Author Archives: Al Myers

Shoulder Flexibility Testing – Part 1

by Al Myers

Tim Piper performing a Kelly Snatch. This is an All Round Lift that requires great shoulder flexibility.

FLEXIBILITY – now that’s a word not often used in a weightlifters vocabulary.  All of my life I have had this believe when it came to flexibility – “a little is good, but alot is a bad thing in regards to strength”.  Now I know there are personal trainers out there who would wholeheartly disagree with me on this statement, but let me explain myself first.  A big part of being strong (for max efforts lifts that is) is to “be tight” in the bottom position, or starting position,  of a lift.  Take the deadlift for example.  As you descend to the bar, you want to feel like a spring where maximum compression occurs at the bottom starting position, and takes maximum flexibility to reach this point.  Any flexibility beyond this does you no good, and probably is limiting your ability to “explode” from the bottom position.  I have done training programs in the past where I trained standing on platforms to increase the range of motion on my deadlifts.  I got stronger in those motions, and probably increase my deadlift flexibility,  but guess what, my max deadlift off the floor did not increase!  In fact, I felt “too loose” (and uncomfortable) in the bottom of a floor deadlift afterwards.

But I’m getting off topic here. Todays story is about shoulder flexibility. As I’ve got older I have noticed that the normal flexibility that I have taken for granted in the past is leaving me.  My main problem area is with my shoulders.  Too many years of bench pressing and front shoulder work is probably the culprit.  I have the problem which I’m going to call the “tight shoulder syndrome”.   I know many weightlifters have this same problem, especially as they become master lifters. Now the “tide has shifted”, and instead of decreased flexibility being your ally in increased strength, it has become your nemesis by limiting your range of motion in lifts that require more flexibility to complete them pain free.

Last weekend at the meet in Minneapolis I was asking David Dellanave about why his club was named The Movement. David explained to me that the reason for this was that they emphasize movements (or exercises) that increase functionality.  Every exercise should have a beneficial component to increase the bodies ability to MOVE.  He demonstrated this by doing a straight legged toe touch, and then after doing some stiff legged deadlifts, was able to show an increase in stretch in the toe touch AFTER the stiff legged deadlifts. That makes sense to me!  I have been choosing exercises all my life that do the complete opposite!! The time has come that I need to start doing some exercises that will “shift the tide” back in my favor in regards to flexibility.  I have decided to start this “experiment” with my shoulders as that is my biggest problem area.

One of my problems is that when I’m in the gym I have to have a specific goal in mind to motivate my training.  Whether that be a meet coming up or a specific “challenge implement” in mind, I need that for my motivation.  I have always done some stretching in the past, but often don’t focus on it like I should as there is no way of measuring my progress (or so I thought).   I have done some internet research on shoulder flexibility and have come up with three Shoulder Flexibility Tests (2 very standard ones, and one original that I think is an important one for all rounders) that I would like to share with you. I am going to test myself on these, and then after some “training time” on shoulder flexibility retest myself and see what improvements I’ve made. If I don’t make progress, I’ll switch up my program until I find what works in regards to improving on these tests.  That ought to be motivation!  Tomorrow I’m going to reveal these tests so if you want to join me in this program you can.

Reminder – Club Challenge

by Al Myers

One of the biggest and most prestigious meets of the USAWA is being held this weekend – the USAWA CLUB CHALLENGE.   This meet pits “club against club” in a team competition.   Each club provides three team members, whose scores are added up for a team score.  This is not an individual competition. 

It is still not to late to get your team entered this weekend.  Just send me (amyers@usawa.com) or John McKean a shout!!!

Minnesota Meet

by David Dellanave

MEET RESULTS
MINNESOTA ALL ROUND MEET

Group picture from the Minnesota All Round Meet. (front left to right): Jen Sinkler, Jenn Halvorson (back left to right): Jeff Nolan, David Dellanave, Josh Freeman, Adam Glass, Joe Goodin, Al Myers, Mike Murdock

It might be fair to say that the theme of this meet was the unexpected. As of Monday, I knew we had a pretty small contingent of lifters signed up. Then I unexpectedly got an email from Al Myers saying he was coming up for the weekend! I thought, great, we are barely going to have a show and the boss is coming to inspect. Needless to say I was a little worried.

I could not have known that we would have such a great meet that Saturday.

We had a total of 9 lifters, 7 guys and 2 ladies. Between them a total of 18 records were set, including at least 1 IAWA world record that I’m aware of. Talk about unexpected.

The events were contested in this order: Axle Clean & Push Press, Dumbbell Snatch, Bent-Over Row, Jefferson Lift, and Dinnie Lift.

Axle Clean and Push Press was relatively uneventful, with everyone putting up respectable numbers. Al Myers won that event with 233, followed by Adam T. Glass and David Dellanave tied with 213. For the ladies, Jen Sinkler edged out Jenn “With 2 N’s” Halvorson with 142 over 137.

Next up, Adam T. Glass pipped Al Myers in the Dumbbell Snatch with 135 over Al’s 130. David Dellanave lagged behind with 120. Jen Sinkler posted a record-setting 75lb to beat Jenn Halvorson’s 60lb snatch.

The Bent Over Row proved to be an unexpectedly difficult event to perform and judge with contest criteria. Adam T. Glass took top honors, and a record, with a 300lb row, followed by Al Myers with 275lbs. Jenn Halvorson edged out Jen Sinkler in this event with 135 to 125lbs. Joe Goodin also took a 95kg class record with 225lbs.

The Jefferson lift brought an unexpected honor for myself, David Dellanave. I did not know if I would be able to compete this weekend because I was planning to be the sole judge. As such I hadn’t prepared specifically for competition. However, as I tested it out the bar felt light and I was able to go on to break a USAWA & IAWA record with 605lbs. Al Myers followed with 550lbs in this event. On the women’s side, Jen Sinkler also broke a USAWA record with a big double-bodyweight 300lbs pull.

Finally, the Dinnie Lift brought another unexpected element. Loading different weights within 75% of each other proved to be a time consuming hassle. In the end, Adam T. Glass was able to produce an impressive and record-breaking 822lb Dinnie Lift. Al Myers took advantage of the score situation to beat out David Dellanave with a 664lb lift to win the meet. Dellanave’s 619lb lift was also a USAWA record breaker.

After the official meet events, Adam T. Glass went on to break the 2″ Vertical Bar (Right) record with 253lbs and the Pinch Grip (Two Hand Pinch) with 204lbs.

All in all, the meet was a blast and sets the stage for growing USAWA in Minnesota. If you want to come out and compete, contact The Movement Minneapolis today to find out how you can participate. http://www.movementminneapolis.com/

MEET RESULTS

Minnesota All Round Meet
The Movement Minneapolis
Minneapolis, MN
March 3rd, 2012

Meet Director: David Dellanave

Officials: Al Myers, Mike Murdock, David Dellanave

Lifts: Jefferson Lift, Snatch – Dumbbell One Arm, Clean and Push Press – Fulton Bar, Bent Over Row, Dinnie Lift

WOMENS DIVISION

Lifter Age BWT Jeff DB Sn C&PP Row Dinn Total Points
Jenn Halvorson 33 152 275 60R 137 135 474 1082 1141.5
Jen Sinkler 33 148 300 75R 142 125 350 992 1066.2

 MENS DIVISION

Lifter Age BWT Jeff DB Sn C&PP Row Dinn Total Points
Al Myers     45 250 550 130R 233 275 664 1852 1557.2
David Dellanave 28 203 605 120R 213 195 619 1752 1552.5
Joe Goodin 30 205 425 95L 173 225 534 1452 1279.7
Adam Glass 29 225 0 135R 213 300 822 1470 1231.6
Josh Freeman 32 177 325 70R 127 185 440 1147 1100.1
Jeff Nolan    27 232 250 70R 107 135 350 912 751.8
Mike Murdock 72 234 220 40L 117 210 0 587 640.7

 

NOTES: BWT is bodyweight in pounds. All lifts recorded in points. Total is total pounds lifted. Points are adjusted points for bodyweight and age.

EXTRA LIFTS FOR RECORDS:

Jeff Nolan – Jefferson Lift: 270#
Jeff Nolan – Snatch Dumbbell Right Arm: 80#
Al Myers – Bent Over Row: 305#
Adam Glass – Bent Over Row: 320#
David Dellanave – Pinch Grip: 154#
Adam Glass – Pinch Grip: 204#
Adam Glass – Vertical Bar Deadlift 1 Bar 2″ Right Hand: 253#

Award Nominations

by Al Myers

Chad Ullom, the 2010 USAWA Athlete of the Year, in action with the Fulton Bar Continental to Chest at the 2011 USAWA National Championships.

It’s that time of the year again – to make your nominations for the USAWA Yearly Awards.  These awards have been presented the last couple of years at the National Championships to recognize lifters who have demonstrated outstanding achievement throughout the prior year.  These awards are decided on by the membership, so that makes it mean more when an award is given to you based on the feelings of your peers. This year I am doing this process a little different.  Instead of having a nomination process and then a voting process – I’m going to combine this process into one step to make things easier.  Please send me your NUMBER ONE and NUMBER TWO choice for each award.  The number one choice will get two points while the number two choice gets one points.  I will then add up the points from everyone to determine the winners.  Each award will have winner and a runner-up. This way you will need to send me only ONE EMAIL with you combined nominations and votes.

The rules are simple:

  • You must be a USAWA member to make a nomination
  • Nominated individuals must be a USAWA members to be eligible
  • One person is selected as your NUMBER ONE choice and another as your NUMBER TWO CHOICE 
  • The awards are for the calendar year 2011
  • An individual may be nominated for more than one award

These are the catagories to make your nominations from:

Athlete of the Year – This award is for the individual who has accomplished the most athletically within the last year in the USAWA. Top placings at the Nationals and World Championships should figure in high. Also, participation in other National Competitions such as the Heavy Event Nationals or Team Nationals could factor in, along with the Gold Cup.

Leadership Award – This is for an individual that has shown exceptional leadership qualities within the USAWA during the past year. Things that should be looked at are: going above the level expected of an Officer position, promoting sanctioned events with emphasis being on promoting National or World Competitions, promoting the USAWA by developing a strong club, writing articles for publications about the USAWA, or through other means.

Sportsmanship Award – This goes to an individual who possesses and shows great sportsmanship within the USAWA. The act of sportsmanship may be by conduct at all events, or by an specific example of exceptional sportsmanship.

Courage Award – This goes to an individual who shows the courage to overcome an obstacle in order to return to competition. This may be a comeback from an injury, or just having to deal with difficult personal issues but still shows the courage to compete in the USAWA.

Newcomer Award– This award goes to an individual who in new to the USAWA or has become involved again. It doesn’t have to go to someone in their first year of being involved in the USAWA.

Please send your nominations to me (at amyers@usawa.com) by the end of March. All nominations will be kept confidential. The awards will be presented in conjunction with the awards ceremony at the USAWA National Championships in Las Vegas.

Masters Pressing

by Roger LaPointe

At the Atomic Athletic Meet last fall, the Clean and Push Press was contested. Longtime masters lifter Denny Habecker knows how to press!

Fans of the now defunct Hardgainer magazine will remember John McKean. He is an avid All Round and Olympic style weightlifter who has been competing and setting records as a Master’s age athlete for … some time. Now that I am well into the Masters realm, John gave me some great advice, “Don’t hurt yourself. When you do, work around it and learn.”

That sounds like the most obvious truism ever. As a Masters Age lifter, it is reality.

Right now, while I am primarily an Olympic style weightlifter, I am focused on improving two somewhat related lifts: the crucifix and the clean & press. With these lifts as the primary ones I am working on for a 1-Rep Max, here is a small snapshot of what I am doing to help in that regard.

1. I always work the Indian clubs, for my messed up rotator cuff.
2. I still do snatches and full cleans, as well as a number of related accessory lifts, such as: overhead squats, front & back squats, clean grip and snatch grip pulls.
3. I added in the clean & press as well as the crucifix.
4. I also added in bent over rows.
5. If my back is not recovering as quickly as I need it to be, then I do the incline bench press and incline dumbbell fly.
6. I still do curls and stomach work.

The key is to listen to your body. Especially with orders of weights coming in and going out, I don’t get too hung up on sticking to some pre-determined workout. If something is going really well, then I go with it. If it is not feeling good, I switch it up and work around it.

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