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