What have you learnt looking back at your 2012 training and how will you change your training in 2013?
I put the key olympic lifts from my training log in a spreadsheet so I could compare the volume with gains. Not that easy to read as the year was a little all over the place.
First quarter I followed coaches plan but was not really super motivated, then a month holiday. Came back in 2nd quarter and did crazy volume with russian squat program, started issues with my knee.
3rd quarter, a lot more motivated and tried to follow a more high rep oly program. The gains I got where actually just as good as the squat program, with another back squat PB.
End of 3rd quarter went to physio with knee so dropped the squats. Interesting with a lot less volume, still made gains.
So the lesson for me is I don't need crazy volume to make gains. Better to have well planned consistent sessions with steady progression. Also want to be strict with 3 weeks then 1 deload week as from the graph PBs only seem to happen after a deload.
Pity I did not monitor my bodyweight throughout the year, in 2013 I want to get more of a grip on my bodyweight. Probably cut down to 94kg weight class, then after March do a bulk and see how easy I gain with an aim to get to 105kg.