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Elliot Royce
01-20-2007, 02:20 PM
Feel free to make suggestions. Basically, I'm trying to learn the O lifts with a coach so there should be 3 sessions per week of O lift practice plus trying to boost strength and endurance so I'll mix in CF sessions with the SS approach (as much as I can stand).

If anyone sees a more efficient way to train, please let me know. Also, if you recommend different programming (frequency, sets, exercises, rests, etc.), let me know.

Elliot Royce
01-20-2007, 02:24 PM
Used the Starr 5x5 spreadsheet to try to get the weight progression right. I notice this is purely progressive and does not have the warm up vs. work set breakdown that SS uses. I finished it a lot quicker but wonder if I got enough done.

Magnificent Mobility - 20 mins. beginner (good stuff)

Back Squat
5x90#
5x125
5x145
5x165
5x185

Press
5x50
5x60
5x75
5x85
5x105

Deadlift (with pull)
5x162
5x182
5x202
5x222

I had to stop on the DL for time but could have done probably about 30-40lbs heavier.

Static stretching

Elliot Royce
01-20-2007, 02:29 PM
Started with an hour of 3 on 3 hockey on a smaller rink. My legs were fried. Went straight to O lifting practice.

Back squats
2x10x45#
2x10x65

Front squats
5x45#
3x5x95#

First pulls
4x5x40k
3x5x50k
3x5x60k

Pulls
3x5x60k

1 Pull + 3 Hang Squat Cleans:
4x5x60k

Rack Jerks
3x5x50k

Coaching tips:

setup: stand up straight, pull back shoulder blades, squat to bar, drive your bellybutton to the bar, then push heels into floor

jerk: don't let rear foot turn out, keep elbows up to transmit power to the bar

Elliot Royce
01-23-2007, 06:59 AM
On further reflection, I think I'll just continue my log over at CF.

Elliot Royce
02-12-2007, 03:12 PM
Alright, I'm back. No one pays any attention over at CF. At least here, Yoon and Frank and Allen and I can compare notes.

My big accomplishment over the weekend was getting from 60kg to 85kg on the squat clean. This is particularly big since my PR on the front squat was only 61kg. I think I'm going to have to wait for the front squat to get a lot stronger before I can put big numbers up on the clean.

2/12/07:

Mag Mobility warmup
Front squat 5x20k, 3x5x43k
Hang clean 7x50k (I find it tough to hold onto the bar for long periods)
Squat clean
1 x 60
2 x 64
2 x 68
3 x 72
2 x 82

what's encouraging in a sense is that I'm power cleaning 82kg way up into the air (face level) and will probably be up to 100k pretty soon on a power clean. Now if I can get my front squat up and my coordination, I should be able to take the weights up. Of course, there's the whole jerk side to worry about too. I can currently only jerk 60kg, at least without feeling wobbly.

any suggestions are welcome!

Baby steps....

Frank Needham
02-12-2007, 05:27 PM
I don't have anything constructive to say except that it would sure be nice if I could find someone here in Vegas who would work with me like Gary V is with you when I'm ready. Anyway, I think the fact that you're back logging here is good. I like being able to read logs of folks who are doing something that may be similar to what I'm looking at doing.

Yuen Sohn
02-13-2007, 08:20 AM
Elliot,
I was having some pretty frustrating stability issues with my jerk for a while.

What seems to have worked for me, so far, was the following:
- Scale the weights back to about 40-60% of my max. jerk. I had the coach or an experienced lifter really scrutinize my explosiveness and overall form (ESPECIALLY with foot positioning). With these lighter weights, I tried being as aggressive as possible and going as low as I could in the split. I must have done a gazillion reps over the past few months, haha.
2.) Devote extra time to warm-up. I find, in general, that when I devote a few extra sets/reps at light weight to warm up, I can better maintain overall form and stability at heavier weights.
3.) I'm not 100% sure, but I think some of the CrossFit training was beneficial, in particular the walking lunges and handstand holds. With regards to the handstand holds, it felt like I was 'activating' the correct muscles I needed in order to lock out and stabilize the bar overhead...I had been having issues with pressouts prior.

I'm sure your coach will know best, since he knows what he's doing and is the one seeing you lift. And you said it best, baby steps...

Elliot Royce
02-13-2007, 08:32 AM
Thanks Yoon. The lighter weights are a good idea. Right now, I'm facing a mental block about hefting a large amount of weight over my head. I had a similar mental block with front squatting during the clean -- just felt that I'd be crushed into the ground. As my front squat improved and I tried descending further with lower weights, the brain released the safety lock and it started to work.

I also have a fear of slamming my chin and kind of hesitate as I lift. This reduces force output, of course. Like you say, repetitions will grease the groove.

I've strained my groin playing hockey so I'm doing push presses and partial squat jerks (probably not the right term but instead of splitting you bend your knees).

Allen Yeh
02-13-2007, 09:05 AM
Push jerk is the term, as opposed to split jerking.

I saw on your log CF that you push pressed 130 for 5, that's only 2 pounds less than what you said you can do for your jerk? Or at least without feeling wobbly?

What really made the push jerk 'click' for me was this WOD from CF:

Five rounds for time of:
95 pound Shoulder press, 5 reps
95 pound Push press, 10 reps
95 pound Push jerk, 15 reps

It was like a lightbulb clicked on in my head during the workout. Well between my cursing of Crossfit and Coach G.

Elliot Royce
02-13-2007, 03:45 PM
Thanks Allen. I haven't really tried to max out on jerks yet so perhaps I can take it up. I took the push press up to 140# today (see below) so there is progress. I'll give that CF workout a try. Is 95# the right number? is there a break between sets?

SS hybrid program:

John Bott squat rehab:
8x13x45# (the first 5 are no sweat, the next 5 require effort, and the last 3 I'm screaming, each set. Next time it goes up to 10x13x45# followed by 13x13x45#!)

Push press:
10x45#
5x65
5x110
3x140 (fail)
2x140 (fail) - personal record

DB Bench press
10x40#
8x60
6x80
6x85 (PR - at least for the past 3 years)

Still have a cold but energy was good in the gym.

Allen Yeh
02-13-2007, 05:54 PM
Just the breaks as you would use in any other workout like that. 95#'s was what was prescribed but scale to your ability. To give you a glimpse of what I was at approximately at the time I think I finished the entire workout in 19 minutes, at the time my shoulder press for 5 reps was probably around 135 maybe 145.

Allison Barns
02-13-2007, 09:53 PM
.
I also have a fear of slamming my chin and kind of hesitate as I lift. This reduces force output, of course. Like you say, repetitions will grease the groove.


I've been told repeatedly that "everyone" hits their chin once. Well, I hope just once.....my turn came last night while working on my jerk. I didn't have any weight on the bar and luckily I really just bumped my chin. I just have a bruise and it's really only on the inside of my lower lip. A bit embarrassing? Yes. A rite of passage perhaps? Good luck and be good to your chin!

Elliot Royce
02-14-2007, 05:51 AM
A chin I can deal with, I guess. I have a tendency to stick my tongue out when concentrating - that's what really worries me. Maybe I should wear a mouthguard...

Sounds like your body will remember the experience and adjust, Allison. Good luck!

Elliot Royce
02-15-2007, 02:26 PM
2/15/07 - rest day yesterday, quick gym session today for O lifts. Two PRs today - the nice thing about being a novice.

Mag Mob -10 minutes (great warmup for lifting)
Front squat - 5x20k, 5x43k, 5x43k, 5x45k

Hang Clean - 3x50k, 2x50k (somehow I just don't like hang cleans, wears out my forearms, I prefer to do the full lift -- is that wrong?)

Squat Clean - 1x50k, 1x70, 2x80, 1x85(fail), 1x85, 1x88k (PR)
I still rack way too high off the ground after pulling the bar nearly chest high. On the other hand, my front squat isn't strong enough to catch the weight in a deep squat.

Push Press - 5x50k, 2x70k (PR)

Hockey game tonight.

Elliot Royce
02-16-2007, 07:10 PM
2 hours O lifting instruction...didn't note each lift but highights were:

Front squat - 80kg (PR)
Push press - 82.5kg (PR)
Hang clean - 70kg (PR)
Squat clean - 85kg, failed on 90kg attempt

Overall, an excellent session. Front squat jumped 20kg and other lifts were strong as well. Key was really getting low under the bar. Hang cleans in particular helped to teach this, I'm sure the days of my 10-20kg increments are going to end soon but for now, I'll enjoy it!

Elliot Royce
02-19-2007, 12:38 PM
02/17/07 - 1 hour 3 on 3 hockey, then rest for the day
02/18/07 - hockey game
2/19/07 - Starting Strength type day

Mag Mob
Back squats - 10 x 13 x 45# (rehab program)
Trap pulls - 10 x 60k, 8 x 135k, 8 x 145k
DB BP - 45# x 10, 55# x 20, 55# x 20, 55# x 12
Ab Machine - 13 x 70#
Stretching

The squats are still difficult but I'm doing more than I did at the start of the rehab program so there is progress. The light weight makes it easier to focus on good form.

Elliot Royce
02-20-2007, 10:52 AM
Hockey practice

Elliot Royce
02-21-2007, 02:16 PM
O lift practice:

front squats 6x20k, 4x50k, 3x60k
hang clean 3x50k, 3x50k, 2x50k, 3x50k, 1x50k, 2x50k
squat clean 1x50k, 1x80k, 1x85k, 1x87k (PR), 1x90k(fail) - the heavier cleans were all power cleans. As the weight goes up, I get scared to squat. Since my front squat PR is 80kg, it's not surprising.
DB BP - 10x45#, 10x75#, 7x90# (PR, at least for past 3-4 years)

The O lifts were all below my PRs except for the squat clean. Without my coach around, I'm a little more cautious.

still have this stupid cold -- has been around for 2+ weeks!

Elliot Royce
02-22-2007, 02:29 PM
Today was a shoulders-type day to help on the jerks since I had worked front squats and cleans yesterday and wanted to save my legs for a hockey game tonight.

I tried Allen's suggestion on the CF 5 x (5xshoulder press, 10xPP, 15xPJ). I got part way into the first set and clobbered myself on the jaw. Fortunately I had the safety bars in the squat rack and just dropped the bar. I figured slow and steady might be safer.

Shoulder press 5x95#, 5x95, 7x95, 3x95 (behind the neck)
Push Press 10x95#, 8x95, 5x115, 5x135, 4x135
Tricep extensions (just to fill the time!)
Magnificent Mobility
Stretching

No personal records today but repetition on the shoulder should help with the jerks.

Elliot Royce
02-24-2007, 06:13 PM
2-1/2 hours lifting with my coach -- great to get this type of encouragement and instruction.

Warmed up with front squats, moved to first pulls and hang cleans, then squat cleans (although they were more power cleans given that whenever the weight gets heavy, I don't squat). We tried a new start position which helped a lot.

New PR in:

front squat: 88kg
power clean: 90kg

what's pretty clear is that I am limited now by my front squat because I am cleaning the 90kg to a height of at least 5 feet. I should be able to pull 120-130kg to waist height if I can catch it in a squat.

Elliot Royce
02-26-2007, 08:37 AM
2/25/07:
Back squats - 5x12x50# (continuing the squat rehab program)
DB BP - 10x55#, 17x55#
Trap pulls - 10x135#, 8x225, 8x295, 6x325, 6x345
Ab chair - 15x70#, 10x70, 7x70

I had to cut this short so not the best workout. Amazing to think that some people are C&Jerking the weight I was doing trap pulls on.

Elliot Royce
02-27-2007, 03:32 PM
Following my coach's O lifting homework:

Front squats (warmup) 3x5x95#
Clean & jerk: 5x50k, 3x50k, 3x54k, 3x58k
Pulls: 2x80k, 3x90k
Front squat (heavy): 1x70k, 3x80k

Several problems: first, for whatever reason, this just took a while and I didn't even get everything done. Is 50 minutes enough to do O lifting? It takes me like 20 minutes just to warm up the wrists enough. Second, I forgot to split on the jerks so I did my own lift -- the clean and push press. Third, every time I racked it, my pinkies came off, which made pressing impossible until I reracked it with my full hand. And finally, I had some martial artist 6 feet away doing kicks on a bag - very distracting. Of course, he was probably saying, who is the moron who keeps dropping the weights?

Elliot Royce
02-28-2007, 01:57 PM
http://www.crossfit.com/discus/messages/13350/37405.html

Link to two videos from the weekend. Getting under the bar remains an issue!

Allen Yeh
03-01-2007, 06:32 AM
Elliot,

Great stuff on that PR! I didn't know if you prefer a post here or Xfit.

Oh and thanks for doing it in mpg, the thing I don't like about youtube and those sites is I can't slow the video down.

Here are somethings I saw:

Power Clean:
-Good start position, I know you've been really trying to work on the flexibility.
-Keep the bar closer to your body, as you break knee level it the bar seems to only get farther away from your body.
-Great extension! Only thing here is that your arms seem to be bending early but loking good at the top.
-Catch - Your feet moved back making the catch at the top more difficult than it needs to be, so the combination of the bar being more in front of you than needed along with your body moving back at the same time, you make the catch a lot more difficult because then you have to lean forward to catch the bar. Also try to "stick" the catch more.

Front squat:
-Great job on breaking depth!
-Keep the elbows up!


Great video's Elliot! Congrats on the PR!

Elliot Royce
03-01-2007, 08:26 AM
Thanks for the feedback. Yes, flexibility is an amazing issue but the progress has also been amazing. You should have seen me at the beginning! What do you mean by "sticking" the catch? On keeping the bar next to the body, is there anything you'd recommend (I find that any kind of thought is useless, you need to get your body in the right position and train the muscle memory)?

Elliot Royce
03-01-2007, 02:02 PM
Hour long hockey practice -- why can't I keep my head up?

Allen Yeh
03-02-2007, 05:57 AM
Thanks for the feedback. Yes, flexibility is an amazing issue but the progress has also been amazing. You should have seen me at the beginning! What do you mean by "sticking" the catch? On keeping the bar next to the body, is there anything you'd recommend (I find that any kind of thought is useless, you need to get your body in the right position and train the muscle memory)?

It seemed like as soon as you got it up you dumped it, perhaps your coach told you to, if so disregard then. It'd be a bad habit to develop.

On keeping the bar close to the body, the burgener warmup! Other things would be clean pulls and high pulls, making sure you keep the bar close and you stop get full exntension.

Elliot Royce
03-05-2007, 09:10 AM
3/3/07 -
2 hours training session with Coach
Front squat (warmup): 5x85#, 5x115#
1st pulls, hang cleans - 50-70k
Clean & Jerk - 6x50k, 6x60k, 10x70k
OHS - 5x45#, 5x45#
Front squat - arms extended - 50k, 60k

Comments:
- must keep the hands from gripping the bar as it moves into the catch, this made racking it much easier
- need to work on the scoop - will look into that next week
- more remedial work needed to loosen up the body: scapular and dislocates

Elliot Royce
03-08-2007, 10:20 AM
catching up on some past workouts:

3/5 -
Front squat (warmup) - 5x20k, 5x40k, 5x40k
Clean & jerk - 5x50k, 5x60k, 4x70k (still mostly power cleans but getting a bit low)
Front squat (heavy) - 3x70k, 2x70k
DB BP - 20x55#, 16x55#
scapular work, stretching, Mag Mobility

3/6 - on the road, 20min elliptical (HR not exceeding 130bpm), ab kneeups, scapular work, tri extensions,

3/7 -

Front squat (warmup) - 5x20k, 5x30k, 5x40k
Front squat (heavy) - 5x50k, 4x68k, 2x70k, 3x70k, 3x70k
Shoulder press - 5x45#, 5x95#, 5x115, 4x125, 3x125
RDLs - 21x135#, 15x155#, 9x205#, 6x235#
Hammer curls - 10x35#
Scapular work

And I got booted out of Equinox for using their O lifting platform and bumpers. That was the only reason I joined them -- after 3 weeks of my using them once a week or so, they removed the platform. I immediately quit. Talking about posers -- you have a platform and bumpers for show, but don't actually use them.

Elliot Royce
03-08-2007, 10:23 AM
3/8 - hour long hockey practice

Allen Yeh
03-08-2007, 11:30 AM
And I got booted out of Equinox for using their O lifting platform and bumpers. That was the only reason I joined them -- after 3 weeks of my using them once a week or so, they removed the platform. I immediately quit. Talking about posers -- you have a platform and bumpers for show, but don't actually use them.

Talk about absolutely ridiculous. I can see it from their perspective if you were on the gym floor dropping the metal plates....etc but kicking you out for using the bumpers is ludicrous! Might as well start kicking people out for using the treadmills "umm this guy is disturbing me they are breathing too loudly while they run...."

That really sucks!!

Yuen Sohn
03-08-2007, 11:56 AM
Whoah!
I was going to comment (jokingly) that if you kept up the Olifting, they'd take the platform away from you...I didn't think they'd actually do it!!!

I'll be checking eBay and Craigslist...not like a platform and bumper plates would do me much good in a 4th floor walkup apartment though.

Elliot Royce
03-09-2007, 12:16 PM
Allen/Yoon:

I was surprised too but the club is full of aerobics people who probably find the noise unsettling. Anyway my home gym is pretty well tricked out - it just means waiting till late at night to workout.

3/8 - SS type workout

Trap pulls - 10x135#, 8x225#, 8x325#, 6x355# (amazing that people hoist that much weight over their head)
DB BP - 10x45#, 10x55, 10x75, 6x80, 5x80, 5x80
Deadlift - trap - 5x162#, 5x212, 5x232, 5x252, 5x252, 5x252

I wanted to do some hang cleans but wrist flexibility was low. Does doing the DB BP tighten up shoulders and hinder the rack?

Elliot Royce
03-11-2007, 06:08 PM
2 hours training with my coach and some of the other lifters (always good to see others work):

Front squat - 3x50kx5
C&Js - 50k x 10
Hang cleans - 50k x 10
C&Js - 60kx2, 65kx1, 70kx1, 75kx1, 80kx2
Power cleans - 80kx1, 85kx1, 90kx1, 95kx1 (PR)
Rack jerks (behind neck) - 3 x 5 x 50k

Good workout with lots of power, the bar was still flying up well at 95k on a power clean. I'm still waiting to see what I can do when I actually can squat well under the bar.

Elliot Royce
03-16-2007, 04:05 PM
Tough week for workouts -- too much travelling.

3/16/07 - mix of SS and O lift assistance
Mag Mob, scapular work, dislocates
Back box squat - 10x45#, 5x80, 5x115, 5x165, 5x185, 5x205 (PR), 5x205
DB BP - 20x50#, 15x50, 15x50
Ab chair - 9x80, 7x80, 6x80
Front squat - 5x40k, 4x50k, 5x70k, 2x79k
Pulls - 5x40k, 5x70k, 5x100k, 5x110k (could have continued but wasn't sure where the back might have some issues)
Stretches

Elliot Royce
03-17-2007, 03:22 PM
3/17/07 -
CF WU
Hang clean - 5x50k, 5x50k, 5x59k, 5x59k
Clean & jerk - 5x50k, 5x60k, 3x70k (cleans were flying, jerks were harder)
Trap deadlift - 5x162#, 5x190, 5x217, 5x242, 5x262, 5x262
Stretching

Elliot Royce
03-18-2007, 01:38 PM
3/18/07-

Trap pulls - 10x225#, 7x315, 5x365, 10x315 (slight twinge at 365 so backed off to 315 and higher reps)

Push press (behind neck) - 10x20k, 5x38k, 5x47k, 5x56k, 5x61k, 5x61k

DB BP - 20x55#, 20x56.5, 11x56.5

Ab machine - 11x80, 9x80, 8x80
Ab mat situps - 30, 20, 16
dislocates

Elliot Royce
03-22-2007, 06:23 AM
travelling for 9 days so workouts are tough....

today 20 minutes elliptical (max HR 145bpm)
leg press 3 sets of something heavy
stretching

Elliot Royce
03-30-2007, 09:54 AM
3/28/07:

first real workout for a long time

Trap pulls 10x225#, 10x275, 10x325, 5x345
Rehab back squats 50#x12repsx 8 sets

3/29/07 - workout at CF NY Black Box
CFWU (elbow is killing me from pullups)
Back squats (low bar position) 45#x 5x 5, 65# x 5 x 5
a few power cleans for fun

3/30/07 - hockey in am

Starting Strength workout in pm:

Front squat: 5x20k, 5x38k, 3x55k, 2x70k, 5x80k, 3x80k, 3x80k

Bench press: 10x20k, 5x40k, 5x59k, 2x80, 5x90, 5x90, 5x90

Deadlift: 5x40k, 5x50k, 5x60k, 3x70k, 5x80k (up to now I've been using trap bar deadlifts so I wanted to take it easy)

Elliot Royce
03-31-2007, 02:36 PM
3/31/07 - 2 hours with O lift coach (all in kg)

Front squat - 5x40, 5x40, 5x40
C&J - 3x40, 3x50, 3x55
Hang cleans - 3x40, 3x50, 3x50, 3x55, 3x60, 3x70, 3x70
C&J - 3x60, 3x60, 3x60, 3x70, 3x70
Overhead squat - 5x45, 5x45, 5x45
Snatch press - 5x20, 5x20, 5x20
Snatch balance - 5x20, 5x20, 5x20
Hang snatch - 50x20, 5x20

We returned to snatches today after focusing on cleans. I was surprised at how much the flexibility gained on cleans and scapular work carried over to snatches. I was getting to parallel or slightly below on the overhead squats which I never could have done a month or so ago.

Elliot Royce
04-09-2007, 10:30 AM
catching up on workouts....
(all in kg)
4/3:
back squat 10x20, 5x40, 5x60, 5x80, 5x89, 4x30
behind the neck jerks - 10x20, 10x38, 5x48, 5x57, 4x66
hang squat clean: 3x40, 3x40, 3x50, 3x50, 3x60, 3x60
power clean: 2x80, 2x90 (fail)

4/6:
behind the neck jerks: 5x20, 5x30, 5x40, 5x50, 5x55, 5x60, 1x65, 1x70, 1x75, 1x80
hang squat clean: 5x40, 5x40, 5x50, 5x55, 5x60
pulls: 5x80, 5x90, 3x105, 3x105

4/7: and now we switch to snatches (ouch!)
overhead squat: 10x20, 10x20
snatch press: 10x20, 10x20, 10x30, 10x30, 10x30
drop snatch: 10x30, 10x30, 10x30
hang snatch: 10x30, 10x30, 10x30, 10x30, 10x30
hang clean: 4x40, 4x40, 4x40, 5x40

I felt like these 3 workouts really helped me make breakthroughs on key elements of the C&J and snatch. At light weights, I am finally getting down into a squat at the catch. I need to remember to whip the elbows under. And the shoulder flexibility is getting to the point where a snatch is actually possible (though the thought of holding more than 30kg overhead is daunting).

Elliot Royce
04-09-2007, 05:07 PM
4/9 - feeling a bit tired but went ahead:
all in kg
Back squat - 10x38, 10x48, 10x57, 5x60, 5x70, 4x80, 5x60 (tried to get lower than usual, then dropped the depth even further on the last set, clearly I'm going to have to start light to get to heavier weights)
Jerks: 10x20, 10x30, 5x38, 5x47, 4x57 (shoulder felt sore)
Hang clean: 3x40, 5x50, 5x50 (good depth but then shoulder felt sore so stopped)

Elliot Royce
04-17-2007, 12:40 PM
4/11 -

Front squat (going really deep -- for me): 5x20k, 5x30, 5x35, 5x40, 5x45, 5x50, 5x59, 4x40

OHS - 10x20k

Snatch press - 10x20k, 10x20k

Drop snatch - 10x20k, 5x30k

Hang snatch - 4x40k (shoulder got sore)

Elliot Royce
04-17-2007, 12:42 PM
4/15 -

RDL - 10x70k, 10x90k

Trap pulls - 10x70k, 10x110k, 8x150k, 3x180k

Push press - 10x20k, 10x30k, 10x38k, 9x47k, 4x56k

Elliot Royce
04-17-2007, 12:43 PM
4/16 -
intervals

BP - 10x45#, 10x135#, 10x155#, 5x175#, 5x195#, 5x195#, 5x195#

Elliot Royce
04-21-2007, 01:00 PM
4/18 - went over to CF NY to bother Keith and do some O lifts
Push press (behind neck) - 10x75#, 10x95#, 5x105#, 5x105#
front squat - 10x95#, 10x95#
overhead squat - 10x45#
snatch press - 10x45#, 10x45#

Elliot Royce
04-21-2007, 01:06 PM
4/21 - O lifting lesson with Gary Valentine
great session, lots of progress and some PRs (all data in kg, 230lb BW)

front squat - 10x20k, 10x40k, 5x50k, 5x50k, 5x50k

Hang clean - 5x40, 5x50, 5x55, 5x60, 2x70, 3x70 (PR)

Jerks - 5x50, 5x55, 5x60, 5x65, 1x70, 1x75, 1x80, 1x90, 1x95 (PR), 1x100 (fail) [this beat my previous PR by 15k - I attribute it to all the push pressing I've been doing]

Squat clean - 1x70, 1x75, 1x80, 1x85 (PR), 1x90 (PR)

At last, everything is converging. I can squat clean what I've been power cleaning (circa 95kg), my pulls could support 110-120kg, and my jerks are finally getting near 100kg. If I can just bring it all together, I might open at a meet north of 100kg (which is still below my bodyweight but I'm 45 with two artificial hips so I won't be ashamed of that].

Of course, don't ask me to snatch!

Yuen Sohn
04-22-2007, 07:10 AM
Nice work on the multiple PRs! Great to hear everything is coming together.

Now go work on your snatches :)

Elliot Royce
04-22-2007, 09:31 AM
Thanks, Yoon! Yes, this is definitely the sport that exposes all your weaknesses.

John Alston
04-24-2007, 02:35 PM
4/21 - O lifting lesson with Gary Valentine
great session, lots of progress and some PRs (all data in kg, 230lb BW)

front squat - 10x20k, 10x40k, 5x50k, 5x50k, 5x50k

Hang clean - 5x40, 5x50, 5x55, 5x60, 2x70, 3x70 (PR)

Jerks - 5x50, 5x55, 5x60, 5x65, 1x70, 1x75, 1x80, 1x90, 1x95 (PR), 1x100 (fail) [this beat my previous PR by 15k - I attribute it to all the push pressing I've been doing]

Squat clean - 1x70, 1x75, 1x80, 1x85 (PR), 1x90 (PR)

Of course, don't ask me to snatch!

Nice work, lotsa prs.
You are begging for some serious snatching now!

Elliot Royce
04-24-2007, 02:51 PM
Thanks, John. It's not that I don't want to snatch....it's just that I felt I had made some progress on the C&J and now I have to start all over again. I know how Sisyphus felt!

4/22 - quick workout before wife takes me off to dinner:
Bench - 10x45#, 10x95, 10x105, 10x145, 10x165, 5x185, 2x205 (fail)
Ab machine - 15x80#, 8x80#, 10x80#

4/24 -
behind neck PP - 10x20k, 10x40, 5x55, 5x60, 5x64, 5x70 (PR by 9kg)
front squat - 5x40k, 5x44, 5x48, 5x56, 5x60, 5x69, 5x74, 3x83 (PR at this depth)
OHS - 10x20k
Stretching

Front squat + overhead strength = nice C&J

Elliot Royce
04-28-2007, 09:58 AM
4/28 - lots of travel this week so first O workout since last weekend

Hang clean - 5x40, 5x40, 5x45, 5x50, 5x60
Jerks (behind neck) - 5x60, 3x65, 3x70, 3x80
Squat clean - 3x70, 3x75, 3x80
Snatch press - 5x40, 5x45, 5x50
Snatch balance - 5x40, 5x45, 5x50
OHS - 5x40, 5x40
Snatch cheat balance - 5x50, 5x55, 5x60

Elliot Royce
04-29-2007, 03:33 PM
4/29/07 - really sore in lower back but went ahead carefully

Ab Machine: 15x80#, 8x80#
GHD situp: 8, 4 (need to work on these again)
Bench press: 10x45#, 20x95, 10x135, 5x165, 5x205, 5x215, 2x225 (PR in past 2 years, previous PR 2x315)
Back squat: 10x20k, 10x40, 5x50, 5x70, 5x90

Elliot Royce
05-04-2007, 12:08 PM
5/1/07:
front squat: 5x30k, 4x60k, 3x84k, 3x84k, 1x89k (PR)
snatch press: 10x95#, 5x95, 5x105, 3x105, 3x110, 3x115, 3x120
drop snatch: 5x20k, 5x29k, 5x42k

Elliot Royce
05-05-2007, 05:09 PM
Yesterday I tried to work out and just didn't have any energy. Might have been the Alavert 24 hour for allergies - I felt in a fog.

Today was good:

Back squat: 10x20k, 10x40, 5x50, 5x60, 5x80, 5x89, 5x100 (PR), 5x100, 5x60
Push press: 10x40k
Pull: 5x90k, 5x90, 1x100, 3x110 (PR), 3x120 (PR), 1x129 (PR)
Snatch press: 10x45#, 10x65, 10x85, 10x85, 10x95
Ab machine: 12x55#, 15x60, 9x65, 10x65

Pulling 129kg makes me realize still what a challenge it would be to clean 130kg.

Elliot Royce
05-08-2007, 05:54 PM
5/6/07 - 2.5 hours working with Gary V.
left my book behind but in summary, lots of warmup sets and some new PRs:

hang squat clean - 3x80kg (PR)
rack jerk, front - 90kg (PR for front position)
snatch pull - 70kg (PR) but to get good back position I need to bring the hands in a bit (lack of flexibility)

Elliot Royce
05-09-2007, 03:43 PM
left my log at the coach's so trying to remember:

(lbs)
Snatch presses: 10x40, 10x50, 10x60, 10x95, 5x105, 5x115, 5x125
Front squat: 10x40, 10x50, 5x95, 5x165, 3x185, 3x195, 1x205 (fail)
other non-O lifting exercises

Elliot Royce
05-12-2007, 01:26 PM
5/12/07 - 3 hour session today although not rushing
light squats to warm up
snatch progression: behind neck press, OHS, pressing balance, snatch balance, snatch from full extension, hang snatch - 10 reps x 20k, then 25k

hang cleans - 2x5x50k

clean & jerks:
3x5x50k
then 20 progression:
5 x 60k
5 x 65k
5 x 70k
1 x 72.5
1 x 75
1 x 77.5
1 x 80
1 x 82.5
1 x 85

Rick Deckart
05-14-2007, 01:25 AM
Your doing great...but it were 21 progressions. I assume you did these as singles, or were the first three sets 5 rep sets?

Elliot Royce
05-14-2007, 06:44 AM
Thanks, Peter! The way my coach has me do it is in pairs with 30 sec between lifts in a pair, and 2 minutes between pairs. This is his core prep for meets: 20 reps of snatch followed by 20 reps of C&J. The magic is apparently in the progression: you start 20k less than you want to finish and you calibrate it to where you want to open in a meet (we discussed that part less so I'm not sure exactly how far below). His point is that if you can start at, say, 80kg and go to 100kg in this progression, then you should be able to open with confidence higher in the meet.

It certainly worked me out well. I was pretty tired and can't imagine doing it first with snatches then with C&Js.

By the way, are you located in Germany?

Rick Deckart
05-15-2007, 10:40 AM
Sorry for my late reply. Well I am using the same schedule right now: the Joe Mills 20/20 workout. I really like it...seems to work exceptionally well for me. And yes I am from Germany, if you ever come over here, drop me a line and we can arrange something.

Elliot Royce
05-15-2007, 10:43 AM
5/15/07 -

Front squat: 10x20k, 10x40, 5x50, 5x60, 5x70, 5x74, 3x80
Back squat: 4x84 (just to vary from the front squats)
Snatch sequence (10 reps)
Behind neck press: 20k
OHS: 20k
Pressing balance: 30k
Snatch balance: 30k, 34k
Clearly still a lot more work to do with snatches. I'm just not used to holding the weight above my head while squatting
Ab machine: 12x65#, 18x65#, 10x75#, 12x70#

Elliot Royce
05-15-2007, 10:45 AM
I'll email you. Yes, Gary used to train with Joe Mills at his shack. Likes to tell stories about him. I wish I had started 25 years ago when my body was more ready for this. But I feel encouraged to be making progress each week after starting at age 45.

Elliot Royce
05-16-2007, 11:32 AM
5/16/07 - felt a bit sluggish today and didn't want to try too hard as I'm about to leave for a 10 day trip to Spain and Germany.

Push press - 10x20k, 10x36, 10x45, 10x45, 5x45 (went for volume but still felt weak, perhaps it was the snatch presses yesterday morning)

Pull - 5x50k, 5x70k, 5x90k, 2x100k (still plenty of pulling power but didn't want to risk a back spasm)

GH SU - 8, 7, 8

Elliot Royce
05-26-2007, 11:24 AM
5/26/07 - first real session back from travels (two workouts when travelling but didn't note them)

2 hours with coach

Front squats to warmup
Hang squat cleans - 10x40k, 10x50k, 10x50k
Clean & jerk - 3x60k, 3x65k, 3x70k, 3x75k, 3x80k
Snatch sequence -
behind the neck press: 10x20k
OHS: 10x20k
pressing snatch balance: 10x20k
drop snatch balance: 10x20k, 5x30, 5x40, 5x45, 3x50, 3x55, 3x60 (my coach seemed pretty pleased with this)

Elliot Royce
05-28-2007, 11:54 AM
5/28/07 - took advantage of the long weekend to do another lesson with Gary V.

Focused on front squats to get them up enough to start raising the weight in C&Js.

5x20k, 5x20k, 5x40, 5x45, 5x50, 3x60, 3x65, 3x70, 3x75, 3x80, 3x85, 2x90(PR), 2x90, 1x95, 1x100, 1x102, 1x105, 1x107, 1x110 - blew away my PR by 20kg or more

snatch balance progression - 20kg

hang snatch - 3x40k, 3x40, 3x40

snatch from blocks - 3x40k, 3x45, 3x50, 3x50, 3x50, 3x50

Elliot Royce
05-30-2007, 06:40 PM
5/30/07 - still working to build strength (everything in lbs)

Back squat: 10x45, 10x45, 5x95, 5x135, 5x185, 3x205, 3x225 (PR), 2x245, 1x255, 6x135

Push press: 10x45, 10x65, 10x85, 10x105, 5x125

8 GH situps

Elliot Royce
06-02-2007, 09:13 AM
6/2/07 - lesson with Gary V. - great day with PRs

C&J: 3x40k, 3x50, 2x60, 1x70, 1x80, 1x90(PR), 2x95 (fail) I just couldn't get under the bar fast enough on the last one

Pull: 3x95k, 3x110, 3x130, 2x140, 1x150, 1x160

I was pretty psyched to pull 160k (that's 352lbs for you non-metric types). It felt very different. Ended up closing my eyes and just hoping that nothing was going to give way, but my back stayed arched and slowly the bar came off the floor. How anyone jerks that weight I don't know.

Elliot Royce
06-03-2007, 01:14 PM
6/3 - working on the front squats
in lbs -

FS - 10x45#, 5x95, 5x135, 2x165, 3x185, 2x205, 2x235, 1x255# (PR), 7x135# - new PR at 6kg above last

Snatch balance sequence:
Behind neck press - 10x20k
overhead squat - 10x20k
pressing balance - 10x20k
snatch balance - 10x29, 5x38, 4x50, 2x60

GH situps - 7, 8

Elliot Royce
06-05-2007, 03:06 PM
6/5/07 -

Push press: 10x45#, 10x65, 5x95, 5x115, 5x125, 5x135, 3x145, 2x155, 1x165

Back squat: 10x95#, 5x145, 5x195, 5x215, 2x225

scapular work and stretching

Back to eating 4000-4500 cals per day

John Alston
06-06-2007, 08:15 AM
6/2/07 - lesson with Gary V. - great day with PRs

C&J: 3x40k, 3x50, 2x60, 1x70, 1x80, 1x90(PR), 2x95 (fail) I just couldn't get under the bar fast enough on the last one

Pull: 3x95k, 3x110, 3x130, 2x140, 1x150, 1x160

I was pretty psyched to pull 160k...

Nice work. A 160 pull but your best C&J is 90? I power cleaned and jerked 100kg but I don't know if I could deadlift 160. I think I need more strength/power in my low positions (both squat and pull off the floor).
Already loooking forward to the CT Open!

Elliot Royce
06-08-2007, 10:16 AM
Yeah, John, I think if you put the two of us together, you'd have something!

You have to keep in mind that I weigh 105kg (need to get under that 105kg mark for the meet as debuting as a "Super Heavyweight" with a 40k snatch might be a trifle embarrassing!)

I haven't tested my power clean recently. It was 90-95k two months ago. The problem is, as I think you know, you max out pretty quickly on a power clean unless you're Hercules. It's my front squat that is holding me back but it's been increasing by 10-20kg per week so that's good progress. I still don't trust jumping down under the bar.

Any chance you could make it up to Wilton, CT one weekend to train with Gary? He'd spend a couple of hours with you, I'm sure.

John Alston
06-08-2007, 11:11 AM
40kg snatch? Furreal? Can you powersnatch more? I bet you can with your strength.
I end up powering a lot of lifts at meets still b/c I get psyched and pull as hard as possible.
Looks like we have the same PR front squat now, 255#.
As for coming to CT, would love to, but don't have wheels, so I dunno how easy it is to get there. But could be really great!

Rick Deckart
06-08-2007, 11:47 AM
Try some muscle snatches next. Sure as hell you can muscle snatch 40kg, your a big (105kg) guy! You should be power snatching 50--60kg without a problem. You powercleaned 90kg...

Elliot Royce
06-08-2007, 12:20 PM
I was exaggerating (underexaggerating). My coach has me on the light stuff till I get the technique down. I drop snatched 60kg on a triple so I should be able to haul more up from the ground.

But I've learned that it's better to get the technique down, particularly with aging tendons!

John Alston
06-08-2007, 02:05 PM
I was exaggerating (underexaggerating).

Snap! When the meet hits, the roar of the crowd... the bar flies! Just remember to catch it.

What do you want to total for the CT open?

Elliot Royce
06-08-2007, 03:57 PM
I want to "total"-ly make it through in one piece without looking like a complete fool, John. Just trying on that one piece lifting outfit was weird enough - I'm not a spandex type of guy.

Haven't even thought about it, really. The whole process of progression has been so amazing. You have to keep in mind that around 18 months ago I had both hips replaced (with a newer technique) and wasn't even able to lift a jar of water.

Elliot Royce
06-09-2007, 03:29 PM
6/9/07 - lesson with Gary V.
C&J:
4x40k
2x50
2x60
1x70
1x80
1x85

Snatch sequence - 10x20k

Snatch
4x40k
5x50k
5x60
2x62.5
1x65

Hang snatch
5x40
4x45
5x45
4x50
4x50

I'm wiped out. Lots of unused muscles coming into play, I guess.
Hang snatch

Elliot Royce
06-10-2007, 03:37 PM
6/10/07 - thought I might be tired after yesterday but it worked out ok.

Back squat:
10x20k
10x40
10x60
5x70
5x80
5x90
5x100
5x110(PR)

DB BP -
10x35#
10x45
9x65
I need to work again on the BP as I'm well below my stats from a few months ago.

Trap pulls:
10x110k
8x140k
8x140k

Ab work
Stretching

Elliot Royce
06-15-2007, 03:24 PM
6/13/07 - so now I was tired. Felt weak but lifted anyway.

Back squat:
10x95#
10x115
6x125
5x165
5x185
5x205

Push press:
10x45#
10x45
10x65
10x95
10x115
5x125

behind neck snatch press: 10x20k
overhead squat: 10x20k

Elliot Royce
06-16-2007, 11:08 AM
6/16/07 - 3 hour session with Coach Valentine. Did Joe Mills' style 20/20 on snatches and cleans. I'm going to feel this one.

warmup - hang snatches

Snatch -
5x50k
5x55
5x57.5
1x60
1x62.5
1x65
1x67.5 (PR)
1x70
1x71

C&J
5x75
5x80
5x82.5
1x85
1x87.5
1x90 (no jerks for the rest)
1x92.5
1x95
1x97.5
1x100 (fail)
1x100 (PR)

2 PRs after 20 lifts. Gary says this indicates where I should open in a meet: 70k on the snatch and somewhere between 90 and 100 on the C&J. I just didn't have the energy for the jerks after all the snatches.

But the 160k pulls a week or so ago really helped on the cleans. the 70-80k cleans were flying up to the head.

I've been trying to eat heavy to gain some muscle. I put on 3 kilos in the past 2 weeks and am now up to 105.6k. Better lose 0.7k to get below the 105k mark so I'm not a "super heavyweight."

Dave Van Skike
06-16-2007, 02:40 PM
Hey! nice work yourself. that 100k PR should feel pretty good.

Elliot Royce
06-24-2007, 12:07 AM
6/19 - extra session with Gary V.

hang clean:
5x40k
5x40
3x50
3x60
3x70
2x75
2x80
2x85
3x90 (all fail - I really wanted a 90k hang clean but was too tired)
3x70

jerks
3x50k
3x70k

2nd pull:
5x250#
5x315
7x365

Elliot Royce
06-24-2007, 12:15 AM
6/23/07 - 5 hour double session in Munich, Germany

What did I get myself into? I arrived to find myself alone with an East German trainer who works with some serious lifters at 8am. He says "we've got 3 hours till two of my athletes arrive at 11am for an hour....then we'll have lunch and do another 2 hour session after lunch." I tried to remind him that I was 45 and his teenage athletes -- who had been lifting since 9 and 10 years old respectively -- might be able to recover faster. Anyway, it was a good session as he had video on the whole time on his computer (some sort of weightlifting analysis program -- "you do not fit any of the parameters" was his finding) and that helped (even if somewhat discouraging).

I was too tired to remember everything we did but basically 5 hours with the maximum rest of 3 minutes between sets.

Front squats, pulls, other assistance

Snatch:
5x30k
5x30
4x40
3x50
3x55
2x60
2x60
2x65
1x68

Hang clean:
5x40k
5x50k
5x60
5x60

Squat clean:
2x5x20
2x5x30
2x5x40
2x4x50
2x4x60
2x4x70
2x4x80

I'm sure there was other stuff that slips my mind.

I'm exhausted today. The top of my knees especially (is that normal) but I feel it will help build a solid base. I'm going to try for a couple of sessions per week till I return to the US. This club has the German over 60 masters champion. They even have a guy whos 64 who is lifting the same as I am. On the positive side, that gives me 19 years to catch up with him!

What was crystal clear from all this was that I really need to learn to jump down. The most I achieve except on the hangs is a quarter squat. For some reason, pulling up from the ground and jumping down are eluding me.

The good news is that once I learn to jump down, this should all get much easier.

Rick Deckart
06-25-2007, 11:27 AM
Sounds good Elliot, the software is the Weightlifting Analyser 3.0, excellent software and WAY cheaper than dartfish, besides if shows a couple of parameters dartfish can't...

What's the name of the trainer, is he a former cadre athlete? And did you find the club from the list I have sent you?

Elliot Royce
07-02-2007, 10:32 AM
Peter:

There are two: one is Max Muhlbauer who is (was?) German master's champion (he's 60). I've forgotten the last name of the East German. I think the club was on your list but I got it from a colleague who did some research. It's called ESV Neuabing. Apparently founded by the German railway union.

6/28 session (2 hour):

Jerks
10x20k
5x30
4x40
3x50
3x60

Back squat
10x50
10x60
7x70
5x80
5x80

some other stuff as well

Elliot Royce
07-02-2007, 10:35 AM
4.5 hour double session at German weightlifting club:

Hang clean:
3x3x30k
2x3x40
3x45
3x2x50

1st pull
5x40
3x4x50
4x60
4x65
4x70
4x60

Lat pulldown

1st pull snatch grip
6x40k
3x5x60

Clean
5x40
4x50
4x60
3x70
2x75
2x80

Clean from blocks:
4x40
4x50
4x60
3x70
2x75
2x80

Front squat
6x40
5x60
4x4x70

Behind the neck push press:
10x20
6x40
5x50
5x69
3x70

Rick Deckart
07-02-2007, 12:32 PM
I think this should be the ESV Neuaubing and Max Mühlbauer, pretty strong fellow with a 85kg snatch and 121kg clean and jerk (german masters record) all done at the last german masters championchip at a bodyweight of 77kg... Keep up the good work!

Elliot Royce
07-03-2007, 05:58 AM
Yes, that's him. Actually he said last night that he is the world master's record for 60 years old. Quite an unassuming fellow but with the body of a 40year old.

Trained with the second coach last night (I've become their summer project to show the effects of German weightlifting training!).

Snatches
5x20k
5x25k
5x30k
4x35k
4x40k
4x45k
4x50k
4x55k
4x60k
3x65k
2x70k
1x75k(fail)
1x75k(fail)

The post-workout recovery drink in Germany is, not surprisingly, beer. The sports club has two bars which stay open late.

Elliot Royce
07-11-2007, 02:52 AM
7/9/07 - continuing with the German training, this time a shorter version. I missed one workout report.

Cleans
5x20k
5x30k
5x40k
5x45k
5x50k
5x55k
5x60k
3x65k
3x70k
2x75k
2x80
2x85
2x90

Back squats
10x20k
10x40
7x50
5x60
5x70
5x80

Primarily working on the second pull (I tend to not track the body closely enough) and not jumping back.

Elliot Royce
07-15-2007, 06:08 PM
7/14/07 - back in the USA, working with Coach Valentine:

Snatch balance:
2x3x40k
3x50
3x60

Snatch from blocks:
5x3x40k
5x3x50
2x50

7/15/07:

C&J:
5x40k
3x45
3x50
3x60
Joe Mills 20:
2x75
2x75
1x75/1x80
2x80
2x80
1x82.5
1x85
1x87.5
1x90
1x92.5 (no jerks after this)
1x95
1x100
1x102.5 (PR)

1 Hang squat clean + 3 jerks:
2x70k
2x75

Back squat:
5x60k
5x60
5x60
5x80

Need to work on the jerks. At first, I forgot that it's more about getting below the bar than pushing it up. Still need to work on speed.

John Alston
07-15-2007, 06:31 PM
Jerks are hard!

Yuen Sohn
07-15-2007, 06:47 PM
Hey congrats on the clean PR...I hadn't even realized you hit triple digits back in June (I've been rather lazy checking others' logs as well as posting my own workouts these days).

Elliot Royce
07-15-2007, 06:54 PM
Thanks Yoon!...given my weight (102kg) I'm hoping for more but the technique is still holding me back (a common occurrence).

I look forward to meeting you in August!

Elliot Royce
07-17-2007, 12:11 PM
7/17 - snatch day!

5x50k
5x55
5x57.5
1x60
1x62.5
1x65
1x67.5
1x70
1x72.5 (fail)
5x2x60 - form much better, getting under it
3x2x65

that's a lot of snatches! I learned to rotate the wrists back which puts the bar into position overhead and also to maintain better back position. A good day for learning!

Elliot Royce
07-18-2007, 09:00 AM
7/17/07 - haven't been recording other exercise than O lifting but will try to from now on:

1 hour hockey game - sucking wind cause I haven't played in a month

Elliot Royce
07-20-2007, 05:51 PM
7/18/07 - 1.5 hour hockey game

7/20/07 - snatch day turned into C&J day

warmup
Joe Mills style 20 on snatch

5x45k
5x50k
5x55k
5x57.5k
1x60
1x62.5
1x65
1x67.5 (fail)

don't know why I failed below my max after completing this same workout 3 days ago but I think I'm just worn out after snatching every 3-4 days, having only started snatching about a month ago.

C&J -
3 x 40k hang
3 x 50k hang
3 x 60k hang
5x70 regular
12 x 75k regular

Jerks got better as I used more leg drive.

John Alston
07-20-2007, 07:39 PM
7/17 - snatch day!
I learned to rotate the wrists back which puts the bar into position overhead and also to maintain better back position. A good day for learning!

Right now this struck me as something worth focusing on that might help me in my catching issues. Maybe we'll see tomorrow.

Elliot Royce
07-21-2007, 02:18 PM
hope it helps you, John. My coach said that the wrist rotation would come naturally once I learned to jump down more quickly but for now he thought it was a good thing to focus on.

7/21/07 - a strength day with 2 PRs


first a little snatch balance for practice:
3x40k
3x50
3x55

then on to front squats
5x135#
5x155#
2x185
2x205
2x225
1x240
1x260 (PR)
1x265

then finishing with pulls (from the ground):
5x80k
3x100k
3x120k
1x140k
1x170k (PR)

With the last one, I just held on and the bar gradually crept up. Eyes were doing funny things but the bar never got stuck. I even managed to shrug it at the end.

Two more practices before the meet!

John Alston
07-21-2007, 04:37 PM
265 is a nice front squat, as is a 170kg pull!
2 weeks to CT Open. Settle in, set some goals, get quick, and get ready to throw some weight around!

Elliot Royce
07-25-2007, 08:36 PM
1.5 hrs hockey...why is it that I do dozens and dozens of O lifts and still get tired playing hockey?

Elliot Royce
07-28-2007, 01:46 PM
7/28/07 - butt dragging seriously...I think I'm overtrained (or just tired)

20/20 Joe Mills
Snatch
5x50k
5x55
5x57.5
1x60
1x62.5
2x65

C&J
3x50 hang
5x50
5x60
5x70
(or something like that and everything just got too tiring)

Form was actually good, but energy was awful.

Now I've got a week of hockey camp then back for the CT Open. I will either be recharged or drained even more!

John Alston
08-01-2007, 10:33 AM
1.5 hrs hockey...why is it that I do dozens and dozens of O lifts and still get tired playing hockey?

Different sports, different stuff. I threw my arm out playing wiffle ball with my brother and nephew this weekend. Wiffle ball....

Looking forward to the Open! Rest up and get ready to pull hard!

Yuen Sohn
08-06-2007, 02:53 PM
Great work getting your first meet under your belt! Just a little bit more pop on your last snatch and you would've gotten it.

Very cool to meet you and I hope to see you, Gary and the other Team CT masters at LBH in November.

John Alston
08-06-2007, 03:50 PM
E- nice 5 for 6, excellent first meet!

Elliot Royce
08-12-2007, 06:28 PM
first workout post-meet, still feeling drained, probably has more to do with other things in life:

Snatch balance sequence: 20k x 10rep
Snatch from below the knees:
5x40k
5x40
5x45
5x50

C&J
3x50
3x60
3x70
3x75

Cleans
1x80
1x90
1x95

Back squats
5x135#
5x185#
5x225#

Also, my elbow is killing me. Will take time to resolve. In the meantime, my form seems to get better each time but the weights don't go up.

Elliot Royce
08-19-2007, 08:55 AM
8/18/07 - elbow still injured, limiting snatches

Warmup + abs
Back squats
2x10x20k
10x30
10x40
10x50
10x60
7x65 (knee started to hurt)

RDLs
10x60k
10x80
10x90

Trap pulls
10x80k
5x140k
5x140

Bicep curls (need a bit more strength here)
10x20#
10x30
10x30

Elliot Royce
08-19-2007, 03:24 PM
8/19/07 - broadening workout to incorporate some good general fitness exercises

Warmup: stretches, pullups (8,5,5) with band, situps (2x15 reps), GH raises (2x15), rotator cuff exercises, dislocates, body blade, air squats

Hang cleans
5x20k
5x40
5x50
5x60
3x70
3x70

Clean
80k
82.5
85
89 (fail)
89 (fail)
89

Didn't feel aggressive, and I was surprised to fail at the 89k clean. Not sure whether I'm just worn out. But I decided to go for it to get the last at two fails. I concentrated on the second pull and made it.

Elliot Royce
08-19-2007, 03:25 PM
hockey game (1 hour)

Elliot Royce
08-25-2007, 10:31 AM
2 more general workout sessions with trainer focusing on core and flexibiity; hockey game

Elliot Royce
08-25-2007, 10:33 AM
8/25/07 - session with Coach Valentine

Cleans
3x60k
1x70
1x75
1x80
1x85
1x90
1x95 (fail)
1x95

hang cleans
5x40
5x50
5x60
5x70

2nd pulls from rack
3x350#
3x400
3x450
3x500
1x550

Elbow and shoulder still killing me. Feel like I'm moving sideways although a 550lb second pull felt good. Will go for 600lb next time.

Elliot Royce
08-28-2007, 01:44 PM
Good day today. Another session with Coach Valentine.

Some warmup lifts, then hang cleans

5x40k
5x45
5x50
3x55
3x60
3x60
3x65
3x70
3x70
3x70

Front squats - 225# x 5 x 2

Pulls - 85k x 5

Felt like the clean was coming together with a good pull and a good jump down.

Elliot Royce
09-01-2007, 01:12 PM
Hockey game yesterday...we won.

Today session with Coach V

Hang cleans
5x40k
5x50
3x60
3x65
2x70

Cleans:
2x75
2x80
1x85
1x85(f)

Front squat:
5x135#
5x185
5x205

Other warmup work

in pm: GH situps, pullups, GH raises, curls, etc.

Elbow and shoulder still sore

Elliot Royce
09-09-2007, 06:06 PM
Got up to 120k front squat. Just as well since my shoulder and elbow don't allow me to jerk.

Elliot Royce
09-15-2007, 07:14 PM
Seems like the elbow/shoulder problem is related to my herniated disks. Need to stop overheads until this is sorted out so my O lifting is on hold. Reverting back to Starting Strength.

Stretching, rotator cuff, GH Situps

Back Squat - #
5x2x45
5x95
3x145
2x200
5x2x200
5x210

DB BP - restricted due to shoulder problems
10x30#
10x40
10x50

Deadlift
5x135#
4x185
3x205
1x225
5x245

Allen Yeh
09-17-2007, 04:21 AM
Elliot,

Where are is the herniation at? Has this been an ongoing problem? I would suggest looking into having a few weeks of a program that has less direct spinal loading (back squats, deadlifts).

Elliot Royce
09-30-2007, 04:29 PM
Hey Allen,

I've been busy at work and a bit discouraged with my being sidelined from O lifting. The herniations are at c5/6 and c6/7 and involve extrusion of the disk into the surrounding areas. I've had it for 4 years and have managed to avoid surgery by being careful not to aggravate the nerves too badly. Not sure whether my shoulder/elbow problem -- which continues -- is directly related but there is probably a contribution.

My neck has been measured as stable so I think the loading is ok. It's more overhead work which compresses the neck is a way which can cause irritation. I was ok for months but I think too many snatches irritated something.

But I continue the lifting. I've gotten my back squats up to 3 x 5 x 305lbs which is progress. And the box squats up to sets of 6-8 at 315lbs.

I'm realizing, though, that at my age and with some of these orthopedic issues, compromises have to be made. There is nothing worse than triggering a long bout of chronic neck pain!

Elliot Royce
10-01-2007, 06:24 PM
Still on IR for the O lifts....

working with a trainer...various exercises but of relevance to O lifting....

4 x 6 x 65lbs dumbbell cleans

back squat, various warmup sets leading up to 3x5x275lbs, then 5x295, 4x310 (fail on 5th), 2x320lbs (PR)

Elliot Royce
05-03-2008, 08:34 PM
sorry for the long absence....I changed jobs and just couldn't find the time. I've got a number of questions about nutrition and exercise that I'll post in the appropriate spots, but just to summarize training history:

- lack of shoulder flexibility basically has made snatches problematic. The pain in the left elbow has disappeared but tendonitis in the right cropped up. I think I have to accept that snatches at any decent standard of O lifting weight are not in my future.

- I started to focus more on squats with a trainer and managed to get up to 380lb box squats when, guess what, my left knee started to act up. I got a new trainer and we've been focusing on core strength and rehab. That's helped a lot with the aches and pains. I don't think I've had a personal best for a long time but then again I'm not getting injured as frequently.

- I continue to play hockey and am focusing on improving my conditioning. While the strength training is helpful (Mike O'D will understand), you need the endurance to play well, particularly when you're not expert. I've taken to wearing a Polar watch during games and will try to post the graphs from that for advice. The last 3 games have been an hour of effort at an average heartbeat of 150bpm with a max of 187bpm and calories burned of something like 1100. When I do the stairmaster at the gym, I'd be convulsing at 187bpm so hockey is the ultimate workout since it allows you to put out maximum effort without fully feeling it.

- I recently started on the Warrior Diet but looking at the posts here, it seems too extreme. I'm going to try to figure something out with IF cause it did seem to have some immediate positive effects.

- So all in all, I'm in as good shape as last year but not pushing the envelope on strength. I've got a sadistic guy who stretches me for an hour with his own methods and there are times when I can barely stand it.

I'm looking forward to catching up with old friends and getting some good advice on moving forward. At age 46, my personal best are probably behind me but that doesn't mean that I can't continue to improve in overall athleticism.

Allen Yeh
05-05-2008, 03:40 AM
Welcome back.

RE: Snatches
So is it the width of the grip that is the problem? Is that what is irritating your elbows? I noticed you said shoulder flexibility was a problem, I've noticed that some people with shoulder flexibility problems do alright with the split snatch as opposed to the more often seen squat snatch.

RE: Warrior Diet
IF it was working for you that is what matters, I mean IF can seem extreme to most others also if you look at certain aspects of it. My diet has been all over the place since December as well. I did the Velocity Diet for 3 weeks in March and that helped drop some pounds but the last 2 weeks with 2 weekends straight of Battle assembly the crap food has creeped it's way back in there.

Once again, welcome back.

Elliot Royce
05-13-2008, 02:45 PM
Thanks Allen!

I think the snatch problem is due to a combination of factors: rounded shoulders, neck herniations, and lack of flexibility. It all just came together after a period of heavy use. What I've realized over time is that the effects of abusing your body usually are delayed. So my marathon 4 hour O lifting sessions in Germany in July didn't seem too bad until I continued to lift through October and found that nagging tendonitis was turning into major pain.

I still use some O lifts in my workouts but have been trying to avoid anything that strains. So I'm afraid snatches are off the table.

Interestingly, my weight hasn't really declined and my effective strength is not much down.

As for the Warrior Diet, I like the effect but would find it hard to eat enough chow at night to go light all day. I've been experimenting with a partial fast on Saturdays with recovery drinks after workouts.

Glad to be back. I'll post for some more questions soon.