On Friday I worked up to 100/130 and 170 FS. It wasn't such a bad day, those are numbers that I expect out of myself on most days. Anything less than those numbers and I have to really question what I'm doing with my training.
I picked up training on Saturday by working up to 100/135 and 172PR FS. It was great to get the 2kg PR, but you know I wanted to put 175 on the bar. You can count on 175 being loaded more often with future training.
I had some great as well as poor weight selection on Saturday. I successfully jumped from 50 to 70 to 90 in the snatch which I've never done before, then made 100, and then thought I could go right into 110, a weight I've only made once in training. Well I clarked 110, went down to 105 and couldn't do that either. In other words, I got greedy. Taking 105 after 100 would have been much wiser. It's better to get that 100+ or 130+ than to just do the same thing 100/130 all the time. To do this it takes some methodical weight selections, not just the round numbers.
I watched a Video of Jon North training and he came into the gym cold and snatched 120, then 140, then made 150 on his third attempt. It was something else to watch. I want to be in that kind of shape with my lifting. That same Jon North worked up to 155/190 recently. Honestly, how quickly a lifter can get to 90% I believe is a good indicator of their mastery of the sport. You see lifters that come in and stretch for 20 min., warm up with 50kg for 5 sets and slowly work up to top weights and that doesn't impress me. Someone who impresses me might walk in the gym and go straight to the empty bar and loosen up with it, then put 50kg on and before you know it they are up to a heavy weight just like that. I'm pretty sure I watched North go from 120 to 170 in the clean and jerk before. Something tells me those kind of jumps are inherited from Donny Shankle, but again I like that kind of mentality. It says, who cares about the light weights, what I care about is those big weights.
Saturday, April 30, 2011
Monday, April 18, 2011
Training on Sundays
I took Sunday training off yesterday. Going into Collegiate's I had been training every Sunday. Well today was not good training. What I learned today was that if I don't train on Sunday, Monday will feel like a Sunday's training or even worse.
At first Sunday training didn't go so well. I think the first Sunday I came in I might have snatched 80 and clean and jerked 100. Eventually though, leading up to Collegiate's I was snatching 90 and clean and jerking 110 on Sunday (I mean that was my lightest workout of the week, now that's sayin' something). I started training on Sunday because Monday workouts were just horrible (like todays workout). What I found was keeping the ball rolling on Sunday lead to more productive workouts with greater intensities on Monday. SIMPLE SIMON MUST TRAIN ON SUNDAYS.
At first Sunday training didn't go so well. I think the first Sunday I came in I might have snatched 80 and clean and jerked 100. Eventually though, leading up to Collegiate's I was snatching 90 and clean and jerking 110 on Sunday (I mean that was my lightest workout of the week, now that's sayin' something). I started training on Sunday because Monday workouts were just horrible (like todays workout). What I found was keeping the ball rolling on Sunday lead to more productive workouts with greater intensities on Monday. SIMPLE SIMON MUST TRAIN ON SUNDAYS.
Saturday, April 16, 2011
Training log (April 11-16) and training thoughts
SN/CJ
Mon- 95/125
Tue- 100/120
Wed- 100/125
Thur- 100/120
Fri- 95/125
Sat- 105/130
What a consistent week for me. I've never snatch 100 consistenly that many days in a row. I think on Friday it caught up with me, but I was roaring back on Saturday. On Saturday I went to Twin City Barbell and trained on the same platform with Dan Motoyoshi. Training on the same platform with someone who lifts more than me is always benificial. I always end up doing a little more than if I was doing my own thing.
Earlier in the week I was doing some very heavy front squats that may not have been necessary. Actually, on Friday I didn't squat at all after snatches and clean and jerks and I attribute my lifts on Saturday to not squatting on Friday. Earlier in the week I had worked up to a 165 front squat and felt a PR of 170+ was not far off, but what good is all that leg strength if it doesn't carry over to the lifts? What those big squats do is make my legs tired and give me a sore back.
Right now I'm contimplating squatting less frequently, say Mon., Wed, Sat. for max singles or else squatting every session but keeping the intensity down. From suggestion as well as practical experience I've found that keeping the intensity below 110% of my C&J makes for consistent and productive workouts with the competition lifts. This doesn't mean that I don't get good work in. Doing 5X2, 3X2, or 3X3 with 10-15kg over what you clean and jerk is no easy task, it's just more practical than doing 40kgs over my clean and jerk and holding back my competition lifts in the process. Also, I don't think it matters if I front or back squat, although I favor the front squats. What I could do is alternate front and back but keep the intensity under 110% which would be a natural way to alternate heavy/medium workouts since the back squat is easier than the front squat. I got that one from Duane Hansen. Thank you Duane.
Leading up to Collegiates I was training on Sundays but I am going to try to make it a day of rest in the future. Training six days a week does seem to be the standard as opposed with seven. The main thing I've noticed is training environment. Training alone gets me by but is not optimal. When I go to Team Spartacus headquaters or Twin City Barbell the intensity is always higher.
Mon- 95/125
Tue- 100/120
Wed- 100/125
Thur- 100/120
Fri- 95/125
Sat- 105/130
What a consistent week for me. I've never snatch 100 consistenly that many days in a row. I think on Friday it caught up with me, but I was roaring back on Saturday. On Saturday I went to Twin City Barbell and trained on the same platform with Dan Motoyoshi. Training on the same platform with someone who lifts more than me is always benificial. I always end up doing a little more than if I was doing my own thing.
Earlier in the week I was doing some very heavy front squats that may not have been necessary. Actually, on Friday I didn't squat at all after snatches and clean and jerks and I attribute my lifts on Saturday to not squatting on Friday. Earlier in the week I had worked up to a 165 front squat and felt a PR of 170+ was not far off, but what good is all that leg strength if it doesn't carry over to the lifts? What those big squats do is make my legs tired and give me a sore back.
Right now I'm contimplating squatting less frequently, say Mon., Wed, Sat. for max singles or else squatting every session but keeping the intensity down. From suggestion as well as practical experience I've found that keeping the intensity below 110% of my C&J makes for consistent and productive workouts with the competition lifts. This doesn't mean that I don't get good work in. Doing 5X2, 3X2, or 3X3 with 10-15kg over what you clean and jerk is no easy task, it's just more practical than doing 40kgs over my clean and jerk and holding back my competition lifts in the process. Also, I don't think it matters if I front or back squat, although I favor the front squats. What I could do is alternate front and back but keep the intensity under 110% which would be a natural way to alternate heavy/medium workouts since the back squat is easier than the front squat. I got that one from Duane Hansen. Thank you Duane.
Leading up to Collegiates I was training on Sundays but I am going to try to make it a day of rest in the future. Training six days a week does seem to be the standard as opposed with seven. The main thing I've noticed is training environment. Training alone gets me by but is not optimal. When I go to Team Spartacus headquaters or Twin City Barbell the intensity is always higher.
Wednesday, April 13, 2011
2011 USA Weightlifting Collegiate Nationals
2011 USA Weightlifting Collegiate Nationals
I competed in the 77kg weight class and made 5/6 lifts. Bodyweight was 76.53 and I really didn't have to "cut" to make weight, just made sure to not eat or drink anything until I weighed in.
The results
Representing UW-River Falls
6th place - 242kg total (5th place was Chris Kim(LSUS) with 244kg but also lighter)
Snatch- 100,105,107PR
C&J- 130,135,137(no lift)
I was +9KG up on my total from last year which is good. I was also 2KG shy of the 244KG total needed to qualify for Senior Nationals in Council Bluffs, IA in early July. I qualified last year and I can do it again. There may be a small local meet in Waterloo, IA later this month which would be another opportunity to qualify and also my coach Brian Derwin mentioned a possible qualifier meet at Team Spartacus Headquarters.I feel confident in opening with 105/130 in the future for snatch and C&J. My snatch has just been on lately, I've even done 110 in training. It's my jerk that gives me trouble, I can clean more than I can jerk. My best clean ever is 144KG done in Montana with Steve Gough and Mike Karchut present. I can also front squat a ton, my best is 170KG done at SWSC in front of Adam Rozmenoski. My best C&J ever is 139KG, done in Carroll, IA to qualify for Nationals last year.
The 110 snatch was done a few weeks before Collegiate's. I'm pretty sure I was watching the move Blue Chips, which happens to have Dick Vitale in it. He's always saying things like "it's gonna be awesome, baby" or "the big 10, baby". He always says baby. Somehow I think that got in my head from the movie, so this is what I'd like to call the Dick Vitale snatch because I say "110 baby" after I do it. This lift was done in Rochester, MN while training with Adam Rozmenoski.
I competed in the 77kg weight class and made 5/6 lifts. Bodyweight was 76.53 and I really didn't have to "cut" to make weight, just made sure to not eat or drink anything until I weighed in.
The results
Representing UW-River Falls
6th place - 242kg total (5th place was Chris Kim(LSUS) with 244kg but also lighter)
Snatch- 100,105,107PR
C&J- 130,135,137(no lift)
I was +9KG up on my total from last year which is good. I was also 2KG shy of the 244KG total needed to qualify for Senior Nationals in Council Bluffs, IA in early July. I qualified last year and I can do it again. There may be a small local meet in Waterloo, IA later this month which would be another opportunity to qualify and also my coach Brian Derwin mentioned a possible qualifier meet at Team Spartacus Headquarters.I feel confident in opening with 105/130 in the future for snatch and C&J. My snatch has just been on lately, I've even done 110 in training. It's my jerk that gives me trouble, I can clean more than I can jerk. My best clean ever is 144KG done in Montana with Steve Gough and Mike Karchut present. I can also front squat a ton, my best is 170KG done at SWSC in front of Adam Rozmenoski. My best C&J ever is 139KG, done in Carroll, IA to qualify for Nationals last year.
The 110 snatch was done a few weeks before Collegiate's. I'm pretty sure I was watching the move Blue Chips, which happens to have Dick Vitale in it. He's always saying things like "it's gonna be awesome, baby" or "the big 10, baby". He always says baby. Somehow I think that got in my head from the movie, so this is what I'd like to call the Dick Vitale snatch because I say "110 baby" after I do it. This lift was done in Rochester, MN while training with Adam Rozmenoski.
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