Saturday November 14, 2009
Its been quite a while since my last blog entry but sometimes life's priorities can change. In this case the new priorities pushed this blog down a few notches. The "peaks and valleys" as represented in the above painting of Serenity by Michael Downs best describes how my training transpired over the last month. Here are highlights:
- On October 21, I reached my first one year anniversary of Olympic Weightlifting. No easy task as there were too many times to admit to that I almost threw in the towel due to frustration with my progress and a collection of nagging injuries. If anything my resolve now is greater than ever .. it just took an entire year to get this body and mind into weightlifting shape. During this time I added 24kg to my meet totals from first meet in Feb 2009 to my last in Oct 2009. My slow strength also increased with my front and back squat increasing 30kg and 32kg respectively. Also by forcing myself to learn the squat versions of the lifts I improved my flexibility to an extent I have never experienced in my whole life. There is still a long way to go in terms of developing consistent proper lift technique and increasing my strength but I am determined to push on.
- During this first year I noted that I competed in five USAW sanctioned Olympic weightlifting meets.
- I had a big scare when I tweaked my left knee in mid October. Fortunately it only forced a one full week off from training. During my examination (held a full two weeks after the injury and a just after the full week off from training), the physician was able to move my knee in all positions without pain. She conjectured it might a very small tear of the lateral meniscus but felt it was very minor and that it was safe to resume training. The only caveat was that I had to agree to perform iliotibial band (ITB) and knee stretches AFTER my sessions which I did comply with. Below is diagram of the components of this complex joint and in particular it shows the position of the lateral meniscus.
- I set a new rack push press PR of 85kg (five kilo increase)
- I set a new rack jerk PR of 100kg (five kilo increase)
- I set a new clean & jerk PR of 96kg (one kilo increase)
- I set a new front squat PR with 110kg (four kilo increase)
- I set a new back squat PR with 125kg (five kilo increase)
- Even before my knee injury my snatch form developed problems. Just today Coach Fuller was able to determine that most significant problem was with the 2nd pull .. my hips were coming forward first instead straight up through the shoulders.
- I introduced almost daily routines of low volume kettlebell lifts (swings, TGU, windmills, snatches) for re-hab and pre-hab of my lower back, shoulders and knees.
What follows are detailed training logs in chronological order:
Tuesday, October 13 2009
Evening Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
40 x 4 x 3
45 x 3 x 3
50 x 2 x 2
55 x 4 x 2
63 x 1 x 2 2-NoLift
63 x 2 x 2
63 x 1 x 1 2-NoLift
Snatch Pull (kg):
65 x 5 x 3
Rack Push Press (kg)
40 x 1 x 5
50 x 1 x 4
60 x 1 x 3
70 x 1 x 2
76 x 1 x 2 PR
78 x 1 x 1 PR
80 x 1 x 1 PR
Although I was pleased with the 80kg push press. Snatches felt awkward and sign of things to come.
Thursday, October 15 2009
Evening Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Cleans (kg):
40 x 1 x 4
50 x 1 x 3
60 x 2 x 2
70 x 5 x 3
80 x 2 x 1
85 x 1 x 1
90 x 1 x 1 C&J
90 x 9 x 1
Front Squat (kg):
50 x 1 x 5
60 x 1 x 5
70 x 1 x 5
75 x 8 x 5
I was very pleased to squat clean 90kg ten times. I was in a groove and didn't want to stop.
Saturday, October 17 2009
Afternoon Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
40 x 2 x 3 3pos
50 x 3 x 2
55 x 3 x 2 1-NoLift
60 x 1 x 3
60 x 3 x 1
Clean & Jerk (kg):
40 x 1 x 5
60 x 2 x 2
70 x 2 x 1
Sunday, October 18 2009
Afternoon Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Rack Jerk from Jerk Boxes (kg):
40 x 1 x 4
50 x 1 x 5
60 x 1 x 2
70 x 1 x 2
75 x 1 x 2
80 x 1 x 2
85 x 2 x 1 1-NoLift
90 x 1 x 1
95 x 1 x 1
98 x 3 x 1 3-NoLift
Quarter Front Squats (kg):
150 x 1 x 3
160 x 1 x 3
170 x 1 x 3
Thursday, October 22 2009
Evening Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
40 x 2 x 3 3Pos
50 x 1 x 4
55 x 4 x 2
60 x 4 x 2
67 x 2 x 1 1-NoLift
70 x 1 x 2 2-NoLift
70 x 3 x 1 1-NoLift
Snatch Balance (kg):
40 x 2 x 5
45 x 1 x 4
45 x 2 x 3
45 x 2 x 4
Saturday, October 24 2009
Afternoon Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Clean and Jerk (kg):
60 x 2 x 3
65 x 1 x 3
70 x 1 x 3
80 x 2 x 2
85 x 2 x 2
85 x 1 x 2
Back Squat (kg):
60 x 1 x 6
90 x 1 x 4
100 x 1 x 3
105 x 1 x 3
110 x 1 x 3
120 x 1 x 1
125 x 1 x 1 PR
On the second rep with 85kg c&j, I got a sharp pain in my left knee during the recovery. I probably should have called it quits after the second set as I was really fatigued .. and just the right state to injure myself .. which I did. I was so stubborn I decided to push myself an PR-ed in the back squat.
Sunday, October 25 2009
Morning Basement Olympic Lifting Session
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Front Squat (kg):
40 x 1 x 5
50 x 1 x 5
60 x 1 x 5
70 x 1 x 5
80 x 1 x 5
90 x 1 x 4
100 x 4 x 2
110 x 2 x 1 2-NoLift
One Quarter Front Squat (kg):
110 x 1 x 2
130 x 1 x 3
140 x 1 x 3
160 x 1 x 2
Probably not a great idea with my tweaked knee.
Tuesday, October 27 2009
Evening Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Rack Jerks off Jerk Boxes (kg):
40 x 1 x 3
50 x 1 x 3
60 x 1 x 3
70 x 2 x 3
80 x 1 x 2
85 x 1 x 2
90 x 1 x 2
97 x 1 x 1 PR
100 x 4 x 1 4-NoLift
Snatch (kg):
40 x 4 x 3
45 x 1 x 3
50 x 2 x 3
55 x 1 x 3
60 x 1 x 2
Snatch Pull (kg):
60 x 1 x 3
70 x 1 x 4
75 x 2 x 4
Knee felt awful .. decided a weeks rest was necessary.
Tuesday, November 3 2009
Evening Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
40 x 3 x 3
40 x 3 x 3 Snatch Balance
45 x 3 x 3
50 x 2 x 2
60 x 1 x 2
60 x 1 x 2 1-NoLift
60 x 1 x 2 1-NoLift
60 x 1 x 2 2-NoLift
60 x 1 x 2 1-NoLift
Front Squat (kg):
50 x 1 x 5
60 x 1 x 5
70 x 1 x 5
80 x 2 x 3
90 x 1 x 1
80 x 1 x 3
First day back from tweaked knee. Everything felt heavy .. my snatch was way off however.
Thursday, November 5 2009
Evening Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobil
Rack Jerks from Jerk-Boxes (kg):
40 x 1 x 3
50 x 1 x 3
60 x 1 x 3
70 x 1 x 3
80 x 1 x 3
80 x 1 x 1
85 x 1 x 2
90 x 1 x 2
90 x 1 x 1
100 x 3 x 1 PR
Cleans (kg):
50 x 1 x 3
60 x 2 x 3
70 x 2 x 3
75 x 2 x 3
80 x 4 x 3
Back Squat (kg):
60 x 1 x 5
80 x 1 x 5
90 x 1 x 3
100 x 5 x 3
Saturday, November 7 2009
Noon Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
40 x 1 x 3
45 x 1 x 3
50 x 1 x 3
55 x 1 x 3
60 x 1 x 3 2-NoLift
60 x 1 x 2
65 x 1 x 2 1-NoLift
70 x 5 x 1 5-NoLift
Front Squat (kg):
60 x 1 x 5
80 x 1 x 3
I re-tweaked my left knee, although not as severe, when snatching 55kg but continued. No pop on my 2nd pull and was unable to come even close to snatching 70kg. Tried to front squat but knee was too painful so I called it a day.
Sunday, November 8 2009 Kettlebell
Morning kettlebell pre-hab:
32kg x 3 x 20 Two hand swings
32kg x 1 x 5l/5r/5l/5r One hand swings
Monday, November 9 2009 Kettlebell
Morning kettlebell pre-hab:
32kg x 4 x 20 Two hand swings
24kg x 1 x 20l/20r One hand swings
Tuesday, November 10 2009
Afternoon Kettlebell pre-hab:
24kg x 1 x (1/1,2/2) TGU 2-rung ladder
24kg x 2 x 5/5 Windmill
Evening Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Front Squat (kg):
60 x 1 x 5
70 x 1 x 5
80 x 1 x 4
90 x 4 x 4 PR
100 x 1 x 1
105 x 1 x 1
110 x 1 x 1 PR
Snatch (kg):
40 x 1 x 3
40 x 1 x 2
50 x 2 x 2
55 x 4 x 2
60 x 2 x 2
65 x 1 x 1
70 x 4 x 1 4-NoLift
Rack Push-Press off Jerk-Boxes (kg):
50 x 1 x 3
60 x 1 x 3
70 x 1 x 3
75 x 1 x 2
80 x 1 x 1
85 x 3 x 1 PR
Wednesday, November 11 2009 Kettlebell Session
Morning session:
32kg x 3 x 20 Two hand swing
32kg x 1 x 5l/5b/5r/5b Roundabout swings
24kg x 1 x 20l/20r One-hand swings
Afternoon:
24kg Complex x 2:
TGU left ascending, 2 x windmill left, TGU left descending,
TGU left ascending, Swing transfer, Snatch right, TGU right descending,
TGU right ascending, 2 x windmill right, TGU right descending
24kg x 1 x 1/1 TGU
24kg x 1 x 3/3 Snatch
24kg x 1 x 5/5 Snatch
Thursday, November 12 2009
Afternoon Kettlebell pre-hab:
24kg Complex x 2:
TGU left ascending, 2 x windmill left, TGU left descending,
TGU left ascending, Swing transfer, Snatch right, TGU right descending,
TGU right ascending, 2 x windmill right, TGU right descending
Evening Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
40 x 1 x 3
40 x 1 x (2+3+2) S, OHS, Sb
45 x 1 x (2+3) S, Sb
50 x 1 x 3
50 x 1 x 5
Clean and jerk (kg):
50 x 1 x 2
60 x 1 x 2
70 x 1 x 2
75 x 3 x 1
80 x 3 x 1
85 x 3 x 1
90 x 3 x 1
93 x 1 x 1 Jerk-NoLift
93 x 1 x 1
96 x 2 x 1 2Clean-NoLift
96 x 1 x 1 PR
Back Squat (kg):
60 x 1 x 5
70 x 1 x 5
80 x 1 x 3
90 x 5 x 3
Once I reached 75% of 1RM for c&j, its singles only as this seems like a much safer approach.
Friday, November 13 2009 Kettlebell Session
Morning:
32kg x 4 x 20 Two hand swings
32kg x 1 x 5l/5b/5r/5b Round-about swings
Afternoon:
24kg Complex x 2:
TGU left ascending, (2,5) x windmill left, TGU left descending,
TGU left ascending, Swing transfer, Snatch right, TGU right descending,
TGU right ascending, (2,5) x windmill right, TGU right descending
24kg x 1 x 10/10 Snatch
Saturday, November 14 2009
Noon Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
40 x 1 x 5
40 x 1 x 3
45 x 2 x 3
45 x 1 x 2
50 x 1 x 2
55 x 1 x 2 1-NoLift
55 x 1 x 2 2 NoLift
55 x 1 x 2 HgSn
55 x 1 x 4 HgSn + HgSnPull
55 x 1 x 2
60 x 1 x 2 1-NoLift
60 x 1 x 2 1-NoLift
60 x 1 x 2 1-NoLift
60 x 1 x 2
Front Squat (kg)
70 x 1 x 5
80 x 1 x 5
90 x 1 x 5 PR
100 x 2 x 3 PR
100 x 1 x 3 1-NoLift
Kettlebell:
24kg x 1 x 3/3 TGU
32k x 1 x 3 Goblet Squat
Since injury my knee I have been creeping my stance outward from the floor. Coach Fuller noticed this and had me shorten it up .. it felt weird and took a conscious effort to start this way. It turned out that my 2nd has no power as I'm bringing my hips forward instead of straight up through my shoulders. I will be working with and without a stick to correct this.
I was pleased to triple front squat 100kg twice. Coach Fuller noticed that I have a tendency to lean forward once I break parallel. The third set I tried to triple I kept vertical for the first two reps but could not complete the last one. I also have a tendency to bring my knees in when front squatting heavy. One of the new lifters, Jeremy, a strong powerlifter, recommended I spread the floor with my feet in the hole to activate my glutes to power me up.
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