Training 4.9.14

• Snatch
• 2.2 @ 60kg
• 2.2.1 @ 65kg
• 1.1 @ 70kg
• 1.1 @ 73kg (PR!!!)
• High Pull Snatch
• 3.3.3 @ 70kg
• Snatch Pull
• 3.3 @ 85kg
• 2.2 @ 90kg
• 1.1.1.1 @ 95kg
• Drop Snatch (Power)
• 3.2.2 @ 70kg
• Missed second rep on second set
• 1.1 @ 75kg
• 1.1 @ 80kg
• Missed second set
• 4 @ 65kg

These power drop snatches felt heavy and I felt pretty unstable on the lock out.  Definitely need more work here.  My body is sore...elbows, traps, lats.  Looking forward to a rest day.  Went to the gym later today and did a sauna.  Also did some bodybuilding with triceps and lats (rear barbell presses, dips, and pull ups).  Istvan says no more pull ups.  :)  Getting a massage tomorrow night.  Need it badly!

Training 4.8.14

• PC + PP
• 1+3; 3+1 @ 68kg
• 1+2; 2+1 @ 72kg
• 1+2; 2+1 @ 76kg
• 1+1; 1+1 @ 80kg
• Clean pull
• 4.3 @ 95kg
• 3.3.3 @ 105kg
• 2.1.2 @ 110kg
• Front squat
• 3.2 @ 85kg
• 2.2.1 @ 90kg
• 1.2.1 @ 95kg

I've been working with a wider stance on the start for both the snatch and the c&j and I think it is making a difference for the better.  Another good training day!

A blow to the gut and training 4.7.14

So...over the weekend, my sweet, precious, recently turned 3 year old was diagnosed with diabetes.  I was/am devastated.  It has been a whirlwind of emotions, but, overwhelmingly, I feel grateful.  Grateful for my education and profession (I'm a nurse) and grateful for Brian's (the hubs) recent diagnosis of diabetes four years ago.  Our experience helped us to recognize Johnny's symptoms before he really even got sick...which helped us to avoid an expensive hospitalization and a potential traumatic experience for our sweet boy.  John has been handling it all like a champ so far, and we are grateful for that, too.  We have secured timely appointments with doctors and specialists and we are ever so thankful.  While we know this is going to be a battle, we are ready to fight.  Remember how I couldn't summon my passion or fighting spirit last week?  Well...it has been summoned and is in full force!!!  Don't mess with this momma tiger's cubs, dang it!  Ironically, this life experience has increased my desire to be successful with weightlifting more than ever.  To prove that I can do hard things...and to show Johnny that ALL is possible if he is willing to work hard, sacrifice, just keep trying to most of all, continue to trust in the Lord to provide and make up the difference after we've done all we can do.  Being a mother has taught me more about life than anything else I ever could've done and I am convinced it is what helps me to be a better weightlifter.  Conversely, weightlifting helps me to be a better mother, too.  It's a symbiotic relationship...as my brainiac 5 year old would say! :)

• Snatch (knee)
• 3.3 @ 55kg
• 2.2.2 @ 60kg
• 1.1 @ 65kg
• 1 @ 68kg
• 1 @ 70kg
• I've never really established a 1 RM snatch from the blocks before, so I'm gonna go ahead and call this a PR and we'll work from here.  
• Snatch pull
• 3.3 @ 80kg
• 3.2 @ 90kg
• 2.2.1 @ 95kg
• Back Squat
• 3.2 @ 100kg
• 2.2 @ 106kg
• 1.2.1.1 @ 113kg

This was the best training day in a long time.  Feels good to feel good again.  :)

 

We're in the New Gym! And Training for 4.4.14 and 4.5.14

So...we ended up having 3 days off in a row this week because the landlord was slow to reply back, but long story short...we are in our new space!!  Yay!  Olympia Weightlifting is about to get R.E.A.L!!!  :)  My little Johnny calls it "the new, new gym".  Ha!  Kind of sums up our transient gym lifestyle as of late....EVCF, LA Fitness, AZ Fencing Center, and finally, Olympia Weightlifting.  He told Istvan, "I like your new gym. It's awesome."

After taking three days off, and with PMS, my training was terrible this week.  But...let the record book show that I at least attempted it.  :)  We stayed lighter due to all the change...

4.4.14

• Snatch
• 3.2 @ 60kg
• 2.2 @ 65kg
• 1.1.1 @ 69kg
• C&J
• 2+1; 1+2 @ 67kg
• 1+2; 1+1 @ 71kg
• 1+1, 1+1 @ 76kg
• Back Squat
• 3.3 @ 100kg
• 2.2.2 @ 106 kg

4.5.14

• Power Snatch
• 4.3.4.2 @ 50kg
• this was supposed to be 4x4 without straps.  I did it without straps but it wreaked havoc on my hands. I don't know what was up with them, but they started blistering and tearing everywhere!  I had to cancel the final two reps on the last set due to bad tearing.  And, I had to cancel power cleans and push presses, too.  
• Front Squat
• 3.3 @ 80kg
• 2.2.2 @ 85kg
• 2.2.1 @ 90kg
• Good Mornings
• 5x10 @ 15kg

Looking forward to next week!  I need a good week of training.  I feel like I've had a lot of poor sessions lately and it is wearing on me mentally...as well as being in the final stages of tax season.  I know that the fight and passion is still inside of me, but it is harder to feel and summon these days.  Looking forward to a two day get away with the hubs post tax season to celebrate being done AND 10 years of marriage!

Training 3.31.14

• Snatch
• 2.2.1 @ 80% (65)
• Made first set, missed both reps on second, power snatch on third.  Ugh!
• 2 @ 85% (68)
• Make, miss on this set... Istvan cancelled scheduled programming and we did the following...
• 2.1.2 @ 60kg
• Clean + PP
• 1+2; 2+2; 1+2, 2+1; 1+2; 2+1 @ 60kg
• These were adjusted, too.  Stayed light.  Just not feeling it.  There are days and there are days.  :) 
• Front Squat
• 2.2 @ 85% (90)
• 2.2 @ 90% (95)
• 1 @ 95% (100)
• 1 @ 100% (105)
• 1 @ PR (110)
• Just BARELY missed this attempt!
• Ironically, with everything else feeling pretty terrible today, these felt okay.  I'm sure if I felt my best, I would've hit that 110 and possibly even more!
• Drop Snatch
• 3.2 @ 50kg
• 2.1 @ 55kg
• 1 @ 60kg
• 1 @ 65kg
• 1 @ 70kg (PR...yeah...still not my true 1 RM)

Today was just AWFUL.  My body felt more beat up than usual.  I'm sure PMS is affecting things.  My left knee is bothering me some.  Blah, blah, blah...

We are supposed to be moving gym locations again this week and hopefully getting settled in to our new, permanent space.  Yay!  So, I will be resting the next two days while Istvan gets the new space set up (assuming he hears back from the landlord, finally).  I think my body will appreciate the extra rest! And...I hope we get in the new space because I'm tired of moving around.  I'd love to have something more consistent.  Mostly with training times.  I miss my mornings!  :)

Training 3.29.14

• Muscle Snatch + Squat
• 3.3.3.3 @ 35kg
• 3.3 @ 40kg
• This was the first time doing this movement.  It's a muscle snatch into an immediate full squat without any moving of the feet.  It definitely exposes weaknesses...aka not staying tight in the bottom and not reaching full extension of knees, hips, and toes.  This is a good drill for me.  :)
• Drop Snatch
• 2.3 @ 50kg
• 1.2 @ 55kg
• 2 @ 60kg
• 1 @ 65kg
• 1 @ 68kg (Technically a PR, but I really haven't attempted a 1 RM on this movement.)
• High-Pull Snatch
• 3.2.3 @ 60kg
• 3.2 @ 65kg

Easier day today after yesterdays long session.  I am simply exhausted.  I was up again through the night with a sick kid....AGAIN!!!  If I have to clean up one more episode of diarrhea or vomit in the middle of the night, I am going to cry.  Or wash an entire set of bed linens again.  Ugh!  This is hard.  I am simply running on tax season fumes.  I've lost my enthusiasm...  Maybe some of the apathy is due to PMS, but I'm really just so tired of tax season.  TWO. MORE. WEEKS!!

Training 3.28.14

• Snatch
• 2.1 @ 80% (64)
• Missed final set. Just plain threw it clear over my head.
• 2.1 @ 85% (68)
• First set felt like BUTTAH!!  Both reps.  Missed final set. Same problem as above.  Too excited.  :)
• 1 @ 90% (72)
• 1 @ 75kg
• 1 @ 78kg (previous PR)
• 0.1 @ 81kg (PR!!!)
• Missed first attempt.  Pull felt great.  Here's a video of the made second attempt.

• 0.0.0 (85kg)
• Missed the first and final attempt behind me.  Second attempt was out in front.  This does not feel heavy.  I am just not staying tight when I receive the bar.  I'm chalking this up to not being able to do much overhead work as of late due to the injury. But honestly, I feel confident that I could pull and get under 90 right now.  Just got work on staying tight.  Here's a video of one of the misses.

• 2 @ 65kg
• Istvan had me try two at this lower weight to "correct" my issue of not being tight.  Well...I didn't correct it and I missed the first rep, so we called it a day and moved on to clean and jerks.
• C & J
• 1+1; 1+1 @ 80% (75)
• 1+1 @ 85% (80)
• 1+1 @ 90% (85)
• Immediately after this rep, I had to attend to motherly duties and change a very soaking wet diaper and toddler.  Included a full wardrobe change plus cleaning up the mess that was left on the furniture.  :(  Needless to say, I had too long of a break between this set and my next set.  Plus, being mortified about the mess made and attempting to clean it all up.  Ahhh...I should've tried to find some help with childcare today.  9 times out of 10, the boys are really great.  But..I can never just completely focus on what I'm there to do (train) when I have them with me.  Just two and a half more weeks and then tax season will be over!!!  And hopefully, I'll have a little more help with the kids.  
• 1+1 @ 95% (90)
• Missed first clean attempt...fell on butt...just too much rest in between this attempt and the previous one.  Nailed the second attempt easily.
• 1+1 @ 100% (95)
• This was just TOO easy!  And felt so great!
• 2 failed attempts at 100kg
• Missed the clean both times.  Pull was super easy.  Almost made it out of the hole on the first attempt, but my footwork wasn't too great and so it made coming out a little more challenging due to inability to maintain proper positions.  The second attempt, I was just too slow with my elbows.  Racked it, but caught it way too low to do anything with it.  Definitely have this next time!!!  
• Back Squat
• 2.3 @ 90% (113)
• 1.2 @ 95% (120)  

I have so many mixed emotions about today!  Totally frustrated because I wanted to hit 85/100 so bad today!!  Haven't attempted PR's in so long, so I expected to have some.  But...even without hitting them, I at least know that I am definitely strong enough to hit them...just need some more focus on technique.  Also, I know that having my kids with me today definitely limited my potential.  I love those boys, but man...well...they can be distracting!  :)  Also, I started my monthly problem today, too, and I'm sure that has more effects than I even know!  

Training 3.26.14

• Snatch
• 3.3 @ 75% (60)
• 3.2 @ 80% (64)
• Missed final rep of first set (behind me).  Missed first rep of final set (pulled WAY TOO aggressively and lost it behind me) and so we cancelled the second rep too.
• 2.1 @ 85% (68)
• 1 @ 71kg
• 1 @ 74kg
• 1 @ 77kg
• 2 attempts at 80 KG and missed them both.  
• The first one I caught but lost it on the way up.  My elbow was starting to rotate and taking too much pressure, so I let it go.  In a comp, I would've fought for it and probably could've held it, but in training, it wasn't worth the risk.  The second one was just a technical nightmare.  Got under it but shorted my second pull which left me chasing the bar.
• Jerk (front)
• 2.2 @ 75kg
• 2.2 @ 80kg
• 1.1 @ 85kg
• 1 @ 90kg
• 1 @ 95kg
• 1 @ 100kg (PR!!!)
• 1 @ 105kg (PR!!!)
• Actually missed first attempt at this weight and got it on the second attempt.

• Front Squat
• 3.3 @ 85% (89)
• 3.2.2 @ 90% (95)
• These were a doozy after all the leg work this week!  Rest day definitely in order for tomorrow.  And the sauna.  

I came in to today's training session very tired.  I didn't rest well last night and I spent all morning cleaning house and on my feet.  Happy to say that once again, NO PAIN IN MY SHOULDER with any of the movements today.  Still haven't heard back from the physiatrist regarding my tests last week.  I will call his office tomorrow.

Training 3.25.14

• Clean (knee)
• 3.2 @ 80% (72)
• 2.2.2 @ 85% (76)
• 1.2 @ 90% (81)
• 1.1 @ 85kg
• Push Press
• 3.3 @ 80% (64)
• 2 @ 85% (68)
• 1 @ 72kg
• 1 @ 75kg
• 1.1 @ 80kg
• 1 @ 85kg (PR!!!)
• These felt great.  Felt strong and like I could definitely do more.  And NO shoulder pain!!!  YAY!!

• Clean pull
• 3.3.3 @ 100% (95)
• 2.2.2.2 @ +10kg (105)
• Body building
• Push ups (no weights)--5x10
• Lateral Raise (5kg each arm)--5x10

Training 3.24.14

• Power Snatch (knee)
• 3.3.2 @ 80% (58)
• 2.2 @ 85% (62)
• 2 @ 65kg
• Snatch High-Pull
• 4.4 @ 80% (65)
• 3.3.3 @ 85% (70)
• Back Squat
• 3.3 @ 85% (106)
• 2.2 @ 90% (113)
• 1 @ 95% (120)
• 1 attempt at 130kg--miss
• 3 at 105kg
• Drop Snatch
• 3.2 @ 50kg
• 2.1 @ 55kg
• 1 @ 60kg
• 1.2 @ 65kg
• Body Building
• triceps (behind the head) 
• 3x10 @ 35kg
• 3x10 @ 40kg
• t2b
• 50 reps

Training 3.22.14

• Drop Snatch
• 2.3.2 @ 50kg
• 1.2.1 @ 55kg
• 1.1 @ 60kg
• High-Pull Snatch
• 3.2.3.2.2.2 @ 85% (68)
• RDL's
• 3.4.3.2 @ 90% (90)
• Push Ups
• 100 reps (mostly partitioned in sets of 10)
• Much easier without a plate on your back!  :)  Feeling stronger than ever on push ups. Historically have not been one of my strengths, so this is exciting.

Training 3.21.14

• Power Snatch
• 2.3 @ 80% (56)
• 2.2 @ 85% (60)
• 2 @ 90% (63)
• 1 @ 95% (67)
• 1 @ 71 (PR!!!)
• 1 @ 73 (PR!!!)
• I feel like I have lead in my shoes!  I feel like I'm not moving my feet well or very fast.  Istvan said this is normal due to the heavy strength emphasis.  I can't help but wonder if training at a heavier body weight leaves me a little slower, as well.  At any rate, the strength work is definitely paying off.

• Power Clean
• 2.2 @ 80% (66)
• 2 @ 85% (70)
• 1.1 @ 90% (74)
• 1 @ 95% (78)
• 1 @ 83kg (PR!)
• Haven't attempted a PR power clean from the floor in over a year, when I was still doing CF, and it was 175#...or 80kg.
• 2 @ 85kg (missed both attempts)
• First one I caught in power but ended up full cleaning.  Second attempt, I stayed power but didn't get my elbows through fast enough.  Again, feeling slow but powerful these days! :) Have to admit a little disappointment on this one.  Thought my PR would be much higher.  Onward and upward!
• Back Squat
• 2.3.1.2 @ 90% (112)

Training 3.19.14

• Snatch Pull
• 4.3 @ 100% (80)
• 3.3 @ +10kg (90)
• 2 @ + 15kg (95)
• 2 @ +20kg (100)
• These felt really good today!
• Jerk
• 2.2 @ 65kg
• 2.2 @ 70kg
• 1.1.1 @ 75kg
• Kept these pretty light due to shoulder/back...which actually felt pretty darn good today!  Best it's felt in the last week.  Finished first pack of steroids today and will begin a new pack tomorrow.  Maybe their finally working...
• Front Squat
• 3.2.3.2 @ 90kg
• Cut some reps and weight on these to be cautious of shoulder and back...could feel it on occasion coming out of the bottom.

Cancelled Drop Snatches today.  Taking it easy on that shoulder even though it is feeling better today.  Sauna this AM.  Body is feeling pretty darn good for a heavy week thus far.  Rest tomorrow.  

Training 3.18.14

• Clean (knee)
• 2.2 @ 80% (76)
• 2.2 @ 85% (81)
• 1.1.1 @ 90% (86)
• 1 @ 90kg
• This last single was an extra rep and technically a PR since I didn't have a PR full clean from the blocks. 

These mildly irritated the shoulder in the rack position at the bottom of the clean.  So we actually cut the reps from where they were supposed to be.  But they felt pretty easy and MUCH better technique wise than last week.  Istvan says that I am better/stronger from the ground.  So cleaning 90kg from the blocks is easily 100/105 from the ground...in his opinion.

• Push Press
• 2.2 @ 80% (64)
• 2.2.2 @ 85% (68)
• 1.1 @ 90% (72)
• 1 @ 75kg
• This final rep was supposed to be done at 72kg, but Istvan had me attempt 75kg.  These didn't irritate the shoulder nearly as much as I thought they would.  I could still feel it some, but not much.
• RDL's
• 3.3.3 @ 80kg (1 second pause in 2 positions)
• 2.2.2.2 @ 90kg (2 second pause in 2 positions)
• Bodybuilding (alternated sets)
• Push ups
• 5x10 with 15kg plate
• Lateral Raise
• 6x10 with 5kg plate each arm
• This was a really tough BB combo!

Training 3.17.14

• Snatch (knees)
• 3.3.2.2.2 @ 55 kg
• 1.2 @ 60kg
• 1 @ 65kg
• I'm terrible at snatching from the blocks...as we're learning...and so these numbers are much lower than the working percentages that were originally programmed.  I get better as the weights get heavier, but I need to have more consistency.  More patience and more extension. These mildly aggravated the shoulder in the bottom position about 25% of the time.
• Snatch Pull
• 4.3 @ 75kg
• 2.3 @ 85kg
• 2.1.2 @ 90kg
• These felt good and strong.
• Back Squat
• 3.3 @ 85% (102)
• I did these sets at 105kg.
• 2.3.2 @ 90% (108)
• I did 2.2.2 at 110kg.
• 2.2 @ 95% (114)
• I did one set of 2 at 115. Then Istvan had me add some additional sets.
• 1 @ 100% (120) Previous PR
• 1 @ 125kg...NEW PR!!!

• 3 @ 105kg
• We weren't planning on PR'ing today but my legs were feeling so strong.  I definitely think I've got more than 125kg in me, too, if I hadn't done all the work I did leading up to it.
• Bodybuilding
• triceps (in front)
• 6x10 with 35kg
• t2b (knee lifts--center only)
• 50 reps (5x10)
• Alternated these two exercises set for set.

Training 3.15.14

• Clean Pull
• 4.3.3 @ 90% (85)
• 3.3.3 @ 100% (95)
• Push Press (behind the neck, wide grip)
• 3.2.2.3.2.2 (45)
• Drop Snatch
• 3.2.2.3.2.2.2 (45)

Was SUPER careful on all of these exercises today.  Everything was light and there was very minimal discomfort, if any at all.  

Had a great discussion with Istvan after training.  I was able to talk with him about everything that is going on...mainly the financial and time stressors on my family.  He is so very understanding and had some good things to say and for me to think about.  I think it would be beneficial for Brian and Istvan to have a talk so that we can all be on the same page.  Sometimes, an outsider's perspective carries a little more clout than your spouse's.  Sad, but true story.  But, since he knows better about what being a competitive weightlifter is all about--the time, the money, the EVERYTHING--he certainly is more qualified than I am to have that discussion.  

My shoulder is still pretty sore today.  I've been icing, taking Motrin and the prescription oral steroids given to me by the Physiatrist.  Hoping to have some relief come Monday.  Plan to make the most of my rest day tomorrow.  

Training 3.14.14

• Power Snatch + Snatch (knee, blocks)
• 2+1; 1+2; 1+2 @ 80% (56)
• 2+2; 2+1; 1+2 @ 85% (60)
• Was supposed to do some work at 87% too, but my shoulder/back problem was bothering me and my form was not too great so coach cut me off.  I'm feeling pretty discouraged about this injury.
• C&J
• Abandoned these during my warm up, because catching the clean, even at 55kg, aggravated the shoulder.  Very discouraged.
• Snatch Pulls
• Scratched as well.
• Strict Press (wide grip) behind the neck
• 15kg, 5x10
• added on the fly.  These did not hurt.  Just nice and easy.

Left the gym feeling very discouraged.  Came home and spoke with my father (a Dr.) about the current treatment and diagnostic plan for my back.  My husband was in the on the discussion as well.  Needless to say, this injury is adding A LOT of expense to an already expensive hobby.  I wasn't feeling a lot of support and understanding from my family tonight.  It left me feeling very discouraged and disappointed.  In their minds, the "logical" thing to do is to stop training, take six weeks off and let the injury get better on it's own...instead of spending money with different treatment plans to make it better.  While I understand their rationale, it goes against everything in my nature to abandon my goals and just give up.  I don't have the luxury of time right now.  I have very limited time to reach the goals that I've set for myself, and given the fact that this is kind of a one-time shot (because my husband wants to have another child after nationals), I have to give it all I've got while I can.  I don't know if I'll ever have this chance again...and most likely won't.  I am a fighter.  I am a competitor.  I was meant to do great things.  Even when difficulties and hardships arise.  I've committed myself to something and I will see it through.  But...I need their support.  I can't do it without my husband's support and hopefully, encouragement.  He has given me wings to fly on this journey...and I hope he will continue providing the wind, too.  

  

Training 3.13.14

So I ended up catching the same bug that plagued my whole family and spent a day vomiting and in bed.  Yesterday was an unplanned rest day.  Felt good enough today to go in and do some light work. Coach changed some things...lowered percentages and reps, as well as changed cleans to power...just to be sure.

• Power Clean + Push Press
• 1+2; 2+2; 2+2 @ 80% (64)
• 2+1; 1+2, 2+2 @ 85% (68)
• On final rep of push press, I felt a pop and a pain in my back/shoulder--same area that has been bothering me.  It was painful for a while but then eased up.  I was supposed to do RDL's afterwards, but it was still to tender to do that and hold the positions.  So, we skipped them and moved to squats.  I have a diclofenac patch in place and am icing it.  I will start the steroid prescription in the morning.
• Back Squat
• 4.3.3 @ 80% (96)
• 3.2.2.2 @ 85% (102)
• Body building
• triceps 6x10 (25kg) bar in front
• sit ups 6x10 (15kg) on chest
• alternated sets

Training 3.11.14

My baby began throwing up last night around 1 AM.  He threw up about 8 times between 1 and 6 this morning.  I didn't get much sleep last night and I am feeling the effects of it today.  My 5 year old started throwing up this afternoon and my husband came home from work early today because he wasn't feeling well either.  He has yet to throw up, but he feels like it will happen soon.   When I left to the gym to train today, everyone was actually feeling okay.  The baby was much better and the hubs and the oldest were just watching a show together.  On my way to the gym, I got a text that the oldest had begun throwing up.  Needless to say, when I arrived at the gym, my mind was elsewhere, and as much as I wanted to train, it was difficult to focus.  I was exhausted.  Coach cut my workout in half, and I am grateful.

Also, this AM, I saw the physiatrist.  He also tends to believe that my scoliosis is not structural as much as it is functional.  He wants me to have more testing--a MRI, CT scan, and more spinal Xrays--to rule out nerve compression due to a disc and a leg discrepancy.  In the meantime, he has given me two prescriptions...diclofenac patches for pain and a corticosteroid for the inflamed muscle.  Here's to hoping we get some answers and I start feeling 100%!

• Snatch pull + Power Snatch (knees)
• 6 sets of 1+2 at 55kg
• These sets were cut the most due to terrible technique...
• Snatch Pull
• 4.4.4 @ 100% (80)

Front squats and body building are supposed to be made up on Thursday...if I am healthy and my family is, too.  Keeping my fingers crossed that this virus passes quickly through my boys and leaves me alone!

Training 3.10.14

• Back Squat
• 3.3 @ 85% (102)
• 2.3.2.2.2 @ 90% (108)
• Legs are getting so much stronger!!
• High Pull Snatch
• 3.3 @ 80% (64)
• 3.2.3 @ 85% (68)
• 2.2.2 @ 90% (72)
• Deadlift
• 4.3 @ 100% (of clean) (95)
• 2.3 +10kg (105)
• 2.1.2 + 20kg (Sets of 2 done at 115kg, set of one at 120kg)
• Triceps
• 6x10--barbell in front 30kg
• T2B
• 50 reps (3 flutter kicks = 1 rep)

Had an appointment with the physical therapist today, and I came away feeling very hopeful.  The thought is that perhaps this scoliosis is a "functional" scoliosis as opposed to a "structural" one.  Perhaps correcting some muscle imbalances will also correct the curvature.  This is very encouraging.  So...I know have some exercises to add to my repertoire each day and will see the PT again next week.  The cost will be enormous, but I'm hoping this will help with MANY of my problems and help to correct some of my poor weightlifting positions...which means, bigger numbers!  

Training 3.8.14

• Jerks
• 2.2.2 @ 65kg
• 1.2.1.2.1 @ 70kg
• Just very light technique work and easing back in to overhead movements.
• Back Squats
• 4.4.4.4 @ 80% (96)
• Holy cow these felt so strong and good today!  Very in control, in the right positions and explosive up with no rest between reps.  
• RDL's
• 4.3.4.3.4 @ 85% (80)
• Again...just lighter technique work.  These also felt easy.

So I don't know if I ever posted the update on my appointment with the spine Dr. and my scoliosis.  Basically, the good news is that he doesn't think I have any additional abnormalities with the spine...no kyphosis.  Just mild scoliosis.  He believes this pain is muscular in origin and wants me to follow up with a physiatrist.  So, I will have that appointment this coming week.  A physical therapy appointment on Monday and the physiatrist on Tuesday.  Anxious to get to the bottom of this and be 100%.  While I am feeling remarkably better, I am not completely better and still feel somewhat limited on my workouts.  

Training 3.6.14

• Snatch
• 2.2 @ 80% (64)
• missed first rep on second set
• 1.1 @ 85% (68)
• 1.1 @ 87% (70)
• C&J
• 1+1; 1+1 @ 80% (76)
• 1+1; 1+1 @ 85% (81)
• 1+1 @ 87% (83)
• 1+1 @ 90% (86)
• 1+1 @ 90kg
• missed the jerk...but it was a VERY easy clean...just didn't punch out the jerk.
• 1+1 @ 93kg
• missed this clean...too loose underneath it
• 1+1 @ 93kg
• made clean, missed jerk.  Just not punching out.  Clean was ugly, but strength felt great.  
• Drop Snatch
• 5.4.5.4.5 @ 50kg
• just for practice.  I did not squat on these...my L knee was bothering me today.  Tweaked it somehow.  So, I just caught them high and focused on active shoulders. 
• Body Building
• t2b 5x10 (lateral, middle, lateral)
• push ups, 6x10 (10kg)
• Body building was TOUGH today.  I am SPENT!!

Today felt like a terrible training day. I am disappointed in myself as a weightlifter and a mother today.  It was just a long, tiring, hard day.  Thankful for do-overs and new starts!  Tomorrow will be better.

Training 3.5.14

• Power Clean (knee)
• 3.2.2.2.2.2 @ 80% (72)
• Was supposed to do sets and reps up to 95% today, but technique just wasn't on, so we stayed at 80%.
• Front Squat
• 3.2 @ 80% (77)
• 2 @ 85% (82)
• 2 @ 90% (87)
• 1 @ 95% (92)
• PR--100 kg
• PR--105 kg

• PR Attempt--110 kg
• Just missed this one.  Definitely have it in me, just need to work on positions.  
• Snatch High Pulls
• 4.3.3.4 @ 90% (65)
• 90% is 72, but Istvan wanted me to be at 65kg.  "There are days and there are days...."  Clearly today wasn't one of my days!
• Body Building
• Triceps (barbell in front)
• 6x10 @ 30kg
• Sit ups 100 reps
• 4x25 with 30 seconds rest in between

I watched 7 kiddos today (6 boys, 1 girl) ages 5 and under for about 3.5 hours.  I'm exhausted and I'm certain if effected my training today.  As well as training in the evening as opposed to my usual morning schedule.  Rest day tomorrow as well as an appointment with the spine specialist.  

Training 3.4.14

• Power Snatch (below knee)
• 2.3.2 @ 80% (50)
• 2.1 @ 85% (53)
• 1 @ 90% (56)
• Sets were programmed for three singles here and then done, but we were pretty certain that my PR power snatch is higher than 62kg now...so, we gave it a whirl.
• 1 @ 60kg
• 1 @ 65kg (PR)

• 1 @ 68kg (PR)

• 1 @ 70kg (PR)--8kg total PR today!!!

• Clean Pulls
• 3.3 @ 100% (95)
• 3 @ +10kg (105)
• Last rep was a little sketchy with upper back...otherwise good
• 1.1.1 @ +20kg (115)
• These felt mostly good.

Was supposed to finish the day off with jerks and bodybuilding, but ran out of time.  Planned to come back in the afternoon, but then coach had to cancel our second training.  Bummed to have missed the rest of the workout.  Hopefully, I'll be able to make up the rest of it throughout the week.  Gotta work on that overhead stuff especially.  Back is feeling better.  I'll see the specialist later this week and had a massage tonight.  All in all, feeling pretty good.

Training 3.3.14

• Back Squat
• 3.3.3 @ 80% (96)
• 3.3.3 @ 85% (102)
• 3 @ 90% (108)
• 2 @ 92% (110)--this was a bonus set
• Push Press:
• 3.3.3 @ 60kg
• 2.2 @ 65kg
• 1.1.1 @ 70kg
• Drop Snatch
• 3.3 @ 40kg
• 3.2.3.2 @ 45kg
• Bodybuilding
• triceps (behind the head)
• 1x10, 4x8 @ 35kg
• t2b (side, middle, side= 1 rep)
• 50 reps (3 sets of 10 and then the last two sets broken up.  Grip burner.)

Good day.  Trying to keep a head cold at bay.  Shoulder feeling pretty good on the presses and the drop snatches.

Training 3.1.14

• C&J
• 1+2; 2+1 @ 80% (76)
• 1+1; 1+1 @ 85% (81)
• 1+1 @ (83)
• These felt good and easy except for the jerks.  I was just shorting my dip and being cautious with my shoulder. Too far out in front...
• Snatch Pulls
• 4.3.3 @ 90% (72)
• 3.3.3 @ 100% (80)
• Istvan said these were way too easy.  So next week, we will do pulls at 80 and 90 kg.  
• Push Press (behind the neck)
• 3.2.2.3.2.2 @ 80% 
• Did these a little lighter than prescribed---so @ 60 kg--for the shoulder.  Shoulder felt pretty good.  

Today felt like my easiest training day in a long time!  :)

Training 2.28.14

• Snatch
• 2.2 @ 80% (62)
• 2.1.1 @ 85% (66)
• 1 @ 87% (68)
• Was supposed to do two more singles at this weight, but coach changed the programming to the following.
• 1 @ 90% (70)
• 1 @ 96% (75)
• 1 @ PR....80 kg
• Attempted three times and missed; two behind me and one out in front.  The weight goes up easily--even on tired legs.  Just need better footwork, more extension (more legs, less back), and elbows up on the pull.  I really believe I can get under 85-90 kg right now--if my legs were fresh and we were working on more technique....but that will come.  Right now, our focus is strength.  Here's some video.   

• C & J
• These actually got cancelled since we made PR attempts with the snatch today.
• Back Squat
• 3.3.2 @ 80% (96)
• 3.3.2 @ 85% (102)
• 2.1 @ 90% (108)
• Body Building
• push ups 5x10 (10kg plate)
• t2bs--50 reps

Training 2.27.14

• Clean (knee)
• 3.2.2 @ 80% (76)
• 2 @ 85% (81)
• 1.1 @ 90% (86)
• Power Snatch
• 4.3 @ 75% (47)
• 3.3 @ 80% (50)
• 2.2 @ 85% (53)
• Back Squat
• 4.3.3 @ 80% (96)
• 2.2 @ 85% (102)
• Bodybuilding
• Triceps (front of face) 3x10
• Situps (5k plate reaching up) 3x20
• alternated sets with no rest in between.  Burning tris!

Training 2.25.14

• Snatch (blocks from knee)
• 2.3.2 @ 80% (62)
• On second set, I missed the second rep and so we skipped the third rep.  On third set, I missed the second rep again.  It just took me a while to get warmed up this morning.
• 2.1 @ 85% (66)
• 1.1.1 @ 90% (70)
• Ironically, these were my best snatches of the day. Apparently, heavier is better.  My catch is a little loose and wobbly.  Some of it is due to being a little worried about aggravating my back/shoulder any more.  I also think that taking time off from push presses and drop snatches in order to rest the injury hasn't helped my catch either.
• Front Squat
• 3.3 @ 80% (78)
• 2.2 @ 85% (83)
• 1.2 @ 90% (88)
• 1.1 @ 95% (93)
• These felt pretty good.
• RDL
• 4.3 @ 80% (85)
• 3.2.3 @ 90% (95)
• What a difference a week makes!  These were so much better and stronger today.  Starting to feel the correct positions and it makes a difference.
• Pushups
• 5x10 (10kg plate on back)
• rough stuff!!!  But better than last week.
• Lateral Raise
• 4x10 (5kg each arm)
• Had to do these at home on my own...ran out of time at the gym this morning.  

Training 2.24.14

So yesterday...I read this article by Matt Foreman and his experience training at the Olympic Training Center (OTC) one summer when Nicu Vlad, of Romania, came to visit and train for a few weeks.  Needless to say, as I read the article, I was just so impressed and very inspired.  Afterwards, I sat contemplating it even further and how this article applies to me.  Nicu Vlad, one of the greatest weightlifters of all time, as well as Nicu's coach, both coached Istvan.  Istvan worked with them first as an athlete, and then as an assistant coach.  I've always had a HUGE amount of respect and appreciation for Istvan and the amazing coach, athlete and friend that he is...but after reading this last night, it was just impressed upon me even further how fortunate I am to train with him.  It is truly an opportunity that I do not, nor ever will, take for granted.  I am learning and growing so much...and in so many different ways.  It is a very good thing.  This morning, I asked Istvan if he would please tell me more stories about weightlifting...the coaches, the athletes, the training...the when and the how and the why.  I truly find it all fascinating and so very inspiring.  I know I'm repeating myself here, but WOW!  I am so blessed to have this opportunity...to essentially train with a living encyclopedia of Olympic Weightlifting.  Truly blessed.

• Snatch High Pulls
• 3.3 @ 80% (62)
• 3.2.3 @ 85% (66)
• 2.2.2 @ 90% (70)
• After these were completed, Istvan said I could power snatch 70kg...which would mean a snatch of 85kg. Hot dog!  Legs still a little tired from last week.
• Clean Pulls
• 4.3.3.3.3 @ 100% (100)
• 95kg is my actual clean, but Istvan said 95 was too easy, so we did them at 100 today.  I'm gonna clean 100 one day...and SOON!!!...by the way things were feeling today.
•  Push Press (behind the neck)
• 3.3.3 @ 80% (64)
• 3.2.3.2 @ 85% (68) 
• First time ever doing behind the neck.  I like it better.  The negative portion of the rep did cause some discomfort in my back and shoulder, but otherwise, these felt pretty good.  The back is feeling much better.
• Triceps
• 6x10 @ 25kg (front presses)
• Toes-to-Bar
• 50 reps
• So these were actually hanging knee raises and straight leg raises.  1 knee raise + 1 straight leg raise = 1 rep.  These were tough!  On the abs and on the grip.  I did 3 sets of 10 and then 4 sets of 5 to complete my 50 reps.  

Training 2.22.14

• Back Squat
• 4.3 @ 80% (92)
• 3.2 @ 85% (98)
• 2 @ 90% (104)
• 1 @ 95% (110)
• 1 @ 100% (115)
• 1 @ PR (120)
• Old PR was 255#...or 115.9kg.  So...YAY!  Definitely felt like I could do a little bit more but I was happy with this seeing how this was a very heavy week and my legs were tired. 

• 1st and 2nd Pull Drills and Pauses
• Snatch
• 5x5 @ 35
• Clean
• 5x5 @ 45
• These drills were at very light weights, but at tempo and my low back and hamstrings were on FI-YAH! :)
• Stretch
• Deep stretching session focusing mostly on low back and hamstrings.  I needed it!

Training 2.21.14

• Snatch
• 3.2 @ 75% (58)
• 2.2 @ 80% (62)
• 2.1.2.1 @ 85% (65)
• These got better as they got heavier and I had to start using my legs.  :)  Legs are still tired, but these felt pretty good.  No misses today.  
• RDL
• 5.4.5 @ 85% (75)
• 4.4 @ 90% (85)
• I don't know what my 1 RM RDL is.  I need to be doing these with 90-100 kg.  These are hard for me!!!  Part of it is because they are just a new movement.  It got better towards the end once I was a little more familiar with them.
• High Pull Snatch
• 4.4.4.4 @ 85% (65)
• These felt really great.
• Push Ups
• 6x10 with 10kg plate on back
• One minute rest between sets.  I could only do 5 sets.  Reached failure at that point.  :)

Training 2.19.14

• C&J
• 2+1, 2+1 @ 75% (71)
• 2+1, 1+1 @ 80% (76)
• 1+1, 1+1 @ 85% (81)
• These felt really great and solid.  
• Snatch (from low blocks)
• 3.3.3 @ 75% (59)--actually did these sets with 50kg
• 2.3.2.2 @ 80% (62)--these were cancelled
• My technique just wasn't stellar today.  Legs and back were tired from all the work earlier in the week.  And, these irritated my shoulder.  I just couldn't get my mind back on track...so we called it a day for the snatch.
• Back Squats
• 4.3 @ 80%
• 3.2.3 @90%
• These were also cancelled since I squatted both days prior.
• Body Building
• Good Mornings
• 7x10 @ 15kg
• Lateral Raises
• 5x10 @ 2.5kg each arm
• Tricep Press (in front)
• 5x10 @ 20kg

Training 2.18.14

Back and legs are kind of smoked from yesterday's session.  Not to mention training in the afternoon yesterday and the morning today...not a whole lot of recovery time.  Technique didn't feel great, but Istvan said not to expect it to after heavy strength sessions.  That is comforting to know.

• Power Clean + Push Press (from low blocks)
• 3+1, 2+1 @ 80% (65)
• 3+1, 2+1, 2+1 @ 85% (68)
• 1+1 @ 90% (72)
• Cleans didn't feel too great and the push presses mildly irritated the shoulder.  
• Clean Pull
• 4.3 @ 100% (95)
• 3.3.3 +10k (105)
• These were not fun after yesterday's deads.  My back is toasty!
• Front Squat
• 3.4.3 @ 80% (78)
• 3.2.3.3. @ 85% (83)

Took a nice, hot epsom salt bath today.

Dr's Appointment and Training 2.17.14

So...I had an appointment with the Orthopedic Dr today.  He did XRAYS of my T and L spine.  Turns out I have a slight scoliosis and possible kyphosis.  I already knew I had lordosis.  So, he wants me to follow up with the spine Dr. in his same group.  I have an appointment 2 weeks from Thursday, for that.  I have to admit, the news was hard to hear and it makes me a little nervous.  I don't want to hear that I have to stop this journey...and I don't know that I would have the willpower to do it.  Istvan didn't seem too worried.  He reassured me that he has coached other athletes with scoliosis and that he has some corrective/preventative exercises for me to start doing to supplement my training.  In the meantime, I need to avoid the movements that aggravate this inflamed muscle.  Also need to ask the Dr. what the prognosis is?  Will this condition get worse with time?  Is there anything that I'm doing that will make it worse?  Anything I can do to prevent it from getting worse?  Ahhhh...I realize there are far worse things to have and I am grateful for the chance I've had to be so active in spite of this condition.  Being active is my life blood...I can't imagine not having it!

Training...

• Back Squats
• 4.3 @ 75% (90)
• 3.2 @ 80% (95)
• 3 @ 85% (100)
• 3 @ 90% (105)
• 1 @ 95% (110)
• Snatch Pull
• 4.3.3.4.3 @ 97% (75)
• Deadlift
• 4.5.4.4 @ 80% (110) 

Training 2.15.14

• Power Clean + Clean
• 1+2; 2+1 @ 75% (60)
• 1+1; 2+1, 2+2 @ 80% (64)
• 1+1; 1+1 @ 85% (68)
• Clean Pull
• 4.3.4.3 @ 100% (95)
• 3.3.3 @ + 10kg (105)
• These actually felt pretty darn good! 1 minute rest between each set.
• Front Squat
• 5.5.5 @ 60% (65)
• 4.5.6 @ 65% (70)
• These were done unbroken...right back on the next rep with only 1 minute rest between each set.  Good stuff!
• Body Building
• Sit ups 5X25
• Lateral raises 4X10
• alternated between sit ups and raises
• Stretch
• wrist
• shoulder
• hip
• ankle

A week in limbo...

Immediately following the East Valley Open, Coach Istvan took all the girls outside for a team meeting.  After expressing his pride in us (in his best Eastern European way, of course :) ), he informed us that it would be his final day at EVCF.  He expressed that certain stressors of the job were becoming too much for him and he didn't feel he was capable of being the best man he could be for his family or for his athletes...and morally, he didn't feel he could continue under those circumstances.  His athletes and family deserved better than that.

Well, to make a long story short...that left me with a huge decision to make.  Stay at EVCF without Istvan or follow Istvan if and wherever he may be training?  Istvan never once recruited or baited me or any athlete to follow him.  He only mentioned that he would still be coaching AFTER he was directly asked.  After I learned the details of his new arrangement, I knew logically that it would be in my best athletic interests to follow him.  But emotionally, I felt so trapped.  I love EVCF and the people there.  It is a great environment with so much support.  In the end, I chose Istvan.  I have set some really big goals for this year, and I truly believe he is the best one at this time to help get me there.  It was a hard decision, but once it was made, I was immediately at peace and ready to get back to work.

Istvan kept the first few days at the new place fairly light and not too intense.  We both needed our hearts and minds to heal and adjust a little.  But, by the end of the week, we were rocking and rolling again.  It is going to be a VERY good thing.  I am getting more attention and assistance than I ever could have hoped for at EVCF.  And...I am starting to realize, that what I was exposed to at EVCF with his coaching was really only the tip of the iceberg.  He has much more experience and knowledge than I ever could've imagined.  I feel like I'm simultaneously getting a lesson on the history of weightlifting with each training session.  I feel blessed to have this opportunity to be guided by such a master.  And I trust that he will do all he can to keep me safe and healthy.

Speaking of healthy, I have continued to be plagued by this back/rib/shoulder issue.  It is getting worse, not better, and has limited my training this week.  I have an appointment with an orthopedic surgeon in the morning to check things out.  Today, it actually feels a little bit better, so this is encouraging.  Keeping fingers crossed that it's nothing serious and that I can get back to work (full time) sooner rather than later.

EAST VALLEY OPEN 5--2.8.14

Wow!  What an eventful week.  All the anticipation and hard work for the last 8 weeks and the meet came and went.  Here are my results.

SNATCH

Opening attempt at 70 kg (miss)

Second attempt at 72 kg (make)

Third attempt at 76 kg (make)

CLEAN AND JERK

Opening attempt at 85 kg (make--no video)

Opening attempt at 90 kg (make--no video)

Third attempt at 95 kg (MAKE!!!!! 5 kg PR)

And another angle, for good measure!!  So awesome!

I ended up winning my weight class (weighed in at 73.6 kg).  I also won best female lifter.  That was a surprise and an added bonus.  The biggest highlight was qualifying for Nationals!!!  Qualifying total was 161kg and I had a 171kg total.  Very exciting!!!

The Women of the East Valley Open 5--such an exciting meet!  I think every girl from our gym PR'd at this meet.  A testament to an amazing coach and a smart training plan!

I am actually standing here with two athletes from the 75+ category...but I did win my division.  I think they just made a mistake and put me in with this group on accident.  The gal in the red shirt next to me is Melanie.  I met her at our gym...turns out she is my 4th cousin.  An awesome gal, friend and training partner whom I love very much.  Expect big things from this gal.  She is fiercely strong!

Best overall lifter.  A huge surprise.  I am grateful for this opportunity.  What a gift!

Training 2.5.14

• Snatch
• 2.2.2 @ 70% (55)
• 2.2.2 @ 75% (60)
• On first set, missed first rep...walked away for a bit and tried again.  Hit first rep and missed the second.  Hit all the other reps and sets.
• C&J
• 1+2; 2+1 @ 70% (65)
• 1+1; 1+1 @ 75% (70)
• Jerks felt much better today.
• Back Squat
• 3.3 @ 70% (80)
• 3.3.3 @ 75% (86)

So...my shoulder/back/rib...WHATEVER...is not getting better.  And may even be a little bit worse today.  I may end up taking an extra rest day, depending on how I feel in the morning.  I will also try to see the chiropractor again.  

Training 2.4.2014

• C&J
• 1+2; 2+1 @ 75% (68)
• 1+1; 1+1 @ 80% (72)
• 1+1 @ 85% (77)
• Clean Pulls
• 4.3.3.3.3 @ 90% (82)
• Front Squat
• 3.3 @ 75% (73)
• 3.2 @ 80% (78)
• 2.2.2 @ 85% (83)

Everything felt really good and strong except the jerks today.  Jerks felt strong, just a little off...too far out in front.  I'm quite certain that my ribs are out again.  Trained on my own today.

Training 2.3.14

• Snatch
• 2.2.2 @ 80% (62)
• 2.2 @ 85% (66)
• 1.1 @ 90% (70)
• High Pull Snatch
• 3.3.3.3 @ 84% (65)
• Back Squat
• 3.3 @ 75% (86)
• 3.3 @ 80% (93)
• 2.2.2 @ 85% (100)

Felt good to be back at the gym after three days off.  My mind and my heart are much clearer and lighter this week.  Many thanks to my mother for watching the kids tonight so I could train un-interrupted.  

I felt strong tonight.  Movements felt much better, too.  Starting to get some confidence back with regards to this weekend's upcoming meet.  

Training 1.30.14

• Snatch
• 4x2 @ 55kg
• 1x1 @ 60kg
• C&J
• 4 x 1+1 @ 65kg

Workout cut way back again today.  Everything just felt off.  I felt like I was focused and my heart isn't as heavy today, but the bar doesn't lie.  My technique just felt shoddy.  I was frustrated, didn't know why and wanted some coaching, but I think coach didn't want to do any correcting tonight.  No more pressure and worry needed on the mental aspect than necessary.  He always has a plan and I trust that it's what is best for me.  

Training 1.29.14

Istvan cut my workout for today way down--taking in to account the events of yesterday for my family.  I am grateful.  Today was still hard and my heart hurts.

• Snatch
• 2.2 @ 55kg
• 2.2.1 @ 59kg
•  Power Clean
• 2.2 @ 65kg
• 2.2.2 @ 68kg
• Back Squat
• 3.2.3 @ 85kg
• 3.2.2 @ 90kg

Also had snatch grip presses programmed for today, but those got cancelled all together.  Hoping for a good night's sleep and I'll train again tomorrow evening.  Thursdays are usually rest days, but since I'll be out of town this weekend for the funeral, I will train tomorrow.  The iron can be so therapeutic.

Training 1.28.14

• Power Clean (blocks)
• 3.3.3 @ 75% (68)
• 2.3.3 @ 80% (72)
• Clean Pull
• 3.3 @ 90% (81)
• 3.3.3 @ 100% (90)
• Back Squat
• 3.3 @ 80% (78)
• 2.3.2.3 @ 85% (83)
• Drop Snatch
• 3.3.3.3 @ 45kg

Had to go in early today and train on my own (others were there lifting, too, just not a coach coaching) because the boys have gymnastics on Tuesday evenings.  So, I'll likely have to do that every Tuesday.  

My heart is heavy today.  I learned that one of my young cousins--21 years old--took his own life this morning.  My heart aches for his family.  I've been squeezing my little ones a little tighter today.  Life can be so hard and unpredictable.  I just want them to know that they are loved...and will always be loved...no matter what.  

Training 1-28-14

• Power Snatch (blocks)
• 3.3 @ 75% (47)
• 2.3 @ 80% (50)
• 2.1.2 @ 85% (53)
• These felt easy...but I'm not really sure how they looked technique wise.  Class was busy and I didn't get a lot of attention tonight.
• Snatch Pull
• 3.3 @ 90% (70)
• 3.3.3 @ 100% (78)
• Same scenario as above...easy but not a lot of direction.
• Back Squat
• 3.3 @ 80% (93)
• 3.3.2.2 @ 85% (100)
• These didn't feel too great technique wise.  Not a lot of direction given again.  Class was busy and my groin feels so tight bilaterally, despite the stretching pre and post workout.

So, today marks the first day of tax season.  Which means that I am basically a single mother for a couple of months.  It means changing my workout time to the late afternoon and evenings...also known as the busiest time at the gym.  There is not a kids area in our gym, which makes it difficult for them to stay occupied long enough for me to train and for me to completely focus on my workout instead of having multiple interruptions from kiddos.  I'm hoping that tonight is not an indication of how things will play out over the next two months.  The gym is the place that recharges me...a place where I have just "me" time.  When I have the kids with me, I don't get that re-charge that I so desperately need as a mother of little ones.  Not to mention, it is stressful...making sure they are safe, and not disturbing anyone else, and hopefully not being subjected to some of the garbage that often is present in those type of settings.  Anyway...trying to keep my chin up and to think of a solution that would work.  If the evening classes are going to be so big and coaching spread so thin, I think I may just start going in the afternoons and working on my own.  It's not ideal, but it may be the best solution for my sanity. Time will tell...  

Training 1.25.14

• Clean Pull
• 3.3.3 @ 90% (81)
• 3.2 @ 100% (90)
• These feel great.
• Push Press
• 3.2.3 @ 80% (67)
• 2.3.2 @ 85% (70)
• These were really hard today.  I don't know if it was a case of being the end of the week, or the fact that this was the third time doing push presses in a week, or what...but it was awful.  

I had intended to do some body building afterwards (dips and abs) but I felt so wrecked that I decided to come home and soak in a hot bath and stretch instead.  I am still feeling a little sick with a cold, so it's probably best.

Training 1.24.14

Competitor class with Panda coaching as Istvan is away at a meet for the weekend.  Since I maxed on Wednesday, we stayed lighter and just focused on technique.

• C&J
• 1+2; 1+1 @ 80% (72)
• 1+1; 1+1 @ 85% (76)
• 1+1 x 3 sets @ 90% (81)
• Snatch
• 2.2 @ 75% (59)
• 2.1.1.1 @ 80% (62)
• 1.2.1 @ 85% (66)
• On the set of 2, I actually missed the first attempt...then walked away for a bit, came back and hit a double.  
• Deadlift
• 3.4 @ 80% (110)
• 3.3.3 @ 85% (118)
• These were really hard for me.  That first rep!!!

Training 1.22.14

• Snatch
• 3.2 @ 75% (56)
• 2.2 @ 80% (60)
• 1.2 @ 85% (64)
• 1.1.1 @ 90% (71)
• Istvan had me cancel the reps at 90% and did the following...
• 1 @ 68kg
• 1 @ 70kg
• 1 @ 73kg
• 1 @ 77 kg (pr attempt)---> miss
• Over my head
• 1 @ 77kg ----> miss
• Almost locked it out!  Here's a vid.

• 1 @ 78kg------> PR!!!!!
• The pull on this felt great. Going up one kg was a good call on coach's part, I think.  It slowed me down just enough to settle in at the bottom.  And the vid...

• Snatch Pull
• 4.3.3 @ 100% (78)
• These felt great!
• 3.3.3 + 10kg (88)
• Istvan cancelled the sets at 88kg due to PR today.
• Back Squat
• Was supposed to do working sets at 85 and 90% today, but due to PR, Istvan changed to the following.
• 3.2.2 @ 80% (95)
• 2.1.1.1 @ 85% (100)
• Snatch Grip Push Press
• Supposed to be at 85%, but I don't have a PR in this movement yet, so Istvan said to do the sets at 60 kg. 
• 4.3.3.3.3 (60)

Great day!  I'm feeling very good, confident, encouraged but mostly just GRATEFUL.  I don't take a single day of this for granted.  Life is good and I am blessed.  

Rest day tomorrow.  Massage tonight and a chiro appointment in the morning.  Ordered some new Oly shoes and they should arrive next week.  See???  Life is so, so good!

Training 1.21.14

• Power Clean--blocks
• I don't really know what my 1 rep power clean is...I haven't maxed it in about a year.  So I based my percentages off of 82kg.  I've hang-power cleaned 84 kg before in a comp, so Istvan said he would watch my reps and adjust accordingly.
• 3.3 @ 75% (62)
• 2.2 @ 80% (66)
• 2.2 @ 85% (70)
• Istvan had me only do 1 rep of the second set.
• 1.1.1 @ 90% (74)
• Istvan had me skip these altogether and I did the following.
• 2 @ 75kg
• 1 @ 80kg
• 1 @ 85kg--PR!!!
• 1 @ 90kg--PR!!!
• This felt relatively easy but I didn't move my feet and elbows as well as I would have liked.  Coach said I have the power to power 100kg right now, but he cut me off because he didn't like my form.  :)  Said I have a lot of power, but I need to learn how to use it right.  So...we'll be doing some more technique work (clean pulls) from the blocks next week.  Here's a video.

• Front Squat
• 3.2.3 @ 80% (78)
• 2.3.3 @ 85% (83)
• 2.1.1 @ 90% (88)
• Feeling much stronger on these!  Yay!
• Drop-Snatch
• 4.3.4.3.4.3 @ 45kg

Training 1.20.14

• Power Snatch (blocks)
• 3.3 @ 75% (47)
• 2.3.2 @ 80% (50)
• 2.1.2 @ 85% (53)
• Felt like I was swinging these out today.  My back is still pretty tight from last week.  Excited for my massage in two days!
• Push-Press
• 3.3.3 @ 80% (67)
• 2.3.2.2 @ 85% (70)
• These were brutal today...after having done them just two days ago.  I was happy when they were over.  :)  Shoulders were kind of achy.
• Back Squat
• 4.3.3 @ 80% (93)
• 3.2.3 @ 85% (99)
• Actual
• 4.3 @ 80% (93)
• 3 @ 100kg
• 2 @ 105kg
• 3 @ 100kg
• Felt good to squat heavy today!
• Drop Snatch (added to the programming at the last minute today--stayed light for legs)
• 4.3.4.3 @ 40kg
• Legs definitely were tired after squats, but overall, these were good.

Training 1.18.14

• Push Press
• 4.4 @ 70% (56)
• 4.3 @ 75% (60)
• 2.2 @ 80% (64)
• Front Squat
• 2.3.2.3 @ 80% (78)

Then I added some body building.  Did 4 rounds of 10 pushups and 25 situps.  Slow and controlled...solid movements.

Training 1.17.14

Competitor Weightlifting Class tonight.  I look forward to the atmosphere, but I don't like lifting this late in the day, I think.  I just feel tired after a day of chasing kids and keeping up with things around the house.  My programmed reps and sets were supposed to be very different from what Istvan actually had me do tonight.

• Snatch
• 1.2.1 @ 80% (60)
• 1.1 @  85% (64)
• 1.1 @ 90% (68)
• 1 @ 95% (71)
• Actual
• 2.2 @ 50kg
• 1 @ 60kg
• 1 @ 65kg
• 1 @ 68kg
• 1 @ 70kg
• 1 @ 73kg
• 1 @ 76kg--missed--out front
• 1 @ 77kg--missed--behind
• These are weights I definitely have.  Pulls are easy.  Gotta keep working footwork and the catch.
• C&J
• 1+3 @ 75% (68)
• 1+1; 1+1 @ 80% (72)
• 1+1 @ 85% (76)
• 1+1 @ 90% (81)
• Actual
• 1+3 @ 75% (68)
• 1+1 @ 72kg
• 1+1 @ 77kg
• 1+1 @ 80kg
• 1+1 @ 85kg
• 1+1 @ 90kg
• 1+1 @ 95kg--racked it but couldn't stand it up...stayed too long in the bottom.  Think I was just surprised by how easy the pull was.
• 1+1 @ 95kg--racked it, but didn't stand it up.  Drove hard out of the bottom but I think legs were just tired. 
• Again...pulls were easy.  Now I just have to add more strength----> SQUATS!!!!!

Overall, I am pleased with tonight.  I know I am capable of so much more and this keeps me fired up and excited to continue to keep working hard and trusting my coach and the process.   

Training 1.15.14

Since I switched to weightlifting a month ago, I don't think I've been awakened by my alarm a single time.  I'm up before the alarm...and several times during the night...and I'm finding it hard to go back to sleep.  I try to be diligent about my sleep because I know how important it is for recovery and for being a happy wife and mother.  :)  Anyway...I've been exhausted...not resting as well.  I mentioned this to Istvan this morning, and he told me I need to calm down.  Not think about weightlifting so much.  Leave it at the gym.  My nervous system is too wound up.  So...basically...he told me to get a life!  Ha!  But really...I KNOW what he is saying, and he is right.  I could stand to think a lot less about weightlifting, but it's not like I'm obsessing about it. And how can I help those middle of the night intrusions???  I'm really going to try to make my days more purposeful with the kids.  After all, they are my number one priority and weightlifting is simply a means to recharge me so I can do what I do with them, day in and day out.

• Clean (blocks)
• 75% 3.3 (68)
• 80% 2.3 (72)
• 85% 2.1 (76)--cancelled last set and moved up
• 90% 1.1 (81)--cancelled last set 
• High Pull Snatch + Snatch
• 80% 2+2; 1+2 (50)--changed to 45kg
• 85% 1+2; 2+1 (53)--changed to 50kg
• 90% 1+1; 1+1 (56)--changed to 53kg
• Back Squat
• 85% 3.2.2.3 (99)--changed to 95kg and final set was a set of 2...not 3

Ready for a rest day tomorrow! I've been very diligent about my stretching this week, but I am so tight and tired.  Have an appointment with the chiropractor tomorrow and a massage lined up for next week.

Training 1.14.14

• Snatch (blocks)
• 75% 3.3 (56)
• 80% 2.2.2.2 (60)
• First set at 60. Next three sets at 55 (back is pretty tight and fatigued from yesterdays DL's and had trouble staying tight).  As I warmed up more, my technique and footwork was much better, so Isvan had me hit 1 rep at 60 again.  Then a set of 2 at 60.  They were MUCH improved.
• Jerk
• 75% 3.3 (68)
• 80% 2.2.2 (73)
• 85% 1.1.1 (77)
• Front Squat
• 75% 4.3 (74)
• 80% 3.2.3.2
• Hip flexors very tight.  Had a good stretch session post training.
• Drop Snatch
• 40 kg 3.2.3.2.3
• I can really feel and see how these are going to help technique immensely.  Mostly with footwork and staying tight in the catch.

Training 1.13.14

• High Snatch Pull
• 85% 4.3.4.4 (64)
• Snatch Pull
• 100% 4.3 (75)
• Deadlift
• 80% 4.3.3.3.3 (110)
• Back Squat
• 75% 4.3 (87)
• 80% 3.3.3 (93)
• Drop Snatch
• 35 kg 3.3.3.3

Today's session left me feeling a little like a baby deer attempting to walk for the first time.  :)  A good stretch session afterwards really seemed to help.  Also learned that I squat crooked.  Istvan would straighten my hips, but it seriously felt like I was so crooked when he told me I was finally straight.  Not good.  Made an appointment with a chiropractor for later this week.  Perhaps it's an alignment issue.

Training 1.10.14

Tonight was our very first competitor weightlifting class at the gym.  Such a great energy and what an epic night!  There were so many PR's and just some great lifting all around.  I was a little worried about working out in the evening...I usually lift first thing in the morning.  Although I had been looking forward to this day all week, I actually went in feeling kind of tired and run down.  But, I just focused on keeping my mind focused and fired up, and good things happened.

• Snatch
• 80% 2.1 (58)
• 85% 1.1 (62)
• 90% 1 (66)--actually did 64
• 95% 1 (69)--actually did 70
• PR attempt @ 74--miss
• PR attempt @ 75--PR!!!!
• Pull always feels easy--still need better footwork!
• C&J
• 80% 1+2; 1+1 (70)
• 85% 1+1 (75)
• 90% 1+1 (80)
• 95% 1+1 (85)
• PR attempt @ 90--PR!!!!
• Coming out of the squat was a little difficult, but the jerk felt great.

I am so, so, so very pleased with how today went and I am 100% convinced that it has to do with the mindset I've been keeping about this day all week long.  I know that I am working below my potential and am capable of so much more.  Walking up to the bar with that kind of confidence just really takes the pressure off.  I know that I just have to hit my positions and the weight will go up.  My positions are improving but there is still so much work to be done.  It's exciting to consider the possibilities once these positions and footwork improve!

I'm going to be out of town tomorrow and so will miss tomorrow's training.  But for the record, here is what it was supposed to be.

Training 1.11.14 (not completed)

• Snatch Pull @ 100% 4.3.3
• Clean Pull @ 100% 3.2.3.2.3
• Drop Snatch 4.4.4.4

Training 1.8.14

• Snatch
• 3.2.2 @ 75% (55)
• 2.1.2 @ 80% (58)
• 1.1.1 @ 85% (62)--missed the first attempt, then hit three solid singles.
• Power Clean (blocks)
• 4 @ 75% (62)
• 3.2 @ 80% (66)
• 2.2 @ 85% (70)
• These felt REALLY good.  My form is improving.  The weight was fairly easy, which probably means that my 1 RM power clean is not a true max.  Based these sets off of max of 82kg.
• Front Squat
• 2.2.2.2 @ 85% (83)
• Feeling so much stronger with these!!!  Also, wearing a belt with anything over 80% has helped.  

Training 1.7.14

• Clean & Jerk
• 1+2, 2+1 @ 75% (65)
• 1+2 @ 80% (70)
• 1+1, 1+1 @ 85% (75)
• 1+1 @ 90% (78)
• 1+1 @ 95% (83)
• Sets were supposed to end here, but Istvan had me try a set of 1+1 at 86 and 88 (PR!!!) which I was able to complete both successfully.  A major contributing factor to my PR--and it felt relatively easy, mind you--was the cue NOT to wait in the bottom to find the bar.  As soon as I feel my feet land, I should begin driving upward.  Because of this, the sets at 86 and 88 actually felt easier coming out of the hole than 78 or 83 did.  This is VERY exciting to me!  But for a little perspective (and humility) Istvan reminded me that 88 is not my real PR...he believes it is closer to 95.  He also reminded me that I should (and will be!) SNATCHING 88 come nationals.  Here's a video...

• Clean Pulls
• 4.3.3.3.2 @ 100% (88)
• These felt good and easy...a sign I should be cleaning more!  Patience...
• Back Squat
• 3.3 @ 80% (93)
• Increased to 4 sets of 3 due to clean PR
• 3.2.2.2 @ 85% (99)
• sets at 85% cancelled due to clean PR

Training 1.6.14

• Power Snatch (blocks)
• 4.3.3 @ 75% (47)
• 3.2.2 @ 80% (50)
• Snatch Pull
• 4.3.3 @ 100% (73)
• 3.2.2.3 +10kg (83)
• Ended up doing 3.3.2.3.  Coach had me work on pointing my toes and knees out at the start.  Not rising too much with my back and not straightening my legs too soon.  And here I thought I was making progress.... ha!  :)  But really, he said he will change things one at a time.  This will be never-ending, I'm sure, but I am anxious to learn.
• Deadlift
• 4.4.3. @ 80% (105)
• ended up doing 3.4.3.4.  Istvan added a set because he cancelled the following sets.  (These were hard...my lower back felt fatigued and tight today, as well as my hamstring.  I was glad the sets at 85% were cancelled.) 
• 3.2.3 @ 85% (117)
• all sets cancelled

Training 1.4.14

• Clean Pulls
• 4.3.3.4. @ 100% (88)
• Press (snatch grip, behind the neck)
• 4.6.4.6.4.6 @ 30kg
• BB for 30 minutes
• Bench Press
• 5x6 @ 50kg
• Bar dips
• 5x4 with 15lbs

Training 1.3.14

• Snatch (another attempt at yesterday's scheduled programming--feeling better today)
• 2.2 @ 80% (60)
• 1.1 @ 85% (64)
• 1 @ 90% (67)
• Attempt at 70--missed due to footwork
• Attempt at 73--literally threw this one over my head, I pulled it so hard.
•  PR @ 73kg!!!
• This felt really good and was very empowering.  Footwork was solid and I think it finally "clicked".  Now that I've felt it, I "know" what it means and what I have to do to make it happen again.  Still gotta work on keeping shoulders active and staying tight in the catch.  Wish I could attach the video, but it's on FB, and I don't know how to from there.
• Back Squat
• 4X4 @ 70kg
• Easy-peasy and a good cool down for the CNS after the snatch work.
• Strict Press
• 4.6.4.6.4.6
• Did the first set at 45kg, but then dropped to 35kg for the remainder.  35 was a little too easy.  Probably should've done 40kg for all the sets.

Training 1.2.14

Had programming for 5 days this week, but coach decided to cut back to 4.  So 1.1.14 ended up being a rest day.  Would've done snatch pulls, deadlifts and push presses.

On to today's training...

• Snatch
• 2.2.1 @ 80% (60)--only ended up doing two sets (2.1) here
• 1.2 @ 85% (64)--missed these--couldn't find my positions today
• 1.2 @ 90% (68)--didn't even try these
• After set at 85%, we backed down to 55kg and I was supposed to do 3x3.  Completed one set.  Then hit first rep of second set, missed second, and we left snatching at that point.  Just not feeling it today (think I'm about to start my period).  My back's a little tight and I just wasn't hitting positions correctly.
• Clean and Push Press (blocks) (This was supposed to be C&J but since I went heavy on Tuesday, coach changed it--percentages based off push press max.)
• 1+1, 1+1 @ 80% (64)
• 1+1 @ 85% (68)
• 1+1 @ 90% (72)
• 1+1 @ 95% (76)
• After the snatch disaster, and confessing to Istvan my "monthly problem", we abandoned the above plan and hit 3 sets of 1+1 @ 60kg and then 2 sets of 1+1 @ 65kg.  These were really easy...and probably what was needed. 
• Back Squat
• 3.2.3 @ 85% (99)
• Ended up doing these sets at 95kg.  Used a belt on the last set because back is just so tight, and they were WAY easier.  Gonna have to talk to coach about belt use...I haven't been using one because I know I need to strengthen my back and positions and because I feel like he frowns on belt use.  But I've never really asked for sure...so it's time, I think. :)

*If my body is feeling better tomorrow, coach would like me to come in for a workout.  It's normally a rest day for me, but I feel like I haven't done much work this week.  Hoping my body cooperates!  Too much work to get done.

12.31.13 Training

• Clean and Jerk
• 2+1, 1+3 @ 75% (68kg)
• 2+2, 1+2, 1+1 @ 80% (72kg)
• Did the first two sets as prescribed. Then coach had me go up to 75kg for the final set. Then 1 set of 1+1 at 78kg, 82kg, and 85kg.  Attempted 88kg twice (which would've been a PR), but couldn't stand up with it.  Positions were much better though, so that is promising.  Will try to attach a video of failed attempt.

  

• Front squat
• 2.3.2 @ 80% (78kg)
• 2.2.2 @ 85% (83kg)
• Snatch (blocks)
• 2.2.1 @ 80% (60kg)
• 2.1.2 @ 85% (64kg)
• 1.1.1 @ 90% (68kg)
• Was actually supposed to do these before squats, but the blocks were busy.  By the time I got to snatches, I was pretty spent.  Did a couple of warm up sets, and then coach decided to scratch the rest of the sets for the day.  I didn't mind.  :)