Vanity Log: how much in a year?
- Thread starter mrthingyx
- Start date
6hrs sleep last night, but was on the magic dust, so didn't feel too bad at all. 
DAY 4
Overhead squat 4x3
40*5 WU-60-70-70-75
Trouble with the lumbar again on the 60s, but the rest were fine. Still some residual stiffness from yesterday's work, but this had gone by the second 70. 75kg felt a bit like I was cheating, so will have to warm up better next time and get stuck in.
Push press from back 4x3
80-90-100(fff)-90
Thought I'd have a laugh with the 100kg and wasn't that far off. I'm guessing there is a psychological component to this because it's not THAT much more than 90, but just that whole "woah, that looks heavy" issue.
Push jerk 5x2
70-80-80-100(1f)-105*1-110*1(f)
Wanted to see how heavy I could go, so had a slow ramp and then hit what I could. 105kg for 1 isn't too bad, but 110 was a bridge too far. Again, same issue as the big push-press applies, I think.
Barbell military press 5-4-3-3
55-57.5-60-60
More volume, more weight. Happy with that.
Single arm military press 3x5
25-27.5-30(2f*)-16*8
Clearly the OHP had taken more than I'd realised. Still not Skillmister...
Again, a fun session once my muscles had woken up. I could have doused myself in caffeine today for that extra mindfulness, but I've got a religious fast coming up as of Saturday, so need to be as caffeine-free as possible so I don't kill anybody.
Glad the overhead weights are going up, so it's just a case of carrying on.
DAY 4
Overhead squat 4x3
40*5 WU-60-70-70-75
Trouble with the lumbar again on the 60s, but the rest were fine. Still some residual stiffness from yesterday's work, but this had gone by the second 70. 75kg felt a bit like I was cheating, so will have to warm up better next time and get stuck in.
Push press from back 4x3
80-90-100(fff)-90
Thought I'd have a laugh with the 100kg and wasn't that far off. I'm guessing there is a psychological component to this because it's not THAT much more than 90, but just that whole "woah, that looks heavy" issue.
Push jerk 5x2
70-80-80-100(1f)-105*1-110*1(f)
Wanted to see how heavy I could go, so had a slow ramp and then hit what I could. 105kg for 1 isn't too bad, but 110 was a bridge too far. Again, same issue as the big push-press applies, I think.
Barbell military press 5-4-3-3
55-57.5-60-60
More volume, more weight. Happy with that.
Single arm military press 3x5
25-27.5-30(2f*)-16*8
Clearly the OHP had taken more than I'd realised. Still not Skillmister...
Again, a fun session once my muscles had woken up. I could have doused myself in caffeine today for that extra mindfulness, but I've got a religious fast coming up as of Saturday, so need to be as caffeine-free as possible so I don't kill anybody.
Glad the overhead weights are going up, so it's just a case of carrying on.
DAY 5.
Pull-ups 5x5
Bodyweight for all, supersetted with
Lat pull-downs 4x5
Bench press 5x5
80kg for all supersetted with
Floor press 4x5
Again - 80kg for all.
Close grip lat pull-downs 5x5
Supersetted with
Single arm row 5x5
90-70-80-75-75
Tried to find a good load that would spank my back rather than just exhaust me... And I did. Lats and pecs are currently not responding.
BONUS TIME DBSS 3*8 (dumbells in each hand)
14-16-18
Never had hamstring pump before... that's very strange.
Overall, not very interesting, but my goodness it is tiring. I can't feel my lats, pecs, quads or hammies at the moment so sitting down at my desk feels quite unusual.
Skins compression tights were REALLY tight on my thighs after today, which was awesome.
Pull-ups 5x5
Bodyweight for all, supersetted with
Lat pull-downs 4x5
Bench press 5x5
80kg for all supersetted with
Floor press 4x5
Again - 80kg for all.
Close grip lat pull-downs 5x5
Supersetted with
Single arm row 5x5
90-70-80-75-75
Tried to find a good load that would spank my back rather than just exhaust me... And I did. Lats and pecs are currently not responding.
BONUS TIME DBSS 3*8 (dumbells in each hand)
14-16-18
Never had hamstring pump before... that's very strange.
Overall, not very interesting, but my goodness it is tiring. I can't feel my lats, pecs, quads or hammies at the moment so sitting down at my desk feels quite unusual.
Skins compression tights were REALLY tight on my thighs after today, which was awesome.
White. Has to be. 
Mine are black and they still make my legs look enormous...
DBSS may possibly so brutal because it's the equivalent of a monstrous isolation exercise. Sure, it's closed-chain compound, but I think it's reasonably unique in a couple of senses:
- it's quite a stable movement (eventually): I do single leg squats and I spend most of my time trying to balance;
- there is an enormous amount of stress on those muscles: bodyweight and then everything else stacked on top concentrated ion that chain;
- For things like back squats, back comes into it, whereas DBSS, you are forcing the hamstrings to take that weight: straight back? Yup. Vertical back? Yup. Big weight? Yup.
Single leg squats are tiring, but they hurt everything because classic form on them is rubbish. I try to keep my balance, slouch over the knees at the bottom, etc.
Exercise I love and hate. My quads this morning were ridiculous. Only thing that tanks them that much is a big, heavy front squat as upright as possible.
Spot the difference between the part time SnC coach and the layman.
Mine are black and they still make my legs look enormous...
DBSS may possibly so brutal because it's the equivalent of a monstrous isolation exercise. Sure, it's closed-chain compound, but I think it's reasonably unique in a couple of senses:
- it's quite a stable movement (eventually): I do single leg squats and I spend most of my time trying to balance;
- there is an enormous amount of stress on those muscles: bodyweight and then everything else stacked on top concentrated ion that chain;
- For things like back squats, back comes into it, whereas DBSS, you are forcing the hamstrings to take that weight: straight back? Yup. Vertical back? Yup. Big weight? Yup.
Single leg squats are tiring, but they hurt everything because classic form on them is rubbish. I try to keep my balance, slouch over the knees at the bottom, etc.
Exercise I love and hate. My quads this morning were ridiculous. Only thing that tanks them that much is a big, heavy front squat as upright as possible.
Spot the difference between the part time SnC coach and the layman.
It's funny - after doing them on a given day, I don't find stability too much of an issue.
Back when I was sub-90kg, my old coach ad me doing regular BSS with a loaded barbell, and spent six months of 3*8 ... Whilst that tore some of my glute's coccyx insertion, it also gave me monster quads, so I ain't complaining.
And that's with a double scoliosis and one leg nearly an inch shorter than the other due to pelvic tilt. Truck me if that's an excuse.
And on this forum? I'm definitely a layman - check out my 'How to clean' thread for any evidence you need.
Back when I was sub-90kg, my old coach ad me doing regular BSS with a loaded barbell, and spent six months of 3*8 ... Whilst that tore some of my glute's coccyx insertion, it also gave me monster quads, so I ain't complaining.
And that's with a double scoliosis and one leg nearly an inch shorter than the other due to pelvic tilt. Truck me if that's an excuse.
And on this forum? I'm definitely a layman - check out my 'How to clean' thread for any evidence you need.
Sooooo... first day training during my fast. This was going to be interesting. I already knew I was running on a big glycogen depletion as my 'clean' budyweight has dropped by nearly a kilo in the past two days (it's water, due to the lack of carbz, I'm guessing).
Whilst I feel 'trimmer' in a manner of speaking, my muscles didn't feel as itchy for masochism as they normally do...
DAY 1
Snatch balance 4x3
BAR-30-30-30
Yup. Slow. Getting faster on the last two sets, however.
Snatch pulls 3x3
100-100-100
Finally getting into the swing of things. These are a great way to wake the glutes up.
Hang snatch 5x3
50-60-60-60-60
Trained during office hours this morning, so nothing heavy. Concentrating on really fast hip drive. The problem is that then the squat to catch is optional only, meaning that - as a technical session, this is somewhat pointless.
Snatch 4x2
60-50-50-50
Wow. That first pull makes an enormous difference. After the second 60 my head was swimming, so backed off the weight and tried to technique. Middle two were very ropey, but the last 50 was a lot 'better' technically.
Overhead squat 5-4-3-3
50-60-60-F
Ran out of time. It's funny because I can feel my muscles aren't badly bruised by this workout, but they just feel worn out and neglected from the lack of high quality fuel. How you CBL/IF guys do this on a daily basis I will never know.
Not bad as a technical workout, even if the strength element was lacking. I know this will balance out after this week or whatever, but it's still pretty galling to feel exhausted after repping what is normally 'easy' pickings for me. Anyway, feeling nice and spiritual, I'm going to see how bad I feel before eating something this afternoon.
Apologies for lack of vids, but it wasn't the most interesting session in the world for people that aren't bothered by Olympic lifting...
Whilst I feel 'trimmer' in a manner of speaking, my muscles didn't feel as itchy for masochism as they normally do...
DAY 1
Snatch balance 4x3
BAR-30-30-30
Yup. Slow. Getting faster on the last two sets, however.
Snatch pulls 3x3
100-100-100
Finally getting into the swing of things. These are a great way to wake the glutes up.
Hang snatch 5x3
50-60-60-60-60
Trained during office hours this morning, so nothing heavy. Concentrating on really fast hip drive. The problem is that then the squat to catch is optional only, meaning that - as a technical session, this is somewhat pointless.
Snatch 4x2
60-50-50-50
Wow. That first pull makes an enormous difference. After the second 60 my head was swimming, so backed off the weight and tried to technique. Middle two were very ropey, but the last 50 was a lot 'better' technically.
Overhead squat 5-4-3-3
50-60-60-F
Ran out of time. It's funny because I can feel my muscles aren't badly bruised by this workout, but they just feel worn out and neglected from the lack of high quality fuel. How you CBL/IF guys do this on a daily basis I will never know.
Not bad as a technical workout, even if the strength element was lacking. I know this will balance out after this week or whatever, but it's still pretty galling to feel exhausted after repping what is normally 'easy' pickings for me. Anyway, feeling nice and spiritual, I'm going to see how bad I feel before eating something this afternoon.
Apologies for lack of vids, but it wasn't the most interesting session in the world for people that aren't bothered by Olympic lifting...
Needs more OAKG
The CBL guys back load the carbs so that they have full glycogen stores.
Going to save it for when my body has sorted itself out... probably next week for the srs liftingz.
Oh, I ate what I thought was plenty of carbs last night, but just not enough by the 'standard' idea of CBL. No Haribos.
My body's just adapting to different fuel sources, so I'll give it a few days to figure out what is happening to it. Either way, it's a useful "reset" point for it from a nutritional standpoint, so I'll be prepping for serious gainz off the back of my fastin. Or so I think.
as a reference i hit between 300-400g of carbs, looks something like this
Rice 150g (raw) 120g
2-3 croissants 34g-51g
Dextrose - part of shake - 50g
Cornflakes 50-75g +25g-40g dextrose = 65-100g
Banana 25g
Total 304g-350g
Then i occasionally throw in an extra snack if i am feeling peckish. All that between 5 and 8pm, last night i had everthing in the space of 1.5 hours
Hmmm... by the look of it, I might have gotten around half way there (at best). Always MOAR.
That is something I can definitely do.
DAY 2
First pull deadlift 5x5
WU(70-110)-130-140-140-140-140
Speed. All about speed and positioning. Really getting right over the bar to the point just before the weight came off my heels. Nice to get this weight moving without any issue.
SLDL 4x5
140-140-140-140
Speed was the order of the day again.
Glute ham raise 4x3
Getting better, but still only 45 degrees...
DBSS 3x5 (weights are in each hand)
22.5-25-30
Because every day is leg day, mother ******s. Yeah.[/CTFLETCHER)
Felt like giving my legs a good and proper beasting today. Hamstrings feel well and truly violated. Love it.
Met with the coach today and he's set me up a programme review for next Wednesday, gicing me a technique workover as well as finding out what's hot and what's not in my routine.
He's also found me a Crossfito) gym that permits overhead dropping, with some guys who won't mind me not WOD-ing whilst they go nuts.
Damn I love my job.
First pull deadlift 5x5
WU(70-110)-130-140-140-140-140
Speed. All about speed and positioning. Really getting right over the bar to the point just before the weight came off my heels. Nice to get this weight moving without any issue.
SLDL 4x5
140-140-140-140
Speed was the order of the day again.
Glute ham raise 4x3
Getting better, but still only 45 degrees...
DBSS 3x5 (weights are in each hand)
22.5-25-30
Because every day is leg day, mother ******s. Yeah.
[/CTFLETCHER) Felt like giving my legs a good and proper beasting today. Hamstrings feel well and truly violated. Love it.
Met with the coach today and he's set me up a programme review for next Wednesday, gicing me a technique workover as well as finding out what's hot and what's not in my routine.
He's also found me a Crossfit
o) gym that permits overhead dropping, with some guys who won't mind me not WOD-ing whilst they go nuts.Damn I love my job.
I've got colleagues who commute from Northi(ish) London... I appreciate the M11 northbound at that time is a bit different to the roads between here and MK...
But the money saved on physio, gym membership and personal coaching definitely pays for the fuel.
But the money saved on physio, gym membership and personal coaching definitely pays for the fuel.
Yes - they're a pain in the wrists for me. Strangely, I find they really tank my legs a lot more than regular front/back squats, but I'm guessing this is an artifact of the position and stabilising work going on...
Either way, they're awesome.
It's normally around four/five hours as I at least try to put in a bit of effort before chowing down.
I don't workout on an empty stomach (it's been pretty full of eggs, bacon and peanut butter toast), and I get busy chowing down on carbz as a delayed backload in the evening (7-10pm)...
I don't workout on an empty stomach (it's been pretty full of eggs, bacon and peanut butter toast), and I get busy chowing down on carbz as a delayed backload in the evening (7-10pm)...
Gash session today. In an effort to squeeze as many calories into my evenings as possible, I'm staying up too late. 6hrs sleep for the past two nights isn't enough. 
DAY 3
Power clean from hip 4x3
70-90-100-105(fff)
Strength was there, but no speed = not enough power. Glutes were aching at this point from yesterday's volume. Couldn't even get 105 to my shoulders.
Clean pulls 3x3
130-130-130
Adjusted technique to get as much drive as possible for these and was doing much better.
Hang clean 3x2
70-70-70-
Seemed to go ok, but the weight wasn't really where it should have been.
Clean 5x2
70-60-50-50(1f)
Full from the floor, and going for speed/squat. Was getting exhausted at this point. Technically, only the last two were bad, but I was just bushed.
Front squat 5-4-3-3
Dumped because of exhaustion. I tried 1 rep at 50kgs and couldn't get back up from the squat.
Felt like an utter idiot, today. I know consecutive 6hr sleeps are seriously detrimental, and particularly after a big volume strength session.
As such, I'll probably can Tuesday's training as doing it properly takes too much out of me to do it properly whilst I'm fasting (at the moment). I might just restrict myself to technical work for the next couple of weeks whilst my feeding regime is out of kilter.
EDIT: And my hands were shot from hook gripping all of yesterday. Urgh.
That, and a bucketload more sleep. This is just a lesson for me (which is all the more embarassing because I know it anyway: OAKG enhances the recovery process: it does not replace it.
*Idiot*
DAY 3
Power clean from hip 4x3
70-90-100-105(fff)
Strength was there, but no speed = not enough power. Glutes were aching at this point from yesterday's volume. Couldn't even get 105 to my shoulders.
Clean pulls 3x3
130-130-130
Adjusted technique to get as much drive as possible for these and was doing much better.
Hang clean 3x2
70-70-70-
Seemed to go ok, but the weight wasn't really where it should have been.
Clean 5x2
70-60-50-50(1f)
Full from the floor, and going for speed/squat. Was getting exhausted at this point. Technically, only the last two were bad, but I was just bushed.
Front squat 5-4-3-3
Dumped because of exhaustion. I tried 1 rep at 50kgs and couldn't get back up from the squat.
Felt like an utter idiot, today. I know consecutive 6hr sleeps are seriously detrimental, and particularly after a big volume strength session.
As such, I'll probably can Tuesday's training as doing it properly takes too much out of me to do it properly whilst I'm fasting (at the moment). I might just restrict myself to technical work for the next couple of weeks whilst my feeding regime is out of kilter.
EDIT: And my hands were shot from hook gripping all of yesterday. Urgh.
That, and a bucketload more sleep. This is just a lesson for me (which is all the more embarassing because I know it anyway: OAKG enhances the recovery process: it does not replace it.
*Idiot*
Last edited:
I know - it's just annoying that I was so dumb with my recovery when I know how much it compromises my training.
A clean pull is a combination of the first and second pulls of a clean, but with a weight that's too much to actually get to front rack.
So you go through the whole movement:
Stage 1: hamstring deadlinft from floor;
Stage 2: hip draaaaaaaaaaahve!
Stage 3: power shrug.
As the weight is too much, the hip drive and strug will not get the bar anywhere near your shoulders, but will give you a massive workout.
I'll take a vid and post it...
A clean pull is a combination of the first and second pulls of a clean, but with a weight that's too much to actually get to front rack.
So you go through the whole movement:
Stage 1: hamstring deadlinft from floor;
Stage 2: hip draaaaaaaaaaahve!
Stage 3: power shrug.
As the weight is too much, the hip drive and strug will not get the bar anywhere near your shoulders, but will give you a massive workout.
I'll take a vid and post it...
Oh, it's just not working today...
Loaded up 110kg for the video, recorded the video, transferred the video to my computer, uploaded to YouTube, deleted video from computer and camera...
And it turns out I transferred the wrong video from the camera, and deleted the right one... epicfail.jpg
It was actually a painful video because I could only just about pull 110kg when last weak I could powerclean it.
So have this instead...
Apologies for being ******* lame.
Loaded up 110kg for the video, recorded the video, transferred the video to my computer, uploaded to YouTube, deleted video from computer and camera...
And it turns out I transferred the wrong video from the camera, and deleted the right one... epicfail.jpg
It was actually a painful video because I could only just about pull 110kg when last weak I could powerclean it.
So have this instead...
Apologies for being ******* lame.