Vanity Log: how much in a year?
- Thread starter mrthingyx
- Start date
So that would be "no," then! 
Weighed in after dinner last night and completely underestimated the effects of uber carb depletion... 89.2kg.
First time under 90kg in nearly a year! 
So. Clean and Jerk day. Overslept due to residual jetlag, meaning I missed my floor session at Stags and Does, but figuring I wouldn't be lifting serious weight, this wasn't an issue.
POWER CLEANS 3x3
40-50-60
Pattern work. And it sucked. Quad and glute DOMS made this absolute agony, and make sure my glutes were working was just unpleasant.
HANG CLEANS 3x3
60-70-70
Moving slightly better, now. I was getting into a really deep catch to completely exacerbate any technical shortcomings and there were plenty!
- Bum tuck;
- Shoulder rounding
- Poor core control.
Onwards and upwards...
CLEANS 3x3
70-80-80
Still better, and was a case of awesome mixed with not awesome. The 80kg reps were actually some of the best, even though my legs had evaporated. For the first and last of the third set, I had a nice straight and almost vertical torso with no bum tuck... the middle rep was everything that could have gone wrong. Still went up, however, but was ugly.
POWER JERKS 3x3
60-70-80
Pretty slow, and the 80s were muscled up, but meh. More speed and better hip control for these.
Overall? First time in 6 weeks or so that I've done cleans and wow it's a perishable technique!
Legs are completely ruined, and I have no idea how I'm going to do this next week on day 8 of carb depletion (was feeling sick after the hang cleans and wanted to bail)...
Weighed in after dinner last night and completely underestimated the effects of uber carb depletion... 89.2kg.
First time under 90kg in nearly a year! So. Clean and Jerk day. Overslept due to residual jetlag, meaning I missed my floor session at Stags and Does, but figuring I wouldn't be lifting serious weight, this wasn't an issue.
POWER CLEANS 3x3
40-50-60
Pattern work. And it sucked. Quad and glute DOMS made this absolute agony, and make sure my glutes were working was just unpleasant.
HANG CLEANS 3x3
60-70-70
Moving slightly better, now. I was getting into a really deep catch to completely exacerbate any technical shortcomings and there were plenty!
- Bum tuck;
- Shoulder rounding
- Poor core control.
Onwards and upwards...
CLEANS 3x3
70-80-80
Still better, and was a case of awesome mixed with not awesome. The 80kg reps were actually some of the best, even though my legs had evaporated. For the first and last of the third set, I had a nice straight and almost vertical torso with no bum tuck... the middle rep was everything that could have gone wrong. Still went up, however, but was ugly.
POWER JERKS 3x3
60-70-80
Pretty slow, and the 80s were muscled up, but meh. More speed and better hip control for these.
Overall? First time in 6 weeks or so that I've done cleans and wow it's a perishable technique!
Legs are completely ruined, and I have no idea how I'm going to do this next week on day 8 of carb depletion (was feeling sick after the hang cleans and wanted to bail)...
Beach weights today! Nice mid-week deload... 
Body seems to be adjusting already to the CBL routine and I didn't feel too emaciated this morning.
Narrow grip pull-uips SS w/ DB Bench 5*5 Rests started at 1min between sets, then had to move to 1:30 for the 4th and 5th
PU: BW+10kg
DB: 32.5-32.5-32.5-35-35
Ouch. A lot of chest has disappeared in the past few weeks! Epic chest pump, however.
Wide grip chins SS w/ BORs 5*5
Chins: BW
BOR: 70kg
Same for lats, it would seem.
Still, my top was getting hella tight at this point. 
Single arm DB military SS w/... 21s! 4*5
MP: 20-25-25-25
21s: BAR
HyperZOMGtrophic bonus: 21s in the squat rack. Yes.
The military press felt awesome, but again, lacking strength due to time off. The 21s were hilarious as they were just so painful - gun work is not my specialty.
Overall, legs were happy to have a day off: I did some snatch balance and overhead squat mobility work, but just to keep my legs moving.
Snatch day tomorrow...
Body seems to be adjusting already to the CBL routine and I didn't feel too emaciated this morning.
Narrow grip pull-uips SS w/ DB Bench 5*5 Rests started at 1min between sets, then had to move to 1:30 for the 4th and 5th
PU: BW+10kg
DB: 32.5-32.5-32.5-35-35
Ouch. A lot of chest has disappeared in the past few weeks!
Epic chest pump, however.Wide grip chins SS w/ BORs 5*5
Chins: BW
BOR: 70kg
Same for lats, it would seem.
Still, my top was getting hella tight at this point. Single arm DB military SS w/... 21s!
4*5MP: 20-25-25-25
21s: BAR
HyperZOMGtrophic bonus: 21s in the squat rack. Yes.
The military press felt awesome, but again, lacking strength due to time off. The 21s were hilarious as they were just so painful - gun work is not my specialty.
Overall, legs were happy to have a day off: I did some snatch balance and overhead squat mobility work, but just to keep my legs moving.
Snatch day tomorrow...
Snatch day!
Was actually looking forward to this because my legs didn't want to drop off for a change...
No blocks, so it meant the weights were light and the focus was on speed under the bar and a good catch position.
POWER SNATCH 5*3
40-50-50-60-60
Power was good. Speed... got a lot better. Hands were sore.
HANG SNATCH 4*3
50-50(1f1)-50(f1f)-50
Was running out of time and so had to cut the session short (had to get to a meeting), but speed under the bar was pretty good by the end of it. My had are also ruined, so an attempt at high pulls was not going to happen.
Happy to be back doing what I enjoy most. Behind b!tch-hissing when bro-curlzing.
Was actually looking forward to this because my legs didn't want to drop off for a change...
No blocks, so it meant the weights were light and the focus was on speed under the bar and a good catch position.
POWER SNATCH 5*3
40-50-50-60-60
Power was good. Speed... got a lot better.
Hands were sore.HANG SNATCH 4*3
50-50(1f1)-50(f1f)-50
Was running out of time and so had to cut the session short (had to get to a meeting), but speed under the bar was pretty good by the end of it. My had are also ruined, so an attempt at high pulls was not going to happen.
Happy to be back doing what I enjoy most. Behind b!tch-hissing when bro-curlzing.
It was pretty rusty a the start, but I'm concentrating on shape and speed more than outright load: 60kg as a power snatch was silly easy, but it's after that where a decent, fast catch is required, and whilst my catch isn't bad, doing it quickly is omethingI haven't really worked on as i'm strong enough to et away with it.
It is also difficult to tell if carb depletion is impacting power (certainly recovery!) because I am re-working form and grooving patterns...
Squats tomorrow.
Bracketing, today - trying to find out where I am from a strength perspective to get the load and reps right.
FRONT SQUATS 5-5-3-3-3-3
70-80-90-90-90-70
90s felt good for the first set, but half way through second the shape started to go. I'll start here as a working set in future. Power in the legs was fine, but need to sort my upper back out (amusingly, this was caused by not getting my knees out wide enough). Curiously, shape from the cleans on Tuesday (at 80kg) was better than the last fronties today... 
but 
OVERHEAD SQUATS 3-5-3-3
50-60-70-70
Forgot the 4-4-3-3 progression so punished myself in the second set. Power is coming back nicely, but the pattern still needs work.
No time for DBSS, sadly, but my adductors don't necessarily need another murdering in this first week.
Overall, pretty good. Instead of upping weight for next time, I'll use the markers set down here as a starting point for next week to make sure the pattern under load is good before going nuts. Happy to end the week here, as I was hoping not to be disappointed.
FRONT SQUATS 5-5-3-3-3-3
70-80-90-90-90-70
90s felt good for the first set, but half way through second the shape started to go. I'll start here as a working set in future.
Power in the legs was fine, but need to sort my upper back out (amusingly, this was caused by not getting my knees out wide enough). Curiously, shape from the cleans on Tuesday (at 80kg) was better than the last fronties today... but OVERHEAD SQUATS 3-5-3-3
50-60-70-70
Forgot the 4-4-3-3 progression so punished myself in the second set. Power is coming back nicely, but the pattern still needs work.
No time for DBSS, sadly, but my adductors don't necessarily need another murdering in this first week.
Overall, pretty good. Instead of upping weight for next time, I'll use the markers set down here as a starting point for next week to make sure the pattern under load is good before going nuts. Happy to end the week here, as I was hoping not to be disappointed.
First day back at Stags and Does for a floor lift and drop session.
Cleans, today! Still getting my eye in with regard to weight and working on leg speed in both drive and dip phase.
WARMUPS
Vertical jumps (lots)
Hip mobility
Shoulder rotation...
POWERCLEANS (FH) 4x5
40-60-80-100
Stuck 100kg just for lolz. No squat to catch, so decided to lower the weight for working sets.
HANG CLEANS 3x5
40-60-60
Shape was good even if the whole movement felt compromised (trying to wire into my head that "yes, have to dip to catch this bar!!!" feels counterintuitive). Need to drill the pattern lots, but really struggle with the amount of time I give these lifts. Need a gym at home.
FULL CLEAN 2x5
80-80
Started talking with the owner of the gym (nice guy, btw) and so ran out of time and all thrown off my mojo. Seems he doesn't like CrossFit either, but has to accommodate his clients' expectations and get them lifting as required.
Shape also started to go at the end of the second set so decided to knock it on the head. I'm clearly more geared towards multiple sets of 3 or 2, so will bear this in mind for future.
WEIGHT
Day 9 of CBL prep phase and - after an enormous barbecue last night - I weighed in at 87.2kg...
Will take a photo tomorrow or this evening to see if there's any visible difference. INB4 YOLO...
Cleans, today! Still getting my eye in with regard to weight and working on leg speed in both drive and dip phase.
WARMUPS
Vertical jumps (lots)
Hip mobility
Shoulder rotation...
POWERCLEANS (FH) 4x5
40-60-80-100
Stuck 100kg just for lolz. No squat to catch, so decided to lower the weight for working sets.
HANG CLEANS 3x5
40-60-60
Shape was good even if the whole movement felt compromised (trying to wire into my head that "yes, have to dip to catch this bar!!!" feels counterintuitive). Need to drill the pattern lots, but really struggle with the amount of time I give these lifts. Need a gym at home.
FULL CLEAN 2x5
80-80
Started talking with the owner of the gym (nice guy, btw) and so ran out of time and all thrown off my mojo. Seems he doesn't like CrossFit either, but has to accommodate his clients' expectations and get them lifting as required.
Shape also started to go at the end of the second set so decided to knock it on the head. I'm clearly more geared towards multiple sets of 3 or 2, so will bear this in mind for future.
WEIGHT
Day 9 of CBL prep phase and - after an enormous barbecue last night - I weighed in at 87.2kg...
Will take a photo tomorrow or this evening to see if there's any visible difference. INB4 YOLO...
Final night pre-carb splurge, so figured I'd take some memorial photos before I turn into either (a) a stick insect or (b) a blubbery mess...
Weight: 86.8kg
Abz: still none visible...
Separation: some on quads...
Back
Front
Legs
... upload failed. That big.
Weight: 86.8kg
Abz: still none visible...
Separation: some on quads...
Back
Front
Legs
... upload failed. That big.
Soldato
- Joined
- 18 Mar 2008
- Posts
- 12,751
Mirin bro. Dat taper 
Looking handsome, tight, handsome.
I'm not sure how you've managed no ab separation at what is quite obviously pretty low bf.
You will feel awesome when you're full of glycogen. If I isolate my abs and then backload, the next day my abs are poppin'.
I'm not sure how you've managed no ab separation at what is quite obviously pretty low bf.
You will feel awesome when you're full of glycogen. If I isolate my abs and then backload, the next day my abs are poppin'.
Thanks, guys!
I do have the first two rows of abz and even oblique striations, but I didn't have access to the requisite anabolic lighting yesterday evening. If you can't see them in pics, they don't exist, however, right?
I do have the first two rows of abz and even oblique striations, but I didn't have access to the requisite anabolic lighting yesterday evening. If you can't see them in pics, they don't exist, however, right?