Start of last hard week of training before Olympic Weightlifting meet

Monday February 2, 2009

This is last hard week of training before my first Olympic Lifting meet on Sunday Feb 15. It starts off with today's weekly kettlebell training session followed by three Oly sessions on Tues, Thurs and Sat. I have been taking hot Epsom salt baths daily for the last week to deal with soreness and it has been a big help.

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

Kettllebell Session:

32kg x 2 x 2/2 TGU

24kg x 1 x (5,10,15,20,25,20,15,10,5) Two-hand swing pyramid

24kg x 5 x (5l/5b/5r/5b) Roundabout swings at the top of every 1:50

24kg x 2 4-rung snatch ladder
24kg x 1 x 10/10 snatch

Double 24kg Power Chains: 10 chains @ 1 chain at the top of minute
A1: Double Military Press
A2: Double Snatch
A3: Double Front Squat

First time in a while I was able to perform doubles with the 32kg TGU. Max Schreiber, my training partner, brought a long another Kettlebell lifter, Nick, and another very strong lifter at that. After the session was completed, both of them easily jerked the beast for singles with each arm. I tried with my right and this time it moved a few inches off my shoulder. Nick, although this was his first time with this template, handled it well. He told me his story of how, his lower back was perpetually sore until he started training with kettlebells. Max is getting scary strong as today he blew through everything with the exception of the Front Squats in the double 24kg chains. For these, he still has to focus intently on maintaining a neutral back coming out of the hole.

My double snatch was a little off, and Max and Nick were right there to suggest corrections .. which did the job as my last five where much more fluid than the first five. On the other hand, the double 24kg front squats feel very light .. good, I need something easy as the double 24kg press and double snatch still challenge me.

Weight: 183 1/4 lbs
Total Volume: 18770 lbs
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Diet and Nutrition:

Goal: 182 lbs

Sunday February 1, 2009

Current: 183 1/2 lbs

Yesterday was my first 100% compliant day in 6 months.

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
• One int of canned sardines packed in water
  
• 4 oz of organic yogurt
  

Lunch:

• 6 oz of roasted chicken
  
• One bowl of u-waved frozen Brussels sprouts
• Two handfuls of roasted almonds

Dinner:

• One bowl of u-waved frozen peas
• One small handful of walnuts
• Garden salad with 4 oz of diced chicken breast
• One glass of red wine

Evening Snack:

• One bowl of u-waved frozen Brussel sprouts
• 6 baby raw carrots
• 4 oz of canned salmon
• One small handful of walnuts
  

Monday February 2, 2009

Current: 183 1/4 lbs

Again 100% complaint and another 1/4 lb drop. After an almost 19000 lbs of kettlebell training volume left me extremely hungry. I did eat a large amount of food .. all of it compliant with healthy 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 roasted chicken
  

Mid Morning snack:

• Small handful of raw cashews and walnuts
• One bowl of u-waved frozen peas
• 4 oz of roasted chicken
• Small handful of roasted almonds
• 5 raw baby carrots

Late Lunch:

• Protein (24g) shake
• One large bowl of pasta-less spaghetti (90/10 free range beef)
• One apple
• 6 raw baby carrots

Late Afternoon snack:

• Small handful of roasted almonds

Dinner:

• Two small handfuls of raw cashews
• One small handful of raw walnuts
• Half bowl of pasta-less spaghetti (90/10 free range beef)
• Large bowl of u-waved frozen Brussels sprouts
• 4oz of roasted chicken
• One handful of roasted almonds