Training For Gold: After week 1

Working on as straight a pull as possible.  Not bad so far, eh?  

Well, I made it through week one.  It wasn't horrible, but it wasn't easy.  Total, I had 4 double days, in which I squatted heavy in the morning, and ran through that day's weightlifting workout (provided by my coach) in the afternoon.  Overall, the working weights for my second workout have been light, but that doesn't mean the workouts themselves weren't brutal.  The first two days, in fact, were a little more than I bargained for.  Allow me to explain:

Before starting this targeted training, I usually lifted heavy singles in all the lifts for about 6-20 reps per exercise (snatches, clean and jerks, squats).  This would take me about two hours (working at a slow pace), and my total reps weren't too high (though because the weights were always heavy, I always was quite glycogen depleted at the end of each workout.)

My new workouts involve tons and tons and TONS of triples.  That's right, three reps of heavy-ish weight in some of the most fatiguing lifts ever created.  Have you ever tried 5-8 sets of triple heavy clean and jerks?  Let me tell you, after you're done you feel like you've just sprinted two football fields.  It's crazy, but I can feel the strength building up inside me, and I love it.

Diet-wise, this week has been somewhat successful.  I've adapted to the higher caloric intake (and enjoyed it quite thoroughly), though I haven't seen too much budging on the scale.  I was 159 this morning, with clothes on and breakfast in my belly, as well as a lot of water in my muscles from the creatine.  I would say that taking all this into account I haven't really made any progress in terms of weight gain thus far, though I do feel stronger and more capable in the gym.  That could be either the creatine or the extra food talking.  I guess we'll see.

Creatine loading is complete, by the way.  I'm off the 20 grams per day, and have dropped back down to around 7-10 grams.  I'm trying to conserve the product, and see how far into this cycle my half jar of Universal Creatine can take me.  Luckily the stuff is cheap, so if supplies run low another couple 200 g bottles shouldn't cost much at all.

Universal Creatine.  Probably the best strength "bang for your buck" you can find.  HIGHLY RECOMMENDED

There haven't been any PR's in the classic lifts this week, and judging by the format of the workouts given to me I doubt I'll see any more PR singles for quite a while, just because I'm working so heavily on lots of repititions.  However I did PR on my front squat this week, and hit 104.5 kg (230 lbs) for 3 reps.  And despite it being a PR, it felt pretty darn solid, I might have another 2-3 kilos in me if I really push it, though I think I'll wait on that for just a bit.

For my rest day today, I've been doing nothing but stretching, loading up on protein and complex carbs, and working my core.  I cannot WAIT to get back into the gym bright and early tomorrow morning for my next heavy squat session, and can't wait to see what my coach has in store for this next week.  I have a sinking feeling the weights are going to increase very quickly.

We'll see how it goes, and I'll keep you all posted.  Wish me luck!

Training For Gold: Day 1

Well, this is it.  I've told you all how to set goals, how to eat right, and how to train hard, and now my friends it's time for me to follow my own advice.  I'm going to try to take this weightlifting thing to the next level, and qualify for nationals in a year of serious training.  I figure since this is my blog, I can record my own progress amongst all the helpful advice, right?  Hey, maybe if a few people see it, I'll not only get a couple supporters, but I'll be forced to stick to my goals as strictly as possible.  Not that I'm not already determined as hell.

I've gotten in with a very well renowned coach, who's name I'll leave out for now, as I don't consider myself  a good enough athlete to be officially affiliated with him as of yet.  When I make him proud, I'll let you know who's responsible for my (possible) success.  He's the real deal though folks, a man who's trained champions, and who knows how to get people strong.  Starting today I'm off my own lifting program, and onto his.  Oh boy.....

I won't let you know the exact details of my routine, sorry.  It's nothing personal, but sometimes things designed by the real pros are meant to be kept secret, at least a little, right?  I mean come on, even today no one knows the real nitty gritty details behind the Bulgarian method of training which produced so many great champions, and that was over twenty years ago!  Sometimes the greatest things aren't meant to be shared with everyone.  It's like a magic show, you see the fantastic results, not the inner workings.

But let's get down to business.  In the next three months, I'm going to need to squat up to 160 kg, and improve both my snatch and clean and jerk by about 10-20 kg.  I'm also going to need to move up in weight to compete either as a 77 kg or 85 kg lifter.  Eventually, I'll have to compete as a 94 kg lifter, due to my height.  That means a diet change, starting today.

I've been eating around 2400-2700 calories per day, and I'm going to bump that up to at least 2900-3000 calories a day for the next couple weeks, and see where that gets me.  How am I going to do this?  Here's my plan:

1 more scoop of protein in my oatmeal, which makes two scoops total: 140 extra calories.

A glass of skim milk with lunch and dinner:  160-200 extra calories

1 full tablepoon of Naturally More peanut butter before bed (was previously eating only .5 tbsp): 50 extra calories

That'll take me to around 3000, and I figure that's a good place to start.  My body weight as of yesterday was 152.5 lbs.  I'm looking to break 160 lbs quite soon, as I've already been up to 164 lbs previously in my life.

I'm also starting back up on creatine after a 1 year hiatus, and am starting the loading phase today.  That means 20 grams a day for a week, then 10 grams a day for 4 more weeks after that, followed by a cleansing.

Chad Vaughn, a FANTASTIC USA weightlifter

I'm also doing double sessions as many days per week as I can, and bringing back one full rest day (Mondays).  I'm happy as I write this because just today I squatted 300 lbs unbelted to full depth.  A good start to a heavy training cycle.

Anyway, now you all know what I'm up to.  I'll routinely post pictures, progress, and PR's, and I hope some of you can follow my endeavors and root me on.  I'd love to share this experience with weightlifting enthusiasts, and really prove how great this sport really is.

Nationals, here I come, and to the competition:  Watch out, Seth's going to own that platform.