Imma gonna be an Emo

token · 09-12-2013 10:21pm

Monday 9th December

As usual Monday before a comp is to do openers.

Split Snatch
up to 70kg, 3 fails @ 75kg

Split Clean & Jerk
up to 95kg, 2 fails @ 100kg

Bulgarian Squats
3x6@25kg db's these were very unpleasant

Aids/Sadness remain at high levels. Before the philly flu I was planning 77/100kg openers. No idea what I'll open at now I'll pick them during the warmup on Friday.

token · 10-12-2013 11:39pm

Tuesday 10th December

Bench
1@90kg
3x10@60kg

Pendlay Row
3x10@60kg

The contagion is starting to ease up I mightn't be too bad by Friday.

I finally managed that 90kg bench with my ignorant approach of only maxing it so far. I might start doing something more intelligent to get to 95kg.

token · 11-12-2013 11:58pm

Wednesday 11th December

Power Snatch
up to 60kg

Power Clean & Jerk
up to 80kg

Ta..ta..Taper

token · 14-12-2013 7:22pm

Friday 13th December

ECB Club Championship

BW: 74.1kg

Snatch
75,78,81x

Clean & Jerk
95,100,104x

Went reasonably well I wasn't expecting much as I felt pretty flat coming off the back of the cold. I tried sneaky 1kg comp pb's on each lift. Al most got the 3rd snatch but I had a press out. Failed the clean on 104kg it was just heavy on the night.

token · 18-12-2013 1:17am

Tuesday 17th December

Press
5x5@50kg
2x10@40kg

Pullups
5x5
2x10 Chinups 2nd set broken

The rest of the month is do whatever I feel like. Which will probably be the addition of higher rep ranges and the odd conditioning jaunt.

token · 18-12-2013 11:11pm

Wednesday 18th December

Squat
5@100kg
2x10@80kg

RDL
4x8@80kg

Lunge
alternating reverse
2x12@40kg

Windmills
4x6@15kg db

Abs were a bit sore from pressing/pullups yesterday. Squats were ****e as a result. Right no more dodging ab work! they are obviously a weak point.

I tried windmills for the first time it took me few sets to get the hang of them properly.

token · 19-12-2013 9:02pm

Thursday 19th December

Bench
5x3@75kg

Pendlay Row
5x3@80kg

S/S
Pushups @ 20kg
Ring Rows
3x10

S/S
Curls @ 17.5kg db's
Pullover @ 25kg plate
3x8

Massive.

token · 23-12-2013 10:35pm

Monday 23rd December

Deadlift
up to 140kg, failed 150kg
2x3@120kg

Press
5x3@55kg
2x10@55kg push press

Bulgarian Squat
deficit
3x6@20kg db's

Pullups
3x6

Landmines
3x6 @ bar + 10kg

I knew I'd only make myself sad if I deadlifted tonight but the above is was what I'd planned for last Saturday. Planned before Christmas boozy booze got in the way.

Failing a 2BW deadlift reaffirms the plan I've already come up with of doing mostly strength work in Jan/Feb. That was depressing tonight.

Last gym lifting for awhile if I'm in the mood ill do some kettlebell stuff and maybe go for a run or something over the next week.

Frogdog · 26-12-2013 2:42pm

If I ever wanted to top myself, I should just read this thread to cheer myself right up!

token · 26-12-2013 4:53pm

Frogdog wrote: »

If I ever wanted to top myself, I should just read this thread to cheer myself right up!

It's either this or cutting myself

token · 30-12-2013 11:13pm

Monday 30th December

Squat
5x5@90kg

RDL
4x6@80kg

Bench
6x2@80kg
15@60kg

DB Row
3x15@30kg

I'm gonna try doing my own programming from next year. I'll be starting the new master plan I came up with next Monday I reckon. It'll no doubt fail but I'm looking forward to see how I fare when doing my own thing. I've done my own thing in the past but only when I had nothing important imminent.

token · 31-12-2013 7:53pm

Tuesday 31st December

Clean Pull
3x3@100kg

Split Squat
front rack
3x5@50kg

Press
3x10@40kg

Pullover
3x10@25kg plate

Pullups
3x5

Curls
3x10@15kg

I was a touch hungover so I kept the weights on the lower body stuff below sadness levels. A few of the lads were doing tandem 50kg snatches for 100 reps. I jumped in for about 10 of them when they started to tire.

Edwardius · 02-01-2014 1:44pm

token wrote: »

when they started to tire.

Never happened brah

token · 05-01-2014 12:53am

Saturday 4th January

Front Squat
5x3@70kg

Snatch Pull
6x2@90kg

Ring Dips
4x6@10kg

Ring Row
4x8

Ab Rollout
3x6 from knee

token · 07-01-2014 11:20pm

Tuesday 7th January

Power Snatch
6x2@50kg

Squat
5x5@90kg

RDL
4x6@80kg

Windmills
3x8@15kg db

Landmines
3x8@bar+10kg

The general gist of my training over the next while is preparing to put sprinting back into the mix and accommodating training for that. Probably in another month but I'll start the training plan now.

The plan is to reduce lower body frequency because trying to do a full weightlifting program while sprinting last year was too far too much. x3 lower body weights and x3 sprint sessions just ran me into the ground. So new plan is 2 lower and 2 upper sessions a week.

I also like the flexibility of upper/lower split. You can train multiple days in a row without too much bother if you want and if you know you're going to miss a session you can just double up.

The upper/lower split should allow for a bit more recovery. I'm dropping the volume of weightlifting lifts down on top of that also for recovery reasons. Also dropping the weightlifting split variations from training unless I'm approaching a competition. The freq/intensity of splitting all the time was wrecking my knee on the back leg from the impact of landing. Being able to walk when I'm old would be nice. The sessions should be shorter also now so less excuses for skipping mobility stuff. Same for ab work.

I was mulling over employing various programming protocols to it. A mix of texas method/531 but I'm gonna keep that stuff relaxed and do what I feel like on the day well with the upperbody stuff anyway. That dere instinctive training. I'm going to do a volume and intensity day on the squat though.

Words.

token · 09-01-2014 12:07am

Wednesday 8th January

Bench
up to 85kg, fail 90kg
3x5@70kg

Pushup
2x10@20kg

DB Row
3x15@32.5kg

I could definitely get used to upper body only days. The possibility of being sad greatly diminishes. I better get cracking doing other stuff soon though because I don't have anything I need to recover from right now and it feels like I'm doing f*ck all.

I'll add barbell row as a 3x5 movement next time before db's as heaviest ones we have are 32.5kg.

Trying a wider grip on bench as I was using a very narrow till now. I'm hoping the change in grip is the only reason I failed 90kg otherwise getting to 100kg is going to be extremely difficult.

token · 10-01-2014 10:04pm

Friday 10th January

Squat
1x5@95kg

Clean Pull
5x3@100kg

Split Squat
w/ front rack
3x5@50kg

Ab Rollout
from knee
3x6

token · 11-01-2014 5:53pm

Saturday 11th January

Press
3x5@50kg

Ring Dips
3x10

Pullups
3x5
2x8 chinups

Pullovers
3x10@25kg plate

Metcon
9 KB Swings @ 32kg
6 KB Snatch @ 24kg
10 minutes

token · 14-01-2014 11:03pm

Tuesday 14th January

Power Clean & Jerk
2 clean + 1 jerk
6x2@70kg

Squat
5x5@93kg

RDL
4x6@85kg

Landmines
3x6@bar+15kg

Hanging Leg Raise
10,8,6

token · 16-01-2014 1:26am

Wednesday 15th January

Bench
3x5@72kg

Pushup
3x10@20kg

Pendlay Row
3x5@70kg

DB Row
3x15@32.5kg

Curls
3x8@17.5kg db's

Pullover
3x10@25kg plate

token · 17-01-2014 9:50pm

Friday 17th January

Squat
1x5@98kg

Snatch Pull
5x3@80kg

Split Squat
w/ front rack
3x5@55kg

Ab Rollout
from knee
3x6

Press
3x5@51kg

Ring Dips
3x10

Pullups
3x5
2x8 chinups

token · 20-01-2014 9:52pm

Saturday 18th January
4hr hike

Monday 20th January

Power Snatch
6x2@50kg

Squat
5x5@96kg

RDL
4x6@90kg

Hanging Leg Raises
3x8

token · 21-01-2014 10:36pm

Tuesday 21st January

Bench
3x5@74kg

Pushup
3x12@20kg

Pendlay Row
3x5@75kg

Ring Row
3x10

Curls
3x10@17.5kg db's

Landmines
3x6@bar+15kg

The program is going pretty well so far. RDLs, Core and upper back strength have been increasing so hopefully they should carry over to PB squats in another month or so.

token · 23-01-2014 9:34pm

Thursday 23rd January

Squat
1x5@100kg

Clean Pull
5x3@105kg

Split Squat
w/ front rack
3x5@60kg

Ab Rollout
from knee
3x8

Side Bends
3x8@32.5kg db

token · 24-01-2014 11:31pm

Friday 24th January

Press
3x5@52kg

Ring Dips
3x12

Pullups
3x5
2x8 chinups

Pullovers
3x12@25kg plate

token · 25-01-2014 4:11pm

Saturday 25th January

Clean Deadlift
up to 140kg

Tabata Front Squat
56 reps @ 50kg

Metcon'ish
Handstand Pushup
Pullup
Ring Row
1-2-3-4-5-4-3-2-1

Messing day.

I did 145kg deadlift also but I'd have to drop the word clean before it.

I wanted to do the front squats @ 40kg but there were a few others doing it and they were all using 50kg. After a few minutes of being called a pussy I moved up. I did 7 reps each interval start to finish.

I started hitting muscle failure when I got to the 5 rep set on the last bit so threw in the towel on working back down the reps.

token · 28-01-2014 12:28am

Monday 27th January

Bench
3x5@76kg

Pushup
3x12@20kg

Pendlay Row
3x5@76kg

Ring Row
3x10

Curls
3x10@17.5kg db's

I still had quad doms today from the tabata front squats on Saturday so went with upper body session.

token · 28-01-2014 11:31pm

Tuesday 28th January

Power Clean & Jerk
6x2@70kg

Squat
5x5@98kg

RDL
4x6@95kg

Hanging Leg Raises
3x8

My legs were still a bit flat so it was a bit of a grind to get through tonight.

token · 01-02-2014 5:01pm

Friday 31st January

Press
3x5@53kg

Ring Dips
3x13

Pullups
3x5
2x8 chinups

The pullups have been progressing despite what my log looks like. I've been going wider each time on pullups and I've had to break up the 2nd set of chins until now but got both sets unbroken here.

token · 01-02-2014 5:10pm

Saturday 1st February

More Saturday messing

I did the Squat challenge that's being going around the internet this week with a few other lads in the gym today.

https://www.youtube.com/watch?v=g0R68g184ag

AMRAP Bodyweight Squats in 5 minutes
50 @ 75kg

My strategy was 5 rep sets every 30 second interval which would give me 50 reps. I wasn't sure if I'd manage to keep that tempo going for the full 5 minutes so really happy to get it. It was the right number to pick because I don't think I would have been able to maintain one more 30 second interval at it.

Fun times!

Imma gonna be an Emo

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