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Old 09-24-2012, 08:35 PM   #1
Michael Zoda
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My quest for the USAW American Open, and hopefully beyond!

Little bit of back story before I get into the good stuff. Former Crossfiter/Powerlifter type of athlete. Spent a lot of time training my Squat, Deadlift, and attempting to keep up with my bench while tending a bum shoulder. Eventually got the shoulder fixed via surgury (2 bone spurs removed in the AC joint) and got into Olympic Lifting. Luckily I went into this with a decent strength base. Here I am!

Starting Stats at the beginning of this log.

Bodyweight - 165.3lbs (75kg)
Snatch - 90kg
Clean and Jerk - 115kg
Clean - 115kg
Back Squat - 155kg
Front Squat - 138kg
Total - 205kg

Goals:
Bodyweight - 152lbs (69kg)
Snatch - 100kg
Clean and Jerk - 128kg
Clean - 135kg
Back Squat - 165kg
Front Squat - 150kg

Basically I just did a local meet yesterday and the above two numbers are my current best stats. At this time I have another meet coming up on October 20th. I need a 247kg total at 77kg weight class. If I cut down to 69kg I only need a 216kg total to qualify for the American Open this year. So that's my goal.

My programming is pretty straight forward. Snatch, clean and jerk, and squat all the time.

My diet will not be zone or paleo, but I will be doing IF combined with a sort of targeted ketogenic diet. Basically keto all day, then a lot of carbs post workout. The driving factor for my weight loss will be caloric restriction. I will be eating about 1800 calories a day and gauge my weight loss from that. I know it seems like such a small amount for most, but I have maintained my weight pretty well with a 2000 calorie diet and a cheat day once a week.

Anyways. Today is day 1 first day after the meet! weights posted in kg unless noted otherwise.

Workout:
Snatch:
40x2
50x2x2
60x2
70x1x2
75x1x5

Clean:
60x2
70x2
80x2
90x1
100x1
107x1
114x1
121x0x2

Front Squat:
70x3
100x3
110x3
120x3
125x3

Workout Notes:
Overall solid workout today. I have been having a hard time getting under the snatch fast enough while effectively finishing the second pull at full extension. Either I cut the pull short and get under, or I finish the pull and perform a power snatch. Today I worked on this and had 5 solid singles at 75kg. All of which I finished the pull, kept the bar close, and got under fairly well.

Couldn't get 121kg clean. Mainly psychological. The pull was there, the bar even made it up to my chest, just couldn't get under it. Squats felt good.

Recovery/Diet:
2:30pm (1st meal):
-Large salad w/ walnuts, almonds, chicken, veggies, egg, and light ranch dressing. Low carb meal.
5:00pm:
-Pre-Workout BCAA's
8:00pm (PWO meal):
-2 scoops of whey, with almond milk poured in kashi cereal.
-8oz of turkey
-1 slice of cinnamon raisen bread
9:00pm (last meal):
-Protein bar w/ casein

Exact macros/calories will be posted in future posts. I need to be very serious with this weight loss. I need to make weight.
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Old 09-25-2012, 07:30 PM   #2
Michael Zoda
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Re: My quest for the USAW American Open, and hopefully beyond!

9/25/2012

Workout:

Snatch:
40x2
50x2x2
60x2
70x2x2
75x1x3
75x0x3

Clean and Jerk:
60x2
70x2
80x2
90x1x2
97x1
104x1
110x0

Notes:
Was not properly finishing the second pull during the snatch, incredibly tired for the jerk.

Nutrition:
12:00:
-Break fast with 4 eggs and 1.5oz of beef jerky. Only a 14 hour fast.
3:30:
-3 eggs with hot sauce
6:30:
-Post workout meal. Honey Barbecue Chicken wrap in whole wheat tortilla with chicken dumpling soup.
-50g protein shake.
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Old 09-26-2012, 06:37 PM   #3
Michael Zoda
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Re: My quest for the USAW American Open, and hopefully beyond!

9/26/2012

Workout:

Snatch from blocks:
40x2x3
50x2
55x2x2
60x2x2
65x1x2
70x1x2

Clean and Jerk:
60x2
70x2
80x2
90x1
97x1
104x1
110x1x2
110x0x3

Back Squat:
70x3
110x3
130x1
140x1
150x1x2

Notes:
Snatches were great today. Not a single failed rep, and I got a lot of reps in. Clean and jerks were strong too. Got my opener twice, and failed it three times. Each fail was on the Jerk from jerking it forward. Didn't fail any cleans. Squats felt heavy, so I didn't go over 150.

Nutrition:

12:45pm: (15 hour fast)
-Post workout meal.
-Whey protein shake with almond milk
-2 slices of bread.
4:00pm:
-4 eggs
-1.5oz beef jerky
8:30pm:
-2 grilled chicken breasts
-4 slices of bacon
-2 sausage links.

Calories: 1668
Fat: 72g
Carbs: 53g
Protein: 177g
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Old 09-27-2012, 11:05 PM   #4
Michael Zoda
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Re: My quest for the USAW American Open, and hopefully beyond!

Workout:

Rest Day!!!

Nutrition:

12:30pm: 16 hour fast
-6 extra large eggs
-1 cup of blueberries
8:30pm:
-Huge salad with two chicken breasts, egg, bacon, avocado and balsemic dressing
9:30pm:
-3oz of beef jerky

Calories: 1539
Fat: 68g
Carbs: 56g
Protein: 160g

Still don't have a scale in my apartment. I will have a bodyweight for you guys tomorrow!
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Old 09-28-2012, 08:29 PM   #5
Michael Zoda
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Re: My quest for the USAW American Open, and hopefully beyond!

Workout:

Snatch:
95#x2x2
115#x2
135#x2
145#x1
155#x1
165#x0x2
165#x1x2
175#0x3

Clean:
135#x2
155#x2
185#x2
205#x1
225#x1
235#x1
245#x0x2

Back Squat (speed focus):
135#x3
185#x3
205#x3
215#x3
225#x3
245#x3x2

Notes:
Not the best workout today. Failed 175# or 80kg three times. I'm pretty behind on sleep so that may be why. Squats felt good though. Worked out at home today not at the gym so I had to use pounds.

Nutrition:
2:00pm (17.5 hour fast)
-Qdoba naked burrito (bowl of stuff without the tortilla) Chicken plus extra meat, black beans, veges, sour cream, slasa, and Tabasco sauce.
9:00pm
-11 Chicken wings
9:30pm
-Whey Protein shake with almond milk

Calories: 1675
Fat: 90g
Carbs: 45g
Protein: 156g
Morning Bodyweight: 166.4lbs
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Old 09-28-2012, 08:30 PM   #6
Michael Zoda
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Re: My quest for the USAW American Open, and hopefully beyond!

Double Post. Ignore
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Old 09-29-2012, 08:51 PM   #7
Michael Zoda
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Re: My quest for the USAW American Open, and hopefully beyond!

9/29/2012

Workout:

Snatch:
40x2x2
50x2
60x2
70x2x2
75x0
75x1
80x1
84x1
88x1
91x1 (PR)
84x1x3

Clean and Jerk:
60x2
70x2
80x2
90x1
100x1
105x0x2
105x1x2

Front Squat:
70x3
100x2
110x1
125x1
135x1
140x0
140x1 (PR)
125x3 (3RM PR)

Notes:
Amazing snatch session today. I decided to widen my snatch grip just a little bit so the bar hits the right spot on my hips. Snatch pr AND front squat pr. GOod workout today. Jerks sucked though :/

Nutrition:

2:00: (16.5 hour fast)
-Corona
-Wheat Bread w/ butter
-BBQ chicken
-Mashed Potatos
-Broccoli
3:00
-Whey shake with water
10:00
-14oz of chicken breast
-Cup of blueberries

Calories:1669
Fat: 45g
Carbs: 106g (estimated)
Protein: 181g

Bodyweight: 163lbs

Overall nutrition sucked. Turned my PWO meal into a nice little feast, it was my dads bday. Stayed within calories I think? had to estimate the calories.
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Old 09-30-2012, 10:46 PM   #8
Michael Zoda
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Re: My quest for the USAW American Open, and hopefully beyond!

9/30/2012

Workout:

Rest day, unintended. Way too much schoolwork to do.

Nutrition:

4:00: (17 hour fast)
-10oz of ham
-3 eggs
5:30
-Salad with nothing except oil/vinager
-Pork belly meat
-Broccoli
-Polenta
-Olive Oil
8:00
-Whey Shake

Macros Unknown exactly

Here are the results before adding that 5:30 meal (went out to dinner)
Calories: 835
Fat: 27g
Carbs: 13g
Protein: 128g

Polenta had some carbs in it, the oil and pork added a bunch of fat. Hope I didn't go over 1000 for that meal though.
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Old 10-01-2012, 06:42 PM   #9
Michael Zoda
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Re: My quest for the USAW American Open, and hopefully beyond!

Workout:

Snatch
40x2x2
50x2
60x2
70x1x5
75x1x3
80x1
60x2x3

Clean:
60x2
70x2
80x2
90x1
100x1
106x1
112x1
117x1
117x0x2
100x2
106x2

Front Squat:
70x3
100x2
110x1
125x1
140x0
130x1

Notes:
Awesome workout. Finally fixed my snatch. Its not banging into my pubic bone any more. Also got a clean 2rm pr at 106kg.

Nutrition:

12:30: (16 hour fast)
-4 eggs
4:30:
3 TBS of peanut butter
8:00: (carb backloading meal and a treat)
-Chocolate and Jelly Sandwitch on cinamon raisin bread
-Whey shake with cereal
-10oz chicken breast

Calories: 1915
Fat:56g
Carbs: 160g
Protein: 175g

Notes:
More calories than I thought I was gonna have today. I took the PWO carb backloading feast a bit too far with the chocolate. Oh well only 200 calories over my goal. Might do some cardio later this week.
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Old 10-03-2012, 10:29 PM   #10
Michael Zoda
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Re: My quest for the USAW American Open, and hopefully beyond!

10/3/2012

Workout:

Back Squat:
135#x3
185#x3
225#x3
275#x2
295#x1
315#x1
335#x1
350#x1
360#x1 (PR)
315#x3x3

Push Press:
135#x3
155#x2
185#x1
200#x1
210#x1 (PR)
215#x1 (New PR)

Snatch Push Press:
95#x5
115#x5
135#x5
145#x5
155#x5

Pendlay Rows:
155#x5
175#x5x3

Notes:
Awesome workout today. Push press and squat PR! No Oly.

Nutrition:
Calories: 1553
Fat: 91g
Carbs: 39g
Protein: 155g

BW today: 163lbs
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