Out of Hibernation

Day 7 in the gym yesterday
Ran 1.5 miles on treadmill
Back squat 225@3sets x5reps
Back squat max 250
Front squat 135@2sets x 5 reps
Leg press 360@2 sets x 4 reps
Leg press 630@1 set x 5 reps
Bench press 225@3 sets x4 reps
Incline Bench 150@2 sets x 4 reps
Seated MilPress 135@2sets x4 reps
Dips 2 sets at 5 reps

Feeling Old :-(

Hiatus

Had to take a bit of a hiatus.. injury :-(

Strength Gains!!

It's been a while since I posted but not since going to the gym. I've been working somewhat consistently on more conditioning than technique so that I can build strength in key areas: the core, the quads and the upper body. Some of the lifts I have been doing include the push press, squats, front squats (225 now) deadlifts and rack pulls. As I am preforming some of these, my legs, butt, upper back have been destroyed. As I am getting stronger, some old PRs have been achieved. My 405 deadlift came back. I jerked 175 and upped it to an occasional 180. My rack pull was a shock as I pulled 505!!! This means that 405 deadlift will become a 500 pound deadlift in a few months. I also see some 200 pound clean and jerk coming by December. I just have to find a facility and a coach that support oly lifting locally. A video or two will be coming soon.

Pacing

30 in Box Jump

Pacing is one aspect of my workouts that I have never really gotten too well.  I really don't like to take breaks but sometimes the body demands it.  Last week after meeting with an olympic lifter and learning some tips from him, I was so psyched to the point where I decided to really push my body a little more than I needed to.  The result, well I was a little sore in muscles and joints.  So pacing is pretty important.  This past week I decided well more so the body decided that it needed some rest.  So I gave it some.  Now having said that, I didn't exactly quit completely; I slowed down.  Another note I have to mention is that for some reason the folks I am working out with are in their early to mid 20s.  Me I am in my early 40s, well 40 to be exact.  They are of the opinion that for me to keep up with them is great.  I am of the opinion, I am playing catch up.  Anyhow, not too much video this week but I added more conditioning material.  Again, any kind coaching would be helpful..

315 Dead Lift

My legs will never be the same

So today after a slight day off, I went back to the squat rack and tore my legs all to pieces. I started with cleans at 155. There I did about 10. I couldn't do too many clean and jerks because I was too tired. I think I did one maybe. So I decided to let the day really be about working the legs. Right now I am paying for it because my thighs are so sore. I took a page from my trusty book and executed deadlifts from the clean position. What I was hoping to achieve was the double knee position where the knees are slightly bent outward. I normally can deadlift 315 without a problem. Today, problem. The manner I was lifting was a totally different style. I wasn't pulling with the back but making my quads do a large part of the work while keeping my back in somewhat upright position. 315 stung but I did it. What I noticed was that I couldn't do but so many. I think I did about 4. Then I tried to a snatch deadlift at the same weight. It wasn't happening. So I dropped the weight to 225 and 135 perspectively. That felt better. So I did about five of each. By this time, I was a pool of sweat. From there I went into some overhead squats with 135. That's a little more that what I am used to but I will have to get used to that. From there, I preformed some behind the neck jerks. I went from 135 to 160. I learned here the breathing is equally important as it was in the clean part of the lift. I took in as much air as I could and the during the thrust, that air came right out and the weight went up! It was funny because I heard myself grunt (which I am ashamed of). It really was just the expulsion of the air. I was proud of myself because as I was getting tired, I pushed through the workout. Last I went and did some box jumps. I need to correct a previous post because I thought box was 40 inches. It's only 30. Anyway, doing about 10 of those after everything else, like I said, my legs won't be the same.

My New Play Toys

I am officially tired, but it's a good tired. I took the self critiques and the video seriously last night. There are three things I did. First, I really listened to the Olylifter I met yesterday. This reinforces why I keep saying, I need a coach. The one thing he said that resonated with me was hips and legs. That's where a great deal of power is located. The second thing I did was consult my text by Everett on Oly Lifting. In that book I confirmed what I already suspected. My back is to be straight from the time I get the barbell off the ground to when I begin what is called the second pull. In short I am lifting with the legs exclusively, not the back. The only time the back is in play is at stage three of the pull. From there I go into the receiving phase where I will catch the bar on my shoulders or the lats of my back in the snatch. Last, I watched videos. Lots of Oly lifting videos. I'm more of a visual learner so by comparing my videos to others, I was really able to see the mechanical differences in my lifts.
So what did I do, well at 10:00 I went back to the gym to see if these new techniques (playtoys) would work. My cleans went up to 175 while I dropped 10 pounds on my snatches. Mind you I was and still am pretty tired because I got little sleep last night. This could be attributed to me being so psyched and amped. Lastly, I improved on my box jump. I think I am at 48 inches. Now, I am going to probably take a day or two to rest because I know I am going to be tired.

Baseline Video

As promised, I said I would be providing video of my training/workout sessions.
They are slow in coming but I am happy to provide them in exchange for honest critical feedback.

See Link to the side

Every Story has a Beginning

My clean and jerk at 155lb

My snatch at 115lb

This one is no different.  As opposed to bore you with my life story as to how I got into lifting, I think I would like to provide that is bits and pieces for you to collect along the way of the journey.  What I do want to offer however are the reasons I have initiated this blog.  First, I am hoping this blog will allow me to better connect with the Olympic Weight lifting community.  I am looking for good critiques and feedback as well as good fellowship.  The other reason is part due to my aunt.  I recently had a graduation party where one of the party games was what does Russ like.  One question that came up was what sport does Russ like to participate in.  As a sidebar, another point that came up was Russ likes to use big words.  (I just finished my Ph.D. and you would think they would give me a pass. No Way).  So anyhow, when asked to confirm if I liked weight lifting, I qualified it by saying Olympic Weight Lifting.  My aunt stated, the defense rests.  What the hell is Olympic Weightlifting she asked.  Rather than be the but of the joke any further, I decided to create a blog about it as well as show my progress.  So for now, I will post some photos and also some videos to come.  

At present these are my stats.
Age:  I am timeless
Weight: 188
Height: 5'8

Best lifts:  Dead-lift 415lb
                Back-Squat 335
                Front Squat 205
                Push Press 175
                Snatch       115

Back-squat at 295
Form REALLY needs
work

                Clean/Jerk 190