Just the opposite of my throws, ugly turns, but a decent delivery. 7.76m on 1 turn with that 56lb weight is pretty good. That thing doesn’t like to get moving very fast.
Thanks Carl, yeah my 56 is my best throw, had my 2 turn up to 8.41, had a whole workout over 8m once last year, but the flu last year put me back and I have been sliding techniquewise ever since
Burwood last night, power snatch from hang/mid thigh hit 63 x 6, and 67 x 4, so either my PB of 70 is due for revison or my form sucks even more, then some power cleans with out straps, and some snatch pulls, plus lots of thrower specific plate twists etc.
Our team at last state did not get beaten by a member of any other club, so congrats to Doc Mitchell, I’ll keep my fingers crossed he will wind up on the state coaching staff…
I started this mainly about Burwood, my old club and now my new club.
however with making the worlds qualifier things have changed, and it is kind of becoming a record of my trip to worlds…for old guys anyway…
Things to fix
Grip - my use of straps has made this an issue from day one.
my lack of leg drive in jerks, - bad knees equal weak quads and this has equalled slow progress
my poor rack position for my jerk - equals very painful rotator cuff when I jerk and poor drive
lastly only power snatch - shoulder mobilty was very poor when young now much much worse.
and so this morning at gym (Fitness centre) worked up in jerks to a set of 5 at 60kg. Usally the heaviest jerks have a shallower split, but these felt very nice. Better rack, wider grip, shoulders were okay, only issue is lack of quads probably are my limit in my jerk right now. However this is progress, of course I power snatched 64 x 6 from the hang Tuesday, so my pulling strength is way out of proportion to my pushing strength,…hey I throw heavy weight, what would anyone expect…
saw at Burwood on Tuesday a lot of the guys doing power cleans ans jerk for triples for lots of sets with around
65% of max, (they competed last Saturday so begin new cycle) kind of convinced me to stop chasing PBs week after week and just drill position. Funny thing is my back leg quad today really feels it. Can squat 341 x 3 high bar below, but have weak quads…oh well
Weekly update of Burwood visit.
Coming to end of cycle of 5s, so hit out with power snatch from mid thigh hang, 70 x 4, (PB is 70 from floor)
will see if there is any carry over next week when I go back to floor.
Then power jerks for sets of 5
50,55,60 …ow ow ow ow OW!!!, wrists did not like new rack position or they may be a bit stiff from Sunday, so back to 50 x 5 for 4 sets, wrists felt better and my weak lame quads actually felt some engagement.
Power snatch hang, 70 x 4 , power jerk 60 x 5, maybe I will be the first guy to power snatch more than he clean & jerks…
then provided my weekly amusement by doing a few thrower drills, this time my power sntches done to the side, caused much discussion and our coach Doc Mitchell who trained around our national hammer record thrower, (qualified for final of 2003 worlds and 2004 OG, Stuart Rendell ) told the guys beware the heavy thrower they will be much stronger than you think…
went home exhausted, had a very hard day, decided not to use strategy of alcohol from previous two weeks, and tossed and turned till around 1.30 pm.
Next week back to the beer, “…honey I have to…you know I was trying to give it up, but it helps my productivity at work the next day…”,
Throughout this journey my son often reminds me why I am doing this
" Do not forget, you are a thrower"
I have a variety of state throwing records (that and a $1 will buy me a cup of coffee…or about $3.75 for a large flat white …please) one of which is 2.84m for the 100lb. This has been historically thrown sideways or between the legs, and the national record for my age group the o/50 had been 3.60 so the 2.84 was kind of lame. Certainly not knocking Bob Banen’s old record (Bob has placed in world master champs,) but felt the 2.84 was my best effort on a very bad day…had only ever competed in it once.
Well I am turning 55 next month so the chance to do something about it was running out, so made the 3 hour trek down to Canberra on Saturday, and tried to throw off one turn, it was an all or nothing attempt, get the 1 turn right or forget it. One warmup around 2.20m then first throw 3.60m. long interuption while state president held an address mid competition on important proposed change to their constitution (it was very cold…thanks pres for the 20 minute delay )came back with a 3.20 2nd, then hit 3.63m for my 3rd. Felt the forearm so called it quits. New record exceeded Bobs old record and is only surpassed nationally by Big Geoff Compton, who I think could give Jim Wetenhall a contest holds national at 4.22.
Finally I am proud of that record, it may be on the books for while as the state O/40 record is 2.94m and he is a high 13m 35lb weight thrower, and a 45m+ plus hammer thrower.
In two months time I can have a crack at the national record of 3.40m but not looking forward to the 6 hour plus return drive…
now back to my OL training…for now
Throwing a 100 lb weight around? Sounds like fun. I think we must be insane. 3.63m doesn’t sound like very far until you measure it out, pick up 100lbs and imagine throwing it that far. Then it seems pretty incredible.
I’m digging this log. I love the ‘re-introduction to the gym’ story. It really resonates.
GMH-- the training looks fun! Another big O-Lifter that I can lift vicariously through 
Steely D, thanks for dropping by, the world Masters will only come to my city once in my life, so this is my chance to make up for the “if onlys in years gone by”, have Helens support and that of my boys (28 & 25) so kind of very large boys, and have found that the work is harder than I thought O could do, but it is a lot more fund than I thought.
I am enjoying going back over the log, more than I do at the time…
Carl when I first tried 100lbs I wondered why everyone sucked at it. Then I threw my 2.84 (beat state record by 2 cms). It felt not so much heavy but very cumbersome (still 16 "s long ) and has a feeling of huge inertia to it. When people throw it it looks like 8ms coming off their hands then drops like a stone…a 100lb stone…
The one turner is the way, though, hopefully next time 4m
[quote]GMH454 wrote:
Throughout this journey my son often reminds me why I am doing this
" Do not forget, you are a thrower"
I have a variety of state throwing records (that and a $1 will buy me a cup of coffee…or about $3.75 for a large flat white …please) one of which is 2.84m for the 100lb. This has been historically thrown sideways or between the legs, and the national record for my age group the o/50 had been 3.60 so the 2.84 was kind of lame. Certainly not knocking Bob Banen’s old record (Bob has placed in world master champs,) but felt the 2.84 was my best effort on a very bad day…had only ever competed in it once.
Well I am turning 55 next month so the chance to do something about it was running out, so made the 3 hour trek down to Canberra on Saturday, and tried to throw off one turn, it was an all or nothing attempt, get the 1 turn right or forget it. One warmup around 2.20m then first throw 3.60m. long interuption while state president held an address mid competition on important proposed change to their constitution (it was very cold…thanks pres for the 20 minute delay )came back with a 3.20 2nd, then hit 3.63m for my 3rd. Felt the forearm so called it quits. New record exceeded Bobs old record and is only surpassed nationally by Big Geoff Compton, who I think could give Jim Wetenhall a contest holds national at 4.22.
Finally I am proud of that record, it may be on the books for while as the state O/40 record is 2.94m and he is a high 13m 35lb weight thrower, and a 45m+ plus hammer thrower.
In two months time I can have a crack at the national record of 3.40m but not looking forward to the 6 hour plus return drive…
now back to my OL training…for now[/quote]
Lot of stuff in this post I really like. " Do not forget, you are a thrower" really hits home. When I started lifting again this was the reason why. Some times I lose sight of that or go off track. I’ll never be the best but it’s what I love to do.
I’ve heard of the really super weight throws but never tried or seen them. Would love to get into something like that. Congrats on the records.
Hel you are right about the throwing. I remember Carl when he was in full OL tilt, commenting on what a good throw feels like, and if you have felt it (and you are one who knows what that means) it cannot be beat.
the great thing with lfting is you can load a PR on the bar. Stare it down, walk around and look at it. Kick it when you fail. It is tangible, but a great throw is something you only ever know when you are half way there and you “feel” it. For a very short split second until the release you know this could be the one.
I keep coming back looking to capture that split second when I actually feel in total sync. Some times it is months of searching until I find it again, but it is always worth it.
and Hel if you ever get the chance try the 100lb, it is probably the most fun in masters, definitley more laughs than any other event.
Getting into winter here, at least the night hides the buildings age, if only they loaned seeing eye dogs when you arrive - that or upgrade the lighting to say 1970 standard.
and then I arrive in the small little room at the bottom of the building, the gym !!. and put on my dark glasses until my eyes adjust, no problems with the light there, like stepping into another world.
power snatches from the floor, just to prove to myself one more time, that power snatch improvements from the hang, though great for throwing do not transfer to imrovements on the floor, at least for me. Then lots of triples at 55kgs, getting smoother and faster, and was happy to get most of the “technique back”
then split jerks in front of the coach for the first time, up to 71kg for 3, then lots of sets at 50kgs for 5s. (jerked more than I power snatched last night…sad really)
Coach did not say anything (he sure does when I power snatch…) so they must be okay…sort of.
deadlifts last night for the others no shrug, no rise on toes, but flat back, hips rising more and more on each rep, touch and go off floor, with progressive back rounding on last sets. Real deads.
asked about training Saturday and that will start this week, hard to describe how (un)excited coach was about me joining an extra crowded room …should be fun
also mentioned the record, and got a "sure …your faster "…
and this is th epost I have been dreading.
Got flu !!!
In days gone by would go to work leave around 4.00 go home to bed for a few days and gradually pull through.
Last year felt in best shape for 30 years, and got very sick. Off work for 4 days (had not had day off in 23 years) got a little better trained a little got a little worse trained less. Overall 2 months of compromosed training.
Kept saying this year will not make mistake and will not let this happen. Last year was throwing on a Thursday night very light rain cold, thought I would be fine, next day went out with wife very cold again, flu probably picked up in crappy Balmain Cafe.
Had a tax deadline last week up before light 12 hour days, bad sleep, and got sick Friday. Rested Saturday Sunday light squats Monday worked Tuesday, back in bed Wendnesday where I will stay until fully better, hope I still have a business when I return…
so no Burwood for while…
Back to Burwood last Tuesday. Still had very bad respiritory infection, and had to hold back, but at least the ball will keep rolling.
Slit jerk 80 kgs. The lockouts have been so easy (the split part is hard) that on the 80 my right arm almost missed the lift. Must remember to push up. Now the challenging thing is can I do two things at once.
Split low- push hard. Can’t be that hard…can it,
After then did split snatches from very high hand and got a nice 60kgs not as low as I would like but enough for Mitchell the resident 105 to give a cheer…
After those, did a snatch grip dead where you pulled to the position just below knees then held for 2-3 seconds. Finished on 140 kgs ssharing the platform with Ricky the 77 kg 19 yr old from Ubeckeztan…as Ricky has qualified for the jr worlds and has a 120+ snatch that was kind of cool… Ricky never says much but he sat there looking at me smiling …
in another 5 years I may be fully accepted…
Mitchell is about 23 and less than 105. He would not get another look on the street, and if you met him at a party and he told you he lifted weights, you would think he had trained at "Fitness First " for 6 mths before giving up. Power snatched around 125kgs for a double from above the knees and power cleaned & push jerked 135 for doubles. He has much higher jerk but Doc in recent weeks has been getting him to push press and power jerk more, to bring it up…as I said looks fot and solid but is so much stronger than his looks…
next week split lower, and push jerk …keep saying that to yourself…split lower push jerk…split lower push jerk…
Still not 100% from flu, but getting there.
Day at Burwood was geared again to jerks and splits snatches. Basically I should get the most bang from working weak points.
Problem was I squatted a little heavier on Sunday a day after some moderate jerks and snatches, and my knees let me know I am not as young as I would like to beleive. No real pain but stiffness, soreness and very little spring.
Anyway worked up to 82kg, new Pr for a split jerk, and then back to rep out 72 & 70. Was hard work as the leg felt very tired. Split shallower than before, but still were okay.
Tried split snatches and no way were they going to go, so worked light power snatches for speed and style, some snatch pulls and some throwing twists then home.
Mitchell is now giving me some technical tricks on things I think I am doing,…trying to get the picture on the platform matching the picture in my mind.
Mitchell and Ali are ranked 1 & 2 nationally and they had a power clean and power jerk contest. Both got over 140kgs.
Makes my weights feel lighter…
The gym has 5 lifters at the World Masters this year, a 94kg 38 yr old, a female 48kg 38 yr old a 45 year old 77kg and two 105s at 55. Competition from my own gym. He trains after I leave, could be work, but he tries to avoid me when we both are there…wish he would relax more, I can’t see either of us being threats, maybe he is pissed I broke his snatch record…oh well, throw tomorrow…first time in 5 weeks (lots of rain in Sydney plus the flu when it was actually dry)
Sometimes think the two comps in two sports at same time was a mistake, but TOO LATE NOW !!!
Just consider yourself a “multieventer”. Good luck in both sports.
Thanks Hel, actually I checked the list for Discus and may throw that as well. Won our nats back in 2005 (too emabarrassed to list distance), and have not thrown since. Outside the US discus in masters is not strong. What will get you ranked 25 in the US will get you top ten at the worlds, and the entries don’t appear too strong, while for heavy weight we have the big “seth efrikan” who is good for over 19m+ and the guy who got 2nd at the last Euros.
Now just have to remember where I put them, and hope Helen did not give them away when I said …never throw these gain…
My first Saturday session at Burwood on Saturday yesterday and don’t know what happened between Tuesday night at 6.50pm and yesterday at 11.00 but no-one else showed. Had to wait to some hip hoppers turned up to open up the club.
Just split snatches and split cleans. Weight was less than I would prefer but hit some nice low slit snatches with 52 kgs, low and solid and hit a jerk at 78 that seemed effortless, …just drived and then hit bottom, did not move bar held more by the shoulder girdle and back then arms, no hint of press out and no wobbling round on recovery.
Then missed 83 becuase I was thinking of the 95 I felt good for.
Sunday morning is 56lb weight throw day, first time in 6 weeks that I have thrown, been sick and way too much rain…better take my discs as well…
Two major sports in one meet, one I have not dabled with in 37 years. Seemed like a good idea at the time.
Work weak points.
Split jerks up to 75kgs x 3, then blew 80 (pushed bar in front) was thinking of a double and blew the first rep. Back down to 70kgs for three more sets, 2,3,1 and then my knees said enough !!!
Light power snatch for speed some Bazinowski lunges then home.
At least the split jerk are close to my comp power jerk (87kg) and I am now always training sore and tired. So hopefully 3 weeks of peaking will help. And now have no problem with holding my jerks . If it gets up there no problem in holding no matter how much I stagger and adjust.
The schedules for October are starting to take shape, and a direct conflict of my ywo events is looking closer and closer…
now time to find my 56lber and go throw. Threw 7.45 last Sunday off 1 turn, can’t get any worse.
Post reply: 6.75m it can get worse…
First Saturday session at Burwood, with the rest of the team. Night before I lay in bed at around 2.00am, wondering if the lifting was a mistake, and trying to switch from power snatches and power jerks to split snatches and split jerks in just 4 months was an even bigger mistake. My best p/jerk is 92kg my best split is 82, my best power snatch is 70, ( much more from hang) best split was 61. Three months left, was wondering if I am doing a lot of work that could be spent on my throwing, to look more like a lifter, but wind up lifting less.
Decided Saturday was a make or break, either start moving or, come up with a new plan.
Hit split snatch (was a little tight) warm ups then 52x3,58x2,62x3,65x3,then a miss at 72. Progress !!!
Then something I hate, power cleans and power jerks. After each jerk, dump weight, and power clean again. have found these very tough.
60x1 wrists hurt so much (throwing tightens the forearms - one more obstacle) back down 50 and up, 70x3, 75x2,
70x3.
Other good thing was this was the first workout, since I started splitting that I did what I wanted to rather than quit when my knees gave out. Also next morning knees felt fine, actually the best since I started this.
Next morning throwing - my back is tired and sore.
56 - 7.55 turn, 56 7.30 2 turn, 25 14.30, felt I could have thrown more but back was killing me. Not injured just ached real bad when I pulled at my hardest.
Then dragged out discus. Have not thrown since 2006, done 7mths training total in 38 years. Hit 30.30m off about 15 throws, my best is around 32.50, so a nice starting point. Now 14 weeks to try and make sure I make the final at the world masters, and not pack up after three throws. and have to make the dreaded walk, and sit there in the stands watching the rest of teh guys having - fun.
The last 3 years I have not thrown but watched a lot and read plenty and now try and throw out of my legs and hips and waist, and let the arm just drag behind. Prevously I spent half my training benching, I jsut did not get it.
At The worlds their are 5 Australians entered so far, and none have thrown 34m so far this year (to all my American friends - that kind of sucks, but the reality is compared with the US in masters discus the world kind of sucks- harder to rank in the top 25 in the US, than to place in top 12 at IAAF world masters). Something else to aim at to take my mind of the lifting.
A note on how the OL guys train, they virtually never do jerks of racks, almost always from a power clean, or squat clean. Much tougher.