Vanity Log: how much in a year?
- Thread starter mrthingyx
- Start date
DAY 2
First pull deadlift 5x3
120-150-160-160-160
Also did a regular deadlift at 160kg because the physio was asking me which was harder. I came to the conclusion that they're just different...
SLDL 4x3 (all strapped)
110-150-160 (2+150)-150
150kg is the limit here - need to work on speed now.
Glute ham raise 4x3
Getting better with these: managing a controlled descent to 45 degrees, and then a pull back up for the same.
Single leg squat 3x5 (weight is for each dumbell)
16-18-20
20kg in each hand was hard. I needed to strap up for these.
Finding the limits of my strength with this new routine, so it will give me a basis to build up more speed and (as a result) power through the respective movements...
Looking forward to clean day tomorrow. Oh, yeah.
First pull deadlift 5x3
120-150-160-160-160
Also did a regular deadlift at 160kg because the physio was asking me which was harder. I came to the conclusion that they're just different...
SLDL 4x3 (all strapped)
110-150-160 (2+150)-150
150kg is the limit here - need to work on speed now.
Glute ham raise 4x3
Getting better with these: managing a controlled descent to 45 degrees, and then a pull back up for the same.
Single leg squat 3x5 (weight is for each dumbell)
16-18-20
20kg in each hand was hard. I needed to strap up for these.
Finding the limits of my strength with this new routine, so it will give me a basis to build up more speed and (as a result) power through the respective movements...
Looking forward to clean day tomorrow. Oh, yeah.
DAY 3
Power clean from hip 4x3
80 (2f)-80-90-90
Dropped the overall volume to try and groove the hip drive and shrug without having to squat and catch. First F was just dumb and complacent at 80kg.
Clean pulls 3x3
110-120-130
Getting faster with these, although my hamstrings and glutes are still trucked from yesterday's workout not 24hrs before.
Hang clean 3x2
85-95-105 (SCORE! PB!)
Last set was fun: I wasn't sure what was going to happen, particularly as the first two sets were concentrating on getting under the bar and keeping a good shape. Second 106 was caught in a bad rack position, too, so I was very lucky to get away with it. Still, looks like the current training regime is working the way it was intended...
Apologies for the potato camera, but forgot the other one.
Clean 5x2
75-85-95 (1f)-95-105 (1f)
Probably silly to jump from 95 to 105, but it sort of worked. I was knackered by this point and the 105f was because I couldn't get out the hole. These were more of a hang clean from below the knee-ish because of the jerk block height (was too excited about cracking 105kg again... dumbass).
Front squat 5-4-3-3
70-100-105-105
Was exhausted by this point, but with much shouting, the sets were ground out.
Well, mixed bag today: the cleans worked very nicely, but I need to concentrate on getting my bum under the bar for the catch and back straighter in the squat. However, cracking 105kg was awesome.
I'm now completely spent, with traps, scaps, glutes, hamstrings and quads on fire.
Power clean from hip 4x3
80 (2f)-80-90-90
Dropped the overall volume to try and groove the hip drive and shrug without having to squat and catch. First F was just dumb and complacent at 80kg.
Clean pulls 3x3
110-120-130
Getting faster with these, although my hamstrings and glutes are still trucked from yesterday's workout not 24hrs before.
Hang clean 3x2
85-95-105 (SCORE! PB!)
Last set was fun: I wasn't sure what was going to happen, particularly as the first two sets were concentrating on getting under the bar and keeping a good shape. Second 106 was caught in a bad rack position, too, so I was very lucky to get away with it. Still, looks like the current training regime is working the way it was intended...
Apologies for the potato camera, but forgot the other one.
Clean 5x2
75-85-95 (1f)-95-105 (1f)
Probably silly to jump from 95 to 105, but it sort of worked. I was knackered by this point and the 105f was because I couldn't get out the hole. These were more of a hang clean from below the knee-ish because of the jerk block height (was too excited about cracking 105kg again... dumbass).
Front squat 5-4-3-3
70-100-105-105
Was exhausted by this point, but with much shouting, the sets were ground out.
Well, mixed bag today: the cleans worked very nicely, but I need to concentrate on getting my bum under the bar for the catch and back straighter in the squat. However, cracking 105kg was awesome.
I'm now completely spent, with traps, scaps, glutes, hamstrings and quads on fire.
Man of Honour
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Nice! I love you work outs!
Though correct me if I'm wrong, when you're doing your cleaning, the bar starts to travel significantly downwards which means you're having to work harder to get the bar up. I've always been told it's about keeping the bar moving upwards - with a potential short pause from transition from the floor to front squat position - but that down to getting under the bar and pushing it up. Or are you just practising the front squatting?
Eitherway I love your cleans!
Though correct me if I'm wrong, when you're doing your cleaning, the bar starts to travel significantly downwards which means you're having to work harder to get the bar up. I've always been told it's about keeping the bar moving upwards - with a potential short pause from transition from the floor to front squat position - but that down to getting under the bar and pushing it up. Or are you just practising the front squatting?
Eitherway I love your cleans!
Thanks - it was hard work this morning... 
The travel down is actually deliberate to force me into getting a better shape for the 'bounce' at the bottom of the squat. If you look carefully, you can see my lower back rounding badly as I fail to control it at the 'bounce point.
It's the difference between a power clean (from hip) that means the catch should be as tall high as possible, and a hip/hang clean which involves the squat. Or so I've been told to do it, anyway.
Could I powerclean 105? Possibly, but I'd have to crack it right at the start of the workout (second exercise or whatever). I was bushed by the video...
Damn I love clean day.
The travel down is actually deliberate to force me into getting a better shape for the 'bounce' at the bottom of the squat. If you look carefully, you can see my lower back rounding badly as I fail to control it at the 'bounce point.
It's the difference between a power clean (from hip) that means the catch should be as tall high as possible, and a hip/hang clean which involves the squat. Or so I've been told to do it, anyway.
Could I powerclean 105? Possibly, but I'd have to crack it right at the start of the workout (second exercise or whatever). I was bushed by the video...
Damn I love clean day.
DAY 4
Overhead squat 4x3
60-70(f1f)-60-70-75
Couldn't get 70kg stable over my head as I got carried away with the 60kg pace. Nice to crack 75kg, however.
Push press from back 4x3
75-85(1f1)-90-90(2f)
At the limit, now - my drive and overhead strength is really struggling at 90kg.
Push jerk 5x2
80-80-85-90-90(ff)
Changing my technique slightly to get a better partial squat under the bar and it helps me get low and stable fast enough. It's not perfect, but it helps me get confidence with the load overhead.
Barbell military press 5-4-3-3
50-55-57.5-57.5
Back to previous loading - nothing particularly interesting here.
Single arm military press 3x5
22.5-25-25
Evidence that I'm no Skillmister. Really good fun keeping core stability whilst standing, however.
Again, progress on some fronts and not much movement in others. I still don't like the push jerk, and refining my overhead squat form is taking time away from load, but it will all (!) pay off in the end.
No videos because some chick was using the cross trainer next tothe rack, and nobody wants to see me do a DjDom56 without the glutes to match.
Overhead squat 4x3
60-70(f1f)-60-70-75
Couldn't get 70kg stable over my head as I got carried away with the 60kg pace. Nice to crack 75kg, however.
Push press from back 4x3
75-85(1f1)-90-90(2f)
At the limit, now - my drive and overhead strength is really struggling at 90kg.
Push jerk 5x2
80-80-85-90-90(ff)
Changing my technique slightly to get a better partial squat under the bar and it helps me get low and stable fast enough. It's not perfect, but it helps me get confidence with the load overhead.
Barbell military press 5-4-3-3
50-55-57.5-57.5
Back to previous loading - nothing particularly interesting here.
Single arm military press 3x5
22.5-25-25
Evidence that I'm no Skillmister.
Really good fun keeping core stability whilst standing, however.Again, progress on some fronts and not much movement in others. I still don't like the push jerk, and refining my overhead squat form is taking time away from load, but it will all (!) pay off in the end.
No videos because some chick was using the cross trainer next tothe rack, and nobody wants to see me do a DjDom56 without the glutes to match.
DAV 5... not particularly interesting, and I always feel dirty when I don't work my legs...
Pull-ups 5x5
BW-5-5-5-5
Supersetted with:
Lat pull-downs 4x5
Setting 16 (whatever that means)
Lats were burning by the end of this...
Bench press 5x5
85-80-80-80-80
Supersetted with:
Floor press 4x5
80-80-80-80
Really struggled with these. It seems I lose a lot of strength through just a single week off.
Close grip lat pull-downs 5x5
Setting 16...
Supersetted with:
Barbell row5x5
90-90-90-90-90
Nice to be back iwth the barbell. I love these so much. Form was strict for both exercises and my lats were on fire.
Finished the set and my vest felt like it was straining at the seems because of DAT PUMP.
Chow time.
Pull-ups 5x5
BW-5-5-5-5
Supersetted with:
Lat pull-downs 4x5
Setting 16 (whatever that means)
Lats were burning by the end of this...
Bench press 5x5
85-80-80-80-80
Supersetted with:
Floor press 4x5
80-80-80-80
Really struggled with these. It seems I lose a lot of strength through just a single week off.
Close grip lat pull-downs 5x5
Setting 16...
Supersetted with:
Barbell row5x5
90-90-90-90-90
Nice to be back iwth the barbell. I love these so much. Form was strict for both exercises and my lats were on fire.
Finished the set and my vest felt like it was straining at the seems because of DAT PUMP.
Chow time.
Yes, they're pretty ugly and potentially demoralising as the loads plummet. 
I figured the whole "open/closed chain" thing was a bit strange at first. However it does seem to work either different parts of the muscles involved or in a different ways... Just enough to completely burn them whilst keeping them working.
And the pump from them was unreal: with inflated lats, shoulders and chest I felt huuuuuuuuge! 
I figured the whole "open/closed chain" thing was a bit strange at first. However it does seem to work either different parts of the muscles involved or in a different ways... Just enough to completely burn them whilst keeping them working.
And the pump from them was unreal: with inflated lats, shoulders and chest I felt huuuuuuuuge!
Ewwww... snatch day. After scraping down and painting a ceiling on Saturday (dumb-di-dumb-dumb). And my pecs/lats were still ruined from Beach Weight Friday and its supersets.
DAY 1
Snatch balance 4x3
BAR-40-40-40
Felt slow, but useful to help me groove the movement.
Snatch pulls 3x3
110-110-110
Maximum powah! for these and finally got my glutes to wake up.
Hang snatch 5x2
50-60(ff)-60-70-75(ff)
Urgh. This felt like it was going to be a pants session. 60kg went overhead without issue, but for some reason I just couldn't hold it. Re-set went fine, but still felt stupid.
Snatch 4x3
70-75 (BOOM! 3RM PB)-75(1ff)-75(1ff)
Yes - happy to get 75kg overhead, but I was flagging badly by the end of the exercise. Weight was going up without issue, but I was just in the land of bad technique+fatigue.
Overhead squat 5-4-3-3
60 (3)-70-70-75(2f)-80(fff)
Repped out 60kg for like a boss, racked up and started the rest clock. Only then to realise I'd missed two reps. DERP! So from here on in, it was a hiding to nowhere: shoulders were already zapped, and lats were not helping. 80kg went overhead without any problem, but couldn't get out the hole on the first rep (bar came forward), so junked the rest of them.
All in all, a mixed bag, again. I've got plenty of power to shift the bar, but my technique isn't good enough to catch and hold. A shame, but there we go.
This week is deload/tech week, so I'm going light and going to be moving as precisely and as fast as I can. With a bit of luck, this will line me up for some worthwhile training next week.
No videos, as my potato camera ran out of battery.
DAY 1
Snatch balance 4x3
BAR-40-40-40
Felt slow, but useful to help me groove the movement.
Snatch pulls 3x3
110-110-110
Maximum powah! for these and finally got my glutes to wake up.
Hang snatch 5x2
50-60(ff)-60-70-75(ff)
Urgh. This felt like it was going to be a pants session. 60kg went overhead without issue, but for some reason I just couldn't hold it. Re-set went fine, but still felt stupid.
Snatch 4x3
70-75 (BOOM! 3RM PB)-75(1ff)-75(1ff)
Yes - happy to get 75kg overhead, but I was flagging badly by the end of the exercise. Weight was going up without issue, but I was just in the land of bad technique+fatigue.
Overhead squat 5-4-3-3
60 (3)-70-70-75(2f)-80(fff)
Repped out 60kg for like a boss, racked up and started the rest clock. Only then to realise I'd missed two reps. DERP! So from here on in, it was a hiding to nowhere: shoulders were already zapped, and lats were not helping. 80kg went overhead without any problem, but couldn't get out the hole on the first rep (bar came forward), so junked the rest of them.
All in all, a mixed bag, again. I've got plenty of power to shift the bar, but my technique isn't good enough to catch and hold. A shame, but there we go.
This week is deload/tech week, so I'm going light and going to be moving as precisely and as fast as I can. With a bit of luck, this will line me up for some worthwhile training next week.
No videos, as my potato camera ran out of battery.
Quasi de-load for the rest of this week: 8hrs/week since 31st December without any real recovery was taking its toll yesterday.
Coupled with a shoulder niggle (no, mrthingyx, barbell shoulder dislocations aren't the only thing you should be doing...), now is a perfect time, having hit PBs for clean, snatch and overhead squat this past week.
So only SLDLs and first pull deadlifts today.
I was going for speed and explosive power in both movement - nothing particularly exciting...
FIRST PULL DEADLIFT 4x3
110-140-140-140
Managed to get some residual upward travel on the bar at both weights with mainly hamstrings, so I was pretty happy.
SLDL 4x3
140-140-140-140
Upward travel here would indicate back pulling, so mercifully none of that! However, I did get some very rapid glute work done. If I could just get my front squat up, I reckon I could have 110/120kg quite easily in a clean...
That was it - I did some very gentle glute ham work (easing tension into my posterior chain and letting them take the strain from vertical through 30o of motion, because my shoulder didn't feel too happy with catching my fall, but that was it.
TL;DR
Short session, went for speed. Not much happened.
OAKG was a bit of a nothing today - load wasn't enough to really challenge me, and I wasn't in there for long enough to require a real recovery - but we'll see how it works out through the next few weeks.
EDIT: won't be updating this week because my shoulder 'niggle' is something that feels like it would benefit from a week off rather than even a deload. A bit miffed that I'm going to set myself back, but I'd rather not do something even sillier than the above this week and aggravate it further. I can only guess this happened as a result of triumphant (but bad) dumping of the bar when completing 75kg snatches, leading to shoulder jarring; either that or bad positioning with the heavy overhead squatting whilst badly fatigue. Regardless, my stupidity = week off. There you go.
Coupled with a shoulder niggle (no, mrthingyx, barbell shoulder dislocations aren't the only thing you should be doing...), now is a perfect time, having hit PBs for clean, snatch and overhead squat this past week.
So only SLDLs and first pull deadlifts today.
I was going for speed and explosive power in both movement - nothing particularly exciting...
FIRST PULL DEADLIFT 4x3
110-140-140-140
Managed to get some residual upward travel on the bar at both weights with mainly hamstrings, so I was pretty happy.
SLDL 4x3
140-140-140-140
Upward travel here would indicate back pulling, so mercifully none of that! However, I did get some very rapid glute work done. If I could just get my front squat up, I reckon I could have 110/120kg quite easily in a clean...
That was it - I did some very gentle glute ham work (easing tension into my posterior chain and letting them take the strain from vertical through 30o of motion, because my shoulder didn't feel too happy with catching my fall, but that was it.
TL;DR
Short session, went for speed. Not much happened.
OAKG was a bit of a nothing today - load wasn't enough to really challenge me, and I wasn't in there for long enough to require a real recovery - but we'll see how it works out through the next few weeks.
EDIT: won't be updating this week because my shoulder 'niggle' is something that feels like it would benefit from a week off rather than even a deload. A bit miffed that I'm going to set myself back, but I'd rather not do something even sillier than the above this week and aggravate it further. I can only guess this happened as a result of triumphant (but bad) dumping of the bar when completing 75kg snatches, leading to shoulder jarring; either that or bad positioning with the heavy overhead squatting whilst badly fatigue. Regardless, my stupidity = week off. There you go.
Last edited:
Urgh. Rehab session this week. After a week off due to a gammy shoulder, this one was never going to be pretty. And it wasn't.
DAY 1
Snatch balance 4x3
BAR-30-30-30
Slow and rusty. Amazing how much 'damage' a week off can do...
Snatch pulls 3x3
110-110-110
Lifting from the floor this time (rather than a hang-pull, as such) and a complete lack of glutes meant these felt really difficult.
Hang snatch 5x2
40-50-50-60-60
Glutes finally waking up: the bar was going up without too many issues, but my overhead squat lacked... pretty much everything. Bum tuck, too much lean, etc. Yuk.
Snatch 4x3
60-50-50-50
Decided to cut the weight to sort my squat out as it was getting silly. By the end set, I was managing something resembling "not atrocious" form.
Overhead squat 5-4-3-3
40-50-60-60
Slowly getting there. 40kg felt tough, but slowly warmed up to the point where 60kg was not too bad.
Overall, not atrocious for a rehab session given the nature of the lifts involved and the shoulder injury. Had a chat with the physio who suggested it was some bundles in the anterior deltoid that were spasming, so a week of rollering and balls in my shoulder (together with thumbs) have meant it eased off a lot.
The routine today was rusty as anything but at least most of the strength was eventually there. Goodness knows what a run-down of 'Grace' is going to do to me later this week...
DAY 1
Snatch balance 4x3
BAR-30-30-30
Slow and rusty. Amazing how much 'damage' a week off can do...
Snatch pulls 3x3
110-110-110
Lifting from the floor this time (rather than a hang-pull, as such) and a complete lack of glutes meant these felt really difficult.
Hang snatch 5x2
40-50-50-60-60
Glutes finally waking up: the bar was going up without too many issues, but my overhead squat lacked... pretty much everything. Bum tuck, too much lean, etc. Yuk.
Snatch 4x3
60-50-50-50
Decided to cut the weight to sort my squat out as it was getting silly. By the end set, I was managing something resembling "not atrocious" form.
Overhead squat 5-4-3-3
40-50-60-60
Slowly getting there. 40kg felt tough, but slowly warmed up to the point where 60kg was not too bad.
Overall, not atrocious for a rehab session given the nature of the lifts involved and the shoulder injury. Had a chat with the physio who suggested it was some bundles in the anterior deltoid that were spasming, so a week of rollering and balls in my shoulder (together with thumbs) have meant it eased off a lot.
The routine today was rusty as anything but at least most of the strength was eventually there. Goodness knows what a run-down of 'Grace' is going to do to me later this week...