|
|
Post by Simon Callander on Jun 27, 2013 4:10:11 GMT
The most important thing is keep it consistant. Idealy a resting heart rate would be first thing in the morning without an alarm. Or at least laying down quietly for 5 mins,
After meditation may be good for emma if thats part of your daily ritual.
as to what it should be... it varies, but the more trained your cardio vasuclar system. the more blood pumped with each beat. The less beats needed to do the job. I would suggest tracking it and graphing it daily for a few weeks and then have a look and see what you can figure out.
|
|
|
|
Post by Simon Callander on Jun 28, 2013 3:04:15 GMT
130627
Hr 64
sleep 7
quality 5
AM
Stretch
PM
few skin the cats and 50 V snaps
food
banana, apple
quiche
lamb roast and veg
chocolate milk
Forgot to put in the not quite my birthday yet cake from Kristy
|
|
|
|
Post by Simon Callander on Jun 28, 2013 11:58:08 GMT
130628 Hr 67 sleep 5.5 quality. not enough  AM barbell sholder stuff, 3x hoffman press ect jerk from rack, up 100kg 4x1, started hitting the dip stands so stopped pm b squat 2x2 100kg 5x2 80kg+ red bands power clean + jerk 50x1+3 60x1+3 80x2 100x1 110x1 120x0 three attempts, first just off ground, second deadlift, third high pull actually pretty happys with it considereding how shit things felt this morning food banana, apple pro+c pasta milo cup cake el jannah |
|
|
|
Post by Simon Callander on Jun 30, 2013 0:13:34 GMT
130629
Planned day off. IWBC had thier first comp day and birthday celebrations afterwards. was never going to train or track anything for today.
superproud of the lifters yesterday.
I think a few may have got the competition bug.
|
|
|
|
Post by Simon Callander on Jul 2, 2013 4:23:18 GMT
130701
HR 68
Sleep 6h
quality 5 (crashed)
water 1L
Training
none
Food
Banana
coconut and almond balls
cashews
tim tams
potato and leek soup
left over cake and ice cream
|
|
|
|
Post by Simon Callander on Jul 2, 2013 12:16:15 GMT
130702 Hr 60 sleep 6 quality 5 (crashed) water 2L  Training Am Stretch couple of shoulder presses and push presses with Ninas 65kg Pm H P Clean+ H H Clean 50x2 70x1 80x1 90x1( HP clean only) 10min 2Km row+Du 8:22 + 41 2min Hr 119 Food banana hot choc (Thanks Gemma) coconut and apricot balls potato and leek soup pro 2 pieces of dark choc (thanks Mikalia) Stir fry Icecream |
|
|
|
Post by Simon Callander on Jul 3, 2013 9:35:51 GMT
130703
Hr forgot
Sleep 8.5
quality 4, woke up once to steal blanket back
water 1.5
training
Pm
Snatch
50x3
70x0 (did 3 high pulls)
50x3
60x2
70x0+0+1
60x3
65x2
70x1
60x3
70x2
75x1
sntatch high pull + hang snatch high pull
75 3x3+1
Power clean + jerk
75kgx10x1
Food
stir fry
tim tams with milk
sushi
frozen yogurt
|
|
|
|
Post by Simon Callander on Jul 5, 2013 7:15:46 GMT
130704
Hr 63 (checked late)
Sleep 7h (hit snooze and slept through my alarm buy an hour, sorry 5:30 IWCF and Nina)
quality 4
Water 2L
Training
Stretch and rolling around like a child, dive rolls, forward rolls, backward rolls.
Food
Hot choc
Pro shake
potato and leek soup
choc
|
|
|
|
Post by Simon Callander on Jul 5, 2013 12:01:11 GMT
130605
Hr 65
sleep 6.5
quality 5
water 2L
Training
PM mid arvo
Snatch
40x3x2
50x3
60x2x2
65x2x2
70x1x3
75x1x3
80x1x2
85x0x3
65x2x2
(pretty happy with 25 lifts on the trot)
1725kg of volume
1095kg at 80% or above
C+j (about 3-4hours later)
50x3x3 (power clean+ 3 jerks
70x2x2 power clean
90x1x3
100x1x3
105x1
110x3x0 same as last week, all mental
Food
banana
pro
potato and leek soup
banana
pro+c
el jannah
|
|
|
|
Post by Simon Callander on Jul 6, 2013 22:53:09 GMT
130706
BWT 88.2 (6 days to lose 3.2, yuck)
Sleep 6.5
quality 3
water 2L
Training
stretch and roll
few hours later
Snatch up
bar
40
50
60
70
80 Missed
snatch high pulls 90,100,100,100,100,100
Clean and jerk
50
70
90
100x4
Food
Banana
couple of biscuits
chicken and salad sambo
milo
thai red curry +rice
|
|
|
|
Post by Simon Callander on Jul 8, 2013 11:28:51 GMT
Been slack didnt log yesterday, may recall and put it up here later
Hr 65
sleep 5.5h
quality 5
water 1.5L
training
snatch 40, 60, 65x1x3
snatch high pulls 80x3 90x3, 100x1x3
clean and jerk 80, 90, 100x1x3
clean pulls 100x3, 110x3 120x3 130x3x2
pro shake
lamb roast
apple
pro shake
steak, veg
|
|
|
|
Post by Simon Callander on Jul 10, 2013 11:07:49 GMT
last training session before comp,
Bwt dropping well, 86.2
Hr didnt take
sleep 8.5
quality 5
water <1L
training
Am
stretch
Pm
snatch
bar warm up
50x3
60x1
65x1x3 (high pull before each rep
Clean and Jerk
50x1 (power)
70x1 (power+fsqt)
90x3x1 felt good to day, on heals
Food
barely worth writing down, not eating much and not being the most sensible about it
pro shake
banana
sushi
|
|
|
|
Post by Simon Callander on Jul 16, 2013 2:49:12 GMT
post Nationals
So Nationals are over, Didnt do great but i didnt expect to. weighed in at 84.5 (which was the second heaviest in the session). Ive got to get leaner again so i dont have to just cut weight, 12 hour fast before weighing in is not the best way to aproach a comp.
warm up felt good for snatch, felt fast and solid, was told to do 80kg in the warm up room as my last lift and then from that may go up to 85 for the opener... Missed it, but got it on the opening lift. had a long wait for my next lift, and missed two on 90.
then sat down and waited for clean and jerk for about 30 mins,
warmed up feeling good on jerk. cleans not great but ok, opened on 115, clean was slightly forward. but got the lift, jerk felt good.
again a long wait between lifts, about 20 minutes. didnt do enough and didnt get my next to cleans.
over all i really didnt mind performing that poorly, i think its about my worst comp total for a few years. But i just didnt care leading up to the event, so its kinda to be expected.
this week i plan on training by feel, im not aiming to get anything specific done, ill just do what i feel like.
over the week ill figure out what i plan on doing for then next while.
|
|
|
|
Post by Simon Callander on Jul 16, 2013 11:47:50 GMT
Am training
push press 90x3x5
Pm
pause (5s)Back sqaut 80x2x10
RDL 50x5x4 (varied narrow, wide, oly shoes, no shoes)
Food
protein bar
soup
pasta
milo
more pasta
need to drink more water
|
|
|
|
Post by Simon Callander on Jul 17, 2013 7:52:40 GMT
130717
sleep 7
quality 5
HR didnt take
water 0.6L
training
pendley row
"borrowed" kristys bar between her sets, did about 6 sets of five with 44-65kg
handstand holds, heels 2 wall, got a few seconds of free balance about every time, need to get closer to wall so im straighter.
plank 2x1min 10kg and 15kg both comfortable
food
leftovers
soup
banana
sushi
|
|
