Topic: young master lifter

[Paul LaDuke]

4 weeks is a lot of training time yet!  Don't start tapering yet if that is your plan.  I usually do a max effort squat day about 10 days before competition although now I think I could get away with 7 days before competition because of more performing more squats.  I would really work hard for the next 2 weeks and then taper 10 days or so from the big competition.

Good luck and I hope the back gets better!

[Keith Miller]

Paul, I am not starting my taper yet, I'm just deloading for a week, then hit it hard for 2 weeks, then taper the last week.  I just want my back better, and I am going to try the Joe Mills 20/20 2 days/week leading to the meet.  So, Wed and Sun will be 20/20 starting this week, but I'll be starting a little light.  Thanks for the concern.

Monday, 3-9-09

Back Squat (Russian Squat program day 15)

warm up, then 50 x 5
70 x 3
90 x 3
100 x 3
110 x 2
115 x 2 x 6 sets  these all went the easiest today, especially with my back and hips.

Power Jerk

50 x 3
60 x 3
70 x 3
80 x 3 x 3 sets

And that is all, had to run off to class.

BTW, for those who do yoga, what do you do, and when do you usually do it?  I'm thinking about getting some in (and my wife keeps bugging me to go with her to a class).  Thanks for all the advice.

[Keith Miller]

Back is feeling a little better, but still a bit achy.

Wednesday, 3-11-09

Snatch (20 rep program)

40 x 3
50 x 3
57.5 x 1 x 5 (every 45 sec)
62.5 x 1 x 5 (every minute)
65 x 1 x 5 (every minute)
67.5 x 1
70 x 1
72.5x 1
75 x 1
77.5 x 0 x 2  tried it twice, but back was getting tired and not staying tight

Power Clean & Jerk (split)

50 x 2
60 x 2
70 x 2
80 x 2
90 x 1 x 3

That's it, have to go to class!!  Nay advice for doing a little yoga after workouts????

[Paul LaDuke]

Keith,

I have never done yoga so I can't directly comment.  But from what little that I know of it, it would be worth your time to try, especially for your back.  It may give you some new feed back as to what is ailing your back and give you some new ideas on treating it.  Yoga is also good for the stress relief and the core and flexibility work also.  Give it a try, you have nothing to lose and will probably benefit.

[Keith Miller]

Thanks for the reply, Paul.  I'll try it this weekend with my wife and see how I feel.

After a pretty rough week, squats didn't go too well, so I might repeat next week.

Saturday, 3-14-09

Snatch off Blocks (knee height)

40 x 3
50 x 3
60 x 3 (powered)

Back Squat

50 x 5 paused
70 x 3 paused
90 x 3
110 x
122.5 x 2
132.5 x 2
140 x 1  mised second rep, but first one felt great 

Snatch Pulls

50 x 3
70 x 3
90 x 3

Quit there because I have heavy clean and jerks tomorrow.

[Keith Miller]

Sunday, 3-15-09

Clean & Jerk

50 x 3
65 x 2
75 x 2
85 x 1
92.5 x 1
100 x 1
105 x 1
110 x 1  sent so well, I thought I'd do...
114 x 1  PR!!!!! 

I've been chasing this PR for the last several months

Snatch

40 x 3  power
50 x 3
60 x 2
70 x 1
75 x 1
80 x 1 x 2  first one was a tad forward, had to take a couple of steps, but the 2nd one went super smooth

Back Squat (felt I had to redeem myself after yesterday)

70 x 5
90 x 3
110 x 2
120 x 2
125 x 2  all went pretty smoothly, and non too hard

All in all a great workout.  PR clean & jerk by 2 kg in training, finally got past the dreaded 80 kg snatch, and even back squat went well after maxing out (more or less) yesterday.  Not sure what caused it all, but I'LL TAKE IT!!!

[Gary Deal]

    I SAW EACH AND EVERY LIFT, K MILLER CAME OUT OF THE 110 LIKE A BOUNCING BASKETBALL, SURPRISED HIM SO MUCH HE ALMOST LOSS CONCENTRATION ON THE JERK, 118 AT THE NATIONALS, HE ON THE MOVE

[michael cooley]

Terrific job, Keith!     I wish I could have been there to see it!

Work has been 24/7 lately (such is the life of a corporate bankruptcy lawyer in this economy), and my training has suffered accordingly.  I'm not going to make it to Nationals this year, but I'm so pleased your lifts are taking off!

Best,

mpc