Monday, December 14, 2015

Interesting Reads

Where does it hurt? is a good interesting read by Glenn Pendlay related to weightlifting training.

Love this one by Pendlay again: You are not special.  This one briefly touches on the age old debate about weightlifting;  strength or technique?

And if you haven't seen this one, it is Ilya with another world record in the clean and jerk at 246kg (541lbs).  This and a soon to be third gold medal in the Olympics, and the fact that he has never lost in competition, is the reason he will be the greatest lifter that ever lived.

Plus stupid human tricks (language)


Jon North Documentary (language)



Thursday, October 29, 2015

Taper Time

I am two weeks out from Old Man American Open (weightlifting) and feel pretty healthy.  Normally my back is very sore, a shoulder is stiff, and the tendonitis in my elbow is pretty bad.  The difference in my training heading into this meet is that I took on a little bit of a conjugate method of training for strength.  A couple of days of max effort upper and lower, then a couple of dynamic effort (speed) days later in the week.  Additionally, most of weightlifting has been from the blocks.  Pulling from the blocks has really saved my back.  Six weeks out, I started pulling everything from the floor about 5 days/week.  Essentially, I tried to get a bit stronger and then with six weeks out, I focused on my sport. This is really an age old method of training.  I am really looking forward to seeing how the training will translate to competition.  On top of a different training regimen, I moved down weight classes because frankly, I got tired of eating like it was my job.  I know, cry me a river, but it is just a full time job artificially keeping on 15lbs of bodyweight.  I feel quicker, a little weaker, but a whole bunch better.  Trying to go 94/116 as a 77kg lifter, wish me luck!


Wednesday, September 9, 2015

Chalk on the Hands

Every time I leave the gym, I can't get clean.  I scrub and scrub and scrub my hands, but they won't come clean.  The chalk seems to be permanently embedded in them.  Every time I go to the gym, the chalk residue just seems to keep building up, like sediment in an old pipe.  I suppose that if I took a few months off from training, the stuff might eventually fade away, but the moment I pick up the barbell again, I would quickly just rebuild the same dull white film on my hands that seems to be sprinkled with sweat and a little blood, and sometimes a few tears.  But how could I quit the barbell anyway?  It has given me so much in my life.  I studied it in high school with my father, I studied in college and was told that I could never monetize it, and I continue to study it today.  From this study of the barbell, I have made a great living, sharing and teaching the ways of the barbell, and plan to do so, for the rest of my life.  I plan on passing it on to my children.  But you see, I could not have accomplished any of this without hard work outside of the gym.  I work on my craft, I work on my family, I work on myself very hard.  The reason I work so hard, to a large measure, is because of this chalk on my hands.  The chalk on my hands from the gym represents discipline, determination, and consistency.  These things are valuable in the gym, but they carry over to the outside world as well.  When I leave the gym, the lessons I have learned in it stay with me, just like the white dust I use to grip the barbell.  Without these dirty, dusty, chalky, sweat soaked hands, I would not be the man I am today.  I would be softer, less successful, and know far less about myself as a man.  So with that being said, I hope this chalky coating on my hands never fades, because as it goes, so goes the man.


*This concept was inspired by a podcast by Jon North called Weightlifting Talk.

Wednesday, August 19, 2015

Odds and Ends

Since I have not posted a blogpost since June, I figured I would give a recap of things that have happened.  My last meet was in Savannah, GA at the old man Pan Am Championships.  I placed fifth out of 8 lifters at the meet with a competition PR total of 203 kg.  I went 3 for 3 in the snatch with a competition PR of 93 kg.  My clean and jerk was almost an all time PR but I missed the jerk at 118kg.  I had to settle for a routine 110kg lift.  I did all of this in the 85kg weight class.  Since that meet I have decided to drop down to my old weight class of 77kg and compete in the old man American Open this November.  To be quite frank, I just did not enjoy the process of keeping about 15lbs of "extra" body weight.  I know, cry me a river, but I just got tired of eating all the time.

Enough about me, lets look at some new weightlifting developments.

How about a 15 year old C. J. Cummings beating 25 year olds to become a Senior National Champion and breaking God knows how many youth, junior, and men's records along the way.


Or the 94kg class with this jolt of excitement as Jared Fleming set a new American record in the snatch on his way to winning a national championship beating out two Olympians in the process.



And finally the real untold story is who I think will represent the U.S. men in the Olympics next year in Rio, Caine Wilkes clean and jerking over 500lbs on his way to a national championship and becoming the meet's best lifter.

Monday, June 29, 2015

Can't Ride Two Horses

I heard several years ago from a high food chain strength coach Mike Boyle, that "you cannot ride two horses at the same time."  When he said that, it really hit home with me.  The idea that you cannot ride the "weightlifting horse" and the "cardio horse" at the same time really resonated with me.  If you try to excel at both, one or both would suffer.  So with this good advice taken to heart, I went pretty much all in on the weightlifting horse.  I have done, with little exception, only weightlifting for the well over a year now with some decent results.  Squat numbers improved, snatch numbers up, and the clean and jerk numbers went up slightly.  But as a result, I have some nagging injuries that come along with doing  a limited number of training modalities.  Day after day of squatting, snatching, cleaning and jerking certainly leads to some repetitive "injuries" and certainly some holes in your game.  After watching the Crossfit Games Regionals, where they snatched up to a one rep max on tired shoulders and legs, I began to wonder if I could still reach my goals in weightlifting and still accomplish other physical goals at the same time.  Most guys at that level were more than capable of snatching over 100kg while still capable of performing other skills very well and having a fantastic aerobic base.

 
So with that being said, I am going to saddle up a couple of horses, one of which is still weightlifting.  Even if I maintain my current numbers and just feel a little better from being more well rounded, it will be worth it.

Friday, May 15, 2015

Life is Relentless, Be Consistent

I have been training for a meet coming up in June for about seven months now.  I wrote last post about the lack of sleep and other barriers that I had been dealing with, that affects training.  This is not to rehash my "troubles", because quite frankly, I have a great life.  I have a wonderful wife and two beautiful boys that luckily favor their mother.  My life is sweet.  However, my setbacks are worth looking at from a more macro view.  So far this seven months of training, I have had a handful of nights  without broken or inadequate sleep.  Sleep deprivation and young children go hand and glove.  Additionally, I have had some job related goals that have interfered with training and brought about some knee troubles.  I bombed out of my first meet, got food poisoning and lost ten pounds, and have dished out more antibiotics to my family in the past 5 months than I thought was possible.  Life is without a doubt, relentless.  My life is not difficult by any stretch of the imagination, but it continually provides me with opportunities to sit in a corner and suck my thumb and pout (which I have done on occasion).  I am now one month out from old man Pan American Weightlifting Championships and am not exactly where I had hoped I would be.  So do I go to the pouting corner, or do I keep pushing forward.  Obviously if I was just going to give up, I probably would not write about it because that would be a pretty crumby lesson.  The best advice I can give to anyone that has a goal and runs into roadblocks (and we all do) is to lace up the shoes, pull the belt tight and put more chalk on your hands. If you quit, you will never know how great you can be.  I want to see how great I can be... not now, but over decades.  As hard as it is to do, you have got to play the long game in life.  No matter how many bloody noses life deals you, keep showing up to fight every day and eventually you will see how great you can be.  Slam bars!!!


Friday, March 20, 2015

Old, No Sleep, Bad Technique

This is a description, albeit exaggerated, of my current training status.  While forty years old is young in the grand scheme of things, in weightlifting it is rather aged.  Especially if your training age in the sport is only about 3 or 4 years... without a coach.  I also have a three year old son at home with a five month old brother waking up a couple of times per night still.  Four or five hours of broken sleep + a 40 year old back + squatting three times per week, sometimes creates zombie status for me.  I knew intellectually how important sleep was to training, but now I have first hand knowledge of how a rigorous training plan is not compatible with sleep deprivation.  I recently tried out an online training program from California Strength, which really was beneficial.   Lots of squatting, position work, and a bunch of overhead work really brought about gains in strength, despite my domestic challenges.  There was quite a bit more volume than I was used to, but I tried the beginner's program in its entirety.  I came to realize a few things.  This would be easier if I was 20, had no responsibilities, and could sleep 10 hours a night... like your typical Occupy Wall Street participant, only without the Marxism.  After giving it a go for several weeks, I whittled back the volume by probably half and still made gains in my strength.  I could certainly continue pressing through the volume, but I have other obligations that are more important.  So take it from me, stay young, sleep all you can and but keep training.  Now some cool videos.




Saturday, February 21, 2015

Junior and Youth Weightlifters are Strong

Just take a look at some of these young people and the amount of weight they move... unreal.

CJ Cummings is a 150 lb freak athlete.  At 14 years old he is breaking records for school age kids and beating 25 year old men.  This is an American youth record and darn strong.  156kg (343lbs) from ground to overhead... unreal.



Mattie Rogers breaking a snatch record for juniors.  She snatches 91kg (200lbs) at a bodyweight of 138lbs.




Tuesday, January 27, 2015

Catching the Snatch and the Clean


Last time we discussed the pulls for the snatch and the clean from my rookie perspective. This time we will discuss the all important catch positions, without which, you really cannot put your best weight overhead.   

Snatch

There are a couple of ways to catch a snatch or clean.  One of them is the split position, which looks like an exaggerated lunge.  A bunch of old school lifters did it decades ago, but no top shelf lifters of today do it below about the age of thirty.  The most effective way to catch as much weight as possible is in a very deep squat. For the snatch, you should shoot for having the armpits facing forward (arms fully externally rotated), which will create the most stable shoulder position. Additionally your torso should be as upright as possible, which is usually improved by better mobility in the hips.  Since most people struggle with a valgus knee position while squatting (knees caving inward) a cue to shove the knees out so that the thighs are in alignment with feet is very helpful.  If all of this lines up well, then the bar should be lastly positioned behind the head where the weight is really supported by the upper back and not stressful on the shoulders. 




Clean

The clean has a lot of the same properties as the catch of the snatch.  The squat should be as deep as possible unless you are a splitter, in which case you aren’t going the medal in the Olympics. The squat should be almost identical with the torso upright and the thighs tracking over the feet.  The bar should be sitting on the meaty part of the shoulders and shoved all the way back into the throat with high elbows.  The hands do not support the weight at all, but are only there to keep the bar pushed back a bit and ready to transition the overhead jerk position. 



So there you have it.  We discussed the pull last time, and this time we worked on how to catch the bar after you pulled as hard as you possibly can.  So go out there find a coach, video yourself, watch the greatest lifters in the world online, take seminar, and by all means snatch clean and jerk and squat.  


Here is what they look like put together to perfection!