Vanity Log: how much in a year?

Yeah . negatives at 95kg weren't clever. Some nasty, irritated fibres in my anterior delts this morning! :)

Anyway, was faffing about this morning doing... whatever I was doing... so the session wasn't quite as comprehensive as it should have been. :mad:

POWER SNATCH FROM HIP 3-3-3-3-3

40-60-70-80(1ff)-75

Yup. Power is back with the new second pull, which is nice. 80kg went up well for the first two, but I managed to crack myself on the forehead with the third... which curiously highlights a problem with my technique: I'm ducking to catch, not squatting as much as I should. :)

w8w6k2.jpg


However, now I'm sure the power is working fine, I have an excuse to restructure the workouts to make sure I'm lifting right as well as hard.

Snatch @ 80kg (long and dull, but skip from 20secs to 1m 5s for the lolz) :D


HANG CLEAN 3-3-3-3

60-80-90-90

Not as much volume as I'd like, but was getting pushed for time at this point. Will have a play with this over the coming weeks to make sure the squat catch is working well...


FRONT SQUAT 5-5-5-5

60-90-97.5-97.5(4f)-97.5(4f)

Low volume, again, and really struggled with these. Back went before my legs, which suggests (to me) my upper back is having to do too much in one short session (1hr and 10 sets of Olympic stuff?). If I gave it more time, I could probably adapt, but I probably need to spend more time with my weightlifting coach to determine how this would work... and as he costs £30/hour, that's not going to happen. :)


So, overall, I'll probably drop back to something along the lines of:

- Monday: clean;
- Tuesday: errr... tendon strengthening;
- Weds: snatch;
- Thurs: ancillary;
- Fri: squatz.

I think at the moment I'm taking too much out of myself before getting on to the strength work, meaning I can transfer the power to my snatch/clean nicely, but that I'm going to butt up against a brute strength wall (probably there already) very soon.

I will see how this goes for the next month, and then... *deep breath* find a regional comp somewhere around here/London and just go for it.
 
ouch... looks sore.

I really need to read your how to clean thread and watch more of your vids seeing as I have to clean to front squat.

Looking forward to seeing you in competition.
 
duvet77 said:
ouch... looks sore.

I really need to read your how to clean thread and watch more of your vids seeing as I have to clean to front squat.

Looking forward to seeing you in competition.
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It's not actually sore, which is funny. It's starting to throb now, however, which is probably not a good sign. :D 80kg travelling at pace into one's forehead is more or less guaranteed to do something unpleasant. :D

I probably should update some of the videos in that thread, because the premise for them is to get people using hip drive as opposed to their backs. Whilst this is still fundamental to the clean/snatch, it's not a refined process in any sense. :)
 
Mirin head snatch.

For me, I never know where the bar is until I catch it. From a point somewhere around chest height I just have to hope that I don't get my face in the way. So far this hasn't happened.
 
icecold said:
Mirin head snatch.

For me, I never know where the bar is until I catch it. From a point somewhere around chest height I just have to hope that I don't get my face in the way. So far this hasn't happened.
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Yes, it's a funny one, isn't it? Part of the brain is clearly tracking the bar through the position of the arms, with a big reliance on technique to manage the catch as the body descends...

The brain bash came around through stupidity: simple as... should have dropped the bar after the second lift. The rushed 'reset' meant that - if you're bothered and look closely - I get hardly any hip/knee extension as a result.

Accident waiting to happen. :)
 
Yeah I did notice that.

Overall, it's cool to see your progression moving in the right direction. Your snatch is looking a lot more connected and solid, particularly if we ignore the occasional accident :D:)
 
icecold said:
Yeah I did notice that.

Overall, it's cool to see your progression moving in the right direction. Your snatch is looking a lot more connected and solid, particularly if we ignore the occasional accident :D:)
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But if you ignore the accidents, it's all far too serious. :D

Yeah, my travel regime has wreaked havoc with all kinds of gainz (haven't breached snatch or clean/jerk PBs for a while), but technique seems to have been getting better and better (even if it's a slow process). I'm determined to get to competition next year, but not sure how or where it will pan out.

My other problem is that - even though I am leaning out (obliques and abz are increasingly visible, quad separation is better and I get vasc just by rubbing my eyes - my weight is going up. I'm not back loading especially heavily at the moment (was trying again to get my weight to 85kg), and anything less than my current calorie intake (around 3000cals/day) just has me exhausted (yes, I appreciate fatigue is something that happens during weightloss) with my current training regime with no power or anything.

So I think I just have to accept my body wants to be in the 94kg category... meaning I have to lift more. :confused: :( :cool:
 
Active rest day yesterday. :cool:

KLOKOV PRESS 3*5

40-42.5-45

Not as bad as I was expecting, and will probably start at 45 next time...

OHP 5-3-3-3-3

40-57.5-60-60(4)-60

Psychologically, needed to get 60kg in the bag. Sure, it was only 3/4 reps a set, but have been ramping for a while, now! :D

PENDLAY ROWS 5-5-5-5

70-70-80-80

I do love these... Was tempted to have a play with some t-bars but...

CLEANS 3-3

40-70-70

Practise, practise, practise, practise... No drama here, but trying to keep my lumbar and torso in good receiving positions...


Overall, I love having a home gym. :D

Snatch day, today, and we're playing catch... :eek:
 
Smashing day, this morning, but PBs nowhere in site...

Bad catch/recovery on 70kg this morning meant my shoulder went through a non-safety glass window, which proceeded to shatter.

This was only an issue as I have kids and needed to spend the next hour cleaning and boarding up! :D

So, stuff this morning was...

SNATCH BALANCE 2*5

BAR-40

Slow, but getting better, as is always the case at 06:45 in the morning...

FULL SNATCH 4*3

40-50-60-70(2)

All the reps up to 70kg were fine. Catch was a bit ropey on the first rep of each set, and 70kg was pretty dire at the start... one clean rep (#2) and then smash! :mad:

It's funny - I go through all the effort and expense of creating a proper floor to drop and then I'm too chicken to use it when it actually counts. :D

Will see about fitting some back squats in this afternoon for punishment. :o
 
Alas, no... wasn't particularly dramatic, however, as the window seemed to break really easily...

If you care to imagine:

Rubbish snatch second pull -> bad catch - > overbalance. It just so happened that there was a window behind me.

You may notice in some of the videos there's a double-glazed door behind me in the 'gym'. Sticking my shoulder and head through the former window has just accelerated the timetable for getting this expensive door fitted in the 'gym' instead of the current POS.

Not how I would have chosen to get rid of it, but there we go. :)
 
Wife went out and left me pizza. So after the kids went to bed, it was just me, my weights and some serious back-loading business...

LOW BAR BACK SQUAT 5-5-5-5-5-5

90-110-115-115-115-115

That's right: I can't add. Should have been five sets, but... :o

BARBELL REVERSE LUNGES 5-5-5

50-60-70

Was trying to find something that would hit my legs just enough to finish my hamstrings off. These were allI could think of without going deadlift nuts. Surprisingly painful, but ain't got nothing on deficit Bulgarian split squats (DBSS)...

FRONT SQUAT 5-5-5

50-60-70

Pattern work: playing with foot position to find something comfy and approximate to my clean receiving position...


Should have gone heavier with the back squats as once I'd sorted out the pattern (brain kept saying HIGH BAR for the first couple of sets) it wasn't really heavy enough, but there is always next week...

Will see about some jerk training tomorrow before Hypertrophy Tuesday, or it might be DBSS, depending...
 
GHRs? No thank you! :)

Today was tendon strengthening...

BARBELL BENCH ss/w WG CHINS 12-10-8-8

70-80-80-80

Eurgh. That was hard. Last two sets were seriously grindy... Chins were horrid, and my arms stopped responding after the second set.


OHP ss/w NG PULLUPS 12-10-8-8

OHP: 45kg

Eurgh. That was hard. Last two sets were seriously grindy... Pullups were interesting as it seems the right side of my back can brace more effectively than the left side, giving me a skewed pull when I think I'm fatigued... will have to watch for mobility issues, too.


TRICEP P/DOWNS ss/w SINGLE ARM BICEPz CURLz 12-10-8-8

TRICEPS: Setting 9 (?)
BROCURLZ: 16kg

OOOOOOOOOOOOoooooooooooowwwwwwwww!!! Triceps were completely destroyed by this point. Biceps were equally ruined.

So now would be a good time for...

LAT RAISE SUPERSET 12-10-8

12-10-8

Shoulders were pumped. And dead. Showering after this was very, very hard.


I'm actually looking forward to some heavy cleans tomorrow...
 
Tekkers day, today...

HANG SNATCH 3-3-3-3

40-50-60(f11)-50(1f1)

Sorting my back out for these might be interesting. Yes, sure, I can power-snatch a lot more than this as a working weight, but the point of the exercise was to stabilise my core/thorax for the catch. The drop rate suggests I need a bit more work on this. :D


HANG CLEANS Various

50*3
60*1
70*2
80*3
90*3
90*3
90*3

What today was actually about. First set of 90s wasn't great: not that I can't get the weight up - that's easy - but controlling the descent, getting into a good position for the catch and recovering nicely... none of that really happened.

Here's a video: watch my shoulders, back, lumbar and heels. None of it is good.


The point of this is to show what can go wrong with a clean, and what I have to correct. So I spent the next two sets fixing these issues (as they don't show up at lower weights because the loads are too low).

- Descend from the hips, rather than the shoulders;
- Change the second pull slightly to make sure the bar is going up rather than out;
- REALLY concentrate on keeping my core braced hard.

Did I fix them? Mostly. I suspect the issues are actually largely psychological, where I alter my descent (shoulders first, rather than hips) to get under whta I perceive to be a 'heavier' bar. Oh, well... more practice. :)


HIGH BAR BACK SQUATS 5-5-5
60-90-110

Strange loading, sure, but I wasn't sure where I'd be for this. The answer is around 100kg. :D

110kg was hard - the triple was fine, but after that, I had to make judicious use of re-bounce (i.e. recover to parallel and then drop'n'bounce back out the hole) to get back up. Not great and completely missing the point of high-bar, but there we go.


Overall, I'm getting much happier with my catch technique for both the clean and snatch. I would love to spend each morning playing with each until I get them right, but I don't have the time or energy to do this (snatch triples completely ruin my upper back). Still, I know what I have to do now, so let's get to it. :)
 
duvet77 said:
That vid gives a whole new meaning to 'hang clean'... you're literally hanging from the ceiling!
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I know - I cheat by using gravity to pull the weight to my shoulders. :D

The edit in YouTube must be taking a while, I'm guessing... however, whilst you're waiting, entertain yourself with the idea of me smashing through the window that used to be where that white board is, now. :o :)
 
Are you sure training alone is a good idea... first the head injury and then the window. Maybe you should get a panic alarm installed that alerts your wife!
 
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