Saturday, May 23, 2009

wow

Wow. I didn't know lifting without actually doing the Olympic lifts could tire me out so much.

Stop Squats
20/5
20/5
50/3
60/3
70/3
80/3
80/3
80/3
80/3
80/3
90/1
90/1
92.5/1
I don't think I've ever done that many stop squats in my life. Last time I did them was before I broke my wrist. I had trouble getting 80 for 3x3, so I'm definitely way stronger now. And I've never done 92.5 before, so that was cool. But damn after that my legs were fried.

SN Pulls
55/3
60/3
60/3
60/3
60/3
60/3

Sn Pulls from blocks
75/3
75/3
75/3
75/3
75/3

3 L-sit rope climbs (these REALLY surprised me; I've never been able to make a full ascent before)

hypers: 3x10, 16 kg

Pushups: 60 total

3x10 HLR

5x5 dips

3x5 dead hangs

I was so done after those dead hangs. Biked down and back which was NOT a good idea. Went home and devoured my meal.

Another note: the s&c coach from OSU was hanging out with us today (friends with Sam I guess) and when Sam introduced me he introduced me as SPG's "up and coming lifter." That was nice.

Thursday, May 21, 2009

back home!

Well I'm officially done with my first year of college. Scary. Made the trek back home last night, almost got killed when we almost hit a deer (scariest moment of my life), but we made it back ok.

Sooo nice lifting with people again. I miss it and I'm glad to be back.



FS
20/5
20/5
50/3
60/3
65/3
65/3
70/3
75/3

Cl pulls from blocks
55/3
75/3
95/3
95/3
95/3
95/3
95/3

RDLs
60/3
70/3
80/3
95/2
95/2

Hypers alt w/ kB side bends (16 kg): 2x20 hypers, 3x10 sidebends

Pull up/HLR ladder: (not on minute)
1, 2
2, 4
3, 6
4, 4
5, 5
6, 6
7, 7
8, 8
9, 9
10, 10

sprints

Monday, May 18, 2009

5x5

I don't think I've ever done 5x5 heavy before, only 3x5 and 4x5. My thoughts? GOOD LORD JESUS I was wiped.

BS
20/5
20/5
50/5
60/5
70/3
75/1
77.2/5
77.2/5
77.2/5
77.2/5
77.2/5
Wow.

Sn Pulls
40/3
50/3
55/3
55/3
55/3
55/3
55/3

dowel work

hypers: 3x10, 15 kg

weighted pull ups (8 kg): 7, 6, 5

weighted situps: 3x10, 15 kg

5 sets:
5 HLR
5 Pull ups
5 dips

I am absolutely exhausted.

Saturday, May 16, 2009

back to old ways

Well it's back to the old ways of things. At least Sam Maxwell's way. Nice to be back; will be nice when I'm home for good.

Sn pulls
45/3
55/3
55/3
55/3
55/3
55/3

Cl pulls
65/3
75/3
75/3
75/3
75/3
75/3

FS
20/5
20/5
60/3
70/3
72.5/3
72.5/3
72.5/3
72.5/3
72.5/3
72.5/3
Wow i was tired after that.

Pull ups: 15 total

Good mornings
20/5
30/5
35/5
35/5
35/5

L-sits: 60 sec, 30, 30

KTE: 3x10

5 sets:
5 pull ups
5 dips

Written down it doesn't look like that much, but I was actually really tired after that.


FOOD
Breakfast: yogurt, PP, almonds, cocoa powder; handful of blackberries; coffee and cream
Lunch: huge plate of chicken wings, asparagus, broccoli, cauliflower, and sauteed cabbage w/ olive oil and vinegar; couple sips of a smoothie (I was freakin starving)
Dinner: salmon, tons of cauliflower and broccoli, olive oil, vinegar; some melon
Snack: some bites of salmon/meat, cauliflower, some sips of smoothie

Friday, May 15, 2009

Quote of the Day

"You need to work smart this summer -- 5 hour workouts arn't better than smart 2 hour ones."



'Nuff said.

Thursday, May 14, 2009

201 posting

Cool, didn't know I'd written that much.

Back in Seattle for the weekend. I had to make an emergency trip home to get to the doctor for my wrist (thanks to my PT who nearly gave me a heart attack yesterday when he said he thought there was a problem with the bone). But good news -- bone is completely fine and healed. I have some irritation in the synovial membrane that covers those joints. My doc said that's really common for lifters who are healing from this injury. She's even confident that I'll be able to compete in July. We'll see.

Sn Pulls
45/3
55/3
60/3
60/3
60/3
60/3
60/3

BS
20/5
20/5
60/3
70/3
80/3
85/2
90/2
90/2
90/2
80/2
80/2

hypers: 2x20

dead hangs: 10, 9, 9

weighted situps: 3x10, 20 kg

5 sets:
5 HLR
5 dead hangs (no letting go over bar b/t HLR and dead hangs)
5 dips

Tuesday, May 12, 2009

Jump squat
20/3
50/3
60/3
70/3
80/3
90/3
100/3
100/3
100/3
100/3
100/3

Jerk dips
50/3
60/3
70/3
80/3
90/3
100/3
100/3
100/3
100/3
100/3

DB PP
30 lb DB: 4x5

hypers: 3x10, 10 kg

max pushups (on fist): 30, 15

Russian twistsL 4x20

ab wheel: 3x10

5 rounds:
5 kb swings (24 kg)
10 situps
100 m row
30 sec rest



FOOD
Breakfast: couple spoonfuls of yogurt; cappacino
Lunch: lots of grilled steak, cauliflower, broccoli, and some asparagus; pesto; bites of sweet potato and watermelon; coffee and cream
Dinner: handful of almonds; smoothie

Monday, May 11, 2009

BS
20/5
20/5
50/3
60/3
70/3
75/1
81/3
81/3
81/3

Clean rack walk out
(held for 10 sec)
80
90
100
105
110
115
120
120
120

Sn pull
(50/3)x5

Cl pull
(75/3)x5

Sn DL
(62/5)x3

Push ups: 40 total

Hypers: 3x10, 15 kg

weighted pull ups: (8 kg) 6, 5, 4

Weighted situps: 3x10, 15 kg

3 sets:
5 HLR
5 pull ups
5 pushups

Saturday, May 9, 2009

Wrist is messed up again. No over head work :(

BS
20/5
20/5
50/3
60/2
70/2
80/2
85/1
87/1
90/2
90/2
80/3
70/5

90 is getting easier. Yay.

Sn Pulls
50/3
(60/3)x5

Clean Pulls
65/3
(75/3)x5

GM
20/5
30/5
35/5
35/5
35/5


pushups: 70 total

Dead hangs: 16, 11

L-sits: 60 sec, 30, 30 (these became tucks because my hip flexors were too sore)





So have you ever been so incredibly low, because everything is going wrong, there's no one to talk to, and you just want to cry forever and always? And then out of nowhere a guardian angel comes along and completely saves you? Well I had one of those last night, and it absolutely amazes me how ONE person doing ONE thing can make all the difference in the world at that ONE point in time.
BZ thank you, you mean the world to me.
<3

Wednesday, May 6, 2009

three years

Three years. Three years. Has it really been that long? Three years ago I was sitting in a room at UW, taking a subject test. It was a beautiful day. A beautiful spring day. And I didn’t know. I didn’t know that an amazing, wonderful, beautiful life was ending at that very moment. At the moment I walked out of that room. I didn’t know. I remember looking around the gorgeous campus, at how pretty of a day it was. A beautiful day. But I didn’t know.

What were you doing? What was going through your head? I was stressed from bio. So stressed. If I would’ve only known. But how could I? It was a beautiful day. So beautiful. You were beautiful. You were probably still at home right now. Or maybe you had already left. I don’t know. I don’t like to think about it. But it haunts me.

Anniversaries. I hate and love them. I don’t love them at all, actually, I hate them. But there’s a time and a place for everything, and anniversaries have their purpose.
Pain. That’s what the anniversary. It allows pain to resurface, pain that’s been hidden for the rest of the year, besides birthdays. The pain stays hidden; it creeps up the sides of your soul, but you don’t let it out. Not until this day. And that’s when it boils over the insides of your soul, bubbling out and dripping all over you, covering you entirely. That’s what anniversaries are for. That’s how the pain comes out.

Pain. There’s still so much pain. I don’t think about it. But on this day I let the redness of my soul ooze out. And how can I not think? I hate remembering, but damn for remembering every detail. I remember. I didn’t find out until a whole day from now. That still baffles me. How did I not know? God I remember. Going to the game. Stan sitting us down. Is he crying? No, why would Stan cry? Jumped … what? The bridge that night. The gathering. All crying. So much love for you. Why? Then that whole week. Hiding in Mr. Bachhuber’s room, crying. I never imagined I would say what I did. You jumped. Why?

I want to erase that whole week from my memory. But I can’t. You in a box. Your face. It wasn’t yours. I hate remembering. Why does memory work this way? When something terrible happens, you remember every single damn detail of it. Every single one. If I tried to remember something that clearly, I don’t think I could. I went to Jamba Juice that day, before our game we were supposed to have. I called Matt as soon as I got back to my room and broke down. My mom came in crying. Should I go tonight? Yes, you should. Shoot my AP Bio exam … who cares. Who the f*ck cares. I didn’t any more.

It would be different if you died in a car accident. You know that's the first thing that came to my mind? But no. You didn't. It's the fact that you chose to end your own life, you made the CHOICE. That's what hurts most of all. Because we don't know why. We will never know why. We can speculate, we can postulate, we can wonder. But we will never know.

I think about you. Still. How can I not? I realize more and more you were like me. So much like me. I’m sure you had some of the same problems I did. We were so alike. I now realize that. I wish we could’ve been better friends; we would’ve made good friends. You were so kind t o all. You did so much, academically and athletically. How did you do it? Ha I still laugh at your insanity. Track then soccer then gymnastics … craziness. And your crazy hair and piercings. My last image of you … that was not you. Your face was soft and cold. It looked like wax. It didn’t look like you. It wasn’t you. It couldn’t have been. I won’t believe it.

Pain. Still so much. How to forgive? How to forget? I didn’t know you well. But I still hurt. This day will always hurt, I think. Because it brings it all back. Every single detail of that terrible, terrible week. Everything. I want to forget. Not you. But your death. I want to forget it all. But I can’t.

I miss and love you. I always will.

Tuesday, May 5, 2009

final stretch

1 week of classes. 2 weeks till the end. Final pushhh

Power snatch
20 (warm up)
20 (warm up)
30/2
35/1
40/1
40/1
40/1

Power jerk + jerk
20/2
30/1+1
35/1+1
40/1+1
45/1+1
45/1+1
45/1+1
45/1+1
45/1+1

PP
20/5
40/5
(45/5)

hypers: 3x10, 10 kg

max db push ups: 31, 20

superman planks: 50 sec, 60 sec, 60 sec

ab wheel: 3x10

Russian twists: 4x20, 10 kg

3 sets:
10 pull ups
10 burpees

sprints



FOOD
Breakfast: couple spoonfuls of yogurt (~1/4) w/ PP + cocoa powder etc, 7 almonds, cappaccino
Lunch: 3 slices of turkey, asparagus, ratatouille, broccoli, bowl of maple roasted sweet potatoes; coffee and cream
Dinner: same as lunch, minus the sweet potatoes

Monday, May 4, 2009

BS
20/5
20/5
50/3
60/3
70/3
79/3
79/3
79/3

Clean rack walk out (10 sec hold)
80
90
100
105
110 x 3

Muscle Sn
20/3
29/2
31/1
34/1
Cl pull
60/3
(72/3)x5 (WOWSA my back was tired from the rack holds)

SN DL
60/5
60/5
60/5 (felt like I could've snatched that right then and there)

40 pushups throughout the workout

Hypers: 3x10, 15 kg

weighted situps: 3x10, 15 kg

weighted dead hangs: 5, 4, 4 with 8 kg KB

5 sets:
5 HLR
5 dead hangs
5 pushups

FOOD
Breakfast: ~1 c cottage cheese, 1 tbs olive oil, kombucha
Lunch: scoop of pork stew, broccoli, bites of sweet potato and watermelon; coffee and cream
Dinner: 2 scoops of chicken stew and a small scoop of turkey, broccoli, asparagus salad, olive oil, some bites of sweet potato and water melon; coffee and cream; couple bites of my yogurt

Sunday, May 3, 2009

Who's on YOUR side?

Ever since I started training full time as an Olympic weightlifter, I have realized the importance and necessity of having someone on my side. Not just someone to push me, motivate me, and to give me feedback on my lifting, but someone who is there by my side through the highs and lows of training, the frustration and disappointment associated with injury, and who is always there to support me in my decisions, no matter what.

Having someone like this -- a mentor, a brother, a boyfriend, a friend, whomever – is absolutely vital to success as an athlete. Although this is true in any sport, and for life in general, I find this especially applicable to weightlifting. Because lifting is so taxing mentally, it is pretty much certain that we will all reach a breaking point. Maybe it will happen to you – whether it’s just a slump in training, a severe injury (like me), or just mental fatigue, having someone to push you through those tough moments is as important as having a coach to coach you through the snatch and the clean and jerk.

If you are a serious athlete and you do not have a person like this in your life, please find one! Someone you can trust, rely on, complain to, cry with, etc; someone who will support you through the thick and thin of your training no matter what, who understands your nuances as an athlete and as a person in gernal. We all need shoulders to lean on in life, so why is training any different? Just because we’re strong as an athlete doesn’t mean we need to be on our own in the sport. So find that person who will always be on your side no matter what.

Happy training!

Saturday, May 2, 2009

:(

Wrist was not feelin good today :(

BS
20/5
20/5
50/3
60/2
70/2
80/2
85/1
87/1
90/2
90/2

80/3
70/5
Tied my old PR altho I've never done 2 sets there before.

Snatch
Dowel and barbell warm up, then 25 kg
30/1
37/1
37/1
37/1

C&J
barbell warm up
30/1
35/1
I had to stop because I got a shooting pain in my wrist. Not good :(

Throughout the workout I did a total of 60 push ups (sets of 10 here and there)

GM
20/5
30/5
35/5
35/5
35/5

Dead hangs: 9, 10

L-sits: 60 sec, 30 sec, 30 sec

Dip ladder: 1 1st min, 2 2nd min etc, for 10 minutes

Sprints


FOOD
Breakfast: half a container of yogurt, PP, cocoa powder; americano with cream
Lunch: salad w/ turkey and olive oil; big bowl of chickpea-seitan soup (it was cold and rainy); coffee and cream
Dinner: 3 slices of ham, broccoli and pesto, scoop of mushroom/pepper saute, big bowl of candied yams w/ butter and cinnamon (yeah so sue me); couple spoonfuls of yogurt