GOALS January-2012

FLEXIBILITY

I suspect I am only getting down to 80/85% on most sets, thanks to a lifetime of sitting at a desk and maybe 10 years of doing a quasi powerlift squat.

I have bought a video camera to check depth/form.

I have searched the internet high and low and there are not too many pages where one can find videos of exercises/stretches designed to promote flexibility for an Olympic squatting. This looks like the best:

Flexibility Exercises for the Lower Body in Olympic Weightlifting

WEIGHTS

Current Squat EM (Early Morning) PR = 132.5kg.
Current Deadlift PR = 170 kg.

Target range for squat: 140-150kg.
Target range for deadlift: 180-190kg.

I will strive for the upper end of the ranges but I am not sure how long my body will require to break through the dark times when they arrive - yesterday may have been the onset?

GOALS 2012

My goal for 2012 is new all-time PRs in both the squat (195kg) and deadlift (245kg).

I am currently at 137.5kg and 170kg.

There is a local RAW comp in October, which I will go in to reacquaint myself with the rules and format of competition.

Day 13

Date	31/12/2011	5:30 AM	8:10 AM
Notes:	Awoke 4:30 AM. 8 hours sleep. 1 coffee. 10 minutes stick work
	1. Squat
	Weight	Reps	Sets
	20	5	10
	40	5	3
	60	3	3
	75	3	2
	85	3
	95	3
	102.5	3
	107.5	2
	112.5	2
	115	1
	117.5	1
	105	2	13
	107.5	2	4
Training Notes:	Felt 4.5/10. Legs/knees pain 5/10. Back @ 80% - from squatting or bad sleeping position (sleeping on my side too long and I can't walk because I seize up)????? I was mentally switched on. Planned on an all out blitzkrieg assault on the squat.  As soon as I started, hips/groin tight, back not the best and did not want to be there. Legs felt FATIGUED. 11% DECLINE in weights. Obviously from my first serious two squat-sessions-same-day yesterday (had squatted twice in a day a few times but second session was never a full session). At 1:25 into the session, I relented and put on metal music. Switched on again. Put a smile on my face. Got a second wind. Second wind was all but gone 2 sets later. Switching between smiling and mentally dejected. Relied on the music to get out another 15 sets. could have perhaps done another set or two at end but I was running on fumes and I was worried I could injure myself if I pushed it anymore.  WORST pain from squatting in knees after session. Maybe 7/10 pain. legs seizing up. Needed a 2 arm push off the toilet. Leg extensions at end up to 55kg for knee health because I aint getting deep enough.

Day 12

Date	30/12/2011	5:30 AM	7:35 AM
Notes:	8 hours sleep. 1 coffee. 15 minutes stick work before session.  Awoke 4:30 AM
	1. Squat				2. Bench Press (Wide)
	Weight	Reps	Sets		Weight	Reps	Sets
	20	5	5		20	10
	40	5			30	10
	60	3	2		40	5
	75	3			50	5
	90	3			60	3
	102.5	3			65	2
	110	3			70	2
	115	2			75	1
	120	1			80	1
	125	1		EMPR	82.5	1
	130	1		EMPR	85	1
EMPR	132.5	1			77.5	2	5
	122.5	2	10
Training Notes:	Felt 4.5/10. Legs/knees pain 4/10. Felt relatively loose. Still going down slowly on the descent on the maxes to try to find depth as well as to maintain technique. Trying to come up as fast as possible. Could have done a lot more sets of 2 @ 77.5 on the bench but run out of time. Feeling much stronger with the bench press than I have in years which I attribute to a few months of behind the neck presses. In between bench sets, did stretching and leg extensions to promote flexibility and health.
Date	30/12/2011	3:20 PM	5:35 PM
Notes:	2nd session for today. 1 coke
	1. Squat				2. Bench Press (Wide)
	Weight	Reps	Sets		Weight	Reps	Sets
	20	5	4		20	10
	40	5	2		30	10
	60	3			40	5
	75	3			50	3
	90	3			60	3
	102.5	3			65	2
	110	2			70	2
	117.5	2			75	2
	122.5	1			80	1
	127.5	1			82.5	1
	130	1			85	1
	132.5	1		EMPR	87.5	1
	120	2	8		80	2	3
					3. Pull Ups (Wide)
					Weight	Reps	Sets
					85	6	4
Training Notes:	Boss let us knock off at 2pm today so I thought I would get another session in with a public holiday coming up. Felt 4.5/10. Legs/knees pain 2/10. Back at 90%. 2nd session was relatively easy although felt exhausted afterwards.

Day 11

Date	29/12/2011	5:30 AM	7:35 AM
Notes:	Awoke 4:30 AM. 8 hours sleep. 1 coffee. 20 minutes stick work
	1. Squat				2. Speed Deadlift
	Weight	Reps	Sets		Weight	Reps	Sets
	20	5	7		60	3
	40	5	3		100	3
	60	3			120	3
	75	3			140	2	2
	90	3
	102.5	3
	110	2
	115	2
	120	1
	122.5	1
	125	1
	127.5	1
EMPR	130	1
	115	2	2
	117.5	2	2
	120	2	7
Training Notes:	Felt 5/10. Legs/knees pain 5/10. Could have done 132.5 instead of 130 in that set. I think technique is getting better but depth remains a problem. EMPR = early morning personal record

Day 10

Date	28/12/2011	5:30 AM	7:20 AM
Notes:	9 hours sleep. 1 coffee. 20 minutes stick work before session.  Awoke 4:30 AM
	1. Squat				2. Bench Press (Wide)
	Weight	Reps	Sets		Weight	Reps	Sets
	20	5	5		20	10
	40	5	3		30	10
	60	5	2		40	5
	80	3			50	5
	100	3			60	3
	107.5	2			65	3
	115	2			70	2
	120	1			75	1
	125	1			80	1
	110	2	4		3. Behind the Neck Press
	112.5	2			Weight	Reps	Sets
	115	2			20	10
	117.5	2			30	10
					40	5
					50	5
					55	3
					60	1
Training Notes:	Felt 5/10. Legs/knees pain 5/10. Did not think I would be able to walk today after all-out blitzkrieg attack on the squat yesterday. But I could. Legs/knees tighter than usual hence more warm up sets. On 1 set of 125 I went slow trying to find depth. On last set of 117.5 i let out an audible 'oh shit' coming up. No back problems afterwards. I was really trying to focus on sitting back into squat for depth.  Not sure if i lost focus or if weight was too much.

Day 9

Date 27/12/2011 8:00 AM 10:00 AM

Notes: 7 hours sleep. 1 coffee. 1 Mother Energy drink (500mL). 20 minutes stick work
before session. Paid membership for new gym. Awoke 5:30 AM

1. Squat
Weight Reps Sets
20 5 3
40 5
60 5
80 3
100 3
110 2
120 1
125 1
130 1
135 1
PR 137.5 1
120 2 13

Training Notes: Felt 5/10. Legs/knees pain 4/10. Being awake for a while plus the coffee/energy drink combo plus feeling OK I decided an all out blitzkrieg attack on the squat was called for. Legs/knees were seizing up towards the end of the session. Constantly had to move/exercise. Very slight pain down inner thigh while squatting at end so called it a day about 1:55 into session. Disappointed i did not do 2 hours of squatting. Probably had another set or two in me at least.

Day 8

Date	26/12/2011	7:30 AM	9:30 AM
Notes:	8 hours sleep. 2 coffees. 20 minutes stick work before session. Awoke 6:00 am
	Different bed. Not the best sleep.
	1. Squat				2. Bench Press (Narrow)
	Weight	Reps	Sets		Weight	Reps	Sets
	20	5	4		20	10
	40	5	4		30	10
	60	5	2		40	5
	80	3	2		50	3
	90	3			60	3
	95	3			65	3
	102.5	3			70	2
	107.5	2	2		75	2
	110	2			80	1
	112.5	2			85	1
	115	2			90	1
	117.5	2	3		3. Behind the Neck Press
					Weight	Reps	Sets
					20	10
					30	10
					40	5
					45	5
					50	3
					55	3
					60	3
Training Notes:	Boxing Day public holiday. Different gym again. Felt 5/10. Legs/knees pain 5/10. One day off from squatting so no maxes today.

Day 7

CHRISTMAS. A few alcoholic drinks.

Day 6

Date	24/12/2011	9:15 AM	11:10 AM
Notes:	8 hours sleep. 1 Mother Energy drink (500mL). 20 minutes stick work before session.
	Different gym. Awoke 4:30 AM
	1. Squat				2. Deadlift
	Weight	Reps	Sets		Weight	Reps	Sets
	20	5	4		60	3
	40	5			100	3
	60	5			120	3
	80	3			140	2
	100	2			150	2
	110	2			160	1
	117.5	1			165	1
	122.5	1		PR	170	1
	127.5	1
PR	130	1
PR	132.5	1
PR	135	1
	120	2	7
Training Notes:	Felt 5/10. Legs/knees pain 3/10. The combination of being awake for circa 4 hours before the session as well as the energy drink and being mentally switched on helped immensely. With Xmas coming up and possibly two days off from gym (public holidays) I decided to go for a deadlift 1 SRM as well. On the deadlift concentrating on speed. 170 was a tough grind.

Day 5

Date	23/12/2011	5:40 AM	7:05 AM
Notes:	7 3/4 sleep. 1 coffee. 20 minutes stick work before session
	1. Squat				2. Bench Press (Narrow)
	Weight	Reps	Sets		Weight	Reps	Sets
	20	5	5		20	10
	40	5	2		30	10
	60	5			40	5
	80	3			50	3
	100	3			60	3
	105	2			65	3
	110	2
	115	1			3. Behind the Neck Press
	120	1			Weight	Reps	Sets
	122.5	1			15	10
	125	1			25	10
PR	127.5	1			35	5
	112.5	2	2		45	5
					50	5
					55	4
Training Notes:	Felt 5/10. Legs/knees pain 4/10. Back at 98% health. Weights on squat felt a little heavier than the day before. On the new PR of 127.5kg I paused slightly at the bottom to obtain depth. Decent momentum coming out of the hole. Not convinced I am going much past 90 degrees. Still learning technique. Did lots of stretching after squats to improve flexibility. Was interrupted on the bench so moved straight on to the Press.

Day 4

Date	22/12/2011	5:35 AM	7:05 AM
Notes:	8 hours sleep (not the best). 1 coffee. 20 minutes stick work before session
	1. Squat
	Weight	Reps	Sets
	20	5	4
	40	5
	60	5	2
	80	3	2
	90	3
	100	2
	105	2
	110	2
	115	1
	120	1
	125	1
	112.5	2	9
Training Notes:	Back at 95%. Not sure if cause is new technique or poor form from early in the week or high volume? I focused on keeping a good arch in my lower back. Knee joints sore. On 1 rep of 115 and 120 and 125, I went down rather slowly given not confident of technique yet. Could have probably maxed out at 130 on the squat. I had to work in with someone early on the squats hence less warm up sets than yesterday. Last 15 minutes I did stretching

Day 3

Date	21/12/2011	5:35 AM	7:05 AM
Notes:	8 hours sleep. 1 coffee. 20 minutes stick work before session
	1. Squat				2. Bench Press (Wide)
	Weight	Reps	Sets		Weight	Reps	Sets
	20	5	5		20	10	2
	40	5	3		30	5
	60	5	3		40	5
	80	3	2		50	3
	90	3			60	3
	95	3			65	2
	105	1			70	2
	110	2	2		3. Medium Pull-Ups
	115	1			Weight	Reps	Sets
	120	1			85	8
	110	2	3		85	6
Training Notes:	Today was the first day of changing from a quasi high bar narrow/medium stance powerlifting squat to an Olympic squat. As a result I was not looking to do too much on the heavy side - rather a lot more at lower weights to feel the technique. I am not sure how well my technique was but it seemed more forgiving on the body. Stretches in between bench sets. Ran out of time for bench and pullups.

Day 2

Date	20/12/2011	5:30 AM	7:00 AM
Notes:	7 hours sleep. 1 coffee. 20 minutes stick work before session
	1. Squat				2. Speed Deadlift
	Weight	Reps	Sets		Weight	Reps	Sets
	20	5	5		80	3
	40	5	2		100	3
	65	3	2		120	3	5
	85	3
	105	2
	115	2
	125	2
	130	1
	135	1
	140	1
Training Notes:	Fuel left in the tank after the 1 rep max at 140. Sets of 120 on D/L felt somewhat heavy. Some tightness in the lower back in the afternoon. Not sure if this was attributable to D/L or a bad squat set from the day before.