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.