Countdown to competition...

I have managed to powerclean 60kg into my chin, drop a 70kg OH squat onto my head and dropped a 100kg jerk onto my thigh... the last was the only one that actually hurt for more that five minutes - the bruising lasted for around a month! :(

This is why Olympic lifting requires so much more concentration. .. shame I don't learn. :o :D
 
Exhausted this morning. .. also, seemingly absent of any strength at all...

BACK SQUAT SINGLES 110-120-130 Last one felt like a 1RM so wasn't going to go nuts with the next lot.
BACK SQUATS (8s) 105-105-105 ooof. That was harder than it should have been!
PENDLAY ROWS (8s) 60-90-90
LAT RAISES ss/w BB OH EXT (12s) 3 sets.

Not great this morning, so will probably start increasing intake again (slowly) as this is getting silly. Full bulk mode is still on for end of the month, so now is as good a time as any.

Take home from my cut? BF% was higher than expected at the start, but that is what comes from not really worrying about calorific volume for three years. Also, nobody is goimg to see me without a shirt for the next few months, so who cares? :)
 
blairw said:
Just a quick check, but does (8s) mean sets of 8? E.g. for your back squats it would be 3 sets of 8 @ 105?

Cheers - good log
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Yes - I got lazy and decided to try and annoy a forum member called Syla5 for the lolz.

So if the ( ) indicate the number of reps, unless otherwise stated. I'm having a play with an 8-6-3 routine for the moment to see how this works, so you'll see this change to (6s) before long...

Thanks for reading, and hope you find it amusing/interesting/whatever. :)
 
Thought as much!

I took up the dreaded Crossfit (Gasp!) a few months back up here in Scotland. The gym I go to is brilliant and is really focused on form, improving mobility and increasing strength. The Olympic lifting is the main part that interests me and I have been spending a lot of time on form development on my Snatch, C+J and OH Squat under tuition from one of the coaches.

Will keep reading your log with interest as once I have completed my marathon in April I will likely be moving to a more strength / olympic focused programme supplemented by a couple of metcons a week.
 
blairw said:
Thought as much!

I took up the dreaded Crossfit (Gasp!) a few months back up here in Scotland. The gym I go to is brilliant and is really focused on form, improving mobility and increasing strength. The Olympic lifting is the main part that interests me and I have been spending a lot of time on form development on my Snatch, C+J and OH Squat under tuition from one of the coaches.

Will keep reading your log with interest as once I have completed my marathon in April I will likely be moving to a more strength / olympic focused programme supplemented by a couple of metcons a week.
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UK Crossfit is generally a lot more sensible (from what I've seen) than US Crossfit, normally through the use if British Weightlifting coaching qualifications/accreditation.

Besides... when lifting fatigued, who's to say what will happen? ;) :D

What are you ruining your gains with marathon running for, anyway?
 
That's my experience of it also! Our Gym is running a full day session/seminar (if I can get the time arranged I will be going) with Michaela Breeze in November which should be great.

Just completed the Great Scottish Half Marathon, and got the Paris in April... Then that will be it for long distance running, may start looking at fast 5k's / 10k's in the future. GF and I are doing the runs for a couple of charities up here in Scotland looking after children with cancer (a close friend of ours little boy is very ill at the moment and is being supported brilliantly by said charities - we are doing our little bit to help)
 
Well hopefully I can come out the other end weighing significantly less (around about 100KG at the moment) with lifts around the same as they are at the moment / slightly higher (noob gains).

Anyway - I will let you get on with your log, enjoy the training
 
blairw said:
Well hopefully I can come out the other end weighing significantly less (around about 100KG at the moment) with lifts around the same as they are at the moment / slightly higher (noob gains).

Anyway - I will let you get on with your log, enjoy the training
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Enjoy! :)

tom_e said:
So much snatch hnnnng.
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Might have to take a vid at some point...
 
Damn, I love food. :)

SNATCH BALANCE (5s) BAR-40
POWER SNATCH (5s) BAR-40
SNATCH-> 2*LOW HANG SNATCH 50-72.5-72.5-72.5-72.5 Nice. One bail.
SNATCH HIGH PULL (5s) 100-100-100
KLOKOV PRESS (8s) 45-45

Well... that felt much better. :D I will be intrigued to see how I get on in a couple of weeks. :cool:

Probably exactly the same... :rolleyes: :p

EDIT : Video of one of the snatch sets...

 
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BACK SQUAT SINGLES 120-135 135lg was slow, but felt good. :)
BACK SQUATS (8s) 107.5-107.5-107.5 Started off good; finished without too much of a grind. Still hard work, though. :o
CLEAN GRIP SLDL (8s) 120-120-120 Hamstring pump is weird.
SAVICKAS PRESS (5-5-5) 40-40-40

No time for srs arm work today. :( Still, nice to be moving forward - even if it is slow. :)
 
Started off today doing some arms and shoulders... As I was going to use the gym tomorrow...

21s ss/w BB OH EXTENSIONS (10s) All of them...
LAT RAISES (12s) Pump.

Then I decided to do some snatch in the evening...

SNATCH SINGLES 70-80(f)-80-90(f)-90(f)-95(f) Gah. Got under almost all of the weights - position was great on all, but my shoulders just said no, probably because if the workout earlier...
SNATCH -> 2* HANG SNATCH 75-75-75-75-75 First set wasn't great, but the rest were fine.
SNATCH PULL (5-4-4-3-3) 100-110-110-120-120 Urgh. Gross. :D

A bit derp-worthy, but nice to know 90kg isn't nearly as scary as it was. :)

1RM testing...


Workout...

 
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How can I make squat day even harder than it needs to be?

BACK SQUAT (6s) 115-115-115 First set was hard... next two were easy. :)
FRONT SQUAT 60*10 Trying to find something for those quadzzzz.
DEFICIT SPLIT SQUATS (10s) BAR-30-30 Oh-ho... now THAT hurt! :)
LAT RAISES (12s) Beeleeyons.

Quads feel ravaged like a proper leg day, and hamstrings are still singing. That was horrid, in an awesome way! :D

Bring on the poorly fitting trousers... :cool:
 
Quads still in pieces from Tuesday, so a bit slower than I would have liked... also one of my calluses detached and became the top of a blister, meaning a 2*1cm patch of new skin underneath... :(

HANG POWER SNATCH (5s) BAR-40-50-60
SNATCH -> 2*HANG SNATCH 75-75-75-75 A bit slow and hips weren't really wanting to move...
SNATCH PULL (5s 100... Calluses was clicking around. DNF.

Weight was good, speed was bad.
 
suqats... whilst my poor ec fem was still dying ungracefully. :D

BACK SQUAT (6s) 117.5-117.5-117.5-117.5 Last rep or two of the last two sets were grinders, but not horribly so. Yes, I could probably do 8, but that's not the point.
DEFICIT SPLIT SQUATS (10s) BAR-30-30 Not really too different to DBSS, although the activation is a bit less intense... however, the agony from these is still almost as mind-blowing.

Thought about doing some extra stuff (RFLs, pressing), but decided I needed to get to work, instead. :)
 
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