Vanity Log: how much in a year?

Great find - thanks, ice! :cool:

The guy is an absolute demon: not only is he freakishly strong and powerful, but his technique and speed under the bar make everybody else just look... slow and average.

Whilst guys like Klokov are probably a lot stronger, Ilin has the technique to make upa significant part of the difference arising from any additional muscle.

Just immense. You have made a guy bored in his hotel very happy.

Although now I am depressed I won't be snatching or cleaning properly for another week... :mad: :( :D
 
Urgh. Pattern and DOMS day, today! No, you haven't tuned in to the CBeebies channel, but the day where I do a load of pattern work that results in uber DOMS! :D

First day back in the gym for what is effectively two weeks and I was rusty as a 75 year-old cougar (I'm probably going to have to justify how I know this, but we'll leave that to side for now... :eek:)...

Mobility everything (shoulders, back, hips, knees)

Snatch balance 3*3

20-40-40

Yikes - getting moving again (properly) was fun! That last inch of movement took a long time to come back. :)

Overhead squats 4*5

40(WU)-60-60-60-60

Hmmm... my hips are tight! :( Paused the warm-ups and the first 60kg set to get my hips, back and shoulders in the right position. Power was slowly coming back by the end (reverse of normal fatigue!?!) which was useful for...

Hang snatch 4*3

60-60-60-60

Speed slowly coming back by the end of the sets, but spent most of it trying to [YODA]remember my training![/YODA]. Heels, core, hips, lats...

Hang cleans 3*3

60-60-60

Shoulder mobility is paying off, but this is now in the temporary absence of hip movement! :mad: :D Was getting better by the end of it, but still a bit of a farm gate.

Front squats 3*3

80-80-80

Clean to front squat. All the grief I've given Syla5 over the past few weeks with his front squat came home to roost. Pattern was a bit rubbish for the first set, but cleaned up a lot with the last two. Still more work required, but there we go. :)


Joygasmic to get back in the gym and lift properly, but irritating to see how far the patterns had fallen in just two weeks! Mobility work for my shoulder is paying off, but other than that I just need to get back into this whole regime.
 
LiE said:
See, I thought this log was all about vanity, I am disappointed to see proper lifting!
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I would post an updated set of photos, but I look like a cardio bunny with the lack of training... and not in a good way. :o

And I have DOMS already (legs, back and shoulders are pretty sore and stiff at the moment). :( Tomorrow is going to be hellish.

Particularly with a medley of overhead work... :(
 
Ooooh... new training block time. :)

Had a chat with the coach, today, about both programme and objectives and - despite my wish to compete in the 105kg category - his perspective is that I started training too late in my life and - as such - have the wrong type of training objectives (Olympic lifting goodness) to get to 105kg without significant compromises in terms of:

1) Overall mobility;
2) Competing against guys who have been training for a lot longer than me (and gone up through 85-94-105 categories);
3) Guys who are a lot stronger than I will ever be.

He is of the opinion that - over the next few months - I should not have any trouble dropping down to a working weight of 88-ish kg to compete in the 85kg category. This would require serious dietary management (something I'm not used to) and focussed training and recovery, as I don't deal well with calorie deficits. :D

I'm a bit disappointed with this if I'm honest, but I know it makes more logical sense than trying to bulk on my current training regime (power-strength vs. mass). I'm carrying around 15% BF at the moment, so assuming I get to 8%-ish, that's 7kg off. Further down the line, if I manage a clean bulk with my current training, then the 94s might be an option, but I don't have 10-15 years to go at this like proper lifters. :)

Right. So what does this training block look like?

DAY 1

Power clean from hip (3*2-5)
Hang clean (4*2-5)
Clean (4*2-5)
Jerk (3*2-5)


DAY 2

Front squat (5-2-1-2-3-3)
Overhead squat (4-4-3-3)
DBSS (4-4-3-3)


DAY 3

Power snatch from hip (3*5)
Hang snatch (4*2-5)
Snatch (3*2-5)
Snatch balance (3*2-5)


DAY 4

Pull ups (5*5) with DB bench (5*5)
Close grip lat pull down (5*5) with floor press (4*5)
Standing military press (4*5)


DAY 5

Front squat ((5-2-1-2-3-3)
Single leg squat (4-4-3-3)
Reverse lunge (4-4-3-3)

I'll shuffle the days around so I start on Day " tomorrow, and see how much pain I'm in... :D

This will be amusing... :)
 
MoNkeE said:
Ohhhhh yeeeeeeeah, an 88kg Mr Habeepbeep is gon' be a mireful thing to behold indeed :cool:
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**** off. ;) :D Having worked so hard to get past 90kgs in the first place, I have to completely rearrange my head to go back below it. :(

Right, today was squat day...

Front squat 5-2-1-2-3-3

60-70-90-90-100-100

I know it looks like an odd progression, but the idea is to map the pattern without too much fatigue before hitting big weight. Pattern was MUCH better than yesterday with a nicely vertical back and the load going through the hips/quads. The last 100kg had me carried away and careless, so had back rounding on the last two reps. Felt like an idiot. :)

Overhead squats 4-4-3-3

50-60-70-80

This was weird. 70kg felt really hard, so I thought 80kg should be even harder. It wasn't - it felt quite easy. :confused: So on Friday, 85kg or even 90kg for the LOLs. Considering I can only just about push-press 95kg, this will be somewhat topsy turvy... :D

DBSS 4-4-3-3

BW-14-16-20-22.5 (weights are for each hand)

Had some really tight adductors last week so was taking this workout easy. Nice burn, though. :)

BONUS TIME! Push-jerks. 60lg * 5


Overall, new programme = getting used to the volumes again. However, I think some ifun gainz will be had when I FINALLY get back into a decent routine...
 
Alrighty... first day on the CBL bandwagon, which means carb depltion. I have no idea why I'm doing this, but it's the first time I've ever TRIED to trim down, so we'll see how this goes... :cool:

DAY 4

Pull ups (5*5) with DB bench (4*5)

P/U: +5, 10, 16, 16, 16
DB: 32.5, 37.5, 40, 40.

Last set of each was messy - getting used to DB bench again is interesting! :o Also updated the training for what was ACTUALLY spec'd rather than what I imagined. :D

Close grip lat pull down (5*5) with floor press (4*5)

LPD: 16-17-18-18-19 (no idea what weight this is...)
FP: 85-85-85-85

Last set pf the floor press was ropey. Also mucked up the lat pull-down as I was doing wide-grip. Like a muppet. :D

Standing military press (4*5) with BIZEPZ CURLZ (4*5)

MP: 25kg DBs
BzCz: 18kg DBs

Military press was tough, but managed it cleanly enough. Bro curlz because I missed out on the close grip lat pull down. Obviously. ;) :D

Massive pump from all exercises, however. Glorious. :cool:

34sfez5.jpg
 
Djdom56 said:
HHHNNNNNNNNNGGGGGGGGGG!!!!!!!!!
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Thanks! Pretty much how it felt! :D

DAY 2 because I don't like single leg squats (can do them, but think they're too unstable). And I love overhead squats. :D

Front squat (5-2-1-2-3-3)

70-90-100-110-110(2f)-100*4

Slowly recovering form/shape/pattern. First 110 was good; second rep of second 110 sucked balls (shoulders came forward) and third didn't come back up. Dropped to 100kg which felt much easier.

Overhead squat (4-4-3-3)

60-70-80-90(1ff)

Hehehehehehehe... 80kg felt good, so stuck 90kg on. First one went up surprisingly easy (OMGWTFBBQSauce!!!111oneoneone), but I was flagging very quickly. Second one started to come back up but then shoulders -> back -> core went and BANG! it went on the catchers. That was HARD.

Good laugh for a PB, however. :D

DBSS (4-4-3-3)

22.5-25-30-32.5

Low reps. Fun weight. All good.


There we go. Really (imagining) lacking power from the lack of higih-quality fuel, but we'll see how I manage to avoid carbz today.

All in all - very happy with the silliness given the odd nutrition at the moment!
 
Silly session today: screwed up diet over the weekend through attempting CBL prep and failing slightly, a rush into the gym because of a lack of time and not really any work-up to the big weights whatsoever.

I'm glad I cam out without injury. :D *idiot*

It was only really snatching today, as I desperately want to keep up my technique before three effective weeks off.

So... hang-snatch * see below

60*3 power snatches. :rolleyes:
80*3 (1ff) First one went up without a squat. 90kg is fricking ON.
60*2 full squat catch to exaggerate the technique.
90*3 (fff) Just would not go up. 3rd attempt was closest, but just not enough. :(

Combination of a number of factors affected the failure today...

1) Crud warm-up: wasn't firing properly. Simple as.
2) Not fast enough under the bar: rushed snatch balances weren't enough to get my head in gear.
3) Choke: 90kg is a 10kg ramp on my previous PB. First two attempts were 'bottled' under the bar (not enough balls), as well as not enough leg drive (too busy thinking about not getting under the bar). As such, the last attempt was consciously the best, but by that time I was fatiguing badly.
4) Rushed session: I didn't take the time to work up to th weight, properly. Nuff said.

Moral of the story? Don't do any of the above. :D

I've attached a video below, but be warned: there is no great lifting, and lots of waiting around. Three reps over 3 minutes. YOU HAVE BEEN WARNED. ;)

 
I'm crazy if I try to Crossfit it (i.e. lift it on my toes, back bent and muscle it up)... :D

I reckon I'll 'ave it in a couple of weeks once I start training properly... :mad:
 
Urgh. First day back from holiday. So DOMS a-hoy! :D

No serious loading, just pattern and mobility work.

Hip and shoulder mobility

Hip rotation, flexion and extension. Hamstring, adductor and quad soft tissue work. Sore, but nothing unexpected.

Internal and external shoulder rotation. Oh, wow. Did the MWOD barbellonanteriordelt workout and ouch - that really hurts.

Front squats 5*5

BAR-70-70-70-70-70

Hips were stiff, back wasn't tight enought in the first sets and lengs weren't working properly. Still the last two sets were much better with no bum wink below parallel and a much more upright back. Trying to concentrate on using any additional shoulder mobility to keep elbows up and shoulders back whilst the weights are low.

Overhead squat 6-5-4

50-60-70

Having warmed up with the fronties, these were comparatively easy from a movement perspective. However, legs were fried, so my attempt at 80kg was met with disdain by my body. CRASH! :D

Wide grip chins 3*8 @BW

Oooh... nice lat numbness going on! :cool:


Not a very interesting session - just a series of movements to keep my body from forgetting what it will be doing after next week. Which will be a four-day trip to the Far East, full of hotel gyms, cortisol and screwed-up sleeping patterns!

So I've just brought a load of DOMS on myself for no good reason! :D This afternoo should be awesome. :)
 
Oh, yes - post holiday weigh-in at 92kg just after dinner and dessert.

No, carb-backloading hasn't really stuck over the holiday, and probably won't until after I get back from the Far East, but I shoudl be good to go at it hard and lose even more afterwards.

I also hadn't seen my obliques in around 8 years, and never realised I had separate muscles for sartorius, rec fem and vastus... :eek:
 
Broseph... If you put your mind to it and quit faffing around with that powerlifting lark you'd be well past me (as you should be based on your squat). :cool:
 
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