This is a back off week according to my programming and has come at an ideal time. I have been struggling a bit mentally and physically so a break in the heavier weights will be a welcomed change. Normally, I feel worse on a deload week, but changing things up slightly during the week, refocus on nutrition, and being smarter about training will hopefully mean a better week. I have altered some of the programming this week and will continue to do so to help work on some positioning. Like my coach said, I am not going to get a ton stronger between now and the meet, so I need to continue to fine tune things. I also realized that I have horribly neglected accessory work, something which I am adding back in. I have been wanting to stop this cycle and go back to something else. I am battling that urge and seeing this through, however.
Because it isn’t obvious enough that I take the time to blog my boring workouts, I felt the need to also try and track a few other metrics, such as sleep, nutrition, and how I was feeling in general (S, N, and F). Nothing too wild here, just a simple number on a scale of 1 to 5 explaining how sleep went the night before, how nutrition was the day before, and how I felt when I woke up.
CPC18.W8.D1.0410
- W/U x3 (2 Sn pulls + 2 SnPP + 2 OHS)
- Eccentric SnDL: 4×3 135, 185, 207, 225
- Complex: PP + BTNJ + J: 135, 185, 225, 247, 275x, 275, 286x, 286
- Jerk dip squat: 4×3 337
- Accessory: Reverse hyper: 4×15 & Plank: 4×1:00
Last night I was up every hour on the hour having to go to the bathroom. That is what I get for trying to hit my water intake after dinner. I paid the price for that. Also felt like I was getting sick, constantly coughing and just unable to get comfortable and settled in for the night. I woke up sore as hell and really did not expect much out of training today for that reason. I have been wanting to PR the push press so bad and need to just back off from it. I don’t know why that has gotten into my head, but it has. I just need to focus on being ready for the meet and a push press PR is not going to translate over to a great performance on the platform.
S: 2 | N: 5 | F: 2
CPC18.W8.D2.0411
- W/U: 3 Sn pulls + 3 HHMS + 3 OHS + 3 SnPP / Barbell
- SB: 2×2 @ 85#
- Sn: 5×2 @ 70% / 160
- Sn pull: 3×3 @ 85% / 195
- Accessory: GHD 4×12, upsidedown KB press 4×8, and banded hamstring curls 3×15 (blue band)
I managed to get some rest last night. I was still up a few times to use the bathroom, but nothing like Monday night. I was also pretty shocked at how I felt when I got up. I wasn’t sore at all. Was able to get in and get moving quickly and felt good the entire time. Adding back the accessory work has been good, and I missed it. The GHDs weren’t tough but it was obvious I haven’t done them in a while. Kept them slow and controlled to take it easy on my back. Out of all the stuff I did today, my hamstrings are feeling it the most. Crushed by the little blue band.
S: 4 | N: 5 | F: 4
CPC18.W8.D3.0413
- W/U x3 (2 PP + 2 BTNJ + 2 Press in split)
- Complex: PC + FS + CJ (-10% off from last week top set): 155, 205, 225, 247, 260
- Hang sn high pull (knee): 4×3 @ 185
- FS: 4×2 @ 78% / 337
Nothing crazy today. Thankful to take 10% off last week’s top number for the complex. It would have gotten ugly this morning had I tried to top what I did last time. Didn’t sleep so well. I think it was because I ate dinner later than normal. Also, while coaching last night at the gym, I hopped in and did some planks at the end of class. No big deal, but we all got in a circle and tried to see who could hold the longest. I tapped out around the 2 minute mark. But my back was super sore after that. Not to mention all the running and playing I did with my girls before class started. I was feeling pretty sore and beat up this morning.
S: 3 | N: 5 | F: 3.5
CPC18.W8.D4.0414
- Get moving: 10 RNFT of 10 cal AB & 10 GHD
- Banded KB press (easy): 4×10 / 44#
- Controlled step downs: 2×8 ea leg on 20″
- 7 way hips drill
I really didn’t want to wake up at all. Not the best sleep, but also not the worst. Just didn’t feel like going in but once I got there it felt good to not have a heavy barbell in hand for once and to just get moving around. It was a really good morning with extra mobility and I left feeling pretty recharged.
S: 3 | N: 5 | F: 4
CPC18.W8.D5.0415
- Snatch: 70% / 158, 75% / 169, 80% / 180, 3×1 85% / 190
- CJ: 70% / 235, 75% / 251, 80% / 270, 3×1 85% / 285
- Pause BS: 3×2 – 275, 335, 385, 405
I didn’t realize this until after I was done, but I was a tad bit heavier than 85% on these. My PRs are based on numbers I haven’t hit yet so that I can work heavier in training. The snatches were around 88% of my true 1RM and the CJ were around 87%, so to hit everything with no miss and to feel good was an especially good day of training for me.
S: 4 | N: 5 | F: 4.5