Topic: young master lifter

[Keith Miller]

Saturday, 3-21-09  (should have worked out yesterday, but didn't feel like it)

Back Squat

50 x 6
70 x 4
90 x 3
110 x 2
125 x 2
135 x 1
140 x 1/2  got stuck on the second rep coming out of the hole
105 x 8  this was mostly to chastise myself for giving up on the 2nd rep of 140

Snatch grip push press (BTN)

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

Clean Pulls

60 x 3
80 x 3
100 x 3
112.5 x 2 x 2

pull-ups

Notes:  I feel like my legs are getting stronger, but the actual numbers just don't seem to be there quite yet.   

[Keith Miller]

Sunday, 3-22-09

Snatch

40 x 3
50 x 3
60 x 2
70 x 2
75 x 1
80 x 1 x 2  both were out front a bit
85 x 1  out front a bit
88 x 0/1 x 2  mised both attempts

Hips and thighs were a bit tight, so I was bit surprised that even 80 and 85 went up okay.

Clean & Jerk

50 x 2
70 x 2
80 x 2
90 x 1
95 x 1
100 x 1

These all felt okay, but not great, but they did loosen up the hips and legs some

Snatch

50 x 3
60 x 2
65 x 2  these all felt really good!!

[Keith Miller]

Monday, 3-23-09

Snatch

40 x 3
50 x 2
60 x 2  straps
65 x 2  straps
70 x 2  straps
75 x 1 x 3  missed second rep on first set, so just did singles.  Ths straps were because I didn't feel like using chalk today, and the weather was humid with my smoothly knurled bar.

Back Squats

50 x 5
70 x 3
90 x 3
105 x 2
115 x 2 x 6 all really easy

Snatch RDL

90 x 3
100 x 3 x 2  these were pretty good, but need to get better

knees to elbows x 25 x 2

[Matt Erdman]

Are you going to try a 1RM on your back squat?

[Keith Miller]

Yeah, I'll be doing that Friday evening, approx 9 days out, so I should be fine for recovery.

[Paul LaDuke]

That is usually what I do just before a meet - do a max effort workout in the squat about 9-10 days before competition.  My goal this next time to do it would be to squat 180kg.  So I would warm up and do singles starting at 150 and work my way up to 180 in increments of 5kgs.  That would be a total of 7 reps.  That way I am doing a lot of work at pretty high intensity.  I have found it to be a pretty good plan.

Good luck!

[Keith Miller]

Thanks, Paul, that's what I'm planning for Friday.  I'll be working up to about 150 kg (I hope) for a PR.  It'll take about 5-7 sets to get there, and I'm not totally sure about the working sets to get to that number, but we'll see how it feels.

Wednesday, 3-25-09  didn't feel too hot today

Cleans

50 x 3 power cleans, then 3 full cleans to warm up
65 x 3
75 x 3
85 x 2
92.5 x 2  felt a bit heavy
97.5 x 2  felt heavy
100 x 1  that's it, but a little better

Power Jerks

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

Front Squats

70 x 5
90 x 5
100 x 5

Could have pushed the fronts for 5's today, 100 felt pretty easy, but wanted to make sure the legs were fresh for Friday.

[Keith Miller]

Paul, your video inspired me today!!!

Friday, 3-27-09

Back Squat

50 x 8
70 x 5
90 x 3
110 x 2
117.5 x 1
125 x 1
132.5 x 1
140 x 1
147 x 1  PR!!
151 x 0/1  got down, then went mental and could not get up, lost it

MetCon just for fun today

Isabel (snatch 30 reps for time)

55 x 30 in 9:30  power snatches

This was very tough and I was breathing so hard!!!