I had a shocker of a session tonight and the mental aspect of my training was appallingly undisciplined. I arrived full of beans and I was really looking forward to training. Tonight was supposed to be a very light and technique orientated session. I did the following:
Overhead Squats--6x5--Loads of stretching in between.
Drop Snatch--3x3 with the bar
Snatch--1x2@50, 60 1x1@70, 75, 80, 85--I was thinking about my extension point on the Snatch and how I was hitting the bar a little too far out. I was trying to fix this with these light weights and they felt good, if a little slow. I was trying to focusing on letting the scoop happen as I extend up rather than consciously scoop.
Snatch Combo--1x3@70, 75, 75
Jerk Skill with 50 with one Clean grip pnf
Jerk from the rack--1x2@60, 70, 70 1x1@80, 90, 100--I missed the first rep which was quite silly. I was thinking too much about getting through the bar and I forgot that some force was needed. I then got 100 and went to 110 which I then missed because my elbows were not locked. It was at this point that Gill gave me the wise advice of stopping and she also gave me a stern and brief lecture on my indiscipline. I was clearly unfocused and this effected my jerk from the rack massively. They were very light weights, but I still found them far harder than I should have. I don't know why, but I always struggle when I am jerking from the rack. I feel far more comfortable with the Clean or Power Clean and Jerk than taking it from the rack. This is such an important exercise, I need to cop on and just get on with it. Obviously, far more attention and focus is needed for my jerk from the rack from now on. Thank God for having a training partner to kick you in the posterior when you need it.
After this I did a few Power Clean and Jerks with 70.
Back Squats--1x2@70, 70, 100, 120, 130, 130
V-Ups and strict non-momentum sit ups
Monday 2 February 2009
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4 comments:
It's an strange concept to grasp at first, but quite often lighter sessions require more conscious mental focus than heavier sessions.
When you're going for a new maximum weight, there's a certain amount of fear & apprehension involved. You know you're going to have to commit to the weight or you will be put on your ass, fast. Adrenaline kicks in and focus comes naturally.
When you're doing a session with 80% weights, the weight holds no fear for you; you know that you've done it repeatedly and that they are acheivable with less effort than heavier weights. You can become complacent, not realising that you're still lifting weights that the average Joe will never aspire to. Without enough concentration and focus, even with lighter weights, you'll get your ass handed to you, and fast.
We need more focus, even on the light days, especially when you feel distracted, unfocused or unmotivated. Even the light sessions are important and every session that you're not making progress (whether that progress is hitting a new PB or completing a light session with every lift better than the last) is a wasted session.
At least, that's what she said...
I actually never realised how much volume you guys do. To think I used to give out about my 10 sets of 2 speed box squats! haha
I was going to text you to suggest calling this entry "Monday's Muppets"... There were two of us in it in fairness, and there was certainly complacency on both our parts. Physical tiredness? Mental fatigue? Doesn't matter really, there's no room for it anymore.
We both know we have to bring our A-game to UL on Saturday, let's not let ourselves slip at the penultimate hurdle.
Thanks for the comments folks. Interesting ideas Harry, quite similar to Hugh's a few day ago.
The volume was actually quite low that day Ger!
Ah Gill, the training partner that will not give up on me--I hope!
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