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Post by elena on Jun 21, 2013 10:55:25 GMT
Like Simon, I'll try to post my training up here too, hopefully will push me to try a bit harder if I know I have to post it!
Weds 19/6
Power clean split jerk 3x1 75, 75, 77
Power snatch 3x1 55, 57, 60
Cleans 3x1 85, 88, 90
Jerk from racks 3x1 90, 95, 95
Cleans feeling awful, swinging the bar way too much. And dropped the bar on my toe so overall not the best session!
Friday 21/6
Heavy session
Snatches: missed 74 and 77 over the back so went up to 78 and got that. Haven't snatched that in a while so happy with that.
Cj: 85, 90, 93 all pretty easy. Didn't go any heavier
Front squat: got 105, failed twice on 110.
Much better session than weds
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Post by elena on Jun 22, 2013 22:41:55 GMT
Saturday
Neck muscles all went into spasm from Friday nights session and couldn't move it too much so only had a short one today
Back squat 4x 2 100kg
Shoulder press 5x5 35kg
GHR 4x10 with added resistance bands
Won't put up my diet as its pretty horrible but weighing between 69-70kg every day with still 3 weeks to go for nationals so should be ok anyway.
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Post by elena on Jun 24, 2013 10:26:42 GMT
Monday 24/6
Snatch 2x2 70kg, 1x1 75kg
Power clean split jerk. 2x1. 77kg
Jerk from rack, heavy singles 95kg, 98kg, missed 100kg but was pretty close, elbow just buckled a bit
Back squat 2x2 110kg 2x1 120kg
Clean pulls 3x2 110kg
Usually take a long time to recover from a Friday heavy session but felt pretty good today.
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Post by elena on Jun 25, 2013 21:40:41 GMT
Tuesday 25/6
No training today. Got out of work too late to make open gym at marrickville plus forgot to bring my lifting stuff home from homebush on mon night = day off! Will try to make it up on Thursday if I'm feeling good.
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Post by elena on Jun 26, 2013 10:26:53 GMT
Weds 26/6
Power clean split jerk 3x1 77kg,
pretty bad. I suck at power cleans, it always turns into a clean cause I just want to duck under it
Power snatch heavyish singles, 55, 60, 65kg
Felt way better than power cleans
Jerk from rack
Three easy singles on 95kg so jumped to 100kg for 2 attempts and missed both. Will get it in the next 2 weeks!
Flat footed snatch pulls 90kg
Flat footed clean pulls 105kg
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Post by elena on Jul 2, 2013 6:11:43 GMT
Haven't posted in a few days so missed tracking Friday and Saturday as well as yesterday
Friday
Not a great day. Was supposed to be going heavy but missed snatches on 68 then 70 which should be easy. Went up to 72 and got that but a long way off where I wanted to be.
Finished with some heavy power cleans then helped set up for the comp on Saturday
Sat 29/6
Power snatch 3x2 55kg
Power clean + jerk 3x2 65kg
Push press up to 70kg for doubles
Then helped Simon coach all the wonderful IWBC lifters in the comp
Monday
Session started great ended badly
Snatch for doubles on 70 and 73. Fairly easy
Power clean + jerk up to 80kg where it became more of a clean than power clean
Jerk from rack up to 95, attempted 100 and heard my knee pop, can't fully extend or flex it now. Or weight near properly. Just what I wanted less than 2 weeks out from nationals
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Post by elena on Jul 5, 2013 21:15:00 GMT
So my training diary is going to be a little slow for a while since I've done my ACL, but I will need to write myself a rehab program, and maybe should start tracking food since I'll be a little less active, so I'll start from yesterday
Training
Very very slow stationary cycling 5mins, was able to cucle properly with the seat all the way up, now need to work on lowering it as ROM increases
Slow cross trainer 5 mins (all ROM stuff) this was better than bike as it suits the roM I have right now a bit better
Seated military press 5x8 35kg
Step ups into box on bad leg 4x10
Bar sit ups 15kg
Food
Eggs on toast
Vietnamese chicken sandwich/roll
Mandarin
Mince with sweet potato, egg and veggies
Ice cream
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Post by elena on Jul 24, 2013 10:53:03 GMT
Haven't been posting because my training has been pretty boring lately, kind of just killing time until I get a date for my surgery. But may as well post it anyway, that way I can see how lazy I'm being!
Weds 24/7
Box squats 6x4 65kg
Have been told to take these super light, trying to sneak a bit more weigjt on each time which is probably bad
Weird kind of super straight legged power snatch
Off blocks 30kg. 4x3
Felt good to do a snatch type movement even if it was really light
Press behind neck
4x3 40kg
Leg press
Mainly just isometric holds, trying to get the left quad firing again, it's wasted away a bit
Dips 4x10
Bar sit ups
4x10
Kind of hard to stay motivated training at the moment. But
I've set my goal as lifting at the comm games trials in April. May not be in the form I wanted and have to accept its a really long shot of making the team now, but I think it's a realistic time goal to aim for.
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Post by elena on Aug 17, 2013 3:12:52 GMT
Finally have a program again for training so feels a bit more structured.. I don't work very well when I just have to make it up on the spot each day.
Lately have been doing lots of box squats ( can't reach full depth in the squat yet, not sure why) which is basically squatting to sit on a box, rocking back to take all weight off feet then pushing back up. Also band squats which take some of the load off in the bottom of the squat but once you reach about halfway it's normal.
So this week
Mon:
Snatch deadlifts 4x6 75kg
Box front squats 4x6 75kg
Seated row 3x6 40kg
Bench press (hate this exercise so much!!) 3x6 40kg
Tues:
Deadlifts 4x4 95kg
Band back squats onto low box 3x6 125kg
Can't remember the last exercise for this day
Wed:
Military press(shoulder press) 4x2 48kg
Hang clean shrugs( flat footed, can't go onto my toes or my knee slides all over the place) 3x6 100kg
Dips 2x10 with band, 2x5 without
Friday
Romanian deadlifts 3x6 105kg
Box front squat into shoulder press 4x2 58kg
Box back squats 3x6 90kg
Sat
Felt pretty sick today, some sort of virus or something so didn't push too hard
Snatch grip RDL 4x4 70kg
Snatch grip hang pulls (flat footed) 3x6 80kg
Deadlifts 3x6 90kg
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