Vanity is not a sin...

Day after office Christmas Party training was ever going to be awesome...

POWER CLEAN -> JERK *3 80-90-90 Swapped the second 90kg jerk out for a pushpress on the last set. Like a dumbass. But just about made it. Like a boss.

Then decided compound stuff was a bit too much for today...

PREACHER DUMBELL CURLZ ss/w LAT RAISE (12s) 12(10)-12(10-12(10)-12(10) Get that tendon and stabiliser muscle strength going...
SUPINATED CLOSEGRIP PULLDOWN ss/w SINGLE ARM PUSHDOWN (12s) 4 sets of whatever.

That pump. That inflation. That complete lack of leg work. :cool:
 
Technique session with the head coach, today... Basically lots of snatch work.

He's unhappy with the "bottomed out" position of my catch, as he noticed I rock forward at the bottom, so has given me an interesting cue that seems to work... "pull the knees up and out as you descend."

Seems to work, as my posterior chain started working the same way it does when squatting. Clearly my practicing a jump under the bar mean I lost this rather important technical point somewhere. The rest he's pretty happy with.

So Christmas is going to be...

- Overhead squatting (fast);
- Snatch balance;
- Light hang snatch work;
- Lots of squatting and pulls for that there hypertrophiez in the relevant muscles. 8-10 rep range is going to suuuuuuuuuuuuck.



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This is what happens when I have a programme review...

Monday - Snatch Day
Overhead Squat (4*5, 4, 4, 3)
Snatch Balance (4*3)
Hang Snatch (3*3)
Snatch (4*3)

Tuesday - Quad Dominant
Front Squat - Control in and out of depth (5*12, 10 , 10, 8, 8)
Single Leg Squat from Box (Knee control!!) (4*6)
Split Squat (4*10)

Wednesday - Clean
Hip Hang Clean/Squat receive (4*5, 4, 3, 3)
Hang Clean (4*3)
Clean (4*3)
Push Press (4*5, 4, 4, 3)

Thursday - Deadlift Day
Deadlift (5*5, 4, 4, 3, 3)
SSLDL (5*5)
Reverse Lunge (5*5)

Friday - Beach
Wide Pull Ups/ss/Military Press (5*5, 4, 3, 8, 10)
Bent Over Rows/ss/Bench Press (5*5, 4, 3, 8, 10)
Guns & Lateral Raises (20*14)


My coach thinks this is the best way to gain weight and lift. We shall see!

105s? Here I come! :o :D
 
Active rest session. With traps. ;)

OVERHEAD SQUAT
40*5
50*5
60*4
70*3
80*1
90*1 Just because. Video is as yet unprocessed (iPad is not a content creation device...


SNATCH BALANCE (5s) 40-50

SNATCH PULLS (5s) 70-90-80-80-90 From floor, then 4 from hang.

Real work starts tomorrow.

Edit: video fixed.
 
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this-is-beautiful.gif


Pls rotate.

Strong pause :cool:
 
OVERHEAD SQUAT (5s) 40-50-60(3)
SNATCH BALANCE (3s) BW-40-40-40
HANG SNATCH 40-50-60-60
FRONT SQUAT (8s) 60-70

Oh, wow. Front squats at high reps suck big bananas.
 
BennyC said:
Did you miss a off a 1? you mentioned high reps :p
Click to expand...

Considering my conditioning, even 8 is bad for me!

OVERHEAD SQUAT (5-5-33) 40-50-60-60 Playing with knee position and speed. Movement is getting a lot more fluent and knees are going in the correct place more consistently...
SNATCH BALANCE (5-3-3) 40-50-60 60kg snatch balance was fine once I got my head around what I was trying to do... Not that the movement was any different, but mpI just don't like the idea of 60kg being above my head in this position with this descent. :D
HANG SNATCH (power snatch -> 3*hangs) 60-60-60-60 First set was gash with my old pattern battling with the new one. Second set was also gash. Third set worked like a dream: deep sit was stable as a rock. Fourth set was also nice. Shame it was only 60kg and I had to truncate the second pull to limit the bar height.
FRONT SQUAT (8s) 80-80-80 Shoulders were fried. Legs went metabolic sore... Seems my limiting factor in this (admittedly after a bucketload of overhead work) is shoulder capacity. :rolleyes: And I still can't push past 8 reps on this... Yes, I could drop the weight, but... :o
SNATCH GRIP RDLs (8s) 70-110-110

Getting back into jerks is going to be interesting... :cool:
 
Probably the only person awake at 6:45am today...

OVERHEAD SQUAT (5-5-3-3) 50-50-60-60 Wrists hurt at 60kg. :(
SNATCH BALANCE (3s) 50-50-60
HANG SNATCH (3s) 60-60-60-65 65kg was a bit wobbly, but this is getting better all the time. :)
FRONT SQUAT (10s) 80-80-80 Hnnnnnnnnnnnnnng Urgh. Shoulders are no longer functioning.
 
Ewwww... posterior chain day.

SNATCH BALANCE (5s) BAR-40-50 Mmmm. Could do better.
DEADLIFT (5-4-4-3-3) 140-150-150-160-170 Not convinced technique is anywhere near optimal (first pull -> RDL... or that's what it feels like), but there we go. Nice and fast, however, making me think I should probably do a PB attempt at some point once I've adjusted to this slo-mo lift.
RDLs (5s) 140-120-120-120-120 First set informed my my back wasn't going to tolerate repeated loaded after the deadlifts, so lowered the weight. :D
REVERSE LUNGES (8s) BAR-40-50-60-60 Yeesh. I don't like these.

First day of new routine and posterior chain is pretty sore... back is a bit rough after the RDLs, but I know why that is. :D
 
Arms... which was good, as my posterior chain was completely fried. :)

WIDE GRIP CHINS ss/w OHP (5-4-3-8-10-DS) BW(40)-6(50)-12(50)-6(50)-6(50)-[BW(40)*12] Delts were smoked. That wasn't fun.
SARs ss/w BENCH (5-5-4-3-8-10) 40(70)-40(80)-40(85)-40(90)-40(80-40(80) That was surprising. 90kg wasn't too bad, and 10*80kg was quite happy-making. :)
CURLZ * LAT RAISES * OVERHEAD CABLE EXT (10s) 10(10)-10(10)-12(12)-12(12) Pump was sick. Had to lean against something to straighten my arms... MVC for overhead extensions is naaaaaaaaasty! :D
 
Ropey. Too much residual stiffness (despite some swimming and other walking over the weekend) and not enough brain, this morning...

OVERHEAD SQUATS (5s) 40-40-50(3)-50(3) Wrist was really hurting so had to wrap up for these. :o
SNATCH BALANCE (5s) BAR-40-40-50 Not good: knees all over the place because my adductors wouldn't let them move, then tight glutes and hamstrings wouldn't let my hips go, either.
HANG SNATCH (3s) 40-40-50-50 For some reason, these were really hard! :D Bar felt heavy (with 50kg on it? Seriously?), movement wasn't snappy... just urgh.

Back squatting this afternoon. Might even have to neck a coffee beforehand. :)

Afternoon session...

SNATCH BALANCE (5s) BAR-40-50-50 Much, much, much, much, much, much, much, much, much, much, much, much better.
BACK SQUAT (3s) 70-100-120-130-130 I miss heavy squats. Weirdly, even though I felt weak, 130kg was fine... :confused: Perhaps this leg hypertrophyz is kicking in (TM BennyC).
SNATCH PULL (FROM FLOOR -> 3*BELOW KNEE) 70-100-90-90 Misloaded the bar for 100kg like a mute donkey. 90kg was nice. Very nice.
 
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