Posted: 12/31/09 at 8:26pm | IP Logged

Ahh what the hell...

Background: Soon to be 44, 5'6" tall, hover around 200lbs. 

Sports History: Former soccer guy, college coach said I was even too small for a soccer player (125lbs as a Freshman) so he made me lift weights.  When my brief and uneventful soccer career ended I kept lifting.  Dabbled in PL and have done Martial Arts (Blackbelt in Hapkido, some Judo tourneys as part of the Hapkido, a few MMA type things).  Liked going to Highland Games but Ifelt I was too small.  Eventually got sick of hearing myself moan so figured I'd give it a go.  Been throwing for about 3 years now.

Health:  Typical wear and tear, nothing odd except that about 2 years ago a piece of my brain exploded, but it's all good now.

Goals:  Along with throwing goals I've set my sights on trying to get the qualifying total for the Pan -Am Masters OL meet when I turn 45.  I'll need a 75kg snatch/100 kg C&J.  If I try for 40 - 45 it would be around 80/105 or so.  Right now I'm at about 65/80 but my form bites.  Oh, and I need to lose 5 or 6 kg...  I did one OL meet in my life and took first in my class...because I was the only one that got in a total.  Of course I lifted less than the Jr. Girls but a medal is a medal.

Program:  I just finished up a Grant project so I now have more time (but less $) than I have for the past several years.  Right now I'm lifting twice a week and doing conditioning stuff twice/week as well.  The lifting is more or less one day OL stuff one day PL stuff. 

OK, here goes, if I can do this, the rest of you should....

Posted: 1/01/10 at 1:27pm | IP Logged

50 minute conditioning - XC ski.  First time I got the skis out this year.  It was warm so it would have been betterfor snowshoes...but not really enough snow yet.  It was killer, now I'm glad I have been doing the eliptical for a few months.

I know most of us (including me) have an aversion to anything that might even be considered aerobic, but I'd like to put in a good word for my favorite winter activities Snowshoes and XC skis.  Both are easy to learn, and the basic starter set -ups are relatively affordable.  If you live in a place that only gets one or two big snows a year (Mid Atlantic etc.) you can usually rent XC skis at public golf courses or bike paths.  The skills needed on most golf courses can be learned in a few minutes.  Both activities are easy on the joints, require upper body work and get you out in the woods.  Or at least keep you from the streets...

Posted: 1/02/10 at 3:34pm | IP Logged

weight day at St. Lawrence.  Today is a prime example of why I need to start having everything written down before I get started because I just make no sense unless I do.  The original plan was 5 sets of snatches and 3 sets of 3 Front Squats then go to Wal-Mart.  Weights are unfortunately in lbs.  Did I say pounds, I meant kilos, ya it's all in kilos.  OK it's pounds.....

Snatch (working on learning to split snatch): 75x2, 95x2, 115x2, 125x2, 130x1, 135x1, 2x0x145 (Pissed, both pulls were plenty high enough.  Oh well the bar is already on the platform, might as well do some Cl&J's)

C&J's : 145x1, 165x1, 175x1, 180x1, 185x 0  (wierd popped out of my hand and dropped it, that's normaly an easy clean...OK put it in the rack and how 'bout some rear jerks, haven't done those in ages...)

Rear Jerks: 165x1, 175x1, 180x1, 185x1 (Oh ya, wasn't I supposed to do Front Squats?  My legs are kinda sore from skiing and I'm running out of time, OK just a few quick singles.)

Front Squats: 185x2, 200x1, 225x1, 240x1, 255x0 (popped out of my L hand just like when I caught the clean...wtf?...Oh wow it's past 12:00 my wife is gonna kill me....)

Posted: 1/04/10 at 4:33pm | IP Logged

Back to "my" gym.  My new bumper plates are here!!!  Sweeeeeeeet!!!

All weights in kg

Clean & Jerks: 40x2, 60x2, 70x1, 75x1, 80x1, 82.5x1 (PR), 85x0 (same deal, lost it forward on the clean)

Overhead Squats: 30x3, 30x3, 30x3 (I'm as flexible as a brick)

Overhead Lunges: 40x6 (each leg 3 reps), 45x6 (each leg 3 reps)

Push Press: 60x2, 70x2, 75x1, 80x1

1 - Arm Nautilus Row: 105x10, 105x10 (1 set each arm), 125x5, 125x5, 125x5, 125x5 (2 sets each arm)

Posted: 1/04/10 at 4:38pm | IP Logged

Hey, I lost my sticky!!!!  Am I being punished for being weak?  I'll work harder, I swear!!!

I'll bet it's because I edited my first post after I realized I put 85 instead of 80....Can I have my sticky back....please?

Posted: 1/05/10 at 12:38pm | IP Logged

C. Smith wrote: I don't get paid enough for this job.

Wow, being half of the coolest couple in strength sports isn't enough for him, now he wants payed....some people....

Thanks for replacing my sticky Craig.

Posted: 1/06/10 at 6:52am | IP Logged

I'm making a change in my program for a bit.  It will go more like this:

Day 1: C&J, Back Squat, Bench

Day 2: Snatch, Front Squat, Military Press

The reason for it is pretty simple....I got new bumper plates and they are soooo cooool.   i want to use them as much as possible.   I love new toys.

Posted: 1/07/10 at 4:32pm | IP Logged

OK I feel the need to earn the sticky I was given back...

All weights in kg

C&J: 40x2, 60x2, 67.5x1, 75x1, 80x1, 85x1 (yay), 90xmiss

Squat: 60x5, 70x3, 95x5, 110x3, 122.5x2

Bench Press: 40x5, 60x3, 75x5, 85x3, 95x4

The 85 C&J would not have passed (pressed out), but it went up so I was happy.  Still getting used to squatting without wraps and so low but it will come.

Posted: 1/11/10 at 5:01pm | IP Logged

Good one today, I had fun.  Weights all in kg.

Snatches: 20x3, 40x3, 52.5x3, 52.5x3, 52.5x3

DL's: 50x5, 90x3, 102.5x5, 117.5x5, 135x10

Military Press: 20x5, 30x3, 50x5, 57.5x5, 65x5

I worked a lot on the split snatch today.  I really liked it, feel I can get lower this way.  I think this is the way for me to go.  Thanks to Kevin R for the advice.

Posted: 1/13/10 at 12:58pm | IP Logged

OK, time for me to whine like a baby, nah my baby is tougher than this...

Struggling with sticking to my "plan".  Right now it's more or less two days of no nonsense basic strength stuff, and two days of doing conditioning.  The conditioning is because a) I like to play outside, and b)I want to be able to walk up stairs without tossing a lung.  The idea is to drop the  (OK, I'll say it...) cardio and add throwing and strongman stuff as the weather changes and the season approaches.   The problem is I feel like I am not doing enough, like I should drop the conditioning and just lift 4 times a week.  I'm actually making some progress especially in the quick lifts, but I just feel I should be doing more.  Maybe I want someone to say "no that looks OK", or someone to say "Here's what you need to do."  Maybe I'm just a whining nerfbag and need a good kick in the ass... 

Posted: 1/14/10 at 4:43pm | IP Logged

OK

1/13: 20 minutes "conditioning",  OK it was the eliptical, but it was hard, I swear.

1/14: All weights in Kg.  (Hey, I have metric weights use a calculator if you want)

Clean & Jerks: 40x3, 60x1, 70x3, 75x1, 80x1, 90 missx3 (Damn it!!!), 70x2

Squat: 60x5, 70x3, 90x5, 105x5, 120x6

Bench Press: 50x5, 60x3, 67.5x5, 80x5, 90x7

The squats were really low and learning how to bounce out of the hole.  Freakin mad about missing the 90.  I finaly caught the third one then couldn't get up.  Wierd because 90k is an easy front squat for me, I can get 120 or so on those even without any knee wraps.  Oh well, just be patient...  

Posted: 1/19/10 at 7:29pm | IP Logged

Was sick all weekend.  Managed to get out on Saturday to see Carmen (Yes I like Operas, I go a lot) then dinner and barfed it all over the place.  More or less didn't eat for 3 days.  Well, I ate it just didn't stick around.  So today I felt OK enough to get back in the gym.

all in kg.

Snatches:40x2, 50x2, 57.5x1(missed 2nd catch), 57.5x1 (same on second)

DL's: 90x3, 110x3, 125x3, 142.5x3, 160x2, 170x2

Military Press: 40x5, 50x3, 60x3, 67.5x3

Front Squat: 75x2, 85x2, 95x1

The snatches were weak, had no speed.  Pull was OK but just missing any pop.  Probably from being sick.  The front squats were just for technique.  I was trying to figure out what I missed the other day.  allmost didn't include them here, but figured I did them, might as well write it up.

Posted: 1/20/10 at 6:04am | IP Logged

Hey Andrew, I'm trying right now to really get in shape for some serious lifting and have been trying to improve cardio/lung capacity as well as lean out a little without wasting too much time on the cardio machines. I tried these "complex's" and they are kicking my ass. Similar to Wayne's suggestion of short rests during lifting. Consider giving these a try...

http://www.wannabebig.com/training/complexes-for-fat-loss/