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  1. View Conversation
    Randy, I couldn't read your entire post concerning my pec injury. What was your comment?
  2. View Conversation
    Thank you, Randy. I should also have mentioned that I'm doing a lot of grip work: wrist roller, pinch grip on barbell plates, and some basic hand balancing; i.e. the Frog stand. Also, doing some FatGripz deadlifting, which has also kept the weights manageable because of the grip limitation. Are you familiar with those? They're the poor man's fat bar! So, hopefully my wrist ligaments/tendons are up to snuff.
    Thanks again!
  3. Guido,
    Make sure your wrist is up to it. I would ease into the program. Snatching puts a lot stress on everything. Give your joints, ligaments, tendons and hands a few weeks to accommodate and adapt.
    Glad to hear your knees are doing well!
  4. View Conversation
    Hello Randy,
    Thank you for your help with my knees; they're doing really well. I wanted to ask your advice for re-starting the VWC protocol. Since the weather is nice outside again, I'm going to replace the long cycle work to work on progressing toward the SSST. I haven't snatched since last Sept. prior to my wrist surgery. Would you just do some snatching in a workout, or would you just go back into it. I was using the 16kg/7 reps for 15:15.
    Thanks in advance,

  5. Thanks that the old Volant and the the now Gold's? RU considering doing RKC in Philly this year?
  6. View Conversation
    Hi Randy! Saw Ray at the gym last night. He told me to tell you he says hello.
  7. View Conversation
    Thank you, Randy.
    I very much appreciate your input. Full range bodyweight squatting feels good; resting in the fully flexed position helps them feels better; I do 70 every morning. My knees have never felt bad after deadlifting, so I'm going to continue with what I'm doing.
  8. Guido,
    If it is just arthritis then it is key to keep the joint mobilized.
    No machine knee extensions. Do terminal knee extensions with jump stretch bands instead. They are a great warm up and finisher and will strengthen the musculature right around the knee joint.
    Joint mobility as full ROM as you can manage with out serious pain are fine. Arthritis hurts anyway, so some discomfort is unavoidable, but try not to overdo it.Moderation!
    If you can deadlift/power clean without pain then go for it. Deads will keep the hips strong which help keep the knee stable. If pulling from the floor hurts, pull from blocks or on the pins in the power rack,vary the height:above knee, below knee, mid thigh etc. Pistols aren't for everyone,if they jack you up, don't do them. Simple as that.
    If you can goblet squat this will be better than leg press. Ice, elevate and compress your knee after you train. Let me know how this works out for you.
  9. View Conversation
    Hello Randy,
    Yesterday I saw an orthopod about my knees; the right has been swollen for a few years, and I was right in the idea that it was arthritis. He X-rayed, and aspirated it and injected cortisone. Now, as an over 50 weightlifter/powerlifter/girevoy sport competitor, I would like YOUR opinion. He' told me deadlifting was bad; using a leg press, and knee extension machine were good. No squatting past 90 degrees of flexion. I was horrified, but I was wondering what your take is, and if you have any problems similar to this, and how you deal with it. I don't want to stop deadlifting, or clean and jerking, or doing full-range bodyweight squatting, from the standpoint of Pavel's concept, which I agree with. (i.e., Academician Amosov)
    What is your opinion? I do know that when I've worked on the pistol, that does seem to injure me the next day, so I've never been able to work up that due to pain medially.

  10. GuidoP
    I wouldn't use VPP, personally. But I could see doing it as a finisher for some extra quad work.
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by Randy Hauer on 05-24-2009 at 10:21 AM
Jerks: 2 x 20kg 10 sets x 1 minute...8-10 RPMs 1 minute rest between sets
1ALCCJ, 16kg 10 minutes 1 switch. About 8 RPMs
Training Log


by Randy Hauer on 05-24-2009 at 10:19 AM
A.M. 50 x 50 16kg 1 arm swings + 1/4 mile walk,
4 sets

Noon at Premier w/ Chris:
1) 2" battling rope waves
2) push ups
3) long cycle C/J 16kg
4) burpee + dead snatch 24kg
5) 18# sledge on tire
6) jump rope
7) 2 hand swings 24kg
8) renegade rows (25lb DBs)
9) evil wheel
10) deck squats w/15# med ball
5 minute break
then 10 rounds of 1 minute each, no break between:
1)2-hand swings
2) LC CJ

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Training Log


by Randy Hauer on 05-18-2009 at 08:21 AM
Double cleans 20kg
2 min, 3, 2, 3 (10 min total)
8-10 RPMS
1/4 mile walk after each set 5% incline

Snatch 20kg
2 minutes
6 minutes (about 15 RPM)
Snatch 16kg
10 minutes (about 17 RPM average)

Updated 05-18-2009 at 03:47 PM by Randy Hauer

Training Log


by Randy Hauer on 05-17-2009 at 12:11 PM
missed a few day due to out of town guest

HPC 95 x 5, 115 x 4, 135 x 3, 155 x 2, 175 x 1
CPBK (bench) 185 x 3 x 3

LC 16kg, 10 minutes 1 minute/1minute hang

Lockout holds 16kg 1 min x 3 sets

1ALC 20kg 2/2, 2/2 @ 6 RPM

walked 3/4 mi 5% grade
Training Log

5/12 13 and 14

by Randy Hauer on 05-14-2009 at 12:43 PM
5/12 snatches 16kg, 2min, 4, min , 6 min, 2 min sets
about 18-20 RPM 1/3 mike walk after each set

5/13...16kg snot at all. 1 minute set, 2, minute set, 3 min set, 1 min set, 2min set 6-8RPMs

5/14 below knee power clean 95x5,115x5, 135 x 5
LC, 20 x 1 min, 16 x 1, 12 x 3, 20 x 1, 16 x 1, 12 x 4
drop sets 6-8 RPMs
jerk 24kg 15/15
squat jump 135 x 50
walked 3/4 mile or during breaks.
Training Log
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