knees are aching :(. at least its not at the spot that the injury was. But this is to be expected. Tomorrow if I go do the lifts I’ll keep it rather light.(was going to anyway). I’ll also start doing 5x5 instead of 6x6 next time.
Power Clean
155x3 (70.5kg)
165x2 (75kg)
175x1 (79.5kg)
160x3 (72.7kg)
170x2 (77.3kg)
180x1 (82kg)
165x3 (75kg)
175x2 (79.5kg) PR for a double - missed the second last week
185x1 (84kg) PR for a sinlge - missed this last week (5lb PR)
Front Squat 1 1/4 at the bottom w/ isometric hold at parallel
210x2 (95.5kg) PR
205x2 (93kg)
205x1 (93kg) got stuck at the bottom after the quarter. must have tried to come up 3-4 times before ditching the bar.
Overall, didn’t feel great today. Guess that goes to show that how you feel doesn’t really mean much since I hit a PR again.
Thanks for the support Koing. I fully expect to snatch 100kg by the end of the year. I am aware that it is quite an aggressive goal, but I am naturally quite athletic and learn things fast. I’ve also got a good vertical jump. I learned how to do the lifts from Pierre Roy about a year and a half ago, but haven’t really done anything consistent with the new skills. Right now, the most important thing is that I’m having fun training (and hitting PRs lol).
no lifting yet. trying to let my shin splint heal. just doing arch strengthening stuff for my lost arch on my left foot, band dorsiflexion/inversion of my ankle, calf raises (3 angles) on a stair, PNF stretching of the calves, and lots of soft tissue work.
also - going to buy some postural insoles for my weightlifting shoes.
[quote]debraD wrote:
Andy, Can you get an MRI to confirm if it’s a stress fracture? Sucks that it’s still bugging you.
[/quote]
for now I’m going to let it rest, and just strengthen/stretch/SMR what I need to. If I can’t lift next week without feeling a pain there, then I’ll ask for an MRI.
I have another session later tonight with a buddy who competes. Should be good.
– EDIT –
PM workout
Snatch
45kg x 3 a whole bunch of times. Spent close to an hour snatching. Was hitting doubles by the end due to fatigue. My friend corrected my start position (after noticing my shin was bleeding), and they felt much better after that.
Clean
170x3 (77kg) felt hard
180x2 (82kg) felt harder
195x1 (88.6kg) easy
175x3 (79.5kg)
190x2 (86kg)
205x1 (93kg) squat was very hard, felt like a 1RM
185x2 (84kg) missed the third, had to throw the bar forwards and shoot myself back
200x0 (91kg) huge fail ended the session at this point. felt completely worn down. technique was gone
Time to eat like mad over the weekend so that I can recover for next week.
7/23/11 - first day lifting, just upper body mainly
Lots of rehab stuff for my shin, spent a good 30 mins
Press - heavy 8; 95% x 8, 90% x 8 - 115, 110, 105… believe it or not, 115 was actually heavy… this was very strict form, but god damn, it’s been awhile since I’ve pressed…
3a) Chins - 3 x 8 - bodyweight
3b) Dips - 3 x 5-6 - bodyweight, all the way down (biceps to forearms)
GMs - heavy 8; 95% x 8; 90% x 8 - 135, 130, 120
Fucking around with rope climbing. My gym just got one. shit was fun as hell.
Snatch was alright. Probably should’ve made one of those 95 attempts. Clean sucked. The bar was just out of position on all the 110s. Plenty of power, but I just couldn’t hold it cause of the shitty bar path. Squat was kind of meh, it just felt weak. I hate taking time off. I never come back feeling “refreshed,” I just feel weak and uncoordinated. The real irony is, not only did I have a sub par first day back, but I’m gonna be sore as shit tomorrow to top it all off! In conclusion, I hate taking time off.
These are still feeling easy. As in I’m pretty sure I can keep pushing it for another 15-20kgs adding 2.5 every 2-3 days. Very confident I’ll be back squatting ~170 by september. front squat ~145-150
Snatch
110x3 (50kg)
120x2 (54.5kg)
130x1 (59kg)
115x3 (52kg)
125x2 (57kg)
140x0 pulled short, was lazy
140x1 (63.6kg) PR
145x0 actually caught it, but surprised myself and missed trying to stand up lol
145x1 (66kg) PR 10 lbs 4.5kg more than last week
Didn’t have much time to train today, completed that in 35mins. I wish I had more time because I felt that I could have gone heavier. My friend fixed my start position last thursday, and I completely attribute today’s PR to the new start. Felt sooo much better. Everything just felt crisp today.
Power Clean
160x3 (73kg)
170x2 (77kg)
180x1 (82kg)
165x3 (75kg)
180x2 (82kg) PR for a double
195x0 (88.6kg)
195x0 (88.6kg)
195x0 dam these misses. It seems that once it gets heavy, I no longer commit to the lift. I was just doing high pulls for these, didn’t even come close once.
Front Squat
205x2 (93kg)
205x3
205x1 could get out of the bottom, but got stuck at parallel. went back to the bottom and tried to get up about 3 more times (reaching parallel each time) before giving up and ditching the bar. It seems that I have found my sticking point.
First day back from vacation.
I hate taking time off. I never come back feeling “refreshed,” I just feel weak and uncoordinated. The real irony is, not only did I have a sub par first day back, but I’m gonna be sore as shit tomorrow to top it all off! In conclusion, I hate taking time off.
Alec[/quote]
Do you ever feel like you get kind of achy when you get back?
July 28/1
Power Snatch
115x3 (52kg)
125x1 and a miss (57kg)
125x0
125x0 stopped power snatching and moved on
Back Squat (since I had to do something)
135x3 (61kg)
155x3 (70.5kg)
175x3 (79.5kg)
195x3 (88.5kg)
205x3 (93kg)
215x3 (97.7kg)
185x3 (84kg)
Didn’t sleep well last night, felt tired going in to the lift. Warm up for the power snatch actually felt quite good, but once I started my first working set it all went down hill. Just felt very sloppy and all over the place today. Whatever, at least I got some squatting in.
