Blairw Summer Weight Loss / Fitness Journal

blairw said:
Thanks for the input

I may well take some time with a lighter weight on an open training session and try some stance balance work :)
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Believe me - I was overhead squatting for ages before starting to snatch balance... and it was then I realised my ability to get under the bar was directly linked to how reliably and consistently I could snatch balance.

OH squatting is great but ultimately - beyond a certain threshold - pointless, because the hard part is the eccentric phase... which is not relevant to any lift at all. Aside from the overhead squat.
 
Fair Point - I do like the way it works my core, I find it a humbling movement in comparison to regular squatting. Plus it's cool, how often do you want into a normal gym and see someone with the weight above their head squatting!
 
blairw said:
Fair Point - I do like the way it works my core, I find it a humbling movement in comparison to regular squatting. Plus it's cool, how often do you want into a normal gym and see someone with the weight above their head squatting!
Click to expand...

It's a useful diagnostic tool and at lighter weights useful for novice Olympic lifters to get used to a very odd position.

But it is cool... until you realise power snatching is cooler. :D
 
Wednesday Training
Busy Busy Day (which I am now feeling!)

I knew today's WOD was cardio only so decided to pop into the gym at work for the following

Sets
Bench Press, 10 reps | 20 kg
Bench Press, 10 reps | 30 kg
Bench Press, 5 reps | 40 kg
Bench Press, 5 reps | 50 kg
Bench Press, 5 reps | 60 kg
Bench Press, 5 reps | 72.5 kg
Bench Press, 5 reps | 72.5 kg
Bench Press, 5 reps | 72.5 kg
Bench Press, 5 reps | 72.5 kg
Bench Press, 5 reps | 72.5 kg

Another 2.5KG increase on the bench, was a little bit sticky towards the end but hopefully I will get 75 OK next week.

Sets
Push Press, 5 reps | 20 kg
Push Press, 5 reps | 30 kg
Push Press, 5 reps | 40 kg
Push Press, 5 reps | 50 kg
Push Press, 5 reps | 60 kg
Push Press, 4 reps | 70 kg
Push Press, 4 reps | 70 kg

Some heavier push press in... shoulders were tired and I could feel myself starting to go for a jerk instead so decided to call it for a day.

I got a last minute call to fill in at football.. so 8 a side (big big park) for an hour left me quite tired as it is a lot of running!

Then straight from there (after lots of water) to the box for tonights WOD

"Fight Gone Bad" Style of Wod tonight

5 Minutes at each station
Cycle
Row
40 Single Skips / 20 AB Mat Sit Ups
"Cindy" - 10 Ring Rows, 10 Press Ups, 15 Air Squts

All followed by a 2KM run...

I was pretty much done in by the time I got there so was working at around 60 - 70% effort.

Wednesday Diet

2068Kcals - In hindsight with all the days activity I should have bumped this up a few hundred
 
ronski said:
No pull ups for Cindy? I grind them out in singles :(
Click to expand...
Neither the time of the energy

Thursday Training

Following on from the other day's discussion

Sets
Snatch Balance, 5 reps | 20 kg
Snatch Balance, 5 reps | 30 kg
Snatch Balance, 5 reps | 30 kg

Sets
Snatch, 5 reps | 30 kg
Snatch, 5 reps | 35 kg
Snatch, 3 reps | 40 kg
Snatch, 3 reps | 45 kg
Snatch, 1 rep | 50 kg
Snatch, 1 rep | 50 kg
Snatch, 1 rep | 55 kg
Snatch, 1 rep | 60 kg

Then on to a game of five a side again - not half doing a lot of running around after a ball these days!

Thursday Diet

2071Kcals today!
 
Friday Training

20 Squat Cleans - 20KG

30:00 AMRAP: (Modified Hero WOD "Gaz")
90 Skippings
8 Squat Cleans, 60 kg
11 Push-up (hand release)

Took it nice and slow and got to 6 Rounds and half way through the 7th rounds cleans - enjoyed getting my form on clean's on point

Friday Diet

2157 Kcals
 
Sunday Training
Five A Side

Sunday Diet
2222Kcals

Monday Training


Buy In:
15 Pull Ups

15 - 12 - 10 - 7 - 5

Back Squats - 70KG
Press Up D/Bell Rows - 12.5KG

Buy Out:
15 Pull Ups

Decided to actually do the pull ups as singles today - full lockout, no jumping!

Then Football tonight - decent game

Monday Diet

4 Year olds birthday party - CAKE!
2149Kcals

Will do the weekly post tomorrow when I have access to my spreadsheet
 
Weekly Update
Body

20/04/2015 - 229.4
27/04/2015 - 227.4
05/05/2015 - 225.1
11/05/2015 - 223.6
18/05/2015 - No Weigh In
25/05/2015 - No Weigh In
01/06/2015 - 219.9
08/06/2015 - 221.2
15/06/2015 - 216.6
22/06/2015 - 213.6 (3 Lbs Lost)

Good solid week - trained well and ate pretty well too - slightly higher kcals than the week before but not by any huge difference.


Diet

Average for Week
Kcal - 2144
Protein - 145 (35%)
Carbs - 198 (47%)
Fat - 74 (18%)
 
Tuesday Training

Work gym today - was let down by my training partner as he had to go to an off site job so I didn't have a spotter :(

Sets
Bench Press, 10 reps | 20 kg
Bench Press, 10 reps | 30 kg
Bench Press, 5 reps | 40 kg
Bench Press, 3 reps | 50 kg
Bench Press, 3 reps | 60 kg
Bench Press, 5 reps | 75 kg
Bench Press, 5 reps | 75 kg
Bench Press, 5 reps | 70 kg
Bench Press, 5 reps | 70 kg
Bench Press, 5 reps | 70 kg

My second set at 75KG was getting sticky so didn't want to continue without a spotter in place - will revisit next week (thought I have heard todays wod contains bench :( )

After being annoyed at the bench and having no spotter i decided to do some bro reps instead

Sets
Barbell Curl, 5 reps | 30 kg
Barbell Curl, 5 reps | 30 kg
Barbell Curl, 5 reps | 30 kg
Barbell Curl, 5 reps | 30 kg

Sets
Tricep Pull Down (Rope), 5 reps | 23 kg
Tricep Pull Down (Rope), 5 reps | 23 kg
Tricep Pull Down (Rope), 5 reps | 23 kg
Tricep Pull Down (Rope), 5 reps | 23 kg
Tricep Pull Down (Rope), 5 reps | 23 kg

Tuesday Diet

2046Kcals
 
Wednesday Training

Sets
Strict Press, 5 reps | 20 kg
Strict Press, 5 reps | 30 kg
Strict Press, 5 reps | 40 kg
Strict Press, 5 reps | 40 kg
Strict Press, 5 reps | 50 kg
Strict Press, 5 reps | 50 kg
Strict Press, 5 reps | 50 kg
Strict Press, 5 reps | 50 kg
Strict Press, 5 reps | 50 kg

Sets
Split Jerk, 3 reps | 50 kg
Split Jerk, 3 reps | 50 kg
Split Jerk, 3 reps | 60 kg
Split Jerk, 3 reps | 60 kg
Split Jerk, 3 reps | 70 kg
Split Jerk, 2 reps | 80 kg
Split Jerk, 1 rep | 90 kg
Split Jerk, 1 rep | 90 kg
Split Jerk, 1 rep | 90 kg

Here - have a video! https://instagram.com/p/4UWk5GHaVJ/?taken-by=blairloch

This was my third of the 90KG's - fairly happy with it, elbows should be much higher in the front rack position, and I drove forward a fair bit during the lift

Wednesday Diet

2047Kcals
 
I wouldn't worry too much about where your elbows are, provided you're getting suitable transfer from the drive'n'dive bit.

Provided your core is stable and tight, it's down to however you feel comfortable.

Nice work, irrespective. There's something awesome but scary about having that kind of weight above your head... :cool:
 
That was actually the third lift - and if you can hear in the video I am talking about pushing it - the first two lifts I wasn't getting under the bar properly and was having to push to a fully extended position

Aiming to get over 100 in the coming months which will be awesome
 
I would suggest you have a much bigger problem which is where your shoulders are when the bar stops overhead. As you can see you roll your shoulders back to stabilise the bar. You might be ok at 90kg, but this will damage youas the weights increase.

I don't know if this is a mobility or pattern issue because you're using a big weight... either way, forgot your elbows and fix your shoulders. :)
 
Thursday Training
Very tough game of five a side tonight - an hour and a half against some fit players!

Thursday Diet

2359 - Felt like I needed some more Kcal to get me through football and had some protein afterwards for recovery

Going to have a semi cheat day today to try and refuel myself for the next few weeks
 
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