rest day + some random thoughts.

i'm sick. again. for the second time in 2 months. tried training through the last round. wasn't the best of ideas. ended up having a leaky nose for 3 weeks. and so I'm resting today.

anyways. finally posting the footage of my lifts from SPO'13 and some random disorganized thoughts about the meet and the cube cycle i ran leading up to it. 

lessons learned from the meet:

• stay calm. listen to classical music. just chillout. 
• warm up the same way you do during training
• that said, it helps to have a short warm up so you dont have to hurry through it and get all stressed out
• talk to other lifters. because theres always something to learn and something to be inspired by. 
• if it's gonna be a close meet, plan a relatively big opener. puts you in a good position to plan your lifts according to your competitors. 
• that said, placing well should only be a secondary concern. dont limit yourself by focusing on placings instead of totals.
• made 2 small prs at the meet. not particularly satisfied though. plenty of things to work on.

the cube:

• volume was way more than im used to. spent a pretty long time in the gym for each session. really taught me what working hard means though
• moved the weights up for heavy days and the reps up for rep days. 
• does more work = less gains? perhaps. but probably less to do with the work and more to do with my insanely little amounts of sleep. was averaging 4-5 hours of sleep every day. oh and the whole sickly spell probably didnt help either.
• if im gonna increase the volume and intensity, make sure i can get enough rest. if not, learn to auto-regulate training and be less concerned about hitting targets because not every day is gonna be my day.
• feels like the smaller accessory lifts dont move my main lifts as much. not at this point anyway. gonna use compound movements for mains and accessories from now on. 

plan for the rest of the year:

• wanted to move on to oly lifts after the meet, but im so dissatisfied with my total i just cant leave it and start working on something else.
• gonna try to hit a 640 total by the end of the year
• moving back to a bastardized westside template, but with rest pause work incorporated. largely influenced by my time with 531. 
• experimenting with technique, stances, and grips to see what helps me move my lifts
• adding some conditioning work 2-4 times a week so i dont feel like such a slob

that's all for now. we'll see how things work out in a couple of months.

SPO'13 footage:

me klokov press

warm-up:

• row 500m 2:09
• klokov press 20kgx10x3
• face pulls 18kgx10x3

main:

• klokov press 22.5kgx5, 25kgx3, 27.5kgx3, 30kgx2, 32.5kgx2, 35kgx2, 37.5kgx2, 40kgx2, 42.5kgx2, 35kgx7-4-3
• close grip bench 75kgx5, 82.5kgx4-3-2
• med grip bench 87.5kgx4-3-2
• weighted pullups 20kgx8-5-3
• db reverse curls 7.5kgx16-10-8

conditioning:

• fran 3:45
• 21-15-9
• thrusters
• pullups

de squat+sumo

warm-up:

• row 500m 2:04
• klokov press 20kgx10x3

main:

• squat [wide stance] 60kgx5, 75kgx5, 100kgx3, 120kgx2x10 [on the min]
• sumo deadlift 125kgx1x10
• sumo deadlift 115kgx16
• snatch grip deadlift 77.5kgx16
• tough on the grip
• had to alternate between hook and double overhand

note:

• the wide stance squat feel pretty high
• seems about parallel but we'll see when the weight gets heavier
• sumos still feel a little strange. currently defaulting to whatever position feels strongest/most comfortable for me which means load everything on the posterior chain. 

re ring dips

warm-up:

• row 500m 2:09
• klokov press 20kgx10x3

main:

• ring dips bwx5, bwx23-8-4
• inclined bench 55kgx5, 65kgx13-6-4
• klokov press 20kgx15-10-8
• pullups bwx5, bwx16-8-5
• db curl 7.5kgx16-10-8

me sumo

warm-up:

• row 500m

main:

• sumo deadlift 60kgx5x2, 100kgx5, 120kgx3, 140kgx1, 160kgx1, 170kgx1, 180kgx1, 190kgx1, 140kgx11 (191.28kg)
• front squat 60kgx5, 75kgx16 (114.96kg)

090713

warm-up:

• row 500m 2:00
• klokov press 20kgx10x3

main:

• clean & jerk 60kgx1x3, 65kgx1x2, 70kgx1, 75kgx1x2, 80kg, 67.5kgx1x5
• 3 sets:
• front squat (5s pause) 60kgx3
• push press 60kgx5

conditioning:

• 5 rounds:
• 5 pullups
• 10 HR pushups
• 15 squats
• muscle snatch 30kgx15
• 5 rounds:
• 5 pullups
• 10 HR pushups
• 15 squats

080713

warm-up:

• row 500m - 1:50

main:

• snatch 30kgx3, 40kgx3, 50kgx1x3, 60kgx1x4, 52.5kgx1x5
• snatch pull 90kgx5x3 (3s pause at knee)
• drop snatch 30kgx5x3

conditioning:

• 2 step box jumps 2:00
• 10kg db thrusters 3:00
• rest 2:00
• 24kg kb swings 3:00
• 2 step box jumps 2:00
• reps : breaths = 1:1

note:

• the weights are so light i'm almost embarrassed to put them up here :/