Approaching Meet Conditions

Saturday February 7, 2009

At today's training session at the club, the coaches wanted to us work up to 4 x 1 @100% snatch and then 2 x 1 @100% C&J. Being a new lifter with no consistency I had to settle for 60/75. I fell back on bad habits trying to snatch 65 and miss badly several times. Although I have improved my jerk with the correction identified on Thursday, I'm still quite a bit from hitting 80kg. So realistic goals for next Sunday are 60/75 .. I will be satisfied if I can reproduce these in meet conditions.

Noon Olympic Lifting Session:

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

20 x 5 x 5 OH Squat
40 x 2 x 3 Snatch + 2x Snatch Balance
50 x 1 x 2 Snatch
50 x 1 x 5 OH Squat
55 x 1 x 2 Snatch
60 x 2 x 2 Snatch
65 x 1 x 3 Snatch miss
60 x 1 x 3 Snatch with 2 misses
60 x 1 x 1 OH Squat

40x 1 x 2 C&J
50 x 1 x 2 C&J
60 x 1 x 2 C&J
65 x 1 x 2 C&J
70 x 1 x 2 C&J
75 x 1 x 2 C&J
80 x 1 x 2 Clean with 2 jerk misses

On the snatches I have gotten to the point where my second pull with 60 is high enough to catch and power snatch. Unfortuanatley this does not work with 65. As a result after the the misses with 65, I dropped back down to 60 and tried to full squat snatch it and failed. I ended with a 60 OH squat single just to get a feel for what it might be like to squat snatch 60 and it was very tough.

By the time I got to 80kg C&J I was already spent and both my cleans were poor with too wide a squat stance instead of just dropping under it. Lots of work to do ..


Weight: 181 1/2 lbs
Volume: 6060 lbs
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Diet and Nutrition:

Goal: 182 lbs by April 2009

Friday February 6, 2009

Current: 181 1/2 lbs

Egads! .. I dropped another whole pound and am now a half a pound under my goal. However, I did weigh myself after a 20 minute Epsom salt early morning bath so I'm sure that accounted for a good deal of it. Also another day of 100% compliance with health clean eating.

Caloric Consumption log:

Breakfast:

• One bowl of kitchari (yellow mung beans, brown Basmati rice, sweet potato and various exotic Indian spices)
  
• One bowl of u-waved frozen spinach
  
• 4oz of canned salmon with 4 oz of non-fat organic yogurt
  
• One large banana
• One handful of raw walnuts

Lunch:

• One can sardines
• One bowl of u-waved frozen peas
• One apple
• One handful of raw walnuts

Afternoon Snack

• One handful of raw walnuts
• Two handfuls of roasted almonds
• 10 raw baby carrots
• 4 oz of canned salmon

Dinner:

• One handful of raw walnuts
• One large garden salad with 4 oz of diced chicken
• One handful of raw walnuts
• One handful of roasted almonds
• One glass of red wine

Saturday February 7, 2009

Current: 181 1/2 lbs

Still holding to half pound under my target and not deprived of any kind. This is the first time I have ever gone seven days of 100% compliance. The pre-packaged snack bags that I made in advance consisting of a handful of either roasted almonds, raw cashews or raw walnuts has satisfied my cravings for junk. Measuring out the snack bags ahead of time has really keeped the caloric intake reasonable whereas previously a large opened one pound bag of nuts would be consumed in one or two days.

My will power has also been challenged everyday, as I purposely left an opened two pound box of top quality dark chocolates on my kitchen counter top. So far I have not had one piece since getting back to clean eating for the last week.

I have now lost 3 1/4 pounds in a week by eating clean .. no starving at all .. just clean eating.

Caloric Consumption log:

Breakfast:

• One bowl of kitchari (yellow mung beans, brown Basmati rice, sweet potato and various exotic Indian spices)
  
• One bowl of u-waved frozen spinach
  
• 4oz of canned salmon with 4 oz of non-fat organic yogurt
  
• One large banana
• One small snack bag of raw walnuts

Mid-morning snack:

• One can of sardines with 4 oz of non-fat organic yogurt
• One small snack bag of raw walnuts
• One small snack bag of roasted almonds
• One small snack bag of raw cashews
• One bowl of u-waved frozen peas
• 6 raw baby carrots

Post Workout Meal:

• One whey protein shake
  
• Equivalent of 8 small snack bag of roasted almonds
• 6 raw baby carrots
• 1/3 u-waved sweet potato
• 2 small spoonfuls of peanut butter
  

Mid afternoon Meal

• One glass of red wine
• One and half Maryland crab cakes
• One garden salad with 4 oz of diced chicken

Dinner:

• One bowl of u-waved frozen peas
• 4 oz of canned salmon with 4 oz of non-fat organic yogurt
• One glass of wine
• One glass of Amoretto on ice
• One small snack bag of raw walnuts
• One small snack bag of roasted almonds
• One small snack bag of raw cashews