Well, I'm off to a very slow start this year, but it's time to get the ball rolling.

Best Lifts:

Snatch - 95kg (Nov - Virtualmeet)
C&J - 125kg (Nov - AB Provincials)
Back Squat - 155kg (Dec) 160kg (May3/11)
Front Squat - 140kg (Sept) 315lbs (April29/11)
Deadlift - 187.5kg  195.5kg (Feb/11)

Goals:
200kg deadlift in February meet
100kg snatch before the end of May
Make National qualifying standard - 248kg @ 94

[127.5]

Starting with a 16 week cycle from performancemenu.com, four 4 week cycles alternating strength focus and technique focus.

Strength Week 1, day 1:

Back squat - 83% x 3 x 5 - 127.5
Snatch deadlift - 110% (of snatch) x 3 x 3 - 110
Push press - 80% x 5 x 5 - 60, 70x4
Pull-ups - (6, 8, 10 reps) x 2
Weighted sit-ups - 3 x 10

Last set of squats:

[60]

Off to a terrible start here.  Ended up getting called into work on Friday, and then Saturday as well. 

Spent a little time on Saturday attempting a Turkish get-up for the nowyoutry.com monthly challenge.



Sunday took the technique work from day 2 and combined with the strength work for day 3.

Mid-hang muscle snatch - 60% x 3 x 3 - 60 - this was a little too heavy, tons of press out
2-position clean (floor, mid-thigh) + 2 jerk - 60% x 4 sets - 80

Front squat - (70% x 3, 75% x 2, 80% x 1) x 3 100, 105, 115
Snatch pull - 100% (of snatch) x 3 x 3 100
Rack jerk - start with 1 push jerk + 1 split jerk until you can't push jerk anymore; then drop to split jerk only to a heavy single 80, 90, 100 - stopped there, my shoulder was sore from the get-ups.

[60,70,80x2,85xf,f,1,f]

Monday, went and did my max attempts for the week since Tuesday night is gymnastics and Wednesday my wife is out.

Snatch: 60,70,80x2,85xf,f,1,f
C&J: 70,80,90,100,110,115xf
Squat: 110, 130, 140, 145

Turned my platform sideways and took some video.  My technique is really off, especially the snatch, the bar was leaving my legs about mid-thigh instead of near the hips.  I need to do more focused technique work in my warm-up.

[70]

Did a little conditioning with the kids at gymnastics on Tuesday, and about 20 minutes of stretching and core work on Wednesday.  Then last night:

Power snatch - 75% x 2 x 3 70
Snatch balance - heavy single; 80% x 2 x 2 70, 80 -gave up on these, need to learn them with lighter weight
Back squat - 85% x 3 x 5 132.5 - felt heavy but got better as sets went on
Clean deadlift - 115% x 3 x 3 140
Push press - 83% x 5 x 5 60,65x4 - right shoulder doesn't like these
Bent row - test max; 77% x 8 x 3 65x2,80 - 80 was a bit heavy, cheated the last couple reps
Weighted GHD sit-ups - 3 x 6 (unweighted on bench)

[60]

Spent the weekend curling in a bonspeil.  Haven't thrown a stone in a couple years but we did pretty decently, finishing 2nd in the C division.  I'm surprised I wasn't more sore after 5 games in 48 hours. 

Last night's lifting:

2-position snatch (floor, mid-thigh) - 60% x 4 sets 60
Front squat - 75% x 3, 81% x 1, 77% x 3, 80% x 1, 79% x 3 105,115,107,112,110
Snatch pull - 103% (of snatch) x 3 x 3 102.5
Rack jerk - heavy single; 90% x 1, 85% x 1 x 2 70,90,100,110,120,125f,110

3 rounds for time of:
10 sand bag halfmoons - done with 25kg plate
10 clapping push-ups
(time not kept)

Last night's workout was rushed, I tried to squeeze too much in to too little time.  Started off on the wrong foot by not getting a good warm-up and rushing into heavier weights.

Snatch: 70, 80, 85, 90fff  -- had the bar high enough but it was getting away from my body and finishing out front
C&J: 70, 90, 100, 110, 115ff --missed the jerk both tries
Front Squat: 110, 120, 130, 135f --not enough rest between attempts

[135]

Warmed up with some power snatches and then full snatch, just missed 90 twice, technique was feeling more solid.

Back squat - 87% x 2 x 4 135
Snatch deadlift - 118% (of snatch) x 2 x 3 110,120,130 -increase weight because these felt light for deadlifts
Push press - 85% x 4 x 5 70,75x4
Bent row - 80% x 6 x 3 80 - felt a little too heavy

The other good thing. my wife and I have been doing 5-10 minutes of stretching just before going to bed.  Been working mostly on my hips, a little on my bad shoulder. 

[55]

13-02-2011

Muscle snatch - 65% x 3 x 3 55
Power clean + clean + jerk - 65% (of clean & jerk) x 4 sets 82.5
Front squat - 80% x 3 x 5 110, 120x2, 115x2 --110 felt light, 120 heavy
Snatch pull - 105% (of snatch) x 2 x 3 102.5
Rack jerk - heavy single 90,100,110,115,120f --110 and 115 felt very solid
Ab Wheel 10x3

14-02-2011

Wanted to try a heavy deadlift to get a feel for how much weight I need to borrow.

Clean to bottom (not stood up): up to 120x1x2
Deadlift: 120x3, 140x3, 160x3, 185x1

turns out I'm not going to need too much more...

Conditioning

Tabata intervals, 8 rounds:
KB swings with 20kg plate
Pull-ups (assisted)
Push-ups

I really need to do more conditioning

edit: oops wrong day

16-02-2011

Max day
Snatch: 90,f,1 92.5,f,f
C&J: 115x1,f,f
Squat: 150x1

Snatch is coming along, finally hit 90 again and 92.5 were both near misses.  115 was a little shaky on the first try, then went and missed the clean on attempt 2 and jerk on #3.

[140,145]

Strength cycle 1, week 4
18-02-2011

Back squat - 90% x 2 x 2 140,145
Snatch pull - 107% (of snatch) x 1 x 2 105
Press - 80% x 4 x 4 60 (did a single with 70 as a test)

Done with 10kg plate, on rower:
Weighted GHD sit-ups - 3 x 10
Russian twists - 3 x 20

[60]

20-02-2011

Muscle snatch - 70% x 3 x 3 60
Clean + push jerk + hang clean + jerk - 60% x 3 sets 80,90,100

Front squat - heavy single (~90-95%) 140, 145f
Rack jerk - 80% x 1 x 3 - These became C&J at 110, jerks were off, missed 2 of 3

Overall, felt like a very good workout, tied my FS PR, not sure why the jerks at the end were so terrible, the two at 100 felt easy.

22-02-2011

Max day

Snatch: 80x2, 85, 90, 92.5f
C&J: 90, 100, 110, 120f,f

ran out of time for squatting.  C&J missed the jerk both times, first was way in front, second I balked.

I think Friday will be the day for deadlifting

[70]

26-02-2011

Deadlift day!

27-02-2011

Back needed some recovery time after the deadlifts so started with the light day

Power snatch - 80% x 2 x 4 70
Power clean & jerk - 80% x 1 + 2 x 4 90

Wall sit for nowyoutry.com

WARNING - MOST BORING VIDEO EVER