Topic: Lifting in Lonely Arkansas

[Ross Miller]

Wednesday 4/15/2009

"Light" 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 2+2
230# x 2+2
235# x 2+2
240# x 2+2

Clean Pull (high pull)
245# x 3
255# x 3
265# x 3
275# x 3

Back squat
295# x 5, 5, 5

Done

[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 2
175# x 2
195# x 2
200# x 2
205# x 1 (missed the 2nd), 2
210# x 1 (missed the 2nd), 2

Snatch High Pull
215# x 2, 2
220# x 2, 2
225# x 2, 2

Snatch Balance
135# x 2
155# x 2
175# x 2
195# x 2
200# x missed
195# x missed

Done

Over all, it was not a bad morning lifting.  I had two misses on the snatch, but the rest of the reps felt pretty good.  I tried moving may grip back out a little under an inch on each side.  I changed the technique with the snatch balance.  I tried to do them like the Korean female lifter in a video that was in one of the threads a while back.  I had some success doing them that way on Tuesday's work out with the lighter weights.  It just was not happening today.  The technique is where you get to about a half squat position then heave the bar up from there catching the bar overhead in a deeper squat.  I thought this method would help my supporting strength trying to catch it in an immediate deeper squat.  So I don't try to power the snatch and ride it down.  I problem that I have been dealing with for years.  If anyone has any opinions on this exercise please share.  Is there any value to this exercise in helping me improve my snatch?  My time is valuable in the weight room...  I don't want to waste it. 

Happy lifting everyone!

[Pete_Stewart]

I find for both cleans and snatches taking them from the hip or at most a couple of inches pull helps develop speed under bar.  Therefore you cannot pull the bar much or get much height on the bar and have to rely on speed under the bar.  As the weight increases someone riding the bar down will get caught out.

[Ross Miller]

Friday 4/17/2009

"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 2+2
260# x 2+1, 2+1, 2+1, 2+1, 2+1

Clean Pull (high pull)
295# x 2, 2, 2, 2, 2

Front squat
260# x 3
295# x 3, 3, 3, 3

Done

[Ross Miller]

Sunday 4/19/2009

WUP-usual

Snatch
95# x 4
115# x 3
135# x 3
155# x 2
175# x 2
195# x 1
205# x 1
220# x 0, 1, 1, 0, 1
210# x 0, 1, 1

Clean & Jerk
135# x 3+2
185# x 2+2
225# x 2+2
255# x 1+1
275# x 1+1 (felt like 350#)
I was planning on 295# for 5x1+1

Back Squat
225# x 2
295# x 2
335# x 2
I was planning on working up to 380# for 5x1

Done

Well I think I have had the worst work out I have had in may be two years.  I did not sleep well last night.  My hips were hurting all night.  I forgot to foam roll last night.  Then the only window of time I could get in the weightroom today was early.  So only being up for an hour I went in for the work out.  My low back was very stiff.  So I decided to bang the rest of the work out and not chancing injuring my self.  While working up in the C/J 275# felt like a ton...  no power.  So I thought move on the squats...  Just did not have it there either.  I hope everyone else has a better lift than I did.

[Ross Miller]

Tuesday 4/21/2009

"Light" Day

WUP-the usual

Snatch
95# x 4 (2 power + 2 hang)
115# x 4 (2 power + 3 hang)
135# x 3 (1 power + 2 hang)
155# x 2 (1 from floor + 1 from hang)
each set consist of alternating 1 rep from floor, 1 rep from high hang, and 1 rep from floor again
170# x 1-0-1, 3, 3, 3

Snatch High Pull
195# x 3, 3, 3

Snatch Deadlift
2 reps from floor to knee, 2 reps from below knee to just above, and 2 reps from right above knee to standing
220# x 6, 6, 6

Done

I am trying to mix in the high hang to work on catching the bar in a lower position.  Eventhough I am employing this exercise I am still catching the bar high and riding into the full squat.  I am using the partial deadlifts to work on getting a stronger back side in the correct positions.  It was nice to start feeling the lats, back arch, and glutes firing again. 

[Ross Miller]

Thursday 4/23/2009

"Light" Day

WUP-the usual

C/J
135# x 2 power + 1 full + 2 split jerks
185# x 1 power + 1 full + 2 split jerks
230# x 2+2, 2+2, 2+2, 2+2

Clean Pull (high pull)
260# x 3, 3, 3

Front squat
265# x 2
300# x 2
340# x 2, 2, 2

Done

[Jack]

Well I think I have had the worst work out I have had in may be two years.  I did not sleep well last night.  My hips were hurting all night.

Ross, any progress there? I hope you've recovered a bit.

Sjaak