The Real Dubtastic

Wednesday

Press from split 3x5

Drop jerks 3x5

Split jerk - Wrote this down wrong and actually did 5x1 @ 90%. (275#)

Power clean : 5x1 @ 85%  (247#)

Front Squat 5x3 @ 75% + 30lbs (333)

This was a tough day.  The jerks felt great, but after being out of town over the weekend and this being the first day back, it was hard.  The front squats were very difficult.  Also, the heavy power cleans are really difficult for me.  Guessing the issue is the same as it is with my snatch, in that I am not getting my elbows under.  

Thursday

Bench: 8x3 + 5lbs over last week (200#)

Dumbell curl + press 4x8 each arm (35#)

5 rounds NFT: 250m row, :45 weighted plank (45#), 10 reverse hypers

Friday

Clean and push press: 6x2 (236#)

Clean Deadlift:  5x5 @ 95% (295#)

Banded Good Mornings 4x15

Strict pull-ups 5x9

Ring pushups  5x10

This day felt really light to me. I felt like I didn't really work out. I moved through the complex and deadlifts without any trouble, then did 5 rounds of the pull-ups, push-ups, and GMs.  I can't do many strict pull-ups, but am working on them.

Saturday

Snatch turnover drill 4x8

No Foot Snatch 7x2 (137#)

Back squat 5x5 @ 70% + 40lbs (358)

Snatch RDL 5x3 (185)

1-5-5 KB Row 5x5 (70# KB)

These back squats were tough.  Was able to hit them all which felt great.  Also feeling more comfortable working heavier on the RDLs as long as my back and everything is good and I am maintaining good form.  

Sunday:

4 supersets of 10 banded KB presses (44#) + 8 DB curl s(35#)

Deadlift: Heavy single (205, 315, 365, 405, 435, 475, 501): New PR by 1lb

Clean pull + Clean: Final 3 sets done with 245#

Drop Jerks: 3x5 barbell only

This week I transitioned over entirely to a WL specific program and loved every single minute of it. I do miss the feeling post-metcon, but I leave the gym every day feeling as if I got in an awesome workout.  No complaints so far.

Tuesday:

Snatch Balance: 3x5

Snatch pull unders:: 3x5

Snatch: 6x2 @ 75% (146)

Snatch first pull: 6x3 @ 100% (195)

Superset: KB Row 5x5 heavy + GHD 5x12

Wednesday:

Press from split: 3x5

Drop jerks: 3x5

Split jerk: Heavy single

Power Clean: 5x2 @ 80% (235)

Front Squat: 5x3 @ 75% + 25lbs (313)

GM: 4x10 @ 120

Thursday:

Bench: 7x3 light

DB curl + press 4x8 each arm

5 rounds (NFT) of 250m row + :45 weighted plank (45#)

100 calories AB

Friday:

Clean and push press 6x3 (moderate)

Clean Deadlift 6x3 @ 100% (300)

Push press 5x5 @ last week plus 5lbs (160)

Superset: Banded Good Mornings 4x15 + Strict pull-ups 5x8

Saturday:

Snatch turnover drill 4x10

No hook, no feet snatch 7x2 @ 60% (117)

Back squat 5x5 @ 70% + 35lbs (350)

This week was a little different for me.  With the Open still going on, our programming is still jacked to hell.  One of the owners is following a WL specific program written by our head WL coach.  He asked me if I wanted to hop in with him and I said sure.  It has totally kicked my butt.  I loved it.

MONDAY Rest

TUESDAY Alarm issue with my phone (See earlier post).  Ugh.

WEDNESDAY

Jerk: 6x1 @ 90% (Hit 7 singles at 280#)

Power Clean: 5x3 @ 225#.  Tried working at 236# but it was a little much for me this morning

Front Squat: 5x3 @ 75% + 20lbs - Working sets at 308#

Good Mornings: 5x10 @ 115#

100 calories on the AB

THURSDAY Rest

FRIDAY

CJ: 6x2 @ 75%ish.  Working sets at 232#

CDL: 6x3 @ 300#

PP 5x5 @ +5# from last week: 155#

Supersets x 8 of 10 banded GMs + 7 pull-ups

100 calories on the AB

SATURDAY

Snatch turnover drills: 4x10

No hook, no feet snatch: 7x2 @ 60% (115#)

BS: 5x5 @ 75% + 20# (369#)

SN RDL: 5x3 @ 117#

1-5-5 KB row (53#)

During my last meet, I honestly couldn't remember what my second attempt on the CJ was.  I had become laser focused on missing my first attempt and mentally shaken.  I really don't remember what I said to my coach when she asked what I wanted to attempt next.

She had more confidence in me than I did.

Looking back, I went 128x/130/136.

Nothing too crazy when you first look at it.  After thinking about how it all went down, those numbers told me that my coach more than believed in me and what I could do on the platform.

Small jump after the miss to get a total.  That makes sense.  But I do remember my back being tight and mentally not there 100%.  Just because you are not there 100% doesn't mean your body is not capable of responding.  I firmly believe that this is where the continuous training and consistency comes into play, because at some point, your body almost becomes a robot and can go through the motions.  You just have to get it started.

The 128 miss was about 95% of my 1RM at the time.  So 130 was not that crazy of a jump.  It was 97% of my 1RM, so not a weight I attempt all the time.  But that jump to 136.  That one is what really hit home with me.

After missing my first, and hitting a shaky second, my coach still had the confidence in me to make a 6kg/13lb jump to go over my 1RM on a final attempt.  Truth be told, she wanted to jump 7kg to put the CJ over 300lbs, and even said I would be mad at her for stopping her.  I still think it was the right decision, because that jerk felt like it was going to drive me through the platform.

Being on the platform for me brings this crazy mix of emotions.  Before I walk up I am a bundle of nerves.  But stepping onto the platform has this strange calming effect on me.  I don't see everyone sitting right in front of me.  I don't see the judges.  All I see is the barbell.  All I hear is my coach.  It's just go time.  And the only time I can get that feeling is on the platform.

Well, on Monday, I realized I had been making a stupid mistake when tracking macros.  I have a few saved meals in MFP, mostly lunches, as those are the ones that I meal prep for the most.  An easy lunch for me to make has rice, mixed veggies, sweet potatoes, and ground turkey in it.  I top it off with a little ketchup and mustard and I'm good to go.  Sometimes I cook chicken instead of turkey to change it up.  I like this meal and it is one that I can have over and over again without getting tired of, so it works great.

When I first saved this meal, I had used ground turkey that was 97/3 lean.  When I went shopping on Sunday, I didn't pay much attention to what I got, and by mistake, I bought the 85/15 lean ground turkey.  

My heart sank.

I have been logging it this way, incorrectly, which means I was always over on my fats and under on my protein.  When I realized it on Monday and logged the correct meal, it was a little depressing to know I had screwed this up.  Might explain why I have seen a stall out on the scale, even though I haven't been weighing a lot or expecting big losses.  After all, my goal when starting was only to drop 20lbs.

My goal each day is to take all carbs, fats, and proteins down to zero.  A successful day is +/-5 on each, but hitting triple 0's is the goal.  Even on days when I hit my numbers correctly, if I had this lunch logged incorrectly, I was easily off by 13.5g of fat and 7.5g of protein.

Live and learn.  

Can’t beat myself up too bad and it isn’t as if I have been gaining or losing strength.