This is my first post but I've been lurking around here for about a year or so.
I have a journal over at br.com, so some might recognize me from there, but there seems to be more olympic weightlifters here.
So...a short intro, I'm female, 30, and have been olympic lifting for a year. I lift at a club gym in northern Alberta and compete. I lift in the 48s (I'm only 5'2"). My last competition was August 23 and my results were:
snatch: 38 c&j: 52*
total: 90, which was a 12 kilo increase from the previous competition in March
sinclair: 135.5990
*Alberta record for clean and jerk in the 48s.
My next competition will be in December, and my goal for that one is to put 7 kilos on my total so that I move up a class (elite, 1, 2, 3, 4--currently I'm a 3) and also get funding for travel.
I have a lot to work on...as the videos above show. I started a new program last week and so far it's been pretty rough going. I tweaked my right shoulder on Monday and train again tonight, so we'll see how things go.
RE: cardio, I do a lot of [dog] walking and attempt to run on occassion. I have a 10 K mountain run coming up on September 27 that I haven't trained for. I've done this run for the past few years though, so I know what to expect and I won't be breaking any records.
This summer I also did a few sessions of Lyle's SFP 1.0. I'm thinking of cancelling my commercial gym contract though, so not sure I'll be doing any of that anymore.
RE: Diet, I don't measure or count. I watch my weight carefully because I always have to make weight for competitions and I use a measuring tape for progress/status. I eat mostly protein and veggies and fat and junk. So most of my carbs come from chocolate.
There's already enough petite OLer chicks around here.
I noes!
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
Thank you MindPOwer and L'ilJ (I've been reading your journal since you started--it's been great seeing your progress!)
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September 10, Week 2, Day 2 @ 49.4 kg*
I didn't mention this before, but all my weights are in kilos.
snatch: 86ed
I did some warm up stuff with the broomstick and then with the bar and while it didn't hurt to snatch, it hurt every single time I released the bar from its highest position.
snatch pulls with 4 count stops (off the floor; below the knees; above the knees; full extension):
35x3x2
40x3x3
This was the first time I've done these. The straps I have are useless, they are way too big for my wrists. I have yet to find a place that sells straps and wraps small enough though.
Anyway. Apparently I was cheating most of my sets, they weren't hard until I got one of the other lifters to count for me.
jerks from the rack:
32.5x3
40x3
45x3
And then with 47.5. Was supposed to be 47.5x2x3. Got the first rep of both the first and last set, but dropped the second rep. Only the second set was good.
My max on jerks from the rack is 55 but my jerk terchnique is very inconsistent. The dip is hard to figure out.
front squats:
32.5x3
40x3
42.5x3
45x3
47.5x3x4
45x3
*Weight was on the lower side of my acceptable scale so I had two gigantic cookies (1/2 oatmeal, 1/2 chocolate chip, 1 double chocolate) and a bunch of chocolate covered fruit and nuts.
lethbridge right now, but calgary alot of the time
Good or bad? I used to like Calgary. My sister and BIL live there but they moved from just off 17th Ave to way up in Tuscany and Country Hills Boulevard needs to be a freeway.
Thanks Tina! I've been following your log too. So jealous of your set up. I have a carpenter husband and he's built platforms, but not for me. I'm lucky that my gym is accessible though and that my coach is almost always around.
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September 11, Week 2, Day 3 @ 49.8 kg
power cleans:
32.5x5
40x5
45x5
47.5x2x3
I hate sets of 5. HATE them. These were ok...the lighter ones were great, I was getting my hips all the way through, which is something I really struggle with. As the weights got heavier though, I stopped pushing all the way through and really struggled with timing.
clean pulls:
47.5x5
55x5
57.5x3x2
These felt way better than the last time I did them. Definitely still heavy off the floor but I'm not pulling back on as many reps as I was.
overhead squat:
25x3
30x3
35x3
37.5x2 40x1 PR
All were supposed to be sets of 3. The 35 was the best set. They felt really solid and I was getting full rom and lots of push out of the hole. On the first rep of the 37.5 I let the bar come forward so I almost lost it, recovered for the second rep and then dumped the third one on the way up. The 40 I could have done two reps, or at least gone down for the second one, but my wrists were done. I hate that my wrists are the limiting factor for these. It'd be great to really be able to work on them, because that's where I struggle with my snatch (once I've caught it that is).
Anyway, this wasn't a testing max week, but we inflated my 100% for both snatch (from 40 to 45) and c&j (from 52 to 60) so that I can get used to heaviness. I tend to freak out and lose the technique that I have when stuff feels heavy.
Yes! I'm not usually flaky like this, work and life have been ridiculous and other than a few updates on facebook, my internet use has all been work related for the past week or so.
This week was the fourth in the current program, so a testing week. I don't have my book with me, so this is just a summary:
Sept 22, Week 4, Day 1
Power snatch: up to 32.5 kg, got a couple of nice ones in terms of timing, but these really aren't going well. Once I get past 30 kg, I just start pressing out the lifts. Plus I'm having to really watch my shoulder while I release the weight.
There were one or two other exercises in here, but hell if I can remember what they were. Maybe snatch pulls. And good mornings. Yeah, that sounds about right.
Back squat: up to 77.5 kg, which is my existing pr. No new one either. I was really focusing on telling myself that the weight was light, but when 62.5 feels heavy, it's hard to turn that around.
Sept 24, Week 4, Day 2 @ 49.0 kg
Snatch: up to 37.5. A really nice 37.5 and then a bomb with 40, 3 times. That 40...it's a sticking point that I'd like to get over.
Snatch pulls: mostly working on my hips and getting them into the lift. Tweaked my shoulder...again.
Jerks/rack: up to 47.5. These are feeling better than they have, but still pretty shitty. Timing and dip are huge problems. I'm working on finding "my" dip, which sounds more fun than it is.
front squats: up to 62.5 kg (137.5 lb) for a pr. I should have maybe tried 65, but I wanted to end the workout on a high note.
Sept 25, Week 4, Day 3 @ 49.4 kg
Power Cleans: up to 47.5 for a set of FIVE! Barf is all I have to say about that.
Clean pulls: up to 60 kg, I think I may have actually figured out the hip thing on a couple of reps.
Overhead squats: up to 45 kg (99 lb), a new pr. Considering that a few weeks ago, my pr was 32.5 or something like that, these are going awesome. I really have to push through the pain in my wrists, but the good news is that's getting less intense. I should have tried with 46 though so I could have gotten over that 100 lb mark.
Second round of this lifting phase, week 1, day 1 at 49.8 kg. Water logged too.
pw snatch...was not to be, did some warming up with the bar, tweaked the right shoulder, again, left it.
snatch pulls:
37.5x3
40x3x3
Still working on getting my mentally challenged hips/ass to work with me. It requires way too much thought at this point.
gms:
55x6
62.5x4
70x3x3
62.5x4
55x6
squats:
40x5
47.5x5
55x5
62.5x3x2
65x3x3
Squats have been feeling very weak lately. Blah.
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I ended up not running the 10 K this weekend. In a very uncharacteristic turn of events, I decided to not set the alarm and see what time I woke up. And so, we slept in. Oh well, I needed the sleep.
Stin's Oly Journal
I'm lucky that my gym is accessible though and that my coach is almost always around.
Linear Mode
