Topic: Training the best that I can.

[rjohnston435]

-Cleans: 20kg/2 Hang+Full, 50/2, 55/2, 60/2, 57.5/2, 62.5/2
-Snatch RDLs: 62.5/5, 67.5/3, 55/6
-DB Front SQ: 35/5, 45/5, 55/4
-1 arm floor press s/s Batwings: 35/5, 40/5, 45/5
-Cuban Press s/s Band Face Pulls for 3 sets
-Stretch and cool down
Total time: 50-60 minutes.

I felt pretty good today, better than last week but not a 100%+ kind of day, maybe about 85%. The last clean I did was a little bit of a grinder, so I think stopping there was good. The snatch RDLs were too heavy except for the last set; I should have started lighter. 

[rjohnston435]

-Clean pulls from below knee: 135lbs/2, 155/2, 185/2, 205/2
-clean pulls: 185/2
-Lateral Raises, Ab-wheel rollouts and face pulls for 2 tri-sets

This took 35-40 minutes.

I didn't sleep too well nor have I for the past little while. I suspect the new increase in my medication is at fault. Not cool at all.

I also ran into a cool sort of cycle for percentages, a realistic cycle, on Pendlay's forum. I believe it is from their master's forum. The poster's cycle usually goes light (80-85%), heavy (95%+), medium (85-92%), medium (85-92%). I'm just cutting out the second medium week so it would be: light, heavy, medium, medium then rinse and repeat. I would be maxing out every three week or so, working in that 80-95% range where things are productive a lot without burning out.

[rjohnston435]

-Clean grip power snatch w/ pvc pipe
-Cleans: 20/2+1, 40/2, 50/2, 55/1, 60/x, 60/1, 55/1, 60/1, 65/1, 60/1, 65/1, 70/x
-KB Goblet SQ: 53lb/5, 4, 3, 2, 1
-KB 2-hand swing: 63lb/5, 4, 3, 2, 1
-KB 1-arm FL Press s/s KB 1-arm Batwing: 35lb/3x5
-Bicep curls and Cuban rotations
-A bunch of snatches with PVC pipe along with drop snatches

This took about 60 minutes.

I tweaked my hip on the last drop snatch. My shoulder feels good, though. This session didn't have a lot of pop to it and it's getting kind of frustrating that I haven't added anything to my clean. Oh well, I'll just keep going, cycling the weights and so on.

The gym got new plates and bars, with 2kg, 1kg and 0.5kg micro plates. This is great because I can make smaller 1 kg jumps now.

The next session will be a medium one, ergo I will aim for 65-69kg.

Notes:
I definitely pulled my hip/groin area. I will see how I feel for Friday night when I am able to travel to UTM to train. Training on the morrow will obviously not be overly strenuous as per the injury.

Also, I think I will move my strength work to Monday/Tuesday and focus on squatting and the lifts on Saturday. I think I will do more heavy squats on the 'strength' day along with a pressing movement and some mid-section work. I may do some lighter squats on Saturdays.

[rjohnston435]

-Warmed up: foam rolling, dynamic stuff, goblet squats etc
-Squats: 45lbx5, 115x5, 135x5, 155x5, 165x5
-1 Hip P.SN+2 Hang P.SN: 45lbs for 3 sets
-Circuit style: DB Press(2x)/front raise(1x), BW Hypers, L rotations done for 6 reps and 3x through the circuit.

This took about 50 minutes.

I did my back squats today with straps as Max Aita has been doing them. It becomes sort of like a 'top squat' apparatus with less pressure on the joint. There was no pain in my shoulders at all and I avoided going stupid-heavy as to not make my hip worse.

My AC joint is sore right now probably because I have been doing exclusively front squats and cleans. I will have to avoid those as well as standing presses and dumbbell rows as they irritate the shoulder. The snatches don't bother the AC area at nor nor the external rotator area. I am not going to get stupid with the weight, however, and screw it up even worse.

Additionally, I don't plan to truly max out on back squats. My idea is to use a reasonably heavy 5x5 on the 'strength' day and moderate 3x8 on the 'lifts' day. With having to avoid cleans for awhile, this will allow me to focus on bring my back squat and leg strength up and work on my power and technique with lighter snatches.

[Shaun Le Conte]

Hiya, good work with all the training you are doing. I think you might be using too much weight on the clean pulls.

If you are interested in watching a weightlifting meet there is one coming up in Toronto on November 5th. I won't be there, I am too far away.

http://ontarioweightlifting.ca/news.htm

[rjohnston435]

Hiya, good work with all the training you are doing. I think you might be using too much weight on the clean pulls.

If you are interested in watching a weightlifting meet there is one coming up in Toronto on November 5th. I won't be there, I am too far away.

http://ontarioweightlifting.ca/news.htm

Thanks Shaun, I will definitely keep that in mind.

I had intended on going but I am stuck at work that day.

On another wonderful note, my A/C joints are banged right up so no overhead stuff, front squats, rows, cleans or snatches for a week or three. At least pulls and/or back squats don't hurt and I can do some lateral and front raises. I can focus on getting back into the groove with those.

[rjohnston435]

-Warmed up
-Squats: 135x3, 155/3,2,1...3,2,1...3,2,1
-Circuit (3x thru): plate front raises, rear laterals, ab wheel and hyper-extensions

Took about 45 minutes.

[rjohnston435]

-5 minutes on the elliptical
-Warmed up and stretched
-Goblet squats, laterals and rear laterals done in a circuit for 3x8
-Pull down abs and cable pull-thrus super-setted 3x8
-5 minutes on the elliptical

This took 40 minutes and I weighed in around 225-226 lbs.

I signed up for the local YMCA for a bit. It is easier to get to and has sufficient gear to train with for the moment. I just can't drop the weights once again.
 
Today was just an easy workout as not to screw myself up further. Hopefully by next week I will be okay to do the lifts again. The plan is to try out the split versions of the lifts.

As per Bill Starr, I will also start listing the supplements I take and my biorhythm.

The supplements I am taking are a liquid fish oil, protein powder, vitamin D3, calcium-magnesium, zinc and a digestive enzyme. Apparently today, tomorrow and the day after will be low days physically, peaking on the 19th. Makes sense, I suppose as I didn't feel great today. Not a lot of energy was present and I backed off a little. 

More fun non-training info: I added a B complex and a vitamin c, both time released.

-B 50 complex
-Vitamin C 1.5 grams
-Vitamin D3 1,000 I.U.
-Fish Oil 1 TBSP (contain vitamin E)
-Digestive enzymes
-Cal/Mag supplement
-Zinc
-Protein powder