The Training Week That Was - 3/10 - 3/17

Men's 105kg class from 2012 Olympics. Tremendous lifting from the champion Torokhtiy. Bonk is also interesting to watch in that he externally rotates and "winds up" his hips (jump to 26:25, 32:35 and 38:30) during his setup in the snatch and creates a ton of torque before he starts. As Kelly Starrett has noted about a million times, torque is the key to pretty much everything we do in the athletic realm.

Random reads:
-Quesarito!!!
-Blog post on Carb Backloading from Cookie Monster
-Creatine: How Much article from Schwarzenegger
-My next meet at Flatirons Crossfit. More to come.
-Rachel Guy on Dangerously Hardcore talking back training for the ladies.
-Jim Laird from J&M Strength and Conditioning on meditation, relaxing and chilling the f*** out
   -Jim and Molly are hosting the Train Like A Girl seminar in Lexington on May 18-19, 2013. HIGHLY RECOMMEND.


3/11
Muscle Snatch 3x2 70kg
Snatch + Abv Knee Snatch 50xsome 60x1x2 70x1x2 80x0 80x1x2 85x1 90x0x2 (not too far off)
Down Sets (1+2) - 70x1x2 75x1 80x1
Sn Pull w/ Pause - 140x3x3
Back Squat - 140x5 145x5 145x5
Pause Back Squat - 3x4 @ 120 w/ five count pause
Dead Back Squat - 7x1 @ 150

3/13
Sots Press/Pendlay Snatch Drills
Pendlay Clean Drills
High Hang CJ (pwr jerk)- 80x1x3 90x1x2 100x1 110x1x2 115x1x2 122xFJ 127x0x2
Floating CJ (pwr jerk)- 110x1x3
Cl Pull w/ Pause 150x3x3
Front Squat 120x3x3
Pause Front Squat 100x3x2 90x3
(Skipped my dead front squats; my legs were a MESS)

3/16 (No wrist wraps, no wrist issues and no misses except for the 125 jerk; nice step forward)
Snatch - bar work 40x a bunch 60x a lesser bunch 70x2x2 70x1 80x1x2 90x1
CJ (pwr jerk) - bar work 60x a bunch 80x1x3 100x1x2 110x1 117x1 125xFJ

3/17
Muscle Snatch 60kg 3x3
B Sqt - 60x5x2 100x3 120x3 145x3 160x3 185x1 175x3
Pause Squat - 100x3 130x3 150x1 160x1 170x1
Push Press 3x5 80kg (wrists are weak but all good; no wraps, no worries)
Standing Row + Standing Abs - buncha sets
JM Press - buncha sets

I'll be deloading next week so I'm going to take a carb-free week to get some water out and check the scale. I haven't been on a scale in months, no idea where I'm at; I'm guessing 215-220 realm? I'm going to emphasize lots of overhead accessory work to get that brought up after being gone from training for the better part of four months.

Bonus: You gotta appreciate the awesomeness of this dubstep sign flipper.

The Training Week That Was - 2/17 - 2/23

A few changes for this block. I've consolidated my Sat snatch/clean and Sunday morning squat into one Saturday morning. Sunday (as well as Wednesday) are purely upper body days, since the upper body is really lagging. Any sort of snatch-type work is wrecking my wrist and counterproductive to healing, so any overhead stuff is going to be with a jerk grip and I'll work it wider over time. My eye is towards being back to full lifting (pain-free) by April Fool's Day.

To compensate for the additional load on the pulls, the long pause work and the Saturday morning squat are designed to bring the total accumulated tonnage in those exercises down for this block.

Nutrition wise, I'm still basically backloading every night. With this block, I'll most likely have a smaller backloading Saturday nights and none on Sunday nights. I haven't been on a scale in weeks, but all my clothes fit great and I've been eating massive amounts of everything.

2/17 - Feeling sick so I didn't train.

2/18 - Happy Presidents Day! Hiked St Mary's Glacier with the mutt and froze our huevos rancheros off.

2/19
Abs x150/GH Raise x20/Chin x10/500m row @ 1:42
Snatch High Pull (1 Pull + 2 High Hang Pulls) up to 100x1x3
Snatch Pull w/ Two Count pause at the knee - 100x3 120x3 140x3x3
Back Squat w/ five count 60x5 80x5 100x5 110x5 100x5x4 (holy lord I suck at these)
Sumo DL - up to 150x1x4 170x1x5 190x1 (sweet pull...for a 165)
1100# Abs: 4x15 Neck/Side Bend/Standing Abs/Halos

2/20
GH Raise x20/Pullup x20/Standing Abs 3x10 Heavy/500m Row @ 1:38
Chest Supported Row 5x10
JM Press 5x15
Iso OH Press 5x15
Lat Pulldown 3x10
Bunch of sets of presses on our new jerk blocks

2/21
Absx60/Reverse Hypers/500m Row @ 1:34
High Hang Power Clean 50x a bunch 70x a bunch 90x1x4 100x1 100x0 90x2x4
Floating Clean 70x1x3 90x1x4
Clean Pull w/ Two Count Pause 110x3 130x3 140x3 150x3x3
Front Squat w/ 5 count pause 135x3x2 185x3x2 205x3x2 215x3 225x5
3x15 each Standing Abs/Four Way Neck/Side Bend/Hanging Leg Raise

2/23
Rev Hypers/Bar Work
Pwr Clean 60x3x3 80x3 90x3 100x2 110x1 115x1 120x1 125x0 (5kg off my old PR)
B Sqt 135x5x2 205x3 245x3 295x3 335x3 365x3


Excellent three-part series from Dangerously Hardcore on creatine, its effects on the body and dosing suggestions:
Part 1: Effects at the Cellular Level
Part 2: Effects on the Body
Part 3: Dosing and Timing