Lots of Accessory Work - Cal State Championships Progression: Week 1, Day 1

Power Snatch from Blocks Above the Knee
1 Set of 5 Reps @ 50%
4 Sets of 4 Reps @ 60%

Power Clean from Blocks Above the Knee + Push Press
1 Set of 4 P.Cl.Bl.Ab.Kn. + 4 P.Pr. @ 50%
4 Sets of 4 P.Cl.Bl.Ab.Kn. + 4 P.Pr. @ 60%

Back Squat
1 Set of 5 Reps @ 60%
2 Sets of 4 Reps @ 70%
2 Sets of 4 Reps @ 80%
1 Set of 2 Reps @ 85%

Clean Pull from Blocks Below the Knee
2 Sets of 4 Reps @ 70%
3 Sets of 4 Reps @ 80%

Muscle Snatch from Hip
4 Sets of 4 Reps @ 50%

Daily Volume: 120
Weekly Volume: 120

Additional Accessory Work

Bent Over Rows
3 Sets of 15 Reps

Back Extensions
3 Sets of 15 Reps

Fly's
3 Sets of 15 Reps

DB Rear Elevated Split Squat
3 Sets of 15 Reps

Calf Raises
3 Sets of 15 Reps

Barbell Step Ups
3 Sets of 15 Reps

Ah, the start of a new progression! This new progression will take us up to the California State Championships in mid-July.  We'll also be adding in a lot more accessory work.  Consistently adding this in is new to me.  I'm exhausted, sore and tight from all the additional work. HA!  Probably going to take a couple weeks to get used to this.

The most humbling aspect of yesterday's training was the DB rear elevated split squat.  Apparently, I'm extremely weak when it comes to unilateral strength.  I'm not even going to write down the weight I used I'm so embarrassed.  Glad we're adding this stuff in more consistently though.

I also figured out why I'm jumping back so much in my snatches.  During the hip muscle snatch, I was leaning my chest too far back and not elevating the bar straight up with my legs.  Now to dial this in!

Learn From Mistakes - Spring Training Progression: Week 5, Day 4

Snatch
Work up to 1-RM
105kg

Clean & Jerk
Work up to 1-RM
110kg

Back Squat
Work up to 90%
Failed at 90%


We ended up not competing at the last minute this weekend.  In lieu of competition, we worked up to 1 RM's.  I hit what I was hoping to get at the meet, 105kg.  I gave 107kg 3 tries but just wasn't there.  I ended up getting under it soundly, but for whatever reason, I couldn't stand it up and ended up losing it.  That was a precursor for things to come, and a learning experience of things to learn from.

Stupidly, I decided to go straight into C&J's with out any rest in between.  Mistake number one.  When maxing out, I need to allow myself 10-15 mins from the time I finish snatching to my first c&j warm up attempt - just like in a meet.

Mistake number 2 was jumping from 100kg to 110kg.  Making that big of a jump crushed me.  I'm surprised actually I was able to make 110.  Got under 115kg alright, but per usual, I couldn't stand it up.  My second attempt at it, the bar came away after the second pull and I lost it forward.

I was both frustrated and taxed from this.  Long story short, I had to bail at my 90% squat.  What started out as a good day sure turned to crap right away.

I can assure you next time, my rest in between lifts and my attempt progression will be more on point.  Lesson learned.

After feeling confident in my clean & jerk the past couple of weeks, I'm back at square one.  Need to get stronger.  Sick and tired of this crap!

Short and Sweet - Spring Training Progression: Week 5, Day 3

Power Snatch
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
1 Set of 2 Reps @ 65%

Power Clean + Jerk
1 Set of 3 P.Cl. + 1 Jr. @ 60%
1 Set of 3 P.Cl. + 1 Jr. @ 65%
1 Set of 1 P.Cl. + 1 Jr. @ 70%
1 Set of 1 P.Cl. + 1 Jr. @ 75%
1 Set of 1 P.Cl. + 2 Jr. @ 65%

Front Squat
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
3 Sets of 2 Reps @ 80%

Press
4 Sets of 3 Reps
60kg-64.5kg-64.5kg(2)-64.5kg(1)

Today was short and sweet.  So will this post.  Felt a little tight in the legs after back squats on Tuesday.  Power cleans felt solid and fast.  I'm ready for Saturday! That's all I'm writing about today. HA!

90% Squat Was a Battle Today - Spring Training Progression: Week 5, Day 2

Snatch
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
3 Sets of 2 Reps @ 80%

Clean + Jerk
1 Set of 2 Cl. + 1 Jr. @ 60%
1 Set of 2 Cl. + 1 Jr. @ 70%
3 Sets of 2 Cl. + 1 Jr. @ 80%

Jerk
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 3 Reps @ 80%

Back Squat
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%

Somewhat up an up and down training session today.  I ended up missing the second snatches on the last 2 sets. Smoked my C&J's and jerk's today.  I'm hoping to hit 120kg this weekend, which would match my all time PR.

My 90% squat was an all out battle.  Seemed like it took my 15 seconds to stand that mother all the way up. HA! Oh man.  Feeling better and better heading into the weekend.

Meet Prep Begins - Spring Training Progression: Week 5, Day 1

Snatch
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
4 Sets of 1 Rep @ 85%

Clean + Jerk
1 Set of 2 Cl. + 1 Jr. @ 60%
1 Set of 2 Cl. + 1 Jr. @ 70%
1 Set of 2 Cl. + 1 Jr. @ 80%
4 Sets of 1 Cl. + 1 Jr. @ 85%

Snatch Pull
3 Sets of 2 Reps @ 90%

Front Squat
3 Sets of 2 Reps @ 95% of Clean Max

Press
4 Sets of 3 Reps
60kg-62kg-62kg-62kg

We're lifting this weekend in Carlsbad at the Army and Navy Academy Weightlifting Championship, so to prep, we'll be reducing our training days to 3 this week.

Today my lifts felt on point.  Snatches finally felt fast and solid.  I did a better job of staying over the bar on the clean which allowed me to finish with the bar higher on my thigh/hip.  Smoked my jerks!

Just like with squats, my cleans at 80+% are finally feeling like those percentages and not astronomically higher.  Somebody's getting stronger!

Awesome Coaches Course - Spring Training Progression: Week 4, Day 5

Push Press
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
4 Sets of 4 Reps @70%

Clean Deadlift from Deficit
4 Sets of 3 Reps @ 90%

Front Squat
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
1 Set of 1 Rep @ 90%
1 Set of 5 Reps @ 80%

What a busy weekend.  We had the Art and Science of Coaching Weightlifting: Part 1 - Biomechanics at Waxman's Gym, AND my wife and I moved....AGAIN....to a bigger spot right next door! HA!  I'm sick and tired of moving, so we're hoping we can stay where we are now for a few years.

Anyways, back on topic.  The coaches course was incredible.  30 coaches learning the science and biomechanics of the lifts!  To my knowledge, there is nothing else like this offered in the U.S., aside from a masters program, where developing coaches spend 6+ hours solely dedicated to the science of the lifts.

Everything I've seen has focused on the practical application of coaching with maybe a glossing over the science.  In order to coach something properly, you need to know what's really going on from a biomechanical standpoint.  Coaching just based on feel and watching YouTube videos, while it can help at certain times, just won't fully cut it if you really want to focus on coaching weightlifting.

Part 2 and 3 will be focusing more on the methodology and practical applications you can use as a coach.  All in all, 30+ hours on learning how to properly coach the lifts.  Awesome.  Can't wait!

Having a Training Partner Helps - Spring Training: Week 4, Day 4

Snatch
1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
1 Set of 1 Rep @ 80%
3 Sets of 1 Rep @ 85%

Clean & Jerk
1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 75%
1 Set of 1 Rep @ 80%
3 Sets of 1 Rep @ 85%

Snatch Pull from Deficit

4 Sets of 3 Reps @ 90%

Clean Deadlift from Blocks Below the Knee

4 Sets of 4 Reps @ 100%

Back Squat

4 Sets of 4 Reps @ 80%

Well, at least I made one of my snatches today at 85%. HA!  I never thought I said this, but I'm feeling more comfortable about my clean & jerks.

For the past 2 weeks or so, Chris Chase has been my training partner.  This has been a big boost to my personal training, and here's why:

1) We get along really well, which helps when going through tough training sessions because of the good company.  Train with someone you get along with!

2) Having a training partner keeps me on track.  When training on my own, I have a tendency to take more rest time than needed. Training partners can keep you focused when you need to be.

3) I can help Chris get better at weightlifting.  I try to give him at least one golden nugget each session. ;).  Training partners help your coaching eye by watching.

My point here is simple.  If you can, make sure you train with a partner.  It makes the experience and your performance much better!