Today's and yesterdays workouts definably felt better then they had in the past.  The only thing that was bothering me was my left hamstring.  It tightened up on Saturday during a cold tempo session and I am continuing to feel the trail end of it.

     My shoulder has been sore all day as well as the last two days.  I think that it is best to give up the Olympic lifts for at least a week and just double up on squats and deadlifts.  Today I am planning on doing:

deadlifts- 8x6

Squats 8x6

Upright row 3x10

crunches 30x5

  On a positive note, I will be heading back to the track sometime in the next week or so.  It will feel good to get some real running in. 

     Tomorrow will be the hardest training day I've had in a while, starting off I'm going to continue the lower body work I've been following (cleans, clean and jerk, squats and dead-lifts)  followed by a 6km run to clear out the lactic.  In the evening I will be heading back to the gym to complete a upper body and core circuit.

Current injuries

Strained left deltoid

Mental apathy

Sore right right knee

     Today when I was lifting my technique in the clean and jerk as well as just the straight clean felt like it was lacking.  On a positive note compared to Friday the deadlifts felt much better, I could feel the work being done in my legs instead of just my lower back.  The squats felt good as well but reviewing the footage of my lifts there is still a great room for improvement.

Current injuries:

Traces of pain in right knee

Tightness in upper-quads

Strained left deltoid                       

     Today was the first day in three weeks I have trained on the track.  I went light, essentially my entire workout was stretching, 60m tempos and a couple of 20m starts.  My right hamstring felt tight from yesterdays lifting session and I didn't went to push through the pain.  

     After I got back from the track I hit the weights again with some, bench press, skull crushers, curls and the military press.  For the most part everything felt good, I was aware of my left shoulder but it caused no specific pain when lifting. 

    I've also decided to change my schedule up a little bit, and lift four times a week (two lower body, two upper body) instead of 5 times a week.

New Schedule:

Sunday- light run, core work

Monday- lower body

Tuesday- practice, core work

Wednesday- upper body

Thursday- practice, core work

Friday- lower body

Saturday- practice, upper body

Current injuries: 

                             Strained left deltoid

                             Sore middle back

                             Tight right hamstring

                             

                               

The shoulder is a little bit sore from yesterdays workout and my back and hamstrings feel like they have been replaced with 100% lactic acid. I'm happy that my legs and back are just stiff and not injured. I guess that's a sign my lifting technique is improving. I put some ice on my shoulder about an hour ago and now the pain is less acute. Tomorrow I start grade 12, I'm sad to see the summer end but it will be nice to get back into a routine. I have a feeling it's going to be a hard year, I am in 7 advanced courses plus I will be in the weightroom three lunches a week.

  Yesterday was a hard day, so today is an easy day. I am going to spend about half an hour stretching and getting the lactic out of my legs, about half an hour to an hour of core work and finish it off with an ice bath.

Today I had my first real workouut in the weightroom since my last competion.  The last couple of weeks I have been doing light core circuits and going for light runs around 3km, just enough to stay loose, nothing that could cause injury.  Physically I felt pretty good when lifting, my only major complaint is a dull pain in my left shoulder.  I expect that pain to be gone by tomorrow though.  My technique for each lift feels much better.  It feels as though I'm getting more strength gains with less stress on my body.  My workout was as followed:

Clean and jerk 3x8x70%

Clean 3x8x70%

Squat 3x8x70%

Deadlifts 3x8x70%

crunches 2x30 with 10lb's

russain twisters 6x10 with 10lb's

I opted to use low weight and high reps so I could focus more on the technique instead of worrying about the weight.  Tommorow I plan to either do a light or moderate core circuit with focus on the low back depending on how my body is feeling from todays workout.