Imma gonna be an Emo

supposedly

token wrote: »

I'm sick of drinking at this stage.

Imma spike your alcoholic beverages with water on Saturday to be sure!

token

Wednesday 18th July

Powersnatches
lots and lots of doubles @ 47kg
a few doubles @ 55kg
a few more @ 60kg
three singles @ 65kg first one squatted it, 2nd one outright fail, stopped being a bitch and got the third

Powercleans
6x2@70kg working on starting position

Back Squats
3@70kg
5x10@70kg

RDLs
6@50kg
3x6@60kg

My current condition is I have no condition.

Still swanning about until my body remembers how to lift stuff. Failing 65kg powersnatches is pretty bad. After that I started working on getting a consistent starting position on my cleans instead of rolling the bar in like I usually do. Doing that messed up my cleans at Leinsters.

I then decided to join Frogdog on his back squats. He was doing 10 sets but I wasn't having any of that five was tough enough.

I'm going to be doing a 10 week 4 day a week program for Cork. That gives me 3 weeks after this one to faff about doing whatever. I've come up with a short list of things I want to work on in in that time.

1) Learn to split snatch on my other leg
2) Leg hypertrophy
3) Fix clean starting position

token

Friday 20th July

Split Snatch, both legs
bunch @ 40kg
8x1@49kg each foot on the minute that'd be two reps total Ted
8x2@60kg comp foot only on the minute

Powerclean
8x2@80kg 90'ish sec

Back Squat
3@70kg
5x10@75kg

No real desire to do anything structured so jumped in on Frogdogs platform and worked in with him with whatever his weight/set/rest schemes were. On the minute stuff mostly. It's a bit too much like cardio for me. While I don't have the strength of a fat man I seem to have the sweat genes of a fat man. Dripping.

My 'wrong' foot split snatches leave somewhat to be desired. The on the minute alternating stuff wasn't exactly the best protocol to learn it on either. I'll come up with some of sort of plan for the next 3 weeks or else I'll end spinning my wheels. Failing to plan is planning to fail or some bullsh*t like that.

Legs were jelloed by the end of the squats after doing 10's on Wednesday. 10's are also too much like cardio for my liking.

token

At home being bored so wrote out my mini 3 week program. Exciting times. Basically a rough combo of my first program I got when I start learning to split and my last one. Leaving out jerks until I start real program as wrist still a touch bothersome.

Monday
Split Snatch
3x3@40kg on left
Powersnatch 2x2@50kg, 2x2@60kg, 2x2@65kg, 2x1@70kg
Powerclean 6x2@80kg
Back Squat 4x10 @ 80kg, add 5kg each week, drop reps if necessary
RDL 3x6

Wednesday
Split Snatch
3x3@40kg on left
switch to right 2x2@50kg, 2x2@60kg, 2x2@65kg, 2x2@70kg, 2x1@75kg
Alternating Lunge s/s bulgarian squat
snatch pull up to 3@80-90kg
clean pull up to 3@100-110kg

Friday
Split Snatch
3x3@40kg on left
switch to right
Powerclean 6x2@80kg
Back Squat 4x10 @ 80kg
db press s/s row
body row

token

Monday 23rd July

Split Snatch
3x3@40kg on left

Powersnatch
2x3@50kg
6x2@60kg missed about a quarter of them. I just don't know anymore

Powerclean
3x2@60kg
6x2@70kg

Back Squat
4x10@75kg

RDL
3x6@60kg

I might as well throw out that program. Miserable effort.

token

Wednesday 25th July

Split Snatch
3x3@40kg on non-comp leg
switch to comp leg
3@40kg
2x3@50kg
2x3@60kg
2x2@65kg
2x2@70kg failed one
2x1@75kg failed both

Walking Lunges
6 steps forward, 6 back
3x40kg

Clean Pull
3@80kg
2x3@90kg
2x3@100kg

I kept the volume down because I got out of work late and also I tested out cycling all the way from work to the gym. I usually cycle half way to apartment then get the car but I just get stuck in traffic then which stresses me out. It's just under 10km then 5km cycle afterwards. It's saving me a good 20 minutes.

So that's weightlifting and cycling I got down. If I go and buy myself a set of rings and flap about on them pretending I'm an elite gymnast I'm pretty much the new couch. I'm too lazy to look up his stupid mediocre gymnast+cyclist +weightlifter is more fit than any elite in only one of the above quote.

I got rewarded with my extra endeavours by a non working shower when I got home. I feel dirty..like Lillis.

token

Friday 27th July

Split Snatch
3x3@40kg on non-comp leg
switch to comp leg
3@40kg
2x3@50kg
2x3@60kg
2x2@65kg
2x2@70kg failed two
1xclark@75kg ;'(

Powerclean
2x2@60kg
2x2@70kg
6x2@80kg

Back Squat
4x10@80kg

Bench
10@40
10@50
10@60
7@60
9@50kg wtf ;'(

Heavy. Everything. I can count the number of times I've clarked a lift on one hand. Bad times.

Bench was the worst. I haven't done upper body push in two months since wrist injury. Was banging out the reps at the start and then all of sudden the power just disappeared. Couldn't even finish the last set at 50kg. F*ckin' hell. I'll probably have chest rhabdo tomorrow. I've ingested about 100g of protein since though, so that should help.

token

Monday 30th July

Split Snatch
2x3@40kg
2x3@51kg
2x3@61kg
2x2@65kg
2x2@70kg
2x1@75kg

Split Clean
2@50kg
2@60kg
3x2@66kg
3x2@70kg
3x1@80kg

Clean Pulls
2x3@90kg
2x3@100kg
3@110kg

Back Squat
4x10@85kg

Ring dips
4x5, after warming up on bench but it feeling horrible after Friday.

Starting to be not completely useless anymore. 4x10@90kg next time on back squats. I say that'll be heavy enough to make me cry.

supposedly

token wrote: »

4x10@90kg next time on back squats. I say that'll be heavy enough to make me cry.

Can you please let me know when you plan to do these so I can do them the day before and gloat about how easy I found them?

Edwardius

supposedly wrote: »

Can you please let me know when you plan to do these so I can do them the day before and gloat about how easy I found them?

Give me back my quads woman!

token

supposedly wrote: »

Can you please let me know when you plan to do these so I can do them the day before and gloat about how easy I found them?

You're afraid of round numbers. You'd probably only manage 88kg.

supposedly

token wrote: »

You're afraid of round numbers. You'd probably only manage 88kg.

91kg just to spite you.

Frogdog

The insults are flying today! :pac:

token

Tuesday 31st July to Sunday 5th August

Nadda

Monday 6th August

Breakfast
1 Slice of Toast + 1 apple

5km Trail Run
xx:xx

I am an endurance athlete now...

Nice runners buzz at the end but back to rehab with me on Wednesday with a detox of lifting weights.

Paudee

Edwardius

token wrote: »

Tuesday 31st July to Sunday 5th August

Nadda

Monday 6th August

Breakfast
1 Slice of Toast + 1 apple

5km Trail Run
xx:xx

I am an endurance athlete now...

Nice runners buzz at the end but back to rehab with me on Wednesday with a detox of lifting weights.

Junkie

supposedly

token wrote: »

Tuesday 31st July to Sunday 5th August

Nadda

Monday 6th August

Breakfast
1 Slice of Toast + 1 apple

5km Trail Run
xx:xx

I am an endurance athlete now...

Nice runners buzz at the end but back to rehab with me on Wednesday with a detox of lifting weights.

Squatoff?

token

Wednesday 8th August

Power Snatch
2x3@40kg
2x3@50kg
6x3@60kg

Power Cleans
2x2@60kg
2x2@70kg
6x2@80kg

Walking Lunges
6 steps forward, 6 back
3x40kg

Snatch Grip Pendlay Rows
5x8@40kg

Bench
5@40kg
5@50kg
5@60kg
5@65kg
3x5@70kg

Ugh

No more running around the woods for me unless someone sees me dumping the bodies. Sneaky pint at lunch time watching Katie Taylor probably didn't help either.

New program on Monday and less shenigans.

token

Friday 10th August

Split Snatch
3x3@40kg
2x3@50kg
2x3@60kg
2x2@65kg
2x1@70kg failed first one

Power Clean with occasional Jerk
2x2@60kg
6x2@70kg

Back Squat
5@60kg
3@75kg
4x10@90kg

Ugh weak like newly born fowl tonight but I decided I better do those squat tens with 90kg I was talking about. They were miserable.

token

Monday 14th August

Week 1 Light

Split Snatch
2x3@40kg
2x2@48
2@56kg
1@64kg
2x1@68kg

Split Clean & Jerk
2x2@50kg
2x2@60kg
1@70kg
1@80kg
2x1@85kg

Front Squat
3@50kg
3@60kg
2@70kg
3x2@80kg

New 10 week program for Cork. Light week to start off with which is probably for the best since my ikkle legs were tired after Fridays squatting. Felt weird having that much energy left at the end of a session. I'll probably be back to emo in a few weeks though when it starts to build up and accumulate.

Anyway it's pretty much a traditional 4 day WL program with two classic days like above and two strength days. I might throw some Chinese training aka swoletrophy at the end of the classic days. I've to do bloody front squats again on this program. I thought I got away with doing those. I'm so bad at them.

token

Tuesday 15th August

Power Snatch
2x3@40kg
2x3@45kg
2@52kg
2x1@60kg

Power Cleans and Jerk
3@50kg
3@60kg
2@70kg
2x1@80kg

Back Squat
3@60kg
3@72kg
2@84kg
3x2@96kg

Snatch Pulls
3@70kg
3x3@80kg

Clean Pulls
3x3@100kg

token wrote: »

I'll probably be back to emo in a few weeks though when it starts to build up and accumulate.

Hah. I'm almost there already. Training two days in a row is like some kind of athlete sh*t. Good thing it was light week to start with or I might have cried. Which I almost did anyway tonight because I had no straps for the pulls. Ouchy thumbs.

Paudee

I completely forgot to neg you about snatching for a set of ten what you backsquatted.

Negnegnegnegneg

token

Paudee wrote: »

I completely forgot to neg you about snatching for a set of ten what you backsquatted.

Negnegnegnegneg

Get out and go annoy the beard instead

token

Thursday 16th August

Split Snatch
2x3@40kg
2x2@48
2@56kg
1@64kg
2x1@68kg

Split Clean & Jerk
2x2@50kg
2x2@60kg
1@70kg
1@80kg
2x1@85kg

Front Squat
3@50kg
3@60kg
2@70kg
3x2@80kg

token

Friday 17th August

Power Snatch
2x3@40kg
2x3@45kg
2@52kg
2x1@60kg

Power Cleans and Jerk
3@50kg
3@60kg
2@70kg
2x1@80kg

Back Squat
3@60kg
3@72kg
2@84kg
3x2@96kg

Snatch Pulls
3x3@80kg

Clean Pulls
3x3@100kg

One week down. Weights were light being light week but I still found the jump to 4 days draining. I'm actually scared of medium week. I'm soft and weak.

token

Saturday 18th August

Hill Sprints
8x60m
3 min rest

Social anti-social running. I did hill sprints while the others did a 5km trail run.

token

Monday 20th August

Power Snatch
2x3@40kg
2x3@46kg
2@52kg
2x1@60kg
2x1@63kg

Power Cleans and Jerk
3@50kg
3@60kg
2@70kg
2x1@80kg
2x1@85kg

Back Squat
3@60kg
3@72kg
2@84kg
3x2@96kg
2x1@108kg

Snatch Pulls
3@70kg
3x3@80kg

Clean Pulls
3x3@100kg

Some sadness after a liquid lunch followed by a liquid dinner yesterday but not as bad as I was expecting.

token

Wednesday 22nd August

Split Snatch
3@40kg
3@48kg
3@56kg
2@64kg
1@68kg
3x1@72kg

Split Clean & Jerk
3@50kg
3@60kg
2@70kg
2@80kg
1@85kg
2x1@90kg

Front Squat
3@50kg
3@60kg
2@70kg
2@80kg
2@90kg

Had planned some chineseatrophy this week after classic days but I was tired from staying up watching Game of Thrones last night after getting addicted to it last week.

token

Friday 24th August

Power Snatch
2x3@40kg
2x3@46kg
2@52kg
2x1@60kg
2x1@63kg

Power Cleans and Jerk
3@50kg
3@60kg
2@70kg
2x1@80kg
2x1@85kg

Back Squat
3@60kg
3@72kg
2@84kg
3x2@96kg
2x1@108kg

Snatch Pulls
3x3@80kg

Clean Pulls
3x3@100kg

token

Saturday 25th August

Split Snatch
3@40kg
3@48kg
3@56kg
2@64kg
1@68kg
3x1@72kg

Split Clean & Jerk
3@50kg
3@60kg
2@70kg
2@80kg
1@85kg
2x1@90kg

Front Squat
3@50kg
3@60kg
2@70kg
2@80kg
2@90kg

Swellatrophies

Bench
5@40kg
3@60kg
3@70kg
3@75kg
3@77.5kg
2@80kg

Chinups
Ring Dips
3x8 well it was meant to be that but turned into 8,6,4. I blame weightlifting

Then got head shrinked for 30 minutes. This time I blame Ed.