NewWorldMan's New Training Log for Pittsburgh Open (1/29/11)

[NewWorldMan]

So, after 8 months of training as a 'weightlifter' and getting my feet wet at the Keystone Games in July it is now time to set my sights on 2011.

I completed Dr. Hartman's 8 Week Meet Prep. program and ended up testing in the club rather than a meet (such is life for a soon to be 40 year old with 4 children).

Dr. Hartman has been very kind to follow my log and correspond with input and suggestions.

I have 12 weeks until my next meet. In consultation with the good doctor, I am planning on focusing on doubles in the 80-90% range (I believe Glenn likes repeated efforts in this range as well.)

I will do this 2x/week and use my middle of the week workout to squat, snatch grip push press, and do additional rack jerks - I usually warm up my squats with light snatches/overhead squats. This will address my strength and assistance work.

It's been determined that I need to get stronger in the catch position for my snatch - hence the overhead squats (focus on bottom) and the snatch grip pp.

As well, my jerk is lagging behind my clean. MY dip & drive is coming along, it's the consistency of the footwork: I seem to be shallow and my feet are landing before my arms are locking out - hence the additional rack jerk work on day two - I am open to suggestions as to rep/set/weight schemes for this.

Tonight:
Snatch and Clean and jerk:
warm up to - 2(80/2 85/2 90/2 90/2) - not sure how heavy I've done doubles so this will be new territory.
I promise to do real doubles (not take my hands off the bar between reps) and not do the drop the bar ,walk around, take a leek, etc. that some people claim as doubles

Kevin

[Christine Petty]

Woo! New log!

[NewWorldMan]

Tuesday at the club -
Snatch :
bar work
40/2
50/2
57.5/1
then the work begins:
65(80%)/2
69/1+x ( I guess I just learned what it is to do a heavy double)
73/1+x (missed the 2nd out front)
73/2 (got 'em both - now I know what a good set of doubles requires!)
repeat:
65/2
69/2
73/2
73/x+1
5 minute break
then
CLEAN & JERK:
bar work
60/2+2
70/1+1
now the work begins:
80/2+2
85/2+2
90/2+2 (Coach Rege worked w/me to reset my feet narrower for my jerk and he noted that doubles might not be a great idea for the jerk as it's an explosive movement and when you are tired grinding it out slow is not the best way to train to be crisp. He suggested singles OTM on c&j if I wanted a conditioning effect - seems I've heard Glenn suggest this protocol as well.)
80/1
85/1
90/1,1,1,1,1 (trying to adjust the footwork on the jerk).

I believe I will stick with the doubles for the snatch and try to increase the volume on the 90% clean and jerk singles each session for this cycle. Of course, I am always open to ideas on how to program.

I also saw Rege perform his 'secret' lift to help his snatch - I would tell you what it is but it is a secret (hint - it's basically barbell complex - but I thought I would tease anyone who read my log!)

[Michael Hartman]

I promise to do real doubles (not take my hands off the bar between reps) and not do the drop the bar ,walk around, take a leek, etc. that some people claim as doubles

Don't worry too much about keeping your hands on the bar (unless you are not allowed to drop the weight). For doubles, I prefer a style where the lifter performs the lift, returns the bar to the platform, stands up and takes a breath, and then re-grips and performs the second lift. Less than 10-seconds between the 1st and 2nd rep while trying to make each lift identical.

Good work on the lifts at 73. Multiple doubles at 73 suggests that bigger weights are approaching soon.

[NewWorldMan]

Thanks for the input Michael!

By chance, do you have an opinion on using doubles for the clean and jerk? Coach Regis Becker noted Tuesday night that if there's too much fatigue (and not enough recovery) the jerk won't be quick and powerful. I am not trying to set coaches up to contradict each other or vacillate between two opinions - just genuinely wanting to learn and get better.


Thursday:

SNATCH:
bar work
95(lbs)/2
115/2
135/2
135/1+3ohs
SQUAT:
232/2
272/2
302/2
322/2 for 3 sets
SNATCH GRIP PUSH PRESS:
bar/5
95/5
115/5 for 3 sets (I expect these to go up once I get used to doing them - I hope!)
CLEAN & JERK:
145(lbs)/5 x2 (kinda for conditioning and extra calorie burning)

rest and looking forward to Saturday AM at the club (we just had a guy hit a 227.5 back squat - can only find the still photo - http://www.facebook.com/photo.php?fb...7232.552975286)

[Michael Hartman]

I definitely agree with Coach Becker that the second rep of the double may be worthless if fatigue is too great to make a solid lift. However, I also believe you have to have times in your training where you force your body to push past the fatigue and make good lifts even when recovery is not optimal. ~12-weeks out, may be the right time to push through it. The body is pretty remarkable in its ability to adapt and progress. Maybe taking a little extra time between sets or dropping the % in the C&J for the first few weeks is another option?

That said, working with a trained coach may be the most important variable for success in any sport, but especially weightlifting. His eye (and ability to make changes on the fly), is always better than any written plan.

My advice, use the program as a guide, but if Coach Becker offers some input, listen to him.

[NewWorldMan]

Originally Posted by Michael Hartman

For doubles, I prefer a style where the lifter performs the lift, returns the bar to the platform, stands up and takes a breath, and then re-grips and performs the second lift. Less than 10-seconds between the 1st and 2nd rep while trying to make each lift identical.

Originally Posted by Michael Hartman

... I also believe you have to have times in your training where you force your body to push past the fatigue and make good lifts even when recovery is not optimal. ~12-weeks out, may be the right time to push through it. The body is pretty remarkable in its ability to adapt and progress. Maybe taking a little extra time between sets or dropping the % in the C&J for the first few weeks is another option?

That said, working with a trained coach may be the most important variable for success in any sport, but especially weightlifting. His eye (and ability to make changes on the fly), is always better than any written plan.

My advice, use the program as a guide, but if Coach Becker offers some input, listen to him.

Thanks for clarify the approach for doubles (I will certainly use this style for c&j).

I am glad you were able to confirm my thinking regarding 'pushing' myself but under the watchful eye of an experienced coach! That is the one thing I fear when I train alone - practicing something WRONG and not knowing it. For now I plan to do my 'doubles' days at the club with access to other lifters/coaches. My 'light technique/heavy strength day' will be on my own.

[NewWorldMan]

Was planning on lifting at the club but alas some wanted to buy my old truck (1986 F-150 w/inline 300 engine!). Hung around and ended up w/no buyer.

Decided to lift at the school district gym - albeit late- they do let me stay over if the doors are closed and the music is off - neither is a problem for me.

Day two of week one's doubles - 6 cleans into workout the Mrs. called and yanked me (the short story: 21 month old son broke grandparent's glass - wife needed someone (me) to watch junior while she cleaned up and fretted over her mother's broken glass).

SNATCH:
bar work
95(lbs)/2
115/2
135/2
work sets:
145/2
155/1+x(good pull and catch - missed standing up - a first@this weight)
160/1+x
160/1+x
145/2
155/x+1
160/2
160/1+x
more misses than Tuesday (but these aren't genuine Oly bars and plates and it IS Saturday morning)

CLEAN & JERK:
bar work
115/1
135/1
155/1
175/2
185/2
195/1+x
195/2
didn't get to do 175/2 185/2 195/2x2 - wife called and saved me

Thinking next week will be Mon/Wed./Saturday -( I have work that will go all day/night Thursday into Friday -so planning ahead - more volume on Monday!)

[NewWorldMan]

Was planning on lifting Mon./Wed. this week (Thurs. is a work night) but found out no coach at the club tomorrow. So, halftime of the Steelers' game I decided to throw the barbell around a little. I don't have an Olympic bar at home, just a 6' long by 1" diameter with cast iron plates (solid bar - NO spin at all):

1st Complex: hang clean, push press, front squat:
first set = warm ups (37lbs)/5
work sets = 3(137/3)
2nd Complex: snatch pull, RDL:
work sets = 3(187/3+3)
did 25 push ups and 10 lunges

Also did a 3 mile walk with 7 easy 100m jogs earlier in the evening ( had to get out of the house - was eating way too much lounging around the house!)

2nd week of doubles starts Tuesday - bring on the extra volume

[NewWorldMan]

Volume up for week 2 of doubles...
SNATCH:
bar work
40/2
50/2
57.5/1
first wave:
65/2
70/2
73.5/2,2,x+1
second wave:
65/2
70/1+x,2
73.5/1+x,2,xx
15 minute break
then
CLEAN & JERK:
bar work
60/1+2
70/1+2
first wave:
80/2
85/2
90/2,2,2 (took some real effort on the 2nd jerks - but coach said they all looked good).
second wave:
80/2
85/2
85/1+1
90/1,1,1,1,1,1 (switched to 'on-the-minute' for the second wave)

One of the club coaches noted my second reps on the snatch looked faster than the firsts.
The jerks are good and crisp - starting to get some confidence w/dip and footwork.
Did notice a little left elbow tenderness - I did ice it and my left knee when I went home. We'll see how my elbow holds up to the volume (one more week then a deload).