Saturday, September 10, 2011

Training Log 09/04-09/10 (wk 1)

Took a four day rest.  Not completely burned, but slipping some. Adding barbell sessions at a new local gym during lunch hour, two days a week. Changing rotation a bit to give Saturdays back to my wife and home.

End of week max: DL 225, BSQ 195, FSQ 115, CL/SQ 105

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09/04 Su weekend off
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09/05 Mo 16kg short LC
Warmup joints, stick or band, jumps 
- LC:3'@9-10 x2, 30/3' 18/2', rest
J:3'@10-12, 20/2'  rest
CL:3'@10-12, 24/2'
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Pullups/2x16kg MP: 3 x 5
10 dbl sq, probably wasted time but done cleanly
Stretch


Notes: Overslept, dry throat. 3' sets were not working, but 2' sets were fine.  May have been late morning start, maybe fighting Dawn's strep, not sure.  Got 9' work in, overall good upper body day for lack of BBs.

PM BB session
Mobilize, Hindu pushups, bench jumps
5x2 DL: 4@135, 2@155, 2@180, 2@225 PR on video, light-headed!
Power Clean/FSQ practice: 1/5@65, 2/5@65
Back SQ: 10@95, 3@135, 3@155, 3@175, 1@195 PR
1@205 not parallel. Next time.


Notes: 17:45-18:40, not too sweaty. Lot of time consumed changing plates. Check for DOMS later, but this 2/day may be perfect for fitting in BB work.

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09/07 We 16kg med LC
Warmup joints, stick or band, jumps
- LC:5'@7-9 x2
35/5' x2
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Indoor Eagle (studio 30m walk/8 FSQ): 4 circuits


Notes: Skip the 16 long set day in this short week. Spent 10hrs on feet today after a 5am change window and this session. Still stiff through Thursday night.

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09/09 Fr 20kg LC
5hrs sleep, barely
Warmup joints, stick or band, jumps
- LC:5-7' @4-6 x1 (commit to one long, slow set)
10/2', failed a launch.

Not "working" yet. For some reason, 20kg LC doesn't get smooth until after 2-3' of warmup.
20/3:45 away from clock
10/1:45 timed by breathing. Much better now.
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Stretch

Lunch BB session
HLR: 2 x 5
DL: 5@135, 3@185, 2@205
Pwr CL/FSQ: 3@65, 2@95, 2@105

Rack FSQ: 3@115 (arms not comfy)
- CL/FSQ 3x3@60-80%:
3@65, 3@85, 3 SQ @115 (folded arms)
-

Back SQ: 3@165
Stretch


Notes: not too sore. BB FSQ challenged rack more than anything else. Cleaning to front of chest, not to top of clavicles. Only 19 reps SQ today, messy. Next time 1@65, 95, 115, 135. 3x5-8@50-80% daily max.

Think whether I want hi vol or "wiry strength" lo vol. 3x10 @50-80% seems wasteful. More recovery needed, higher body weight. Consider 2x5 SQ and DL above 80%. That volume's standard to WL and PL, but I'm not sure I want to waste reps at light weight and add mass for no reason.

20kg LC benefits from more frequent handling and from warmup. Suffers from shock around 2'. Pace by breath, not clock.

Training Log 08/28/09/03

This is week 4 in a row and was to consist of a test and a back-off period. Joined month-to-month at a new gym to include barbell work. I should not find the 88lb "heavy" from week to week like I have been. Start handling 188 and 288 regularly.

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8/28 Su 16kg short LC
Warmup joints, stick or band, jumps
- LC:2-3'@9-10 to 10'
25/2:30,1'r,23/2:30 chaos
21/2:30, r, 22/2:30 much better
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Dumbbell DL (10@150# x3-4): 8,8,8
1/4 Dips: 10,10,15
Stretch


Notes: Dumbbell DLs suck. Wobbly grip, feet not clear of the weights, awkwardness affects focus. 8-9rpm LC ok, 10 was chaotic. Need to work up to that. Last set, did not look at the clock, and it was smoother. Go by breath until I meet the clock. Hands parallel by instinct, maybe pronated will smooth out cleans. Good speed work.

Peeled one dry callus from palm, never stopped. Found it on the handle later. Like a boss.

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8/30 Tu (7:20 dentist)
Did not sleep. Not safe for timed sets.
Skip.

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08/31 We 16kg med LC
Warmup joints, stick or band, jumps
- LC:5'@7-9 x2
35/5' x2
-

5SQ/40JSQ x3
Stretch


Note: internally rotating hands on the backswing helped flip the bells into the rack. Much smoother. 1st dip with a little gulp and a partial exhale and a tight 'puff' made the bells bounce off my belly. 2nd set crisper than the 1st. 7's a good pace, long term.

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09/01 Th 16kg long LC (new gym)
Warmup joints, stick or band, jumps
- LC:6-8'@6-8 x1
3'@6, handles really sticky, see notes
4'@6
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Hvy DL: 135x2, 155x3, 185x3, 200x5
HLR:  sets 5 xxxx
Med Squats: 100lbs 4 sets5, 120lbs 1x5
1/4 Dips: 3 sets 15
Stretch


Notes: did many more things because the equipment was there. Probably good to include HLR, few pullups, and dips. KBs require a vertical, open, lucky insertion. Poor fit for me. DL and SQ could've been heavier, but not the point. 5RM was the point. Good session. Oly stance > sumo for me.

Sore. :-) saw it coming. NOW it's time to recover.

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09/02 Fri maintenance
Mobilize, stretch
Inc OAP: 5 x
BW SQ: 10 xxxxx
Pistols: 5 x

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09/03 Sa wknd off