Triple Extending

Molly · 18-02-2012 1:47pm

Snatches
30Kg x 3
40Kg x 3
50Kg x 3
55Kg x 2 (3 attempts)
60Kg x 2

Clean & Jerks
40Kg x 3
50Kg x 3
60Kg x 3
65Kg x 2
70Kg x 2 (no jerk on first)

Wasn't in much of a mood this morning and was going to leave after about half an hour of warming up. Started snatching and they felt good, cut the first 55 really short so missed out in front. Second and 3rd plus the 60's I really pulled myself under the bar so they felt really really snappy. Felt great. Clean and jerks were fine except when some retard stepped onto the platform when I was about to jerk the first 70Kg, just ended up dropping it in case. Was really annoying. Jerks weren't great today but to be expected as I haven't done one in quite a while. Great session.

Molly · 24-02-2012 11:10pm

Day 1

YTWLs 3 sets

Behind the neck Snatch Push Press x 3 + 3 Overhead Squats
50Kg
45Kg
45Kg
45Kg
45Kg

Squats
115Kg x 5
100Kg x 8
100Kg x 8
100Kg x 8

Bench PRess
55KG x 5
47Kg x 8
47Kg x 8
47Kg x 8

Seated Cable Rows
25Kg x 10
30Kg x 10
35Kg x 10

An individualised program! Also no more cutting just getting stronger and bigger. Strength/Hypertrophy phase at the moment. Main lifts always start with some kind of rep max. Take about 15% off that and do 3 or 4 sets depending on the exercise.

Snatch Push Press was a new exercise, was alright, right arm was struggling on lock out and on the overhead squat part. Dunno what's going on there to be honest, will get it looked at it.

Squats, dunno what to say really. 115 for 5 was tough. Ties a PR actually so will hopefully get a new PR next week. I was supposed to do 97.5 for the sets of 8 but was being lazy so just did 100. Expected 100 to feel light, still felt heavy. It appears anything after 8 reps also kills me. My abs were read to explode on the last rep or two in both sets.

I'm **** at benching. Strange sensation in close to my elbow on my right tricep. Not really painful but felt like a trapped nerve or something.

Cable rows were actually really good, really focused on technique here. Tough session but felt great.

Molly · 27-02-2012 10:02pm

Day 2
Warm up

Power Cleans & Power Jerks
70Kg x 3
63Kg x 4 x 3

Front Squats
80Kg x 5
68Kg x 3 x 5

Barbell Rows
50Kg x 8
45KG x 3 x 8

Reverse Crunches
3 x 15

Split Squats
40Kg x 3 x 10 each leg.

Still had DOMS in my triceps and chest this morning. Great session, was getting ridiculous acceleration on the power cleans. Power jerks were probably 2/3 each time. I'm really not used to the movement but they started to get better as I started to get under the bar more. Front squats were working on pointing my toes forward rather than out, the volume work after was tough. Rows were supposed to be 3 x 10 but I lack reading skills.

Molly · 29-02-2012 11:14am

Day 3

YTWL
1.5Kg x 5 x 3

Snatch from above the knee
Bar x 3
30Kg x 3
40Kg x 3
50Kg x 3
45Kg x 3
45Kg x 3
45Kg x 3
45Kg x 3

Trap bar Deadlift
Bar + 40Kg x 5
Bar + 70Kg x 5
Bar + 90Kg x 5
Bar + 100Kg x 5
Bar + 85Kg x 3 x 8

Overhead Press
Bar x 5
30Kg x 5
35Kg x 5
40Kg x 5
43Kg x 5
35Kg x 3 x 8

Lat Pulldowns
30Kg x 10
35Kg x 10
35Kg x 10

Good session. Snatches felt really good, trap bar deadlifts are different.

Molly · 03-03-2012 7:25pm

Clean & Jerks
40Kg x 3
50Kg x 3
60Kg x 3
70Kg x 3
80Kg x 3
72Kg x 3
72Kg x 3
72Kg x 3

Leg Press
150Kg x 10
170Kg x 10
200Kg x 10
170Kg x 15
150Kg x 20

Romanian Deadlifts
60Kg x 8
80Kg x 8
72Kg x 10
72Kg x 10
72Kg x 10
72Kg x 10

Cable Tricep Extensions
20Kg x 10
20Kg x 10
25Kg x 10

Anekos
3 x 15

Cleans were sweet. Probably missed a jerk per set.

Molly · 05-03-2012 8:50pm

YTWLs
1.5 x (5+5+5+5) x 3

Snatch Push Press + Overhead Squats
20Kg x (3 + 3)
30Kg x (3 + 3)
40Kg x (3 + 3)
50Kg x (3 + 3)
53KG x (3 + 3)
47Kg x (3 + 3)
47Kg x (3 + 3)
47Kg x (3 + 3)
47Kg x (3 + 3)

Squats
20Kg x 5
20Kg x 5
60Kg x 5
80Kg x 3
100Kg x 2
110Kg x 1
117.5Kg x 5
100Kg x 3 x 8

Bench
20Kg x 10
20Kg x 5
40Kg x 5
50Kg x 5
55Kg x 5
47Kg x 3 x 8

Seated Cable Rows
35 x 10
40 x 10
45 x 10

Overhead squats were much nicer than last day as were the push presses, lock out was a lot smoother. Squats I really expected to be bad as I have/had ridiculous DOMs from the RDL's the last day. 100Kg felt alright, 110Kg felt ridiculously easy. Work set was fine, I think I had another two or three reps there. Very happy with that, benching was better also. Great session.

Molly · 07-03-2012 9:14pm

Day 6

Power Cleans & Power Jerks
40Kg x 3
50Kg x 3
60Kg x 3
65Kg x 3
73Kg x 3 (only hit 1 jerk)
62Kg x 4 x 3 (missed 1 jerk per set)

Front Squats
83Kg x 5
73Kg x 3 x 8

Barbell Rows
55Kg x 8
48KG x 3 x 10

Reverse Crunches
3 x 15

Split Squats
40Kg x 3 x 10 right leg only

73Kg is a pr for a power jerk. Power cleans were really good, sweeping nicely and and good acceleration. Took 15% off instead of 10% though. Oops. Front squats were great. Rows were fine, as were crunches. Split squats I can only do on my right leg due to a toe injury on my left foot.

Molly · 09-03-2012 8:28pm

Day 7
YTWL
(5+5+5+5) x 3 1.5KG

Snatches from above the knee
20Kg x 6
30Kg x 3
40KG x 3
45KG x 3
53KG x 3
48Kg x 3
48Kg x 3
48Kg x 3
48Kg x 3

Trap Bar Deadlift
Bar + 40Kg x 5
Bar + 80Kg x 5
Bar + 100Kg x 5
Bar + 105Kg x 5
Bar + 90Kg x 3 x 8

Shoulder Press
20Kg x 5
30Kg x 5
35KG x 5
40Kg x 3
45Kg x 5
38Kg x 8
38Kg x 6 + 2 push press

38KG x 5 + 3 push press

Lat pulldown
35Kg x 3 x 10

I need some shoulders. Squad session thing tomorrow.

Molly · 10-03-2012 7:01pm

Snatching
40Kg x 2
50Kg x 2
55Kg x 2
60Kg x 2
60Kg x f,f
60Kg x 1
62.5Kg x 1
65Kg x 1

Clean & Jerks
40Kg x 4
60Kg x 3
70Kg x 1
80Kg x 1
85Kg x failed jerk
90Kg x failed jerk
95Kg x failed jerk

Massage on quads. hamstrings, glutes.

Lunch

Massage on thing that connects from side of my calf to all my toes and plantar fascia(sp?)

Front squats
60Kg x 5
80Kg x 3
100Kg x 1
110Kg x 1
120Kg x 1 (PR, can't remember ever maxing on this before)

Snatch High Pull + Snatch
40Kg x 4
45Kg x 2

Hang Clean to hips x 2 + Hang Clean + 2 Jerks
40Kg x 6
50Kg x 4

Snatch Position Work form Knees to Hips
50Kg x 3 x 3
60Kg x 3
70Kg x 3

Great day. A lot of good information absorbed. Happy I went. Also bodyweight back up to 69.6Kg this morning

Paudee · 10-03-2012 8:17pm

Good stuff.

Anybody do anything impressive?

Molly · 10-03-2012 8:43pm

Sean Ronayne did 110kg clean & jerk. Was a lot of younger lifters. Miltown Malbay had maybe 8 lifters there. The two finns from Claremorris, and a few of the Edenderry lads.

Molly · 12-03-2012 10:28pm

Day 9

YTWLS
1.5KG (5+5+5+5) x 3

BTN Snatch Push Press + 3 Overhead Squats
20KG x (3+3) x 2
30KG x (3+3)
40KG x (3+3)
50KG x (3+3)
55KG x (3+3)
60KG x (3+1)
50KG x (3+3)
50KG x (3+0) x 2
50KG x (1+3) x 2

Squats
20KG x 5
60KG x 5
80KG x 3
100KG x 2
110KG x 1
120KG x 5 (PR)
102.5KG x 3 x 8

Bench Press
20KG x 8
40KG 5
50KG x 5
60KG x 5
50KG x 6
50KG x 5
50KG x 4
50KG x 2 x 5

Seated Cable Rows
45KG x 3 x 10

Overhead Squats were off today, when I did get them right they were actually quite good, focusing on rotating elbows outwards and staying tight. Just lost concentration a few times. Wrists were screaming at me. Shall purchase some wraps. Was told I wasn't allowed to bounce out of the hole on back squats

Made them way harder. Work set on bench was alright last rep was a grinder though. Volume sets were hard, right triceps was absolutely knackered. Left was fine. The 5 sets of 2 were done with 30 seconds rest between each one. Will do day 8 next session

Paudee · 13-03-2012 1:05am

These would probably suit your lady wrists.

Mine are similiar to these.

Molly · 16-03-2012 3:54pm

Today (in a rush)

skipped warm up

Clean & Jerks
40Kg x 3
50Kg x 3
60Kg x 3
70Kg x 2
75Kg x 1
83Kg x 3
73Kg x 2 x 3

Leg Press
100Kg x 12
150Kg x 10
210Kg x 10
180Kg x 15
160Kg x 20

RDLs
60Kg x 8
90Kg x 8
81Kg x 3 x 10

Lying Tricep Cable Extension
25 x 10
30 x 10
35 x 10

Decent session, cut a bit short (two sets of c&j). No misses on clean and jerks though so that was nice. Jerks felt strong too. Last set of tricep stuff was difficult, will start with that weight next time. Must do anekos when I get home and do some stretching also.

Molly · 19-03-2012 6:03pm

Day 10

Power Clean
40Kg x 3 ( + power jerks)
50Kg x 3 ( + power jerks)
60Kg x 3 ( + power jerks)
65KG x 2 ( + power jerks)
70Kg x 1 (+ power jerk)
76Kg x 3
68Kg x 3
68Kg x 3
68Kg x 3
68Kg x 3

Front Squats
20Kg x 5
40Kg x 5
60Kg x 5
80Kg x 1
86KG x 5
73KG x 3 x 8

Barbell rows
55KG x 8
50KG x 10
50Kg x 10
50KG x 10

Split Squats
45KG x 3 x 10

Reverse crunches
3 x 15

Got a twinge on the first jerk of the top set of power cleans, stopped jerking after that. Decent enough session besides that.

Molly · 21-03-2012 9:22pm

Day 11
YTWL
1.5kg x (5+5+5+5) x 3

Snatches From above the knee
20 x 3
30 x 3
40 x 3
50 x 1
55 x 3 (from 4)
48 x 3 x 4 (almost killed L with one where I stumbled backwards and he wasn't paying attention)

Trap bar Deadlifts
+50Kg x 5
+80Kg x 5
+110Kg x 5
+94Kg x 3 x 8

Overhead Press
20 x 5
30 x 5
35 x 5
40 x 3
47.5 x 5
40 x 7 + 1 push press
40 x 4 + 4 push press
40 x 4 + 4 push press

Lat pulldown
35 x 10
45 x 10
40 x 10 (shoulder felt odd so dropped down)

Wrist wraps felt great, first time snatching without a support since the injury. Trap bar is home made with the most hideous knurling i've ever seen so hardest part is actually on my hands for these.

token · 22-03-2012 12:07am

Molly wrote: »

48 x 3 x 4 (almost killed L with one where I stumbled backwards and he wasn't paying attention)

Try harder next time!

Molly · 23-03-2012 8:08pm

Day 12

Clean & Jerks
40Kg x 3
50Kg x 3
60Kg x 3
70Kg x 1
75Kg x 1
80Kg x 1
86Kg x 3 (failed first jerk, attempted no more as shoulder was weird)
77Kg x 3 x 3

Leg Press
100Kg x 10
150Kg x 10
220Kg x 10
190Kg x 15
170Kg x 20(quads on fire)

RDLS
60Kg x 8
90Kg x 8 (bleh wrong weight, was supposed to be 95Kg)
81Kg x 3 x 10

Lying Tricep cable Extensions
30Kg x 12
35Kg x 12
40Kg x 12 (tough)

Anekos
3 x 15

Paudee · 23-03-2012 9:01pm

Molly wrote: »

Lying Tricep cable Extensions
30Kg x 12
35Kg x 12
40Kg x 12 (tough)

lulz

Myself and Jabba the hutt will be in tomorrow afternoonish

Molly · 25-03-2012 5:08pm

Swapped two sessions so did day 14 instead of 13

Power Cleans + Power Jerks
40Kg x 3
50Kg x 3
60Kg x 3
65Kg x 2
70Kg x 1
No more jerks
75Kg x 1
80Kg x 1
85Kg x 3 (PR single & triple

)
76Kg x 3
76Kg x 3
76Kg x 3

Front Squats
40kg x 5
60KG x 5
80Kg x 1
90Kg x 5 (PR for 5 I think)

Barbell Rows
70Kg x 8
60Kg x 3 x 10

Split Squats
50KG x 3 x 10 (each leg)

Reverse Crunches
3 x 15

Molly · 28-03-2012 7:16pm

Day 13

YTWLS
(5+5+5+5) x 3 x 1.5KG

Behind the Neck Snatch Grip Push Press + Overhead Squats
20Kg x 3+3
30Kg x 3+3
40Kg x 3+3
50Kg x 3+3
60Kg x 3+3

54Kg x 3+3
54Kg x 3+3
54Kg x 3+2

(Lost it at the bottom

)

Back Squats
20Kg x 5
60Kg x 5
80Kg x 3
100Kg x 2
110Kg x 1
125Kg x 5

106Kg x 3 x 8

Bench Press
20Kg x 5
40Kg x 5
50Kg x 5
55Kg x 3
65Kg x 4 + 1 spotter touch
50Kg x 3 x 8

Seated Cable Row
30Kg x 10
40Kg x 10
50Kg x 10

Happy with today. No bounce on squats again

Molly · 30-03-2012 3:10pm

Day 15

YTWL
2Kg x (5+5+5+5) x 3

Snatches from above the knee
20Kg x 3
30Kg x 3
40Kg x 3
50Kg x 3
55Kg x 1
60Kg x 3

54Kg x 3 x 3

Trap Bar Deadlifts
+50Kg x 5
+90Kg x 5
+120Kg x 5
+102Kg x 3 x 8

Overhead Press
20Kg x 5
30Kg x 5
40Kg x 3
50Kg x 5
40Kg x 8
40Kg x 7
40Kg x 6

Decent session, ran out of time for Lat pulldowns.

Molly · 04-04-2012 8:17pm

Forgot to log day 16, wasn't the best session anyway.

Today
Snatch work, worked up to 58Kg. Missed behind and did some complexes at 40Kg then. Pull was looking much better today apparently. My two biggest issues are a hesitancy to get into the bottom of the catch position and not using my arms to guide the bar

Clean & Jerks
Worked up to 88Kg successfully.
Cleaned 93Kg, no attempt at jerk
Cleaned 98Kg (PB) just missed jerk.
Just missed 102Kg clean.

Decent session, some very good info.

Molly · 11-04-2012 9:26pm

Day 1 of new program. 16 day program again

Arnold Press from bottom of a squat
7.5kg x 3 x 10

Snatch Balance (Drop snatch with a little leg drive)
20kg x 3
30kg x 3
40kg x 3
50Kg x 3
55kg x 3
50kg x 3 x 3 (failed one rep in the last set)

Back Squats
20kg x 5
60kg x 5
80kg x 3
100kg x 2
110kg x 1
120kg x 5
107.5kg x 4 x 5

BTN shoulder press from a split
20kg x 5
30kg x 5
35kg x 5
40kg x 5
34kg x 3 x 8

Dumbbell row
30kg x 5 (e/s)
25kg x 3 x 8 (e/s)

Arnold presses from a squat are a major pain in the ass, really hard to lock out behind my head. Drop snatches were good. Wasn't feeling super strong today so was pleased with the 120kg squats, volume sets were good. Shoulder press from btn in a split was awkward but got better the more i did. Rows were hideous on my right side as i managed my finger playing tag rugby and cant really bend it.

Molly · 13-04-2012 9:00pm

Day 2
Snatch Complex with the bar from Box that is shaped like this -_-
OHS x 6 (feet on outside, rest of movements feet on inside to outside)
Snatch Balance x 6
From Hip x 6
Above the knee x 6
Below the knee x 6

2 rounds

Snatch from above the knee
20 x 2
30 x 2
40 x 2
45 x 2
50 x 2
43 x 2 x 3

Clean from above the knee + power jerk
40 x 3
50 x 3
60 x 3
65 x 3
60 x 3 x 3

Front Squats
20 x 5
40 x 5
60 x 5
80 x 5
95 x 5 (PR)
84 x 3 x 5

Jerk dips
140 x 3 ( err meant to be 120 but i'm a dope)
120 x 4 x 3

Good session. Missed a snatch at 50kg cos i was lazy/not thinking. No missed jerks, so happy with them. Front squats were good. First set of jerk dips I couldn't understand why it felt so heavy, let's call it neural overload. Also caught L trying to do double unders at one point this evening. He's not very functional

token · 13-04-2012 10:02pm

Molly wrote: »

Also caught L trying to do double unders at one point this evening. He's not very functional

Haha, L should be a professional crossfitter. He's just about stupid enough to be good at it.

Molly · 16-04-2012 9:16pm

Today (day 3)

Snatch Complex for 1 round (hardly any time)

10 minutes trying sott's presses, managed the bar a few times

will need to get this sorted big time

Drop snatches
20 x 3
30 x 3
40 x 3
49 x 3
44 x 3
44 x 3
44 x 3

Snatches from above the knee
20 x 3
30 x 3
40 x 3
50 x 2
55 x 2
50 x 2
50 x 2
50 x 2

Trap bar deadlifts from a big block (4 or 5 inches maybe)
+40kg x 5
+60Kg x 5
+80Kg x 5
+90Kg x 5
+80Kg x 3 x 5

Push press
20kg x 5
40kg x 5
50kg x 5
60kg x 5
54kg x 5
54kg x 5
54kg x 3

Quite sore all day from a soccer match yesterday. Sotts presses are horrendous. Not much time today so very short rest periods. Not a great day.

token · 16-04-2012 10:54pm

Molly wrote: »

10 minutes trying sott's presses, managed the bar a few times will need to get this sorted big time

You have ****ty calf flexibility as well don't ya? They were a complete non runner of an exercise for me. I just can't do them. I might try a split squat sotts press though next time I'm in the gym and pretend I invented it.

Molly · 18-04-2012 7:42pm

Day 4 (well half of it)

Cleans from above the knee + jerks
20 x 2
30 x 2
40 x 2
50 x 2
60 x 2
70 x 2
75 x 2
80 x 1.5 (failed 2nd jerk)
72kg x 1.5 (failed 2nd jerk)
70Kg x 1.5 (failed 1st jerk)
70Kg x 2

Front squats
20 x 5
60 x 5
80 x 3
90 x 2
100 x 4

80 x 3 x 5

Wussed out on the 5th rep of 100kg at the bottom of it. Was also rushing through front squats as i had very little time. will do the rest tomorrow. RDLs, pull ups and reverse crunches

Molly · 19-04-2012 9:23pm

RDLS
60 x 5
80 x 5
100 x 5
90 x4 x 5

Pull ups
4,3,3

Reverse Crunches
4x 12

Spent ages stretching beforehand, found something that works good for my ankles, hurrah!

Triple Extending

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