USAWA Q3 tests - EMOM

Sunday, May 28, 2023

Garage Gym

1600

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Holdout - Lowered

15

25

30

35#

Clean & Push Press

65

85

105

125

135#

Clean

145#

EMOM 10

10+ DU and 1 Pull-up

12-19-12-10-10

10-10-10-10-11

114 total

60 minute workout

Bench Press - Pinch Grip Deadlift

Saturday, May 27, 2023

Basement Gym

2000

Bench Press

8x45

8x95

8x105

6x115

6x115#

Band Bell

8x50

8x50

8x50

Pinch Grip Deadlift - Strict

50

Pinch Grip Deadlift

60

65 - probably would have gotten these strict, but needs to have even loading

30 minutes total workout

USAWA Deadlift

Friday, May 26, 2023

Garage Gym

2000

Warm Up

5 minute row

Reverse Hyper

Hip Hammy Flow

Deadlift

Little Fingers

45, 65, 75, 85, 95, 105, 115

Ring Fingers

115, 125

Middle Fingers

125, 135

Index Fingers

135, (failed 145)

Heels Together

135, 185, 225

Deadlift

5 sets of

3x225#

50 minutes total workout

Swim

Friday, May 26, 2023

Carmody

0800

Lap Swim

1x500 FR

1x200 BA

1x200 BR

1x200 FR

--

1100 total (35 minutes)

USAWA

I got involved with the United States All-Round Weightlifting Association in 2022.  They were established along with the International All-Round Weightlifting Association in 1987 and have been keeping alive the tradition of old-time weightlifters.  There are currently associations in British, United States and Western Australia.  IAWA has had representatives from 25 countries.

The USAWA roster includes 70 members in 2023

Clark's Gym - Columbia, MO (21, 1 in Colorado)

Habecker's Gym - Lebanon, PA (7)

Frank's Barbell Club - Walpole, MA (12)

KCSTRONGMAN - Turney, MO (9)

Dino Gym - Holland, KS (6)

Buffville Gym - Albany KY (1)

Empower House Strength and Health (1)

Ledaig Heavy Athletics - Rainbow Bend, KS (1)

Lou's Physical Culture Studio - Howell, NJ (1)

At Large (11, 4 in Colorado; Jarod & Karena, Kim, Sanjiv, maybe others)

I have had a lot of fun completing the 2022 Q2, 2022 Q3, 2022 Q4 and 2023 Q1 Postal championships and plan to attend the 2023 National Championship at Clark's Gym.  Further, I have been trying to organize an ad hoc group to get together for the postal meets here in Colorado and had some response from both Kim and Jarod.  Jarod has hosted meets in the past and is working towards getting his officials certification.  

I feel like a club could be established in Colorado and I would like to be a part of that.  In terms of special equipment, I would have to find a Fulton Bar and a Heavy Lift Bar.  Any full size Axle bar would be a sufficient Fulton Bar.  The Heavy Lift Bar would be a custom fabrication.  It would be much easier to set up meets and I could likely borrow space from Thor's Strength or CrossFit Golden.

Lifts are broadly categorized as:

1. Bar Lifts - Presses, Snatches, Cleans, Jerks
2. Bar Lifts - Deadlifts
3. Bar Lifts - Squats
4. Bar Lifts - Misc
5. Dumbbell Lifts
6. Fulton Bar (2" Bar) Lifts
7. Heavy Lifts - These utilize a heavy bar and harnesses
8. Old-Time Strongman Lifts - Anderson, Cyr, Dinnie
9. Special Equipment Lifts - Fun stuff

The common theme is showmanship.  The lifts should seem impressive to 

Records are kept for records set at National Championships, Weight Class and Finally by age/weight class.  Denny Habecker currently holds 646 records across 155 lifts, 8 age classes (45+ to 80+), and 5 weight classes (75 to 95kg).

Besides USAWA, I have enjoyed and competed in CrossFit, Strongman, Grip Contests, Triathlon, Running and Bicycling.  I am enjoyed, but have not competed in Highland Games and Swimming.  I have been on basketball, flag football, soccer and softball teams.

USAWA Nationals Plan

2023 National Championships to be held at Clark's Gym

Day 1

• Two Hand Clean & Press, Heels Together - made 105 & 120 in training - Attempt 95, 105, 115? (50+ 90kg record is 222#)
• Front Squat - good at 135 in training - Attempt 115, 135, 155 (50+ 90kg record is 325#)
• Hip Lift - TBD (50+ 90kg record is 2011#)

Day 2

• Steinborn Lift - made 75 & 85 in training - Attempt 65, 75, 85 (50+ 90kg record is 287#)
• Two Hand One Inch Vertical Bar Deadlift - TBD (50+ 90kg record is OPEN)
• Two Hand Swing - made 70 & 80 in training - Attempt 70, 80, 90 (50+ 90kg record is 120#)

Q2 Postal

• Curl, Cheat - NA - cannot perform palms away grip
• Snatch One Hand - Left, made 45, 55, 60, 65 in training - Attempt 55, 60, 65# (50+ 90kg record is 121#)
• Continental to Belt - made 165 in training - Attempt 155, 165, 175, need to try Zercher technique (50+ 90kg record is 335#)

Records (5 attempts)

• Apollon's Lift - Fulton Bar Shoulder to Overhead - (50+ 90kg OPEN)
• Bear Hug - 25# plates grabbed from floor - (50+ 90kg OPEN)
• Clean & Push Press (Fulton Bar) - good to 115 in training (50+ 90kg OPEN)
• Curl, Cheat, Reverse Grip - need to test (50+ 90kg OPEN)
• Curl, Strict, Reverse Grip - need to test (50+ 90kg OPEN)
• Deadlift, No Thumbs, Overhand Grip (50+ 90kg OPEN)
• Half Gardner - made 55 in training (50+ 90kg OPEN)**IAWA
• Judd Clean & Jerk - made 55 in training better on Left Leg (50+ 90kg OPEN)**IAWA - Attempt 45, 55
• Piper Squat - made 45, 65 in training (50+ 90kg OPEN) - Attempt 45, 65
• Scott Lift - made up to 105 in training (50+ 90kg OPEN) - Attempt 105, 115

USAWA Nationals Prep

Thursday, May 25, 2023

Garage/Basement Gym

1130

My day went in fits and spurts, but I did manage to squeeze in an hour of test movements.

Judd Clean & Jerk

This is a clean and jerk on one leg.

Left Leg 

15 pounds

33 pounds

25 kg - three successful attempts

Right Leg

25kg - one fail/one made

Half Gardner

25kg - two good attempts

James Lift

25kg - fail

15 pound - fail

Piper Squat

45 pounds

65 pounds

Scott Lift

25kg

65

75

95

105#

I might have had more

Two Hand Clean & Press with Heels Together

105#

Front Squat 

105#

Steinborn

75#

Two Dumbbell Swing

70#

One Arm Snatch

Left Arm

45

55

60#

60 minutes total workout