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Miss Piggys Battle for the Big Plates
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Saturday 21st of May
Was not in the humour to train. Had such a **** week and motivation was at an all time low
Snatches
25kg x 1
30kg x 1
35kg x 1
40kg x 1
43kg x 1
46kg x 1 (2sets)
48kg x 1
50kg x 1
52kg x f
Clean and Jerks
35kg x 1
45kg x 1
50kg x 1
55kg x 1
59kg x 1
62kg x 1
65kg x 1...missed jerk. Jerks were completely off today
67kg x clean
69kg x clean...whoop whoop...waited 8months for this 1kg PB
Front Squats
45kg x 1
55kg x 1
65kg x 1
70kg x 1
75kg x 1
77kg x 1 (+1kg PB)
Toes to Bar
3 x 12
Happy, happy, happy0 -
Sunday 22nd of May
Assault Bike
30sec hard/ 1min off
x 4
Rest 4 mins and Repeat
Felt awful after
Monday 23rd of May
Snatches
25kg x 2
30kg x 1
35kg x 1
40kg x 1 (3sets)
43kg x 1
46kg x 1 (2sets)
48kg x 1
50kg x f
45kg x 1
48kg x 1
50kg x 1...happy
43kg x 1 (3sets)
Clean and Jerks
35kg x 1
45kg x 1
50kg x 1
55kg x 1
59kg x 1
62kg x 1
64kg x 1
55kg x 1 (3sets)
Front Squats
68kg x 2 (3sets)
Toes to bar
3 x 100 -
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Tuesday 24th of May
Muscle Snatches
25kg x 1
30kg x 1
35kg x 1
37kg x 1
39kg x 1
40kg x 1 (2sets) +2kg PB hoooray
Powersnatches
25kg x 1
31kg x 1
36kg x 1 (8sets)
Powerclean + Split Jerk
35kg x 1
40kg x 1
45kg x 1
50kg x 1 (8sets)
Conditioning
5mins steady watts 180-200
10mins sprints
20sec on/40sec off
x 10
5mins steady...think the steady state at the end stopped me from the usual queasy feeling 0 -
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Then one week later I did a Catalyst Athletics Affialiate Meet
BW-52.7kg
Snatches- 49kg/52kg/54kgx
C n J- 65kg/67kg/69kgx Missed the jerk
119kg Total
+2kg Comp Snatch PB
+1kg C n J Comp PB
+3kg Comp Total PB
https://www.instagram.com/p/BGjxp41oyrT/
https://www.instagram.com/p/BGn-yfmoyoX/0 -
Saturday 9th July- Nationals
BW- 51.0kg
Had trouble with bodyweight in the run up to the competition. Had bumped up my carbs to 175g and bodyweight ended up dropping down to 50kg so spent the week before Nationals trying to eat back up.
Snatches
48kgx/ 48kg/ 50kg
C N J
63kg/ 65kg/ 67kg
117kg Total and 1st place finish in the 53kg class )
Had a great day out, warmups went great, timing was excellent and I was uber uber calm for once. Had been at my best friends wedding the night before so I think I was still on a high from that
https://www.instagram.com/p/BHrPqXGhPhP/0 -
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Thursday 14th of July
Paused Front Squats
35kg x 3
45kg x 3
55kg x 3
60kg x 5
57kg x 5
55kg x 5
PP
30kg x 10
35kg x 10
40kg x 8
33kg x 10
31kg x 10
Clean DL
55kg x 5
65kg x 5
70kg x 1
75kg x 5
80kg x 5
76kg x 5
72kg x 5
DB Lunges
3 x 16 w/12.5kg DBs
DB Russian Step Ups
2 x 8/8 w/ 8kg DBs
1 x 8/8 w/ 10kg DBs
Conditioning- Assault Bike
20sec on/40sec off
x 10 ...harder than usual 0 -
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Wednesday 20th of July
Hang Snatch BTK+ Mid hang
22kg (2sets)
27kg
32kg
38kg
39kg (2sets)
Jerk BTN
30kg x 2 (2sets)
38kg x 2
45kg x 2
49kg x 2 (3sets)
Clean and Jerk
31kg x 3
38kg x 3
45kg x 2
52kg x 3
55kg x 2 (2sets)
58kg x 1 (2sets) hard
BB BOR
40kg x 10
38kg x 10
36kg x 10
Squat Jumps
23kg x 8 (3sets)
Clean Pulls
70kg x 2 (3sets)
Toes to bar
3 x 14
Soreson Holds
3 sets0 -
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Thursday 21st of July
Paused Front Squats
35kg x 2
45kg x 2
55kg x 1
60kg x 1
63kg x 5 very hard
60kg x 5
57kg x 5
PP
39kg x 10
37kg x 10
35kg x 10
Clean DL
55kg x 5
65kg x 3
70kg x 1
75kg x 1
80kg x 1
85kg x 5
81kg x 5
77kg x 5
BB Lunges
3 x 16
DB Russian Step Ups
3sets
Conditioning- No more assault bike for a while. Got my skinfolds done and turns out Im quite lean and coach wants me to put on weight
MMs went from 111 to 87. Weight went from 55.7kg to 51.2kg. Dropped 4.5kg in weight...4kg of which was fat and then lost less than half a kg of muscle. Aim of this cycle is to get stronger so he wants me putting on muscle. We'll do skinfolds again at the end of this 12week cycle...be interesting to see what happens! So instead of sprint work was given a weighted conditioning session to do instead.
5 DB Front Squats w/ 10kg DBs
5 Thrusters w/10kg Dbs
5 Wide Grip Pullups
5 Pushups
5 Ring Row
rest 2 mins
x 40 -
Saturday 23rd of July
Wasnt feeling well at all...really shouldn't have gone training...hindsight is great:pac::pac:
Snatchpull + Snatch
22kg (2sets)
27kg (2sets)
32kg (2sets)
38kg (2sets)
41kg (2sets)
43kg
45kg felt great
47kg
49kg x fail...felt easy but hands kept moving
Clean + Frontsquat + Jerk
28kg x 1 + 2 + 2 (2sets)
35kg x 1 +2 + 2 (2sets)
42kg x 1 +2 + 2 (2sets)
49kg x 1 + 2 + 2 (2sets)
52kg x 1 + 2 + 2
55kg x 1 + 2 + 2 left it there. Was starting to feel worse and knew I still had 5rm squats to go
Backsquat
45kg x 3
65kg x 1
70kg x 1
75kg x 5 YAY New 5RM PB!!!
72kg x 5
68kg x 5
Bit annoyed I didnt put 76.5kg on the bar as that would have been a 1.5bw squat for 5
GHD Hip Ext
3sets
DB Bench
DB Shrugs
Gunz
Slept all day Saturday, took a rest day Sunday and filled it with pizza and wine and feeling great now for the week ahead 0 -
Monday 25th of July
Snatch Pushpress + OHS
18kg x 2 + 1
23kg x 2 + 1
29kg x 2 + 1
35kg x 2 + 1
39kg x 2 + 1 grand
Snatches
25kg x 3
30kg x 3
35kg x 3
41kg x 3
43kg x 2
44kg x 1
46kg x 1 (2sets)
Mid Hang Clean and Jerk
21kg x 4 + 1
28kg x 3 + 1
35kg x 3 + 1
42kg x 2 + 1
49kg x 2 + 1
52kg x 2 + 1 (2sets) hard
Snatchpulls
58kg x 2 (3sets)
Box Jumps
3 x 5 @ 28inches
DB Bench
12.5kg DBs x 10 (2sets)
Widegrip Pullups
6, 4, 5, 3
Handstand Holds
3 sets x max
DB Row
20kg DBs x 8/8 (3sets)
Happy 0 -
Tuesday 26th of July
Right shoulder and left quad have been hurting since last Thursday. Been doing loads and loads of soft tissue work on both but they havent fixed themselves yet
PP BTN
15kg x 5
35kg x 3
40kg x 2
45kg x 1
49kg x f...WEH!!! Did 47kg for 5 last week
35kg x 1
40kg x 1
48kg x 2....and nope
45kg x 4
43kg x 5
40kg x 5
Last weeks 47kg x 5 felt like piss...this week nothing would work.Pretty sure my shoulder was telling me not to be an idiot.
Backsquat 10RM
40kg x 5
45kg x 4
50kg x 3
55kg x 2
60kg x 1
65kg x 10....WHOOP!!!!!:):) Probably coulda gone 68kg...but quad was starting to flare up so used my brain
62kg x 10
59kg x 10
CG Bench
25kg x3
30kg x 2
35kg x 8....pretty impressed with that!! But it was a huge struggle
33kg x 8
32kg x 8
RDL
60kg x 8 (3sets) graannnnd. Not going too heavy with these cos i dont trust RDLs...they always seem to annoy my back
Conditioning- 15mins
1 Sled Pull up and back
Assault Bike 10kcal
1 Sled Push up and back 15kg
8 Pushups
4 rounds in 14.44mins
FML I sweated some amount!!! For some crazy reason the sled push was rock hard today...started with 20kg on it but had to change to 15kg after one round coul barely move0 -
Wednesday 27th of July
Ibuprofen is amazing
Hang Snatch BTK+ Mid hang
22kg (2sets)
27kg
32kg
38kg
39kg
41kg (2 sets) Focus on 'long legs'/ patience...some reps were beeeeautiful and some were not...fell on my ass a couple of times:pac::pac:
Jerk BTN
30kg x 2 (2sets)
38kg x 2
45kg x 2
49kg x 2
51kg x 2 (2sets) These felt great!! and was able to do all of these outta the rack and lower weight between reps...#progress
Clean and Jerk
32kg x 3
39kg x 3
46kg x 3
52kg x 3
55kg x 2
57kg x 1 (2sets)
59kg x 1
Clean triples are still exhausting Singles felt good
BB BOR
40kg x 8
38kg x 8
36kg x 8
Squat Jumps
27kg x 6 (3sets)
Clean Pulls
45kg x 2
65kg x 2
72kg x 2 (3sets)
Toes to bar
15, 12, 9
Soreson Holds
3 sets
Everything felt great:)0 -
Thursday 28th of July
Paused Front Squats
35kg x 2
45kg x 2
55kg x 1
60kg x 1
64kg x 5 very hard:(:( My poor legs. Really struggled on the last rep
61kg x 5
58kg x 5
Please god there's no more 5RM!
Pushpress
15kg x 5
25kg x 4
30kg x 3
35kg x 1
40kg x 1
42kg x 8...whoooooop!
40kg x 8
38kg x 8
Clean DL
Legs were dead doing these
35kg x 5
65kg x 3
70kg x 1
75kg x 1
82kg x 1
87kg x 5....a true 5RM was hard
82kg x 5
78kg x 5
DB Walking Lunges
2 x 10/10 w/15kg Bs
2 x 10/10 w/ 17.5kg DBs
DB Russian Step Ups
3sets with 10kg DBs
Banded Good Mornings
Pullups
3. 3 x 4sets
DB Pushpress 3x12
4 x 8 w/ 12.5kg DBs0 -
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Monday 1st of August
Snatch Balance
15kg x 3 (2sets)
22kg x 2
27kg x 2
32kg x 2
38kg x 1 (2sets)
No Hook Grip Snatches
25kg x 3
30kg x 3
35kg x 3
41kg x 3
43kg x 2
44kg x 1 (3sets) Focus on catching positioning and sitting upright
Mid Hang Clean and Jerk
21kg x 4 + 1
28kg x 3 + 1
35kg x 3 + 1
42kg x 2 + 1
49kg x 2 + 1 (3sets)
Snatchpulls
49kg x 2 (3sets)
Box Jumps
3 x 5 @ 28inches
DB Bench
12.5kg DBs x 10 (3sets)
Widegrip Pullups
3 x 7:D:D:D
DB Pushpress
12.5kg DBs x 12 (3sets)
DB Row
20kg DBs x 8/8 (3sets)
Very happy with the pullups 0 -
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