Thursday, May 26, 2011

Training Log 05/21-05/27 Test and rest

Short week, planning an all-out test Tuesday, then 5 days rest.  Did not work out that way.  I've been experimenting with chalking snatches, and it bit me bad on Sunday.  I got in some good jerk work, then right knee came up really sore.  Was much better by Thursday, but I've got to stop creating small injuries.

05/21 2x16kg Jerk and Squats
- Drive. Relax. Breathe.
shoulders, hips, jumps, OALC warmup
J: 2x16/  /3-4' x2-3
30/3', 30/3', 20/2', lockout getting weak, but good work
5CL-FSQ 20JSQ: 3sets
Stretch legs and back

Notes: finally got elbows to IC in squats. Lockout got loose in set 3. Drive was good. 10rpm was good.  Good session.

05/22 16kg Snatch and Cycling
- Drive. Relax. Breathe. Done a lot of hasty 4' lately. Maybe 2',1'r,2' L, then repeat on R.
shoulders, hips, Windmills
SN: 2' left, 1' rest, 2' right
Mistake. Outdoors and hot, chalked thoroughly. Blistered the left hand at 3', did not feel it coming on.  Blistered the right hand at 3', did not feel it coming on.  Tried some swings for conditioning work.
SW: 30ea, no more.  Done.
Cycling: 5.5mi/20', HR 130, 160 cal

Notes: chalk does not help me unless the handle is wet-chalked to a smooth, almost plastic finish.  The new WKC bells don't have the texture on the handles to hold chalk that way. Outside does not work for SN. Screwed Tue test day entirely, and may lose snatch practice next week.  Did not feel any pain 2 reps before failure.  Should have seen this coming.

The snatch grip pressure is not equal across all fingers.  The fingers that usually slide on the handle with very little pressure were sticking by the chalk and creating friction.  Some light damage on middle fingers, but major damage on ring and pinkie fingers, which I don't even use to support the bell.  I may be able to do jerks Tuesday or Thursday, but even cleans will be dangerous between now and next week.  Dang it.

05/23 Mon
Mobility on roof
Cycling: 6.1mi/20', HR 135 at 110rpm, 170cal. 

 Ended w 3' sprint at 120rpm, HR 155.
FTW SQ: 10,10,10
Divebomber Pushups: 10

Knee feels okay. HR is lower now for 20'@110rpm than 3mos ago for 12'@100rpm.

05/24 Tue 16kg 2x16kg Jerk test, no SN
- Drive. Relax. Breathe.
shoulders and hips warmed up

J: no attn to clock, test on video
55/6'30" PR, rank III number + 2
Cycling: 3.2/12', 135 HR, 90cal

Notes: pinched heel of thumb 2-3 times near the end, which is weird to do. Made rank plus 2, called it done.

PS: knee got very sore and noisy by afternoon. Mobilized and rubbed down, then iced.  Presents catch/pop pain at 90deg, then tension pain at 45deg.

05/26 Thu, 144.75lb BW after breakfast
Mobilize all, focus on stabilizing right leg
 - alt DL sets with Pullups
Dumbbell Deadlifts: 10x100, 10x120, 5x150
Pullups: 5Close Chin, 5Overhand, 5Towel
Cycling: 5.6mi/20' L8, 135HR, 160cal
Stretch, ice knee

Notes: DLs felt good, pullups were crisp and deep. Strong ext torque on leg relieved knee pain. Make a note.  Granted there was rest and therapy, but this practically re-set my knee.  I can pass parallel without a hitch, and I can get rock-bottom with a slightly wide stance and parallel feet.  This feels great.  Also, I did not have any trouble with my hands after all this hook-grip pulling.  May be able to snatch next week after all.

Notes: 4-wk back off overdue. Last SN PR was May 05, 45ea/6'.  Haven't touched it in almost 3wks. L elbow (ulnar nerve) sore since May 15. Blisters on both hands from experimenting with chalk. Strained right knee May 09, still impaired 2wks later. K-Starr's hip openers definitely stretched the knee in the spot where it's sore, like the external torque came from outside the leg.  I am NOT injury-free. This is NOT effective training. Lose the chalk for snatches.  Drop the 5th session. Rest before resuming with SN day, J day, two Bi days until State.  Make weight, or don't, but quit worrying about weight on June 19.

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