Definitely not a good day to die.
Apparently, today picked Keith for him to have the energetic session. Snatch work started off OK, not great. Lifts above 90% were just a millimeter to the front and a nanosecond off in timing.
Clean and jerk improved immensely. 92% was challenging, but do-able. Nice work. Then came the best part: squats. After being pinned to the floor under a 105 front squat on Saturday, Keith was smashing his squats, today. A few sets at 92% had him pumped and feeling pretty good.
"Can I go to 120; just give it a try?"
"Yup, but to prove you have increased your strength, why not do it for a double?"
So, doing my best imitation of Captain Kirk's spotter, "Don't nobody touch the bar!", Keith double dunked double bodyweight and obliterated his previous PR. He has much more in him...
Fun stuff and excellent performance!
Wednesday, September 28, 2011
Saturday, September 24, 2011
Saturday Maximum Training
With the dog show trumping training at the usual location, 4 lifters came to the newly christened RWF Regional Training Headquarters (LOL). Today's plan was max snatch, CJ, and front squat double. Lifters over 5'9" could only clean.
Snatch results with the goal of each lifter hitting at least 90% of current maximum.
Ron, PR 85, hit 78 with attempts at 81.
Brian, PR 82, hit 78 with attempts at 87 (an on-purpose misload) and 90.
Ben, PR 95, hit 90 with a few steps to chase after it.
Keith, PR 77, hit 71, after valiant attempts at 72 & 73.
Clean and jerk was a bit more iffy. So much energy was expended in the previous lift that there was not much left for the King of the Lifts.
Brian, PR 115, could get no higher than 97.
Ben, PR 127, could get no more than 95.
Keith, PR 94, hit 85 with no problems, cleaned 90 three times. No jerk on the latter, too much press and not enough punch under.
Ron, PR 102, hit 100 easy, but could not stand up with 105.
Front squat was made more difficult with a very stiff, unforgiving bar so, no boing out of the hole.
Keith, double PR of 105, could double 100 but was pinned by 105.
Ben hit a double of 155 which is 5 kilos away from his single PR.
Ron, double PR of 110, hit a new PR of 115 and a new single PR of 125, earning himself 2 stickers.
Back to the usual location on Monday with the usual suspects.
Snatch results with the goal of each lifter hitting at least 90% of current maximum.
Ron, PR 85, hit 78 with attempts at 81.
Brian, PR 82, hit 78 with attempts at 87 (an on-purpose misload) and 90.
Ben, PR 95, hit 90 with a few steps to chase after it.
Keith, PR 77, hit 71, after valiant attempts at 72 & 73.
Clean and jerk was a bit more iffy. So much energy was expended in the previous lift that there was not much left for the King of the Lifts.
Brian, PR 115, could get no higher than 97.
Ben, PR 127, could get no more than 95.
Keith, PR 94, hit 85 with no problems, cleaned 90 three times. No jerk on the latter, too much press and not enough punch under.
Ron, PR 102, hit 100 easy, but could not stand up with 105.
Front squat was made more difficult with a very stiff, unforgiving bar so, no boing out of the hole.
Keith, double PR of 105, could double 100 but was pinned by 105.
Ben hit a double of 155 which is 5 kilos away from his single PR.
Ron, double PR of 110, hit a new PR of 115 and a new single PR of 125, earning himself 2 stickers.
Back to the usual location on Monday with the usual suspects.
Saturday, September 10, 2011
Training Update
Brutality is the one word that can sum up this past week. Loading with heavy weights, many reps, bodies sore days later, and more. All in the name of "Will this help my snatch and CJ?" Short answer, "Yes."
First step to solid signs of lifter improvement: ETSU Meet on Saturday the 17th. Tight, close, finish, keep the feet flat for as long as possible. How many PRs will be set at this meet? In October, the plan is to host a local meet at the new location of the weightlifting club on a Sunday to provide another step along the way to improvement.
First step to solid signs of lifter improvement: ETSU Meet on Saturday the 17th. Tight, close, finish, keep the feet flat for as long as possible. How many PRs will be set at this meet? In October, the plan is to host a local meet at the new location of the weightlifting club on a Sunday to provide another step along the way to improvement.
Mom Was Right
And I say what she said, "Eat food rich in vitamins and minerals as well as hefty amounts of protein. Watch your sweets and fats. Get some sun." With the added qualifier that you can keep more money in your pocket to buy essentials for the weightlifting room: bars, bumpers, chalk, tape, etc.
Too many supplements and you are risking shortening your life.
From a doctor's update:
Dr. Gabe Mirkin's Fitness and Health E-Zine
September 11, 2011
Get Vitamins from Food, Not Pills
One in three women and one in four men in the United
States take vitamin pills regularly. This month, a study that
followed 182,099 people in California and Hawaii for an average
of 11 years showed that taking multivitamin pills neither
decreased nor increased the death rate for all causes or the rates
of heart attack or cancer (American Journal of Epidemiology,
August, 2011).
A previous review of 67 randomized trials of vitamin pill
effects on life and health found that taking vitamin pills may
shorten life (Cochrane Database of Systematic Reviews, Issue 1,
2008). The authors found an increased death rate of 16 percent
in those taking vitamin A pills, seven percent with beta-
carotene, and seven percent with vitamin E. The Women's Health
Initiative study followed women for eight years and found that
taking multivitamin pills has little or no influence on the risk
of common cancers, heart attacks or death rate in postmenopausal
women (Archives of Internal Medicine, February, 2009). A review
of the world's literature shows that multivitamin use neither
increases nor decreases risk for breast cancer (Annals of
Pharmacotherapy. published online April 2011)...
...VITAMIN B PILLS MAY CAUSE HARM: Every chemical reaction in
your body is started by an enzyme. For your body to convert
chemical A to chemical B, you need an enzyme to start that
reaction. All eight B vitamins are parts of enzymes. When you
take large doses of one enzyme, you accumulate end products that
must be balanced by also taking large doses of other enzymes.
For example, NIACIN LOWERS CHOLESTEROL, BUT RAISES HOMOCYSTEINE:
People who take large doses of niacin to lower cholesterol have a
marked elevation of homocysteine, a risk factor for heart
attacks. Here is how it happens: Proteins are made up of
building blocks called amino acids. The B vitamin, Niacin, is
part of the enzyme that converts an amino acid, cysteine, into
homocysteine..."
Now, I am not a doctor nor do I have a doctorate, but it seems that there is some pretty good data to concentrate first on food and much further down the list cramming a truck load of supplements down your gut.
Too many supplements and you are risking shortening your life.
From a doctor's update:
Dr. Gabe Mirkin's Fitness and Health E-Zine
September 11, 2011
Get Vitamins from Food, Not Pills
One in three women and one in four men in the United
States take vitamin pills regularly. This month, a study that
followed 182,099 people in California and Hawaii for an average
of 11 years showed that taking multivitamin pills neither
decreased nor increased the death rate for all causes or the rates
of heart attack or cancer (American Journal of Epidemiology,
August, 2011).
A previous review of 67 randomized trials of vitamin pill
effects on life and health found that taking vitamin pills may
shorten life (Cochrane Database of Systematic Reviews, Issue 1,
2008). The authors found an increased death rate of 16 percent
in those taking vitamin A pills, seven percent with beta-
carotene, and seven percent with vitamin E. The Women's Health
Initiative study followed women for eight years and found that
taking multivitamin pills has little or no influence on the risk
of common cancers, heart attacks or death rate in postmenopausal
women (Archives of Internal Medicine, February, 2009). A review
of the world's literature shows that multivitamin use neither
increases nor decreases risk for breast cancer (Annals of
Pharmacotherapy. published online April 2011)...
...VITAMIN B PILLS MAY CAUSE HARM: Every chemical reaction in
your body is started by an enzyme. For your body to convert
chemical A to chemical B, you need an enzyme to start that
reaction. All eight B vitamins are parts of enzymes. When you
take large doses of one enzyme, you accumulate end products that
must be balanced by also taking large doses of other enzymes.
For example, NIACIN LOWERS CHOLESTEROL, BUT RAISES HOMOCYSTEINE:
People who take large doses of niacin to lower cholesterol have a
marked elevation of homocysteine, a risk factor for heart
attacks. Here is how it happens: Proteins are made up of
building blocks called amino acids. The B vitamin, Niacin, is
part of the enzyme that converts an amino acid, cysteine, into
homocysteine..."
Now, I am not a doctor nor do I have a doctorate, but it seems that there is some pretty good data to concentrate first on food and much further down the list cramming a truck load of supplements down your gut.
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