Vanity is not a sin...

Working with the core, back and armz today...

PUSH PRESS w/ 5sec negatives (5s) ss/w WG CHINS (8s) 60-70(6)-70(6)-80(6)-70(6) Thanks for the idea, FreeFaller. Destroyed my shoulders. :D
HIGH BAR GOOD MORNINGS w/ 5sec pause (5s) ss/w DUMBELL BENCH (8s) 60(35)-70(35)-70(35)-70(35) Yup. Felt that. :D
RDL (5s) ss/w CG LAT PULLDOWN (8s) 110-110-110-110
LAT RAISE (12s) 12-12-12

That was interesting. I've been doing some extended planks (braced plank position but with the elbows as far forward as they will go, building up to a plank with my hands as far out as they'll go) in the evening for the past two days, but this was fun.

I also managed to jaw myself with one of the 80kg PPs as I wasn't really concentrating (no idea why). :D
 
Urgh... trip to A&E last night (not me), and a brewing case of manflu meant this morning didn't exactly go off with a bang. Re-set my alarm for 45mins later than normal and dosed up on moar coffee than normal and still felt like a zombie...

As such, head was in the wrong place for training, proving the wisdom of Olympic lifting coaches since whenever: the key to Olympic lifting is not strength or technique, but where your head is when mixing the two. In other words, you can feel strong and have awesome technique, but if you don't concentrate, you're not going to shift anything. :o

HANG POWER SNATCH (3s) 50-70-75 Ooooh... so very slow...
FULL SNATCH (3s) 75(2f)-75(2f) One felt perfect, the other five were power snatches...
BACK SQUAT (5s) 70-90-110 Couldn't get my body doing the things it should have been doing, so bailed.

Bleurgh. :o :p
 
Weird day - got into work too late to use a rack (was planning on doing some block snatches), so wound up training later.

As a result...

HANG SNATCH (3s) 40-40-40
SNATCH PULL (3s) 70-110
JERK DRIVE 70-110-120-120

One thing I didn't really account for with the jerk drives is how much they murder the uppder back (delts, rhombs, lats, traps, everything rotator coff and - weirdoy - pecs).

I wouldn't recommend them without jerk blocks, but it is fricking awesome to feel the bar flex under load. :D
 
Blasted jerk drives: they completely ruined me for today... my entire upper back was rinsed going into this morning's' session... :eek: :o

So...

HANG SNATCH (3s) 50-60-70-80 Surprisingly easy...
FULL SNATCH (2s) 80(1f)-80(ff)-75 Really hard... :eek: :rolleyes:
CLEAN'n'JERK (2s) 90-100-105-105(1f) Felt like a boss. But first three sets were powercleans. :rolleyes: :rolleyes: :rolleyes:
FRONT SQUAT (5s) 90-100-105(1f) Dead.

Bailed on the front squats because I was completely exhausted by this point.

Happy to be back at (for me) big snatches, but my technique changed quite dramatically (confidence issue). Will crack this on Monday, and then a week off due to work travel (hotel gyms FTL...).

I'll probably adapt my training slightly as the heavy overloading (pulls and drives) actually seem to help me quite a lot at this point. So will come back to my training and work with them somewhere along the chain...

EDIT: clean weigh-in this morning: 91.3kg :D
 
duvet77 said:
4kg gain in little over a month? nice. :cool:

edit: asssuming you haven't become a fat **** of course!
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I'll take that gain over 7 weeks, actually. ;)

Most of it is stored carbs and retained water, I think, so it's not all glory. However, I think a lot of it has come from building in heavy exercises (pulls, etc.) and the resulting perfusion (carbs+water).
 
duvet77 said:
7 weeks is a little over a month! :p
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It means around 0.6kg/week instead of 0.9kg/week, which is much less of a dreamerbulk.

Honest. :D

As I said, I think the majority of it is down to being better fuelled due to coming off strict CBL, as well as including bigger/heavier lifts in my routine. I'm not convinced much actual hypertrophyz has occurred.
 
Bah - another session where I learn a valuable lesson in how not to approach weightlifting! :)

Too rushed and tired this morning, so went in too heavy and not fast enough, leading to the majority of the session on my toes and unable to move correctly.

= Dumb. Particularly as I keep doing this.

POWER SNATCH (3s) 60-60-70
HANG SNATCH (3s) 70-75-60
CLEAN and JERK (3s) 70-90-95
FRONT SQUAT (5s) 90...

Pfffft. My primary weightlifting coach has now left the region and need to find somebody that I trust to help with this. Will be looking for people to examine my lifts at some point, but if anybody is interested, I'll start posting videos again.

Off to Bangalore until Saturday morning, so will take the chance to reset and recover. :)
 
The morning after the night before training... :o

Last night, it was my reintroduction to real lifting after pretty much a week off due to an overseas work trip. Last night was some...

SNATCH (3s) 40-50-60-70
CLEAN'n'JERK (3s) 70-80-90
FRONT SQUATS (3s) 60-70-90

Playing with a technique re-adjustment for pretty much all lifts as I do when I take some time out: having a lot of time on my hands doing stuff other than lifting gives me time to reflect. Essentially, I've been missing out on pulling under the bar with the shrug during the Olympic stuff, which has meant I have to haul the bar up to a given height and then drop under it... instead of pulling underneath it.

For squats, I've been adjusting my trunk position for more upright goodness, and playing (again) with foot position to enable this and get some more torque/power.

Training this morning...

SNATCH BALANCE (5s) BAR-40
HANG SNATCH (3s) 50-60-70
SNATCH (3s) 70-70
CLEAN'n'JERK (2s) 70-90-90-90

Front squats and pulls will be this afternoon... because I can. :cool:

EDIT: Was going to upload a video, but Coaches' Eye is being rubbish.

Second edit
Oh-ho-ho! Afternoon training session! :eek:

FRONT SQUATS (3s) 60-80-90-100-100-105-105(2f)

I am going to hurt tomorrow! But as bad as it will no doubt feel, leg work twice a day feels awesome./s&m
 
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Ooooh... recovery wasn't where I'd hoped it would be, today, even with a few more hours between training session than expected...

CLEAN PULLS (3s) 70-110 Well, those were slooooooow...
PENDLAY ROWS (5s) 70-90-90-90 Was wondering why 80kg felt so heavy... :rolleyes: :D
LOW BAR BACK SQUAT ss/w WG CHINS (5s) 70-90-110(+12)-110(+12)-110(+12)-110(+12) Couldn't be bothered to do both good mornings and RDLS...
DUMBELL CHEST PRESS ss/w NG PULLDOWNS (5s) 30-35-35-35 Pecs got wrecked. :cool:

Amusing active rest. Still trying to work out something useful to do on these days when not doing Olympic lifts...
 
Deception said:
dem curlz.. oh wait :(
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No tendon strength. :(

Freefaller said:
What's your 1rm of front squats vs back squats?
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1RM front squat (tested) is 120kg...
1RM High bar is probably around 125kg...
1RM Low bar (tested) is 130kg.

I have back squatted 150kg in the past, but it was gash and only to parallel at the most optimistic. As we've previously discussed, my current high bar back squat is much more comfortable as an ATG squat than anything I've done before.
 
Freefaller said:
Impressive front squatting. But not surprising with your olympic style lifting. Are you wanting to improve your back squat?
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Cheers - considering the amount of time I've been at it, not really, but I'll take the compliment. ;) :D

Back squatting is my primary assistance exercise for the snatch, so yes I want to improve it, but only as a derivative of snatching (believe it or not! :eek: ). I'm not chasing a total based on the back squat, so ultimately the end number is just for e-PEN15, rather than anything actually relevant to my goals.

I could put more effort into both squats to push the numbers harder, but Olympic lifting makes me hot. ;) :D
 
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