Vanity is not a sin...

BIKE TIME 5 mins...
BACK SQUATS (5s) 40-70-100-120-120-120 Last set was a bit ropey...

Something in my left hamstring is very unhappy. Something in my left anterior delt is very unhappy, too... so all posterior chain and upper body work is pretty much out at the moment.

:(
 
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First day back after Easter child lurgie...

GOOD MORNINGS (5s) 70-80-80-80 Do I even motor pattern for this? :eek:
DUMBELL BENCH (8s) ss/w PENDLAYS (5s) 25(80)-30(110)-30(100)-30(100) Dumbells as was trying to get as much stretch into my front delt as possible without the leverage from a barbell. Pendlays... just because.
SUPINATED CHINS (8s) ss/w CANDLESTICKS (5s) BW... Tomorrow's ab DOMS are going to suck. Big ones.

All the leg work tomorrow! :)
 
Delvis said:
Ooooof. Candlesticks. No thanks jeff
Click to expand...

And you wonder why your back hurts... ;) :D

Today was always going to suck, but even more so because I stayed up too late and then had a sick child to deal with at 4am this morning. :)

OVERHEAD SQUAT (5s) BAR-40
SNATCH BALANCE (5s) BAR-40-50
HANG POWER SNATCH (5s) 50-60-60
HANG SNATCH (3s) 60-60-60-60
SNATCH PULLS (3s) 120-120-120

Traps were aching before this session, and now they hurt even more. :D

This afternoon's squatting is going to be comedy gold. :eek: :o

Edit: AFTERNOON SESSION

This was not comedy gold...

BACK SQUATS (5s) 60-90-110-110-110-110 Thought 110 wasn't too bad, but then realised I had only loaded 90kg... :(
DUMBELL SHOULDER PRESS (8s) ss/w OVERHEAD TRICEP EXT. (12s) 8-10-10-10 Left shoulder is still very unhappy, and the physio has suggested some soft tissue release... Which is going to HURT.

Will be looking at starting Russian Squat Routine next week to match up with my afternoon sessions three times a week next week, so need to get my sleep and eating sorted.
 
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Couldn't train yesterday as my body was not working.

Today, however, it was.

OVERHEAD SQUAT (5s) BAR-40
SNATCH BALANCE (5s) BAR-40-40-50
POWER SNATCH (5s) 50
HANG SNATCH (3s) 60-60-70-70-70-70 70kg felt ohsoheavy...
SNATCH PULL (3s) 110-120-120-120

Much better than Wednesday, although my brain and balls only kicked in once the weights hit 70kg... "wait, what? You mean you want your back straight? On your heels? With your knees stable?"

Brain of questionable parentage. :mad:

Afternoon squatting session should be better today, given that I'm lining myself up for a bout of Russian Squat Routine starting Monday... :eek:

BACK SQUATS (5s) 60-90(3)-115-115-115-115 Ow. So hard. :D
POWER CLEAN -> 5*PP 40-60-60-60-60

Shoulder still hurts. :( But physio next week. :) Which will probably hurt even more... :(
 
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Overslept this morning, so slightly truncated. Felt gooooood, however. :D

OVERHEAD SQUAT (5s) BAR-40
SNATCH BALANCE (5s) BAR-40-50
HANG POWER SNATCH (3s) 50
HANG SNATCH (3s) 50-60
SNATCH (3s) 60-60-70
SNATCH PULLS (3s) 120-120-120

Urgh. Fast and brutal, and my hips were pretty tight for the duration but only two drops on the lot. Now that I'm starting to get over my "return to the gym" DOMS, loads will increase to around 70/80kg for working sets for the snatch, and probably drop to 100kg for panda pulls. :)

First day of RSR today, so will be interesting to see how my body reacts...
 
Videos are a nice idea, but practically don't show very much because of the angles possible in my 'gym'.

What particular thing did you want to see?
 
Everything I guess so I have some clue as to what you are doing :D

Snatch stuff and their different variations could be handy. You need like a really wide lense or something for your camera ;)
 
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Delvis said:
Everything I guess so I have some clue as to what you are doing :D

Snatch stuff and there different variations could be handy. You need like a really wide lense or something for your camera ;)
Click to expand...

Not carrying one just for my phone. :D

Will see what I can do in the gym this afternoon post-squatmaggedon...
 
UPDATE: AFTERNOON SESSION

First session of RSR... after today's snatch pulls, it was a bit :o

BACK SQUAT 6*2 @ 120kg No real drama. Nervous system is a bit fried, but fine.
POWER CLEANS (1s) 60-110 Just because. I then realised I had a shoulder physio appointment, so pressing/jerking this stuff would have been dumb.
CANDLESTICKS 3*5 Ouch. :D

Physio has identified I have spasm'd coracobrachialis and - to my dubious credit - he hasn't seen such an injury in a long time. So I suggested he should be grateful I'm helping with his CPD. :D It also means no overhead/pressing work for at least a week. So back to diesel training, by the look of things... :(

I must say, as spasms go, this one of questionable parentage is VERY painful when it comes to deep tissue release. :eek:
 
So... random day as no real arm involvement at all allowed... :confused:

GOOD MORNINGS (5s) 80-80-90-90-90
DEADLIFTS (5s) 160-160-160 Yeah... not sure why I decided these were clever after the GMs. :D
BIKE HIIT Urgh...

HIIT because my legs needed a stretch out. Deadlifts because I couldn't be bothered with RDLs without straps.

Rowing is out.
Bench is out.
Chins/Pullups are out.
OHP is out.
Cleans are out.
Anything that puts the shoulder in a position requiring stabilising is out.

So. Squats, deads, GMs, RDLs... and that's pretty much it. :o
 
Short workout, compounded by lack of oxygen...

BACK SQUAT (3s) 120-120-120-120-120-120-120.

That's right. 7 sets. Because I forgot to count properly.

Friday should be a breeze. :D
 
Was going for some deadlifts today, but did a set of 5 @ 110kg and got bored.

PAUSED DEADLIFTS (3s) 140-140-140-150-160

Just because, really. Without being able to do proper pulls, I'm looking for something to push my ability to generate power. Pauses were for all of a 2 count or something (more of a 'stop' than a pause), but for my first time I had no idea what I was doing (and wasn't really bothered, too).

Interesting stuff: videos show my back occasionally slacking off during the first pull element which either gets addressed or compensated for later in the pull. Feel free to suggest other stuff, too, but this was interesting for me. :)

150kg


160kg

 
How could I admire my own lifting if I kept my head neutral? ;)

At least I wasn't looking at the camera man for the second video. ;) :D

Longer pause at a higher point is probably on the cards just to make my life miserable...
 
Good to see someone else try these :D

Some notes:

- Needs a much longer pause, the additional training effect there is basically nothing
- You will be needing the pause to be just off the floor. Going higher into more mechanically advantageous positions won't help you
- A little too much torso tilt coming off the floor
 
Thanks (to you both)!

As you both know, I don't really deadlift, so all help is welcome (starting point is massively compromised for a start... :D)...

A longer pause is perfectly doable as none of these weights felt particularly heavy for some reason (3 reps? No other exercises?), and if my shoulder doesn't come up clear tomorrow (another physio session) I will be watching for forward tilt as I suspect it may be a faulty pattern that may be carried across to my Olympic lifts...
 
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