Last set of cleans from yesterday.
I do like your vids Carl. I’m so envious!
11/6
Snatch: 52.5/2, 63/2, 74/2, 85/2, (90/2)6
Squats: 90/3, 105/3, (120/3)6
Bench: 65/3, 75/3, (85/3)6
Snatch Dead Lift: (105/5)3
Pullups: BW/5, (BW+5/4), (BW+10)/1
Time 62 min
Was feeling entirely too refreshed coming into today’s session, so I added a couple sets to some of the lifts.
Fourth set of snatches yesterday. I was pulling as hard as possible and the weight was looping out in front more than usual.
Set number 6. Starting to wear out.
11/7
Clean and Jerk: 62.5/2, 75/2, 87.5/2, 100/2, (106/2)4
Front Squats: 90/3, 102.5/3, (115/3)4
Presses: 52/3, 60/3, (68/3)4
Clean Dead Lifts: (120/3)4
Bent Rows: (77.5/6)3
Time: 65 min
With the extra sets yesterday, the volume worked out about right. I was starting to slow down, but not too much today. Technique got a little sloppy this week, Only the last set of cleans today were acceptable.
I’ve been watching your videos carl and I always wonder how your shoulders/elbows feel after all the work that you do?
The OL look to put a lot of stress on the joints.
[quote]mday wrote:
I’ve been watching your videos carl and I always wonder how your shoulders/elbows feel after all the work that you do?
The OL look to put a lot of stress on the joints.
[/quote]
My joints fortunately are feeling fine. My deltoids are feeling a bit overtrained from all the pressing and throwing, so I’m keeping a close eye on them, and after one of the high volume squat workouts, my patellar tendons have a little pain which goes away by the next workout, so I’m not too worried about them. The olympic lifts are not as hard on your body as they appear.
Light week, few sets and weights only up to 70%.
11/10
Snatch: 52.5/2, 63/2, (74/2)2
Squats: (98/3)2
Bench: (70/3)2
Snatch High Pulls: (90/3)2
Pullups: (BW/5)2
Time: ~20 min. They took out the clock I use to time these things.
Left shoulder is fine, right shoulder still a problem. Going to have to back off on throwing shot till this gets better.
I sent you a PM Sunday asking how you seem to do it. I’m 35 and can’t seem to find a happy medium where I can make progress and not get extremely sore in the process. I lift in the 77 kg and best lifts are 90 kg snatch and 115 kg clean and jerk. I would be interested in picking your brain on programming for older lifters.
Thanks,
[quote]olylifter106 wrote:
I sent you a PM Sunday asking how you seem to do it. I’m 35 and can’t seem to find a happy medium where I can make progress and not get extremely sore in the process. I lift in the 77 kg and best lifts are 90 kg snatch and 115 kg clean and jerk. I would be interested in picking your brain on programming for older lifters.
Thanks, [/quote]
Sorry I’m slow getting back to you. A friend of my son is visiting from Texas, so we’ve been a bit busy. Short answer on how I do it–I sleep a lot. Minimum of 8 hours a night and usually 30 min-1 hour nap after work. I eat good most of the time during the week, on weekends I tend to screw this aspect up. The program I’m using beats me up pretty bad only 1 week out of 4, with the following week extremely light and easy for recovery.
90 and 115 are pretty decent lifts, but of course its never enough, is it? What is your training and recovery like now?
In honor of those who make it possible, I went out and threw yesterday. I sadly left the shot behind. 60 hammer throws. My calves were starting to cramp towards the end. Here’s to you hel.
11/12
Cleans: 62.5/2, 75/2, (87.5/2)2
Jerks: 62.5/2, 75/2, (87.5/2)2
Front Squats: (95/3)2
Presses: (56/3)2
Clean Dead Lifts: (112.5/5)3
Bent Rows: (70/8)2
Time: ~30 min (45 min to dress, walk to the gym, warm up, lift, walk back from the gym, dress)
Felt like I did something silly yesterday, like throw hammer 60 times. Back was tired, lifts were sluggish.
11/13
Snatch: 52.5/2, 63/2, (74/2)2
Squats: (98/3)2
Bench: (70/3)2
Snatch Dead Lifts: (95/5)3
Pullups: (BW/6)2 I’m going to try to get 10 before I turn 52 in January. Its been at least 15 years since I’ve done that many. Competing against my dad. He got 6, I got 12. He was over 60 at the time.
Time: ~22 min
Starting to feel the pop on these again. Almost recovered from last week. Shoulder a little better.
Was reading about ol technique last night and heard the description “shoulders raise at the same rate as the hips”. This turns out for me a much better way of thinking about the back position during the first pull than what I have been doing, “chest high”. I wish I had a video to see if they looked as good as they felt.
11/14
Clean and Jerk: 62.5/2, 75/2, (87.5/2)2
Front Squats: (95/3)2
Presses: (56/3)2
Clean High Pulls: (100/3)2
Bent Rows: (72.5/8)2
Time: 23 min
Last easy workout. Next week I go for 2 or 3 rep maxes. Shooting for 102.5-105/2 snatch, 120/2 C&J, 137.5/3 squat, 132.5/3 front squat, 95-97.5/3 bench, and 77.5/3 press.
Threw today, left the shot behind again. 31 throws with the hammer and a new practice pr 49.88m
Carl, did you qualify to go to the Senior Games in San Fran in 2009? If so, going? Great throws.
Hel, I’m not sure if I qualified or not. It seems there was some paperwork I would have had to fill out that I neglected, still being in the pre wife working poverty mode at the time. Up until this fall, if it wasn’t nearby, I couldn’t go.
11/17
Snatch: 52.5/2, 63/2, 74/2, 85/2, 90/2, (95/2)2, 100/2, 102.5/0
Squat: 100/3, 112.5/3, 126/3, 130/3, 132.5/3
Bench: 70/3, 80/3, 90/3, 92.5/3, 95/3
Snatch High Pulls: (105/3)3
Pullups: ((BW+5)/4)3
Strange day today. 2 prs (snatch, bench), tied squat pr, but all the same, was slow and weak compared to two and four weeks ago. Missed some snatches for the first time this cycle. Doing hammer Sunday instead of my usual Saturday? No school today throwing off the usual routine? Who knows why. Hope its back to normal tomorrow.
The 100x2 snatches.