Snatch Pull:
55 x 3 (warm up)
85 x 3 (work set)
90 x 3
97.5 x 3
112.5 x 3
117.5 x 3/3/3
Clean Pull:
100 x 3 (work set)
105 x 3
115 x 3
132.5 x 3
140 x 3/3/3
Back Squat:
87.5 x 3 (work set)
105 x 3
115 x 3
157.5 x 3/3/3
Press:
57.5 x 3 (work set)
62.5 x 3/3/3
Snatch Grip RDL:
117.5 x 3/3/3 (work set)
* Notes:
- Another fun and enjoyable pull and back squat day. The 157.5kg back squat required a little more focus and determination to complete successfully, but I pulled through. It was tough.
- I'm considering dropping the press from the remainder of any of these workouts. It's only programmed once per week as opposed to the other exercises which are executed 4+ times per week. It almost feels senseless to include them into the workouts and, with their removal, it will decrease my overall workout time.
Friday, November 30, 2012
CONCEPTUAL (RD 2) DAY 2, WEEK 4 (2012JUL12)
Clean and Power Jerk:
60 x 3/3 (work set)
72.5 x 3
85 x 3
100 x 3
105 x 3
115 x 1 (segment 1)
120 x 1
125 x 1
115 x 1 (segment 2)
120 x 1
125 x 1
Power Clean and Power Jerk:
95 x 2/2/2 (work set)
Clean Pull:
140 x 3/3/3 (work set)
Front Squat:
67.5 x 3 (work set)
92.5 x 3
105 x 3
132.5 x 3/3/3
Clean Grip RDL:
117.5 x 3/3/3 (work set)
* Notes:
- Smooth as butter today on the platform. My power jerks seemed effortless and getting the barbell in the proper overhead position seemed to "click" today. I'm very pleased.
- Clean pulls seemed a little heavy today, but I managed, and the front squats were relatively easy. The final set at 132.5 were a bit challenging but I finished without a hitch.
- All in all, another great day on the platform.
60 x 3/3 (work set)
72.5 x 3
85 x 3
100 x 3
105 x 3
115 x 1 (segment 1)
120 x 1
125 x 1
115 x 1 (segment 2)
120 x 1
125 x 1
Power Clean and Power Jerk:
95 x 2/2/2 (work set)
Clean Pull:
140 x 3/3/3 (work set)
Front Squat:
67.5 x 3 (work set)
92.5 x 3
105 x 3
132.5 x 3/3/3
Clean Grip RDL:
117.5 x 3/3/3 (work set)
* Notes:
- Smooth as butter today on the platform. My power jerks seemed effortless and getting the barbell in the proper overhead position seemed to "click" today. I'm very pleased.
- Clean pulls seemed a little heavy today, but I managed, and the front squats were relatively easy. The final set at 132.5 were a bit challenging but I finished without a hitch.
- All in all, another great day on the platform.
CONCEPTUAL (RD 2) DAY 1, WEEK 4 (2012JUL10)
Snatch:
35 x 3 (warm up)
50 x 3/3 (work set)
57.5 x 3
62.5 x 3
72.5 x 3
85 x 3
90 x 1 (segment 1)
95 x 1
102.5 x 1
90 x 1 (segment 2)
95 x 1
102.5 x 1
Power Snatch:
117.5 x 3/3/3 (work set)
Back Squat:
105 x 3 (work set)
122.5 x 3
140 x 3
157.5 x 3/3/3
Snatch Grip RDL:
117.5 x 3/3/3 (work set)
* Notes:
- Getting anxious to see what day 4 will bring. Today's snatch workout went exceptionally well. Zero misses and I felt solid under the bar. My pulls are becoming stronger and I feel myself getting faster under the bar. Let's hope to continues throughout the remainder of this cycle and produce a new PR.
35 x 3 (warm up)
50 x 3/3 (work set)
57.5 x 3
62.5 x 3
72.5 x 3
85 x 3
90 x 1 (segment 1)
95 x 1
102.5 x 1
90 x 1 (segment 2)
95 x 1
102.5 x 1
Power Snatch:
117.5 x 3/3/3 (work set)
Back Squat:
105 x 3 (work set)
122.5 x 3
140 x 3
157.5 x 3/3/3
Snatch Grip RDL:
117.5 x 3/3/3 (work set)
* Notes:
- Getting anxious to see what day 4 will bring. Today's snatch workout went exceptionally well. Zero misses and I felt solid under the bar. My pulls are becoming stronger and I feel myself getting faster under the bar. Let's hope to continues throughout the remainder of this cycle and produce a new PR.
Thursday, November 29, 2012
CONCEPTUAL (RD 2) DAY 4, WEEK 3 (2012JUL09)
Snatch:
50 x 3/3 (work set)
62.5 x 2
72.5 x 1
80 x 1
85 x 1
90 x 1/1/1
Clean and Power Jerk:
60 x 3/3 (work set)
72.5 x 2
80 x 1
85 x 1
92.5 x 1
100 x 1
105 x 1/1/1
Front Squat:
67.5 x 3 (work set)
92.5 x 3
105 x 3/3
Clean Grip RDL:
105 x 3/3/3 (work set)
* Notes:
- Although the weights weren't extremely challenging, I had a great workout. Managed to get into all my positions correctly and it made the classic lifts nearly effortless. I can't stress the importance of proper positioning with these lifts! It will make or break an attempt!
50 x 3/3 (work set)
62.5 x 2
72.5 x 1
80 x 1
85 x 1
90 x 1/1/1
Clean and Power Jerk:
60 x 3/3 (work set)
72.5 x 2
80 x 1
85 x 1
92.5 x 1
100 x 1
105 x 1/1/1
Front Squat:
67.5 x 3 (work set)
92.5 x 3
105 x 3/3
Clean Grip RDL:
105 x 3/3/3 (work set)
* Notes:
- Although the weights weren't extremely challenging, I had a great workout. Managed to get into all my positions correctly and it made the classic lifts nearly effortless. I can't stress the importance of proper positioning with these lifts! It will make or break an attempt!
CONCEPTUAL (RD 2) DAY 3, WEEK 3 (2012JUL08)
Snatch Pull:
75 x 3 (warm up)
85 x 3 (work set)
90 x 3
102.5 x 3/3
Clean Pull:
100 x 3 (work set)
105 x 3
120 x 3/3
Back Squat:
62.5 x 3 (work set)
87.5 x 3
105 x 3
132.5 x 3/3
Press:
55 x 3 (warm up)
67.5 x (work set)
72.5 x 3/3/3
Snatch Grip RDL:
105 x 3/3/3 (work set)
* Notes:
- Autopilot best describes today's workout. Nothing significant to report. I felt as if I was going through the motions today -- very vanilla.
75 x 3 (warm up)
85 x 3 (work set)
90 x 3
102.5 x 3/3
Clean Pull:
100 x 3 (work set)
105 x 3
120 x 3/3
Back Squat:
62.5 x 3 (work set)
87.5 x 3
105 x 3
132.5 x 3/3
Press:
55 x 3 (warm up)
67.5 x (work set)
72.5 x 3/3/3
Snatch Grip RDL:
105 x 3/3/3 (work set)
* Notes:
- Autopilot best describes today's workout. Nothing significant to report. I felt as if I was going through the motions today -- very vanilla.
CONCEPTUAL (RD 2) DAY 2, WEEK 3 (2012JUL06)
3 Stage Clean:
60 x 1/1 (work set)
72.5 x 1
80 x 1
92.5 x 1
100 x 1
105 x 1/1
3 Stage Power Clean:
80 x 1/1/1 (work set)
Rack Power Jerks:
60 x 3/3 (work set)
72.5 x 3
80 x 3
92.5 x 1
100 x 1
105 x 1/1
80 x 2/2/2
Clean Pull:
125 x 3/3 (work set)
Front Squat:
67.5 x 3 (work set)
92.5 x 3
105 x 3/3
Clean Grip RDL:
105 x 3/3/3 (work set)
* Notes:
- Fairly easy day; although, the 3 stage clean at 105kg took a lot of grip strength to maintain a firm grasp of the barbell. The most challenging portion is lowering the barbell. The final stage did require some hand adjustment but managed to pull through without dropping the barbell.
- Any day which requires the separation of the clean and jerk makes for a long day and today was no exception. I loath these long workouts because I feel it hampers my progress in giving each movement 100% effort. By the time I reached the clean pull, I was tired. Luckily, this is a deload week and the weights were relatively light. Nevertheless, it still sucks to workout for over 1 hour.
60 x 1/1 (work set)
72.5 x 1
80 x 1
92.5 x 1
100 x 1
105 x 1/1
3 Stage Power Clean:
80 x 1/1/1 (work set)
Rack Power Jerks:
60 x 3/3 (work set)
72.5 x 3
80 x 3
92.5 x 1
100 x 1
105 x 1/1
80 x 2/2/2
Clean Pull:
125 x 3/3 (work set)
Front Squat:
67.5 x 3 (work set)
92.5 x 3
105 x 3/3
Clean Grip RDL:
105 x 3/3/3 (work set)
* Notes:
- Fairly easy day; although, the 3 stage clean at 105kg took a lot of grip strength to maintain a firm grasp of the barbell. The most challenging portion is lowering the barbell. The final stage did require some hand adjustment but managed to pull through without dropping the barbell.
- Any day which requires the separation of the clean and jerk makes for a long day and today was no exception. I loath these long workouts because I feel it hampers my progress in giving each movement 100% effort. By the time I reached the clean pull, I was tired. Luckily, this is a deload week and the weights were relatively light. Nevertheless, it still sucks to workout for over 1 hour.
Wednesday, November 28, 2012
CONCEPTUAL (RD 2) DAY 1, WEEK 3 (2012JUL05)
3 Stage Snatch:
50 x 1/1 (work set)
57.5 x 1
62.5 x 1
72.5 x 1
80 x 1
85 x 1/1
3 Stage Power Snatch:
67.5 x 1/1/1 (work set)
Snatch Pull:
105 x 3/3/3 (work set)
Back Squat:
62.5 x 3 (work set)
87.5 x 3
105 x 3
132.5 x 3/3
Snatch Grip RDL:
105 x 3/3/3 (work set)
* Notes:
- 3 Stage Snatch work is fun. I particularly like the movement because it makes you concentrate on getting into proper position and violently pulling yourself under the barbell.
- The remainder of the workout seemed fairly typical. Nothing overly stressful but I do need to remind myself that this third week is predominately a deload week, so intensity and volume is preset to decrease.
50 x 1/1 (work set)
57.5 x 1
62.5 x 1
72.5 x 1
80 x 1
85 x 1/1
3 Stage Power Snatch:
67.5 x 1/1/1 (work set)
Snatch Pull:
105 x 3/3/3 (work set)
Back Squat:
62.5 x 3 (work set)
87.5 x 3
105 x 3
132.5 x 3/3
Snatch Grip RDL:
105 x 3/3/3 (work set)
* Notes:
- 3 Stage Snatch work is fun. I particularly like the movement because it makes you concentrate on getting into proper position and violently pulling yourself under the barbell.
- The remainder of the workout seemed fairly typical. Nothing overly stressful but I do need to remind myself that this third week is predominately a deload week, so intensity and volume is preset to decrease.
Tuesday, November 27, 2012
CONCEPTUAL (RD 2) DAY 4, WEEK 2 (2012JUL04)
Snatch:
50 x 3/3 (work set)
62.5 x 2
72.5 x 1
80 x 1
85 x 1
90 x 1
95 x 1
97.5 x 1
105 x F
105 x F
105 x 1
107.5 x 1
Clean and Power Jerk:
60 x 3/3 (work set)
72.5 x 2
80 x 1
85 x 1
92.5 x 1
100 x 1
112.5 x 1
120 x 1
125 x 1
130 x 1
Front Squat:
67.5 x 3 (work set)
92.5 x 3
112.5 x 3/3/3
Snatch Grip RDL:
115 x 3/3/3 (work set)
* Notes:
- Damn, I missed at 105kg, not once but twice. I was pissed. I tried to brush off the first miss but it go into my "oodle-loop" and played with my head. The second miss was just as ugly as the first; however, I finally got my shit together and collected myself mentally and nailed the third attempt. Then 107.5kg wasn't much of an issue. This should serve as a reminder that weightlifting is just as much mental as it is physical. Get your mind right and the weight will become easier to lift.
50 x 3/3 (work set)
62.5 x 2
72.5 x 1
80 x 1
85 x 1
90 x 1
95 x 1
97.5 x 1
105 x F
105 x F
105 x 1
107.5 x 1
Clean and Power Jerk:
60 x 3/3 (work set)
72.5 x 2
80 x 1
85 x 1
92.5 x 1
100 x 1
112.5 x 1
120 x 1
125 x 1
130 x 1
Front Squat:
67.5 x 3 (work set)
92.5 x 3
112.5 x 3/3/3
Snatch Grip RDL:
115 x 3/3/3 (work set)
* Notes:
- Damn, I missed at 105kg, not once but twice. I was pissed. I tried to brush off the first miss but it go into my "oodle-loop" and played with my head. The second miss was just as ugly as the first; however, I finally got my shit together and collected myself mentally and nailed the third attempt. Then 107.5kg wasn't much of an issue. This should serve as a reminder that weightlifting is just as much mental as it is physical. Get your mind right and the weight will become easier to lift.
Monday, November 26, 2012
SUCKERS FOR SUPPLEMENTS
Here's a scenario that I run into ever so often when I'm faced with someone interested in my diet and weightlifting:
[Wanna-be/Lazy Ass] Dude, do you go to the gym?
[Me] Yeah, I try to throw some weights around every now and then.
[Wanna-be/Lazy Ass] What kind of supplements are you taking?
[Me] I take very little supplements and focus mainly on my diet.
[Wanna-be/Lazy Ass] No way man, you don't take any [place product name here]?
[Me] No, I focus on eating whole foods like steak, chicken, fish, nuts and seeds, milk, yogurt, fruits and vegetables.
[Wanna-be/Lazy Ass] Oh. (walks away in complete disbelief).
People are freaking lazy and easily duped into buying a ton of bullsh!t supplements to promote better health, wellness, and performance. It's a ba-zillion dollar industry that thrives on the ill-informed and naive. I was one of them -- a sucker for supplements!
I believe 90% of the products sold in the local health food store is pure crap! There. I said it. Pure nasty, smells of decaying dog sh!t, crap! Why do I make such a bold statement? Because it's freaking true and I was one of the many that believed in these products. I spent a sh!t-ton of money, wasted hours upon hours reading all the advertisements -- convincing myself that these products would increase my strength and slim my waistline, along with a host of other empty promises, which only made my wallet lighter.
The best way to increase your athletic performance, decrease body fat, and improve your general health is not through a pill, tablet, powder, or some other magical elixir -- NO, it's from consuming pure, unadulterated, natural food. Think about it - every designer supplement is derived from food. For example, whey protein -- it's the leftover byproduct from the processing of cottage cheese. Afterwards, supplement manufacturers purchase the leftover whey, extract, dry, flavor, process and repackage it into an attractive container, place a famous bodybuilder and/or fitness model on said container and -- walla -- sell the leftover whey to you at a mind-boggling price. It's freaking genius on their part, and freaking dumb on ours. You could forgo paying the high prices of whey protein powder and just eat cottage cheese, but we wouldn't look cool downing a container of cottage cheese after a workout, nor would it taste very appetizing.
Could you imagine this:
"Hey, Joe what do you have in your gym bag that's oozing out white jizz from that container?"
"Oh, it's just my 16oz container of cottage cheese that I plan on eating after I get done working out today."
"Hey, dude, that's freaking gross!"
"Yeah, but it's saving me a ton of money by not having to buy whey protein powder."
"Yeah, you're an idiot!"
Is there a happy medium when it comes to food and supplements? The answer - hells yeah! The primary source of sustenance, calories, nourishment, and nutrients should come directly from food -- as far as I'm concerned, food is a drug! Ideally, you should try to obtain free-range, wild-caught, and/or organic food items. If you do, your food will be easily identifiable, because it hasn't been overly processed and packaged into a pill, tablet, powder, bottle or box. Thus, you should obtain your protein from beef, chicken, pork, lamb, fish, eggs, milk, yogurt and cheese. You should derive carbohydrates from fresh vegetables and fruits, along with some starches from potatoes and rice. Your fat consumption should come from coconuts, olives, avocados, and various healthful oils (i.e. coconut oil, olive oil, almond oil, walnut oil, etc...). It's that simple. It's a shame that most people refuse to go this route -- using food as their drug of choice; instead, they'd rather drink, chew and swallow some Frankin-food. They're too freaking lazy!
If you can't subsist on a diet made of these natural ingredients, then learn how to cook -- for f@cks sake! Buy a cookbook, watch the "food network", or YouTube some recipes, but eat food to grow and perform at your best!
Now, if you're cooking, eating, and still not getting enough micronutrients and/or macronutrients, then supplements become a viable option to make up any deficiencies in your diet. This is exactly what I do with my diet. (I bet you all thought I was going to say I live a life devoid of supplements and eat only what I grow in my backyard -- f@ck that noise. I'd starve to death.) Living in Kansas limits my diet when it comes to fish consumption; therefore, I supplement my diet with fish oil to ensure adequate amounts of Omega 3 fatty acids in my diet. See how that works? Food first, supplements second; hence, the word "supplement" meaning something that completes or enhances something else when added to it.
Here is another point to consider. Back in the early days of strongmen and weightlifting (the 50's, 60's and 70's) athletes didn't have access to the infinite amount of supplements that we do today. Instead, these behemoths got strong - no, they got freaky-burl-ass-rip-your-face-off-strong by eating a mountain of food on a daily basis. They didn't drink a gay-ass soy and pea protein smoothie with acai berries. Hell no! These monsters were busy training hard and eating even harder by consuming large amounts of beef, chicken, eggs, whole milk, etc... You get the picture -- train big, eat big, grow big! If it worked then, it sure as hell will work now. So, the next time you think about buying a supplement, ask yourself if there is a more natural way to obtain the same nutrients from a whole food source, if so, then use it! Hell, I'd rather eat a steak than drink a shake! Don't be a sucker for supplements! Enough said. Now, go lift something REALLY HEAVY!
[Wanna-be/Lazy Ass] Dude, do you go to the gym?
[Me] Yeah, I try to throw some weights around every now and then.
[Wanna-be/Lazy Ass] What kind of supplements are you taking?
[Me] I take very little supplements and focus mainly on my diet.
[Wanna-be/Lazy Ass] No way man, you don't take any [place product name here]?
[Me] No, I focus on eating whole foods like steak, chicken, fish, nuts and seeds, milk, yogurt, fruits and vegetables.
[Wanna-be/Lazy Ass] Oh. (walks away in complete disbelief).
People are freaking lazy and easily duped into buying a ton of bullsh!t supplements to promote better health, wellness, and performance. It's a ba-zillion dollar industry that thrives on the ill-informed and naive. I was one of them -- a sucker for supplements!
I believe 90% of the products sold in the local health food store is pure crap! There. I said it. Pure nasty, smells of decaying dog sh!t, crap! Why do I make such a bold statement? Because it's freaking true and I was one of the many that believed in these products. I spent a sh!t-ton of money, wasted hours upon hours reading all the advertisements -- convincing myself that these products would increase my strength and slim my waistline, along with a host of other empty promises, which only made my wallet lighter.
The best way to increase your athletic performance, decrease body fat, and improve your general health is not through a pill, tablet, powder, or some other magical elixir -- NO, it's from consuming pure, unadulterated, natural food. Think about it - every designer supplement is derived from food. For example, whey protein -- it's the leftover byproduct from the processing of cottage cheese. Afterwards, supplement manufacturers purchase the leftover whey, extract, dry, flavor, process and repackage it into an attractive container, place a famous bodybuilder and/or fitness model on said container and -- walla -- sell the leftover whey to you at a mind-boggling price. It's freaking genius on their part, and freaking dumb on ours. You could forgo paying the high prices of whey protein powder and just eat cottage cheese, but we wouldn't look cool downing a container of cottage cheese after a workout, nor would it taste very appetizing.
Could you imagine this:
"Hey, Joe what do you have in your gym bag that's oozing out white jizz from that container?"
"Oh, it's just my 16oz container of cottage cheese that I plan on eating after I get done working out today."
"Hey, dude, that's freaking gross!"
"Yeah, but it's saving me a ton of money by not having to buy whey protein powder."
"Yeah, you're an idiot!"
Is there a happy medium when it comes to food and supplements? The answer - hells yeah! The primary source of sustenance, calories, nourishment, and nutrients should come directly from food -- as far as I'm concerned, food is a drug! Ideally, you should try to obtain free-range, wild-caught, and/or organic food items. If you do, your food will be easily identifiable, because it hasn't been overly processed and packaged into a pill, tablet, powder, bottle or box. Thus, you should obtain your protein from beef, chicken, pork, lamb, fish, eggs, milk, yogurt and cheese. You should derive carbohydrates from fresh vegetables and fruits, along with some starches from potatoes and rice. Your fat consumption should come from coconuts, olives, avocados, and various healthful oils (i.e. coconut oil, olive oil, almond oil, walnut oil, etc...). It's that simple. It's a shame that most people refuse to go this route -- using food as their drug of choice; instead, they'd rather drink, chew and swallow some Frankin-food. They're too freaking lazy!
 |
| Brinner (Breakfast for Dinner) is the best! |
 |
| Hey MA! MEATLOAF! Nothing better than meatloaf, mashed potatoes green beans and a fried egg! Someone say "Loco Moco"! |
 |
| Baked chicken breast with caramelized dates and flatbread. Chow time! |
 |
| Pulled pork, mashed potatoes, 6 bean salad, and coleslaw all the necessary ingredients to create your own "dutch oven" when you hit the rack! |
Now, if you're cooking, eating, and still not getting enough micronutrients and/or macronutrients, then supplements become a viable option to make up any deficiencies in your diet. This is exactly what I do with my diet. (I bet you all thought I was going to say I live a life devoid of supplements and eat only what I grow in my backyard -- f@ck that noise. I'd starve to death.) Living in Kansas limits my diet when it comes to fish consumption; therefore, I supplement my diet with fish oil to ensure adequate amounts of Omega 3 fatty acids in my diet. See how that works? Food first, supplements second; hence, the word "supplement" meaning something that completes or enhances something else when added to it.
 |
| Supplements should "supplement" your whole food diet not the other way around! (This stuff should always come last!) |
Here is another point to consider. Back in the early days of strongmen and weightlifting (the 50's, 60's and 70's) athletes didn't have access to the infinite amount of supplements that we do today. Instead, these behemoths got strong - no, they got freaky-burl-ass-rip-your-face-off-strong by eating a mountain of food on a daily basis. They didn't drink a gay-ass soy and pea protein smoothie with acai berries. Hell no! These monsters were busy training hard and eating even harder by consuming large amounts of beef, chicken, eggs, whole milk, etc... You get the picture -- train big, eat big, grow big! If it worked then, it sure as hell will work now. So, the next time you think about buying a supplement, ask yourself if there is a more natural way to obtain the same nutrients from a whole food source, if so, then use it! Hell, I'd rather eat a steak than drink a shake! Don't be a sucker for supplements! Enough said. Now, go lift something REALLY HEAVY!
CONCEPTUAL (RD 2) DAY 3, WEEK 2 (2012JUL02)
Snatch Pull:
55 x 3 (warm up)
70 x 3
85 x 3 (work set)
90 x 3
97.5 x 3
115 x 3/3/3
Clean Pull:
100 x 3 (work set)
105 x 3
115 x 3
135 x 3/3/3
Back Squat:
75 x 3 (warm up)
105 x 3 (work set)
122.5 x 3
140 x 3
150 x 3/3/3
Press:
67.5 x 3 (work set)
72.5 x 3/3/3
Clean Grip RDL:
135.5 x 3/3/3 (work set)
* Notes:
- Another long mother-bitch today. The addition of the press stretched the workout another 20 minutes. I hate long workouts!
- The jump from 115kg to 135kg in the clean pulls seem excessive and next time, I may need to add an additional progression set before attempting a 20kg increase.
55 x 3 (warm up)
70 x 3
85 x 3 (work set)
90 x 3
97.5 x 3
115 x 3/3/3
Clean Pull:
100 x 3 (work set)
105 x 3
115 x 3
135 x 3/3/3
Back Squat:
75 x 3 (warm up)
105 x 3 (work set)
122.5 x 3
140 x 3
150 x 3/3/3
Press:
67.5 x 3 (work set)
72.5 x 3/3/3
Clean Grip RDL:
135.5 x 3/3/3 (work set)
* Notes:
- Another long mother-bitch today. The addition of the press stretched the workout another 20 minutes. I hate long workouts!
- The jump from 115kg to 135kg in the clean pulls seem excessive and next time, I may need to add an additional progression set before attempting a 20kg increase.
Sunday, November 25, 2012
CONCEPTUAL (RD 2) DAY 2, WEEK 2 (2012JUL01)
Hang Clean:
60 x 3/3 (work set)
72.5 x 3
80 x 3
92.5 x 1 (segment 1)
100 x 1
105 x 1
92.5 x 1 (segment 2)
100 x 1
105 x 1
Hang Power Clean:
80 x 2/2/2 (work set)
Rack Power Jerks:
60 x 3/3 (work set)
72.5 x 3
80 x 3
92.5 x 1 (segment 1)
100 x 1
105 x 1
92.5 x 1 (segment 2)
100 x 1
105 x 1
80 x 2/2/2
Clean Pull:
112.5 x 3/3/3 (work set)
Front Squat:
67.5 x 3 (work set)
92.5 x 3
105 x 3
112.5 x 3/3/3
Clean Grip RDL:
112.5 x 3/3/3 (work set)
* Notes:
- This was a long freaking workout. The days were the clean and jerk are split seem to last forever. Having enough "oomph" to push through a workout like today's is a huge challenge. It's nice to break the clean and jerk into to separate movements but it draws out the workout and saps my energy. By the time I reached the front squats, I felt like I was just going through the motions.
60 x 3/3 (work set)
72.5 x 3
80 x 3
92.5 x 1 (segment 1)
100 x 1
105 x 1
92.5 x 1 (segment 2)
100 x 1
105 x 1
Hang Power Clean:
80 x 2/2/2 (work set)
Rack Power Jerks:
60 x 3/3 (work set)
72.5 x 3
80 x 3
92.5 x 1 (segment 1)
100 x 1
105 x 1
92.5 x 1 (segment 2)
100 x 1
105 x 1
80 x 2/2/2
Clean Pull:
112.5 x 3/3/3 (work set)
Front Squat:
67.5 x 3 (work set)
92.5 x 3
105 x 3
112.5 x 3/3/3
Clean Grip RDL:
112.5 x 3/3/3 (work set)
* Notes:
- This was a long freaking workout. The days were the clean and jerk are split seem to last forever. Having enough "oomph" to push through a workout like today's is a huge challenge. It's nice to break the clean and jerk into to separate movements but it draws out the workout and saps my energy. By the time I reached the front squats, I felt like I was just going through the motions.
Saturday, November 24, 2012
CONCEPTUAL (RD 2) DAY 1, WEEK 2 (2012JUN30)
Hang Snatch:
50 x 3/3 (work set)
57.5 x 3
62.5 x 3
72.5 x 3
80 x 1 (segment 1)
85 x 1
90 x 1
80 x 1 (segment 2)
85 x 1
90 x 1
Hang Power Snatch:
67.5 x 2/2/2 (work set)
Snatch Pull:
97.5 x 3/3/3 (work set)
Back Squat:
62.5 x 3 (work set)
105 x 3
122.5 x 3
140 x 3
150 x 3/3/3
Snatch Grip RDL:
112.5 x 3/3/3 (work set)
* Notes:
- Hang snatches were exciting and really made me focus on pulling quickly under the bar. It was fun and ending out at 90kg boosted my confidence under the bar.
- Hang power snatches seemed like a joke. After dropping under 90kg, 67.5kg seemed ridiculously easy.
- Back squats were a challenge today at 150kg but I managed to grind through them and the snatch grip RDLs weren't much to write about -- another great day on the platform.
50 x 3/3 (work set)
57.5 x 3
62.5 x 3
72.5 x 3
80 x 1 (segment 1)
85 x 1
90 x 1
80 x 1 (segment 2)
85 x 1
90 x 1
Hang Power Snatch:
67.5 x 2/2/2 (work set)
Snatch Pull:
97.5 x 3/3/3 (work set)
Back Squat:
62.5 x 3 (work set)
105 x 3
122.5 x 3
140 x 3
150 x 3/3/3
Snatch Grip RDL:
112.5 x 3/3/3 (work set)
* Notes:
- Hang snatches were exciting and really made me focus on pulling quickly under the bar. It was fun and ending out at 90kg boosted my confidence under the bar.
- Hang power snatches seemed like a joke. After dropping under 90kg, 67.5kg seemed ridiculously easy.
- Back squats were a challenge today at 150kg but I managed to grind through them and the snatch grip RDLs weren't much to write about -- another great day on the platform.
Friday, November 23, 2012
CONCEPTUAL (RD 2) DAY 4, WEEK 1 (2012JUN28)
Snatch:
50 x 3/3 (work set)
62.5 x 2
72.5 x 1
80 x 1
85 x 1
90 x 1
95 x 1
97.5 x 1
105 x F/1
Clean and Power Jerk:
60 x 3/3 (work set)
72.5 x 2
80 x 1
85 x 1
92.5 x 1
100 x 1
112.5 x 1
120 x 1
125 x 1
Front Squat:
67.5 x 3 (work set)
92.5 x 3
105 x 3/3/3
Clean Grip RDL:
112.5 x 3/3/3
* Notes:
- Aside from the missed 105kg snatch, this workout was great. I felt strong, fast, and nimble under the bar. The pulling day prior helps reinforce getting into proper position (power position) prior to the final turn over. I'll chalk this workout as a keeper. Well done!
50 x 3/3 (work set)
62.5 x 2
72.5 x 1
80 x 1
85 x 1
90 x 1
95 x 1
97.5 x 1
105 x F/1
Clean and Power Jerk:
60 x 3/3 (work set)
72.5 x 2
80 x 1
85 x 1
92.5 x 1
100 x 1
112.5 x 1
120 x 1
125 x 1
Front Squat:
67.5 x 3 (work set)
92.5 x 3
105 x 3/3/3
Clean Grip RDL:
112.5 x 3/3/3
* Notes:
- Aside from the missed 105kg snatch, this workout was great. I felt strong, fast, and nimble under the bar. The pulling day prior helps reinforce getting into proper position (power position) prior to the final turn over. I'll chalk this workout as a keeper. Well done!
Thursday, November 22, 2012
COACH THE COACH 11
This installment of "Coach the Coach" is my valiant, yet exhaustive clean and power jerk attempt of 135kg. The clean was freaking brutal. I think I may have shit a few vertebra out my singlet during the recovery and ascent out of the hole. By the time I got to the jerk, I felt like I had been in a bar fight where everyone had a stick but me. I was completely spent, as you'll see in the video. Fire away with any comments on the lift.
CONCEPTUAL (RD 2) DAY 3, WEEK 1 (2012JUN27)
Snatch Pull:
55 x 3 (warm up)
85 x 3 (work set)
90 x 3
97.5 x 3
112.5 x 3/3/3
Clean Pull:
100 x 3 (work set)
105 x 3
115 x 3
132.5 x 3/3/3
Back Squat:
60 x 3 (warm up)
105 x 3 (work set)
122.5 x 3
140 x 3/3/3
Press:
57.5 x 3
62.5 x 3/3/3
Snatch Grip RDL:
112.5 x 3/3/3
* Notes:
- I love pulling days like today. It's easy, because you don't have to focus to much on technique. Don't get me wrong, it requires technique and strength to get into proper positions but not having to completely turn over a classic lift is a breath of fresh air. The only critical point is that the weight increase from the last work-up set prior to starting the 3 x 3 set in the snatch pull, clean pull, and back squats seemed a little to abrupt for me. I would have preferred a smaller increase or another set before hitting the higher weights -- give me a break, I'm old.
55 x 3 (warm up)
85 x 3 (work set)
90 x 3
97.5 x 3
112.5 x 3/3/3
Clean Pull:
100 x 3 (work set)
105 x 3
115 x 3
132.5 x 3/3/3
Back Squat:
60 x 3 (warm up)
105 x 3 (work set)
122.5 x 3
140 x 3/3/3
Press:
57.5 x 3
62.5 x 3/3/3
Snatch Grip RDL:
112.5 x 3/3/3
* Notes:
- I love pulling days like today. It's easy, because you don't have to focus to much on technique. Don't get me wrong, it requires technique and strength to get into proper positions but not having to completely turn over a classic lift is a breath of fresh air. The only critical point is that the weight increase from the last work-up set prior to starting the 3 x 3 set in the snatch pull, clean pull, and back squats seemed a little to abrupt for me. I would have preferred a smaller increase or another set before hitting the higher weights -- give me a break, I'm old.
Wednesday, November 21, 2012
CONCEPTUAL (RD 2) DAY 2, WEEK 1 (2012JUN26)
Power Clean and Power Jerk:
50 x 3 (warm up)
60 x 3/3 (work set)
72.5 x 3
80 x 3
92.5 x 1 (segment 1)
100 x 1
105 x 1
92.5 x 1 (segment 2)
100 x 1
105 x 1
80 x 2/2/2
Clean Pull:
115 x 3/3/3 (work set)
Front Squat:
67.5 x 3 (work set)
92.5 x 3
105 x 3/3/3
Clean Grip RDL:
112.5 x 3/3/3 (work set)
* Notes:
- Fast and efforless day on the platform. The power clean and power jerks were fun to execute. Had a couple cleans which were low; meaning, the catch on reception was low but that was at 100kg. Need to focus on fully extending throughout the 2nd pull to ensure a more secure reception of the bar.
- Front squats were extremely easy. 105kg for 3 sets of 3 weren't taxing at all.
50 x 3 (warm up)
60 x 3/3 (work set)
72.5 x 3
80 x 3
92.5 x 1 (segment 1)
100 x 1
105 x 1
92.5 x 1 (segment 2)
100 x 1
105 x 1
80 x 2/2/2
Clean Pull:
115 x 3/3/3 (work set)
Front Squat:
67.5 x 3 (work set)
92.5 x 3
105 x 3/3/3
Clean Grip RDL:
112.5 x 3/3/3 (work set)
* Notes:
- Fast and efforless day on the platform. The power clean and power jerks were fun to execute. Had a couple cleans which were low; meaning, the catch on reception was low but that was at 100kg. Need to focus on fully extending throughout the 2nd pull to ensure a more secure reception of the bar.
- Front squats were extremely easy. 105kg for 3 sets of 3 weren't taxing at all.
Tuesday, November 20, 2012
CONCEPTUAL (RD 2) DAY 1, WEEK 1 (2012JUN25)
Power Snatch:
50 x 3/3 (work set)
57.5 x 3
62.5 x 3
72.5 x 3
80 x 1 (segment 1)
85 x 1
90 x 1
80 x 1 (segment 2)
85 x 1
90 x 1
67.5 x 2/2/2
Snatch Pull:
97.5 x 3/3/3 (work set)
Back Squat:
62.5 x 3 (work set)
105 x 3
122.5 x 3
140 x 3/3/3
Snatch Grip RDL:
112.5 x 3/3/3 (work set)
* Notes:
- Easy day on the platform. The bar seemed to move effortlessly and all my snatches were made successfully. Hopefully, I can maintain these daily victories throughout the program. I'll keep you posted.
50 x 3/3 (work set)
57.5 x 3
62.5 x 3
72.5 x 3
80 x 1 (segment 1)
85 x 1
90 x 1
80 x 1 (segment 2)
85 x 1
90 x 1
67.5 x 2/2/2
Snatch Pull:
97.5 x 3/3/3 (work set)
Back Squat:
62.5 x 3 (work set)
105 x 3
122.5 x 3
140 x 3/3/3
Snatch Grip RDL:
112.5 x 3/3/3 (work set)
* Notes:
- Easy day on the platform. The bar seemed to move effortlessly and all my snatches were made successfully. Hopefully, I can maintain these daily victories throughout the program. I'll keep you posted.
Monday, November 19, 2012
2012 IRON TURKEY OPEN RESULTS
After the "Bomb Out" at the 2012 American Masters last weekend in Monrovia, California, I was mentally devastated from my performance and sent away with my tail between my legs. I was in desperate need of redemption on the platform. Fortunately, I had registered for the 2012 Iron Turkey Open before my debacle in Monrovia and it was the venue for my redemptive return to the platform.
This meet was hosted by Boot Camp Fitness/CrossFit KC, owned by Coach Michael "Rut" Rutherford, located in Prairie Village, Kansas. The facility was "second to none" and the staff and volunteers were exemplary in organizing, managing, and seamlessly orchestrating the meet. I was extremely impressed and pleased with every aspect of the meet. Kudos to Coach "Rut" and his professional staff!
I ran into some good friends and fellow weightlifters from the Kansas State Championship and Open, Sal Badali and Jerell Barber. Sal walked away with the title of best overall lifter by snatching 132kg and effortlessly completing a 162kg clean and jerk. (Yes, you read those numbers correctly -- the guy is a freak of nature!)
I opened the meet with a 105kg snatch and 120kg clean and jerk. I wanted to start off with conservative weights, which I considered "near-for-sure" openers. I didn't want to repeat nor relive last weeks train-wreck and look like a complete dill-hole on the platform -- that's not fun. So without further rambling, below is a video of my performance.
This meet was hosted by Boot Camp Fitness/CrossFit KC, owned by Coach Michael "Rut" Rutherford, located in Prairie Village, Kansas. The facility was "second to none" and the staff and volunteers were exemplary in organizing, managing, and seamlessly orchestrating the meet. I was extremely impressed and pleased with every aspect of the meet. Kudos to Coach "Rut" and his professional staff!
 |
| The premier training facility in Prairie Village, KS. |
I ran into some good friends and fellow weightlifters from the Kansas State Championship and Open, Sal Badali and Jerell Barber. Sal walked away with the title of best overall lifter by snatching 132kg and effortlessly completing a 162kg clean and jerk. (Yes, you read those numbers correctly -- the guy is a freak of nature!)
 |
| Sal Badali, myself, and Jerell Barber |
I opened the meet with a 105kg snatch and 120kg clean and jerk. I wanted to start off with conservative weights, which I considered "near-for-sure" openers. I didn't want to repeat nor relive last weeks train-wreck and look like a complete dill-hole on the platform -- that's not fun. So without further rambling, below is a video of my performance.
All in all, this meet brought my spirits up and made me realize that the "bomb out" of last week was as my coach, Javi said, "an anomaly". Could you see how excited I was to total 256kg?
As with any event, these competitions aren't possible without the help and support of others. Therefore, I want to thank the good Lord for keeping me healthy, safe, and, most of all, giving me the wisdom to learn from my failures and the strength to move forward.
I'd like to thank Sal and Jerrell for their help, motivation and encouragement in the training/warm-up area; plus, their friendship both on and off the platform -- these are two outstanding individuals.
I need to thank my wonderful sister, who drove from St. Joseph, MO, to support, cheer, and watch me gain my confidence back on the platform. She was also gracious enough to film the video above. Thanks Lisa!
And, finally, I can't end without thanking my lovely wife, Stacie, and my #1 fan and son, Jack, for supporting my endeavors and giving me the time to pursue my love of weightlifting. Thanks and I love you both. So until next time... go lift something REALLY HEAVY!
CONCEPTUAL PROGRAM (ROUND 2)
The old adage of "if it ain't broke, don't fix it." rings loudly through my weightlifting ears. My first four week cycle with the Conceptual Program produced noteworthy results. Thus, I've decided to undergo a second round to thoroughly exploit the program. For this cycle, I've inputted the following PRs:
Snatch: 112.5kg
Clean and Jerk: 132.5kg
Back Squat: 175kg
If you haven't been following along, or are interested in the Conceptual Program by Idaho Weightlifting Federation, you can obtain a personalize copy by clicking on this link.
Snatch: 112.5kg
Clean and Jerk: 132.5kg
Back Squat: 175kg
If you haven't been following along, or are interested in the Conceptual Program by Idaho Weightlifting Federation, you can obtain a personalize copy by clicking on this link.
Sunday, November 18, 2012
CONCEPTUAL PROGRAM AFTER ACTION REPORT
My first run through the "Conceptual Program" was a huge success. Below are some key highlights of the program that need mention.
First, it's a fun program. I personally feel that a training program should always remain "fun". If "fun" is no longer in your weightlifting vocabulary, then the time spent sweating, bleeding and straining under the barbell isn't worth the effort. Instead, training truly becomes a "work"out and that's not an enjoyable endeavor. This program was a breath of fresh air and "fun" throughout.
Secondly, having to perform partial variations of the classic lifts made the program much more enjoyable and refreshing. Furthermore, it gave me an opportunity to address technical flaws, which the other programs didn't allow. For example, the hang snatches and cleans helped address my insufficient speed in the reception of the barbell. It was great to have a couple workouts dedicated to addressing this particular flaw.
Third, after the abusive amount of squats from the previous "Undersetting Program", it was nice to deload on the squats. This slight reduction in the repetitions and weights was restorative and helped with recovery from each training session.
Finally, I was delighted in the projected 2.5kg increase that the program provides for each of the classic lifts. Over the course of a month, an increase of 2.5kg is reasonable, manageable, and a down-right smart approach to maintaining momentum in both strength gains and totals on the platform. The smaller goal setting coupled with the novel exercises made this program a success and completely stress free!
Would I recommend this program? You bet your ass I would and I'm so pleased with the "Conceptual Program" I'm running it again. "If it isn't broken, don't fix it" is the motto, so I'm undertaking the "Conceptual Program" for a second time. I'll start posting up the new training sessions within the next day or two.
Now go lift something REALLY HEAVY!
Saturday, November 17, 2012
CONCEPTUAL DAY 4, WEEK 4 (2012JUN19)
Snatch:
50 x 3/3 (work set)
60 x 2
72.5 x 1
77.5 x 1
82.5 x 1
87.5 x 1
92.5 x 1
100 x 1
105 x 1
110 x 1
112.5 x 1 (PR)
Clean and Power Jerk:
57.5 x 3/3 (work set)
72.5 x 2
77.5 x 1
85 x 1
97.5 x 1
105 x 1
110 x 1
117.5 x 1
122.5 x 1
130 x 1
132.5 x 1 (PR)
Front Squat:
65 x 3 (work set)
90 x 3
105 x 3
130 x 3/3/3
Clean Grip RDL:
115 x 3/3/3 (work set)
* Notes:
- OUT-FUCKING-STANDING! Zero misses on the day and new PRs to match. Can you ask for a better day on the platform? HELL NO! I ended the day with an extra 2.5kg PR on each of the classic lifts; thus, resulting in a 112.5kg snatch and 132.5kg clean and power jerk. Not bad. I'll take 2.5kg per month on a regular basis without hesitation.
50 x 3/3 (work set)
60 x 2
72.5 x 1
77.5 x 1
82.5 x 1
87.5 x 1
92.5 x 1
100 x 1
105 x 1
110 x 1
112.5 x 1 (PR)
Clean and Power Jerk:
57.5 x 3/3 (work set)
72.5 x 2
77.5 x 1
85 x 1
97.5 x 1
105 x 1
110 x 1
117.5 x 1
122.5 x 1
130 x 1
132.5 x 1 (PR)
Front Squat:
65 x 3 (work set)
90 x 3
105 x 3
130 x 3/3/3
Clean Grip RDL:
115 x 3/3/3 (work set)
* Notes:
- OUT-FUCKING-STANDING! Zero misses on the day and new PRs to match. Can you ask for a better day on the platform? HELL NO! I ended the day with an extra 2.5kg PR on each of the classic lifts; thus, resulting in a 112.5kg snatch and 132.5kg clean and power jerk. Not bad. I'll take 2.5kg per month on a regular basis without hesitation.
Friday, November 16, 2012
CONCEPTUAL DAY 3, WEEK 4 (2012JUN18)
Snatch Pull:
55 x 3 (warm up)
75 x 3
82.5 x 3 (work set)
87.5 x 3
97.5 x 3
110 x 3
115 x 3/3/3
Clean Pull:
97.5 x 3 (work set)
105 x 3
115 x 3
130 x 3
137.5 x 3/3/3
Back Squat:
85 x 3 (work set)
102.5 x 3
110 x 3
152.5 x 3/3/3
Press:
55 x 3 (work set)
60 x 3/3/3
Clean Grip RDL:
115 x 3/3/3 (work set)
* Notes:
- Overall easy day. "Pull" days are becoming a very welcomed weekly relief from the classic lifts. Nothing better than gripping and ripping a weight from the platform with no concern of turning a lift over to receive -- either for a snatch or clean.
- I'm not particularly sure of the inclusion of the "press" in today's workout. It seems almost errant in it's placement as it hasn't been used much throughout the program except on "pull" days only, which equals once per week. Is this enough exposure and practice of the press to suffice any true benefit?
55 x 3 (warm up)
75 x 3
82.5 x 3 (work set)
87.5 x 3
97.5 x 3
110 x 3
115 x 3/3/3
Clean Pull:
97.5 x 3 (work set)
105 x 3
115 x 3
130 x 3
137.5 x 3/3/3
Back Squat:
85 x 3 (work set)
102.5 x 3
110 x 3
152.5 x 3/3/3
Press:
55 x 3 (work set)
60 x 3/3/3
Clean Grip RDL:
115 x 3/3/3 (work set)
* Notes:
- Overall easy day. "Pull" days are becoming a very welcomed weekly relief from the classic lifts. Nothing better than gripping and ripping a weight from the platform with no concern of turning a lift over to receive -- either for a snatch or clean.
- I'm not particularly sure of the inclusion of the "press" in today's workout. It seems almost errant in it's placement as it hasn't been used much throughout the program except on "pull" days only, which equals once per week. Is this enough exposure and practice of the press to suffice any true benefit?
COACH THE COACH 10
The tenth installment in the Coach the Coach series breaks away from the classic lifts. Instead, here is a video clip of a 141.5kg x 3 rep front squat attempt. Blast away with anything you may notice.
Thursday, November 15, 2012
CONCEPTUAL DAY 2, WEEK 4 (2012JUN17)
Clean and Power Jerk:
57.5 x 3/3 (work set)
72.5 x 3
85 x 3
97.5 x 3
105 x 3
115 x 1 (segment 1)
117.5 x 1
120 x 1
115 x 1 (segment 2)
117.5 x 1
120 x 1
Power Clean and Power Jerk:
95 x 2/2/2 (work set)
Clean Pull:
137.5 x 3/3/3 (work set)
Front Squat:
60 x 3 (work set)
90 x 3
105 x 3
130 x 3/3/3
Clean Grip RDL:
115 x 3/3/3 (work set)
* Notes:
- Two "clean" days in a row and I'm feeling great. Today's workout was uplifting as the clean and power jerks went well -- even at 120kg. 95kg power clean and jerks seemed incredibly light after finishing out with the clean and power jerks.
- The clean pulls were initially easy but I find myself shifting slightly forward onto the ball of my feet prior to the first pull. This needs addressing before it gets out of hand.
57.5 x 3/3 (work set)
72.5 x 3
85 x 3
97.5 x 3
105 x 3
115 x 1 (segment 1)
117.5 x 1
120 x 1
115 x 1 (segment 2)
117.5 x 1
120 x 1
Power Clean and Power Jerk:
95 x 2/2/2 (work set)
Clean Pull:
137.5 x 3/3/3 (work set)
Front Squat:
60 x 3 (work set)
90 x 3
105 x 3
130 x 3/3/3
Clean Grip RDL:
115 x 3/3/3 (work set)
* Notes:
- Two "clean" days in a row and I'm feeling great. Today's workout was uplifting as the clean and power jerks went well -- even at 120kg. 95kg power clean and jerks seemed incredibly light after finishing out with the clean and power jerks.
- The clean pulls were initially easy but I find myself shifting slightly forward onto the ball of my feet prior to the first pull. This needs addressing before it gets out of hand.
Wednesday, November 14, 2012
CONCEPTUAL DAY 1, WEEK 4 (2012JUN16)
Snatch:
50 x 3/3 (work set)
55 x 3
60 x 3
72.5 x 3
82.5 x 3
87.5 x 1 (segment 1)
92.5 x 1
100 x 1
87.5 x 1 (segment 2)
92.5 x 1
100 x 1
Power Snatch:
77.5 x 2/2/2 (work set)
Snatch Pull:
115 x 3/3/3
Back Squat:
70 x 3 (warm up)
102.5 x 3 (work set)
120 x 3
135 x 3
152.5 x 3/3/3
Snatch Grip RDL:
115 x 3/3/3 (work set)
* Notes:
- When it comes to weightlifting, having a successful (flawless) day on the platform breeds confidence and provides great self satisfaction. Today's training session went without a hitch and I'm reveling in my achievement; more so, knowing I made all my snatch attempts -- shit hot!
50 x 3/3 (work set)
55 x 3
60 x 3
72.5 x 3
82.5 x 3
87.5 x 1 (segment 1)
92.5 x 1
100 x 1
87.5 x 1 (segment 2)
92.5 x 1
100 x 1
Power Snatch:
77.5 x 2/2/2 (work set)
Snatch Pull:
115 x 3/3/3
Back Squat:
70 x 3 (warm up)
102.5 x 3 (work set)
120 x 3
135 x 3
152.5 x 3/3/3
Snatch Grip RDL:
115 x 3/3/3 (work set)
* Notes:
- When it comes to weightlifting, having a successful (flawless) day on the platform breeds confidence and provides great self satisfaction. Today's training session went without a hitch and I'm reveling in my achievement; more so, knowing I made all my snatch attempts -- shit hot!
Tuesday, November 13, 2012
"BOMB OUT" AT THE AMERICAN MASTERS CHAMPIONSHIP
When I started this blog, my goal was to provide a candid, honest, and unedited view of my personal experiences on and off the platform. I wanted to illustrate all of it, from the mundane daily grind of training to the thrill and exhilaration of victory and even the heart wrenching disappointment of loss and defeat.
The title of this blog post should provide a fairly clear and concise picture of my recent experience at the American Masters Weightlifting Championship. My performance on the platform was shockingly short of my expectations, which has left me completely humbled and speechless. I approached the American Masters with high expectations and beaming with confidence, only to leave embarrassed, disappointed, and frustrated. However, there were plenty of memorable moments which weren't so bitter, like meeting coaching legends Tommy Kono, Bob Takano, and Sean Waxman.
 |
| Taking a moment with Coach Tommy Kono. |
 |
| Coach Bob Takano, myself, and Coach Sean Waxman |
 |
| Training hall with my #1 fan (Jack). |
Snatch:
50 x 3 (power snatches)
55 x 3
70 x 2
82 x 2
87 x 2
95 x 1
100 x F * (squat snatch)
100 x 1
105 x 1
110 x **
* The missed lift at 100kg took me a little off guard and was a premonition of what was to come. 100kg had been an easy warm-up weight and I was surprised to miss it. I brushed it off and successfully made my second attempt at 100kg; however, the first attempt was noticeably forward as you'll see in the following video:
** 105kg in the snatch felt easy and I prepared to take a warm-up attempt at 110kg before stepping on to the platform but that never happened due to the constant shifting of athletes' opening and subsequent weights. As I was preparing for the 110kg warm-up lift, there were three lifts ahead of me in the line-up, but after some unexpected adjustments by other athletes, I was on and it was my turn on the platform. (In retrospect, I should have taken the 110kg lift in the warm-up room instead of waiting for the call, but hindsight is 20/20).
My botched attempts on the platform follow:
110kg (Attempt 1)
After missing the 110kg snatch, I made the decision to up the weight to 112kg -- thinking a little added weight may solidify my snatch. I was dead wrong!
112kg (Attempt 1)
I should have settled in the bottom of the snatch before attempting to ascend out of the hole. My haste resulted in a missed lift.
112kg (Attempt 2)
After the disappointing show in the snatch, I was reluctant to continue with the clean and jerk portion of the meet. Without a successful snatch there was no way to garner a total for the meet; however, after some consultation and coaching, I did decide to continue with the clean and jerk. Initially, I decided on opening with 127kg but after the emotional blow of failing to make a successful snatch, my motivation dwindled and my strength was deflated, so I made the decision to adjust my opening clean and jerk to 115kg. Below is the warm-up progression:
Clean and Jerk:
50 x 3 (power clean)
55 x 3
62 x 3
67 x 2
77 x 1
85 x 1
90 x 1
105 x 1 (squat)
120 x F ***
*** I made the decision to adjust my opener to 115kg after trying to pull 120kg in the training room. As I had mentioned earlier, my train of thought, focus and physical strength were completely sapped after the huge blunder in the snatch. Thankfully, a fellow athlete (Danny Henry) noticed my failed 120kg clean attempt and advised me to readjust my opener. Luckily, the weight on the competition platform hadn't exceeded my new opening weight.
Below are my attempts in the clean and jerk:
115kg was fairly easy. This was a weight I planned on snatching but you know how that story goes.
115kg
Somehow, I managed to inadvertently power snatch 120kg.
120kg
Possibly the best lift of the day was this 127kg clean and jerk. I was glad the nightmare was over but you can see the disappointment in my body language as I left the platform.
127kg
At first glance this meet was a complete disaster. I spent a small fortune traveling to Monrovia, California only to "bomb-out" in the snatch and fail to obtain a total. Further, I had to reduce my opener in the clean and jerk, which was another disappointment as I originally had hopes of successfully making 135kg-140kg. Furthermore, I was mentally crushed, emotionally spent and downright pissed at my unsat performance.
However, after having a few days to reevaluate, review, and ponder there was a silver-lining in this dark cloud and a lot of lessons learned which included:
Technically:
- Focus on finishing the second pull and stay on the mid-foot to heals.
- Turn the wrists over quickly and with snap and purpose.
- Keep the barbell centered over the area of the base (mid-foot) throughout the lift.
- Lightning fast speed of movement under the barbell in the warm-up is critical and must be obtained before increasing weight.
Strategically:
- Take an opening weight in the training room, prior to the platform.
- Open with a "near-for-sure" weight to obtain a total first, then go for broke!
- Never, ever, ever take a given weight for granted!
- Stay focused on the task at hand. Devote 100% of your energy, focus, and attention on each lift before moving on to the next.
Personally:
- I feel as if I failed and let people -- especially myself -- down, as I know there were many who were cheering me on. Meets are a venue for competitiveness and personal bests; however, we can't always make those desires come to fruition. Instead, some days are filled with failure, frustration, confusion, and less than desirable results. Learn from them and move forward.
- Having friends and family alongside to provide support and championing your efforts is priceless. It's worth more than any medal, trophy or title. Relish in their applause for you and reciprocate in kind.
I'm thankful to have had the opportunity to compete with so many weightlifters from around the country. There were a lot of great lifters, coaches, and fans who helped make this a very memorable meet. The meet was exceptionally well orchestrated and organized from start to finish. I was very pleased with the professionalism of the staff, loaders, and referees, and the facilities were spot-on.
Furthermore, I want to personally thank my friend and fellow coach, Gregg Hadley, who placed second in the men's 45 year old, 85kg class. He helped by coaching, counting cards, encouraging, and memorializing my experience with the above video footage. Congratulations and thanks Gregg!
Additionally, I want to thank my coach, Javi, for motivating me and keeping my spirits up through this ordeal. Although he's deployed in Afghanistan, he took the time out of his very busy schedule to send me words of encouragement to "fire me up" before, during, and after the meet. Thanks Javi!
Also, I'd like to acknowledge and thank everyone -- family and friends -- who sent well wishes and words of support via email, phone calls and texts. Thanks guys.
Finally, I'd like to thank the Lord and my family for going through this experience with me and giving me steadfast support, unwavering encouragement, and a bright smile when I needed it most. Even though the thoughts of quitting raced crossed my mind, it was my family -- namely, my son, Jack -- who's uplifting words said, "I still love you dad even though you didn't get a medal" and "we don't quit dad." (words of wisdom from a four year old), which prompted me to finish the meet. Plus, I can't close this post without thanking and commending my lovely wife, Stacie, who endured the long trip with me; felt and shared my disappointments; gave me unyielding support and boosted my morale at my lowest moment; and most of all, continues to love me regardless of my placement on the platform. Thank you!
Now go lift something REALLY HEAVY!
CONCEPTUAL DAY 4, WEEK 3 (2012JUN14)
Snatch:
50 x 3/3 (work set)
60 x 2
72.5 x 1
77.5 x 1
82.5 x 1
87.5 x 1/1/1
Clean and Power Jerk:
57.5 x 3/3 (work set)
72.5 x 2
77.5 x 1
85 x 1
90 x 1
97.5 x 1
105 x 1/1/1
Front Squat:
65 x 3 (work set)
90 x 3
105 x 3/3
Clean Grip RDL:
102.5 x 3/3 (work set)
* Notes:
- Mock meet day and I made all my lifts without error -- this is very freaking motivating. Although, the weights weren't extremely heavy, it's still good to get a flawless day under your belt. We all need that from time to time to boost morale and confidence! Maybe the day off helped?
50 x 3/3 (work set)
60 x 2
72.5 x 1
77.5 x 1
82.5 x 1
87.5 x 1/1/1
Clean and Power Jerk:
57.5 x 3/3 (work set)
72.5 x 2
77.5 x 1
85 x 1
90 x 1
97.5 x 1
105 x 1/1/1
Front Squat:
65 x 3 (work set)
90 x 3
105 x 3/3
Clean Grip RDL:
102.5 x 3/3 (work set)
* Notes:
- Mock meet day and I made all my lifts without error -- this is very freaking motivating. Although, the weights weren't extremely heavy, it's still good to get a flawless day under your belt. We all need that from time to time to boost morale and confidence! Maybe the day off helped?
Monday, November 12, 2012
CONCEPTUAL DAY 3, WEEK 3 (2012JUN13)
Snatch Pull:
55 x 3 (warm up)
75 x 3
82.5 x 3 (work set)
87.5 x 3
100 x 3/3
Clean Pull:
97.5 x 3 (work set)
105 x 3
117.5 x 3
Back Squat:
60 x 3 (work set)
85 x 3
102.5 x 3
127.5 x 3/3
Press:
20 x 5 (warm up)
45 x 3
65 x 3 (work set)
72.5 x 3/3/3
Snatch Grip RDL:
102.5 x 3/3/3 (work set)
* Notes:
- Another productive, yet easy day on the platform. Felt great overall, and it was a relief to not have to execute any of the classic lifts today. Instead, the focus was on pulls and squats with a little dabble of pressing -- which I've very weak at. The pulls were high -- up to my chest/nipples. The presses were a struggle and started to bother my left shoulder (prior injury from the Marine Corps).
55 x 3 (warm up)
75 x 3
82.5 x 3 (work set)
87.5 x 3
100 x 3/3
Clean Pull:
97.5 x 3 (work set)
105 x 3
117.5 x 3
Back Squat:
60 x 3 (work set)
85 x 3
102.5 x 3
127.5 x 3/3
Press:
20 x 5 (warm up)
45 x 3
65 x 3 (work set)
72.5 x 3/3/3
Snatch Grip RDL:
102.5 x 3/3/3 (work set)
* Notes:
- Another productive, yet easy day on the platform. Felt great overall, and it was a relief to not have to execute any of the classic lifts today. Instead, the focus was on pulls and squats with a little dabble of pressing -- which I've very weak at. The pulls were high -- up to my chest/nipples. The presses were a struggle and started to bother my left shoulder (prior injury from the Marine Corps).
Sunday, November 11, 2012
CONCEPTUAL DAY 2, WEEK 3 (2012JUN12)
3 Stage Clean:
57.5 x 1/1 (work set)
72.5 x 1
77.5 x 1
90 x 1
97.5 x 1
105 x F*
105 x F*
3 Stage Power Clean:
77.5 x 1/1/1 (work set)
Rack Power Jerks:
57.5 x 3/3 (work set)
72.5 x 3
77.5 x 3
90 x 1
97.5 x 1
105 x 1/1
77.5 x 2/2/2
Clean Pull:
122.5 x 3/3 (work set)
Front Squat:
65 x 3 (work set)
90 x 3
105 x 3/3
Clean Grip RDL:
102.5 x 3/3/3
* Notes:
- Much like yesterday, the 3 stage movements were novel yet challenging. The final sets at 105kg were a bear! I couldn't hold onto the barbell for the last 1/3 of the movement (from above the knees). Instead, I had to drop the weight, reset, and then execute the movement. I was a bit disappointed in myself for having to drop the weight.
- Even though today's workout was part of a "deload" week, it took a long time to complete. Six exercises in one workout seemed a little excessive but it was prescribed. I felt most of my time was wasted preparing for the next exercise.
- Overall, a great workout -- sans the misses in the 3 stage cleans.
57.5 x 1/1 (work set)
72.5 x 1
77.5 x 1
90 x 1
97.5 x 1
105 x F*
105 x F*
3 Stage Power Clean:
77.5 x 1/1/1 (work set)
Rack Power Jerks:
57.5 x 3/3 (work set)
72.5 x 3
77.5 x 3
90 x 1
97.5 x 1
105 x 1/1
77.5 x 2/2/2
Clean Pull:
122.5 x 3/3 (work set)
Front Squat:
65 x 3 (work set)
90 x 3
105 x 3/3
Clean Grip RDL:
102.5 x 3/3/3
* Notes:
- Much like yesterday, the 3 stage movements were novel yet challenging. The final sets at 105kg were a bear! I couldn't hold onto the barbell for the last 1/3 of the movement (from above the knees). Instead, I had to drop the weight, reset, and then execute the movement. I was a bit disappointed in myself for having to drop the weight.
- Even though today's workout was part of a "deload" week, it took a long time to complete. Six exercises in one workout seemed a little excessive but it was prescribed. I felt most of my time was wasted preparing for the next exercise.
- Overall, a great workout -- sans the misses in the 3 stage cleans.
Saturday, November 10, 2012
HAPPY 237TH BIRTHDAY MARINES!
To all Marines who have served honorably wearing the beloved Eagle Globe and Anchor
Happy Birthday and Semper Fidelis!
Happy Birthday and Semper Fidelis!
Friday, November 9, 2012
CONCEPTUAL DAY 1, WEEK 3 (2012JUN11)
3 Stage Snatch:
50 x 1/1 (work set)
55 x 1
60 x 1
72.5 x 1
77.5 x 1
82.5 x 1
3 Stage Power Snatch:
65 x 1/1/1 (work set)
Snatch Pull:
102.5 x 3/3 (work set)
Back Squat:
60 x 3 (work set)
85 x 3
102.5 x 3
127.5 x 3
Snatch Grip RDL:
102.5 x 3/3/3 (work set)
* Notes:
- New and fun can best describe the 3 stage snatch. Really enjoyed working the snatch from different heights and ranges of motion. For these, I pulled first from the floor, then from below the knee, and finally from above the knee. They were relatively easy but started to get a little more challenging towards the end at 82.5kg.
- Remainder of the workout was a breeze because the third week is a "deload" or "back-off" week in both weight and intensity. Regardless, I had a good time with the new movements.
50 x 1/1 (work set)
55 x 1
60 x 1
72.5 x 1
77.5 x 1
82.5 x 1
3 Stage Power Snatch:
65 x 1/1/1 (work set)
Snatch Pull:
102.5 x 3/3 (work set)
Back Squat:
60 x 3 (work set)
85 x 3
102.5 x 3
127.5 x 3
Snatch Grip RDL:
102.5 x 3/3/3 (work set)
* Notes:
- New and fun can best describe the 3 stage snatch. Really enjoyed working the snatch from different heights and ranges of motion. For these, I pulled first from the floor, then from below the knee, and finally from above the knee. They were relatively easy but started to get a little more challenging towards the end at 82.5kg.
- Remainder of the workout was a breeze because the third week is a "deload" or "back-off" week in both weight and intensity. Regardless, I had a good time with the new movements.
Thursday, November 8, 2012
COACH THE COACH 9
Coach the Coach 9 is a failed snatch attempt at 102.5kg. Fire away with any technical flaws you might notice in the vidoe below. Any and all comments are appreciated in advance.
Wednesday, November 7, 2012
CONCEPTUAL DAY 4, WEEK 2 (2012JUN09)
Snatch:
50 x 3/3 (work set)
60 x 2
72.5 x 1
77.5 x 1
82.5 x 1
87.5 x 1
92.5 x 1
97.5 x 1
102.5 x 1
105 x 1
Clean and Power Jerk:
57 .5 x 3/3 (work set)
72.5 x 2
77.5 x 1
85 x 1
90 x 1
97.5 x 1
110 x 1
117.5 x 1
122.5 x 1
127.5 x 1
Front Squat:
65 x 3 (work set)
90 x 3
105 x 3
110 x 3/3/3
Snatch Grip RDL:
112.5 x 3/3/3 (work set)
* Notes:
- Superb day on the platform. Made 100% of my lifts without any misses. This calls for celebration. I love how this program schedules a mock meet every week. It's the perfect prescription for future success. Love it!
- I decided on executing a clean and power jerk, vice the clean and jerk prescribed in the program. My lead (left) knee has become a little irritated and inflamed from what I believe is split jerking, so I've made an adjustment to power jerks to help provide a little relief to my knee.
50 x 3/3 (work set)
60 x 2
72.5 x 1
77.5 x 1
82.5 x 1
87.5 x 1
92.5 x 1
97.5 x 1
102.5 x 1
105 x 1
Clean and Power Jerk:
57 .5 x 3/3 (work set)
72.5 x 2
77.5 x 1
85 x 1
90 x 1
97.5 x 1
110 x 1
117.5 x 1
122.5 x 1
127.5 x 1
Front Squat:
65 x 3 (work set)
90 x 3
105 x 3
110 x 3/3/3
Snatch Grip RDL:
112.5 x 3/3/3 (work set)
* Notes:
- Superb day on the platform. Made 100% of my lifts without any misses. This calls for celebration. I love how this program schedules a mock meet every week. It's the perfect prescription for future success. Love it!
- I decided on executing a clean and power jerk, vice the clean and jerk prescribed in the program. My lead (left) knee has become a little irritated and inflamed from what I believe is split jerking, so I've made an adjustment to power jerks to help provide a little relief to my knee.
Tuesday, November 6, 2012
CONCEPTUAL DAY 3, WEEK 2 (2012JUN07)
Snatch Pull:
55 x 3 (warm up)
75 x 3
82.5 x 3 (work set)
87.5 x 3
97.5 x 3
112.5 x 3/3/3
Clean Pull:
97.5 x 3 (work set)
105 x 3
115 x 3
132.5 x 3/3/3
Back Squat:
60 x 3 (warm up)
102.5 x 3 (work set)
120 x 3
135 x 3
145 x 3/3/3
Press:
20 x 5 (warm up)
40 x 3
52.5 x 3 (work set)
65 x 3
72.5 x 3/3/3
Clean Grip RDL:
130 x 3/3/3 (work set)
* Notes:
- Another fun workout. It felt great concentrating on the pull and not having to actually execute the classic lifts. I felt strong in the pulls and the back squats weren't much of an issue today. With five different exercises on the schedule, it does make the workouts longer than expected. Ideally, I'd like to have my workouts done within 45 minutes -- max. Today, the workout pushed towards the 1 hour mark and I felt a little tired afterwards.
55 x 3 (warm up)
75 x 3
82.5 x 3 (work set)
87.5 x 3
97.5 x 3
112.5 x 3/3/3
Clean Pull:
97.5 x 3 (work set)
105 x 3
115 x 3
132.5 x 3/3/3
Back Squat:
60 x 3 (warm up)
102.5 x 3 (work set)
120 x 3
135 x 3
145 x 3/3/3
Press:
20 x 5 (warm up)
40 x 3
52.5 x 3 (work set)
65 x 3
72.5 x 3/3/3
Clean Grip RDL:
130 x 3/3/3 (work set)
* Notes:
- Another fun workout. It felt great concentrating on the pull and not having to actually execute the classic lifts. I felt strong in the pulls and the back squats weren't much of an issue today. With five different exercises on the schedule, it does make the workouts longer than expected. Ideally, I'd like to have my workouts done within 45 minutes -- max. Today, the workout pushed towards the 1 hour mark and I felt a little tired afterwards.
Monday, November 5, 2012
CONCEPTUAL DAY 2, WEEK 2 (2012JUN06)
Hang Clean:
57.5 x 3/3 (work set)
72.5 x 3
77.5 x 3
90 x 1 (segment 1)
97.5 x 1
105 x 1
90 x 1 (segment 2)
97.5 x 1
105 x 1
Hang Power Clean:
77.5 x 2/2/2 (work set)
Block Power Jerks:
57.5 x 3/3 (work set)
72.5 x 3
77.5 x 3
90 x 1 (segment 1)
97.5 x 1
105 x 1
90 x 1 (segment 2)
97.5 x 1
105 x 1
77.5 x 2/2/2
Clean Pull:
110 x 3/3/3 (work set)
Front Squat:
65 x 3 (work set)
90 x 3
105 x 3
110 x 3/3/3
Clean Grip RDL:
110 x 3/3/3 (work set)
* Notes:
- Fun workout today. Had an enjoyable workout which wasn't too demanding. Made all my cleans and it was fun working the hang position to emphasize staying tall in the pull.
- The only downside of today's workout was timing. It took a little longer to complete due to the separation of the clean portion with the jerk portion of the workout. Otherwise, it went smoothly.
57.5 x 3/3 (work set)
72.5 x 3
77.5 x 3
90 x 1 (segment 1)
97.5 x 1
105 x 1
90 x 1 (segment 2)
97.5 x 1
105 x 1
Hang Power Clean:
77.5 x 2/2/2 (work set)
Block Power Jerks:
57.5 x 3/3 (work set)
72.5 x 3
77.5 x 3
90 x 1 (segment 1)
97.5 x 1
105 x 1
90 x 1 (segment 2)
97.5 x 1
105 x 1
77.5 x 2/2/2
Clean Pull:
110 x 3/3/3 (work set)
Front Squat:
65 x 3 (work set)
90 x 3
105 x 3
110 x 3/3/3
Clean Grip RDL:
110 x 3/3/3 (work set)
* Notes:
- Fun workout today. Had an enjoyable workout which wasn't too demanding. Made all my cleans and it was fun working the hang position to emphasize staying tall in the pull.
- The only downside of today's workout was timing. It took a little longer to complete due to the separation of the clean portion with the jerk portion of the workout. Otherwise, it went smoothly.
Sunday, November 4, 2012
CONCEPTUAL DAY 1, WEEK 2 (2012JUN05)
Hang Snatch:
40 x 3 (warm up)
50 x 3/3 (work set)
55 x 3
60 x 3
72.5 x 3
77.5 x 1 (segment 1)
82.5 x 1
87.5 x 1
77.5 x 1 (segment 2)
82.5 x 1
87.5 x 1
Hang Power Snatch:
65 x 2/2/2 (work set)
Snatch Pull:
97.5 x 3/3/3 (work set)
Back Squat:
60 x 3 (work set)
102.5 x 3
120 x 3
135 x 3
145 x 3/3/3
Snatch Grip RDL:
110 x 3/3/3 (work set)
* Notes:
- Flawless day on the platform. Felt quick and the turnover from the second to third pull felt "snappy" and crisp.
- Back squats were relatively easy with a little struggle with 145kg but manageable.
- Overall - a great workout.
40 x 3 (warm up)
50 x 3/3 (work set)
55 x 3
60 x 3
72.5 x 3
77.5 x 1 (segment 1)
82.5 x 1
87.5 x 1
77.5 x 1 (segment 2)
82.5 x 1
87.5 x 1
Hang Power Snatch:
65 x 2/2/2 (work set)
Snatch Pull:
97.5 x 3/3/3 (work set)
Back Squat:
60 x 3 (work set)
102.5 x 3
120 x 3
135 x 3
145 x 3/3/3
Snatch Grip RDL:
110 x 3/3/3 (work set)
* Notes:
- Flawless day on the platform. Felt quick and the turnover from the second to third pull felt "snappy" and crisp.
- Back squats were relatively easy with a little struggle with 145kg but manageable.
- Overall - a great workout.
Saturday, November 3, 2012
TRAINING LOGBOOK BASICS
As I get older, my memory gradually turns for the worse. Couple aging with the sometimes hectic, always chaotic, and endlessly mind-numbing job as a stay-at-home dad and mental breakdown and memory loss are sure to happen. It's become so bad that there are days I can't remember what I've had for dinner no less than an hour ago, or where I've placed my car keys. However, when it comes to weightlifting, there isn't a day which hasn't been recorded in my training log book.
As a weightlifter, if you want to get "good" -- no, make that "great" -- no, even better, make that "out-fucking-standing" in this sport, you better have good documentation of your training days on and off the platform. If you're not scribbling notes into a logbook; uploading a workout onto a blog; transcribing your workouts to an app on a smartphone; or memorializing your sessions to a computer you are doomed to fail in this sport.
The very best coaches in this sport transcribe, annotate, log and list every detail of their athlete's performance on the platform, from weight, number of repetitions and sets, to personal technique flaws. A prime example is Coach Ivan "The Butcher" or "Uncle" Abadzhiev, who is known to have training logbooks of every athlete under his tutelage and supervision. Since, most of us don't have a world class coach to track and monitor our every move on the platform it's up to us, individually, to keep accurate records of our training sessions. It doesn't cost a lot of money (a cheap "Mead" composition logbook costs less than a dollar) but is worth it's weight in gold!
So, if your memory if fading like mine, a notebook or logbook is critically important. It provides a source record to review and analyse; thereby, ensuring continual progress in the classic and supplemental lifts. The following information is fundamentally vital in every logbook, but any information which effects your training, both positive and negative, should be annotated for future reference and review:
- Date and Time. It's simple, yet vital to note the date and time. This is the first thing written or annotated in a training logbook. Some will include the start and end time of a workout. Others will include a breakdown of warm-up, training, and cool-down/stretching periods. It's relative to your needs and preferences but having a date and time is significant -- if not mandatory.
- Exercise Performed. Specificity is critical, make the distinction between different variations of the classic lifts and supplemental lifts. For example, the classic lift of a snatch is not a power snatch, muscle snatch, tall snatch, block snatch, hang snatch, 3 stage snatch, etc... If you start with a snatch and end with power snatches or some other derivative, annotate accordingly.
- Weight Used. This is for every rep and set for each exercise. Ensure accuracy to the half kilogram if necessary. Every little bit counts! There is no point in lifting a weight if you can't use it later as a barometer or benchmark for future training sessions. Log it!
- Repetitions Performed. Not only is this for every repetition performed successfully but also those failed, which may provide more insight than the successful lifts. Failed or lost lifts need immediate explanations describing the reason for the failure. (i.e. forward on toes, failed to pull under, not stretching the bar, being a dumb-ass, etc...). This prompt documentation provides insight into our own individual weightlifting nuances which can hamper progress and requires immediate remediation.
- Sets Performed. Knowing the amount of sets per exercise for a training session is critical to analyzing and calculating the amount of volume performed during a workout. This information is indispensable to developing and adjusting a training program to appropriately meet the training needs of an athlete. Too much volume equals overtraining, too little volumes equals stagnation and zero progress. Therefore, the goal is finding the "happy-medium" in volume to maximize gains! Log it!
- Intensity. How do you determine intensity? If a repetition is easy then I'll forgo mentioning it in the logbook; however, if a repetition nearly made me shit my pants, then I'll annotate such. Descriptive and numeric valuing (scale of 1-5 etc...) gives essential feedback for later use.
There you have it - training logbook basics. Make your logbook as specific and detailed as possible, or choose to go with the "barebones" list above. There is an infinite amount of information you can place into a logbook, from what you ate prior to training, to how well you slept the night before. It all depends on your personal preferences and what impacts your training, both positively and negatively. Regardless, take the few extra minutes throughout a workout and memorialize your achievements and failures on the platform. Periodically, analyze and review this information, and adjust your training, technique, and programming to maintain forward momentum to achieve your goals on the platform!
Now go lift something REALLY HEAVY!
As a weightlifter, if you want to get "good" -- no, make that "great" -- no, even better, make that "out-fucking-standing" in this sport, you better have good documentation of your training days on and off the platform. If you're not scribbling notes into a logbook; uploading a workout onto a blog; transcribing your workouts to an app on a smartphone; or memorializing your sessions to a computer you are doomed to fail in this sport.
The very best coaches in this sport transcribe, annotate, log and list every detail of their athlete's performance on the platform, from weight, number of repetitions and sets, to personal technique flaws. A prime example is Coach Ivan "The Butcher" or "Uncle" Abadzhiev, who is known to have training logbooks of every athlete under his tutelage and supervision. Since, most of us don't have a world class coach to track and monitor our every move on the platform it's up to us, individually, to keep accurate records of our training sessions. It doesn't cost a lot of money (a cheap "Mead" composition logbook costs less than a dollar) but is worth it's weight in gold!
So, if your memory if fading like mine, a notebook or logbook is critically important. It provides a source record to review and analyse; thereby, ensuring continual progress in the classic and supplemental lifts. The following information is fundamentally vital in every logbook, but any information which effects your training, both positive and negative, should be annotated for future reference and review:
- Date and Time. It's simple, yet vital to note the date and time. This is the first thing written or annotated in a training logbook. Some will include the start and end time of a workout. Others will include a breakdown of warm-up, training, and cool-down/stretching periods. It's relative to your needs and preferences but having a date and time is significant -- if not mandatory.
- Exercise Performed. Specificity is critical, make the distinction between different variations of the classic lifts and supplemental lifts. For example, the classic lift of a snatch is not a power snatch, muscle snatch, tall snatch, block snatch, hang snatch, 3 stage snatch, etc... If you start with a snatch and end with power snatches or some other derivative, annotate accordingly.
 |
| Scribe up! |
- Weight Used. This is for every rep and set for each exercise. Ensure accuracy to the half kilogram if necessary. Every little bit counts! There is no point in lifting a weight if you can't use it later as a barometer or benchmark for future training sessions. Log it!
- Repetitions Performed. Not only is this for every repetition performed successfully but also those failed, which may provide more insight than the successful lifts. Failed or lost lifts need immediate explanations describing the reason for the failure. (i.e. forward on toes, failed to pull under, not stretching the bar, being a dumb-ass, etc...). This prompt documentation provides insight into our own individual weightlifting nuances which can hamper progress and requires immediate remediation.
- Sets Performed. Knowing the amount of sets per exercise for a training session is critical to analyzing and calculating the amount of volume performed during a workout. This information is indispensable to developing and adjusting a training program to appropriately meet the training needs of an athlete. Too much volume equals overtraining, too little volumes equals stagnation and zero progress. Therefore, the goal is finding the "happy-medium" in volume to maximize gains! Log it!
- Intensity. How do you determine intensity? If a repetition is easy then I'll forgo mentioning it in the logbook; however, if a repetition nearly made me shit my pants, then I'll annotate such. Descriptive and numeric valuing (scale of 1-5 etc...) gives essential feedback for later use.
There you have it - training logbook basics. Make your logbook as specific and detailed as possible, or choose to go with the "barebones" list above. There is an infinite amount of information you can place into a logbook, from what you ate prior to training, to how well you slept the night before. It all depends on your personal preferences and what impacts your training, both positively and negatively. Regardless, take the few extra minutes throughout a workout and memorialize your achievements and failures on the platform. Periodically, analyze and review this information, and adjust your training, technique, and programming to maintain forward momentum to achieve your goals on the platform!
Now go lift something REALLY HEAVY!
Friday, November 2, 2012
CONCEPTUAL DAY 4, WEEK 1 (2012JUN04)
Snatch:
50 x 3/3 (work set)
60 x 2
73 x 1
78 x 1
83 x 1
88 x 1
93 x 1
98 x 1
103 x F/1
Clean and Jerk:
58 x 3/3 (work set)
73 x 2
78 x 1
85 x 1
90 x 1
98 x 1
110 x 1
118 x 1
123 x 1
Front Squat:
65 x 3 (work set)
90 x 3
105 x 3/3/3
Snatch Grip RDL:
110 x 3/3/3 (work set)
* Notes:
- Feeling completely refreshed to attack the classic lifts today. The snatch pull and clean pull from yesterday helped reinforce the requisite movement patterns necessary to execute the lifts efficiently and properly today. Really feeling good about my lifts -- even with the missed attempt at 103kg.
- I particularly applaud the programming of the classics lifts -- mimicking the progression of a competition. Brilliant! I love it!
- Front squats and snatch grip RDLs were too easy. Felt like I was going through the motions after a successful day on the platform.
50 x 3/3 (work set)
60 x 2
73 x 1
78 x 1
83 x 1
88 x 1
93 x 1
98 x 1
103 x F/1
Clean and Jerk:
58 x 3/3 (work set)
73 x 2
78 x 1
85 x 1
90 x 1
98 x 1
110 x 1
118 x 1
123 x 1
Front Squat:
65 x 3 (work set)
90 x 3
105 x 3/3/3
Snatch Grip RDL:
110 x 3/3/3 (work set)
* Notes:
- Feeling completely refreshed to attack the classic lifts today. The snatch pull and clean pull from yesterday helped reinforce the requisite movement patterns necessary to execute the lifts efficiently and properly today. Really feeling good about my lifts -- even with the missed attempt at 103kg.
- I particularly applaud the programming of the classics lifts -- mimicking the progression of a competition. Brilliant! I love it!
- Front squats and snatch grip RDLs were too easy. Felt like I was going through the motions after a successful day on the platform.
Thursday, November 1, 2012
COACH THE COACH 8
The eighth installment of the "Coach the Coach" series is a missed clean and power jerk attempt. This video was taken on 2012OCT10 and clearly shows me missing because of a couple of things; namely, the following:
1 - a deflated bottom position coming out of the clean;
2 - some instability in the knees during the dip drive; and
3 - a lack of commitment to push under the barbell.
Furthermore, I should add that the previous attempt at 127.5kg resulted in me nearly fainting from the clean. The barbell was slowly squeezing the air out of me. The second attempt, which you see in the video isn't much better. If you can see any other flaws, please fire away.
1 - a deflated bottom position coming out of the clean;
2 - some instability in the knees during the dip drive; and
3 - a lack of commitment to push under the barbell.
Furthermore, I should add that the previous attempt at 127.5kg resulted in me nearly fainting from the clean. The barbell was slowly squeezing the air out of me. The second attempt, which you see in the video isn't much better. If you can see any other flaws, please fire away.
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