Topic: Lifting in Lonely Arkansas

[Jack]

Thanks for posting Ross, man, you're strong.

Sjaak Smorenburg

[Paul LaDuke]

Ross,

I sent you a PM with more details on your lifts.  Here is a synopsis:

1.  As Sjaak said, you are a very strong man.  You need to compete on the platform, you will enjoy the competition and the people you meet.

2.  In the snatch, I would set up with the hips higher.

3.  Your rounding your back and shoulders during the 2nd pull of the snatch.  Stay tight!

4.  You have an early arm bend.

5.  Your receiving position is very, very good.  You need to get to it faster is all!  This takes practice and will come in time.

6.  Nice lifts!  Keep up the good work and post some more video!


BTW, that is a beautiful facility!  Really nice job on the design and equipment.  Kudo's to the university admin and the athletic department for getting you guys this equipment.

[Ross Miller]

Thank you guys for your encouragement!

Hopefully I can get my act together and compete.  To be able to see where I stand with others may give me a spark to make more improvements.

Thanks for the critique Paul.  I will focus a little more on shoulder blades on my next work out.

[Ross Miller]

Wednesday 2/17/09

"Light" Day

WUP-BW squats, various lunges and dynamic flexibilty drills, Box jump-ups x 5, bar warm-up (3 hang muscle snatch + 3 overhead squats x 2)

Snatch

WUP 90# x 3 power + 3 overhead squat
WUP 120# x 3 (1 rep power; the rest full)
WUP 150# x 3 (1 rep power; the rest full)
180# x 3
185# x 2, 2, 2
190# x 2, 1

Snatch High Pull

210# x 3, 3, 3

Clean & Jerk

WUP 195# x 2 power + 2 f. squat + 2 jerks
WUP 225# x 2+2
245# x 2+2, 2+2, 2+2

Clean High Pull

265# x 3, 3, 3

Front Squat

285# x 3, 3, 3, 3, 3

Done

On my my snatches today I tried to start with my hips higher.  It will be an adjustment from what I am used to for the past years I have been training.  As far as staying tight...  I focused on it and I did not feel any different.  I managed to get my reps today so that is good.  There is nothing like the clean and jerk that expends a lot of energy!  I believe I read in Siffs book that the clean and jerk expended the most calories compared to other exercises (snatch, assistive lifts, squats, etc.). 

Till next time...  Happy lifting!

[Paul LaDuke]

I believe I read in Siffs book that the clean and jerk expended the most calories compared to other exercises (snatch, assistive lifts, squats, etc.). 

I would definitely agree with Dr. Siff on this one.  I think this is even more true as your form gets better and more efficient.  Plus each lift takes 2-3 seconds or more, so you are resisting a lot of weight for a long period of time.

[Pete_Stewart]

Ross,

I finish this phase of training this weekend so would be available to head up any Saturday from 28th Feb onwards.  My snatching is a little off at the moment so my weights will be a little less than yours but should be able to have a good C&J and front squat session with you.

Will PM my email address to you.

Cheers,

Pete

[Ross Miller]

Friday 2/20/09

"Moderate" Day

WUP-BW squats, various lunges and dynamic flexibilty drills, Box jump-ups x 5, bar warm-up (3 hang muscle snatch + 3 overhead squats x 2)

Snatch

WUP 90# x 3 power + 3 overhead squat
WUP 120# x 3 (1 rep power; the rest full)
WUP 150# x 3
180# x 3
190# x 1 out of two (missed the 1st rep), 2, 2
200# x 2, 2

Snatch High Pull

220# x 2, 2, 2

Clean & Jerk

WUP 200# x 2 power + 2 f. squat + 2 jerks
WUP 230# x 2+2
255# x 2+1, 1+2
265# x 2+1, 1+2

Clean High Pull

285# x 2, 2, 2

Front Squat

300# x 3, 3, 3, 3

Done

*Snatches are coming along...  I seem to be doing ok with begining my hips a little higher.
*Cleans and Jerks are getting better...  I am starting to get conditioning to do them after snatch.
*The doubles on the jerk are difficult bringing the bar back to the shoulders...  I wish I had jerk boxes!
*All the pulls felt great...  Bar speed is the best it has been since the begining of this cycle.

Pete,

It sounds good.  Would you want to come up and train in the morning, lunch time, or afternoon?  It is roughly a 2 hour drive from little rock.

[Pete_Stewart]

Probably afternoon if possible, not much of a morning person.