Topic: Lifting in Lonely Arkansas

[Ross Miller]

Sunday 3/22/2009

"Heavy" 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
195# x 2
220# x 0, 1, 1, 0, 1, 0, 1, 1

Snatch High Pull
245# x 1, 1, 1

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

Clean High Pull
325# x 1, 1, 1

Front Squat
260# x 5
295# x 3, 3
335# x 2, 2, 2

Done

I am starting to feel like I am regressing in the snatch...  I kicked butt in the CJ and F Squat.

[Ross Miller]

Tuesday 3/24/2009

"Light" 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 3
180# x 3, 3

Snatch High Pull
200# x 3, 3, 3

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

Clean High Pull
270# x 3, 3, 3

Front Squat
270# x 5, 5, 5

Done

[Paul LaDuke]

I am starting to feel like I am regressing in the snatch... 

Ross,

Why do you feel like you are regressing?  I don't think it is lack of reps or lack of strength.  What is it about your snatch that is regressing?  Are you consistently missing your lifts in the same way?  I would bet it is a slight form error that could be corrected.  Post some video of your next session, include hits and misses so that we can evaluate.  Or maybe it was just a mental thing that day and tomorrow will be a better day!

Good luck!

[Ross Miller]

Paul,

I feel it is my technique.  It could be mental.  I may swing the bar a little.  When I miss I often feel the bar riding backwards.  Earlier in this log I was not missing a lot.  I was handling wts over 200# without missing too much.  I then acheived a PR at 245#.  From that time I seem to be recording more misses than usual.  I think I need to take a little more time between sets and concentrate on technique especially the heavy (above 200#).  I will probably get some video in the middle of April.

Thanks,

Ross

[Paul LaDuke]

When I miss I often feel the bar riding backwards. 

A bar moving backwards at the catch is a sign that the lifter is swinging the bar.  So I would agree with your assessment.  The problem is usually from starting the 2nd pull a bit early, very common with heavier percent loads.  If you start the load to early, your hips will push the bar forward instead of launching it up.  So as you mentally picture the lift before you do it, focus on being patient and starting the 2nd pull a bit higher in the pull.

I hope this helps! 

[Ross Miller]

Tuesday 3/31/2009

"Light" 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 3
180# x 3
185# x 3
190# x 3

Snatch Balance
135# x 3
155# x 3
175# x 3
185# x 2
195# x 2
205# x 2

Snatch High Pull
220# x 3, 3, 3, 3

Done

I decided to try something different.  Work on snatch on days 1 and 3, clean & jerk on days 2 and 4, off on days 5 and 7, and max on day 6.

[Ross Miller]

Wednesday 4/1/2009

"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
215# x 1 power + 1 full + 2 split jerks
235# x 2 + 2
240# x 2 + 2
245# x 2 + 2
250# x 2 + 2

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

Back squat
295# x 5
305# x 5
315# x 5

Done

[Ross Miller]

Thursday 4/2/2009

"Medium" 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)
175# x 2
195# x 2
200# x 2
205# x 2
210# x 2
215# x 2
220# x 2

Snatch Balance
135# x 2
155# x 2
175# x 2
185# x 2, 2
195# x 2, 2
205# x 2, 2

Snatch High Pull
235# x 2
245# x 2
255# x 2, 2
245# x 2
235# x 2

Done