Sashi's Little Slice of Heaven

[sashi]

Monday 1/25/16

 

Exercise

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

 

2-position snatch (floor, knee) - 2RM, 95%, 90%: 28kg, 30kg, 32kg, missed hang snatch on 34, 30kg, 29kg

Snatch pull - 44kg x3, 46kg x3, 48kg x3

Back squat - 64kg x1, 56kg x3, 65kg x1, 58kg x3, 67kg x1, 59kg x3

Back squat jump - 15kg 5x5

 

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

 

Food

Breakfast: egg & bacon "muffin", coffee

Morning snack: rice cake w/ peanut butter

Lunch: pork roast, sweet potato & kale hash

Pre-workout: oatmeal, vanilla whey, cranberries

Dinner (post workout): mahi mahi, white potatoes, salad

Evening snack: greek yogurt w/ granola & vanilla whey

 

Calories: 1836

Macros: 155C, 71F, 146P

 

Water

9 - 8oz glasses

 

General Feelings

I was a little disappointed in my snatch performance today. I'm still sore from the Week 3 finisher I did on Saturday, so I'm attributing much of it to just general tightness. That said, when I moved to my pulls, I was pretty surprised at how easy I pulled 44. There is no reason I shouldn't be able to get under that weight in the very near future. You know, on a day when I don't feel like I'm recovering from being hit by a mack truck.

I nailed my macros today, but I'm relying a bit more than I'd like on protein powder. Which I don't like. That said, my Sunday Costco run netted me some Kodiak power cake mix and some edamame pasta. But we have a friend coming into town for a visit, so there will be a lot of eating out for dinner and guestimating macros. I'm getting better at the guessing game, though, so that's something.

[sashi]

Tuesday 1/6/16

 

Exercise 

Technique primer: Tall jerk + push jerk behind the neck in split - 15kg (3+3)x1, 20kg (3+3)x2

 

Pause jerk + Jerk - 2RM, 95%, 90%: 35kg, 38kg, 40kg, 42kg, 44kg, 46kg (missed 2nd jerk), 42kg, 40kg

Power clean - 35kg 3x5

Push press - 30kg 3x4

 

1-hour stretch class

 

Food

Breakfast: egg muffin w/ salsa, coffee

Lunch: country ribs w/ salsa

Preworkout: oatmeal w/ cranberries

Dinner: italian crockpot chicken, beer

Evening snack: donut

 

Calories: 1830

Macros: 149C, 60F, 144P

 

Water

9 - 8oz cups 

 

 

General Feelings

Jerks are just bad. I'm still tight. I did hit my calories an my macros more generally (to fit in a beer). I call it a win. 

[sashi]

Wednesday 1/27/16

 

Exercise 

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

 

2-position clean (floor, knee) - 2RM, 95%, 90% - 35kg, 38kg, 40kg, 42kg, 44kg, missed 2nd clean of 46, 42kg, 40kg

Clean pull - 56kg x3, 59kg x3, 61kg x3 

Front squat - 49kg 3x3

Stiff-legged deadlift - 41kg 4x3

 

3 sets, no rest: 15 standing twists/side, 15 bicycles

 

Food

Breakfast: egg muffin w/ salsa, coffee

Lunch: Italian chicken in a tortilla, chocolate covered hazelnuts

Preworkout: oatmeal w/ cranberries

Dinner: Vietnamese spring rolls, pho

Evening snack: greek yogurt w/ protein powder & granola

 

Calories: 1921

Macros: 178C, 70F, 145P

 

Water

9 - 8oz cups 

 

 

General Feelings

So, so tired. Like I really need to sleep better.