Catalyst OTM Cycle - Week 2

Week 2's training went pretty well. It was a bit of a rocky start because I sort of forgot about some of the changes I'd made to my Clean starting position until after I did all of my 20 cleans. I was really confused as to why it felt so different and why I was pulling really low off the legs...Oh well >_>

Shoulders feeling really tight. Well, not really shoulders. More like traps/neck. The new office job isn't helping with this, and it's pretty noticeable in the video (if you watch the bar rotate overhead.)

I've always had this imbalance where my right shoulder is significantly less flexible than my left...This means the right shoulder doesn't go as far back as the left, so the left takes a bit longer and that's why you see that rotation. It's something I'm working on at the end/beginning of training sessions.

First time snatching upto 145 in a long time. Was less than perfect (could've stayed over the bar much longer), but glad I could do it without too much difficulty.

Couple of goofs, but overall a good week.

Catalyst OTM Cycle - Week 1

Hey everyone.

I've decided to start documenting my weightlifting again. I stopped a while ago because I felt like I was making nothing but backwards progress and was somewhat embarrassed and what not. But anyways, I'm going to try my best to keep up with it this time.

There's a change though, I'll be recording training sessions weekly instead of daily. I think this is not just more manageable for me, but more entertaining and easier to read for you guys.

Where I am:

Well, the past few months have been iffy. I had a pretty major hip injury that stopped me from lifting (other than Power snatches and back exercises) for the better part of 2 months. The injury has gotten better now, but I'm left with a couple of imbalances that I'm still working on.

Because of this injury, I won't be squatting really heavy. The focus for this next training cycle will be on technical consistency and improving strength in pulling positions.

To this end, I've decided to, for the first time in my life, run a weightlifting program. I decided that I was thinking too much and confusing myself by self-programming. To that end, I'm going to try the Catalyst Atheletes OTM (on the minute) cycle.

Here's a link:
http://www.catalystathletics.com/olympic-weightlifting-training-program/54/On-The-Minute-Cycle/

I've been doing some similar training recently and I really loved it for technical consistency. Luckily for me, after I spent so long learning a specific & odd style for the Snatch, I decided to flip it and go back to what's more conventional (so I have to relearn everything! :( )

I will be running the above program with some modifications to better tailor it to my own weaknesses. (I think modifications are crucial to a general program, you just need to be smart about it.)

This is how my progress will be shared - With a picture of my daily tracking whiteboard! And occasional videos (though I don't have any for the past week!)

Bottom right corner has the weights I'm using as working maxes going into the program. As you can see, I'm taking it really easy on squats (otherwise I'd have 315 BS & ~250 FS)

So...

Week 1 went pretty well. Weights were generally programmed really light so no major problems. Only miss was that 185 CJ, which was a dumb mistake on the Clean. 

Just so terminology is clear:

OTM: On the minute. This is the trick with this program. The idea is to have a timer running and perform the lift every minute. I've found this to be super advantageous to really get into a good rhythm (and I swear that must be one of the most important things in weightlifting). Also, the movement stays pretty fresh in your mind after every rep, so that helps with technical consistency.

FS: Front Squat

BS: Back Squat

OHS: Overhead Squat

SLDL: Stiff Legged Deadlift

BTNSN: Push Press: Behind the neck Snatch grip push press

SN: Snatch

C&J: Clean and Jerk

Moving forward, I'm going to change the board to show reps x sets. I've always used sets x reps, but it's confusing because the program is written reps x sets...xD 

I'm hoping this program goes well. I'm really behind on my goals!