Back from the Dead!

Has it really almost been 2 months since my last post?!?!?  Well, needless to say, this past 2 months of training has been very challenging, yet rewarding.  It's been challenging because I've never trained with this large of volume and intensity.

After hard training and coaching, the last thing I want to do is write about my training daily to be honest. HA!

Well, I'm checking in and decided to post a couple videos from our last prep meet leading into Cal State Championships next month.  I finished with a 108kg snatch and a 121kg clean & jerk.  The snatch was a 3kg meet PR, and the c&j was a 2kg meet PR and 1kg all time PR!  Even with those PR's, however, I still left I should've made my final attempts in each lifts.  I'll definitely be able to improve on my total come next month!

I'm having troubles uploading the videos, but here's my best snatch, and here's my best clean & jerk.

The Ups and Downs of Training - Cal State Championships Training Progression: Week 2, Day 3

Box Jump
3 Sets of 5 Reps

Power Snatch from Blocks Above the Knee
1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
5 Sets of 2 Reps @ 70%

Power Clean from Blocks Above the Knee + Push Jerk
1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Back Squat
1 Set of 4 Reps @ 60%
1 Set of 6 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%

Clean Pull from Blocks Below the Knee
1 Set of 4 Reps @ 90%
1 Set of 4 Reps @ 100%
2 Sets of 3 Reps @ 105%

Hang Muscle Snatch (No Contact)
3 Sets of 3 Reps @ 50%

Behind the Neck Press from Squat
4 Sets of 4 Reps
30kg-40kg-40kg-40kg

Daily Volume: 100
Weekly Volume: 291

Accessory Work

Dips
4 Sets of 10 Reps

Abs
3 Sets of 25 Reps

Today was a down day.  Not because it was high volume and high intensity, but because I just felt off.  My pubic bone is still really sore, so snatches were just horrible.  I made them all, but they weren't fluid, and my pulls were completely different than normal because of my hesitancy to make contact with my hips.

Power cleans were the easiest part of the day.  I felt pretty spent by the time we got to squats.  After such a good squat day on Monday, today was just horrible.  Everything felt super heavy and I ended up having to dump my last rep at 85%. Worst day of squatting for a few weeks.

I also really need to spend some doing mobility post training session.  Recovery is going to be key.

Having crappy training days is part of the sport.  The key is not to let it affect you mentally.  How are you going to respond?  Are you going to snowball and compound one crappy training session with others? Are you going to stay focused and come back to kick the next training session in the nuts? Are you a winner, or a loser? How do you adapt to negativity?

These are questions that you need to figure out and answer yourself.

Feeling Tender - Cal State Championships: Week 2, Day 2

Box Jump
3 Sets of 5 Reps

Snatch Balance
1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
2 Sets of 2 Reps @ 70%

Snatch
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 3 Reps @ 80%

Clean + Front Squat + Jerk
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 1 Rep @ 85%

Front Squat
1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%

Snatch Deadlift from Deficit
1 Set of 5 Reps @ 80%
2 Sets of 4 Reps @ 80%
2 Sets of 4 Reps @ 90%

Daily Volume: 86
Weekly Volume: 191

Accessory Work

French Press w/ Dumbbell
4 Sets of 10 Reps

French Press w/ Barbell
4 Sets of 10 Reps

Tricep Extensions
4 Sets of 10 Reps

Tricep Kickbacks
4 Sets of 10 Reps

Abs
3 Sets of 20 Reps

Run
15'

My pelvic bone is feeling pretty tender, which is making snatching difficult.  I'm not finishing as hard and I'm tending to bend my arms too soon.  Hope this gets better sooner than later.

Cleans continue to feel solid and strong. That is all.

Not too Strenuous, Just Long - Cal State Championships Training Progression: Week 2, Day 1

Push Ups
3 Sets of 7 Reps

Depth Jump
4 Sets of 5 Reps

Power Snatch
1 Set of 5 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Power Clean + Push Jerk
1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Back Squat
1 Set of 4 Reps @ 60%
1 Set of 8 Reps @ 70%
1 Set of 6 Reps @ 80%
1 Set of 2 Reps @ 85%

Clean Pull from Blocks Above the Knee
1 Set of 5 Reps @ 70%
2 Sets of 4 Reps @ 80%
2 Sets of 4 Reps @ 90%

Hang Muscle Snatch
2 Sets of 3 Reps @ 50%

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

Daily Volume: 105
Weekly Volume: 105

Accessory Work

Back Extensions
3 Sets of 12 Reps

Press
4 Sets of 7 Reps

Abs
3 Sets of 25 Reps

Today wasn't particularly difficult, but it was LONG.  The best part of the day come from squats.  Went into today's training dreading the sets of 8 and 6, but, while they were challenging, they weren't really strenuous.

We were supposed to go to 60% on muscle snatch, but had to drop it down to 50% to do it properly.  Also, push press gave me some difficulty, I missed my last rep.  Anything over 85kg becomes a real battle for me.

Felt good as the day progressed.  Didn't feel sore, didn't feel stiff, didn't feel overly exhausted.  A real positive.

Training as a Group Brings So Much Energy - Cal State Championships Training Progression: Week 1, Day 5

Snatch

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 4 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 4 Reps @ 70%

Clean & Jerk

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 4 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 4 Reps @ 70%

Front Squat

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 2 Reps @ 80%

Daily Volume: 79

Weekly Volume: 495

This was the first time that I've trained more or less with the entire weightlifting team since starting my internship at SC.  The biggest thing I noticed right off the bat, especially once we started getting into our heavier working sets, was the energy.  I love it.  I missed it.  I'm glad I'm back.

Training by yourself sucks.  Training with a group around you, even if they're not doing the same thing as you, is good.  Training with a partner who is doing the same thing is better.  Training with a group of 4-8 people all doing the same thing is AWESOME!  It's awesome because it brings a great energy around your training, even if you feel like you're going through hell.  It motivates and pushes you to kick ass and out lift the others.  It keeps you on track.  It keeps you accountable.

This is timely because I read this article by Bob Takano earlier this week that discusses exactly what I experienced.  While Bob's article is weightlifting specific, the same can be said about any training environment: sport specific practice, sports teams in the weight room, crossfit, running, etc.

I'm really looking forward to training with the team much more consistently!

Positions Matter - Cal State Championships Training Progression: Week 1, Day 4

Power Snatch from Blocks Above the Knee
1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
4 Sets of 3 Reps @ 70%

Power Clean from Blocks Above the Knee + Jerk
1 Set of 4 Reps @ 60%
1 Set of 3 Reps @ 60%
2 Sets of 3 Reps @ 70%

Back Squat
1 Set of 5 Reps @ 50%
2 Sets of 4 Reps @ 60%
2 Sets of 3 Reps @ 70%
1 Set of 2 Reps @ 80%

Clean Pull from Blocks Above the Knee
3 Sets of 4 Reps @ 90%

Daily Volume: 78
Weekly Volume: 416

Accessory Work

Seated Press
3 Sets of 15 Reps

Press
3 Sets of 15 Reps

Back Extensions
3 Sets of 12 Reps

Abs
3 Sets of 25 Reps

Today was about getting the proper positions down with the block work.  The purpose of block work is to isolate a specific position with the lift in order to perfect it.

With the position at the mid thigh, there should be some flexion of the ankle joint, with the knees positioned under the bar.  The bar should not be touching the thighs, but it should be close.  Shoulders should be directly over the bar at this point.  This allows for the most vertical torso position, but more importantly, it allows for optimal use of the legs to produce force into the ground and propel the bar vertically.

During my first working sets of the power snatch at 70%, I found myself out of position with my knees too far back and shoulder too far in front of the bar.  As a result, I was relying on my back and not my legs, which led me to miss 2 snatches that should have been easy makes.  When I made the proper adjustment, the lifts and the weight were significantly easier and smoother.

Positions matter. Simple as that.

Just Another Day - Cal State Championships: Week 1, Day 3

Hang Power Snatch
1 Set of 5 Reps @ 50%
1 Set of 3 Reps @ 60%
4 Sets of 4 Reps @ 70%

Jerk
1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
4 Sets of 3 Reps @ 70%

Back Squat
1 Set of 5 Reps @ 60%
2 Sets of 4 Reps @ 70%
2 Sets of 3 Reps @ 80%
1 Set of 2 Reps @ 85%

Clean Pull
1 Set of 5 Reps @ 90%
2 Sets of 4 Reps @ 100%
1 Set of 3 Reps @ 105%

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

Daily Volume: 93
Weekly Volume: 338

Just another day.  Another day, another dollar.  Not much to talk about here.  HAHA!