Vanity Log: how much in a year?
- Thread starter mrthingyx
- Start date
Hypertrophy with the work coach. This was going to suck...
OHP -> Close Grip Pull Up 4*(8->8)
OHP: 45-47.5-47.5-50
CGPU: BW
That stings. Sticking to around 75% 1RM is pretty hard.
Bench -> Wide Grip Chin Up 4*(8->8)
BENCH: 70-70-75-75
WGCU: BW
Crikey - not having done bench in a while really hampers the weights I can shift. Chin ups also sucked.
Tricep pushdown-> 21s 4*(8->...)
TPD: Setting 9 (?)
21s: BAR-25-25-25
Pushdowns absolutely destroy my triceps. Nothing gets them burning in the same way!
21s were just amusing, as always.
Lat raise inverse pyramid thing 12-10-8
12-10-8 dumbells in each hand
This was pretty awful, but the shoulder pump work I did last week on my work trip clearly helped a bit!
Delt abuse LAT-ANTERIOR-POSTERIOR (FLY) 10s...
Yup. Dead. Spent. The reverse/posterior fly work was a bit silly as my shoulders were ruined, but the pump was spectacular. Showering afterwards was not.
Back to Olympic lifting tomorrow!
OHP -> Close Grip Pull Up 4*(8->8)
OHP: 45-47.5-47.5-50
CGPU: BW
That stings. Sticking to around 75% 1RM is pretty hard.
Bench -> Wide Grip Chin Up 4*(8->8)
BENCH: 70-70-75-75
WGCU: BW
Crikey - not having done bench in a while really hampers the weights I can shift. Chin ups also sucked.
Tricep pushdown-> 21s 4*(8->...)
TPD: Setting 9 (?)
21s: BAR-25-25-25
Pushdowns absolutely destroy my triceps. Nothing gets them burning in the same way!
21s were just amusing, as always.Lat raise inverse pyramid thing 12-10-8
12-10-8 dumbells in each hand
This was pretty awful, but the shoulder pump work I did last week on my work trip clearly helped a bit!
Delt abuse LAT-ANTERIOR-POSTERIOR (FLY) 10s...
Yup. Dead. Spent. The reverse/posterior fly work was a bit silly as my shoulders were ruined, but the pump was spectacular. Showering afterwards was not.
Back to Olympic lifting tomorrow!
For some reason, today felt off, which was irritating given that I was meant to get 8hrs sleep last night. Struggled waking up, struggled through the warmup...
SNATCH WORK (full snatch + 2 hangs)
40-50-60-60-65-65
Catch is getting a lot better. 60kgs and up were pretty awesome, but the second 65kg set was a bit too slow, resulting in three power snatches. Kind of a waste, but was knackered.
Completely forgot to video anything today, too...
CLEAN'n'JERK WORK (full clean + 2 hangs)
50-70-90-90-90
Very slow for some reason, and really struggled to get under for the last 90kg set. Jerks were a bit off today, meaninig a couple of drops which is unusual (not, I suppose, for my first week back training).
Hand were REALLY sore today: not just calluses, but the muscles in my hands, too. This actually made most of the clean work really uncomfortable (wincing when taking the strain, serious pain in bringing the bar to hang, etc.). Still, it's what we work through, so bashed the sets out. Not really enough for my liking on the cleans, but my wife made me breakfast, so I wasn't going to hang about just to do some front squats... I can do them tomorrow.
SNATCH WORK (full snatch + 2 hangs)
40-50-60-60-65-65
Catch is getting a lot better. 60kgs and up were pretty awesome, but the second 65kg set was a bit too slow, resulting in three power snatches. Kind of a waste, but was knackered.
Completely forgot to video anything today, too...
CLEAN'n'JERK WORK (full clean + 2 hangs)
50-70-90-90-90
Very slow for some reason, and really struggled to get under for the last 90kg set. Jerks were a bit off today, meaninig a couple of drops which is unusual (not, I suppose, for my first week back training).
Hand were REALLY sore today: not just calluses, but the muscles in my hands, too. This actually made most of the clean work really uncomfortable (wincing when taking the strain, serious pain in bringing the bar to hang, etc.). Still, it's what we work through, so bashed the sets out. Not really enough for my liking on the cleans, but my wife made me breakfast, so I wasn't going to hang about just to do some front squats... I can do them tomorrow.
So... two days of Olympic lifting on the trot. This should go well...
SNATCH WORK (power snatch? 2 hangs...)
50-60-70-70
Yes. Catching seemed to get better the heavier the load became...
CLEAN WORK (power clean? 2 hangs -> jerk)
50-70(PC)-90-95-95
Most of the 95s were fumbled due to crud catching, but the ones that worked felt awesome. Not perfect by a long shot, but...
Jerks seem to be working nicely, too, so quite happy.
FRONT SQUATS 4*5
50-70-90-90
The second 90 set felt pretty rough. Other than that, no drama. I would have like to get some 95s in there, but I was pushed for time this morning...
Overall, nice. I don't feel too bad as a result of two days training in a row, but the real story will come out when I try and train tomorrow. Technique on both lifts seems to be improving overall, with some funnies creeping in during the first pull for both, but it seems the balance of catches is working (stable, heels, etc.), so I'm happy.
Training video (just worked out how to edit them all together...)
SNATCH WORK (power snatch? 2 hangs...)
50-60-70-70
Yes. Catching seemed to get better the heavier the load became...
CLEAN WORK (power clean? 2 hangs -> jerk)
50-70(PC)-90-95-95
Most of the 95s were fumbled due to crud catching, but the ones that worked felt awesome. Not perfect by a long shot, but...
Jerks seem to be working nicely, too, so quite happy.
FRONT SQUATS 4*5
50-70-90-90
The second 90 set felt pretty rough. Other than that, no drama. I would have like to get some 95s in there, but I was pushed for time this morning...
Overall, nice. I don't feel too bad as a result of two days training in a row, but the real story will come out when I try and train tomorrow. Technique on both lifts seems to be improving overall, with some funnies creeping in during the first pull for both, but it seems the balance of catches is working (stable, heels, etc.), so I'm happy.
Training video (just worked out how to edit them all together...)
Hmm... other than a rather pants session today (thank you, Branston Beans, and 6hrs sleep), where I did some snatch and clean'n'jerk work (working sets of 70kg and 95kg triples), I figured I'd have a look back across my training this year and see how badly I know I have done.
So where was I 12 months ago?
So what have I managed to achieve in 12 months?
BACK SQUAT: 150kg
DEADLIFT: 170kg
BENCH PRESS: 100kg
So not much. And that was all done before Christmas 2012. Since early this year (can't remember when - probably around February?), I've opted for a 5-day regime, biased almost exclusively to Olympic lifting... which has resulted in the following:
POWER CLEAN: 110kg
SNATCH: 80kg
These were brute force lifts that - in the grand scheme of things - were fun, but pretty awful from a technical standpoint. Dpes that matter? Possibly not to some, but considering I want to compete as an Olympic lifter now (not in the Olympics, but...), not ideal. So I have spent the past three/four months undoing all of that work by re-adjusting my technique to make sure it scales more.
When I train now, my consistency is a lot better - I can snatch 70kg as a working weight without any issues at all, and can clean'n'jerk (not this morning, however - I couldn't brain at all...) 100kg, whereas before, powersnatching 80kg was pretty aggressive for me, and I'd never really stuck the clean and jerk together (on the one occasion I had, I'd topped out at around 85kg).
So much better foundations for my current (and foreseeably long-term) goals.
But what of my powerlifting ambitions?
Needless to say, the canon lifts would have shifted a fair bit (I like to think so) in the 8 months that I have dedicated to Olympic lifting, although I'd probably only be benching 105kg 1RM, but there we go.
Oh, I have also managed the above whilst cutting 7kg in weight, too, with a lot of people commenting on how much leaner and more compact I look now versus February this year. Still, that must have meant fewer gains with a z.
To finish...
I'll start a new log at some point detailing the ins and outs of an Olympic lifting diet whilst trying to regain some of my lost weight and ethereal, un-achieved gains. We'll see how we go.
Thanks for reading, and hope somebody found it interesting/useful/amusing.
So where was I 12 months ago?
So what have I managed to achieve in 12 months?
BACK SQUAT: 150kg
DEADLIFT: 170kg
BENCH PRESS: 100kg
So not much.
And that was all done before Christmas 2012. Since early this year (can't remember when - probably around February?), I've opted for a 5-day regime, biased almost exclusively to Olympic lifting... which has resulted in the following:POWER CLEAN: 110kg
SNATCH: 80kg
These were brute force lifts that - in the grand scheme of things - were fun, but pretty awful from a technical standpoint. Dpes that matter? Possibly not to some, but considering I want to compete as an Olympic lifter now (not in the Olympics, but...), not ideal. So I have spent the past three/four months undoing all of that work by re-adjusting my technique to make sure it scales more.
When I train now, my consistency is a lot better - I can snatch 70kg as a working weight without any issues at all, and can clean'n'jerk (not this morning, however - I couldn't brain at all...) 100kg, whereas before, powersnatching 80kg was pretty aggressive for me, and I'd never really stuck the clean and jerk together (on the one occasion I had, I'd topped out at around 85kg).
So much better foundations for my current (and foreseeably long-term) goals.
But what of my powerlifting ambitions?
Needless to say, the canon lifts would have shifted a fair bit (I like to think so) in the 8 months that I have dedicated to Olympic lifting, although I'd probably only be benching 105kg 1RM, but there we go.
Oh, I have also managed the above whilst cutting 7kg in weight, too, with a lot of people commenting on how much leaner and more compact I look now versus February this year. Still, that must have meant fewer gains with a z.
To finish...
I'll start a new log at some point detailing the ins and outs of an Olympic lifting diet whilst trying to regain some of my lost weight and ethereal, un-achieved gains. We'll see how we go.
Thanks for reading, and hope somebody found it interesting/useful/amusing.
Pretty sexy gains, many people would murder you outright to steal your ability
I like the sarcasm.
*dies inside* 
The irony being I'm now out to regain that lost weight and see where the lifts go... powerlifting is out, too, so it's all Olympic stuff.
I suppose that's true... Still, I suppose I will always be disappoint with less than MOAR, so will need to push harder now that I am at home mostly for the next so weeks... It would be a shame to have my own gym and not make gainsssss...
Ah, well... Let us see how this next round goes.
Ah, well... Let us see how this next round goes.