Topic: young master lifter

[Gary Deal]

      BARISTER COOLEY, THE INTENSITY AND NERVEROUS ENERGY LEVEL HAS SUFFERED IN YOUR ABSENCE .   GARY

[Carl Darby]

I wish I had a clue what Mr. Deal is talking about.

Nice pr Keith.

[Gary Deal]

    CARL. GO TO YOUR WEIGHTLIFTING EXCHANGE EMAIL, I MAY HAVE CLEARED IT UP.    GARY

[Gary Deal]

KIETH HAS IN THE PAST BEEN PINNED BY PR CLEANS, BUT HE BOUNCED OUT OF 114 WITH EASE. THUS BASKETBALL REFERENCE, SURPRISED HIM, AND HE HAD A SOME WHAT SHAKY JERK WHICH IS ALWAYS AUTOMATIC

[Matt Erdman]

Very nice workout Keith!

[Keith Miller]

Thanks all, I really appreciate it.  My lifts definately seem to be going somewhere now.  I'm thinking my leg strength is finally moving up a bit, although my 1RM has not moved yet, I'm much more stable and confident coming out of my cleans lately. 

Mike, I completely understand, sorry I won't see you at Nationals, but maybe we'll see you this summer.  Good luck!!

[Keith Miller]

Tuesday, 3-17-09

Very sore in the upper back and traps today, so workout was so-so.

Snatch

40 x 3 (power)
50 x 3
60 x 2
70 x 2
75 x 2/4  this is because I missed 2 reps
75 x 1/3  getting tired and not finishing
75 x 2  powered, but didn't miss them

Back Squats

60 x 5  paused
80 x 3 paused
100 x 3 paused
115 x 2 x 6  first 3 sets were paused, last 3 were regular

glute ham gastroc raise  BW x 5
hyper  BW x 5 quick reps

[Keith Miller]

Thursday, 3-19-09

Power Snatch from Knees (off blocks)

40 x 3
50 x 3
60 x 2
70 x 1
75 x 1 x 2  not bad

Clean & Power Jerk

50 x 3
70 x 2
80 x 2
90 x 1
95 x 1 x 2  not bad, but first jerk was accidentally a split jerk

Snatch Deadlift

70 x 3
90 x 3
100 x 3
110 x 3 x 3  these felt pretty good!!