Topic: An Old Man's quest for good technique

[Shaun Le Conte]

Sjaak, you train in your attic, right? have you ever missed a lift up there and did it cause any damage to your home?

[Jack]

Hi Shaun, Yes I lift up the attic. I don't have a cellar.

Boy did I miss lifts! I use the rubber York bumpers and previously used a 1cm rubber mat underneath. Up to a few months back, I was more gung-ho in persueing a lift until I missed several times. The floors are iron wired concrete. In fact, the connected houses are concrete boxes. They are connected and the thuds are being transmitted through the block. some monts ago, our neighbour came by the house to talk about the thuds, and I had my son drop a 40kg bar from a small height, to listen downstairs. Indeed, the thuds were horrendous. Quite unacceptable. My wife had mentioned the thuds ofcourse, but I don't hear or feel them so violently up the attic. I would imagine that in time heavier loads dropped from shoulder height or overhead would cause damage. None detectable so far. I changed my training by keeping the loads always doable, and I tripled the matting, just in case. This is not enough.  In the future I want to make a platform like is suggested elsewhere on WE. I've recently torn down some wooden walling up the attic to be able to lift with sufficient overhead room. I must say that holding back some in my training seems a good thing after all.

Sjaak

[Matt Erdman]

I've noticed a similar thing. Keep the weights manageable on the main lifts, and work hard on squats and other strength lifts. Very good work so far Sjaak.

[Jack]

Thanks Matt! And for the great pointers and encouragement.
 
The neighbour complaining was a blessing in disguise.

November 22 2008 Workout.

Warmup.

2 supersets: pullup x10, hanging leg raise x10, handstand p’up x7,

Snatch: barx2x2, 30x2x2, 40x2x2, 50x2x2, 55x2x2, 60x 3sets x2,

Hang Clean: 60x2, 65x2, 70x2x2, 75x2,

Snatch High Pull: 65x 2sets x3, 70x 3sets x3,

Clean Deadlift: 90x2, 110x3, 130x2,

Dumbbell Clean & 2x Press, 29kg dumbbells: x3.

Happy Training!

Sjaak

[Jack]

November 23 2008 Workout.

Warmup.

2 supersets: dip x14, dynamic good morning x14, pullup x10,

Clean Grip Snatch, 1 squat: barx2x2, 30x2x2, 35x2x2,  40x2x2, 45x2x2,

Snatch Grip Clean & 3x Press+Squat: 45x2, 50x2,

Bent Over Row: 50x5, 55x5, 60x5, 65x5, 70x4,

Reverse Pushup Into Bridge: 45 sec. hold, DFD: 60 sec. hold.

Happy Training!

Sjaak

[Jack]

November 24 2008 Workout.

Warmup.

2 supersets: pullup x10, hanging leg raise x10, handstand p’up x7,

Hang Snatch: barx4, 30x4, 40x2x2, 50x2x2, 55x3 sets x2,

Clean & Jerk: 55x2, 65x2, 70x2, 75x2, 80x2x2, last two lifts pressouts,

Front Squat: 80x3, 90x3, 95x 3sets x2, 100x 2 sets x1,

Happy Training!

Sjaak

[Jack]

November 25 2008 Workout,

I’m now doing a major assistance exercise at the end of  each workout: good morning-press-squat-deadlift.

Warmup,

2 supersets: dip x14, pullup x10,

Snatch: barx2x2, 30x2x2, 40x2x2, 50x2x2, 55x2x2, 60x 3sets x2,

Clean & 2x Jerk: 60x3, 65x2, 70x2, 75x2,

Good Morning: barx5, 50x5, 55x5, 60x5, 65x5,

Reverse Pushup Into Bridge: 45 sec hold, DFD: 60 sec  hold.

Happy Training!

Sjaak

[Jack]

November 26  2008 Workout.

Warmup.

2 supersets: pullup x10, hanging leg raise x10, handstand p’up x7,

Snatch: barx4, 30x2x2, 40x2x2, 50x2x2, 55x2x2, 60x1,

Hang Clean: 60x2x2, 65x2x2, 70x2x2, 75x2,

Clean Pull: 75x2setsx3, 80x3, 85x2setsx3, 90x2setsx3,

Snatch Deadlift: 110x3,

Press from Rack: 40x5, 45x4, 50x2setsx3, 52.5x2.

Happy Training!

Sjaak