Imma gonna be an Emo

token · 18-10-2013 10:01pm

Friday 18th October

Powersnatch + Snatch
6x1@60kg

Front Squat
5@50kg
3@60kg
3@70kg
5x3@82kg

Clean Deadlift
5@70kg
3@100kg
3@110kg
3@115kg
3@120kg
3@125kg

Snatch Grip RDL
3x5@80kg

Bulgarian Squat
3x6@20kg db's

That was meant to be 6x2 powersnatch but my legs are shot. I didn't wannt to lower the weight so just full snatched the 2nd rep.

Probably need to cut back on the volume a bit but haven't decided if I'll do it from Monday or truck on another week the way I am.

token · 19-10-2013 4:41pm

Saturday 19th October

Messing..

Plyos
Hurdle + Broad jumps

Crossfit!
32kg KB Swing
24kg KB Press switching arms
Box Jumps
15-9-6

Then played a pivotal role in a 405kg deadlift.

token · 21-10-2013 10:15pm

Monday 21st October

Split Snatch
2x3@40kg
2x3@50kg
2x2@60kg
2x2@65kg
3x1@70kg
2xf@75kg

Spllt Clean & Jerk
3@50kg
3@60kg
2@70kg
2@80kg
1@85kg
1@90kg

Back Squat
5@50kg
5@70kg
4@80kg
3@90kg
5x5@100kg

Snatch Pulls
3@70kg
5x3@80kg

Bench
5@40kg
3@60kg
3@75kg
2@75kg failed 3rd rep and quit

token · 23-10-2013 9:27pm

Wednesday 23rd October

Powersnatch
2x3@40kg
2x3@50kg
6x2@60kg

Front Squat
5@50kg
3@60kg
3@70kg
1@80kg
5x3@84kg

Clean Deadlift
5@80kg
3@100kg
3@110kg
3@120kg
3@130kg

SL RDL
3x6@24kg

Pushup
4x10@15kg

DB Row
3x8@30kg

token · 25-10-2013 1:53pm

Friday 25th October

At home

S/S
KB Swings @ 32kg
KB Push Press @ 2x16kg
10x10 w/ 60s rest

Split Squats
5x10@2x16kg KB's

SL RDL
3x12@16kg

I had to lie down after the superset. I stuck in the 60s rest so I wouldn't gas but it only worked until the half way point. This means I'm very unfit but I don't care about that sort of thing this time of the year.

token · 29-10-2013 9:25pm

Tuesday 29th October

Power Clean
2x3@50kg
2x3@60kg
3@70kg
2@80kg
1@84kg
1@87kg
1@90kg
3x2@80kg

Clean Pull
1" deficit
6x3@100kg

Squat
5@50kg
5@70kg
3@85kg
2@100kg
3x5@105kg bailed on last two sets because form got dodge 3rd set

S/S
Ring Dip
Chin up
3x5

token · 30-10-2013 11:59pm

Wednesday 30th October

Power Snatch
2x3@40kg
2x3@50kg
2x2@55kg
1@60kg
1@62kg
1@64kg
3x3@50kg

I wasn't really bothered with training tonight I was drained after yesterday. I started front squatting but they felt awful so I stopped. Bench'd up to 2x5@70kg then and that was it for the night.

token · 02-11-2013 4:34pm

Friday 1st November

Split Snatch
2x3@40kg
2x2@50kg
1@60kg
1@64kg
1@68kg
f@72kg
1@72kg
1@75kg
1@78kg
tf@80kg knee touched
f@83kg clark

Split Clean & Jerk
3@50kg
3@60kg
3@70kg
2@80kg
1@85kg
1@90kg
f@95kg
1@95kg
f@100kg
f@100kg racked it but off balance and dropped it

Squat
5@60kg
3@80kg
3@90kg
3@100kg
3@105kg
3@110kg
3@112kg pb

Starting to get back to some form. I'm doing the NI Open in two weeks probably not enough time to threaten pbs but shouldn't be too far off. Token 3RM pb on the squats as I just haven't tried for it in a very long time.

token · 02-11-2013 4:41pm

November 2nd Saturday

Snatch
technique + snatch balances
then up to 70kg, clarked 75kg

Power Clean & Power Jerk
up to 75kg with power jerks, and 85kg with a split jerk, clarked 90kg.

Squat
up to 110kg single

Clean Deadlift
up to 140kg, failed 150kg

S/S
Chinups
Ring Dips
5x5

S/S
Lu raises with 10kg plates
db curls @ 20kg
2x5 picked too heavy a weight to curl to keep going

I came down to mess about and do upper body but I ended up doing a full session after starting the technique stuff & drop snatches.

token · 04-11-2013 9:52pm

Monday 4th November

Power Clean and Power Jerk
2x3@50kg
2x3@60kg
2x3@70kg
2x2@80kg
1@85kg split jerk from here
1@88kg
1@90kg
1@92kg
1@94kg
1@96kg
f@98kg clark
3x2@85kg

Clean Pull
3@100kg
3@105kg
3@110kg
2@115kg
1@120kg

Squat
5@60kg
3@80kg
3@90kg
3@100kg
3@105kg
2x5@90kg

RDL
5@60kg
5@70kg
3x5@80kg

Messin'
LSits
then..
Plyos (Box Jump, Single Leg Box Jump, Depth Jumps)

Surprisingly ballin' on the powercleans, the speed was there tonight. Heaviest I've gone on them in a long time. Clean pulls were good too but I was wiped by the time I got to squats and they were sh*te.

token · 06-11-2013 8:46pm

Wednesday 6th November

Power Snatch
2x3@40kg
2x3@50kg
2@60kg
1@62kg
1@64kg
2f@66kg
3x3@50kg

Snatch Pull
3@80kg
3@85kg
3@90kg
2@95kg
1@100kg

Front Squat
3@50kg
3@60kg
2@70kg
2@80kg
6x1@90kg

Zombies
3x3@50kg

Push Press
5x5@50kg

Trained at Capital Strength. Nice spot. I started off well same speed there that was there on Monday but musta still been tired after Monday because sh*t got heavy quick. Front Squats were meant to be doubles but there was nothing there. Got given the walker squats to try help lock the upper back in.

token · 08-11-2013 11:11pm

Friday 8th November

Split Snatch
2x3@40kg
2x3@50kg
2@60kg
1@64kg
1@68kg
1@72kg
1@76kg
f@80kg clark
2x2@70kg

Split Clean & Jerk
2x3@60kg
3@70kg
2@80kg
1@85kg
1@90kg
1@95kg
f@100kg jerk
f@100kg jerk
1@100kg
2x2@90kg

Half Squat
up to 120kg, failed 130kg

Split Squat
3@60kg
3@70kg
3@80kg
2@90kg
1@95kg right leg only from here
1@100kg
1@105kg
f@110kg

Bulgarian Squat
left leg only
6@15kg
6@20kg
6@22.5kg
6@25kg

I shouldn't have failed any of the 100kg C&J attempts but because I hadn't hit 100kg in a good while I was overly nervous about it.

The half squats were from boxs. The idea was to overload the squat but I'm not in a good position at parallel to start the squat with my lacklustre flexibility so I'm gonna just do them from the quarter squat position next time.

I decided to try max my split squat for the first time. If I had prior experience of maxing on them I probably would have hit the 110kg. I'll give it another bash after the ni open. That's about half way between my front squat and back squat :pac:

token · 09-11-2013 5:54pm

Saturday 9th November

Squat
up to 110kg + 2x5@80kg

Bench
up to 85kg + 2x5@65kg

Pendlay Row
wide grip
3x8@50kg

SL RDL
3x8@24kg

Not much enthusiasm on this one /hungover

gmcgettrick · 10-11-2013 7:14pm

85kg bench... look at you

token · 11-11-2013 4:24am

gmcgettrick wrote: »

85kg bench... look at you

Oh yeah monstrous so it is. My PB is 92.5kg back when I trained it semi regularly with a v.close attempt at 95kg. I keep meaning to train it properly sometime so I can hit 100kg and talk shi*te down the pub. It'd impress the lads I used to play GAA with back in the day before this S&C lark took hold.

token · 12-11-2013 9:47pm

Tuesday 12th November

Split Snatch
up to 76kg + up to 90kg snatch pull

Split Clean & Jerk
up to 95kg + up to 110kg clean pull

Squat
up to 115kg

Openers for NI Open this Saturday.

token · 13-11-2013 10:29pm

Wednesday 13th November

Bench
up to 85kg again, failed 87kg

Mobility
All of it. Well not quite but I did about 30-40 minutes of sh*te.

A touch off the 407 pound bench Ben Johnson did before Seoul. More science needed.

token · 14-11-2013 11:45pm

Thursday 14th November

Power Snatch
up to 60kg

Power Clean
up to 80kg

Everything felt horrible. That's what I get for doing extra mobility it screwed up the positions I'm used to. I'm gonna sit hunch backed at a chair staring at a computer screen all day tomorrow to sort it out.

token · 17-11-2013 4:37pm

NI Open

BW: 74.2kg

Snatch
76,80,82x

Clean & Jerk
96,100,103

I'm pretty happy with that 5/6 lifts is the most lifts I've hit in a comp in a while! After 2/6 the last two comps I decided to play it a bit more sensible on the openers and the jumps. More hate required on the 82 snatch was all that was missing from a 6/6 showing. I was particularly happy with the C&J's as I often have issues with racking them cleanly but they all went perfect at the comp. There's a bit more in the tank there as well which I should be able to capitlise on before the end of the year.

Cheers to Dead Ed for managing me the mutha****a has got skillz. "Pull the bar like you hate it" worked surprisingly well after a dodgey C&J warmup lift. Plus he aware'd me of a couple of things I can work on like the fact I don't have a consistent first pull.

token · 18-11-2013 10:43pm

Monday 18th November

Bench
5@50kg
2x8@60kg[/B]
8@62kg
8@65kg

Chinup
4x6

Landmines
6 ES w/10kg plate

I hadn't planned on doing anything today but I ended up loitering around when I went to drop some stuff off at the gym.

token · 20-11-2013 10:50pm

Wednesday 20th November

Squat
up to 110kg + 3x3@90kg

Clean Pull
2" deficit
3x3@110kg

RDL
3x6@80kg

Easing back into it. I've got a 4 week program now for the ECB Club Champs next month but I don't think I'll start it until next week until some training motivation returns.

Here's the last C&J@103kg from Ni Open.

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

token · 21-11-2013 11:02pm

Thursday 21st November

Bench
up to 88kg + close grip 3x10@50kg

Pendlay Row
4x8@60kg

DB Curl
3x10@15kg

token · 22-11-2013 7:33pm

Friday 22nd November

Week 1 day 3 (Heavy week)

Power Snatch
5x2@55kg

15m rest

Split Snatch
2x1@75kg

Split Clean & Jerk
2x1@95kg

Squat
up to 110kg, failed 115kg

Clean Pull
4x2@120kg

Landmines
4x6 ES @ 30kg (inc bar)

I decided to start the program for ECB Club Comp on 13th Dec. It's mostly a high intensity / low volume program aka comp specific. I'm not gonna bother logging warmups.

I'll be basing percentages I've to do off maxes between 80/100 - 85/105 depending on how I feel. Today was 80/100 and hard going at that.

It's a 3 day program. I'm gonna do 1-2 upperbody days as well and throw in some core work here and there that I never do to see if it makes any inroad.

token · 27-11-2013 7:00pm

Monday 25th November

Week 2 Day 1 (Max wk)

Split Snatch
up to 76kg, failed 80kg

Split Clean & Jerk
up to 95kg, failed 100kg

Squat
3@100kg

I'd a 'stressful' weekend so wasn't firing on all cylinders here.

token · 27-11-2013 7:06pm

Tuesday 26th November

Bench
up to 85kg, failed 90kg

Pushup
4x10@15kg

Pendlay Row
5@60kg
5@70kg
3x3@80kg

Stupid Metcon
5 Dips
7 PP @ 24kg KB
9 KB Swings @ 32kg

Gave up after 3 rds^

Chinups
2x8

Starting to regain some upperbody strength. Thought I'd get the 90kg bench after the 85kg but should be there next time. Rows/Chins felt good too.

token · 27-11-2013 7:12pm

Wednesday 27th November

Week 2 day 2

Split Snatch
2x2@60kg
2@64kg
2x1@68kg
1@72kg

Power Clean & Power Jerk
reps on clean
2@50kg
2@60kg
2@70kg
2@75kg
2@80kg
2@85kg clean only

Split Squat
w/ front rack
3@50kg
3@60kg
3@70kg
3@75kg
3@80kg

Snatch Pull
w/ 2' deficit
3@75kg
3@80kg
3@85kg

Clean Pull
w/ 2' deficit
3x3@100kg

token · 29-11-2013 10:21pm

Friday 29th November

Week 2 day 3

Power Snatch
up to 68kg, fail 70kg

Split Snatch
up to 75kg, fail 80kg

Split Clean & Jerk
up to 100kg

Squat
up to 115kg

token · 30-11-2013 4:11pm

Saturday 30th November

Press
3x6@50kg

Push Press
3x6@60kg

Pullup
on rings
3x6

I had planned on doing more but I was pretty tired so left it there.

token · 02-12-2013 9:26pm

Monday 2nd December

Week 3 Day 1 (medium wk)

Split Snatch
2x2@64kg
2x2@68kg
2x1@72kg

Split Clean & Jerk
2x2@80kg
2@85kg
1@90kg
2x1@95kg

Squat
5x5@100kg

RDL
6@80kg
6@90kg

A bit of a chore to get through that today. I felt a twinge in my hamstring bending down to start the 3rd set of RDLs so called it a day there.

token · 07-12-2013 4:50pm

Saturday 7th December

I'd a good run there without picking up the virus but it's back now since Monday night. Explains why training really dragged that night. I feel terrible but figured I better do a bit cos I still plan to lift in ECB comp. I reckoned I had a shot at C&J PB in it but v.unlikely now.

Squat
3x2@110kg

Clean Pull
3x2@120kg

RDL
3x6@90kg

Bench
up to 85kg, fail 90kg grgr

Ring Dips
3x8@BW

DB Row
3x8@30kg

DB Curl
2x8@20kg

Muchos sadness.

Imma gonna be an Emo

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