I pick things up and put them down :)

Quick summary of tonight:

Squats were off, not sure why! Worked up to 170 triples
Deads were fine, worked up to 230
Bench was good, worked up to a PB of 130x2
Grace kicked my ass......
 
Thursday

Not feeling recovered, sleep and work are taking their toll but that was expected.

Beltless Paused Squats
5x60
5x80
5x100
5x120
3x140
3x150 - PB
3x160 - PB
5x140 - PB :D

These felt good :)

Wide grip pullups - 10 second rest max.
1,2,3,4,3,2,1

Bench
Did some paused stuff, nothing major. Triceps were destroyed by grace and bench PBs on tuesday!

Neutral grip pullups - 10s rest
1,2,3,4,3,2,1

Lat pulldowns - 10s rest
72.5kg
1,2,3,4,5,4,3,2,1

Low Row - 10s rest
82.5kg
1,2,3,4,5,4,3,2,1

Leg Extension
10x152.5

Rollon Saturday :)
 
Squatting in oly shoes.........strange but doable.

Worked up to 220 and failed it... :p

Shoulder inhibited bench too much to do anything of worth so did some snatch...

Several snatch PBs :) nothing major but at 60kgs I'm well happy :)

I'll do more soon no doubt ^^
 
It's a different feeling but interesting, my next comp is in November so I've got time to play around :D

Nice paused squat, starting to enjoy them myself :)
 
Sundays session

Snatch
Worked up to a PB of 65 but technique was lacking so backed off the weight and worked on some more technique at 40. A lot of overhead squatting at get used to the catch position.


Clean
Did some power clean but was bullying the weight, switched to hang power clean, felt good. Need to work on full cleans next week.


CURLSZZ
So many curls with huge (8kg) dumbells, the make my bicep feel better :)
 
Tonights efforts

Squats
Paused and beltless up to 160x3

Paused and belted up to 200x1 (need to increase pause length, I'll get someone to count it next time) felt good :)


Beltless deads
Up to 220kgs.......210 was awesome but I ****ed up the 220 and I've tweaked my back......eejit!

Dumbell Bench
8x32
8x34
8x38
8x50

Paused CGBP
8x50
6x70
3x100
1x110

Did a lot of chins and some handstand pushups for fun :p working on that control XD

Did lots to try relax my back and stretch it out....


Lots of food and sleep, see how it feels in the morning :)
 
Back is mending up well, just been doing lots of chin/pullups, nothing major to report.

Working 55-65 hours this week so fits well with going light in the gym to recover :)
 
Tuesday

Bench
10x70
10x80
10x90
9x100 (should have been 10 but I'm in idiot :p)
6x110
3x120
1x130

Chins, different grips, weighted and un weighted x 200
 
Thursdays work

Paused bench, chain dips and chain chins. Lots of those :)

Back is feeling much more like itself so I'm going to try some squatting on Saturday :)
 
Tomorrow marks 8 weeks to my comp, things haven't been going well with injury and illness so I need a good solid 8 weeks to make my targets.

Back to the drawing board for a training program, I might run a sheiko or I might run my own thing but either way I need my ass in gear.

Rough schedule (asides from working 11-12hour days at the minute)
Monday: Grappling
Tuesday: PL
Wednesday: Grappling (or more likely rest)
Thursday: PL
Friday: Rest
Saturday: PL
Sunday: OL
 
Getting myself back into it.

Saturday

Squatting for the first time since injured.

5x60
5x80
5x100
5x120
3x5x140

No problems, just keeping it light :)

Paused bench

5x50
5x60
5x80
5x90
3x100
3x110
2x120
5x3x110

Pause CGBP
10x80

After this a lot of chins/pullups and some messing around on the machines for fun :)
 
MOTHER OF GOD THE DOMS!

Sundays oly session :)

Snatch
Weight ranges 40-70kgs
Snatch, Power snatch (the 70kgs was a PB), Overhead Squat.

These are definitely improving :) felt really good to actually catch a snatch in a deep position.

Cleans
Weight ranges 60-90kgs
Power clean and 2 full cleans, felt good again :)
Took 4 attempts to get the 90 as a full clean, power cleaning it was fine but I couldn't convince myself to drop down to catch it :p

Jerk (I press more than I jerk so something is wrong XD)

Worked up to a MASSIVE 80kg :p felt good and I kinda get what I'm supposed to do, will looking forward to bringing this up to a decent level :)
 
Ok I get you, so on the reps I'm actually catching the weight I'm sort of cutting my pull short in order to make the catch because if I'd pulled it properly it'd be a power catch.

I'll keep that in mind for the next session :) cheers!
 
It makes sense, I've done the powerclean - front squat and the power snatch - overhead. I'll work in more of those and make an attempt at a true clean on Sundays session!

Cheers for the advice, appreciate it!
 
You must log in or register to reply here.
Back
Top Bottom