Topic: Lifting in Lonely Arkansas

[Paul LaDuke]

   With numbers like those, there is no reason to compete.  Now the only difficulty will be finding a competition that is close to you!

Git-R-Done!

Nice job and nice lifting.

BTW, Osgood-Slaughter is a teenage syndrome effecting the tibia's proximal growth plate.  If you have an open growth plate (still growing) you can develop O-S, but if you are fully grown, you can't have it.  I am going to assume that you are fully grown.  Your sx sound like tendinitis to me.  Have the ATC take a look at you or the team physician.

[Ross Miller]

Sjaak and Paul I appreciate the comments.  It is an unbelievable feeling getting a PR.  It really motivates me to keep at it.  Leading up to Saturday I often asked myself why I am doing this.  I got a sense of relief when I got the PR and that is why I am doing this.  The accomplishment.

The ATC already explained about the childhood dissorder.  He explained that it was tendonitis.  The tendon is pulling on the bone I guess causing the "knot".

Moday 3/9/2009

"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 95# x 2 power + 2 overhead squat, 2 power + 2 overhead squat
WUP 115# x 2 (1 power; 1 full)
WUP 135# x 2 (1 power; 1 full)
WUP 155# x 2 (1 power; 1 full)
175# x 2
195# x 2
205# x 0 (missed both reps), 2
215# x 2, 2
205# x 2
195# x 2

Snatch High Pull
235# x 2, 2, 2

CLEAN & JERK
WUP 135# x 2 P CLEAN + 1 Full + 2 JERKS
WUP 185# x 2 P CLEAN + 1 Full + 2 JERKS
225# x 2 + 2
245# x 2 + 2
265# x 2 + 2
245# x 2 + 2
225# x 2 + 2

Clean High Pull
315# x 2, 2, 2

Front Squat
WUP 225# x 3
275# x 5, 5, 5

Done

Over all a great session...  I am starting feel good working more consistently with weights over 200# in snatch. 

[Ross Miller]

Wednesday 3/11/2009

"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 95# x 2 power + 2 overhead squat, 2 power + 2 overhead squat
WUP 115# x 2 (1 power; 1 full)
WUP 135# x 2 (1 power; 1 full)
WUP 155# x 2 (1 power; 1 full)
175# x 2
185# x 2
195# x 2
205# x 2
215# x 2
225# x 2, 1 miss 1 made, 1 made 1 miss, 2 misses

Snatch High Pull
245# x 2, 2, 2

Clean & Jerk
WUP 135# x 2 P CLEAN + 1 Full + 2 JERKS
WUP 185# x 2 P CLEAN + 1 Full + 2 JERKS
225# x 2 + 2
245# x 2 + 2
265# x 2 + 1
285# x 2 + 1, 2 + 1, 2 + 1

Clean High Pull
325# x 2
315# x 2
305# x 2

Front Squat
WUP 225# x 3
275# x 3
285# x 3
295# x 3, 3, 3

Done

[Ross Miller]

Wednesday 3/11/2009

"Max" Day

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

Snatch
95# x 2 power + 2 overhead squat
115# x 3 (2 power; 1 full; 1 overhead squat)
135# x 2 (1 power; 1 full)
155# x 2 (1 power; 1 full)
175# x 2
195# x 2
215# x 1
225# x missed
225# x 1
235# x missed
235# x 1
245# x 2 misses

Clean & Jerk
135# x 2 P CLEAN + 1 Full + 2 JERKS
185# x 1 P CLEAN + 1 Full + 2 JERKS
225# x 2 + 2
265# x 2 + 1
285# x 1 + 1
305# x 1 + missed jerk
305# x 1 + 1

Front Squat
225# x 3
275# x 3
295# x 2
315# x 2
335# x 2
345# x 2

Done

Video highlighting today workout:

Weightlifting 031409

Today was kind of frustrating.  I can blame myself for it though.  Last night I decided to celebrate and have a "few" adult beverages.  That was dumb especially before "maxing out" today.  I was in a slight hung over stage.  I did not feel that I was as quick and deep under the bar today like I was last weekend.  Oh well happy lifting for everyone else!

[Ross Miller]

Tuesday 3/17/2009

"Light" Day

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

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

Snatch High Pull
195# x 3, 3, 3

Clean & Jerk
135# x 2 P CLEAN + 1 Full + 2 JERKS
185# x 1 P CLEAN + 1 Full + 2 JERKS
230# x 2 + 2, 2 + 2, 2 + 2

Clean High Pull
260# x 3, 3, 3

Front Squat
135# x 5
225# x 3
260# x 5, 5, 5

Done

[Ross Miller]

Thursday 3/19/2009

"Moderate" Day

WUP-the usual

Snatch
95# x 2 power + 2 overhead squat
115# x 3 (2 power; 1 full; 1 overhead squat)
135# x 2 (1 power; 1 full)
155# x 2 (1 power; 1 full)
175# x 2, 2
195# x 2, 2, 2, 2, 2

Snatch High Pull
220# x 2, 2, 2

Clean & Jerk
135# x 2 P CLEAN + 1 Full + 2 JERKS
185# x 1 P CLEAN + 1 Full + 2 JERKS
225# x 2+1
260# x 2+1, 2+1, 2+1, 2+1, 2+1

Clean High Pull
295# x 2, 2, 2

Front Squat
260# x 5
295# x 3, 3, 3, 3

Done

[Jack]

Ross, your program is along the lines of Tommy Kono's from his book, aside from small differences. Did you get the idea from there, or did you arrive there by yourself? It's one of the best programs I think. Despite the 3 day a week frequency, quite a load.

Sjaak

[Ross Miller]

Tommy Kono's book does influence my program quite a bit.  Especially in exercise selection.  When I first started weightlifting I developed plan that was modified from the USA weightlifting club coaching manual.  At the time I was still a body building fanatic and mixed in alot of body building exercises.  At that time doing both weightlifting and body building I was in the best shape of my life.  I lean and very hypertrophied and my strength was ok.  My weightlifting began to stagnate so I started looking into different philosophies.  I started to try a Russian type programming.  I tryied to start doing some kind of weightlifting and squatting everyday and lowered my volume on body building.  Well with my career in strength and conditioning being still new at that time (adjusting to being on the floor coaching long hours) and this program broke me down.  I did not have the luxury to spend a lot of time to recover.  I came along Kono's book.  I read it and seemed to make sense to me so I gave it a try.  I dropped the body building completely (got a little plump; started eating to much) and did his program he recommends in his book and numbers in the lifts started to go up.  That was with only 2 to 3 times a week with an 1 to 1.5 hours a session.  Now a days I follow his protcol but now cycle percentages and work down to doubles and singles and still seem to progress little by little.  Kono advacates keeping snatches at 3s and 2 cleans & 1 jerk for 5-7 sets each along with pulls and squats all staying at triples.  For anyone out there reading this that is a beginner and does not have anyone coaching them I recommend his book.


Ross