Marathon Runner Looking Dude Dabbling in Oly Lifts

Training Over 35 Lifter
581

Its been achy and weak here in Mt Chalestonbegone. The damn cold I’ve been fighting just won’t give up. Last week, I had the joints of an eighty year old–knees, elbow, shoulders, and feet had miniature carpenters hard at work inside then doing some major renovating.

In the o-lifts I struggled to get lifts at 85-90% of max. Strength lifts took a hit too, except for squats. So I worked on technique. In the pulls, the attempt is to get the bar moving back at the outset of the lift. Not very successful, but it did work sometimes and when it does the lifts go up nicely.

On jerks, I’m resetting my grip wider at the top of the squat, trying to pull my elbows down before the dip, and trying to keep a bend in my back leg in the split. Not doing so good on the back leg bent thing, but the rest is working ok.

2/13/2011
C&J: singles up to 15 at 104, actually got the last 4 and a few in between.

5/3/1 C1 W1 Bench (reset training max)
64x5
68x5
72x9

81x1, 90x1, (68x5)3
Pendlay Rows: (68x5)3

2/14/2011
Power Snatch: 50x5, 58x5, (63x5)3
Knee Paused Snatch: (63x5)3

5/3/1 C10 W3 Squats
95x5
108x3
120x5

129x1, 137x1

Front Squats: 102x5, 104x5, 105x5
Back Raises: (BW+30x6)3

2/16/2011
Snatch: singles up to 80-86 range. Moved up when I did one well.

5/3/1 C1 W1 Military (reset training max)
48x5
51x5
54x9

60x1, 67x1, (52x5)3
Pullups: (BWx5)3

2/17/2011
Power Cleans: 60x5, 70x5, (77x5)3
Knee Paused Cleans: (77x3)3

5/3/1 C1 W1 Clean Dead Lifts (reset training max)
113x5
120x5
128x8

140x1, 150x1

2/19/2011
Throwing

6kg shot: 5 stands, 5 half spins, 40 full throws, best of 49’1". Worked on jamming my right hip to the front. Didn’t do so well until the last 5 throws when I slowed things down a lot. Then it really started working. The last 5 throws were all over 48’. Didn’t stay in the ring as well as last week, due to not thinking about keeping my upper body back.

LWFD: 12 two turn throws, best was a new pr, 53’9.5". Looking at the video, that throw was not very balanced, but had much better height than my usual. Was working on getting low when the weight was on the backside, with the goal of better height on the throws.

WOB: 14 ft branch, cleared with substantial margins using 30, 33, 36, and 39 lb weights. Tried 5 times with 42lbs and couldn’t even touch the branch. Need to keep the weight more over my right foot.

sprints: 30mx5, from 5.81s down to 4.70s, 400mx1 in about an hour and a half.

2/21/2011
C&J: 60x2, 70x2, 80x1, 90x1, 97x1, 104x0,0, 100x0,0,0,1,1, 102x1,1, 104x0,1, 106x0,1, 108x1, 110x0,0
working on the same technique issues as last week. Tweaked something in my middle back on the last clean attempt.

5/3/1 C1 W2 Bench
68x3
72x3
77x8

81x1, 91x1 (68x5)3
Pendlay Rows: (68x5)3

2/22/2011
Power Snatch: 50x5, 60x6, (68x5)4
Knee Paused Snatch: (68x3)4

5/3/1 C11 W1 Squats
97x5
104x5
110x8

120x1, 130x1, 138x1

Couldn’t do front squats due to back tweak.

Extra points if you got all the way through that.

582

Yesterday’s training

583

I’m getting that initial backwards movement to work better and more consistently.

Training 2/23/2011

Power Cleans: 60x5, 70x5, (83x5)3
Knee Paused Cleans: (83x3)3

5/3/1 C1 W2 Snatch DL:
104x3
111x3
117x8

126x1, 135x1, (104x5)3
Leg Raises: (Bwx+5)x6,6,6

584

that was allot to read,
I think I got a little of it.

you always make it look so easy.

what do the knee paused cleans, help

I like those

585

was just missing your logging and remembered you said you took some time off training when you cut your dreads. you have been doing a lot, heh. feel winter in my joints, too, and it isn’t as cold here as it is for you.

586

Thanks Kevin I do the knee paused lifts to help with first pull mechanics. Specifically, back position and horizontal bar placement in the first part, up to the knees, balance towards the heel when the bar is at the knees, then keeping the bar close to my thighs, bringing hips forward and pushing the bar back, as opposed to whipping shoulders back in the second half. Splitting it into two parts helps me focus on each part, and pausing at the knees allows for a readjustment in the middle if my balance is too far forward at that point.

Thanks for the explanation alexus. I thought maybe that’s what you were referring to, but I didn’t realize anybody actually read this stuff that far back.

Training 2/23/2011
Forgot my throwing shoes, so couldn’t do the hammer turns I had planned, so did some upper body stuff instead.

5/3/1 C1 W2 Military:
51x3
54x3
58x8

67x1, (51x5)3

Pullups: Bwx6,6,7
Dips: Bwx6,6,7

587

Phenomenal throwing all around.

588

Thanks Harry. I hope I can keep it going.

Training 2/25/2011

Snatch: 50x2, 60x2, 70x1, 80x1, (86x1)5, (91x1)5, (94x1)5 missed 4th one, 97x0,0,0,1 finally got it. \

11 kg improvement over last week. Maybe I’m about done being sick. The video shows the only ones where I managed to come close to what I’m trying to do, with moving the back backwards off the floor. One of the 91s, one at 94, and the last 97.

Edit: I guess I wasn’t done editing the video. Sorry for all the dead time. The bar path on those two misses definitely went forward around the knees, worse on the first one.

589

Man you are getting a lot of work in !

590

I think I get what you mean about getting the bar to move backwards from the floor. I’m trying… Will need a vid to see if I’m getting it even sometimes, though. Well done on the 97!

I like reading peoples introductions so I get a sense of where they are coming from / where they are hoping to go. Read about your chopping your dreads in there. Still, looks like you have been training a lot harder than me… And getting over illness, too…

591

Hey Carl! Just catching up in here. Damn! You do put in a lot of work. Stellar.

Last snatches did look improved. You make them look too easy.

Interesting discussion on the back angle. Thanks for that!

I’ll be following along!

592

Your work in here always impress, very freaking consistant.

593

Thanks John. I have to for all the forced deloads that happen.

Thanks Alexus. I know what you mean about needing video to tell. Almost every snatch I did last Friday felt like it was heading backwards, but only 1 actually did (at least I think it did, I missed getting that one on video, but it sure felt different than the others, and ended up well back over my head.) I’ve read that you need to shift your weight from near the toes at the beginning back closer to your heels by the time the bar gets to your knees. At least for me, much easier to visualize than do.

Thanks Maschy. The stuff on back angle is just my thoughts. I’m not convinced I’m right yet.

Thanks Joe. I’m thinking next year to change up some of the assistance exercises.

Threw this weekend, shot, LWFD, and WOB, No breakthroughs, no great distances or heights. Then did sprints 30mx8 and 100mx.5. Pulled a hamstring at the 50 meter mark. Limped back to the car cursing.

Training 2/28/2011
No cleans due to dead hamstring.

5/3/1 C1 W3 Bench
62x5
72x3
81x6

92x1 (68x5)3

Inverted Rows (couldn’t get into position to do Pendlay Rows) (BW+5)x8,8

Training 3/1/2011

Power Snatch: 50x1 hamstring still too sore.
Squats aren’t as painful, will try some of those tomorrow.

594

hey, carl, bad news about the hammy. don’t forget to do some things to get extra blood to it every few hours. Did you ice it?

595

Sorry to hear about the hamstring. I’ve done the same thing running shorter distance sprints. May be too late, but I’ve learned to run hill sprints (Wendler recommends these in his 5/3/1 e-book) instead of track/field sprints and have not had the deal with the “I’m not 18 any more” hamstring pull from running sprints.

Were you still planning to go to the Masters’ in GA in April?

596

[quote]NewWorldMan wrote:
Sorry to hear about the hamstring. I’ve done the same thing running shorter distance sprints. May be too late, but I’ve learned to run hill sprints (Wendler recommends these in his 5/3/1 e-book) instead of track/field sprints and have not had the deal with the “I’m not 18 any more” hamstring pull from running sprints.

[/quote]

Yeah do hill sprints like me and pull your calves instead!!!

I’ve done it three times so far, but never a hamstring.

597

Sorry to hear about the hamstring. 100 meter! sprint? That is truly a man’s distance. I can’t believe you actually have the energy to do it at the end of your workouts.

Enjoying your videos as always. Hope you are back at it soon.

598

[quote]FarmerBrett wrote:

[quote]NewWorldMan wrote:
Sorry to hear about the hamstring. I’ve done the same thing running shorter distance sprints. May be too late, but I’ve learned to run hill sprints (Wendler recommends these in his 5/3/1 e-book) instead of track/field sprints and have not had the deal with the “I’m not 18 any more” hamstring pull from running sprints.

[/quote]

Yeah do hill sprints like me and pull your calves instead!!!

I’ve done it three times so far, but never a hamstring.[/quote]
Pick your poison - I guess.

599

Hey carl, I have a question on throwing form (I’ll get Harry’s input too).

When I throw the stones or the WFD, my right leg is my power leg. When I release, my hip is open, meaning my right foot is 90° to the direction of throw. Is this wrong? I have never had any training, and I wondered if this might be why it hurts my hip so bad.

In all the throwing vids on the interwebz, I cant tell if the push off foot is pointing in the direction of throw or perpendicular to it.

Thanks

600

Oh no! Sorry to hear about the hamstring. I totally understand how much hammie pulls suck - I’ve done it 2x now all sprinting. Hope it heals up quick!

Nice sprinting btw!