"Novice' Master prep for Keystone Games (7/23/10)

[NewWorldMan]

Data:
I'm 39, 6'3" 236. I've been lifting on/off since my teen years and most recently (over the winter) I've Wendler 5/3/1 and 8 weeks of Sheiko.

I took the plunge and started learning 'weightlifting' on March 25 of this year.
I get to train with Coach Rege Becker and the Pittsburgh Barbell Club. The home gym also has a platform, some bumper plates (pounds not kilos), and power bars (not o-bars).

I've settled into a routine in which I focus almost exclusively on the lifts themselves, with some front/back squatting, dips/pull ups, abs/lower back each done once a week.

SATURDAY6/5@ the club:
20 snatches around 85%
12 clean and jerks around 85%
SQUAT: 120x5,130x5,140x5
__________________________________________________ __

SUNDAY in the garage: bored so I did some snatch grip deadlifts and over head pressing about 3x5 each.
______________________________________________

Monday (bonus day at the club - we did some platform maint. and got a little lifting in after the work - on new new oak too!)
Snatched 15 reps in the 85% range with coach watching.
Only managed to get 6 reps of clean and jerk before the gym closed.
__________________________________________________ __

Tuesday6/8@school:
Worked 15 snatches between 80-90% RM
12 similar percentages w/clean and jerk
Front squat: 185(lbs)x3,210x2,225x1,245x1,255x1,265x2
3(pullupsx6/dipsx10)
________________________________________________
Thursday 6/10@school:
did a Joe Mills type workout:
warmups and bar work (including drop snatches) then
SNATCH:95(lbs)x5,110x5,115x5,120,125,130,135,140,1 45x1,1miss (hips to fast-swinging and lost it behind coming out of the bottom)
CLEAN AND JERK:115=warmup, 135x5,145x5,155,160,165,170,175x1,1,1,1,1,1

notes: Felt a little stiff/sore at the beginning of the snatch work but it didn't seem to inhibit my attempts. The snatches are starting to feel better, but by rep 20 my form was starting to break down. The final jerks are tough at the end of a Mills 20/20 routine!
__________________________________________________ ________________
Saturday 6/12@the club:
dynamic warm up then snatch work w/the bar
SNATCH: 40x3 reps of snatch pull,snatch, overhead squat*
50x2,55x5**,57.5x2,60x5,62.5x2,52.2xdouble
(break to feed the parking meter)
CLEAN AND JERK:
50x1,60x2,70x1,75x1,77,5x1,80x5,70xdouble
SQUAT: 115x3,132.5x3,147.5x3;120x5
notes: spent time working on keeping my chest up and not letting my hips rise too fast on the snatch. The jerks are starting to feel 'in the groove' finally. Squats are HARD after this much work!

*mostly to work the positions and get loosened up.
** I stayed at this weight until I felt loose and 'in the groove'.

Did some running Sunday AM (intervals:7x100,7x130,1x200) to try and get down to 105/231!

[NewWorldMan]

workout at the club w/the coach:
-flexibility work for hip/knees then
-warm up w/bar --> RDLs, muscle/power snatch,snatch drop/overhead squats.
My goal w/bar work in addition to more warm up is to: get back position set, get under the bar, loosen up the bottom position.
- Snatch Deadlifts (working on keeping chest high/hip not coming up too fast):
40x3, 2+snatch pull, 2+snatch pull+snatch
40x2;45x2;50x2;55x2,60x2,62.5x2,65x1,1,miss (hips too fast),1,1
- Clean & Jerk:
60xclean deadlift, clean pull, clean+jerk
70x1;75x1;80xpressout;1;82.5x1,1(both were soft on the jerk lockout);80x1,1
- Clean Deadlift&Shrug:
100x3x3
-Clean & Jerk: 85x1 felt good
-Power clean: 90x1

[NewWorldMan]

Thursday 6-17:
Late start to training after getting tires mounted/balanced...
warm ups including bar work to 'get under' and progressive sets @ 40 to practice first pull position (hip/chest rising together).
SNATCH:
45/2
50/2
55/2
57.5/2
60/2
62.5/miss,miss
CLEAN&JERK:
50/2+1
60/2+2
70/1
75/1
80/1
did some cleans only (rear delts sore on the jerk): 70-->85


Saturday:
warmup w/bar
SNATCH:
95x1,1,1,1,1
110x1,1,1,1
115x1,1
120x1,1
125x1,1
130x1,1
135x1,1
140x1,miss
CLEAN&JERK:
135x1,1
145x1,1
155x1,1
165x1,1
175x1,1,1,1,1
185x1
BACK SQUAT:
225x3
275x3
322x2
342x2
CIRCUIT:Box jump/pullups/dips/ab crunch
3(3/7/8/12)

[NewWorldMan]

Tue. 6/22:
warm up = leg/hip mobility stuff & bar work w/empahsis on keeping chest up on first pull, finishing the second pull, and getting under the bar!

Tuesday's work out was lost on a piece of paper (didn't have log book) but basically:
snatch warm up tp @ least 7 reps w/125 (I think).
clean and jerk: 95,135,145x1,1,155,165,175,185x1,1,1,190x1,195:cle an/missed the jerk, 165x1
squat: 225x5,255x5,2(285x5)
overhand pullups:7,6,underhand:5

Thur. 6/24:
trying to figue out how to warm up -
bar work, drop snatch w/95 for a couple reps, hagn snatch a few w/115 to try and develop speed under the bar,
snatch: 130,135,140x miss,1,1,125x1,135x1,145x1,1,125
clean & jerk:115xpower clean,hang clean, hang clean and jerk
135x1,150x1,165x1,175x1(jerk=soft), 185x1(jerk=soft),1(nailed the jerk!),190xclean and pressout,
power clean: 200 (PR)
clean and jerk: 175x1,1
clean pull:225x3x3
Not happy with this type of warm up - I seem to need more actual snatches to get comfortable w/the weight.

Sat. 6/26:
warm up:mobility and bar work including 3 reps each from 'scare crow', dead hang,and hang positions
95xsnatch,ohs, drop snatchx2
115x1,1,1,1
125xmiss,1,1,miss,1,1
130x1,1
135x1,1
140x1
145x1,1
150 power snatch+ohsx1,1
clean and jerk:95xclean and 3 presses (trying to loosen up shoulders),jerk
115x1+1,1
135x1
155x1
175x1,1,1(soft on jerk)
165x1,1
front squat: 225x2 (blah - not doing this today)
lat pulldowns: 3x8@145

[NewWorldMan]

Tuesday 6/29 @ club:
snatch:40x2x2
50x2
55x2
60x2
65x0,1,1
67.5x1
70x pressout,0,0,1,1
60x2
Clean and jerk: 50x1
60x1
65x1
70x1
75x1,1,1,1,1
80x1,1
power clean:85x1
70x1

Thursday 7/1@club
snatch:40:snatchdeadlift, pull, power snatch, drop snatch
50
55
60
62.5
65
70 - actually dropped under and got it on 1st try!
72.5x miss,1
75 x miss
I am trying to find where my max is and what's a comfortable opening weight.
Rack Jerks( to get some confidence and some extra work in w/out the fatigue from the clean): 50x3
60x2
70
75
80
85
clean and jerk: 70,75,80

Saturday@ school (rubber bumpers in lbs not kilos)
95x2
110
120
130
135
140:0,1,0,1,1,1
145:1,1,1
150:1,1 (had to walkout the 1st 150 attempt, left ankle was buckling - same issue w/my first attempt at 72.5 on Thursday - only I missed that one by dropping to my knee.)
clean and jerk:
115x1+2
135
150
165x1,1,1,1,1,1,1(2nd attempt jerk was spot on - 3,4,& 6 the jerks were soft)
Power clean:185x1
clean and jerk:190x1 (nailed the jerk - I guess I was tired enough that I had to get really agressive w/the jerk)
Back Squat:225x2
260x2
290x2(4 sets)
finished w/2 sets of :pullups/dips/abs

Gonna see if I can hit 70 again on my first attempt next Tuesday and if I can go strait to 75... Right now my plan is to get comfortable enough that I can open up w/70.

[NewWorldMan]

Sorry I seem to be only posting updates once a week :-(

TUESDAY:
Snatch (after some bar work): 40/2;50;55;60;65;70;75(PR);80/miss;70/x,1,1,1
70 is feeling good - I've got it 3 workouts in a row on the first try - thinking this might be a safe opener.
Clean & JerK: 50/1+2;60/1+2;67.5;75;80;85;90(PR);91(PR)
Rack Jerks: 60;70/2
Back Squat: worked up to 145x5 (matches a 5 RM - happy since I've not been pushing the squat)

THURSDAY:
Snatch (after bar work):40;50;55;60;65;70/1,1,x,1,1,1,1,1 (one of the last three was a press out - don't remember which one but I do have the video below). Stuck w/70 to drill mentally that I can hit this lift and have the confidence to open w/it!

Clean&Jerk:50/2+2;60/2+2;70;75;80;82.5;85;87.5;90;92.5/missed the jerk;80/x,1,1
BB Row: 3x5@80 - don't ask why - the guy sharing the platform was doing them and I thought 'why not'?

Front Squat: 2x3@100

SATURDAY (at high school/no coach/no o bar/weights in lbs not kilos):
Snatch: after the usual bar work: 95/2;110;120;130;140/1,x;150/x,x,1;155/1 - bad mental lapse - ended up chatting and cooling down/forgetting what I was in the gym for and had more than usual misses - keep you head in the game!
Clean & Jerk: 115;135;155;175;185;190;195clean-missed jerk;165/1,1
Back Squat:225/4;255/3;295/2;337/1;347/1
2 sets circuit fashion: underhand chins/hyper ext/ab pulldown

THOUGHTS:
- it feels nice to be hitting PRs in the lifts after spending the better part of the last four months working sub max and learning/practicing technique!
- I feel my snatch is really coming together - though I realize once I hit 70 and up I NEED to stay tight in the bottom receiving position - standing up with <200lbs is no problem; but I NEED to catch it tight or a good pull will go to waste.
- The soreness in my rear delts/upper lats seems to be subsiding, but I need to get my timing and confidence down on my jerks. From day one; Coach Regis noted that my feet and my arms weren't timing out - feet were landing before the arms are locked out. We did adjust my grip out a little - but I NEED to constantly remind myself to get my feet out. When I am reminded of this and get it right it FEELS good, even light. I know I need the big split w/my feet to match my long arms and not have to drive the bar so high into the air.
- It was nice to see my squat strength is still there, even though I have been neglecting it to learn the 'lifts'.
- Plan for this upcoming week: Tuesday: hit 70 on my first try;hit 75; then try a for a new PR (not sure if 77.5 or 80). Get more confidence w/my jerks - I'm thinking not trying to max/PR but settle in around 85/87.5 and REALLY focus on nailing each jerk solidly. As of today I'm thinking 85 as an opener 90/91 should be good/95 is my 'what the heck' third attempt number.
Thursday: multiple singles @ 70 and 82.5 respectively
Saturday: maybe go to the club and simulate the meet lift atmosphere.

I'll probably still squat Tues/Saturday: maybe just singles until the speed slows down - nothing too taxing (though I am itching to start a serious squat cycle after this meet - I guess there's just something about squatting that's desirable - go figure).

The week of the meet - as Glenn suggested in a post above - 10/10 & some light front squats on Mon/Tuesday;Wed/Thur = 5/5; Friday =stretch and maybe some bar work.

Feel free to comment on any of the vids below:


Clean and jerk (including a missed jerk):
http://www.youtube.com/watch?v=U2Ok_EjwMjo

http://www.youtube.com/watch?v=IXeYprSYBC8

Recent Snatches( I think the one was a pressout):

http://www.youtube.com/watch?v=1d6qWN76aME

http://www.youtube.com/watch?v=Q89hX3I2QZc

http://www.youtube.com/watch?v=G6XmhnoUeEI

http://www.youtube.com/watch?v=mVSe_lwHmyQ

[NewWorldMan]

4+ hour drive across the state to my first meet!

My team - Pittsburgh Barbell - brought 9 lifters - 5 of which are 6'2" or more (yes we are a weightlifting team and not a basketball team!)

We had a 12 year old - Nick - first meet - 40/47.5(missed 50 c/j), a master George James - 86/112@ 69kg! Another teammate, Kevin Cornell tore it up today , 130,136,140 then 162,166, and an oh so close miss @ 170 (strong clean and quick recovery; solid jerk, lost it in front recovering the jerk).
George James had a solid performance w/86/112 @ 69kg!

Made weight, got some water/food (normal preworkout food) then proceeded to wait (our flight started late).

I took my warm ups after some brief bar work /hip stretching:40/2 50/2 60
Coach Rege walked us all through the process - I was the 8th lifter - he helped me time out my warm ups - though I missed a 62.5 and the guy after me missed his warm up attempt too - Rege thought we were trying to give him a heart attack (I made my next warm up not sure if it was 62.5 or 65)

I managed to get the 70 opener that I had planned, then proceed to miss 75
(a gym PR) twice - the first attempt @ 75 was a pathetic weak attempt
(nerves) and the second - plenty of pull, but I wilted under it - gotta get that part figured out.

Kevin Cornell had us all fired up after his 140 PR snatch - so I was ready for my clean and jerks - took a conservative 85 (wanted to get on the board) though I was tempted to hit 90 in warm ups :-)
Hit 91 and a PR 96 (gym best was 95) really solid.

Absolutely a wonderful gym (visionfitnessofpa.com) and great hosts in Brogue, PA (just south of York).

I am happy my jerks are finally coming together. Though I am not amused that they seemed to have come at the expense of being able to stand up w/my snatch

/Also happy for over 400 miles round trip on the turnpike and no speeding tickets!

[NewWorldMan]

Monday 7/26:
warm up = leg and arm swinging
then
bar work = 3 RDLs,3 squat+press,3 drop snatches:3 snatches from high hang, 3 from waist, 3 from low hang
Snatch: 40/2 50/1,1 55 60 61 62.5/1x10 close to On the Minute once I hit 60
Jerk: bar/3
Clean and Jerk: 60 67.5 75 82.5/6
no squats and cut the cleans short as I had to leave the gym early.

Planning to squat and press tomorrow - may use the snatch bar work above as my warm up.

[NewWorldMan]

Tuesday 7/27/10:
bar work: 3 rdl, 3 squat+press; 3 drop snatch: snatch from scarecrow x3;from waist x3; from hang x3
95x2 115x2x4
Back Squat: 135x2
225x2
275x2
315x2
295x2x5
Standing Press (clean first rep of each set):115x5x5
Pullups:5 reps (overhand, parallel, underhand)
Hyper ext.: 2x10

[JC400]

Well done on your first meet, sounds like you enjoyed it. Got anymore planned?

[NewWorldMan]

Well done on your first meet, sounds like you enjoyed it. Got anymore planned?

Club coach is planning something for September, but nothing is determined yet. Being a novice, I am not ready for Savannah this November.

Plan for now is to keep practicing the two lifts, but to try and focus on my squat for a few weeks. At this point, I don't NEED to have a bigger squat to drive up my snatch/c&j but I WANT to hit 400 ( maxed 165/363) a while back after a long workout. I hit 145 (319) for 5 a few weeks back. So it seems that 400 is not that far of a stretch and would be a nice mile post :-)

3x/week training:
1st:
- SNATCH ( bar work) then warm up to 10/12 singles on the minute w/80-85%
- CLEAN & JERK - a few jerks w/bar, then warm up to 10 singles (every 1:30 or so)
- BACK SQUAT: 5x5 sets across (will start around 80% of current and work from there)

2nd: SNATCH and CLEAN & JERK: work up to a max single, then back off 15% for a couple more.
Press:5x5 or so
3rd: SNATCH and CLEAN & JERK: same as 1st day.
Back Squat: work up to top set (rotate 5/3/1)
Chins/Dips

[NewWorldMan]

Warm ups
then
SNATCH: 40/2 50/2 60 65 70(solid) 72.5/x,x,x,x 60/1+3OHS
jerk warm up w/bar:20/3
CLEAN/JERK: 60 70 80 87.5 90 92.5 95 75/1,1
CLEAN PULL: 100/2 110/2 120/2x3
8 reps on GluteHam

- up until two weeks ago 70 was feeling for me. Then I've been struggling with it and it seems to be in my head. 70 felt good today, then I proceeded to take three very timid attempts. Coach Rege said my bar path looks good but I am not exploding enough on the second pull - he referred me to a slogan that's supposed to be on Glenn's truck's visor
The 4th attempt was a good pull, just couldn't stay tight on the catch to stand up. So coach suggested to do some OHS w/ a 3 count at the bottom on the last rep.

- cleans are really coming together (coach says I am 'starting' to look like a weightlifter ).
- jerk has come into it's own recently, but I can get soft if I don't 'want' it - 90 was solid, 92.5 & 95 were just a hair soft on the lockout.

Most likely Saturday will be at the high school gym (no olympic bar; bumper plates in lbs not kilos). Most likely will do sets across somewhere around 60/61 and try for no misses. Not sure how I will tackle the clean and jerks - for some reason I hate cleaning at this gym with this equipment.
Also not sure if I should front or back squat - back squats on Tuesday w/no energy 5 sets of doubles at approx. 82% felt like a lot of work - maybe deconditioned on the squat due to meet prep the last two/three weeks?

Not really sure how to approach my squat. At this point my back squat is 165; front is 125; clean is 96; and best snatch WAS 75.

Seems that, being new to the lifts, I have not come close to strength being a limiting factor on the lifts. Yet, I suppose it never hurts to be stronger... and I am close to a 400lb squat - there's something psychologically that hitting 400/405 would make me FEEL better :-)

Probably have 7/8 weeks 'til a planned club meet, so maybe there's time to run a squat intensive cycle and still get some good practice in on the 'lifts'.

[NewWorldMan]

warm up and bar work = presses, squats, rdls,etc.
SNATCH: bar x3 from hang 95x2x2 115x2 135x1,1,1,1
BACK SQUAT: 155/5 205/4 235/3 272/2 302/1
JERKS (cleaned the first rep):115x press, push press, 2 jerks
135x push press, 2 jerks
155x jerk
FACE PULLS:3x10@80
PUSHDOWNS:2x10@60
MACHINE CURLS:10@75, 8@70

Some jogging/running:100/200/300/400/200

one week after first meet - got some good lifts in this week, just wanted to get some work in today, but not too serious.

Squat was around 80%, not too many snatches or jerks, even fewer cleans.

Back at it Tuesday...

[NewWorldMan]

training at the club - kind a blah - started out w/only three lifters/ no coaches - no energy :(

I was planning on doing doubles tonight for my snatch - trying to avoid what Jim Schmidt calls 'paralysis by analysis' and focus on a good 2nd pull on the 2nd rep.

So, after my warm ups w/the bar:
SNATCH: 40/2 45/2 50/2 55/2 60/2x4
JERK: 20/3
CLEAN and JERK: 60 70 80/1x4
BACK SQUAT: 70/2 100/3 125/3x4
PRESS: 50/5 55/5x2

*snatch is still soft on the catch - ended up my last two sets @ 60 doing on power snatch then one full snatch.
** No energy (and no motivation) to do the cleans tonight _ I basically just quit after a few reps rather than soldier on.
*** Was able to push through the squats - less technical than the jerks - blah.

Now to get in a better frame of mind by Thursday. The good news is I can keep it all in perspective and by the time I drove home life was good again and I was happy to be with my family (though I still suck as a weightlifter :rolleyes: ).

/Sometimes I feel like Don Music - I'll never get it! (see who knows that reference)

[NewWorldMan]

8/5/10
snatch:3 sets (95lbs/3 pos;105/2 pos;115/1)
clean & jerk: 115x2; 5(135/2)
front squat:205/3x3
Clean pull:225/3;250/3;275/3
7 hanging leg raises lol

*trying to mix it up on the snatch (am I just avoiding going heavy and failing?) - did doubles Tuesday, did 3 and 2 position snatches and then a single - trying to focus on finishing the pull and keeping the back tight on the catch.

Easy clean and jerk night - trying to keep it crisp - mostly successful. Somehow on my 2nd clean on my 2nd set I managed to snag the bar on my left thigh and completely miss the pull - weird.

Goin' to have to man up and work up to heavy singles Saturday...

[NewWorldMan]

8/7/10 Saturday

weight in lbs/power bar - no O-bar

leg/arm swinging then warm up progression w/bar
SNATCH: 95/2 110/2 125/2 140/1,1,1,1,1,x,1,1PS+2OHS*
BACK SQUAT:155/5 225/4 275/3 300/2 327/1
JERK: 45/3
CLEAN & JERK:140 155 170 185/1,1,1,1,1**
Circuit: (box jumps/3;overhand chins/5;press/10)2

*did the singles @ 140 OTM -almost missed the 5th rep, pulled hard on the 6th but missed it out front, almost missed the 7th behind me :eek:
was mad, so I did a power snatch followed by two overhead squats with long pauses at the bottom. NOT SURE WHAT'S HAPPENING TO MY SNATCH.

It's been as varied as dropping my head after I catch to not hitting the 2nd pull hard enough.

I need to get some videos posted.

** a little tired after snatching/squatting but I remember the clean/jerk came fast in the last meet; so I guess it doesn't hurt to train these in a fatigued state occasionally.
The last two reps were a little soft w/the arms on the jerk though the feet felt quick.

My current goals include:
- working reps at sub max on the snatch to hone technique/(re)gain confidence in this lift.
- more emphasis on squat: earlier I was able to hit a good single @ 165 after an evening of snatches/clean-jerks. So I think I should be able to hit 180(400/405 is a nice round number that will make ME feel better.)
- work the jerks heavy once a week and stay aggressive.

I am slowly ramping up the weight/volume on the snatch and slowly increasing the intensity/weight on the squat.

Coach is planning a 'club meet' in September but it's football season for my middle son - so Saturday afternoons are filming his games - may not be able to do a Saturday meet - priorities!

[NewWorldMan]

stretch, warm ups; bar work...
SNATCH: 40/2 50/2 60/1,1 62.5/1,1 65/1,1,1 67.5/1,1,x,1
JERKS:20/3
CLEAN AND JERK: 60/1 70/1 80/1 85/3 87.5/2 80/1 85/clean, missed jerk - shoulders were not having any more of this yanking and pulling tonight.
BACK SQUAT: 70/3 100/3 120/3 130/3,3,3,4

*repping singles starting @ 80% (60); when they felt good I moved up. Volume and weight slowly moving up.
** didn't eat enough before hand and noticed it during the clean/jerks.
I seem to only be good for 7 jerks before my 39 year old left shoulder starts to inform me that we should cease for the evening.
***I wanted to go 135 on the squats, but the lack of food/energy...so 5kg increase is still progress.


http://www.youtube.com/watch?v=pLQOeBPgyU0

http://www.youtube.com/watch?v=dcM9N7r0Krg

http://www.youtube.com/watch?v=0CBJ21D8DhY

http://www.youtube.com/watch?v=Y4NCllelhHo

warm up (prior day):
http://www.youtube.com/watch?v=fnuCMNpNM-k

[NewWorldMan]

Glenn Pendlay replied to my log post (another forum) and suggested:

"you need more hips my friend." and promised some vids with drills to help.

So...I found the drills for 'more hips'.

http://www.youtube.com/watch?v=L5KxqUiv8bM

and it's sister video.

I practice this a few times at home and am eager to head to the gym.

I've been starting to do doubles on my snatch to avoid too much thinking and force better technique when slightly fatigued. Tonight I planned doubles and take them up to 88%.

Did my usual bar work then:
SNATCH: 95/2x2 with the (re)new(ed) emphasis on waiting and using more hips- the 2nd rep of the 2nd set almost flew through the ceiling! Wow this coaching tip seemed to help.
115/2 same good results
135/2 still strong
140/2 still strong
145/1 then
150/1 all felt very crisp -
http://www.youtube.com/watch?v=ztJO1lpfXMI

http://www.youtube.com/watch?v=xE72lyxcfgQ

mixed it up a little next:
CLEAN and PUSH PRESS - 145/1+3; 160/1+3
CLEAN and PUSH PRESS/POWER JERK - 175/1+1+2
CLEAN and JERK - 190/1+1
CLEAN - 205, 215 PR, 225 miss -
CLEAN DEADLIFTS - 225/3 275/2x3

feeling good and looking forward to working up to (new) maxes Saturday :-)

/maybe the Iron Maiden and Judas Priest helped with the lifts too ;-)
//Thanks Coach Glenn!

[NewWorldMan]

warmed up w/bar work
then
SNATCH: 40/2 50/2 60 65 70 72.5/x*,1 75/1 77.5/x*/x
JERK: 20/3
CLEAN &JERK:60/1+2 70 80 90 92.5/1**,1 (60/2 jerk only) 95-clean only/1 80/1+2***
BACK SQUAT:100/3 120/3 140/2

*arms were a little soft on the catch, but for training purposes I completed the lift. The 75 was solid and matched a gym PB.
**again, arms a little soft on catching the jerk - maybe tired, maybe getting timid again?
Coach said after the soft 92.5 to clean 95 then we'd drop and so clean/jerk. So we dropped to 80 :solid clean and the jerk was WAY out front, had to drop it and clean it again to get the 2nd jerk, tired a second set @ 80 and my shoulder told me it was time to quit :-(
I may have said this before but when I snatch before c/j my left shoulder seems to only be good for about 7 c/j before it starts to buckle catching the clean - not sure what to do to get it up to speed.
Was planning on front squatting but figured w/the shoulder I'd better rest the bar on the back.

[NewWorldMan]

been busy w/repairs, still getting training in and still logging it -just not on the web.

So:

TUESDAY 8/17:
Snatch
(56) 2
110(65) 2
125 2(73)
140 1,1(82)
145 1,1(.85)
150 1,1(.88)
155 1,1 (.91)(8 lifts @>80%)

45= warm up jerk
CLEAN & JERK
115
135
155
175
185 1,1,1,1 (5 >80)(88)

BACK SWUAT
232 3 (63)
272 3 (74)
302 3,2,3(82)

chins 5,5@ bodyweight then 5@175 pulldowns

THURSDAY 8/19:
85(50)/2x2
105(62)/2
120(.7)/2
135(.8)/2
145(.85)/2x3,1+OHS

CLEAN & JERK (variations)
115/1+3P+2PP(55)
135/1+1P+2PP (64)
155/1+1PP+1J (74)
175/(1+2J)/3 (83)
FRONT SQUAT
185/2 205/2x3(80)
RDL:185/5x3
doing doubles to try and stop 'thinking so much'; get some conditioning, and learn to lift weights when fatigued.

SAT 8/21:
SNATCH
40/2 50/2 60 65 70 75 78/xxx 70
(last attempt @ 78 was a good pull, the first two were timid, though 75 was solid)
CLEAN & JERK
20/3 60 70 80 90 95 98/c,jx 90
Front Squat 90/3 100/3 110/2

SUN 8/22
Workout at home:
Press/Row: 87/8+8
117/6+6
Press: 137/5,4,3+2
Row: 3x6@157
SN DL 3x6@157
db curl/press: 2x8 w/33lb db
10x100m(100 rest):25,21,20,19,17.3

MON 1:24 walking

TUE 8/24
SNATCH:
3POS: 45;95;110;120/3;120/1+3OHS
C/J:120/1+2;135/1+2;155/1+2;175/1+2;185/1+2,1+1,1+1
Back Squat:232/3;272/3;307/3;312/3x2
BE:3x10

THUR 8/26:
SNATCH (worked up to a top set of doubles):
95/2
110/2
125/2
140/2
145/2
150/2
155/2
CLEAN AND JERK:
115/1+2
135/1+2
155/1+2
175/1+2
185/1+1
190/1+x
RACK PULLS:
3x3@300 from right at the knee.

Here's a link to one set of 3 POS snatches (critique welcomed - coach suggested these):
http://www.youtube.com/watch?v=WV_oclvcqxs

[NewWorldMan]

SNATCH: 3 position, worked up to 3 sets @ 70% - doing them top to bottom tonight.
45
95
110
120 for 3 sets
CLEAN & JERK:
120/1+2
145/1+2
165/1+2
185/1+1 for 6 singles
FRONT SQUAT:
205/2
240/2 for 3 sets
CHINS (wide, overhand): 5@bodyweight
BACK EXTENSIONS:10, oops gym is closing -started too late.

Here's the last set of 3 POS snatch @ 70%
http://www.youtube.com/watch?v=3ytYS_9OXAY

Here's the 4th single @ 85% on the c & j:
http://www.youtube.com/watch?v=tnxflSDW8fE
- from my untrained eye the clean seems ok - good position, knees are back, staying over the bar - though I suppose I could get under the bar a little faster - not too worried about that I seem to get under pulls above 90% ok so far.
Now the jerk, while this rep felt 'in the groove' and felt good, upon watching the video, it seems that my front foot needs to be faster and go farther out. I think my dip and drive is getting better - but not sure if it is what it is supposed to be.

I look like a painfully slow 6'3" 235 39 year old :eek:


As always, comments appreciated.

For the last 4/5 weeks following my first meet it seems that my squat numbers have been struggling - was doing triples @ 110 on the front and 145 for 5 on back at the end of workouts prior. Now I am struggling w/doubles @ 110 and only getting doubles around 135-->145.

[toddmr]

Note on the Jerk. It looks to me like your front knee in the split position is substantially further forward of your toes than I'm used to seeing. Look at pictures of world class lifters and you will usually see their front shin within 10-15 degrees of vertical, though so have the knee forward of a vertical shin and some have it behind vertical.

Also, from the starting position of the clean, you have a pretty upright torso and the fronts of your shoulders are about even with the bar, your scapulae behind the bar.

As you begin the first pull, your hips rise faster than your shoulder so that your torso becomes less upright until your scapulae are above the bar, the front of your shoulders in front of the bar.

Remember from Uncle Rip's book that from the floor the bar wants to be below the scaps. My coach is always yelling at me to keep my shoulder in front of the bar, which means the bar is under the scaps.

On your snatches, I think your first one, from the high hang, was the best. It looks to my relatively untrained eye like you're doing what I do from the floor versus the hang, which is to start accelerating the bar earlier than you should. It looks more pronounced from the floor than from below the knees.

Look at the third snatch, from the floor, versus the first two. The movement of the bar seems to have a little less velocity, a little less "snap" as a result from starting the acceleration earlier.

I might be completely wrong, but that's how it appears to me.

Nice work overall.

[NewWorldMan]

Note on the Jerk. It looks to me like your front knee in the split position is substantially further forward of your toes than I'm used to seeing.
Thanks - I need to remember 'quick feet' and get my front foot more forward - I need to measure out and mark off my 'targets' for a few practice sessions.





As you begin the first pull, your hips rise faster than your shoulder so that your torso becomes less upright until your scapulae are above the bar, the front of your shoulders in front of the bar.

Again, thanks - I will need to get videos of earlier reps to see if this is a consistent pattern or if this creeps back in with fatigue. I know personally and from observing many others that 'high hips' rising faster than the bar happen at higher weights or in a fatigued state.


On your snatches, I think your first one, from the high hang, was the best. It looks to my relatively untrained eye like you're doing what I do from the floor versus the hang, which is to start accelerating the bar earlier than you should. It looks more pronounced from the floor than from below the knees.

Look at the third snatch, from the floor, versus the first two. The movement of the bar seems to have a little less velocity, a little less "snap" as a result from starting the acceleration earlier.

I will go back and watch the videos. I have been recently working on getting more hips - so perhaps the next step now that the positions are getting better is to begin to focus on tempo.


Nice work overall.
I appreciate the feedback. It's been a few weeks since I've lifted in front of the coach. Most likely will have few opportunities until my son's football season is over, so it is great to have an objective eye judge my work. My job will be to plan an attack based on the observations on my next session.

Thanks my friend!

[NewWorldMan]

good training tonight - switched it up a little with good results.

warm up with leg and arm swings and some bar work.
SNATCH:
95/2
115/2
135/2
145/1
155/1,1,1,1,1,1,x,1

BACK SQUAT:
239/5
269/5
289/5

CLEAN & JERK:
115/1+2
135/1
155/1
175/1
185/1
195/1
185/1
195/1
205/1
185/1
195/1+x

BACK SQUAT:
309/2

was in a groove w/the snatches, then I noticed I was in a groove and promptly missed the next snatch! Screwed my head back on and made the next one. 7 out of 8 snatches @ 90% of my current best seems to be a good thing.

Wanted to squat next just to see if I can still squat (been having less than stellar results always squatting last) - hadn't been doing more than doubles/triples recently - going to try to get back up to my 145(kg)/5 best.

The clean/jerks didn't seem to suffer from squatting first - wasn't sure what to do when I got to 185 so I did a few waves - ended up getting 11 total reps! I usually only get 7 before my left shoulder start to tell me to quit - perhaps the squatting was a rest/break for the shoulder.

No vids tonight.

[toddmr]

Thanks - I need to remember 'quick feet' and get my front foot more forward - I need to measure out and mark off my 'targets' for a few practice sessions.

When I did the CF weightlifting cert, one of the things Mike Burgener did was to have us mark the floor with chalk, or use a PVC pipe on the floor between our legs so we have a landmark by which to judge our foot placement before and after.

I usually just use the chalk to mark out a cross on the floor. The "arms" of the cross are where the toes of my feet are, and their width is about the width from toe to toe.

The "vertical" part of the cross goes about 12 inches forward and 18-24 inches back of the line.

By lining my toes up with the arms, then snatching or cleaning, I can check the width of my feet in the landing position to make sure I'm consistently hitting my marks and not moving forward or back.

The vertical part of the cross is useful in the split jerk or other split lifts to make sure I'm moving my feet pretty consistently front-to-back.

Since you're just using chalk, there's nothing to trip on and cleanup is just scuffing the marks out or getting a wet paper towel and mopping up.

[NewWorldMan]

suffering through cold: sore throat/sinus pressure-headache/general letheragy
but
too anxious to practice and fix some of my flaws
and
I rather get out and do SOMETHING than sit/lie around and mope all day.

SNATCH:
95/3 Position
115/3 Position
135/2 full snatch
145/1 "
150/1,x
115/(1+3 Overhead squat)x3

CLEAN (from below the knee) + JERK
115/1+2
135/1+2
150/1+2x2
150/1+1
165/1+1x2

SNATCH PULLS (wanted to do some more work, but not pull heavy or squat):
165/2
175/2
185/2 (hard on the hands w/out straps)

CABLE PULLTHROUGHS (lower back/ham work w/out lying face down due ot my congestion):
2x10@110

Managed to film my son's first football game (12/13 year olds).

[NewWorldMan]

Tuesday 9/7/10
SNATCH:
95/2
115/2
135/2
first wave:
145/1
150/1
155/1
second:
145/1
155/1
160/1(94% of current max.)
third:
145/1
155/1
160/x (mental miss)

SQUAT:
225/3
250/3
275/3
305/3

CLEAN & JERK
145/1+2
165/1+2
185/1+1
200/1+1 (95% of current max)
210/got the clean, but not high on the shoulders, then a big pressout on the jerk

SQUAT:
305/3
BACK EXTENSION:
3x10

SQUAT = high bar. I've been fooling around with squatting before cleaning - doesn't seen to effect my cleans but is helping my squat - may do this for a while (it's really only once a week) and see if it helps.

THURSDAY:
45/3 from hang - 2 from below knee
3 Position snatch:
95
110
120 for 3 sets
Snatch + Overhead squat:
135/(1+2)3

Clean & Jerk
135/1+2
155/1+2
175/1+2
185/(1+1)7

Going to attempt 80/100+ Saturday at the club...

[NewWorldMan]

Saturday at the club:

SNATCH:
bar work then
40/2
50/2
60
65
70
75/x,x
70/x,1
75/x

CLEAN & JERK:
50/1+2
60/1+2
70
80
90
95
100/1+x,1+x
RACK JERK:
80/1,1

FRONT SQUAT:
100
110
120
130 PR

had been feeling good about my snatch (three position work recently) so I planned to warm up and see what happened.
I noticed my 65 'felt' slow though I did get the lift with no struggle - was tempted to take it again but went to 70 - got it but felt slow again.

I've hit 75 before and I've hit 72.8(160) with a power bar but it was not to be today. Will try again next Saturday to hit 80.

The cleans @ 100 felt easy. The jerks up to 90 were solid, 95 good but not great. For some reason I couldn't jerk the 100s barely above my head - maybe mental - maybe not enough hips. No video to analyze - but nice to know I can get 100 off the floor and onto my shoulders.

Hadn't done singles in front squat in a while - last known best was 120(265).

[NewWorldMan]

(Tentatively) planning on the masters meet in Savannah, Ga on Nov. 6/7th.

This is exactly 8 weeks out, and Doc Hartman's plan is an 8 week cycle - so why not have a 39 year old with 6 months experience with the lifts and one meet under my belt give it his prep a try.

I've spent the last few weeks working on positional work - 3 position snatches, doubles, cleans from below the knees, multiple rep jerks.

I am ready to give this a try. While I am relatively new to the snatch and clean/jerk I've been lifting w/barbells since I was 14 or so. I have lifted 4x/week recently, but only practicing the 'lifts' 3x. I don't think this is too far of a stretch for me to run this program, though my sleep/nutrition will need to be dialed in for sure.

First night:
-5x5 back squat, 12 singles @ 75% for snatch and 10 for clean & jerk, then 5x3 RDL:

I've recently started squatting after snatches but before cleans, so now it's time (according to the template) to put squats at the top of the batting order.

Warm ups - did my normal leg swings, broom handle work for the shoulders, some overhead squats and rdls with the bar
then
Back squat: 20/5 70/4 100/2 132/5x5*
Snatch: bar work - 3 from high hand, 3 from below knees
then
40/2 50/2 60/1x12**
Clean and Jerk: 50/1+2 60/1+2 70/1+1
75/1+1x8***
Romanian Deadlift: 75/3x4

* haven't done this much volume in a while - this was more of a mental challenge than physical - another lifter noted my 5th set looked better then the 3rd and 4th.
** wasn't sure how to warm up after squatting, proceeded as normal, maybe less reps. During the first 5 or so snatches, while good form, I felt gassed from the squatting. Then, on the last 6 reps I felt good and in a groove - just what I need for my full snatch!
***cleans were crisp, most of the jerks were the same, another lifter (club coach certified) noted while my front foot was fine I needed to drive through more - managed to get these.
I stopped @ 8 reps (9 counting the 70) due to my left shoulder. It seems that I have a 7 rep limit (not counting warm ups) on my cleans after I snatch until my left shoulder starts to buckle and tell me to call it quits. Sometimes I finish w/rack jerks, tonight with all the squatting first I stopped and will plan to lift another day.

RDLs were a little light, but too lazy to add weight to the bar and instead focused on keeping the back flat and tight and pushing my butt back - no discomfort in my left groin (which has recently not liked rdls/good mornings).

I will try to get some videos up - but I don't like to bug people to film me and I only have a flat blackberry and not a real digital camera that would sit on a bench/ledge.

My plan is to lift Mon, Tue, Thur evenings, and Saturday AM, so day two tomorrow...

Kevin

[NewWorldMan]

Week 1/Day 2:
Power Snatch + Hang Snatch - 4x2@60%
2 Hang Cleans + 1Jerk - 4x2@60%
Front Squat - 100,102,105,107,110%
Push Press - 3x5

Quads a little sore from the 5x5 squats yesterday, but I felt good after I got warmed up with leg/arm swings etc.

As always I start my snatches with bar work to warm up and get limber.
I usually squat/press then do some RDLS and progress to 3 reps from high hang and three more from below the knee.

For an older lifter there's a fine line between 'warmed up' and 'worn out' :)

SNATCH: POWER + HANG
one set @ 95lbs
4x2@105lbs*
CLEAN & JERK: 2 HANG + 1 JERK
one set @ 115lbs
4x2@ 135**
FRONT SQUAT:
232lbs,235,242,242,242***
PUSH PRESS:
3x5@ 135****

Overall a good crisp workout (and short too - barely over an hour including all the preliminary warm up work).
* The power snatches flew up at this weight and I felt nice and quick getting under the follow up hang snatches (I did these from below the knee).

**cleans felt crisp; jerks were ok, too easy to not step through and still finish the lift at such a light weight. I need to have more discipline to use good form on lighter weight sets.

*** Weights were a little off from the program progression, but all were in the correct range. Seeing that these are 85% of my front squat 1 RM I focused on keeping tight and coming out of the hole fast.

**** Maybe the fatigue from yesterday caught up here or maybe I don't push press enough - I seemed to struggle finding my form driving the bar up, pressing out this weight is not too tough. I need to get more efficient in my dip and drive - I can jerk 95/96 solidly, but last Saturday on two attempts @ 100 (the cleans were solid) I barely got the bar past my eyebrows :-(

Not sure if we are going the the Rush concert Thursday or not (haven't missed one since 1989) - so we'll see how work out three pans out. I am reluctant to do three days in a row.

So far so good - time to apply some discipline to my diet...

[toddmr]

NWM-

I'm tentatively planning on competing in Savannah in November as well. My team's going down, as we're in Atlanta. You'll get to see some inspiring lifters there.

Your lifts and mine seem to be keeping pace pretty well. I competed this weekend and snatched 67 for a PR and clean-and-jerked 85 for another PR. You're a bit ahead of me.

Will you be competing at 105+ ? I wake up at about 97 every morning and am planning on slowly working my way down to 94 for November. In theory, at least.

Sounds like the cold's gone and the lifting's going good. Keep at it.

[NewWorldMan]

NWM-

I'm tentatively planning on competing in Savannah in November as well. My team's going down, as we're in Atlanta. You'll get to see some inspiring lifters there.

Your lifts and mine seem to be keeping pace pretty well. I competed this weekend and snatched 67 for a PR and clean-and-jerked 85 for another PR. You're a bit ahead of me.

Will you be competing at 105+ ? I wake up at about 97 every morning and am planning on slowly working my way down to 94 for November. In theory, at least.

Sounds like the cold's gone and the lifting's going good. Keep at it.

Cold's gone - back at it. I, too, am TENTATIVE on going but who knows...

We have a lifter who is close the the 50-54 age 105+ snatch record - not sure if he's going.

Glad to hear you competed and hit two PRs - did you go 6 for 6?

I am a 105 - I train around 235 but have no trouble getting under 231 - I really need to be about 220/225 and put on a few lbs of mucsle :-(

You have plenty of time to get to 94; six/seven lbs in 8 weeks is easy and won't even require major adjustments. Hopefully, your diet isn't too far out of line.

[NewWorldMan]

Wednesday was a day off.
Back at it tonight albeit with only one hour to workout (worked late today).

Weights in lbs...
1) Back Squat:
bar/5 then leg swings
135/5
225/2
275/5x2 (skipped 3rd set due to time constraints - there goes the program :p )
2) Snatch:
bar work - high hang/3 below knee/3
95/2
115/2
135/1x10 mostly on the minute
3) Clean and Jerk:
135/2+2
150/1+1
165/1+1x8
4) RDL:
185/3x4

- decent results tonight considering I was hurried to get my work in. Rushed into the squats, but these were 75% so no harm, no foul.
Snatch seemed crisp: focused on hips - seemed to hit one of the late snatches higher in my belly - not sure about that - no video.
Cleans were crisp - w/out video or coaching I'm assuming the form is ok - easy to get it up with bad form at a lighter weight.
Jerks were solid - getting better with my front foot position and pressure.

[NewWorldMan]

Week 1 Day 4:

Lifting at the club - big turnout today and Rege is back home - that means good coaching available!

Max and front squat day today:

I took my time warming up; but for some reason felt nervous.

SNATCH: (after bar work)
40/3 position
50/2
60/1 (good speed)
65/1 (good speed)
70/1
75/1 (pull was good; had to pause at the bottom to stand up - need to be tighter in the catch.)
80/x (too timid on the pull), x(pull good - didn't push up enough), x (same)

CLEAN & JERK:
50/1+2
60/1
70/1
80/1
90/1 (good jerk)
100/1+press out, 1+x, 1+x*

FRONT SQUAT:
110/1
120/1
120/1

*the clean at 100 are solid - good pull, stand up fast. Happy with the press out( actually getting it over my head), but no further progress. I need to find a way to get more power in my dip/drive - more practice w/meaningful weights I suppose.

Back squats and multiple singles @77% on Monday...

[NewWorldMan]

Week 2 Day 1

Back Squats @ 82.5%:
20/5
70/5
100/3
120/2
136/5 for 3 sets* + 136/1 just to do 'more'!
Snatch (10@ 77.5%):
20/3 from high hang; 3 from below the knee
40/2
50/1
57.5/1
62.5/10 singles**
Clean & Jerk(8@77.5):
50/1+2
60
70
77.5/8 singles***
RDL:
90/3 for 3 sets

* Doc Hartman suggested lowering the volume from 5 to 3 sets for (older) masters level lifters. I didn't mind stopping after three sets today! Though I did walk out and do a single for a 4th set - a mental thing to prove to myself that I can do more - learned this from a runner years ago - he used to line up for an additional interval (11 if he did 10) and mentally go through running the additional interval.
** Snatches felt smooth and faster tonight though for some reason reps 1 and 5 I caught the pulls on my toes and not back on my heals - I was able to recover but this won't do at heavier weights. I have video of rep 6 below:

http://www.youtube.com/watch?v=BMF17dmakQ4

*** Cleans are good at this weight - I seem to be staying over the bar and turning the elbows over well - standing up with 77.5 is no issue ( front squat is 130). Jerks were more crisp tonight according to a club coach (not Rege). Video is of my 7th rep - the shallow front foot on this video is not indicative of my other jerks - though rep 5 was a 'soft' jerk according to coach.

http://www.youtube.com/watch?v=3ZPHTaIwmrE

All in all a good workout. Grooving the reps with a single weight is working well for me after spending a few weeks working 3 position snatches and cleans from below the knee. Looking forward to working up to max on power snatch, power clean/jerk, and front squats (2 RM).

[NewWorldMan]

Not a lot of practice w/the power versions of the lift but gave them a go...

Power Snatch:
bar work
95 (lbs)/2
115/2
135/1
145/1
150/1 - actually dropped under and did a full squat snatch
145/1,1 - tried to keep these as power snatches
150 - yep, dropped under it and caught in full snatch squat.

Power Clean and Jerk:
115/1+2
135/1
150/1
165/1
175/1
185/1
190/1

Front Squat:
205/2
225/2
235/2
245/2

Push Press:
3x5@115

Felt equally weird catching the cleans in a quarter squat/power position - just not used to them I guess.

[NewWorldMan]

Week 2 Day 3
Back Squat:
45 (lbs)/5
135/5
225/3
272/5 for 3 sets
Snatch:
95/2 high hang; 1 from floor
115/1
135/10 singles (mostly OTM)
Clean and Jerk:
115/1+2
135/1
150/1
165/8 singles
RDL:
205/3x3

[NewWorldMan]

Week 2 Day 4
Worked up to max on both lifts! Quick workout at the school fitness center ( i.e no nice Olympic bar, bumpers in lbs not kilos) before my son's football game.

Snatch: worked up to 94% of current max, missed one @88% - mostly not having my head right. Made the mental adjustment and did fine from there. I quit w/ a success at 94% rather than keep moving up, mostly due to time constraints.

Clean and Jerk: worked up to 93%, made two attempts at 95% - cleaned both easily. Missed the jerk recovery on the first and didn't even jerk the bar past my eyebrows on the second attempt.

Not a great workout, but glad to get some work in. Oh, and my son's team won with ease, they are slowly STARTING to look like a football team.

[NewWorldMan]

Hartman's contest prep:week 3 day 1
Back squats for sets of 3@ 85%
20/5
60/3
100/3
120/3
140/3x3
Snatch:
20/3 hang, 3 from below knee
40/2 hang
50
55
60
65/1,x,1,1,1,1,x,1 (8 singles)*
Clean and jerk:
50
60
70
80/1,1,1,1,1,1 (6 singles)
RDL:
3x3@90

*Forgot to mention I suffered a yellow jacket sting at the base of my left thumb Saturday AM - I think he was on my sun glasses and he didn't like when I grabbed them to take them off.

Funny thing is, this didn't effect my lifting Saturday but Sunday around 6 AM the darn thing started to swell up and itch.

So, after some topical benydryl (sp?) I tape up as usual.

The swelling was just enough to notice when when I hooked gripped the ball and when I caught the snatches.

[NewWorldMan]

Week 3 Day 2
Power Snatch up to 150lbs, took a few @ 145.
Power Clean and Jerk up to 190lbs.
Push Press 3x5@135lbs
Front Squat up to 247x2.

Still not a fan of the power versions of the lifts, in particular I am don't have a lot of practice w/power snatch and find myself wanting to drop under the bar.
Push presses could've been heavier but that's what I choose.

[NewWorldMan]

Week 3 Day 3
Back Squat:
45lbs/5
135/4
225/3
275/3x3
Snatch:
bar(high hang)/3;below knee/3
95lbs/2
115/2
135/8 singles
Clean and jerk:
115/1+2
135
155
165/5 singles

oops I broke from the program! I was supposed to do one more c&j single and then 3x3 on the RDL
but
I had to go pick up my son from football practice and change a brake line on my daughter's car - so I don't think one single and nine rdls knocks me too far off the routine ;)

Plan for Saturday AM --> work up to 90% on snatch ans 85% on c&j.
then
weeks four and five (supposed to be tough!)...

[NewWorldMan]

End of week 3:

worked up to 90% on the snatch
and 85% on the clean & jerk.

The snatches felt very good!
The cleans seem to be strong but somewhat awkward.
The jerks were strong, except the last one - a little to the front.

Did some dip/pullups/box jumps just to burn off some energy.

Feeling really good right now, no injuries.

Week 4 and 3 sessions of working to max and one session up to 90%.

We'll see how a 39 year old holds up to 2 weeks of maxing...

[NewWorldMan]

Week 4 - maximal
Snatch:
bar work (3 each from high hang and below the knee)
40/2
50/2
60/1
66/1
72.5/1
77.5/x,x,1*
60/1
64/1
68/1
72/1
75/x
Clean and Jerk:
50/1
60/1
70/1
80/1
90/1
95/1
100/x,x**
80/1
85/1
90/1
95/1+x***
90/1
Squat:
100/2
120/2
130/2
140/2
145/2

Snatches were crisp tonight.
* club coach (not Rege) said I had plenty of pull but needed to get under the bar quicker - third max attempt felt good!
** put my belt on for 100 attempts- proceeded to catch the bar on my belt :-(
took the belt off and proceeded to hit my chest and missed again :-(
***Supposed to back off to 75,80,85,90 but didn't pay attention and ended up doing 80,85,90,95 then I figured it out and did 90.

[NewWorldMan]

week 4 day 2
Snatch:
bar work
43/2
52/1
61/1
68/1
73/1
75/1
77/1
80/x,x,x

Clean & Jerk:
52/2+1
61/1
70/1
80/1
86/1
91/1
96/clean|missed the jerk recovery
98/clean|missed the jerk

Squat:
105/2
125/2
137/2

Snatch Pull:
70/2x2
Clean Pull:
84/2x2

weights converted from lbs to kilos to keep log easier to read/compare workouts.


Doc Hartman suggested dropping the second session (supposed to be 5x2@85% squat/5x2@90 snatch and clean pulls) for recovery due to my age.
I added a few squats and pulls to try to keep the volume up.

Day off tomorrow, back at it Thursday - could it be the elusive 80/100 will fall in 48 hours...

[NewWorldMan]

Week 4 Day 3
Struggling with concentration/motivation tonight...
Snatch:
started w/bar work and worked up to 165lbs (94%) then 80,85,90%. Missed my second snatch @ 115 - DOH - actually threw it behind me!
The >80% lifts all felt good.

Clean & Jerk:
worked up to 195 and missed the jerk! Then, 175,185,and 195 (missed the last jerk again) - more mental than physical - busy day - distractions -etc.

Front Squat:
240/2
253/2

Re:the jerks --> My plan was trying to have faster feet and drive under the bar. I ended up taking a long break between the 175 and 195 and lost my focus. I was able to grind through the clean, but the lack of focus and perhaps cooling down was my downfall. NEED TO HAVE MORE FOCUS/DISCIPLINE WHEN I WORKOUT!

[NewWorldMan]

End of week 4/ start of week 5:
Saturday AM was feeling good and ready to have at it...
SNATCH: worked up to 77.5 and missed all three attempts; last make was the prior at 72.5. Pulling good, just not getting under - cracked my head on the first miss @ 77.5 - never done that before - I guess I'm now inaugurated into the company of many others who knock the noggin'...
CLEAN & JERK: did some bar work for the jerk to get the feet moving.
Worked up to 90 then cleaned 92.5 and 95 (missed both jerks).

MONDAY - feeling really good and finally back to the barbell club w/other lifters and a club coach!
SNATCH:I've been slowly tweaking my 'approach' weights (the ones in the 75--85% range) to try and find the sweet spot between being warmed up and worn out :D
did a series @ 40 (after bar work) then a double @ 50
single @ 60
then 66,72.5, 77,5 (had been doing 65,70,75) - was told that my 77.5 was the best looking attempt this particular observer had seen me make!
SO...
81 went over and up well - took a moment to make sure I had it gathered in the bottom receiving position. Standing up with this is easy, the pulls have been good (according to others), I've just been a little slow getting under and a little soft catching.

81 is a snatch PR for me! -
Missed 83 - almost lost it behind me - club coach said I lopped it.
Back down to 60,64,68,72, and 75 - all felt good and fast.

CLEAN & JERK:
50,60,75,87.5 all good
96 - good clean - missed the jerk
101 - good clean - missed the jerk (not even a good jerk attempt - psychological?)
Back down to 75,80,85, 90 - the 85 and 90 jerks were finally solid (this may need to be the weight range I need to rep out the jerks to get my confidence/technique back)

BACK SQUAT (tired, so this is where it took some will power)
110/1 (warm up)
140/2
145/2
150/2
155/1

Maybe I can get 82.5 and finally jerk 100 or greater this week. Not sure how the fatigue will accumulate during this second 'maximal' week.

No injuries and still eager to get back at it tomorrow - so far, so good...

Thanks Doc Hartman!

/promise some videos soon.

[NewWorldMan]

Hit a PR on the snatch last night - let's see what tonight has in store:
SNATCH:
bar work
95(lbs)/multi-position snatches
115/1
135/1
150/1
160/1
165/x
170/1
175/x
CLEAN AND JERK:
115/1+2
135
155
175
190
200
210/ clean + jerk miss
did some remedial jerk doubles from the rack with 135.

Vids of the snatch misses and a couple jerks - please offer feedback:
http://www.youtube.com/watch?v=ATiC5tfO2CY

http://www.youtube.com/watch?v=b_9pw_vbsuA

http://www.youtube.com/watch?v=1As3ELwj180

http://www.youtube.com/watch?v=4F3SbEVPfCk

[NewWorldMan]

end of week 5: days 3 & 4

Thursday:
Snatch - worked up to 93% of Monday's new PR max.
Clean and Jerk - worked up to 93% of training max.
Front Squat - did doubles up to a PR double @ 119kg

Saturday AM:
Snatch - warm up sequence, then worked up to to misses @ 96%, also missed one and made one @ 93% on the way up.
Clean and Jerk: did 1+2 @ 52% then singles up to 95% - jerks were soft/pressout on the last two so I stopped.

Maybe I'm not doing enough reps on my max days, but I only seem to be mentally stressed and not physically stressed from these last two weeks.

Let's see what week 6 brings - I know I had a GREAT workout Monday this week and then so-so the rest of the week.

[NewWorldMan]

Week 6 Day 3
did 3 minutes on a bike to warm up the knees. I've noticed that my hips get good and loose with leg swings and bar work, but my knees seem to take longer or need more work to get warmed up/loose. So I figured I'd try the bike and see how they feel.

SNATCH(77,80,82,85):
bar work (rdl, hang, squat/push press)
95(lbs)/3
115
135
140
145
150
155
CLEAN & JERK(77,80,82-85%):
bar/3 hang and jerks
115
135
155
165
175
185
SQUAT (80% for 4 singles)
225
260
295/1,1,1,1
will post vids of the last two snatches and last two clean/jerks later...maybe.

[NewWorldMan]

end of week 6:
Snatch:
warm ups with bar and 95lbs
115
135
150
160
170
175
180/x,x,x

The 175 was strong and fast - psyched myself out of the last three PR attempts?

Clean & Jerk:
115 for warm ups
135
155
175
190
200
210 (plan was to work up to 95% on cnj)
Front Squat:
232
242
257

Feeling good...

[NewWorldMan]

Week 7 day 1
Feeling good coming off the 'maximal' weeks...
Did a few minutes on a bike to warm up the knees.

SNATCH:
bar work from multi-positions and drop snatches
95(lbs)/2
115/2
135
140
145
150
155
160

CLEAN & JERK:
bar work
115/1+2
135
155
175
185
190
195
( I realized I missed a rep @ 165 - oh well, all the jerks felt crisp and sharp!)

SQUAT:
225
295
330/1,1,1,1

[NewWorldMan]

This was supposed to be meet day. I had two opportunities :one way down south in GA - but no one from the team/coach was going this year, two was a last chance qualifier (didn't want to take up a slot for someone who was going to Cincinnati).

Plus, this was the last week of my 13 y/o's football league.

So, lifted @ the barbell club.

SNATCH:
Warmed up: bar, 40/2, 50,60/1,1,66,71,73.5,75/x,x,;76
then
made 80
missed 82.5 (poor pull)
missed 82.5 (I did pull the crap out of it - almost lost it behind)

CLEAN & JERK:
bar;60;70;80;90;96
then
made 100
missed 102.5 (easy clean and recovery; pressed out the jerk)
missed 103.5 (easy clean and recovery; dip and drive was okay; not getting my feet out far enough/fast enough)

SNATCH Notes:
I took 60 2x because it wasn't feeling fast.
I can't believe I missed 75 on my warm ups - I haven't missed this in a while.
76 felt like it was my first really warmed up lift - crisp and solid. I need to learn how to gauge my warm ups.
80 was NOT an PR - I hit 81 during the last training cycle on a Monday.
I think my pull is good for 85 or more. I need to learn to stay tight when I receive the bar.
I can overhead squat anything I can snatch with ease. When I'm not too timid I can pull good. I need to get better in the receiving position.

Coaches (Rege Becker and Alex Chtanine) suggested overhead squats (Rege feels I need to get more comfortable in the bottom position) and snatch grip push presses (Alex noted these will help w/the lockout of the arms).

CLEAN & JERK:
my clean seems to be advancing ahead of my jerk. The jerk is only a 4 kg increase since July. Many are telling me I need to (in addition to staying aggressive w/the dip & drive) get my feet out more and faster.

I ended up with one set of clean pulls for 3, 4 singles in the back squat, and 3x5 push presses.

My next scheduled meet is 12 weeks out (Jan. 29th). I am openly soliciting myself to any coach who wants to use me as a guinea pig for the next 12 weeks as long as it culminates in meet prep the 1/29/11.

One astute observer (another masters lifter) noted he can tell that I lack confidence when I attempt max. efforts.

I do plan a review of my experience w/ Dr. Hartman's 8 week contest prep soon...