Recast Comp Period

After some input from Fabio, I've revised my first Comp period to what's below

Today was week 1, Day 2 of 2.  Week 1 went like this:

Day 1: NL = 115 x 7, 135 x 3
115 kg x 3 r/u
135 kg x 3 l/u
115 kg x 4 r/u

Today, Day 2: 
NL = 115 x 11, 125 x 12, 135 x 3 (planned)
NL = 115 x 10, 125 x 12, 135 x 3 (actual)

125 x 4 
115 x 6
125 x 4
135 x 3
115 x 4 (misread paper, was supposed to be 5)
125 x 4

That's actually one too few lifts - will adjust somewhere along the way, probably next week

Plan for W2 - not done yet, debating between 2 and 3 days of lifting.

NL = 162 as 115 kg x 40    125 kg x 82    135 kg x 40, average I = 77% 1RM (same as 125/162.5kg)

REVISED

NL = 162 as 115 kg x 40    125 kg x 82    135 kg x 40, average I = 77% 1RM (same as 125/162.5kg)

W1 =                 18             18              6  = 36 (22%V)

W2 =                 18             30              9  = 57 (35%V)

W3 =                  0             27             18  = 45 (28%V)

W4 =                  4             13              7  = 24 (15%V)

1APU

Two days ago, Wednesday, very busy playing two services and teaching between, no exercise.

Yesterday, Thursday, a few 1A pushups and a short walk to and from an concert where I accompanied a student at the high school.  No other exercise.

Bodyweight down to 154 lbs. this morning - finally.  Still too heavy but in the right direction.

The plan for tomorrow, Saturday, will be to complete the second day of Comp 1, Week 1.

Today, Friday

a few cleans - single 24 kg bell - while teaching

Later, some 1APU @ 12", singles, plus a few 12 kg snatches, the some more 1APU - groove for 1APU is returning after a week or two of not doing many of them.

DL Comp 1, Week 1, Day 1

Comp #1
Day #1
Today, Tuesday, March 5

Rings: StC + partial FL x 1

225 lbs x 3 fingerhook over

NL for today is 115 x 7, 135 x 3

First, 16 kg 1-leg DL, contralateral, 2 alternating singles.

115 kg x 3 r/u
135 kg x 3 l/u
115 kg x 4 r/u

All very good, soft, paused tng today - feeling pretty rested.

Comp Period Plan

 Plan for the next cycle:

NL = 162, HARI = 77% - 40 @ 115 kg, 82 @ 125 kg, 40 @ 135 kg
Week 1 = HARI = 74% (80, 76, 78?)

Week 1, NL 24 as 135 x 6, 115 x 18. 

Day 1 = 135 x 3, 115 x 11, Day 2 = 135 x 3, 115 x 7

Week 2, NL 36 as 22 lift and 14 lifts over 2 days, averaging 130 kg.
Day 1 = 135 x 11, 125 x 11, Day = 135 x 7, 125 x 7

Week 3, NL = 57 as 14, 19, 24, averaging 123.5 kg
NL = 115 x 18, 125 x 30, 135 x 9
Day 1 = 115 x 4, 125 x 7, 135 x 3
Day 2 = 115 x 8, 125 x 8, 135 x 3
Day 3 = 115 x 6, 125 x15, 135 x 3

Week 4, NL = 45, NL are what's left, 2 days as 27 and 18
125 = 34
115 = 4
135 = 7

Day 1 = 115 x 4, 125 x 20, 135 x 3
Day 2 = 115 x 0, 125 x 14, 135 x 4

Light SN

Today, Saturday

Nice Cossack sequence with students and a few swings

Dip stretch + 1 dip

SN - did the following

1-2-3-4-5 - 1L, 1R, 2L, 2R, etc. with a ~5-second overhead hold on the last rep of each rung.

Did this with 10 kg, 12 kg, and 14 kg, still looking for a good lockout on right side.

total of 90 snatches, took the pace slow and easy throughout.

DL

Today, Friday

walk

Nice Cossack sequence with a student

Short on time - in 20 minutes or so:

DL

225 x 8 narrow sumo

Decided to do all remaining 27 work lifts in one day today.

Tentative plan was (110 kg x 6, 130 kg x 3) and do that 3 times.  Varied it slightly to this:

110 kg x 7 (PR reps at this weight, I think)
130 kg x 4

110 x 6
130 x 3

110 x 5
130 x 2

All 110 kg r/u, all 130 kg l/u.
A little tired by the final set but basically OK.

1APU

Today, Thursday

walk

1APU: 3R/L @ 12", 2R/L @ 10", 1R/L @ 8"