TRAINING LOG: jp

Snatch/C&J

Trained at Winners Edge Performance Center today while the big guy did events training with the crew. 

Brought my ladies bar and used pounds. Don't know how to train in pounds. What felt heavy really wasn't so next time I need to bring my kilo plates. I think I only went up to about 50 on the Snatch and singles at 65 on the c&j. So next time I bring my plates so I know it's not heavy until it's heavy. 

Also, I learned something else about myself today. I mentioned a couple of weeks ago that I was pretty jazzed about training in Z's gym. My adrenaline starts to pump and I get pretty nervous. Well, it happened again today. I've trained alone for years and years and I think I've gotten into my groove a bit too much. So I'll haul my kilo plates and my arse out to Winners Edge to train with their crew when the Bigg guy heads out there to learn to chill the F out in a crowd. I'm wondering if this will also help me chill out a bit more on games dayz. It was interesting.

-off to do my kb swings right meow. 500 (if I write it I have to do it...right???)

jp

Well, I was. I'm done meow so that's good. I almost didn't do them today but thought, meow's the time! So they're done meow. Thank dogs, meow I don't have to worry about them until tomorrow.

jp

...MEOW!

Why thank you (curtsies)

11/11

500kb swings

Squat:

10x10@60kg

Press:

10x10@30kg

jp

500kb swings. Sets of 50, 3 reps- 25kg bb curls in between each set.

11/14

500kb swings

Deadlift deload:

1x5@55kg, 60, 65

Bench:

10x10@35

jp

500kb swings

11/18

500kb swings

Squats:

Up to 10x10@65kg

Press:

Up to 10x10@33

jp

500kb swings (always a challenge after deadlift day.)

11/23

500kb swings in sets of 50, 2-50kg deadlift after each set

jp

Yes in that a) I've firmed up a jelly belly that appeared 1/2 way through the season. Yuk. There's still belly there but much more muscle. There would be less belly if I'd done the '2 protein shakes and a meal' program with the KB swings I'd read that either Dan John did or someone inspired by the Kb swing deal. That's not going to happen with high volume training for me, I wouldn't make it. Drinkies probably aren't great either but whatev, my choice. I have opportunity to further clean up the diet, we'll see. I'm going through something very difficult personally right now and avoiding just completely blowing things up will be my main goal. There is a lot of uncertainty and hurt in the future, I'll do my best (prolly TMI but there ya go.)

Also, more dense? Yes but that will probably be chalked up to volume training. I had read the program wrong (or not as thorough as I should have) and have worked up to the 10x10, not used part of the 10 as warmups. So though I don't know how much muscle mass I've gained or turned from chubbyness, I feel hyoooge. I didn't take measurements or get on the scale, life's hard enough. 

On the yes side most importantly is that my lower abs have gotten much stronger and that's helped my low back issues. A weight belt that didn't formerly fit is now on the 3rd notch so there ya go.

On the no side, and again this could be perception, I feel hyooge. Muscle-y. But I like it and have enjoyed the program (which I can say going into my last week of big volume.)

Sorry for the book. Sometimes distractions are welcome.

jp

Deload week on squat/press/bench

Squat:

Up to 3x10@60

Press:

Up to 3x10@30

100kb swings...cuz why not.

jp

Finished deload week.

Power Cleans:

Up to cleans on the 45 second mark, 5@50kg, 5@55

Conditioning:

21-15-9 reps 20kg thrusters/jumping pull ups

UffDa.

jp

Throwing Day (inside)

Hammer drills. Spins walking forward, spins walking backward. Spins walking sideways...then the other ways. Left handed spins, right handed spins. Just so very many spinnies. Probably rhabdo'd my ab. Probably.

Distance footwork drills. Really broke through on my first turn. Lots of turns right down the middle. Felt awesome. Looking forward to it getting above 10 degrees to go throw outside and see how this feels in real life.

Good day. Much needed rest day tomorrow.

jp

Meant to do this yesterday but that turned out to be shoveling day.

Power Snatch:

Up to 8 @ 50kg on the minute

Power Clean:

Up to 5 @ 60Kg

300 Kb swings.

jp

Throwing Day

Took the distance weights and the hammer out in the snow. Did a bunch of line drills with the 14 and 21 (tape was tied to the 28.) Felt ok. I forgot my tennis shoes so had to wear my track shoes on the parking lot and it was a bit awkward but it wasn't working well with the Sorel's.

Took 5 throws into the snow with both the 21 and 14. It went really good! Some went far, one landed me in the snow bank (brrrrr) and a couple didn't. I'll take it for the first time tossing in two months. Indoor drills helping tons. I'll go back to that next week. 

Also did some hammer swings but not too much because I need to deadlift tomorrow. 

OH! Threw 5 wob's with the 28. Felt good. Not getting a huge push with the Sorel's but kept it close and seemed to have a good release. Thought I lost the weight on my last throw, it went into the snow bank all the way to the bottom. Even though I knew in my head it was there it was still kind of scary until I shoveled it out. I struggle.

jp

Snatch:

Up to...

1x4@35kg and 40

1x2@45 and 50

1x1@55 and 60

Power Clean and Jerk

Up to...

1x2@45, 55

1x1@60, 65, 70

Power Clean @ 75

Moving on to sidewalk ice removal. Yeah!

jp

Throwing Day

Worked with Brian Hare @SouthSide Bully on o. stone drills. Came home with three specific drills focusing on each position and then one more to put it all together. As always, learned a ton. Incredibly helpful session, thanks Brian!!!

Looking forward to putting these to practice next week!

jp