Topic: Lifting in Lonely Arkansas

[Ross Miller]

Paul,

I could probably sneak in some BW exercises with the athletes but my boss kind of frowns on that and understandably so.  For some it would motivate them to see me work out with them but for others that need special attention (bad form and/or slackers) would slide by.  Definetly something to think about.

Bentonville is roughly 5 hours from here...  It is on the other corner of the state.  I went to school at the University of Arkansas which is not to far from there.  Great scenery over that way with the Ozark mountains (they are really hills). 

As far as video goes may be I get my wife to film me this Sunday the heavy day.  I figured the heavy day will expose any or all the flaws for you guys to drill me on!

Ross

[Pete_Stewart]

What is your gym like? Well equipped?

I have never been to Jonesboro.  I would possibly drive up sometime if you are interested.  Never been up that way.  In a couple of weeks my programme changes to training competition days on one of the days at the weekend. 

[Paul LaDuke]

Ross,

I thought your were at the University of Arkansas for some reason.  My bad.  I know she lives close to the U and often goes to games there. 

[Ross Miller]

Pete,

I believe it is well equipped. There are double sided half racks with 6x8 platforms extending out on them.  One of our facilities on campus I purchased Pendlay bars.  That is the facility I prefer to lift.  Pendlay bars are very nice for the money!  There are plenty of bumper plates that are basic solid rubber (Kraigberg I think) and come in 45#, 25#, and 10#.

Let me know if/when you are coming this way.  I would love to meet up and lift together.  I have not had any kind of partner to lift with in a while.  I am sure I will be heading to LR in the near future...  May be your guy at your facility will let me lift.  If so does he charge $ and how much?

[Ross Miller]

Friday 2/13/09

"Moderate" Day (~10% less than Heavy 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 85# x 3 power + 3 overhead squat
WUP 115# x 3 (1 rep power; the rest full)
WUP 145# x 3 (1 rep power; the rest full)
175# x 3
185# x 2, 2, 2, 2, 2

Snatch High Pull

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

Clean & Jerk

WUP 185# x 2 power + 2 f. squat + 2 jerks
WUP 210# x 2+2
235# x 2+2
255# x 2+1, 1+2, 2+1, 1+2

Clean High Pull

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

Front Squat

290# x 3, 3, 3, 3

Done

All the snatches felt good today except for the last one.  I just got un-focused caught out in front a little and had walk it up to completion.  After the first couple of sets I felt like going heavier.  However, I held myself back so I can continue to recover for the next heavy day. 

The cleans & jerks were a little difficult for the first couple of sets.  But the last two sets felt easier and technique seemed smooth.  My old routines just involved working on one of the competition lift in each workout.  May be I am conditioning myself to handle both lifts in the same workout. 

The front squats were good I only had to start making some noise on the last set.

I will try to lift on Sunday and get my wife to video me.  Hopefully you guys have not forgotten Valentine's Day for wives or girl friends!

[Ross Miller]

Sunday 2/15/09

"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 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 2
190# x 2
200# x 2
210# x 2, 2 (have video)

http://www.youtube.com/watch?v=FpPuOb8u6ZQ

215# x 2, 1 (stop the set... I miss communicated with my wife when start recording), 2 (have video)

http://www.youtube.com/watch?v=J8YBgLy8i-s

Snatch High Pull

235# x 2, 2, 2 

Clean & Jerk

WUP 195# x 2 power + 2 f. squat + 2 jerks
WUP 225# x 2+2
245# x 1+1
260# x 1+1
275# x 1+1
290# x 1+1, 1+1, 1+1 (have video on all attempts)

http://www.youtube.com/watch?v=qIIQo963aCo

http://www.youtube.com/watch?v=fbH_pWjn5gQ

http://www.youtube.com/watch?v=fSeNqmKCCeo

Clean High Pull

310# x 2, 2

Front Squat

305# x 2
315# x 2
325# x 2 (have video)

http://www.youtube.com/watch?v=BQIB3YtaEOk

335# x 1 (have video)

http://www.youtube.com/watch?v=GncUpzSvbps

Done

I hope you guys get access to the videos...  I put the youtube links on there.  I have got so many vidoes I don't think that I could put them all on the same post.  Plus, I don't really know how to put the actual video on the post.  I am a little computer illiterate. If some one can give help with this matter i would greatly appreciate it.

Snatches seemed pretty good today.

Clean & Jerks were ok.  Started feeling beat up towards the end.  My first attempt at 290# I hit myself on the bottom of my chin and neck... It kind of surprised me.

My last set of front squat was going for two.  I probably could have gutted out another rep but was feeling beat up.  I thought I should go ahead and put it up so I can start recovering for the next workout.


Happy lifting everyone!

[Ross Miller]

Nevermind!  I realized when I posted the message that it automatically loaded the videos.  Technology... Imagine that.

[Chris Ⓐ LeRoux]

Nevermind!  I realized when I posted the message that it automatically loaded the videos.  Technology... Imagine that.

WE do try to please. 

There is a limit to how many videos can be embedded in a post or page (12) however as too many will cause slow comps and connections to crash.