Saturday, March 30, 2013

2013-03-30 training

Tough day but I completed my reps. Not as strong as I would like but you can't hit new PR's everyday right? Looking forward to next week.

Wednesday, March 27, 2013

2013-03-27 weightlifting training.

After a hard day of work I was surprised to pull a set of power clean triples with 150kg but I will take it!

Tuesday, March 26, 2013

A Good Meal

I was so disappointed with the food choices in the shopping cart next to me that it inspired me to post up what a decent meal looks like! I sooo wanted to take a picture of the shopping cart at Costco without looking weird but the opportunity did not present itself. There was a family who loaded the card with every imaginable packaged food and sugar drinks without any lean meat or real food choices. Not to brag or sound like a total dick, but my cart had chicken breast, greek yogurt, spinach, bananas, apples. Ok, with that out of the way... Try eating real vegetables you can pick, whole grains, and lean meats. I usually hunt most of my meat so it is grass fed (higher omega 3 fats instead). The above picture is not one meal for me ok! I cannot eat that much. It was 2 meals. I know you carbofreaks will be saying "that is too much potato" but 1, I dont care, and 2, My dog ate most of them. I just ate 2-3 per meal. Oh and here is Justin's health tip of the day... use greek yogurt instead of sour cream on your potatoes. It tastes almost the same but is stacked with protein and less bad stuff. See nutritional data: Okay, and if that is not enough for you I will give you one more health tip from bronze medalist Christine Girard: When eating a meal half your plate should be veggies, 1/4- lean protein, 1/4 whole grain.

Monday, March 25, 2013

2013-03-25 Weightlifting Training.

Ok I am taxed from yesterday. Thankfully this session was a bit easier on my nervous system. Still givener though! Looking forward to tomorrow's day off from weights.

Sunday, March 24, 2013

2013-03-24 Training Highlights

Today was a great session. Had one day of rest and was able to make a new Power Snatch triple PR. Here is 120kgx3:

Saturday, March 23, 2013

True Natural Raw Whey Isolate

I bought a different type of protein powder the other day to try. It is the purest form of whey (90% isolate) you can find as it has no additives(except soy to make it more soluble) or sugar. Apparently this is the raw whey that other companies buy then add their flavouring to it. Downside is it has no real taste. Good side is you are not getting all that crap like natural sweeteners in it. I bought it from Vanderpol's eggs on Mt. Lehman road in Abbotsford BC. $80 for 3 kgs. Or $30 for 1 kg. Only need 4 tblspns to get 20grams of protein though. It is made from Vitalus. Here is a brochure with all the info.

Friday, March 22, 2013

2013-03-22 Weightlifting Training.

Despite having fried legs I felt fast under the bar today. Left hip flexor is a bit aggravated and right shoulder is a bit uncomfortable during over head movements. Overall good training.

2013-03-21 Weightlifting Training.

No coffee today. That's ok. Even though I worked a 16 hour shift yesterday. Another grind today but made it through. Legs were tired from Tuesdays training. Lots of fish oil burps during training.

Tuesday, March 19, 2013

The Dark Orchestra: Oscillation

Interesting perspective outlining the importance of bar whip and speed under the bar:
The Dark Orchestra: Oscillation: Bar whip will whip your ass under the bar like a sling shot on pink pills.  A shot from a sling that will pay off when catching.   Rhyt...

2013-03-19 training.

I worked day shift today. Training is never quite as good after work but I still give it everything after having an Americano. Nervous system is also a bit worn down from previous hard work. Knee feels better probably because of the VM foam rolling tips Christine showed me. Power was a bit off today but squats were beautiful. Made today worthwhile. I weighed 102kg after my workout.

Monday, March 18, 2013

2013-03-17 training.

Great training day today. My coach Christine came with Joel and had a good lifting session. Lifted some respectable weights today and sharpened up some technique points. Also learned a new exercise that was tough.

Sunday, March 17, 2013

2013-03-16 Training

My knee has been bugging me all week, I have been working through it though. Full lifts bother it but pulls and power variations are ok. Today the weight was not bad. I don't understand why I had trouble with 110kgx3 hang snatch when last week I power snatched 115kgx3 off blocks.

Saturday, March 16, 2013

2013-03-14 Weightlifting Training

Today my back and abs were very sore from previous workouts but was still able to get it done. No new record weights today but good solid work anyways. Finished with front squats up to 160kgx4.

Thursday, March 14, 2013

2013-03-13 Weightlifting Training Highlights

Training was a grind but thats ok, I love the grind! I did a cool exercise to start off. It tired the upper body out so I had to rely more on my legs. Clean grip pulls were next, I got up to 201kgx5.

Saturday, March 9, 2013

2013-03-09 Weightlifting Training

Today I thought I did pretty good with my power snatch off blocks. That last rep was debatable as a power snatch. My jerks felt horrible today though, quads were fried. Jerks were really sloppy and slow.

Friday, March 8, 2013

2013-03-07 Weightlifting Training

Ok, this volume is getting to me. All these sets of 5 and 6 are tougher than what I'm used to. However I was very happy with my set of drop cleans: 140kgx4. Here are some video highlights:

Wednesday, March 6, 2013

2012-03-06 training.

Quads are getting sore,fatigued from doing cleans and pulls. Must mean I'm using my legs more.

2013-03-04 Training

Today training was alright. I like doing squat jerks as the work on my positioning and flexibility for when I power jerk. Pulls and squats went well but legs were still sore from Saturday's squats and power cleans from blocks (140kgx3x2).

Monday, March 4, 2013

Weightlifter's Goulash

Thanks Julia for bringing me this nice weightlifter goulash. She got it right with a 75% ratio of beef and 25% potato/vegetable. So good! I even have my custom weightlifter pants on, hence the sewn on bar ware protection patches.

Sunday, March 3, 2013

Perspective from medalists

I was reading this article and thought I would share it. It features different quotes from medalists at the 2012 London Olympic games. Very inspirational to read. I basically took away one theme; it takes a lot of years and a lot of trials to become a champion: