Miss Piggys Battle for the Big Plates

gymfreak

Sunday 29th April-a bit of messing
Sundays are never a good day for me to train. Was exhausted!! So I did very little, more of a grease the groove on a few movements and left it at that. Had wanted to get some conditioning done today but it would of been pointless.

Mobility
Fire Hyrdrants
Clam
YTW
KB Windmills
Leg Swings
x 2...took forever..body didnt want to move..at all

Snatch Drills
Overhead squat 3 x 5
Overhead Jump Squat thing 3 x 3
Drop Snatch 3 x 3
Itty Bitty Snatch movement 3 x 3
Snatch from knee 3 x 3

BB Glute Bridges
50kg x 8
60kg x 8
65kg x 8
70kg x 8
70kg x 7
70kg x 8
70kg x 8
70kg x 8

Purple Band Chin Ups
5 x 10

Hanging Leg Raises
5 x 10

Overhead Plate Side Arches
10kg
5 x 10

Bicep Curls
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10

Pure handy day. I must remember I don't function well on Sundays

gymfreak

Monday 30th April-WLing:)

Mobility
Fire Hyrdrants
Sumo Squats
Quad Walk
Hamstring Walk
Scap Push Ups
KB Windmills
Thoracic Spine Rotations
x 2

Snatch Drills
Overhead squat 3 x 5
Overhead Jump Squat thing 3 x 3
Drop Snatch 3 x 3
Itty Bitty Snatch movement 3 x 3
Snatch from knee 3 x 3

Snatch from above knee
20kg x 3
20kg x 3
23kg x 3
25kg x 1..and then some chickening out
23kg x 3
24kg x 3

Darn it!!!!!same problem as last week :mad: Complete and utter mental block when I think the bar feels heavy. I end up not even attempting it..just kind of shrugging the bar instead:(

Jerk Skills Practice-20kg
Bar Overhead and itty bitty lunges 5 x 5
Bar overhead...lunge and jump 5 x 5
Bar in rack position and jerk 3 x 5

Step Ups
+5kg x 6
+5kg x 6
+5kg x 6
+5kg x 6

Supersetted with

Bulgarian Split Squats
+5kg x 6
+5kg x 6
+10kg x 6
+10kg x 6

BB Complex-15kg bar
6 Upright Rows
6 CGsnatch
6 Squat and pushpress
6 Good mornings
6 Forward Lunges
3 rounds
Still at a turtle-ish pace cos the movements feel weird. Kills my shoulders

Workblock-15mins
10 Potato Sack Squats 24kg
10 Band Chin Ups
10 DB Floor Press 16kg
7 rounds in 16mins..chin ups were hard after a weekends feeding

5 KB Windmills e/s 8lg
15 Deadbugs 12kg
10/10 KB Russian Twists 12kg
3 rounds

Turkish Get Ups-5mins
1 e/s for 5mins
12kg...whoop whoop..first time trying it with 12kg

Grr..feel like I didnt even train today....all the lifts were easy but my stoopid head is stopping me from going any heavier!!

supposedly

gymfreak wrote: »

Grr..feel like I didnt even train today....all the lifts were easy but my stoopid head is stopping me from going any heavier!!

Don't sweat it. It's this mysterious neural system trying to adapt. That used to happen me all the time in the first few weeks of weightlifting. Keep at it and in a few weeks, you'll realise that it hasn't happened in awhile. Keep up the good work

gymfreak

supposedly wrote: »

Don't sweat it. It's this mysterious neural system trying to adapt. That used to happen me all the time in the first few weeks of weightlifting. Keep at it and in a few weeks, you'll realise that it hasn't happened in awhile. Keep up the good work

This bit of advice may have worked wonders for me tonight!:) Was kinda peed about last nights effort all day and I knew it'd be niggling at me until I got to snatch again on Friday...so...did a wee bit of unsupervised stuff today.

Monday 1st of May-teeny bit of Con
Mobility
Fire Hyrdrants
Hurdle steps
Over and Unders
Scap Pull ups
Leg Swings
Cable Face Pulls
Thoracic Spine Rotations
x 2

Bit of foamrolling

Snatch Drills
Overhead squat 3 x 5
Overhead Jump Squat thing 3 x 3
Drop Snatch 3 x 3
Itty Bitty Snatch movement 3 x 3
Snatch from knee 3 x 3

Hang Snatch
20kg x 3
20kg x 3
23kg x 3
25kg x 3:D
25kg x 3...just to check I wasnt a one hit wonder
26kg x 3..whoopee broke the mental barrier
And in fairness, they all felt easy!!

Lashing rain outside and indoor track was in use for the evening so no farmers walks or sled:(

Con Block-10mins
BB Thrusters 20kg-30sec on/30 sec off
Average 8 a round up until the last few rounds-7
Shoulders and wrists tired quicker than anything else.

Workblock-15mins
10 Box Jumps
10 KB Row e/s 16kg
10 T-Push Ups
9 rounds in 16.02

Workblock-15mins
5 e/s Lunges with a Med Ball Twist
10 Med Ball Slams
5 Red Band Pullups-straight bar
11 rounds in 15mins

Con Block-Skipping
2mins on/ 30 sec off
x 2...gym closed:(:(

Got caught up talking to someone..hence the lack of work

gymfreak

Wednesday 2nd May-Weightlifting

Mobility
KB Windmills
Fire Hydrants
Scap Push
Rotational thoracic spine
Spiderman Walk
Hamstring Walk
x 2

Snatch Skills-15kg
Overhead Squats 3 x 3
Jump and Overhead spuat 3 x 3
Drop Snatches 3 x 3
Itty Bitty snatches 3 x 3
Snatches from the hip 3 x 3

Snatch Combo-20kg
2 Hang Snatch
2 Snatch Squats
2 Drop Snatches
5 sets
Legs werent as tired as last week doing it..but this actually fatigues me more then doing proper sets of hang snatches/clean

Cleans...all from above the knee
All light again toay
25kg x 3
25kg x 3
28kg x 3
28kg x 3
30kg x 3
32kg x 3..all felt good..wanted to do more...but patience is a virtue!!:pac:

Alternating DB Press
10kg x 4/4
10kg x 4/4
12kg x 4/4
12kg x 4/4..all 12kg next week

DB Row..really concentrating on form..tiny row with scap first pause finish movement
18kg x 4/4
18kg x 4/4
18kg x 4/4
18kg x 4/4..up the weight next week

Lunge Circuit-4kg DBS
6 Snatch
6 Press
6 Curls
6 Snatch
6 Press
6 Curls
With a wide lunge inbetween each exercise....my poor hip flexors
3 sets

RDLs
20kg x 8
40kg x 8
40kg x 8
50kg x 8
50kg x 8

A lack of playing tonight...woke up a little stiff and sore this morning. So skipped any real playing

Turkish Get Ups-12kg
1 e/s continuous for 5mins

Dead Bugs
12kg x 15
12kg x 15
16kg x 15

KB Russian Twists
2 x 10/10 12kg
1 x 10/10 16kg

Some foam rolling

gymfreak

Friday 4th May-WLing

Mobility
Fire Hyrdrants
Leg Swings
Scap Pull ups
Quad Walk
Hamstring Walk
KB Windmills
x 2

Snatch Drills
Overhead squat 3 x 5
Overhead Jump Squat thing 3 x 3
Drop Snatch 3 x 3
Itty Bitty Snatch movement 3 x 3
Snatch from knee 3 x 3

Snatch from above knee
20kg x 3
23kg x 3
24kg x 3
25kg x 3
25kg x 3...all easy:)
Wayne said we'll start to snatch from the floor next week...EXCITEMENT!!!!:D:D

Jerk Skills Practice-20kg
Some itty bitty lunges with bar overhead 3 x 5
Bar overhead...lunge and jump 3 x 5
Bar in rack position and jerk 3 x 5
Split Jerks 3 x 3

Hang Cleans
25kg x 3
27kg x 3
30kg x 3
32kg x 3
34kg x 3...all easy:)

Squats
35kg x 10
35kg x 10
35kg x 10
35kg x 10
35kg x 10...driving through my legs on all these..felt a tad easier than last week

Inverted Rows
4 x 8

Supersetted with
Millitary Press 20kg
4 x 8..up the weight here next day

*****Just messing*****
Work block
10 Potato Sack squat 28kg
5 e/s KB Row 16kg
10 Pushups
13 rounds in 14.50..wasnt going all out effort more of a 7/8 outta 10 to get a bit of work done without wrecking myself
Abs
Plank Up (1min)
10 Hanging Leg Raises
x 3

Great Day:) Even though Im always tired on a Friday they always seem to be a good training day for me!

gymfreak

Saturday 5th May-Building myself some hamstrings and an ass:pac:
Loads of foamrolling

Mobility
Fire Hyrdrants
Cable Face Pulls
Spiderman Walks
Scap Shrugs
Leg Swings
x 2

Couldnt really get what I wanted done as gym was too busy and indoor and outdoor were in use.

BB Glute Bridges
50kg x 8
50kg x 8
75kg x 8
75kg x 8
75kg x 8
75kg x 8
75kg x 8..prob up the reps rather than the weight next day

Pull Ups
4, 4, 4, 4, 4, 3....getting back on track:) Arms were a bit tired this week so I eased off on volume.

Good Mornings
20kg x 8
20kg x 8
25kg x 8
25kg x 8
25kg x 8
25kg x 8
25kg x 8

Bicep Curls
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10

Waiters Walk-10mins
10kg DB overhead.
50m each way
8 up and backs in 10.30

Foamrolling

Will probably finish this session tomorrow.

gymfreak

Sunday 6th May
Went to the gym today just to loosen out and grease the groove a lil.

Foamrolling x lots
Tennis Ball at hip flexors and ITB

Mobility
Supermans
Leg Swings
Scap Pull ups
Over and Unders
Hurdle Steps
KB Windmills
YTWs
x 2

Snatch Drills
Overhead squat 3 x 5
Overhead Jump Squat thing 3 x 3
Drop Snatch 3 x 3
Itty Bitty Snatch movement 3 x 3
Snatch from knee 3 x 3

Snatch from above knee
20kg x 3
22kg x 3
24kg x 3
25kg x 3
26kg x 2 + a chickening out
Snatching again tomorrow so left it at that

Workblock-15mins
5 TBDL 50kg
10 Neutral Grip Pullups Red Band
10 Pushups
9 rounds in 15mins

5mins continuous TGU with 7.5kg KB

Training again tomorrow so left it at that

gymfreak

Monday 7th May-WLing:)

Mobility
Fire Hyrdrants
Scap Push Ups
KB Windmills
Over and Unders
Thoracic Spine Rotations
x 2...whoops my mobility stuff seems to be getting shorter and shorter...its just cos I do be uber keen to start WL. I'll have to slow myself down and do it properly.

Snatch Drills
Overhead squat 3 x 5
Overhead Jump Squat thing 3 x 3
Drop Snatch 3 x 3
Snatch from the hip 3 x 3...(ya happy L?)
Snatch from knee 3 x 3
Snatch from the knee 20kg x 3

Snatch-1 above the knee, 1 below my knee, 1 at my shin
20kg x 3
20kg x 3
20kg x 3
20kg x 3
20kg x 3..all these sets were an attempt at calming myself down
22kg x 3
22kg x 3
23kg x 3
23kg x 3

The squeaking at the start was unreal. Managed to calm myself down by the 4th or so set so the squeaking stopped:pac::pac:
REALLY happy with the the snatches, was unbelievably flustered at the start but they started to feel good.

Jerk Skills Practice-20kg
Bar Overhead and itty bitty lunges 5 x 5
Bar overhead...lunge and jump 5 x 5
Bar in rack position and jerk 3 x 5
Split jerk 3 x 3

Step Ups
+5kg x 6
+5kg x 6
+5kg x 6
+5kg x 6

Supersetted with

Bulgarian Split Squats
+10kg x 6..could barely do first set..left hip was sooooo tight
+10kg x 6
+10kg x 6
+10kg x 6

BB Complex-15kg bar
6 Upright Rows
6 CGsnatch
6 Squat and pushpress
6 Good mornings
6 Forward Lunges
3 rounds
wahoo flowed a bit more today

Turkish Get Ups-5mins
1 e/s for 5mins
Back to 8kg cos my back wasnt too happy last week

Good mornings
20kg x 8
20kg x 8
30kg x 8
30kg x 8
30kg x 8
30kg x 8
30kg x 8

Left it at that, ate a ridiculous amount of sugary food over the weekend so wasnt feeling full of beans!

Inspector Coptoor

The eeeeps were funnier than I remember them Being in IP.

Made me laugh, which helped me not think about the pain in my legs!

howtomake

So you have a squeaky snatch, interesting....I'll stop myself there

gymfreak

howtomake wrote: »

So you have a squeaky snatch, interesting....I'll stop myself there

Now, now lady...let's keep it all above board!:p

Tuesday 7th May

Mobility
Fire Hyrdrants
Leg Swings
Scap Pull Ups
Thoracic Spine Rotations
Sumo Squats
Cable Face Pulls
Hamstring Walk
Quad Walk
x 2

Snatch Drills
Overhead squat 3 x 5
Overhead Jump Squat thing 3 x 3
Drop Snatch 3 x 3
Snatch from the hip 3 x 3
Snatch from knee 3 x 3

And then a wee bit of practising yesterdays stuff:)
Snatch-1 above the knee, 1 below my knee, 1 at my shin
20kg x 3
20kg x 3
22kg x 3
23kg x 3
24kg x 3...Really wanted to keep going...but I know, I know dont rush ahead!
All easy:) And a distinct lack of squeaking!

Deadlift
60kg x 5
60kg x 5
70kg x 5
80kg x 3
80kg x 3
80kg x 3
80kg x 3...back really wasnt into the deadlifts by now, so skipped the last set

Chin Ups....:(Too much eating at the weekend
4, 4, 3, 3, 3, 3, 3

Bench Press
Havent benched in well over a month so wanted to give it a shot
20kg x 8
20kg x 8
30kg x 5
45kg x 2...was being a bit too optimistic here
44kg x 2...was a lil bit of a chicken
44kg x 3
44kg x 3
44kg x 3

Parallel Tricep Press
7.5kg DBs x 12
7.5kg DBs x 12
7.5kg DBs x 12
7.5kg DBs x 12
7.5kg DBs x 12

DB Side Bends
25kg x 10/10
25kg x 10/10
25kg x 10/10
25kg x 10/10
25kg x 10/10

My back was niggling at me...really irritating:(

Plank
3 x 60sec

Med Ball Slams
3 x 10

gymfreak

Wednesday 9th May-Weightlifting

Mobility
KB Windmills
Fire Hydrants
Scap Pullups
Rotational thoracic spine
Quad Walk
Hamstring Walk
x 2

Snatch Skills-15kg
Overhead Squats 3 x 3
Jump and Overhead spuat 3 x 3
Drop Snatches 3 x 3
Itty Bitty 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
Legs werent tired at all but shoulders were awfully stiff

Cleans...all from above the knee
25kg x 3
25kg x 3
28kg x 3
30kg x 3
32kg x 3
34kg x 3..easy

Alternating DB Press
12kg x 4/4
12kg x 4/4
12kg x 4/4
12kg x 4/4

DB Row..really concentrating on form..tiny row with scap first pause finish movement
20kg x 4/4
20kg x 4/4
20kg x 4/4
20kg x 4/4..up the weight next week

Lunge Circuit-6kg DBS
6 Snatch
6 Press
6 Curls
6 Snatch
6 Press
6 Curls
3 sets...6kg DBs were probably a bit too heavy for the snatch part..was kinda just hooshing them up

RDLs
40kg x 8
50kg x 8
60kg x 8

Shoulders were still pretty stiff and back was niggling at me so left it at that. A nice rest before Friday is in order!!:D

gymfreak

Thursday 10th of May
Tag rugby
Just a friendly match. I scored no tri's:( I am crap!

Knee started hurting during the match and hip flexor too. Got alot of work still to do there!

Friday 11th May-WLing

Mobility
Fire Hyrdrants
Scap Pull ups
Quad Walk
Hamstring Walk
KB Windmills
x 2

Snatch Drills
Overhead squat 3 x 5
Overhead Jump Squat thing 3 x 3
Drop Snatch 3 x 3
Itty Bitty Snatch movement 3 x 3
Snatch from knee 3 x 3

Snatch
20kg x 3
22kg x 3
24kg x 3
24kg x 3
25kg x 3
25kg x 3....whhhhhhhhoooooop!! Finally the weights are heavy enough to be able to do it off the floor:D:Dtres exciting and strange!! felt extremely weird dropping the bar after each rep too as I normally don't

Jerk Skills Practice-20kg
Some itty bitty lunges with bar overhead 3 x 5
Bar overhead...lunge and jump 3 x 5
Bar in rack position and jerk 3 x 5
Split Jerks 3 x 3

Hang Cleans
25kg x 3
27kg x 3
29kg x 3
31kg x 3
33kg x 3
35kg x 3...YAY!!!! got to finally use the proper plates (10kg ones) instead of all the teeny plates!:D:D

Squats
35kg x 10
35kg x 10
35kg x 10
35kg x 10
35kg x 10

Squats felt GREAT again today. Really pushed hard and didnt good morning them!!

Inverted Rows
4 x 8

Supersetted with
Millitary Press 22.5kg
4 x 8

Savage session!!! Everything just went smoothly! No chickening out of anything!!

Weighted Pullups
+5kg 10 singles

Deadbugs 16kg
3 x 15

Russian Twist 16kg
3 x 10/10

Windmills
3 x 10/10


Time to start cutting down the volume again. Didn't seem to be recovering properly at all this week thought it'd be another few weeks before this happened. Shoulders were really tight and back has been niggling at me.

GASMANN

gymfreak wrote: »

Thursday 10th of May
Tag rugby
Just a friendly match. I scored no tri's:( I am crap!

Knee started hurting during the match and hip flexor too. Got alot of work still to do there!

Friday 11th May-WLing

Mobility
Fire Hyrdrants
Scap Pull ups
Quad Walk
Hamstring Walk
KB Windmills
x 2

Snatch Drills
Overhead squat 3 x 5
Overhead Jump Squat thing 3 x 3
Drop Snatch 3 x 3
Itty Bitty Snatch movement 3 x 3
Snatch from knee 3 x 3

Snatch
20kg x 3
22kg x 3
24kg x 3
24kg x 3
25kg x 3
25kg x 3....whhhhhhhhoooooop!! Finally the weights are heavy enough to be able to do it off the floor:D:Dtres exciting and strange!! felt extremely weird dropping the bar after each rep too as I normally don't

Jerk Skills Practice-20kg
Some itty bitty lunges with bar overhead 3 x 5
Bar overhead...lunge and jump 3 x 5
Bar in rack position and jerk 3 x 5
Split Jerks 3 x 3

Hang Cleans
25kg x 3
27kg x 3
29kg x 3
31kg x 3
33kg x 3
35kg x 3...YAY!!!! got to finally use the proper plates (10kg ones) instead of all the teeny plates!:D:D

Squats
35kg x 10
35kg x 10
35kg x 10
35kg x 10
35kg x 10

Squats felt GREAT again today. Really pushed hard and didnt good morning them!!

Inverted Rows
4 x 8

Supersetted with
Millitary Press 22.5kg
4 x 8

Savage session!!! Everything just went smoothly! No chickening out of anything!!

Weighted Pullups
+5kg 10 singles

Deadbugs 16kg
3 x 15

Russian Twist 16kg
3 x 10/10

Windmills
3 x 10/10


Time to start cutting down the volume again. Didn't seem to be recovering properly at all this week thought it'd be another few weeks before this happened. Shoulders were really tight and back has been niggling at me.

it takes exactly 21 days to chicken out

gymfreak

Genuine LOL:pac::pac:

gymfreak

Saturday 12th May
PLENTY of rest:) and plenty of foamrolling!!


Sunday 13th May
Mobility
Fire Hyrdrants
Hurdle Steps
Over and Unders
YTWs
Band Pull aparts
Sumo Squats
Leg Swings
x 2

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

Wanted to go in and do a lil bit of practise snatching from the ground..just to get the ole confidence up!

Snatch..all proper:D:D
20kg x 3
22kg x 3
24kg x 3
25kg x 3
26kg x 3..fairly muscle-up-ish but I didn't chicken out


BB Glute Bridge
50kg x 8
50kg x 8
75kg x 10
80kg x 8
80kg x 8
80kg x 8
80kg x 8..up the weight next day, drop the reps

Pull Ups:D:D
5 x 5 WHOOP!!!!!!! It's been a good while since I've been able to do that. Soooo chuffed! Feel like my training is all now properly back on track

Good Mornings
20kg x 8
20kg x 8
30kg x 8
30kg x 8
30kg x 8
35kg x 8
35kg x 8

Bicep Curls
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10

Cable Tricep Pressdown
@30 x 10
@30 x 10
@30 x 10
@30 x 10

5 TGU e/s
5 Windmills 3/s
30m Waiters Walk 15kg
10 Med Ball Slams
x 3 rounds

Foamrolling, foamrolling, foamrolling!Feeling great!!!

gymfreak

Monday 14th May-WLing

Mobility
Sumo Squats
Quad Walk
Hamstring Walk
Fire Hyrdrants
Scap Pull Ups
KB Windmills
x 2

Snatch Drills-15kg
Overhead squat 3 x 5
Overhead Jump Squat thing 3 x 3
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
25kg x 3
25kg x 3
25kg x 3...25s felt fairly muscley-up-y

Jerk Skills Practice-20kg
Bar Overhead and itty bitty lunges 5 x 5
Bar overhead...lunge and jump 5 x 5
Bar in rack position and jerk 3 x 5
Split jerk 3 x 3

Step Ups
+5kg x 6
+10kg x 6
+10kg x 6
+10kg x 6

Supersetted with

Bulgarian Split Squats
+10kg x 6
+10kg x 6
+10kg x 6
+10kg x 6

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

5 TGU e/s
5 Windmills 3/s
10/10 KB Russian Twists15 Deadbugs with 16kg
x 3 rounds

Happy out:)

gymfreak

Tuesday 15th May-messing

Mobility
Fire Hyrdrants
Leg Swings
Over and Unders
Hurdle Steps
Sumo Squats
Cable Face Pull
Wall slides
x 2

Pullups
5, 5, 5, 5, 4, 4

Supersetted with

Front Squat
20kg x 8
20kg x 8
30kg x 5
35kg x 5
35kg x 5
35kg x 5
35kg x 5
Kept these light trying to focus on technique...and cos I know that cleans are on the agenda for tomorrow!

Floor Press
17.5kgDBS x 5
17.5kgDBS x 5
17.5kgDBS x 5
17.5kgDBS x 5
17.5kgDBS x 5

Workblock-15mins
8 TBDL 50kg
8 Inverted Rows
8 Med Ball Slams
12 rounds in 15mins..only did 8's cos I thought grip would be an issue. Wasnt at all!

Barbell Complex-started at 30kg worked up to 34kg easily.
Deadlift, Hang Clean, front Squat, Pushpress, Backsquat, Pushpress
Really worked on doing the squats good and proper. Hang cleans were the sweetest to date purely cos I wasnt overthinking.
17times in 15mins

Had fun!

gymfreak

Wednesday 16th May-Weightlifting
I'm having a crazily busy week but am still feeling in absolutely flying form. The ole intermittent fasting seems to suit me really well cos I'm feeling great..well for now at least:D

Had a functional screening today and it turns out I'm not too shabby after all. Minor problem with left glute...just needs a bit of strengthening..but sin é...whoop whoop!!!! Was expecting a LOT more than that!

Snatch Skills-15kg
Overhead Squats 3 x 3
Jump and Overhead spuat 3 x 3
Drop Snatches 3 x 3
Itty Bitty 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
Felt sooooo easy today

Cleans...all from above the knee
25kg x 3
28kg x 3
28kg x 3
31kg x 3
31kg x 3
34kg x 3
36kg x 3..all ridiculously easy:)

Alternating DB Press
12kg x 4/4
12kg x 4/4
12kg x 4/4
12kg x 4/4

DB Row
20kg x 4/4
20kg x 4/4
20kg x 4/4
20kg x 4/4

Lunge Circuit-6kg DBS
6 Snatch
6 Press
6 Curls
6 Snatch
6 Press
6 Curls
3 sets

RDLs
40kg x 8
50kg x 8
60kg x 8

A few pullups, pushups at windmills to finish.

Felt like I didnt train at all! Everything was ridiculously easy and I flew through it. Really happy the shoulders arent sore like last week and my back twinge is oh so nearly completely gone...just playing the safe side at the min so as not to aggravate anything for no reason!

howtomake

I've been having a word or two with my left glute daily. Was it Emma you saw? She fixed my right glute last year.

I think I'm going to pass on my 50kg snatch goal to you, if you don't mind. Maybe next year for me. There's a nice little meet up July 14th, hoping to get in some sort of shape by then. Would be nice to see you there too, hint hint:p.

gymfreak

howtomake wrote: »

I've been having a word or two with my left glute daily. Was it Emma you saw? She fixed my right glute last year.

Yup, got screened by Emma, was ridiculously happy with the result! A few physios have told me how ****ed my knee is but she was confident that it will be a non-issue once I strengthen my glute a bit...fingers crossed I'll be good for a bit of running come summer!:)

howtomake wrote: »

I think I'm going to pass on my 50kg snatch goal to you, if you don't mind. Maybe next year for me. There's a nice little meet up July 14th, hoping to get in some sort of shape by then. Would be nice to see you there too, hint hint:p.

I think the meet may be July the 7th...and who knows:D As for the snatch goal...I accept it..well in truth I wont be happy till I hit a bw snatch 53kg...I'm all for the long term goals:pac::pac:...now if only I could get over the fear of smacking myself in the face with the bar....that would help!!

GASMANN

gymfreak wrote: »

Yup, got screened by Emma, was ridiculously happy with the result! A few physios have told me how ****ed my knee is but she was confident that it will be a non-issue once I strengthen my glute a bit...fingers crossed I'll be good for a bit of running come summer!:)



I think the meet may be July the 7th...and who knows:D As for the snatch goal...I accept it..well in truth I wont be happy till I hit a bw snatch 53kg...I'm all for the long term goals:pac::pac:...now if only I could get over the fear of smacking myself in the face with the bar....that would help!!

its unheard of, i wouldnt worry about it

gymfreak

its unheard of, i wouldnt worry about it

That's two people now that have whacked themselves with a bar this week....yet everyone keeps telling me how it never happens...Liars!!!

Thursday 17th May
Tag rugby-we lost:( But im starting to get the rules...kind of

Friday 18th May-WLing

Mobility
Fire Hyrdrants
Scap Pull ups
Quad Walk
Hamstring Walk
KB Windmills
x 2

Was all over the place when I got in...couldnt even remember any of the drills.

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

Snatch
20kg x 3
23kg x 3
23kg x 3
25kg x 3
25kg x 3
26kg x 3:):)

Jerk Skills Practice-20kg
Lunges with bar overhead 3 x 5
Bar overhead...lunge and jump 3 x 5
Bar in rack position and jerk 3 x 5
Split Jerks 3 x 3

Hang Cleans
25kg x 3
28kg x 3
31kg x 3
33kg x 3
35kg x 3
36kg x 3

Squats
35kg x 10
35kg x 10
35kg x 10
35kg x 10
35kg x about 5/6 reps and a big masssive FAIL!:(:( Don't know what was up. All these sets were really really hard. Had to sit down in between sets and I NEVER sit down.

Inverted Rows
4 x 8

Supersetted with
Millitary Press 22.5kg
4 x 8

After the massive failing of the squats I didnt really wanna do any extra playing...still amazed at how hard they were!

howtomake

Are you talking about hitting your head with snatching or jerking? I've definitely hit my head jerking (I'll leave out any smutty jokes with the words 'head' & 'jerking'). Not sure about other peeps that you know, the only reason why I hit my head was because I didn't rack the bar properly for the optimum bar path, on the start position. So as long as you do that part properly and of course remember to do it every time.

Sorry about your squats but..... Good news is, I'd say you were probably working hard on your technique for snatches, jerks and cleans, neural path development & all that, I'm sure even your body has its limits

gymfreak

howtomake wrote: »

Are you talking about hitting your head with snatching or jerking? I've definitely hit my head jerking (I'll leave out any smutty jokes with the words 'head' & 'jerking'). Not sure about other peeps that you know, the only reason why I hit my head was because I didn't rack the bar properly for the optimum bar path, on the start position. So as long as you do that part properly and of course remember to do it every time.

Nope..talking about snatching. That's two people that I've heard do it this week! Hadnt even thought about whacking myself with the bar whilst jerking yet...still only using 20kg for that s its just popping up.

howtomake wrote: »

Sorry about your squats but..... Good news is, I'd say you were probably working hard on your technique for snatches, jerks and cleans, neural path development & all that, I'm sure even your body has its limits

I'm actually still flabbergasted about the squats..I actually can't get over how hard they were. Legs were like jelly. But, yah you're right...Wayne was saying something similar about cumulative stress or something!

In the meantime..I hope you're fixing yourself!! I suppose you wont be making an appearance at Leinsters?

howtomake

Ah, hitting the head on snatching, ouch. Banged my knee something fierce before.

I'm putting myself back together piece by piece. I did try some eXtremly light jerking this morning. I'm going to start some sort of WL next month, can't say what kind of sort but baby steps. If yer about the next couple of months drop on by Hercs, or maybe I'll come down there, been threatening to hassle Wayne.

gymfreak

Sunday 20th May-mucking about

Didnt train yesterday as my legs were still feeling a tad bit odd

Mobility
Over and Unders
Hurdle Steps
Fire Hyrdrants
Scap Pull ups
YTWs
Wall Slides
Leg Swings
x 2

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

Snatch
20kg x 3
22kg x 3
24kg x 3
25kg x 3
26kg x 3
27kg x 1 and a few FAILS
27kg x 3:)

Pullups
5 x 5

Good Mornings
20kg x 8
20kg x 8
35kg x 8
35kg x 8
35kg x 8
35kg x 8
35kg x 8

Hanging LEg Raises
3 x 10

Overhead Plate Arches
3 x 10/10 with 10kg plate

Med Ball Slams
3 x 10

Had places to go and people to see so left it at that. Tiny session but at least I'll be all set for the week ahead:)

gymfreak

Monday 21st May-WLing

Mobility
Sumo Squats
Quad Walk
Hamstring Walk
Fire Hyrdrants
Scap Pull Ups
KB 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...all proper
20kg x 3
22kg x 3
24kg x 3
25kg x 3
26kg x 3
27kg x 3...easy peasy

Split Jerk
I've been upgraded..I no longer get to practise all those small drills:( I liked the easy drills20kg x 3
20kg x 3
22kg x 3
24kg x 3
26kg x 3
26kg x 3
Split Squats
15kg x 6/6
25kg x 6/6
25kg x 6/6
30kg x 6/6

Inverted Rows
4 x 8

TYI..used 2.5kg plates
8 reps of each
4 rounds..very deceptive exercise!!

Ridiculously easy day!! Complete doddle but was faaaaar to hot to do any playing at all

gymfreak

Tuesday 22nd May-Dossing

The heat in the gym near killed me today:( I am not good with this weather...at all!

Mobility
Sumo Squats
Leg Swings
Fire Hyrdrants
Wall Slides
YTWs
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...all proper
20kg x 3
22kg x 3
24kg x 3
25kg x 3
26kg x 3
27kg x 3
28kg x 3
28kg x 3 all easy:) had to hold myself back from not going heavier

BB Lunges
25kg x 8/8
30kg x 8/8
30kg x 8/8
30kg x 8/8..well able for heavier just didnt want to knacker my legs out when Ive to train tomorrow!

Neutral Grip Pullups
Skinny purple band (cos someone nicked my red one:(:(:()
5 x 8

DB Push Press
15kg x 10/10
15kg x 10/10
15kg x 10/10
15kg x 10/10
15kg x 10/10

Hanging Leg Raises
3 x 10

Cable Woodchopps
3 x 10/10

belly started to rumble so went home.

Really hoping to put some structure on my training starting next week. Just seems I spend most of my time mucking about doing random bits and pieces whilst trying not to interfer too much with the Weightlifting...which feels extremely light and easy at the moment...which makes me think I should be doing more!