Topic: Lifting in Lonely Arkansas

[Ross Miller]

Friday 4/10/2009

"Moderate" Day

WUP-the usual

C/J
135# x 2 power + 1 full + 2 split jerks
185# x 1 power + 1 full + 2 split jerks
225# x 1 power + 1 full + 2 split jerks
245# x 2 + 1
270# x 2 + 1
275# x 2 + 1
280# x 2 + 1
285# x 2 + 1
290# x 2 + 1
295# x 2 + 1

Clean Pull (high pull)
300# x 2
315# x 2
330# x 2, 2
315# x 2
300# x 2

Front squat
335# x 3
345# x 3
355# x 3
365# x 3

Done

[Ross Miller]

Correction on Friday's workout I did back squat with those weights... not front squats.

[Ross Miller]

Sunday 4/12/2009

"Heavy" Day

WUP-the usual

Snatch
95# x 2 power + 2 overhead squat
115# x 3 (2 power; 2 full)
135# x 3 (2 power; 2 full)
155# x 2
175# x 2
195# x 2
215# x 1
225# x 1
235# x 1
245# x 0, 0, 0
At least this time I attempted to get under the bar...  Although it does not matter if I am not standing up with it.

C/J
135# x 2 power + 1 full + 2 split jerks
185# x 1 power + 1 full + 2 split jerks
225# x 1 power + 1 full + 2 split jerks
245# x 2 + 1
275# x 1 + 1
295# x 1 + 1
315# x 0, 1 + 1
325# x 0
The attempt on 315# was extremely heavy feeling.  I missed the first clean...  Came back for a second attempt and got it, very tought though.  Did not have anything in the pull for the 325# attempt.

Front squat
325# x 2
330# x 2
335# x 2
340# x 2
345# x 2 match PR for double
350# x 2 PR for double!

Done

Not a great day on the comp lifts.  However I got a PR for a double on the front squat.  I think I am over extending my self.  I have been going at pretty hard the past few weeks.  I think I am going to lighten the loads a little this week.

Happy Easter everyone!

[Paul LaDuke]

Ross,

Congrats on the PR Front Squat double.

I have found that I can go 2-3 weeks hard and then take a week to do light stuff.  Study this program by Mike Conroy.

[Pete_Stewart]

Ross,

Some clips of your snatches on Sun 12th April.

Ross 225lb snatch

Ross Snatch

Ross Fail Snatch 245 1

Ross Fail Snatch 245 2

Ross Fail Snatch 245 3

[Pete_Stewart]

Some clips of your doubles on front squat with 345 and 350lb

Ross 2 x 345lb FS

Ross 2 x 350lb FS

[Ross Miller]

Pete,

Thanks for posting those videos.  I hope you made it back to LR alright yesterday with all the bad weather.  I also hope you have great lifting this week in preparing for the Irish Sr Nationals.  What is your record in the C/J you hold over there?  Do you think you can top it?

Thanks again,

Ross

[Ross Miller]

Tuesday 4/14/2009

"Light" Day

WUP-the usual

Snatch
95# x 2 power + 2 overhead squat
115# x 3 (2 power; 2 full)
135# x 3 (2 power; 2 full)
155# x 3 (1 power; 2 full)
170# x 3
175# x 3
180# x 3
185# x 3

Snatch High Pull
190# x 3
195# x 3
200# x 3
205# x 3

Snatch Balance
135# x 3
155# x 3
170# x 3
175# x 3
180# x 3
185# x 3

Done

I went a little lighter than usual.  Hopefully this will help me recover.  May be it is still a little heavy feeling.