btw quarter, what are some of your recent bests in your favorite lifts, how about all time bests. its fun to walk down memory lane sometimes,…
My senility is showing…but here goes:
I was in my prime strength wise in my thirties…
Competition squat 600@181; 617@198
Gym squat 655@198 with single ply gear/wraps/belt
3 lift meet BP 405@198 with single ply shirt; 375 RAW
Competition DL 633@198
I did a pullup/DL contest in 03/05 and pulled 550 with minimal rushed warm-up and loading the bar for 9 competitors!
My training at present is geared toward a close to 600DL for the May USAPL Master’s Nats in Texas
Dips BW+300 x 1 rep
Pull-ups BW+100 x 1 rep
Snatch way back in the day 100kg x 1
C&J " " " " " 160kg x 1
Present day Squat with gear 450-500
Present day BD RAW 315-320
Present day DL RAW 545x1 495x3 yesterday with way more in me a both sets
Strict Standing Press behind the neck 205 x 1 155x10
In grad school, I worked with the throwers and jumpers at the U of Oregon. It may be before your time, but have worked with the Crouser brothers, Ray Burton, Rogge, Burns, Oldfield, McCardle, Wilkins, Vince Goldsmith, Landerholm, Eric Hohn, etc
I weighed 202 on a certified scale yesterday with 15% bodyfat by BIA
I will be 50 in May 06
I have lost several inches of height over the last 15 years; I used to be 5’8" in my twenties; now I am a hair over 5’ 6"
My right shoulder is held together with Gore-Tex sutures and whatever muscle I have built back in 2 years. I have had bilateral distal bicep tendon reconstruction; one due to DL; the other one was sliced by a knife. I am nearly deaf but other than that I get a clean bill of health with my annual physical. I teach Physical Education at an off-site Special Education facility K-12; which is physically demanding. I teach Health at Ocean County College in the eves. I have an M.S. in Phys Ed with an Athletic Training Specialization. NATA Certified Athletic Trainer/NSCA Certified Strength & Conditioning Specialist/USA WL Club Coach Certified/National Referee USAPL & APF.
I have 4 kids to put through College, a mortgage, no credit card bills, and I like sailboat racing & riding fast motorcycles for diversion. What about you? Hope this gives you a little more insight to where I have been and where I’m going.
very impressive resume you have built there art! nice job indeed. looking forward to more of your posts.
have a raging case of stomach flu, so i decided to take it easy today and play around with machines and do some “bodybuilding” bwahahahahaha!!!
chest and back:
various hammer strength chest and back machines supersetted with each other. prolly 15 or so total sets, reps were like 6-12.
btw, the hammer strength machines are the most worthless pieces of shit for strength IMHO. i have two fucked shoulders, and cannot even bench 135lbs. but i went up to 4 plates each side on the hammer incline chest press for 5-6 reps. what a joke. i did get my “pump-on” and was feeling pretty damn “SWOLE” at the end though, so much so i even flexed a few times in the mirror, until i caught some of the young college girls looking at my old fat-ass, laughing…sigh…
Have to look on the bright side…at least they’re still looking!
While immobilized in a sling/rehabbing, I used the Hammer Machines unilaterally for my good arm. When in grad school, I read two studies that showed some statistical sig. with transfer of strength from the exercised limb to the non-exercised limb. I believed in it then, and I still believe in it even more now…seeing first-hand, even if not objective, how my immobilized arm responded to the cross-transfer. I worked up to the heaviest max single I could on each machine, every workout. I could feel my muscles tensing inside the sling even though they were just there for the ride so-to-speak. So the machines may have value for rehabbing; I agree that they would not be my first choice if healthy.
haha, well that is another way to look at it!
interesting stuff about the single limb rehab. i have heard this too from a contributor to this site, Eric Cressey.
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drom circuit
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power snatch 5x2x90kg
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snatch high pull 3x2x100kg
4.back squat 5x2x150kg plus 100lbs of chain RAW atg
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fornt squat 100kg plus 100lbs of chain 3x5 as above
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dumbbell romanian deadlifts 3x10x150lb
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standing pulldown abds 3x15
[quote]heavythrower wrote:
haha, well that is another way to look at it!
interesting stuff about the single limb rehab. i have heard this too from a contributor to this site, Eric Cressey.[/quote]
and Chad Waterbury (Chad discussed the neural aspects of it)
and Dan John (shattered wrist on a snatch went wrong … and i though i had woman problems)
interesting note you made on those hammer strength machines … i just don’t see how they are any better than the rest of the traditional cable and pulley selectorized weight plate machines … one path … so the load is variable through the ONE PATH range of motion … those guys did a hell of a job with marketing too … their biggest win was that they require free weights and thus get put in the ‘weight room’ section of commercial gyms, get a lot of use, alllow not very strong guys like me to move what looks like impressive weights, get popular, get requested every where, plus they are easy to maintain … that’s a lot of wins! … why didn’t i think of that? oh yeah, cuz i won’t take money for something i don’t believe in
Q: you know how i know you are old?
A: you post on T-Nation at 3:30 in the morning … on sunday
Dan
hahahaha!
yep, i was getting up fr the 3 time to go pee!
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drom circuit
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pwerclean and jerk, 40kgx2, 50kgx2, 60kgx2, 70kgx2, 80kgx2, 85kgx2, 90kgx2, 95kgx2, 100kgx2, 105kgx2, 110kgx2, 115kgx2, 120kgx1, 130kgxmiss clean, 130kgxmiss clean again. took small jumps as i wanted to get some volume in, but i despise anything more than 2 reps in the olympic lifts and i cant stand staying at the same weight for multiple sets.
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clean pulls 150kgx4, 170kgx2, 200kgx2, 220kgx2
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front squat, no chain this time: 80kgx5, 90kgx5, 100kgx5, 110kgx2, 130kgx2, 140kgx2, 150kgx2(PR)!!!when i get to a 400lb raw front squat i will have arrived imo. 100kgx8
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pushups on a wobble board with feet elevated supersetted with chins, 3 sets as fast as possible, 21-15-9 reps
soak in the tub!
btw, 228lbs last night. fuck all these fancy T-Nation diets, if you want to lose weight fast do what i did, catch the flu!!!
When you miss a clean twice in a row, do you ever go to the racks and jerk 'till you miss the jerks, as well? I assume you were good for more in the jerk, if you could have cleaned that weight. When doing your C&J, is your goal to jerk as much as possible, or, is it to jerk whatever you can clean in that workout? Which part of the lift do you put the emphasis on in general? Just curious…as some say it killed the cat. I am not fond of diets, but I hate losing weight from being sick, especially if it’s coming out the carb and the muffler at the same time, lol!
hey Art!
what i usually do is have a day where i emphasize the clean, that is do nothing but cleans, another day i emphasize the jerk, and take all the weights from the rack, and other days, like last night, where i do the “whole” lift. i was not interested in jerking anything i could not clean for this workout.
yes, i routinely jerk 120-130 for reps form the rack, but i have had trouble cleaning as i have gotten older, i get the bar high enough, but i cant seem to catch it or re-bend fast enough to get under the bar. pretty sad somebody can deadlift well over 600lbs, but cant clean 300.
[quote]QuarterTonner wrote:
When you miss a clean twice in a row, do you ever go to the racks and jerk 'till you miss the jerks, as well? I assume you were good for more in the jerk, if you could have cleaned that weight. When doing your C&J, is your goal to jerk as much as possible, or, is it to jerk whatever you can clean in that workout? Which part of the lift do you put the emphasis on in general? Just curious…as some say it killed the cat. I am not fond of diets, but I hate losing weight from being sick, especially if it’s coming out the carb and the muffler at the same time, lol![/quote]
QT(pie),
can you jerk more than you can clean? that can’t be normal? the further from the ground i go, the weaker i am.
DL > clean > press/jerk
yes, getting sick sucks, especially when it kills your appetite. one thing i have learned when sick: i can not eat enough.
Dan
i am not sure, i know i have heard of some stories of top level olympic super heavies, (chermerkin comes to mind) that could jerk around 600 form the rack, but not be able to clean it in competition.
i think i have a weak clean, especially when you consider my sqaut and deadlift numbers. i know of people with a lot weaker squat and pull numbers than myself that clean quite a bit more.
technique i am sure plays a part, as well as perhaps i am just not explosive in the top part of the lift where i need to be(the second pull) relative to my speed at the bottom portion.
to sum up, i think i probably have a pretty poor clean, thus i can jerk more than my clean. i do not think my jerk is all that good.
I,too, believe my clean is weak compared to my other lifts/abilities. My biggest problem with it is the rack. I have lost so much flexibility in my shoulder girdle that I can not rack the bar properly. My elbows, instead of being out in front, end up beneath the bar. When the weight gets heavy, my form deteriorates even more because my arms have trouble supporting the weight without help from the bar resting on my delts, collarbones, and sternum. So yes, I can jerk much more than I can clean at this stage in my life. I also feel, that I should be able to jerk more than I do, but in real life, I can’t…it exists only in my mind and tortures me from time-to-time. My ego is something else!!!Saying I should, but in reality not the most realistic. But, it pushes me to TRY.
i’m no expert, but i’d venture a guess that anything that can be done to improve your shoulder health is likely a good idea … i’ve noticed that as i get older, these problems don’t tend to float away … often times people make big gains on the big lifts by addressing the seemingly little things
seen this? danjohn.org
Dan
that was very interesting dan! thanks for posting.
seems i am about where i should be except a bit behind on the clean(no surprise).
i am sort of guessing though as my front squat and back squat and power snatch totals are a little “off the chart”.
anyhoo, here was today.
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drom circuit
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jsplit jerks form the rack. 50kgx3, 70kgx2, 80kgx2, 85kgx2, 90kgx2, 95kgx2, 100kgx2, 105kgx2, 110kgx2, 115kgx2, 120kgx1, 130kgx1, 140kgxmiss, 140kgxmiss, 120kg 2x1.
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snatch pulls, worked up to 150kgx2
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back sqaut with 100lbs of chain worked up to 170kgx2 RAW.
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dips and chins supersetted to failure 3sets.
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heavy abds and back extensions.
soaked!
did a real crossfit workout today, sort of:
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drom circuit
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front squat/weighted pushups with feet inclined 10-7-4 reps as fast as possible, fronstsquats went:225, 275, 315
push-ups: 45lb plate, 45 and 10lb plates, 45 and 25lb plates -
barbell split squats/chest suported rows 10-7-4 as fast as possible, weights on the split squats were 95, 115, 135, rows: who cares.
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dumbell tricept extensions/hammer curls/abds 3 sets 10 as fast as possible circuit style.
felt good, heart really pumping. lots and lots of sweat. bw=232lbs