Vanity is not a sin...

SCARECROW CLEAN (5s) BAR-40

Wrist felt tight and uncomfortable, so decided not to push it any further. :(

OHS (5s) 40
POWERSNATCH -> SNATCH BALANCE (3s) 40-60-60
SNATCH (3s) 70-80(2f)-80(f1f)-90(ff) Back was still tired from yesterday's deadlifting, so the bar was coming forward too bar.

Wrist was pretty sore by the end of this, so will decide on how the routine stacks up over the next few days. Nothing push-y tomorrow (or that is heavy, anyway), so the next three days will be time for it to recovery, but we'll see. The big potential disappointment will be not competing in November as a result... :(

Where technique works (i.e. through lack of fatigue), I feel much more consistent with my lifting. However, this wrist thing is in the back of my mind at the moment and so compounds inaccuracies once I get tired which - after deadlifting on a cut - is pretty quick. :D
 
Weekend swole... At work this time, because I had to turn up for a conference call at 07:30... which then didn't happen. :mad:

BACK SQUAT (8s) 110(5)-115-115-115 Nope - training at home is a red herring: I'm just weaksauce. :p
PANDA PULLS (3s) 100-100-100-100-100 No straps, so went for sets instead. Hands = ruined. :D
SUPINATED CHINS ss/w SINGLE ARM DB PRESS (8s) 8/20-8/20-8/20 That's weird. Normally when I deload, the first thing to plummet is pressing strength rather than legs... am I bro? :eek: :(
 
Yeeesh... productive morning, but not from a training perspective. :eek:

OHS (5s) BAR-50-50
POWERSNATCH -> SNATCH BALANCE (3s) 50-60-60 This is utter murder...
SNATCH (3s) 60-70-80-80-80 Very slow under the bar this morning...
SNATCH PULL (5-4-3-3) 90-100-110-110 Strapped.

Limited drive in the second pull and slow drop under the bar, meaning 80kg was closer than I am normally used to.

Aside from another reason (serious stomach problems! :D), thinking about it, the snatch is normally 67-69% of a lifter's back squat which as dropped quite significantly recently, so carry over in the loss is not entirely unexpected. Still annoying, however. :)
 
BACK SQUAT (8s) 120-120-120 Ooooh... that felt goooooood. :cool:
WIDE GRIP CHINS ss/w SINGLE ARM DB PRESS (8s) 8/20-8/20-8/20
DBSS ss/w DB BENCH (8s) BW/22.5-12/32.5-12/32.5 Ooooooh...I will regret this tomorrow... :D
 
OHS (5s) BAR-40-50
POWERSNATCH -> SNATCH BALANCE (3s) 50-50-50
SNATCH (2s) 70-80-90-90 90s were dropped, but I got under them. Suggests that it's coming together. Will drop the weights back to loads at 70-75kg...
SNATCH PULLS (5-4-3) 110-120-130 Last set was probably too heavy for this.

Back is ruined. That was awesome. :D
 
A few hours of broken sleep due to my youngest getting pretty ill... :(

BACK SQUAT (8s) 125-125-125 Wozza2k - I'm coming for your azz... Srshomo.
DBSS (10s) 14-14-14 Holy smokes... :eek: so much quad pump!
NO LEG MUSCLE SNATCH (5s) 40-45-50 45kg is about right, as 50 required a bit of hip draaaaaaaaahve.
RDL FROM FLOOR (8s) 90-90-90 Not going into full hip extension (i.e. stopping before full lockout) is just agony over 8 reps... :o
SUPINATED CHINS ss/w SA DB PRESS (8s) BW/16-8/20-8/20-8/20

Legs were completely totalled by the end of this - almost couldn't sit down between sets as I wouldn't have made it back up. :cool:
 
wozza2k said:
125 for 8 reps :eek:

Actually I've noticed you opt for 8s usually, why 8?
Click to expand...

Currently on a cut, so MOAR volume for that there energy deficit.

I am also playing with a fortnightly 8-6-3 progression (2 weeks of each) to see how that suits me, as RSR is too much for me to run concurrently with my regular Olympic lifting regime. Sad, I know, but there we are.

Also, dropping to 8s allows me to bed in a decent pattern whilst the weight is low, as there are always things that need fixing...
 
Urgh... looking like the third week into a disrupted routine:

- work trip to the US two weeks ago;
- neck spasm last week (moved to a whole right upper back spasm last week);
- what appears to be food poisoning this week.

*sigh*

Coupled with my current wrist problems would make competing in November a long shot at best, particularly with an up-coming change of job.

Anyway, when I finally start training again, I'll start a new log as this one has covered the second year since I started Olympic lifting 'properly' (or in a more focussed manner, I guess).

So what have I managed in the year? I finished off last year with a lot of technical work, and then moved on to a couple of months' worth of hypertrophy in the new year, finally working through to a dose of RSR and a mis-matched summer. Results?

- Deadlift is up to 200kg (from 180kg);
- Bench is up to 110kg (from 100kg);
- Squat is up to 170kg (from 150kg);
- Snatch is up to 90kg from 80kg;
- Clean and jerk is... unchanged at 105kg (I've hang-cleaned 120kg, but...).

So, progress has been made, but not huge amounts. It would seem my body doesn't really mind a severe reverse exponential training scheme (i.e. 70-80% for lots of reps, dropping to very few at the higher intensities), as I seem to respond quite amusingly to mild hypertrophy work... either that, or my body likes being 'bigger'.

During my year, I started out at a "lightest" weight in 2013 of 84.7kg whilst in the depths of carb back-loading depletion (day 9 of the prep phase) and have finished up at around 92.5kg and leaner, as a result of a recent cut. This cut will continue until the end of October to see what else I can easily achieve without getting all silly with my diet and sacrificing my paltry gains.

I now look like this...

1551650_10152702362151774_5288882943247775597_n.jpg

And this...

10616028_10152686430106774_1425950413457012863_n.jpg

So what am I planning this year?

- I'd finally like to compete at a weightlifting competition of some description. Staying injury-free is pretty important, here, and healing my current issue with my wrist will be part of this. Not sure what that will entail, but I will work with my physio to determine what is best.

- Moar masssssssss. Sort of - I just like eating. :) It would be nice to finally break 100kg consistently and be relatively lean with it. This will all kick off from November -> February, I think, because it seems I can get pretty strong on a hypertrophy-style routine.

- Crack a 250kg total in Olympic lifts. This will be hard, but I genuinely think 110kg snatch and 140kg clean'n'jerk could have been possible even this year if I'd organised things properly (and not traveled or hurt myself). So I think this should be a good start for the current year. We shall see.

I'm still trying to find a decent/appropriate coach for my lifting - I appear to have outgrown my current coaches at work because they don't really critique what I do anymore... so the saga continues.

Hope you've enjoyed, and I'll start a new log soon. :)
 
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