3rd Pull Strength Cycle Week 1 Review

Week one is done.  I am sore and tired but no real aches or pains. This week was the first week of the new cycle.  Typically, I like to take one week of transition between cycles.  This allows me some rest between cycles and right after what is suppose to be the end of a really difficult cycle. The transition week is nothing more than just preparing myself for the new cycle as well as allowing me some conditioning or General Physical Preparation (GPP) and fun. However, my last cycle ended with an unloading week where volume was cut and intensity stayed constant.  This allowed me to attack this week head on.

Day one: My Jerks were pretty good, I hit about 90% on my max for a 4RM and was able to actually finish my 4x4@90% volume work pretty well.  Back Squat didn't go so well for me, however, I missed an easy weight for a 3RM due to my back rounding over.  This is a problem that is getting fixed as we speak.  Metcon didn't bother me at all.

Day two: I found my Overhead Squat 3RM, which was the first time I had ever done a max on Overhead Squat.  Snatch Push Press 5RM went well too.  Both were PR's. I was extremely sore afterwards seeing that I had not really done work before with those muscle groups.  This could be a reason why my snatch might not have been as heavy as it is.  My coach, Michael Matraca Bledsoe, and I found out that it might not be strength limiting me in the Snatch.  The limitation might be technique.  However, both have to improve.  Again, the metcon didn't bother me.

Day three:  I PR'd on my Front Squat with a 3RM and finished my 4x3@90% with a solid back.  I became extremely sore in my T-spine afterwards.  I hit about 90% of my max for a 2RM Power Clean.  I should have done more, but I was feeling very tired and fatigued. I hit 85% of my max for a 2RM Tall Cleans.  Again, I should have done more, but it is a new exercise, and it is firing muscles that I haven't used before.

Day four didn't go well for me.  I was originally suppose to do eight singles at 90% of my snatch max.  However, I couldn't get my technique down and was having difficulties with getting the bar on the right path.  So my coach, Michael Matraca Bledsoe, told me to drop the weight and work at a lighter weight (I did a total of twelve snatches at about 70%). I did set a PR on Push Press.  I was successful at doing 195 lbs. for five reps, which a few weeks ago, in a training video, I was only able to do four reps.  I did all volume work of 4x5@90% with some issues coming up on the last rep of the last set.  Pendley Rows and Snatch Pulls went well.  My back stayed tight and did not round very much.

Day five didn't go well at all.  I was extremely tired, and hadn't gotten much sleep the night before.  The morning was crazy and busy with family obligations.  I didn't have my normal breakfast, and I was completely sore from the week.  So far, I hadn't take a day off of training and was feeling the side effects. I was not able to hit 90% on any of my lifts.  I was so frustrated with myself that I just left the gym after the clean and jerk and  took the misery home with me.

My goals for next week are:
Jerk 215 x4
Push Press 200 x4
Back Squat 315 x3 (with no back problems)
Overhead Squat 225 x3
Snatch Push Press 225x5
Front Squat 260 x3
Power Clean 100% x2
Tall Clean 90% x2
Snatch 90% x 8 singles
Snatch 195 x1
Clean and Jerk 245 x1

Recovery

I decided to write this article after yesterday's training session.  Following a grind out training session, I decided it was time to bring back an old terrible friend to help me recover in time for the next day's session.  The terrible old friend is called an Ice Bath.  Now many people look at me with a very confused and profound worried look on their faces when I mention those words.  That is the main reason I am writing this. Ice Bath's tend to get a bad reputation, and the reason that they do is because most do not understand the science behind them.  Yes, they do suck; trust me I did one last night. However, they are very beneficial.

First, let me start off by explaining what exactly an Ice Bath is for those of you who may not know.  An Ice Bath is the surrounding of entire muscle groups with ice and water to constrict blood flow, and help flush lactic acid, and swelling.  Lactic acid can contribute to DOMS (Delayed Onset Muscle Soreness).  Now something you might not have known; every time you do something strenuous (lifting weights, playing recreational sports, running, etc.) your muscle are microscopically torn.   When these tears occur to the soft tissue of your body cells they can and may rupture.  This triggers a inflammatory response within the body.

The injured area tries to protect itself by beginning to swell, this places pressure on the surround area (tissues, and nerves) causing pain and stiffness.  Cold items can be placed around the injured area causing contraction with the tissues and blood vessels. The contraction to blood vessels allows for less blood and plasma to be pushed through the area limiting fluid collection.  Limiting the amount of fluid near the injured area reduces swelling and eases discomfort.  The tears within the muscles will repair themselves and you will get bigger, faster, and stronger.

Ice Baths are really a simple way to make sure all muscle groups that are injured are equally treated.  It is really simple all you need is three to four ten pound bags of ice and bath tub or large enough tub like apparatus (I've even sat in a kiddie pool).  The athlete then sits in the tub of ice and water.

*Note to readers: Ice Baths should only last anywhere from 10-15 minutes.

Now after your next strenuous activity enjoy one of these bad boys and call me in the morning.  I bet you will feel better.

Not Everyone is Michael Phelps

This was an interview that details how hard the life of a U.S. Olympian is and how unsupported U.S. Olympians are compared to our counterparts in the world.  Watch this and the next time someone ask you for help to go to the Olympics give it to them. Not everyone is Michael Phelps, some are the unknown faces in the Subway commercials and Wheaties boxes.

http://cnn.com/video/data/2.0/video/bestoftv/2012/07/11/tsr-pkg-sylvester-olympians-broke.cnn.html

3rd pull strength cycle

This cycle I am dubbing the 3^rd pull strength cycle.  The reason for the naming is because during the next four weeks I will be working on my 3^rd pull by strengthening my body to be able to receive the bar better.  We are focusing more on my problem areas right now which is upright posture and position posture as well as an underlying catalyst called strength.  In this cycle, I will be squatting four days out of the five days.  I will be pressing four days out of the five days, and lastly I will be classic lifting three days out of the five days.   For conditioning and for attacking my really bad t-spine, upper back, and core strength I will be doing metcons (metabolic conditioning) with exercises that target those weak areas.  I am changing up my training days for this cycle to better fit my new work schedule and help me spend more time with my family (my fiancée Dorothy McMillan, and our two dogs Abby and Tucker). The four week cycle will look like this:

Week 1

Day 1- Monday
Jerk 4RM, 4x4@90%
Back Squat 3RM, 4x3@90%
5 Rounds Rest 90 sec. repeat:
5 DB Row – Heavy (contract scap first then pull- awesome idea from a past coach Jason Wilfawn owner of .Peak Performance Specialists, LLC  This will help my T-Spine fire a little bit more).

5 GHR

Day 2- Tuesday
Overhead Squat 3RM
Snatch Grip Push Press 5RM, 2x5@90%
5 Rounds:
10 Pull ups
10 GHD Sit ups

Day 3- Wednesday
Front Squat 3RM 4x3@90%
Power Clean 2RM
Tall Clean 2RM
Pallof Press 3x30 sec. holds

Day 4- Thursday
Snatch 8x1-90%
Push Press 5RM 4x5@90%
Pendley Row 5x5
Snatch Pull 5x3 @ today’s Snatch Weight

Day 5- Saturday
Snatch 1RM
Clean & Jerk 1RM
Safety Bar Squat 3RM 4x3@90%
Muscle Up Practice- I know what you are thinking.  How does this fit into an Olympic lifters program it's a Crossfit exercise.  Here is my take on it, if I can lift my body weight in multiple plans and in multiple ways and I am fast at it; then maybe it will transfer over to the barbell.

Week 2
Day 1
Jerk 4RM, 4x4@90%
Back Squat 3RM, 4x3@90%
5 Rounds Rest 90 sec. repeat:
5 DB Row – Heavy
5 GHR

Day 2
Overhead Squat 3RM
Snatch Grip Push Press 5RM, 2x5@90%
5 Rounds Rest 90 sec. repeat:
10 Pull ups
10 GHD Sit ups

Day 3
Front Squat 3RM 4x3@90%
Power Clean 2RM
Tall Clean 2RM
Pallof Press 3x30 sec. holds

Day 4
Snatch 8x1-90% of Day5 1RM
Push Press 5RM 4x5@90%
Pendley Row 5x5
Snatch Pull 5x3 @ today’s Snatch Weight

Day 5
Snatch 1RM
Clean & Jerk 1RM
Safety Bar Squat 3RM 4x3@90%
Muscle Up Practice

Week 3
Day 1
Jerk 4RM, 4x4@90%
Back Squat 3RM, 4x3@90%
5 Rounds Rest 90 sec. repeat:
5 DB Row – Heavy
5 GHR

Day 2
Overhead Squat 3RM
Snatch Grip Push Press 5RM, 2x5@90%
5 Rounds Rest 90 sec. repeat:
10 Pull ups
10 GHD Sit ups

Day 3
Front Squat 3RM 4x3@90%
Power Clean 2RM
Tall Clean 2RM
Pallof Press 3x30 sec. holds

Day 4
Snatch 8x1-90% of Day5 1RM
Push Press 5RM 4x5@90%
Pendley Row 5x5
Snatch Pull 5x3 @ today’s Snatch Weight

Day 5
Snatch 1RM
Clean & Jerk 1RM
Safety Bar Squat 3RM 4x3@90%
Muscle Up Practice

Week 4- Unloading Week
Day 1
Jerk 4RM
Back Squat 3RM
5 Rounds Rest 90 sec. repeat:
5 DB Row – Heavy
5 GHR

Day 2
Overhead Squat 3RM
Snatch Grip Push Press 5RM
5 Rounds Rest 90 sec. repeat:
10 Pull ups
10 GHD Sit ups

Day 3
Front Squat 3RM
Power Clean 2RM
Tall Clean 2RM
Pallof Press 3x30 sec. holds

Day 4
Snatch 8x1-90% of Day5 1RM
Push Press 5RM
Pendley Row 5x5
Snatch Pull 1x3 @ today’s Snatch Weight

Day 5
Snatch 1RM
Clean & Jerk 1RM
Safety Bar Squat 3RM
Muscle Up Practice

Supplements for Weightlifters

Let me start this off by saying that each lifter is different, each sport is different, and each will have different needs.  This article only really addresses things that I think are the best bang for your buck when it comes to being a weightlifter from my own personal experience and the instruction of my coach.  With that being said here are the key supplements I think are necessary for weightlifting and lifting altogether:

1. Whey/Egg Protein- this is an easy, inexpensive way to make sure your protein requirements are met every day. The reason that Whey and Egg Protein are the only two proteins that are considered because Soy Protein as stated before is not beneficial in the diet of athletes or normal individuals and Casein Protein is a lower quality filler protein.  Also, Egg Protein and eggs in general have an amino acid profile most similar to the body’s needs.  Supplemental proteins tend to also have amounts of fats and carbohydrates naturally blend into which makes it perfect for training. For the best results look for protein supplements with little to no amounts of artificial sweeteners.
2. Fish Oil- Fish oil provides the needed Omega-3 Fatty acids that are essential in the diet of athletes and non-athletes alike.  Although some do not take it because of the taste; these little guys play major roles in health, improved heart and cardiovascular health, anti-inflammatory to fight DOMS (Delayed Onset Muscle Soreness), and insulin sensitivity.
3. Multivitamins- These are just as easy and inexpensive as a protein supplement to make sure you are getting all important minerals that most neglect by not eating specific fruits and vegetables.
4. Creatine- Helps keep ATP (adenosine Triphosphate) stores high. Creatine can increase performance during anaerobic activity (lifting) which will increase strength and muscle; creatine can also decrease cortisol levels and oxidative damage.  If taken at bedtime it has the ability to increase growth hormone secretion at nighttime.  Now a disclaimer.  Creatine varies from each individual; some will see an immediate response from consuming some will not.  Body weight might increase from water retention without performance gains.  There is also no real loading period with creatine, you simply just start off with the normal grams/day.  The body however, will respond to the supplement and will reduce its own production to return to homeostasis. For best results cycle anywhere from two to six weeks on and one week off.
5. ZMA (Zinc Monomethionine Aspartate, Magnesium Aspartate and Vitamin B6) - This supplement has being used by athletes for improving sleep. Improving sleep can help improve performance because hormone levels are recovered and tissues can repair themselves.  It also helps athletes that are low in all three minerals.
6. Glucosamine/Chondroiton – These are also very important and inexpensive.  Glucosamine/Chondrotion can help improve cartilage repair and joint health. This is important when you consider how much exposure the joint receive not only in weightlifting but also in any sport or physical activity.  I highly recommend adding this to your nutrition plans.

Notable others that might be helpful that you didn’t know about:

• Green Tea- Not only is it full of antioxidants and anticarcinogen, it also has an effect in increasing beta oxidation, metabolism, insulin sensitivity, and glucose tolerance.  Green teas also have adaptogens to help the body adapt to fatigue and stress to maintain homeostasis (hence the root word adapt). 

Things to Come on A Novices Approach to Strength Training

Soon to come:

1. Article addressing supplements of a Weightlifter
2. New Training Cycle Post
3. Daily Training Videos from the Faction Weightlifting Team

If there are any topics you wish for me to discuss please feel free to comment at the bottom or message me on Facebook or Twitter (@astuartlift).

Week 4 Max Out

The test out for this week didn't go as well as I would like.  I had a humbling experience with the barbell and some great words with my training partner Amber Chauncey Strain.  She reminded me that I would not always put up PR's every time we lift.  She reminded me that I should be happy that earlier in the week I was able to Power Snatch 190 which was a huge PR for me coming back from the set back.   So after having things put in a better perspective I left not as bummed out as I had been.

I am looking forward to the next training cycle.  I feel that this cycle will help me with being stronger at the bottom of my cleans and snatches.  It will also help me with my jerks and presses. I think my coach Michael Matraca Bledsoe really came up with an awesome program for me that addresses a lot of my key problems.  I am hoping that my body weight will continue to drop down to my weight class and my strength will continue to come back and get better.  I hope that I can take this 192 total and get a 203 total by the time our meet at Factions Strength and Conditioning is here (Nov. 3).  I will have more time to qualify but I am hoping to qualify early and have plenty of time to fix my mistakes and short comings.

Donny Shankle Interview

This is a great interview with Donny Shankle.  Donny is a great athlete and has competed at Pan American Games and U.S. Olympic Trials.  He gives great insight into the doping scandal internationally in the world as well as insight in how to be a better lifter. You can find this interview and more at YouTube.

Support

I just want to take some time and say thank you to Mikki St John for donating to
http://fundly.com/
a-novice-s-approach-to-strength-training-fund-for-nationals I really appreciate all the help that you guys give me. This money will be spent on training and competition only not my personal life.

Sonja and I go way back to the times where I was literal in first or second grade.  She has been a major influence on not only my marital arts life (yes I do Kung Fu so watch out people I just might break your wind pipe if you make me mad) and my overall life.  I wish her and her Husband  Cory Tyler St John  the best in their lives and the life of their daughter. Thank you so much you guys. 

Training Video 8/16/12

Here are some training videos of what we did today at Faction Strength and Conditioning in Memphis.
That is my training  Amber Chauncey Strain and my Coach Michael Matraca Bledsoe.

That is 195 for four which is one rep short of a PR for me.  I am slowly getting back to where I was before the incident.  It doesn't seem like a lot but I weigh less than that bar. Amber did have a good day on squats but not so much on cleans today.  It's okay she just looked at the weight and called it some dirty words and told it that she would be back tomorrow.  Our coach Mike found his 3RM on Front Squats today and then did five sets of three at 90%.

Training Video

Here is a video of Safety Bar Box Squats.  This is 335 for a 1RM, I stopped here because I still had issues with losing my posture coming up.

Week 4 Unloading Week

This week is an unloading week for me.  Nothing too heavy we are going to keep the snatches, cleans, and Jerk roughly around 90%.  There will still be some 1RM, and 5RM lifts throughout the weeks on lifts that are key issues with my classic work.  This week will look something like this:

Day1
Snatch 4x1 Rest 90 Sec. -working up to 90%
Safety Bar Box Squats 1RM
Chinups 3x Max Reps
GHR Sit ups 3x10

Day2
Jerk 4x1 Rest 90 Sec. -working up to 90%
Push Press 5RM
Clean Pulls 5x3- Heavy
Reverse Hypers 3x15

Day3
Clean 4x1 Rest 90 Sec. -working up to 90%
Front Squat 1RM
Pendley Row 3x5 -Heavy
Palloff Press 3x 30sec.

Day4
Snatch 4x1 Rest 90 Sec. -working up to 90%
Snatch Pulls 5x3 -Heavy
Handstand Push Ups 3x Max Reps
Toes to Bars (HLR) 3x10

Day5
Snatch 1RM
Clean and Jerk 1RM
Quarter Squats 3x1
Single Arm Farmer Walks -Heavy x5

Meats… Fats… Their great!!! A Look into a Weightlifters Diet.

I thought about writing this article after I had a discussion with a former workmate at my past job.  The kid (and I can call him that because he wasn’t even twenty yet), asked me how he could basically look like one of the guys off of a Muscle and Health Magazine.  When asked about what he eats and how many hours he sleeps, and all the normal questions you would ask anyone who trains I got a quick look at how naïve I use to be.  He’s answer were exactly the same as mine once were: I go to bed at about one or two in the morning, I don’t eat breakfast, I normally eat two Sonic burritos and I drink shakes in between the day and I take fourteen different supplements to get my N.O. (Nitric Oxide) levels peaking. 

This was a bad time warp for me because I remembered thinking and doing the same thing.  So to help with all of those individuals much like my former colleague; I wanted to write an article and shed some light on how a weightlifter eats.   Now the first thing and most important thing is that there are three universal truths to nutrition.  This does not change within the spectrum of lifters (bodybuilding, power lifting, sports, crossfit, weightlifting, etc.)  These three things are: quantity, quality, and macronutrient composition.  All three have to be addressed equally to have good performance.  Now I will go into more detail about how these affect weightlifters however, you can change these around for any lifter.

Quantity:

Although this idea is rather simple in nature it is probably the most difficult for individuals to fathom.  Quantity in a nutshell refers to how much food you are eating at any given point in time.  Quantity is typically measured in calories or kilocalories (kcal for short).  This measurement gives an amount of energy that is being taken in by the body, as well as a tool for adjustment for personal/training goals. 

Quality:

Quality of food is even more unknown to the average individual.  People sometimes have a misunderstanding with what foods or quality foods are.  The guiding force behind food quality is this: simple natural foods are best.  Foods that are regarded as high quality are meats, veggies, fruits, tubers, nuts, and seeds, and certain dairy products.  Processed foods which normal contain grain products (even whole grains) are not dense enough compared to natural foods and can have a high risk for potential health risks.  High quality foods on the other hand will give your body the required micronutrients to: complete your workouts, recover after training sessions, prevent autoimmune disorders, and support long-term health and aid in athletic performance. 

Macronutrient Composition:

Macronutrient Composition is the last thing I will discuss.  In a nutshell Macronutrient Composition is simply the quantities of protein, fat, and carbohydrate. 

Protein:

Protein should be the most important macro.  Protein is very important because it can help in the rebuilding of tissues. A good baseline for protein intake is one gram per pound of body weight.  The quality of protein varies with different sources. Meats, Fishes, Eggs, and high-quality egg and whey supplements will all provide the greatest protein and amino acid balance.  The protein content of nuts and seeds, grains, and legumes is negligible in terms of both quantity and quality and shouldn't even be considered in the total protein intake. 

Now most people will wonder about Soy.  Soy has been pushed for years as a source of quality protein but most research on soy products and their effects on health have shown that Soy in any considerable quantity doesn’t belong in the diet.  On occasion fermented products such as soy sauce are ok.

Fat:

Fats are the next priority for weightlifters.  Fats have been demonized by the media, health gurus, doctors, researchers, and the government.  Fats are not a threat to overall health, they are actually necessary to supporting health.  There are three different fat types:

1.       Mono-unsaturated fats (good guys) - These should be the bulk of fat intake.  These fats are supplied by foods such as nuts and seeds, avocado, and olive oil and oil based dressings, and also meats.

2.       Poly-unsaturated fats (bad guys) - These are the fats that most promote as healthy but they should be generally avoided. They are especially bad if they are cooked at high heats (i.e. fried foods).  The poly-saturated fat a very unstable molecule and are easily damaged, creating extremely unhealthy substance such as trans-fats and lipid peroxides. 

3.       Saturated fats like those found in animal products shouldn’t be sought in great quantities, but as a stable molecule among other features, it’s very preferable over poly-unsaturated fat. Saturated fats are normally associated with dietary cholesterol.  Most know this is associated with heart disease.  There is no research that demonstrates any relationship between fat or dietary cholesterol and heart diseases. 

Cholesterol:

I felt obligated to write in this section because of the last sentence.  Most people believe by fear that cholesterol is bad.  However, cholesterol is a structural component of every single cell in the body and is required in the production of steroid hormones (testosterone).  It is essential to life and cholesterol in the body is produced by the liver.  This is why when people try to lower their cholesterol levels through reduction of dietary cholesterol they tend to fail, and proceed to take medication that their doctors prescribe (that they are getting money off the top for pushing). The reason that people fail is because the body simply manufactures what it needs to take up the slack just as it reduces production in the presence of adequate levels. 

Omega-3 and Omega-6 Fatty Acids:

Omega-3 fatty acids are essential fatty acid largely absent from most people diets which the rare consumption of organ meats and common consumption of Omega-3 rich fish.  Omega-6 fatty acids are also essential, but their consumption is typically sufficient and often excessive since most consume them through common foods such as meat, eggs, and nuts.  Eggs enrich with Omega-3 fatty acids are wise choices to help with the balancing the natural high levels of Omega-6 fatty acids in eggs.  Grass fed beef products are also high in Omega-3 fatty acids.

Flaxseed:

I felt obligated to include this in as well because it is often sold as a source of Omega-3 fatty acids, however the body needs an Omega 3-fatty acids comprise of 22-24 carbon atoms.  Flaxseed provides 18 carbon Omega-3 fatty acids.  The acids can be converted to the necessary form, but the process isn’t efficient and very little DHA and EPA are received.  Another problem with Flaxseed is that it can produce inflammation, and lower performance.  This is something that we use Omega-3 fatty acids to prevent.

Fats will be used to supply a large quantity of the daily calories for weightlifters.

Carbohydrates:

Carbohydrates or carbs, are the last macronutrient they are intentionally placed last in the list.  This is a reversal of what many out there in the health field will promote.  The physical demands of weightlifting only require the baseline carbohydrate consumption, the bigs of the superheavyweight division or training cycles using unusually high reps that demand more on muscle glycogen.  The normal work of heavy, low rep training (weightlifting we only do at most 5 reps a set) are fueled by the phosphagen metabolic pathway, which is replenished through oxidative metabolism which is powered through fat storage.  There is no real demand on the glycolytic pathway, meaning there is very little use of muscle glycogen to do work.  So in short, there is no need to refill glycogen storage through dietary carbohydrate.  The body can also manufacture glycogen for liver and muscle stores without the use of dietary carbs. 

So what are carbohydrates good for? Carbohydrates are a good for micronutrient supply not suppliers.  The most nutrient dense carbohydrates are vegetables and fruits, which is why they will make up the majority of carb intake.  Tubers such as yams, sweet potatoes, and white potatoes can be considered supplementary during times when carb needs are needed (i.e. high rep training, weight gain, etc.) 

Here is a few pictures of some of the dishes that I ate:

References

Everett, Greg. Olympic Weightlifitng A Complete Guide For Athletes and Coaches. 2nd. Catalyst Athletics, 2011. 381-384. Print.

Week Three Test Out

So today started off pretty much unexpected for me.  I wasn't thinking that I was going to put up that great of numbers seeing that I had taken pretty much Friday afternoon till today off and laid around a hotel room in Destin, FL.  Now to be fair I did try to lift on the cable machines they had there but after having little to no range of motion and my shoulders starting to bother me I kinda gave up and proceeded to do a beach body workout of face pulls lat pull downs and tricep extensions.  So again back to the present, I walked in the gym today not feeling a 100% like I should on max out days.  However, I had an awesome day.  I felt a little stiff but I felt honed in on my technique and it showed on my snatch (really a power snatch).  I pr'd on snatch by five pounds today.  It's not a a lot but it's still pretty good for just now getting back into full Olympic lifting again.  Here is a video of the lift.

Clean and Jerk didn't go so well for me today still having issues with the jerk.  Next training cycle we will work on third pulls (and the jerk recovery) and squatting. So hopefully in twelve weeks we can have three members of the team qualifying for collegiate nationals. 

Till next time. Like me or hate me I am not going to change.

Dealing with adversity

After having a terrible last two days, I stormed out of my training session yesterday feeling depressed, full of anxiety, and all kinds of bad juju.  I was dealing with personal issues that have just now surfaced in the last two days compile that with the overhanging notion that I will be getting married in less than sixty days and add in the fact that I am not hitting the numbers that I should be in training.  All those emotions in one head can cause a serious panic attack.  Luckily through the words of my fiancée (Dot McMillan) and my coach (Mike Bledsoe) I've put that entire bad juju behind me.

I wasn't going to lift today.  I was just going to go talk to my coach and figure out where we were going to go from here.  However, after talking to both of them I decided what do I have to lose.  I am not going to be able to go to the gym again until next Tuesday and I might as well just go in and try.  And try I did, I ended up snatching better than I had all cycle long.  My snatch pulls and descent looked amazing and felt amazing.  I ended up doing eleven handstand pushups on my first set of max out reps.  This is awesome compared to the story Mike and I recalled today when he first made me try them on the gymnastic rings and I almost snapped my neck.

So the moral of this story is?  The moral here is that in life you will face adversity, this is inevitable.  This adversity will infect your training, no doubt about it.  However, you have to deal with adversity and understand that things will get better; you won't always PR in life or in the gym.  Every day is not a PR day.  Some day’s life will kick you in the mouth and you'll get up the next day and get kicked in the mouth again.  This cycle might repeat for a few weeks, but somewhere down the road something is going to click whether that is: your boss says good morning to you, someone opens the door for you, someone tells you that they liked something of yours, things feel better today, you aren't as soar, or you got something with perfect form.  This small little snowflake whatever it is will start to roll down the hill and become a giant snowball that will lead you to better things or PR's.

Until next time, keep fighting the good fight.  Push yourself and try new things; do a heavy weight fail at it go back down and then hit it again.  If you miss say a few dirty words to the weight and tell it you'll be back next time.

P.S. You can hate me or love me but I am heading to Destin, FL for a much need vacation and wedding planning session.  Wish me luck!

Corrective Strength Cycle

So on the last week of June right before we broke at The University of Memphis for Fourth of July "it" happened. "It" being my first injury while weightlifting.  Now it wasn't anything major only just a pulled rib head, a pulled rhomboid, and a strained pectoral minor all of which on my right side.  Not terrible just somewhat painful and tender.  The injury or set back as I like to call it came after I tried too hard to sacrifice technique for momentary glory while trying to lift heavier then I should have.  I know dumb of me.  For the next few weeks my workouts were tapered down a bit into something like this:

Week 1

Day 1:

Box Squats 5x5

Day 2:

Deadlift realized my Rhomboid wasn’t going to cooperate so we stop just short of a 4RM (Rep Max)

¬ Went and saw Dr. Jessop (Sports Message/Chiropractor)

Day 3:

Pause Box Squats 5x5

Lat Pull downs 5x10

GHR Sit ups 5x10

Day 4:

Clean Pulls 5x3-Moderate to Moderate Heavy

PR 5x5 –Light

Reverse Hypers 3x15

Plank Holds 3x 1 min hold

Day 5:

Split Squats (Single Leg Squats) 5x5

Cable Row 5x10

KB Snatch 5x15 –Heavy

Week 2:

Day 1:

Safety Bar Box Squats 5x5

¬ We realized from the set back that I tend to have a very bad T-Spine (Thoracic Spine).  So we started to utilize the Safety Bar, to help me strengthen that area of my back.  The Safety bar will naturally pull you forward because of the way the apparatus sits on your shoulders.  Your job, and a very hard one at that is to fight that force and keep your chest up.  If you don’t you’ll die, so it’s kind of a win or seriously lose situation.

DB Row 5x8 –Heavy

Day 2:

Snatch Pulls 5x3 – Heavy

Press 5x5- Moderate to Moderate Heavy

GHR (or GHD) Sit ups 5x10

Day 3:

Pause Box Squats 5x5 – Heavy

¬ We started using Pause Box Squats, because we realized that I was getting stuck at the bottom of my lifts and was not producing enough force, and power to become unstuck.  Also, this was a great way for me to work on my core strength because in a box squat you have to keep your core tight and fight to keep your torso engaged and adding a pause to it makes it even harder.  Plus my coach just is a mean guy.

Lat Pull downs 5x10

Yoke Walks 5 Trips

¬ This is something that you see on World Strongest Man Competition, I use an apparatus that looks much like a power rack, stack weight on the sides and place it on my back and walk so many yards.  We began to use this, because again my core/torso is very weak which allows me to drop the weight when it begins to get heavier so again we are strengthen my core. Plus it makes you just feel like a man walking around with three red plates on an already one hundred and eight five pound apparatus in front of crossfitters.

Day 4 – This was the last day on this cycle.

Clean Pulls 5x3

Safety Bar Box Squats 5x5

Lat Pull downs 5x10

Yoke Walks 4 Trips

After three to four weeks I was finally able to progress back into the full moments currently this is what I am doing for the current four weeks.  I have to keep in mind that I will suck at the start because I had four weeks off from not pull.  For some reason no matter how many times I do Snatch Pulls, or Clean Pulls it doesn't replace the full movement for me.

Week 1: BWT: 196

Day 1

Tall Snatch +Mid-Thigh Snatch+ Snatch x 8 90 Sec. Rest

Safety Bar Box Squats 5RM 4x5@90%

Chin ups 5 sets x Max Reps

GHR (GHD) Sit ups 5x10

Day2

Power Clean + 2 Jerks x 8 90 Sec. Rest

Push Press 5RM, 4x5@90%

Clean Pull + 3 Sec. Descent holds 5x3 –Heavy

Reverse Hypers 5x15

Day 3

Tall Clean + Mid-Thigh Clean + Clean x 8 90 Sec. Rest

Front Squat 5 RM 4x5@90%

Row 5x5 –Heavy

Palloff Press 5x30 Sec.

Day 4

2 Power Snatch + Snatch x 8 90 Sec. Rest

Snatch Pull + 3 Sec. Descent 5x3 –Heavy

Handstand Push Ups 5 Sets x Max Reps

¬ I know, if you know me personally you are thinking to yourself; how in the world can you do a handstand push up? Well I can, and it’s a great exercise for overhead pressing strength as well as core strength.  These are two areas I need work on.

Toes to Bar (Hanging Leg Raises) 5x10

Day 5

Snatch 1RM

Clean and Jerk 1RM

Quarter Squats 3x3 –Heavy

¬ It’s much like a Jerk Dip Squat, or it’s about 1/4^th the way down on a standard squat.

Single Arm Farmer Walk 5 Trips each side

¬ Similar to the Yoke walks, it works the same areas and sucks just as bad.

Week 2 BWT: 195

Day 1

Mid-Thigh Snatch+ Snatch x 8 90 Sec. Rest

Safety Bar Box Squat 3 RM 4x3@90%

Chin ups 5 sets x Max Reps

GHR (GHD) Sit ups 5x10

Day2- This day I added two workouts to my day, because I was leaving town to go back to my hometown of Oxford, MS with my fiancée for our wedding shower.  There is just something’s you just got to do for that special someone.  Plus, we got some awesome gifts. So I did Day2’s workout in the AM before work and Day3’s workouts in the PM.

2 Jerks x 10 90 Sec. Rest

Push Press 3RM, 4x3@90%

Clean Pull + 4 Sec. Descent holds 5x3 –Heavy

Reverse Hypers 5x15

Day3

Mid-Thigh Clean + Clean x 10 90 Sec. Rest

Front Squat 3RM 4x3@90%

Pendley Row 5x5 –Heavy

¬ This is a little different style of rows, you have to set up much like you would for a clean and rise up like you normally would to about the knee position and then pull.  This is helpful with me because it allows me to really work on my positioning.

Palloff Press 5x30 Sec.

Day4

Power Snatch + Snatch x 10 90 Sec. Rest

Snatch Pull + 4 Sec. Descent 5x3 –Heavy

Handstand Push Ups 5 Sets x Max Reps

Toes to Bar (Hanging Leg Raises) 5x10

Day5

Snatch 1RM

Clean and Jerk 1RM

Quarter Squats 3x3 –Heavy

Single Arm Farmer Walk 5 Trips each side

Week 3 BWT 195- This will be the last week of this program.  My coach and I will meet after the 1RM day and discuss what we feel like are my problem areas and my weak points and discuss the next step we will take.

Day1

Snatch x 8 90 Sec. Rest

Safety Bar Box Squats 2RM 4x2@90%

Chin ups 5 sets x Max Reps

GHR (GHD) Sit ups 5x10

Day2

This day I added two workouts to my day, because I was leaving town to go back to Destin, FL with my fiancée for us to look over everything for our wedding. So I did Day2’s workout in the AM before work and Day3’s workouts in the PM.

2 Jerks x 8 90 Sec. Rest

Push Press 5RM, 4x5@90%

Clean Pull + 5 Sec. Descent holds 5x3 –Heavy

Reverse Hypers 5x15

Day3

Clean x 8 90 Sec. Rest

Front Squat 2RM 4x2@90%

Pendley Row 5x5 –Heavy

Palloff Press 5x30 Sec.

Day4

Snatch x 8 90 Sec. Rest

Snatch Pull + 5 Sec. Decent 5x3 –Heavy

Handstand Push Ups 5 Sets x Max Reps

Toes to Bar 5x 10

Day5

Snatch 1RM

Clean and Jerk 1RM

Quarter Squats 3x3 –Heavy

Single Arm Farmer Walk 5 Trips each side

I’ll post the next cycle when my coach Mike Bledsoe and I settle on what the next step will be.

Tuesday Test Out Week 2

As the sweat drop off my brow my taped and chalked thumbs began to twitch as my breathing got a little more faster.  I glared at the bar as a stomped my feet to the ground.  I set my back and took a deep breath as I reach down and placed my hands on the outside knurling of the bar.  I looked down at the floor and drew in and out three deep breaths followed by a fourth as a placed myself in the ready floor position.  I pulled the bad up off the ground kicking my head back and shifting the weight towards my heels.  I accelerated the bar after a brief contact with my hips in the power position and as the bar soared above my head...... I lost it and it crashed.

Today didn't go as well as last week. However, it's okay.  Something that I learned from weightlifting so far, is that not everyday is going to be an awesome PR (personal record) day.  Today went something like this for me:
*= MISSED
Snatch 1 RM- 185, 195*, 195*
Clean and Jerk 1 RM- 205, 215, 225*
Quarter Squats 3x3-Heavy
275, 295, 315, 325
Single Arm Farmer Walks 5 Trips- Heavy

Snatch went alright, I am still having issue with my technique, this is going to be address next my coach and I sit down to some coffee or tea and discuss everything.  The Clean and Jerk, didn't go so well for me.  This might have been due to feeling bummed out about the Snatch as well as not having my training partners there with me while I was lifting today.  I don't really think it was an injury issue today.  My knee did feel a little stiff this morning but ended up loosening up by the time I lifted this after noon.

Now for all of you meat heads that think I suck and that I am a weak pile of baby poop, let me discuss something with you for a second.  While yes, these numbers do not look good and my previous best are around 190 (Snatch), and 235  (Clean and Jerk), in the grand scheme of things it doesn't matter.  Yes you might have better numbers than me if we went head to head today.  However, I really only care about what happens in a competition.  Lets say you hit 200 (ten pounds higher than my best) once, but I hit 185 multiple times a week throughout a total of 4, 8, or even 12 weeks and I go up to failure every now and again.  When competition comes, you have less than a 50% chance of hitting 185 correctly than I do.  While I have over a 90% chance of hitting 185 perfectly, and more than likely a 50% or greater chance of hitting a PR due to psychological factors.

Weightlifting…. Is that like where you lift something over your head?

Weightlifting…. Is that like where you lift something over your head?
By Andrew Stuart

In the 2012 Summer Olympic Games in London there were countless nations who showed their strongest athletes off to the world in the Olympic Weightlifting event.  Some nations had as many as two or more in the different weight classes, the United States had only three total lifters. Of the three (Kendrick Farris, Holley Mangold, and Sarah Robles), there was only one male (Kendrick Farris).  As I watched Kendrick lift at four a.m. our time, I started to realize something and asked myself a simple question. Why do we suck at Olympic Weightlifting? Now out of all kinds of respect to Kendrick, Holley, and Sarah you guys are awesome and getting any place within the world is a feat that is very unlikely for many people myself included.  However, the fact of the matter is that the reason that we suck is because the sport of weightlifting is unknown to the common man.  Most individuals don’t understand the sport. “Weightlifting… is that like where you lift weights” Is a common question that I receive on a daily basis?

Most people don’t know the sport exists or that it is even a sport. Yes, America, lifting weights is a sport and an Olympic event stop basing your life off of Jersey Shore and get educated! Most people haven’t even tried it, and if they did then it came from some ass backwards fat high school lineman coach who programmed it in their high school football teams training program, where they had no technical development and no safety whatsoever.  Trust me I was there last year, you can ask any high school football player at DCHS if they will ever do cleans after they leave high school and the answer I am pretty sure will be hell no!  The problem is exposure.  Most individuals only see weightlifting negatively, it’s too painful, and it’s too dangerous, or they just simply association it with a bad experience in previous athletics. Most recently, weightlifting has gained some notoriety amongst my generation and the younger generation from such televised events as The Crossfit Games.  However, it is a small step in the right direction, but how can we improve the sport?

We can improve our coaching, by producing more high quality coaches, kids are not being properly taught technique at an early age.  Beginning to learn technique is very beneficial at a very young age, the old Eastern Block mindset was that kids between the ages of six to thirteen were exposed to all different kinds or athletic events to become more athletic and well rounded. They were able to learn the techniques of different athletic event and become more athletic through general physical preparation. (i.e. a kid goes through gymnastics at an early age and learns how to generate power, and force to do a back flip, and how use stability to do a handstand which later in life helps him clean and jerk 100 kilos). In the United States, we normally focus our kids on either one sport or allow them to get on the computer, Xbox, Wii, or PS3 all day.  Exposure to different athletic events will help the youth develop neurologically.  This is highly important because like all other strength-speed sports the neural pathways is the driving force and if youths do now learn this at a young age they will have a greater struggle once they reach adolescents and young adulthood.

In short, the United States will probably continue on the path it’s on regardless of what I put down here.  This is probably in large part due to the problems that big money sports (football, basketball, baseball, etc.) poor quality of coaching, and the social mindset viewed upon weightlifting have on the sport and its development.  In the words of Chad Smith “maybe the solution is this for Americans… be genetically gifted, find a mate with similar traits have kids and tell them to forget about the millions of dollars and fame they would receive and compete in an obscure sport that will only bring personal satisfaction and no monetary success.” Until we change the mindset and expose a younger generation to the sport, we might just have to follow Chad’s advice.   

Introductions and Purpose

My name is Andrew Stuart and in the grand scheme of the profession of Strength and Conditioning I am a novice.  With that in mind I wanted to start a blog about the different strength and conditioning aspects I research, investigate, and perform.  Also, I am currently training to qualify for Collegiate National Weightlifting Championships in April of 2012.
So a little back story about me:  I have been strongly pushed in strength and conditioning throughout my entire life.  From youth age baseball, soccer, and basketball all the way up to collegiate football and now competitive Olympic weightlifting.  My life has been very active and very geared towards athletics and strength and conditioning.  Following my football career ending I went in search of trying to get in the best shape of my life. I also, got awoken to a new profession that I began to fall in love with being a Strength and Conditioning Coach.  I worked for the last year of my college career as a Strength and Conditioning Intern at The University of Mississippi.  I began to learn the "other" side of the conundrum.  It is a business or at least that is what I learned from a one strength coach.  My eyes became open to new ideas, my mind became filled with different aspects of strength and conditioning.
Then it hit me.  What is Strength Training really? Is it muscle activation and unnecessary long warm ups, or is it warming up the body to prepare it for what it is about to do in a work out?  Is it bodybuilding exercises that isolate and make you look good on Saturday n your uniform? Or, is it Pulls to build power, Squats to build leg strength, and Overhead Presses to build shoulder strength, or Bench Presses to get ready for the NFL Combine?
I went to a new strength staff after Christmas of 2010, and learned a whole new aspect to Strength and Conditioning something that was truly based off of fact, smart based research, and of all things proven to work.  That new staff was the Olympic staff at The University of Mississippi.  From that point on I began to start a new sport Olympic Weightlifting.  I trained under Coaches John Simmons, Brian Wiseman, and Randell Dorvan.  After graduating in May of 2011, I became certified by the United States Weightlifting Association. I also got a job as a teacher and coach at Desoto Central Middle School in Southaven, MS. I competed in two Olympic Weightlifting meets placing second and first.  Currently I have just finished an Internship with the University of Memphis Football program, and have started a job as a reconditioning specialist with Napoli Physical Therapy.  I am also in the process to receive my NSCA-CSCS certification.
ABOVE ANYTHING ELSE MY MAIN GOAL IS TO LEARN AND GROW AS WELL AS QUALIFY FOR COLLEGIATE NATIONALS!