A Good Start

I am currently on my fourth week of CA programming since my return to the gym. I am already getting my numbers back close to my previous "Personal Records" ("PRs").

WOD:

Snatch 75% of One Rep Max ("1RM") (125#) 1x3

Clean and Jerk 70% of 1RM (150#) 1x3

Snatch Pull 90% of 1RM (150#) 3x3

Front Squat 84% of 1RM (205#) 2x4

Deadlift 3x5 (135#, 225#, 315#)

Hanging Leg Raises 3x15

I had a great WOD today!

The snatches were a cinch, not much else to say. I felt really powerful, and ripped the bar over my head no problem. I have been doing the split-snatch as of late, for no reason other than because I like it more and seem to have more success with it. However, before my injury, I usually used the regular-snatch.

Clean and Jerk, same deal. I do a clean and split-jerk. My clean and jerks haven't felt as good as my snatches since my return, but the set today felt good. I think the problem has been that I haven't been keeping my body tight and mind focussed during my lifts. It makes a a huge difference doing so. Also, I've focussed on lifting the bar slowly through the first pull, and only exploding during the second (as opposed to the "grip and rip," pulling fast straight off the ground).

Snatch Pulls, easy.

Front Squats are another story. I am still having trouble "engaging" my lower back, and using it to stabilize my torso. Therefore, I've had a hard time keeping my upper body upright during my front squats. I made it through the sets, but not easily!

DEADLIFTS!!! I haven't really trained deadlifts since I started doing CA 8+mths ago. My previous 5RM PR was 405lbs. I was VERY happy with 315 today, as I felt I had more in the tank (maybe 355). I'm going to start adding deadlifts in at the end of WODs whenever I can, hopefully at least a couple times a week.

Hanging Leg Raises I copped out and did 1x15 and 1x10, as my abs are very sore from yesterday.

Nutrition:

I am going to try very hard to improve my Post Workout ("PWO") recovery meals. I'm adding a sweet potato in, recommended by Robb Wolf, as well as some turkey and almonds of course.

Also for the past couple weeks I've been taking CellMass PWO in an effort to get jacked and tanned. So far it's not doing too much.