Wednesday, February 11, 2009

Last Snatch Session prior to Meet

Tuesday February 10, 2009

Current: 183 1/2 lbs

Snatch (kg)
20 x 5 x 5 OH Squat
20 x 1 x 5 Hang snatch
20 x 1 x 5 Snatch Balance
30 x 2 x 4 Snatch + 3 x Snatch Balance
40 x 2 x 2 Snatch + Snatch Balance
45 x 1 x 2 Snatch
50 x 1 x 2 Snatch
55 x 5 x 2 Snatch (80%)

Front Squats (lbs) with weightlifting shoes on
135 x 1 x 2
155 x 1 x 2
175 x 1 x 2
180 x 3 x 2 (80%)

85lbs x 3 x 5 Military Press

BW x 3 x 5/5 Below parallel pistols (One legged squats)

A light (low volume with nothing above 80%) but good session. Coach Fuller had me really focus on keeping from raising my hips prematurely. I found that to do this I had to stick my chest out and look upward with my eyes as pulled the bar vertically from the ground. Magically my knees extended correctly and although it felt weird, my second pull was consistently stronger.

This is the 1st time I did my front squats with my weightlifting shoes on (as prescribed by Coach Fuller) and it allowed my to go very deep.

This was the 1st time I have ever done barbell Military Presses and it will be my last as my left shoulder acts up even with just 42kg. From now on I will substitute MPs with push-presses.

Thursday will be my last session before the meet on Sunday as Coach Fuller recommended that I skip the Saturday session to make sure I am completely rested.

Total Volume: 7330 lbs
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Diet and Nutrition:

Goal: 182 lbs by April 2009

Tuesday February 10, 2009

Current: 183 1/2 lbs

One day of clean low sodium eating and there goes a pound.

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
  • One large banana
  • Two small snack bag of raw walnuts
Mid-morning snack:
  • 6 raw baby carrots
  • One small snack bag of roasted almonds
  • 4 oz of canned salmon

Lunch:
  • One bowl of pasta-less spaghetti
  • One apple
  • One small snack bag of raw walnuts
  • One small snack bag of roasted almonds
Mid-afternoon Snack:
  • One bowl of u-waved frozen peas
  • One small snack bag of raw cashews
  • One small snack bag of raw walnuts
  • One small snack bag of roasted almonds
Post-workout dinner:
  • Whey protein shake (24g)
  • One small snack bag of raw walnuts
  • One small snack bag of roasted almonds
  • 6 raw baby carrots
  • One large banana

Wednesday February 11, 2009

Current: 181 1/2 lbs

Second day of clean low sodium eating and there goes a two more pounds and back under my target weight.

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
  • One large banana
  • Two small snack bag of raw walnuts
Mid-morning snack:
  • One bowl of u-waved frozen green beans
  • 4 oz of canned salmon
  • Two small snack bag of roasted cashews

4 comments:

Colin said...

Looks like you've got your body figured out as far as eating. It incredible how rapidly our bodies respond to good or bad foods.

My shoulders can't seem to handle BB MPs either, even sandbags MPs is a better substitute for me. I wish you well this weekend Franklin, I'm sure you'll do yourself proud.

Franklin said...

Colin,

Thanks so much for the encouragement for this coming weekend. As for the difficulties we both have with the barbell MP, the kettlebell MP is a good alternative in that doesn't constrain the shoulder and allows for a much greater range of motion.

Martin Schap said...

I am surprised that barbell press gives you both so much trouble. I have fairly jacked up shoulders and they have never bothered me on this move. KB is a more than acceptable alternative though. I have lately taken to alternating between the KB on my light days and barbell for my heavy days precisely because I want my shoulders to still get the extended ROM and because I think the unilateral work is important. Sounds like you have a good plan for the meet, and improvement is coming steadily, so the main task now is to just go out and have fun with it.

pierini said...

Just in case I forget, I want to extend my well wishes that you have a great performance for your first competition; like going 6 for 6 with a PR in each of the lifts.

I won't say good luck but rather good performance. Approach the platform like a champion and offer up your performance for something greater than yourself; such as God, your parents, a deceased relative, an ill-acquaintance, etc. I think you'll be surprised how such an offering will bring out the best of you.

Looking forward to a report on how you did.