Wednesday, December 23, 2009

Good energy, right shoulder hurting on snatch but not if I really commit to the catch.

Snatch (Mid-Thigh)

44Lbs (3x3)
66Lbs (3x3)

Snatch (Above Knees)

88Lbs (3x3)

Snatch (Below Knees)

99Lbs x3

Snatch*

110Lbs (2x2)
121Lbs x2
132Lbs x1
143Lbs x1
154Lbs x1
163Lbs x1
167Lbs x1

* The 167 was surprisingly easy but slightly messy technically- I was certainly good for 78kgs and probably 80kgs.

Clean & Jerk*

88Lbs x2
110Lbs x2
154Lbs x1
198Lbs x1

* I only had 10 minutes to do my C&J's- did all 4 sets in that time-frame, and just smoked the crap out of 90kgs- this was perhaps the first time 90 felt "easy" and I was certainly good for 100kgs today.

I suspect I'll hit 80/100 (176/220) next week.

Monday, December 21, 2009

Good energy, right shoulder hurting on snatch

Snatch (Mid-Thigh)

44Lbs (3x3)
66Lbs (3x3)

Snatch AK

88Lbs (3x3)

Snatch BK

99Lbs x3

Snatch

110Lbs (2x2
121Lbs x2
132Lbs x1
143Lbs x1
154Lbs x1

Shrug-Shrug-C&J

44Lbs (3x1)
88Lbs (3x1)

Clean AK & Jerk (2+1)

110Lbs (3x1)

C&J

132Lbs x1
154Lbs x1
176Lbs x1
198Lbs x1

* Working on a shorter, springier jerk drive, seems to help for the most part

Back Squat

44Lbs x5
154Lbs x5
220Lbs x1
264Lbs (4x2)

Training: December 19, 2009

Inverted Rows On Blast Straps: BW (5x3)

Feet-Elevated Pushups:
BW (5x3)

Power Clean & Jerk

44Lbs (3x3)
66Lbs (3x3)
88Lbs (3x3)
110Lbs x3
132Lbs x1

Training: December 17, 2009

Good energy, no pain except shoulders feel tired/overtrained.

Snatch (Mid-Thigh)

44Lbs (3x3)
66Lbs (3x3)

Snatch AK

88Lbs (3x3)

Snatch

99Lbs x2
110Lbs x2
121Lbs x2
132Lbs x2
143Lbs x1
154Lbs x1
160Lbs (3x1)*

* Maybe the strongest and most consistent snatch session I've ever had- working on cleaning some thing up and was super-consistent on all of these.

Shrug-Shrug-C&J

44Lbs (3x1)

Clean Mid-Thigh & Jerk (3+1)

44Lbs (3x1)
88Lbs (3x1)

Clean AK & Jerk (3+1)

110Lbs (3x1)

C&J

132Lbs x2
154Lbs x2
176Lbs x1
191Lbs (2x1)*
191Lbs xC

* Working on a shorter, springier jerk drive, seems to help for the most part

Back Squat

44Lbs x5
132Lbs x5
198Lbs x3
242Lbs x1
286Lbs (4x1)

Ice Left Knee: 15 Mins

Training: December 16, 2009

Jerk Recovery

44Lbs (3x5)
88Lbs (2x5)
132Lbs x5
176Lbs x5
198Lbs x5
220Lbs (3x4)

Jerk From Behind

44Lbs (2x5)
66Lbs x5
88Lbs x5
110Lbs x3
132Lbs (4x3)

Push Press

44Lbs (2x5)
66Lbs x5
88Lbs x5
110Lbs (3x5)

Chins

BW (3x5)

Training: December 14, 2009

No pain, energy good today. Weighed 217.8 today. Non nom nom.

Working on cleaning up a few bad habits I've drifted into over the past several months:

Bad Habit #1) The Rolling Start. A static start leas to more precision and consistency.

Bad Habit #2) Rushing The Hips: Hips forward too soon = bar loop= lose bar behind.

Bad Habit #3) Hyperextended Pull: Leads to same bar loop issue.

So with that in mind, working on multi-position drills and static starts, and for the most part it felt pretty good.

Snatch

Bar x Stuff

Snatch (Mid Thigh)

66Lbs (3x3)

Snatch AK

88Lbs (3x3)

Snatch BK

99Lbs x2

Snatch

110Lbs (2x2)
132Lbs (2x3)
143Lbs (3x2)

Shrug-Shrug-C&J (3+1)

44Lbs x2
88Lbs (3x1)

Clean (Mid Thigh) & Jerk (2+1)

110Lbs (3x1)

Clean BK & Jerk

132Lbs x2

Clean & Jerk

132Lbs x2
154Lbs x2
176Lbs x2
187Lbs (3x1)

This was my last single:

Squat

44Lbs x5
132Lbs x3
176Lbs x2
220Lbs x2
242Lbs x2
264Lbs (4x2)

Ice Left Knee: 15 Mins

Training: December 12, 2009

Good energy today, nothing hurts. Saturdays are kind of a "pick-up" day for me- whatever I can get on that fells productive and non-knee-threatening.

Power Clean

88Lbs x3
110Lbs x3
132Lbs x3
154Lbs x3
176Lbs x3
187Lbs x2
198Lbs x1
220Lbs x0

Bouncing Stiff-Leg Deadlift

198Lbs x10
220Lbs x10

Chins

BW (5x3)

Training: December 10, 2009

Pain-free and feeling very energized and strong today.

Moist heat on Right SHoulder: 10 Minutes

Snatch

44Lbs (2x3)
66Lbs (2x3)
88Lbs (2x3)
110Lbs (2x3)
121Lbs x3
132Lbs x3
143Lbs x3
154Lbs xB
154Lbs x3
165Lbs x1
171Lbs xB*
176Lbs (2x0)*
* This is the first time I've attempted 176 in over a year. The 2nd attempt was very close. I'll get it next week, and I'm predicting a 180 snatch before the end of the year

Clean & Jerk

110Lbs (2x2)
154Lbs (2x1)
198Lbs x1*
209Lbs x 1*
* The 198 C&J was absurdly easy, surprised the crap outta me. The 209 jerk was soft, not sure why but it's a good sign that I even had the desire to take that attempt in training.

Back Squat

44Lbs x5
154Lbs x5
220Lbs x3
264Lbs x3
308Lbs x1
330Lbs x1

Ice Left Knee/Right Shoulder: 15 Mins

Thinking Versus Moving

Often overheard at my gym:

"Don't think! Cognition slows you down!"

During the performance of athletic skills requiring a significant degree of strength, power, and/or coordination, it's important that the body drive the mind, rather than vice versa.

But when you're practicing a new skill— especially if it's a fast skill (think golf swing or power clean or instance), you've got a lot of things you're trying to do properly all at once. What's the solution?

1) "Think" in pictures: If a picture's worth a thousand words, imagine how much head-speace a picture will free up! Rather than thinking about the various technical components involved in the skill you're practicing, develop an image of what you want to look like. You'll find yourself moving more fluidly and confidently.

2) Focus on feel: This has similar advantages to point #1 above— it's just another way to aide-step the cognitive process. As an example, on Olympic lifts, in order to get your shoulder out in front of the bar, you could think "OK, I need to get out in front of the bar" or you could seek the feeling of increasing hamstring tension as you pull the bar from the floor. The latter option is more effective.

3) Putting in your time: Gradually, more and more technical elements will slip under the conscious level, which means you won't need to "think" about them any more, freeing you up to focus on any remaining technical errors. This simply takes time— you can't "cram" athletic competency. Which is one reason why training is a more worthy pursuit than exercise.

4) Slow down! Obviously, slowing down (when possible) gives you more time for whatever thinking that you can't avoid. As a martial arts instructor, I used to teach slow-motion punches because students found it helped their overall awareness and comprehension of the skill.

5) Moderate weights: If the weight on the bar is excessive, you'll resort to whatever it takes to lift it. If the weights too light, you'll be deprived of proprioceptive feedback. Find the middle ground.

If you're currently struggling with your kettlebell snatch, tennis serve, or any other complex physical skill, give these suggestions a try and please share your experiences in the comments section below!

My Presentation From the Staley Training Annual Summit

Please enjoy this video from my talk at last year's Staley Training Annual Summit in Scottsdale, AZ.

Part 1/7. Learn why exercise sucks, how to avoid the "Unhappy Triad," why you should go to church instead of hitting the treadmill, and why there's no diet product called "The Magic Pill."

Part 2/7. Learn the difference between exercising, working out, and training, what muscle power cleans work, why you only need one dumbbell or a pull-up bar to do P90X, and why it' not how you FEEL that determines results, but what you DO.

Part 3/7. Learn why Dave Navarro shouldn't be your personal trainer, why you shouldn't try the maple syrup diet, and why it took Leonid Tarenyenko 30 minutes to recover from a maximum clean & jerk.

Part 4/7. Learn how I was scouted for a network reality show, why walking isn't the best exercise, and why Pizza Hut stuffed-crust pizza reminds me of a medical documentary I once saw.

Part 5/7. Learn the relationship between forced reps and motor unit recruitment, why short walks improve blood pressure better than longer walks, and why "no pain, no gain" leads to poor decision-making.

Part 6/7. Learn my definition of maturity, how to battle "the resistance," and how to base goals on BEHAVIORS rather than outcomes.

Part 7/7. Learn how to bridge the gap from exerciser to athlete by getting involved- there are lots of options out there for everyone, regardless of age or ability.

Training: November 12, 2009

Good energy, no pain, feel strong

Snatch

44Lbs (2x3)

66Lbs 92x3)

88Lbs (2x3)

110Lbs x2

121Lbs x2

132Lbs x1

143Lbs x1

154Lbs x B

154Lbs x1 (Solid!)

Clean & Jerk

110Lbs (2x2)

154Lbs x1

165Lbs x1

176Lbs x1

Back Squat

44Lbs x5

154Lbs x5

220Lbs x2

264Lbs x1

293Lbs (3x3)

Ice Left Knee: 15 Mins

Occam's Barbell*: Putting An End To Paralysis By Analysis

* Paraphrased from Wikipedia:

Occam's razor (sometimes spelled Ockham's razor) is a principle attributed to the 14th-century English logician and Franciscan friar, William of Ockham. The principle states that the explanation of any phenomenon should make as few assumptions as possible, eliminating those that make no difference in the observable predictions of the explanatory hypothesis or theory. This is often paraphrased as "All other things being equal, the simplest solution is the best." In other words, when multiple competing theories are equal in other respects, the principle recommends selecting the theory that introduces the fewest assumptions and postulates the fewest entities. It is in this sense that Occam's razor is usually understood.

What's that? You're confused? Here's a little news-flash: I'm confused too! The only difference between you and I is:

I take action in the face of confusion, and you don't.

In my experience, "paralysis by analysis" is the most common barrier to action, and by extension, successful action. Because after all, analysis is the preface to action- it isn't action itself.

Analysis can certainly serve a useful purpose, but for many, it's both a crutch and an excuse for delaying action. Here's a typical brain-twister that novice lifters often find themselves confronted by:

Should you do 6 sets of 2, or 4 sets of 3?

My advice? Don't even think about starting a training program until you've resolved this critical conundrum, because after all, both options involve 12 reps with the same weight, so obviously if you go down the wrong path, you'll bescrewed, glued, and tattooed.

Another critical decision: should you bike or row for cardio on Tuesdays?

God help you if you should happen to choose the wrong exercise or repetition bracket, or if you stupidly decide to train 3 times a week instead of 4. Because now you're stuck for the rest of your training career. Too bad you didn't think that decision through more carefully before you got all irrational and went and wrote yourself a stupid program.

OK, on a more serious note…

I really like the old carpenter's adage "Measure twice, cut once." But this philosophy is absurdly over-cautious when applied to training program design. A program isn't a piece of wood- if you make an error, you have my permission to edit it. Honest.

And don't even ask me to evaluate your 18-week off-season developmental conditioning cycle, because it'll make my eyes glaze over faster than last night's episode of Oprah where that Dr. Oz guy is telling me to do some kinda meditation stuff for stress-reduction.

Because let's face it- 18 weeks from now, lots of things can happen. You could get sick, or even injured. You might break up with your girlfriend. Or find a girlfriend. Or lose your job. Or join some extremist religion that forbids the use of barbells. Or even more likely than any of the above, you might read some new article or book about some new training program that seems a hell of a lot more interesting than what you're doing now.

So look: let's just focus on the here-and-now, and further, let's focus on the "big rocks:" the stuff that really matters. The rest we can figure out later- maybe next week, maybe next month, but later. Now obviously some of you are now expecting me to tell you what a big rock is before you can ever touch a weight again, so here are a few examples of big rocks (stuff that matters) and small rocks (stuff that doesn't matter):

Big Rocks	Small Rocks
Squat Heavy	How much? How often? How deep? What kind of squat?
Eat Protein	How much? How often? What kind of protein?
Set Goals	How many? How hard should they be? In writing?
Record Your Training	How? Why? What kind of paper?

Now in most cases, people worry about the small rocks without even getting the big rocks in place- they've got the cart before the horse. So look- just squat. In the beginning, you'll probably do it all wrong, but even that's a lot better than not squatting. Then, little by little, you'll figure out how to do it correctly, and guess what- you're already great progress will get even better!

And eat protein. Don't worry about how much- just eat a lot. Don't worry about what kind, we'll get to that later. Get your big rocks in the jar first, then we'll worry about the little rocks, and maybe someday we'll fill the rest of the jar with sand. Maybe.

In Summary:

• Action precedes progress; analysis precedes more analysis. Act first, analyze later
  
• It's easier to go from something to something better, than it is to go from nothing to something
  
• Ever notice how lots of people make great progress doing "stupid" stuff? It's because they're doing while you're not doing. Doing stupid stuff will always beat not doing smart stuff.

That's it - you're done. Go squat and eat some protein.