Tuesday, April 8, 2008

Day 23 of 32

Yesterday I ate 2000 calories and 101 grams of protein. Body weight this morning was 162.4lbs.

Today my enthusiasm for training was lacking, but excuses will not get me anywhere. I ate a good breakfast, read, and caffeinated up with some tea. Around 1pm I was ready to go:

Warm Up: 12/12 Swings x 12k
Snatches: 5/5 x 16k, 20k; 16/16 x 24k; 5/5 x 28k; 4/4 x 32k (PR)
One Arm Swings: 5/5 x 36k
Front Squats: 5 x BW, 20k, 30k, 40k; 3 x 50k
Renegade Rows: 5/5 x 20k, 16k, 16k
One Arm Press: 5/5 x 16k, 4/4 x 20k, 20k
Pinch Barbell: 5 x Empty, 50lbs, 50lbs, 60lbs, 60lbs

Despite focused efforts and video recording each snatch set, I have not been able to adopt an efficient kettlebell snatch form. Even with the 32k I swing the weight waaay out in front of me before pulling it in. Based upon the videos, I do not think injury is a big risk, but I would like to learn the movement properly.

One arm swings with the 36k kettlebell were hard. The weight moves me as much as I move it. I really have no good reason to own a 40k kettlebell as well. Perhaps I'll sell it for a little extra cash. The more I use the Dragon Door kettlebell, I actually do think it is nicer than the others.

Front Squats were in homage to my need to perform a squat style movement, even when my knees and back feel tired. I have lost some ground on these and will need to build up to hit my body weight front squat goal.

Renegade rows felt challenging and useful as always. They are my "direct" ab work after all By the time I hit one arm presses, my shoulders were tired. I kept the reps low and focused on good form instead of pushing hard.

The pinch barbell is a fickle training tool. I was struggling on the sets with 50lbs, using chalk. After rinsing my hands off, 60lbs flew up. I have suffered no skin tears training on this bar and enjoy doing pinch work for the first time ever.

Overall the workout went well. My recovery has started falling behind my training, which is to be expected given my caloric intake. I need to compensate by reducing my activity to avoid over reaching just before the fitness conference.  Given that my goals are strength based, I do not want to cut back on the weights.

The conference is in 10 days. Here is the plan to get ready:

1. I will lift three more times - on Thursday, Saturday, and next Tuesday. Caffeine may be neeeded.
2. I will limit DDR to Sunday and next Wednesday at most, walking the other days
3. I will be aggressive with my mobility work and flexibility training
4. I will stay the course nutritionally, eating 2000 calories and 100 grams of protein per day

I think this should have me prepared to get the most out of my 3 days at the conference. It will also put me in a position to hit several of my relative strength goals in the near future. Weighing in at 159lbs opens up my 24k kettlebell for the 1/3 BW kettlebell goals, as well as my 36k kettlebell for the 1/2 BW kettlebell goals.

Time to execute.