Topic: young master lifter

[Keith Miller]

I figured I would re-start my training log here after reading some other logs and not keeping my old one up at Fortified Iron.  Just to introduce myself for training purposes, I am 36 this year, and usually go back and forth between the 77 kg and 85 kg class.  My bodyweight likes to stay around 80 kg most of the time, and I generally don't like cutting, but I'm currently working on getting my BF down.  My current best lifts are 90 kg snatch and 116 kg Clean & Jerk, but not in the same meet (hoping to change that at Masters Nationals).

I had strained my lower back on Monday night and didn't get the back squats in for the Russian program I'm doing (similar to Paul LaDuke's two x's per week), so yesterday was a test day to see how the back was feeling.

Wednesday, 3-4-09

Power Clean

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

Power Snatch

50 x 3
60 x 3 x 5

Front Squat

60 x 5
85 x 3
102.5 x 2 x 3

Planks, side plank, stretching

[Matt Erdman]

Looks like a good workout anyway. Try stretching the hip flexors. When they are tight it puts extra stress on the lower back.

[Keith Miller]

Did some stretching to start off, then some more afterwards. 

Friday, 3-6-09

Snatch

40 x 3
50 x 3
60 x 2
65 x 2
70 x 1  these were just to see how my back was feeling, went great, just felt a bit slow

Back Squat (Day 14, 95% x 3x3)

50 x 5
70 x 3
90 x 3
110 x 2
120 x 1
130 x 1
135 x 2 x 2, then a single (this was 95% of 142.5)

Push-ups  BW + 10 kg x 15 x 2 sets

All in all, not bad for having tight hip flexors today, will be working on getting them loosened up

[Paul LaDuke]

Thanks for posting another master aged log.  There isn't much info on training as a master out there, so it is good to get another perspective.

Question on today's training.  Workout is scheduled for sets of 3 reps, why do sub-target sets with only 1 rep?  The only reason I ask is that if my schedule is 3 reps, my heavier warm up sets are also 3 reps.  This just gives me feedback as to how I am feeling and if I need more warm up time, etc.  Do you find that doing singles is enough warm up?  Maybe you do these singles in a rather quick succession?

Thanks!  I enjoy seeing your log.

[Keith Miller]

Hey, Paul!!  I know there isn't much out there, that's why I decided to post my training here, to get some advice.  I don't have a great reason why I warm up that way with squats, but I used to do that.  Mostly my thinking was to not wear myself out doing the warm-up weights before I get to the working sets. 

Sunday, 3-8-09

Snatch

40 x 3
50 x 2
60 x 1 x 5
65 x 1 x 3
70 x 1
72.5 x 1
75 x 1  it was out front, but I ran and got it
75 x 0 x 2  not there

Clean & Jerk

50 x 2
65 x 2
75 x 2
85 x 1  that's it

Snatch Pulls from boxes (knees)

50 x 3
70 x 3
90 x 3
100 x 3 x 2

Well, I think my back is a bit overworked still, and that is probably why my snatches sucked.  Oh well, back to work.

[Matt Erdman]

Are you going to take another crack at 95x3x3 or just do 100% next?

[Keith Miller]

I've only got 4 weeks to Masters Nat'ls, so I'll probably just go to the 100% for the 2 doubles.  I'll prob take my belt with me for them, then squat first.  I'm also going to cut back a bit on the lifts this week, so we'll see what happens.

[Carl Darby]

Good to see your log here. I had a similar situation with the russian squat routine and a tweaked back. Three weeks ago, I did something bad to my lower back while throwing, then was supposed to do the 4x4 day of the russian squat routine that week. I only managed 4, 3, 3, 3. Took the next week off from heavy squating and came back last week to get all 4 sets of 4. Back is doing fine now.

Only 4 weeks to go. I can hardly wait.

Carl "not so young but not yet old masters lifter" Darby.