I am going to start writing my daily workouts and my feedback on them on this thread everyday, Am and PM training. Practice just got over, the work out was pretty damn easy becuase coach wants us a little rested for tomorrow. He told me today before he left that he wants us hitting big numbers tomorrow both training sessions and it was the way he said it that kinda scared me! I was like, “damn ok coach” So today we just did power snatch heavy and power clean and jerk heavy just for a few singles. And trust me that is a VERY easy day compared to most, and only one practice today! So I am going to rest, eat alot, swim in the pool and hopefully make Coach Glenn Pendlay very proud of me tomorrow! I will be back tomorrow to tell all. 2012
My daily program and input
Practice just got over and it was a rough morning. We went as heavy as we could in the snatch and I only put up a 140kg snatch. I tried 145kg three times and missed all three. I did not feel fast and explosive this morning and I have no idea why, I just wasn’t in it. When I snatched 140 it felt heavier than my pr at 155! lol, so one way to look at this practicen in a possitive way is if I can go under and make 140kg when it feels that heavy than in a meet 160kg snatch should happen very soon and then 166kg for the American record! Then we did double clean pull and then right into a third full clean at about 85% 90% for three singles. Front squat 200 kg for three singles, back raises 3 sets of ten with 50kg on my back. Now I am going to eat and get ready for next practice. Hopefully I will feel a little more athletic on the next one.
hey llulko, Lets see every morning I make myself four eggs with cheese, three suasage links, hash browns and a few peices of toast with butter. I drink my coffee for my enegry, or I will drink a monster enerfy drink. I know those are bad for me but I love them! They give me a different kind on energy that really gets me going even more than coffee, do you know why that is?? After training I will go home and make myself a few chicken sandwitches with milk, or a few bacon cheese burgers on my george forman grill!!! lol I love that thing. Or if a am to lazy to make any food I will go eat at chipotle. I do take a protien powder in the morning, afternoon and night and its called Foundation. It has creatin and protien in it, so I am killing two birds with one stone, its the best protien and creatin I have ever taken. Love my fish oil, its like magic and thats about it, a steak before bed with some potatos and veggies, milk all throughout the day, red cap of course becuase I need that fat! I am on the everything diet just becuase with how often I train I lose alot of weight if I dont eat foods high in calories and fat, I hate it to be honest with you. I enjoy eating healthy, I look a little better and feel a little better but I just cant eat all to healthy or it will effect my traning, so pizza, burgers and fried chicken is sometimes a must for me, but my coach really pushes me to eat as much MEAT as possible.
PM practice- clean and jerk to max, I clean and jerked 170kg, i cleaned 180kg but missed the jerk. I dropped down to 160kg and did two doubles at that weight witch was damn hard. Snatch pulls to max, for a few singles, back squat 200kg for 2 sets of eight. back extensions witch I am not good at and thats it. The day was good and the training will get me stronger so I am happy. 2012
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hey llulko, Lets see every morning I make myself four eggs with cheese, three suasage links, hash browns and a few peices of toast with butter. I drink my coffee for my enegry, or I will drink a monster enerfy drink. I know those are bad for me but I love them! They give me a different kind on energy that really gets me going even more than coffee, do you know why that is?? After training I will go home and make myself a few chicken sandwitches with milk, or a few bacon cheese burgers on my george forman grill!!! lol I love that thing. Or if a am to lazy to make any food I will go eat at chipotle. I do take a protien powder in the morning, afternoon and night and its called Foundation. It has creatin and protien in it, so I am killing two birds with one stone, its the best protien and creatin I have ever taken. Love my fish oil, its like magic and thats about it, a steak before bed with some potatos and veggies, milk all throughout the day, red cap of course becuase I need that fat! I am on the everything diet just becuase with how often I train I lose alot of weight if I dont eat foods high in calories and fat, I hate it to be honest with you. I enjoy eating healthy, I look a little better and feel a little better but I just cant eat all to healthy or it will effect my traning, so pizza, burgers and fried chicken is sometimes a must for me, but my coach really pushes me to eat as much MEAT as possible.
WOW!!! I was not expecting that!!!
What about healthy bulking, eating calorie dense foods such as nuts/nut butters, avocados, dried fruit, healthy oils, salmon, steak whole eggs, rice, oatmeal, whole wheat bread, potatoes ect??
I understand that you need a lot of calories however you are not doing any good to your heart, cholesterol, blood pressure and arteries!!! I am sorry but i do not agree with your eating habits… I am sure you look great and need the energy however fries, burgers, pizza, fast food, hydrated and partially hydrated oils is not HEATLTHY…
I see that you train multiple times a day however there are healthier alternatives…Just something to consider.
Sorry to hijack your page like this, I just don’t condone this type of eating for anyone…
llulko you are right and I am trying to eat better I promise. My coach has been taking me to safeway and we have been buying a lot of good and healthy foods for training. I really enjoy your comments and feedback, so keep em coming!
Today we only had one training session! It was like Disney Land! The easiest day in probably a month. Power snatch light and power clean and jerk light, and thats it. The only thing to this great day is that this means tomorrow is going to be hell!!!!! 2012
actually, with the type and volume of training you are doing, it sounds like you’re eating just fine. red meat and high fat foods such as bacon, sausage and steak are providing your body with great energy reserves to burn.
http://muscledog.com/article/view/132/THE_FATS_SERIES_PART_THREE_SURPRISINGLY_SUPER_S-
ATURATED_FATS
check out this article by nuwanee about that high fat intake. dietary fat has almost no actual impact on your blood cholesterol levels (with the exception of trans fats).
i do agree that you shouldn’t eat the garbage at some of the fast food restaurants since they use crap ingredients, but you can make quality pizzas, burgers and even fried chicken at home.
and Jon the reason monster gives you a different buzz than coffee is probably the sugar content. i don’t know how you drink your coffee but i doubt it has even half of what’s probably in that monster “energy” drink of yours. granted monster is better than some energy drinks and relies on B vitamins and caffeine, but i wouldn’t recommend relying on that to get up for training.
http://muscledog.com/article/view/132/THE_FATS_SERIES_PART_THREE_SURPRISINGLY_SUPER_S-
ATURATED_FATS
check out this article by nuwanee about that high fat intake. dietary fat has almost no actual impact on your blood cholesterol levels (with the exception of trans fats).
i do agree that you shouldn’t eat the garbage at some of the fast food restaurants since they use crap ingredients, but you can make quality pizzas, burgers and even fried chicken at home.
and Jon the reason monster gives you a different buzz than coffee is probably the sugar content. i don’t know how you drink your coffee but i doubt it has even half of what’s probably in that monster “energy” drink of yours. granted monster is better than some energy drinks and relies on B vitamins and caffeine, but i wouldn’t recommend relying on that to get up for training.
Friday morning we snatched light and clean and jerked light to get our bodies warmed up and ready to go for out pm friday work out. For those who dont know our friday workouts at 5 are treated like a real weightlifting meet. Now granted that everyday is treated like a meet becuase practice makes perfect. The best way to get good and snatch and clean and jerk is to snatch and clean and jerk. Same with any sport. But there is something in the air on fridays. There is a little voice in my head thats says “game time” and then I say “ok” haha and then I go do my job and slam these weights down like kids toys! I get chills even talking about it, I want to be the best this Country has ever seen, I want to be a damn legend. I love it when they talk bad about me, I love it when they call me cocky, “jon just needs to lift and stop yelling and slaming the weight in compition, JON NEEDS TO CALM DOWN” Its like fuel to me. I tell them sorry but I am not going anywhere and actualy I am just getting started and next time I am going to yell and slam the weights even harder just for you. Ok I am back now sorry I got a little off track. I snatched 150kg clean and jerked 175kg. After I snatched 150kg I went straight to 160kg and missed it, but soon I will make that, then I will snatch 166kg at Americans for the American record and SLAM IT ON ALL THE HATERS!!!! 2012 bi*c*
Today training was not fun. 4 sets of 8 in the back squat with 170kg and it was not easy. My squat and length strength is the weak. If I could get my length strength up more the clean and jerk will go up big time, the snatch will to but not as much. I can get away with hitting big numbers in the snatch becuase I am very explosive and fast and I use that with the snatch very well. But the clean and jerk is more of a strength lift so I strugle a little more on that lift. It is still an explosive and fast lift but just not as much. So coach has me pushing these squats hard before Americans and the trials in 2012. Power snatch, then clean pull and that was it. I am going to eat now and rest up for monday. “aint nothin to it but to do it” - Ronnie Coleman
Today we had a recruit come visit our gym and train with the team. His name is spencer and he was very fun and motivating to train with today. He flew in from southern California with his dad and hopefully he will join the team. H e is only 18, he is a 105+. This morning we did doubles in the snatch, I snatched 147 for a PR double witch I was pretty happy about. Then we clean and jerked maximum for just singles. I clean and jerked only 175kg but coach had me take a pretty big jump to 185 and I missed the jerk, and the clean was almost impossible! For the pm practice that just got over we did he same workout but singled in the snatch and doubled in the clean and jerk. I only snatched 145kg for a single! I was just damn tiered from the morning training. Clean and jerked 170 for a double witch was another PR double for me. Some back extensions and thats it. Hopefully Spenser will be the new California Strength soldier! 2012
What do you mean by “squat and length strength” ?? Sorry i am not too familiar with power lifting terminology…
Your new buddy Spencer is 18 and weighs a little over 105 lb??? What is he lifting??
Also….is power lifting and training your main focus right know? Do you go to school or work? I am just curious because this training, eating, and recovery lifestyle is VERY time consuming.. What do you do in your spare time?
Your new buddy Spencer is 18 and weighs a little over 105 lb??? What is he lifting??
Also….is power lifting and training your main focus right know? Do you go to school or work? I am just curious because this training, eating, and recovery lifestyle is VERY time consuming.. What do you do in your spare time?
hey llulko to answer your question about the sguat and leg strength, Iwas just saying that my back squat and my front squat is not as strongas it should be. If I am going to clean and jerk and snatch moreweight then I am going to half to start squating more weight becuaseby squating more weight that will get my legs stronger and my snatchand clean and jerk will improve. Basicly my legs are weak, and that isonly going to get me so far in this sport, stronger legs will allow meto lift more and get me on this Olympic team! Also I am able tolive a life style of train, eat and sleep becuase thats my job. I am afull time athlete training for the Olympics. Spenser is a 105+ so that means he is in the biggest weight class in weightlifting, he has to way more than 105kg and he has no weight cap! He can weigh as much as he wants. He weighs about 300 pounds! This sport is not power lifting its Olympic weightlifting or just weightlifting, snatch clean and jerk, just a two lift sport. Powerlifting is bench, squat and dead lift.
Well today is a big day, we have two training sessions today and coach is looking for some big numbers today. I am drinking my coffee and watching some of my weightlifting heroes to get me pumped up for our first practice in just a few min. Yesterday we did power snatch power clean and jerk for only a few heavy singles so we should all feel very good today. By the way lluko I hope I answered your questions last night, how is your training going? well I will be back to tell all about the hard double day we have and I hope I can say that I snatched 160kg and my coach Glenn Pendlay happy! 2012
Snatched 150kg baby! Clean and jerked 180kg for a training total pr! It was war all day yesterday, but coach was happy and I got through it in one peice! Today we just got done with a lighter workout, just did some power snatch power clean and jerk light. Coach made me back squat 3 sets of 8! I have never done reps like this sense I did body building in college. To my suprise this volume in the squats is making my legs stronger so I am happy. I half to lift again today becuase there is a car show in the streets of Danville, and every year we set up a booth to let people know about our gym California Strength! We get a platform and some weights out there and put on a little show. I draw a pretty big crowd, but then Donny Shankle comes out and attracts the whole damn festival! That son of a bitch! lol
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[quote]hey llulko, Lets see every morning I make myself four eggs with cheese, three suasage links, hash browns and a few peices of toast with butter. I drink my coffee for my enegry, or I will drink a monster enerfy drink. I know those are bad for me but I love them! They give me a different kind on energy that really gets me going even more than coffee, do you know why that is?? After training I will go home and make myself a few chicken sandwitches with milk, or a few bacon cheese burgers on my george forman grill!!! lol I love that thing. Or if a am to lazy to make any food I will go eat at chipotle. I do take a protien powder in the morning, afternoon and night and its called Foundation. It has creatin and protien in it, so I am killing two birds with one stone, its the best protien and creatin I have ever taken. Love my fish oil, its like magic and thats about it, a steak before bed with some potatos and veggies, milk all throughout the day, red cap of course becuase I need that fat! I am on the everything diet just becuase with how often I train I lose alot of weight if I dont eat foods high in calories and fat, I hate it to be honest with you. I enjoy eating healthy, I look a little better and feel a little better but I just cant eat all to healthy or it will effect my traning, so pizza, burgers and fried chicken is sometimes a must for me, but my coach really pushes me to eat as much MEAT as possible.
WOW!!! I was not expecting that!!!
What about healthy bulking, eating calorie dense foods such as nuts/nut butters, avocados, dried fruit, healthy oils, salmon, steak whole eggs, rice, oatmeal, whole wheat bread, potatoes ect??
I understand that you need a lot of calories however you are not doing any good to your heart, cholesterol, blood pressure and arteries!!! I am sorry but i do not agree with your eating habits… I am sure you look great and need the energy however fries, burgers, pizza, fast food, hydrated and partially hydrated oils is not HEATLTHY…
I see that you train multiple times a day however there are healthier alternatives…Just something to consider.
Sorry to hijack your page like this, I just don’t condone this type of eating for anyone…
[/QUOTE]
Other than the occasional fast food meal, what did you find objectionable about Jons diet?
Hey thanks Jesterno, that motivation you give me helps more than you think, it keeps me going knowing there are people out there that support me and understand my crazy ways of lifting big weight and my celebrations that to me help me for the next lift. Plus I think there needs to be more emotion and celebrating in American weightlifting, thats what Kendrick Farris told me and I agree, it adds life to the sport.
Just got done with our last practice in the day went very good. Mondays are hard to predict becuase taking sunday off can eaither help you on monday or hurt you! I either feel stiff, or I feel loose and recoverd. Today I felt very good, snatched 140 for a double in the morning, then snatched 145 kilos in the afternoon for a single. Clean and jerked 175 kilos in the morning and doubled 150kilos a few times in the clean and jerk in the afternoon. I am happy, but I wish these numbers where bigger. I have a meet this saturday in Sacramento called the Tommy Kono open. Tommy Kono was one of the best weightlifters in the world, and hands down in America. He is a legend! every year he puts on the Tommy Kono open and its a great meet to lift at. There is word that Arnold schwarzenegger is goin to be at the meet watching! I am going to yell out a few “Arnolds”! for sure. If there is anybody around the area of Sacramento than you should stop by Sac high and check it out. 2012
Practice has not been as hard lately becuase coach is getting me ready for The Tommy Kono open in sacramento this saturday. We are backing off the volume, still going heavy but just not as much attempts. I am feeling good and ready to go, I hate the week before a meet becuase its a damn teas! I love going crazy in training and just pushing the weight over and over intel I cant see straight. But the week before is to easy!!!! But its all good, its what needs to happen to hit some big numbers on saturday and break some more PWA records and get a little closer to that American snatch record. Today I am going to coach these kids for a few hours and then its time to lay out by the pool baby! Eat some good food, get some good sleep and get ready for double practice tomorrow. Tomorrow will probably be our last heavy day, then thursday will be a little easier, friday eaither off or just a stretch out day with the bar, then game time on saturday. I am crossing my fingers that Arnold will be there, becuase thats the word my friends. Hopefully I will some of you there at the meet eaither watching or lifting. Then next month we are hoting a weightlifting meet hear at California strength! Do you think a hair cut helps your proformance?? Shit I do, so I might half to get touched up, maybe carve some designs in the side of my head again only to piss coach off! Hey coach when are we flying out of Obama airport in Texas?….lol 2012
Just got done with both training sessions and I feel good. Today we worked up to a few heavy singles in both lifts and then stopped. So today was pretty easy becuase of the meet I am getting ready for on saturday in Sacramento. I will lift even lighter tomorrow and then come in friday and do some bar work to stay warm and loose for the competition.
The Tomym Kono Open was a great meet. Hasstle free always puts on great meets. I got to speak with Tommy Kono for a few min, we are pretty much best friends now! I was looking around for Arnold but he never showed up, I guess he came a few days before and gave a speach in the weight room in front of the kids, its on youtube. I will get him soon, its only a matter of time. I snatched 147kg and clean and jerked 178kg for another PWA record. A 325 total is not bad but not great. I had hopes of hitting 160 in the snatch but I guess it just was not my day, next time for sure, I am chasing 160 like a hunter chasing a damn moose! I cleaned 186kg and locked the jerk out! but then missed it in front, I need to get that damn jerk up and I need to hit 190kg and soon. People tell me it takes time, but I dont like to wait! so stop telling me that! I took first place, and took the best male lifter award. I have been coaching this new athlete named Andrew and this was his second meet. He did great last month at the redwood empire making a few PR’s and going 5 for 6 in his first meet. He came with his dad and I could tell the minute I saw him that he was ready. This kid is only 13 years old and he is a natural! He just has a feel for the bar that you cant coach, he was made to be a weightlifter, he was put on this damn earth to win a damn gold medal for the best Country in the whole wide world, USA mother F*c*er! He did great, he snatched 127kg for a compitition PR! His best ever is 30kg. He clean and jerked 136kg for an all time PR, and he made a PR total. He is getting better and better every meet. The great part about it is he loves it, and thats good to see a young kid that likes Olympic weightlifting. Its good for the sport, we need more kids like Andrew in the United States weightlifting at a young age. Not only is it just great to see kids lift weights and watch the best sport in the world grow and become bigger and more populare, but it creates Better chances for America to win some damn medals in the Olympics! So look out for Andrew, you can catch him on our website, californiastrength.com Well there is another meet next month, and a few more before Americans in Ohio about 4 months out so I am going to keep on training to hit bigger and bigger numbers. Today was very hard, last week was a little eaiser becuase of the meet, but we are back to high volume and alot of weight. I am getting out of hear now becuase I need to go eat, jump in the pool, watch a movie and go to bed, becuase coach said tomorrow is going to be hell! 2012
Practice just got over and it was a good feeling practice. Itv was not easy but not hard, it felt good to move around and lift some weight after a very hard double day yesterday. We did power snatch power clean and jerk. I did alot of doubles in both lifts working up becuase I wanted to get the body moving, break a little sweat, get the blood floweing, becuase I know tomorrow we have another double day and its going to be not fun!!! I am leaving this weekend to go see my grandparents in Bend Oregon, and I have been invited to this crossfit gym up there to train at for the weekend, if there is anybody on this site from bend or around the area meet me there and lets train!!! Well I am going to eat, I have an egg sandwitch at home waiting for me with half a gallon of milk left that coach says I half to finish today or else!! or else what coach, what yea going to do lock me away in the gym forever……o wait you already do that!! shit 2012
haha yea buddy! You looked good at the meet, you keep getting better and better every meet! Are you competing next month? Do you know where the clean and jerks are from the meet? keep training hard and I look forward to seeing lift again very very soon. 2012
http://www.justin.tv/a/cwfund/b/268017015
C&J #1 starts at 27:28
2nd attempt starts at 31:08
http://www.justin.tv/a/cwfund/b/268017617
attempt #3 is at 2:07
Thanks Jon. I am just trying to chip away at it. I am averaging about a 1.5 kg increase in my total per week since I started about 3 months ago. 60 & 80 is the near term goal. Then 70 & 90. Not bad for a 2:41 marathoner with a metal hip. 4 1/2 weeks until the next meet. Eat up.
C&J #1 starts at 27:28
2nd attempt starts at 31:08
http://www.justin.tv/a/cwfund/b/268017617
attempt #3 is at 2:07
Thanks Jon. I am just trying to chip away at it. I am averaging about a 1.5 kg increase in my total per week since I started about 3 months ago. 60 & 80 is the near term goal. Then 70 & 90. Not bad for a 2:41 marathoner with a metal hip. 4 1/2 weeks until the next meet. Eat up.
Well I am up hear in Bend Oregon visiting my grandparents. Its very relaxing and feels good to get away from the daily schedual and see the family, bu that does not mean I can put this Olympic dream to the side! Its still game time! I have a gym I train at up hear that is very nice, its a crossfit gym but it still gets the job done. I am going out there at one and then back at 6 to get my two training sessions in. I half to keep up the training even on my vacation time becuase I dont want to go back to california and be all weak and get yelled at by coach and dave spitz!!!!!!! Donny Shankle my team mate is getting ready for worlds in Turky so I half to stay strong to push him in training, we feed off eachother. So today I have snatch heavy and clean and jerk heavy with 4 sets of weight in the back squat at 185kg. Then the same with the second session. Tomorrow morning I am going to put on a little seminare helping out the crossfit athletes with the Olympic lifts, so that should be fun. I love coaching and spreading the knowledge with other that I have gatherd over my 3 years in the sport. Coach Glenn Pendlay has been helping me alot on how to coach and teach the lifts the best way possible, and I am very thankfull for that. Another nice thing about coming up to see the family is that there is alot of food all the time!!! My grandma makes food all throughout the day, so I have been eating like a champ, this should help my training alot and get my body weight up for next meet, coach will be happy. My goal is to weigh 96kg on monday when I get back to work. Well I am going to get ready now to go throw some big weights around at this gym, “light weight” 2012