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Post by Jared Enderton on Jan 15, 2010 22:09:50 GMT -5
I'm just not expecting a ton while I'm starting off. I'm just not ready to hop right into a super heavy, super intense training phase. I need to get a good base first, so #'s are the least of my worries at this point.
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Post by Jared Enderton on Jan 16, 2010 14:47:28 GMT -5
1-16 10am dynamic stretching, bb complex squats- 60x6,80x3,100x3,120kgx5x3(264lbs) half front squat(Rack)- 60x5,80x5,100x5,110x5,120kgx3x5(264lbs) snatch deadlifts-60x5,100x5,120x5(264lbs) back walked on, inversion
Shoulders were very tender today, so had to skip push presses, also, cut the rest of the workout short as I had an insane stomach ache for some reason.
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Post by Jared Enderton on Jan 17, 2010 22:20:31 GMT -5
Does anyone have any suggestions for me starting out with Weightlifting? Anything to shy away from or to focus on? I know King said keep drilling the technique... anything else regarding training, etc?
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Post by vincedecker on Jan 18, 2010 12:24:23 GMT -5
I should have been more elaborate with my previous question. Obviously leg strength is of paramount importance for a weightlifter, and I know doing more cardio-based running can impact squatting ability, so I just wondered if you were eventually gonna move away from that and do sprints, agility stuff etc only. Just because of that reasoning. Maybe that won't be necessary though. You will know in time. I think the swimming is an excellent idea, especially initially, because it is good for the joints. You have plenty of time to tweak your routine if necessary.
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Post by caalvarez2 on Jan 18, 2010 15:25:08 GMT -5
Does anyone have any suggestions for me starting out with Weightlifting? Anything to shy away from or to focus on? I know King said keep drilling the technique... anything else regarding training, etc? i don't have much advice for you man because i have zero experience with the Olympic style weightlifting.i suppose you would still want to keep your rotators healthy,so keep on doing your prehab/rehab work for them.and with the snatches/cleans i suppose you would need to remain flexible and keep training hip mobility/strengthening.i don't know man i'm just throwing some stuff out there.you already do all of this though so i think you are good to go man.
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Post by Jared Enderton on Jan 18, 2010 21:17:29 GMT -5
Thanks for the input guys. Yes Vince- I know we have discussed this recently but I completely agree. The mile and a half runs are pretty slow paced and just for recovery/getting ready for the day type of thing.. .Not intense or going for speed/time. Plyo's and sprints will be where it is at mostly, along with swimming a few times a week.
You are right Connie.. My left shoulder started acting up over the weekend, so I will definitely have to start doing more prehab and rehab stuff. Yes, I need to stay consistent on my stretching, slacked off later in the week so I need to stay focused this coming week with that.
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Post by Jared Enderton on Jan 18, 2010 21:19:07 GMT -5
1-18 4pm dynamic stretching, bb complex muscle snatch- bar, 40kgx2x3,50kgx5x3 Power Jerk- bar,40kgx4,60x3,80kgx5x3(176lbs) Back Squats- bar,50kgx6,80x3,110kgx5x3(242lbs) Rowing- 60kgx5,70kgx5x5 Stretching
915pm Kettlebell work, Ab Wheel, 50lb. fat DB work
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Post by kingklavetter on Jan 19, 2010 0:24:37 GMT -5
Your daily warm up should involve moving through the motions of both the full snatch and clean and jerk. Muscle memory AND you get the body warmed up. The one thing I see people learn the slowest is the second pull. Get those shoulders up and past your ears. (I know you can't but try). You probably know, but if you haven't experienced it you will be absolutely amazed at how strong the traps are. Work your core every training day and make sure to listen to your body. If you feel injuries coming or CNS over training or sickness coming take time off. There is nothing worse than getting into a spiral. It takes SO much time to recover from over training.
Front squats are king. He he he. You are super strong Jared. You don't need to build the muscles up from scratch like a lot of novice lifters. You need to drill your technique. Lots of singles with 75-80% weight. The more tired you get the more you make sure you are criticizing your technique. Video tape yourself from the side and watch it a lot. compare the footage to the great lifters. Go heavy. Don't be afraid to move up a weight class. It did wonders for Kendrick Ferris and Illyn Illyad (sp)
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Post by Jared Enderton on Jan 19, 2010 14:30:29 GMT -5
Wow. That is a tremendous post, seriously. I do lack technique and flexibility big time... so the daily warm up and learning to REALLY execute the 2nd pull should be very important for me.
You are right- my time would be better spent working on the snatch and the clean and jerk, even if it is just with a bar for the daily warm up.
That is some good stuff. I really appreciate it and will definitely put it to use.
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Post by kingklavetter on Jan 19, 2010 15:09:42 GMT -5
Have you ever tried this. Grab the bar and shrug it up, go up on your tip toes, lean your body back and hold your body there. This should be what your body is like at the end of the second pull. Now from this point rip yourself UNDER the bar. You do this with the snatch grip and the clean grip. the key is to hold the point of the end of the second pull and then force yourself under the bar. Making the bar do as little moving as possible.
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Post by Jared Enderton on Jan 19, 2010 21:21:29 GMT -5
1-19
7am 1 mile run
915-10am dynamic stretching (lots) 5x6 of increasing height hurdle jumps/hops Stadium Stair sprints x1 side of dome
345-445pm dynamic stretching (DS), Barbell Complex(BBC) Power Hang Snatch- 40kgx2x3,50x3,60x3,70x3,75x3,80kgx5x3(176lbs) Drop Snatch- 40kgx3,60x3,80kgx3x3(176lbs) Split Squats- 60kgx3x3+3 Good Morning- 40kgx5,60kgx5x5 Dips- 2x25, Decline Abs 2x25 Inversion
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Post by Jared Enderton on Jan 20, 2010 11:19:22 GMT -5
Obviously leg strength is of paramount importance for a weightlifter, and I know doing more cardio-based running can impact squatting ability, so I just wondered if you were eventually gonna move away from that and do sprints, agility stuff etc only. . I definitely agree in that cardio- based running can impact squatting ability. That is IF it is a certain mileage. I do not believe 1-1.5 miles at a pretty slow pace will effect it at all. I feel it has great benefits in terms of recovery right away in the morning. Now- if we were talking anything that was 2+ miles then I think I'd possible see a decline in strength, etc. But, with just a slow paced jog I don't believe so. Jianping said how back when he trained they'd run 1-2 miles at a slow pace 6 days a week for recovery (along with stretching/sprints right after). Obviously I'm not training like they were but it is just such a short distance at such a mild pace that I do not feel it would effect my squatting at all. Half of it is honestly the fact that running is how I get to school haha. I can't afford a parking permit so I just run to campus daily, and run back home when I am done(sometimes back and forth a few times a day). So a bit of necessity there as well.
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Post by kingklavetter on Jan 20, 2010 20:32:35 GMT -5
Obviously leg strength is of paramount importance for a weightlifter, and I know doing more cardio-based running can impact squatting ability, so I just wondered if you were eventually gonna move away from that and do sprints, agility stuff etc only. . I definitely agree in that cardio- based running can impact squatting ability. That is IF it is a certain mileage. I do not believe 1-1.5 miles at a pretty slow pace will effect it at all. I feel it has great benefits in terms of recovery right away in the morning. Now- if we were talking anything that was 2+ miles then I think I'd possible see a decline in strength, etc. But, with just a slow paced jog I don't believe so. Jianping said how back when he trained they'd run 1-2 miles at a slow pace 6 days a week for recovery (along with stretching/sprints right after). Obviously I'm not training like they were but it is just such a short distance at such a mild pace that I do not feel it would effect my squatting at all. Half of it is honestly the fact that running is how I get to school haha. I can't afford a parking permit so I just run to campus daily, and run back home when I am done(sometimes back and forth a few times a day). So a bit of necessity there as well. Agreed. Plus, running is really good for the heart. When it comes down to it we need to remember that none of us will likely be pro strongmen or Olympians so we must make general heart health paramount.
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Post by Jared Enderton on Jan 20, 2010 20:41:16 GMT -5
and vince.. hopefully that didn't come off like I was attacking you ha. I just was kind of thinking out loud as to my reasoning for just the 1-1.5 mile runs I have been doing. Again.. they are at a pretty slow pace- nothing that drains me in any way really (I honestly don't even sweat that much, its almost like a walk in the park. If I woulda ran a mile when I was 290 I woulda LITERALLY died.. and that woulda been with 2-3 breaks ha).
how I took your post vince was more of a message to "not get carried away" with long distance stuff (stuff over 3 miles), and to remember what I am training for (WEIGHTLIFTING!). Point well taken.
on a side note: this is why I love training journals. Getting input from everyone- and- I may have gotten carried away on the long distance running if vince hadn't said something since my BW will be an issue starting off. Great stuff guys- I love discussions like this.
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Post by Jared Enderton on Jan 20, 2010 21:00:27 GMT -5
and king: No I have not tried that. I started to mess with it a little bit and I can definitely see what you mean. That will be a great drill for me to practice to learn how to dip underneath it as fast as possible... How long are you talking about holding the 2nd pull position? 3 seconds?
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