Week 5-22-17

It’s memorial day weekend and I finally have some time to write a short blog post. Well since my last post I have competed in one local meet the CTS Wine Country Classic on 5/20/17. Not my best meet but I still had a good time. Results listed below. The PWA record for M60 94kg weight class is 81kg. I have my sights set on breaking that. I did make an an attempt at 82 on my 3rd lift, close but I failed to get full extension and tried to get under the bar too quickly. I need to learn to be patient and get that full extension before going under. The Clean and Jerk PWA record for M60 94kg weight class is 103kg, my meet best last year was 100. Not sure I can break that but its a goal, having goals is what keeps me motivated. I need to work on my jerk and explode out of the dip more, timing was off this last meet and my feet were hitting the platform before I got full extension and locked out in the catch, thus ending up with these little press outs. There is always stuff to work on and this is one for me. It’s funny how most people think weightlifting is all about strength, of course strength is very important, but good technique goes along away. I once heard a great description how weightlifting is like gymnastics with a barbell. You have to move the bar up as straight as possible while keeping the bar close to your body and getting in the right position at the right time.

Next meet is the Redwood Empire Championships in Cotati, CA on 8/5/17. This is one of my favorites since its held outside in the park. Beer and hay bales make for a great atmosphere.

Lastly, the best news of all is that my new grandson Elliot James Dickman came into this world on 4/20/17, my son Greg and his wife Caroline brought him for a visit this weekend. The nurses said he had unusually strong legs.

Future weightlifter Elliot James Dickman

CTS Wine Country Classic 2017 results
Total: 168
Competition Weight: 91.56
Snatch 1: 72
Snatch 2: 77
Snatch 3: -82
Best Snatch: 77
CleanJerk 1: -91
CleanJerk 2: 91
CleanJerk 3: -96
Best CleanJerk: 91

Week 3-27-17

Superager, I term I heard on a Joe Rogan podcast this week with Rhonda Patrick. They were discussing how studies show being active and putting your mind and body under stress (weightlifting would be a good example) will benefit you as you age. I googled the term and found this article in the NY times. How to become a “Superager”

I am going to be a Grampa soon, I can’t wait. My son’s wife Caroline is pregnant and due in April. They are supposed to have a boy and naming him Elliot James Dickman. I love kids, especially mine. Seems like yesterday I was a little kid. I still feel young inside…but when I look in the mirror I always wonder who that old guy is looking back.

When I started this blog I was planning on doing it every week. But apparently that’s not realistic. I think about it but it’s one of those low priority things. Two weeks ago I traveled to Savannah to compete in the Masters National Weightlifting Championships, it was a great experience. I ended up taking first in my weight class (94kg) and my age group (M60). I didn’t really do as well as I wanted but then when ever you miss a lift in a competition it’s not what you want. I did make all my snatches 70, 74 and 78. Made my first Clean and Jerk at 93 but missed last two attempts at 98kg. Got called for a slight press out on the first attempt at 98, it definitely was I felt it and went aw shit. Rushed my 3rd attempt and the bar got out in front of me on the catch, it wasn’t even close. The original plan was to do 90, 95, 98-100. Next time I think I will stick to the plan, Freddie knows.


I lifted Monday Friday and Saturday. I started my day 2 workout Wednesday at home but after a few missed jerks decided to quit. I was tired with no energy. So took Thursday off too. Felt much better Friday. I always find it harder to train at home on the Ranch then at the gym. But I really love working outside when its nice. There are no distractions. Saturday at home went good and weather was nice. I really like this cycle my coached program for me. On Day 1 Front Squats I have been really working on keeping a full grip on the bar with elbows up, this has really helped my mobility and improved my front rack position. My lats, triceps and wrists are all wound up like a clock. Still got a ways to go to be where I want to be though. Doing OHS before the snatches really seems to help, I feel much more warmed up and ready. I feel like it helps me get lower. I also worked on Mobility on Tuesday, no sauna it was broken. Tried to get my hips back in the PJ but doesn’t look that great in the video, the 83 kg felt pretty heavy that day.

 

Day 1 (reps*sets) Warm-ups: Working weights:
FS 3*3

 

50/5, 70/4, 80/3, 87/3 93/3 93/3 93/3
C&J 2+1*3

 

50/2, 60/2,

67/2, 73/2+1

78/2+1 78/2+1 78/2+1
CDL 3*3

 

105/3 115/3 120/3 125/3
a. Db Upright Rows 10*3

b. Alternate Db Press 8*3

c. Straight Leg Sit-ups 18*3

a.

35#

 

b.

40#

 

c.

Bw

a.

45#

 

b.

50#

 

c.

Bw

a.

50#

 

b.

55#

 

c.

Bw

 

Day 2 (reps*sets) Warm-ups: Working weights:
PJ&J 2*3

 

50/3*2,

60/2, 67/2, 73/2, 78/2,

83/2 83/2 83/2
S on mats 3*3

 

30/3 40/3, 47/3 53/3 53/3 53/3
C on mats 3*3

 

40/3, 55/3 63/3 63/3 63/3
a. BOR w/bar 6*4 * 10k plate on back

b. Dips 8*3

c. Back Extensions 12*3

a.

70k

b.

Bw

c.

10k

a.

85k

b.

15k

c. a. b. c. a.

Note: Ran out of time to do accessories as gym was closing

 

Day 3 (reps*sets) Warm-ups: Working weights:
OHS w/2s pause at bottom of last rep 2*3 40/5, 55/4, 63/3 70/2 75/2 80/2
S 2*3

 

40/3*2, 50/2,

55/2, 60/2

65/2 65/2 65/2
BS 5*3

 

50/5, 80/5, 95/5 105/5 110/5 115/5
a. Bench 6*4

b. Hammer Curls 10*3

c. Side Planks 30s*3

a.

60k*10

b.

 

c.

 

a.

80k

b. c. a.

90

b. c. a.

90

Note: Did 2 rope climbs after each set of bench, no dumbells at home

 

Week 1-30-17

Back at it. This week went fairly well Tuesday ay Excel, Wednesday at Turlock Fitness then Saturday at MA. Went out Friday night to a crab feed, rich food and a couple of Jack Daniels. Felt pretty rough Saturday morning, 2 hour drive to MA a few cups of coffee and and hard work out. Jen and I went to breakfast after at the Redwood Cafe in Cotati, had a great time. Mimosa, eegs and a waffle.

 

Day 1 (reps*sets) Warm-ups: Working weights:
PC&J 2*3

 

50/2*2, 60/2, 70/2, 75/2 75/2 75/2
MSoB@above knee 3*3

* w/o touching body

30/3, 40/3 40/3 40/3
SGBNPP&OHS 4+1*3

 

40/4+1 50/4+1 50/4+1 50/4+1
a. Bench 5*4 60/10, 85/7 a. 100k a. 105K a. 110K
b. BOR 8*3 100#/10 b. 140# b. 145 b. 150
c. Side Bends 12*3 c. 55# c. 60# c. 65#

 

Day 2 (reps*sets) Warm-ups: Working weights:
PS 2*3 40/4*2, 50/2, 55/2, 60/2 60/2 60/2
MCoB@above knee & Thruster & PP 2+2+1*3

* w/o touching body

40/2+2+1 50/2+2+1 50/2+2+1 50/2+2+1
CDL 5*3 90/5 110/5 110/5 110/5
a. Seated Db Press 8*3

b. Db Curls 10*3

c. Ab Mat Crunches 30*3

a.

30#

b.

50#

c.

Bw

a.

35#

b.

55#

c.

Bw

a.

40#

b.

60#

c.

Bw

 

Day 3 (reps*sets) Warm-ups: Working weights:
S w/o moving feet 2*3

 

Bar, 40/2*2, 45,50,55,60,63,63
C w/o moving feet & Jerk 2+2*3 Bar, 50/2+2 60, 65, 70
FS 4*3

 

50/4, 65/4 70/4 70/4
a. WG Pull-ups 6*3

b. French Press 10*3

c. PUPP 60s*3

a.

Bw

 

b.

65#

 

c.

20k

a.

10k

 

b.

70#

 

c.

20k

a.

15k

 

b.

75#

 

c.

20k

Week 1-23-17

First post since last year. So training got derailed late November. Got a bad cold that lasted a month. Took a week and half off then trained through it, didn’t really feel well until around Christmas. Training was going well until I pulled my left quad muscle doing heavy back squats during training on 12/21. Following a modified training plan for 4 weeks. This week was the first week doing full depth squats. Training went well for the most part missed a few lifts.

Comments from Freddie;
PS: Try to start the pull with the quads and pull your elbows and shoulders up toward your ears at the top of the pull.
Set-up for the pull: Chest up more and focal point higher.
Great Training Video!

Decided to edit my videos and put them all in one.

 

Day 1 (reps*sets) Warm-ups: Working weights:
PC&J 2*3

 

50/2*2, 60/2,

70/2, 77/2

83/2 83/2 83/2
SGBNPP&OHS 4+1*3

 

30/4, 40/4 50/4 55/4 560/4
a. Bench 5*4

 

60/10, 85/7 a. 100k a. 100k a. 100k
b. BOR 8*3

 

100#/10 b. 140# b. 140# b.140#
c. Side Bends 12*3

 

c. 55# c. 60# c. 65#

 

Day 2 (reps*sets) Warm-ups: Working weights:
PS 2*3

 

40/4*2, 50/2, 57/2, 62/2 67/2 67/2 67/2
CDL 5*3

 

90/5 105/5 110/5 115/5
a. Seated Behind the neck press with snatch grip 6*3 30/6 a. 35/6* a. 40/6 a. 43/6
b. Db Curls 10*3

c. Ab Mat Crunches 30*3

b.

50#

c.

Bw

b.

55#

c.

BW

b.

60#

c.

BW

 

Started behind neck at 35, left shoulder a little sore and hard to start press in seated position, its sticks at the bottom J so I start with push press standing up, then sit down and keep bar moving.

 

Day 3 (reps*sets) Warm-ups: Working weights:
MSoB@above knee 3*3

* w/o touching body

30/3, 40/3 50/3 55/3 58/3
MCoB@above knee & Thruster & PP 2+2+1*3

* w/o touching body

40/2+2+1 50/2+2+1 55/2+2+1 60/2+2+1
FS 4*3

 

50/4, 60/4 65/4 70/4
a. WG Pull-ups 6*3

 

Bw 10kg 13kg 15.5kg*4
b. French Press 10*3

c. PUPP 60s*3

b.

65#

c.

20k

b.

65#

c.

20k

b.

65#

c.

20k

Terry                                                   Date 1/23

Week 11-21-16

fullsizerender

Turkey week. Tried working out at 6am on Tuesday, CJ at 90 were too heavy that early, after missing the first few cleans decided to go to work and came back and finished the next day, Wednesday afternoon, felt much better. Figuring out anything heavy early in the am just doesn’t work for me :).

Snatches felt better this week but still missed a few at 70, I ended up doing about 8 sets of singles missed about 3. OHS felt strong at 75, started to lose the one at 80. so didn’t say down for the full 5 seconds.

Day 1 (reps*sets) Warm-ups: Working weights:
FS 2*3

 

Bar, 60/5, 80/4, 90/3 95/2 100/2 105/2
PC&C w/o moving feet & PP&J 2+2*3 50/2+2, 60/2+2 65/2+2 70/2+2 75/2+2
C&J 1*5

 

80/1, 85/1 90/1 90/1 90/1 90/1 90/1
a. 1-Arm Db Press 8*3

b. Db Curls 10*3

c. Ab Mat Crunches 30*3

a.

40#

 

b.

30#

c.

Bw

 

a.

50#*7

b.

35#

c.

BW

a.

50#*8

 

b.

40#

c.

BW

 

 

Day 2 (reps*sets) Warm-ups: Working weights:
OHS 2*3 w/5s hold on 1st rep Bar, 40/5, 55/4, 65/3 70/2 75/2 80/2
PS&S w/o moving feet 1+2*3 40/1+2, 50/1+2, 55/1+2 55/1+2 58/1+2
S 1*5

 

60/1, 65/1 70/1 70/1 70/1 70/1 70/1
a. Bench 5*4

b. Bent over BB Rows 8*3

c. Side Bends 12*3

a.

60k

b.

55#

c.

35#

a.

90

b.

60#

c.

35#

a.

100

b.

65#

c.

35#

a.

105

 

Day 3 (reps*sets) Warm-ups: Working weights:
PP&Pause Jerk(pause in the dip for 3s) & Jerk 3*3 50/3*2, 60/3 65/3 70/3 75/3
J 1*5

 

80/1, 85/1 90/1 90/1 90/1 90/1 90/1
BS 3*3, 5

 

60/5, 100/5, 115/4 125/3        /3        /3 120/5
a. WG Pull-ups 5*3

b. French Press 10*3 wDB

c. PUPP 60s*3

a.

Bw

 

b.

30#

 

c.

10k

a.

10k

b.

35#

c.

15k

a.

15k

b.

35#

 

c.

15K

 

 

Terry                                                   Date 11/21

Week 11-14-16

img_1720

Worked out at MA on Saturday, have had better weeks.

Day 1 (reps*sets) Warm-ups: Working weights:
PC&CJ 1+1*3 50/1+1*2, 60/1+1

70/1+1, 77/1+1, 83/1+1

88/1+1 88/1+1 88/1+1
S w/o moving feet 2*3

 

40/3, 50/2 57/2 57/2 57/2
OHS 2*3

w/5s pause at bottom of 1st rep

40/4, 60/3, 70/2 70/2 70/2
a. MP 8*3

b. Reverse Lunges 10*3

c. V-ups 12*3

a.

40

 

b.

25#

 

c.

BW

a.

50

b.

30#

c.

BW

a.

50

b.

35#

 

c.

BW

 

 

Day 2 (reps*sets) Warm-ups: Working weights:
J 2*3

 

50/3*2,

60/2, 70/2, 80/2, 85/2

90/2 90/2 90/2
BS 5*3

 

60/5, 100/5, 115/5 125/5 125/5 125/5
FS 3*3

 

  90/3 95/3 100/3
a. BOR w/snatch grip 8*3

b. GM 10*3

c. Side Planks 30s*3

a.

60k

 

b.

50k

 

c.

5k

 

a.

80k

 

b.

 

c.

 

a.

 

b.

 

c.

 

 

Day 3 (reps*sets) Warm-ups: Working weights:
S 2*3

w/2s pause in bottom

40/3*2, 50/2,

57/2, 63/2

68/2 68/2 70/2
C w/o moving feet &

PP& Jerk 2+2*3

50/2+2, 65/2+2 72/2+2 72/2+2 72/2+2
CDL 3*3

 

110/3 130/3 135/3 140/3
a. Bench 5*4

b. Chin-ups 5*3

c. Anchored Sit-ups 15*3

a.

60k

b.

Bw

c.

15k

a.

90

b.

15k

c.

20k

a.

95

 

b.

20k

c.

20k

a.

100

 

 

Terry                                                   Date 11/14

Week 11-7-16

Ou back yard facing south.

Our back yard facing south.

Uneventful week. Caught a Gopher. Started back on IIFYM, feeling better already. Add 2 days of conditioning a week. Did 10 sets of 20 sec on 40 off with wall balls, did 100 total. worked on double unders Wednesday.

Day 1 (reps*sets) Warm-ups: Working weights:
S 2*3

w/2s pause in bottom

40/3*2, 50/2,

57/2, 63/2

68/2 68/2 68/2
C w/o moving feet &

PP& Jerk 2+2*3

50/2+2, 65/2+2 72/2+2 72/2+2 72/2+2
CDL 3*3

 

110/3 125/3 135/3 140/3
a. Bench 5*4

b. Chin-ups 5*3

c. Anchored Sit-ups 15*3

a.

60k

b.

Bw

c.

10k

a.

85

b.

15k

c.

15k

a.

95

 

b.

20k

 

c.

20k

a.

100

 

Stayed at same weights, on snatch and cj, feeling heavy not a lot of energy tonight.

Day 2 (reps*sets) Warm-ups: Working weights:
J 2*3

 

50/3*2,

60/2, 70/2, 77/2, 82/2

87/2 87/2

missed 2nd jerk

92/2
BS 5*3

 

60/5, 90/5, 110/5 120/5 125/5 130/5
FS 3*3

 

  90/3 90/3 90/3
a. BOR w/snatch grip 8*3

b. GM 10*3

c. Side Planks 30s*3

a.

60k

 

b.

50k

 

c.

5k

 

a.

80k

 

b.

50k

c.

7k (15#)

a.

88k

b.

50k

c.

7k (15#)

 

Day 3 (reps*sets) Warm-ups: Working weights:
PC&CJ 1+1*3 50/1+1*2, 60/1+1

70/1+1, 75/1+1, 80/1+1

85/1+1 85/1+1 85/1+1
S w/o moving feet 2*3

 

40/3, 50/2 55/2 55/2 55/2
OHS 2*3

w/5s pause at bottom of 1st rep

40/2, 55/2, 65/2 70/2 75/2
a. MP 8*3

b. Reverse Lunges 10*3

c. V-ups 12*3

a.

40

 

b.

25#

 

c.

Bw

a.

50

b.

30#

c.

Bw

 

a.

55

b.

35#

 

c.

Bw