Nothing special to report in these last eight sessions other than putting quality time into my training. In particular, I've temporarily let go of feeling the need to achieve new competition lift PRs. Instead, since the recovery of my left knee, I have focused on technique. To this end my primary coach, Ben Fuller, has been extremely helpful towards getting me a more consistent, improved lifting technique. In conjunction with this, at Ben's urging, I have been hitting the assistance lifts hard to increase my strength and have recently seen some good results here as well.
Perhaps most importantly I have been really enjoying the training lately for its own sake. I will not have another competition until February and this does takes a lot of pressure off.
Tuesday, November 17 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
50 x 5 x 2
55 x 1 x 1
Cleans (kg):
60 x 1 x 3
65 x 1 x 2
70 x 1 x 2
80 x 4 x 2 1NoLift
90 x 1 x 1
90 x 1 x 1 NoLift
90 x 1 x 1
90 x 1 x 1 NoLift
A very difficult session as would normally not miss 90kg cleans. All the extra kettlebell work is taking its toll and I will have to cut back.
Thursday, November 19 2009
Evening Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
3 Position Snatch (kg):
40 x 2 x 3
45 x 2 x 3
Clean and Jerk (kg):
45 x 1 x 3
50 x 1 x 2
60 x 1 x 2
70 x 1 x 2
75 x 4 x 2
Front Squat (kg):
50 x 1 x 5
70 x 1 x 5
80 x 1 x 4
80 x 1 x 4
Four sets of double c&j with 75kg was very draining. As a result I had to cut my front squats off early.
Saturday, November 21 2009
Afternoon Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
C&J (kg):
40 x 1 x 3
50 x 1 x 1
60 x 1 x 2
70 x 1 x 2
75 x 1 x 2
80 x 1 x 2
85 x 1 x 1
90 x 1 x 1 Missed Jerk
92 x 1 x 1 Missed Jerk
95 x 1 x 1 Missed Clean
90 x 1 x 1 Missed Jerk
80 x 1 x 1
Clean Pull (kg):
90 x 5 x 3
Clean Deadlift (kg):
100 x 1 x 3
110 x 1 x 3
120 x 1 x 3
130 x 1 x 1 (PR)
Rack Jerks off Jerk Blocks (kg):
60 x 1 x 3
70 x 1 x 2
80 x 3 x 2
I was surprised I missed all the jerks but realized I had been over-training the week before with too much high volume kettlebell work. I will need to cycle the high kettlebell work less frequently perhaps just once a month.
Although I made the 130kg Clean deadlift PR, I did tweak my lower back right side. Not serious but annoying as although I can train through it while it heals, its is annoying.
As I said before, I love using the jerk boxes and I'm very pleased they are viewed as a real asset to the club.
Tuesday, November 24 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
50 x 3 x 3
55 x 5 x 2
60 x 7 x 2
60 x 1 x 2 1NoLift
60 x 1 x 2
Back Squat (lb):
135 x 1 x 6
185 x 1 x 4
225 x 1 x 2
245 x 1 x 2
255 x 2 x 2 PR
245 x 1 x 3
245 x 1 x 4
Rack Jerks off Jerk Boxes (kg):
70 x 1 x 3
80 x 1 x 2
90 x 1 x 1
100 x 1 x 1
105 x 2 x 1 2-NoLift
90 x 1 x 2
Great volume with the snatches. At Ben's urging working the following:
- Keeping the bar close to the body
- Waiting for 2nd pull until the bar brushes the upper thigh
- Keeping my chest over the bar
- Curling my wrists under
- Pushing with my heels for as long as possible
The rack jerk misses with 105kg were not really close but I'm glad I attempted them. This weight is starting to feel much lighter in the rack position.
Saturday, November 28 2009
Afternoon Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Snatch (kg):
40 x 1 x 3
50 x 3 x 2
55 x 2 x 2
60 x 3 x 2 4-NoLift
65 x 1 x 1 NoLift
65 x 3 x 1
60 x 1 x 1 NoLift
Front Squat (lb):
135 x 1 x 5
155 x 1 x 5
A very rough workout following a week of Thanksgiving gluttony.
Tuesday, December 1 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
45 x 1 x 3 2-NoLift
50 x 2 x 3
55 x 2 x 3
56 x 1 x 3
57 x 1 x 3
58 x 1 x 3
60 x 1 x 3
60 x 1 x 3 2-NoLift
Front Squat (kg):
40 x 1 x 5
70 x 1 x 5
80 x 1 x 5
90 x 1 x 5
85 x 1 x 5
85 x 1 x 3
80 x 1 x 5
Hang Snatch (kg):
40 x 3 x 2
50 x 4 x 2
Good volume for snatch triples. The front squat goal was work sets of five reps with 93kg but after one set of five with 90kg I was spent.
Thursday, December 3 2009
Evening Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
Cleans (kg):
40 x 2 x 3
50 x 1 x 3
60 x 1 x 3
70 x 1 x 3
80 x 3 x 3
85 x 2 x 3
87 x 1 x 3 PR
Clean Pull (kg):
90 x 4 x 3
Back Squat (lb):
135 x 1 x 5
185 x 1 x 5
225 x 1 x 5
232 x 5 x 5
I love triples .. they are challenging but doable. I triple cleaned 87kg for the first time and they were solid. I set another PR with five sets of five reps with a tad over 105kg back squats.
Saturday, December 5 2009
Afternoon Olympic Lifting Session at Excel Fitness and Sports
Z-Health Neural Warmup Level II Dynamic Joint Mobility
One Hang Snatch followed by two full snatches (kg):
40 x 2 x 2
45 x 1 x 3
50 x 3 x 3
55 x 2 x 3 1-NoLift
60 x 1 x 4 1-NoLift
60 x 3 x 3
Rack Jerks off Jerk Boxes (kg):
70 x 2 x 2
80 x 1 x 2
90 x 1 x 2 2-PressOuts
90 x 1 x 2
92 x 1 x 2
95 x 1 x 1
100 x 1 x 1
103 x 3 x 1 3-NoLift
An easy session with great triple snatch volume. After pressing out 90kg twice I with my right arm I was able to correct by getting under more quickly and locking both arms. My 100kg jerk was the best ever with my 1RM. I missed three times with 103kg with the last the closest .. this should fall over the next few weeks.
105 x 2 x 1 2-NoLift
90 x 1 x 2
No comments:
Post a Comment