Techno Techno Techno Heaven

Yesterday

Snatched up to a fail @ 90 i think

5 singles at 80

Clean
Up to a fail @120

Five single in 8 attempts @ 110

Squatted up to 180

Today

Snatch
up to 3 fails @ 92.5
singles @ 80

Clean and Jerk
up to 110, failed the jerk @ 115

Clean
up to a fail @ 120

waved back up to 117.5

3 x 2 @ 100
2 x 2 @ 110 failed the second rep of the second double

Squat
up to 180

took 185 but jumped out from under it when i started to twist

Close Grip Bench
up to a handy single at 130

3 x 8 @ a ton.

Light Day

What's that some kind of tampon?

Snatch
Many many many atempts
hit 90 a few times
92.5 a few times
missed 97.5 and 95 a lot.

Some nice doubles aswell

Cleans
Fucking Eureka moments all over the place
120kg 2 x 1 for a 5kg PR and there's loads to come in the next few weeks, very excite.

Squats
up to 180 again. To the floor. Absolutely buried them.

Chins, Rev Hypers, Abz etc.

Was bleeding all over the bar from about the midpoint of the session on, i need to file my calouses more often.

Great Day. Tally Ho

I gotta take it on the otherside

Today

Sore.

Snatch
kept it lightish.
took it up to 85
then back to 80 for some singles failed the 4th? behing me and was like, ya fuck it.
verrrry slow under the bar today.

Cleans
lol, not happening

My SI is in tatters, i can kinda pop it in throughout the session but that's pretty stupid.

For some Reason i decided squatting would help

40kg x5
80kg x5
110kg x3
130kg x3
140kg x3
150kgx3
160kg x1
170kg x1
180kg x1

It was getting to the stage where the hardest part was bending over to pick up plates, which i generally take as a sign not to push the reps :)

I walked out 190 and was like, naaaaaaw

Push Press
40kg x3
70kg x3
80kg x3
90kg x3
95kg x3
100kg x2

Power Jerked 110 for a triple then and called it there, once again SI is notta so good.

Standing Press
40kg x 5
50kg x 5
60kg x 5
65kg x 5
70kg x 5

Gym closed.

Knee sleeves lady was in. Om nom nom.

I'll give the back a week, if it doesn't settle i'll get it fixed. (by give it a week i mean i'l train obv.)

PR Saturday

Am

Snatch 95 for a 5kg PR

PM

Clean 115 for a 5 kg PR

Boom.

Fuck you influenza.

I think i'm getting the hang of this weightlifting business. It's way more satisfying than powerlifting.

Down with the Sickness

Today

Seems everyone is either injured or sick or both like me 'cause i'm special :/

Snatch
up to a handy double at 70 and was told to stop before i died.

Was not well at all. No way could i continue snatching or try clean so i did what any self repecting ex-powerlifter would do and i benched.

Close Grip
bar 3 x 10
60kg 3 x 5
80kg 2 x 5
100kg x 5
110kg x 3
115kg x 3
120kg x 3
125kg x 1
100kg x 10
100kg x 7-3

I kinda miss benching, or at least miss being good at it.

Standing DB Press
15kg 18kg 20kg 24kg dbs all x 8

Single Arm Fat Grip DB Clean and Press
up to the 50kg dumbell for reps

To quote big ron "reps is no joke"

i think i got 7 reps each cleaned on the 50

then 5 the second set.

Was basically delirious at this stage.

Seated DB Press (reckon it's at least a year since i pressed seated or with DBs.

24kg dbs x 8
28kg dbs x 8
30kg dbs 3 x 5
35kg dbs x 5

Gunshow.

I really wish they'd buy me a plate-loadable circus dumbell. The fat grips dont fit on some of the dumbells very well. And there 7kg jumps after the 50s which is ridiculous. Also i'm half afraid to go over 50 since i broke the 63kg :/

Last Night

Felt like crap but was a great session

Snatch
50kg 3 x 2
60kg 3 x 2
65kg x 2
70kg x2 missed second behind
75kg x 1
77.5kg 2 x 1
80kg 5 x 1
85kg 3 x 1
87.5kg x 1
90kg x 1
95kg 3 x 0

My stupid pubis yoke was still sore.

Cleans

60kg 2 x 2
70kg 2 x 2
80kg 4 x 2
85kg x 2
90kg x 1
95kg x 1
100kg x 1 and jerked it
90kg 5 x 1
100kg x 1
102.5kg x 1 lower back/SI flared up again.

Worked up to a single at 140 in 6minutes on the front squat.

I think i might start squatting on a non-lifting day, i havn't had 200kg plus on anything in like a month and a half?

Blargh

Only i could take 5 days off lifting and come back worse than when i stopped.

Felt Awful

Snatch
spent hald an hour with the bar and 40kg trying to remember how to snatch, nearly broke my pelvis at one stage, it's still sore.

60kg 3 x 2
65kg 2 x 2
67.5kg x 1
70kg x 1
75kg 3 x 1
80kg 4 x 1
80kg x 0 sweet miss though
85kg 3 x 1
87.5kg x 1 tidy
90kg 5 x 0 :/

Powerclean
something weird going on with my SI joint i think so didnt want to full clean
60kg 2 x 2
70kg 2 x 2
80kg x 2
85kg 2 x 2
90kg x 2
95kg x 1
100kg x 1
105kg x 1

Pushpress
in 5s up to a handy weight

Left it there, didn't want to push it by squatting.

I'm never not lifting for 5 days again unless im dead. Also, drinking does not promote recovery, who'd have thunk it.

Don't go above 75

I hope murph never sees this.

This evening

Blabbering x 30mins

Bar Guff i've developed a warm up. Sweet. Makes me seem like i know what i'm doing.

40kg x some singles
50kg x some singles
60kg 3 x 2
65kg 3 x 1 focusing on getting the feet out more, i've started jumping forward a bit
was told to work away with singles but keep it light, not over 75 as im awol for the next few days and recovery will be taking a back seat :p
70kg x 1
75kg 4 x 1
fuck that
77.5kg 2 x 1
80kg 3 x 1
82.5kg x lost behind
82.5kg 2 x 1
85kg x 1
87.5kg x 1 PR felt good.
90kg 5 x 0 2 of these were about as close as you can get without actually standing up
90kg x 1 PR *fist pump*

Cleans
60kg 3 x 2
70kg 3 x 2
80kg 2 x 2
85kg x 2
90kg x 2 x 2
95kg x 1
100kg 4 x 1

ugh i hate cleans

Front Squats
40kg x 5
70kg x 5
100kg x 3
110kg x 2
120kg x 2
130kg x 1
135kg x 1
140kg x 1
145kg x fail fuck it

Bench
bar 3 x 10
40kg 2 x 5
60kg 2 x 5
80kg x 5
100kg x 3
110kg x 2
120kg x 2
130kg x 1
135kg x 1
140kg x 0 hahahahaha 2 months of no benching at all will do that

CGBP
100kg x 3
110kg
x 3
x 5
x 4

Some Scap Stuff

Also single arm strict pressed a fat bar 35kg x 3 Cold. :p

I'm clearly on rail

This evening

Snatch
40kg 3 x 2
50kg 3 x 2
60kg x 3
65kg x 1
70kg 3 x 1
75kg 2 x 1
77.5kg x 1
80kg 4 x 1
82.5kg x 1
85kg 3 x 1
87.5kg 2 x 0

I'm either starting to get how to snatch, or am making stuff up

Cleans

Were horrible

Fat Grip Single arm DB Press
20,30,35,37.5,40,45

50 2 x 3
53 x 1
55x 1
60 2 x 0 fffffffffffuuuuuuuuuuu

Chins
3 x 5

Ruined with tiredness. Pat mendes is gay.

Get down from da tree

This Evening

Bar Guff

Did a decent Warm as had loads of time

Snatch
lots of fluff
60kg 2 x 3
65kg 2 x 1
67.5kg x 1
70kg 3 x 1
75kg 2 x 1
77.5kg x 0
77.5kg 2 x 1
80kg 4/5 x 0
80kg x 1 i literally wasn't going to stop untill i got it.

Clean and Jerk
60kg 3 x 2
70kg 2 x 2
80kg 2 x 2
80kg 2 x 1
85kg x 1
90kg x 1
95kg x 1

Clean
100kg 4 x 1
105 kg 3 x 0 RAWR.

God Dammit. CLeans sare still very hit than miss, the hits are better though. I developed the gay on 105 and stopped trying to get under the bar. Was wrecked

Push Press
40kg 2 x 5
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 3 PR ish? from the front maybe
90kg 2 x 3

Fuck you logic

This Evening

Snatch
bar x a few
40kg x a few
50kg x a few
55kg x 2 oooh these felt good
60kg 2 x 2 continued good feelings..
65kg x 1
67.5kg x 1
70kg 2 x 1 just to make sure these actually were going right ish
75kg x 1
77.5kg x 0
77.5kg x 1
80kg x 0
80kg 3 x 1 yus, recovery from the first one was fairly hairy, had to go for a run off the platfom. :p
80kg x 0 :( still felt light, and good just didn't get under quick enough
82.5kg 2 x 0 fuck this, they felt great i just wasn't commiting soooo
85kg x 1 get the actual fuck in PR
went for 90 for the laugh. it's not all that far away.

Front Squat
40kg x 5
60kg x 5
80kg x 5
100kg x 3
110kg x 3
120kg x 3
130kg x 1
135kg x 2 token PR and double that i failed yesterday
140kg x 1 was grand
145kg x next week
110kg x 5
120kg x 3 this were dodgey at the bottom was fairly wrecked as was a pretty quick session

Happy out. :)

hmmmmm

Today

Equi-block is seriously hot.

Felt pretty good, apart from my shoulders giving some guff.

But...

Snatch

did about 8-10 singles with 60. The last one was alright. Alright is the best i've done in a few training sessions so was told to finish on a good one. Fuck it.

Front Squats
bar x 5
40kg x 5
70kg x 5
90kg x 3
110kg x 3
120kg x 3
135kg x 1 failed the second
150kg x 0

there was a misload. I'm not sure when though, the 150 should have been 140, the 135 could well have been 145.

110 3 x 5

Pendlays
90kg 5 x 5

Dead Hang Powerclean
x 12ish for no real reason

Rehbands are teh sechs.

Blaargh

AM
Snatch
hahaha forget about it

Push Press
40kg x 5
60kg x 5
70kg x 50
90kg x ....
80kg x 5
85kg x 5
90kg x 5
100kg x jesus

Should have taken the extra few reps that were there on 90

PM
Snacth
terrible, marginally better than earlier in that i actually put some weight on the bar

Jerk
up to an embarassing weight for some embarrassing reps

Plate
Tricep Extensions
xmillions

Am not doing any non-essential movement tomorrow.

move bitch get out the way

This Evening

Snatch

Usual Positional Guff with Bar and 40kg

40kg 2 x 2
50kg 2 x 2
55kg 2 x 1
60kg 4 x 1
65kg 4 x 1
Failed one at 65, went down to 60 failed again, then got it.

Basically gave the last 65 a load of welly and had to catch it standing, and that fucked me up. Was grand anyway, light and handy

The lads were in so did cleans while i had a helpful set of eyes there

40kg x a few
60kg x a few
70kg 6 x 1
80kg 2 x 1

Hitting all my positions which is all i care about for the moment.

Front Squat
40kg x 5
80kg x 3
100kg x 3
110kg x 3
120kg x 3
130kg 3 x 1
failed 4th, im still getting used to this squatting frequency, it's a killer

Chins
BW
5 x 5 handy

Standing DB Shoulder press
10kg 'bells x 12
18kg 'bells x 12
20kg 'bells x 10
24kg 'bells
x10
x8
x6

Single Arm Fat Grip DB Cand P
30kg x 3 each side
35kg x 3 each side
40kg x 1 couldnt bring myself to press it with the left
45kg x 1
50kg 3 x 1
x 2
x 3

Place was Jammers, it's amazing how much space throwing a big ass dumbell overhead will create.

I might push the reps on these next week, i reckon i'm good for 5+ with the 50

DB curls
some

Facepulls
2 sets

That that don't kill me.

Cleans

All that positional guff

The bar for most

40kg for the pause below the knee

60kg for the double pause off the floor.

I'm not gonna lie, dead hand cleans with 60kg are not easy.

Floor
60kg 2 x 1
70kg 4 x 1
80kg x 1
85kg x 1
90kg x 1
100kg x 1 (should have been the last of the singles, the 10kg jump was a bit thick)
110kg 2 x 0 no attempt to get under the bar, tbh i think i should just accept that somewhere between 90 and 100 is my technical max, after that i start all the bad habits again.

Pulls
60kg 2 x 3
100kg x 3
140kg x 2
180kg x 1
210kg x 1
230kg x .......0 wtf? That's depressing, should have been last "warm up"

Deficit Pulls
off bumper
140kg x 2
180kg x 2
200kg x 1
210kg x 1
220kg x 1
230kg x ......... 0

I was seriously lighted headed after each pull, don't really know why, to the point where i couldn't move incase i fell down.

Fuck it anyway.

Inch by Inch

Did all that fanny acting with the bar

40kg from the floor for the last 3 x 3

Full Snatch
40kg x some
50kg x some
60kg 4 x 1
65kg 2 x 2
70kg x 1
72.5kg x 1
75kg x 1
77.5kg x 1
80kg x 1 felt class.

Front Squats
40kg x 5
80kg x 3
100kg x 2
110kg x 1
120kg x 1
140kg x forget about it, was hoping for 2 or a sneaky 3 but i literally could not make myself squat

Switched to High Bar (beltless etc)
40kg x 5
80kg x 5
110kg x 3
120kg x 3
140kg x 3
160kg x 1
170kg x 1

I better fucking adapt to this squatting frequency soon or i'll kill someone!

Goblets
30kg 40kg 50kg all x 5

Single Arm DB Press w/ Fat Gripz
22.5kg x 5
30kg x 3
40kg x 1
45kg x 1
50kg x 1
53kg x 1
55kg x 0 x 0

Biceptuals
3 sets

Trisexuals
3 sets

Get with the Program

Session 1

Snatch
High Hang Pause 3 x 3

Below Knee Pause, Below Hip Bause 3 x 3

Below Knee no pause at hip 3 x 3

Floor Pause Below Knee Pause at Hip 3 x 3

Full Snatch 8 Singles

Front Squat + Whatever

Session 2

Clean
High Hang 3 x 3

Below Knee Pause Below Hip Pause 3 x 3

Below knee no pause at Hip 3 x 3

Floor Below knee pause pause at hip 3 x 2

Full Clean 8 Singles

Deadlift + Whatever

Session 3

Snatch Repeat Day 1

Front Squat

Session 4

Clean and Jerk
Pause at hip 3 x 3 +1

Floor Pause at Knee 3 x 3 +1

Full C and J
8 Singles

Back Squat

Session 5

Snatch repeat day 1

PushPress

Session 6

Jerk 8 Singles

Front Squat

Session 7

Snatch Day 3

Front Squat

Session 8

C and J repeat Day 4

Press

O.o

I have to do 4 singles with the same weight and can go up then if it's on.

I'll have a think about what way i'll go with the squats.

Tekneeeek

This Am

High Hang
Mid Thigh
Below the Knee

All with the bar for many sets

Same with 40kg

From Floor with 60kg 6 x 2?

The difference between a moderately well executed clean and what i've been doing for years is ridiculous

I'm a real boy

The Hon. Rev. Murph is kindly going to put some structure to my "programming" tomorrow.

It's looking like font squats x3/per week, Back squat once.

Comp Lifts three days, and a general strength day for my biceptuals.

I'm kinda of getting the hang of this form over function thing. Was proud of myself for staying at 90 on the powerjerks today, and that's 2 days in a row i've stayed at 60 on the snatches.

Tomorrow, we clean.

nom nom nom test

AM

Snatch
40kg 3 x 2
50kg 2 x 1
60kg 10 x 1

Front Squat
40kg x 5
70kg x 3
90kg x 2
110kg x 1
130kg x 1
142.5kg x 0 this whole squatting 6 times a week is having an effect!
142.5kg x 1 token PR.
145kg x not today.

Back Exts
3 sets

Had an exam type thing. was loltastic

PM
Powerjerk
40kg 3 x 5
60kg x 5
70kg 3 x 3
80kg x 3
90kg x 3
100kg x no attempt at getting under it, was racked oddly

70kg x 3
80kg x 3
90kg 15 x 1

Abzzzzz
3 sets

Gunceptuals
3 sets

Technique work blows.

I'm like a baby lamb

Except weaker and stupider.

On the plus side i imagine i taste better

This Am
Cleans
~15 singles at low weight.

Squats
up to 180 highbar beltless etc.

PM
SNatch
~12 reps at slightly less weight than the cleans.

Pendlays
100kg 3 x 5

I may update this retrospectively (oh how i hope that's a word.)

I think i've squatted everyday for a like a week.

I'm getting a program of some sorts, well a training template we'll call it, seeing as how i'm not actually a television.

I suspect its going to be something along the lines of Ssnatch/CandJ for 10 singles three times a week...... and Squat more.

FML

Did some snatches yesterday..

were embarrassing. well more so than usual.

Also did the most hardcore supperset ever, Facepulls and Biceptuals... Elite here i come.

Tonight

157.5 5 x 7

cant walk, hate high reps so much

usual bench crap.

Shoulder-falling-off-itis

Two trailer park girls go 'round the outside

Smolovs Back....

took 210 as my max because i don't really want to die.

Day 1
147.5kg 4 x 9

Rough ass back pump, to the point where i had to bench feet up!

You can't stop me motherfucker coz i'm on a bloat.

Detraining

I've lifted twice since Sunday

Both sessions were pretty dire.

Got some decent row volume in friday andd benched the crap out of it yesterday.

Nothing even remotely related to ME.

Should be back making some attempt at proper training next week, once i get my head back into it the rest will follow.

Im thinking of trying out Chad Wesley Smiths programming template, but it's a fairly long term commitment to make to a program. I'll see.

My ART

...... no i didn't draw anything.

Pre ART




















What you know bout hookin' bananas fool?

Loooooooooooooads of Powersnatches. Including a very reasonable 80, caught standing :/

Also, managed to hit quite a few full snatches in the first wave.

Second wave...not so much


Oh how i wish i could snatch properly.

Post WO, i got my fish on.


I heart EpicMealTime.

I'm a God Mother F*cker.

Comp Yesterday

602.5kg @ 104kg Junior.

Went

Squat
200/210/220

Bench
125x LOL/130/140 Smoked

Deadlift
230/242.5/250x :(

I wanted 250 baaaad, wasn't there on the day, it'll come.

If you smell what the Wok is cooking...

Bloat Bloat Bloat Bloat Bloat Bloat Bloat Bloat

Weighed in @104.1kg... Ger Mac scares me.

Bitch, Fo' Serious?

Rather unpleasant lowerback DOMs today :/

I guess massively high volume snatching 3 days from a PL comp isn't the smartest.

I went to the greasiest dump i could find today for a Pre-dinner meal.

Me: "can i have a taco chips please"
Fat Lady:"No loooove we've no taco"
(what the actual fuck is taco?)
Me:"Can i have a garlic and cheese chip so please"
Fat Lady: "d'ya want salt an vinegar on your chips loooove"

I Hit her with my *bitch are you actually for real face*

That'll learn her.

I mean honestly Salt and Vinegar on Garlic Sauce and Cheese.

Do i look like my second name's waaaaaaaaaaa?

Fuck you i won't do what you tell me

Deloading can bite me.

Power Snatch to Snatch Balance
basically worked up from the bar to 70oddkg in 5 and 2.5kg jumps

Power snatch
Worked up to 80ish
went back to 60 and worked up to 70odd

Somebody who actually knows what they're doing arrived and i failed loads of random weights trying to take his cues on board.

Morning Glory

High Undercaffeinated

Bench
Some x a few

Pendlays
80kg x 5
90kg x 5
100kg x 5
110kg 4 x 5 Haaaaaaaaaaaaandy.

I imagine rowing with deadlift bar is on a par with riding sandpaper.

Shift her Sideways

Soo, about Last Night Ya




My favourite part was when one side of body did exactly the opposite of what it should have been doing.

That's a 60kg Sotts press of sorts.... I'm clearly class :/

Did ~17quadrillion Powersnatches

Some Continental Axl Stuff

and Some Hang Cleans

I'm the best deloader ever.

I actually trained twice friday

Completely forgot.

It was forgettable too.

Push Jerks
3 hours before the pulls, Seriously my documents for change of nationality are in the post.
worked up to 5 fails at 125 all of which were very very painful.

How ghey is that?

Channeling Dimas

Snatch Balances
Drop Snatches
PowerSnatches worked up to 77.5kg for a good few singles.

First time i've ever "got" how to snatch kind of properly.

Some Benches

Rotator Guff.

Ctrl + Alt + Function

Last Night

Deads
Worked up to 210x 1 misload should abeen 200.

High Pulls
80kg
x a million.

One Handed Awesomeness



Some Dude: "what's the point of single arm deads?"
Me: "it's a great assistance exercise for my genetics"

Skwot?

Just saw three contestants on Britains Fattest Waster doing what amounts to correcting a slight pelvic tilt and calling in a squat.

Went to my local sadist to get my shoulder looked at.

I definitely have a shoulder.

245 from Friday... Slow but solid, solid is good.

I'm thinking 230/250/???? profit

The last shall be first and the first shall be GAA players

I appear to have updated this arseways.

Anyway

here's my shoulder after squatting

I know what you're thinking.

"greatest genticiswolism EVER"

Awesome width aside i clearly have some issue with compensating for my tiny penis.

No wait.

um... shoulder ya, you can see by the marking on the left and the height difference between each side that bar placement is off etc. blah fuckity blah i should really do more direct arm work

Last Night I Nearly Died

Remember Duke Special, kinda like an unfunny Tim Minchin.

Weekend was good to me.

Friday saw a 245kg pull
Saturday saw a 93% triple. 195kg x 3 Squat, followed by an amazing amount of GMs

Last Night Saw VI

My shoulder is very unwell, as i keep telling anyone within ear shot.

I decided what with being 2 weeks from comp that i should work up to my squat opener to see if i could handle the pain that results, just enough to bench a token 130ish

Worked up to 200, which felt awful.

Rolled around on th e ground for a while, did 4 wram up reps and hit 130 handy on the bench.

By handy i obviously mean while lying in the fetal position weeping into my tiny crotch.

Did 27million facepulls and fucked off home for chicken.

Actually funny story.

I was standing beside the cable machine inbetween sets of Facepulls, doing a bit of leaning.

Reasonably okay thing to do, however i found myself at one point holding one of those mini EZ attachments and wondering if i could get away with clocking the gaa head doing bicep preacher curls on one of the only benches in the place.

Wait thats not funny, that's worrying. I blame my training partner (ooooooh im a laaaydee) he's not right in the face at all i think it's contagious.

Harro

Apparently it's so long since i got the jump that i now have a blog.

At least it'll save anyone unfortunate enough to befriend me on facebook from having to read my drivelings.

My shoulder is fucked.

However in the spirit of getting massive, not de-loading, and having no descernable programming template i decide to train anyway.

Axl Get Overhead
worked up to 85kg double OH
constant pain, switched to continental, lasted 2 more reps as far as 100kg and called it, which is probably the smartest thing i've done in a while.

Wandered about looking for something to do that wasn't excruciating painful.

Pendlay Rows
worked up to 90kg for 20 sets of 5 reps

I started getting worried around the 13th set, i was sure i was going to explode with swole and smack sombody with some of the resultant hypertrophy.

Token Rotgaytor Cuff Work