It has a been a few weeks since I have had time to sit and actually write anything. Life happens, especially with 4 kids. To be honest, life can be down right hectic. It has not even hit full busyness in our life. We only have 3 of 4 kids in activity, but we only have about 2 years before all 4 are being run around every night of the week. Even with all the kids activities, I am some how still finding time to train. I am on the last 4 weeks leading up to the weight lifting meet. Week 11 and 12 are finished and have been very disappointing, and I can point to many reason as to why training has not been great. I have been fighting off sickness for these two weeks. I had a chest/ head cold during week 11. Then everyone in the family has been sick as well. My wife was at the doctors office 3 of 5 days this past week. All of the kids being diagnosed with a sinus infection/ ear infections and 1 case of pink eye. I then notice a fever blister coming on and my wife picked up a 24 hr stomach bug. It is also allergy season for me. Even though I have not been super sick, with the entire house being sick this means that no one in the house is sleeping good. Sleep is so important for results in a good training day. I have not really missed any training days, but I m have not had the drive to really push my training these first two weeks of this peaking cycle.
On top of the all the sickness in my house, I have been plagued with these nagging training pains. My Psoas is my biggest problem lately. It is hindering my catch on both my clean and jerk , and snatch, along with my ability to squat heavy. Combining all of these issues ,it has made for a very discouraging and frustrating couple weeks of training. These weeks should be a time when I am getting super excited about my competition.
The mental aspect of lifting is real and can have a huge impact on the wether you hit lifts or not. I am starting to taper down to be ready for my meet in the two weeks. My snatch is my biggest issue right now getting ready for the meet, I have only caught about 91%(210#) of my max the last few week. This is my first weight lifting meet and I think it more important to make sure I am landing my lift instead of hitting close to PR results. My best snatch is 230#, so my current thinking based on how my lifts have been going over the last 6 weeks of training to open with 195# snatch, This is very safe lift for me, then I will move up to 205# on my second attempt and then 215# on my third attempt. Although I still have 2 week to decide, this is my current plan. I hope to build a little confidence on the actual platform.
On my clean and jerk, things have been going a little better the past couple of weeks. I have been able to clean and Jerk up to 295# a couple times. My biggest concern on my clean and jerk is the actually Jerk. I sometimes do not get a full lock out which lead to a press out of the weight at the top. This is not a good lift if I press it out. In my head I am going back and forth on where I should open. I think I am going to play it safe and open with a 265# and then jump to 285#, then jump either to 295# to 305# depending how things feel. My PR clean and jerk is 305#. The entire point of this meet is to have fun and see how I can do with weightlifting. I have competed in powerlifting, Crossfit and now weightlifting. This meet is a stepping stone to allow me to go to the American Open 2.0 in Albuquerque in July, which I hope to hit better numbers at a national meet, which will give 17 weeks to prepare and get my psoas issue under control.
My week 11 and 12 are very similar,
Day 1
- Snatch (Percentage work up to about 90% then if things are good work up but stop at 1 miss)
- Clean and Jerk (Percentage work up to about 90% then if things are good work up but stop at 1 miss)
- Back Squats 3RM
- Clean Pulls from block 3x3 @105%
- One Arm Rows 3x8
- KB high pulls 3x8
Day 2
- Front squats 1RM 7 sec pause
- No hook Hang Power Cleans 3x3 @63% then 3RM
- barbell rollouts 3x10
Day 3
- Snatch (Percentage work but bigger jumps than day1 up to 85% then work up but no misses)
- Clean and Jerk (Percentage work but bigger jumps than day1 up to 85% then work up but no misses)
- Elevated Suitcase DL 3x8 each side
- Zercher Lunges 3x8 each side
- Sled drags forward and backwards
Day 4
- Overhead squats work up to 80% with 5 sec pause
- Hang power snatch 3x3 @65% then 3 RM
- Plank Lat pulls
Day 5
- Snatch ( Comp style 3 attempts)
- Clean and Jerk ( Comp Style 3 attempts)
- Back squats 1 Rep@95% rest 2 min then 4 reps@ 80% for 3 sets
- Snatch pulls from blocks 3x3 @105%
- Reverse hypers 3x8
I start week 13 this week and it very similar to week 11 and 12 except that a lot of the accessory work as been reduced and I am not allowed many misses at all. These weeks are for being consistent with reps that I plan to hit the day of my comp. I want to build confidence while maintaining my strength over the next two week so on the day of the meet I can preform as expected. As plagued as I have been in the gym the the past few week, I am confident the day of the meet I will be ready as like other competition I have been in I will step up to the plate with everything I have.
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