Topic: Lifting in Lonely Arkansas

[Ross Miller]

Sunday 2/22/09

"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
180# x 2
190# x 1 out of two (missed the 1st rep), 2
200# x 1 out of two (missed the 1st rep), 2
210# x 2
220# x 1 out of two (missed the 1st rep), 2, 2

Snatch High Pull

240# x 2

Clean & Jerk

WUP 200# x 2 power + 2 f. squat + 2 jerks
WUP 230# x 2+2
260# x 1+1
275# x 1+1
290# x 1+1
300# x 1+1, 1+1 (pressed out on jerk), 1+1

Clean High Pull

320# x 2, 2, 2

Front Squat

305# x 2
315# x 2
325# x 2
335# x 2
345# x bombed out!

Done

*220# for 2 is a PR!  I had a lot of misses getting there though.  I think I am missing because I trying to begin with my hips a little higher.  I did my usual tech on the last two sets of 2 with 220# and nailed them.

*I just did one set of Snatch pulls...  I thought it would be smart since I took extra attempts at the snatch.

*C & Js felt good today...  Althoug I did press out on the 2nd set of 300#.

*I felt energized going into my set of 335# on front squat completed a challenging 2.  Decided to go up to 345# for one more set.  Guess I was a little more fatigued that I thought.  I got out of tech and had to drop it.

[Paul LaDuke]

Nice lifting!  That is some serious weight you are throwing around!  Keep it up.

[Ross Miller]

Thanks for the encouragement! I have been trying to start with my hips a little higher but struggling a lot.  I am a lot more confident with my usual style.  By the way, congrads on the front squats.  310# for 2 doubles is pretty nice!

[Ross Miller]

Tuesday 2/24/09

"Light" 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
180# x 2
185# x 2, 2
190# x 2, 2
195# x 2

Snatch High Pull

215# x 2, 2, 2

Clean & Jerk

WUP 195# x 2 power + 2 f. squat + 2 jerks
WUP 225# x 2+2
255# x 2+2, 2+1 (forgot to re-rack the bar), 2+2

Clean High Pull

275# x 2, 2, 2

Front Squat

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

Done

Got better today of having my shoulders over the bar.

[Ross Miller]

Thursday 2/26/2009

"Moderate" 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
180# x 2
185# x 2
190# x 2
195# x 2, 2
200# x 2

Snatch High Pull

220# x 2, 2, 2

Stop training because of work...
Started back an hour and a half later...

Clean & Jerk

WUP 135# x 2 power + 2 f. squat + 2 jerks
WUP 175# x 2+2
WUP 205# x 2+2
WUP 225# x 2+2
255# x 2+1, 1+2
270# x 2+1, 1+2

Clean High Pull

295# x 2, 2, 2

Front Squat

290# x 3
295# x 3
300# x 3
305# x 3

Done

I just finished the last day of the third week.  I feel I have made some improvements over the past three weeks.  Due to the increased volume of going both lifts in the same session three times a week, I feeling a little beat up.  This next week I plan to "unload".  May be just do pulls, squats and jerks.  May also just lift twice next week.

[Ross Miller]

Tuesday 3/3/2009

"Light" 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 2 power + 2 overhead squat, 2 power + 2 overhead squat
WUP 120# x 2 (1 power; 1 full), 2 (1 power; 1 full)
WUP 150# x 2, 2

Snatch + Pull

180# x 1+2
185# x 1+2
190# x 1+2, 1+2

Jerk out of Rack

WUP 135# x 2
WUP 185# x 2
WUP 205# x 2
230# x 2
245# x 2
260# x 2, 2

Clean High Pull

260# x 2
275# x 2
290# x 2, 2

Front Squat

225# x 3
245# x 3
265# x 3
285# x 3

Done

Just trying to keep it light.  I will go light again on Thursday...  I will probably just do all pulls.  I am anticipating heavy work this weekend.

[Ross Miller]

Saturday 3/7/2009

"MAX" Day

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

Snatch

WUP 95# x 2 power + 2 overhead squat, 2 power + 2 overhead squat
WUP 115# x 2 (1 power; 1 full)
WUP 135# x 2
WUP 155# x 2
175# x 2
185# x 2
195# x 2
205# x 2
215# x 1
225# x 1
235# x 1
240# x 1 PR
245# x 1 PR
250# x 0 MISSED

CLEAN & JERK

WUP 135# x 2 P CLEAN + 2 F SQUAT + 2 JERKS
WUP 185# x 2 P CLEAN + 2 F SQUAT + 2 JERKS
WUP 225# x 2 + 2
245# x 2 + 1
265# x 1 + 1
275# x 1 + 1
285# x 1 + 1
295# x 1 + 1
305# x 1 + 1
315# x 0 MISSED
315# x 1 + 1
325# x 1 + 0 MISSED JERK

Front Squat

225# x 3
275# x 2
315# x 2
335# x 1
355# x 1

Done

I got a PR on the snatch!  I got close to matching my PR on the clean & jerk.  Hopefully I can continue the progress.  My right knee is giving me fits.  I have Osgood-Schlatter type symptoms.  I got to figure out how to work around that.  Until next time, happy lifting!

[Jack]

Congrats with the 2 PR's Ross, awesome!

Sjaak