sashi Posted December 8, 2015 Report Share Posted December 8, 2015 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)x3High-hang snatch + Snatch - 30kg (1+1)x2, 32kg (1+1)x3Clean deadlift - 56kg 3x2, 59kg 3x3Back squat - 61kg x4, 65kg x1, 61kg x4, 67kg x1, 61kg x4, 68kg x1 3 sets, no rest: 15 back extensions, 15 sit ups FoodBreakfast: plain oatmeal w/ dried cranberries, coffeeMorning snack: appleLunch: SmartOnes frozen mealAfternoon snack: rice cakeDinner: Pho Dac Biet, Goi Cuon, 2 glasses wine Water8 - 8oz cups Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted December 9, 2015 Author Report Share Posted December 9, 2015 Tuesday 12/8/15 Exercise Snatch deadlift + Snatch - 28kg (1+1)x2, 30kg (1+1)x3Power clean + push jerk - 37kg (1+1)x2, 39kg (1+1)x3Overhead squat - 40kg 1x5Snatch push press - 32kg 3x5 Sprint Tabata - 3 mins [ugh.... ] Stretch class - 1 hour FoodBreakfast: plain oatmeal w/ dried cranberries, coffeeMorning snack: appleLunch: SmartOnes frozen mealAfternoon snack: 2 rice cakesDinner: Lasagna w/ elk Water11 - 8oz cups Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted December 10, 2015 Author Report Share Posted December 10, 2015 Wednesday 12/9/15 Exercise Snatch - 32kg 2x2, 34kg 2x3High-hang clean + clean - 38kg (1+1)x2, 40kg (1+1)x3Snatch deadlift - 44kg 3x2, 46kg 3x3Front Squat - 54kg x3, 57kg x1, 54kg x3, 59kg x1, 54kg x3, 60kg x1Muscle snatch - 20kg 3x2, 25kg 3x3 3 sets, no rest: 10sec plank each - front, each side, 15 weighted standing twists/side FoodBreakfast: plain oatmeal w/ dried cranberries, coffeeMorning snack: rice cakeLunch: SmartOnes frozen mealAfternoon snack: appleDinner: mahi mahi w/ wilted spinachEvening snack: dark chocolate almonds Water11 - 8oz cups Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted December 11, 2015 Author Report Share Posted December 11, 2015 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)x3Power Clean - 37kg 2x2, 39kg 2x3Jump 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.] FoodBreakfast: plain oatmeal w/ dried cranberries, coffeeMorning snack: beef jerkyLunch: SmartOnes frozen mealAfternoon snack: beef jerkyDinner: beef bulgogi & trumpet mushroom taco, stout beer Water11 - 8oz cups General FeelingsAccording 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. Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted December 14, 2015 Author Report Share Posted December 14, 2015 Weekend Update Friday 12/11/15 Exercise Friday's are rest days, but we did go out dancing, which I suppose is exercise. FoodBreakfast: plain oatmeal w/ dried cranberries, coffeeMorning snack: appleLunch: SmartOnes frozen mealDinner: garlic knots, slice of pizza, pint of winter ale. Club drinks - 3 gin & tonics Water8 - 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. FoodBreakfast: frozen blueberry wafflesLate Lunch/Dinner: Bulgogi beef & trumpet mushroom taco w/ rice Water3 8oz glasses Weekends are going to be rough on the water consumption. Sunday 12/13/15 ExerciseTypically a rest day, and since this upcoming week is a heavy one all week long, I voted to complete recovery. FoodLunch: Beef bulgogi & trumpet mushroom taco w/ riceDinner: Lamb gyros & fries, pint holiday aleEvening snack: chocolate almonds Water5 - 8oz glasses General NotesWeekends are vastly different beasts. I drink less water -- partially because I get up later, so I drink coffee later into the day. Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted December 15, 2015 Author Report Share Posted December 15, 2015 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)x5Clean deadlift - 59kg 3x5Back 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 FoodBreakfast: plain oatmeal w/ dried cranberries, coffeeLunch: SmartOnes frozen mealAfternoon snack: appleDinner: beef bulgogi, sliced avocado Water6 - 8oz cups General FeelingsBeen in a funk since Sunday. Low energy, just going through the motions. Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted December 16, 2015 Author Report Share Posted December 16, 2015 Tuesday 12/15/15 Exercise Snatch DL + Snatch - 30kg (1+1)x5Power clean + push jerk - 39kg (1+1)x5Overhead 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 FoodBreakfast: plain oatmeal w/ dried cranberries, coffeeMorning snack: sugar cookiesLunch: SmartOnes frozen mealAfternoon snack: apple, sugar cookieDinner: pork loin chop, avocado Water6 - 8oz cups Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted December 17, 2015 Author Report Share Posted December 17, 2015 Wednesday 12/9/15 Exercise Snatch - 2RM - 28kg, 30kg, 32kg, 34kg, missed the second rep of 36kg. High-hang clean + clean - 40g (1+1)x5Snatch deadlift - 46kg 3x5Front Squat - 55kg x3, 59kg x1, 55kg x3, 60kg x1, 55kg x3, 62kg x1Muscle snatch - 20kg 3x2, 25kg 3x3 3 sets, no rest: 10sec plank each - front, each side, 15 weighted standing twists/side FoodBreakfast: plain oatmeal w/ dried cranberries, coffeeMorning snack: sugar cookieLunch: Thai peanut curry w/ beef, riceAfternoon snack: sugar cookieDinner: lamb shoulder chop w/ mashed sweet potatoEvening snack: sugar cookie Water8 - 8oz cups General FeelingsThe 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. Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted December 18, 2015 Author Report Share Posted December 18, 2015 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)x5Power 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 FoodBreakfast: plain oatmeal w/ dried cranberries, coffeeLunch: Panang Curry w/ riceDinner: Sauteed shrimp w/ shimeji mushrooms, 1/2 a stout beer Water6 - 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. Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted December 29, 2015 Author Report Share Posted December 29, 2015 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, 27kgDeficit snatch pull: 42kg x5, 44kg x5, 46kg x5Back squat: 60kg x1, 53kg x5, 62kg x1, 54kg x5, 63kg x1, 56kg x5Back squat jump: 15kg 3x5 3 sets, no rest: 15 sit ups, 12 barbell rows FoodBreakfast: plain oatmeal w/ dried cranberries, coffeeLunch: SmartOnes frozen meal, andes mintAfternoon snack: sugar cookieDinner: Clams w/ butternut squash over riceEvening snack: chicken breast, chocolate covered cherries Water10 - 8oz cups General FeelingsI 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. Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted December 30, 2015 Author Report Share Posted December 30, 2015 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, 36kgPower clean - 33kg 3x5Push press (behind the neck) - 28kg 5x4 1-hour stretch class FoodBreakfast: plain oatmeal w/ dried cranberries, coffeeLunch: SmartOnes frozen mealDinner: Egg, chicken, bacon mix w/ salsaSnack: chocolate covered cherries, chocolate covered almonds Water8 - 8oz cups General FeelingsTraining 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. Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted December 31, 2015 Author Report Share Posted December 31, 2015 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, 36kgDeficit clean pull - 54kg x5, 56kg x5, 59kg x5Front squat - 46kg 3x4Stiff-legged deadlift - 38kg 5x3 3 sets, no rest: 15 jack knives, 15 standing twists/side FoodBreakfast: plain oatmeal w/ dried cranberries, coffeeMorning snack: appleLunch: SmartOnes frozen mealAfternoon snacks: rice cakes w/ peanut butterDinner: chuck roast w/ carrotsSnack: chocolate covered cherries Water10 - 8oz cups General FeelingsToday'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. Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted January 4, 2016 Author Report Share Posted January 4, 2016 (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 3x5Power jerk - 32kg 3x5Snatch push press + OHS - 28kg (5+1) x5Back squat jump - 15kg 3x5 3 sets, no rest: 15 back extension, 15 DB press FoodBreakfast: Santiago's breakfast burritoMorning snack: rice cake w/ peanut butterLunch: pot roast, rice, baby carrotsAfternoon snacks: rice cake w/ peanut butterDinner: lots of pizza, hot wings, and a bottle of wine. (no regrets) Water6 - 8oz cups Friday 1/1/16 Exercise Recovery day. FoodBrunch: eggs, bacon, pancakesSnack: chocolate covered cherriesDinner: pot roast, rice, carrots Water6 - 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 FoodBreakfast: Breakfast burrito and coffeeLate Lunch/Dinner: pot roast, rice, butternut squashSnacks: chocolate covered cherries, gummies Water3 8oz glasses Weekends are going to be rough on the water consumption. Sunday 1/3/16 ExerciseRecovery -- although I did a pretty thorough clean of the house. FoodLunch: pot roast, rice, baby carrotsAfternoon snack: roast chicken w/ italian dressingDinner: pot roast, rice Water2 - 8oz glasses General NotesNot too shabby, although I really don't eat enough if I stay home on the weekends. Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted January 5, 2016 Author Report Share Posted January 5, 2016 Monday 1/4/16 ExerciseTechnique 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 thighDeficit snatch pull - 43kg x5, 45kg x5, 47kg x5Back squat - 62kg x1, 55kg x5, 64kg x1, 56kg x5, 65kg x1, 58kg x5Back squat jump - 15kg 3x5 3 sets, no rest: 15 sit ups, 10 barbell rows FoodBreakfast: oatmeal w/ cranberries, coffeeLunch: roast chicken, avocadoPre-workout: rice cake w/ peanut butterDinner (post workout): salmon, spinach, rice Calories: 1453Macros: 105C, 59F, 125P Water11 - 8oz glasses General NotesI 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. Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted January 6, 2016 Author Report Share Posted January 6, 2016 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 44kgPower clean - 33kg x3, 35kg 3x5Push press (behind the neck) - 28kg x3, 30kg 3x5 1-hour stretch class FoodBreakfast: cottage cheese w/ blueberries, coffeeLunch: chicken and avocadoPreworkout: oatmeal w/ cranberriesIntraworkout (before stretch): rice cakeDinner: Chicken Thai curry w/ rice Calories: 1473Macros: 133C, 60F, 107P Water10 - 8oz cups General FeelingsSo, 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. Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted January 7, 2016 Author Report Share Posted January 7, 2016 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 44Deficit clean pull - 55kg x5, 58kg x5, 60kg x5Front squat - 46kg x3, 47kg 3x3Stiff-legged deadlift - 38kg x3, 40kg 3x2 3 sets, no rest: 15 jack knives, 15 standing twists/side FoodBreakfast: cottage cheese, blueberries, coffeeLunch: Chicken thai curry w/ ricePreworkout: oatmeal w/ cranberriesDinner: shrimp & shiitake mushrooms, naan bread Calories: 1339Macros: 129C, 47F, 114P Water10 - 8oz cups General FeelingsI 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. Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted January 8, 2016 Author Report Share Posted January 8, 2016 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 3x3Snatch push press + OHS - 28kg (5+1), 30kg (5+1) x3Back 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 FoodBreakfast: cottage cheese w/ blueberriesMorning snack: rice cake w/ peanut butterLunch: Chicken Thai curry Preworkout: oatmeal w/ cranberriesPostworkout snack: starfish gummiesDinner: Mahi mahi w/ sweet thai chili sauce, salad Calories: 1404Macros: 111C, 60F, 111P Water11 - 8oz cups General FeelingsTraining 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. Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted January 11, 2016 Author Report Share Posted January 11, 2016 Weekend Update Friday 1/8/16 Exercise Recovery day. FoodBreakfast: cottage cheese w/ blueberries, coffeeLunch: chicken w/ italian dressingAfternoon snack: rice cake w/ peanut butterDinner: spring rolls, pho Calories: 1338Macros: 142C, 45F, 105P Water8 - 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, 34kgClean + Power Jerk + Jerk - 3RM: 35kg, 38kg, 40kgBack squat - 5RM: 50, 55, 60, 63, only 2 reps for 66 before I was out of gas, 32kg x10Good morning - 15kg x5, 17kg 5x2 3 sets, no rest: 15 weighted sit ups, 15 windmills/side FoodPost-workout: gummy candies, chicken w/ italian dressingDinner: pizza, beer, brownie Calories: not likely close to accurateMacros: not accurate Water8 8oz glasses Sunday 1/10/16 ExerciseRecovery. FoodLunch: chicken w/ italian dressingDinner: french onion soup, meatloaf, kasha, mac & cheese, mixed veg, salad, wine, cheesecake Calories: 1797Macros: 109C, 111F, 82P\ Water2 - 8oz glasses General NotesLesson 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. Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted January 12, 2016 Author Report Share Posted January 12, 2016 Monday 1/11/16 ExerciseTechnique 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, 31kgDeficit snatch pull - 44kg x5, 46kg x5, 48kg x5Back 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 FoodBreakfast: cottage cheese w/ cranberriesMorning snack: rice cake w/ peanut butterLunch: Jimmy John's roast beef unwichPre-workout: oatmeal w/ cranberriesDinner (post workout): pork chop w/ potatoes and salad Calories: 1536Macros: 117C, 68F, 120P Water12 - 8oz glasses General Notes34. 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. Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted January 13, 2016 Author Report Share Posted January 13, 2016 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, 38kgPower clean - 3RM: 35kg x3, 38kg x3, 40kg x3, 42kg x3Push press (behind the neck) - 5RM: 28kg x5, 30kg x5, 32kg x5 1-hour stretch class FoodBreakfast: breakfast burrito, coffeeLunch: pork roastPreworkout: oatmeal w/ protein powderDinner: Szechuan chicken w/ rice Calories: 1551Macros: 123C, 62F, 123P Water12 - 8oz cups General FeelingsI 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. Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted January 14, 2016 Author Report Share Posted January 14, 2016 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, 38kgDeficit clean pull - 55kg x5, 58kg x5, 60kg x5 (These deficits can go die in a fire.)Front squat - 46kg x3, 47kg 3x3Stiff-legged deadlift - 38kg x3, 40kg 3x2 3 sets, no rest: 15 jack knives, 15 standing twists/side FoodBreakfast: cottage cheese, blueberries, coffeeSnack: cranberry nut mixLunch: pork roast, avocadoPreworkout: oatmeal w/ cranberriesDinner: Szechuan chicken w/ rice Calories: 1548Macros: 121C, 68F, 117P Water11 - 8oz cups General FeelingsLong work day. Decent training. Nailed macros. Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted January 15, 2016 Author Report Share Posted January 15, 2016 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 42Snatch 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 FoodBreakfast: rice cake w/ peanut butterLunch: pork roast w/ kashaPreworkout: oatmeal w/ cranberriesDinner: swordfish, potato, wilted spinach Calories: 1551Macros: 113C, 70F, 117P Water11 - 8oz cups General FeelingsTraining was pretty solid. I'm looking forward to being at my target TDEE, though.... Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted January 21, 2016 Author Report Share Posted January 21, 2016 Weekend & Busy Bee Update Friday 1/15/16 Exercise Recovery day. FoodBreakfast: rice cake w/ peanut butter, coffeeLunch: venison chiliAfternoon snack: Szechuan chickenDinner: Elk burger, sweet potato fries, IPA Calories: 1702Macros: 120C, 45F, 121P Water8 - 8oz cups Saturday 1/16/16 Exercise Does snowshoeing count? Because that's what I did. FoodI 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. Water3 8oz glasses Sunday 1/17/16 ExerciseRecovery. FoodAgain, 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. Water8 - 8oz glasses Monday 1/18/16 ExerciseTechnique primer: Muscle snatch + tall snatch - 15kg (3+3)x3 2-position snatch (floor, knee) - 28kg 2x4Snatch pull - 40kg 3x3Back squat - 60kg x1, 53kg x3, 60kg x1, 53kg x3, 60kg x1, 53kg x3Back squat jump - 15kg 3x5 3 sets, no rest: 15 sit ups, 15 back extensions FoodBreakfast: egg & bacon "muffin", coffeeLunch: pork roast, kashaPre-workout: oatmeal, vanilla whey, blueberriesDinner (post workout): mahi mahi, rice, saladEvening snack: chocolate cake Calories: 1647Macros: 132C, 69F, 124P Water10 - 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 2x4Power clean - 33kg 2x4Push press - 28kg 3x4 FoodBreakfast: egg & bacon "muffin", coffeeLunch: chicken sandwich w/ avocado, french friesPreworkout: protein barDinner: calamari steak w/ red bell peppers, riceEvening snack: beef jerky, chocolate covered cherries Calories: 1739Macros: 138C, 71F, 132P Water8 - 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 2x4Clean pull - 51kg 3x3Front squat - 46kg 2x3SLDL - 38kg 4x2 3 sets, no rest: 15 jack knives, 15 weighted twists/side FoodBreakfast: egg & bacon "muffin", coffeeLunch: pork roast, quinoaPreworkout: oatmeal, whey, blueberriesDinner: Seared lemon chicken, potatoes, kaleEvening snack: chocolate cake, licorice Calories: 1756Macros: 126C, 76F, 135P Water11 - 8oz cups General NotesOur 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). Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted January 22, 2016 Author Report Share Posted January 22, 2016 Thursday 1/7/15 Exercise Technique primer: Muscle snatch + push jerk in snatch - 15kg (3+3) x3 Power snatch - 27kg 2x4Power jerk - 32kg 2x4Snatch push press + OHS - 28kg (3+1)x4Back squat jump - 15kg 3x3 3 sets, no rest: 15 windmills, 15 Bicycle ab/side FoodBreakfast: egg "muffin" w/ salsa, coffeeMorning snack: rice cake w/ peanut butterLunch: pork roast w/ quinoaPreworkout: gummy starfish (quick carb)Postworkout: gummy starfish (quick carb)Dinner: hummus w/ pita, mussels w/ garlic bread, saison Calories: 1685Macros: 95C, 78F, 89P Water7.5 - 8oz cups General FeelingsSo, 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. Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
sashi Posted January 25, 2016 Author Report Share Posted January 25, 2016 Weekend Update Friday 1/22/16 Exercise Recovery day. (I did go out dancing for ~4 hours, though) FoodBreakfast: egg muffin w/ salsa, coffeeLunch: pork roast, broccoliDinner: sushiLate night: gin & tonics Calories: 1581Macros: 134C, 48F, 111P Water8 - 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, 32kgClean + Front Squat + Jerk - 3RM, 95%, 90%: 35kg, 38kg, 41kg, 43kg, 45kg, missed jerk on 47kg, 43kg, 41kgBack squat - 56kg 3x3Good morning - 15kg 4x2 7 minutes timed: 5 pushups, 5 hanging leg raises -- 15 sets FoodBrunch (pre-workout): breakfast tacos, hashbrowns, mimosasPost-workout: Greek yogurt w/ protein powderDinner: Tuna, lentilsLate night: Greek yogurt w/ protein powder Calories: 1824Macros: 139C, 61F, 147P Water7.5 8oz glasses Sunday 1/24/16 ExerciseRecovery. FoodBreakfast: Greek yogurt w/ granola & protein powderLunch: pork chop, pork roast (cleaning out leftovers)Dinner: chicken thigh, sweet potato & kale hash, pastaLate night: cottage cheese Calories: 1706Macros: 131C, 67F, 143P Water8 - 8oz glasses General NotesNot 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. Quote ________________________________________________"The truth is rarely pure and never simple." -- Oscar WildeBattle Log Old Battle Log Link to comment
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