Saturday, November 24, 2012

Training Progression: Week 1, Day 2

Back Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
5 Sets of 3 Reps @ 80%

Power Snatch
2 Sets of 4 Reps @ 60%
2 Sets of 4 Reps @ 70%

Power Clean + Push Jerk
2 Sets of 3 P.Cl. + 2 P.Jr. @ 60%
2 Sets of 3 P.Cl. + 2 P.Jr. @ 70%

5 Sets of 5 Reps @ 80%

4 Sets of 5 Reps @ 80%

Daily Volume: 102
Weekly Volume: 184

The theme of today was about making minor adjusts.  Squats felt a little easier today.  Still heavy, but not as much of a struggle.  I made a minor adjustment to the bar placement on my back, lowering it a tad from my traps to ridge of my scapula since I have such a long torso.  It seemed to help.  Amazing how physics work.

I didn't feel that comfortable with the snatch today, and it had to do with my first pull.  I've picked up the habit of coming too far back on my heels right off the floor, which brings my shoulders back too much.  I need to focus on driving straight up and bringing my shoulders out in front of the bar slightly.  It's something I'll have to focus on more as I progress with training.  I was able to feel this more easily when it came to the cleans.

I even had some tweaks to something as brainless at the RDL! Not only were my knees coming forward slightly, which unloads the lower hamstrings, my toes were coming off the ground - they should be planted on my floor.  To help make this adjustment, I would think about stretching my neck forward as I lowered the weight.  It worked.  If you're not feeling your lower hamstrings scream, you're not doing it right!

Today reaffirmed the importance of having a skilled coach watching your lifts DAILY.  When you think you're dialed in and solid, there is always something you're doing wrong and that needs improvement.  Find a coach.  Trust me, it's worth the time and financial investment.

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