Yeah. Went to the chiro today, he couldn’t get it to align right. Going to another guy on Monday. Regardless, I squatted through the pain today. Squatting is the only thing that makes it painful because the bar pushes on my spine, which pushes on that rib subluxation which hits a nerve that causes pain.
WWMKD… What would Matt Kroc do? He would train through that shit.
In the last clean after recovering, my legs and arms went somewhat numb for a few seconds
they also actually gave me 1 white 2 reds. guess it seemed closer to them than to me. or maybe they were just having pity on me
1)learn to properly catch the snatch
2)whip elbows faster in clean
3)longer split jerk
4)dont drop before referee signal
overall it was okay. I was happy to at least know I have the strength for 90/110, maybe more
I will now try to train as much as possible if injuries allow… which is 6 times per week but it will most likely be 5 days average. My injured leg is feeling quite better, I got some of those wraps that compress it and am leaving them on it for about 2 hours at a time and it makes quite a difference actually. I didn’t expect that.
edit: oh I forgot to say Valerios Leonidas gave me the gold medal
if you don’t know him here he is:
@lordstrom: Too bad about missing those lifts, but good job competing with injuries and everything! Hope the leg heals and you keep lifting hard!
Monday - C3.1: Snatch, Hang Clean, Press, Back Squat
Snatch:
-40 kg x 3
-50 x 2
-60 x 2
-70 x 1, 1
-75 x 1
-80 x miss, miss
-70 x 1, miss, miss (form started to deteriorate, and it was still really cold in the gym)
Hang Clean (high hang):
-70 x 3
-80 x 3
-85 x 2
-90 x 2, 2, 2
Seated Press:
-40 kg x 5
-57 x 5, 5, 5
Back Squat:
-70 x 5
-90 x 5
-120 x 5, 3
Notes:
-was sick yesterday, so I didn’t expect much from today. It went alright, considering
-was really cold in the gym (its like 10 degrees F outside right now, and its 3 pm). Well it might be 15 degrees, but its cold. I didn’t fully warm up until halfway through the hang cleans.
-felt the squats in my lower back, dumped it the second set and decided not to go for the third. I probably just pussied out, but it really didn’t feel like I was going to get anywhere with it today.
Thanks, the leg is definitely improving in a slow but steady rate. This week will really tell on how much I can train from now on. I’m not too sad about the misses, since one was funny, one was a decent try for my level and the last one… the 85kgs snatch … well that was kind of annoying, but will work on it
Forgot to say that next comp is most likely in september. I also found out the total I need to do in a comp to get in the nationals are
235kgs 94 class
247kgs 105 class
257kgs 105+ class
I will most likely be in the 105 by september, maybe 94. Coach says its very doable to reach those numbers with 4 days a week training. We’ll see!
Dynamic warm ups
Snatch bar work
I saw this dude Snatch and PS 80 badly then, 90 well, miss 95 and 100, 101 a few times and thought f0ck it, I’ll max out also
40 x 3
50 x 2
60 x 1
70 x 1
80 x 1 felt good, a bit harder out of the hole
90 x 1
100 x 0 ; gash, not quite locked with my right arm
100 x 0 ; same
101 x 1 ; sweet
106 x 0 ; not bad
106 x 1 ; sweet, a savage amount of arm bend my bro says
110 x 0 ; behind, nearly there
110 x 0 ; forwards, no power left
2/7 getting 101 and 106. I’ll take that having not lifted for 4months with 6weeks of holidays in that period.
Front Squats
60 x6
80 x6
100 x6
Wide Grip Pull ups
x15
Went upstairs to do some jumping. Bro didn’t think I could touch the ceiling, it was about 10ft and 3-4inches imo. Touched it in 2 different spots. Easy.
Barbell curl
50 x 3
Incline sit ups
x12
x12
x12
Really happy my back was good, and knee was good. I had about 10hrs of massages when I was on holiday and the rest must have done my back good!
monday 18/1/11
Lots of sets at a light weight focusing on speed and technique
snatch up to 50 kgs, trying to keep the bar closer to the body during the drop down and to sit as low as possible
c&j up to 80 quick strong pull, whipping arms under fast. Jerk still trying to figure it out. Tried getting my head through fast and it made it a bit faster. I got a couple or three really good ones that felt fast and strong
back squats: 8x70, 2x6x90, 2x4x100, 2x4x110, 10x70
coach says I need to develop more endurance
some back push press and other crap
All done with very short rest, 1-2 minutes. I usually take much longer. Leg is hurting, but nothing too bad.
tuesday 18/1/11
light session. Felt so tired from last session i slept 9 hours then took a nap for another 2-3.
snatches up to 50 again
c&j up to 80, more cleans than jerks
some clean pulls with 100
front squats 2480, 2390, 22100
good mornings
Glute Bridges:
135 x 5, 5, 5 holding the top portion for an 8 count each rep, as long as possible on last rep
of each set
Stretching
Still feeling out my back since straining it doing cleans a couple of weeks back. All squats were done slow and smooth, pausing in the hole for a few seconds. This seems to not bother my back. Somehow my wrist injury got worse again too… I’m just a mess right now.
2-pos snatch - 75% x 2 x 5 - 185 lbs, was supposed to do 205 but I haven’t done snatches in awhile, wanna start back up smoothly. Form was a bit off, which is to be expected as well.
Dynamic warm ups
Bar work
40 x 2
50 x 2
60 x 1
80 x 1
90 x 1
100 x 1
110 x 1
120 x 1 felt heavy off the floor
130 x 0 clean heavy but got it, rubbish jerk
130 x 1 this is how we do it
Back Squats
60 x 6
90 x 6
110 x 4
120 x 4
130 x 4
140 x 4
150 x 4
squats feeling better! Going to work hard and get these up solid levels
thursday 20/1/11
snatch
4,4x60
3,3,3x65
missed 4 of them but also got some nice ones. Kinda lame to miss them at such a low weight but whatever. I still don’t feel anywhere near comfortable with snatches yet.
clean and jerk
2+1, 2+2 x 80
2+1, (1+2)+(1+1)(yep thats 2 cleans 3 jerks) x 85
nice, REALLY liked some of the cleans, fast strong, whipped elbows fast, felt light. Jerks were alright too. Felt light
