Topic: Getting Back on Track.....

[Jack]

Thu 9 July

1.       SN 85% and up 5X1-2               
2.       SN PULL 85%3X3               
3.       Hi SN PULL /BOX/no rebend 100%5X3-5               
4.       SEATED GM 5X10               
5.       PULL UPS OR DIPS 5X10               

Hi Brooke!

Good pulling session! 13 sets with at least 85%; "unloading"? You could've fooled me!
Awesome dip/pullup count. 

Congrats with the barely PR miss. Great job! I hope the knees will shape up. With me, the rack jerks hit them hard don't you agree?

Sjaak

[Brooke Burkhalter]

Thanks. The hi pulls are misleading.  They are really light, 60 kilo or so so it is just form, speed,     Technique work.

Your comment regarding unloading makes me wonder how others do it. Do you all unload intensity and go light or volume or both? Do you do it as a test week?

I have done partial light weeks but it seems to make it feel weird if I try to max at the end of that week.

I figure most stay heavy and just slightly drop intensity but drop more volume.
That is what the more successful lifters did at the olympics. Lu Yong did 175+210 and a 240 front squat the week of his competition plus some supramax pulls going by Charniga's photo.
I understand they are pros but the concept would be the same for us.

[Brooke Burkhalter]

WEEK 5                                          
MON   Start session with light snatch dead to knee, then to mid thigh, then multiple snatches for reps                                       
AM/PM                                          
1.       SN 90% 3x1, 85% 3x2                                          
2.       SN DL Pull 3 pos 85%5X3                                          
3.       SN PULL /BOX 100%5-6X2                                          
4.       PULL UPS OR DIPS 5X10                                          
5.       TRICEPS 5X10                                          
                                          
TUES                                          
AM/PM                                          
1.       F.SQ 90% 3X1, 85% 3x3                                            
1.       CLEAN/BOX  85% 5X2                                          
2.       JERK/RACK 90% 3X1, 85% 3x2                                            
4.       CL PULL 100%5X3                                          
5.      SEATED PRESS 85%5X3                                          
                                          
                                          
                                          
                                          
                                          
                                          
THU or FRI                                          
AM/PM                                          
1.       SN  85%+ 5X1                                          
2.          SN Pull 100% 5x3                                       
4.       SN Hi PULL/BOX (no rebend) 85%5X3-5                                          
4.       ROWS 5x5                                          
4.       HYPER EXTENSION 5X10                                          
                                          
FRI or SAT                                          
AM/PM                                          
2.       CJ 85%+ 5X1                                          
3.       SQ/RACK 80% 4X4                                          
4.       CL PULL D.Lift 85%5X3                                          
                              
5.       PULL UPS OR DIPS 5X10                                          
                                          
                                          
Extra Day                                          
AM/PM                                          
2.      PC+ PUSH PRESS 85% 5X3                                          
4.       JERK DIPS 100%5X3                                          
3.       SN Hi PULL/HANG no rebend 100% 5x3-5                                       
5.       PULL UPS OR DIPS 5X10                                          
5.      SITUPS 5x10                                          

It for that week. Tweek things here and there based on how I felt.

[Jack]

Your comment regarding unloading makes me wonder how others do it. Do you all unload intensity and go light or volume or both? Do you do it as a test week?

I have done partial light weeks but it seems to make it feel weird if I try to max at the end of that week.

I figure most stay heavy and just slightly drop intensity but drop more volume.
That is what the more successful lifters did at the olympics. Lu Yong did 175+210 and a 240 front squat the week of his competition plus some supramax pulls going by Charniga's photo.
I understand they are pros but the concept would be the same for us.

Brooke,

I'm not be the one to speak on periodization too much, since I do not have experience in peaking for a competition. I do need some form of cycling to be able to continue training at least, and progressing without injuries. But I've come to the point where I try to not to do too much, or go too heavy in the first place and suppress poundage greed before poundage is earned. In a comp, one goes at and over that point. I try to organize the workout as much as possible, aiming for a more or less volume-fixed, but over time heavier base load in the classic lifts  to do at their designated workouts. I think if I were peaking for a comp, I'd map things out for time, dropping most assistance work when the date came nearer, but keeping the "classic lift base" intact, slowly dropping volume instead of weight towards the comp, and/or when feeling tired. In compensation adding perhaps more protracted warmup with light lifts, to keep the technique groove and conditioning.

I find it very helpful to avoid have the same workout in row, but obviously when the comp date closes in, one will end up with a high percentage of classic lifts mostly. As a working guy, I find that the best overall progress come to me training every other day. Possibly 3 day a week could be "better", but I've alway found the restart after two days off somewhat troublesome by feel. I could be wrong.

My personal non-comp unloading is dropping assistance work first when feeling tired or over trained, but always trying to repeat the classic lift base load, wich hopefully is is well within my limit on the one hand, but getting "heavier" over time on the other.

Sjaak

 

[Brooke Burkhalter]

Last was pretty ****ty. Ended up having to travel, tweaked my back being a dumbass by jumping up in weight too much on snatch deads without warming up. So I did a light week and missed some training days. Did heavy singles on Saturday but was rushed and it was a total **** session. It was the day after a deep tissue massage and I have not had one of those before so I think it may have affected me. I felt very weak and very discoordinated. Weird actually. I researched and it looks like deep tissue massage when you are not used to them can shock the body like a training session.

[Brooke Burkhalter]

Last week was a six day training week. For some reason, not sure why, I feel better and lift better on a 5-6 day plan.

I feel the 4 day cycles I just got weaker and detrained a little. 

Through ultrasound and myofascial release the knee has seemed to almost be healed. I hope.....

Figured out some technique stuff that helped on pull and jerks.


On pull finally got the lats working right by letting my scapula be totally relaxed, shoulders down and even rotated a little forward. Then in that position flare lats and then tighten like doing a row. Feel the tension where lat and tri meet almost. Tighten and arch the low/midback and immediately the bar stayed closer. A LOT closer!

Also, on the pull I have started to point my toes out a lot further which is keeping pressure off hte quad tendon and ITB.

On jerks. Hit 5x2 Jerk from Rack PR by really focusing on spreading the elbows wide and keeping them down in the rack position. Slow(er) dip and immediate PR. Able to dip slower and a little deeper by really pointing the toes out which keeps pressure off the quad tendon and ITB.

[Brooke Burkhalter]

Started my journal over at my site because it was not just weightlifting anymore.

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