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