Friday, December 31, 2010
I've told that story time and time again and it ALWAYS holds true. Which is why I'm very excited for 2011. Happy New Year everyone! The New Year marks the most natural time to set new goals. As a life long competitive athlete it seems to be something I've done my whole life. And just like anything else, there's an art to setting new goals. In a nutshell, they've got to be Specific, Measurable and Achievable.
The thing I've found to be true over the years, however, is that goal setting can be kind of scary. I mean, what if I don't reach my goals? What is that going to feel like? What will people think of me? And not to sound all emo or anything, what will it all mean?
But that's kind of the point. You've got to put something on the line to keep yourself accountable. Not only do you need to articulate what it is you are trying to accomplish so that you can figure out the best way to get there, but you need to put it out there (at least to a degree) so that fear (of failing) can be the very thing that fuels your fire.
And the thing is, sometimes you will win and sometimes you will fail.
I think what separates the best athletes from the average ones is how they respond to failure. Or rather, how failure motivates them to work even harder. When you really want something, I mean really want it, and you put everything on the line to achieve it, failure can hurt pretty bad. But it's the people who never put anything on the line to begin with (thus avoiding the hurt of failure all together) that never achieve anything great.
Having said that my no. 1 long term goal is to win a medal at Nationals (Olympic Weightlifting) within the next two years.
A few of the things I'm going to do to get there is to:
1) Continue trusting and following my program (by Greg Everett at Catalyst Athletics) giving diligent focus to the precision and technique in my lifts.
2) Make sleep and recovery a major priority (the thing I believe to be my biggest setback in making gains) even if it means cutting back on some work and/or making less money.
3) And in my lifts, by Nationals this summer, I want to Squat 300lbs (136kg), Snatch 187lbs (85kg) and C&J 231lbs (105kg).
There it is, on the line.
3 Pos Snatch (Full, Above Knee, Mid Thigh)
123lbs (56kg) x3x3
133lbs (60kg) x3x3
168lbs (76kg) x5x5
Snatch Push Press
133lbs (60kg) x5x5
Wednesday, December 29, 2010
Today, for the first time in a long time, I was very happy about a small achievement. Lately I have been very unsatisfied with any PR's. For example, when I C&J'd 98 kilos (216lbs) at the Cal Strength Open, I wasn't very excited. I felt more relieved and yet still frustrated because in my mind I should have been lifting that weight long ago. And when I snatch balanced 203lbs (92kg) I couldn't help but be bummed that I still haven't gotten an 187lb (85kg) Snatch.
Say what you will, but that's just kind of been my attitude towards my own performance lately.
But not today.
Today I had to do 3 Position Cleans (floor, above knee, mid thigh) with 163lbs for 3 sets of 3 (this coming after 2 sets of 3 at 153lbs). When I looked at today's program I thought "there's just no way." I mean, how was I supposed to keep my grip with that kind of weight? I didn't think I'd be able to hang clean it once let alone 3 times. And yet here I was being asked to do 3 sets of 3 at 163lbs (74kg). That was my attitude and on my first set, guess what happened? ...I failed.
But then I sat for a moment and decided to adjust my attitude. I sat there thinking about the weight and decided I was just going to do it. That's right. It was a conscious decision. I said to myself, "suck it up and get under that bar dammit." I reached inside and mustered up the commitment. And guess what... I did it! Yay me. Yay for little victories.
Until next Wednesday... 2 pos cleans at 173lbs.
63lbs x5 (29kg)
73lbs x4 (33kg)
78lbs x3x3 (35kg)
3 Pos Clean
153lbs x3x2 (70kg)
163lbs x3x3 (74kg)
180lbs x7x2 (81kg)
180lbs x5x3 (81kg)
3x8 113lbs (51kg)
GHD Sit Up 1x50
KB Side Bends 1x20 ea side (53lbs)
Tuesday, December 28, 2010
203lbs x5x5 -ouch!
So far in this new cycle I've done a million pulls and Deadlifts (Sn or Cln). I pretty much cln or sn pull and cln or sn deadlift every Monday Wednesday and Thursday and heavy (well I think it's heavy) for tons of reps. It's the worst. Interestingly enough I feel like my back is already feeling stronger which is great for good postural position off the floor- but I also feel stronger with core stability in my squats. So I guess even though I loath those pulls they're probably very good for me.
Monday, December 27, 2010
The above video is simply a highlight reel of my first week of training leading into the 2010 Arnolds in Columbus Ohio this March. Normally I go to see my coach Greg Everett at Catalyst Athletics 2-3 times per week. But with the Holiday season in full swing (and a broken down car) I wasn't able to make the 45 min drive over the hill in the first week of a new cycle. Greg offered to coach me via video this week, in order to be sure I was on the right track.
I felt that my training went well- after all, I didn't miss any lifts, I felt strong, and when I watched my video footage it seemed to look pretty good besides my chest dropping forward here and there. But this is the reason EVERY SERIOUS ATHLETE NEEDS A GOOD COACH. Here's what Greg had to say about my video:
If it weren't for the well trained eye and expert coaching of Greg, I'd just go on doing more of the same thinking everything was going well. I'd be wiring in, over and over, the wrong motor pattern, further ingraining bad habits.
From one athlete to another, don't ever get complacent just because you think you're feeling and performing well. NO ONE is above needing a good coach. If you really want to be your best seek one out, and for God's sake do whatever he (or she) tells you to do:)