Throwing Heavy Stuff Far

Training Over 35 Lifter
121

[quote]mday wrote:
Skid is funny even when he isn’t trying…

Carl, your work and your log are just damn impressive. I’ve always been amazed at the raw athletic power that OL possess. Add in the throwing and you have a powerful combination.

I will never be coordinated enough to do a lot of OL but I like to combine the powerlifting style with some more traditional athletic training (jumps, sprints, relay work). I think this is why I like DeFranco’s stuff so much.

thanks for all the videos, they almost make me tempted to try olympic lifting sometime…ALMOST[/quote]

Don’t do it. You’ll just become athletic…and who knows where THAT would lead?

122

[quote]Carl Darby wrote:
1Geech wrote:
The 2008 meet is at the facility where I train when I am in the States. (I myself am not an o-lifter.) Great focus on your lifts, Carl, all business.

Are you talking about the American Masters in Savannah? I’ve never been there, but many meets are held there.

10/21
Cleans: 62.5/3, 75/3, 87.5/3, 94/3, 102/3, 110/3
Jerks: 62.5/3, 75/3, 87.5/3, 94/3, 102/3, 110/3
Front Squats: 81/5, 95/5, 108/5, 111/5, 114/5
Press: 48/5, 56/5, 65/5, 67/5, 68/5
Clean Dead Lifts: (125/5)3
Bent Rows: (80/3)3
Time: 75 min

Front squats felt harder than they should have, have to wait till Friday to see how I feel before deciding what to attempt. 68 in the press was not too bad, will try 70 Friday. The 110 cleans and 110 jerks were both easy. 110 C&J attempt Friday.[/quote]

Yes, that’s it.

That was a long session for you.

123

Carl, been looking for this since back when you mentioned him before. Finally scanned the old picture. John Powell, 1st US Sports Festival, USAF Academy, Colorado Springs, think it was 1979. He beat out Oerter who was trying for a comeback. Right before Pres Carter canx us out of the 80 Olympics. Love the safety precaution they use to take.

124

[quote]hel320 wrote:
Carl, been looking for this since back when you mentioned him before. Finally scanned the old picture. John Powell, 1st US Sports Festival, USAF Academy, Colorado Springs, think it was 1979.

He beat out Oerter who was trying for a comeback. Right before Pres Carter canx us out of the 80 Olympics. Love the safety precaution they use to take.

[/quote]

And look how wide the sector is. He looks pretty much the same now, just his hair is a bit gray. Thanks for the picture.

125

[quote]1Geech wrote:
Carl Darby wrote:
1Geech wrote:
The 2008 meet is at the facility where I train when I am in the States. (I myself am not an o-lifter.) Great focus on your lifts, Carl, all business.

Are you talking about the American Masters in Savannah? I’ve never been there, but many meets are held there.

10/21
Cleans: 62.5/3, 75/3, 87.5/3, 94/3, 102/3, 110/3
Jerks: 62.5/3, 75/3, 87.5/3, 94/3, 102/3, 110/3
Front Squats: 81/5, 95/5, 108/5, 111/5, 114/5
Press: 48/5, 56/5, 65/5, 67/5, 68/5
Clean Dead Lifts: (125/5)3
Bent Rows: (80/3)3
Time: 75 min

Front squats felt harder than they should have, have to wait till Friday to see how I feel before deciding what to attempt. 68 in the press was not too bad, will try 70 Friday. The 110 cleans and 110 jerks were both easy. 110 C&J attempt Friday.

Yes, that’s it.

That was a long session for you.
[/quote]

I’ve never been there before, but if I start competing more frequently, I’m bound to end up there soonor or later.

That’s fortunately about as long as my sessions get. Two workouts every 4 weeks tend to be that long.

126

[quote]mday wrote:
Skid is funny even when he isn’t trying…

Carl, your work and your log are just damn impressive. I’ve always been amazed at the raw athletic power that OL possess. Add in the throwing and you have a powerful combination.

I will never be coordinated enough to do a lot of OL but I like to combine the powerlifting style with some more traditional athletic training (jumps, sprints, relay work). I think this is why I like DeFranco’s stuff so much.

thanks for all the videos, they almost make me tempted to try olympic lifting sometime…ALMOST[/quote]

Maybe this will tip the balance if more videos won’t. Imagine dropping a max clean and jerk from about a mile and a half up in the air. How tall are you? That would be fun enough to make it all worthwhile.

127

[quote]skidmark wrote:
mday wrote:
Skid is funny even when he isn’t trying…

Carl, your work and your log are just damn impressive. I’ve always been amazed at the raw athletic power that OL possess. Add in the throwing and you have a powerful combination.

I will never be coordinated enough to do a lot of OL but I like to combine the powerlifting style with some more traditional athletic training (jumps, sprints, relay work). I think this is why I like DeFranco’s stuff so much.

thanks for all the videos, they almost make me tempted to try olympic lifting sometime…ALMOST

Don’t do it. You’ll just become athletic…and who knows where THAT would lead?[/quote]

I know, I know…dancing, right?

128

10/23

Snatch: 52.5/3, 63/3, 74/3, 82/3, 90/3, 97.5/3 the last rep was hard!
Squats: 84/5, 98/5, 112/5, 118/5, 125/5 kept good form, but barely got the last rep.
Bench: 60/5, 70/5, 80/5, 85/5, 90/5 relatively easy
Snatch dead lifts: (105/5)3
Pullups: ((BW + 2.5)/4)3
Time: 59 min

Right on target with the rep maxes so far. One more day to go and then I can relax a little.

129

The 97.5 snatches from today.

130

[quote]Carl Darby wrote:
skidmark wrote:
mday wrote:
Skid is funny even when he isn’t trying…

Carl, your work and your log are just damn impressive. I’ve always been amazed at the raw athletic power that OL possess. Add in the throwing and you have a powerful combination.

I will never be coordinated enough to do a lot of OL but I like to combine the powerlifting style with some more traditional athletic training (jumps, sprints, relay work). I think this is why I like DeFranco’s stuff so much.

thanks for all the videos, they almost make me tempted to try olympic lifting sometime…ALMOST

Don’t do it. You’ll just become athletic…and who knows where THAT would lead?

I know, I know…dancing, right?[/quote]

I knew I could get you to admit it - Sinner!

131

Well you found me out. But my sins are absolved every time I finish a hammer throw on balance. I don’t think I could feel that close to heaven with a large load of dancing induced sin weighing me down.

Actually, I can’t dance worth a darn. Maybe that has something to do with my timing issues.

132

[quote]Carl Darby wrote:
Maybe this will tip the balance if more videos won’t. Imagine dropping a max clean and jerk from about a mile and a half up in the air. How tall are you? That would be fun enough to make it all worthwhile.[/quote]

I’ve never done a clean and jerk, but I do get some funny looks when I do standing BB military presses. Luckily our gym has a ten-foot ceiling so it would be possible.

133

Well, it just about did me in. The fatigue from this week’s high intensity got to me today. I got all the reps I planned on, but clean and jerks were a bit sloppy, it took me a long time to finish the workout, and I’m pretty sure I died somewhere during the fifth front squat at 120. I’m sure glad next week is easier.

10/24
Clean and Jerk: 62.5/3, 75/3, 87.5/3, 94/3, 102/3, 110/3
Front Squats: 81/5, 95/5, 108/5, 114/5, 120/5
Press: 50/5, 57.5/5, 65/5, 67.5/5, 70/5
Clean High Pulls: (112.5/5)3
Bent Rows: (80/4)3
Time: 85 min

134

The 110 C&J, inadvertent power clean on the first, second was ok, third, the recovery was rushed, pushed the weight a bit forward.

135

Threw shot, discus, and hammer yesterday. I didn’t throw particularly hard or far. I didn’t think much about technique. I just threw for the fun of throwing. Kept going until getting everything back to the truck seemed a major chore. Went home and slept.

136

The first 4 week mini cycle is done. So far things look encouraging. A minimum of 5kg improvement (since last time I tested in June) in all rep maxes for the 6 lifts I test. No persistent aches or pains. Generally feel enthusiastic about each workout.

Video taping the lifts has pointed out some technique flaws, but there are still 5 months to work on those. Keep the back angle more constant during the first pull, keep the shoulders more forward transitioning to the second pull, keep the bar closer during the second pull. Not so much a technique flaw, but something I need more practice on is catching the bar when it is not pulled so high. I don’t like the idea of cutting the pull short to achieve this. Maybe deliberately slowing down the first pull on the lighter weights will help.

137

[quote]Carl Darby wrote:
The 110 … inadvertent power clean …[/quote]

I would like to say this happens to me all the time, but I can’t yet. Looking good, Carl.

138

Thanks. Its my blessing (or curse) to either be able to lift a weight easily or not at all, with very little in between.

139

Yesterday, all the teachers from my school went down to Las Vegas for some self defense training and a gang awareness presentation. Makes sense being that 75% of our young hoodlums are gang bangers. Anayway, being away from the weight room, the rest day for this week became Monday.

New mini cycle, reps are 2 for o-lifts, 3 for assistance exercises. Percentages work up to 75% this week.

10/28
Snatch: 52.5/2, 63/2, 74/2, (80/2)3
Squat: (105/3)3
Bench: (75/3)3
Snatch High Pull: (90/3)3
Pullups: (BW+2.5)/4)3
Time: 32 min

I tried the slow 1st pull thing today and couldn’t get the hang of it. I might have to resort to hang snatches and hang cleans to get the “catching the bar low” practice.

140

32 minutes for all this work? You must have been running between exercises.