A Weekly Summary

Below is a summary of the last week

Tuesday November 11, 2008

Weight: 180 lbs

Back to over 95% compliant Precision Nutrition consumption. I've increased the caloric count but have not gained any weight.

Morning:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 5 Ab wheel on the knee rollouts, 5 sec hold and rollback


Elbow complex: 1 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put

Early Evening:

Oly Session:

Barbell Snatch (kg)
30 x 4 x 5
35 x 4 x 5
40 x 2 x 3

Hang Snatch (kg)
40 x 2 x 3

Snatch Pulls
40 x 5 x 3

Coach Fuller kept it really light as my form has many issues .. here as some them:

• Need more hip
• Feet should not leave the ground
• Arms should be ropes
• More pushing the ground away instead of jumping
• Hips lower off of the ground
• Chest needs to out over the bar

Wednesday November 12, 2008
Weight: 179 7/8 lbs

Hmm .. right trap is very achy and I slept like crud. Last nights Oly session was more demanding than I thought. A full day of recovery is required.

Morning:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 7 Ab wheel on the knee rollouts, 5 sec hold and rollback


Elbow complex: 1 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put


Thursday November 12, 2008
Weight: 179 7/8 lbs

I woke up feeling much better.

Morning:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 7 Ab wheel on the knee rollouts, 5 sec hold and rollback


Elbow complex: 1 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put

Evening Oly Session:

Barbell Power Clean (kg)
30 x 4 x 5
35 x 4 x 5
40 x 2 x 3
45 x 2 x 3

Hang Clean Pulls (kg)
45 x 3 x 3

Front Squat (lbs)
95 x 1 x 3
115 x 1 x 3
135 x 3 x 3
145 x 1 x 3

Coach Fuller insisted on real light cleans. These felt too light and my form degenerated. It seems to me that there has to be enough weight to get a feel for the lift. I was extremely frustrated and almost considered packing it in. The front squats went reasonably well as my rack felt very comfortable.

Unfortunately my left wrist was very sore by the time I got home. I can see why this sport is not very popular. Even with very low volume, the barbell is very unkind to joints. In particular, I can now really appreciate the RKC hard-style emphasis of always maintaining a straight wrist .. its pretty hard to injure ones wrist if the joint is locked out straight.

Saturday November 15, 2008

Weight: 182 lbs

Yesterday I had to take a large dose of Ibuprofen for my left wrist. My S.O. and I went out to both a Chinese buffet for lunch and then for barbecued pork ribs for dinner. I pigged out and the morning weigh in reflected it. My wrist felt much better today so I decided to train and play it by ear.


Morning:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 8 Ab wheel on the knee rollouts, 5 sec hold and rollback

Afternoon:

2 x 24kg x 1 x 5 MP
2 x 24kg x 1 x 10 Swing

2 x 24kg x 1 x 5 C&P
2 x 24kg x 1 x 10 Swing

2 x 24kg x 1 x 3-rung ladder MP
2 x 24kg x 1 x 10 Swing

2 x 24kg x 1 x 3-rung ladder C&P
2 x 24kg x 1 x 10 Swing

40kg x 2 x 15 Swing
28kg x 2 x 10 Swing

Barbell Hang Clean Pulls (lbs)
105 x 1 x 5
115 x 1 x 5
135 x 1 x 5
155 x 1 x 5
185 x 2 x 3
205 x 2 x 2
225 x 2 x 2

Although I've lost a bit of strength and endurance, it was great to get back to Kettlebell lifting. I made sure not to overdo it and had plenty left for some barbell hang clean pulls. I am very pleased that a couple of 225 hang clean pulls didn't feel to tough. I can remember just a half a year ago when 225 was a PR in my dead-lift.

I had to ice my wrist immediately after the session as I could felt a little discomfort. I will have to monitor this tweak carefully to ensure I don't wind having to take another week of forced downtime.