[gymfreak]

Originally Posted by howtomake

How is your hip/glute doing? I found that after I had problems with my knees-related to hips, I couldn't get my body to get into a squat fast enough when snatching. Took me 3 weeks to get them to trust me again.

Once everything falls into place on the lift, you'll be getting that 53kg in no time.

Funnily my knees and hips never bother me when I'm WLing. If anything I get less cramping/pain in my hip flexors as a result. Only starting my prehab stuff today so I'm really looking forward to seeing if it fixes my knee issues! Dying to get back to running...especially with all the gorgeous weather we've been having! I havent even attempted trying to fix my weird racheted attempt at snatching...I figure it'll just iron itself out!

Monday 28th May-WLing
Very very hot in the gym and I had a crappy headache from the heat Was just glad that today is the easiest of days!!

Mobility
Sumo Squats
Quad Walk
Hamstring Walk
Fire Hyrdrants
Scap Pull Ups
Scap Push ups
Leg Swings
x 2

Snatch Drills-15kg
Overhead squat 3 x 5
Drop Snatch 3 x 3
Snatch from the hip 3 x 3
Snatch from knee 3 x 3

Snatches
20kg x 3
22kg x 3
24kg x 3
26kg x 3
27kg x 3
29kg x 2 + a, F F
28kg x 2, F, F, 1...phew
Annoyed at the snatches. Was muscley up the later sets something bad.

Split Jerk
20kg x 3
23kg x 3
25kg x 3
27kg x 3
29kg x 3..easy


Split Squats
20kg x 6/6
25kg x 6/6
30kg x 6/6
35kg x 6/g
35kg x 6/6


Inverted Rows
4 x 8

TYI..used 2.5kg plates
8 reps of each
4 rounds


Good Morning s
20kg x 12
20kg x 12
30kg x 8
30kg x 8
35kg x 8
35kg x 8

Green Band Neutral Grip Pull Ups
3 x 10

Windmills
3 x 10/10

Bicep Curls
7.5kg DBs
5 x 10

Rehabby Stuff

Lateral Step ups
L 2 x 10
R 1 x 10

Single Leg Hip Lifts off bench
L 2 x 15
R 1 x 15

Single Leg squats on to bench
L 2 x 10
R 1 x 10

SLDL with DB
20kg
L 2 x 10
R 1 x 10

Foamrolling-2mins each glutes, hipflexors, ITB

[gymfreak]

Wednesday 30th May-Weightlifting

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatch Combo-20kg
2 Hang Snatch
2 Snatch Squats
2 Drop Snatches
5 sets...easy

Clean, squat, clean, Squat
30kg
32kg
33kg
33kg
34kg
Not a bother

Front Squat..trying to really really use my legs
30kg x 5
32kg x 5
33kg x 5
33kg x 5
35kg x 5

Military Press
27.5kg x 5
27.5kg x 5
27.5kg x 5
27.5kg x 5
27.5kg x 5

BB Complex-15kg bar
6 Upright Rows
6 CGsnatch
6 Squat and pushpress
6 Good mornings
6 Forward Lunges
3 rounds


Playing
Green Band Pullups
5 x 10

Tricep Pushdowns
5 x 12

Rehabby Stuff

Lateral Step ups
L 2 x 10
R 1 x 10

Single Leg Hip Lifts off bench
L 2 x 15
R 1 x 15

Single Leg squats on to bench...these were REALLY hard today
L 2 x 10
R 1 x 10

SLDL with DB
20kg
L 2 x 10
R 1 x 10

[gymfreak]

Thursday 1st June-Conditioning

Mobility
BB Scap Push
Band Pull Aparts
Over and Unders
Hurdle Steps
Leg Swings
Bird dog
x 2

Con Block-10mins
Waiters walk with 15kg DB 60m each way
6 up and backs in 10.31..not as hard as last day

Barbell Complex-25kg
3 Deadlift
3 Hangclean
3 Front Squat
3 Pushpress
3 Back Squat
7 rounds in 15mins ...I really like this one but the squats are hard. Might try fit it in 2/3 times a week to help me build me some legs and to reinforce the movement pattern...and primarily... cos it's enjoyable

Con Block-10mins
Sled Pushes 50m with 5kg
7 lengths in 11.10...had a look through my log and I havent pushed the sled in 2months These were meant to be sprints too...but they were like a crawl with plenty of breaks.

Workblock-15mins
10 Skinny Purple band pullups
5 DB Bench Press 15kgs
5 e/s Elevated split Squats with 10kg
7 rounds in 16.10..was too much messing about picking up weights on this and moving about. I'll set it up closer to each other next day..and move my tush a wee bit faster too!

25 KB Swings
50 Skips
5 rounds
Was going for 10 rounds but I kept on tripping over the rope todayand the skipping was taking ages.

Decided to leave it there as I've tag rugby tonight

[gymfreak]

Friday 1st of June-WLing


Mobility
Sumo Squats
Quad Walk
Hamstring Walk
Bird dopg
Scap Push ups
x 2

Snatch Drills-15kg
Overhead squat 3 x 5
Drop Snatch 3 x 3
Snatch from the hip 3 x 3
Snatch from knee 3 x 3

Snatches
20kg x 3
22kg x 3
24kg x 3
26kg x 3
27kg x 3
28kg x 2 + F
28kg x 2 + F..

Split Jerk
20kg x 3
23kg x 3
25kg x 3
28kg x 3
30kg x 3
Grand

Cleans
Was a little tired by the time I started the cleans. Dieting hard and/or conditioning yesterday is the blame for that. Lesson learned.
30kg x 3
33kg x 3
35kg x 3
38kg x 3
40kg x 3..nearly hitting that 'heavy' stage


Back Squats
35kg x 5
36kg x 5
36kg x 5
37kg x 5
37kg x 5
Weights were a tad lighter than last week because there were a fair few grinders in each set today.


Band Pullups..green band
5 x 10
Supersetted with

Alternative DB Press
12kg x 5/5

Did my rehabby stuff and foamrolled after..and then had an excellent feed and feeling great now!

[gymfreak]

Saturday 2nd June-

Mobility
BB Scap Push
ITYWs
Over and Unders
Hurdle Steps
Leg Swings
Groin rotations
x 2

Snatch Drills-15kg
Overhead squat 3 x 5
Drop Snatch 3 x 3
Snatch from the hip 3 x 3
Snatch from knee 3 x 3

Light Snatches
20kg 5 x 3
Just trying to figure out how to push against the ground and use my legs??? Had to do all this out on the indoor track cos gym was crazily busy and all platforms were in use.

Barbell Complex-25kg
3 Deadlift
3 Hangclean
3 Front Squat
3 Pushpress
3 Back Squat
8rounds in 15.40
Back squats werent as good as last day..legs must be fatigued from squatting yesterdayWas about to continue on a conditioning frenzy but I caught myself. Gonna try do a few minutes most day just to keep it ticking over and just concentrate on the weightlifting...try being the operative word!!!

Rehabby stuff
Foamrolling

[gymfreak]

Monday 4th June-WLing

Mobility
Sumo Squats
KB Windmills
Leg Swings
Quad Walk
Hamstring Walk
Bar Shrug
x 2

Snatch Drills-15kg
Overhead squat 3 x 5
Drop Snatch 3 x 3
Snatch from the hip 3 x 3
Snatch from knee 3 x 3

Snatches
20kg x 3
22kg x 3
24kg x 3
26kg x 3
28kg x 3
29kg x 3
30kg...x a few chickening attempts

Split Jerk
20kg x 3
23kg x 3
25kg x 3
27kg x 3
29kg x 3
31kg x 3...need to pay attention to foot position and dropping with my back leg instead of lunging.
Wasn't on the agenda for today but....
Cleans
25kg x 3
30kg x 3
32kg x 3
34kg x 3
36kg x 3
39kg x 3
41kg x 3
A few sporadic misses inbetween some of those sets

Split Squats
20kg x 6/6
35kg x 6/6
35kg x 6/6
35kg x 6/g
37.5kg x 6/6

Inverted Rows
4 x 8

TYI..used 2kg plates
8 reps of each
4 rounds

A bit of fooling around

[Inspector Coptoor]

Any chance you'll throw up those PLer does WL videos??

[Paudee]

Originally Posted by gymfreak

A bit of fooling around

You are now carrying my child.

Originally Posted by Inspector Coptoor

Any chance you'll throw up those PLer does WL videos??

The view from the front was way funnier, best rack position ever

[gymfreak]

Love the vid!! But you need to practise your TGU ALOT if you plan on using me next time!


Tuesday 4th June-Dossing
Still having trouble figuring out what to do on non ECB days...don't wanna do much cos I want to make WLing my number focus...but yet, doing very little makes me sad

Mobility
Over and Unders
Hurdle Steps
Spiderman Walk
Wall Slides
Fire Hyrdrants
BB Scap Push
Leg Swings
x 2

Snatch Drills-15kg
Overhead squat 3 x 5
Drop Snatch 3 x 3
Snatch from the hip 3 x 3
Snatch from knee 3 x 3

Snatches
20kg x 3
23kg x 3
25kg x 3
27kg x 1 or 2 reps :(Was thinking far too much and muddling everything up.
20kg x 3
22kg x 3
24kg x 3
26kg x 3
28kg x :(nope

Workblock-15mins
10 TBDL 50kg..ouchies
10 Inverted Row
10 Med Ball Slams...arms were shattered trying to do these
10 rounds in 14.40mins

Pullups
4 x 4

Rehab stuff

Feel like i didnt even train

[gymfreak]

Wednesday 6th June-Weightlifting

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatch Combo-20kg
2 Hang Snatch
2 Snatch Squats
2 Drop Snatches
5 sets...easy

Clean, squat, clean, Squat
30kg
32kg
34kg
36kg
36kg
Grand.

Front Squat
30kg x 5
32kg x 5
32kg x 5
33kg x 5
33kg x 5..really keeping the weights low and working on using my legs. The unfortunate part about it is all my skinny jeans have started to get very tight on my legs Im happy that there is a little muscle building going on...but still

Military Press
27.5kg x 5
27.5kg x 5
27.5kg x 5
27.5kg x 5
27.5kg x 5

BB Complex-15kg bar
6 Upright Rows
6 CGsnatch
6 Squat and pushpress
6 Good mornings
6 Forward Lunges
3 rounds..easy. I should probably add weight to this next week


Playing...really I was just putting off doing the prehab stuff

Green Band Pullups
5 x 10

KB Windmills 8kg
5 x 10

Pushups
5 x 10

Russian Twists 12kg
5 x 10

Rehabby stuff

Grand day, everything was grand

[gymfreak]

Friday 8th of June-WLing
Session started off as a bit of a disaster cos I started getting myself worked up and flustered..which is NEVER a good combo for me. Gym was packed, felt like I had no room and then snatching on top of that made for a mini disaster. Snatches have been pissing me off lately cos I know technique is faaaaaaaar from good

Mobility
Sumo Squats
Quad Walk
Hamstring Walk
Fire Hydrant
T-Spine
Scap Pullups
windmills
x 2

Snatch Drills-15kg
Overhead squat 3 x 5
Drop Snatch 3 x 3
Snatch from the hip 3 x 3
Snatch from knee 3 x 3

Snatches 20kg x 3
23kg x 3
25kg x 3
28kg x all over the place
28kg x 3
29kg x a lot of missed reps
28kg x 3
29kg x a ridiculous amount of missed reps
29kg x 3..a really solid looking triple
30kg x 1

Had a good ole chat with Wayne about the pissedoffness and the programme and all that stuff mid sets. Which also included the age old question...'you do realise your only a beginner?' whoops. Happier now. One week left and then a testing week

Split Jerk
20kg x 3
23kg x 3
25kg x 3
28kg x 3
30kg x 3
32kg x 3
Grand

Cleans
30kg x 3
33kg x 3
35kg x 3
38kg x 3
40kg x 3
42kg x 3..we're at the 'heavy' stage now!

Back Squats
35kg x 5
37kg x 5
39kg x 5
40kg x 5
41kg x 5
Need to push these harder. was quite reserved cos last week they felt hard

Workblock-15mins
10 Green Band Chin Ups
10 24kg KB Potato Sack Squat
10 Pushups
9 rounds in 15mins..completely lost count! Anywhere between 8-11 is prob accurate!

Prehabby Stuff

Ended up being a grand session.
***Must not let myself get worked up***

[howtomake]

Originally Posted by gymfreak

Had a good ole chat with Wayne about the pissedoffness and the programme and all that stuff mid sets. Which also included the age old question...'you do realise your only a beginner?' whoops. Happier now. One week left and then a testing week


Ended up being a grand session.
***Must not let myself get worked up***

slap slap! You are doing more than grand, besides with WL its only a given that it will piss you off from time to time, have you not read enough of the logs around.

[token]

Originally Posted by token

Don't worry after a full months you'll be as miserable as the rest of us.

Embrace the emo!

[gymfreak]

Originally Posted by howtomake

slap slap! You are doing more than grand, besides with WL its only a given that it will piss you off from time to time, have you not read enough of the logs around.

Stupidity gets me all confuddled!! I think I need to go and do yoga or something to calm all my hype-y-ness!!!

Embrace the emo!

There'll be NO EMO in this log!!! It'll be all sunshine and rainbows.

[gymfreak]

Saturday 9th of June

Went in to just do some mobility, light snatch drills and a con block....got a teeny bit carried away

Mobility
Over and Unders
Hurdle Steps
Sumo Squats
YTWs
Scap Pullups
x 2

Snatch Drills-15kg
Overhead squat 3 x 5
Drop Snatch 3 x 3
Snatch from the hip 3 x 3
Snatch from knee 3 x 3

Completely forgot the above plan of a 'recovery-esque' session

Snatches
20kg x somehow fell flat on my ass:confused:but it was funny...and didnt hurt
20kg x 3
23kg x 3
25kg x 3
28kg x 3
30kg x 1, 0, 0
30kg x 1, 0
30kg went up pretty easily, happy enough with that.

Cleans
30kg x 3
33kg x 3
36kg x 3
39kg x 3
41kg x 3
43kg x 1, 0, 0
43kg x 1, 0...figured I was getting tired

Pullups
5, 5, 4, 4, 4
Arms were absolutely shattered trying to do these.

Reeeeaaaly had no intention of doing that workout...whoopsIm guessing rest day tomorrow