I hope this journal will be of interest and I can get some guidance. I think it will be interesting because it’s going to be a mixed bag. I will be doing OL competitions and athletics meets, and I’m largely making up as I go along, largely coaching myself, rehabbing myself, and hopefully not injuring myself.
My goals are a mixture as well. At the moment, I’m too overweight, but losing weight quite fast. That’s one thing, to get my bf% down to a reasonable level. I’m around 100kgs now but I want to be in the 94 category, should be the right category for me. Second, I need to do a lot of GPP, as (OL) workouts are taking too long and I need better overall fitnes. Thirdly I want to perform well in OL comps. Fourthly I want to be a consistent winner/second placer in athletics meets next year (throws/LJ). It’s not a high standard division (but could be tough if we get promoted).
So at the moment GPP/weight loss takes priority, then OLs, then throws. At the moment I’m in quite a calorific defecit, and working on improving speed/power while maintaing strength as well as possible.
As far as diet is concerned I’ve narrowed supplements down to Fish oils (5g a day), Multivitamin, and Vit C while I’m on a tight budget. I will buy some cheap protein from the pharmacy (designed for people with disabilities) as was recommended by my OL coach. Breakfast every morning is porridge with sweetener, almonds, protein powder (leftover) and psyllium husk. Lunch is a sandwich (unrefined brown bread, with 5 slices of turkey/chicken, dinner is usually fish/chicken with oven chips/potatoes and veg. I have 3 portions of fruit a day, and try to get a variety of them each week. These are either with the meals or between, depending. I also have 1 yoghurt in the afternoon. PWO is protein powder with milk (pint). Apart from the odd ice lolly, that’s my diet until my weight is where i want it, then i will add some protein/MRP shakes between real food meals. The diet is working well so far.
Over the last few months my best lifts have been -
Clean and Jerk:120
Squat: 190 & 2x2x180 far down as I could go.
And best throws
I’m not happy with the throws, but I’ve hardly done any training or practice for them, because I don’t have a throws coach. I want to get back into long jumping, OL training should help with that, and maybe sprinting next year or the year after, depending on how things go.
I have a problem with piriformis syndrome that I will get ART for as soon as I can, but in the mean time I am going to try intense stretching after every workout for a couple of months. I also have tight calves in the full squat position, preventing me from getting in a deep position in the clean and snatch, and full squat. I’ll get my shoes adjusted, but will have to stretch my soleus as well. Thirdly I have had a problem with an intercostal for 10 weeks now, due to failing a jerk behind (and maybe lack of ab exercises due to piriformis syndrome!). This has been most aggravated by benching, so I’m not doing any bench/speed bench for a few weeks. Lastly I have a problem with my hand, from a bike accident 18 months ago, which is aggravated by OLing if I train regularly. I’m going to get an x-ray for that.
So without further ado: My last training session.
Sunday 24th July: Plyo/speed development workout
Overhead Shot (7.26): 6reps,4reps, best of 13.00m
Standing LJ: 10reps, best of 2.60
3 step LJ: 3x3, best of 3.85
9 step LJ: 4x2, best of 4.45
Total foot contacts = 20+20+27+72 = 135
first time doing plyos/jumps for ages and ages, enjoyed the workout. A bit sore today in the adductors, lower abs, thighs, but not too much. I didn’t really know how many plyos to do, but I think I got it just about right. I will keep these sorts of workouts brief but intense. I’m going to concentrate on that 9 step LJ, try to get that over 5m by end of year. I also chose about 8 stretches for the hamstrings/glutes to work on my trapped nerve, will give them a go starting tonight.