Thursday, November 09, 2006

Too much too soon? Tomorrow will tell.

I've been pushing up the volume this week. I hit 95kg on the power snatch from above the knee today. I caught these with very little knee bend. Speed and power are up. Felt good.

Then I back squatted.

I must admit, I had a number in my head I thought I should be able to hit. I also must admit that I failed to listen to the "new" voice of caution and reason that has appeared since Z-Health. This is a very good voice to listen to as it provides a series of checks and balances. So, I listened for most of the squat session. Then, I focused on the number. The good news is the knees held up; not pain free for every rep, but most of them. Lots of Z between sets. Felt the right VMO, gracilis and adductors kick on--much more than they ever used to. I'm curious to see what tomorrow brings though: I felt some "interesting" tension across my SI's on my last 2 reps of the day. No pain though.

Here's the training session:

Power Snatch, above knee:
55kg/2, 65/2, 75/2, 85/2;
60kg/2, 70/2, 80/2, 90/2;
65kg/2, 75/2, 85/2, 95/2

NL=24
Avg Load=75kg
Avg Intensity=57.6%
Total Volume=1800kg

Back Squat
110kg/1,2,3;
120/1,2,3;
130/1,2,3;
140/1,2,3;
150/1,2,3;

NL=30
Avg Load=130kg
Avg Int=65%
Total Vol=3900kg

Did some Z as a cooldown. Took away any discomfort. Overall, today felt good and I'm very happy with my progress. Two more days of training this week: Clean on Friday, Jerk on Saturday. I'm looking forward to seeing how I feel after 6 days in a row on the platform.

3 Comments:

Anonymous Anonymous said...

glad you survived dude but don't you think coming back to the lifts and then doing six days in a row is a bit of a "into the deep end of the pool" approach?

why no ramp up?

8:33 PM  
Blogger Geoff Neupert said...

I hear ya loud 'n clear about the deep end of the pool. But there really is a ramp up. Here's the schedule--2 lifts a day:
M-Th: Snatch, B.Squat
T-F: Clean, RDL
W-S: Jerk, Sn.Pull

The volume is kept relatively low--no more than 24 reps on the lifts themselves and no more than 30 reps on the assistance work.

Yesterday was the only day I felt even slightly tired after a workout. Plus, with the exception of Wednesday nights, I'm getting 8+ hours of sleep a night--something I haven't done while training in almost 10 years. It used to be 3-6 hours a night.

So, for me, Rif, this is considered "wading" into the pool. My only gaffe was not stopping at 140kg on the squat yesterday.

All that being said, I NEED guys like you keeping me in check, so don't think for one minute that I discount ANY of your thoughts/statements/questions. Thanks for your help. I still remember the quote you gave me when I trained with you last Christmas: "Glory is temporary, pain is forever." That's how I train now.

9:44 AM  
Blogger markrif said...

cool dude, glad you arent offended by my 'nagging'. they only issue I see with your ramp up is that on each of the days the same basic structures are used in very similar ways. systemic/accumulated overload is what I am concerned about.

where is the kb work fit in?

8:32 AM  

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