Saturday - First Workout in a While

Pretty light today.

Back Squat:

-52 x 5

-92 x 5

-112 x 3

Hang Sn:

-52 x 3,2

-60 x 2,2

Sn:

-69 x 2

-75 x 1,1,1

Sn DL:

-80 x 4

-112 x 3,3,3

Chins:

-BW x 8,8,8

Dips:

-BW x 6,5,5

Finally a workout!

Finals was a bitch! Almost done. Yeah, I'm lazy as hell.

BSquat:

-135 x 5,5

-185 x 5

-225 x 4

-255 x 3

-315 x 3

-335 x 1

-355 x 1 (92%)

DL:

-135 x 5

-225 x 5

-315 x 5

-365 x 3

-405 x 2,2

Chins:

-BW x 8,8

Quick workout. Good to get back to lifting.

Plan for Winter Break

I haven't had much time this week to think about what I need to do for the winter. I only have about 6 weeks total of lifting time, maybe a bit more.

I haven't lifted since last Saturday. Hopefully this Tuesday I will lift some.

Here is my plan for the winter. Allows me to do martial arts and not worry about too much.

Basic Plan Outline:

Snatch or variation

Snatch exercise – pull/DL and/or press/balance

Squat – front or back

Chins, situps, dips optional

Clean or clean&jerk or variation

Clean pull/DL and/or press

Squat – front or back

Chins, situps, dips optional

Snatch or variation

Clean or clean&jerk or variation

Press/balance or pull/DL

Squat – front or back

Chins, situps, dips optional

Notes for winter:

*~6 weeks

*possible intensity/volume (based off Mario’s Olympic Program):

70 – high

80 – mid

75 – mid-high

95 – low

100 – low

70 – low

Saturday - Squat, Clean and Jerk, Sn DL, Chins, Farmers Walks

Squat:

-60 x 3

-85 x 3

-100 x 3

-125 x 3

-135 x 2

-143 x 1,1,1

Clean and Jerk:

-60 x 3

-80 x 3

-90 x 1

-100 x 1

Snatch Grip DL:

-125 x 5,5,5

Chins:

-BW x 5,5,5

Farmer's Walk:

-160 total to the fence, stop, then back up

Wednesday - Tiring Workout

I'm not going to be able to do the Idaho program in the timeframe I have until the meet in February, so I'm going to have to modify something or go with something else. I like the way it changes workload by varying intensity and volume, but I don't think that I can keep up with the number of exercises and the overall volume when I take into account all the martial arts training I do that seriously impedes my recovery. A more minimal program, I think, will be better for me.

Front Squat:

-60 x 3

-85 x 2

-100 x 2

-125 x 1

-135 x 1

-143 x miss (stuck in bottom, realized how exhausted I am from lack of sleep)

Hang Clean (high hang):

-70 x 3

-90 x 3,3,3

Jerk:

-70 x 2,2,2

RDL:

-100 x 5,5,5

Chins:

-BW x 35 total

Monday - First day with the Idaho Class III Program

I'm starting a new program today, but it is supposed to be a 12 week program. 4 weeks prep, then 4 weeks strength, then 4 weeks peak. I only have like 8-9 weeks till the competition, so I think I'll cut out a week or two in the strength and peaking cycles to make it fit. I'll have to figure something out.

Hang Snatch:

-67.5 x 3,3,3

Sn Pull:

-77.5 x 5,5,5,

Back Squat:

-125 x 5,5,5

Press:

-52.5 x 5,5,5

RDL:

-90 x 5,5,5

Chins:

-BW x 5,6,6,6,6,6,4,2

PR List

Snatch: 85 (1/13/11), 90 (2/25/11), 93 (4/15/11), 95 (7/15/11), 97.5 (11/28/11)

Clean and Jerk: 120 (3/4/11), 123 (4/15/11), 125 (6/8/11), 127.5 (6/13/11), 130 (2/12/12)

Clean: 122 (3/4/11), 128 (3/12/11), 135(5/6/11), 139 (5/24/12)

Jerk: 130 (7/17/11)

Front Squat: 136 (2/16/11), 147 (5/4/11), 152 (11/28/11), 154.5 (4/5/12), 156 (4/9/12), 159 (4/11/11), 161 (11/12), 165 (11/12/12)

Press: 75 (2/5/11)

Back Squat: 148 (2/18/11), 168 (5/6/11), 175 (11/19/11), 183 (5/30/12), 189 (10/1/12)

Bench Press: 113 (12/13/10)

Deadlift: 184 (2/5/11), 197 (2/26/11), 205 (5/13/11)

Competition Totals: 80/115/195 (3/11/11), 88/125/213 (7/11/11), 90/126/216 (9/11/11), 85/130/215 (2/12/12)

Saturday - Still Deloading

Snatch:

-up to 70 x 1,1,1

Clean and Jerk:

-1 x 80, 90

Clean:

-100 x 1

-110 x 1

Clean Pull:

-90 x 2x3

Squat:

-1 x 80, 100, 110, 120, 130,130,130

Chins:

-BW x 13,7,5,5

Farmers Walk:

-160 lbs total to truck down the hill, then back up. This sucked.

Wednesday 11/30 - Snatch Balance, Other messing around

Deload day/week-ish.

Snatch Balance:

-40 x 3,2

-50x 2

-1 x 60, 65, 70, 77.5, 85

Sn PP:

-1 x 90, 95, 100

Clean and Jerk:

-60 x 2 (pause at knee)

-80 x 2 (pause)

-90 x 1,1,1 (no pause)

DL:

-80 x 3

-120 x 2

-150 x 2

-170 x 1

-185 x 1

-195 x miss, miss

Chins:

-BW x 6,5,5,5,5,5

Situps:

-25 lbs x 10 x 3

Book Review: Encyclopedia of Taekwon-Do

Author: Choi Hong Hi

Volume Contents:

1. History of Taekwondo, Tenets, and General Information

2. Stances, Attacking and Defending Tools, Training

3. Hand Techniques

4. Foot Techniques

5. Sparring and Self Defense

6. Class Exercises

7. Leading a Class

8-15. Patterns Saju Jirugi - Tong Il

Review:

Overall, this encyclopedia is well written, well translated into English, and has few errors. The volumes have thousands of images and explanations to serve as the best explanation possible for understanding taekwondo and its techniques. I feel it is easier to review the 15 volume encyclopedia in several sections: history, techniques, training and teaching, and forms.

History:

Volume one begins with a lengthy introduction of taekwondo and its philosophy. There is a relatively lengthy historical perspective on the roots of Korean traditional martial arts, culminating in taek'kyon and subak gi. Choi does address the idea of the origination of martial arts in China and then Japan, and does attribute much of the taekwondo he teaches to his training in Japan during the occupation of Korea. Choi is explicit in stating that "although Karate and Taek Kyon were used as references in the course of [his] study, the fundamental theories and principles of Taekwon-Do are totally different from those of any other martial art in the world". This statement does conflict with the similarities of Shotokan karate to early taekwondo, and one should take the meaning as 'it was important that Korea made karate in its own way, as a symbol of nationalism and freedom from Japanese culture and traditions'.

Choi then speaks at length on the importance of morality, respect, and other positive values and the importance of those values in taekwondo training and mastery. There is a section on taekwondo and its positive effects on physical fitness. Information is given on the system of rank, taekwondo training secrets, some basic methods of instruction, competition, and a very brief overview of the materials found in the next fourteen volumes.

Stances, Tools, Training:

Volume two explains the theory of power in taekwondo, then focuses on attacking and blocking tools of the hands and feet, with images of each one. There is a section on vital spots on the body, and the different attacking tools that one can use on different parts of the body. There is a lengthy section on stances with images, detailing every possible stance in the martial art. The last section discusses methods of training, some training equipment (like the official uniform) as well as some general exercises and calisthenics for training.

Volume three and four show all the different methods of attacking with the hands, feet, and different body parts. There are hundreds of pictures of the uses of the attacking tools shown in volume two.

Volume five then discusses the different methods of sparring for taekwondo, the benefits and downsides of each type, and a large amount of self-defense techniques. It is interesting to note that Choi included self-defense from seated positions, prone, and many others. In addition, the last mention is defense against an attacker with a gun, at which Choi advises the defender that they have basically already lost, unless they are really close, really quick, really lucky, or have their own gun. Also of note: the only section that has pictures of any taekwondo stylist not in uniform is here, where he apparently showed up with a black track suit for the photos.

Class Exercises and Leading a Class:

Volumes six and seven

Book Review: Taekwondo Kyorugi - Olympic Style Sparring

Author: Sang H. Kim

Review coming soon...

Monday after Thanksgiving - Snatch PR, Front Squat PR

Great day today.

Snatch:

-40 x 2

-50 x 2

-60 x 2

-70 x 1,1

-80 x 1

-87.5 x m,1

-92.5 x m,1

-97.5 x m,1 (PR)

-100 x m,m (first was a good miss, second didn't pass hips)

Front Squat:

-60 x 2,2

-100 x 3

-125 x 2

-143 x 1

-152 x 1 (PR)

Prior best snatch was 95, best front squat was 325.

Wednesday - Mid Level Strength Stuff

Traps sore as hell, probably from max cleaning after not cleaning for forever.

Squat:

-50 x 5

-90 x 5,3

-110 x 2

-135 x 1

DL:

-110 x 5

-135 x 3,3,3

Chins:

-BW x 5,5,5,5

Dips:

-BW x 5, 5, 5

Tried a 50 kg snatch, it hurt left wrist and I don't have any tape with me. No snatches today. Quick workout, only about 1 hour.

Monday - Clean 133, Clean and Jerks

Clean and Jerk max test. For some reason, thought my prior best clean was 132, not 135. Didn't take a PR attempt because of this, but I best I could have gotten it.

Clean and Jerk:

-60 x 2

-80 x 2

-95 x 1

-100 x 1

-110 x 1

-120 x 1

-125 x 1

Clean, missed jerk:

-130 x 1

-133 x 1 (Best recent clean)

Sn PP:

-50 x 5

-60 x 3,3

Rows:

-80 lbs x 8,8,8

DL:

-100 x 6 x 5

Saturday - Squat PR 175 kg (385)

Squat PR after Smolov Jr. Attempted 10 lbs more but couldn't get it, gonna try again Monday.

Squat:

-60

-100

-130

-140

-155

-165

-175

-179 miss

Prior best 168 kg.

Chins:

-BW x 5

-20 x 5,4,3

Wednesday: Squat Deload and Light Oly lifts

Going to test the squat on Saturday, today I went light in the squat for low volume and did some light oly lifts.

Squat:

-110 x 2,2,2

Snatch:

-40 x 3

-50 x 3

-60 x 2,2

Clean and Jerk:

-60 x 2

-80 x 2

-90 x 1

-100 x 1

Sn P Press:

-50 x 5,5

-60 x 3

Chins:

-BW x 5,5

Notes:

-it was great to finally get a full workout in because I didn't squat for over an hour!

Monday: End of Smolov Jr: Squats and Deadlifts

Finally done! I took more breaks than I would have liked, but I didn't have any choice in the matter. I got sick, I got hurt, and I had events I had to attend. Still, I feel like the program was good. I will test this week.

Squat:

-140 x 10 x 3

Deadlift:

-142 x 2,2

Chins:

-BW x 5

Wednesday - Smolov Jr 8x4

Couldn't lift Monday but I wasn't feeling very well today. Only squats. I hope all these breaks from the program don't wreck it.

Squat:

-131 (290) x 8 x 4

Saturday - Smolov Final 7x5

This week's 7x5 wasn't too bad, but I didn't do any more lifting afterwards because my left side has been hurting. I think I bruised a rib or something. I did the squats though. Almost done with this program. I'm interested to see if I will get as much stronger as I did when I did the program in only 3 weeks instead of 4+.

Squat:

-up to 123 x 7 x 5 (270 lbs)

martial arts practice afterward

List of Abbreviations

DL - deadlift

FS, FSQ, Fsquat - front squat

BS, BSQ, BSquat, Squat - high-bar back squat

Cln, PCln, C+J - clean, powerclean, clean and jerk

Sn - snatch

SnDL - snatch grip deadlift

SnPP, Sn P Press - snatch grip push press

RDL - Romanian deadlift

Bpress, BP - bench press

P. Press, PP, Ppress - push press

BTN - behind the neck

BTK - below the knee

ATG - ass-to-grass (full squat)

BB - barbell

DB - dumbbell

To be continued if necessary

Wednesday - Tiring Squat 6x6, Week 3

On the final 'week' of the program, the 6x6 as usual sucked. It didn't help that not only does my lower right back hurt (though its getting better, maybe), but my left floating ribs hurt. I probably did something yesterday at Black Belt Club. Oh well, I can rest until Saturday, its an ERC workout because Crossfit Silver Spring is closed this weekend.

Squat:

-60 x 5

-90 x 5

-115 x 6 x 6

Sn P Press:

-60 x 2,2

Barbell Row:

-40 x 5

-60 x 5,5

Note:

-left side hurt, I was sore, and I was really tired. Cut the workout VERY short for more recovery for next time.

Book Review: Olympic Weightlifting: A Complete Guide for Athletes and Coaches, Second Edition

Buy it here!
Olympic Weightlifting: A Complete Guide for Athletes & Coaches

Author: Greg Everett

Summary:

-Introduction to the sport

-Basic explanation of the lifts, equipment, and general sports information (warming up, breathing, etc)

-Detail into the snatch, different progressions for learning the full lift

-Detail into the clean and progressions

-Detail into the jerk

-Correcting errors

-Programming

-Supplemental exercises, nutrition, flexibility, and competition

Review:

The book has a wealth of information that is really useful for the beginner and intermediate lifter. The introduction to the sport is useful for beginners that don't know much about what they are doing.

Where this book really stands out, in my opinion, is the detailed descriptions of the snatch, clean, and jerk, and the section on programming. It can be incredibly difficult to properly learn the lifts without a coach, and this certainly is not a substitute for an olympic lifing coach. However, for the times when a coach isn't there to answer questions, the sections explaining the lifts and the progression drill for them is well-written, easy to understand, and has good information.

The section on programming is useful for anyone who trains without a full-time coach to make programs for them. Many easy to find programs exist for powerlifting, bodybuilding, and general sports strength work, but olympic lifting isn't a mainstream sport. The information in this chapter was most useful to me, by far, since I make my own programs. Though it doesn't try to show how to program for an elite athlete, this is fine, because by then the athlete should understand what they are doing, and not need a book to tell them.

The sections on nutrition, competition, and the other resources are informative, but I would buy a book specifically on nutrition if that was what I was most interested. Nonetheless, the information is useful.

I am happy with this purchase and the utility I gained from this book.

Overall Score: 5/5

Book Review: Yuen Kay-San Wing Chun Kuen: History and Foundation

Author: Rene Ritchie

Summary:

-Some preface by wing chun masters

-Several legends on the founding of wing chun

-History of wing chun in recent centuries

-Basic wing chun concepts and fundamentals

-Forms

-General information on training

-Brief mention of more advanced skills and training

-Glossary of terms

Review:

With a martial art like Wing Chun, it is be difficult to map its origins, since it spans back pretty far in history. The book gives a few different legends on the founders of Wing Chun, though there aren't any sources on the information. Getting into the "History" section, some real people are named, who probably existed; once again, no sources, no interviews, no gleaning of ancient texts, just word of mouth. While it might be the only source of information, I know I have read martial arts books in the past where the author clearly spouts information that is false (taekwondo's origins in taek'kyon, for example). I don't want to mistrust the information given here, but its hard to fully believe it if I don't know who said it.

Getting into the "Fundamentals" section, the book gives some explanation of the methods of attacking, defending, and the like, but not really much on why they do this. Afterward, the book continues to the next section on the opening form and the 12 forms. Though interesting to view, I wish it spent less time on this and more on explanations on the fundamentals, on why this is a better method than other martial arts. Even if there is no comparison, a justification would be good to have. If I wanted to learn Wing Chun, I would get an instructor, or at least buy an instructional manual. I wouldn't buy a history book.

The training section was brief and I had been hoping for more. Methods of training, conditioning, some more information on the unique wooden dummy training - justifications for using one - would be really interesting to read but it just isn't there.

I feel like this book had the potential to be really interesting based on its table of contents, but it spent too much time on instruction, which should really fall to a master of the art, and not enough effort was put into the history, fundamentals, methods, and basis of training Wing Chun. Hopefully the next book will be more useful for me. I'll have to wait and see.

Overall Score: 3/5

Monday - Smolov Jr Week 2 10x3, other oly stuff

Squat:

-60 x 5

-100 x 3

-115 x 3

-135 x 10 x 3

Block Snatch:

-50 x 2

-60 x 2

-65 x 2

Planks:

-up to about 100kg for 15 seconds

Chins:

-BW x 5,5

Notes:

-back/side (right) hurt on some of the squats and with the snatches, mostly on the pull

Smolov Jr

Squat:

-128 x 8 x 4

Snatch:

-40 x 2

-50 x 1

-55 x 1

-60 x 1

-65 x 1

-70 x miss (very tired)

Chins:

-BW x 5,5

Planks:

-up to 210 for 10 seconds a few times, just screwing around

Wednesday - Smolov Jr Only

I was going to do other lifts but I was dead after the squats, so I stretched and called it a day. Guess I could have gone to the ERC and saved a drive. Oh well.

Squat:

-60 x 5

-90 x 5

-120 x 7 x 5

Monday - Smolov Jr Week 2 Start

Two days after a grueling 8 mile hike in the wilderness, and one day after sparring and martial arts practice, I lifted. It sucked.

Squat:

-115 x 6 x 6

Snatch:

-40 x 3

-55 x 2

-70 x 1,2,2

Sn P Press:

-60 x 3

-65 x 3,3,3

Situps;

-25 lbs x 10

-45 lbs x 10

-25 kg x 5

Chins:

-BW x 5,5,5

Training Library

I have a lot of books, both physical and online copies, on training, weightlifting, plyometric training, and martial arts. I've read most of these, though some I have yet to read (mostly online stuff). I would like to review the books that I own as a kind of contents list of my personal library.

I have tons of books on taekwondo, some on different styles of gung fu, karate, weapons training, weight training, olympic weightlifting, plyometrics, powerlifting, and more. It would be really great to have a description of every one. Most are at home right now though so I can't review all of them.

Wednesday - Smolov Jr Tough day #1

10x3 day today, luckily its the first week and I based the program off 90% max, not 100%. Otherwise 128 would be 143.

Squat:

-60 x 4

-90 x 3

-110 x 3

-128 x 10 x 3

Snatch from blocks (right above knee):

-50 x 3,2

-60 x 2

-70 x 5 x 2

Clean from blocks:

-70 x 2

-80 x 2

-90 x 2

-95 x 4 x 2

Chins:

-BW x 5

Monday - Smolov Jr Day 3

Squat:

-8x4x121 kg

Not bad. Took about 35 min total

Hang Clean:

-60 x 2

-80 x 2

-90 x 2

-95 x 2,2,2

Press:

-50 x 3,3,3 (wrist hurting, didn't want to go to heavy)

Chins:

-BW x 8,8,8,8

Easy.

Situps:

-25 lbs x 10,10,10

Smolov Jr Day 2: Squat and Push Press

ERC lifting today, so no Oly lifts. Its okay though, I need to focus on squatting so a few missed Oly days are okay.

Squat:

-7x5x113 (250)

Push Press:

-5x3x74 (165)

Chins:

-BW x 7,8,5,6

These are getting easier and easier to do.

Wednesday - Smolov Jr Day 1

Got my belt in the mail yesterday so decided to start a high volume squat program. Today sure felt like a high volume day.

Squat:

-60 x 6

-106 x 6,6,6,6,6,6

Snatch:

-50 x 2

-60 x 2

-70 x 2

-80 - 5 sets of 2, several misses. Last two sets were all successful though. Right wrist hurting but I left it untaped. Taped it later for the Sn Ppress though.

Clean:

-80 x 2

-100 x 2

-110 x 1m, m

-100 x 2

This was supposed to be 5x2 at 109 but it was too heavy or I was too tired. Cut it back for today but thats okay because some of the volume stuff is guesswork. Gotta build up work capacity.

Snatch Push Press:

-60 x 3

-73 x 3,3,3,3,3

This was pretty good.

Notes:

-squats were at low weight but my work capacity is terrible right now. I need this.

Strength Program

This is just Smolov Jr broken into 4 weeks with some Oly lifts attached.

Olympic Program – Strength Focus

10/5/2011

Starting Max Lifts (KG):

Snatch 95 Clean and Jerk 128 Back Squat 168 Press 75

All Days: Weighted Situps

Bodyweight/Weighted Chins, Box Jumps, switch it around

Foam Rolling

Squats must be done as written. Other lifts may be modified for time and energy constraints, or on the opposite end if I feel I can go heavier without compromising the next squatting workout.

Squat percentage based off 90% because I haven’t done a heavy squatting program in a LONG time.

Week 1

Day 1

Squat 6x6x70%

Snatch 5x2x85%

Clean 5x2x85%

Sn. Push Press 5x3x75-80%

Day 2

Squat 7x5x75%

Hang Snatch 5x2x75-80%

Clean and Jerk 5x2x85%

Push Press 5x3x85%+10KG

Day 3

Squat 8x4x80%

Snatch 5x2x85%

Hang Clean 5x2x75-80%

Press 5x3x85%

Week 2

Day 4

Squat 10x3x85%

Snatch Off Blocks 5x2x75-80%

Clean Off Blocks 5x2x75-80%

Sn. Balance 5x3x85%

Day 5

Squat 6x6x70%+7KG

Snatch 3x2x75%

Clean 3x2x75%

Sn. Push Press 3x3x65-70%

Day 6

Squat 7x5x75%+7KG

Hang Snatch 3x2x65-70%

Clean and Jerk 3x2x75%

Push Press 5x3x75%+10KG

Week 3

Day 7

Squat 8x4x80%+7KG

Snatch 3x2x75%

Hang Clean 3x2x65-70%

Press 3x3x75%

Day 8

Squat 10x3x85%+7KG

Snatch Off Blocks 3x2x65-70%

Clean Off Blocks 3x2x65-70%

Sn. Balance 3x3x75%

Day 9

Squat 6x6x70%+10KG

Snatch 2x2x70%

Clean 2x2x70%

Sn. Push Press 2x3x70%

Week 4

Day 10

Squat 7x5x75%+10KG

Hang Snatch 2x2x65%

Clean and Jerk 2x2x70%

Push Press 2x3x70%+10KG

Day 11

Squat 8x4x80%+10KG

Snatch 2x2x70%

Hang Clean 2x2x65%

Press 2x3x70%

Day 12

Squat 10x3x85%+10KG
Snatch Off Blocks 2x2x65%

Clean Off Blocks 2x2x65%

Sn. Balance 2x3x70%

Week 5 (De-load and Squat Test)

Day 13

Squat 2x3x70%

Snatch 3x2x75%

Clean and Jerk 3x2x75%

Sn. Push Press

Day 14

Squat 2x2x60%

Hang Snatch 3x2x65-70%

Hang Clean 3x2x65-70%

Day 15

Squat Max Attempt

Snatch Balance 3x2x75%

Week 6 (Classic Lift Test)

Day 16

Squat 2x3x70%

Snatch 3x1x75%

Clean and Jerk 3x1x75%

Day 17

Snatch Max Attempt

Hang Clean 3x2x75%

Squat 3x2x75%

Day 18

Clean and Jerk Max Attempt

Snatch 3x1x80%

Squat 3x3x75%

Ending Max Lifts:

Snatch Clean and Jerk Back Squat Press

Terrible Workout

I'm not counting todays workout.

Tried to snatch to max, didn't get past 85.
Tried to clean and jerk to at least 90%. Stopped at 110 kg when I couldn't get the jerk.
Tried to deadlift heavy, made it to 405 lbs but missed 425.
Did some chins.

I blame black belt.

Actually, I blame not gaining any strength since summer, but being injured and not able to do a strength cycle. I didn't gain anything from this last cycle, except injury recovery (which is important, but isn't a measure of success unfortunately).

I will start my Smolov Jr squat program either when I get my belt.

Saturday - Snatch Test, Back Squat 143

Was supposed to attempt a PR in the snatch today, but I couldn't even get 90 after several tries. I was feeling pretty slow in the lift, and wasn't finishing the pull and flipping my wrists back. I am really looking forward to gaining some strength in the next program cycle, because I haven't for a while because of injuries and stuff.

Snatch:
-40 x 2-3
-50 x 2
-60 x 1,1
-70 x 1
-80 x 1
-85 x 1
-90 x miss, miss, miss, miss (all in front) - No PRs

Back Squat:
-60 x 3
-100 x 3
-143 x 1
I was feeling really tired so I stopped squatting.

Situps:
-11 kg x 10,10,10

Chins:
-BW x 5,5,5,5,5

Wednesday - Clean and Jerk 120

Clean and Jerk:
-40 x 3
-60 x 2
-80 x 2
-100 x 1
-110 x 1
-115 x pressout
-120 x clean, clean and jerk

Snatch Push Press:
-60 x 5,5,5

Back Squat:
-70 x 3
-100 x 3
-120 x 2
-140 x 1
-150 x miss

Monday - Hang Snatch 60, Power Clean and Jerk 80, Press 65, Front Squat 130

Light day between testing workouts.



Hang Snatch:
-40 x 2,2
-50 x 2,2
-60 x 2,2,2

Power Clean and Jerk:
-80 x 2,2,2

Press:
-40 x 3
-50 x 3
-60 x 2
-65 x 1
-70 x 0,0

Front Squat:
-up to 130 x 2

Chins:
-BW x 5
-50 lbs x 5,3
-BW x 5

Saturday - Snatch 85, 90 miss, Back Squat 157.5

Was supposed to snatch 85, then 90, then 85, but I couldn't hit the 90 snatch with many tries. Was very close but didn't finish the pull. Instead of stopping at 151 in the back squat I went for a max. I missed 163, but got 157 easily.



Snatch:
-40 x 2,2
-50 x 2
-60 x 2
-70 x 2
-85 x 1
-90 x m,m,m,m

Power Clean:
-up to 80 x 2,2,2
To be honest, I don't think I'm getting anything out of power cleans. They are too light to make it hard, and I just end up stopping the pull early anyway.

Back Squat:
-70 x 5
-110 x 3
-130 x 2
-140 x 1
-150 x 1
-157.5 x 1
-162.5 x miss

Wednesday - SPH before the heavy weeks

Had to lift at SPH today, but I was supposed to go 90% in the snatch. I didn't want to do that at school, so I ad-libbed a workout. I will start week 4 on Saturday.

Back Squat:
-up to 143 x 1
I remembered how much I really enjoy squatting first in a workout. Much better than starting with snatches. After this program I will try to re-incorporate that. Three weeks left, then a good strength focused program.

Clean:
-up to 90 x 2,2,2

Snatch Push Press:
-60 x 4,3,3

Chins:
-up to 40 kg x 1, attempted 50 kg

Dumbbell Press:
-85 lbs test max, for fun

Not the most focused workout, but it was fun. I did hurt my right hand with the last presses though, which sucks. It should be fine tomorrow but the back of my hand hurts when I bend it forward or put too much weight on it backward. I hope its good enough for snatching on Saturday. It better be.

Monday - Snatch 71, Clean 90, Push Press 70

Back is feeling much better, but I still used the belt in the squats. Waiting for mine to get here!

Snatch:
-up to 71 x 2,2,2

Clean:
-up to 90 x 2,2,2

Push Press:
-up to 70 x 5,5,5

Back Squat:
-143 x 2,2,2

Wednesday - Hang Snatch 68, Clean and Jerk 96

Feeling better than last time for sure, but I am still recovering from being sick. The workout should have been easier. I didn't front squat because I was feeling it in my lower back. Gonna wait till I have my belt. Where the hell is it!?



Hang Snatch:
-40 x 2,2,2,2
-50 x 2
-60 x 2
-68 x 2,2,2

Clean and Jerk:
-60 x 2
-70 x 2
-85 x 2
-96 x 2,2,2

Snatch Push Press:
-45 x 5
-67 x 5,5,5

No front squats.

Chins:
-BW x 5
-22 x 5,5,5

Monday - Snatch 71, Power Clean 90, Press 62, Back Squat 143

Woke up with a terrible stuffed up nose. Moved stuff around yesterday and all the dust collected inside my lungs, it appears. Or I might be sick but I refuse to believe that. I am sure I will be better tomorrow.

That said, the workout wasn't bad. My back is feeling a lot better. I used the belt on the cleans, presses, and squats, and it helped.



Snatch:
-up to 71 x 2,2,2

Power Clean:
-90 x 2,2,2

Press:
-62 x 2,2,2

Back Squat:
-up to 143 x 2,2,2

Did core stuff at BBC Sunday, and I didn't do chins because I wasn't feeling great.

Saturday - Snatch 76, Clean 102, Push Press 81, Back Squat 135

Since I didn't lift on Wednesday to help my back, I wasn't sure how I would fair. The snatches weren't great, I was rounding my back on the pull. I need a bit more time with those. The cleans were good though. Push Presses at 81 were a bit too heavy for sets of 5, but 3s worked. Lastly, squats were great, partly because I went light, but I tested out Josh's belt. It was amazing. I am excited for mine to come in the mail soon. Felt really strong with it.

Snatch:
-up to 76 x 1,1,1

Snatch Pull:
-76 x 5

Clean:
-102 x 2,2,2

Push Press:
-76 x 3
-81 x 3,3,3

Back Squat:
-135 x 3,1
Didn't want too much volume because I'm trying to ease back into it.

Chins:
-18 kg x 5,5,5

One great thing about Black Belt Club conditioning starting back up is I never have to do ab exercises in the gym again!

Day Off, what's this?

I don't normally miss workouts, but my back has been hurting and I think taking a day off will be good for me. Didn't want my loyal workout log to think I missed a workout for no reason.

Monday - Hang Snatch 68, Clean and Jerk 100, Front Squat 110

My back has been hurting me recently, especially my side. I decided to buy a belt to squat with, I will see if it helps at all. It should be here in a few days.

Hang Snatch:
-worked up to 68 x 2,2,2
I have to make sure I bend my elbows and try to brush the chest with the bar. Maybe doing some high pulls followed by snatches might help. That and finishing the pull are my main issues with the snatch.

Clean and Jerk:
-work up to 100 x 1,1,1,1,1,1
This was supposed to be 3x2 but I preferred the 6x1 and it helped me to keep my back tight since I was worried about hurting my side. The catch wasn't too bad but the recovery did hurt a bit in a couple. It actually hurt more when I let the weight go at the end than anything else, like when the pressure was gone.

Snatch Push Press:
-up to 67 x 5,5,5

Front Squat:
-up to 110 x 2 2
I was supposed to go to 126 but it was hurting on the second rep in the squat, probably because I was losing tightness. Either way I felt going light was better than nothing, but going heavy wasn't a good idea.

Ring Chins:
-BW x 5,5,5,5

Saturday - Snatch Doubles, Power Cleans, Press

Not the best workout. My back was pretty sore and I didn't get enough sleep. Dropping down to 3x per week instead of 4 will be good for me.

Snatch:
-work up to 76 x 2,2,1
I couldn't hammer down the starting position and it killed me. I kept looping the bar. Got the lifts though at least. Wasn't finishing the pull. Cut it short because of that, didn't want to hammer in bad technique.

Power Clean:
-work up to 90 x 2,2,2
Not bad.

Press:
-work up to 62 x 3,3,3
This wasn't nearly as difficult as it was last time. I switched up my starting position, hand width, and also did more warmup sets. The extra warmups really helped a lot. I was worried I wouldn't have enough energy but it wasn't the case.

Back Squat:
-up to 100 kg
I was supposed to go 3x2 at 134 but I felt a weird, painful thing in my right side during the recovery phase of the squat, and decided not to go higher.

Friday - Snatch Triples, Cleans, Push Press

This workout would have been much better if I had not eaten 2 lbs of roast pork beforehand. Not the best idea. Now that I have my schedule figured out, it looks like I'll be lifting MWS for the most part. 3x per week is enough with martial arts too.

Snatch:
-work up to 68 x 3,3,3
These felt really fast in the drop under.

Power Clean:
-work up to 90 x 3,3,3
These were supposed to be full clean but my legs weren't feeling it. Nor was my stomach.

Push Press:
-work up to 79 x 5,5,5
Not bad, a bit heavy but I got it.

I decided not to squat because of all the food I ate, I was feeling pretty sick.

I'm not eating enough

I realized that I need to track my food again, because I'm not recovering, and it doesn't feel like I'm eating enough. Sure, when I eat, I get full, but I don't do it enough. I tracked what I ate today and it was less than 2000 calories. That has to stop. I came up with a plan on what I need to eat if I am to eat at least 3000, if not more.

I'm not going to be able to follow this perfectly of course, but I will do my best to follow it. I need the food to recover. No wonder I'm losing weight.

Figured out what I need to eat. If I do this, I will eat enough. Rough estimates of course.

Breakfast:

3-4 eggs, ~1/3 meat of some kind, some bread or starch (2 slice equivalent), some fruit

Cals: ~800

Lunch:

2/3 to 1 lb meat of some kind, some rice or potatoes or starch of some kind (400-500 cals worth, like 2 cups of rice), vegetables

Cals:~1000

Dinner:

same as dinner but don't eat the same thing, thats boring. But use those stats

Cals: ~1000

Late Dinner:

same as dinner and lunch but cut back a bit on all the values, so like 1/2 to 2/3 meat, maybe 1 cup rice equivalent starch, vegetables are still cool, fruit too

Cals: ~800

Total, if I do it right: ~3600 cals

Wednesday - Tiring Olympic Workout

Tiring workout, lowering the weights in the SPH for the lifts. Plus it was really hot and humid.

Hang Snatch:
-work up to 64 x 3,3,3

These felt really good. I was looping the bar a bit on the first sets, but I really hammered it down for the last few work sets. Troy told me to think about "brushing my chest with the bar" and it helped get me to bend my arms and keep the bar close. The drop under was REALLY fast and it felt awesome.

Clean and Jerk:
-work up to 90 x 2,2,2

This was supposed to be 3x3 but with lowering the weights, it was too much to do. In addition, I had to sneak the chalk so it was difficult to hold for three reps, and lowering, etc. 3x2 isn't bad. The clean and jerks felt strong at least.

Snatch Push Press:
-work up to 64 x 5,5,5

This felt really good. I really like this lift. Doing it in the rack might be better next time though.

Front Squat:
-work up to 118 x 3,3,3

This should have been really easy, but it was kind of hard. Not grinding or anything, but not easy like the weight should be. I was pretty tired from the other lifts. I need to get back into squatting more volume and intensity, I've been out of it. The volume at least.

Chins:
-16 x 5,5
Back Extensions:
-14 x 10,10,10

First Day of New Program

Lifted at Crossfit Silver Spring today, Josh was really nice and is allowing us to lift there in light of our troubles lifting at school. Its not far and its a nice facility.

Besides that, the workout itself was pretty bad. I was tired and couldn't get all the lifts I wanted. The presses are probably too heavy but I think when I do them for a few weeks I will get back into it. The snatches were just bad, and the squats were heavy and I wasn't able to even do 3x3 with 134. I decided to cut the volume and intensity a bit on the way into this program.

Snatch:
-work up to 67 x 3,3,3

Power Clean:
-work up to 83 x 3,3,3

Press:
-work up to 60 x 2
-drop back to 53 x 3,3

Back Squat:
-work up to 134 x 2,1 (instead of 3x3)

Chins:
-work up to 12 x 5,5,5

Situps:
-work up to 12 x 10,10,10

Despite the poor lifting, I am really excited about being able to lift in a real gym.

Light workout, low volume. I really understand why going heavy in the deadlift screws everything else. Kind of sucks. Smolov I will start next week. I may set my back squat max at 155 kg instead of 168, just because I haven't done high volume in a while and I haven't maxed the back squat since May.

Snatch:
-50 x 3
-60 x 3,3,3
-67 x 3,3,3

Power Clean and Jerk:
-67 x 3
-80 x 3,3

Back Squat:
-60 x 3
-100 x 3
-125 x 1
-135 x 1
-143 x 1

Tuesday - Front Squat, Snatch P. Press, OH Squat, Deadlift

I have a plan and I want to do Smolov Jr as well, so this was one of my last days of just messing around.

Front Squat:
-60 x 5
-80 x 4
-100 x 3
-116 x 2
-136 x 1

Push Press:
-60 x 5

Snatch Push Press:
-60 x 5,5,5

Overhead Squat:
-60 x 3,3,3

Deadlift:
-60 x 2
-100 x 3
-140 x 1
-165 x 1
-180 x 1

Monday - Back Squat, Push Press, Deadlift, Chins

Pretty low volume day, just messing around. I want to do Smolov Jr soon but I need to calculate it out.

Back Squat:
-worked up to 143 x 1,1,1

Push Press:
-60 x 3,3,3,3

Deadlift:
-60 x 2
-100 x 2
-140 x 1
-165 x 1
-180 x 1

Chins:
-BW x 1
-10 x 3
-22 x 3,3
-34 x 2

Maryland State Championship - 2011

Text to come.

Monday - Snatch

I was going to max the snatch and then take the rest of the week off, but I hurt my back or something. I think I did something to it with those squats on Saturday, and the snatches hurt it. Either way, I stopped snatching at 80 kg and took the rest of the workout off.

Unless it feels way better, I'll be taking the rest of the week off before the meet to let it recover. If I don't lift as heavy, so be it, but I don't want to get hurt.

Snatch:
-40 x 3
-50 x 3
-60 x 2
-70 x 1
-80 x 1

Saturday - Back Squat, Snatch, Power Clean

Two back squat sets, one at the beginning to get loose and warmed up, one at the end to get some more work in.


Back Squat:
-70 x 4
-90 x 3
-110 x 3
-130 x 2

Snatch:
-40 x 2
-52 x 2
-65 x 2
-75 x 2

Power Clean:
-70 x 2
-90 x 2,2

Back Squat:
-90 x 2,2
-110 x 1
-130 x 1
-140 x 1
-145 x 1

Chins:
-BW x 5,5,5

Monday - Snatch 84, Back Squat 140

Haven't started any program yet because of the meet in two weeks, no time to give one a full shot. I have a program lined up for after the meet though, based heavily off Mario's program, with some differentiation of exercises chosen.

Today I snatched up to about 88%, attempted a 90% at 87 kg but loaded it unevenly and didn't finish the pull anyway, decided to call it a day on the snatch with the 84 kg. Took the back squat up to a mid-intensity single, wouldn't have been as bad but my back and legs were still tired from the drive up yesterday. 140 kg squat.



Snatch:
-40 x 1,3
-52 x 2
-60 x 2,2
-70 x 2
-79 x 1,1
-84 x 1
-87 x miss

Snatch Hang Pull:
-87 x 3,3,3

Just practicing getting the motion of the full extension at the top.

Back Squat:
-90 x 3
-110 x 4
-130 x 3
-140 x 1

Sunday - Snatch 80, Front Squat 122, Chins

This was a workout in the gym after an 8 hour car drive, getting up at 4 am with less than 5 hours of sleep, if not less than 4. Still a good snatching workout. Front squats...eh.



Snatch:
-40 x 10
-50 x 4,3
-60 x 2
-70 x 2
-80 x 1,1,1 (85%)

Front Squat:
-80 x 4
-100 x 3
-122 x 2,1

Chins:
-5,5,5,6,5

Thursday - Snatch, Clean and Jerk, RDL

Light day, I wasn't feeling very up to lifting heavy. The snatches felt alright, but the cleans and especially the jerks were really weak and slow. Went light. No squatting because of the sunburn, so I did so RDLs.



Snatch + Hang Power Snatch:
-40 x 2,2
-50 x 2
-60 x 2
-65 x 2,2

Clean and Jerk:
-85 x 2
-105 x 1
-85 x 1,2
-94 x 1
-103 x 1
-112 x 1

RDL:
-112 x 5,5,5

Tuesday - Snatch, P Clean and P Jerk, Light Squat

Still pretty sore and stiff from the beach weekend, as well as sunburned, but I wanted to get some good lifting in. I decided to scrap the MSU program because the heavy weeks will be right during my peak for the Maryland States. Instead, decided to go somewhat heavy on the snatch, and medium on the powerclean and jerks to get some solid reps in, making sure my technique didn't suffer. I was going to back squat, but the bar on my sunburn was brutal. Front squats weren't much better.

Snatch:
-40 x 3
-60 x 2
-70 x 2
-79 x 1
-84 x 1,1

P.Clean & P.Jerk:
-84 x 3
-97 x 2,2

Back Squat:
-60 x 4
-100 x ow, sunburn

Front Squat:
-100 x 1,1 - still sunburn

Not the most productive session, but got some solid snatches in and worked the powerclean for some medium/heavy power reps.

MSU: W1 D3

Since this program will not work with my schedule, and the meet at the end of the month, I will begin Mario's program with week 1 next week, though I may modify it to make it shorter.

For some reason I was really tired and sluggish today, so I cut out some of the work.

Snatch:
-40 x 3
-50 x 3
-60 x 2
-76 x 2,2,2

Power Clean:
-76 x 3
-87 x 2,2,2

Jerks:
I decided to skip these, I was really feeling tired.

Front Squats:
Instead of doing front squats, I decided to do some light back squats with 100 kg.
100 x 3,3,3

Pork Tenderloin

One of the most delicious things I have cooked, this one I owe to my roommate Sam. He cooked it, and it smelled amazing, I had to try it.



Ingredients:
-Pork tenderloin (5-6 cutlets)
-1 cup dry rice
-McCormick mesquite seasoning
-salt
-pepper
-olive oil
-tomato, possibly other vegetables

Step 1:

Put 2 cups of water in a pot to boil. When it boils, put 1 cup rice in for 20 minutes. When water boils, wait 5-7 minutes before beginning other cooking.

Step 2:




Take pork loins, rub salt and pepper, mixed evenly, into both sides of each loin. Then do the same with the mesquite seasoning. The best way to do this is to shake some onto the same side for all the loins, rub it in, flip them all, and repeat.

Step 3:

Put some olive oil to lightly cover the bottom of a skillet, and shake some more mesquite in there too. Set to high heat. When it heats up, put the loins on, letting them cook halfway through before flipping. Each side, depending on thickness, should take 5-7 minutes, for about 10 minutes total cook time.

Step 4:

When loins have been flipped, slice up tomato and any other vegetables and put them on the skillet for the final 3-4 minutes. After finishing cooking, remove skillet from stove, and remove rice. Enjoy delicious meal.

MSU Program: W1 D2

I realized that if I compete in the Maryland State Championship I won't be able to complete the program, but I will do my best to do some of it for now. I will have to peak earlier, essentially.

Hang Power Snatch:
-45 x 3,3,3
-60 x 2,2,2

Hang Power Clean:
-60 x 3
-75 x 2,2,2

RDL:
-100 x 5
-129 x 5,3

Situps:
-20 x 10,10,10

MSU Weightlifting Program: Week 1, Day 1

Started a new program, 6 weeks long. It will last me until the second week of school. I don't know if I will follow it strictly, it depends on if I decide to compete on August 27th. If I do, I will deviate from the program.

I've only listed the work sets.

Power Snatch:
-49 x 2,2,2

Power Clean & Push Jerk:
-67 x 2,2,2

Back Squat:
-101 x 2,2,2

Cable Crunches:
-110 x 5
-120 x 5
-130 x 5

Dips:
-BW x 8

Chins:
-BW x 5

Thoughts:
-really light and low volume but it will ramp up. I guess its fine, but I haven't gone heavy except the competition in a while.

York Barbell Open Results

This was a fun meet to lift at, I went 4 for 6 and got first in the 85 junior division. Even the drive, which Google maps said would be almost 2 hours was only an hour and 20 minutes.

Snatch:

I felt that 84 was a good opener, and had I more experience I probably would have opted for 86 or even 88, since I have made those weights so many times. The first snatch was a bit in front but I caught it on the recovery. The second was right on path, and no problem with the 88. The 92 shouldn't have been a problem, but I was focusing on my feet, and didn't finish the pull all the way, putting the bar in front, for a miss. 88 is still 8 kg better than my last competition power snatch anyway, so I was happy with the result (though I would have loved 92). Next time I know I can get over 90 kg, just gotta focus.

Clean and Jerk:

I was actually pretty tired for the clean and jerk portion, after sitting around all day and finally getting to it. I handled the warm-ups pretty well, but by the time I got to 110 in the back, I knew that the 120 opener was going to suck, but I would get it anyway. The clean was caught weird and made the recovery from a dead stop, but it wasn't that heavy. The jerk was fine.The 125 went up better, and felt better. By 130, I thought I would make it, but couldn't stick the jerk. I didn't split big enough, one of my problems when it gets heavy. I'll work on it. Still, 10kg better than my previous competition PR, so I was alright with the 125. Next time, I'll open with 124 or 125 and get some more time to attempt >130 weights.

Total:

A 213 total put me in first in the junior division of the York Barbell Open. Basing off the qualifying totals for 2011, this puts me 10 kg above the Collegiate Nationals qualifying total of 203, and 4 kg below the Junior Nationals qualifying total of 217 for 85 kg lifters.

Hit the Hips with the Bar

I recently read an article about starting position on the snatch and clean and jerk, and it mentioned the bar making contact with the hips. One of the main issues I had with my technique in the snatch was that I was hitting the bar with my hips, and looping it out in front of me.

If ONLY I had read this statement: "Don't hit the bar with your hips, hit your hips with the bar." That would have made it so much clearer. Oh well.

MP: W6, D3 - Final Day and Prep Day

The program was definitely good for me, I really needed to learn how to cut down on the intensity and work on my technique. I feel that at some points it was too light, and I would have preferred to stay around 80-85% as opposed to several times lifting at 60 or 70% which I felt was too light, more like a warmup.

I did not feel I gained any strength on this program. However, it was not a program with the goal of gaining strength so thats okay, but in the future I need to continue to gain strength. I plan to do that with my next program.

I set two personal records in week 5. I snatched 95 kg for a 2 kg PR (as well as making my form in the lift much better, and more consistent. I hit 95 on the first try.), and I jerked 130 from boxes. I was unable to clean and jerk 130 or 132, but I plan to try at the York Barbell Open this weekend.

Monday:

Power Snatch From Hang:
-up to 62 x 2,2,2

Clean and Jerk:
-did several at 80 but decided to skip it because I was in the ERC and the bar was scraping my legs up

I ran out of tape so I did not overhead squat, and decided not to snatch grip deadlift.

Tuesday (Prep Day):

Snatch up to 60% - 57 kg x 1 x 5

Clean and Jerk up to 60% - 77 x 1 x 6

Power Snatch 77 (for fun)

-----
I plan to open with 84/120.

MP: W6, D2 - Light Cleans

ERC workout today, only one more day left in the program. Second workout in a row, haven't decided if I will lift tomorrow.

Clean:
-64 x 5
-77 x 3
-89 x 3,3

Overhead Squat:
These were apparently supposed to be snatch balances. I don't know why I did overhead squats.
-47 x 3,3,3

Snatch Pull:
-65 x 3
-74 x 3
-79 x 3

Back Squat:
-84 x 6
-101 x 5
-118 x 4
-134 x 2

MP: W6, D1 - Light Snatches

Light day, final week of the 6 week program Mario gave me. Its basically a cool-down week after maxing out, which is nice because I'm competing in York, PA, on July 30. Hoping to hit 95/130.

Snatch:
-47 x 3
-56 x 3
-65 x 3,3,3

Jerk:
-64 x 3
-77 x 3
-89 x 2,2

Clean Pull:
-89 x 3
-96 x 3
-102 x 3

Front Squat:
-74 x 5
-89 x 4
-105 x 3
-118 x 2

Leg Raises:
-BW x 20,20

Cable Crunches:
-90 x 20,20

Hamstring Rolls:
-BW x 5,5,5

+ankle rehab

MP: W5, D3 - Clean and Jerk

Took several PR attempts, but wasn't able to successfully jerk more than 125, so no PRs. Still a great session in my opinion. Took 3 attempts at 130 and 3 more at 132.5, with all but one clean made, just the jerks missed. Need to be faster in the transition, be tight in the rack, and get my feet closer to get more power. Need to reset the feet after the clean recovery.

There was supposed to be snatch pulls and back squats but I did clean and jerks for an hour and a half, so I left after doing some stretches.



Clean and Jerk:
-60 x 3
-80 x 2
-90 x 1
-100 x 1
-110 x 1
-120 x 1
-125 x 1
-130 x m,m,m
-132.5 x m,m,m

Took too many warm up lifts, got tired and took too long.

MP: W5, D2 - Jerk PR

PR jerk from the boxes this morning, hoping to clean and jerk that and more on Monday.

Hang Snatch:

-47 x 3,3,3

-57 x 3,3,3

Hang Clean:

-64 x 3,3,3,

-77 x 2,2,2

Jerk:

-65 x 3

-80 x 3

-95 x 2

-110 x 2

-115 x 1

-120 x 1

-125 x 1

-130 x pressout, 1 (PR)

-132.5 x miss

MP: W5, D1 - Snatch PR

PR day for the snatch, unfortunately no video but Mario took a picture at the top position which I will post when I get it.

Snatch:
-40 x 3
-47 x 3
-55 x 2
-75 x 1
-80 x 1
-85 x m,1
-87 x 1
-95 x 1 (PR!)
-97.5 x m,m

Clean Pull:
-110 x 3,3,3

Front Squat:
-75 x 5
-90 x 4
-105 x 3
-117 x 2
-135 x 1

Barbecued Chicken Salad

Nutrition Facts: (you have to finish it to get all the calories, of course)
Cals: 940
P: 105
C: 103
F: 10.73


I don't know if this one really qualifies as a salad because of all the meat, but it requires some time to make, especially if like me you have no skills at this or counter space. Either way, its tasty. You may have to save some unless you want to eat a LOT of salad in one sitting. I usually eat 2 cups of rice but you may not want that much.

Ingredients:
Lettuce, 1 package of romaine/red
Tomatoes, 2
Bell Peppers, 1
cucumber, 1/2 - 1
mushrooms - 1 package
chicken breasts - 1 lb (I made 1.5 and it was far too much)
barbecue sauce (Stubs preferred)
white rice (enough to make 1-2 cups total)
italian dressing

Directions:

Put BBQ sauce on chicken. Preheat oven to 350 and put chicken in for 30 minutes. Boil rice for however long your rice needs. While that cooks, wash and cut up vegetables. Put them in a bowl. When chicken is done, slice it up and put it in the salad too, then mix.

Put rice on plate, and salad on plate. Enjoy.

Salmon Teriyaki with Tomatoes

Now that I'm living in an apartment with no meal plan, either in the form of my mother or a college cafeteria, I have to make sure I get enough to eat, and eat the right stuff to recover. I'll share some recipes (if one can call them that) here because what the hell, why not? I'll start it off with what I cooked today.

Rough Nutrition Facts:
Calories:613
Protein: 83
Carbs: 32
Fat: 14


Salmon fillet with tomatoes and potatoes:

I wish I had taken a picture. This one requires NO skill whatsoever.

Ingredients:

Salmon fillet (1 lb preferred)
Potato
Tomatoes (1-2, dependent on size)
Teriyaki Sauce
Butter for potato

Take a 1 lb salmon fillet (I had a 1.75 lb fillet because the guy at the store said "We only sell whole fillets my friend" but whatever, I cut it and will make something else later). Yes, you are going to eat 1lb of fish, by yourself.

Cut fillet in two pieces and then slice the thin way to make it thinner and cook faster. Put non-stick stuff on dish and put fish in the dish. Baste fish with sauce and then cut up tomatoes and put them sliced on the fish fillets in the dish.

Preheat oven (or have done this before if yours is slow like mine) to 350. Put fish in when heated, and cook for 20-23 minutes. 25 will work too if paranoid.

While this cooks, take potato and poke holes in sides, put on plate in microwave for 7 minutes each side. Start this 5 minutes after fish starts.

All of meal will end at same time, then take out of dishes and eat it. Enjoy the many calories of protein, carbs, and the good kinds of fat!

MP: W4, D3 - Monday

Clean and jerks heavy today, but I nailed them all. The back squats...not so much. I missed the two 90% singles. Kind of unfortunate but it was a long day at work, then some heavy lifts. I'm not too upset about it. I don't THINK I'm losing strength, its just one of those days.



Clean and Jerk:
-60 x 3
-77 x 2
-88 x 2
-102 x 2
-108 x 2
-115 x 1
-121 x 1 (95%)
-115 x 1

Snatch Pulls:
-74 x 3
-84 x 3
-93 x 3,3,3

Back Squat:
-84 x 5
-101 x 5
-118 x 4
-134 x 2
-151 x miss

Standing Cable Crunches:
-90 x 20

Ab Rollouts:
-3 x 10

+ankle stretches
+hamstring rolls on medicine ball

MP: W4, D2 - Friday

Heavy day for the jerks, I probably should have gone to Dumbarton to use the jerk boxes but instead, I jerked and then had to clean it up when I couldn't rerack 250 on my shoulders. Managed to break my first bumper plate, some piece of shit 25 lb (I swear, pound bumper plates are just SHIT quality).

Hang Snatch:
-47 x 3,3,3
-56 x 3,3,3

Hang Clean:
-64 x 3,3,3
-77 x 3,3,3

Split Jerk:
-64 x 3
-83 x 3
-96 x 2
-108 x 2
-115 x 1
-108 x 1

Overhead Squat:
-47 x 3
-56 x 3
-60 x 3,3,3

Leg Raises:
-BW x 20,20,20

+ankle stretch

MP: W4, D1 - Wednesday

Weird session today, not the greatest. For some reason, I was really shaky during the snatches. I couldn't stop shaking between my lifts, it felt really slow off the floor, and my legs felt weak and stiff. I couldn't focus and I missed all the lifts above 90% the first lift. I made it again immediately after but it was really distracting with the shaking. The reason I missed the lifts was because, for all three, I did not wait long enough before the second pull. When I made the lift, it touched my hips. I just needed to focus. Perhaps I should have warmed up more, but I was crunched for time. By the time the clean pulls came around, I was tired and it felt really heavy. The front squats at the end felt nice though.

Snatch:
-47 x 3
-56 x 2
-65 x 2
-74 x 2
-79 x 2
-84 x m,1
-88.5 x m,1
-84 x m,1

Clean Pull:
-108 x 3
-121 x 3
-128 x 3,3,3

Front Squat:
-74 x 5
-89 x 4
-104 x 3
-118 x 2
-133 x 1,1,1

Leg Raises off Bench:
-BW x 20,20,20,20

+ankle stretch

MP: W3, D3 - Monday

ERC workout, olympic lifting with metal weights sucks, and using Ivanko bars is worse. Oh well, got it done.



Hang Power Snatch:
-47 x 3
-56 x 3
-65 x 2,2

Clean and Jerk:
-64 x 3
-77 x 3
-89 x 3,3,3

Overhead Squat:
-47 x 3
-56 x 3,3

Snatch Deadlift:
-74 x 3
-84 x 3,3

Reverse Crunches:
-BW x 25,25,25,15

Notes:
-end of the light weeks, next week I go heavy, and the next, I max! Excited for that!

MP: W3, D2

Dumbarton workout today. Got some new exercises and help from Mario.

Clean:

-65 x 3

-77 x 3

-96 x 2,2,2 (75%, felt very light)

Snatch Balance:

-47.5 x 3

-57.5 x 3

-60 x 3

Snatch Pull:

-65 x 3

-70 x 3

-75 x 3 (very light, bar path and hip extension was good)

Back Squat:

-84 x 8

-100 x 6

-117.5 x 4

-134 x 2,2,2 (easy, only 80% for doubles)

Kneeling Cable Crunch:

-120 x 20,20,20,2o

Notes:

-got a new hamstring exercise, similar to the rolls before but this time, a medicine ball and one leg at a time, the other straight up in the air.

-glute exercise, knees out in the squat, band stretched between knees, 2 minute hold

MP: W3, D1 - Wednesday

Decided to go to the Colloseum again even though I lifted yesterday because I like lifting, and it felt good to lift again with no days of rest, thats kind of my thing. First day of the third week, its a light week I guess.

Snatch:

-47 x 3

-56 x 3

-70 x 2,2,2

Jerks:

-64 x 3

-77 x 2

-90 x 2,2

Clean Pull:

-96 x 3

-102 x 3

-108 x 3

Front Squat:

-74 x 5

-90 x 4

-105 x 3

-126 x 2,2,2

Kneeling Cable Crunches:

-130 x 25, 25, 25

Box Jumps:

-24" x 10,10,10

+ankle stretch

MP: W2,D3 - Tuesday

First time lifting at the gym in Columbia. Its sufficient: bumpers, chalk, dropping allowed, etc. The bars aren't great and the bumpers are few and in pounds, but its on the way home from work and saves an hour and a half of driving.

Hang Power Snatch:

-47 x 3

-56 x 3

-65 x 2,2,2

Clean and Jerk:

-65 x 3

-77 x 3

-89 x 2

-96 x 2

-102 x 2

-96 x 2

Overhead Squat:

-47 x 5

-56 x 4

-65 x 3

-74 x 2,2,2

Cable Crunches:

-120 x 20,20,20,20

I forgot to do the snatch deadlifts...damn. I knew the workout was too short. I didn't even write it down. It was at 50% though, so I don't even see the point of doing it.

MP: W2,D2 - Saturday

Clean:

-65 x 3

-77 x 3

-90 x 3

-102 x 2,2,2

Snatch Balance:

-47.5 x 5

-57.5 x 4

-60 x 3

Snatch Pull:

-75 x 3

-80 x 3,3

Back Squat:

-85 x 6

-101 x 6

-120 x 4

-135 x 3

-142.5 x 2,2,2

Experimented with the closer stance, it was easier to keep my hips down from the hole but my butt started bending under at the bottom with the closer stance. I have to find the right one for me. It did feel strong though.

Cable Crunches:

-100 x 20,20,20,20,20

+ankle rehab and stretches

MP: W2, D1 - Thursday

Snatch:

-47.5 x 5

-55 x 3

-65 x 3

-75 x 2,2,2

Jerks (from boxes):

-65 x 3

-77.5 x 2

-90 x 2

-102.5 x 2,2,2

Clean Pulls:

-102 x 3,3

-107.5 x 3

-115 x 3

Think about doing a forceful toe raise, the rest will follow. Otherwise the hips won't go.

Front Squat:

-74 x 5

-89 x 4

-104 x 3

-126 x 2,2,2

Cable Crunches:

-80 x 20

-100 x 20,20,20,20

Box Jumps:

-24" x 10,10,10

I have to figure out how to do the hamstring ball roll exercise.

+ankle rehab, really stretching with the wall mount for a long time

MP: W1, D3 (Tuesday)

Excited to get to the heavier weeks! Done with week 1!

Hang Power Snatch:

-40 x 5

-47.5 x 3

-55 x 2

-60 x 2,2

Clean and Jerk:

-60 x 3

-65 x 3

-77.5 x 2

-85 x 2

-90 x 2,2,2

Overhead Squat:

-40 x 5

-47.5 x 5

-55 x 4

-60 x 3

-70 x 3,3

Snatch Deadlift:

-80 x 3

-85 x 3

-95 x 3

Decline Situps:

-10 x 20,20,20

Kneeling Cable Crunches:

-80 (plate value) x 20, 30

+foam rolling, ankle rehab, stretching

MP: W1, D2 (Saturday)

Did this all in the ERC without bumpers or good bars. Man did it suck. I didn't sleep well the past two nights so everything was hard even though it was like 70 and 80%. I need more sleep and more food.

Clean:

-61 x 3

-77 x 3

-88 x 3,3,3

Snatch Balance:

-43 x 3

-48 x 5,4

-57 x 3

Snatch Pull:

-65 x 3

-75 x 3

-80 x 3

Back Squat:

-84 x 8

-102 x 5,4 (did extra set by mistake)

-118 x 4

-134 x 3,3,3

Mario's Program: Week 1, Day 1

Started a new program Coach Mario gave me. I'm excited to do something I didn't just make up for once!

Snatch:

-40 x 3

-47.5 x 3

-55 x 3

-65 x 3,3,3 (70%)

Jerk:

-65 x 3

-77.5 x 2

-90 x 2,2,2 (70%)

Clean Pull:

-90 x 3

-95 x 3

-102.5 x 3 (80%)

Front Squat:

-75 x 5

-90 x 4

-105 x 3

-117.5 x 3,3,3 (80%)

Box Jumps:

-24" x 10, 10, 10

+ankle rehab exercises/stretches

Wednesday - Front Squat, Press

Quick workout today, nothing heavy.

Front Squat:

-61 x 5

-102 x 4

-118 x 3,3,3 (probably should have done more warm up sets, oops)

Press:

-43 x 5

-61 x 3,3

Monday - Snatches, Clean and Jerks

I hadn't tried maxing the snatch in a while, and I was so close to the PR clean and jerk last week that I wanted to go for it. Didn't get the 95 snatch but it was some close misses, and then got 127.5 for a 2.5 KG pr, then an attempt at 130 with a missed jerk. I'll get that soon though!

Snatch:

-40 x 3

-50 x 3

-60 x 3

-70 x 2

-80 x 1

-85 x 1

-90 x 1

-95 x miss, miss, miss, miss, miss, miss (CLOSE THOUGH!)

Clean and Jerk:

-60 x 1

-90 x 2

-100 x 1, 1

-110 x 1

-120 x miss jerk, 1

-60 x 3

-125 x miss jerk

-60 x 3

-125 x miss jerk

-127.5 x miss jerk, 1 (PR!)

-60 x 3

-130 x miss jerk

Notes:

-getting close with the snatches there, I know I'll get there soon. Working on the start position and the constant back angle, and finishing the pull. Lots to work on.

-I jerked yesterday, and the jerks just were feeling weak. I was missing the 125s and I figured lets up the stakes, no point getting 125 if I can clean 127.5 just the same and the jerk is still hard, wanted to get that PR. 130 is on the way.

-It was helpful to do some light jerks in between the heavy reps to make sure I knew what a good rep should feel like. Muscle cleaned it.

Sunday - Back Squat, Jerk, Snatch Pull, Situps

Back Squat:
-61 x 5
-102 x 4
-125 x 2
-143 x 2
-152 x 1 (90%)
-158 x 0

Split Jerk:
-61 x 5
-70 x 5
-79 x 5,5,5 (Did the 3rd set in the rack, there was plenty of room)

Snatch Pull:
-61 x 5
-70 x 5 (hips too high in the start position, I couldn't seem to get it right so I stopped to not ingrain bad habits)

Press:
-52 x 3 (still tired from the jerks, didn't press)

Situps:
-36 x 6,6,8

Notes:
-hadn't eaten anything since morning, I wonder if that affected energy levels

Wednesday - Snatch, Clean and Jerk

Clean and Jerk PR at 125! Tried for one with 130 several times but couldn't nail the jerk. Got videos.



Power Snatch:
-40 x 4
-50 x 2
-60 x 2
-70 x 1
-75 x 1,1

Snatch:
-80 x m,1
-85 x 1,mmm (not finishing the pull, catch is weak on the right side)

Clean and Jerk:
-70 x 1
-85 x 1
-100 x 1
-105 x 1
-110 x 1
-115 x clean no jerk, 1
-120 x 1
-125 x 1 (PR!!)
-130 x missed jerk, missed jerk, missed jerk, missed clean

Notes:
-getting close to that 130 clean and jerk, I was almost there a couple of times, then I just got really tired. Very long day.

Tuesday - Back Squat, Push Press, Chins

Felt pretty good today, did some sets of 5 in all exercises. Nothing too heavy. All in KG from now on. Weights are from lb approximations.

Back Squat:
-61 x 5
-102 x 5
-125 x 5
-136 x 5,5,5 (80%)

Push Press:
-61 x 5
-77 x 5,5,5

Chins:
-BW x 5
-22 x 5,5,5
-BW x 9

Sunday - Front Squat, Split Jerk, Halting Deadlift to Knee, Press, Situps

Got kicked out at the end because the gym apparently closes at 9 on Sundays...who knew?

Front Squat:
-61 kg x 5
-84 x 5
-102 x 3
-125 x 1
-134 (90%) x 1
-125 (85%) x 2
-118 (80%) x 4,4

Split Jerk:
-44 kg x 5
-61 x 5
-70 x 5,5,5 (155 lbs)

Halting Snatch Deadlift to Knee:
-61 kg x 5,5,5

Halting Clean Deadlift to Knee:
-102 kg x 5,5,5

Press:
-43 x 5
-61 x 3,3,2

Situps:
-31 kg x 8,8 (70 lbs)

Notes:
-gonna start making everything KG, which sucks when the plates are in LB

Saturday - Dumbarton Workout - Hang Snatch, Snatch, Clean and Jerk

Cut this short because I headed over to Feili's to get lunch and go shopping. Learned a lot from the coaches there, very helpful and fun.

Hang Snatch:
-40 x 2,2
-50 x 3,2,3
-60 x 2,2,2

Snatch:

Kept the weight low with the snatch to work on a new starting position. Hips higher, chest higher, and making sure to bring the chest and hips up at the same time. If I can't do it heavy, I do it light till I can do it heavy.

-60 x 2
-70 x 2,2,1mm, mmm1
-60 x 3,2,1

Clean and Jerk:
-60 x 2
-70 x 2
-90 x 2
-100 x 2
-105 x 1
-110 x 1,missed jerk

Had to cut the workout short.

Friday - Front Squat Session

Just worked up to a heavy single then headed out. Was pretty tired from Thursday.

Front Squat:
-135 x 4,4
-225 x 2,2
-275 x 1
-300 x 1
-315 x miss

Thursday - Back Squat, Push Press, RDL, Chins, Situps

Back Squat:
-135 x 6
-225 x 4
-275 x 3
-315 x 2
-335 x 1
-355 x 1 (96%)
-315 x 1,1

Push Press:
-95 x 5
-135 x 5
-165 x 5,5,5

RDL:
-135 x 5
-225 x 5
-315 x 5,5,5
-365 x 2

Deadlift:
-405 x 1 (almost passed out, stopped)

Chins:
-45 x 5,5,5
-BW x 5

Situps:
-70 x 8,8,8

Snatch Deadlifts: Finding the Perfect Start Position to Fix Back Angle

Testing out an idea that a friend gave me to push the knees out at the beginning of the snatch, to get them out of the way so my butt doesn't go up. I only did a couple of snatches, but I worked up to some heavy snatch deadlifts, and the back angle stayed almost constant! Knees out, feet pointed out more, not too much but a bit, and the hips stayed down on the pull!



Snatch Deadlifts and Snatches at 40 kg
Snatch deadlifts at 70 kg
Snatch deadlifts at 110 kg
Snatch deadlifts at 90 kg

Tuesday - Snatches, Clean and Jerks

First time back in almost a week, feeling kind of out of it, plus it was really hot, but I wanted to lift. My wrist was feeling a lot better but catching snatches heavier than about 75-80 kg was tough. I figured I could go heavier with the clean and jerks, but the strength just wasn't there. I probably rushed it, but I have to pack. I have the entire summer to go heavy, a couple light days won't kill me.



Hang Snatch:
-40 x 3
-50 x 3
-60 x 2
-70 x 2

Snatch:
-79 x 1, m (wrist buckled, stopped there to prevent harm)

Clean and Jerk:
-70 x 1
-80 x 1
-90 x 1
-100 x 1
-104 x clean, no jerk (good split, bar was in front)

Cut the workout here because I had to eat, take the car to the dealer, take the lawn mower to Sears, get a Fastlane for my car, and get packing for the trip to MD tomorrow.

York Barbell Open, July 30, 2011

I think it would be great if I could compete here. Its less than 2 hours from College Park, and I wouldn't be lifting or weighing in until the afternoon probably.

http://weightlifting.teamusa.org/events/7398

Wednesday - Back Squat, RDL, Chins

Right wrist still bothering me so decided to skip the Olympic lifts for today, focused on strength stuff. My back was feeling a lot better so I decided to go for a heavy single or two, I missed the second because my form was deteriorating and I want to stop doing really ugly squats. Before that, they looked *pretty* good.

Back Squat:
-50 kg x 3
-70 x 4
-110 x 3
-122 x 3
-142 x 1
-151 x 1, 0 (form deterioration, I dumped it)

RDL:
-70 x 5
-90 x 5
-122 x 5
-139 x 5,5,5
-181 x 1,1

Chins:
-40 lbs x 5,5,5
-BW x 11

Monday - Goodmorning, Snatch, Front Squat

Wasn't too tired from yesterday to lift again, and I've been keeping it low volume. I hurt my right wrist/hand on the snatches, so I didn't do cleans, and the front squats gave me a bit of trouble. I taped it, but that DID NOT help, in fact I think it made the pain worse because it forced a different range of motion. I don't think it injured it more or anything, just that taping the way I did it didn't help. My back, on the other hand, felt great. No issues, though I purposely front squatted instead of back squatted because its still feeling not perfect.

Goodmornings:
Just learning how to do these, got some tips. Keep the hips stationary (as best as possible), keep the knees at the same bend, and keep the back tight. Start light.
-40 x 5,5,5,5

Seated GM:
I need to stay away from these, my lower back is rounding a lot, I don't have the flexibility for it right now.
-40 x 4,6



----BREAK----

Came back later and did some more work. The stuff before was really just learning, not a workout. This was a full workout, though I cut it a bit short.

Snatch, Hang Snatch:
-40 x 2 (1 snatch, 1 hng sntch)
-50 x 2
-60 x 2
-70 x 1m,2 (this is when I hurt my wrist, I stopped here)

Front Squat:
-70 x 3
-90 x 3
-123 x 1
-135 x 1 (this was feeling pretty heavy and I felt it was sufficient for today)
-120 x 2,2,2 (90%x2x3)

Sunday - Press, Snatch, Goodmorning, Situps

Was going to do the press, squat, goodmorning, situp workout but I wanted to rest my back a bit more, so no squats, front squats, or cleans. Its not like I *can't* do this, just I feel like I should stick to the schedule. Though of course, I made it in the first place so I can do what I like, just gotta be consistent.



Press:
This was feeling really weak today, I cut it short. I've been doing a lot of lifting around the house.
-40 x 5
-52 x 5
-60 x 4 (this was supposed to be 3x5)

Snatch:
-40 x 2
-50 x 1,1
-60 x 2
-70 x 1,1
-80 x 1
-85 x m,1
-90 x m,m,m,m

Good morning:
-40 x 8
-52 x 5,5,5 (video form check, more weight next time? It wasn't that hard.)

Situps:
-25 x 10,10,10 (25 kg plate held above head)

Notes:
-not exactly what I had been planning to do today, but it was a good workout anyway

Bench and Table Finished

Built a bench and a table for the gym. Though I won't use it this summer, it will be there for the future, plus I wanted to make them.

Strong enough for weighted exercises on the bench, though I don't bench anymore. Maybe good mornings seated.

Thursday - Snatch, Clean, RDL, Chins

Working out in the home gym today, unfortunately had to be inside because of rain, so no jerks today. I let the snatches go early because of the ceiling space, but I had control of them. Hurt my back on the second 115 clean (managed to lose the video of that too), so the rest of the workout was a bit lighter, especially the RDLs. Hope that heals up quick.



Snatch:
-40 x 2
-50 x 2
-60 x 1, 1
-70 x miss (slow), 1
-80 x 1,1,1,1,1 (86%, I need to get some 2.5 lb plates)

Clean: (no head room for jerks)
-70 x 1
-90 x 1
-102 x 1
-110 x 1
-115 x 1,1,1,?,1 (?, let it go because it hurt but I could have gotten it up, just didn't seem like a good idea)

RDL:
-70 x 5
-90 x 5,5,5 (light because of that messed up clean, it hurt more off the floor than the exercise, though it was tougher than I expected. Used to the concentric only with the deadlift)

Chins:
-BW x 5
-35 lbs x 5,5,5
-BW x 8

Notes:
-1:15 time for workout, not bad
-area of injury - right lower back.

Monday - Starting the new plan - Push Press, Squat, Chins, Situps

Today's workout only took an hour, which was weird. I guess thats what happens when you split workouts in half. It showed that I haven't squatted since last Friday (a week and a half ago), the 355 and the second 320 set were back-bending shitty. Terrible form. Next time, I should go 90% off the last GOOD squat. Not the last one I barely got up. Maybe I should have warmed up more or something. Either way, good that I didn't video it.

Push Press (behind the neck):
-115 x 6
-135 x 5
-155 x 5, 5, 5 (next time 165)

Back Squat:
-135 x 4
-2255 x 3
-275 x 1
-315 x 1
-355 x 1 (ugly)
-320 (90% of 355) x 2,2,2 (second and third sets were ugly, less weight next time)

Chins:
-BW x 4
-25 x 5
-35 x 5, 5, 5
-BW x 5 (more rest next time before this set)

Situps:
-60 x 10,10,10 (stick with this next time)

-ankle and groin stretches

Notes:
-shorter workout
-back squats sucked, should have gone lighter
-I am glad to be at the point, after Smolov that I don't think there will ever be a time that I can't back squat at least 315.

Spring Semester Training PRs

Compilation of my records in training for the spring, set to the Windows XP installation music. What can I say, I think it goes well.

Thursday - Deadlift PR

I hadn't been in the gym for almost a week because of finals and projects, but I wanted to test my deadlift, concluding the semester. I may try a press PR sometime soon too but I don't have anything to compare it to, so its not that important.

Deadlift:
-135x5
-225x3
-315x3
-385x1
-405x1
-425x1
-450x1 (PR!)

I stopped here with the deadlift, though speed off the floor was really good, I could feel my back bending and the left side felt like it couldn't take much more.

Bench Press:

I hadn't benched since December, at least not seriously or consistently. I always skipped bench and now I don't even program it in.

-135x5
-155x3
-205x1
-230x1
-250x0 (its just bench press, I wasn't that motivated)

Tentative Summer Training Plan

This of course depends on my availability based on work, but I don't see any reason I couldn't go through with this. If I can do more Olympic, I will change it up but I think this will work out alright. The goal is with these shorter workouts, I can work out more per week with less time necessary per day.

1:
Snatch 90%x1x5
Clean and Jerk 90%x1x5
RDL 3x5
Chins 3x5 then max reps

2:
Snatch max
Clean and Jerk max
Front Squat heavy single, 90%x2x3

3:
Push Press 3x5
Back Squat heavy single, 90%x2x3
Chins 3x5 then max reps
Situps 3x10

4:
Press 3x5
Back Squat ~80%x3x5 (I think this %max should be good)
Good Morning 3x10
Situps 3x10

---------------------
-alternate between Olympic training (1 or 2) and strength training (3 or 4)
-Try not to do more than 2 of one type of training a row
-4-6 times per week
-alternate between 1&2 and 3&4 respectively

Example Schedule
Sun - 1
Mon - 3
Tue
Wed - 2
Thu
Fri - 4
Sat

Goals for the Summer 2011

I did pretty well this semester, considering the ankle sprain. I definetly lost some time, but I didn't lose too much strength which was fortunate.

I broke my goals for the snatch at 90, though the clean and jerk at 125 still remains elusive. I did clean 135 yesterday though, if that makes up for it. Haven't had the chance to max the press, deadlift, or bench press (if I want to do that at all), but I can hopefully take some good estimates of where that will be so I can bust those too.

Gotta make some new goals for the summer. First and foremost in my opinion is improving my technique on the snatch and the jerk. My cleans are pretty good considering I haven't had a coach ever. I know that my jerk sucks shit, and while the snatch is improving and becoming much more consistent, it needs work. I hope to be able to get *some* coaching over the summer here in Maryland or in the area.

Goals for the summer have to be more tangible than that though. I already hit double bodyweight squat, which is a great motivator. Though the deadlift and the press aren't really necessary to hit big lifts in, I like those lifts and want to be strong in them, even if they don't take the front seat.

I figure if I can base it on the back squat, I should be good. I should be able to back squat 185 by the end of the summer. If I can do that, 85% of that is 160 kg, and 85% of that is 135 and then 80% of that is 105. These aren't exact, but they are roughly right and roughly in line of how I am doing now. Not all the ratios are perfect but I think I can do it, or at least work towards it.

Back Squat - 185 kg (405) 4 plates!
Front Squat - 160 kg (350)
Clean and Jerk - 135 kg (300)
Snatch - 105 kg (231)

Deadlift - 470 lbs (2.5xBW)
Press - 85 kg (1xBW)

Friday - Back Squat PR, Snatch, Clean and Jerk, Clean PR

Last day in the SPH for the semester, had to go big in everything. I figured I could hit 350 in the back squat, but NO WAY I could do double bodyweight at 370. I mean really, a 40 lb jump in back squat? Check it out though.



Back Squat:
-135 x 5
-185 x 2
-225 x 1
-275 x 1
-315 x 1
-335 x 1 (PR)
-345 x 1 (PR)
-370 x 1 (PR)
-380 x miss (stuck at the bottom)

Snatch:
-50 x 2
-60 x 1
-70 x 1
-75 x 1
-80 x 1
-85 x 0,1
-90 x 0,0,0 (wasn't finishing the pull)

Clean and Jerk:
-90 x 1
*jerk sucked, arms tired. Decided to just clean.

Clean:
-100 x 1
-110 x 1
-115 x 1
-120 x 1
-125 x 1
-130 x 1 (PR)
-135 x 1 (PR)

Notes:
-2 PRs in one day!