Week ending September 18, 2009.

Work hours: 80

Diet: Declining somewhat - fat and protein are eaten whenever possible, but carb (including refined ones) consumption is going up as well. Weight is going up, which is a goal, but it's likely not the sort of mass I want.

Past workouts:

Thursday:

Power clean + clean - 175lb x 4

Snatch balance - 125 x 3 x 2. 135 x 3 x 2, 145 x 3

Push Press - 135 x 5 x 5

Friday:

2-position snatch - 135lb x 2 sets, 145 x 2 sets

Snatch pull - 165 x 5 x 5

Snatch push press - 115 x 5 x 5

Receiving the snatch on Friday was very weak; missed about half of the full snatches. Consciously doing an aggressive punch during the third pull helped, but it seems to be mainly caused by being "soft" in the squat. This will be worked on at a later time.

September 15, 2009

Coming off a productive weekend attending the USAW Club Coach Cert:

Physical state: Rested, 3-day weekend spent in NC

Diet: Binge eating means that I have been able to put on some weight, but it is fast coming off

Workout:

Power Snatch & Snatch - 135lb x 4

Jerk - 175lb x 3 x 5

Clean Pull - 205lb x 5 x 5

Back Squat - 225 x 3, 225 x 5 x 3

Metcon - Pull-up ladder, progress per minute

Notes:

Workout overall felt good. Will likely continue to follow p-menu for a while, but having attended the cert and now working with fellow coaches in DC means that I will likely try to begin my own programming, looking towards the Baltimore Open in January 2010. Goals: 100kg snatch, 120kg clean and jerk.

End of August

Work schedule: 90 hours/week

Injuries: Normal overuse/exertion aches and pains

Diet: Ad lib, approx. 50% of calories are paleo

Training Aug 31, 2009:

From PMenu:

Power Snatch + 2 Snatch - 115lb x 2, 125 x 3

Jerk - 155 x 3 x 2, 165 x 3 x 3

Clean Pull - 195 x 7 x 4

Sumo Deadlift - 225 x 3 x 2, 275 x 3 x 4

August 17, 2009

Work schedule: 80 hours

Diet: Better, now with the addition of pilfered avocados almost daily from one of my jobs, I should be getting a better amount of calories. However, protein intake is still too little and carbohydrate (especially grain/sugar sources) is too high

Workout: Heavy Snatch (up to 75kg) and C&J (95kg). Already pulling numbers above what I did at the meet - biggest issue is still having enough time to workout meaningfully, and getting enough sleep to recover.

Metcon:

400m run

5rds:

1 muscle up

3 DL (225)

5 KB swing (70lb)

400m run

Time: 8:52 - died on the muscle-up of the last round

3rd annual Brute Strength Open

Aug 9th, 2009:

Snatch: 65, 70, 73
C&J: 85, 90, 94

Total: 167kg

This was, as a whole, better than expected. Though my PR would have put my total at 180, I had only been expecting 160 due to my training schedule. Rather than view this as another competition, I saw this as a competition from a de-conditioned state: the training period leading up to this event had me working 80 hours per week with an average of 5 hours of sleep per night. Food intake varied, but in the last week it averaged close to 1000 calories per day, and on lift day I weighed in at approximately 72 kilos (my normal competition weight is 77kg, and my normal walking weight is closer to 80). In essence, my body had been wasting away for the previous month, so being able to perform at all can be considered satisfactory.

I trained about 6 or 7 times before the meet, and my diet played fast and loose (on the one hand Stephan brings up the fact that a carbohydrate-rich diet doesn't seem to wreak that much havoc on the body if caloric intake as a whole is already restricted, and at the same time the issue of food-as-emotional-relief vs food-for-physical-health came into constant play; I sided with emotional relief from stress) and it seems that my body was still able to more or less perform. It is difficult to say whether or not this was independent or simply a wind-down from the leftovers of bjj training.

An Aug 22nd o-lifting meet is up next (if scheduling permits). Otherwise the bjj pan-ams and worlds are upcoming (again if scheduling permits) followed by the Baltimore Open (0-lifting) in January 2010.

Aug 5th (immediately pre-comp)

Details are same as before.

Did "heavy" snatch and c&j. All lifts felt shaky, and the combination of lack of sleep, abundance of work, and lack of training are making themselves known. This weekend will be hopeful, but not overly so.

Additional competitions:

Baltimore open - January 2010.