Monday, December 28, 2009

I was going to wait until the New Year to start posting here, but decided to jump the gun.  Just trying to get back into hard, heavy, and consistent training recently.

A fairly short holiday workout today.

Front Squats (100% raw, ATG, in kg) - 60x5x2, 80x5, 100x3, 120x3, 130x3, 140x3x5

3 sets of "Jacks" (V-sits) to polish off the abs.

That's it!

Wednesday, December 30

Continuous Clean-Grip High Pulls (up to mid-chest, no reset at bottom, in kg) - 60x5, 70x5, 80x5, 90x5, 100x4x5 (5 sets of 4 reps)

Snatch-Grip Deadlifts off 4" podium (+ very controlled eccentric, in kg) - 100x5, 110x4, 120x4x4

Seated Box Jumps - 36.5"x1x10 (into half-squat)

3 sets of Jacks for the abs (just started doing these again after a long time of not bothering)

Sunday, January 3, 2010

Front Squats (100% raw, ATG, in kg) - 60x5, 80x3, 100x3, 120x3, 140x3, 150x3, 155x2x3 (3 sets of 2 reps)

Seated Box Jumps - 36.5"x1x3, 42.5"x1x12 (full squat landing into static standing recovery)

3 sets of twisting Jacks to failure.

No dynamic pulls today as my right shoulder is bothering me again.

Pingleton wrote: Seated Box Jumps - 36.5"x1x3, 42.5"x1x12 (full squat landing into static standing recovery)

Impressive.

Tuesday, January 5

RDLs (down to mid-shin, with straps, in kg) - 60x6, 80x6, 100x6, 120x6, 140x6, 150x6

Enough for today, as this is the first time I have done these in a long time.  Felt good, but my hammies probably won't tomorrow.

Seated Box Jumps (all landing in half-squat) - 36.5"x1x3 - legs felt dead so I decided to experiment instead of proceeding to a higher box.

Seated Box Jumps with Barbell (all landing in quarter squat) - 20#x18"x3, 20#x24"x5, 30#x24"x3, 40#x24#x3, 50#x24"x3, 60#x24"x6

This is really the first time I have ever done these.  I like them a lot, and believe they are very sports specific.  They are sort of a cross between a regular box jump, a jumping good-morning, a speed box squat, and a jerk behind the neck.  I am looking forward to doing them again when I am a bit stronger and have fresh legs and seeing how far I can safely push the weight.  These were all well within my limits, even today.

Anyone considering trying these, especially those who have done quite a few unweighted box jumps, should understand that not being able to move your arms at all significantly changes the movement.  You need to start with a  broomstick or something and a short box just to get the movement down and then progress gradually.  Even with a weight on your back, the impact forces are still quite minimal.  For maximum transfer to the throws, sit on a box that puts your thighs an inch or three above parallel and try to land in a half squat or higher. DO NOT MISS or you will almost certainly hurt yourself!

Pingleton wrote:  DO NOT MISS or you will almost certainly hurt yourself!

People keep up all this box jumping and we are definitely going to need a tore up shins thread with pics.  OWW!

With box jumps, one needs to follow the advice of Yoda: 

“Do or do not... there is no try.”

Seriously, just do what you are confident you can do.  I have missed very few jumps in my life and not a single one in years (as I am relatively old and cautious now).

Frankly, for a thrower, I am not sure what the advantage is of jumping on a 42" box and landing in a full squat over jumping on a 36" box and landing in a quarter squat (other than it looks more impressive and feels more athletic).  It is really all about how far you can displace your center of gravity.  No one should ever miss a jump they can land in a quarter squat or even a half squat.

Peter is smart

buffy- I have some really cool "gouge your way down the box edge" scars on my shins.

Peter - I've been limited to a 24" box , so I've been trying to do a little skip to a double foot fast plant  and pop and land on the box with straight legs. I used to get up on tall boxes almost in a full squat. Feels about the same w.out the risk of wiping out.

At UT , they have some old heavy wooden various height burnt orange boxes that our athletes have been jumping on since 1975. My kid and I went last year and jumped together. Cool. 

Tony, mats are good idea if you really want to push the height of your jumps.  And don't worry about stealing ideas, as it is very rare to find anything totally original in the world of strength training anymore.

Check out these videos if you enjoy box jumps.  They feature a fellow Canadian who is a member of the Canada 3 bobsled team.  A respectably strong and extremely explosive athlete.

http://www.youtube.com/profile?user=knobbers22#p/u/26/HxTxN89xwDk - http://www.youtube.com/profile?user=knobbers22#p/u/26/HxTxN8 9xwDk

http://www.youtube.com/profile?user=knobbers22#p/u/1/xrffedkh_nc - http://www.youtube.com/profile?user=knobbers22#p/u/1/xrffedk h_nc

Friday, January 8

As predicted, first time doing RDLs in a long while last workout resulted in very sore hamstrings.  Glutes and back were fine.

I am pushing my lower-body recovery a bit these days because I have an irritated shoulder and just want to rest it for a bit.

Front Squats (100% raw, ATG, in kg) - 60x5x2, 80x3x2, 100x3, 120x3, 130x3x5 (these were harder than usual - legs dead)

Weighted Seated Box Jumps (using 5'/30# Oly bar, landing in quarter squat or higher) - 30#x18"x3, 50#x18"x3, 50#x24#x2, 60#x24"x2, 70#x24"x5, 80#x24"x2, 90x24"x1, 100#x24"x9 (or rather 3x3 rest pause style)

Felt good, but I did not want to push it any further given dead legs etc.  With just a bit of improvement together with fresh legs I believe I could safely do 120# to 130#.  However, I actually think limiting oneself to an 18" box and using a bit more weight might be even better.  Also, as this is rather more than a "leg reviver" it might be better placed before squats as opposed to after.

Again, one MUST be absolutely confident one can make any jump one attempts on this movement, as one would be extremely lucky to escape with just a pair of skinned shins if one missed (hence the otherwise excessive number of "warmup" sets).  However, this has the benefit of ensuring you are absolutely focused on every rep.  Using more than one mat one top of the box would not provide a stable landing surface given the weight involved.

3 sets of twisting Jacks to finish.

Monday, January 11

Seated Box Jumps (to 18" box, landing in quarter squat or higher, with weighted barbell, in lbs.) - 30x3, 50x2, 80x2, 100x2, 110x2, 120x2, 130x2, 140x3x3 (rest-pause style)

These felt good but, not surprisingly, feel quite different than unweighted jumps onto a high box - more like extremely dynamic lifting than pure jumping.  Soon I am going to try jumping off a 6" box and up onto an 18" box, which should be very throwing-specific.

Snatch-Grip Deadlifts (from floor, with straps, in kg) - 100x3, 120x3, 140x3x5

 Went back and had to re-read...at first I thought I had read you were doing that with 140lb DUMBBELLS...

I was about to quit Highland Games.

Thursday, January 11

Seated Box Jumps (to 18" box, landing in quarter squat or higher, with weighted barbell, in lbs.) - 40x3, 60x3, 80x3, 100x3, 120x3x6 (rest pause style)

Feeling rather tired and not explosive today, so I did not push the weight and did more volume.  After this, I did not feel like doing front squats, so I decided to include a lift I haven't done in a long time but will be including fairly regularly from now on:

Good Mornings (bent legs, torso down to just above parallel, in kg) - 40x8, 60x8, 80x6, 100x6x3

3 sets of twisting Jacks, just because

Monday, January 18

Seated Box Jumps (holding dumbbells, in lbs./dumbbell) - 18"xbwx1x2, 18"x30#x1x2, 18"x40#x1x2, 18"x45#x1x2, 18"x60#x1x2, 18"x62.5#x1x5, 20"x62.5#x1x2, 22"x62.5#x1x2 (all these were landed in a very shallow squat to a static finish), 24"x62.5#x1x6 (landed in a quarter squat to a static finish)

Front Squats (100% raw, ATG, in kg) - 60x3, 80x3, 100x3, 120x3, 140x3, 150x3 (last set was full depth but hard, obviously due to too many box jumps)

2 sets of twisting Jacks to finish

Shoulder is feeling much better (although I haven't tested it at all) so I should be able to start doing cleans, snatches, and dumbbell incline presses etc. again very soon.

I hope to start videoing some of this stuff in the next month or so, and certainly once March arrives.  My goals include a full, raw Front Squat of 175kg/385#, a 140kg/308# Power Clean, a 105-110kg Hip Snatch, a 55'/16.76m overhead toss with a 16# shot,  and a Standing Long Jump of at least 3.00m/9'10", all by the end of May.  If I reach these goals, my standing WOB performances should be very competitive in 2010 (in Masters competitions at least) based on previous experience.

Wednesday, January 20, 2010

Hang Cleans (minimal dip at catch, with reset, in kg) - 60x5, 70x5, 80x4, 100x4, 110x3, 120x1, 125x1 (felt right shoulder just a bit at the catch, but still no go for incline presses)

Seated Box Jumps - 36.5"x1x3, 38"x1x3, 40"x1x3, 42"x1x12 (full squat landing into static standing recovery - no problem, felt great)

Warm-up and warm-down are very schedule dependant.  Ideally, I would/do start with some foam rolling (very highly recommended) then proceed to a few dynamic mobility movements (this is often shortened if I have time constraints, but it is important).  A cool down would ideally consist of lots of slow, static stretching, which is very important but in the past has very often been largely skipped or done for a rather short period of time due to time constraints etc.  I am trying to make sure I do this more regularly and extensively.  I have been very flexible at various points in my life (from consistent stretching etc.) and not very flexible, and there is no doubt that one feels much better (more athletic, faster, less prone to injury, and obviously better ROM and mobility) when one is flexible.

I am not throwing much at the moment, other than some overheads with a shot and some WOB practice, for a variety of reasons, one of which is that I live in a part of Canada that is rather cold and snowy during the winter (much like Boston or Chicago).  I probably will not really start throwing much until April or May, which is not ideal at all but is the way it is right now.  That is one reason I try to do a lot of jumping, overheads, etc., for while this work does not help with my throwing technique it does keep my speed and explosiveness up.

Sunday, January 24

Front Squats (100% raw, ATG, in kg, controlled eccentric) - 60x3, 80x3, 100x3, 110x3, 120x3, 130x3x5

Seated Box Jumps (30-45 seconds between jumps)- 24"x1x2, 36"x1x10

I use weight x reps x sets.  I prefer to keep the reps low on full front squats.  And, as noted, that's in kg, so 286 lbs.  Not very heavy, but it catches up with you after a few sets, especially when you really control the eccentric.

Wednesday, January 27

Hang Cleans (minimal dip at catch, with reset, in kg) - 60x5, 70x5, 80x3, 90x3, 100x3, 110x3, 120x2, 125x1x3

Snatch-Grip Deadlift (in kg, collar to collar) - 125x3, 140x3, 150x3, 160x1, 140x5

Squat Snatch from knees (with dowel) x1x12

Seated Box Jumps - 36.5"x1x2, 40"x1x6, 42"x1x12 (full squat landing into static standing recovery - no problem, felt great)

Sunday, January 31

Power Cleans (minimal dip at catch, with reset, in kg) - 60x5, 70x3, 80x3, 90x3, 100x3, 110x3x5

Snatch-Grip Deadlift from 4" podium (collar to collar grip, in kg) - 110x5, 120x5x4 (should have done front squats today, but I just did not feel like it)

Seated Box Jumps - 36"x1x12 (just to reactivate the legs)

Generally speaking, faster to slower is correct, and if I were trying to maximize my performance on the box jumps I would obviously do them before squats etc.  You will notice I always do my explosive lifts before my slow lifts.

The short answer of why I do something very explosive AFTER heavy leg training (generally some kind of jump, heaving a medicine ball or shot, or possibly some sprint accelerations) is because that is what my old coach had us do.  He was/is a National Throws Coach, has a Ph.D in Sports Science, was best friends with a former Olympic Champion in the shot put, and was/is on a first name basis with many of the top throws coaches in the world.  FWIW, Charles Poliquin recommends the same thing. 

In very simplistic terms, this is done to "reactivate" the legs after heavy lifting, and helps to facilitate the transfer of heavy lifting into athletic performance.  Depending on my training set up, I will often super set squats and jumps for this reason.  I know Mike Stulce would often superset squats and standing long jumps. 

Again, if I were trying to maximize my performance on any explosive movement I would do it right after a good warmup, and none of the jumps done after lifting should be considered PR level.  If I were also lifting during that training session, I might follow the heavy lifting with a few more jumps or throws or whatever, just to work that slow, wooden feeling out of my legs.

I am not sure what you are asking about the box jumps.  Check out Greg Hadley's training log videos or see the links below.

http://www.youtube.com/watch?v=46veN24X6bk - http://www.youtube.com/watch?v=46veN24X6bk

http://www.youtube.com/watch?v=4bN6JzyDrU0 - http://www.youtube.com/watch?v=4bN6JzyDrU0

The standing version:

http://www.youtube.com/user/knobbers22#p/a/u/1/xrffedkh_nc - http://www.youtube.com/user/knobbers22#p/a/u/1/xrffedkh_nc http://www.youtube.com/watch?v=85DsgTh7EQs -

Thank you  for the info and links,and...

The short answer of why I do something very explosive AFTER heavy leg training (generally some kind of jump, heaving a medicine ball or shot, or possibly some sprint accelerations) is because that is what my old coach had us do

I tire at times of the proliferation of scientific methods and love to hear anecdotal examples that have actually been/are practiced for no reason other than they work ( so except for placebo they must have some physiological basis)

Thursday, February 4

Note: came down with intense case of the stomach flu about 30 minutes after my last lifting session.  The whole family was sick.

Hang Cleans (minimal dip at catch, in kg) - 60x5, 70x5, 80x4, 90x3, 100x3, 110x3x6

Front Squats (100% raw, ATG, in kg) - 60x3, 80x3, 100x3, 110x3, 120x3, 130x3, 140x3, 150x2 (did not feel up to third rep today!), 130x3x3

Monday, February 8

Hang Cleans (minimal dip at catch, with reset, in kg) - 60x5, 70x5, 80x3, 90x3, 100x3, 110x3, 120x1 (very easy), 130x1 (no problem, but max for today), 120x2x3

3 hours later...

Snatch-Grip Deadlift (in kg, collar to collar) - 100x3x2, 120x3, 140x3, 150x3, 160x1

that's it for today, unfortunately

Wednesday, February 10

I am purposely pushing my recovery a bit, partially for scheduling reasons.  I am definitely not fully recovered.

Clean-Grip High Pulls (main sets up to mid-chest, with quick reset, in kg) - 60x5, 70x5, 80x4, 90x4, 100x4x5 (5 sets of 4 reps)

Front Squats (100% raw, ATG, in kg) - 100x3, 110x3, 120x3, 130x3, 140x3x3

Seated Box Jumps (into full squat to static standing recovery)- 37"x1x3, 39.75"x1, 40.5"x6

Depth Jumps onto Box (from 18" box, into full squat to static standing recovery) - 40.5"x2, 41.25"x10

Not surprisingly, the depth jumps felt more throwing-specific and due to landing on box did not feel much harder on body than box jumps.

Sunday, February 14

Hang Cleans (minimal dip at catch, with reset, in kg) - 60x5x2, 70x5, 80x3, 90x3, 100x3, 110x3, 120x1, 125x1, 120x2x3

Snatch-Grip Deadlift (in kg, collar to collar grip) - 100x3, 120x3, 140x3, 155x1, 165x1, 140x3x2

That's it.  Going skiing tomorrow with family and friends so I don't want to overdo it...

Wednesday, February 17

Hang Cleans (minimal dip at catch, in kg) - 60x5, 70x5, 80x3, 90x3, 100x3, 110x2, 120x1, 125x1, 110x3x6

Front Squats (100% raw, ATG, in kg) - 80x3, 100x3, 120x3, 130x3, 140x3x3

Depth Jumps onto Box (from 18" box, into full squat to static standing recovery) - 37"x1x3, 39.75"x1x3, 40.5"x1x3, 41.25"x1x12

Saturday, February 20

Hang Cleans (minimal dip at catch, in kg) - 60x5x2, 70x5, 80x3, 90x3, 100x3, 110x3, 120x2 (barely caught second rep), 115x2x6 (all really good)

Front Squats (100% raw, ATG, in kg) - 80x3, 100x3, 110x3, 120x3, 130x3, 140x3, 150x3

Depth Jumps onto Box (from 18" box, into full squat to static standing recovery) - 37"x1x6, 39.75"x1x2, 41.25"x1x10

Tuesday, February 23

Hang Cleans (NO dip at catch, in kg) - 60x5x2, 70x5, 80x4, 90x3, 100x3, 110x3x8 (all really good - felt like some volume with moderate weight today)

Was going to do Snatch-grip deads but I got interrupted for too long, so:

Kettlebell Swings - 70#x15x4

1 quick set of 20 strict V-sits/Jacks for abs

Wednesday, February 24

Decided it was time to test out my shoulder again with some upper body work, which I have avoided since irritating my shoulder again before Christmas (I injured it back in August).

Incline Dumbbell Press (3-2-1-0 tempo) - 40x12, 50x10, 60x8x4 (not max)

Alternated with:

Neutral Grip Pullups (strict, full ROM) - 5x5

Single Arm Dumbbell External Rotations - 10x12, 15x12, 20x12, 25x10 (max, both arms)

Friday, February 26

Hang Cleans (minimal dip at catch, in kg) - 60x5x2, 80x3, 90x3, 100x3, 110x3, 115x2x6 (all pretty good, despite not feeling very fresh or explosive today)

Front Squats (100% raw, ATG, in kg) - 80x3, 100x3, 110x3, 120x3, legs felt tight and almost sore for some reason so I decided not to continue.  Not sure why legs feel this way.

Swings with 8" loading pin + V-grip handle (very dynamic) - 95lbs x 10 x 6 sets

C. Smith wrote: dehydrated?

I don't think so, but that is always a possibility.  Recently, amount of sleep has definitely be less than ideal (not due to overtraining etc), which I suspect might have something to do with it, but that usually just results in a general lack of energy etc, as opposed to feeling like I had not recovered from a recent workout. 

Greg Hadley wrote: When are we going to see some video?

Soon?  3-4 weeks at the most, I would think.  Anything specific you would like to see?  Nothing I am doing is very special compared to what you are putting up! 

I would definitely like to video some plyo workouts come Spring, and perhaps some more basic box jumping before that.  I am curious to see if I can get my hurdle hops back to a respectable level at my age.  Single jumps are one thing, but multiple jumps are MUCH harder (and MUCH harder on one's body...).  My basic depth jumps have been going okay recently (very short amortization phase between boxes) but jumping over a series of high hurdles is still much tougher.  Feels AWESOME if you are in shape for it though.  Almost like flying if you are really good!

Sunday, February 28

Shoulder still not great for heavy incline pressing.

Seated Dumbbell Press - 40x12, 50x10, 60x8, 70x7x5

Alternated with:

Dumbbell Row - 40x12, 60x10, 70x10, 80x8x5

Dumbbell External Rotations - 25x10x4

Tuesday, March 2

My low back felt really tight and generally bad yesterday and energy was low.  Felt better this morning, but decided to change things up a bit.

Seated Box Jumps (static landing up to full stand) - 36.5"x1x3, 40.33"x1x3 (better ones to half squat), 42.33"x1x6, 44.0"x1x6, 44.5"x1x3 (Felt great! All SOLID, but max for today.  My navel is at about 44" in shoes.  Need to get some video of this soon.) 

Hip Snatch (in kg) - 60x3, 70x3, 80x3, 90x2x6 (First time for these in about 10 weeks.)

Swings with 8" loading pin + V-grip handle (very dynamic) - 95lbs x 10 x 4 sets

With respect to the hurdle hops noted above, I thought I would copy two of my last hurdle jumping workouts from last summer (although I only ever did these a few times at all) for reference.  When I was younger and lighter and doing them regularly I used to be very good at these - flying over a series of 5-6 42" hurdles.  We'll see what this summer brings. 

In the unlikely event anyone wants to see them, most of my workouts from last year (such as they were, given work etc) can be found at http://www.sorinexforums.com/community/showthread.php?t=644 - http://www.sorinexforums.com/community/showthread.php?t=644  .

"I can get my hurdle hops back to a respectable level at my age"

Now I have a visual.  Its good seeing more ole' timers training the way we do...

Age is just a state of mind...  Let me know of your recovery methods.  Thats the hardest thing i struggle with- my mind says go go go but sometimes my body has other plans.

Thanks

Gene

Yes, recovery is by far the biggest difference I notice compared to when I was in my teens and twenties.  I can obviously still train hard, get reasonably strong, etc., but my recovery is MUCH different in my forties than it was in my twenties. 

I don't do anything special to enhance recovery - less than I should and a lot less than I know I could - and I mean legally (I am 100% lifetime clean FWIW, not that my numbers would suggest otherwise).  Unfortunately, I know a lot more about training than I actually put into practice most of the time!

My "solution" is basically to train less often.

Excellent quote that you may well have seen:

We do not stop playing because we grow old.  We grow old because we stop playing.

    - George Bernard Shaw

Like the quote...but then all the GF's say I have to grow up...WHAT?!?!

I have always had a long recovery time, but noticing that it has become more demanding too.  At 40 I have found that getting out of bed has a whole lot more ache to it if I try to push like I was 20's.  Was able to just ignore it when I was 30...but starting to get to me.

More recovery would probably take care of that, but I got goals! 

Wednesday, March 3

Seated Dumbbell Press - 50x12, 60x10, 70x8, 80x7x2, 80x5

Alternated with:

Neutral-Grip Pullups (strict, full ROM, 3-0-2-1 Tempo) - 6 sets of 5 reps

Thursday, March 4

Hang Cleans (minimal dip at catch, in kg) - 60x5x2, 80x3, 90x3, 100x3, 110x3, 115x2x6

Snatch-Grip Deads (collar to collar grip, in kg) - 120x3, 140x3x5 (These are just plain hard work.  Felt crappy after last set, despite submax weight.)

Seated Box Jumps (static landing up to full stand) - 36.5"x1x4, 38.5"x3, 40.33"x1x12 (all very easy but did not feel the need to go any higher today)

Monday, March 8

Hip Snatch onto Straight Legs (in kg) - 50x5x2, 60x3, 70x3, 80x2x12

Swings with 8" loading pin + V-grip handle (very dynamic) - 95lbs x 10 x 5 sets

Friday, March 12

Since I did not do any real strength work yesterday, I decided to do some front squats.  Not a typical training split, but no big deal.

Front Squats (100% raw, ATG, in kg) - 60x3x2, 80x3, 100x3, 110x3, 120x3, 130x3, 140x3x3 (felt great)

Monday, March 15

Started the day participating in a training camp for young high potential T&F throwers.  I was participating in the camp as an example, not really coaching. This morning session included extensive dynamic warmup (more than I usually bother doing), and a bunch of tossing and drills with a 5kg medball, often using boxes for preloading the legs.

Later:  Hang Cleans (minimal dip at catch, in kg) - 60x5x2, 80x3, 90x3, 100x3, 110x3, 115x2, 120x2x6

Front Squats (100% raw, ATG, in kg) - 80x3, 100x3, 110x3, 120x3, 130x3, 140x3, 150x2x2

Tuesday, March 16

Another "training camp" session.  I actually threw the discus (into a net) for the first time in MANY years and it went very well.  I find the discus is easier for me technically than shot, largely because it only weighs 2kg vs. 16 lbs.  I had a couple of okay puts with shot.

This is the main issue with the heavier HG implements - they are so heavy that if you do not hit solid technical positions you get completely screwed up/thrown off balance.  On the other hand, everything happens just a little bit slower, so there is a litle bit more time to concentrate on hitting the right positions.

More tomorrow.

Wednesday, March 17

A bit of discus technique and stretching in the morning. 

Later, I hit the overheads with the 16# shot for the first time since last fall (it is nearly a record-warm day here today).  Legs were tired and I wasn't psyched up, but I did a bunch of throws with the best 8 all over 46'6" with the best being 47'4" (14.43m).  Not great, but I was neither shooting for nor expecting great today.

I followed the overheads with some WOB tosses with a plate loaded implement weighing 45#.  These felt okay.

Thursday, March 18

Another shot put session.  Got one not terrible throw of about 14m (I have 15m+ in me right away with some more practice) on about my third throw, then on my next throw I apparantly tweaked my right hamstring right at the origin.  Didn't feel anything at all until a couple of minutes later, when I felt like I was getting a small cramp there, but it never went away.  It sucks to be "old" and relatively out of shape. 

In restrospect, I should have laid off everything but the throwing sessions for the week given that this is the first time I have been throwing in a long time.

Tuesday, March 23

My hamstring was feeling much better today so I tried to do some hang cleans, just up to 110k for triples, which felt fine through 100k, but then I tweaked the injury again on my first set at 110k. 

I probably should have left things alone for another couple of days, but I really wanted to get back to training and wa strying to be careful.  Now I am back to square 1 for what should probably be another week.  Grrrr...

Wednesday, March 31

First time doing anything at all in a week, unfortunately.  Not good.

Today:

Hang Cleans  (minimal dip at catch, in kg) - 60x5x2, 70x5, 80x5, 90x4x5 (easy and very explosive, but was being very cautious given my recent hamstring issue)

Front Squats (100% raw, ATG, in kg) - 60x5, 60+50# of chain x5, 60+90# of chain x 5, 80+90# of chain x5, 90+90# of chain x5 (felt great, but enough given recent layoff)

Friday, April 2

"Goofing Around With Intent"

Alternate:

Flipping Smallish Tractor Tire (explosively) - 8 sets of 6 flips

Vertical Overheads with a 20# Medball - 8 sets of 3 reps

Monday, April 5

Hang Cleans (in kg, minimal dip at catch) - 60x5x2, 80x4, 90x3, 100x3, 110x3x3

A while later:

Flipping 300 lb. tractor tire - 10 reps with limited rest

Seated Box Jumps - 3x36", 8x42" (no issues at all, no big deal)

Thursday, April 8

Hang Cleans  (NO dip at catch, in kg) - 60x5x2, 70x4, 80x3, 90x3, 100x3, 110x3, 115x2x4, got inturrupted, came back and did 80x5x5 very explosively

Intended to do front squats today but it didn't happen.  I might do them tomorrow.

Sunday, April 11

After biking and jumping around on rocks with the kids for a few hours, I had time for:

Front Squats (100% raw, ATG, in kg) - 60x5x2, 80x3, 100x3, 100+ 46# of chain x 3, 100+ 82# of chain x 3, 100 + 108# of chain x3x3 (too easy at the bottom, plenty hard at the top today - haven't been squatting enough!)

Monday, April 12

Dynamic warm-up

Flipping 300 lb. tractor tire - 12 reps with limited rest

Hip Snatches (in POUNDS, minimal dip at catch) - 114x3x2, 134x3, 154x3, 184x2x4 (had to leave)

A while later:

Overheads with 16# shot:  a bunch of throws - best about 46'6", bunch over 44'6" - first time for these in a while and I wasn't expecting much given timing etc.

Wednesday, April 14

Really busy this week, haven't been getting enough sleep...

Overheads with 16# shot:  a bunch of throws - best of 48'11", a couple more right around 48', several around 47', several around 46', several around 45'

No time for anything else today!

Sunday, April 18

Was planning on lifting yesterday, but it didn't happen, and it was too nice out today, so I did:

Overheads with 16# shot:  about a dozen hard throws - best ones were 15.32m, 15.31m (both about 50'3"), 15.28, 15.27, and several more around 15m (or over 49'), rest over 48'

Was going to do some WOB tosses, but got called away yet again...

Tuesday, April 20

No workout again yesterday!!!  Today:

Hang Cleans (in kg, minimal dip at catch) - 50x5, 70x5, 90x3, 100x3, 110x2x6

These went well, but they were heavy enough for today.  Lack of lifting is catching up to me.

Front Squats (in kg, ATG, 100% raw) - 50x5, 70x5, 90x3, 110x3, 130x3, 150x3 (all very strong and smooth)

Thursday, April 22

- half a dozen vertical overhead tosses with a 20# medball

- 6 leisurely rounds of:

1.  3 vertical overhead tosses with a 20# medball

2.  10 powerful strikes of a large tire with a 12# sledge hammer, per arm

3. 15 explosive swinging pulls (?) with a 50' long 1.5" thick manilla rope (a bit like a kettlebell swing...)

Yes, I should be throwing, but this was more convenient today...

Saturday, April 24

- 6 leisurely alternations of:

1.  12 powerful strikes of a large tire with a 12# sledge hammer, per arm

2. one vertical overhead toss with a 20# medball, followed immediately a vertical push press release with the 20# medball x 3

- end with 6 vertical overhead tosses with a 20# medball

Sunday, April 25

Back feels somewha tired from yesterday's workout.

Hang Cleans (in kg, minimal dip at catch) - 50x5x2, 70x3x2, 80x3, 90x3, 100x2, 110x2, 115x1, 120x1, 110x2x5

Front Squats (100% raw, ATG, in kg) - 70x3, 90x3, 110x3, 130x3, 130+20kg of chain x 3, 130+35kg of chain x 2 (fairly easy), 130 + 47kg of chain x 1 (relatively easy, but enough for today)

No time for any jumps, unfortunately.

Monday, April 26

Just FYI, abs are pleasantly sore from yesterday's Front Squats...

Tuesday, April 27

Hang Cleans  (limited dip at catch, in kg) - 50x5, 60x5, 70x3, 80x3, 90x3, 100x3, 110x3, 120x2, 125x1x3

Intended to do front squats today but it didn't happen.  I might do them tomorrow.

Thursday, April 29

- 6 leisurely alternations of:

1.  6 vertical push press releases with the 20# medball

2. 15 powerful strikes of a large tire with a 12# sledge hammer, per arm

 - end with 12 vertical overhead tosses with a 8# medball (although I did not measure these in any way, they seemed to go very high)

Sunday, May 2

Hang Cleans  (limited dip at catch, in kg) - 50x5x2, 60x5, 70x3, 80x3, 90x3, 100x3, 110x2 (NO dip at catch to this point), 115x2x6

Snatch-Grip Deadlift (fast lift and 6 second eccentric, collar to collar grip, in kg) - 115x3, 130x3x5

Tuesday, May 4

Front Squats (100% raw, ATG, in kg) - 50x5, 70x3, 90x3, 110x3, 130x3, 130+20kg of chain x 2, 130+35kg of chain x 1 (legs and back are tired), 110 + 47kg of chain x 3x3

Alternate Vertical Overhead Tosses and Push Press Releases with a 20# med ball - about 10 tosses each way

Friday, May 7

Hang Snatches (mid-grip, minimal dip at catch, in POUNDS) - 115x5, 135x3, 155x3x6

Front Squats (100% raw, ATG, in POUNDS) - 135x5, 185x5, 225x3, 275x3, 305x3x3 (very smooth and strong)

Tuesday, May 11

Hang Cleans (in kg, minimal dip at catch) - 50x5, 60x5, 70x3, 80x3, 90x3, 100x3, 110x3, 115x2x5

Front Squats (100% raw, ATG, in kg) - 70x3, 90x3, 110x3, 110+32kg of chain x 3, 110+47kg of chain x 3 x3

Alternate vertical overheads with a 12# medball and push press releases with a 20# medball - sets of 3 reps with about 20 seconds between reps, for 5 sets

Wednesday, May 26

- about 10 each of overheads with 12# medball, medball slams, and push press releases with a 20# medball

Front Squats (100% raw, ATG, in kg) - 50x5, 70x3, 90x3, 110x3,
130x3, 140x3 (very smooth and strong but enough for today - need to lift more often!!!)

No time for anything else...

KiltBill wrote: Awesome front squats.

Ha - I was thinking how weak I am at the moment vs. a few months ago and my hopes for this point in time...

Sunday, January 3, 2010

Front Squats (100% raw, ATG, in kg) - 60x5, 80x3, 100x3, 120x3, 140x3, 150x3, 155x2x3 (3 sets of 2 reps)

Seated Box Jumps - 36.5"x1x3, 42.5"x1x12 (full squat landing into static standing recovery)

3 sets of twisting Jacks to failure.

Probably tossed the med ball around a bit last week without noting it.  On Saturday, I helped built a dock, which involved moving about a hundred rocks from stone size to small boulders and pounding at least a dozen 10 inch spikes into 6x6 lumber, and moved a couple of large logs etc.  On Sunday morning, I moved about a hundred cinder blocks.  It was work.

Monday, June 7

Neutral-grip Pullups (very strict and complete ROM) - 5x5 including one set in the pike position just for fun (major ab work obv)

Wednesday, June 9

Hang Cleans (in kg, onto virtually straight legs) - 50x5, 60x5, 70x3, 80x3, 90x3, 100x3, 110x3x5

Right knee is slightly "tweaked"/inflamed for some reason - not sure when that happened, but it wasn't from training in the gym.  Hope to be squattting again soon, and maybe even THROWING a bit!!!

Friday, June 11

Wide-grip Pullups (very strict and complete ROM) - 5x3

including one set in the pike position just for fun (major ab work obv)

Monday, June 14

Hang Cleans (in kg, onto virtually straight legs) - 50x5, 60x5, 70x3, 80x3, 90x3, 100x3, 110x3, 120x1, 125x1 (limited dip at catch)

...ran out of time due to some unexpected "stuff" I had to take care of, so that was it until about an hour later when I did:

Wide-Grip Pull-ups (very strict and complete ROM, lots of rest) - 6x3

Neutral-Grip Pull-ups in pike position - 1x5

Hanging Straight-Leg Raises 2x8

Right knee is feeling much better (95%?).

Wednesday, June 16

Hang Cleans (in kg, all onto virtually straight legs) - 50x5, 60x5, 70x5, 80x3, 90x3, 100x3, 110x3, 115x2x10

about an hour later:

Neutral-Grip Pull-ups (very strict and complete ROM) - 5x5

In the evening:

Wide Neutral-Grip Pull-ups (very strict and complete ROM) - 3 sets of 5

Friday, June 18 

- about a dozen overheads with 12# medball (getting very good height, but nothing measured) and about a dozen push press releases with a 20# medball

- 5x5 wide neutral-grip pullups (very strict and full ROM)

Sunday, June 20

- about a dozen Overheads with a 16# shot - all between 46'6" and just over 48' (not too bad considering this was the first time for these in quite a while and the effects of a couple of late nights in a row...)

- a few low rep sets of wide-grip pullups

Tuesday, June 22

Lots of volume with very little variety today...

Hang Cleans (in kg, minimal dip at the catch) - 50x5, 60x5, 70x5, 80x3, 90x3, 100x3, 110x3, 115x2x10

Seated Box Jumps (single jumps into full squat up to full standing recovery) - 40.25"x5, 42.5"x5, 44.5"x10

Coincidentially, this was the first time I have done box jumps in exactly a month, so this wasn't bad at all, especially after the marathon session of hang cleans. As stated before, I need to include some form of plyos on a regular basis again, including some hurdle hops!  However, it seems like all the med ball tossing and hang cleans are not doing a bad job...

Boss,

Do you feel like the minimal dip/catch on the cleans put extra pressure on the knees?

Duncan McCallum wrote: Boss, Do you feel like the minimal dip/catch on the cleans put extra pressure on the knees?

No, not at all.  Note that I did not say "onto locked legs", in which case that might possibly be true.  However, I have often finished lighter sets on more or less straight legs with no issues. 

While I am not advising this, why would there be any issues if you are truly pulling the weight high enough to manage this?  Same with snatches.

For example, most of my reps today up to and including 100k were done onto more or less straight legs, just because I was pulling the weight that high.  110k was done with just a tiny dip, while most of the reps with 115k were done into about a 1/8th squat.

I did note that.  I am curious because I am starting back with Oly lifting sometime this week, and I only have to do it wrong once to ride the pine for a few more months.  I am planning my work to work my plan.

Good advice though...I will pull higher.

Duncan,

In my experience, almost all problems associated with power cleans etc. occur when trying to catch a lift that has not been pulled quite high enough.  Focus on good bar speed and catching the bar high and don't worry so much about the weight on the bar.  You are just doing these lifts to improve your power/throwing anyway...

Good deal.  I will film some of them tomorrow with a lighter weight and post it to YouTube.  If you would do me the honor of form checking it and posting any comments, I am sure there are other relatively "green" lifters like myself who would benefit from it tremendously.

Respectfully,

Duncan McCallum

Duncan,

I would be happy to offer any insight I can offer, although I hope others with more experience or expertise than I have (such as Gene, Don, Kurt, etc, etc) will do so as well.

Given some of your lifting numbers, it seems ridiculous to call yourself a "green lifter", although perhaps it is true with respect to the Oly variations.

Wednesday, June 23

Front Squats (100% raw, ATG, in kg) - 50x3, 60x3, 80x3, 100x3, 120x3, 120+20kg of chain x3x5

First time for front squats in exactly four weeks (!!!).  This, combined with yesterday's workout, meant I was not ideally prepared for heavy squats.  My back was a bit sore (in a good way) and I was tired.  Have to start somewhere!

Friday, June 25

- about a dozen overheads with 12# medball (getting very good height, but nothing measured) and about a dozen push press releases with a 20# medball, then some with a 15# medball

- sledgehammer pounding with 16# sledge - 3 sets of 12 per side

- a couple of hard sprints up a moderately high, fairly steep hill

Later:

Overheads with a 16# shot - best of 49'8" (15.14m), then 49'5", 49'0", 48'10" and 48'6", plus about six more between 47'10 and 48'5", and about six more 47'+

Wednesday, June 30

- 3 rounds of sledgehammer pounding into a tire - 16# hammer, 12/side

- about a dozen push press releases with a 20# medball (getting good height)

- dragging then pulling a weighted sled for about 25m a few times

Later:

- 10-12 easy standing jumps onto a 31" high picnic table, landing in a stable quarter squat

- 3 more rounds of a dozen push press releases each with a 7kg medball

Friday, July 2

Overheads with a 16# shot - best of 50'1" (15.26m), then 49'0.5", then 48'11", plus 6-8 more over 48'0", and about 6 more over 47'

WOB with plate-loaded 48# implement - half a dozen throws 2-3' over a branch measured at just under 13' - very rough technique, as I haven't bothered doing these in a long time.  I will reduce the weight by 5# and see what I can do with that...

Sunday, July 4 

Extensive dynamic warmup

Front Squats (100% raw, ATG, in kg) - 50x5, 70x3, 90x3, 110x3, 130x3, 130+32kg of chain x2x3 (these were full-depth but difficult - back was tight last week so I haven't squatted, or done anything else heavy, in 1.5 weeks)

Box Jumps (from a quick step) - 36.33"x2, 38.33"x2, 42.33"x2, 44.33"x12 (These are a bit more specific to throwing than seated box jumps...)

Push Press Releases with a 20# medball x12

"cooldown" with some push press releases of my kids in a friend's pool - got impressive height (for me)!

Tuesday, July 6

Very hot and humid today...

Overheads with a 16# shot - a few easy warm-up tosses, then, in order, a series of a dozen measured throws - 47'7", 47'11", 47'4", 49'7" (15.11m), 47'7", 47'10 (too high), 48'3" (too low), 48'11", 48'4.5", 48'9",48'11", 48'9" 

WOB with plate-loaded 43# implement - about 8 throws at least 2-3' over a branch measured at just under 13' - still very rough technique, and generally not much higher than with the 48#