A Warrior Prepares for Battle

[AngelaTheGeek]

Hey guys! Guess who's back to have some fun and get ready for the USA Weightlifting Senior National Championships!

 

Well… I honestly was not planning on Nationals this year because I didn’t think I would qualify, but I managed to do it! This means I have some serious preparation to do for the big event. I want to be in top shape, both physically and mentally.

 

I won’t be able to make any goals related to programming since my coach sets that up for us. However, I am hoping to hit some awesome PRs in the coming weeks. I’ve been chasing an 80kg snatch and a 110kg clean and jerk for a few months now, and I can feel that they are close.

 

As for my other goals, I’m going to be focusing on eating and sleeping. Two things that I haven’t done great in a while…

 

Here we go!

 

Goal 1: A warrior needs rest to be strong!

 

 

I need to be getting a minimum of 8 hours of sleep per night. No excuses. This means that on practice nights, I need to get home, eat, and wind down as soon as possible. Bed time will be 9pm on weeknights, since I get up at 5am. On weekends, there will only be a set bed time if I have to get up by alarm the next morning.

 

Grading:      7 nights/week with 8+ hours of sleep = A

                    6 nights/week with 8+hours of sleep = B

                    5 nights/week with 8+ hours of sleep = C

                    4 nights/week or less with 8+ hours of sleep = F

                    Less than 8 hours of sleep on any practice day = half grade penalty

 

 

Goal 2: A warrior needs to eat good to be strong!

 

 

For this goal, I am focusing on limiting my carb intake. I will be doing a carb night program, where I am restricting my carb intake to fruits and vegetables during the week, with one night of carb overloading.

 

Grading:      7 good days/week = A

                    6 good days/week = B

                    5 good days/week = C

                    4 or less good days/week = F

 

 

Goal 3: A warrior needs to PROVE their strength!

 

 

I gotta get me some new PRs. I just finally hit a 76kg snatch, for a 1kg PR, after over 2 months without a PR on either lift. I was getting really hung up on not making new PRs. It was really starting to bother me! Well, now I’m ready for some more, so I can feel more confident pulling some big numbers at Nationals.

 

My current PRs are:

Snatch: 76kg/167lb

Clean and Jerk: 105kg/231lb

 

Goals:

Snatch: 80kg/176lb

Clean and Jerk: 110kg/242lb

 

Grading:      80kg snatch and 110kg clean and jerk = A

                    77+kg snatch and 106+kg clean and jerk = B

                    77+kg snatch OR 106g+kg clean and jerk = C

                    No PRs = F

 

 

Bonus Goal: I gotta read more.

 

 

I have not been reading much at all lately and I kind of miss it. If I can finish one book during this challenge, I will allow myself to bump up one weekly grade for either goal 1 or 2.

 

The USAW Senior National Championships are July 25-28, in Ohio. As of right now, it looks like I’ll be lifting on Friday, July 26. I feel like if I do well on this challenge, I will have myself set up for success at the meet. I am nervous, but very, very excited to be achieving one of my weightlifting goals so early in my career.

 

 

I'm going to track my progress in my log book and update this thread as often as possible. It feels good to be back on the boards! More to come later, my friends!

[wildross]

Wow!!  First sub to follow...

[This is Seth]

Hi there lady! What's your programming looking like? You doing a peaking program, I'd suppose.

[AngelaTheGeek]

Hi there lady! What's your programming looking like? You doing a peaking program, I'd suppose.

 

Hello, sir.

 

We do 4 week blocks of training with deloading on the fourth week. My coach actually posts our programming to his blog, so feel free to take a looksy at our current block here: alongthelinesof.com

[nightlight]

WOOHOOOOOO

[weirdquark]

Woo!

[chairohkey]

[Cruella T'Kill]

Yay Nationals!

[AngelaTheGeek]

 

 

This will be me the day after nationals!

Sent from my SCH-I535 using Tapatalk 2
 

[AngelaTheGeek]

Oy vey... I'm dealing with a sick cat and it's cutting into my sleep time. I've been able to lay down on the couch at 9, but it's hard to get right to sleep when I'm on the couch, and he's been waking me up between 4:30 and 4:50. I also haven't been able to go to evening practice because I need to be home with him, but I'm going in the mornings.

 

I haven't seen my teammates since before vacation because they all go to evening practice. I miss them terribly! I'm hoping my boy is well enough next week for me to be able to get back on my regular schedule.

 

My eating is going well. However, I'm still not getting enough protein. I'm trying to force myself to do two protein shakes a day, but I really don't like the protein I have, so it's hard. I'm going to order new powder once I finally pay the bills for the month.

 

Well it's early, but I gotta get my butt to the gym. Ciao!

 

Sent from my SCH-I535 using Tapatalk 2

[This is Seth]

why not foodstuffs for proteins? batch cooking chickens?

[AngelaTheGeek]

why not foodstuffs for proteins? batch cooking chickens?

 

 

I'm going to do some batch cooking this weekend. I just hadn't had a chance to go grocery shopping because of my sick boy. Finally got groceries delivered last night and they included a whole chicken and a pork shoulder, and I still have some beef from my cow share to cook in my crock pot. I'm still going to have to supplement with at least one shake a day because of the amount of lifting I do... But, I'm going to buy some better protein so I don't dread drinking it.

[AngelaTheGeek]

I suppose you guys might be interested in my training... Here's what I've done this week so far:

 

All weights in kilograms. Multiply by 2.2 for pounds.

 

Tuesday

Snatch doubles: Daily Max (DM)

35/45/50/55/60/65/70/75x1(missed second in front)

 

Drop sets - Snatch x1, hang snatch x2: 5 sets at 55kg

 

Clean X2, jerk x1: DM

55/65/75/80/85

 

GHR: 3x8

 

Wednesday

Snatch: 5x2 @80% (60)

35/45/50/55/65x5x2 (missed second lift on second set)

 

Clean and jerk: 10x1 @80% (85)

55/65/75/80/85x10x1 (missed third)

 

Front squat: 5x2

80x2/100x3x2 (ran out of time)

 

Thursday

Power snatch: sub-max x1

35x2/45x2/50/55/60/65 (missed 70)

 

Power clean and jerk: sub-max x1

55x2/65/70/75/80/85

 

Kipping pull ups: 5x2

[AngelaTheGeek]

Week 1 recap

 

Goal 1: A warrior needs rest to be strong!

 

This week was a little strange on sleep. Since Bubba (my cat) was in a crate in the living room for a few nights, I was sleeping on the couch. I managed to lay down at 9, but he woke me up at around 4:30 the mornings I was out there. When we were able to leave him out of the crate, I managed to get my full 8 hours. I’ll take the C grade for this week and hopefully have better weeks to even out my overall grade for sleep.

 

Grade: 5 nights with 8+hours of sleep = C

 

 

Goal 2: A warrior needs to eat good to be strong!

 

I was actually pleased with the way this week went with my eating. I had to eat out a few times at work because we didn’t have groceries for a few days, but I made smart choices and managed to keep it low carb. I have also been drinking a gallon of water every day. Oh, and I had to designate Friday as carb day because I was tempted by the aroma of a warm apple fritter… So, from here until after Nationals, Friday will be known as carb day.

 

I weighed myself at the gym on Saturday, and I’m already down almost 3kg from what I weighed in at my home meet on May 4.

 

Weight:

5/4/13: 111.2kg/245lb

6/8/13: 109kg/240lb

 

Grade: 6 good days = B

 

 

Goal 3: A warrior needs to PROVE their strength!

 

Max lifts for the week:

 

75kg snatch on Tuesday

95kg clean and jerk on Saturday

100kg clean (missed jerk) on Saturday.

 

I also tried to clean 106kg, but just couldn’t get under it.

 

Not too shabby for coming back from 12 days off of lifting. I’ll be looking for some PRs this week. I really just need to get back on the platform with my teammates on heavy Friday. I’m very much looking forward to that!

 

Grade: N/A 

 

 

Bonus Goal: I gotta read more.

 

Did a little reading this week, but not enough… I am thoroughly enjoying my Odd Thomas book. I had forgotten how much I love the series! It’s like catching up with an old friend... a strange old friend, but still.

[nightlight]

sounds like a great week. keep keeping it real

[AngelaTheGeek]

Well, dammit. I gotta take a half grade penalty for the week already. I just couldn't get to sleep last night. But, I did do some meditating. It was hard! Why is it so hard?! I tried to concentrate on my breathe, but then I just kept thinking about other things. So, then I tried concentrating on numbers, and that didn't work. Then I tried a word, but that didn't work. I'm going to try again this evening. I think I like it.

 

Here's my workouts so far this week:

 

Monday, PM Session

Snatch, hang snatch: Daily Max (DM)

35x2/45/50/55/60/65/70- missed hang

 

Drop sets - hang snatch 5x3 @55 These were NO JOKE! Holy crud I was breathing heavy after each set.

 

Clean pull, hang clean, jerk: DM

55/65/75/80/85/90/95/100- just couldn't get under the hang. Energy was zapped by then.

 

 

Tuesday, AM Session

Snatch from low blocks - Power x1, full x1: DM

35x2/45/50/55/60/65/68- missed full behind me

 

Power clean x1, jerk x2: 3 sets at target (light) weight

55x2/65/70/75x3x1

 

Walking lunges: 3x10 with 40lb dumbbells

 

 

Food stuffs is going well. I'll be better about bed time for the rest of the week. Just gotta wind down sooner. On the plus side though, I am waking up feeling energized and ready to go, instead of wanting to punch a baby... or the alarm clock... whichever is closer, really.

[chairohkey]

[Strawberry Squatcake]

Have you ever tried any apps (assuming you have a smart phone or tablet or something)? That's been the only thing that works for me. Even if I don't actively listen, and my mind wanders or I fall to sleep (ultimately that's my goal anyway). I've found a few apps I like. Strangely a few of them are British guys talking. And I haven't found one with a woman's voice that is soothing to me. I found that interesting. Anyway, I downloaded a bunch and when I don't like them, I delete them. I have three I go to. There's one that's about not being scared of stuff anymore. Last night i zoned out and when I came back he was talking about something in your ear, like all sciency and stuff. Boring. I fell right to sleep. But that does make me want to listen to him less next time, so that's not good. 

 

And I've found myself dreading turning them on. I still haven't worked out why, though. 

 

But, anyway, that works better for me than trying to do it myself. I like the ones that guide my breathing. Or tell me to focus on the breathing as it happens, as lame as that sounds. There are also ones I've done that say to concentrate on one word. To try words like peace, hope, faith, joy, love, calm, or even breathe. Pick a word that feels natural to you. Faith for some reason works for me, and that's very strange because I'm not at all in a "faithy" time in my life right now .But whatever works.  

 

Also, sorry the cat was sick. And you missed some gym time. But keep going, you're awesome! 

[nightlight]

i read you talking about meditation as: "hate it. hate it. hate it. love it."

[AngelaTheGeek]

i read you talking about meditation as: "hate it. hate it. hate it. love it."

 

That's pretty much how it went in my head too...

[AngelaTheGeek]

I posted a blog entry... I'm so bad at keeping up on blogging!!!

 

This entry is about me picturing myself bald. Why? Read about it here: Picturing Myself Bald

 

CIAO!

[Cruella T'Kill]

Have you tried using a noise machine app for sleep?  Sometimes I find that listening to somebody talking is counter productive, because I'm keeping myself alert so I can listen to the words.  I couldn't sleep last night, so listened to a thunderstorm and was out in about 10 minutes.

[AngelaTheGeek]

Have you tried using a noise machine app for sleep?  Sometimes I find that listening to somebody talking is counter productive, because I'm keeping myself alert so I can listen to the words.  I couldn't sleep last night, so listened to a thunderstorm and was out in about 10 minutes.

 

It's funny that you mention this. I actually downloaded a sound app last night and listened to a rain storm on a beach. I started listening to it as a means of meditating while sitting in my recliner, then found myself nodding off. Then I kept it on when I laid down and was out pretty quick. I'm going to try it at about 8:45 tonight so I can be asleep pretty close to 9.

[nightlight]

It's funny that you mention this. I actually downloaded a sound app last night and listened to a rain storm on a beach. I started listening to it as a means of meditating while sitting in my recliner, then found myself nodding off. Then I kept it on when I laid down and was out pretty quick. I'm going to try it at about 8:45 tonight so I can be asleep pretty close to 9.

i have the "ambiance" app. it's awesome. i like this one beach thing. i had to pay for it (.99 for the sound) but it's nice.

[AngelaTheGeek]

Training update

 

Wednesday AM Session

Snatch

35x2/45x2/50/55/60/60

 

Clean and Jerk

55/65/70/75

 

Clean only

80/85/85

 

Wednesday PM Session

Snatch: 10x1 @85%

35x2/45/50/55/60/65x10x1- made 9/10, missing the 8th rep

 

Clean and Jerk: 5x1 @85%

55/65/75/85/90x5x1- made 4/5, missing the first jerk

 

Thursday AM Session

Front squat: 3x2 (RPE 11-16)

60x2/80x2/90x2/100x2/110x2/120x3x2

 

RDL doubles

60/80/100/120

 

Tonight is... 

 

heeeeeeeeeeeeaaaaaaaaaaaaaavvvvvvvvvvvvvvyyyyyyyyyyyyyy niiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiigggggggghhhhhhhhhtttttttttttt

 

 

YOU GET A PR and YOU GET A PR and YOU GET A PR!

 

 

 

 

Hopefully I'll have a PR or two to post about tomorrow!