CONCEPTUAL DAY 3, WEEK 1 (2012JUN03)

Snatch Pull:
55 x 3/3 (warm up)
75 x 3
83 x 3 (work set)
88 x 3
98 x 3
110 x 3/3/3

Clean Pull:
98 x 3 (work set)
105 x 3
115 x 3
130 x 3/3/3

Back Squat:
75 x 3 (work set)
95 x 3
103 x 3
120 x 3
135 x 3/3/3

Press*:
20 x 5 (warm up)
45 x 3
55 x 3 (work set)
60 x 3/3/3

Clean Grip RDL:
110 x 3/3/3 (work set)

* Notes:

- I'm loving this program!  What a novel idea to have a day dedicated to pulls and squats.  No classic lifts!  The change of pace and routine is definitely welcomed and I'm thoroughly enjoying the switch up.

- Snatch pulls were easy, but the clean pulls were a task.  The 15kg jump to 130kg seemed heavy but I managed.

- The original Conceptual program calls for "incline" -- my best guess is incline bench press, but I don't have the necessary equipment for that particular exercise; namely, an incline bench.  Therefore, I substituted with strict shoulder presses (a.k.a. press).  It's been a while since I've done presses and they were a strain to complete.

- After the presses, the clean grip RDLs were a nice and welcome switch in exercise.

CONCEPTUAL DAY 2, WEEK 1 (2012JUN01)

Power Clean and Power Jerk:
45 x 3 (warm up)
55 x 3
58 x 3 (work set)
73 x 3
78 x 3
90 x 1 (segment 1)
98 x 1
105 x 1
90 x 1 (segment 2)
98 x 1
105 x 1
78 x 2/2/2

Clean Pull:
115 x 3/3/3 (work set)

Front Squat:
65 x 3 (work set)
90 x 3
105 x 3/3/3

Clean Grip RDL:
110 x 3/3/3 (work set)

* Notes:

- Superb and flawless day on the platform.  I felt great under the bar and even though the power cleans were a little challenging at 105kg, it was a perfect day.  I wasn't sure what the "Power Movements" would have been for a "Power Clean and Power Jerk", as prescribed in the spreadsheet, so I opted to execute 3 sets of 2 reps at 78kgs -- the weight prescribed in the spreadsheet.

- Clean pulls and front squats were simple and not taxing at all.  The clean grip RDL seemed light.  These workouts seem a little too easy.

ZHANG KONG TRAINING BARBELL REVIEW

Today's video is a review of the ZhangKong men's 20kg training barbell.  The following are some key points about the barbell which require some mention:

- The barbell is made in China.
- The knurling is ultra-soft and is perfect when hampered with hand/callus issues.  I've never torn my hands on this barbell.
- The super soft knurling is a double edge sword.  Great on the hands but requires a considerable amount of chalk if you're prone to sweating a lot.
- This barbell is exceptionally whippy and flexible -- be prepared to make a new PR as the added flex helps.
- The sleeve ends do tend to chip after repeated dropping and through normal use.  Cosmetically, it's ugly but doesn't affect the barbell's performance.
- The spin is smooth with a slightly raw bearing sound, which is comparable to the DHS barbell.

Hope you enjoy the review.  Post up on either this blog or my YouTube channel if you have any questions or comments.

Now go lift something REALLY HEAVY!

CONCEPTUAL DAY 1, WEEK 1 (2012MAY31)

Power Snatch:
40 x 3 (warm up)
45 x 2
50 x 3/3 (work set)
55 x 3
60 x 3
73 x 3
78 x 1 (segment 1)
83 x 1
88 x 1
78 x 1 (segment 2)
83 x 1
88 x 1

Snatch Pull:
98 x 3/3/3 (work set)

Back Squat:
60 x 3 (work set)
103 x 3
120 x 3
135 x 3/3/3

Snatch Grip RDL:
110 x 3/3/3 (work set)

* Notes:

- What a great feeling to do some power snatches!!! It's refreshing to do an old favorite and to break away from the norm.  I have a feeling this program is going to be enjoyable; yet, very productive.

- Snatch pulls were a breeze today.  Nothing noteworthy to mention.

- The back squats seemed light compared to the "barbell beat-down" I endured during the Undersetting and Calpian programs.

- The snatch grip RDLs were easy as well.  All in all, a great day to train.  Feeling positive and ready for tomorrow!

CONCEPTUAL PROGRAM INTRODUCTION

The next program obtained from Idaho Weightlifting Federation which I underwent was called the "Conceptual Program".  This particular program is a hybrid routine developed by Coach Mike Burgener and Coach Steve Gough and their interpretation of the "Bulgarian Method".  In all honesty and candor, I chose this program because it looked freaking bad-ass on paper.  During the course of the past two programs, there weren't any hang, power, or stage movements, and the thought of doing these seemed novel, fun, and exciting.  Not very scientific, but as you'll see, it worked out in the end with an increase in strength and confidence under the barbell.

The four week program calls for four workouts per week, which agreed with my schedule -- something I found appealing about the program as a SAHD.  I utilized the automated spreadsheet to populate my projected workout weights over the next four weeks.  The following PRs were entered:

110kg - Snatch
130kg - Clean and Jerk
170kg - Back Squat

UNDERSETTING PROGRAM AFTER ACTION REPORT

I decided on doing the "Undersetting Program" from the Idaho Weightlifting Federation website because of two particular reasons.  One, the program emphasizes execution of the classic lifts twice per week compared to the previous "Calpian Program", and I wanted to get better at both lifts.  What better way to get better than by doing these movements more often?

Two, the program is geared towards heavy squats, both back and front squats.  Increase strength in the back and front squat have been documented in study after study showing that the classic lifts increase in proportion to the squat.  So, squat I must!

I figured these two program attributes would greatly increase my overall total in the snatch and clean and jerk.  Plus, the program was designed by former U.S. National Men's Coach, Dragomir Cioroslan, so it had to be a gem!  I discounted the fact that the program was written for the advanced athlete, because I'm "advanced" -- so I thought.

After completing the program, here are my final thoughts about this program.  This program is mainly focused on the execution of the snatch and clean and jerk, along with a thick emphasis on squats.  Disregarding the fact that the program was designed for the advanced athlete in mind -- someone I am not -- was a huge mistake on my part.  This fact became more evident as the program progressed through the four weeks.  If my snatch and clean and jerk technique was honed like a sharp, razor edge knife, I believe I would have fared better on this program.  Instead, my proverbial "knife" was about as sharp as a butter knife -- not good!  So, this program is not recommended for the novice, nor intermediate weightlifter -- at least without the proper supervision of a good coach, who could ensure an athlete reaps the intended benefits of this program.  Without good coaching, this program is overly demanding and confusing, which will most likely cause frustration, and both physical and mental breakdown, as it did to me.

However, if you're an advanced level lifter this program would probably better suit your needs; although, I'm sure to say that most advanced to elite level weightlifters have custom made programs for their particular strengths and weaknesses.

Would I recommend this program?  Yes, to those with ample time under the barbell and sufficient experience on the platform (e.g. those with several years of experience and near perfect technique).  Having a qualified and capable coach helps dramatically to exploit this particular program.  Otherwise, I'd say no, to the novice and intermediate athletes, who are still struggling to find their groove in the classic lifts.

COACH THE COACH 7

Here is a failed 102.5kg snatch attempt.  I made a HUGE tactical error early in the workout which cumulated into two failed lifts at 102.5kg.  I didn't warm up properly.  I felt slower than normal and my positions were slightly off.  As you know, the slightest deviation in form and position can disrupt and destroy a successful lift.  Plus, the lack of a sufficient warm-up resulted in straining my neck, shoulders and upper back; thus, requiring two days away from the platform.  To take heed and warm up properly!

Fire away with anything you might notice in the failed lift, aside from my "high-water" sweat pants and my "Michael Jackson" socks!

UNDERSETTING DAY 4, WEEK 4 (2012MAY30)

Clean and Jerk:
55 x 3 (warm up)
70 x 1/1 (work set)
85 x 1/1
98 x 1/1
105 x 1/1
113 x 1/1

Clean Pull:
125 x 3/3/3 (work set)

Front Squat:
70 x 3 (work set)
85 x 3
98 x 3
113 x 3/3/3

Snatch Grip RDL:
120 x 5/5/5

* Notes:

- Last and final day of Undersetting.  To finish the cycle without a missed attempt feels wonderful.  The weights and repetition scheme were extremely easy for the day.

- I plan on giving an after action report on the Undersetting program within the next couple of days.  Stay tuned to find out what my general feelings are about this particular program.

UNDERSETTING DAY 3, WEEK 4 (2012MAY29)

Snatch:
45 x 3 (warm up)
55 x 2
58 x 1/1 (work set)
70 x 1/1
80 x F/1/1
88 x 1/1
93 x 1/1/1

Snatch Pull:
120 x 3/3/3 (work set)

Back Squat:
70 x 3 (warm up)
90 x 3 (work set)
108 x 3
125 x 3
135 x 3
145 x 3/3/3

Clean Grip RDL:
120 x 5/5/5 (work set)

* Notes:

- Fairly easy day with only one miss in the snatch at 80kg due to a lack of concentration or complacency -- call it what you want.  Regardless, I made my way through the remainder of the workout without any further misses.  Felt great about putting the miss behind me and focusing on the remaining lifts.

- Back squats weren't as challenging and I feel my body is use to all the heavy back squats.

- Still not a fan of RDLs in the 5 repetition range.  I prefer the 3 repetitions at a higher weight.

THE HANDS HAVE IT (PART 2 - CLEAN)

So far we've discussed the hand position for the snatch in part 1 of this three part series.  Today, we shall determine the optimal hand position for the clean, or at least give you a good "default-setting" on where to hold the barbell to effectively execute a clean.

There are two methods or styles of determining hand position for the clean which I've personally experienced.  The first is what I call the "Putt'in on the Pants".  The second style is called the "Same Same".  I'll explain below.

"Putt'in on the Pants":  This particular clean hand position on the barbell is reminiscent to the hand placement for a conventional deadlift.  Hands are placed on the lateral (outside) of the knees with a double overhand grip.

Conventional Deadlift hand position.
Notice the closeness of the hands to the shins?

I know inevitably someone will grasp the barbell with an alternating grip because I mentioned "conventional deadlift", but think about it, Rock!  How are you going to get into a proper rack position on the shoulder with alternating hands?  Im-phucking-possible and completely stupid.  Clear?  Clear.  Crystal.

Hello Crazy?  This will not work!

An alternating grip will have you looking like this fart-knocker!

So this particular method of "Putt'in on the Pants" works well initially for the novice lifter, because it's relatively simple to apply and easy to use.  Hell, it's exactly what I started with when I began my weightlifting career (I use the term "career" very lightly), but as my lifting evolved so did my hand position on the barbell.  Nevertheless, "Putt'in on the Pants" works well throughout the initial phases of the clean pull for most beginners.  It isn't extremely stressful on the joints, and doesn't require much flexibility due to its innately natural position.  Hell, we naturally walk around with our hands swinging on the outside of our legs and torsos all the time -- it's the way God intended.  If you're walking around with your hands constantly banging into your legs or torso, you're a damn freak and need to work the in the circus -- freaking-weirdo!

Although the "Putt'in on the Pants" method works well, there are some restrictions that arise after the initial pulling phases of the clean; namely, flexibility and mobility.  The issue of flexibility surfaces when receiving the barbell in the rack position (front squat/on the shoulders), as most entry level weightlifters don't have the necessary flexibility to maintain contact with the barbell and receive it high on the shoulders without undue stress on the wrists and elbows -- especially men.

Hello Dumbass!  That looks painful!

Furthermore, many novices lack the mastery and skill necessary to slide the hands laterally after receiving the barbell during the "adjustment bounce" or what I like to call "bobbing for air" on the shoulders in preparation of the jerk.  Check out the below video and you'll get an idea of what I'm talking about.

Since we aren't machine-stamped out of sheet metal or cloned like iRobots, your clean (pull) hand position on the barbell will most likely differ, compared to the jerk (press) hand position; especially, for the novice.  I say this because it's what I personally experienced as a novice weightlifter.   I tried to keep my hands close for the pull ("Putt'in on the Pants") and attempted to move them laterally upon receiving the barbell ("bobbing for air") on the shoulders.  It worked fairly well, but there were occasions when attempting to move my hands laterally ("bobbing for air") I lost lifts to mean old Mother-Phucking-Gravity.  To name a few, I lost lifts because my slow and clumsy fingers got squashed by the barbell.  I lost lifts, because I didn't move my hands out quickly and evenly.  

This nimrod is completely off center.
COVER...ALIGN!
(why does my head look so freaking small?)

I lost lifts because I didn't get all my fingers underneath the barbell -- trying to jerk with three fingers just isn't natural.  (That sounds obscene; yet, intriguing).  I lost lifts because a second (or on occasion a third) "bob for air" felt like a blood chokehold administered by Royce Gracie to the point of passing out and hitting the platform like a lawn dart!

No siesta you lazy shit.
Get off the freaking deck and back to work
 you nasty sandbagger!

With these possible negative points in mind, I do not recommend the "Putt'in on the Pants" hand placement when executing the clean.  You get the picture - there is a better way.

Plus, if you watch any good amount of high level weightlifting, besides my awesome "Coach the Coach" blog posts, you'll notice many European and Asian weightlifters competing at the international level (i.e. Olympics, European Weightlifting Championship, World Weightlifting Championship, etc...) use the same grip throughout.  It only makes sense and if the big boys and some very big questionable girls are doing it - we should too.

Therefore, in an ideal world, I'd like to see all athletes clean with the "Same Same" (see below) hand position so they can immediately go into a jerk without the need to adjust their hands, but like I said before -- not everyone is suited for this style because of anthropometric differences, lack of flexibility, coordination limitations, and various other factors; but, give it a try and see if works for you.

"Same Same":  As discussed earlier, in an ideal world, the hand position on a clean will mirror the hand position on a jerk; hence, "Same Same" is the name of the game.  If you can clean (pull), front squat (receive), and jerk (press) with the same hand placement on the barbell (without moving your hands) your efficiency will increase in the clean and jerk.  It only makes sense, because you remove the need to constantly stroke the barbell with every phase of the lift -- unless you're into that kind of kinky shit.  If so, move on to another blog; otherwise, I suggest you try to work towards perfecting the "Same Same" approach.

This is how to determine your "Same Same" hand position.  While standing upright with the barbell, move the hands either laterally or medially (out or in from the center of the barbell) until the barbell rests either on the hip crease -- for those with short memory refer back to "Pockets" to determine your hip crease -- or towards the upper 2/3 to 3/4 of the thigh.

Barbell tucked in the hip crease.
Motivating!

I'm giving generalized recommendations, because we're all built differently.  Someone with short arms and a long torso (a.k.a. T-Rex body type) will have a completely different hand placement compared to someone with long arms and a short torso (a.k.a. Mr. Planet of the Apes), or any other derivative thereof.  We're all uniquely built -- so work with me when I try to explain this shit.

Hopefully, the "Same Same" hand placement for the clean will not cause undue stress to the wrists, elbows, and shoulders when the barbell is received in the rack position.  Test it - does it hurt?  Or is it comfortable (a.k.a. manageable?).

Not this turd again!  Shit hurts doesn't it?
That means your too close!

If it hurts like hell then it's obvious you lack the necessary flexibility to make this position work, so work on your flexibility!  If it doesn't hurt (too bad), you may have found your "Same Same" hand position.  Remember it and use it!

Holy Shit!  This cheesedick has it figured out!
Nice rack!

As you can tell, my personal preference for hand positioning is the "Same Same" method.  In the next installment of this series, I'll discuss hand position for the jerk, and hopefully, after reading the next installment, you'll understand completely my recommendations for the "Same Same" method.  Until then, as the Hawaiians say, I'm "POW"!

DHS TRAINING BARBELL REVIEW

This is the next installment of my barbell reviews.  The DHS barbell is a very economical barbell that performs exceptionally well.  Below are some key points of the barbell that you might find interesting:

- The barbell is manufactured in China by the Double Happiness Sports or DHS company.
- It's relatively inexpensive compared to the roller bearing training barbells produced by it's IWF certified competitors (i.e. Eleiko, Werksan, Uesaka, ZhangKong, etc...)
- The barbell has been a very dependable and has performed well for me in my garage gym environment -- although, I'm sure it would fare well in a commercial gym environment too.
- I'm not crazy about the chipping of the sleeve ends, which I mentioned in the video clip.
- They could have done a more professional job of serializing their bars; instead, of the permanent marker on the end caps.
- Knurling wasn't to my liking but I personally prefer a softer knurl.

Hope you like the video review and until next time... Go Lift Something Really Heavy!

UNDERSETTING DAY 2, WEEK 4 (2012MAY28)

Clean and Jerk:
55 x 3 (warm up)
60 x 2
70 x 1/1 (work set)
85 x 1/1
105 x 1/1
113 x 1/1
120 x 1
125 x 1
130 x 1
135 x F/F
140 x P

Clean Pull:
148 x 3/3/3 (work set)

Front Squat:
70 x 3 (work set)
85 x 3
98 x 3
105 x 2
113 x 2
125 x 2
140 x 2/2/2

Snatch Grip RDL:
120 x 5/5/5 (work set)

* Notes:

- I took a day off in hopes of fully recovering from the beat down I had on the 26th -- remember the double miss 170kg back squats.  After 24 hours, my legs were completely shot!  So, I decided to forgo a day and rest.  The rest did some good.  I felt better physically, but not enough.  Today, the 135kg cleans were slow and tough!  The jerks were a bomb!  There was zero "umph" left to complete the jerks.  I was pissed and very disappointed.  I took a pass ("P") on the 140kg attempt.  I figured there is no sense in trying to nail a 140kg when 135kg was impossible -- just trying to exercise some reason.

- The clean pulls were HEAVY!  My goodness it felt like my back was going to snap and my head was going to explode.  Keeping my spine ridged was extremely tough to maintain throughout the pull.

- Front squats were a challenge after straining so hard with the clean pull.  I made the lifts but not with ease.  I'm glad this day is over!

UNDERSETTING DAY 1, WEEK 4 (2012MAY26)

Snatch:
45 x 3 (warm up)
55 x 2
58 x 1/1 (work set)
70 x 1/1
80 x 1/1
88 x 1/1
98 x 1
103 x 1
110 x 1
115 x F/F/F

Snatch Pull:
128 x 3/3/3 (work set)

Back Squat:
70 x 3 (warm up)
90 x 3 (work set)
108 x 3
125 x 3
135 x 3
145 x 2
158 x 2
163 x 2
170 x 1/F
170 x 1/F

Clean Grip RDL:
120 x 5/5/5 (work set)

* Notes:

- Instead of looking at the negative, I'm going to stay positive about today's workout.  First off, I had a good friend, fellow weightlifter, and coach Gregg Hadley over to lift.  Second, my snatch session today went nearly flawless until I ended at three failed attempts at 115kg.  It was heavy, but doable; yet, I couldn't lock myself out underneath the barbell.  No worries - there is always next time - notice the positive attitude?

- The back squats went well too up until the point of reaching 170kg for doubles.  I had to dump the barbell twice on both my second repetitions -- I nearly got stapled under that weight.  I think Gregg may have pee-peed his pants a little bit watching me dump the weight.  It wasn't pretty.  What really SUCKED was the fact that I had to strip down 170kg twice to reset the barbell on the squat rack.  Talk about a complete pain in the ass.  I just didn't have enough mustard left in me to knock out those second repetitions.  I was officially "POW (pau)!".

COACH THE COACH 6

The sixth installment of "Coach the Coach" is a snatch video of yours truly.  This particular day was frustrating, because I failed to make any of my snatch attempts above 117.5kg.  I was freaking pissed at myself, and dying for a new PR.  It never happened; instead, the only PR I made for the day was my level of being pissed-off!  So take a look at the video and tell me where I've gone astray.

UNDERSETTING DAY 4, WEEK 3 (2012MAY24)

Clean and Jerk:
55 x 3 (warm up)
65 x 3
70 x 1/1 (work set)
85 x 1/1
98 x 1/1
105 x 1
113 x 1
120 x 1/F/1

Clean Pull:
125 x 3/3 (work set)

Back Squat:
75 x 3 (warm up)
90 x 3 (work set)
108 x 3
125 x 3
135 x 3
145 x 3/3

Snatch Grip RDL:
100 x 5/5/5 (work set)

* Notes:

- So close, so very close to completing the week without a miss.  I totally shit the bed on my second 120kg clean and jerk.  The clean was nice, the jerk was a flop!  DAMN IT!  Regardless of the miss, this week was a huge triumph on the platform.  Having only one miss for the whole week - not too shabby for an old fat fart like myself.  Can someone say, "winner, winner, chicken dinner!"?

 - Hopefully, I can keep this momentum going through the final week of Undersetting.

UNDERSETTING DAY 3, WEEK 3 (2012MAY23)

Snatch:
45 x 3 (warm up)
55 x 2
58 x 1/1 (work set)
70 x 1/1
80 x 1/1
88 x 1/1
93 x 1
98 x 1/1/1

Snatch Pull:
110 x 3/3 (work set)

Front Squat:
70 x 3 (work set)
85 x 3
98 x 3
105 x 3
113 x 2/2

Clean Grip RDL:
100 x 5/5/5 (work set)

* Notes:

- If only all my days on the platform went as well as today - I'd walk around with a giant shit-eating grin on my face.  Another successful day on the platform with nil, zip, zero, not even a donut of a miss.  Fuck yeah!  The confidence storm is still hovering above my platform, let it continue to rain baby rain!

UNDERSETTING DAY 2, WEEK 3 (2012MAY21)

Clean and Jerk:
55 x 3 (warm up)
65 x 2
70 x 1/1 (work set)
85 x 1/1
98 x 1/1
105 x 1/1
113 x 1
120 x 1/1/1

Clean Pulls:
125 x 3/3 (work set)

Front Squat:
70 x 3 (work set)
85 x 3
98 x 3
105 x 3
113 x 3/3

Snatch Grip RLD:
100 x 5/5/5

* Notes:

- A storm of confidence is brewing after a second day with no missed lifts.  I love it!  Let it rain, let it rain, let it rain!  I feel great today after another successful day without any missed lifts.  I felt strong; probably, because the weights are slightly lighter than the previous two weeks, but I'll take what I can get.

2012 KANSAS STATE CHAMPIONSHIP AND OPEN RESULTS

After a long day of driving, terrible weather, and delay after delay, the 2012 Kansas State Championship and Open ended in success.  On Saturday, I drove to Olathe, Kansas to MidAmerica Nazarene University to participate in the 2012 Kansas State Championship and Open.  It wasn't the most pleasant drive considering the weather was foul due to rain showers and the drive took over 2 hours.  By the time I arrived, my old decrepit hips, back, and knees were screaming for relief.

Upon arriving at 1300 for weigh-in, I was informed that our start time for lifting was delayed until 1530 due to the unusually large turnout of athletes; thus, extending the normal two hour period between weigh-in and start time to two and a half hours.  This year's meet was the largest in history, gathering over 140 participants and the large crowd equalled more delays.  Ultimately, 1800-1830 became the start time for the Senior and Masters Division -- nearly three hours later than expected.  By this time, I was tired, bored, and relieved to start.

The warm-up room was hustling with bodies trying to prepare for their initial opening lifts.  All the lifters were courteous and accommodating in the warm-up room, graciously allowing each other to take turns on the limited amount of barbells and giving each other pointers and encouragement.

The wait and a healthy dose of patience paid off in the end.  I finished the meet with a combined total of 242kg at a weight of 107.7kg.  My snatch of 110kg and clean and power jerk of 132kg earned me 1st place in the 105+ Masters weight class for the Kansas State Championship and the 105+ Masters weight class for the Open division.  Furthermore, through the grace of God, I somehow managed to win the title of the Best Master Lifter for the Kansas State Championship and Best Master Lifter for the Open as well.  Four awards in one night, I couldn't have asked for more.

My loot from the meet

I was shockingly pleased with my results; however, my success at the meet would not have happened if not for the help of some friends that I'd like to thank.  First is Jerrell Barber of CrossFit Olathe.  He and I attended the USAW Level 2 Coaching Course in May of 2012.  He kindly offered his coaching services to "run the scorecards" for me; even though, he had his own contingent of lifters at the meet.  For this, I felt blessed and grateful, because I was at the meet without a coach.  His coaching and "pre-opener" prep work were top notch!  I couldn't have been happier -- thanks Jerrell!

The second person is Mike Rosewell of River Market CrossFit.  Due to my lack of sufficient planning and foresight, I arrived to the meet without an ample supply of food to sustain me throughout the evening.  Mike, who I had met previously at another meet, was gracious to offer food and drink to keep me going throughout the night.  Plus, he and I shared a barbell together through our prep phase and provided the necessary encouragement I needed to push through the long evening.  Thanks Mike for your kindness.

The third person I need to recognize is my coach, Javier Sanjuan of Olympus Barbell Club, who coached me throughout the past four weeks during my Conceptual Program.  It was his idea and encouragement which convinced me to compete.  All of his coaching was done via email and video analysis from Afghanistan.  Moreover, Javi's personalized recommendations and minor tweaks to various flaws and weaknesses in my form and programming helped to catapult my progress on and off the platform.  If you're ever in need of a top quality coaching look here.  Thanks Javi for getting me this far.

Fourth, I need to thank my beautiful wife, Stacie, and my number one fan and son, Jack.  They forfeit many hours per week with me so I can train and pursue this sport that I love.  Without their sacrifice and understanding all of my training, sweating, dieting, complaining, aching, etc... would be for naught.  Thank you sweetheart and without mention, thanks Jack for all your love, encouragement, and for being my number one fan.

Finally, I need to raise my head and arms up to the man upstairs and give praise and thanks to my Lord and Savior, Jesus Christ, for giving me the strength and will to continue in a sport that at times can become rather boring, tedious, and exhausting.  There have been numerous days when the thought of stopping, quiting, and overall apathy have lurked in the gym with me -- waiting for me to quit.  Instead, I've looked up to the Lord for his strength, confidence, and encouragement, and he has always delivered.  Thank you Lord Jesus for being apart of my life.

ELEIKO TRAINING BARBELL

Below you'll find my review of the men's 20kg Eleiko training barbell.  To say it's a gem is an understatement.  This is a extremely well designed and manufactured barbell.  It exhibits all the requisite characteristics of a high end training barbell.  These are the points which I love about this barbell:

- Spin is out of this world.  Second to none, in my humble opinion.
- Whip is responsive but not overly loose.
- Knurling is tacky, as if the barbell is gripping back at you.  No other barbell feels quite like an Eleiko.
- Beauty - yes, I said beauty.  It's a sharp, beautiful and handsome looking barbell.  It not only performs well, it looks the part!

Some other things about the bar that other barbell manufacturer's don't provide:

1. A booklet on warranty information and how to maintain and care for your barbell.

Eleiko Booklet and wire cleaning brush

2. A serialized certificate/label for the barbell with manufacture date - it's almost like a barbell Beanie Baby!

Serialized warranty for the barbell

3. A wire brush for cleaning.  Nothing to special considering it's a regular wire brush but it's the thought that counts.

Isn't this the truth?

UNDERSETTING DAY 1, WEEK 3 (2012MAY20)

Snatch:
45 x 3 (warm up)
55 x 3
58 x 1/1 (work set)
70 x 1/1
80 x 1/1
88 x 1/1
93 x 1
97 x 1/1/1

Snatch Pull:
110 x 3/3 (work set)

Back Squat:
65 x 3 (warm up)
90 x 3 (work set)
108 x 3
125 x 3
135 x 3
145 x 3

Clean Grip RDL:
100 x 5/5/5 (work set)

* Notes:

- It' may not be noticeable at first glance, but the third week of "Undersetting" is a de-load week.  The prescribed kilos has dropped, along with the volume of sets and repetitions.  Considering the previous week, it's a welcomed treat!  I plan on capitalizing on the reduction of volume to focus seriously on form and technique to care over into week 4.  Today was a successful day with zero misses and lots of confidence.  I hope for more days like today.

UNDERSETTING DAY 4, WEEK 2 (2012MAY15)

Clean and Jerk (Clean and Power Jerk*):
40 x 3 (warm up)
55 x 3
75 x 2
105 x 1/1 (work set)
105 x 1/1
113 x 1/1
120 x CF
125 x 1/1/JF
133 x CF/CF

Clean Pull:
140 x 3/3/3/3 (work set)

Front Squat:
75 x 3 (warm up)
105 x 3/3/3 (work set)
113 x 3/3
120 x 2/2/2

Snatch Grip RDL:
110 x 5/5/5

* Notes:

- Not sure what happened today but it wasn't pretty.  The clean and jerk warm up started again with me naturally performing a power jerk, so I decided to stay with the power jerk throughout -- bad decision or not, I'm really not sure as it was the clean which seemed impossible today.  I've noticed the forward shift from all the snatches has now infiltrated my cleans.  Missing cleans is a rarity for me, so I know it's because of the transference of bad habits from my snatch.  SHIT!

- The remainder of the workout seemed effortless; however, the clean pulls at 140kg started to annoy my low back again.  Regardless, another workout behind me and the second week of "Undersetting" is what my Hawaiian bruddas would say, "pow" (a.k.a done), and so am I.  I hope the next week fairs better than the monstrous dump this week as turned into.

COACH THE COACH 5

This is a not-so-recent video of me attempting to clean and jerk 140kg.  The video was taken back on 22 February 2012.  If you listen closely, you can hear my training partner and coach, Javi, giving me pointers and encouragement to make the lift.  This particular lift was so close, yet so far away.  Fire away with any comments.

UNDERSETTING DAY 3, WEEK 2 (2012MAY14)

Snatch:
25 x 5 (warm up)
45 x 3
55 x 3
75 x 1/F/1
88 x 1/1 (work set)
88 x 1/1
93 x 1/1
98 x 1/F
103 x 1/F
93 x 1/1
93 x 1/1
98 x 1/F
98 x 1/1

Snatch Pull:
110 x 3 (work set)
115 x 3/3/3
120 x 2/2

Back Squat:
75 x 3 (warm up)
115 x 3
135 x 4 (work set)
145 x 5/5/5/5
153 x 2/2/2/2

Clean Grip RDL:
110 x 5/5/5 (work set)

* Notes:

- Will someone stop by and hit me over the head with a barbell?  As you can see, I had a few misses in the snatch today.  I even attempted to extend my warm up by starting with a very light weight (25kg) and slowly increasing before starting my work sets -- shit didn't work.  Although, today was nothing compared to the "bomb-out" I had previously in the week; but, less than desirable by my standards.  I need to stop being so hard on myself, but I strive for excellence in every lift and today's snatch performance was well under the mark.  I did manage to complete at least one successful lift in each of the weights prescribed - this is good - notice I'm trying to stay positive?  The main reason for the lifts - my center of gravity is shifting too far forward throughout the lift.  It's frustrating!

- The remainder of the workout was fairly challenging.  The back squats were a mother-bitch towards the later sets, yet manageable and I completed them without failure.  So, I'm happy.  Time to regroup, reevaluate, and tackle the barbell again with a renewed sense of purpose and focus.

UNDERSETTING DAY 2, WEEK 2 (2012MAY12)

Clean and Jerk:
55 x 3 (warm up)
75 x 3
90 x 2
105 x 1/1 (work set)
105 x 1/1
113 x 1/1
120 x 1/1/1
125 x 1/1/1

Clean Pull:
140 x 3/3/3/3 (work set)

Front Squat:
75 x 3 (warm up)
105 x 3/3 (work set)
113 x 3/3/3
120 x 2/2/2

Snatch Grip RDL:
110 x 5/5/5 (work set)

* Notes:

- Could it be?  A day without a miss?  Yes, finally I've cleared a workout without a miss.  This is a huge victory considering the previous debacle with the snatches.  I'm finally at peace about my performance on the platform today.  This is the confidence booster that I need going into tomorrow's workout planned with snatches.  I'll stay positive and keep my fingers crossed.

THE VALUE OF GOOD FRIENDSHIP AND COACHING

In my experience, friends are hard to find.  After serving 20 years in the Marine Corps, you become accustom to the flux of friends coming and going.  One minute you're inbound, the next minute your PCS'ing (leaving for another duty station).  The turnover of personnel is akin to a revolving door.  On average, for approximately three years - if you're lucky - you get to know someone fairly well and then they move on.  It's an accepted, yet painful part of military life -- here one day, gone the next -- it's cyclic and sad.  You soon find yourself developing "quick release" friendships.  Meaning, when the time comes, you continue forward without skipping a beat, without missing that person, without hesitation, without emotion.  Your heart become a little more callus, and you care less when people leave.  It's what we do.

So, finding a good friend has been difficult -- not to mention being a good friend has been even more challenging because I naturally develop a "quick release" mentality when building a friendship.  I spontaneously expect friendships to be transient, due to my many years of "quick release" friendship programming.  I can't help it - it's what I do.

After leaving the Marine Corps, it was even more difficult to find a good friend.  I'm sure a lot of this had to do with my old ways ("quick release") of fostering a friendship; but, thankfully -- through the grace of God, I did find a good -- no make that, damn good -- friend.  Furthermore, this particular friend is also an avid weightlifter and remarkable coach.  Unfortunately, he is in the U.S. Army (don't judge him for not being a Marine).  Of course, as expected he had to deploy to Afghanistan, but he's never pulled the "det-cord" on our friendship.  Rather, he's been a great friend since his departure.  Our friendship has grown exponentially through daily email correspondence.  Most of our conversations revolve around family, friends, and, without mention, all things weightlifting.  Okay, I'll stop bullshitting you, we talk a lot about weightlifting!

Much like finding a good friend, the value of a good coach is immeasurable.  I consider this particular person, not only a friend, but my coach.  I don't present the title "coach" readily or haphazardly to anyone.  You see, the most ideal "coach" is quintessentially an advisor, mentor, trainer, leader, scholar, and, if you're lucky, a friend.  Let me share with you some very important attributes of my coach and it's value to my weightlifting program.

Joe and Javi (coach and friend)
Is that Joe or Grizzly Adams?

- A coach is that one person who has the nerves (a.k.a. cojones) and intestinal fortitude to honestly express themselves to you - good, bad, and ugly.  If your shit stinks, a good coach will not only let you know how bad it stinks, but why, and how not to make it stink so much, or hide it so you can blame someone else.  There is no substitute for a coaches' candor and frankness.

- A coach is kryptonite to complacency and self imposed apathy.  If you get lazy and develop a "don't give shit attitude" your coach is on your ass like a starved, leg mauling, junk yard dog!  He's the one, who sets the standards high, motivates the work-shy, and demands excellence - always!

- A coach gives sage advice and just praise.  He's not going to blow smoke up your ass, but at the same time, gives well-deserved "at-a-boys" and the occasional pat on the back -- when deserved, not to stroke your ego.  Don't expect praise every training session, if you do try "Curves".

- A coach is an innovator and dreamer.  He shares your dreams of success on the platform and finds new and innovative ways to make it a reality.  Sometimes, these methods may seem odd or unorthodox, but he has your dreams in mind -- first and foremost.  Whether it's adjusting foot stance to overhauling a training plan, he is always an active participant in attaining your aspirations.

- A coach is a scholar of his sport.  Always learning and never reluctant or arrogant to learn more, a coach strives to continually educate himself about technique, equipment, rules, regulations, nutrition, recovery, and much, much, more.  The coach is humble in his knowledge and is always open to learning from novice to Olympian.

- A coach is omnipresent when coaching.  Trust me, he sees everything -- everything!  The smallest nuances and technical flaws look like a freaking train wreck, trust his "second set of eyes".  If you can feel and see it, it's magnified a 100 times over through his critical eye, so don't even think you can get one by him.  He sees everything!

- A coach is a (cheer)leader, the one person who is always on your side, rooting for you and your progress, on and off the platform.  He provides encouragement and lives to see you excel and reach your maximum potential.  He cares little about his well-being, only yours, because he is a (cheer)leader!

- A coach is a weightlifter -- either past or present.  He's paid his dues in the gym; sweating on the platform; bleeding on the barbell; screaming for another repetition; grunting and grinding out of a new PR back squat; dieting to the point of chewing off his own arm to make weight, and yelling at the new kid for dropping an empty barbell.  If he hasn't done it, he knows someone who has.  If your coach has never stepped on the platform, step away, step very far away.

- A coach is like a proverbial "jock-strap" -- kind of disgusting and borderline gay, but follow me on this one.  If you use it, or in our case, use the advice given, it will protect you, support you, and give you confidence on the platform.  If you choose not to use it, you run the risk of failure, injury, doubt, and stagnation in your training.  Don't be the "one" on the field without it -- freaking use it!

At the end of the meet, the value and character of a coach is telling, because a good coach will revel in your victory and provide reassurance and support in your failures.  He is there from the first repetition to the final lift on the platform, and back again the next day for more.  As you can see, the value of a good coach is incalculable and priceless.  If you can find a coach that exhibits these attributes consider yourself lucky!  Thankfully, these are the attributes of my coach who is also my friend, so I'm twice as blessed to have him as both.  Thanks Javi!

UNDERSETTING DAY 1, WEEK 2 (2012MAY11)

Snatch:
55 x 3 (warm up)
68 x F/F/1/1/1
79 x 1/1
88 x 1/F (work set)
88 x 1/1
93 x 1/1
98 x 1
103 x 1/F
110 x F/F

Snatch Pull:
115 x 3/3/3/3 (work set)

Back Squat:
65 x 3 (warm up)
105 x 3
135 x 4/4 (work set)
145 x 4/4/4/4
153 x 2/2/2

Clean Grip RDL:
110 x 5/5/5

* Notes:

- A complete abomination today with the snatch.  I could not for the life of me connect the second and thrid pull together to receive the barbell properly.  I was soft and weak under the bar and it seemed twice as heavy as it should have been.  It was an abortion!  I'm totally ashamed of my performance today -- completely unacceptable.

- After the bomb out on the snatch, I could hardly wait to move forward onto the snatch pull.

- Back squats were formidable but compared to the snatches, a walk in the park.  The high volume of squats were a welcome change of pace.  Pure strength and gutting out repetitions - something you can't do in a snatch.

- The clean grip RDL were easy-peasy at 110kg.  Nothing remarkable to mention.

- I hope today's blunder under the barbell is not an indication of what's to come for the remainder of the week.  I'll try my best to stay focused and positive.

UNDERSETTING DAY 4, WEEK 1 (2012MAY10)

Clean and Jerk:
55 x 3* (warm up)
75 x 2*
95 x 1*
105 x 1/F (work set)
105 x 1/1
105 x 1/1
113 x 1
120 x 1
125 x 1/1
105 x 1/1
105 x 1/1
105 x 1/1
113 x 1/1
113 x F/1

Clean Pull:
140 x 3/3/3 (work set)
148 x 2/2

Front Squat:
78 x 3 (warm up)
105 x 3/3/3 (work set)
113 x 2/2
120 x 2/2/2

Snatch Grip RDL:
100 x 5/5/5 (work set)

* Notes:

- For some odd reason I naturally start my clean and jerk warm up with the power version.  Not sure why but it happens.  I went along until I started my work sets and immediately switch back to split jerks.  For the most part, the clean and jerks went well.  I had missed jerk at 105kg and 113kg -- both as a result of not pushing myself under quickly enough, and getting the barbell back behind me.

- Clean pulls didn't aggravate my back, as the day off helped dramatically.  However, I felt my form crumble as I ventured into the 148kg pulls.  Trying to keep a rigid spin was nearly impossible at this weight.

- The easiest part of the day was the front squats.  I felt significantly stronger after a day of well deserved rest.

- Once again, the snatch grip RDL stressed my back but thankfully it was only at 100kg.

- So far, I'm pleased with the Undersetting program.  It's challenging and demands hard work, coupled with a few extra grunts, but so far so good.

THE HANDS HAVE IT (PART 1 - SNATCH)

We've already discussed the importance of grip in a previous blog post titled "Hookers Have Big Snatches!", but I'm going to cover the topic of hand placement on the barbell for the snatch, clean, and the jerk.  I'll break this down into a three part series, starting with the snatch.  I plan on doing this as it comes naturally for me - by the numbers (a.k.a. Marine Corps style) -- one step at a time.

If this subject matter (hand placement on the bar) is a little to elementary for you, or if your level of expertise and experience is beyond this subject please move on and save yourself some reading.  However, there are others who aren't "squared away" so this post is intended to get their shit together .  So either be patient and read my ramblings or move on to the next blog.  My intent is to educate with a splash of humor, not bore you to death.  So stay if you want, otherwise -- post!

Grip and hand placement go "hand-in-hand" -- damn, did I just type that corny shit?  Corny word play aside, when preparing for the classic lifts, hand placement is critical.  It can result in the difference between an efficient, well executed lift, to a complete bomb out on the platform and looking like a complete fart-knocker.  So take heed and get your learn on.

Throughout the course of my weightlifting experience, I've been taught a few different ways to find the perfect hand placement for the snatch.  Of course, any of these methods work fairly well and, in the end, they produce nearly the same result; but, ultimately, it will take trial and error on your part to see what works best for you and the keen eye of a seasoned coach to help make adjustments to increase your efficiency with the lifts.

"Eye Balls":  The first method is what I call the "Eye-Balls" method.  This is my preferred method due to its simplicity. You read that correctly.  Nothing very scientific about it, just grasp the barbell and place it overhead with your arms fully extended.  You don't even have to snatch the barbell overhead, just get it there.  Is the barbell 3-4 inches from the top of your head?  Yes or no?  If it's not 3-4 inches above your head, then adjust your hands either laterally towards the sleeves of the barbell or medially towards the center of the barbell.  Keep adjusting your hands until the barbell hovers 3-4 inches over your head, while your arms are fully extended.  Like magic, you've just found your snatch grip hand placement on the barbell - remember it.  This method is stupid-simple, effective and easy to use on the fly -- any monkey can do it, even the sweaty goon pictured below, so try it.

3-4 inches Rock!  That's 3-4 feet!  Move the hands out laterally!
Adjust, adjust, adjust!

Outstanding!  Now go take a shower Nasty!

"Pockets":  The next method is apply called the "Pockets" method, which I've learned from Coach Burgener of Mike's Gym.  This is the second method of determining hand placement on the barbell.  A little more involved than "Eye-Balls" but it works just as well.  Simply hold the bar while standing upright, move the hands laterally or medially until the barbell reaches the height of your hip crease or "pockets".  Don't know where your hip crease lies?  What are you freaking stupid?  Okay, I'll give you a break this one time, but you need to develop some kinesthetic awareness if you plan on becoming a good weightlifter!

To find your hip crease or "Pockets", stand upright, place your hands on your hips like you're portraying an episode of Wonder Woman.

Hand on hips, turn your head to the left and cough.
Wonder Weightlifter... You're a Wonder... Wonder Weightlifter!

Now, bend slightly at the hips by sending your ass back like a stripper who needs to make quick cash to buy blow for her dead-beat common law husband/pimp.  Feel the crease made when bending slightly forward and with your ass back -- near your "pockets"?  That's the hip crease.

Bending at the hips to find the hip crease.
(Looks like I'm trying to take a dump while standing up.)

To establish your "Pockets" hand position take the following two steps:

1 - Hold the barbell with the hand placement you would have for a snatch.  Ensure your arms are fully extended with elbows locked out.

Barbell is on the hip crease or
in the "Pockets" position.
(Motivating!)

Side view.
Barbell is riding on the hip crease or "Pockets"
(This is good trash!)

2 - Lift your left knee to "boot top height" -- like you're "marking time" -- military lingo for those who have served.  In other words, lift your left knee up approximately 12 inches.

Notice there is no break in the elbow when the left knee is raised?
(You're "squared away and good to go".)

If there is no break in the left elbow/arm then your "good to go" -- more military jargon.

Common fault corrections with the "Pockets" method:

It's obvious the hand placement is way to close for a snatch.
(Hello, Stupid!  Move those hands out
 and where is your "no shaving chit" -- TURD?)

Break in the elbow when the knee is lifted

indicates the hand placement is too close -- no shit.

(Move the hands out Rock!)

"Measure Me This":  The third method involves measuring - who the hell has time for that shit, or a tape measure sitting around the platform?  So, we're going to forgo this method completely.  If you're really interested in this method, Google it.  Otherwise, I'm going to save myself some typing and you some reading.

Measure this...

So, there you have it.  Three - actually two - methods of determining hand placement on the barbell for a snatch.  One - simple, two - a little more involved, and three - too freaking involved and not worth the time.  Hopefully, with the aforementioned methods, you'll establish the perfect hand placement for a killer snatch, because everybody wants to hold onto a big snatch!

UNDERSETTING DAY 3, WEEK 1 (2012MAY09)

Snatch:
55 x 2 (warm up)
63 x 2
70 x 1
81 x 1
88 x 2/2 (work set)
93 x 1/1/1

Rack Power Jerk*:
55 x 3 (warm up)
75 x 3
88 x 2/2 (work set)
93 x 1/1/1

Snatch Pull:
110 x 3/3/3/3 (work set)

Back Squat:
75 x 3 (warm up)
105 x 3
135 x 4/4 (work set)
145 x 3/3/3
153 x 2/2/2

Clean Grip RDL:
100 x 5/5/5 (work set)

* Notes:

- Snatch was superb today.  Couldn't have asked for a better performance.  Flawless feel freaking fantastic!

- The Undersetting Program called for "incline", which I assume is incline bench press.  Considering I don't have an adjustable bench, I've decided to alter the program and substitute rack power jerks for the "incline" exercise.  These went without any problems.

- My low back was a little tender today - slightly off but I managed to complete the snatch pulls without any major issues.  I'm still cognizant of the tender back with this movement.

- Back squats were surprisingly a breeze compared to the previous back squat session.  Not having to execute 5 consecutive repetitions was relieving.

- The clean grip RDLs weren't much of a challenge at 100kg but my back did start talking to me towards the last set.

COACH THE COACH 4

Fourth edition of "Coach the Coach" and today's classic lift is the snatch.  The video shows my attempt at a 120kg snatch which failed miserably; however, during the very same workout I did manage to snatch 120kg for a new PR.  So, take a look at the video and fire away with any recommendations - coach the coach!

UNDERSETTING DAY 2, WEEK 1 (2012MAY08)

Clean and Jerk:
55 x 3* (warm up)
75 x 2
95 x 2
105 x 1/1 (work set)
105 x 1/1
113 x 1/1/1
120 x 1/1/1

Clean Pull:
140 x 3/3/3/3 (work set)

Front Squat:
55 x 3 (warm up)
85 x 3
105 x 3/3/3 (work set)
113 x 3/3/3
120 x 2/2/2

Snatch RDL:
100 x 5/5/5 (work set)

* Notes:

- Fairly easy workout today.  Initially, when I started my warm up I accidentally knocked out a set of power jerks at 55kg; hence, the asterisk.  Aside, from the natural tendency to power jerk, the clean and jerk portion went well.

- Clean pulls began to aggravate my low back -- nearly to the point of a back strain, because I found myself failing to maintain proper spinal lockout throughout the pull.  This evidence itself more as the sets progressed.  I'm quite disappointed in my execution of the clean pulls.

- Front squats went well.  No complaints at all.

- Snatch RDLs irritated my back even more after the less than desirable clean pulls.  Not sure if 5 consecutive repetitions is beneficial as my form began to falter after 3 repetitions; however, I'll stay the course.

UNDERSETTING DAY 1, WEEK 1 (2012MAY07)

Snatch:
55 x 3 (warm up)
65 x 2
75 x 2
85 x F/1
88 x 1/1 (work set)
88 x 1/1
88 x 1/F
93 x 1/1/1
98 x 1/F/1

Snatch Pull:
115 x 3/3/3 (work set)
120 x 2/2

Back Squat:
60 x 5 (warm up)
100 x 3
135 x 5/5 (work set)
145 x 3/3/3
153 x 2/2

Clean Grip RDL:
100 x 5/5/5 (work set)

* Notes:

- Quite the change of pace and mind-frame in having to ad lib with the warm up.  Wasn't overly sure about it, as I didn't want to waste to much time and energy warming up; yet, I wanted to warm up sufficiently.  Something the other program seemed to incorporate into the plan - this one - not so.

- Missed a 85kg snatch in the warm up due to over confidence/complacency.  Found myself getting a little too loose in receiving the bar but it was corrected with 88kg, until the very last repetition of set 3.  Failed snatch at 98kg was entirely mental.  My brain switched "on" and my body turned "off".  In the very next repetition, I turned "off" my brain and the body turned back "on" and I managed the lift without any problems.

- Back squats were a task to complete.  Not venturing over 2-3 repetitions in the previous program didn't properly prepare me for the work sets of 5 repetitions.  They weren't too difficult, just different in rep tempo because of the added repetitions.

- RDLs felt great.  I will definitely feel soreness in my hamstrings come tomorrow.  I've decided to switch between and clean and snatch grip for the prescribed RDLs throughout the program.  Hopefully, it will payoff.

UNDERSETTING PROGRAM INTRODUCTION

After the successful PR total at the "2012 Yellow Brick Road Open", I've decided to give a different training program a run.  This next plan is called the "Undersetting Program" and I obtained it from the Idaho Weightlifting Federation website.  The decision to undertake this program was two fold.

First, I felt the need to execute the classic lifts as much as possible.  This particular program has the athlete performing the snatch and clean and jerk twice per week.  Furthermore, it worked best with my hectic schedule as a Stay-At-Home-Dad (SAHD) by only requiring four training sessions per week.  Plus, the entire program is only four weeks long compared to the five week Calpian plan.

Secondly, the program emphasizes heavy squatting, which I feel should help increase my classic lifts.  If you recall, I previously discussed the importance of building and maintaining foundational strength through the use of back and front squats.  This particular program is squat dominant, and, based upon my predictions, should help with increasing my snatch and clean and jerk.

Much like the previous Calpian 5 Week Training Program, this program has an automated spreadsheet, which quickly and effortlessly populates projected weights based upon your 1RM.  I find this convenience priceless, as I don't have the time, energy or resources to calculate every lift scheduled over the next four weeks.

Below are the 1RM weights I inputted to generate my "Undersetting" program.

Snatch -- 115kg
Clean and Jerk -- 140kg
Back Squat -- 180kg

Please note that my current competition 1RM is 100kg snatch, and 130kg clean and jerk; however, in training, I've attained the above listed PRs.  Therefore, these "training" PRs is what I utilized to generate the program.

YELLOW BRICK ROAD RESULTS (2012MAY05)

Prior to undergoing the Calpian 5 Week Training Program, I was deeply involved in a training regimen, which was reminiscent of a "Bulgarian-ish" approach to weightlifting.  Meaning, heavy days were the norm, with repeated maximal attempts in the classic lifts -- not to mention, the same protocol with front and back squats.  After the initial "honeymoon", my success with this approach began to wane.  Instead, it resulted in a cascade of unrecoverable physical stress, reemergence of nagging injuries, and complete mental exhaustion.

100kg ready for take off.

So, the goal of undergoing the Calpian plan was to provide a break from the madness of maximal lifting, and approach weightlifting in a more sensible manner -- more in line with my needs and recovery abilities.  Fortunately, the new program allowed me the opportunity to train, gain some strength, improved my technique, while actively resting by body.  Moreover, and possibly, more importantly, it gave me the much needed confidence to step on the platform again to compete.  Thus, a decision was made during the last two weeks of the program to compete in a local meet -- the "2012 Yellow Brick Road" (sanction # 28-12-06).

Fighting to stay tight!

How did I fair?  I my opinion, exceptionally well, considering my total increased 17kg!  Previously, my total at the "Wounded Warrior Winter Open" (sanction 28-12-02) was 213kg.  To walk off the platform with a competition snatch PR of 100kg and a competition clean and jerk PR of 130kg (230kg total) is -- in my book -- a success!  I was thoroughly pleased with my performance, but most of all, I was pleased with the Calpian program that helped me attain the added 17kg.  But now, I want more!

Success!  Eat Shit 100kg!

CALPIAN 5 WEEK TRAINING PROGRAM AFTER ACTION REPORT

After five weeks of training, or suffering -- dependent upon how you view training, my journey with the Calpain 5 week training program is finally over.  It has been a great experience.  I've learned a lot about myself over these past 5 weeks.  I learned that the weights don't move themselves, you have to sweat, fight, and grind through both missed and successful attempts.  This particular program was physically challenging but manageable with the right mental moxie.

Below are some weightlifting epiphanies and opinions I had throughout the course of this program.

- Even though the classic lifts (snatch and clean and jerk) have the highest priority in a weightlifter's training program, never discount the fundamental need for squats to develop and maintain foundational strength to better the classic lifts.  It's a proven fact that when your squat increases, so do your classic lifts.  Therefore, a good training program should always include back and front squats -- or in this particular case, back, front, and stop squats.

- Shorter, more intense, and calculated workouts garner the greatest results with the least amount of investment of time and resources.  Especially, as a master (old man) athlete, finding two or three hours to train is not an option; however, spending 35-45 minutes under the bar after a 10-15 minute warm-up is sound, smart, manageable, and down right - right!  Go for the shorter workouts and find something productive with the other 23 hours of your day!

- Adaptation and modification of any program is critical, both physically and mentally.  This program called for workouts Monday through Friday; yet, I trained based upon the availability of my schedule.  Don't get wrapped up trying to workout on specific days - it will only piss you off and derail progress.

- The 1RM used to populate and formulate the prescribed weights in this program were fairly accurate, thus, making the program tough but achievable.

- In retrospect, after completing other programs besides this particular one, I'd recommend including the good mornings (GM) and/or Romanian dead lifts (RDL) as initially prescribed in the spreadsheet.  I genuinely believe the addition of these exercises would greatly enhance the results of this program.

- The only downside of this particular plan is that it lacks a lot of variety by not including any hang, block, or stage lifts.  However, in the program's defense, these auxiliary exercises (i.e. hang snatch, block snatch, 3 stage clean, etc...) are usually implemented to correct any technical faults under the guidance of a coach -- someone I didn't have available during the course of the program.

This program is solid all around and I'd like to revisit and undergo the program again in the future.  In closing, if I were asked, "Would I recommend this program?" I'd emphatically answer "YES!".

Now go lift something really heavy!