Topic: An Old Man's quest for good technique

[Jack]

October 23 2009 Workout.

Warmup.

5 Supersets: pullup x6, dip x8, good morning x8, squat leap up x8.

Hanging Leg Raises: x13.

Snatch: barx5, 30x5, 40x 3sets x2, 50x 3sets x2, 60x 3sets x2, 65x1 –pull only.

Clean & Jerk: 65x 3sets x2, 70x 3sets x2.

Back Squat: 70x2, 80x2, 90x2, 100x 2sets x1.

Happy Training To You!

Sjaak

[Jack]

October 24 2009 Workout.
When lowering the bar during the snatch high pulls, I hit the right side of my hip bone for the third time doing pulls.

Warmup.

3 Supersets: pullup x7, pushup x13, squat leap up x8.

Snatch: barx5, 30x5, 40x 3sets x2, 50x 3sets x2, 55x 8sets x2.

Hang clean: 55x 3sets x2, 65x 3setsx2, 70x2.

Snatch High Pull: 65x 4sets x2, 70x2 + shoulder circling.

Snatch Deadlift: 90x2, 110x2, 130x1.

Seated Dumbbell Press, 26kg dumbbells: 3sets x 2x press.

Reverse Pushup Into Bridge: 45 sec. hold, Down Faced Dog: 60 sec. hold, Wide Grip Hang: 45 sec. hold.

Good Training To You!

Sjaak

[Matt Erdman]

On the snatch high pulls, you shoulder be able to drop the bar down quicker. It wouldn't be too loud from that height.

That snatch deadlift is getting up there. Are you using a hook grip for it?

[Jack]

Thank Matt,

Yes, I'm paranoid about noise after earlier complaints. You should see me when I change plates as softly as possible. I don't want to antagonise the neighbours. The good news is that I've dropped the bar a few times when missing, and there were hardly tremors or noise, according to the family downstairs. I presume the neighbours will not hear anything either in that case. The hip bone hits were sickening. I must thank you for the idea of putting camping matrasses underneath the lifting area. I've bought a stack of discounted ones, and still have some spares.

Thanks for the deadlift encouragement. I use the hook grip in the deadlifts, with magnesium on the hands.

Sjaak

[Matt Erdman]

Another thought on the pulls is to use a more narrow grip. That would allow the bar to hit a little bit lower. Just bring each hand in a few cm.

[Jack]

October 25 2009 Workout.

Thanks for the tip Matt, I'll try it. 

Struggling throughout this workout. I pressed out  the clean grip snatches. Some lateral movement  during the snatch grip cleans.    Less power and coordination for all lifting today.   I had to dip deeper to catch the power cleans, and the pull was a bit off. Jerks were off also, uncoordinated and pressing out.  Starting Oct 3rd, I have increased the workout frequency to three days consecutive training, and one day off, then repeat. Every workout, I do either the back squat, front squat, or deadlift.  So far, so good.

Warmup.

5 Supersets: pullup x6, dip x8, good morning x8, squat leap up x8.

Hanging Leg Raise: x13.

Clean Grip Snatch: barx5, 30x5, 40x 3sets x2, 45x 4sets x2, -pressouts.

Snatch Grip Clean & Jerk: 45x2, 50x2, 55x2, 60x2, 65x2.

Power Clean: 65x2x2, 70x2x2, 75x2, x1.

Rack Jerk: 60x3, 65x2x2, 70x2x2, -pressouts.

Front Squat: 70x2, 80x2, 90x 4sets x1.

Have A Very Good Week!

Sjaak

[Jack]

October 27 2009 Workout.
I tried an 80 Clean and Jerk, and pressed out. Another Clean, better than the first,  and the jerk failed. Still the Cleans and the one jerk  felt non-traumatic, and I was happy.  Back squat practice, noticed bent wrists and premature buttock lift at the start of the ascent.  At the 100kg, tried the trick of pushing the elbows forward in the ascent from the full squat.  I feel more at home with the exercise, it will get better.

Warmup.

Supersets: pullup 5x6, dip 5x8, good morning 5x8, squat leap up 5x8.

Hang snatch: barx5, 30x5, 40x 2sets x3, 50x 4sets x2, 55x2x2, x1.

Clean & Jerk: 55x2x2, 65x2x2, 70x 3sets x2, 75x2, 80x2, last jerk fail.

Back Squat: 80x2, 90x2, 100x 2sets x1.

Dumbbell supported One Arm Row, 26kg: 2x8.

Good Training To You!

Sjaak

[Matt Erdman]

Nice workout. The pressout wasn't even noticeable. It would have passed in a competition.