Sashi's Little Slice of Heaven

[sashi]

So, I had a battle log back in '11, but since it's been so long and my training has shifted, I thought I'd start a new one. I'm currently following a program from Catalyst Athletics - Jessica's Complex & Competition Cycle, picked because I liked the complexes in the training. (I'm in Week 6)  I'll only list my working sets unless someone asks to see my warmup sets.

 

Monday 12/7/15

 

Exercise 

Clean & Jerk - 38kg (2+1)x2, 40kg (2+1)x3

High-hang snatch + Snatch - 30kg (1+1)x2, 32kg (1+1)x3

Clean deadlift - 56kg 3x2, 59kg 3x3

Back squat - 61kg x4, 65kg x1, 61kg x4, 67kg x1, 61kg x4, 68kg x1

 

3 sets, no rest: 15 back extensions, 15 sit ups

 

Food

Breakfast: plain oatmeal w/ dried cranberries, coffee

Morning snack: apple

Lunch: SmartOnes frozen meal

Afternoon snack: rice cake

Dinner: Pho Dac Biet, Goi Cuon, 2 glasses wine

 

Water

8 - 8oz cups

 

 

[sashi]

Tuesday 12/8/15

 

Exercise 

Snatch deadlift + Snatch - 28kg (1+1)x2, 30kg (1+1)x3

Power clean + push jerk - 37kg (1+1)x2, 39kg (1+1)x3

Overhead squat - 40kg 1x5

Snatch push press - 32kg 3x5

 

 Sprint Tabata - 3 mins [ugh.... ]

 

Stretch class - 1 hour

 

Food

Breakfast: plain oatmeal w/ dried cranberries, coffee

Morning snack: apple

Lunch: SmartOnes frozen meal

Afternoon snack: 2 rice cakes

Dinner: Lasagna w/ elk

 

Water

11 - 8oz cups

[sashi]

Wednesday 12/9/15

 

Exercise 

Snatch - 32kg 2x2, 34kg 2x3

High-hang clean + clean - 38kg (1+1)x2, 40kg (1+1)x3

Snatch deadlift - 44kg 3x2, 46kg 3x3

Front Squat - 54kg x3, 57kg x1, 54kg x3, 59kg x1, 54kg x3, 60kg x1

Muscle snatch - 20kg 3x2, 25kg 3x3

 

3 sets, no rest: 10sec plank each - front, each side, 15 weighted standing twists/side

 

Food

Breakfast: plain oatmeal w/ dried cranberries, coffee

Morning snack: rice cake

Lunch: SmartOnes frozen meal

Afternoon snack: apple

Dinner: mahi mahi w/ wilted spinach

Evening snack: dark chocolate almonds

 

Water

11 - 8oz cups

[sashi]

Thursday 12/10/15

 

Exercise 

Front Squat + Jerk - 43kg (1+1)x2, 45kg (1+1)x3 [Note: my jerk is still my weak spot. The last one was really a complete press out. Ugh.]

Snatch high pull + hang snatch - 30kg (1+1)x2, 32kg (1+1)x3

Power Clean - 37kg 2x2, 39kg 2x3

Jump squat - 64kg 2x2, 66kg 2x3

 

3 sets, no rest: 10lb DB press, 10 50lb lat pulldowns

 

Stationary bike tabata - 4 minutes [Note: this was way easier on my shins than the sprinting.]

 

Food

Breakfast: plain oatmeal w/ dried cranberries, coffee

Morning snack: beef jerky

Lunch: SmartOnes frozen meal

Afternoon snack: beef jerky

Dinner: beef bulgogi & trumpet mushroom taco, stout beer

 

 

Water

11 - 8oz cups

 

 

General Feelings

According to the scale this morning, I've managed to get down to 65kg. I imagine some of that is just water weight and normal weight fluctuation. 

[sashi]

Weekend Update

 

Friday 12/11/15

 

Exercise 

Friday's are rest days, but we did go out dancing, which I suppose is exercise.  

 

Food

Breakfast: plain oatmeal w/ dried cranberries, coffee

Morning snack: apple

Lunch: SmartOnes frozen meal

Dinner: garlic knots, slice of pizza, pint of winter ale. 

 

Club drinks - 3 gin & tonics

 

 

Water

8 - 8oz cups

 

 

Saturday 12/12/15

 

Exercise 

Woke up with sore lats, quads, calves (dancing in 5" heels will have this effect... especially if done over the course of 3 hours)... decided throwing heavy things up over my head could be a poor life choice. Retreat to fight another day.

 

Food

Breakfast: frozen blueberry waffles

Late Lunch/Dinner: Bulgogi beef & trumpet mushroom taco w/ rice

 

Water

3 8oz glasses

 

Weekends are going to be rough on the water consumption. 

 

Sunday 12/13/15

 

Exercise

Typically a rest day, and since this upcoming week is a heavy one all week long, I voted to complete recovery. 

 

Food

Lunch: Beef bulgogi & trumpet mushroom taco w/ rice

Dinner: Lamb gyros & fries, pint holiday ale

Evening snack: chocolate almonds

 

Water

5 - 8oz glasses

 

General Notes

Weekends are vastly different beasts. I drink less water -- partially because I get up later, so I drink coffee later into the day. 

[sashi]

Monday 12/14/15

 

Exercise 

Clean & Jerk - (2+1)RM: Sets: 35kg, 38kg, 40kg, 42kg, 44kg - I stopped at 44. The jerk on 44 was a total pressout and I wanted to conserve energy to finish my training)

High-hang snatch + snatch - 32kg (1+1)x5

Clean deadlift - 59kg 3x5

Back squat - 62kg x4, 66kg x1, 62kg x4, 68kg x1, 62kg x4, 70kg x1

 

3 sets, no rest: 15 back extensions, 15 reverse crunches

 

Bike tabata - 4 mins

 

Food

Breakfast: plain oatmeal w/ dried cranberries, coffee

Lunch: SmartOnes frozen meal

Afternoon snack: apple

Dinner: beef bulgogi, sliced avocado

 

Water

6 - 8oz cups

 

General Feelings

Been in a funk since Sunday. Low energy, just going through the motions. 

[sashi]

Tuesday 12/15/15

 

Exercise 

Snatch DL + Snatch - 30kg (1+1)x5

Power clean + push jerk - 39kg (1+1)x5

Overhead squat - 1RM: 31, 33, 35, 37, 39 [stopped at 39 because I was losing stability]

Snatch push press - 30kg 5x5

 

Bike tabata - 4 mins

 

Stretch class - 1 hour

 

Food

Breakfast: plain oatmeal w/ dried cranberries, coffee

Morning snack: sugar cookies

Lunch: SmartOnes frozen meal

Afternoon snack: apple, sugar cookie

Dinner: pork loin chop, avocado

 

 

Water

6 - 8oz cups

[sashi]

Wednesday 12/9/15

 

Exercise 

Snatch - 2RM - 28kg, 30kg, 32kg, 34kg, missed the second rep of 36kg. 

High-hang clean + clean - 40g (1+1)x5

Snatch deadlift - 46kg 3x5

Front Squat - 55kg x3, 59kg x1, 55kg x3, 60kg x1, 55kg x3, 62kg x1

Muscle snatch - 20kg 3x2, 25kg 3x3

 

3 sets, no rest: 10sec plank each - front, each side, 15 weighted standing twists/side

 

Food

Breakfast: plain oatmeal w/ dried cranberries, coffee

Morning snack: sugar cookie

Lunch: Thai peanut curry w/ beef, rice

Afternoon snack: sugar cookie

Dinner: lamb shoulder chop w/ mashed sweet potato

Evening snack: sugar cookie

 

Water

8 - 8oz cups

 

General Feelings

The funk is mostly lifting, although I came home to find out my cats had knocked over my big tupperware of cookies, so I ended up having to make more (I tin them up and give them as gifts). 

Training today was brutal. 32kg snatches felt heavy. The front squats were hell. That I made it through the entirety of the programmed session is a feat all unto itself. Afterwards, I was spent so opted for no tabata. 

 

Thursday will be my last regular training session before I head back east for holiday vacay. I plan to hit up my old gym a couple of times, but my diet is going in the crapper. 

[sashi]

Thursday 12/18/15

 

Exercise 

Front Squat + Jerk - 2RM: 35, 38, 40, 42, 44 (missed the jerk on 44)

Snatch high pull + hang snatch - 32kg (1+1)x5

Power Clean - 2RM: 33, 35, 37, 39, 41, 43 (missed the 2nd rep of 43)

Jump squat - 66kg 2x5

 

3 sets, no rest: 8 12lb DB press, 8 15lb DB rows

 

Bike tabata - 4 minutes 

 

Food

Breakfast: plain oatmeal w/ dried cranberries, coffee

Lunch: Panang Curry w/ rice

Dinner: Sauteed shrimp w/ shimeji mushrooms, 1/2 a stout beer

 

 

Water

6 - 8oz cups (Need to get better with this)

 

 

General Feelings

 Last training session before vacation. I imagine I'll only get to hit the gym a few times while I'm away, but that's fine. It's a deload week anyway after the heavy pushes this week. Diet, well.... you only live once.

[sashi]

Back from Vacation!

 

Monday 12/28/15

 

Exercise 

Technique primer: Muscle snatch + tall snatch - 15kg (3+3)x3

 

3-position snatch (floor, knee, mid-thigh) - 3RM: 25kg, 28kg, 30kg, (hit floor/knee positions at 32kg, missed the last position), 29kg, 27kg

Deficit snatch pull: 42kg x5, 44kg x5, 46kg x5

Back squat: 60kg x1, 53kg x5, 62kg x1, 54kg x5, 63kg x1, 56kg x5

Back squat jump: 15kg 3x5

 

3 sets, no rest: 15 sit ups, 12 barbell rows

 

Food

Breakfast: plain oatmeal w/ dried cranberries, coffee

Lunch: SmartOnes frozen meal, andes mint

Afternoon snack: sugar cookie

Dinner: Clams w/ butternut squash over rice

Evening snack: chicken breast, chocolate covered cherries

 

 

Water

10 - 8oz cups 

 

 

General Feelings

I managed to train Monday/Tuesday/Wednesday of vacation. The program I was on had gone heavy the week before, so my I wasn't really capable of pushing too hard at my old gym (that plus a lot of evenings out with friends and drinks ). The funk that I though was lifting didn't, and I've spent the better part of the last week and change pretending that everything is amazing. 

I decided I was tired of the program I was using (I've stopped and started a few times due to work making me miss too many sessions), so I started a new one (also from Catalyst Athletics): Risers, Waves, & Positions The first day's training last night was pretty good. It was harder than I expected a first week to be, but that could be from having 4 rest days in a row.

I also stepped on the scale this morning and realized I'm pretty much back at square one. I expected as much and was just happy I didn't gain more. 

[sashi]

Tuesday 12/29/15

 

Exercise 

Technique primer: Tall jerk + push jerk behind the neck in split - 15kg (3+3)x3

 

Pause jerk + Jerk - (2+1)RM - 35kg, 38kg, 40kg, missed last jerk on 42, 38kg, 36kg

Power clean - 33kg 3x5

Push press (behind the neck) - 28kg 5x4

 

1-hour stretch class

 

Food

Breakfast: plain oatmeal w/ dried cranberries, coffee

Lunch: SmartOnes frozen meal

Dinner: Egg, chicken, bacon mix w/ salsa

Snack: chocolate covered cherries, chocolate covered almonds

 

 

Water

8 - 8oz cups 

 

 

General Feelings

Training is going well, I think. I'm hoping the focused days on the jerk like today will really help me break through my issues. I'm not particularly built for this sport (what with long arms and long femurs), but so far it's really the only activity I've managed to stick with for more than 6 months. It's okay to be a hobbyist, right?  

On the mental side of things....  I'm still mostly pretending. Meh. 

[sashi]

Wednesday 12/30/15

 

Exercise 

Technique primer: Muscle clean + tall clean - 15kg (3+3) x3

 

3-position clean (floor, knee, mid thigh) - 3RM - 35kg, 38kg, 40kg, 42kg, missed last clean on 44, 38kg, 36kg

Deficit clean pull - 54kg x5, 56kg x5, 59kg x5

Front squat - 46kg 3x4

Stiff-legged deadlift - 38kg 5x3

 

3 sets, no rest: 15 jack knives, 15 standing twists/side

 

Food

Breakfast: plain oatmeal w/ dried cranberries, coffee

Morning snack: apple

Lunch: SmartOnes frozen meal

Afternoon snacks: rice cakes w/ peanut butter

Dinner: chuck roast w/ carrots

Snack: chocolate covered cherries

 

 

Water

10 - 8oz cups 

 

 

General Feelings

Today's training went pretty well. I was a little sore, but made it through a higher % of my 1RM on these 3-position sets than I did for the snatch or the jerk. Those deficit cleans, though....  while not super heavy compared w/ my deadlifting ability, they're pretty brutal because of start position (I use about a 3.5" riser). 

I've come to the conclusion that I likely need to eat more and get more sleep. I've been looking into the ETP method, and may try it out. The getting more sleep part.... well that's another battle entirely. 

Mentally I was okay.  

[sashi]

(Long) Weekend Update

 

Thursday 12/31/15 (Happy Gnu Deer)

 

Exercise 

Technique primer: Muscle snatch + push jerk in snatch - 15kg (3+3) x3

 

Power snatch - 27kg 3x5

Power jerk - 32kg 3x5

Snatch push press + OHS - 28kg (5+1) x5

Back squat jump - 15kg 3x5

 

3 sets, no rest: 15 back extension, 15 DB press

 

Food

Breakfast: Santiago's breakfast burrito

Morning snack: rice cake w/ peanut butter

Lunch: pot roast, rice, baby carrots

Afternoon snacks: rice cake w/ peanut butter

Dinner: lots of pizza, hot wings, and a bottle of wine. (no regrets)

 

Water

6 - 8oz cups

 

Friday 1/1/16

 

Exercise 

Recovery day.

 

Food

Brunch: eggs, bacon, pancakes

Snack: chocolate covered cherries

Dinner: pot roast, rice, carrots

 

Water

6 - 8oz cups

 

Saturday 1/2/16

 

Exercise 

Technique primer: Muscle snatch + tall snatch - 15kg (3+3) x3 

 

Snatch + Snatch Balance + OHS - 3RM: 28kg, 30kg, 32kg, 34kg (I stopped here as the snatch balance was a bit wobbly)

Clean + Power Jerk + Jerk - 3RM: 35kg, 38kg, 40kg, missed the last jerk on 42kg (Today was a terrible jerk day. I was pleased to hit 85% of my 1RM on the snatch complex, but my jerks were just slow and sloppy out of the gate)

Back squat - 5RM: 50, 55, 60, 64 (last rep was pretty tough, though I may have been able to push out 66)

Good morning - 15kg 5x3 (this felt like nothing... may need to increase the weight on these)

 

skipped my accessory work because I'm terrible -- and because I needed to get back home and take down all the Christmas decorations I didn't bother dealing with on Friday

 

Food

Breakfast: Breakfast burrito and coffee

Late Lunch/Dinner: pot roast, rice, butternut squash

Snacks: chocolate covered cherries, gummies

 

Water

3 8oz glasses

 

Weekends are going to be rough on the water consumption. 

 

Sunday 1/3/16

 

Exercise

Recovery -- although I did a pretty thorough clean of the house.

 

Food

Lunch: pot roast, rice, baby carrots

Afternoon snack: roast chicken w/ italian dressing

Dinner: pot roast, rice

 

Water

2 - 8oz glasses

 

General Notes

Not too shabby, although I really don't eat enough if I stay home on the weekends.  

[sashi]

Monday 1/4/16

 

Exercise

Technique primer: Muscle snatch + tall snatch - 15kg (3+3)x3 

 

3-position snatch (floor, knee, mid-thigh) - 3RM: 28kg, 30kg, 32kg, hit floor and knee of 34 missed mid thigh

Deficit snatch pull - 43kg x5, 45kg x5, 47kg x5

Back squat - 62kg x1, 55kg x5, 64kg x1, 56kg x5, 65kg x1, 58kg x5

Back squat jump - 15kg 3x5

 

3 sets, no rest: 15 sit ups, 10 barbell rows

 

Food

Breakfast: oatmeal w/ cranberries, coffee

Lunch: roast chicken, avocado

Pre-workout: rice cake w/ peanut butter

Dinner (post workout): salmon, spinach, rice

 

Calories: 1453

Macros: 105C, 59F, 125P

 

Water

11 - 8oz glasses

 

General Notes

I received my macros for ETP after breakfast. Still, I think I did a pretty good job for the first day. I only went 3 calories over what I'm supposed to (and that's for week 1 as we build up from this week's 1450 to 2130/1730 cycling). Did go a bit over my protein, so I'll have to work on balancing that out. 

My training session went pretty well. My 3RM on the 3-position snatch increased 2kg over last week, and I'd say just slightly above that since the last rep of 34 was more than get the bar in position, tell myself to pull under and the bar moving a half inch. Last night, I pulled the last rep fairly high but just didn't have the juice to get under. For what it's worth, 32 is 80% of my current 1RM. The guys at Catalyst Athletics who built this program said that 75-80% on these 3RMs are pretty good, so I'll keep pushing. The rest of the training was pretty good. Those deficit pulls are brutal, though. They don't seem like much, but damn.

I think I may be breaking through the fog. I actually enjoyed my training today even though I didn't get to the gym until waaaay later than I like.

[sashi]

Tuesday 1/6/16

 

Exercise 

Technique primer: Tall jerk + push jerk behind the neck in split - 15kg (3+3)x3

 

Pause jerk + Jerk - (2+1)RM - 35kg, 38kg, 40kg, 42kg, missed last jerk on 44kg

Power clean - 33kg x3, 35kg 3x5

Push press (behind the neck) - 28kg x3, 30kg 3x5

 

1-hour stretch class

 

Food

Breakfast: cottage cheese w/ blueberries, coffee

Lunch: chicken and avocado

Preworkout: oatmeal w/ cranberries

Intraworkout (before stretch): rice cake

Dinner: Chicken Thai curry w/ rice

 

Calories: 1473

Macros: 133C, 60F, 107P

 

Water

10 - 8oz cups 

 

 

General Feelings

So, like Monday, I managed to add 2kg to my 3RM lift of the day over last week's efforts. I hope to continue this trend for Wednesday & Thursday's 3RM complexes. I've decided I'm going to taunt myself and tape my two goal numbers over the platform at my gym between the two technique posters I put up a few months back. 

ETP Day 2....  balancing macros is harder than I remember when I tried out Leangains way back. I'm close. 23 calories over. 33 over on my carbs though. I'll be happy when I get up to my TDEE/control numbers because I think I'll be able to balance that more. 

Mentally, I'm okay... this was a pretty good day, but I was incredibly busy at work so didn't have a lot of time to let my brain wander.

[sashi]

Wednesday 1/6/16

 

Exercise 

Technique primer: Muscle clean + tall clean - 15kg (3+3) x2, 20kg (3+3) (I think I can confidently move these to 20kg from now on)

 

3-position clean (floor, knee, mid thigh) - 3RM - 35kg, 38kg, 40kg, 42kg, missed last clean on 44

Deficit clean pull - 55kg x5, 58kg x5, 60kg x5

Front squat - 46kg x3, 47kg 3x3

Stiff-legged deadlift - 38kg x3, 40kg 3x2

 

3 sets, no rest: 15 jack knives, 15 standing twists/side

 

Food

Breakfast: cottage cheese, blueberries, coffee

Lunch: Chicken thai curry w/ rice

Preworkout: oatmeal w/ cranberries

Dinner: shrimp & shiitake mushrooms, naan bread

 

Calories: 1339

Macros: 129C, 47F, 114P

 

Water

10 - 8oz cups 

 

 

General Feelings

I was  hoping for a 2kg increase over last week to continue my streak this week, but it was not to be. Got to the last clean rep and fizzled. The rest of the training session went well, though. I can say that those deficit pulls are getting pretty brutal. Here's to hoping they pay off.

Diet...  Well, I was a bit under my calories today, but since I know I'm likely to be going over tomorrow and Saturday, I suppose it's okay.  Still struggling getting my fats up and my carbs in check. Again, I'm hoping that as I increase my calories, this will be far less of an issue. Coaches over at ETP said to just stick with it to see if it does in fact level out over time.

Mental health....  boyfriend and I had a chat last night. Apparently we've both been in a funk, and probably feeding off one another's hidden misery. So, new goal for the year - fix us. 

[sashi]

Thursday 1/7/15

 

Exercise 

Technique primer: Muscle snatch + push jerk in snatch - 15kg (3+3) x3

 

Power snatch - 27kg x3, 30kg 3x3 (was supposed to be 29, but I wasn't thinking and just went to 30)

Power jerk - 32kg x3, 35kg 3x3

Snatch push press + OHS - 28kg (5+1), 30kg (5+1) x3

Back squat jump - 15kg 3x5

 

Bear complex: 15kg x7, 20kg 7x4 (holy mother of god)

 

3 sets, no rest: 15 back extension, 15 Bicycle ab/side

 

Food

Breakfast: cottage cheese w/ blueberries

Morning snack: rice cake w/ peanut butter

Lunch: Chicken Thai curry 

Preworkout: oatmeal w/ cranberries

Postworkout snack: starfish gummies

Dinner: Mahi mahi w/ sweet thai chili sauce, salad

 

Calories: 1404

Macros: 111C, 60F, 111P

 

Water

11 - 8oz cups

 

General Feelings

Training went well, although Thursdays are relatively light work anyway. That Bear Complex, though... damn. Brutal.

Diet... I think I'm getting better at closing in on my macros, but the weekend is likely going to be a bust as I log ahead of what I know I'm going to do. 

[sashi]

Weekend Update

 

Friday 1/8/16

 

Exercise 

Recovery day.

 

Food

Breakfast: cottage cheese w/ blueberries, coffee

Lunch: chicken w/ italian dressing

Afternoon snack: rice cake w/ peanut butter

Dinner: spring rolls, pho

 

Calories: 1338

Macros: 142C, 45F, 105P

 

Water

8 - 8oz cups

 

Saturday 1/9/16

 

Exercise 

Technique primer: Muscle snatch + tall snatch - 15kg (3+3) x3 

 

Snatch + Snatch Balance + OHS - 3RM: 28kg, 30kg, 32kg, 34kg

Clean + Power Jerk + Jerk - 3RM: 35kg, 38kg, 40kg

Back squat - 5RM: 50, 55, 60, 63, only 2 reps for 66 before I was out of gas, 32kg x10

Good morning - 15kg x5, 17kg 5x2

 

3 sets, no rest: 15 weighted sit ups, 15 windmills/side

 

Food

Post-workout: gummy candies, chicken w/ italian dressing

Dinner: pizza, beer, brownie

 

Calories: not likely close to accurate

Macros: not accurate

 

Water

8 8oz glasses

 

Sunday 1/10/16

 

Exercise

Recovery.

 

Food

Lunch: chicken w/ italian dressing

Dinner: french onion soup, meatloaf, kasha, mac & cheese, mixed veg, salad, wine, cheesecake 

Calories: 1797

Macros: 109C, 111F, 82P\

 

Water

2 - 8oz glasses

 

General Notes

Lesson learned: don't go to the gym on an empty stomach... 

Saturday was a wash in terms of diet, but it was a planned one. Had friends over for my annual horror movie fest that I host for my b-day every year. No regrets. Sunday evening, a friend's mom made dinner for we three capricorns. Calories and macros were a rough estimate. 

[sashi]

Monday 1/11/16

 

Exercise

Technique primer: Muscle snatch + tall snatch - 15kg (3+3)x3 

 

3-position snatch (floor, knee, mid-thigh) - 3RM: 28kg, 30kg, 32kg, 34kg, missed 36 (finish the pull!), 32kg, 31kg

Deficit snatch pull - 44kg x5, 46kg x5, 48kg x5

Back squat - 63kg x1, 56kg x5, 65kg x1, 58kg x5, 67kg x1, 59kg x5

[i was supposed to do squat jumps, but let myself get talked into doing deadlifts with the other gym rats. I have not done a really heavy deadlift proper in about three years.]

Deadlift: 60kg x3, 80kg x2, 100kg x1 (After those deficit snatch pulls and squats, 100 was all I had in me. But hey, I can't hate.)

 

3 sets, no rest: 15 sit ups, 15 back extensions

 

Food

Breakfast: cottage cheese w/ cranberries

Morning snack: rice cake w/ peanut butter

Lunch: Jimmy John's roast beef unwich

Pre-workout: oatmeal w/ cranberries

Dinner (post workout): pork chop w/ potatoes and salad

 

Calories: 1536

Macros: 117C, 68F, 120P

 

Water

12 - 8oz glasses

 

General Notes

34. That is 85% of my 1RM. I missed 36 because I didn't finish the pull, and since I got to the gym late, I decided to just call it there since I added 2kg to my max attempt from last week. The 34 felt really good. Didn't even feel like I was running out of juice. The deadlifts were okay, and I'm kind of surprised I could walk this morning after the brutality of Monday's workout.

This was also the first day I managed to pretty much nail my macros, so I'm happy about that. It means that the extra calories allowed some more wiggle room. 

[sashi]

Tuesday 1/6/16

 

Exercise 

Technique primer: Tall jerk + push jerk behind the neck in split - 15kg (3+3)x3

 

Pause jerk + Jerk - (2+1)RM - 35kg, 38kg, 40kg, 42kg, 40kg, 38kg

Power clean - 3RM: 35kg x3, 38kg x3, 40kg x3, 42kg x3

Push press (behind the neck) - 5RM: 28kg x5, 30kg x5, 32kg x5

 

1-hour stretch class

 

Food

Breakfast: breakfast burrito, coffee

Lunch: pork roast

Preworkout: oatmeal w/ protein powder

Dinner: Szechuan chicken w/ rice

 

Calories: 1551

Macros: 123C, 62F, 123P

 

Water

12 - 8oz cups 

 

 

General Feelings

I was running late to the gym from work, so my RMs were really cut short. Pretty sure I was pushing damn near close, but I had to rush through it all so I could take the stretch class. 

I began the day with an unexpected surprise when a coworker brought me a breakfast burrito. So delish, but I had to rework my macros for the day since I had planned to eat cottage cheese.

[sashi]

Wednesday 1/13/16 (Happy Birthday to Me.)

 

Exercise 

Technique primer: Muscle clean + tall clean - 15kg (3+3) x1, 20kg (3+3) x2 

 

3-position clean (floor, knee, mid thigh) - 3RM - 35kg, 38kg, 40kg, 42kg, missed last clean on 44, 40kg, 38kg

Deficit clean pull - 55kg x5, 58kg x5, 60kg x5 (These deficits can go die in a fire.)

Front squat - 46kg x3, 47kg 3x3

Stiff-legged deadlift - 38kg x3, 40kg 3x2

 

3 sets, no rest: 15 jack knives, 15 standing twists/side

 

Food

Breakfast: cottage cheese, blueberries, coffee

Snack: cranberry nut mix

Lunch: pork roast, avocado

Preworkout: oatmeal w/ cranberries

Dinner: Szechuan chicken w/ rice

 

Calories: 1548

Macros: 121C, 68F, 117P

 

Water

11 - 8oz cups 

 

 

General Feelings

Long work day. Decent training. Nailed macros.

[sashi]

Thursday 1/7/15

 

Exercise 

Technique primer: Muscle snatch + push jerk in snatch - 15kg (3+3) x3

 

Power snatch - 3RM: 28kg, 30kg, 32kg, missed last rep of 34 (oh, yeah!)

Power jerk - 3RM: 35kg, 38kg, 40kg, missed last rep of 42

Snatch push press + OHS - (5+1)RM: 25, 28, 30, 32 (stopped here as arms were getting pretty fatigued.

Back squat jump - 15kg 3x5

 

Kettlebell tabata - only made 3 rounds before being spent. Ugh. At least I tried.

 

3 sets, no rest: 15 back extension, 15 Bicycle ab/side

 

Food

Breakfast: rice cake w/ peanut butter

Lunch: pork roast w/ kasha

Preworkout: oatmeal w/ cranberries

Dinner: swordfish, potato, wilted spinach

 

Calories: 1551

Macros: 113C, 70F, 117P

 

Water

11 - 8oz cups

 

General Feelings

Training was pretty solid. I'm looking forward to being at my target TDEE, though.... 

[sashi]

Weekend & Busy Bee Update 

 

Friday 1/15/16

 

Exercise 

Recovery day.

 

Food

Breakfast: rice cake w/ peanut butter, coffee

Lunch: venison chili

Afternoon snack: Szechuan chicken

Dinner: Elk burger, sweet potato fries, IPA

 

Calories: 1702

Macros: 120C, 45F, 121P

 

Water

8 - 8oz cups

 

Saturday 1/16/16

 

Exercise 

Does snowshoeing count? Because that's what I did.

 

Food

I logged, but it was all guestimated since we were out of town. The day did involve going to a chili cook off where I had copious amounts of chili and sampled 4 different excellent beers.

 

Water

3 8oz glasses

 

Sunday 1/17/16

 

Exercise

Recovery.

 

Food

Again, I logged, but can really only confirm the macros for my dinner since that's the only meal I cooked myself. Was an excellent weekend.

 

Water

8 - 8oz glasses

 

Monday 1/18/16

 

Exercise

Technique primer: Muscle snatch + tall snatch - 15kg (3+3)x3 

 

2-position snatch (floor, knee) - 28kg 2x4

Snatch pull - 40kg 3x3

Back squat - 60kg x1, 53kg x3, 60kg x1, 53kg x3, 60kg x1, 53kg x3

Back squat jump - 15kg 3x5

 

3 sets, no rest: 15 sit ups, 15 back extensions

 

Food

Breakfast: egg & bacon "muffin", coffee

Lunch: pork roast, kasha

Pre-workout: oatmeal, vanilla whey, blueberries

Dinner (post workout): mahi mahi, rice, salad

Evening snack: chocolate cake

 

Calories: 1647

Macros: 132C, 69F, 124P

 

Water

10 - 8oz glasses

 

Tuesday 1/19/16

 

Exercise 

Stretch class - 45 mins (missed first 15)

 

Technique primer: Tall jerk + push jerk behind the neck in split - 15kg (3+3)x3

 

Pause jerk + Jerk - 35kg 2x4

Power clean - 33kg 2x4

Push press - 28kg 3x4

 

Food

Breakfast: egg & bacon "muffin", coffee

Lunch: chicken sandwich w/ avocado, french fries

Preworkout: protein bar

Dinner: calamari steak w/ red bell peppers, rice

Evening snack: beef jerky, chocolate covered cherries

 

Calories: 1739

Macros: 138C, 71F, 132P

 

Water

8 - 8oz cups 

 

Tuesday 1/19/16

 

Exercise 

Technique primer: Muscle Clean + Tall Clean - 15kg (3+3)x1, 20kg (3+3)x2

 

2-position clean (floor, knee) - 36kg 2x4

Clean pull - 51kg 3x3

Front squat - 46kg 2x3

SLDL - 38kg 4x2

 

3 sets, no rest: 15 jack knives, 15 weighted twists/side

 

Food

Breakfast: egg & bacon "muffin", coffee

Lunch: pork roast, quinoa

Preworkout: oatmeal, whey, blueberries

Dinner: Seared lemon chicken, potatoes, kale

Evening snack: chocolate cake, licorice

 

Calories: 1756

Macros: 126C, 76F, 135P

 

Water

11 - 8oz cups 

 

General Notes

Our weekend staycation was very good for both of us. Little mountain cabins are good that way. 

I'm getting better at macro tetris, slowly but surely. I decided to bump the ramp up faster - spending only 4 days at a level instead of a week. So far no bloating or anything (even with the practical free-for-all Saturday). I did have some noticeable weight gain when I got back that went away as soon as reined in my salt (minus the fries on Tuesday....  was on a work trip out of town for the day... made it mostly fit my macros). 

[sashi]

Thursday 1/7/15

 

Exercise 

Technique primer: Muscle snatch + push jerk in snatch - 15kg (3+3) x3

 

Power snatch - 27kg 2x4

Power jerk - 32kg 2x4

Snatch push press + OHS - 28kg (3+1)x4

Back squat jump - 15kg 3x3

 

3 sets, no rest: 15 windmills, 15 Bicycle ab/side

 

Food

Breakfast: egg "muffin" w/ salsa, coffee

Morning snack: rice cake w/ peanut butter

Lunch: pork roast w/ quinoa

Preworkout: gummy starfish (quick carb)

Postworkout: gummy starfish (quick carb)

Dinner: hummus w/ pita, mussels w/ garlic bread, saison

 

Calories: 1685

Macros: 95C, 78F, 89P

 

Water

7.5 - 8oz cups

 

General Feelings

So, late morning I found out a friend was coming through town and we decided to have dinner. No plans were made and we ended up at a tapas place. There weren't a lot of good protein choices, so I ended up way low on my protein. Carbs were low also, but I had a beer, so alcohol calories come out of my carbs. 

I had intended to the the finisher today, but didn't have time since I was meeting my friend for dinner. I'll make an attempt at that one on Saturday.

[sashi]

Weekend Update

 

Friday 1/22/16

 

Exercise 

Recovery day. (I did go out dancing for ~4 hours, though)

 

Food

Breakfast: egg muffin w/ salsa, coffee

Lunch: pork roast, broccoli

Dinner: sushi

Late night: gin & tonics

 

Calories: 1581

Macros: 134C, 48F, 111P

 

Water

8 - 8oz cups

 

Saturday 1/23/16

 

Exercise 

Technique primer: Tall jerk + push press in jerk - 15kg (3+3) x3 

 

Snatch + OHS - 2RM, 95%, 90%: 28kg, 30kg, 32kg, 34kg, 36kg, missed 38, 34kg, 32kg

Clean + Front Squat + Jerk - 3RM, 95%, 90%: 35kg, 38kg, 41kg, 43kg, 45kg, missed jerk on 47kg, 43kg, 41kg

Back squat - 56kg 3x3

Good morning - 15kg 4x2

 

7 minutes timed: 5 pushups, 5 hanging leg raises -- 15 sets

 

Food

Brunch (pre-workout): breakfast tacos, hashbrowns, mimosas

Post-workout: Greek yogurt w/ protein powder

Dinner: Tuna, lentils

Late night: Greek yogurt w/ protein powder

 

Calories: 1824

Macros: 139C, 61F, 147P

 

Water

7.5 8oz glasses

 

Sunday 1/24/16

 

Exercise

Recovery.

 

Food

Breakfast: Greek yogurt w/ granola & protein powder

Lunch: pork chop, pork roast (cleaning out leftovers)

Dinner: chicken thigh, sweet potato & kale hash, pasta

Late night: cottage cheese

 

Calories: 1706

Macros: 131C, 67F, 143P

 

Water

8 - 8oz glasses

 

General Notes

Not a bad weekend. A swap from planning to go to an Indian place to sushi for dinner Friday meant I was lower on fat than I had wanted to be. Other than that, I'm totally getting the hang of this. Also, went grocery shopping and got all the protein fortified stuff. I'd really like to move away from using protein powder so much. 

Saturday's training wasn't bad. I successfully performed at 90% my C&J with that added FS. It's obvious that the jerk is still my weak link. It always has been. That finisher, though. I'm still paying for it.