Pull up, pull down, stand tall

Scuba Ste

I said Oh Oh.
How I wish.

I'm gonna use this log to log my rehab and then hopefully my actual workouts.
I've been having the same shoulder problems for the best part of a year now that I aint been too successful with.

Here's the plan atm.

M/W/F
Press ups x 3 sets (sometimes on ball)
Inverted rows x3 sets (sometimes on rings)

Tu/Th
Prone Y's
Sometimes YTWL
Some external rotation work

For about a month I did scap pushups and scap pullups/pulldowns and some YTWL's.

The goal with the press ups is that I can barely do 20ish without feeling like getting sick so I should be able for more. With teh rows, my rowing strength is crap so If I can get 3x20 or so I figure I'm heading in the right direction and they should help with shoulder stability. I also do a set or 2 of scap pushups every other day.

Next week I'll start some light incline pressing (about 5/7kg) for 10-12 reps. Starting at one set and adding sets and weight as I progress. I'll start scap pulldowns again and maybe light full pulldowns. After I get somewhere with the inclines and if I'm not getting any pain, I'll move onto overhead presses again with really light weight and add as I go.

Today 20/8/10

Press ups
3x18

Rows
3x15

Yesterday
Prone Y
2.5kg 4x10

That's where I'm at atm.

I'm also doing some squatting and cleans and stuff.

Last week

Worked up to 70 kg cleans for 3x1
50kg 3x3

Back Squat
110kg 3x3

GM
65kg 3x8

Short term goal is to get healthy shoulders again and get into the weightlifting proper.
All going well end of year I'd like snatch 60-70kg, c&j 85-90kg and bench 100kg we'll see, atm I'd take snatching 20kg.

Scuba Ste

Monday 23/8/10

Incline Db press
7kg 3x10

later

Press ups
2x20, 1x15

Inverted row (on bar)
3x15

exciting stuff.

Scuba Ste

Thursday 26/8/10

Incline Db Press
7kg 3x10

Scap pullups (on rings with feet elevated)
3x15

Back Squat
100 1x5

GM
50kg 1x6

Clean
50kg 2x3

Working hard and late this week. Just about time to workout.

Scuba Ste

Saturday 28/8/10

Row (on rings)
3x17

Press up
3x20

Rows were ok. Press ups had me gassed.

Scuba Ste

Monday 30/8/10

YTWL
2.5kg 3 reps

Scap pullups (on rings feet elevated)
1x17, 2x15

Incline press
9kg 3x12

Scap pushups
1x30

Pullups fatigued quick enough, meant to do 3x17 though. oops.

Strict on the incline. Retracted scapula through most of it and protraction at the top. I do the same for press ups, might be why they're so hard. Uncomfortable to do on the bench though. I think i did 9kg last week too, mixed up my db weights. Grand though. 11.5 next.

Haven't done scap pushups in while, 30 was ok.

Felt a bit of pain during the week, hopefully it's nothing. Shoulder injuries are great for paranoia.

Scuba Ste

Tuesday 31/8/10

Snatch bar work- OH squat, drops, balance, jumps

Hang Snatch
worked up to 50kg for 3 singles I think, missed one.

Hang Clean
worked up to 90kg for a single then 80kg for double.

Trained out in East Coast Barbell, savage place, great atmosphere.

90kg Clean was rough, all over the place. Nice PR though. Snatch PR too.

Shoulders grand today too which is always nice.

Scuba Ste

Monday 6/9/10

Prone Y

2kg 2x8

Incline Bench
9kg 3x12

Scap Pull ups
3x15 (feet elevated)

Been sick all week, just picking up where I left off last week.

Scuba Ste

Wednesday 8/9/10

Band Pull Aparts
1 set of 10 horizontal and vertical

Inverted Rows
3x15

Scap Pushups
15,20,20.

Scuba Ste

Thursday 9/9/10

Glute and Shoulder Activation
Some Hip Mobility work

Some Bar Work
Cleans
60kg 2x3
70kg 2x3

Squat
60kg 1x5
80kg 1x3
90kg 1x2
100kg 1x3

Such a drop off in strength.

Scuba Ste

Friday 10/9/10

Scap Pullup
2x20, 1x15

Incline Press + Protraction
11.5kg 3x12

Still a bit sick and feeling tired. Only meant to do 3x8 on the incline, ah well. Its too uncomfortable trying to keep tight and the protract and re tighten so I just did 12 reps tight and then on the last rep I push the shoulders through and did 12 more reps. Good idea, bad idea, I don't know.

Pullups were toughish, when i can get 3x20 I'll start doing full scap pullups at lower reps.

Scuba Ste

Sunday 12/9/10

Deadlilft
50kg 1x5
70kg 1x3
90kg 1x2
110kg 1x1
120kg 1x3
100kg 1x8

GM
30kg 2x8
50kg 2x8

Face Pull
P2 2x12
P3 2x8

Just to see where my deadlift was. Every rep at 120 was different. Its been a while. Easy enough though.

Scuba Ste

Monday 13/9/10

Inverted row on rings

2x20, 1x15

Scap Pushups

3x20

Keep doing the scap pushups for a while, feet up next time.

Scuba Ste

Tuesday 14/9/10

Prehab warm up, glute and shoulder activation.

Box jumps
two boxes and two 25's (about 30")
3x3

Snatch bar work x lots

Hang snatch
Few sets at 40 kg
up to 45kg for a few misses

Clean
40kg 1x2
50kg 1x2
60kg 1x2
70kg 4x2

Squat
20kg 1x5
60kg 1x4
80kg 1x2
90kg 1x1
100kg 3x5

Flexibility work.

In ECB again good session, not too heavy. Laid off the snatches cos my shoulder still aint right, missed one behind, not nice. Did a box jump again at the end with 2 20's added on, fun.

I'll start light pressing today.

Scuba Ste

Wednesday 15/9/10

Shoulder activation
some Y's and scap pushups

Scap Pullup feet elevated
3x20

OH Press
7kg 3x10

Pullups were hard but I just wanted to get them done, Ill move onto full scap pullups and then normal pullups at some stage.

Next time I'm in the gym I want to do some sets of Y's.

Scuba Ste

Friday 17/9/10

Glute activation warm up

P Cleans
40kg 1x3
50kg 1x3
60kg 1x3
70kg 1x1
75kg 1x1 (might have been 2)

Deadlift
61kg 1x5
80kg 1x3
100kg 1x2
110kg 1x1
125kg 2x3

Later that evening...

Y's
4kg 4x5

Forgot about scap push ups and rows, I was getting ready to go to Tipp.

P cleans were easy enough, PR was 70kg, 75 wasn't pretty but easy enough.

Deads were ok, knees aren't feeling great though, I'll drop back this week and work back up.

Scuba Ste

Monday 20/9/10

Shoulder activation
Band pull aparts
YTWL

OH Db Press
9kg 3x8

Scap Pullups 3x8


This stuff is starting to do my head if I'm honest. Ill keep it going till I can press 20kg dumbells.

Scuba Ste

Wednesday 22/9/10

Shoulder warm up
YTWL
Band pull aparts

Scap Pushups (feet Elevated)
3x10

Inverted row on rings
3x10

Pushups were easy, rows were tough enough on the last few reps. I'm rowing from a lower position now, I'm about parallel at the top, feet on the bench.

Thursday 23/9/10

Shoulder warm up

Prone Y
4kg 2x8, 1x5

Standing Ext Rotations
4kg 3x15

Side Lying Lat raises
2.5 kg 3x12

Some reverse flys to finish.

Y's were tough, too tough, should be going for quality not quantity.

Scuba Ste

Monday 27/9/10

Glute activation and mobility warm up

Clean
40kg 1x3
50kg 1x3
60kg 1x3
70kg 3x3

Front Squat
50kg 1x5
65kg 1x3
80kg 3x3

Wednesday 29/9/10

Squat
20kg 2x8
40kg 1x5
60kg 1x3
80kg 1x2
90kg 1x1
100kg 3x5

Good Morning
20kg 1x8
30kg 1x5
40kg 1x5
50kg 3x5

Shoulder warm up
Band Pull aparts.
YTWL 2.5kg 1x5

Scap pushups Feet on bench
3x12

Inverted row on rings feet on bench
3x12

Delightful.

Scuba Ste

Friday 1/10/10

Glute Warm up

Power Clean

40kg 1x3
50kg 1x3
60kg 1x3
70kg 3x1
Full Clean 70kg 2x2

Deadlift
60kg 1x5
90kg 1x3
110kg 1x2
125kg 2x1
135kg 1x1
140kg 1x1 PR 2XBW
110kg 1x5

Face Pulls
Plate 1 1x15
P2 2x12

Shoulder warm up
band pull aparts
horizonatal and vertical 1x15 each

Db OH press
11kg 3x5

Scap pull ups
3x12

Happy with the deads, it was easy enough too. Hook grip, which never felt like failing, on to 170 now.

Scuba Ste

Wednesday 13/10/10

Hang Snatch
20kg 3x2
30kg 2x1
40kg1x1

Clean
40kg 2x1
50kg 2x1
60kg 1x1
70kg 2x1
80kg 1x1
90kg 2x0
70kg 1x2

Havent done much in the last week in terms of rehab or actual training. Last night was the first night that DCU Weightlifting club got started for the year, we have nice set up and it was great to do some actual lifting.

90kg was disappointing but I hadn't eaten much all day. First time trying to max in ages.

Ill do some rehab today aswell.

Scuba Ste

Haven't logged in a while, training is only starting to get decent now anyway. Logging this week so I remember where I am.

Monday 1/11/10

Mobility warm up

Bar work
OH squat, Drops, Hang snatc, first pull.

Snatch
30kg 2x2
35kg 1x2
40kg 1x2
45kg 1x2
50kg 1x2
55kg 4x2 PR missed last rep.

Squat
50kg 1x8
70kg 1x3
90kg 1x2
110kg 3x3

Noice snatch PR, only got 50kg x1 last week.

Thursday

Mobility warm up and glute activation

Bar work
OH squat, Drops, Hangs, First pull.

Snatch
30kg 2x2
35kg 2x2
40kg 5x2

Clean
40kg 1x3
50kg 1x2
60kg 1x2
70kg 5x2,1x1

Deadlift
70kg 1x5
90kg 1x3
110kg 1x2
130kg 1x1
145kg 1x1 PR
160kg 1x1 PR

Last night was good, snatches were all easy and solid as they should be.

Cleans were mostly power cleans but solid enough if hard at times, last rep was actually the easiest when I tried to get under it faster.

Deadlifts stole the show, it's nice to get a 20kg PR after about a month of no DLing. Might have to find the 170 thread soon enough. All the DLs done with a clean hook grip.

Shoulders been feeling ok recently, still doing lots of rows and scap work. Dare I jerk soon. Also hoping to go to Jordanstown next Sat if this week goes ok. Might just go to snatch if I can't jerk.

Scuba Ste

Monday 8/11/10

Mobility warm up

Ankle mobilisation
Ankle circles
Leg swings
Leg sweeps
Arm swings
Elbow circles
Wrist circles
Wrist flexion

Snatch work
OH squats, drops, hangs, first pull 2-3x3

Snatch
30kg 1x2
35kg 2x2
40kg 1x2
45kg 1x2
50kg 4x2

Jerk work
Dips, catches, split jerk

2 Front squats + 1 Jerk
40kg 1x1
45kg 1x1
50kg 2x1

Front Squat
50kg 1x3
60kg 1x3
70kg 1x3
80kg 4x3


Nice session, snatches were mostly solid.

Didn't do too much on the jerks, I'm a long way from solid on them though, shoulders still not 100% and fronts were decently heavy.

Scuba Ste

Wednesday 10/11/10

Mobility warm up

Snatch work

Snatch
30kg 1x2
35kg 1x2
40kg 1x2
45kg 2x2
50kg 4x2

Clean work
Front squats, hangs, first pull

Cleans
40kg 1x2
50kg 1x5
55kg 1x2
60kg 4x2

Front Squat

40kg 1x3
50kg 1x3
70kg 1x3
90kg 1x3
100kg 1x3

Missed a few snatches at 50 but they got better as the sets went on, I'm gonna take it slower on the first pull.

Cleans were fairly easy tbh but I keep cutting cutting short my hip extension so worked on that.

Was short on time trying to get home to watch the derby so went for a top triple, 100 is a nice number to finish on for a triple. I took part in a demo earlier for the college sports expo which along with college work and stuff has a little drained. Some kip and decent food tomorrow should have me a bit fresher.

Some more snatches tomorrow and then Jordanstown on Saturday. Can't wait.

Also want to start doing some glute and shoulder activation more often.

Scuba Ste

Saturday 13/11/10

NI Open Jordanstown

Snatch
52kg
56kg
59kg miss

C&J
45kg
52kg
58kg

Fairly happy with how I did, 56/58 are technically PR's, great experience and hopefully first of many. Missed the 59 in front again, probably not extending fully. Have to get my shoulder sorted though soon. The set up is great up there, really is an example of what every high performance gym should have. 7 platforms with bars and plates for each one.


Monday 15/11/10

Mobility warm up

Snatch work

Snatch
30kg 2x2
35kg 2x2
40kg 1x2
45kg 1x2
50kg 4x2

Jerk work

2 Cleans + 1 Jerk
40kg 1x2
45kg 4x2

Squat
20kg 1x5
40kg 1x3
50kg 1x3
65kg 1x3
80kg 1x3
90kg 1x3
100kg 2x5

Fairly shattered. Everything was hard, I won't be training again until Thursday so I should be grand by then.

Scuba Ste

Trained all last week but didn't log as I've just been too busy.

Highlights :rolleyes:

52kg 4x2 snatch still
85kg 4x2 Clean, not bad
85kg 4x3 Front Squat
50kg 5x2 C&J

Also joined Informed Performance to hopefully fix my shoulder, going well so far.

Monday 29/11/10

Morning

IP Mobility Warm Up x3

Band work - Red Band x3
10 Horizontal Pull aparts, 5 open, 5 closed
10 Vertical Pull aparts
10 Dislocates

Shoulder circuit x4
10 Scap Pushups
10 Scap Pullups
10 Scap Rows
10 Inverted Shrugs

YTW x3
2.5kg x3 open, 3 closed
with
Green Band shoulder flexion thing
2x15

Then some conditioning, yay.

Prowler push in 10'
+70kg x15ish pushes up and back

15' block
10 Prisoner Squats
10 Pushups
10 Green Band Pullups
6 rounds

then after a long break another prowler block
12 pushes

The prowler is a bollox, but I reckon I could do with some decent conditioning, I think >10 rounds is ok. Not so happy with bodyweight block but I've done fcuk all upper body stuff in ages, the push ups were hard but he pullups were impossible.

That evening
Mobility work

Snatch Work
Snatch
30kg 1x2
35kg 1x2
40kg 1x2
43kg 1x2
47kg 1x2
50kg 1x2
53kg 4x2 1 miss

Jerk Work
2 Front Squat + 1 Jerk
30kg 1x2
35kg 1x2
40kg 1x2
45kg 1x2
50kg 1x2
55kg 4x2

Front Squat
50kg 1x3
60kg 1x3
75kg 1x3
82kg 1x1
90kg 3x3

Trying twice in a day to prove I'm a badass :cool:

I was a little tired tbh. Still, happy to get 7/8 snatches. I'd love to snatch 60 in Hercs in a couple of weeks.

I was a little faster off the floor, Harry said I was too slow and speed things up a little and he reckoned it improved my extension so good there and they felt a little better. I'd been going slow to make sure I was in a good position but it seems to be ok now. Have to stop stamping too, don't know where it came from but I make a lot of noise with my feet.

Shoulders a little off now but way better than it has been and after way more work than it's been used to. I can finally jerk more than I snatch.

No training tonight cos the snow closed down the college. It looks nice from inside but it's really useless unless it's in the Alps and you've got ski's.

Scuba Ste

Monday 6/11/10 DCUWC

Snatch Work

Snatch
30kg 1x2
35kg 1x2
40kg 1x2
45kg 1x2
48kg 1x2
51kg 1x2
53kg 4x2 1 miss

Clean Work

Clean
40kg 1x2
50kg 1x2
60kg 1x2
67kg 1x2
75kg 1x2
80kg 1x1
85kg 4x2 1 miss


In and out fairly quick and happy enough.

Haven't trained since Monday due to the weather. A week off makes all the difference, the cleans were handy enough, missed the last one mostly due to lack of concentration.

It's snowing again now though.

Scuba Ste

Tuesday 7/11/10 IP

Mobility warm up

One leg prowler push 70kg + 60 sec plank x5

Box Squat
20kg 2x8
40kg 1x5
60kg 1x5
70kg 1x3
75kg 1x3
80kg 1x3
85kg 1x3
90kg 1x3
95kg 1x3
100kg 1x3
105kg 1x3

GHR
5x10

KB Russian Twist
16kg 3x10 each side

Chins
BW 2x8
5kg 4x5, 1x4

Shoulder Rehab
Green band thing 5x10
+
YTW's 2,5kg 3 open, 3 closed x10

All good. Squats were handy enough, haven't done box squats before. Haven't done chins in an age, more upper body work is welcome.

It was long session and I'm tired enough now. It's always nice to come home after a long training session to find youv'e been fcuked by the government for the foreseeable future. Happy days.

Scuba Ste

Wednesday 8/12/10

Mobility Warm up

Snatch Work

Snatch
30kg 1x2
40kg 1x2
44kg 1x2
47kg 2x2 miss 2

Power Snatch
40kg 1x2
43kg 1x2
46kg 4x2

Front Squat
20kg 1x8
40kg 1x3
60kg 1x3
75kg 1x3
80kg 1x1
90kg 4x3

YTW's
2kg 3 open 3 closed

OH Press
5kg DB 2x8
20kg 1x5
25kg 1x5
30kg 3x5

Don't know what happened with the snatches 47kg is light. Lost the second rep of each set first behind, then forward. Just didn't feel good. Harry reckoned it's my hip extension. Did some power snatches to work on that, they easy enough if a little unfamiliar.

The rest was fairly standard, hopefully I'll be able to progress with the press now.

Scuba Ste

Thursday 9/12/10 Informed Performance

IP warm up x3
X band Walks x10
Scap push ups x10
hurdle over unders x10
band face pulls x10
hurdle step overs x10
scap inverted rows x10
quad/hamstring walks x10


Red Band circuit x1
Shoulder circuit x2

Snatch work
Snatch
30kg 1x2 Hang
35kg 1x2 Hang
40kg 1x2
45kg 1x2
48kg 1x2
50kg 1x2
53kg 1x2
55kg 1x2
57kg 1x2 PR
59kg 1x2 PR
61kg 1x2 PR

Jerk Work
Clean Work
C&J
40kg 1x2
45kg 1x2
50kg 1x2
55kg 1x2
60kg 4x2

YTW's
2.5kg 5x3 open, 3 closed

Back Squat
20kg 1x5
40kg 1x3
60kg 1x3
80kg 1x3
100kg 1x3
110kg 3x3

Yeah. Happy with the snatches, was only going to go fro 55 4x2, but because of last night I just felt like going for something. 61 was fine, I feel like I could have gone higher but I'll hopefully have more on Saturday in the Hercules Club Champs.

Jerks weren't so hot. They all went up easy enough but they all felt sloppy, no pressouts or anything so I'll take them.PR of sorts, the most I've jerked is 58 at the NI Open I haven't been able to do much Jerk work so hopefully with time and more rehab I'll get a decent jerk.

Have some mad upper back DOMS now though, anything without my arms by my side is ouch city. Those romboids and lower traps must be finally doing some work. Rest now til Saturday.

Scuba Ste

Monday 10/1/11

IP warm up x3
Thoracic foam rolling

Oly Squat
105kg 5x3

Single Leg Deadlift
20kg 1x8
24kg 2x8

Db Twist
20kg 1x10, 2x12

Chin ups
+5kg 5x5

Shoulder Stabilisation with feet on rings
5x60s on/off

45 back extension
red band 3x15

Db clean with fat gripz
7.5kg 5x10

Some foam rolling

I think this was only the third or fourth session I've done since the one above. Shoulder sh1tness, snow and chest infections all playing their part. And no snatches or C&J for the moment.

Surprised to get all the chin ups, was expecting 3 sets max so happy days.

The shoulder stabilisation thing is a pure b@stard to do. I thought the prowler was bad but I hate this more now. 2 mins were good and it just deteriorates from there, taking each minute as 20s on, 20s off, 20 on again if that.

Everything else was ok. Db cleans were nice, felt more like deceleration than I'd done them before with lots of nice shoulder cracking to accompany it.

Nice to be back training though.

Scuba Ste

Tuesday 11/1/11

IP Warm Up x 2

C1

Prowler push
70kg 12 in 10mins

WB1
30'' box jumps x5
10kg Floor press x10
15kg Unsupported row x10
10 rounds in 10 mins

Prowler push
70kh 10 in 10 mins

WB2
36kg Potato sack squat x10
35kg Swiss bar bench x10
Grey Band Pull ups x10
9/10 rounds in 10 mins

First prowler block destroyed me,tried going every 45s or so, second was ok, I went every min and had 15-20 secs rest in between pushes. I think I could have gone for 12 and not been as wrecked as the first one.

First work block wasn't bad, I probably could have pushed it a bit, weights were light, still a bit wary of the shoulders.

Second one was tougher, pull ups are toughest me but I'll go to the green band next week.

Rest was way more than 5 mins for everything except the last one. Something to work towards.

Form weightlifting to conditioning. Yes.

Scuba Ste

Thursday 13/1/11

IP warm up x 2

Speed Deadlifts
90kg 8x3

Single leg squat
10kg 4x8

Hanging leg raise
3x15, really 2x15 plus 1x10 plus 5 knee raises.

Single Arm press
15kg 5x10, really 3x10 plus 2x10 push press.

Horrible Shoulder Stabilisation unavoidable exercise with feet in rings.
5x60s on /off

Unsupported Db Row
25kg 5x10

Plate shifting
4x5kg 3x60s on/off

Rolling Tricep extensions
12.5kg 3x8

Wrist rolling
17.5kg 3 up down each direction

YTW
2.5kg 3x5/5

Everything relatively ok until the stabilisation stuff.

Deadlifts will go to 100 next week. Squat, I dunno maybe try 20kg for less reps.

Leg raises leg raise, improving though. Press was better, got 2 sets last week and dropped to 12.5 so happy there. Stabilisation thing was better, nearly at 3 full minutes of sweating, core trembling, mental exhaustion fun.

Plate shifting probably should be trying to do it faster but surviving it fine.

Supersetted rolling extensions with wrist rolls trying to improve my wrist pain. Triceps are weak too.

Upper body strength really needs work and then it needs to maintained, can only be good thing really

Scuba Ste

Friday 14/1/11

IP warm up x3

C2

Sprint block
10 in 10 mins

WB1
10kg Reverse lunge x5 e/s
Pushups off handles x10
Grey band pull ups x10
9 rounds in 10 mins

Sprint block
10 in 10 mins

WB2
40kg Power clean and push press x3
5kg Push up and row x10
Sit ups x10
7 maybe in 10 mins

Ha. Again first conditioning block was hardest. Sprint up jog backwards in 3 lanes and back so 6 total. Second was too bad actually.

Push ups and pull ups took it out me big style in the first block and the second everything except the clean and press was hard.

Rest was again way over the 5 mins and number of rounds may not too accurate. We'll see next week.

Scuba Ste

Monday 17/1/11

S1

Foam Rolling thoracic spine
IP warm up x2

Oly Squat
40kg 1x5
60kg 1x3
90kg 1x3
105kg 5x5

Sinlgle leg deadlift
24kg 3x8
superset with
Kb Twist
24kg 3x10 e/s

Chin up
Red band 2x8
10kg 4x5, 1x3

Shoulder Stabilisation on rings
5x60s on/off really 2x60s, 40s, 30s, 25s

45 Back Extension
Blue band 3x15

Db Clean with fat gripz
10kg 3x10

YTW
2.5kg 3x5/5 open/closed
superset with
Hammer curls
12.5kg 3x10

Getting harder today, squats and chin ups were slow and hard, a bit surprised I got that many reps especially on the chin ups, was expecting 3x3 ish.

I'm away in two weeks so if study and exams goes well and I train next week I might try for 110kg 5x5 which would be a PR by one rep.

Everything else wasn't too bad. I won't superset the DL with the twists again though, slightly harder today.

The stabilisation stuff was tough obviously but maybe a bit better. I'll try to get 3 full minutes next time and just go for whatever I can for the remainder like today, it's the best way to measure it I think.

The last sets of YTW's were a bit harder but they're improving. I did a bit of foam rolling before them to loosen up things which may have helped a bit, tried them last week and I got one good set. The upper back seems to be going the right way which is good.

Even the curls are coming along, must be the squats :pac:

Weight recently is around 73kg.

Scuba Ste

Tuesday 18/1/11

C1

IP warm up x3

Prowler push
80kg 12 in 9.52mins

WB1
33" box jump x5 (plyo box on platform)
12.5kg floor press x10
17.5kg row x10
10 in 14.50mins

Prowler push
80kg 12 in 9.35mins

WB2
36Kg Kb sack squat x10
35kg swiss bar bench x10
Green band pull up x10
8 in 14.23mins

Not too bad, improvements everywhere. Again the second block was easier, worked in with someone for the first 5/6 of the first block, definitely harder when someone else is doing it with ya.

Work block 1 wasn't too bad, I woulda gone heavier but the 15's were in use. Work block 2 was hard, pull ups again. Probably drop back to grey band. I got about 5 rounds fairly continuos but the last 2/3 the pull ups were about 5-3-2 in reps. I'll go with a heavier Kb next time. That's the easy part.

Rest periods were good too, all about 5-7 mins.

Will was saying the aim for the prowler should be about 15 pushes with body weight so I'm gonna aim for 15 with 80, also might give the 30 pushes with 40kg a shot.

Scuba Ste

Thursday 20/1/11

S2

IP Warm up x2

Speed DL
50kg 1x5
70kg 1x3
90kg 1x2
100kg 8x3

Split squat
16kg 4x8

Hanging leg raises
3x15

One arm press
10kg 2x8
15kg 5x10 last set push press

Shoulder stabilisation, feet on rings
2x60s, 3x30s

One arm row
30kg 4x10

Plate shifting
4x5kg 3x60s on/off

Rolling tri extensions
12.5kg 4x10

YTW
2.5kg 3x5/5

Wrist rolling
17.5 x4 e/d

Shoulder stabilisation times are down on Monday's but it is what it is. It's hard to keep it up. Hopefully Monday will be better, 3 full minutes maybe.

Everything else is up, so happy days. The plate shifting is about 3 full shifts over and back.

Deadlifting was hard but not that hard, dunno about the speed of them, not slow anyway.

Press is coming on a set at a time, left side definitely weaker. The rows too are coming on, even my triceps are getting stronger.

All in all, training's going well.

Scuba Ste

Tuesday 25/1/11

Shoulder circuit 3x10
Scap puhsups
Scap Pullups
Scap Inverted rows
11kg Overhead shrug

Inverted row on rings with feet on bench
3x12
superset with
Single arm press
11kg 3x12 e/s

Just ticking over while the exams were on.

Friday 28/1/11

Ip Warm up x2

SKWAAT
20kg 1x8
40kg 1x5
60kg 1x3
80kg 1x2
95kg 1x1
110kg 5x5 PR

Single leg deadlift
24kg 4x8

KB Twist
16kg 1x15, 2x20

Chin ups
Red Band 2x8
+10kg 2x6, 2x5,1x6

One Arm Press
10kg 1x8
15kg 5x10

Shoulder Stabilisation
1x45s, 2x30s

Seated Db Clean with fat gripz
10kg 3x12

YTW
2.5kg 3x5/5

Hammer Curls
12.5kg 3x10

Exams finished yesterday so no more 4 hours sleep and fcuk all food.

Squat PR happy days, been about 6 moths since I got close to that.

Slightly disappointed with the chin ups and surprised to get 5 sets in the press, slight bit of push/hips involved.

About this stage I got really hungry and realised I'd be walking home so stabilisation stuff was not enticing, not too pushed.

Off to Austria tomorrow. Hopefully a consistent few months training then and some more PR's.

Scuba Ste

https://www.youtube.com/watch?v=qyrrTK_xzj4

Going to resurrect this log to keep me accountable and track progress over the summer and onwards.

I'll log this week first and then put down some goals and where I am at the minute.

Thursday 7/7/11

Warm up
Some hip stuff followed by some shoulder stuff

Snatch
Bar work (OH Squat/Drops/Hangs/First pull)
30kg x2 from the knee
40kg x2 full snatch
45kg x2
50kg x1
53kg x1
56kg x1
59kg x1
62kg x1
64kg x1/1/0/1/1/0/0/1/1/1/1

C&J
Bar work (Jerk Dips+Front squat/Jerk catches+Hang Clean/Split jerk)
30kg x2 clean pulls+2 jerks
40kg x2 clean pulls+2 jerks
50kg x2 full C&J
55kg x1
60kg x0/1
65kg x1
70kg x1
75kg x1/1/1/1/1/1

Front Squat
60kg x5
70kg x5
80kg x5
90kg x5

Plank
+10kg x30s
+15kg x30s
+20kg x30s
+25kg x30s about 1 minute between sets

NG Pull ups
4x6

Mixed session. Snatches were hit and miss and cleans felt all over the place, not heavy but poor technique wise like trying to focus on too many things and getting none right. Jerks were all solid.

Saturday 9/7/11

Warm up
Glute Bridge
Forward Lunge
Side Lunge
Bird Dogs
Wall Sweeps
Scap Pushups
Face Pulls

Snatch
Bar work
30kg 2x3 form the knee
40kg 2x3 snatch pulls to hip
40kg x2 full snatch
45kg x1
50kg x1
55kg x1
58kg x1
61kg x1
64kg x1/0/1/0/1

Inverted row
1x8 feet on floor
5x10 feet on step

1 arm press
12.5kg x8
15kg 4x8

Shoulder Circuit
Scap pushups
Scap Pull ups
Scap Inverted rows
30kg OH Shrugs
4x10

Poor session. Snatches were crap and I was pushed for time so tried to squeeze everything else in. Every snatch was forward except the last one. Took the first for a walk onto the next platform while straddling a loaded bar that was left there.

Have to plan training better. I have a basic idea of what I want to get done but nothing specific apart from snatch, c&j and squat which I left out today.

Scuba Ste

Had a look at the first post and goals I had then were 60-70/85 which should be surpassed at the competition in Edenderry in a few weeks.

Have 80/100 in my head for a while and I reckon they're realistic. I've cleaned 100 already.

Competition bests are 62/65 at the Uni's in DCU in march. Training bests are 64/78 for multiple singles and they're likely to improve for a while.

2011 Goals
Snatch: 80kg
C&J: 100kg
Back Squat: 150kg
Front Squat: 130kg

Current lifts
Snatch: 64kg
Clean: 100kg
Jerk: 78kg
Back Squat: 130kg
Front Squat: 120kg

Outside the above I just want to keep my shoulders together which is going well at the moment so I'm happy enough with how things are going. Hopefully keep the consistency going and see fairly good progress over the next few months.

Scuba Ste

Tuesday 12/7/11

Warm up
Glute Bridge
Forward Lunge
Side Lunge
Bird Dog
Scap Pushups
Wall Sweeps
YTW

Snatch
Bar work
30kg x2 hang from knee
40kg x2 full
45kg x2
50kg x1
54kg x1
58kg x1
61kg x1
64kg x1/0/1/1/1/1/1/1/0/0/0

C&J
Bar Work
30kg pull to hip+hang form knee+jerk
40kg pull to hip+hang form knee+jerk
50kg x2
60kg x1
66kg x1
72kg x1
75kg x1
78kg x1/1/1/1/1/1/1/1

Back Squat
60kg x5
80kg x5
90kg x5
100kg x5
110kg x5
110kg x5

Chins
3x8

Plank
+15kg 2x45s

Finished work at 5.45 got to the gym at 6.10 and started snatching at 6.30, felt knackered. Snatches were going well till I missed the last three, just tired by then and concentration was lacking. Crap anyway.

C&J was solid, felt great during them, third was pressed out but the rest felt great.

Was short on time then so tried to squeeze the rest in, probably had another set in each.

The plan for Tuesdays and Thursdays form now is to
snatch
c&j
squat
pull
core

and find more time.

Scuba Ste

Thursday 14/7/11

Warm up
Same as before with some foam rolling too

Snatch
Bar Work
30kg x2 from the knee
30kg x2 pull to hip
40kg x2 full
45kg x2
50kg x1
54kg x1
57kg x1
60kg x1
62kg x1
64kg x11/12x1

C&J
Bar work
30kg x3 pull+jerk
40kg x2 pull+hang+jerk
50kg x2 full
60kg x1
66kg x1
72kg x1
75kg x1
79kg x6x1

Front Squat
40kg x5
60kg x3
80kg x3
90kg x3
100kg x3

Ab Rollouts
3x15

Inverted Row
5x10 feet on bench

Good seesion. Missed the third snatch but 11 out of 12 is good progress, Harry reckons they look better too. Jerk continues to improve so happy days.

I'll test inverted rows on Saturday and maybe pull ups and pushups too.

Cathal Byrd trained with us tonight. Snatched 105 for a few and Squat 210, non too shabby. I'll have to give that a go sometime.

Shoulder's been feeling a little funky the last two days but I put it down to work and hopefully the heavier stuff is done with.

Bed now.

Scuba Ste

40kg x2
45kg x2
50kg x1
54kg x1
58kg x1
60kg x1
62 x2/5

1 Leg Split Squat
12.5kg x8
20kg x8
27.5kg x8

1 Leg RDL
15kg x8
20kg x8
25 x8

Inverted Row
30 in 1 min

1 Arm Press
12.5kg x8
15kg x8
17.5 x8

Hammer Curls
15kg 3x8

Rolling Db Ext
12.5kg 3x10

Snatches were crap. Missed the first two, first forward then behind and the others were fairly bad two. Was out the night before so that's that. Puts opening with 64/65 a little in doubt though.

The rest was fairly standard. 30 rows is decent enough base, went 10,8,6,3,3.

Tuesday better be better.

Scuba Ste

Tuesday 19/7/11

Warm up

Snatch
Bar Work
30 x2x3 from knee
35 x2x3 from knee
40 x2x3 pull to hip
40 x3x2 full
45 x2
49 x2
53 x1
57 x1
59 x1
61 x1
63 x1
65 x1
67 x1
69 x1
70 x0
70 x1 PR

C+J
Bar work
30 x3 hang from knee + jerk
40 x2x3 pull+hang+jerk
50 x1
60 x1
66 x1
72 x1
75 x0
75 x1
80 x1
82 x1
84 x1 PR

Front Squat
30 x5
50 x3
70 x3
80 x3
80 x3
80 x3

PR's all over the place.

First 70 was a lot in front, just didn't extend enough, second was fine. 70 is the aim for Saturday.

75 miss was a brain fart. Forgot how to jerk and did a weird split power press. 84 was fine.

Light training on Thursday and then get ready for Saturday.

Scuba Ste

Thursday 21/7/11

Forgot my logbook but basically worked up to 52/60 for 3 singles. Missed one of my snatches so was feeling super confident about Saturday.

Saturday 23/7/11 Edenderry Open

Weighed in at 72.8kg in a bedroom above a pub at about 11. Waited around all day as I wasn't lifting til 5ish.

Started warming up at about 4 and proceeded to **** it up by missing 45 behind. I thought I had less time than I did so rushed things a bit, at least I forgot about missing 52 on Thursday. Snatches felt rubbish at this stage. Slowed down a bit and the rest went up fine and got 64/67/70 on the platform.

Again rushed the c&j a bit but got to 75 alright and got 78/83/85 on the platform. 155 total and 200 sinclair.

6 out of 6 and technically 6 comp PR's, can't complain about that.

Loaded for the last group and had the perfect view of the floor getting smashed to pieces and moving the platform back into the warm up area, won't be back there again I think. Interesting day.

Got a lift home from Tommy Hayden, 1960 Olympian, which was interesting for a number of reasons including getting lost, ending up in Naas and getting to town at 10 pm. Got home about 11, wrecked.

A few months now til Cork, looking forward to training.

Edwardius

Good lifting dude. I'm sure ya heard plenty of "So I said to Taranenko..." style banter on the way back

Scuba Ste

Tuesday 26/7/11

Warm up
Hips and shoulders

Snatch Bar work
Hang Power Snatch
40 x2
45 x2
50 x1
53 x2x1
56 x2x1
58 x1
60 x4x1
Full Snatch from floor
63 x4x1

1 leg split squat
15 x8
25 x8
30 x8
super w/
1 leg RDL
15 x8
22.5 x8
30 x8

Shoulder Circuit 3x15
Scap pushup/Scap pull up/ Scap Inverted row/30kg OH Shrug

NG Pull up
BW 1x5
+5kg 4x5

Plank
+20kg x60s, 45s

Not much point in any of that. Snatches felt off, swingy and slow. I just wanted to do something and some shoulder shtuff.

Felt tired all day, working on a roof in this heat didn't help. Red bull, a whey and oat shake and a banana barely did the job. Back to proper training Thursday.

https://www.youtube.com/watch?v=-Tu2eZpA4yo

Scuba Ste

Dead Ed wrote: »

Good lifting dude. I'm sure ya heard plenty of "So I said to Taranenko..." style banter on the way back

Cheers man. He's a gas man alright, lots of stories about lots of people.

Scuba Ste

Thursday 28/7/11

Warm up

Snatch
bar work
30 x2x3 pull to hip
40 x2x3 pull to hip
40 x2 full snatch
45 x2
50 x2
55 x1
60 x1
64 x0
65 x6/7

C&J
bar work
30 x2 pull+hang+jerk
40 x2 pull+hang+jerk
50 x2 full clean+jerk
60 x1 power clean+clean+jerk
65 x1
70 x4x1

Back squat
40 x5
60 x5
80 x5
90 x5
100 x5
105 x5

Ext rotations
5 x2x10

New program from today. Interesting doing the power cleans followed by cleans. My extension is awful on cleans so that's the reasoning. Actually forgot to power clean a couple and ended catching about parallelish. Handy enough but it's technique that's important. I have to keep my knees out at the bottom and catch the bounce.

Snatches were alright, took a while to get into the swing of things. Missed 64 behind but Harry said go to 65. Missed the second behind too, the rest got better as the sets went on. I need to move my feet out more consistently, when I extend fully, feet go out and the rep is good. When I don't I tend to keep my feet too close and it's harder to stabilise at the bottom.

Squats were ok, a bit heavier than the should be. Did ext rotations in between sets and my right shoulder was screaming at the bottom internally rotated part, not good. Shoulder's a bit funky the last few days. Hadn't taken any fish oils since Saturday so I'll see if they make any difference. Bringing voltarol and neurofen+ everywhere.

Scuba Ste

Saturday 30/7/11

Warm up

Snatch
bar work
30 x3 hang
30 x3 pull
40 x1 1 rep = 1 power+1 full snatch
45 x1
50 x1
53 x1+0 (talking for about 10 mins)
50 x1+0
50 x1
53 x1
55x1
58 x1
60 x4x1

Front Squat
40 x5
60 x3
80 x3
90 x4x3
w/ Ext Rot
5 x4x5

GHR
BW x8
5 x3x8
w/ Side Bends
20 x3x10

1 Arm Press
12.5 x8
15 x8
17.5 x8
17.5 x8 push press

Pendlay Row
30 x5
40 x5
50 x5
60 x5
70 x5

Hammer Curls
12.5 x8
15 x8
17.5 x5
w/ Db Ext
12.5 x3x8
w/ Face pulls
23 x3x10

So I'm a body builder that snatches today. Snatches were ok, was talking to a lad for about 10 mins in the middle and just lost momentum and concentration with them. Improved after a few misses. Don't know what my power snatches are like, tried to catch 'em high.

External rotations still hurt a bit. Rows may or may not exactly be pendlays especially the 70 set, not too bad though, I'm pretty sure I've never rowed more than 70 strict or otherwise. Other stuff was what it was.

Going to start videoing so I can I see what I'm doing

Scuba Ste

Tuesday 2/8/11

Warm up

Snatch
bar work
30 x3 hang
30 x3 pull
40 x2 full
45 x2
50 x0+1
50 x2
55 x1
60 x1
63 x1
65 x5/9

C&J
bar work
40 x3 pull+hang+jerk
50 x1 power clean & jerk+C&J
60 x1
65 x3x1

Squat
40 x5
60 x5
70 x5
80 x3

Pull ups
BW x5 rings
BW x5 NG
+5kg x5x6

Crap session. Taking it easy for the rest of the week, I might not even do the lifts on Thursday. Snatches were crap, missed all but one behind. Don't see the point in a light week, doing easy squats was boring so not into that.

Tried amuscle up on the rings and nearly knackered my shoulder.

Found a pair of wrist wraps though.

Scuba Ste

Tuesday 9/8/11

Warm up
Glute bridge
Side lunges
Bird dogs
Scap pullups
Wall sweeps
YTW

Snatch
bar
30 x2x3 hang
30 x3 pull
40 x2 full
45 x2
50 x2
55x1
59 x10x1

C&J
bar
30 x3 hang+jerk
40 x3 pull+hang+jerk
50 x2
60 x2
70 x1
75 x5x1

Back Squat
40 x5
60 x5
80 x5
90 x5
100 x5

Plank
15kg x60s/45s/45s

All fairly light so getting all reps is not a surprise. First time back in a week, would have liked to go heavier but sure.

Squats need some work. Aiming to do 5x5's over the next few weeks and see how it goes. 5x5's after snatches and c&j's won't be fun.

Thursday 11/8/11

warm up
Glute bridge
Side lunges
Bird dogs
Scap pullups
Wall sweeps
YTW

Hang power Snatch
bar
30 x3
40 x2
45 x2
50 x1
55 x3x1
58 x3x1

Hang power clean
bar x5
40 x3
50 x3
55x2
60 x2
65 x2
70 x1
75 x1
80 x1
85 x1
80 x3x1

Back Squat
50 x5
70 x5
90 x5
100 x5
110 x5

This is the stupid stuff I do when Harry's not around. Was tempted to go for 90 hang power clean and and then copped on a bit. 85 was handy enough. Extension is poor though.