Pull up, pull down, stand tall

Scuba Ste

Wednesday 12/6/13

BB Press
30 x5
37 x5
42 3x5

BB row
40 x8
50 x5
60 x5
70 x5
80 x5
83 x5

DB row
25 5x10

CG Bench
40 x5
50 x5
55 x5
60 x9
with
BB Curl
20 x5
30 x5
35 x5
40 x5

Loads of tri and bi cable stuff
I did some sort of wavey pyramid without knowing it.

I can feel my muscles growing right now. Cable stuff felt pumptastic. My arms are now huge.

Scuba Ste

Friday 14/6/13

Power Snatch
40
50 x2x2
55 x5x2

Pause Back Squat
95 x5

YTW
3x8

Ext Rotations
3x8

Played 5 a side football Thursday night. My knees didn't like it, nor my lungs but I don't need them. Only did powers because I didn't feel great in the bottom position. Same reason I only did one set on squats. I do like the pause squats though, my hips feel great after. Handy enough day.

Scuba Ste

Saturday 15/6/13

Power Clean and Jerk
40
50
60 x2
70 x1
75 x4x1
80 x2x1

RDL
60 x10
80 x10
90 x10
100 x10 with straps

Scuba Ste

Monday 17/6/13

Muscle Snatch
40 3x5

Snatch pull+power snatch
55 5x2+1

Front Squat
90 3x3

Snatch pull
85 3x3

Pull up
10 3x5

Hammer curls
15 2x8, 1x10
with
Skull crushers
30 3x8

Scuba Ste

Tuesday 18/6/13

Rack Jerk
75 4x2

Power Clean+Clean from blocks btk
85 4x1+1

Clean Pull
100 3x3

1 leg DL
20/30/40/45 x8

Back Ext
15 2x20

Not that easy today. Not sure I'll keep the power cleans up. May just max out next time and do full cleans after. Jerks were good. 80 next.

Scuba Ste

Thursday 20/6/13

BB Press
45 3x5

BB Row
45 x8
60 x5
70 x5
80 x5
85 x5

DB Row
27.5 5x10

CG Bench
40 x5
50 x5
60 x2x8
with BB Curl
30 3x8

More Cable curls and extensions

Trained in Ballymun gym today because Morton's closed for the week. 85 row wasn't that hard, Press was so I'm not sure what the bar weighed. DB rows are getting hard. Weird training in a normal gym, I'm gonna start a thread on the things people do that annoy me now.

Scuba Ste

Saturday 22/6/13

Snatch
64 x4x2
68 x1
70 x1

CJ
80 x3x2
85 x1
90 x1

Paused Back Squat
100 x3x5

RDL
80 x10
90 x10
105 x10

Arms

Out in ECB. Left home at 1.30 got home at about 6.30. 3 hours in the gym and 1 hour in McD's. Good sesh. Bollixed now.

Scuba Ste

Thursday 27/6/13

Muscle Snatch
42kg 3x5

Snatch pull to knee+Snatch
40
50 x2+1
55 x4x2+1
60 x1 full snatch
65 x1
70 xmiss

Snatch pull
85 3x3

1 leg DL
20 x8
40 x8
45 x2x8

Pull up
7.5 x2x3
12.5 x5
17.5 x3

Arms

Got sick Monday and only start ateing yesterday. Took a while to get into this. I'll train again tomorrow and hopefully go heavy Saturday.

Scuba Ste

Saturday 29/6/13

Snatch
40
50 x2
55 x2
60 x2
64 x2
68 x2
70 x1/0
73 x2
75 x2 PR
78 x1
80 x1
82 x1
84 x5 misses

C&J
40
60 x2
70 x2
75 x2
80 x2
85 x3x2

Pause Back Squat
105 x3x5

Bitter sweet. 75 is a PR for a double, 84 is a PR for number of misses. I'll probably try it again next week. Felt a bit slow too so. Jerks weren't bad for that weight. They're getting more consistent.

Scuba Ste

Tuesday 2/7/13

Muscle snatch
44 3x5

Snatch pull atk+Power Snatch
40
50 x2+2
55 x2+1
60 x3x2+1

Power Snatch
65 x1
70 x1
72 x1 pr
74 x1
75 x1 PR

Front Squat
95 3x3

Snatch Pull
90 3x3

Bench and curls

PRs are flying these days. I think I missed 72 first then took it again straight away and got it. They were all fairly low but above parallel. 71 was my previous best power snatch. Felt sh1t coming into the gym too.

token

Nice lifting Ste. Looks like the 77kg class in the Leinsters is gonna be competitive!

Scuba Ste

token wrote: »

Nice lifting Ste. Looks like the 77kg class in the Leinsters is gonna be competitive!

Cheers, yeah I'm keeping an eye on Team Deegan. I'm just looking forward to lifting tbh. First time in 8 months.

https://www.youtube.com/watch?v=RW22G-WYY90

Scuba Ste

Thursday 4/7/13

Rack Jerk
80 4x2

Power Clean
60 x2x2
70 x2
80 x1
85 x1
90 x1
93 x1 pr
95 x1 PR

Clean pull
110 3x3

1 leg DL
30 x8
40 x8
45 x8
50 x5

Another day, another PR. In seriousness, there was more there but my shoulder started feeling dodge and that's a 4kg PR. I'll try maxing the full lifts at the weekend. 84 or death trying.

https://www.youtube.com/watch?v=S7A0ZPFyqUs

A little bit of hate fuelled that last one.

Scuba Ste

Saturday 6/7/13

Snatch
MIssed everything above 80

C&J
Got spit out by a 100 clean

Pause Back Squat
110 2x3

CG Bench and curls
got crushed benching for the first time

Less said the better. It's all the suns fault. BBQing and beers for recovery.

Scuba Ste

Tuesday 9/7/13

Snatch
up to 70

C&J
up to 80

Front Squat
90 x3

Snatch pull
85 x3

Taper, taper.

Scuba Ste

Thursday 11/7/13 in da heat

60/70 for a few singles

Felt like death. I'm not built for these temperatures. Long may they continue though.

Scuba Ste

Saturday 13/7/13

Leinster Open

Snatch 75/79/82x
C&J 95/100/102 PR
Total 181

Long bloody day. Left Dublin at 7 and got home at 12.

Had a meeting before the competition and then had organise a good bit of it along with lots of help from Dee and Ed and others. The place was boiling too.

Snatch warm ups weren't too bad until I missed I think 70 and 72.5. Stuck 75 on the platform like the pro I am. 82 was forward off the floor and I didn't get near it.

C&J I think I did 60 for two singles followed by 80 and 90 and immediately had to do 95. Luckily I did. Got the other two too. 102 is a nice PR.

Not terrible considering I was a bit stressed running around to trying to get people to ref and load and general managing of stuff. I did have an hour to myself to warm up and stretch. I got a silver medal for my troubles. A 17 year old beat me. token nearly died on the platform so I gave him a medal but he gave it back.

It was a bit of strange day/week, I was more relieved it was over than anything else.

token

Good lifting Ste!

Edwardius

token wrote: »

Bastard, you win this time

FYP

token

Sadness

Scuba Ste

Tuesday 23/7/13

Power Clean & Power Jerk
70 3x2+1

Back Squat
90 x5
100 x5
110 x5

Clean Pull
100 3x3

Arms
all the weights

Did some stuff last week, just messed about. I'll get a program together soon.

Scuba Ste

Monday 29/7/13

snatch
64 4x2

Tuesday 30/7/13

Clean pull+power clean btk
60 3x2+1

Front squat
80 2x3
90 x3
100 x3

Push press
60 3x3

Skull crusher with Db curls 1 1/2
+30 x12/12/10
15s x8/7/7

Measured my arms when I got home, they were Big point 5 inches. Haven't really come up with a plan yet. Off to Lahinch Friday so it will wait until next week.

Scuba Ste

Thursday 8/8/13

Snatch high pull+snatch atk
55 3x2+1

Clean pull+power clean
70 3x2+2

Front squat
100 3x3

Hammer curls
17.5 x8/6/6/4
with
CG Bench
60 x10/8/6

First day back, ugh.

Scuba Ste

Saturday 10/8/13

Muscle snatch
45 5x3

Snatch pull+Snatch btk
55 3x2+1

CJ
80 3x2+1

grim reaper appeared.

Paused back squat
up to 105x3

Too much beering caught up with me. Died a death before the last set of CJs, wanted to go, didn't, avoided death, happy days. Got to train in with Team Paudee.

Scuba Ste

Tuesday 12/8/13

Snatch
64 6x2

Back Squat
100 5x5

Snatch pull
80 3x3

Scuba Ste

Tuesday13/8/13

Snatch highpull+power snatch atk
50 3x2+1

Rack jerk
75 4x2

Clean pull+power clean
70 3x2+1

Front Squat
103 3x3

RDL
90 x10
100 x10

Arms
everything

Man I'm weak.

Scuba Ste

Wednesday 14/8/13

Muscle Snatch
50 3x3

Snatch pull+snatch btk
60 3x2+1

Single leg deads
20 x8
30 x5
40 x8

Pull ups
3x10

3 days in a row. Chinese like.

Scuba Ste

Monday 19/8/13

Am
Snatch
66 6x2

Pm
Rack jerk
78 4x2

Back Squat
105 5x5

Snatch pull
85 3x3

Inverted row
10 2x10

Two a days. Elite.

Scuba Ste

Tuesday 20/8/13

Snatch high pull+power snatch atk
55 3x2+1

Clean pull+power clean
75 3x2+1

1 leg DL
30 3x8

Arms
lots

Don't know if my shoulders like high pulls.

Scuba Ste

Friday 23/8/13

Muscle snatch
53 3x3

Snatch pull+snatch btk
65 3x2+1

Front squat
105 3x3