"The dead arose and appeared to many"
That's probably a missquote but it's 5am and i don't care.
Have spent the past two weeks trying to learn how to snatch again. It is progressing slowly.
Have been doing lots of work around 85% mostly because i don't seem to be able to make anything heavier.
Yesterday i 'suceeded' with 102kg which is the most i've snatched since i hit 110kg 2 weeks ago, 100kg has been a serious voodoo weight and the snatch in general has been trying my patience, 100kg is a weight that i would normally take for granted, hell, i've powersnatched it.
Tuesday
Snatch
many singles at 90/95/98 and a jump to 102, the funny thing is that everything is easy, i'm just out of the groove.
I suspect dumping an enormous amount of squat volume on myself is the culprit. (derp)
Snatch Pulls
105kg 3 x 3
Clean to different heights with pause the riding it down
90kg 5 x 3
Front Squats
3 x 3
Lat Pulls
many
Last Night
Snatch
took it very handy
Clean and Jerk
up to 120kg
racked and failed to stand with 125kg 3 times.
Same clean exercise as yesterday
90kg 3 x 3
Pull Ups
3 x 5
Abz
Am backing of squats completely for a few weeks and will hopefully be sharper for dublin open and not embarass myself completely.
Wednesday, February 15, 2012
Thursday, April 28, 2011
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.
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.
Monday, April 25, 2011
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
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
Sunday, April 24, 2011
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.)
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.)
Saturday, April 23, 2011
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.
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.
Thursday, April 21, 2011
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 :/
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?
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?
Wednesday, April 20, 2011
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.
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.
Wednesday, April 13, 2011
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
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
Monday, April 11, 2011
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.
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.
Saturday, April 9, 2011
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
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
Friday, April 8, 2011
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. :)
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. :)
Thursday, April 7, 2011
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.
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.
Tuesday, April 5, 2011
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.
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.
Monday, April 4, 2011
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
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
Sunday, April 3, 2011
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.
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.
Saturday, April 2, 2011
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
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
Thursday, March 31, 2011
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.
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
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
Wednesday, March 30, 2011
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.
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.
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