Lots of things learned over the 2011 Games Weekend. I have had a lot of time to reconsider why I train and think about how I train. Consistency has been my greatest flaw, so its got to be my focus this year as the 2012 Open approaches.
Will I make the Games? I have no idea, but I will try to make Regionals, wither individually or as a team. Whether realistic of not, that's my goal.
5RM Back Squat, warmed up with 95, 135, 185 and hit 225 for 4 then 2. Definite strength gains shown, but not as much as I'd like.
This was followed by 3 rounds for time of 12 70lb swings, 12 24 inch box jumps and 500m hill runs. 8 min thrity-something, I didn't quite hear my time.
Yesterday at around Noon:
Very breif warm-Up and Stretch, followed by 3 rounds of 5 repsof:
175lb Pendlay Row
35lb weighted Pull Ups
I've decided to add pulling and pushing weighted Strength components to my two conditioning days during the week. I like the idea of increased volume, and I need the increased exposure to more exercises. While I'm no genius at programing I think that if I only do the Snatch & C&J than I'll only get stronger there. If I increase the number of exercises slightly, with some variety, it will provide the breadth and depth of strength I am looking for in an increased general physical preparation.
For pulling days I've picked Pendlay Rows, Sumo Deadlift High Pulls and Weigted pull ups. I'll cycle through these three exercises doing two each week, added weight each time, and alternating between 5x3 and 3x5.
For pushing days I thought that weighted push ups, presses and (shudder) bench press should do the trick. Again alternating between 3x5 and 5x3 and rotating exercises each 'pushing' day.
Along with that I finally went with a protein & recovery drink plan... PROGENEX got me. Since getting into Olympic Lifting I've leaned out, probably due to volume, to a bodyweight hovering right between 165-168. I'd like to add 15-20 lbs of muscle between now and New Years. I'll try to keep a record of any perceived effects to my general health or well-being. Since I've walked around at 180 before, I know I can do it. But that was years ago and I completely stopped running in that time. This time I want it to be good, lean muscle that won't go away as soon as I run a bit or stop supplementing.