Topic: Lifting in Lonely Arkansas

[Ross Miller]

I decided to start a training log here.  From time to time I may attach some video for you guys to check my form.  There are no weightlifting clubs in my town...  Or anywhere in this state hence my subject line. I welcome any comments about my training program or technique.  Fortunately I am a Strength & Conditioning coach at a University so I have facility available to me.  Although I coach others I think it would be a great advantage to have someone coach me!

My stats-
height 6'0
age 35
weight 265# (120kg) on a good day
Snatch PR 235# (106kg)
Clean & Jerk PR 325# (147kg)
Front Squat PR 385# (175kg)
Back Squat PR 425# (193kg)

My goals-
Close the gap between my snatch and C & J
Snatch my body weight
Compete in a competition

Feb 7 2009
Heavy day

warm-up: bw squats, various lunges, dynamic stretching, bar warm-up with hang muscle snatch + over head squats

Snatch:
wup 85# x 3 power + 3 over head squats
wup 115# x 1 power + 2 fulls
wup 145# x 3
175# x 2
185# x 2
195# x 2
205# x 2, 2, 2, 2 (1st no hook, 2nd hook grip)

Snatch high pulls:
225# x 3, 3, 3 (1 from floor + 1 from hang + 1 from floor with hook)

Clean & Jerk
wup 185# x 2 power + 2 f sqt + 2 jerks
wup 210# x 2 + 2
235# x 1+1
250# x 1+1
265# x 1+1
280# x 1+1, 1+1, 1+1 (all with hook grip)

Clean pulls:
300# x 2 (2nd hook), 2 (2nd straps), 2 (both straps)

Front squat:
295# x 3
305# x 2
315# x 2

Ran out of time... Will work on core (abs & bridging) exercises before bed tonight.

I think I may need addition grip strength exercises.  What are you guy's opinion?  When I lose form I really notice my grip giving away I have plenty of strength (legs, hips, back, etc.) though. If I were to use straps I could easily put an additional 20# on the bar.

I will try to lift on Monday...  depends on my recovery and long work hours...  till then have a wonderful rest of the weekend!
 

[Shaun Le Conte]

Hi Ross, good luck with your training. I will follow your journal. Don't know much about Arkansas aside from President Clinton being from there.

How often do you snatch without straps? All the time?

[Ross Miller]

I never use straps except occasionally heavy clean or snatch pulls.

[Pete_Stewart]

Hello Ross,

I am an Irish lifter who is in Little Rock, AR working on a visa.  I have competed at the Louisiana Governor Games last Nov and recently at the Hillbilly Classic in Springfield, MO.

I train at Ross Strength and Speed in Little Rock.  In Jul 07 he bought bumper plates and built two platforms. I also have a friend who lives just outside city limits who has bought bumper plates and built a platform. 

Where are you situated?

[Ross Miller]

I live in Jonesboro located in the northeastern part of the state.  Is the Ross Facility nice?  You said that they now provide platforms and bumpers.  Does it accomendate all of a weightlifters needs?  Not that we need alot.  I am originally from Little Rock.  I would not mind checking the place out when I am there visiting family.  It could be a place I could lift if I am on an extended stay in Little Rock.  I may try to plan on competing at the Hillbilly Classic next year.  How long are you going to be living in Little Rock?

[Pete_Stewart]

It has bumper plates purchased from Pendlay which seem fine.  Bars are OK but could do with purchasing a Pendlay bar (which has been talked about happening).  There are squat cages but no free standing squat racks so jerks from rack I don't normally do.  The website he has is not updated so the pictures of the weightlifting area are old and do not show the bumper plates or proper platforms.  The owner has also been very good about allowing a lifter who travels through different states playing in piano bars to train in his gym on the occasions he is in town. We had another lifter but he gave up so I often train on my own.

Brandon Ezzell's competition (Hillbilly Classic) is well laid out with plenty of warm up platforms and a nice competition platform. 

Shreveport also has the development centre down there with Kyle Pierce and he is always very welcoming and it is a good environment to go down and train at the weekend.

[Paul LaDuke]

Ross,

I look forward to reading your log and watching you progress.  At our age, even a 45 minute workout is worthwhile for the oly lifts, but never ever skimp on the warm up (I often did this last year and ended up with bad tendinitis that I couldn't shake for almost 6 mos.).  Since you are a strength coach like me you may be able to do some body weight training for your base fitness levels along side of the athletes that you train.  I often do the challenge of the day with the football team or jump in on a circuit with the athletes just to get a session in.  I almost never lead abs without doing them myself.  Of course you can't workout without coaching but choosing where you jump in may be an option.

My sister lives in Bentonville.  If I ever get a chance to visit her, I will have to look you up and hopefully get a workout in. 

I look forward to video, that is the best thing about this site!

[Ross Miller]

Wednesday 2/11/09

I meant to lift on Monday but very busy schedule at work and obligations at home brought me to today.

"Light" Day (~15% less than the Heavy Day)

WUP-BW squats, various lunges and dynamic flexibilty drills, bar warm-up (3 hang muscle snatch + 3 overhead squats x 2)

Snatch

WUP 85# x 3 power + 3 overhead squat
WUP 115# x 3 (1 rep power; the rest full)
WUP 145# x 3
175# x 3, 3, 3, 3

Snatch High Pull

195# x 3, 3, 3

Clean & Jerk

WUP 185# x 2 power + 2 f. squat + 2 jerks
WUP 210# x 2+2
235# x 2+2, 2+2, 2+2

Clean High Pull

255# x 3, 3, 3 (1st rep from the floor, 2nd rep from hang, last rep from floor)

Front Squat

275# x 3, 3, 3, 3, 3

Done

This was a light day theoretically...  Snatch felt good and smooth.  When I got to the Clean & Jerks I started to get fatigued.  I got all the reps in smooth fashion, but gasping for air after each set.  A couple of things that may be contributing to that are time constraint (didn't rest that much between sets) and my last lift cycle I only did one of the comp lift each work out.  Once I got into the front squats I got my breath back and they were fairly easy. Hopefully I will lift on Friday if I play my cards right.  Oh yeah...  It will be a Friday the 13th work out  .