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