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Old 12-26-2013, 06:19 PM   #2
Vythand Alagappan
New Member
 
Join Date: May 2013
Posts: 20
Default Day 1

Well, the time has come, time to start training again! As of this morning I was 143 pounds.

Starting off the day by doing some mobility work to open up my hips, shoulders, and t spine.

Week 0, day 1:
Front Squat - 80% x 1
115x5 135x4 155x3 170x1

Snatch - heavy single; 80% (of hs) x 1 x 3
Warmed up by doing several sets of sn. long pulls + ohs + sn. sots press (3 reps/exercise)
95x3 105x2 115x2 125x1 135x1 110x1x3
Notes: my wrists feel terrible after my lifts, probably because I've been slacking for the past few... err months... so hopefully they'll get conditioned again pretty quickly. Or maybe I should just stop being a wuss. Overall I was quite happy with how the snatches went given how long it's been since I've trained them consistently. They don't feel quite as fast or polished as before, but they're probably about 90% of what they used to be.

Segment Snatch Pull (knee) + Snatch Pull - 90% (of sn) x 1+2 x 4
140x1+2x4 (based on 155 sn.)

Back Squat - 90% x 1, 75% x 3 x 3
135x5 165x3 185x2 195x1 Based on how much of a struggle 195 was I didn't go for 205x1even though I was supposed to today. 160x3x3 (also went about 10 pounds lighter on this than I should have, see notes)
Notes: I also realized that I have the bad habit of leaning towards my right leg slightly so I'm going to focus more on fixing that than on the specific loads. I will go as heavy as I can/do the prescribed weight based on how good my technique is. Once I became aware of it I was seeing some improvements during the back off sets.

Good Morning - 3x5 (very light)
barx5x3

Overall today's training session was pretty good. I was happy with how the snatches went, but the squats were pretty frustrating. In January I back squatted 190 for 20 reps, so to struggle as much as I did with 1 rep at 195 was a wake up call.

I got 8 hours of sleep last night, but I'm going to fine tune sleep by sleeping from 10PM to 6AM. Nutrition still needs some improvement. I eat good quality foods for the most part but I don't eat enough.

Here's a video of some of my training from today.
http://www.youtube.com/watch?v=mPqv0H9PMgE
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