Vanity is not a sin...

Oh, wow...

FRONT SQUAT (12-10-10-8) 80-85-85-90 Ow. Back squat triples yesterday afternoon was not clever.
PISTOL SQUATS (5-5-8-8) BW-BW-4-6 Dumbells in each hand; Realised I should have done 4*6 so had to make up the punishment. And then realised I missed an extra set of 8s on front squats... :(
DEFICIT BULGARIAN SPLIT SQUATS (5*10) BW-6-8-10-10-10 Extra set because I forgot the front squat finale. Oh. My. Goodness.

Legs about to explode. Pump was explicit. :cool:
 
Quads were riven with DOMS last night and this morning... teach me to do weighted pistols. Honestly... :rolleyes:

HIP CLEAN (5s) 40-40 Decided this was a gash exercise, so moved on.
HANG CLEAN (5-4-4-3) 70-80-80-90 Holy lack of conditioning... full catch cleans for reps is just horrid. Especially after yesterday... :( Need to concentrate on knees during the catch as they weren't as stable as I'd like.
FULL CLEAN (3s) 90-90-90-90 Uuuuuuuuurgh. Completely rounded out on two random reps as I was exhausted (knees in armpits... :o), and had to recover as I couldn't bail. Yuck.
PUSH PRESS (5-4-4-3) 70-80-80-85 Pretty rusty. A couple of reps had some re-bend, but nothing significant... feeling all kinds of juice flowing through my back, shoulders and arms. :cool:

Deadlifts tomorrow. Might try for a big single, given that I have no more legs (officially) for the rest of the week. :D

But then, I might also bail. :eek: :rolleyes:
 
Amusing lesson in why I'm not a powerlifter, today! :D

DEADLIFT 1RM TEST 70-110-140-160-180(BOOM! PB!)-200(f) 200kg came of the floor, but the technique problems you will see below prevented it from doing more than that. :D IT was interesting, however, as the pull from the floor made my hammies and glutes go ZING! so I know the right muscles are at least involved...
DEADLIFT (5-4-4-3-3) 160-160-160-160-160 Getting pretty slow by the end...
SNATCH-GRIP RDL (5s) 100-120-120-120-120 Feeling the fatigue, particularly in my back.
REVERSE LUNGES (8s) 50-50-50 The burrrrrrrrrn. :eek:

180kg 1RM...


As you can see, I am lifting in Olympic shoes (which is dumb for a start), and I set up as I would for a clean. Neither of which are ideal, and lead to me lifting from the mid-foot instead of the heels. This meant for the 200kg lift, I couldn't get it moving once it was off the floor because the weight was too far forward (I think). And I wasn't actually strong enough. :D

I could have changed out of the high heels for the lifts, but I couldn't be bothered. :rolleyes: :D
 
duvet77 said:
well done on the PB, Didnt look that difficult.
i wont comment on form though... I'm in no position to.
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Neither am I, really - prior to this training programme (i.e. last week and this week), I hadn't deadlifted on a scheduled basis since... December 2012. :o

Delvis said:
That was EASY, do 200kg! AGAIN!

OOH! Meet PB!? ;) :D

Also, dafaq was that look sideways?
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Hehe... thanks, both.

To be fair, if I had concentrated (and lifted without heels), 200kg may have worked.

And that sideways look is something I've noticed I do with most of my floor lifts: some of my cleans from last year actually have me lifting looking over my shoulder (:confused:).

I think it arose from the last check on my grip during a snatch, but my brain now associates it with the motor pattern and therefore it happens regardless. I don't even know I'm doing it (which is dumb, but....
 
Looked very comfortable. Son, I am impress.

Hard to tell if there as any hip rise as you were still building tension in your hammies/glutes (dat Monkee knee bounce time) just before you began the first pull. I i.e. still finishing setting up by raising your hips in to your start position. Not sure if this will have made your 200KG hard as you say, assuming you did the same thing, as it'll place the load slightly further forward I think. I will await Icecold's review.

Either way a very clean & impressive PB!
 
Cheers, guys.

The more I watch this back on Coaches' Eye (now free on Android at least - you should all get it!) the more this is clear that I am *******ising the first pull of a clean.

I think if I took my shoes off and actually thought about what I was trying to achieve, it would work better... But I am not overly worried: my back doesn't hurt and my hamstrings/glutes feel violated. :D

If I can get the analysis extracted from Coaches' Eye, I will upload it here in all its gory glory.
 
No joy with Coach's Eye so far...

Coach turned up for arms and chest this morning, so it was slightly different than 'programmed'...

BENCH ss/w NARROW GRIP CHINS (10s) 80(BW)-85(BW)-85*8(BW)-70*12 I loathe benching. :D
OHP (10s) ss/w CABLE 21s 45-45-45(FATGRIPZ applied to the cable machine)-40 FATGRIPZ just make everything so hard. Including my arms. :cool:
BORs (10s) ss/w PUSHDOWN 21s (yes, this was a thing) ss/w LAT RAISES (10s) 70-80-60*20-80 Resorted to silliness with the BORs. Pump was epic, however.

Arms, chest, back and shoulders are sore! :)
 
Snatch day...

OVERHEAD SQUAT (5s) BAR-40-40-50 These are really starting to hurt my wrists again. :(
SNATCH BALANCE (5s) 40-40-50-50 So many reps because so many wobbles. Last set was finally good, so I moved onto actual snatch work.
POWER SNATCH (3s) 50-60 That power.
HANG SNATCH (5s) 50-60-60-70 Popped 70kg up with a full catch to bring some weight back in. Was fine - no drops. :) In fact, the only drop was a single 60kg rep. :confused:
SNATCH FAST PULLS (5s) 90-95 Trap pump. Ho-yeah. :D

Need to keep practicing my knee movement. Might also wind up training later in the day as I'm not sure I am awake enough for this kind of stuff, at 7am after a weekend off... :)
 
Quad day... :'(

FRONT SQUAT (12-10-10-8-8) 82.5-87.5-87.5-92.5-92.5 Breathing hard with a small paused in the last two sets. Was ready to vomit...
PISTOL SQUATS (4*8) 6-6-6-6 Dumbells in each hand. These were haaaaaaaaaaaaard.
DBSS (4*10) 8-8-10-12 Just wanted to die. Forgot I was using 8s , so had to make up the volume deficit. Just horrible.

But absolutely awesome. Strais on the way back to the office were pretty horrid, though... :cool:
 
mrthingyx said:
Quad day...
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Was ready to vomit...
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duvet77 said:
Leg day void unless actual vomit.
Benny sez. :D
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:(

And *chuckles* for BennyC. :D

Decided to go full arms, today... or about as arms as I get...

I did warm up with some snatch and clean balance work, however. :D

WIDE GRIP PULLUPS ss/w BENCH (5-4-3-8-10) 85-90-95-85-85 Was curious to see what I can actually bench... 95*3 is amusing, as is 85*10. Could probably squeeze out more next time...
DUMBELL ROW ss/w OHP (5-4-3-8-10 40(50)-40(55)-40(55)-40(40)-40(40) Knackered from benching, I guess. :)
BROCEPS ss/w LAT RAISES (4*12) 10(10)-10(10)-10(10)-10(10) Juicy.
 
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