#4 - Page 31

Samuel Hughes · 03-15-2011, 08:24 PM

Quote:

Originally Posted by Arien Malec

How does the skiing affect the lifts and vice versa?

hard to say because there are so many factors involved. How lifting affects skiing...very little as skiing is so dependent on conditions which are already so volatile. Conditions overrule any fatigue by a large margin. Plus after a few runs I work through any small soreness. How skiing affects lifting... I basically had to reset everything when I got here because of altitude, cold, environment... too many changes to know what was wrong. Since then, I have added carbs (oats, potatoes, fruit, and some milk) back and unlimited but leaner meat. Lifting on top of skiing has been fine, but progress is slow. My body doesn't cue me well on my recovery, so I just gauge based on squat performance (very slowly improving). I'm thoroughly enjoying myself at the moment, with the exception of this nagging shoulder, so no complaints about anything.

Lets make a pact to get our shoulders better though. I have access to an oly setup now so I'm desperate to get to learning the lifts. Snatch overhead is still way unstable/uncomfortable.

Arien Malec · 03-16-2011, 08:03 AM

Quote:

Originally Posted by Samuel Hughes

My body doesn't cue me well on my recovery, so I just gauge based on squat performance (very slowly improving). I'm thoroughly enjoying myself at the moment, with the exception of this nagging shoulder, so no complaints about anything.

Makes sense. An autoregulation approach may be good in this situation.

Quote:

Lets make a pact to get our shoulders better though. I have access to an oly setup now so I'm desperate to get to learning the lifts. Snatch overhead is still way unstable/uncomfortable.

Slow and steady, I've learned.

And don't fall :-) (Skiiing tweaked my shoulder in the first place).

Samuel Hughes · 03-16-2011, 11:14 PM

Terrible nights sleep. Lentils destroyed me. Long stretch of work coming up.

Training: Workout A
5x40kg 3-Pos Clean
5x280lb Snatch Grip Deads
4x6 25,35,45(10x),BW Ring Dips
10,10,10,10 160lb TUT Squats
14,13,13 195lb Yates Row
5x30kg 3-Pos Snatch

Shoulder Rehab:
Stick Dislocates
Pec Stretch
Overhead Stretch
I&I

Samuel Hughes · 04-12-2011, 08:36 PM

Aight back.

Haven't taken time off, just been uber busy. Been using an A/B template and incorporating some oly stuff. Shoulder still isnt perfect, but not painful at all. Workouts are templated like so:

Oly Heavy
Oly Light
Press
Squat/Dead
Row/Chin

Things have been going well, little bit fatter but fuck it. Moved down valley to Basalt. I'm now situated on the Roaring Fork...supreme fly fishing. Theres a full record of my lifts on semileslog.wordpress.com.

Samuel Hughes · 04-13-2011, 11:33 PM

3x2x60kg Power Clean
1x60kg Snatch – 2.5kg PR
5,5,8 60kg BTN // 3x10x30lb DSC
5×3 225,240,260(4x),240,225 Squat – 5lb PR
-last two sets tried 3 second eccentric
8,8,10 5lb Chins // 4×10 FB Curls // 3x15Ab Wheel

5min Burpee Test: 60 again. ow.

If anyone wants to give me some pointers I'd appreciate it...this is the first time I have actually been able to watch myself.

3-Pos Snatch
Snatch
Squat

Samuel Hughes · 04-14-2011, 06:15 PM

Jogged over to the high school

4x200M @ 32s - fuck altitude and fattyness

Jogged back

Used http://www.youtube.com/watch?v=dBnniua6-oM to shed some light on my lipids. Think I am ok, low triglycerides, hi HDL, Pattern A LDL

Arien Malec · 04-14-2011, 10:18 PM

I'm not an expert on form -- should post to the weightlifting forum.

The two big things I saw were:

1) you have a classic "bubbling out" on your start - you are pulling the bar around your knees in a pretty nasty bar path -- could add mucho kilos just by fixing that
2) The second pull is slow

To address (1), focus on halting deads, working the sweep in until you hit the second pull position. Your weight should shift from forefoot to the heels as you push the bar off the ground. You may need to push your knees out, but I expect you have more clearance at the knees than you think you do.

Samuel Hughes · 04-16-2011, 12:22 AM

Thanks man. I'll work some pulls in my warmups. I definitely can spread my knees more and probably will use that a little

3x1x77.5 Clean - 2.5kg PR
3x3x40,45,45 3-Pos Snatch
5,5,9 165lb Bench Press
8x305lb Deadlift
8,8,8 225lb English Row // 3x8 BW Ring Dips // 3x10 Ab Wheel

not feeling great today

Derek Simonds · 04-16-2011, 06:56 AM

Glad to see that you are still living the dream and I hope you feel better fast.

Samuel Hughes · 04-17-2011, 05:24 PM

Thanks man. Fishing is kickin up, I need to come up with some waders asap.

3x1x60 Snatch
3x1x50 2-Pos Snatch
5,5,8 62.5 BTN // 30lb DSC
5x3 225,245,260(5x),245,225lb Squat - 1 rep PR but form was poor. Probably do a reset and switch to 5s.
8,8,8 10lb Chins // 35lb Pin Wheels // Abs