20/12/07
Week 1 Day 3
-fast 15.5h to pre-workout
-Snatches:
Triples up to 37.5x3x3
-C&J:
Triples up to 52.5x3x3
-3 Rounds of:
5 Back ext, 20kg
7 Kneeling Evil Wheel
Glad today was a light/skill driven day; my legs are feeling yesterday's back squats.

19/12/07
Week 1 Day 2
-fast 19.5h to pre-workout
-Jump rope work, 500reps
-Snatch Pulls + Hang Snatch combos:
worked up to 40kg
-Snatch Pulls:
triples up to 45kg
-Deadlift Cleans 4 seconds@4 positions:
Up to 57.5x3x3
-Push Jerk:
45x2
48x2
52x2
-Back Squats:
57.5x5
69x5
80x5
92.5x3x2
97.5x3x3

-3 rounds:
10 Overhead Lying Hip-swings, 40kg
5 Overhead sit-ups, 8.4kg DBs

Feeling good. Having fun.

18/12/07
-Fast 19h

17/12/07
Week 1 Day 1
-fast 19h to pre-workout
-Jump rope work, 500reps
-Power Cleans:
35x5
42.5x5
50x5
52.5x3x3
-Clean Pulls:
52.5x5
60x3x4
-Clean Deadlifts:
95x5
98x5
110x5
120x3x3
-Behind Neck Push-Press:
27x3
33x3
38x3
45x3x3
-Front Squats:
52x3
63x3
68x3
73x3
78x3x4
73x3
-Evil Wheel fun
Fun. Felt good to get back into PowerPlus and move some iron, been itching all week. The clean deadlifts were way too easy. Tempted to base the work off a higher max...

13/12/07
76.8kg
Fast 14h to PWO
-Jump Rope work, 500 reps
-OHS: 40x3/45x3/50x3/55x2/60x1/60x1
-Floor Wipers: 40x8/50x8/50x8
-3 Tabata Intervals of:
Pull-ups: 12/7/5
Push-ups: 14/9/8
Squats: 17/16/16
Just playing around. Kept the OHS at a manageable weight and didn't go hard on the tabata. I can't remember the last time I tried tabata anything. Was surprised how well I did on the pull-ups on first interval but after that it was what I expected. I'm a bit sore from the pull-ups and push-ups the other day so I'm hoping this little bout along with a PWO cold shower will help.

11/12/07
76.2kg
Fast 20h to PWO
Jump Rope work, 500 reps
Overhead Sit-ups - 18.5lbs DB's x 6 x 5
Back Ext - 10kg x 10 x 3
4 rounds for time of:
10 jumping lunges
10 push-ups
10 kipping pull-ups
Time 5:32
Was suppose to go and talk to my coach yesterday but got tied up and missed him. He said before that this was a transition week and to keep active but don't go hard. Sounds like an ample oppurtunity to do a short metcon or two, some jump-rope work, core work and climbing.

Had my staff party last night; had an awesome pistachio glazed salmon on a bed of couscous. First time I've had any grains in a long time. For desert I had an amazing apple-strudel. I'm usualy not a fan of deserts as I don't really like sweet things but that strudel was amazing. Wasn't very sweet but was all apple, cinnamon and hazelnuts.

Talking to one of my friends there, who's a nutritionalist was a bit insightful and left me with a bit of a nice little conclusion; there's nothing wrong with eating these foods. So long as they are of higher quality, are eaten only once and a while/special occasions and are consumed while in the company of good friends, all is grand.

I had my first Olympic lifting meet the other day. This was my competition EVER and probably the last time I’ve done any sport of any type in front of an audience since I was 10 and played hockey. I’m 26 now…

I weighted in at 75kg, which surprised the hell out of me. I was worried I wasn’t going to make weight in, as the lowest number I had seen on the scale in months was 79kg. Amazing how much water and food weight adds to the total. Felt jones’d during the warm-up and was throwing the weights around but when it came to going out there in front a shit load of people I choked hard, failing on my first two snatch attempts at 45kg but managed the third. I was just happy that I managed one lift so I could at least get a total. And when I say choked I mean choked like a fat kid wolfing down a box of smuggled smarties while at fat camp.

C&J was better hitting 63kg pretty easily, 65kg no problem and then jumped up to 70kg but had a bit of a press out and got red lighted.In the end I finished with a 110 total (yeah laugh it up) but I had fun and it was a cool experience. I’m also happy that I don’t feel really shitty and down about myself. I think that’s the most important thing that I left there with. I’ve also left with a couple observations, questions that I’ve been asking myself, and some goals that I’d like to obtain.

I saw a lot of people pull some awesome weight and some great athletic abilities.

The weight, to me represented a mental toughness that I know I don’t have. I can fail a couple times at a squat and keep getting under the bar until I hit it, I can push myself past the lactic threshold that has others quit and leaves me in a crumpled heap of sweat and flesh on the floor but the fast lifts rattle me. I fail a snatch attempt once and I’m done. I hesitate throwing large weights as fast as I can over my head.

The athletic abilities, again to me, represent a kinesthetic sense, speed, power and confidence.

For goals, a 60kg snatch and a BW+ C&J by next spring/summer. Nothing ground breaking there and perhaps a bit too modest but I’m a modest guy and I’m not that good at this sport. These goals aren’t really to do with getting stronger but more to do with my goals of that mental toughness and the athletic ability that I observed and stated above. I don’t think I’m a competitive lifter but I do like the classic lifts and have fun with them.

I also observed a lot of guys that were kicked to shit because of the lifts, guys fighting injuries at all the levels. That’s something that I’d rather avoid and is probably a reason why I don’t see myself competing and training in this sport for a long period of time. I do miss the CF kool-aid, to an extent. I miss the metcons, the variety, the overall feeling of wellness while training it, the lower BF (vain I know). There are also a couple things that I hate about it too. The fact that I can’t hold onto weight on CF, averaging about 69kg/150lbs at 5’-10.5”/1.8m sucks. I hate the long runs, I was also really hating the major set-up I would have to do to do CF at my gym, setting up rowers, weights, pull-up bars and praying that no one would come along and take it was a pain.

So somewhere, somehow there’s a happy medium, I just need to find it. I’m looking along the lines of some season training based around a rotation of SS/PP style strength training and CF like that mentioned here. The CA WOD looks cool but I wonder how much value it would have for someone who trains nothing but the O-lifts but just really sucks at it? But that’s a ways off. In the meantime I just have to keep working at obtaining my goals and getting myself into another competition or two.

03/12/07
In meet prep right now so today's WO was extra light. Worked with the kiddie plates for the snatch. C&J up to 55 I think and FS only up to 85x3.

Need to get some metcon action and general conditioning in, especially while I'm just learning the O-lifts and they're retardedly light. More jumprope work is a good idea and cool skill to possess. Multiple double-unders would bring the ladies in, or so I'm told. Exams this week and moving and then I'll be free from the grasps of my obsessive compulsive step-father and live close enough to the gym that I don't have to workout in my -20 celsius garage. Oh how I miss life on the road; those dusty Cambodian roads, lazy Laotian afternoons, bustling Bangkok streets and Oz...

01/12/07
Week 3 Day 4
-Fasting 17h pre-WO
-78.4kg
-Snatches up to 45kg. Failed on 47.5 as per usual.
-C&J up to 63kg. This was easy.
Mainly a piss around session. I'll be interested to see what I can C&J at next weeks competition. As for the snatch; I only hope I don't go up to the bar, grip it, get into position, pull and summer-sault over the bar flat on my face. So long as that doesn't happen it'll be a succeful competition.

30/11/07
Week 3 Day 3
-fast 15h to pre-workout
77.6kg
-Snatch:
25x3
30x3
35x3
38x3
40x2x2
42.5x1
45xF
45xF
40x1 from hang
I seriously suck at snatches. Jump Shrug Throw. It's not a difficult concept.

-C&J
42.5x3
49x3
56x2
60x1x3
These were easy.
-WindMills:
17kgx5/armx3
-Kneeling Evil Wheels:
10x3

So I thought I'd post up a goal for myself. I am working for a 60kg snatch and BW C&J by June (6 months). Why June? Because that represents the one year mark that I started O-lifting. It's a modest goal but it appears that I needs a lot of work, especially on the snatch. Luckly I'm lifting in front of a coach 3 out of 4 days but I still have a hell of a time consistently snatching as little as 47.5kg. I think it's mental toughness and I lack the gonads to get under the bar. To top this all off I have my first ever competition in a week on December 8th. I know I'm pretty much going to suck but it'll be a good experience and should be fun.

29/11/07
-Fasting 19h
-Jump rope work
WOD
3 Rounds:
10 Burpees
20 Cross Chops, 40lbs
10 Ring Pull-ups
Time 8:15

28/11/07
Week 3 Day 2
78.4kg
-fast 17h to pre-workout
-Snatch Pull + Snatch:
Worked up to 42.5.
pretty ugly on the 42.5. I can't snatch it seems.
-Snatch Pull:
40x3
43x3
45x3x2
These felt really good
-Cl.Pl. 4 Positions 4 Sec
60x3
63x3
66x2x2
-P.Jk
45x2
52x2
58x1
-BS
70x5
80x3
92.5x3
103.5x3
110x3x3
Solid. Last two reps were a bit shakey but got 'er done.
-3 Sets of:
Front Plank
Lateral Plank/side

27/11/07
-Fasting 18h

26/11/07
Week 3 Day 1
-16.5h to pre-workout
-PW.Cl:
38x5
45x5
52.5x5
56x3
60x2x2
-Clean Pulls:
50x5
50x3
55x3
60x3
-Cl.DL:
108x5
115x5
130x5
137x3
-Behind Neck Push Press:
35x3
38x3
45x2
50x2x2
-FS:
57.5x3
68x3
78x3
90x3x3
84x3

-Turkish Sit-ups:
17kgx5
55lbsx3x3
Solid Session. The pulls are starting to click. 55 felt really good and albiet 60 was ugly I still managed the weight.

25/11/07
-500 Jump ropes. Managed a couple consecutive double unders.
WOD
3 Rounds for time:
Sprint 150m (aprox.)
10 Ring Pull-ups
10 Burpees
Time 8:15
-Ring Dipps 3x3
I am so fucking out of shape. This vain attempt to learn the Oly-lifts and get stronger has left me neglecting a lot of other aspects of fitness. I was huffing air on this WOD but it felt good. Get some go again...

24/11/07
Week 2 Day 4
-fast 19h to Pre-WO
78.6kg
-Snatches:
25x3
28x3
33x3
35x3
38x2x3
40x1
42.5x1
45xFx2
Yep, I'm just that bad.
-Hang Cleans:
38x3
45x3
52.5x3
56x3
-Goodmornings
-3 Rounds of:
10 Overhead Lying Hip Swings, 30kg, 35kg, 40kg
10 Kneeling Evil Wheels

23/11/07
Week 2 Day 3
-Fast 16.5h to Pre-WO
79kg
-Snatches:
25x3
30x3
35x3x2
38x2x2
40x2
43x1
45x1 ugly
45x1 solid
47.5x1 good, a bit shakey
47.5xF stood around bullshitting for too long

-C&J:
38x3
45x3
52x3
57.5x2
57.5x3
60x1
63x1

-Back ext:
10kgx10
15x7
20x5

-Overhead Sit-ups:
10kgx10
10x15
10x20

Things were feeling good today. I warmed up with some pulls; snatch and clean grip. Had a really good talk with one of the coaches at the gym and got a lot of really good feedback. I have to keep my back tight is the under lying problem and a little more core work would help a lot. Same with the pulls, they felt a lot better today than on Wednesday. I didn't feel good the last couple days and was feeling down but I feel there's hope for me after this session.

That said I am going to start throwing in a couple CA inspired metcons on my off days. I've lost way too much conditioning and gained too much weight the last couple months plus the Oly sessions aren't that taxing and heavy but more skill oriented. Not looking to be a fire breather but but not wanting to be a choker either. Getting my weight down to 77kg would probably be a good thing.