Vanity Log: how much in a year?

Short update as iPad lost first two attempts...

First pull DL 5*3

140-160-160-160-160 with a bonus 170 pull for lolz.

SLDL 4*4

140-140-140-160

GZhRs

Yuck.

Single leg squats 3*5

16-18-20 in each hand.

Hamstring pump sucks. Session was fun, however. :)
 
Hmm,,, less than 24hrs after my hamstring beasting and it's clean day! This isn't going to hurt. At all. :D

No videos as my potato cam appears to have a duff battery (goes from 75%-5% with 20 seconds of video). :mad:

DAY 3

Power clean from hip 4x3

70-90-100-105(1f1)

Rusty. And 105kg was pretty hard.

Clean pulls 3x3

120-120-120

Not fast enough - particularly after the first pulls yesterday. My connection between the first pull -> hip drive -> second pull is very lumpy, so was concentrating on ironing that out rather than just cranking the weight.

Hang clean 3x2

80-90-100(1f)

Rusty again. Getting under the bar seemed to be a mission today. Not sure how 110kg next week will go... Really focussing on getting more hip hinge (i.e. starting position with the body at more of a bent-over angle) as this is where I should be at the top of the first pull. And crikey was that hard... trying to get the lats to hold the bar rather than triceps/shoulders was a learning experience.

Clean 5x2

80-90-95-95(ff)-95

Was clunky in trying to start from the better position. I know this will help me in the long run (like the double knee bend work from previous months), but it's pretty irritating, nonnetheless.

Front squat 5-4-3-3

70-100-105-110-110 (2)

These felt... pretty good. Which was odd as the front squat from the cleans felt horrible. Probably because I could hold my shape better, but meh.


Overall, completely ruined the front of my legs today, particularly considering my hamstrings and glutes were borked from yesterday's workout. Still, onwards and upwards...
 
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Yeah - I need to amp up the volume on front squats as I don't do enough front rack work (it's all done in one day, and not necessarily beasting everything required).

Will see how this training regime works out and where more assistance stuff needs to come in... particularly considering biceps got an outing last Friday (:rolleyes: :D)...
 
Overhead day... was looking forward to this, possibly because my legs were dead.

DAY 4

Overhead squat 4x3

WU (40*5)-70-70-80(1.5f)-80(2f)

With the 80s, the bar is quite low overhead and so dinked off one of the jerk bloks at the bottom of the second rep. This knocked me off balance and so had to bail halfway up. Not happy. Particularly when it happened again on the third rep of the second set. More shoulders required.

Push press from back 4x3

80-90-95-95(2f)

These are great for forcing hip draaaaaaahve as the position and close grip prevent any shoulder involvement. But that just makes them annoying. Still, was amused to see 95 go up. Oh, yes. :D

Push jerk 5x2

90(1f)-90-95(1+PP)-100(1f)-100(1f)

Yup - 100 went up for a single. Had no powah! left for a second rep at each attempt.

Excuse the grunting - it felt heavy! :eek:


Barbell military press 5-4-3-3

55-55-57.5-57.5

Tiny bit more volume. Nice pump.

Single arm military press 3x5

22.5-25-27.5

Still not Skillmister. :( :D


Felt like a big session today, even if I'm a looooooooong way behind Olympic chicks half my weight. :D Shoulders, scaps, traps and rhomboids got spanked, so it's all good. :)
 
icecold said:
Nice session!

Enjoyable video too :D

What do you think you're good for fresh?
Click to expand...

Yeah - that angle was specifically chosen. ;) :D

If you put a gun to my head, I could possibly manage 110kg in that push-jerk thing, but it's becomes more psychological after 95kg for me ("hmmm... this is preeeeetty heavy!"), so it's difficult to tell.

Split jerk? Probably 120kg based on the 'feel' at that time. I'll probably disappoint, mind. :D
 
Yeah, it's a funny one because front rack with these weights takes a fair bit out of me, unlike back squats. The first set of push jerks had me re-racking just to get some blood back into my shoulders... :o

Watching the jerk back, it looks like I need to really work on my drive down to get a better position for my legs, but also to get further under the bar for a more positive lockout... Oh, well. :)
 
Beach session today. However, I trained with my boss who is into her cardio which meant 10 minutes on the treadmill at 1min intervals between 7-10kph.

Cardio is rubbish! WTH is this BPM BS? :mad:

Didn't really get much out of my workout as a result (rinse and repeat of lats/chcest as previous... no roing. :( ), but I just wanted to vent. Did I say cardio sucks?
 
Yeah. Snatch PB day today. This is not going to be pleasant...

DAY 1

Snatch balance 4x3

BAR-BAR-30-30

Hips seemed stuck, so was concentrating on getting my lower back in the right position.

Snatch pulls 3x3

100-100-100

This is getting faster, which is a good sign.

Hang snatch 5x2

50-50-60(1f)-50(ff)-50(ff)-50

ARGH!!! Can't get my lumbar stable under the bar, so had to keep bailing. Really annoying. I can do these weights in my sleep! :mad:

Hang snatch4x3 (hang again because I didn't have the floor space)

60(1f1)-60-70(1ff)-70(1)-80(1f)-80(1f)

Was about to dump these session in frustration until midway through the first 70kg set where I could feel everything clicking together, even though the weight was low. 1 rep of 70 so I figured it would be time to at least try 80kg. And up it went! :D Couldn't get more than 1 out of the weight, but was very happy that I can pull this properly. First 80kg was a bit ropey (landed skewiff so pushed out the squat on my left toe) but the first went up like a boss. Oh, yes. :cool:


Overhead squat 8-8-6

50-60-70(5f)

Wanted to get some loadbearing overhead work in there, so ditched the normal 5-4-3-3 in favour of some 'longer duration' loading. I was moving nicely by this point, so it was good until the 70kg, when the weight was simply too much for my fatigued shoulders to take. Still, massive quad pump.


Again, a mixed bag: poor core stabilising meant I couldn't hold the bar overhead properly at the catch point in the snatch, but the lower average weights probably meant I had not accumulated the normal fatigue level and could therefore shift 80kg... swings and roundabouts - the story of my training. :p
 
Didn't sleep too well last night, but felt pretty good today...

DAY 2

First pull deadlift 5x3

110*5-140-160-160-160-160

These were hard this morning - pretty slow. I blame the lack of sleep, but...

SLDL 4x3

110-140-140-140

Speed, speed, speed. Glutes finally work up on the second set, but it was kind of annoying.

Glute ham raise 4x3

These are getting better/easier, although I'm still not hard enough to go all the way to horizontal...

Single leg squat 3x5

Bailed because of lack of time - will do som pistol squatting when I Get home...

Once again the benefits of a decent night's sleep are laid bare! :eek: :(
 
Clean day! Whoop-di-whoop! But also scheduled PB day! ****.

Knowing how much this was going to take out of me, I was keeping the build/warm-up weights low to try and prevent too much fatigue setting in...

DAY 3

Power clean from hip 4x3

70-70-90-110(1ff)

Thassrite. 110kg powerclean. :eek: Couldn't manage a repeat showing, however[/LAME]. :(


Clean pulls 3x3 (strapped)

120-120-120

These weren't from the floor, so were quite easy. Kind of defeating the point of the exercise...

Hang clean 5x2

70(1f)-70(1f)-70-80-80

Core bracing was rubbish today: some residual lower back DOMS from yesterday points at ropey lumbar form on the heavy pulling. Dumb. Point of the loading was to try and get under the bar as fast as possible to straighten myself out and improve my ability to lift bigger weights.

Clean 3x2 Hang cleans again because of floor space.

70-70-70

As above, really. Form was a LOT better on these.

Front squat 5-4-3-3

70-100-110-115(2f)

Finally cracked 115kg. Very happy, particularly as the shape was consistently good for a change! :)


Overall, a bit irritated with the crud lumber control, but once that sorted itself out it all went a lot better. Heppy with everything (at the end), with PBs to boot.

Double awesome. :cool:

My legs are completed ruined now, however. Good workout. :D
 
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Morba said:
This is where I fail, I can't even do a push jerk :(
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That only went up once per set. :D

The key thing is really using the hips to push, rather than the knees. The amount of power on tap is actually quite amusing...

MoNkeE said:
Brilliant lifting Nick, some awesome numbers. Would love to see how I could compete on singles to triples range!
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Thanks, buddy.

To be honest, if you sorted your hip drive out for clean/snatch, you'd be damn awesome and would crush me like an ant - same for Freefaller. I haven't see ice or Dom clean, but they could probably manage 110kg without it. :D

. I'm just lucky enough to have an on-site coach with a sense of humour.
 
I do a huge amount of mobility work, but I think the trick is really learning the correct pattern. I spent six months doing cleans incorrectly, and it was only when a new coach tried a different set of cues that it really clicked. Six months later... :)

I could explain or find you some other videos if you want, but I don't want to bother you with something you're not really worried about or whatever. :)

@Morba: you already use (or should be using!) the pattern for your squats and deadlifts - it's just a question of dialling it in for overhead work.

It takes a good few sets to get it wired correctly, but it's definitely worth it, particularly if your knees are not helping.
 
Freefaller said:
I can clean and press 110kg - but it's not technically that good. :(

I'll have to come and spend some time with you! :D
Click to expand...

As long as we can get a workout in, too, it's all good. ;) :eek:

My training sessions generally involve a lot of falling over, so you'd probably spend more time laughing than lifting, mind. :D
 
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