Saturday, March 10, 2012

Training For Gold: Week 3

My one rest day has come around again, and unlike last week where I did some core and aggressive stretching on my rest day, this week I'm actually resting.  Looking back on this previous week, I'd consider it quite successful.  After tomorrow, I will have had three days where I did double sessions, and three days of single sessions.  That's a pretty decent amount of volume, and I'm definitely proud of myself for adapting to the load.
Eleiko Plates. Oh what I wouldn't do for a nice set of these.

My first session on double days always involves either front squats or back squats, and are usually one hour long.  I'll do between 20-30 total reps, attempting to get within at least 87% of my best ever belted max squat. This means above 275 lbs.  I can pretty regularly hit 290-300 lbs, which I feel is acceptable with my morning fatigue and semi-cold muscles.  

My later afternoon sessions are the ones dictated by my coach, who sends my daily workouts via facebook.  I hit all the numbers in Oly lifts, then squat.  This week I hit an easy 66 kg double snatch, and am feeling stronger than ever with my snatch form in general.  I feel like I could snatch over 80 kg if I maxed out, maybe even closer to 82kg.  I feel stronger in my clean and jerks, but I won't know for sure until I get near maximum weights again, which, judging by my workout schemes, won't happen for a while.  I'm hoping for at least 110kg when I finally do get a chance to lift the heavy stuff again.

Afternoon squats have been going very well, and my morning sessions haven't seemed to fatigue my legs much at all.  I hit 125 kg (275 lbs) for an un-belted triple the other day, AFTER my Oly lifts and AFTER a morning session.  Here's the video.

I was happy with it, and I feel like there's more there.  I REALLY want a 130 kg triple, hopefully this next week.

This week I added to my diet: 

2 Bananas (For Pre and Post Workout Carbs due to high glucose content)
1/4 cup Fiber One Cereal (Post morning session, just to refill some glycogen before afternoon session)
1 cup milk (Basically I just added to my previous milk amounts in lunch and dinner)
Almonds (100 calories worth, just to round out my afternoon meal to an even 200 calories)

Total Calories...3000?  I'd say about 3 grand, though I'll count more closely when I get a chance.

After this week I'm right up at about 160 lbs, which is a 1-2 lb weight gain.  I'm happy with that, and I'm going to keep my diet steady and see where it takes me.  Once I hit a plateau, I'll bump up the calories again.  The extra carbs are REALLY doing me good, I feel much more powerful under the bar, and have a LOT more energy.  Hurray for bananas.

We'll see how these next workouts go.  Things are getting heavy quickly, and I can't WAIT to start smashing some more PR's.  Here's a video of my Double 66 kg double snatch, with bar path analysis:

If you have any questions, comments, thoughts, or suggestions about training, please comment!  I'd love to hear from fellow Oly lifters, and I'd really love support through this journey of mine.  I'm determined to be a champion.  I have to lift more, I just plain HAVE to.

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