Re-testing

November 9, 2009.

Heavy single on both snatch and clean and jerk, to be used as new 1RM for next cycle.

Snatch: 165lb

C&J: 205lb

There was definitely potential for more weight to be moved; coming off a hypertrophy cycle lower 1RM's are to be expected, and I'm planning on moving into a strength-oriented cycle. With any luck, I'll be able to top my old 1RM (175 and 225, respectively). Bodyweight is holding at 175, and hopefully I'll be able to move it up a little bit in the coming months.

Upcoming competitions:

Baltimore open (tentatively January 2010)

BJJ Pan-Ams (March 2010)

Catching up

Weight: Finally broken above 170lb, although the hold there is tentative

Nutrition: Fairly paleo, but still ad-lib

Injuries: Broke hand on 10/20 during botched snatch dump. Pulling is fine, but pressing is problematic

Workouts:

Following PM for the last several weeks. Most recent workout (week 8 of hypertrophy cycle):

Hang clean: 170 2x4

Standing press: 135 3x4

Max reps squat w/ BW: 21

Metcon: (3 rounds)

max rep pull-ups

shuttle run

30 sec rest

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