Topic: young master lifter

[Keith Miller]

Recovery week!!

Tuesday, 5-19-09

Snatch

40 x 3
50 x 2
57.5 x 2
62.5 x 1 x 3  and these sucked a bit today

Clean & Jerk

60 x 2
70 x 2
80 x 1 x 3

Back Squat

50 x 5
70 x 3
90 x 3
110 x 2
120 x 2 x 2

[Keith Miller]

Okay, have to catch these up a few days!!  No workouts Wed and Thurs.

Friday, 4-22-09  went to an LA Fitness that I am signed up with due to having class.

Leg Press (I don't know what the sled weighs, so these'll just be the weights I add to it)

90 lbs x 10
180 x 10
270 x 10
360 x 10  these pumped up the legs pretty well

Snatch grip push press (behind the neck)

bar x 5
95 lbs x 5
115 x 5
135 x 5
155 x 5

Pull-ups

bw x 8 full reps

Saturday, 4-23-09

Power Snatch  (legs were still a bit fried from leg presses)

40 x 3
50 x 3
60 x 2
65 x 1
70 x 1  (2 misses before making one, no pop at the top)

Power Clean and Split Jerk

50 x 2
70 x 2
80 x 1
85 x 1
90 x 1

Sunday, 4-24-09

Starting 20/20 program on Sundays with a friend

40 x 3
50 x 2
55 x 1 x 5
60 x 1 x 5
62.5 x 1 x 5
65 x 1
67.5 x 1
70 x 1 (missed, then make - overthinking)
72.5 x 1
75 x 1 (missed, then make - not finishing)

Clean & Jerk

50 x 2 power cleans, then 2 clean & jerk
65 x 2
75 x 1 x 5
80 x 1 x 5
85 x 1 x 5
87.5 x 1
90 x 1
92.5 x 1
95 x 1
97.5 x 1

Back Squat

60 x 3
80 x 3
100 x 2
110 x 2
120 x 1

Went to LA Fitness to sit in a hot tub for about 20 min and let the jets massage my lower back!! 

[Matt Erdman]

Are you lifting with Brian on Sundays?

[Keith Miller]

No, not yet.  He is pretty busy at work right now, but in June (a couple of weeks) we'll probably hook up for one or two per week.  We'll see how our schedules work out.

Tuesday, 4-26-09

Snatch

40 x 3
50 x 3
60 x 2
65 x 2
70 x 2 x 4  no misses, this is about 78%

Power Clean

50 x 3
70 x 3
80 x 3
85 x 2
90 x 2
85 x 2
80 x 2

Jerk from Behind Neck

50 x 3
70 x 3
90 x 2
100 x 2
110 x 1
120 x 1 x 2  the first wasn't so bad, but the second was better

Thursday, 4-28-09

Clean & Jerk

50 x 3
60 x 2
70 x 2
80 x 2
90 x 1
97.5 x 1 x 6  missed the jerk on second rep, but they all got better after that!!

Power Snatch from Knees (boxes)

40 x 3
50 x 3
60 x 3 x 3

Friday, 4-29-09  went to LA Fitness after work

Front Squat

bar x 5 and lots of other warm-up
115 lbs x 5
155 lbs x 3
195 lbs x 3
225 lbs x 3 x 5  should have done more, but the legs were pretty sore today

Flat Bench Press

bar x 10
95 lbs x 6
135 lbs x 5 x 3

and that's it for today!!

[Keith Miller]

Sunday, 4-31-09

Snatch

40 x 3 (2 powers and 1 full)
50 x 3
55 x 2
60 x 1 x 5
65 x 1 x 5
67.5 x 1 x 5  these all went pretty well
70 x 1
72.5 x 1  thought I'd get all the way through today
75 x 0,1  missed first try, then made it
77.5 x 0,0,0  missed 3 times, no pop in the second pull (I think legs and hips were down from Friday squats)

Clean & Jerk

50 x 3
65 x 2
72.5 x 1 x 5
77.5 x 1 x 5
82.5 x 1 x 5  was taking too long, but it was hot today
85 x 1
87.5 x 1
90 x 1
92.5 x 1
95 x 1  got all these, but had to really push by the end

Back squat

50 x 5
70 x 3
90 x 3
110 x 2
120 x 1
130 x 1  not too tough so...
140 x 0  got into the bottom, and nothing

All in all a decent workout, but got to work on the heavier snatches

[Jack]

Much better than decent Keith!

Sjaak

[Keith Miller]

Thanks, Sjaak!!

Tuesday, 6-2-09

Snatch

40 x 3
50 x 3
60 x 2
70 x 1
75 x 0,1  probably should have taken another warm-up
77.5 x 1  a bit out front, but saved it (85%)
72.5 x 1  very solid (80%)

Snatch Pull

85 x 3  (95%)
90 x 3  (100%)

Snatch (second round)

50 x 2
60 x 2
67.5 x 1  getting tired
72.5 x 1,0,1,1  (80%)  some were better than others

Snatch Deadlift

80 x 3
100 x 3
110 x 3

Hanging felt really good!!

Wednesday, 6-3-09

Back Squat (commercial gym)

bar x 10
135 lbs x 5
185 lbs x 5
225 lbs x 3
245 lbs x 3 x 10 sets

[Matt Erdman]

Nice squatting. Still need to get consistent with those snatches.