Thursday, July 31, 2008

Light day

Coach couldn't make it tonight, so because his trust in me while he's gone disappeared after I hurt my wrist (understandably, that was the one day he wasn't there, and the one day I get hurt), I did a super light workout, more of a rest day because I hardly did anything.

Jerks -- behind neck
(50/2)x3
(55/2)x3
(60/2)x2
65/1
70/1 -- New PR! I know it doesn't really mean anything since it's behind the head, but it was cool to say I got something good out of today.

Then I just did some behind the neck pressing, nothing extraordinary. I felt good and wanted to do more conditioning, but my elbow still hurts, so pull ups were out of the question. I tweaked my shoulder, so dips and push ups were out. My abs and ribs are still sore from last Saturday, so core work was out. That left .... nothing. So I did some rolling on the black foam roller (which was agony) then worked on my quads some more with a tennis ball. El fin.

Tuesday, July 29, 2008

How did I get through the past 2 days?

Honestly, I have been absolutely 100% WIPED these past few days. 0 energy, sore, tired, the whole package. Ironically, the lifting wasn't too bad (except for the snatching on Monday, which sucked), although it was hard to get through it all.

MONDAY
snatch from knee
37/2
37/2
37/2
37/3
42/3
45/1
45/2
45/0
45/2
So I was supposed to be doing 3's the entire time, but that obviously didn't happen. These were really hard for some reason; coach said that position is harder than the high hang, and I have to agree on that, because I felt pretty sucky, which got me down.

Sn pull from knee
(55/5)x3

BS
60/5
70/5
75/5
77/5 -- new PR! Actually 75/5 was also a PR. That was pretty much the only good thing of the night; I felt super slow on my snatches, but the legs were obviously ok for the squats.

TUESDAY
Today I had a fun day. Got up early to catch a ferry to Bainbridge to meet up with Sarena and the whole gang. Coach James and Coach Izzy did some more work on me (lifting technique, too), which was great. Sarena and I also had the pleasure of doing hot/cold treatment which was oh so fun (actually it was). Then I caught the ferry back and came to train.

Clean from the knee
45/3
45/3
50/3
55/3
60/2
60/3
60/2
62/1
Again, I felt slow; I didn't miss too many of them (they were supposed to be 3's except for the last one), but I just felt like it was sooo heavy every time! And it really wasn't, I didn't even get up to my max, I was so tired.

CL pulls
(70/5)x3

FS
60/3
70/3
75/2
70/3
So a PR double, which was a surprise because I thought I was doing 72 when I was really doing 75.

Presses
20/5
(35/3)x5



I've just felt really low on energy these past few days. Usually I walk dogs during the day, bike down, work out, do some extra conditioning, bike home , la de da. But now I can barely make it through a work out, let alone do extra stuff or bike home afterwards. hmmmm ....

Sunday, July 27, 2008

ehhh

First off, I had a FANTASTIC day on Friday. Friday I went over to Bainbridge to visit Sarena who's staying at her old coach Izzy's place. I headed over there and was in for a great surprise. Izzy and Coach James did a complete evaluation on my body and worked a ton on my poor quads, which was AMAZING (yet extremely painful).
After that, I went back to Izzy's house with Sarena and Izzy's wife, Cathy, and had a fantastic meal of salad, salmon, yams, and a LOOOTTT of ice cream. It was a great day!

So yesterday, after the the feast I had the night before, I was hoping to have a great workout. I woke up and felt like I had good energy ... but the workout fell flat, which was sad.

Snatch from high hang
37/3
45/1
45/2
50/0
50/0
50/1
50/0
50/0
50/1

Cleans -- high hang
45/3
55/2
60/1
67/0
60/1
I went for a new PR but caught it out in front and almost jammed my wrist on my knees, which could have been really bad. After that, my wrist was kind of sore, which made me even more disheartened.

stop squats
60/3
70/3
75/3
80/3
80/3

Since I did 2 sets at 80, and they were stop, I'm pretty sure I could get a solid single in the 90 range, maybe even 100? (I did do 90x2 with John Thrush, but coach refuses to believe that ...)

Finished the night off with some light jerks, a bunch of singles at 50 just to work on technique. I'm having trouble getting the bar behind my head -- I always jerk it slightly out front, and it's really frustrating.

Conditioning: MB situps, dips, pullups, leg raises. Went home and did some rowing sprints, plus some pushups and KB work. TOO much; I'm sore and tired today.

This week I'm graduating to hang snatches and hang cleans from the knee, so we'll see how that goes.

Friday, July 25, 2008

Good Luck, Melanie!

Photobucket

Today Melanie Roach and her coach John Thrush are off to Bejing. Melanie will compete in the 53 kg weight class for the 2008 Olympics. She's an amazingly inspiring and sweet person! She was one of the first who urged me to get into lifting, talking to me on the phone, meeting and talking with my mom, introducing me to John, and encouraging me to come work out with them. She definitely deserves this trip, so let's all send her the best wishes!

Photobucket

Check out Melanie's site and blog:
http://melanieroach.blogspot.com/
http://melanieroach.com/

Thursday, July 24, 2008

Same old ...

Yesterday and today were basically the same as Monday and Tuesday, except with NEW PR's! yay!

WEDNESDAY
Snatch -- high hang
37/2
(37/3)x4
(45/2)x3
47/1

Pulls
(55/3)x3

Conditioning: core, pushups, dips, etc

THURSDAY
Cleans -- high hang
37/3
45/3
50/3
55/3
60/3
65/1 -- new PR!
This just makes the weights I did at the meet seem soooo sad and pitiful. That just goes to show you it's all in the technique! Or well a lot of it is.

FS
60/3
65/3
70/3
72/3 -- new PR triple.

Good mornings -- 20/5, (30/5)x2. I ran out of time to do other core work, so that'll wait until Saturday.

So a relatively good day! I'm super happy with that clean; I just hope I can do it off the floor. But coach says it's a legitimate PR, so that's good!

Wednesday, July 23, 2008

Past 2 Days

So coach says I'm not supposed to take anything from floor for the next two weeks because I need to work on my pull.

Monday was all snatch work from a super high hang, and I mean HIGH hang, as in only a 1-2 in bend at the waist.

Snatch
(37/3)x5
39/2

Pulls
55/3
(55/3)x5

Backsquat
50/5
60/5
(70/5)x3

Tuesday was clean work, again from a super high hang. These were soooo hard, I have to say.

Cleans
(35/3)x2
(45/3)x4
(50/3)x2

Pulls
(60/3)x3
(65/3)x2

FSx2+jerk
42/2
42/2
50/1
50/1
52/1

FS
(60/3)x3

I was sooooo flat yesterday. My max jerk is 67.5 (when I did that it didn't feel too bad); I was doing 50 last night and it felt like 100. Ugh.

Here are a few pics from the meet (click on the pics to see them bigger)



My second attempt at 48 (the only one my mom didn't get)

Sunday, July 20, 2008

Videos

Videos from yesterday's meet. Haven't gotten the photos yet, but will upload those, too, when I get them.






First Snatch

Second Snatch

First clean and jerk -- notice my "ow" at the end, that's me clipping my chin.

Final Clean and Jerk

Thank God I made that one!

Saturday, July 19, 2008

Bad Mutha

So today was the meet. Definitely didn't do as well as I'd hoped. I just completely psyched myself out, which I definitely have a problem with.

I fasted in the AM for the weigh in, and ended up weighing in at 56.65, wayyy lighter than I had anticipated, so I definitely could have eaten breakfast before that.
I opened with a 44 kg snatch -- lower than my original plan. Made it. Next: 48, which would be a new PR. Missed it. Shooot. Came back and made 48 for the third. I was soooo set on getting at least 50; I went back in the warm up room and said that out load, and in response coach said, "OK, I'll give you one shot to try 50." So I gave 50 a shot in the warm up room and made it. It was unfortunate that it didn't count for my total ... 

I royally killed my c&j. It was kinda disappointing, because those are usually so solid for me. I opened at 59, which should have been any easy weight. Cleaned it fine, then for some reason on my jerk, I clipped my chin. That surprised me more than anything, so I dropped the weight. That REALLY threw me for a loop, not making 59, so I tried it again, missed, did it a 3rd time, barely made the clean, but managed to finish the lift. It was so cool having everyone cheering me on, I don't think I could have finished the lift without everyone. That's what I like about the lifting community, it's so supportive.

Melanie was there, not competing, but lifting, so that was inspiring as usual.

I ended up getting a medal in my weightclass, as well as a goofy award -- a lightbulb, because I "have bright things ahead," so that was cute.

Went to the BBQ afterwards, which was quite fun and relaxing. As we were leaving, I said goodbye to John Thrush. His parting words: "You're the next one."

I'll leave it at that for ya'll to ponder :)

PS -- I'll post pics/vids when I get them uploaded!

Friday, July 18, 2008

Wed/Thurs

Wednesday I snatched, pulled, back squatted, and did my usual conditioning.
WU: slow pulls (35/3)x3
Snatch
37/2
37/2
45/1
45/1
45/0
45/0
45/1
Stayed pretty light; I just wish I could be more consistent.

Pulls
(52/3)x3

BS
50/3
60/3
70/3
72.5/3
Again, stayed pretty light. Apparently being out in the sun that day made my squats bad ... ?

8 hypers
10 dips
10 situps
10 push ups
3 times

Thursday was very strict: come in in the morning, warm up minimally, 3 c&j at 45 kg. I ended up doing (45/1)x5, just because. But it was super super light.

So tomorrow is the big day! I am soooo nervous, but I've been trying to focus on being excited. My starting weights will most likely be 46 and 60. I'm just hoping my snatch is ok; the weight is pretty light, but I feel like I miss some technique things pretty easily, and when that happens, I miss the whole lift. I think I just need to concentrate on what I'm doing, but not overthink it either.

I'm kind of worried about my c&j, too, just because of my wrist. As long as I get under it fast and get my elbows up fast enough, it should be fine.

Wish me luck!!!


Tuesday, July 15, 2008

Snatch pulls. Core work and dead hangs. The end.



Monday, July 14, 2008

5 days ...

... until the meet! And I'm already nervous :-/

Today was fairly light. Was worried about the wrist, but managed to do some good clean and jerks and even squeeze a PR out of it!

C&J
45/3
45/3
50/1
55/1
60/1
62.5/1!!
FINALLY, after many many failed attempts at that weight, I finally got it! Yay! 70  is definitely around the corner.

Stop squats (back)
50/3
60/3
70/3
70/3
70/3

Hypers, pull ups, then lots of abs. Yay!


Sunday, July 13, 2008

grrr

Well I didn't have the best night last night.

Snatch
35/3
35/3
42/1
42/1
42/0
42/0
42/1
42/2
45/1
45/0
45/2
50/0
50/0
dammmnit I was SO f-ing close to getting 50. anyways I was so frustrated because I kept missing them over and over and over. Then I started doing c&j's but stopped after I missed one at 60 because my wrist was bothering me.

Backsquat
60/3
70/3
80/3
82/2
75/3
82/3
After the first failed attempt at 82 for 3, I put a belt on and did the next two sets with the belt, which actually helped a lot. Apparently, that is my "legitimate" PR triple, since I wasn't in the gym when I did my other PR.

Today I wasn't going to do anything, but coach texted me at 10 when I got up and said he was going over to the gym. I was already on the road to take care of some cats, so I rushed over there (no breakfast), and was going to do some cleans but decided against it because of my wrist. So I ended up doing pulls, pretty simple but good for technique.

Clean pulls
45/3 (slow)
45/3 (slow)
55/3
65/3
65/3
70/3
70/3
If my damn wrist was better, I could probably clean 65 right now. Argh. Hopefully it'll get better soon.

Diet's been ok, besides my mom and my sister's birthdays; I'm up to 13 blocks now. Tons of fruit and veggies, which I love. I guess you could say I IF'ed -- I finished eating at like 7 last night, and didn't eat again until 12 pm today, so that's cool, although I didn't really do it on purpose. It actually hasn't been that bad cramming all my blocks in; as of right now, I have 4 more to go (smoothie time) which I'll do in a couple of hours or so.





Friday, July 11, 2008

I hate cleaning

So the cleans fucked up my wrist. Damn. I hope it's not sprained.

Last night was super light, in order to save up for tomorrow. Just did snatches from the block and pulls. Did a couple at 35 to warm up, went to 40, then 45 for a double. Nice and light. Then I did 3 sets of 3 pulls at 55, and that was it. Minor ab conditioning, some pull ups, but I was so broken I had to stop half way through.

I really really hope I didn't sprain my wrist. I guess I'll see how it goes tomorrow, although I have a meet in a week and don't want it to be messed up for that.

Wednesday, July 9, 2008

Damn cleans

I used loooove cleans ... but now I cannot seem to get it right. argh.

Warm up: slow pulls, (45/3)x3
Cleans
(45/3)x2
50/3
55/2
55/3
55/2
55/3
60/1
60/1
60/1 (miss)
60/1 (miss)
55/1 (barely got it)
The cleans felt really really good up until that 3rd set at 60. I think I was just getting tired, too -- I did a ton of reps. Damn cleans. I was hoping to actually get past body weight (or I guess 60 is a bit more, but whatever) because they were going so well, but it didn't happen :(

Pulls
(65/3)x5

Front squat
50/3
60/3
65/3
70/3
72/2
67/3
72 was a PR I hit last week, so I didn't get any PR's today :(

Good mornings
(34/5)x3

Other stuff: candle sticks, weighted sit ups, dead hang pullups, pushups etc.


Tuesday, July 8, 2008

jerks jerks and more jerks

Today was unfortunately a light day, considering the crap I ate last night. Ah well, guess my legs needed a break.

Coach wasn't there until 7, so it had to be short anyway. 
Power cleans from blocks, jerks, abs and hypers, and that was it.

Cleans
35/3
45/3
50/2
(45/3)x3
All about technique ...

Jerks (front)
42/3
50/2
55/3
57/1
57/2
60/1
62.5/1
65/1 (HORRIBLE, but I saved it)
65/1
67.5/1 = PR!
Jerks actually feel really good to me, I like them and feel like I can definitely go heavier as long as my form is consistent.

abs and hypers = the usual.


Monday, July 7, 2008

No I haven't done nothing the past few days, although Saturday was slightly crappy because I was just so damn tired after my little medical mishap. And no, they don't know what's wrong with me, so I'm just hoping I don't keel over randomly.

I was FINALLY back in the gym today, and it felt so good. Snatch, snatch pulls, stop squats (back), pressing, other conditioning.

Snatch
35/3
35/3
45/2 (failed on 2nd)
45/2
45/1
45/1
45/2
45/1
47/1
New PR! Coach didn't know my 1RM was 45 (he thought it was 55 or something) so I was actually doing my PR the entire time and then had to go above. Weight was easy, I'm just still working on technique, and I hope to get to at least 60 by the end of the summer.

Pulls
(55/3)x5

BS 
50/3
60/3
(70/3)x3
75/3
77/1 (failed after the first rep)

Presses
(34/3)x5. These are finally getting better, so I think I can up the weight next time.

Conditioning: 
10 MB sit ups
10 dips
8hypers (11 kg plate)
3 dead hangs
[3 times]
My dead hangs SUCK so I definitely have to get better at those. Dips have gotten much better, especially considering all the dips I did this past week.

Diet was crap tonight, because of my sister's birthday. Carbfest galore. After my mom's birthday this Friday, I'll definitely have to be strict for a while.


Wednesday, July 2, 2008

lots and lots of squatting

Today was fun. Clean pulls, back squats, snatch-grip presses from behind the neck, hypers.

CL Pulls
(60/3)x6

BS
60/3
70/3
75/3
83/3
88/3
The numbers are weird because all the plates were in lbs (kilos, damnit!). 88/3 was a new PR, although I think my spotter may have helped me a bit on the last rep. Felt good, though.

Presses
(30/3)x5

Hypers, with a plate.

Then I was bad and did my spin on a CF workout.

100 squats
50 GHD sit ups
5 push ups

75 squats 
40 GHD situps
10 push ups

50 squats
30 GHD sit ups
15 pushups

25 squats
20 GHD situps
20 push ups

OUCH. Like my legs hadn't gotten enough work ... dunno what inspired me to do that one.

Diet's been crap. Well the ice cream has been crap (and I of course am planning on having some tonight). Other than that, it's been tons of ahi tuna, salads, and FRUIT FRUIT FRUIT.