I-YAN BAAAAAAAARRRR, I-YAN BAR.

d'Oracle

Right so, I have lurked, I have posted stupid comments, asked noob questions and made dumb jokes.

Reckon the only thing left to do is start a log.....
Specially as I am pumped with glee after tonights WO.

Starting Strength.
Laughlinstown Leisure Centre.
Some people think I do nothing but squat.

You join me on day 15, workout A.

Im 93kg,
6'1" and
27 years of age.
No idea what my BF is but I have a mild belly & love handles which Im not overly concerned about.

Figures:
Squat: 85kg
Fail last rep, felt like there was no bounce. Im happy with my form, although my hips come a bit fast on some heavy work reps.

Bench 57.5kg
Slow as. Not sure if its a good idea to push this next time.....
I also got a hamstring cramp setting up for the 3rd set.

Deadlift 100kg.
First time. Frickin Pumped over this. Could have done a few more too.

Press 40kg
Power Clean 32.5

The clean is pretty small and my technique goes from good to not great.

Elsewhere, I do 1 hour of 5-a-side a week where I run the ass off myself for the pig iron of it.

d'Oracle

Boom.

Number 16
Workout B.

Squat: Press: Power Clean
20x2x5 20x2x5 20x2x5
45x1x5 25x1x5 22.5x1x5
60x1x5 30x1x5 25x1x5
70x1x3 35x1x3 30x1x3
80x1x2 40x1x2 35x5x3
85x3x5 45x2x5
42.5x1x5

Squat better today.
Didn't feel strong through the warmup, but flew once I put 85 on the bar.

Press wasn't great. Couldn't find the biscuits for the first two sets, then found them dumped in a corner. I always put my weights away, hate people who don't.

Power Clean is a bit messy at work sets. Need more weight though.

d'Oracle

Number 17.
Workout A.


Squat:
20x2x5
45x1x5
65x1x5
75x1x3
85x1x2
90x1x5
90x1x2 (big fail)
85x1x5
85x1x3

Bench. Deadlift
20x2x5 20x2x5
30x1x5 60x1x5
40x1x5 80x1x5
50x1x3 90x1x3
57.5x3x5 100x1x2
110x1x2
100x1x3


Dissapointing day.
Felt strong as an ox at the start.
Form got a little shaky at the start of the 1st squat set. Got lost in the hole on rep 3 of set 2. Backed off.

Bench was grand. Less slow than the last one. In order to alleviate my fear of killing myself with a bar, I moved into the power rack for the second two sets. Exceptional piece of equipment that.

Deadlift was a real kick in the whole-lotta-rosies. After feeling so strong last week at 100, I fell to **** on the work set. Backed off to 100.
Give it another try on Friday.

If anyone is listening. My squats have gone 85 - 85 - 90(big fail).
Failing in the second set says I'm not ready for 90, should I try 87.5?
Or just try 90 again on wednesday?

d'Oracle

1 hour of football.
8 a side on a 5 a side pitch.
Really had to try to get the sprints in.

I think my persistence with football says a lot.
Every night I play I walk away wondering why I bother.....

d'Oracle

The weather has damn near killed me.

B
No 18.

Squat
20x2x5
45x1x5
65x1x5
75x1x3
85x1x2
87.5x3x5

Form was very messy.
Couldnt get the grip right. The welts on my back are too wide, Dunno.
Could be the heat, but it all felt wrong today. Got through it anyway.

Press
20x2x5
25x1x5
30x1x5
35x1x5
42.5x1x3
45x3x5
Failed, oddly in the second set last rep.
Said **** it, rested a bit more and god through the last, although I was popping into it a bit from the legs.

Power Clean
20x2x5
25x1x5
30x1x5
35x1x3
37.5x5x3

Form shakey some times. but mostly good.

d'Oracle

Hi Nobody.

No.19
A

Squat.
20x2x5
45x1x5
65x1x5
75x1x3
85x1x2
90x3x5

Bit mucky at the end. Hard on the back. Think I will get a belt.

Bench
20x2x5
30x1x5
45x1x5
55x1x3
60x3x5 pb

Good, bit slow, but felt more confident in the cage.
Happy to get the 20kg plates on.

Deadlift
20x2x5
60x1x5
80x1x5
90x1x3
100x1x2
110x1x2 Fail
100x1x3

Failing off the ground 3rd rep. I think my hip lockout can take it, so I have decided to augment my knee lockout.

Halted DeadLift.
60x3x5

All in all happy.
Will have to stick at 110 for another session.
Must buy a belt and chalk.
Is liquid chalk messy? Chalk aint allowed in my gym.

d'Oracle

Day 20.
B.

Squizzaht.
20x2x5
45x1x5
65x1x5
75x1x3
85x1x2
90x3x5

Just about got that one out.
Having concerns about my form and I think its affecting my form at heavy weights. Did adjust the grip, put the bar lower and switched up my grip. Felt o.k. but I will have to re-rack more carefully now.

Press.

20x2x5
25x1x5
30x1x5
35x1x5
37.5x1x3 (doh)
40x1x2
45x1x5
45x2x4

****ed up this today. Lost concentration in mid warm up. Stupid boy.
Failed the last rep of my later sets across. Did a set of 3 push presses at 40 for a fun back off.

Power Clean
20x2x5
25x1x5
30x1x3
35x1x3
40x5x3 (PB)

Form a bit ****ty in some sets at work weight. Otherwise good.

Halted Deads.
60x3x5

Just to keep working on my dead issues.

d'Oracle

Tonight I will play football.
Probably not the best Idea, given how my legs feel after last night.

Here are a goal or two.

1) Squat: Short term BW. (Thats 93Kg) Should be in the nbext week or so.
Med Term: Novice Strength Standard : 105kg
LongTerm: 1.5BW

2) Deadlift. : 135kg (Novice Strength Standard)
Onwards 200Kg

3) Press, Bench, Power Clean (Novice Strength Standard)

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf
Based on SS/PP Stuff.

Chins.
Do em.:D
Seriously, Soon I am going to add chin/pull work.
Cant do them now, but I will. Dips will probably come after.

Once I get the chins in, I might try Cindy.

d'Oracle

A.
#21

Squat
20x2x5
45x1x5
65x1x5
75x1x3
90x1x2
95x3x5 BW!!!!!

OH YEAH. Smiling like an idiot as I emptied the bar. Had originally said I'd do 92.5, but I had been reading about scapular contraction etc and made a big effort to tighten stuff up. Form much better. Very happy.

Bench.
20x2x5
30x1x5
50x1x5
60x1x5
62.5x2x5 (1x3)

I actually messed this up through stupidity. Rushed into the second set, failed on rep 4. One of the resident monsters wanted to squat. Should trained in on the bench with some other guy. So I was a bit of a dick.
Shy.

Deadlift.
20x2x5
60x1x5
80x1x5
90x1x3
100x1x2
110x1x3
110x1x2

Silly. One appaling rep and I walked away from the bar.
Should have dropped it and reset my self. But I quit like a goon.
Went back and did 2 reps at working weight, but I can hardly call it a 5RM.

3x500m with 30sec rest on the rower.
Something I wanted to introduce for cardio.

Roll on saturday.

cardio,shoot me

congrats on bw squat, im currently 2.5kg away from it myself

d'Oracle

Thanks Cardio.

Yesterday.
No. 22.
A

Squat
20x2x5, 50x1x5
70x1x5, 80x1x3
95x1x2, 100x2x5
100x1x3
60x1x4

Mostly good, hard though. Failed miserably on rep 4 in the last workset.

Press.
20x2x5, 25x1x5
30x1x5, 35x1x3
42.5x1x2
45x2x5, 45x1x2
Push press slow neg
45x1x3

I think this is stuck:(
Did the push to back off a bit.

Power Clean
20x2x5, 25x1x5,
30x1x5, 35x1x3
40x1x3, 42.5x5x3

Technique was messy. Im worried about it.
Also my elbow feels odd. It stings and feels stiff.
Think I might be using the arms too much.
Got my reps.

Halted deadlifts
60x2x5.

Will stop assistance work if my deadlift sticks.

Went Hiking today.
Incidentally, my diet since friday has been disgraceful.

d'Oracle

#23
A
(as in pile of Ass)

Squat.
20x2x5, 70x1x5
30x1x5, 80x1x3
90x1x2
100x1x4
100x1x3
90x1x5
95x1x3

Crap.
Utter crap. Elbow started hurting as soon as I started.
Nothing in my legs, absolutly ****ing nothing.
Technique muck after rep 2 in the heavy sets.

Bench.
20x1x5
30x1x5
50x1x3
60x1x2
62.5x2x5
62.5x1x2
60x1x3

Saving grace.
Slow bar but feels like its going somewhere

Deadlift.
20x2x5, 80x1x5
60x1x5, 90x1x2
110x1x2
110x1x1
110x1x2

I felt like kicking something.
Totally ground to a halt. Technique could have been dangerous too.
Totally stuck. Time for a reset. At 110kg. When my squat is pushing towards 100.

My elbow hurts, my shoulder feels odd. Could be an osteo thing.
Also have a funny tight feeling in my right adductor when I squat.
Im gonna take a few days off.

So disappointed with me....

DamienH

Loving the ska, thought of the song when I saw the title. Make sure you're stretching aswell, it helps. Get back on the horse !!!

d'Oracle

Cheers.

I think my head needs a break too though.
I might go on thurs.
Depends on how I feel.

Still playing football tonight though.

d'Oracle

#24
B

Took an extra few days cos of my leg and shoulder being funny.

Squat
20x2x5, 50x1x5
70x1x5, 80x1x3
90x1x2, 95x2x5
95x1x2, 95x1x3

Failed cos I had the bar wrong in the last set. Went too deep and killed my bounce. Did the three to make up. My leg is sore, will have to get something done bout it.

Press
20x2x5, 30x1x5
35x1x3, 40x1x2,
45x1x5, 45x1x1
40x1x3, 40x2x5

These killed me, really tough.
Went to the dogs on 45. Barely got through the last set.
Probably should have gone for 40.

Power Clean.
20x2x5, 25x1x5
30x1x5, 35x1x3
4x1x3, 45x5x3

Im really not sure how my form is.
The weight is starting to feel heavy though.
Find myself clearing the ground less when I jump. Elbow stung a bit.

Ultimatley Im glad I went, but Im gonna have to get checked out.
I reckon I need an osteopath.

d'Oracle

A ( as in alpha)
#25

Squat
20x2x5
50x1x5
70x1x5
80x1x3
90x1x2
100x2x5
100x1x3

Fail on rep three. Not sure if I killed myself or it was a grip thing.
Probably grip. My shoulders felt they were too forward.
Not a worry. Will probably try again before I reset, was tired today.

Bench
20x1x5,
30x1x5
50x1x3
60x1x2
62.5x3x5

Good. Nice tight form. Bar slowed down in the second set. Focused on form and a solid drive in set three. Happy. Get to load up next time.

Deadlift. (Reset)
20x2x5
50x1x5
70x1x4
80x1x2
90x1x5

Apart from a little loss of grip, this was grand. Did focus on form though.
Dont wan't to stick again. I have taken that "heavy metal offer the goblet" thing that I saw "the minx" do to pull the scaps back. Seems to help.

Positive, but my elbow smarts.
And my leg is will be sore.

d'Oracle

Tuesday night was crippling.

Plus my elbow went bonkers in a tackle.
More Later.

d'Oracle

OK.

Now Im buggered.

Got in.
Warmed up my squats.
Got to the worksets, feeling a little weak in the thighs.

Started workset.
Form wrong cos I was concentrating on keeping the bar up.
Stopped after 100x3

Right arm weak.
Stripped the bar to 60kg.
Did 60x2x10 for the craic.

My elbow went bananas.
Im in a lot of pain.
Shoulder to finger tips.

If its still generally sore in the morn I will go physio.
If its not but uncomfortable and low in motion I will go osteo.

As a side note I woke last night and I felt I was lying with my head wrong, so here is hoping.

I will let ye know.

d'Oracle

Osteo booked for mondsy
Feel odd today.

Kind of half limping.

Might go a cardio session or two over the weekend.
The rower feels ok. Might post some 500 times.

d'Oracle

Bogey.

He says I need a week off weights.
Says football and cardio is ok.
I might put in some mad rowing at the weekend.

Gutted.
Really want to lift.
Going to have to drop my figures.

He also suggested because of my postural problems I should lay off extension exercises.

Edit: Raaarrrrr.
Not feeling sorry for myself.
I Suffer from Lordosis.
My form will be corrected and I will do reverse crunches and ab work.

I WILL FIX ME.

d'Oracle

First hack at HIIT rowing.

30"/1'30" Intervals.
Its hard keeping the power output up.
Hard stuff.

Followed by
3x15 Reverse Curls
3x30 Supine bridges.

Various postural exercises.

d'Oracle

Last night I played football.

We played 4 on 4 in a larger astroturf pitch which can fit 7 a side and still have a bit of room.

We played a special rule where you can't score outside the arc around the goal.
It was Flat Murder.
Loads of sprinting, not so much rest time.

d'Oracle

I am a blouse.

First ever Calesthenic tabata.
First ever tabata for that matter.

It started as pushups.
Couldnt rep on the third interval so I jumped up and did air squats.

So it went.
2 intervals pushups
2 intervals air squats
2 intervals pushups
2 intervals air squats.

Then core and postural stuff.

d'Oracle

OK.

Having not posted any information on my Personalised, Personal trainer supplied programme, I have been neglecting this.
I won't bore anyone with the details, but I will be going back to it.

Currently, I'm a bit tight on cash.
As a result, I will have to forgo my gym subs this week. (I pay monthly at a community gym)
As I am coming off a period where I was working 10hr or more a day, I have missed a couple of weeks work.
So not working out is not an option.

My soultion: Bodyweight month.
All October, I will be working out with Bodyweight exercises.
I intend picking up the Lidl Pull bar for bodyrows.
And I have a fitball for some handy assistance.
That is probably all the equipment I need.

I'm thinking of loosely following this form.

1) Skills work: Some type of skill practice.
2) Bodyweight Metaconditioning session or bodyweight exercises in sets across for strength work.

That kind of structure is something I like about what I see now and again on Crossfit Ireland. So I will modify this approach.
Hopefully.

I will also be doing some cardio stuff now and again.
Also I will incorporate some 0 equipment metcons for when you are travelling that I found on Crossfit New Zealand while aimlessly surfing fitness stuff one night.

I think I will benefit from this approach for a month.
Tonight:

L-sits progression

Followed by

4 rounds for time.
10 Vertical Jumps
10 Pressups
10 Reverse crunches (supposed to be situps but I don't do them cos they are ghey)

Edit:
Knee tuck on two chairs.
3X 1.00

Well not really but I will get there soon.

6:58
Push ups were tough.
Last set was a horror show.
Actually made solid snake death grunt as I made my 5 attempt at the last 2 reps.

Hopefully I keep this up.

d'Oracle

Chair Dips:

5-3-3-2

Didn't see the point in testing to see if I could get another set of 2 so

10x Assisted Chair dips.
(lower chair, heels on the ground, full stretch.)

My dips are weak.
They will be made not weak.

Then

10 Air Squats every 1 min of a 1.5k run.

More of a canter than a jog.
Funny one this. If you go fast, you won't get as many squats in.
Also the logistics of timing with my phone werent great.
About 80 squats I think. Could have been more.
I ran a bit over too.

d'Oracle

Todays ******ry.

Stretching and mobility.

Swissball Pistols. 6 r 6 l

OHS with broomstick.
Not sure why. Just for the craic really.
Good squat warmup.

5 Rounds

5 Body Rows
10 Pushups
15 Air Squats.

8:25

This was hard.
I'm not happy about how hard it was.
But through work comes improvement.

d'Oracle

Dips.

5-5-4-4-3
Better.

3x Slow negative Chins.
20sec-24sec-30sec.

Loads of mobility stuff.

My backs a bit ****ed so I packed the negs in.

And hour of tearing around a football pitch.

Not great.
Was doing the dips between cutting stuff to make the dinner.
Probably should have done more.
Not sure what I will do tonight.

d'Oracle

3x15 Pressup legs on swiss ball
Harder than they were....

3x10 body rows.
Not sure Im doing these right.

2x Tabata Air Squats
**** me that was tough.
Score 12

Thats about 200 squats, given that I started with 17 then 15
I expect to be sore tomorrow.
If Im not I will be well chuffed.

d'Oracle

3K Run.

Slow.
With stopping.
Its been a while since I was as drunk as I was last night, Definate hangover performance issue.

d'Oracle

Bit more strength orientated.

Dips 5-5-4-4-3 :mad:

With

BW lunges 5x30 (15 each leg)

Relatively quickly, more to try and shake the feckin DOMS from the double tabata on Friday.

5 x 5 Body Rows (2-0-2)
Feeble bastard.

3 Supersets
20x Reverse crunches
With
5x 20sec Prone Cobras.

d'Oracle

Slow Negative Chins.

Im increasing the amount of negatives everyday and throwing body rows in a few times a week.

Franley

7.05.
Burpees are hard.

d'Oracle

8x 15 sec Slow Negative chins.
Getting there I hope.

Load of push-ups.
As a precursor to the 100 pushups "programme"

Start of a Planche and Lever progression.

Decided to add some fun programmes as It looks like I wont be able to afford the gym again next month......

d'Oracle

I has a Chin-up.:D

Also, did lots of Frog stands.

d'Oracle

Lord knows if I am gonna keep this up or what this time.

But I will give it a shot.
I'm still piss weak.

Armstrong Chin-up programme.
W2-D1
5 max effort sets.
5-4-3-2-3

Shrimp.
10 each leg beginner
10 each leg Intermediate. (these are kind of tough.)

30x 7.5kg TGUs. Still getting the form down.

Dips
5-5-5-4-4

Definite improvement in Dips.
Haven't done them in weeks.
Shrimp are a means to progress towards pistols.

That is what I may refer to as a Dynamic Strength Session.
Tomorrow I will do some sort of Metcon.

d'Oracle

Not so much.

Armstrong W2 Day2.
1x1,1x2.......1x5,1x4 Fail.
1 max effort set. 3 reps.

Tabata Air squats.
Score: 17

3x5 Pseudo Planche Pushups.

Should have done more really.....

d'Oracle

Armstrong Chins W2 D5 Did Day 3 workout to work the pulls a bit.

Wednesdays CFI Wod.

3x Dips
6x KB swings (did 7.5kg DB swings, 1st time doing swings)
9x Air squats.

Got 12 rounds.
Should have gotten 13-14.

Good workout that.

Herselfs mother called in while I was lying on the floor sweating....:D

d'Oracle

Gymnastics messing.

3x 1min Hang tuck.

Supersets of 30 sec frog stand with 5 x 3-0-3 Pseudo Planche Pushups.

3x 30 sec Prone cobra but with my legs up like an arch.
Just cos haven't done enough extension stuff recently.

Light.

d'Oracle

Armstrong. D1. Thats Week 3
6-4-3-3-1

Not sure if thats an improvement.
6 is a max, but the last set I was fudged.

10x Beginner shrimp each leg with slow negatives.

10x5kg DB snatch.

Then

4 rounds for time.

10x 10kg DB squat snatch. 2 rounds a side.
10x clappy pushups.

7:32.

Tough.
Last round the snatches got sloppy and high.
Clappy pushups were as slow as can be.
Really, I don't know how I got up.

d'Oracle

Bodyweight Gaeity.

Armstrong Pullup programme. W3 Day 4.

29 worksets of 2 pullups =1 rep.
Jesus.
Last week it was 8.
I have no clue what the **** happened here.


3x30sec Frog stands.
2x1:00 L-sit on chairs.

d'Oracle

Armstrong W5 Day 2

Pyramid Chins. 5 sets plus 2 reps and a max effort set of 4.
21 chins altogether.

Pair of Tabatas.

Tabata DB (nay KB) swings. 10Kg DB
Score 8 but some rounds were 10.

Tabata Air Squats.
Score 14.
Was 15 for most of it.

This is bad after 2 weeks of minimal effort....:D

For 2010 I have goals.

Obviously I will move hell to get gym fees for this year.
Goals:
Bench BW. ( I consider this the hardest.)
2 Deadlift 2xBW (actually no this)
3x5 BW squat (I should get this by April.)
10x Overhand strict pullups.
30 Kipping pullups.

Thats all for now.

d'Oracle

To hell with this metcon nonsense for a while.

I'm back in the gym.
Very conservative, but it was a day one session.
So only sets across matter.
I'm a Svelte 90kg after christmas.

Workout A.
Squizzat 3x5x60

Possibly I imagined the bar slowing down.
Main thing is it was moderatly taxing.

Bench
3x5x50

Was a bit shaky but grand once in the groove.
Should be back to pre breakdown 60kg in no time.

Deadlift.
3x5x90kg.

Bodyweight basically, Well could have put more but I didn't want to leave something for the progression.

One arm DB rows 20x20kg each arm.
Too light. Will be doing these once a week, get a headstart on my grip.

rubadub

d'Oracle wrote: »

Shrimp are a means to progress towards pistols.

How are these going? I cannot do a pistol and it is partly due to flexibility, I could not hold onto my toes sitting on the ground so figure no way I could do a pistol. I have done one leg squats on a sturdy table, I put one leg up on it so I am in a very deep squat, then thrust myself upwards and then do a slow negative all the way down again. I have kept a light weight in my hand which both allows for balancing and adds a little weight, I was thinking a barbell might be even better, like a tightrope wire walker!

This is a good video on pistols, strange accent, I forget where he is from.

https://www.youtube.com/watch?v=m2Ek6hwSWns

d'Oracle

rubadub wrote: »

How are these going?

Nightmare.
The beginner shrimp ones are handy enough, but I suspect I push off the floor too much with my foot.

Also I have woeful balance in my left leg due to a fairly hefty ankle tendon injury I did a couple of years back. So with the back heel up it gets really tough.

I'm also not convinced that they will contribute that much to pistols as they feel different to squats. I did them with slowish negatives one day and my upper hamstrings were mashed but my quads felt alright.

As for the Pistols themselves, I'm a little cautious of them after I was trying them down to a low stool and I went over the back, combination of the balance problem and lack of flexibility. Not sure how I'm gonna fit them around the weights, but I have an idea for a bodyweight day of Pistol work (squat), Dips/support (press) and Chins/Lever stuff (pull). In case I have to give the gym a miss anyday.

rubadub

d'Oracle wrote: »

Also I have woeful balance in my left leg due to a fairly hefty ankle tendon injury I did a couple of years back. So with the back heel up it gets really tough.

Might want to take it easy so, I hear the pistols can be dodgy for the knees, I messed up my ankle once or twice years back slipping on ice and it going under me, no problem now but am always wary as it did nearly go again several times.

G86

d'Oracle wrote: »

To hell with this metcon nonsense for a while.

Really? I give it a week......:D

They're addictive!

d'Oracle

rubadub wrote: »

Might want to take it easy so, I hear the pistols can be dodgy for the knees, I messed up my ankle once or twice years back slipping on ice and it going under me, no problem now but am always wary as it did nearly go again several times.

Yeah, but at the same time, I will never get the strength and balance back by not working it.

d'Oracle

G86 wrote: »

Really? I give it a week......:D

They're addictive!

Well, not totally, I'm still gonna rock the rower and hope to take on cindy in a month or two.....

But "Strength is the most general component of fitness." - Rip

And

"Strength is the great leveller" - Hanley.

cardio,shoot me

my fav hanley quote is "cop the fúck on":pac::pac:

d'Oracle

wOOt.

Workout B

Squits
20x10
30x5
40x5
50x3
60x2
65x3x5

The rack was set up backwards and I wasnt arsed changing it.
Consequentially a sideways glance gave a me a look at my shape.
I butt wink, although less so if I am nice and tight. We'll fix that.
Interestingly I dont do it in the front squat. But I would imagine its more common in a LBBS cos of the hamstring recruitment.

The Preh-us.
Starting at:
37.5kg x3x5

Very happy.
Looked at this too and realised that I do that Break in the back if I don't lock up my lower back and glutes. The starting weight is about 7.5kg off where I left it in July.
Very happy that I still have a bit of pressing strength, but I know how its can crash into walls.

Power Cleans.
Starting at:
35kgx5x3

Good and bad, Some mucky form issues. But good work mainly
Started with hang cleans, then a kind of RDL to knees and clean to rack.

Then, Bright spark that I am, I stacked some 20kg plates up to get the height right.
When I was putting them back I dropped one on its edge. It didnt go thump.
It went Boing.
Its Eleiko too.
I believe we have bumper plates.


Hang Power clean 1x5 for form.
Hang power Snatch 1x5 for a laugh.

I frickin love lifting barbells.

d'Oracle

I braved the icy conditions for to train.....

Not really, wasn't too bad, but the road into Laughlinstown is a bit slick.

Sqart.

Preceded by 20x10 Goodmornings and 5 reps of that funny Dan John 4 stage Squat stretch thing,

20Kgx10
30Kgx5
50Kgx5
60Kgx5
65Kgx3
3x5x 70Kg

Grand, still a bit awkward with the bar.

Bench

Preceded by 10 scap pushups.
20Kgx10
30Kgx5
50Kgx5
3x5x60Kg

Grand, nothing at all to report.

Deadlift.

5xRomanian Deadlift with the bar.

60x10
80x5
90x4
95x3
Little break and some butt squeezing.
100x5

PHAT, felt like a deadlift.

Snatch Lowered to deadlift height before reps.
2x5x20

Just cos of those Dan John Vids that Transform put up (thanks Transform) and the Pisarenko vid I was watching.

Pondering what to do about it. I reckon the clean is probably a better strength developer, and my shoulder mobility is Guff, but I would love to work snatches in.

d'Oracle

B

Squat:

20x10,
40x5
50x5
60x3
70x2
75x3x5

Starting to get hard, but mainly cos of keeping the bar on my back.
The elbow thingy is coming back n'all. the 60kg warm up set and the second Work set were very messy as a result. Bit of chalk and a narrower grip helped, but I will monitor the situation.

Press

20x10
25x5
35x3
37.5x2
40x3x5

Nice. Nothing to report.

Power Cleans.
20x2x5 (Hang)
30x5 (hang)
35x5 (Lowered like a RDL)
40x5x3

The rebend of the knees during the second pull is a bit new to me, the few reps I got it right were sweet.

One arm Bent over row. 25kgx20 each arm.