped to give the old "wheels" another day of well deserved rest before the onslaught of more squats scheduled for the later part of the week.
55 x 3/3 * (warm up)
70 x 2 (work set)
77 x 2
82 x 2
95 x 2
105 x 2
112 x 2
115 x 1 (segment 1)
122 x 1
125 x F
115 x 1 (segment 2)
122 x 1
125 x 1
Snatch Pull:
75 x 3 (warm up)
117 x 3/3/3/3/3 (work set)
* Notes:
- The "rack jerks" scheduled for today were modified to "rack power jerks", because my lead (left) leg in the split has been aggravating me lately. Not sure of the cause, but I have a feeling it's the split jerk, because I find it more sensitive the day after performing split jerks. Regardless, I went with the power jerk and I fared well. Only had one miss at 125kg in the first segment due to a lack of rigidity in receiving the barbell overhead. Today's workout was easily classified a success in my book!
- It was nice to break away from all the squats today, as you may notice there weren't any squats scheduled -- thank the Lord! Mainly focusing on the jerks definitely helped to give the old "wheels" another day of well deserved rest before the onslaught of more squats scheduled for the later part of the week.
Tuesday, September 25, 2012
COACH THE COACH 2
Here's a video clip of a 118kg snatch attempt. This was the second attempt at 118kg for the day and it felt great going up; however, once receiving the bar I felt myself rushing to stand. Thus, the need to step forward with the barbell, which, in turn, made the barbell shift slightly behind me -- a tad further behind my usual lockout position and it ultimately fell backwards - shit! So, take a close look at the video and fire away with any comments regarding the lift.
CALPIAN DAY 1, WEEK 5 (2012APR30)
Clean and Jerk:
50 x 3 (warm up)
70 x 3
95 x 2 (work set)
102 x 2
107 x 2
115 x 1
117 x 1
122 x 1 (segment 1)
127 x 1
132 x F*
122 x 1 (segment 2)
127 x 1
132 x CF*
Clean Pull:
130 x 3 (work set)
140 x 3
135 x 3
145 x 3
130 x 3
Stop Squat:
70 x 3 (warm up)
97 x 3 (work set)
115 x 3
132 x 3
140 x 3/3/3
* Notes:
- I looks like anything above 130kg has become thoroughly ingrained as my mental nemesis. In the first segement I was able to clean the weight -- with a LOT of effort -- but couldn't capitalize on the jerk. The clean was a hard fight. I struggled to get under the weight quickly and found myself drifting forward in the catch -- to be honest, it was freaking ugly. That took a lot out of me and the weight felt heavier on my shoulders; thereby, making the jerk much harder. Shit!
- The second attempt at 132kg was a complete bust! I couldn't even clean the weight which was a blow to my morale. Afterwards, my confidence was spent! Shit 2!
- Clean pulls weren't as fluid as I'd like. Coming out from the failed attempts in the clean and jerk, I felt loose with the pulls. I just wanted to push through the workout and finish -- I was disgusted and defeated. Shit 3!
- The stop squats were murderous today. The jump from 115kg to 132kg seemed like a 50kg jump instead of 17kg. I should have added an additional work set at 124kg to better taper the increase in weight.
- In retrospect, today was -- in my book -- a gigantic shit sandwich; even though, I did manage to make 85% of the clean and jerks but none at the top weight of 132kg! I hope today isn't indicative of the performance to come in the final days of this program.
50 x 3 (warm up)
70 x 3
95 x 2 (work set)
102 x 2
107 x 2
115 x 1
117 x 1
122 x 1 (segment 1)
127 x 1
132 x F*
122 x 1 (segment 2)
127 x 1
132 x CF*
Clean Pull:
130 x 3 (work set)
140 x 3
135 x 3
145 x 3
130 x 3
Stop Squat:
70 x 3 (warm up)
97 x 3 (work set)
115 x 3
132 x 3
140 x 3/3/3
* Notes:
- I looks like anything above 130kg has become thoroughly ingrained as my mental nemesis. In the first segement I was able to clean the weight -- with a LOT of effort -- but couldn't capitalize on the jerk. The clean was a hard fight. I struggled to get under the weight quickly and found myself drifting forward in the catch -- to be honest, it was freaking ugly. That took a lot out of me and the weight felt heavier on my shoulders; thereby, making the jerk much harder. Shit!
- The second attempt at 132kg was a complete bust! I couldn't even clean the weight which was a blow to my morale. Afterwards, my confidence was spent! Shit 2!
- Clean pulls weren't as fluid as I'd like. Coming out from the failed attempts in the clean and jerk, I felt loose with the pulls. I just wanted to push through the workout and finish -- I was disgusted and defeated. Shit 3!
- The stop squats were murderous today. The jump from 115kg to 132kg seemed like a 50kg jump instead of 17kg. I should have added an additional work set at 124kg to better taper the increase in weight.
- In retrospect, today was -- in my book -- a gigantic shit sandwich; even though, I did manage to make 85% of the clean and jerks but none at the top weight of 132kg! I hope today isn't indicative of the performance to come in the final days of this program.
Monday, September 24, 2012
POST APO(COW)LYPTIC MEAT FOR ZIP
Living in Kansas has it's drawbacks. The summers are brutally hot with sweltering heat waves. Winters are plagued with ice storms and blizzards, which can easily cause depression and the desperate desire to search for a new place to live; however, Kansas living does have it's benefits -- especially, for a weightlifter. Everywhere you go in Kansas, you're bound to see cattle. To to a weightlifter, "cattle" means protein, beef, steaks, and good freaking eats!
 |
| Did someone say "steak"? |
In short, grass-fed beef is nutritional superior to grain-fed beef by providing up to 6 times the levels of heart healthy omega 3 fatty acids, which can aid in lowering high blood pressure and reducing bad LDL cholesterol. Additionally, grass-fed beef is known to contain higher levels of conjugated linoleic acid (CLA) -- up to five times the level of conventional beef, which studies show help reduce not only our waistlines but also reduce the risk of developing cancer. Higher in vitamins, lower in total fat, and chock-full of zinc, calcium, magnesium, and potassium are other reasons to eat grass-fed beef; however, my favorite reason is for it's ZIP (Zinc, Iron, and Protein) -- all necessary nutrients to building strength, power and speed -- not to mention it's mouthwatering taste! Grass-fed beef has a slightly gamier, beefy taste that's one of a kind!
If you're fortunate enough to live in the great state of Kansas or somewhere grass-fed beef is available, GET SOME -- especially, if you have access to a rancher who sells sides of grass-fed beef at or below conventional beef prices. I recently purchased a half side of beef from Chapman Creek Cattle Company for $3.72 per pound which included processing fees. That's a year's worth of top quality grass-fed Angus beef at an unbelievably cheap price, considering a pound of store bought grass-fed ground beef typically costs $6.99-$8.99 per pound! So, look around, find a rancher and get some grass-fed beef and get some "ZIP" into your weightlifting nutritional program!
CALPIAN DAY 5, WEEK 4 (2012APR28)
Clean:
50 x 3 (warm up)
80 x 2 (work set)
87 x 2
95 x 2
107 x 2
112 x 2
115 x 2 (segment 1)
122 x 2
125 x 2
115 x 2 (segment 2)
122 x 2
125 x 2
Clean Pull:
135 x 3 (work set)
145 x 3
140 x 3
135 x 3
130 x 3
Back Squat:
70 x 3 (warm up)
100 x 3
122 x 5 (work set)
140 x 5
150 x 3
157 x 2
* Notes:
- Smooth sailing today with the cleans. Couldn't have asked for a better day as the weights seemed light and nearly effortless. Staying flatfooted and not too far forward over the barbell has helped drastically. Now, I could only connect with the jerks, I'd be a happy weightlifter.
- Clean pulls were heavy but nothing like on day 3, where the pulls were in sets of 5 repetitions. Knocking out sets of 3 repetitions was a heck of a lot easier and more managable.
- The back squats were a test of my mental and physical fortitude. Completing sets of 5 repetitions at 122kg and 140kg wasn't easy, but I came out unscathed. I'd attribute my success in the back squats to the stop squats. Going down and ascending immediately up out of the bottom of a back squat is significantly easier than the pause required in the stop squat. This previous training in the stop squats gave me the necessary confidence to tackle the back squats with relative ease. The Calpian plan is starting to pay dividends!
50 x 3 (warm up)
80 x 2 (work set)
87 x 2
95 x 2
107 x 2
112 x 2
115 x 2 (segment 1)
122 x 2
125 x 2
115 x 2 (segment 2)
122 x 2
125 x 2
Clean Pull:
135 x 3 (work set)
145 x 3
140 x 3
135 x 3
130 x 3
Back Squat:
70 x 3 (warm up)
100 x 3
122 x 5 (work set)
140 x 5
150 x 3
157 x 2
* Notes:
- Smooth sailing today with the cleans. Couldn't have asked for a better day as the weights seemed light and nearly effortless. Staying flatfooted and not too far forward over the barbell has helped drastically. Now, I could only connect with the jerks, I'd be a happy weightlifter.
- Clean pulls were heavy but nothing like on day 3, where the pulls were in sets of 5 repetitions. Knocking out sets of 3 repetitions was a heck of a lot easier and more managable.
- The back squats were a test of my mental and physical fortitude. Completing sets of 5 repetitions at 122kg and 140kg wasn't easy, but I came out unscathed. I'd attribute my success in the back squats to the stop squats. Going down and ascending immediately up out of the bottom of a back squat is significantly easier than the pause required in the stop squat. This previous training in the stop squats gave me the necessary confidence to tackle the back squats with relative ease. The Calpian plan is starting to pay dividends!
Sunday, September 23, 2012
CALPIAN DAY 4, WEEK 4 (2012APR27)
Snatch:
45 x 3 (warm up)
52 x 3
60 x 2 (work set)
70 x 2
75 x 2
80 x 2
85 x 2
90 x 1/1/1 (segment 1)
97 x F/1
100 x 1/1
90 x F/1/1 (segment 2)
97 x 1/F
100 x 1/1
Snatch Pull:
105 x 3 (work set)
115 x 3
110 x 3
105 x 3
100 x 3
* Notes:
- Three misses in the snatch, to me, is unacceptable. Where did I go wrong today? Once again, I felt myself drifting forward in the missed attempts. All the misses were forward - not one towards the rear. I believe I'm focusing to much on keeping my shoulders forward of the barbell as I ascend in the first and second pull; thus, causing me to over emphasize this point and stay forward too long throughout. The attempts in the second segement at 100kg went well, after noticing and remediating the exaggerated forward shift.
- The snatch pulls were a lot easier today and I particularly liked the weight increase to 110kg and then the decrease back to 100kg.
- Even with three misses in the snatch, the day was productive and enlightening. It revealed common faults that I'm prone to and my need to remediate these faults in order to better my lifts in the future.
45 x 3 (warm up)
52 x 3
60 x 2 (work set)
70 x 2
75 x 2
80 x 2
85 x 2
90 x 1/1/1 (segment 1)
97 x F/1
100 x 1/1
90 x F/1/1 (segment 2)
97 x 1/F
100 x 1/1
Snatch Pull:
105 x 3 (work set)
115 x 3
110 x 3
105 x 3
100 x 3
* Notes:
- Three misses in the snatch, to me, is unacceptable. Where did I go wrong today? Once again, I felt myself drifting forward in the missed attempts. All the misses were forward - not one towards the rear. I believe I'm focusing to much on keeping my shoulders forward of the barbell as I ascend in the first and second pull; thus, causing me to over emphasize this point and stay forward too long throughout. The attempts in the second segement at 100kg went well, after noticing and remediating the exaggerated forward shift.
- The snatch pulls were a lot easier today and I particularly liked the weight increase to 110kg and then the decrease back to 100kg.
- Even with three misses in the snatch, the day was productive and enlightening. It revealed common faults that I'm prone to and my need to remediate these faults in order to better my lifts in the future.
Saturday, September 22, 2012
ELEIKO (VINTAGE) TRAINING BARBELL REVIEW
This particular review is a treat, because it's not often you get an opportunity to review a vintage barbell, let alone, one that works exceptionally well. The video clip below details my opinions regarding a men's 20kg Eleiko (Vintage) Training Barbell. I say "vintage", because it's an older model barbell - probably around 20-30 years old is my best guess. A few things about the bar worth highlighting:
- The condition of the bar is remarkable considering it's age.
- Quality, quality, quality - Eleiko has been noted as the "Gold Standard" in the barbell industry. This verifies those claims.
- Spin is seamless and fluid.
- Whip (deformation) is in a class of it's own.
- Knurling is velvety smooth.
One thing I didn't mention in the video is my "bumper plate rating", which for this barbell, I would easily give 4.75 bumper plates. There are only two bad things about this bar:
- It's not owned by me!
- The knurling ending about 2-3mm before the collar. It probably doesn't mean squat and is more cosmetic, but it's really the only issue I have with the barbell. Aside from that, as Da Braddahs & Friends in Hawaii say "Cherry"!
- The condition of the bar is remarkable considering it's age.
- Quality, quality, quality - Eleiko has been noted as the "Gold Standard" in the barbell industry. This verifies those claims.
- Spin is seamless and fluid.
- Whip (deformation) is in a class of it's own.
- Knurling is velvety smooth.
One thing I didn't mention in the video is my "bumper plate rating", which for this barbell, I would easily give 4.75 bumper plates. There are only two bad things about this bar:
- It's not owned by me!
- The knurling ending about 2-3mm before the collar. It probably doesn't mean squat and is more cosmetic, but it's really the only issue I have with the barbell. Aside from that, as Da Braddahs & Friends in Hawaii say "Cherry"!
CALPIAN DAY 3, WEEK 4 (2012APR26)
Clean and Jerk:
50 x 3 (warm up)
65 x 3
80 x 2 (work set)
87 x 2
95 x 2
102 x 2
107 x 2
115 x 2
122 x 1 (segment 1)
125 x 1
130 x F
122 x 1 (segment 2)
125 x 1
130 x F
Clean Pull:
140 x 5/5/5 (work set)
Stop Squats:
70 x 3 (warm up)
97 x 3 (work set)
115 x 3
132 x 3
137 x 3/3/3
* Notes:
- What is it about 130kg in the clean and jerk? This weight is the bane of my weightlifting life! I know physicially I have the capacity to clean and jerk this weight but when my mind takes mental vacation - I'm done! I'm so diappointed in myself because my second attempt at 130kg in the second segment was completely mental - when brain goes, so does the body! Ladies and gentlemen, the mental focus has just left the building! SHIT!
- Aside from my mental blunder and lack of cerebral concentration, the workout went fairly well. The clean pulls were, no shit, HEAVY. I started to feel more in my low back as the sets progressed, which reminds me that I must stay flat footed throughout and keep my chest up tall. The stop squats were challenging but I managed without a hitch. The hardest part was retaining a deep breath and keeping my torso ridgid while pausing in the bottom position -- it's freaking murder!
50 x 3 (warm up)
65 x 3
80 x 2 (work set)
87 x 2
95 x 2
102 x 2
107 x 2
115 x 2
122 x 1 (segment 1)
125 x 1
130 x F
122 x 1 (segment 2)
125 x 1
130 x F
Clean Pull:
140 x 5/5/5 (work set)
Stop Squats:
70 x 3 (warm up)
97 x 3 (work set)
115 x 3
132 x 3
137 x 3/3/3
* Notes:
- What is it about 130kg in the clean and jerk? This weight is the bane of my weightlifting life! I know physicially I have the capacity to clean and jerk this weight but when my mind takes mental vacation - I'm done! I'm so diappointed in myself because my second attempt at 130kg in the second segment was completely mental - when brain goes, so does the body! Ladies and gentlemen, the mental focus has just left the building! SHIT!
- Aside from my mental blunder and lack of cerebral concentration, the workout went fairly well. The clean pulls were, no shit, HEAVY. I started to feel more in my low back as the sets progressed, which reminds me that I must stay flat footed throughout and keep my chest up tall. The stop squats were challenging but I managed without a hitch. The hardest part was retaining a deep breath and keeping my torso ridgid while pausing in the bottom position -- it's freaking murder!
Friday, September 21, 2012
STRAP IT, WRAP IT AND RIP IT OFF THE PLATFORM!
You've been battling the weights, day in and day out. You've paid your dues and learned how to "hook grip" the barbell and you're using it daily; but, something is off. Even though you're "hooking" religiously, you've reached a point in your training where no amount of "hooking" is locking your grip to the barbell. It happens to all us eventually, at least those of us who are constantly battling the barbell in trying to attain higher weights. So fear not, don't fret, you've finally graduated up to using straps and wraps to rip on the barbell.
To me, the terms "straps" and "wraps" are synonymous. Some will contend that "wraps" are used around the wrists and knees for support - they are correct; however, a "wrap" is what we do with a "strap" so it's the same freaking thing in my book. Semantics aside, using a strap/wrap will launch your lifting to the next level, if you use them judiciously. Strap use, in my opinion, are a vital part of any weightlifter's tool box of training aids. Straps help not only with grip but also bolster confidence in achieving new PRs by allowing you the opportunity to attempt higher weights without the limitations of a faltering grip.
Straps/wraps come in various materials, ranging from nylon to leather, along with different styles from stitched loop to non-stitched straight. In the following photographs, you'll get an idea of the many forms of straps.
(Below are my two favorite straps. They are looped with taped ends and made of nylon and leather from left to right, respectively.)
(Below is a pair of cotton looped straps with stitched ends. I particularly don't care for these because the stitched ends are thick and too long for my liking.)
(Below is a pair of looped straps purchased from IronMind. These are my personal favorite when doing heavy snatch and clean pulls.)
(Below is my least favorite style of strap but the most popular amongst high level weightlifters - the non-stitched straight strap. This particular pair was made from an old nylon web belt. Old seat belts work well too. Due to my lack of hand dexterity, I rarely use these straps.)
The style and material of strap you decide on using is based upon personal preference. Plus, some are a little easier than others to administer. Like I mentioned earlier, I prefer using the stitched loop style (from IronMind - third photograph above) when doing heavy snatch and clean pulls. However, I prefer only using a taped loop style, which I made at home for heavier snatches but NEVER FOR CLEANS! Notice the bold type in that last statement? Never use straps for cleans because you run the risk of seriously injuring your wrists!
If your training has stalled due to gripping limitations, consider either purchasing or making a pair of straps to help catapult your training to the next level. So, strap it, wrap it, and rip it off the platform!
* Some personal notes on straps:
- Initially, I could not stand the straps made of leather - they seemed too thick but after breaking them in and cutting them to size, they are my favorite straps to use.
- The non-stitched straight style are a pain in the ass to get into place, but that's mainly do to my lack of hand dexterity. Many high level athletes (Olympians) predominately use this style of strap.
- Considering the relatively cheap cost of straps (especially, if you're making them a home) I'd recommend purchasing/making a couple different styles to see which style best suits you.
- If you've been weightlifting regularly, you'll realize that your hands take a beating. If you're training involves "two-a-days" (training twice per day) you'll probably want to consider using straps more so than with only one training session per day.
- Don't use straps as a crutch! Ultimately, you'll have to get on the platform and pull without them. So use them when warranted, sparingly, and judiciously -- not with every rep of every set!
- Once again, NEVER EVER USE STRAPS FOR CLEANS!
To me, the terms "straps" and "wraps" are synonymous. Some will contend that "wraps" are used around the wrists and knees for support - they are correct; however, a "wrap" is what we do with a "strap" so it's the same freaking thing in my book. Semantics aside, using a strap/wrap will launch your lifting to the next level, if you use them judiciously. Strap use, in my opinion, are a vital part of any weightlifter's tool box of training aids. Straps help not only with grip but also bolster confidence in achieving new PRs by allowing you the opportunity to attempt higher weights without the limitations of a faltering grip.
Straps/wraps come in various materials, ranging from nylon to leather, along with different styles from stitched loop to non-stitched straight. In the following photographs, you'll get an idea of the many forms of straps.
(Below are my two favorite straps. They are looped with taped ends and made of nylon and leather from left to right, respectively.)
 |
| Taped end loop straps |
(Below is a pair of cotton looped straps with stitched ends. I particularly don't care for these because the stitched ends are thick and too long for my liking.)
 |
| Stitched end cotton looped straps |
(Below is a pair of looped straps purchased from IronMind. These are my personal favorite when doing heavy snatch and clean pulls.)
 |
| Looped straps from IronMind.com |
(Below is my least favorite style of strap but the most popular amongst high level weightlifters - the non-stitched straight strap. This particular pair was made from an old nylon web belt. Old seat belts work well too. Due to my lack of hand dexterity, I rarely use these straps.)
 |
| Non-stitched straight straps |
The style and material of strap you decide on using is based upon personal preference. Plus, some are a little easier than others to administer. Like I mentioned earlier, I prefer using the stitched loop style (from IronMind - third photograph above) when doing heavy snatch and clean pulls. However, I prefer only using a taped loop style, which I made at home for heavier snatches but NEVER FOR CLEANS! Notice the bold type in that last statement? Never use straps for cleans because you run the risk of seriously injuring your wrists!
If your training has stalled due to gripping limitations, consider either purchasing or making a pair of straps to help catapult your training to the next level. So, strap it, wrap it, and rip it off the platform!
* Some personal notes on straps:
- Initially, I could not stand the straps made of leather - they seemed too thick but after breaking them in and cutting them to size, they are my favorite straps to use.
- The non-stitched straight style are a pain in the ass to get into place, but that's mainly do to my lack of hand dexterity. Many high level athletes (Olympians) predominately use this style of strap.
- Considering the relatively cheap cost of straps (especially, if you're making them a home) I'd recommend purchasing/making a couple different styles to see which style best suits you.
- If you've been weightlifting regularly, you'll realize that your hands take a beating. If you're training involves "two-a-days" (training twice per day) you'll probably want to consider using straps more so than with only one training session per day.
- Don't use straps as a crutch! Ultimately, you'll have to get on the platform and pull without them. So use them when warranted, sparingly, and judiciously -- not with every rep of every set!
- Once again, NEVER EVER USE STRAPS FOR CLEANS!
CALPIAN DAY 2, WEEK 4 (2012APR25)
Snatch:
40 x 3 (warm up)
55 x 3
70 x 2
75 x 2
80 x 2
85 x 1
90 x 1
97 x 1 (segment 1)
100 x 1
105 x F
97 x 1 (segment 2)
100 x 1
105 x 1
Neck Jerk:
70 x 2 (work set)
77 x 2
82 x 2
95 x 2
105 x 2
112 x 2
117 x 1 (segment 1)
122 x 1
127 x 1
117 x 1 (segment 2)
122 x 1
127 x 1
* Notes:
- Only one miss today - time to celebrate; especially, considering I only missed at the highest prescribed weight in the snatch. I'll take that any day!
- The neck jerks were a breeze except for lowering the barbell back down onto my neck to prepare for the second repetition - that blows big time! I'm pleased the the segments only had one repetition per prescribed weight, as anything past one rep would have been reminiscent of being beheaded by a very dull but heavy guillotine.
40 x 3 (warm up)
55 x 3
70 x 2
75 x 2
80 x 2
85 x 1
90 x 1
97 x 1 (segment 1)
100 x 1
105 x F
97 x 1 (segment 2)
100 x 1
105 x 1
Neck Jerk:
70 x 2 (work set)
77 x 2
82 x 2
95 x 2
105 x 2
112 x 2
117 x 1 (segment 1)
122 x 1
127 x 1
117 x 1 (segment 2)
122 x 1
127 x 1
* Notes:
- Only one miss today - time to celebrate; especially, considering I only missed at the highest prescribed weight in the snatch. I'll take that any day!
- The neck jerks were a breeze except for lowering the barbell back down onto my neck to prepare for the second repetition - that blows big time! I'm pleased the the segments only had one repetition per prescribed weight, as anything past one rep would have been reminiscent of being beheaded by a very dull but heavy guillotine.
Thursday, September 20, 2012
RIPPING THE HEAD OFF...
This t-shirt was an early birthday present from my sister. There are only a handful of people in this world that I know, who can truly appreciate the quote on the back of this t-shirt from Donny Shankle. One of them is my sister, Lisa, who lifts and enjoys the sport of weightlifting. She has always had my back - through thick and thin, and I'm very proud and blessed to have her as my sister. Thank you Lisa for the threads! This t-shirt is freaking bad ass!
 |
| There is no better way to describe the pull on a bar. |
CALPIAN DAY 1, WEEK 4 (2012APR24)
Power Clean:
50 x 3 (warm up)
60 x 3
80 x 3 (work set)
87 x 1
95 x 1
105 x 1/1/1
Snatch Pull:
105 x 3 (warm up)
115 x 3/3/3/3/3 (work set)
Front Squat:
20 x 3 (warm up)
70 x 2
100 x 2 (work set)
115 x 2
127 x 2
137 x 2/2/2
Clean Pull:
70 x 2 (warm up)
120 x 2
135 x 2/2/2/2/2
* Notes:
- Definite increase in volume noted in today's workout but it wasn't an issue. Moved well on the platform today with the power cleans. The front squats didn't pose much trouble either, so today's workout is easily considered a success. Looking forward to tomorrow with the snatch.
50 x 3 (warm up)
60 x 3
80 x 3 (work set)
87 x 1
95 x 1
105 x 1/1/1
Snatch Pull:
105 x 3 (warm up)
115 x 3/3/3/3/3 (work set)
Front Squat:
20 x 3 (warm up)
70 x 2
100 x 2 (work set)
115 x 2
127 x 2
137 x 2/2/2
Clean Pull:
70 x 2 (warm up)
120 x 2
135 x 2/2/2/2/2
* Notes:
- Definite increase in volume noted in today's workout but it wasn't an issue. Moved well on the platform today with the power cleans. The front squats didn't pose much trouble either, so today's workout is easily considered a success. Looking forward to tomorrow with the snatch.
Wednesday, September 19, 2012
COACH THE COACH 1
On a weekly basis, I'll try to post a video clip of a missed attempt by yours truly. Trust me when I say this - I have plenty of missed clips to upload. Personal stab aside, this is a great opportunity for coaches and athletes of all levels of experience to critique my less than desirable form and technique. Don't hold anything back. I've spent over 20 years in the Marine Corps, so I've developed very "thick skin" when it comes to criticism and flak. Comment on anything, my atrocious form, heinous technique, pansy music selection, or even my odd training attire -- I don't care. Fire away and let's learn, laugh, and get better at these lifts!
Here's a 123kg clean and jerk attempt from today's training session:
Here's a 123kg clean and jerk attempt from today's training session:
CALPIAN DAY 5, WEEK 3 (2012APR23)
Clean:
50 x 3 (warm up)
70 x 3
80 x 2 (work set)
87 x 2
95 x 2
102 x 2
107 x 2
115 x 2 (segment 1)
117 x 2
125 x 2
115 x 2 (segment 2)
117 x 2
125 x 2
Snatch Pull:
70 x 3 (warm up)
100 x 5/5/5 (work set)
Stop Squats:
70 x 3 (warm up)
105 x 3 (work set)
122 x 3
135 x 3/3/3
* Notes:
- A great workout today. Nothing exceptional to mention aside from the fact that I had no failed attempts today -- so I'm pretty pumped about it!
- Three weeks down on the Calpian 5 Week Training Program and I'm fairly satisfied with my progress. I'm anxious to attack the fourth week and looking forward to the final week so I can make new PR attempts; however, at this point it's all about patience and hardwork.
50 x 3 (warm up)
70 x 3
80 x 2 (work set)
87 x 2
95 x 2
102 x 2
107 x 2
115 x 2 (segment 1)
117 x 2
125 x 2
115 x 2 (segment 2)
117 x 2
125 x 2
Snatch Pull:
70 x 3 (warm up)
100 x 5/5/5 (work set)
Stop Squats:
70 x 3 (warm up)
105 x 3 (work set)
122 x 3
135 x 3/3/3
* Notes:
- A great workout today. Nothing exceptional to mention aside from the fact that I had no failed attempts today -- so I'm pretty pumped about it!
- Three weeks down on the Calpian 5 Week Training Program and I'm fairly satisfied with my progress. I'm anxious to attack the fourth week and looking forward to the final week so I can make new PR attempts; however, at this point it's all about patience and hardwork.
Tuesday, September 18, 2012
COOKIE CUTTER COACHING
Weightlifting is an individual sport. You'll never witness a group of athletes walk on the platform to perform the snatch or clean and jerk as a team. Nope, in my experience, something like that is called a "working party". Instead, there is only one piece of equipment (the weight) and you. It's the ultimate test of strength, power, speed, coordination, balance, accuracy, and shear will.
So, if weightlifting is an individual sport, why are coaches teaching the classic lifts with what I call "cookie cutter coaching"? What do I mean by this statement? I've seen and, I'm embarrassed to say, I have personally been guilty of "cookie cutter coaching" to satisfy the needs of the masses. It's proliferation is rampid and, unfortunately, it's passed along unknowingly and negligently from one coach to the next. It's a style of coaching based upon assumptions that everyone should perform the lifts in one particular manner, which is truly not the case.
Moreover, exposure to "cookie cutter coaching" is potentially dangerous, both physically and mentally. "Cookie cutter coaching" knowingly places athletes in odd, difficult and sometimes physically demanding positions, which exponentially increases the likelyhood of strain and injury. Furthermore, an athelete's inability and/or lack of flexibility to assume the requiste "cookie cutter" positions can easily lead to mental frustration, exhaustion, and loss of interest in the sport we all love. It's sad but it's true.
So, how do we fix "cookie cutter coaching"? It's really simple - get coached by me. I'm sure you're rolling your eyes and saying, "this dipshit is completely into himself," but seriously, the best way to identify "cookie cutter coaching" is to question your coach. Ask if there is a different way to approach a lift to achieve the same goals. If the answer is "no", or your get the answer of "what dat is?", you might consider finding a new coach. Below are three some common "cookie cutter coaching" methods that I've witnessed in the past:
- Everyone starts the lifts in a preordained manner. This is wrong, because everyone is built differently. Some of us have orangoutang arms and yard-gnome torsos, compared to others who may have arms like a t-rex and the torso of Michael Phelps. Will both of these athletes comfortably conform to the same starting position in the classic lifts? Probably not.
- Everyone executes the squat variant of the classic lifts. This too is wrong, because of the aforementioned anthropometric variances - not to mention, the individual degrees of flexibility, athleticism and history of injuries. An athlete with a weak, inflexible, or previously injured back or knees may find squatting unbearable, if not impossible. Should the coach insist on their athletes to receive a snatch or clean in the squat at the cost of further injury? Or does the coach have enough coaching experience to recognize these differences and appropriately recommend an alternative (i.e. the split snatch/clean)?
- Everyone's workouts are based upon one all inclusive program. I'll beg to differ on this subject, as everybody has a life outside of the gym. Having a job; raising kids; maintaining a home; and a host of other life-chores and challenges can greatly impact the amount, duration and intensity of training. For instance, an older, mature, master-level athlete will have different training requirements compared to a 20 something year-old sprite with seemingly endless energy.
Hopefully, after reading this post you'll notice the underlying theme -- individuality. Weightlifting is an exceptionally individualized and personal sport, which attempts to exploit your personal nuances and strengths. When looking for a coach, you should find one who can curtail a progam specifically designed for you and your personal needs. It's just that simple. For a coach to tell you otherwise is wrong, ignorant, dangerous, and down right misleading. So, ask questions, look for alternatives, beg to differ, and don't fall prey to "cookie cutter coaching".
So, if weightlifting is an individual sport, why are coaches teaching the classic lifts with what I call "cookie cutter coaching"? What do I mean by this statement? I've seen and, I'm embarrassed to say, I have personally been guilty of "cookie cutter coaching" to satisfy the needs of the masses. It's proliferation is rampid and, unfortunately, it's passed along unknowingly and negligently from one coach to the next. It's a style of coaching based upon assumptions that everyone should perform the lifts in one particular manner, which is truly not the case.
Moreover, exposure to "cookie cutter coaching" is potentially dangerous, both physically and mentally. "Cookie cutter coaching" knowingly places athletes in odd, difficult and sometimes physically demanding positions, which exponentially increases the likelyhood of strain and injury. Furthermore, an athelete's inability and/or lack of flexibility to assume the requiste "cookie cutter" positions can easily lead to mental frustration, exhaustion, and loss of interest in the sport we all love. It's sad but it's true.
So, how do we fix "cookie cutter coaching"? It's really simple - get coached by me. I'm sure you're rolling your eyes and saying, "this dipshit is completely into himself," but seriously, the best way to identify "cookie cutter coaching" is to question your coach. Ask if there is a different way to approach a lift to achieve the same goals. If the answer is "no", or your get the answer of "what dat is?", you might consider finding a new coach. Below are three some common "cookie cutter coaching" methods that I've witnessed in the past:
- Everyone starts the lifts in a preordained manner. This is wrong, because everyone is built differently. Some of us have orangoutang arms and yard-gnome torsos, compared to others who may have arms like a t-rex and the torso of Michael Phelps. Will both of these athletes comfortably conform to the same starting position in the classic lifts? Probably not.
- Everyone executes the squat variant of the classic lifts. This too is wrong, because of the aforementioned anthropometric variances - not to mention, the individual degrees of flexibility, athleticism and history of injuries. An athlete with a weak, inflexible, or previously injured back or knees may find squatting unbearable, if not impossible. Should the coach insist on their athletes to receive a snatch or clean in the squat at the cost of further injury? Or does the coach have enough coaching experience to recognize these differences and appropriately recommend an alternative (i.e. the split snatch/clean)?
- Everyone's workouts are based upon one all inclusive program. I'll beg to differ on this subject, as everybody has a life outside of the gym. Having a job; raising kids; maintaining a home; and a host of other life-chores and challenges can greatly impact the amount, duration and intensity of training. For instance, an older, mature, master-level athlete will have different training requirements compared to a 20 something year-old sprite with seemingly endless energy.
Hopefully, after reading this post you'll notice the underlying theme -- individuality. Weightlifting is an exceptionally individualized and personal sport, which attempts to exploit your personal nuances and strengths. When looking for a coach, you should find one who can curtail a progam specifically designed for you and your personal needs. It's just that simple. For a coach to tell you otherwise is wrong, ignorant, dangerous, and down right misleading. So, ask questions, look for alternatives, beg to differ, and don't fall prey to "cookie cutter coaching".
CALPIAN DAY 4, WEEK 3 (2012APR22)
Snatch:
40 x 3 (warm up)
50 x 3
57 x 2 (work set)
62 x 2
70 x 1/F
75 x 1/F
80 x 1/F
85 x 1/1/1 (segment 1)
90 x 1/1/1
97 x F/1
85 x F/F/1 (segment 2)
90 x 1/1/1
97 x 1/1
Clean Pull:
122 x 5/5/5
Back Squat:
70 x 3 (warm up)
120 x 3
143 x 5/5
* Notes:
- What a horrific day on the platform! It was an absolute abomination of the snatch. I should have taken the day off. My warm up started well, but immediately into the work sets my form began to break down. I found myself shifting forward immediately after the lift off from the floor and it stuck with me throughout. I was honestly happy to move into the clean pulls and back squats.
- To start missing lifts at 70kg marked the beginning of a shitty day! I missed three attempts leading into the segment training with weights that should pose no problem at all. Am I getting too confident or too complacent? Or, am I over thinking the lifts? Regardless, missing lifts at warm up weights equals crushed confidence and fuels frustration. I tried my best to refocus and reengage my efforts but my results were less than desirable. I'll chalk this day as another learning experience and hopefully have a better day when I return to the platform.
40 x 3 (warm up)
50 x 3
57 x 2 (work set)
62 x 2
70 x 1/F
75 x 1/F
80 x 1/F
85 x 1/1/1 (segment 1)
90 x 1/1/1
97 x F/1
85 x F/F/1 (segment 2)
90 x 1/1/1
97 x 1/1
Clean Pull:
122 x 5/5/5
Back Squat:
70 x 3 (warm up)
120 x 3
143 x 5/5
* Notes:
- What a horrific day on the platform! It was an absolute abomination of the snatch. I should have taken the day off. My warm up started well, but immediately into the work sets my form began to break down. I found myself shifting forward immediately after the lift off from the floor and it stuck with me throughout. I was honestly happy to move into the clean pulls and back squats.
- To start missing lifts at 70kg marked the beginning of a shitty day! I missed three attempts leading into the segment training with weights that should pose no problem at all. Am I getting too confident or too complacent? Or, am I over thinking the lifts? Regardless, missing lifts at warm up weights equals crushed confidence and fuels frustration. I tried my best to refocus and reengage my efforts but my results were less than desirable. I'll chalk this day as another learning experience and hopefully have a better day when I return to the platform.
Monday, September 17, 2012
HOOKERS HAVE BIG SNATCHES!
From the title of this post, you might think I'm a pimp running a prostitution ring or a gynecologist working at a free clinic for prostitutes, but that's far from the truth. Instead, this post is about gripping a barbell; more specifically, utilizing the "hook grip". On the platform, the only thing connecting you to the barbell is your grip. A weak grip will likely result in a missed lift, or (even worse) the humiliation of your inability to break the weight from the platform and the looks of pity from the spectators in the audience. On the contrary, a strong, secure grip is the quintessential physical attribute necessary to snatch or clean a weight successfully.
When first introduced to weightlifting, most novice lifters will naturally hold the barbell with a double overhand (pronated) grip. (See photograph below.)
Initially, this particular style of grip works well when learning the basics of executing the snatch and clean. However, as the weight increases the double overhand style grip weakens and will eventually fail to provide the strong, secure grip required to handle a weight.
To overcome this problem, weightlifters utilize the "hook grip" to firmly secure themselves to the barbell. Two steps are required to set the "hook grip":
1. First, wrap the thumb around the barbell. (see photograph below.)
2. Second, wrap the fingers (starting from the index finger to the pinkie finger) around the thumb and barbell. (see photograph below.)
The overlapping of fingers over the thumb and barbell will securely lock the lifter's grip in place and engage a stronger grip for heavier lifts.
A few recommendations regarding the use of the "hook grip":
1. Initially, the "hook grip" will feel uncomfortable - deal with it, adjust, adapt, overcome, and stop your whining - it works, so do it.
2. It will probably cause a blister and/or callus between the first and second joints of the thumb - tape it with athletic tape. (see photograph below.) Otherwise, refer back to recommendation 1.
3. Use the "hook grip" as often as possible - preferably with every lift! However, there are occasions when maintaining a "hook grip" is nearly impossible and potentially dangerous. (i.e. when executing multiple repetitions of snatches and cleans -- particularly from the hang). In this instance, I recommend using the "hook grip" initially for the first repetition but regressing back to the double overhand grip for the remaining repetitions -- dependent upon weight.
4. The release of the "hook grip" in the snatch and clean is based upon individual preference, flexibility, and natural reflexes. Although, most will find it natural to keep the "hook grip" in the snatch and release it in the clean, upon receiving the barbell overhead or on the shoulders, respectively.
The above information is probably more than you'll ever want to know about the "hook grip". I hope it shed some light on it's significance in helping you become a better weightlifter, and hopefully the next time you hear the term "hooker" you'll think about gripping a big snatch instead of pimping one.
When first introduced to weightlifting, most novice lifters will naturally hold the barbell with a double overhand (pronated) grip. (See photograph below.)
Initially, this particular style of grip works well when learning the basics of executing the snatch and clean. However, as the weight increases the double overhand style grip weakens and will eventually fail to provide the strong, secure grip required to handle a weight.
To overcome this problem, weightlifters utilize the "hook grip" to firmly secure themselves to the barbell. Two steps are required to set the "hook grip":
1. First, wrap the thumb around the barbell. (see photograph below.)
2. Second, wrap the fingers (starting from the index finger to the pinkie finger) around the thumb and barbell. (see photograph below.)
The overlapping of fingers over the thumb and barbell will securely lock the lifter's grip in place and engage a stronger grip for heavier lifts.
A few recommendations regarding the use of the "hook grip":
1. Initially, the "hook grip" will feel uncomfortable - deal with it, adjust, adapt, overcome, and stop your whining - it works, so do it.
2. It will probably cause a blister and/or callus between the first and second joints of the thumb - tape it with athletic tape. (see photograph below.) Otherwise, refer back to recommendation 1.
3. Use the "hook grip" as often as possible - preferably with every lift! However, there are occasions when maintaining a "hook grip" is nearly impossible and potentially dangerous. (i.e. when executing multiple repetitions of snatches and cleans -- particularly from the hang). In this instance, I recommend using the "hook grip" initially for the first repetition but regressing back to the double overhand grip for the remaining repetitions -- dependent upon weight.
4. The release of the "hook grip" in the snatch and clean is based upon individual preference, flexibility, and natural reflexes. Although, most will find it natural to keep the "hook grip" in the snatch and release it in the clean, upon receiving the barbell overhead or on the shoulders, respectively.
The above information is probably more than you'll ever want to know about the "hook grip". I hope it shed some light on it's significance in helping you become a better weightlifter, and hopefully the next time you hear the term "hooker" you'll think about gripping a big snatch instead of pimping one.
CALPIAN DAY 3, WEEK 3 (2012APR21)
Neck Jerk:
40 x 3 (warm up)
50 x 3
70 x 2 (work set)
77 x 2
82 x 2
95 x 2
105 x 2
112 x 2
115 x 1 (segment 1)
122 x 1
125 x 1
115 x 1 (segment 2)
122 x 1
125 x 1
Power Clean:
60 x 3 (warm up)
80 x 2 (work set)
87 x 2
95 x 2
102 x 2/2/2
* Notes:
- Fairly easy day and I felt blessed in the fact that this workout was short, intense, but didn't overly aggravate the back strain from yesterday. I still feel a little twinge in the low to mid back but overcame to complete the workout without a hitch.
40 x 3 (warm up)
50 x 3
70 x 2 (work set)
77 x 2
82 x 2
95 x 2
105 x 2
112 x 2
115 x 1 (segment 1)
122 x 1
125 x 1
115 x 1 (segment 2)
122 x 1
125 x 1
Power Clean:
60 x 3 (warm up)
80 x 2 (work set)
87 x 2
95 x 2
102 x 2/2/2
* Notes:
- Fairly easy day and I felt blessed in the fact that this workout was short, intense, but didn't overly aggravate the back strain from yesterday. I still feel a little twinge in the low to mid back but overcame to complete the workout without a hitch.
Sunday, September 16, 2012
CALPIAN DAY 2, WEEK 3 (2012APR20)
Clean and Jerk:
50 x 3 (warm up)
60 x 3
70 x 3
80 x 2 (work set)
87 x 2 *
95 x 2
102 x 1
107 x 1
115 x 1 (segment 1)
122 x F
125 x 1
115 x 1 (segment 2)
122 x 1
125 x F
Snatch Pull:
115 x 3/3/3/3/3 (work set)
* Notes:
- You can see the asterisk at 87kg x 2? I strained my back on the second repetition. The strain hindered my mental focus going into the segment training. It (my back) was off.
- I recall reading in a book once, quite possibly authored by Mike Mentzer or Arthur Jones, that most muscle strains and injuries occur during submaximal lifts -- those lifts that seem relatively easy because lifters don't stay "tight". Call it complacency, lack of attention, foolishness, hell - call it what ever you want - it sucks and it threw my workout off!
- I did manage to wade myself through the workout - even successfully cleaning and jerking 125kg in the first segment, so I believe most of the subpar performance was due to a lack of mental acuity.
50 x 3 (warm up)
60 x 3
70 x 3
80 x 2 (work set)
87 x 2 *
95 x 2
102 x 1
107 x 1
115 x 1 (segment 1)
122 x F
125 x 1
115 x 1 (segment 2)
122 x 1
125 x F
Snatch Pull:
115 x 3/3/3/3/3 (work set)
* Notes:
- You can see the asterisk at 87kg x 2? I strained my back on the second repetition. The strain hindered my mental focus going into the segment training. It (my back) was off.
- I recall reading in a book once, quite possibly authored by Mike Mentzer or Arthur Jones, that most muscle strains and injuries occur during submaximal lifts -- those lifts that seem relatively easy because lifters don't stay "tight". Call it complacency, lack of attention, foolishness, hell - call it what ever you want - it sucks and it threw my workout off!
- I did manage to wade myself through the workout - even successfully cleaning and jerking 125kg in the first segment, so I believe most of the subpar performance was due to a lack of mental acuity.
Saturday, September 15, 2012
CALPIAN DAY 1, WEEK 3 (2012APR18)
Snatch:
40 x 3 (warm up)
50 x 3
65 x 3 (work set)
72 x 1
77 x 1
82 x 1
87 x 1
92 x 1 (segment 1)
100 x 1
102 x F
92 x F (segment 2)
100 x 1
102 x 1
Clean Pull:
100 x 3 (warm up)
135 x 3/3/3/3/3 (work set)
Stop Squats:
70 x 3 (warm up)
97 x 3 (work set)
115 x 3
132 x 3
135 x 3/3/3
* Notes:
- WTFO? Notice the two "F"s -- one at 102kg in segment 1 and the second immediately following with a 92kg in segment 2? I can not over emphasis the importance of brushing off a missed or failed attempt and refocusing on the next lift. I missed 102kg and immediately missed at a lighter weight - mainly due to lack of mental clairty. I was so pissed at myself!
40 x 3 (warm up)
50 x 3
65 x 3 (work set)
72 x 1
77 x 1
82 x 1
87 x 1
92 x 1 (segment 1)
100 x 1
102 x F
92 x F (segment 2)
100 x 1
102 x 1
Clean Pull:
100 x 3 (warm up)
135 x 3/3/3/3/3 (work set)
Stop Squats:
70 x 3 (warm up)
97 x 3 (work set)
115 x 3
132 x 3
135 x 3/3/3
* Notes:
- WTFO? Notice the two "F"s -- one at 102kg in segment 1 and the second immediately following with a 92kg in segment 2? I can not over emphasis the importance of brushing off a missed or failed attempt and refocusing on the next lift. I missed 102kg and immediately missed at a lighter weight - mainly due to lack of mental clairty. I was so pissed at myself!
Friday, September 14, 2012
CALPIAN DAY 5, WEEK 2 (2012APR17)
Clean and Jerk:
50 x 3 (warm up)
80 x 2 (work set)
87 x 2
95 x 2
102 x 1
107 x 1
115 x 1 (segment 1)
122 x 1
125 x 1
115 x 1 (segment 2)
122 x 1
125 x 1
Front Squat:
70 x 3/3 (warm up)
100 x 3
135 x 5/5/5 (work set)
* Notes:
- Short, simple and intense workouts like the one done today are true weightlifting gems! Being able to focus on two exercises is both mentally and physically refreshing. This goes in line with the old saying, "less is more".
- Two weeks down and three more weeks left in the training program. As of today, the workouts have been challenging but managable. I'm excited to start the next week.
50 x 3 (warm up)
80 x 2 (work set)
87 x 2
95 x 2
102 x 1
107 x 1
115 x 1 (segment 1)
122 x 1
125 x 1
115 x 1 (segment 2)
122 x 1
125 x 1
Front Squat:
70 x 3/3 (warm up)
100 x 3
135 x 5/5/5 (work set)
* Notes:
- Short, simple and intense workouts like the one done today are true weightlifting gems! Being able to focus on two exercises is both mentally and physically refreshing. This goes in line with the old saying, "less is more".
- Two weeks down and three more weeks left in the training program. As of today, the workouts have been challenging but managable. I'm excited to start the next week.
Thursday, September 13, 2012
CALPIAN DAY 4, WEEK 2 (2012APR16)
Power Clean:
40 x 3 (warm up)
50 x 3
70 x 2 (work set)
77 x 2
85 x 2
90 x 2
100 x 2/2/2
Snatch Pull:
102 x 5/5/5 (work set)
* Notes:
- After yesterday's blunder, today's workout was a breath of fresh air. Having a shorter workout helped to reengage my efforts and it was a good "comeback" from yesterday's failures.
40 x 3 (warm up)
50 x 3
70 x 2 (work set)
77 x 2
85 x 2
90 x 2
100 x 2/2/2
Snatch Pull:
102 x 5/5/5 (work set)
* Notes:
- After yesterday's blunder, today's workout was a breath of fresh air. Having a shorter workout helped to reengage my efforts and it was a good "comeback" from yesterday's failures.
Wednesday, September 12, 2012
UESAKA TRAINING BARBELL REVIEW
The video clip below gives my views and recommendations on the men's 20kg Uesaka training barbell. A couple of key points to consider with this barbell:
Pros:
1 - Remarkable sleeve spin that's ultra smooth and quiet
2 - Ample whip/deformation of the barbell
3 - Smooth sleeve design with beveled edges
4 - Soft, non-aggressive knurling
5 - Price is slightly less than other IWF training barbells
Cons:
1 - Lacks weight designation coloring (i.e. colored end cap)
2 - Lacks center knurling
Hope this helps, if you're in the market for an upper tier training barbell. Now - GO LIFT SOMETHING REALLY HEAVY!
CALPIAN DAY 3, WEEK 2 (2012APR15)
Snatch:
40 x 3 (warm up)
50 x 3
65 x 3 (work set)
72 x 3
77 x 3
82 x 3
85 x 1/1/1 (segment 1)
90 x F/1/1
97 x 1/F
85 x 1/1/1 (segment 2)
90 x F/1/1
97 x 1/1
Clean Pull:
70 x 3 (warm up)
115 x 3 x 5 (work set)
Stop Squats:
70 x 3 (warm up)
115 x 3 (work set)
122 x 3
135 x 3/3/3
* Notes:
- Today was nothing like the previous workout. Once I got into the segment training portion of the workout, my form started to breakdown along with my mental focus. I have to accept that days like today are inevitable in weightlifting. You won't have a perfect training session everytime you walk on the platform. Cherish it when you do, and learn from it when you don't.
- I started my workout with the mantra of "every rep is perfect", but failed to deliver. Instead, each failed attempt fueled doubt and once the mental edge was gone so were my lifts. I learned a lot today. More specifically, just like the song lyrics by En Vogue, you must "free your mind and the rest will follow". Even after failed attempts, your must clear your mind of doubt, failure, and negativity. Instead, refocus your energy and execute each lift as if it was the very first. Don't overthink, just GO!
40 x 3 (warm up)
50 x 3
65 x 3 (work set)
72 x 3
77 x 3
82 x 3
85 x 1/1/1 (segment 1)
90 x F/1/1
97 x 1/F
85 x 1/1/1 (segment 2)
90 x F/1/1
97 x 1/1
Clean Pull:
70 x 3 (warm up)
115 x 3 x 5 (work set)
Stop Squats:
70 x 3 (warm up)
115 x 3 (work set)
122 x 3
135 x 3/3/3
* Notes:
- Today was nothing like the previous workout. Once I got into the segment training portion of the workout, my form started to breakdown along with my mental focus. I have to accept that days like today are inevitable in weightlifting. You won't have a perfect training session everytime you walk on the platform. Cherish it when you do, and learn from it when you don't.
- I started my workout with the mantra of "every rep is perfect", but failed to deliver. Instead, each failed attempt fueled doubt and once the mental edge was gone so were my lifts. I learned a lot today. More specifically, just like the song lyrics by En Vogue, you must "free your mind and the rest will follow". Even after failed attempts, your must clear your mind of doubt, failure, and negativity. Instead, refocus your energy and execute each lift as if it was the very first. Don't overthink, just GO!
Tuesday, September 11, 2012
CALPIAN DAY 2, WEEK 2 (2012APR13)
Clean:
50 x 3 (warm up)
60 x 3
70 x 3 (work set)
77 x 1
82 x 1
90 x 1
97 x 1
105 x 1
115 x 1 (segment 1)
117 x 1
122 x 1
115 x 1 (segment 2)
117 x 1
122 x 1
Snatch Pull:
70 x 3 (warm up)
90 x 3
112 x 3/3/3/3/3 (work set)
* Notes:
- It's uplifting to have days like this -- where weights move nearly effortlessly. I got through the whole workout with a failed attempt. Success, even if ever so small is very sweet.
50 x 3 (warm up)
60 x 3
70 x 3 (work set)
77 x 1
82 x 1
90 x 1
97 x 1
105 x 1
115 x 1 (segment 1)
117 x 1
122 x 1
115 x 1 (segment 2)
117 x 1
122 x 1
Snatch Pull:
70 x 3 (warm up)
90 x 3
112 x 3/3/3/3/3 (work set)
* Notes:
- It's uplifting to have days like this -- where weights move nearly effortlessly. I got through the whole workout with a failed attempt. Success, even if ever so small is very sweet.
Monday, September 10, 2012
PENDLAY NEXGEN BEARING BARBELL REVIEW
Below you'll find a video of my personal recommendations and opinions on the Pendlay NexGen Bearing Barbell. I forgot to mention two key points in the video:
1 - The bar utilizes a gel lubricant in the sleeves to ensure a consistent spin and eliminate/reduce maintenance on the barbell. Most other manufacturers of barbells use hydraulic fluid which can leak over the course of time.
2 - You can purchase this bar through our sponsors (Muscle Driver USA and Rogue Fitness) via the links on this blog.
Additionally, here a few points to consider:
Pros:
1 - Cost. Being a mid-priced bar it's significantly cheaper than the upper tier barbells made by IWF certified companies.
2 - Made in the USA! Need I say anything else? Support the Red, White and Blue!
3 - Zinc coating which prevents chipping.
Cons:
1 - No center knurling.
2 - Sleeves aren't tight against shaft allowing laterally movement of the sleeve.
3 - Noticeable sound of wobbling of the sleeve -- indicative of less than desirable construction.
If you're in the market for a bearing bar, I hope this video helps you to make a sound purchasing decision.
Now - GO LIFT SOMETHING REALLY HEAVY!
1 - The bar utilizes a gel lubricant in the sleeves to ensure a consistent spin and eliminate/reduce maintenance on the barbell. Most other manufacturers of barbells use hydraulic fluid which can leak over the course of time.
2 - You can purchase this bar through our sponsors (Muscle Driver USA and Rogue Fitness) via the links on this blog.
Additionally, here a few points to consider:
Pros:
1 - Cost. Being a mid-priced bar it's significantly cheaper than the upper tier barbells made by IWF certified companies.
2 - Made in the USA! Need I say anything else? Support the Red, White and Blue!
3 - Zinc coating which prevents chipping.
Cons:
1 - No center knurling.
2 - Sleeves aren't tight against shaft allowing laterally movement of the sleeve.
3 - Noticeable sound of wobbling of the sleeve -- indicative of less than desirable construction.
If you're in the market for a bearing bar, I hope this video helps you to make a sound purchasing decision.
Now - GO LIFT SOMETHING REALLY HEAVY!
CALPIAN DAY 1, WEEK 2 (2012APR12)
Neck Jerk:
20 x 3 (warm up)
40 x 3
70 x 3 (work set)
77 x 1
82 x 1
90 x 1
97 x 1
105 x 1
115 x 1 (segment 1)
117 x 1
122 x 1
115 x 1 (segment 2)
117 x 1
122 x 1
Clean Pull:
130 x 3 (warm up)
135 x 3/3/3/3/3 (work set)
Back Squat:
70 x 5 (warm up)
105 x 5
115 x 5
122 x 5
140 x 3
150 x 2
135 x 5
* Notes:
- Felt great today. Strong heading into the back squats and particularly enjoyed working up in weight while decreasing repetitions.
20 x 3 (warm up)
40 x 3
70 x 3 (work set)
77 x 1
82 x 1
90 x 1
97 x 1
105 x 1
115 x 1 (segment 1)
117 x 1
122 x 1
115 x 1 (segment 2)
117 x 1
122 x 1
Clean Pull:
130 x 3 (warm up)
135 x 3/3/3/3/3 (work set)
Back Squat:
70 x 5 (warm up)
105 x 5
115 x 5
122 x 5
140 x 3
150 x 2
135 x 5
* Notes:
- Felt great today. Strong heading into the back squats and particularly enjoyed working up in weight while decreasing repetitions.
Sunday, September 9, 2012
CALPIAN DAY 5, WEEK 1 (2012APR11)
Clean and Jerk:
50 x 3 (warm up)
70 x 2
80 x 2 (work sets)
87 x 2
95 x 2
102 x 1
107 x 1
115 x 1 (segment 1)
117 x 1
125 x 1
115 x 1 (segment 2)
117 x 1
125 x 1
Snatch Pull:
100 x 3 x 5 (work sets)
Stop Squats:
70 x 3 (warm up)
105 x 3 (work sets)
122 x 3
135 x 3/3/3
* Notes:
- One week down and I'm fairly satified with my progress. The stop squats are absolutely brutal! I thought I was going to crap my pants on the last two sets of stop squats at 135kg. I feel like I'm trying to push out a growler at the bottom of these squats -- I may need to invest in some Depends undergarments at this rate.
50 x 3 (warm up)
70 x 2
80 x 2 (work sets)
87 x 2
95 x 2
102 x 1
107 x 1
115 x 1 (segment 1)
117 x 1
125 x 1
115 x 1 (segment 2)
117 x 1
125 x 1
Snatch Pull:
100 x 3 x 5 (work sets)
Stop Squats:
70 x 3 (warm up)
105 x 3 (work sets)
122 x 3
135 x 3/3/3
* Notes:
- One week down and I'm fairly satified with my progress. The stop squats are absolutely brutal! I thought I was going to crap my pants on the last two sets of stop squats at 135kg. I feel like I'm trying to push out a growler at the bottom of these squats -- I may need to invest in some Depends undergarments at this rate.
Saturday, September 8, 2012
CALPIAN DAY 4, WEEK 1 (2012APR10)
Snatch:
40 x 3 (warm up)
50 x 3
57 x 2 (work sets)
62 x 2
70 x 2
75 x 2
80 x 2
82 x 2 (segment 1)
87 x 2
92 x 2
82 x 2 (segment 2)
87 x 2
92 x 2
Clean Pull:
115 x 5 x 5 (work sets)
Front Squats:
70 x 3 (warm up)
110 x 3
135 x 2/2/2 (work sets)
* Notes:
- Did someone say "GRAVY"!? Easy day today - felt strong and in charge. It's nice not having any missed lifts!
- I'm growing fond of the segment training. It's a superb method of practicing for a meet by increasing and then decreasing weights in a wave-like manner. It's challenging, especially with the weights in the second segment, but isnt' that what weightlifting is all about? Challenging your physical and mental limits?
40 x 3 (warm up)
50 x 3
57 x 2 (work sets)
62 x 2
70 x 2
75 x 2
80 x 2
82 x 2 (segment 1)
87 x 2
92 x 2
82 x 2 (segment 2)
87 x 2
92 x 2
Clean Pull:
115 x 5 x 5 (work sets)
Front Squats:
70 x 3 (warm up)
110 x 3
135 x 2/2/2 (work sets)
* Notes:
- Did someone say "GRAVY"!? Easy day today - felt strong and in charge. It's nice not having any missed lifts!
- I'm growing fond of the segment training. It's a superb method of practicing for a meet by increasing and then decreasing weights in a wave-like manner. It's challenging, especially with the weights in the second segment, but isnt' that what weightlifting is all about? Challenging your physical and mental limits?
Friday, September 7, 2012
CALPIAN DAY 3, WEEK 1 (2012APR09)
Clean:
50 x 3 (warm up)
70 x 2 (work sets)
77 x 2
82 x 2
90 x 2
97 x 2
105 x 2
110 x 2 (segment 1)
115 x 2
122 x 1/F
110 x 2 (segment 2)
115 x 2
122 x 2
Snatch Pulls:
110 x 3/3/3/3/3 (work sets)
* Notes:
- Basically, a fairly challenging workout - even with the missed clean at 122kg on the second rep of segment 1 -- notice the nasty looking "F"? I missed the clean because I floated forward in my pull. I could feel myself shift my bodyweight/center of gravity forward onto my toes. It wasn't pretty but I was able to recognize my mistake. The key learning point from the failed attempt is to stay flatfooted as long as possible in the pull.
50 x 3 (warm up)
70 x 2 (work sets)
77 x 2
82 x 2
90 x 2
97 x 2
105 x 2
110 x 2 (segment 1)
115 x 2
122 x 1/F
110 x 2 (segment 2)
115 x 2
122 x 2
Snatch Pulls:
110 x 3/3/3/3/3 (work sets)
* Notes:
- Basically, a fairly challenging workout - even with the missed clean at 122kg on the second rep of segment 1 -- notice the nasty looking "F"? I missed the clean because I floated forward in my pull. I could feel myself shift my bodyweight/center of gravity forward onto my toes. It wasn't pretty but I was able to recognize my mistake. The key learning point from the failed attempt is to stay flatfooted as long as possible in the pull.
Thursday, September 6, 2012
CALPIAN DAY 2, WEEK 1 (2012APR06)
Power Clean:
40 x 3 (warm up)
60 x 3
82 x 3 (work sets)
90 x 3
97 x 3/3/3
Neck Jerk:
70 x 2 (work sets)
77 x 2
82 x 2
90 x 2
97 x 2
105 x 2
110 x 1 (segment 1)
115 x F (failed attempt)
122 x 1
110 x 1 (segment 2)
115 x 1
122 x 1
* Notes:
- I particularly enjoyed this workout due to it's simplicity. Two exercises and your done -- love it. In the power cleans, I tried my best to focus on getting my shoulders as high as possible in the second pull, which made getting into the third pull easier and more fluid. Not surprisingly, focusing on form and utilizing efficient technique made the power cleans more manageable as I progressed in weight.
- "Neck jerks" sound more like a break dance move than a weightlifting exercise, but they are great for learning how to receive the bar quickly in the jerk without having to worry about "bar-rashing" your face with the center knurling, or giving yourself a barbell undercut to the chin -- which by the way hurts like hell. I did miss at 115kg in the first segment, but that was due to haste. I felt strong with the 110kg and only gave myself a few seconds before attempting 115kg. This is a reminder to myself, that I need to slow down and make every lift as crisp, precise, and explosive as possible -- treat every lift as if it were at a meet or competition.
40 x 3 (warm up)
60 x 3
82 x 3 (work sets)
90 x 3
97 x 3/3/3
Neck Jerk:
70 x 2 (work sets)
77 x 2
82 x 2
90 x 2
97 x 2
105 x 2
110 x 1 (segment 1)
115 x F (failed attempt)
122 x 1
110 x 1 (segment 2)
115 x 1
122 x 1
* Notes:
- I particularly enjoyed this workout due to it's simplicity. Two exercises and your done -- love it. In the power cleans, I tried my best to focus on getting my shoulders as high as possible in the second pull, which made getting into the third pull easier and more fluid. Not surprisingly, focusing on form and utilizing efficient technique made the power cleans more manageable as I progressed in weight.
- "Neck jerks" sound more like a break dance move than a weightlifting exercise, but they are great for learning how to receive the bar quickly in the jerk without having to worry about "bar-rashing" your face with the center knurling, or giving yourself a barbell undercut to the chin -- which by the way hurts like hell. I did miss at 115kg in the first segment, but that was due to haste. I felt strong with the 110kg and only gave myself a few seconds before attempting 115kg. This is a reminder to myself, that I need to slow down and make every lift as crisp, precise, and explosive as possible -- treat every lift as if it were at a meet or competition.
Wednesday, September 5, 2012
CALPIAN DAY 1, WEEK 1 (2012APR05)
Initial 1RM PR numbers inputed into the Excel spreedsheet:
*All numbers are in kilograms.
110 - Snatch
135 - Clean and Jerk
175 - Back Squat
Snatch:
40 x 3 (warm up)
50 x 3
60 x 2
65 x 3 (work set)
72 x 1
77 x 1
82 x 1
87 x 1 (segment 1)
92 x 1
100 x 1
87 x 1 (segment 2)
92 x 1
100 x 1
Clean Pull:
120 x 3/3/3/3/3
Stop Squat: *one to two second pause at the bottom of each squat.
105 x 3
115 x 3
122 x 3
132 x 3/3/3
* Notes:
- Fairly easy day of lifting. Although, the stop squats were challenging, because resisting the natural tendency to utilize the stretch reflex of the hamstrings out of the bottom of a squat was physicially and mentally demanding. Initial impression of stop squats - they suck!
CALPIAN 5 WEEK PROGRAM INTRODUCTION
I undertook the Calpian 5 Week Program back in April of 2012, which I found at the Idaho Weightlifting Federation website. This particular site, I believe, is the home site for Michael Conroy -- who, on a side note, is now the Director of Coaching Education with USA Weightlifting. The program was developed by John Thrush (founder of Calpian Weightlifting Club) and has been used by National level athletes. I, myself, am NOT a National level athlete but decided to try this program out because it fit my desires to train 5 times per week. Plus, it seemed to focus on developing leg strength through the use of stop squats, which are absolutely brutal! They need to be renamed "Death Squats". Furthermore, the program incorporates a heavy dose of snatch and clean pulls, that I had not used extensively in the past. I did not perform any of the "GM" movements annotated in the spreadsheet, nor the prescribed abdominal (ABDS) exercises. In all honesty, I'm lazy and I hate doing abdominal exercises. So, without further rambling I'll update the blog daily with the weights, sets, reps, etc... I used throughout the program. Enjoy.
Monday, September 3, 2012
WELCOME
Welcome to Bison Barbell Club of Manhattan Kansas. This blog is a personal account of my weightlifting experiences. Nothing in this blog is a regurgitation of information obtain from other websites. All the reviews, recommendations, and opinions concerning training programs, equipment, nutrition, clothing, etc... are through my own personal experience. I will not recommend a product or program without personally using it. As such, this blog is for novice and advance athletes alike in search of candid, honest and, at times, humorous personal view of weightlifting.
Subscribe to:
Posts (Atom)