Lock and Load 2015

After taking several months off of all exercise, in February I began to train with my focus being weightlifting. My first meet in over 3 years was May 9th. As a coach, I always am looking for lessons to learn and boy did I learn some lessons on May 9th.

My goals for the meet were not met. I was hoping my body would respond better to my training, but it didn’t. This year I turn 35 and my adaptation to training had slowed dramatically. I was hoping to total 217 kg (98/119) but ended up only making 196 kg (85/111). I was pleasantly pleased with the 85 kg snatch, and was inches away from 90 kg. On the clean and jerk I hit 113 in training around 10-12 times, and for some reason psyched myself out the day of the meet.

After all the dust had settled, I won my age and weight division (however I was the only lifter, LOL) and my total was enough to qualify for the Master’s World Cup in August. I am excited about this!

Lesson 1 – I can’t have a super easy, low volume (than normal) week of training before a meet.

Typically the week leading up to a meet a lifter will have a easier week of lifting, I took it too easy and felt really rusty the day of the meet. I don’t think anything else really payed into this feeling. The three weeks prior, my training was heavy and hard so I was afraid of not being rested enough, boy was that a bad plan. I have never responded too well taking lots of rest, but now I know not to do this next time.

Lesson 2 – Warm-up, warm-up, warm-up

Lifting meets are interesting, they follow an order but are unpredictable from a time aspect. I did not spend enough time getting my body ready for heavy lifting, thus a had a slight tweak in my “bad” knee. during the snatch portion. That tweak stayed in the back of my mind all day and probably cost me a heavier clean and jerk. Moving forward I am going to do a better job of blocking out other lifters and just doing my own thing.

Lesson 3 – Cutting 13 pounds was hard, but was optimal

Two weeks out I weighted 182 lbs and I had to cut to 169.4 for the meet. This wasn’t super hard, but it did cause some unneeded stress. I have decided to keep closer to paleo and avoid the temptation to eat poor carbohydrates on heavy squat days. For example, heavy squat days make me SUPER hungry, so a few times per week I would eat and apple (not a bad choice) dipped in peanut butter mixed with cream cheese cake icing (poor choice). This was super delicious and satisfying but probably attributed to a few extra pounds I don’t need.

Lesson 4 – I am a masters lifter, so be a masters lifter

In life and sport comparing is a common thread. I feel that comparing yourself to others in life leads you down a dark road with little reward at the end, and comparing in sports can render a similar experience. Some competitors need the push of their opponent to keep them going, but I found that I need to compare my performance with other 35-39, -77kg, beginner lifters. I have a bad habit of seeing other lifters numbers and then turning into Eeyore (from Winnie the Pooh).

Looking back I should have been more pleased with how the meet went, but I know now I will be much better prepared.

I do want to thank Chase Durham and Barry Durham for their help in counting places for me and loading my warm-up bar. This helped tremendously. It was also really cool to have my son there to watch me lift. I could hear him a few times saying “dada” while I was about to lift.

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March 25 & 26

body was beat up after the last two days. Really had to force work Wednesday and Thursday. 

Wednesday 2:00 pm

  • 2 position clean 4 x 1 @ 92kg
  • Push-jerk + jerk 3 x 1 @ 96 kg, 2 x 1 @ 98 kg (footwork and torso felt great) 
  • Front squats 5 x 4 @ 98kg ( really pushing better torso and bottom position. These were a fight for the perfect rep) 
  • Strict pull-ups 3 x 8 chest to bar

Thursday 3:00 pm

  •  2-position snatch 3 x 1 @ 68 kg, 2 x 1 @ 70 kg (these were awesome! Smoked them and was happy as could be) 
  • Snatch pulls 5 x 4 @ 94 kg
  • Bench press 5 x 7 @ 91 kg
  • Good mornings 3 x 6 @ 44kg 
  • Pendlay rows 3 x 6 @ 66 kg (ran out of time for all 5 sets )

Really happy with progress being made. Lindsey has really helped me with my quad and hamstring mobility the past few days. Without out Wednesday nights mobility session I don’t think I could have squated Thursday. Ready for a rest day tomorrow. 

Excited for Saturday’s lifting, haven’t clean and jerked in a few weeks and can’t wait to see how it feels put back together. 

I also have begun looking into adding in a few more carbohydrates on my heavier days. Not sure of my weight but want to keep it in a good range. I feel really light right now, not sure if that is accurate or not. I will hop on a scale Saturday at CF Lewisville. 

March 24th – Training

8:30

  • Cleans from blocks (mid thigh) 4 x 2 98 kg. really happy with how these felt.
  • Push-press 4 x 5 @ 83 kg
  • GHD sit-ups 3 x 12
  • L-pullups 3 x 6

3:00

  • Bench press 3 x 5 @ 98 kg, 2 x 3 @ 100kg
  • Front rack walking lunges 4 x 12 @ 62 kg
  • Back extensions 4 x 15 @ 30 lbs.

Food is good today. have been super hungry because of yesterday’s back squats.

Training – March 23, 2015

Monday’s are a bit hectic for me so my training schedule is very non-traditional.

6:30 AM

  • Snatch off blocks (mid-thigh) 5 x 3 @ 62kg. , all about working on some speed here. They felt great, no misses.
  • Clean Pulls 5 x 3 @ 125 kg. really working on holding my torso position here.

10:00 am

  • Jerk (split) 2 x 3 @ 94 kg, 3 x 2 @ 98 kg., focus on torso position and short quick dip.
  • Pendlay rows 4 x 8 @ 62 kg.
  • weighted sit-ups 4 x 20 @ 16 kg.

5:00 pm

  • Back squat 5 x 4 @ 118 kg. squatting is my nemisis now, and these were tough, but I was able to knock them out.
  • Strict handstand push-ups 5 x 5
  • FLR 4 x :40

Food was great today! Felt full of energy for workouts and never super hungry until now.

March 23, 2015

I haven’t blogged in a long time so it is time to hit the keyboard. Lots going on in my life and I want to share it. Here is a quick on the 4 F’s, family, faith, food, fitness. Enjoy

Family- is fantastic! My son is a little over a year old and such a sweetheart! He is pure joy, so glad I get to live life with him. My wife, Lindsey ( her blog here ) is rocking like she always does. She is the most amazing mom ever! Dawson is so lucky to have her.

Faith – Lindsey and I lead a home group at The Village Church. Our group is going through a study of James right now, along with the church. The men’s group is working through Ben Stuart’s “This Changes Everything” and the ladies are working a Jen Wilkin’s study. We both have been really encouraged by the growth of our group both spiritually and in numbers. We are hoping the Lord multiplies our group and creates several homegroup leaders from our group.

Food – I have really decided I am going to write recipe book. I have a deep passion for cooking and want to share that with others. I often have people ask me how to cook what I made, and I cant really tell them because I make most of the stuff up. So I have decided I am going to make a book of recipes for people. I recently made a paleo orange chicken and it was DELISH. cant wait to make it again.

Fitness – I have currently “retired” (whatever that means) from competitive CrossFit, and I am currently pursuing weightlifting, commonly known as olympic weightlifting. I spend the better part of September 2014 – Jan 2015 not doing much. I got really bogged down with hunting season and putting more emphasis on personal training at work. This combination led to me not making time for myself. In Feb 2015, I decided to make move to weightlifting because I have always really liked it and wanted to do it full-time. I figured no better day then now. I am currently 7 weeks into my first 12 week cycle from Catalyis Athletics. I have made a few adjustments to the program to address some weakness of mine and to let my body acclimate to training 5 days per week again. In May, I will participate in my first weightlifting meet since 2012, and my third ever. Lock and Load is in Van Aylste, Texas. I have competed in two meets 2011 – 80/110/190 and 2012 85/112/197. I am looking to go 98/119/217.

Here are few pictures of my son.

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Barbell Camp Session 1

Last night I finished up coaching my first weightlifting class. I’ve done lots of private coaching and a few split sessions but never a group. It was such a joy to work with these athletes and I was really excited to see the progress they made. I’m working on uploading their 1rm attempts from last night so you can see their progress.

The class has consistently asked to continue on for another 8 weeks and so we are. Something cool is in 8 weeks a local weightlifting meet will be happening, so we are all going to train for that meet. I’ve got a lot of work ahead of me now. Uniforms for everyone, USAW memberships, meet preparation, etc.

A year ago, I wouldn’t have thought this would be happening! I am so blessed to have this opportunity. Haven’t people who want to learn the lifts, get better at the small things and put what they’re learning on display (compete); those things haven’t been around in a long time.

Sitting and things about this reminds me of 1 Corinthians chapter 1 verses 26 – 31. Why does this fit? Because as a coach it is easy to just start taking credit and bragging and making it all about yourself, when it isn’t, it’s all about Jesus and using what He has given us (skills, talents, opportunity, resources) for His Glory and His righteousness.

“For consider your calling, brothers: not many of you were wise according to worldly standards, not many were powerful, not many were of noble birth. But God chose what is foolish in the world to shame the wise; God chose what is weak in the world to shame the strong; God chose what is low and despised in the world, even things that are not, to bring to nothing things that are, so that no human being might boast in the presence of God. And because of him you are in Christ Jesus, who became to us wisdom from God, righteousness and sanctification and redemption, so that, as it is written, “Let the one who boasts, boast in the Lord.” (1 Corinthians 1:26-31 ESV)

This is one of our youngest littered who now clean and jerks more that his body weight at 14 years old (155 lbs.)

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Recent workouts

Began a new training program today and I am glad to be apart of it. I have put my fitness on the back burner for several months now (18-24) to run the two gyms and haven’t made it a priority. That is starting to change.

Monday 8/5/13

“Hulk Hogan”

every 2:00 x 10 rounds

3 muscle-ups, 5 power cleans @ 185#, 7 burpees.

:49, :57, :59, 1:03, 1:17, 1:19, 1:30, 1:53, 1:48

Didn’t think I would make it all the way through this. really glad I did.

Back squats 8 x 3 @ 205

Could have gone heavier, but didn’t want to push my limits today and be way too sore for the next training session..

 

Tuesday 8/613

25 thursters @ 95#, 25 toes-2-bar, 25 box jumps @ 24″, 25 toes-2-bar, 25 thrusters @ 95#

So much of me didn’t want to do this because of the thrusters, I HATE THEM!! But with the push of good teammates, Tucker and Stephen, I was able to push through and finish in 6:55.

Deadlifts 7×1 275-315-365-375-385-395,405