Triple Extending

itsallaboutheL · 03-12-2011 12:02am

EMO

Molly · 05-12-2011 8:29pm

Saturday

Squats
110 x 3 x 5

Chin ups
3 x 5

Curlz
3 x 8

BB Rows
60 x 3 x 5

DB Rows
20 x 3 x 8 (quite light so will up this a bit next time)

Molly · 07-12-2011 9:48pm

Today

Snatch 2 Pulls + 1 from Hip
40 x 1
45 x 1
50 x 1
53 x 1
56 x 1

Clean & Jerks
60 x 2
65 x 2
70 x 2
75 x 2
80 x 1 + clean

Not a lot of time today.Snatches were sweet today. Cleans I worked on accelerating after the knee and all the cleans felt easy. Tried jerking with a lower rack position, felt good, second jerk at 80 wasn't happening today. Great session

Molly · 10-12-2011 9:30am

Yesterday

Snatches

45 x 2
50 x 1
53 x 1
56 x f,1
58 x 1
60 x 1
62 x 1
64 x 1

Cleans
1 pull, 1 han from hip, 1 pull, 1 hang from btk and 1 jerk
60 x 2
65 x 2
70 x 1

Front squats
82.5 x 3 x 3

Decent. Miss at 56 was shocking. 58 was okay, 60 better, 62 a little better and 64 was pretty good. Hands were in bits so went light on cleans

Molly · 12-12-2011 9:42pm

Snatches
1 pull + 1 from hip + 1 pull + 1 from below the knee
40 x 1
45 x 1
48 x 1
50 x f,1

Clean & Jerks
60 x 2
70 x 1
75 x 1
80 x 1
Cleans
84 x 1
90 x 1
94 x 1 (training PR, 2Kg off of Clean PR)
Clean & Jerks
70 x 2

Sore today after a particularly grueling game yesterday and quads are quite bruised so wasn't sure how today would go, snatches were bad but not because of technique, things just felt heavy today. Cleans were mostly good, 90 was not. 94 felt strong. Jerks were not at the races today so left them off. No time to squat. Bleh

Molly · 16-12-2011 3:38pm

Snatches
Lots of warm up stuff
45 x 1
50 x 1
53 x 1
56 x 1
58 x 1
60 x 1
63 x f,f
60 x 1, 1

Cleans
2 Pulls + 1 From the hip + 1 Jerk
60
65
70
73
76

Snatches were weird, had been playing with snatch high pulls in warm up and really getting my hips into the bar, ended up muscle snatching 58kg

60 was pretty good, both 63s were crap so dropped back to 60 and hit two decent reps. Clean pulls were alright. Jerks were sweet. For some reason I had been breaking at my knees lately when jerking, only remembered i'm supposed to break at the hip today, resulting in some really nice jerks.

Molly · 18-12-2011 4:49pm

Snatches
Lots of warm up stuff
45 x 1
50 x 1
55 x 1
60 x 1
65 x 1
68 x f
70 x f,f

Power Snatches
40 x 2
45 x 2
50 x 2
55 x 1
60 x 1
65 x 1
70 x 1
75 x f,f,f

Clean & Jerks
40 x 1
50 x 1
60 x 1
70 x 1
75 x 1
80 x 1
85 x 1
90 x 1
95 x f

Snatches were okay, lost 68 behind me, both 70s were forward. Power snatches just cos I wanted to, if i had of made any of the 75s they would have been full snatches. Lost 75 behind me and two other attempts were also really close. New jerk technique is working well. the 95Kg attempt i fell backward in the hole and right elbow made contact with the platform. Right wrist is in a whole world of hurt right now.

Molly · 28-12-2011 1:18pm

Went in today to test out my wrist. Still bolloxed. Just worked some snatch high pulls focusing on positions and keeping the bar close at 30Kg. I foresee lots of squatting, rowing and snatch high pulls over the next month.

Molly · 06-01-2012 7:48pm

Snatch Position work (pulls)
30Kg from Hip 3 x 3
30Kg from Below the knee 3 x 3

Snatch High Pulls
30Kg x 3
40Kg x 3
50Kg x 3
60kg x 3

Barbell Rows
40KG x 5 x 5

Chest Supported Rows
40Kg x 3 x 8

Bicep Curl Machine thing
25 x 3 x 8

Back Squats
20Kg x 5
60Kg x 3
80Kg x 3 x 5

Wrist is wrecked. Physio said there's probably another 5 weeks of healing to go. Felt much better after the pain she put me through yesterday. Gonna do something like the above 3 times a week while stretching every evening. The hope is to get better at squatting, find a back and maybe some arms while i'm recovering while also improving my snatch positions. 60Kg felt good for the pulls, rows are hard, starting with a low weight so I can actually touch my chest with the bar. Stretching every night to work on hamstring, ankle/calf, thoracic spine and hip flexors. UL open is probably out of the question, which I think means nationals will be my next comp.

Edwardius · 06-01-2012 7:58pm

almost sure the UL open is off this year. Judging by last year a lot of comps are subject to change. I think the Dublin open on feb 18th is still on but not 100%. Hope that wrist sorts itself out soon.

itsallaboutheL · 06-01-2012 8:13pm

There is no UL open.

Also, it amuses me when you do what i say.

Molly · 06-01-2012 9:33pm

Thanks Ed.

L, piss off i told you I was doing that before you said it to me

Molly · 09-01-2012 8:15pm

Snatch Position work (pulls)
Bar from Below the knee 3 x 3
Bar from Hip 3 x 3

30Kg from Hip 3 x 3
30Kg from Below the knee 3 x 3

Snatch High Pulls
40Kg x 3
50Kg x 3
63kg x 3

Barbell Rows
45KG x 5 x 5

Chest Supported Rows
40Kg x 2 x 8 + 1 x 6

Bicep Curls
10kg x 3 x 8 per arm

Back Squats
60Kg x 3
82.5Kg x 3 x 5

Pulls were nice and strong, rows were all good too, chest supported rows were okay, feel heavier than the barbell rows for some reason but the apparatus itself might weight more than a bar. Curls and squats were supersetted. Squats felt very upright will have to video next time

Molly · 12-01-2012 1:58pm

Bicep Curls
10kg x 3 x 8 per arm
s/s
Back Squats
60Kg x 3
85Kg x 3 x 5

Snatch Position work (pulls)
Bar from Below the knee 3 x 3
Bar from Hip 3 x 3

30Kg from Hip 3 x 3
30Kg from Below the knee 3 x 3

Snatch High Pulls
40Kg x 3
50Kg x 3
65kg x 3

Barbell Rows
50KG x 5 x 5

Squatted first as platform was in use. Felt good today, not as upright but didn't spend very long warming up either as was a lunch time work out. Position work felt really good, bar wasn't moving away from my body at all. Pulls were good also, i'm going to up the volume to 3x3 on the pulls next time. Rows felt pretty easy today also. Didn't have time for Chest supported rows.

Molly · 14-01-2012 3:46pm

Lots of stretching hamstring and calfs

Back Squats
87.5 x 3 x 5

Then went soccer training

Molly · 18-01-2012 8:31pm

Snatch Position Work (Hip & BTK)
20Kg x 3 x 3
30Kg x 3 x 3
40Kg x 1 x 3

Snatch High Pulls
40Kg x 3
50Kg x 3
68Kg x 3 x 3

Barbell Rows
55KG x 5 x 5

Chest Supported Rows
40Kg x 3 x 8

Squats
90Kg x 3 x 5

s/s

Curls
10Kg x 3 x 8

Position work was decent, was hitting much higher than usual on my hip so that felt good. Pulls were good, third set at 68 was tough and wasn't getting to nipple height like the others. Rows were fine, chest supported rows were fine too, felt easier but last few reps are still missing a bit of rom so will stick with this weight. Squats were fine. Curls were easier, will do another day at this I think. Put 30Kg overhead in a snatch grip and was only a little sore, still a good bit off proper lifting.

Molly · 20-01-2012 2:29pm

Snatch Position Work (Hip & BTK)
20Kg x 3 x 3
30Kg x 3 x 3
40Kg x 1 x 3

Snatch High Pulls
40Kg x 3
50Kg x 3
60Kg x 3
68Kg x 3

Barbell Rows
60KG x 5 x 5

Squats
92.5Kg x 3 x 5

Position work was really good, was hitting the sweet spot again. Pulls were good, much better positions than last time. Rows were tough. Squats were hideous just wasn't with it today. Lost tightness twice at the bottom but was able to get out fine. Much harder then it should have been

itsallaboutheL · 20-01-2012 4:41pm

How's the wrist?

I'll be around next week.

Molly · 20-01-2012 4:59pm

Still wrecked, I can almost hold a full pint glass now though ...

howtomake · 21-01-2012 12:29pm

Hmm must go back a few pages on your log to catch up. Didn't know you were in therapy, I mean training with Mr.L

Molly · 27-01-2012 8:17pm

****ed up my knee in a soccer match last weekend so was out of action until today.

Snatch Position work
Bar 3 x 3 from Hip and BTK
40Kg 3 x 3 from Hip and BTK

Snatch High Pulls
40Kg x 3
50Kg x 3
60Kg x 3
70Kg x 2 x 3

Barbell Rows
60Kg x 5 x 5

Chest Supported Rows
40Kg x 3 x 8

Back Squats
95Kg x 5 x 5

s/s
Concentration Curls
10Kg x 3 x 8

Put the bar in a rack position without my wrist exploding today. Progress. Position work today was good, pulls were nice and high and in close too, not hitting the positions amazingly but not far off either. Rows (both) felt better, really focused on pulling my upper back tight. Squats started bad but finished well. Figured out how to do concentration curls properly (yeah i'm a tard)

Molly · 30-01-2012 8:37pm

Today

Squats
97.5Kg x 3 x 5

Concentration Curls
10Kg x 3 x 8

Snatch Position Work
Bar 3 x 3 from Hip and below the knee
30Kg 3 x 3 from Hip
40Kg 3 x 3 from below the knee

Snatch High Pulls
40Kg x 3
50Kg x 3
60Kg x 3
73kg x 2 x 2

Barbell Rows
63KG x 5 x 5

Put 30kg over my head a few times on high pulls. Still a while off yet though. Squats were much better today, having seen a video of Clarence the other day, I really started driving my head back at the bottom and everything was great. High pulls were quite good today, hitting positions well enough. A good day. Weight is around 67.5 at the moment after a bit of a splurge at the weekend.

itsallaboutheL · 30-01-2012 8:42pm

just woke up, i hate everything

/emo

Molly · 01-02-2012 11:31pm

Snatch position work

Bar 3x3 from hip and btk
30kg 3x3 from hip and btk
40kg 2x3 from hip and btk

Snatch high pulls
40kg x 3
50kg x 3
60kg x 3
70kg x 1
75kg x 2
60kg x 2

Barbell rows
65kg x 3 x 5

Overhead press
30kg x 5x 5

Squats
100kg x 3 x 5

Concentration curls
10kg x 3 x 8

Molly · 04-02-2012 3:40pm

Snatch Position Work (high pulls)
Bar from Hip 3 x 3
Bar from Below the Knee 3 x 3
30Kg from Hip 2 x 3
30Kg from Below the Knee 2 x 3
40Kg from Hip 3 x 3
40Kg from Below the Knee

Snatch High Pulls
40Kg x 3
50KG x 3
60KG x 2
70Kg x 2
78Kg x 2

Barbell Rows
60Kg x 3 x 5

Squats
102.5Kg x 3 x 5

Concentration Curls
10Kg x 3 x 8

Overhead press
32.5KG x 5 x 5

Good session, position work felt good and high pulls seemed to be good too. Dropped the weight on rows as wanted to do them strict. Squats were good, first set forgot to push head back so concentrated on that. Brought stance in a bit and pointed toes forward a bit more also. Curls were handy, was supposed to go up today but forgot, definitely will next time. Press was easy.

Also I turned two snatch high pulls from the knee with just the bar into full hang snatches with minimal pain. Most excellent.

Molly · 08-02-2012 9:01pm

Today

Snatch Position Work
Bar Hip & BTK 3 x 3
30Kg Hip & BTK 2 x 3
40Kg Hip & BTK 3 x 3

Snatch High Pulls
40Kg x 3
50Kg x 3
60Kg x 3
65Kg x 3
70Kg x 2
75Kg x 2
80Kg x 2

Squats
105Kg x 3 x 5

Curls
12.5 x 3 x 8

Overhead Press
35Kg x 5 x 5

Position work good. High pulls really focused on driving knees back and staying over the bar longer, felt good. Squats felt heavy. Curls were tough but did them. Stay at same weight next time. Press was tough as took about 45 seconds rest between sets. Also i'm **** at pressing

Molly · 11-02-2012 3:15pm

Snatch Position Work
Bar Hip & BTK 3 x 3
30KG Hip, BTK, Floor 2 x 3
40Kg Hip, BTK, Floor 3 x 3

Snatch High Pulls
40Kg x 3
50Kg x 3
60Kg x 3
70Kg x 2
75Kg x 2
80Kg x 2

Rows
60KG x 3 x 5

Squats
107.5KG x 3 x 5

Curls
12.5Kg x 3 x 8 (second set of 8 on left was only 6)

Chin ups
3 sets of 5 (done randomly while waiting for platform, first two were to nipple to chest height, last set was just chin over)

Really good session, felt like I was hitting some really good positions, buried my hips into the second 80Kg high pull. Ouch. Turned one of the 40Kg high pulls into a muscle snatch, didn't hurt. Turned some of the bar high pull work into full snatches and hurt a little bit. Did some snatch balances also, I felt really upright which was nice. Rows were one strictly, a few didn't touch the chest so will stick at this weight. Squats started off hard but the third set was sweet, was getting a great bounce out of the hole. Curls were curls. Happy with this. Weight was 66.4Kg yesterday but went out for a meal last night so was at 67.6Kg this morning. 64Kg is the target.

Molly · 13-02-2012 8:39pm

Today
Snatch Position Work

Snatch
30KG x 6
40Kg x 4
45KG x 3
50KG x 3

Barbell Rows
60KG x 3 x 5

Overhead Press
37.5Kg x 3 x 5

Squats
110KG x 2 x 5

I can snatch again :pac: Wrist was no more sore with 50Kg than it was with 30Kg so that's good I guess. Technique was okay, first time full snatching in almost 2 months so will take it slow. Rows were almost done totally strict so good progress there. Press was fine. Squats were great, first set the 4th rep was bad, lost tightness as I bounced out and almost didn't make that rep. 5th was fine. Didn't have time for the last set or curls today. Will up the squats on wednesday anyway.

Molly · 15-02-2012 9:50pm

Snatch Position work x lots
Snatching x lots @ 45Kg

Squats
112.5 x 5
112.5 x 3

Need to get over the bar more and sweep a tiny bit less as i'm apparently dragging the bar up my leg. <emo>Squats were ****, wasn't getting any bounce and so couldn't be bothered on the second set so just left. </emo> Will do 112.5 again next time

Molly · 17-02-2012 2:34pm

Today @ lunch time

Squats
112.5Kg x 3 x 5

Concentration Curls
12.5Kg x 3 x 8

Barbell Row
60Kg x 3 x 5

Military Press
40Kg x 3 x 5

Great session that started out dodge, wasn't getting any bounce in warm ups, even at 100Kg x 2 but when I went to the work sets the technique was nice. Really happy with this and feels like a lot more in the tank too. 115Kg x 3 x 5 is my pb at around 70Kg weighed 66.8Kg this morning so happy with that. Other stuff was good also. Classic lifts in the morning.

Triple Extending

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