Imma gonna be an Emo

token

Wednesday 14th March

Still diseased but mucus production is down 50%. Should be good to rock my new program on Monday as long as I behave myself over the long weekend.

Split Snatch
2x3@40kg
2x2@45kg
3x1@50kg
3x1@55kg
3x1@60kg

Powersnatch
2x3@50kg
2x3@55kg
3x3@60kg

Powerclean & Jerk
3@60kg
2@70kg
2@75kg
2@80kg bit ugly so dropped back
3x2@75kg

Push Press
from floor
5@40kg
5@50kg
5@60kg
3x5@70kg failed last one

Back Squat
5@60kg
5@70kg
5@80kg
3x5@90kg

DB Row
3x8@30kg

Decided to hit all bases tonight incase I miss Friday. I didn't lose any skill at the split snatch after 3 week break from it. That'll be because I hadn't developed enough skill in it yet to regress. Should hit 70kg on it pretty soon. Hopefully 80kg will follow not too long after.

Good to be back anyway. Smug lifts and lots of chalk. Can't go wrong.

token

Friday 16th March

Split Snatch
3x3@40kg

Clean Pulls
3@80kg
3@90kg
3x3@100kg

Lunges
6 steps forward, 6 steps back
4x40kg

I was in a rush and also really sore after Wednesday so kept it short.

token

Monday 19th March

Split Snatch
3x3@40kg
1x3@50kg
3x3@55kg
2x2@60kg
2x1@65kg

Clean Pulls
4@90kg
2x4@100kg
3@105kg
3@110kg

Back Squat
5@60kg
5@80kg
5@85kg
5@90kg
2x5@95kg

SL RDLs
3x6@16kg

New program and Project Split is in full flow. Wayne said it's looking like it's gonna work out well from tonight. For reasons not fully aware to me yet I am able to keep the bar much closer with the split than regular. 65kg felt pretty light on the 2nd pull and I'm much faster on the pull under too.

Clean pulls felt very heavy on the 110kg. I started thinking about Lu Xiaojun muscle snatching the same weight and had to snap myself out of it before I started feeling too sorry for myself. Squats were heavy also.

Nine weeks to seniors. Plenty of time to do damage. I'm pretty sure work are gonna ship me off again. I really hope it's not until afterwards because I need to get some serious pb's soon for my sanity.

token

Wednesday 21st March

Got printout of new program tonight. Mondays also include sprint warmups and bulgarian squats over what I did this Monday.

Split Snatch
2x3@40kg
1x3@50kg
2x3@55kg
2x2@60kg
2x1@65kg

Powerclean & Jerk
2x2@60kg
2x2@70kg
2x2@80kg
2x2@85kg failed last clean
2x1@90kg failed both cleans, caught them in full squat, dumped them after looking dejected for a few seconds

Lunges
6 steps forward, 6 steps back
1x20kg
5x40kg

Snatch Pulls
3@70kg
2x3@80kg
2x3@85kg
2x3@90kg

Press
5@40kg
4x5@50kg

Long ass session. New program is tough all days are long and high volume. I really like the layout though. It took me awhile but I've finally convinced everyone that it's pointless for me to do the full varations. This is the way I've always wanted to train. I'll be powercleaning in the nationals. Whether I split clean or not wont be decided for another few months. Not until the split snatch is tiiight!

token

Friday 23rd March

Split Snatch
2x3@40kg
1x3@50kg
2x3@55kg
2x2@60kg
2x1@65kg
2x3@55kg

2 or 3 misses I forget which ones

Powerclean & Jerk
2x2@60kg
2x2@70kg
2x2@80kg
2x2@85kg
2x1@90kg

Front Squat
3@50kg
3@60kg
3@70kg
2x3@75kg
4x3@80kg

Bench
5@40kg
5@60kg
5,5,4,4,3@70kg
Body Rows
4x8

Weightlifting end of things went well. The sub-ordinate exercises as Donny would say were ****e. Especially the front squats. Easily my worst lift but they get particulary bad when I haven't been training them*

*duh I guess

token

Saturday 24th March

With the great winter depression just about over I've got the urge to train more so optional Saturdays are back in effect.

Sprints
8 x 40m @ slight incline
2 min rest

Just short stuff though like that. You aint gonna find me logging Murph.

howtomake

token wrote: »

Saturday 24th March

With the great winter depression just about over I've got the urge to train more so optional Saturdays are back in effect.

Soon to be followed with the great wet summer downers. Where are the seniors again?

token

howtomake wrote: »

Soon to be followed with the great wet summer downers. Where are the seniors again?

I'll take a bit of rain over the of leaving work on a dark winters night. As for the seniors I don't know actually. I forgot to ask Wayne. If the usual suspects on here don't know I'll ask him on Wednesday.

token

Monday 27th March

Split Snatch
2x3@40kg
1x3@50kg
3x3@55kg
2x2@60kg
1@65kg
4xf@70kg
3x3@55kg

Clean Pulls
4@90kg
2x4@100kg
3@105kg
3@110kg

Back Squat
5@60kg
5@80kg
2x5@90kg
2x5@95kg
5@100kg PB The most pathetic PB in the history of everything that ever was

Bulgarian Squats
3x6@32kg

SL RDLs
3x8@18kg

Despite the emo italics it was a decent enough session. I'll get 70kg on the split next time. I was quietly happy with the 100kg squats until I woke up to a message from Frogdog saying he did 5x110 grgr.

token

Wednesday 28st March

Split Snatch
2x3@40kg
1x3@50kg
2x3@55kg
2x2@60kg
1@65kg
1@70kg yay

Powerclean & Jerk
2x2@60kg
2x2@70kg
2x2@80kg
2x2@85kg
2@90kg failed second clean
1xf@95kg failed clean

Lunges
6 steps forward, 6 steps back
2x40kg
2x45kg
1x50kg

Snatch Pulls
3@70kg
2x3@80kg
2x3@85kg
2x3@90kg

Press
5@40kg
5x5@50kg

I was pretty drained going into training tonight but I got the 70kg split snatch pretty handy this time. I think the 5kg jump was just a bit of neural shock/mental barrier or whatever on Monday and now that I got that over with it's grand.

On the cleans if i was just a tiny bit more patient on the pull aka maned up a bit I would haven't missed any of them. I'm happy enough with how training is going at the moment tbh I'm ahead of were I thought I'd be only two weeks into new program.

token

Friday 30th March

Split Snatch
2x3@40kg
1x3@50kg
2x3@55kg
2x2@60kg
1@65kg
1@70kg
1xf@75kg
3x3@55kg

+

Split Squat @ left side
3x3@40kg keep sh*t balanced yo

Powerclean & Jerk
2x2@60kg
2x2@70kg
2x2@80kg
2x2@85kg
1x2@90kg
1xf@95kg failed jerk, cuz i was a bitch
1@95kg

Front Squat
2x3@60kg
3@70kg
3@75kg
5-6x3@80kg

Had to skip upper body swole due to time restrictions. Went boozing so didn't catch up on it today.

token wrote: »

Nine weeks to seniors. Plenty of time to do damage. I'm pretty sure work are gonna ship me off again. I really hope it's not until afterwards because I need to get some serious pb's soon for my sanity.

I done jinxed myself. Flying out again in a few hours for hopefully only a week but it's one of those things where I could be out there longer without knowing how long. Smug lifting halted

token

Keeping myself occupied by writing out my super duper Hotel training regime starting from tomorrow.

Day 1
Split Squat
Clean Deadlift
Back Squats
Bulgarian Squats
SL RDL

Day 2
5x
3 invisable hurdle jumps into 30-40m sprint ( Imma invisable teeth cuttin' mofo )

Day 3
Split Squat
Snatch Deadlift
front squat
press
lunges

Day 4

6x60m sprint

Day 5
Split Squat
Clean Deadlift
Back Squat
BB Row
Curl

Trying to keep it as smug as one can without actually doing the smug lifts. Legalicious. I better do it all now after typing it out.

token

Tuesday 3rd April

Didn't get an opportunity to train on Monday

Split Squat
2x3@40kg
3x3@50kg
2x3@60kg right side only, bit of strength diff between left&right now after ignoring left side when initially learning split

Clean Deadlift
3@80kg
3@90kg
3@100kg
3@110kg
3@120kg

Back Squats
5@60kg
5@70kg
3x5@80kg

Bulgarian Squats
3x6@80lb

SL RDL
3x6@45lb db

Not too many people in the gym mostly just guys walking fast on threadmills. Go outside? it's nicer. The gym is a total sweat box. They have lovely air conditioning every else but none in the gym. I dont understands it!

It was tough hanging on to the deadlifts given this and the lack of chalk. Anyone that knows me know I don't do well with no chalk! When the chalk is running low in ECB I start to get panicky and start talking about the great impending chalk crisis beckoning upon us.

It was tough lowering the 80kg squats because of this also. I hooked the bar before popping it over my head and catching it my hips. Methinks I shall invest in a pair of straps or "pullers" when I get home.

Anyway in summary decent enough session but I noticed something during it. I was lifting in front of a mirror.....brah....and noticed my right knee coming in on the heavier clean deadlifts. Damnit I thought it was just squats. Now that I'm AWARE of it I will probably do nothing about it and hope it fixes itself like how it hasn't fixed itself on squatting*

*yeah I need to get pro-active on that stuff again. I always start, then stop after a week because it's so boring

supposedly

token wrote: »

Tuesday 3rd April

Didn't get an opportunity to train on Monday

Split Squat
2x3@40kg
3x3@50kg
2x3@60kg right side only, bit of strength diff between left&right now after ignoring left side when initially learning split

Clean Deadlift
3@80kg
3@90kg
3@100kg
3@110kg
3@120kg

Back Squats
5@60kg
5@70kg
3x5@80kg

Bulgarian Squats
3x6@80lb

SL RDL
3x6@45lb db

Not too many people in the gym mostly just guys walking fast on threadmills. Go outside? it's nicer. The gym is a total sweat box. They have lovely air conditioning every else but none in the gym. I dont understands it!

It was tough hanging on to the deadlifts given this and the lack of chalk. Anyone that knows me know I don't do well with no chalk! When the chalk is running low in ECB I start to get panicky and start talking about the great impending chalk crisis beckoning upon us.

It was tough lowering the 80kg squats because of this also. I hooked the bar before popping it over my head and catching it my hips. Methinks I shall invest in a pair of straps or "pullers" when I get home.

Anyway in summary decent enough session but I noticed something during it. I was lifting in front of a mirror.....brah....and noticed my right knee coming in on the heavier clean deadlifts. Damnit I thought it was just squats. Now that I'm AWARE of it I will probably do nothing about it and hope it fixes itself like how it hasn't fixed itself on squatting*

*yeah I need to get pro-active on that stuff again. I always start, then stop after a week because it's so boring

Pullers... Aware... :-D

Paudee

supposedly wrote: »

Pullers... Aware...

Clearly misses home.

token

Gheys

Wednesday 4th April

400m jog,
2x30m sprints @ 90%

5x
3 invisable hurdle jumps into 30m sprint
120 second rest

Speaking of ghey I won't be doing invisable hurdle jumps again. You can't fool your mind into thinking they are there and get the same kinda of adrenline fueled reactive jump that you get when there is the fear of clipping the top of a hurdle and falling on your face.

Anyway the idea was to get a bit of speed/explosive work in since the gym is limited in that regard although I might try some stuff in there tonight (thurs).

token

Thursday 5th April

Split Squat
2x3@40kg
3x3@50kg
2x3@60kg right side only

Snatch Deadlift
3@60kg
3@70kg
3@80kg
3@90kg
3@100kg

Back Squats
5@60kg
5@70kg
3x5@80kg

Lunges
5 each side x 40kg
wasn't bothered so stopped

Press
5@40kg
5x5@50kg

Db Curl
3x6@45lb

Plenty of threadmills in action again and an elliptical. One adventourous dude did about half a dozen curl varations after putting in some face time on the threadmill. The only other non threadmiller was some big dude that came in just as I was about done and hit up the smith bench machine.

Anyway back to me! 100kg on Snatch Deadlift was heavy enough I won't be snatching that any time soo..ever. I started doing the lunges but I couldn't do my usual walk half way up the gym doing them routine so I just wasn't bothered doing anymore.

I was lifting in front of a mirror again tonight. I don't have enough muscle to distract myself self mirin' so all that happened was me becoming even more hyper aware of my disfunctions. I know my right glute basically doesn't work already but I could swear there was a slight right left upperbody structural imbalance also. Maybe one of my legs is slighty shorter than the other. I'm paranoid now.

I threw in some curlz at the end. Maybe I was inspired by the half a dozen curl varation dude or maybe I was driven by the lack of self mirin' opportunities going on earlier. Well on top of those reasons there was always the chance I'd cross paths with an Arab Princess before flying home and she'd be all impressed with my immediate post gym pump swole. She would then flower me in gifts and trinkets.

supposedly

token wrote: »

Thursday 5th April

...She would then flower me in gifts and trinkets.

Right before she de-flowered you!

token

Saturday 7th April

Back in Potato land

Split Snatch
2x3@40kg
1x3@50kg
2x3@55kg
2x2@60kg
2x1@65kg
3x1@70kg took 6 attempts,
2x2@60kg

Split Squat @ left side
3@40kg
3x3@50kg

Powerclean & Jerk
2x2@60kg
2x2@70kg
2x2@80kg
2@85kg
2x1@92kg
2x1@95kg

Front Squat
3@50kg
3@60kg
3@70kg
6x3@80kg

Bench
5@40kg
3@60kg
3@70kg
5x3@75kg

Body Rows
4x8

Was this <.> close to turning into a gigantic emo session with the split snatches. I missed the first two. I went and got myself a can of jungle juice then and stamped around a bit like Klokov and made 3 out of 4 then. It was a good session from then on and I made all the C&J's.

Weighed myself at the end. BW 76.5kg down from 80kg in November. I got fed up of trying to gain weight so I stopped.

supposedly

token wrote: »

I got fed up of trying to gain weight so I stopped.

A packet of crisps with your pint is not a legit attempt to gain weight.


Glad you're back

token

Tuesday 10th April

Split Snatch
2x3@40kg
1x3@50kg
2x3@55kg
2x2@60kg
1@65kg
1@70kg
1xf@73kg
1@73kg
1@75kg tf
1@77kg tf
1@79kg tf
2xf@80kg outright fails, mental barrier

Back Squat
5@60kg
3@80kg
2@90kg
1@100kg
1@110kg
1xf@120kg
2x5@90kg

Bulgarian Squats
3x6@36kg

SL RDL
3x6@22kg

I go up to max on a few things this week. I wasn't expecting much because I was up to my old tricks over the weekend. Booze and not eating. Doesn't really matter too much on split snatch though since it's more about speed than strength. The tf's were my back knee touching the ground. I can't count them obviously but I'm happy with the lifts as two weeks ago 70kg was a big deal and now I know I can get up and under 79kg. So that's progress.

For the knee thing I need to keep working the split leg strength and my flexibility also. The latter is the main reason it's touching at the moment. Pause split squats and some Kstarr banded Samson stretches will now be the order of every training session until Seniors.

Squats were more pathetic than usual. The not eating has a negative affect here alright! I did the 2x5 at the end to get in just a bit of volume since I did so little on the singes.

C&J max coming up next. I doubt I'm at pb levels there yet but I'll certainly try my best.

token

Friday 13th April

Split Snatch
2x3@40kg
3@50kg
2x2@60kg
1@65kg
1@70kg
1@75kg
2xf@80kg I'll get this out of pure frustration pretty soon

Powerclean & Jerk
2@60kg
2@70kg
2@80kg
1@85kg
1@90kg
1@95kg
1xf@98kg failed clean
1xf@98kg failed jerk, shouldn't have
1xf@100kg failed clean

Back Squat
5@60kg
3@80kg
3@90kg
6x3@100kg

Bench
5@40kg
3@60kg
2@70kg
5x2@80kg

Had a midweek booze outing so wasn't 100% for a max session but went alright'ish. 70kg is now easy and 75kg is starting to become routine on the split snatch so only a matter of time on the 80kg. Keep the faith!

Got some good tips from Barry K and 'Killer' regarding engaging the lats on the back squat setup and I was keeping my chest up a bit better than normal. Bit more practice on it and it should yield a few more kg.

I decided to be sensible and decided not to go out tonight so I think I'll do some training in the morning as well.

token

Saturday 14th April

Split Snatch
2x3@40kg
3@50kg
2@60kg
1@65kg
1@70kg 3 attempts

Lunges
6 steps forward, 6 steps back
1@40kg
3@50kg

Snatch Pulls
3@70kg
2x3@80kg
2x3@85kg
2x3@90kg

Press
5@40kg
4x5@50kg
3@50kg

Pendlay Rows
8@60kg
8@70kg
2x6@70kg

That was horrible. I haven't trained weightlifting on back to back days in ages and I'm not used to it.

token

Monday 16th April

Split Snatch
2x3@40kg
1x3@50kg
2x3@55kg
2x2@60kg
2x1@65kg
2x3@55kg

Clean Pulls
4@90kg
2x4@100kg
3@105kg
3@110kg

Back Squat
5@60kg
3@80kg
3@90kg
3@95kg
3@98kg
3@100kg
3@102kg
3@104kg
3@106kg

Bulgarian Squats
3x6@40kg

SL RDLs
3x6@24kg

Took awhile to get going was all stiff n sh*t but was good once I did. I hadn't tried going over 100kg before on squat triples so half happy with 106kg. If I get to 110kg in the next few weeks I'll give myself another stay of execution. Well that depends on whether I survive next week. I wasn't meant to max at all last week I was just an idiot reading my program. It was meant to be next week so I'm gonna do it again. Targets are 80/102kg or my head on a block. I'm going to up the food a touch and not drink this weekend. Super Serial n sh*t!!

token

Wednesday 18th April

Split Snatch
2x3@40kg
1x3@50kg
2x3@55kg
2x2@60kg
2x1@65kg
2x3@55kg

Split Squat @ left side
3x5@40kg

Powerclean & Jerk
2x2@60kg
2x2@70kg
2x2@80kg
2x2@85kg
2x1@90kg

Lunges
6 steps forward, 6 steps back
1x40kg
3x50kg
1x55kg

Snatch Pulls
2x3@80kg
2x3@85kg
2x3@90kg

Press
5@40kg
5@50kg
5@51kg
5@52kg
5@53kg
5@54kg
5@55kg

ECB was fairly jammers tonight when I first got there. First time I had to wait for a bar to free up since being there. Though I didn't have to wait very long. I warmed up with the ladies bar for a bit.

Those bloody lunges are murder. My heart rate was elevated for about 10 minutes after. F*cking cardio! Was fairly spent after them. I forgot to bring my snacks to work so I started to run out of steam after the lunges. I forget them at least once or twice a week.

Oh I almost forgot. I did some sotts presses* from the split in the warmup and pretended I was a real functional boy.

*I remember a big debate about the spelling for these a while back but I can't remember what one was the correct spelling.

token

Friday 20th April

Split Snatch
2x3@40kg
1x3@50kg
2x3@55kg
2x2@60kg
2x1@65kg
2x3@55kg

Powerclean & Jerk
2x2@60kg
2x2@70kg
2x2@80kg
2x2@85kg
2x1@90kg

Front Squat
3@50kg
3@60kg
3@70kg
6x3@80kg

Power Jerks
3@60kg
3@70kg
3x3@75kg
3@78kg
3x3@80kg

Body Rows
2x8

Very lethargic session. I had shag all energy from poor sleep, not enough food and just a build up of general training fatigue. Punching the muthaf*ckin' clock. All the single leg stuff is tough going as well. I legitimately* thought I'd given myself localised rhabdo in my right quad on Wednesday night.

*Okay not legitimately but it was pretty god damn sore.

Paudee

token wrote: »

I had shag all energy from poor sleep, not enough food and just a build up of general training fatigue.

**** Off

token

Paudee wrote: »

**** Off

I did some self destruction today if that makes you happy?

21st Saturday April

Went downhill mountain biking for the first time ever. Protip on your first time downhilling don't go out with people that race downhill competitively. Protip two don't try to impress them by not being sh*t because you are sh*t.

Went over the handlebars about 3 times. My left arm feels like it's gonna fall off as I used it as a brace on all the falls and my left knee took a knock as well. Some flesh wounds too. One fall was particularity bad where I just starting following one of the guys down a new section without telling him. I was just looking at his back tire. Unknowingly to myself there was like a 20 foot jump up ahead. I only see this a few feet before it when it was too late to do anything about it. All of a sudden I'm in the middle air. Rabbit in the headlights then. Smash. Darwin'd.

Good buzz though and I'll do it again...but after nationals. Hopefully I can lift next week without falling apart.

supposedly

You know, for once I think you would have been better off going on the piss. That sounds horrendous!

Edwardius

token wrote: »

I did some self destruction today if that makes you happy?

21st Saturday April

Went downhill mountain biking for the first time ever. Protip on your first time downhilling don't go out with people that race downhill competitively. Protip two don't try to impress them by not being sh*t because you are sh*t.

Went over the handlebars about 3 times. My left arm feels like it's gonna fall off as I used it as a brace on all the falls and my left knee took a knock as well. Some flesh wounds too. One fall was particularity bad where I just starting following one of the guys down a new section without telling him. I was just looking at his back tire. Unknowingly to myself there was like a 20 foot jump up ahead. I only see this a few feet before it when it was too late to do anything about it. All of a sudden I'm in the middle air. Rabbit in the headlights then. Smash. Darwin'd.

Good buzz though and I'll do it again...but after nationals. Hopefully I can lift next week without falling apart.

I wish to do this. How do I get to do this?