Vanity is not a sin...

DarkShadow said:
That's helluva serious session!

What are your typical breaks like in between those exercises?
Click to expand...

Between 90 seconds and three minutes, depending (the cleans and push jerks were only quasi warmups, so probably between 30-60 seconds; RDLs bang on the two minute alarm, etc.). For the PP, it might have been more as I did NOT enjoy them. :D
 
Ooooooh... Let's see how my wrists are holding up...

HANG POWER SNATCH (3s) BAR-60-60 Why does this hurt my bicep? :confused:
FRONT SQUAT (3s) 60-90-102.5(5)-102.5(5)-102.5(3)-110 planned on fives but got too slippery with a vest on due to sweat. So decided to go big or go home. Or as big as I go, anyway... Oddly, 100kg felt easier than 102.5kg. :confused:
BACK SQUAT 110*5 Core was vaped, and legs more than a little wobbly! :D
PENDLAYS (5s) ss/w CURLS (8s) 80(10)-80(12)-90(12)-90(12) finally found a nice groove for these. Bro eps were medicinal after the pain during snatches. ;)
RDLs ss/w STANDING SINGLE ARM DB PRESS (5s) 120(22.5)-120(27.5)-120(27.5)-160(single full dead Shoulder presses were murder but RDLs felt great. Last dead wasn't completely flat backed, but went up very easily.

Quads are hurting already. Shoulders are pretty sore. Back is ready to go again. :eek:
 
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Quick and dirty session to keep on with the supercompensation gains...

FRONT SQUAT (3s) 60-90-110-110-110-110(1f) Tired!
PUSH JERKS (2s) ss/w WG CHINS (5s) 90(10)-90-(10)-95(10) Boom! Bring the noise! :D
 
Random work-based session...

POWER SNATCH (2s) 60-70-70
POWER CLEAN -> 2x PUSHPRESS 80-80-85
DEADLIFT (3s) 110-140-140-140-140 Probably should have gone for 150kg, but doing these without chalk is just nasty...
DUMBELL BENCH (6s) ss/w NG CHINS (5s) 30(16)-35(16)-35(16)-35(16)

Not an awesome session, but it sufficed. :o
 
Oops... deadlifts fatigued my back a bit much for back squats this morning!

POWER SNATCH (2s) 40-60-70 Resident coach had a look: first pull needs more work. Unsurprising given the time off and lack of serious practice. But still irritating. :)
POWERCLEAN -> 2xPUSH JERK 80-80-85 Not hard, but a bit wary of going heavier as I have nowhere to drop or bail the bar... other than the treadmill immediately behind me... which might not be such a bad thing. :D
BACK SQUATS (3s) 60-90-100-110 Nope!
DEFICIT BSS (5s) 10-18-25-30-35 Ok - 35kg in each hand was pretty heavy. Decided these were the way to go as my back was fatigued. Now my hamstrings and quads will be destroyed. Clever stuff! :)

Time seemed to fly by, probably because I was gassing with the coach. Oh, well... the leg pump from the DBSS was just immense, however. :cool:

EDIT: Just realised why time flew by - forgot my attempt at back squats. :lame:
 
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All manner of DOMS below my waist today... What was I thinking? :rolleyes:

PUSHPRESS (3s) 70-80-80-85 CNS told me to go forth and multiply. :D
STRICT PRESS (5s) 40(10)-50-55-55 Nice to do these again - shoulders burning!
PENDLAYS (5s) 70-90-95-95 Lat pump is weird...
PUSHDOWNS (8s) ss/w LAT RAISES (10s) ?(12)-?(12)-?(12) Yes. :cool:

Yes, I know I've done either power jerks or pushpress every day this week. But they're awesome and not too fatiguing on the contractile apparatus. :D
 
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