This week in Training and My Thoughts on Olympic-Style Lifitng

I've been really switching up my training to help ready myself for the Highland Games season coming up. I hope to compete in at least six games this year. I already have five planned out and need to find which one I want to be the sixth.

Everything has been geared toward explosion, so I've added Dynamic Effort-style Box Squats, Power Snatches, Power Cleans, Box Jumps and the like. I feel really strong even though I'm about 10lbs lighter than when I threw the last time. I just need to get quicker and more flexible in my midsection. As a result of my accident my body freaked out trying to protect my lower back, so my Internal and External Obliques as well as my Quadrator Lumborum are all basically locked in place. Now, this is great for my Deadlift and my Squat, but not good for powerful rotational movements, like those in the Highland Games.

I've also started throwing again. I've thrown a few practice PRs in the 28 Weight for Distance and hit a 5 foot practice PR on the Hammer and that is without the spikes. I've really been concentrating on the footwork for the Weights For Distance as I feel I leave a TON of power out of my throws. I probably just need a coach to pick apart my throws.

MY THOUGHTS ON OLYMPIC-STYLE LIFTS
I believe that the Olympic Lifts should be a part of most people's strength training regimen. DO NOT read this as me saying I think everyone should do barbell Snatches. Quite the opposite. Quick, powerful movements are integral in overall development. I think a lot of trainers are afraid to give a lot of their clients any powerful movements because of the risk of injury or lack of exercise experience.

Why not think outside of the box. Have them do single arm work starting off with dumbbells. Teach a proper single arm Deadlift, then progress to single arm High Pulls, then Cleans, then Clean and Press, then Clean and Jerk, then Snatch. Once they have become proficient at that then switch implements on them. Move onto a Kettlebell or a Barbell from there.

Now when it comes to learning the moves you do not have to be a stickler for perfect form. Remember that there are athletes out there that train there entire life to attempt to perfect the form on the the Clean and Jerk or the Snatch. I'm not saying let them round their back and protract their cervical spine, but don't worry so much about hitting that ass to grass Overhead Squat after the pulling motion of the Snatch. I would much rather be able to Power Clean 225 lbs with no drop phase of the lift than Clean 315 with Olympic form.

WHY??? If you want to be an Olympic Lifter then practice the form and get good at it. If your goal it to create bone crushing power, don't worry so much about creating a two phase curvilinear pull on your Snatch. Just grab the bar keep your spine neutral and pull the sonofabitch over your head. That will help you generate more power.

Power Snatches and Getting Ready for January

The Highland Games season is fast approaching, so it is time to get faster and more specialized in my lifting. I can't wait for the games in January. First, they will be in the Orlando area, so I will get to spend some time with Loren's aunt and uncle. Now, I know that sounds like a drag, but the last time I was down there for a Strength and Conditioning convention I had a blast with them. Two, I have the chance to finally make it to the As. For those of you who don't know, the As are the top amateur competitors in the Highland Games, unless you have a specialized Super A class, but those classes are pretty few and far between. I've got all the distances down, now all I have to do is win and make all the distances.

Today's Training:

Power Snatch
Worked up to 185x3 for 3 sets
Last set first rep I hit my shin right in the middle of where I banged up my shin during box jumps a few weeks ago. The adrenaline was in full effect right after, but good God did it hurt something fierce.

WOB-style swinging dumbbell Snatch:
5 sets 10 with 75lbs

Throwing Drills:
Shot Put/Stone of Strength
I really want to make 40' on this for the upcoming games. 40' has been just out of reach for the past few games because I want to stand up too soon.

Kettlebell Drills for Weight for Distance
worked with 30, 35, 45, 55
I was concentrating on footwork and speed more than anything else

Hammer Drills
16lb Sledge Hammer walking drills
I learned these watching drill videos from Eric Frasure on YouTube. I hope they help because my Hammer throw could use some serious help. I'm stuck sub-70' and I want to get in the 80s and 90s. I think a lot of it has to do with how inflexible my back and obliques are.

My Gains since August

Last time I did measurements was in the summer and here is my progress.

Then(Aug 4th):
weight: 285
Calves at 19.25"
Biceps: R-19.5/L-18.5
Chest 51"
Butt 51"
Forearm: 15"
Thigh: R-30" L-29"
Neck: 18.5"


Now:
Weight: 310 (bodyfat only up .5%)
Calves: 19.5"
Biceps: R-19.75"/L-19"
Chest 54" (3" gain holy shit)
Butt: 52.5"
Neck: 18.75"
Thigh: 32.5"
Forearm: 15.5"

Not bad. I like good, solid, steady gains. I'm really impressed with my chest measurement, but I guess that is what hapens when you actually train your upper body.


Yesterday was an accessory day, so I just did:

Power Jerks
up to 225x3

Single Arm Power Snatch
worked up to 130x3

Finished with tris and hypers

Learning Lessons the Hard Way and My Body Hating Me

It is officially day 3 of my deload week and I still feel like shit. I'm sore, I don't feel like eating and no matter matter how much sleep I get, I'm exhausted. Last night I felt like eating, but this was after going through the entire day of drinking nothing but water and an energy drink. So today I'm going to do some SMR and call it a day. If you have never used a Yamuna Ball for SMR you should. Just have someone run you through how to use it and it works better than a foam roll most of the time.

I am going to have to start putting deload weeks into my programming. This is the lesson I'm learning the hard way. It used to be that I'd only deload when I felt problems coming on, but this time I got hit with it out of nowhere. This past year has been a roller coaster with big highs and equally deep lows, but if I'm gonna push my body this way I have to suck it up and get it done.

Since it has been officially one year since I was able to start lifting heavy here is the progress

Squat: 225=>500 +275
Deadlift: 315=>505 +190
Power Press: 185=>275 +90 (without actually putting Power Presses in the programming)
Power Clean: 225=>285 +60 (without actually putting Power Cleans in the programming)
Power Snatch (insert joke here): ?=>225
Single Arm Snatch: 90=> 130x3

Not too shabby for one year and the back of a 100 year old woman

Lifting Hurt

Tired of screwing around with this knee. I decided to just suck it up and get back into it. I had very little time today so I stuck with two big movements. Just personal opinion, accessory work is overrated!!! Too many people try to emphasize the little things in their programming, if they even have programming, and forget that they are there to lift some f'ing weights.

Trap Bar Deadlift (High Bar Position)
225x10
315x6
405x3
added knee wraps
495x3
545x1
555x1

I felt like I could have gone heavier, but wanted to stop when I hit the number I wanted.

Single Arm Dumbbell Snatch
75x5
100x3
110x3
120x2

Went for a 3rd on the Snatch, but was gassed and could not finish the lockout. I was going to do a set at 130, but time ran out and I had my last client for the day.

I gotta get my work schedule down. This 14 hour day shit is for the birds. I need to spend more time with my wife and son as well as get some more sleep.