Imma gonna be an Emo

Edwardius

token wrote: »

Saturday 18th April


Laboured session. Spent the weekend passed out in a bin. At least I didn't fail any ****ing snatches though!

fyp hoss

token

Wednesday 20th April

Snatch
2x3@45kg
2x3@50kg
1x3@52kg
1x2@58kg

Clean&Jerk
3@52kg
3@57kg
2@62kg
2x2@67kg
2x2@70kg

Back Squat
1x6@60kg
1x6@70kg
2x5@80kg
2x5@90kg (belt)

Core
3-way Plank: 30s each side
Oblique Crunches: 2x20 each side
Swiss Ball Pray: 3x15

Went alright but squats felt heavier than they did two weeks ago. This shall not stand!

token

Friday 22th April

Trained with Colm O'Reilly today so went a bit off my program by adding in snatching.

Snatch
2x3@40kg
3@50kg
2@55kg
1@60kg
1@65kg
1@67kg
1@70kg fail
1@70kg

Clean+Squat(s)+Jerk
3@52kg
3@57kg
3x2@65kg
3x2@70kg

Sled Pulls
2x25kg
2x40kg
2x55kg

Felt pretty good today good speed. Decided to work up to the 70kg I missed last Saturday. Landed the first one but was slighty out of position and after 3 seconds of trying to correct it I lost it behind me. Since I got up and under the first 70kg no problem with a nervy semi-half assed effort I fearlessly launched the hips into the 2nd attempt. I was under it like a f'ing bullet then the heavy squat up to equal PR*. Left it there saving PR's for belfast

*Need to grow some mutha****in' quads. Pull is so easy and squat is so hard.

token

Saturday 23rd April

Was out in Ironside today to have a gawk. Trained with boards celebrities columok, Dead Ed, supposedly and non boards celebrity the garvanator. They have a great setup there, the indoor sprint track is particulary cool.

I was massively hungover but playing with new stuff distracted me. We did light strongman'esque circuit involving yoke walks, farmer walks, keg loading, tyre jumps, sledge swings to tire, log clean and press, car deadlifts.

Outside of circuit we also did powerstairs, two man tire flips, overhead yolk walks, stone loading. I wasn't very good at the stone loading but managed the 60kg one. If I'm out there again I'll try man up and get the 80kg stone.

token

Monday 25th April

Snatch
2x3@46kg
2x3@50kg missed one of these
3x3@54kg

Clean&Jerk
3@47kg
3@52kg
3@57kg
2@62kg
2@67kg
2@70kg
1@75kg
1@80kg

Front Squat
2x2@60kg
2x2@70kg
2x2@80kg
2x1@87kg

Worst session eva! well since being in ECB. Today I learned that doing 2 hour strongman circuits is not a suitable recovery method following a heavy nights drinking. The fact I havent done any conditioning in the last two months probably contributed.

Snatches all felt icky partly to do with being too lazy to stretch after Saturday and arriving too late to have time to do any today either. Missed a rep at 50kg and al most had a miss or two on 54kg also. Clean&Jerks were a complete grind. Front Squats werent too bad though suprisingly.

No more shenanigans between now and Belfast.

token

Wednesday 27th April

Snatch
2x3@45kg
2x3@50kg
1x3@52kg
1x2@58kg
1x2@65kg

Clean&Jerk
3@52kg
3@57kg
2@62kg
2x2@67kg
2x2@70kg

Back Squat
1x6@60kg
1x6@70kg
1x3@80kg
1x3@90kg
2x2@100kg (belt)

Core
3-way Plank: 30s each side
Oblique Crunches: 2x20 each side
Swiss Ball Pray: 3x15

Was bollixed again during this session. Started a new job in City Centre while living in Kildare and training in Bray so it's a bit ****! Looking for a place on daft atm. I got all my lifts though. The 2nd snatch felt exceptionally heavy, heavier than all the 70kg lifts I've done by a good margin. I didn't pull it very high but I got under it quick and made it after a really hard squat up. Squats were good though, strange!

I went to train at home this Saturday morning but threw the towel in after warmup still wrecked but should be fully recovered and ready to hit it Monday. I got an hour of rolling and stretching in instead so feeling limber at least!

token

Monday 2nd May

Snatch
2x3@46kg
2x3@50kg
3x3@54kg

Powerclean&Jerk
3@60kg
3@65kg
3@70kg
2@75kg
2x2@80kg pressed out one of these
2x2@83kg pressed out one of these

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

Core
3-way Plank: 30s each side
Some medicine ball thing that I don't know the name of
Swiss Ball Pray: 3x15

A better session than ones recent. Snatches pretty solid and snappy. Pressed out two jerks though but I know what I did wrong* and fixed it on last set. Squats felt heavy though, due to being a bit lazy on food over weekend I reckon.

*being a wussbag

token

Wednesday 4th May

Snatch
2x3@40
2@50
1@55
1@60

Powerclean & Jerk
2@60
2@70
1@80

Back Squat
3@60
1@80
1@90
1@100

Taperin' like a mofo

Currently planning on opening at 68kg on Snatch and 92kg on C&J but may change on the day.

EDIT: at Nationals in Belfast this Saturday.

token

Saturday 7th May

Irish Senior Weightlifting Championships

Weighin: 75.0kg (need to get swoler)

Snatch
68,71(pr +1kg), 74x

Clean & Jerk
92,96(pr +1kg), 100x

No fireworks but a reasonbly successful competition and a good base to build on with sneaky 1kg pr's on my 2nd attempts.

I felt really strong on the snatches and was unlucky not to hit 74kg I lost it behind me. I was feeling really good on the C&J warmup too, pity I started it about 20 minutes too soon and had to stop. When I came back to warmup again I seemed to have lost momentum and didn't have much punch when I finally got on to the platform and I failed the 100kg powerclean which I made fairly decently three weeks ago.

Pretty happy overall though. I'm looking forward to Leinsters now in two months time and adding a significant amount to my total.

https://www.youtube.com/watch?v=xDcj0cmpMtY

token

Monday 9th May

Since the CFI Invitational is only 1 week after nationals I figure I'm only losing a week of training by doing it.

Cram Fitness Day 1

Run 400m to start
5 rounds of:
5 Squat Clean Thrusters @50kg
7 Burpees
Run 400m to finish
13:19

Taken from CFI site today. I did this in 11:42 as my last metcon about 10 weeks ago but I was sandbagging like crazy that day. Slow as hell today but all things considered i.e. not doing a metcon in 10 weeks it's not that bad really. I'm mostly just trying to get the shock to the system over with early this week so I don't completely die on Saturday.

supposedly

I hope you don't explode.

Edwardius

token wrote: »

Monday 9th May

Since the CFI Invitational is only 1 week after nationals I figure I'm only losing a week of training by doing it.

Cram Fitness Day 1

Run 400m to start
5 rounds of:
5 Squat Clean Thrusters @50kg
7 Burpees
Run 400m to finish
13:19

Taken from CFI site today. I did this in 11:42 as my last metcon about 10 weeks ago but I was sandbagging like crazy that day. Slow as hell today but all things considered i.e. not doing a metcon in 10 weeks it's not that bad really. I'm mostly just trying to get the shock to the system over with early this week so I don't completely die on Saturday.

token

Tuesday 10th May

Cram Fitness Day 2

Warmup: 1 minute DU's

5 Minute Cindy
5 Pullups
10 Pushups
15 Squats
4rds + 3 pullups

21-15-9
kb swings @ 24kg
burpees
5:25

Double unders still beyond piss. The Cindy was with strict chinups as can't kip on doorway bar. I should have done 3 reps a round though as they started to break down in round 4.

I can't remember my old times on the swings & burpees one but it was at least a full minute faster than todays.

I wasn't as gassed and feeling awful as I was yesterday. Adapting like a mofo. That's enough fitness cramming gonna sit on my hoop for the rest of the week now. Rhabdo risk on Saturday lowered to defcon 3.

token

Saturday 14th May

CFI Invitational

3 Rounds of:
7 Deadlifts @ 140kg
7 HandStand Push Ups
9:46

3 Rounds of:
Run 400m
7 Snatches @ 50kg
11 or 12 minutes

3 Rounds of:
7 Clusters @ 45kg
14 Burpee Box Jumps
21 Pull Ups
2rds + 16 pullups in 15 minutes

I've lost my eliteness but nae too bad for an out of conditioned weightlifter. Surprised I got through the 140kg deadlifts as I havent deadlifted in 5 months and thats what I was using for triples then. It did get awful fugly though and I'm feeling it now. Hspu were easy.

Run was a gentle jog I did it wearing my lifting shoes as I hate snatching in runners due to ****ty calf flexbility. I was using the runs for recovery anyway so wasn't a big deal. Snatches were mostly good with holding on to the bar for a few reps at a time except the last round when it broke down to singles.

Went at a really slow pace on the last one as I knew it was an awful gasser of a metcon but it still got me by the third round and I was crawling along. Should have sucked it up just a little more though to finish it in time.

That's enough of that nonsense anyway back to lifting things next week. **** yo metcons.

token

Monday 16th May

Went down to ECB to try to loosen out a bit after Saturday. My lower back is in a state after roundbacking the **** out of those deads on Saturday. I stretched for 20-30 minutes, did lots of bar work. Then few light sets..

Snatch
3x3@40kg

Back Squats
3x5@60kg

Feel a bit less disabled now but I reckon I'll still be pretty useless on Wednesday. Should have new program to get started with on Monday in the run up to Leinsters in July.

I've moved up to Dublin now and I am now commuting to work on my trusty racer that has been gathering dust for the past 2 years. It's about 11-13k round trip depending on which route I take and it's about 45'ish minutes taking it handy enough. I'm taking it easy so I don't **** up my lifting. Treating it purely a mode of transportation as it's the quickest and easiest way to commute. Best not tell my WL coaches that I'll be now cycling 5 days a week when I'm a whole weight class underweight :pac:

GASMANN

Hey Token,

Leinsters have been moved to mid september '11.

token

GASMANN wrote: »

Hey Token,

Leinsters have been moved to mid september '11.

Cheers. I prefer it this way as I now have enough time to add a decent amount to my total.

token

Wednesday 18th May

My back is still locked up so still arsing around. The cycling isn't helping recovery time as back is in rounded position during it.

Lot's of stretching & bar work then..

Snatch
3x3@40kg

Bench
3x5@70kg

I was gonna superset bench with chinups but my lats are still a bit raw after 60 kipping pulls up on Saturday after not doing them at all for the 3 months beforehand.

New program on Monday..I presume I'll be 100% by then.

token

Thursday 19th May

I'm now a member of Ironside as well as ECB. I'm a dirty dirty whore. Wayne is doing all my programming and he'll have me a new program on Monday. It will be 4 days a week with x2 ECB and x2 Ironside. WL is still the main focus but I'll be doing a lot of strength assistance to get swole etc.. see http://www.boards.ie/vbulletin/showpost.php?p=72257771&postcount=1699 for further explanation.

Press:
20x2x5
40x5
50x3
60x1
66xF
60x1
62.5x1

Double Band Press Out thingame.
4x4

Appletini on Steroids Press
Worked up to 45 or 50x4x3 each arm

Incline Bench
20x5
40x6
50x3x6

Lat Raises
10kgx3x8

Kurlov (Monolift Powerclean Interspersal)
20x8
30x4x8

I'm still on my working out aimlessly buzz so I just copied what columok did so copy and paste essentially from his log with some weight differences. Wasn't too far away from sneaky 1kg PR on press, no prob if I was fresh I reckon. I got exposed to secret rusky kurlov protocol too and no where else but in the monolift. I am going to be absolutely massive when I wake up tomorrow morning.

columok

followed me round- gettin huge

itsallaboutheL

lol

daveyc21

Good to have you down dude looking forward to seeing how your progress goes

Edwardius

And so it was that on the 8th day the prophet descended from mount swole, and aloud from a sacred (pink) tablet* he readeth these commandments given unto him by the gods of enormity.....

token wrote: »

http://www.boards.ie/vbulletin/showpost.php?p=72257771&postcount=1699

*this is not an accusation of drug use**





:P

token

daveyc21 wrote: »

Good to have you down dude looking forward to seeing how your progress goes

Thanks Dave, good facility you got there. Plenty of equipment for the swolein'

Dead Ed wrote:

*this is not an accusation of drug use**

They can't prove nothing!

token

Saturday 21st May

Down in Ironside again, messed around with strongman circuits as there was a group of us there. I skipped and modified a few things and generally sandbagged though since my back is still not better...ffs!

Did some of farmer walks, keg loading, log clean and press, yoke walk, sledge swings. Skipped tyre flips completely.

Got a go on the sprint timing system though which is ****ing deadly.

20m Sprint
3.36
3.28
3.28
3.36

Good enough for 6th on the leader board currently. Some lessons from Dave on mechanics and a few more months of explosive swoleness training and hopefully I should get it to the 3:00-3:10 range.

token

Monday 23rd May

Be careful what you wish for. Got new program and I'm bollixed. Getting drunk on Saturday night probably (defiantly) didn't help. Also back still wasn't 100% but I'm fed up of working out around it.

Snatch
2x3@50kg
1x3@54kg
3x3@55kg missed 1 rep here, lack of focus

Powerclean & Jerks
2x3@70kg
2x3@75kg
3x3@80kg only jerked the 3rd rep on these because I was weak sauce

Clean Pulls
3x5@95kg
3x3@100kg

Front Squat
2x3@65kg
2x3@70kg
2x3@75kg (belt) shouldn't need a belt at this weight but I was wrecked

Single leg RDLs
3x8 ES

Last set of snatches were meant to be 57kg but the 54's were heavy so didn't make the full jump up. I should be alright once I settle in, stop getting drunk, eat some ****ing food. Also will look at cutting cycling down to 3 days a week, and sandbag those 3 days even more than I am now. Free wheel those downhills!

Speaking of not doing stupid ****. I'm doing really stupid **** this weekend. The wicklow roar. Kayaking, cycling, running. I signed up for it ages ago. Then next weekend I'm away for long weekend and will do stupid **** then too. After that though! no more stupid ****!!!!!

Edwardius

token wrote: »

Last set of snatches were meant to be 57kg but the 54's were heavy so didn't make the full jump up. I should be alright once I settle in, stop getting drunk, eat some ****ing food. Also will look at cutting cycling down to 3 days a week, and sandbag those 3 days even more than I am now. Free wheel those downhills!

You cycle about 10k a day on level ground, on a roadbike, and don't weigh anything, MTFU!

token

Dead Ed wrote: »

You cycle about 10k a day on level ground, on a roadbike, and don't weigh anything, MTFU!

I am a precious snowflake.

columok

Dead Ed wrote: »

You cycle about 10k a day on level ground, on a roadbike, and don't weigh anything, MTFU!

Quads kinda at me. MAybe its my knee. Or my shoulder. Gah couldn't do those cleans!

Provided token sticks to the Project 85 then he is a made man!

Edwardius

columok wrote: »

Quads kinda at me. MAybe its my knee. Or my shoulder. Gah couldn't do those cleans!

Quiet carrot-top!

columok

Dead Ed wrote: »

Quiet carrot-top!

Go ice your knee. Only room on the train fo one cripple son!

token

Wednesday 25th May

Powersnatch
2x3@45kg
2x3@50kg
3x3@53kg

Clean & Jerk
only jerk on first rep
2x3@60kg
2x3@65kg
3x3@68kg

Snatch Pull
3x3@65kg
3x3@72kg

Back Squat
2x5@72kg
1x5@80kg
1x5@85kg (belt from here)
1x5@90kg
1x4@90kg

Swiss ball Curls
3x20 A hamstring exercise, did two legs at time when I was meant to do single leg. I'm such a bitch

Powersnatches and Snatch pulls were grand, they are based on an old powersnatch PR which is probably a few kg lower than what I'm capable of now. Triples @ 68kg on C&J were a total grind. As were the back squats. I've done those weights without needing a belt before but my legs were falling from under me tonight. It was really tough to make all the reps. I'll be beastin' after two months of this.

token

Thursday 26th May

Ironside tonight

Bench
1x5@40kg
1x5@60kg
3x5@70kg
1x4@72.5kg
1x4@75kg

Pendlay Row
1x8@40kg
1x8@45kg
1x8@50kg
1x8@55kg
1x8@60kg

Sled Pulls
3 forwards
3 backwards
@ 40kg (inc weight of sled)

KORE
3-way plank @ 30s each side, 20kg on the straight one
Seated Russian twist, 3x15 ES with 10kg bumper plate
3x8 rollouts on knees

Got a few tips from Barry on bench which helped a good bit. Grip width, breathing etc.. I'm gonna let the lads at ironside do my upper body programming on a Thursday. I don't think it matters a whole lot what you do or don't do on upper body for weightlifting. It shouldn't take long to crack 100kg 1RM with training it regular again. Imma gonna be a Weightlifter with a swole chest.

Testing the waters with pendlay row as I've only done it once before. All sets were fine really but 60kg across would probably be a bit much currently without losing all speed on it.

Sled pulls meant do be 60% of BW for speed but the track inside ironside provides extra resistance to what I'm used to so I didn't need as much weight.

KORE!!!!!

token

Saturday 28th May

Stupid ****

Wicklow Roar
1k Kayak
11k Cycle
7k Run (feckin adventure run)
11k Cycle
2:30:01

Kayak was alright managed not to fall into the lake. Cycle also alright on the aul racer. About a quarter of the run was up a feckin' mountain..okay a steep hill. My lower back locked up so I had to walk it in some discomfort but majority of people other than elite people walked it as well so I didn't lose much time. It was alright on the down hill back and then the rest of the run was on the beach which wasnt too bad but slow running into sand. Cycle back again was okay. Legs were half dead even before starting though from weightlifting this week.

token

Monday 30th May

Snatch
2x3@50kg
2x3@54kg
1x3@57kg
2x2@61kg missed 2nd rep on both sets, gay

Powerclean & Jerks
Only jerked the first rep
2x3@70kg
2x3@75kg
1x3@80kg
2x2@85kg failed jerk on first set of two, gay

Clean Pulls
3x5@95kg
3x3@100kg

Front Squat
2x3@65kg
2x3@70kg
1x3@75kg
2x2@80kg (belt)

Something I did at the weekend stole my power..hmm I wonder what. I probably needed more recovery pints of Guinness ya that's it. There was also a chalk crisis at the gym in that it had ran out. I can't do **** without chalk. I reckon I woulda got all the snatches if I had it.

columok

token wrote: »

Something I did at the weekend stole my power..

I would guess cardio, hitting up some WODS, Hugh Grant Movie Marathons and your new celery+cabbage soup diet.

d'Oracle

token wrote: »

Something I did at the weekend stole my power..hmm I wonder what. I probably needed more recovery pints of Guinness ya that's it. There was also a chalk crisis at the gym in that it had ran out. I can't do **** without chalk. I reckon I woulda got all the snatches if I had it.

The problem is you aren't taking protein shakes when you come in from the boozer.

token

columok wrote: »

I would guess cardio, hitting up some WODS, Hugh Grant Movie Marathons and your new celery+cabbage soup diet.

You should be too busy getting rhabdo in your biceps for maximum swellage to slag me. GHD Jumping Hammer Curls for you son.

d'Oracle wrote:

The problem is you aren't taking protein shakes when you come in from the boozer.

That seems to be The Situation.

Edwardius

token wrote: »

That seems to be The Situation.

Indeed
http://www.devotionvodka.com/

token

Wednesday 1st June

Powersnatch
2x3@45kg
2x3@50kg
2x3@53kg
2x2@55kg

Clean & Jerk
only jerk on first rep
2x3@60kg
2x3@65kg
2x3@68kg
1x2@72kg

Snatch Pull
3x3@65kg
3x3@72kg

Back Squat
2x3@72kg
1x3@80kg
1x3@85kg
1x3@90kg (belt from here)
1x3@95kg

Swiss ball Curls
2x12 each leg, slightly less of a bitch than last week, single leg but found it hard maintaining strict from for the whole set

KORE
3-way plank, 30s each side, 25kg on straight
Russian seated twist, 3x15 each side, 9kg medicine ball
3x8 Ab rollouts on knees

Was really tired going into training but other than the cleans being tough again it went alot better than last week. Starting to get a bit used to the new program. I'm off to Amsterdamage for the weekend so it will probably be Wednesday before I train again or at least do anything worth while.

itsallaboutheL

token wrote: »

I'm off to Amsterdamage for the weekend so it will probably be Wednesday before I train again or at least do anything worth while.

Do the GPC have a weightlifting class :pac:

Edwardius

token wrote: »

Wednesday 1st June
I'm off to Amsterdamage for the weekend so it will probably be Wednesday before I train again or at least do anything worth while.

Again? Are you a courier or something?

token

Wednesday 8th June

Snatch
2x3@50kg missed one of these
2x3@54kg
3x3@57kg

Powercleans
2x3@70kg
2x3@75kg
3x3@80kg

Clean Pulls
3x5@95kg
3x3@100kg

Front Squat
2x2@65kg
2x2@70kg
2x2@75kg

Bah, about as bad as the day I trained after doing the Wicklow Roar. No power at all. Everything felt heavy. Skipped jerks after cleans and did doubles on front squats instead of triples.

EDIT: Also did 4x8 Single leg RDLs

Should at last get a run at my full programme from this Monday. Do not get ****ing smashed this Saturday night...repeat after me...

token

token wrote: »

Do not get ****ing smashed this Saturday night...repeat after me...

**** it. Had 5 pints out with work on Thursday night and another 4 last night. That wasn't so bad but my flatmate brought back half the pub just after I had gone to bed and I hadn't thought to invest in ear plugs so I got shag all sleep. Like the walking dead this morning in training.

Saturday 11th June

Powersnatch
2x3@45kg
2x3@50kg
3x3@53kg

Clean & Jerk
only jerk on first rep
2x3@60kg
2x3@65kg
3x3@68kg failed 3rd rep on second set because I was feeling sorry for myself

Snatch Pull
3x3@65kg
3x3@72kg

Back Squat
2x5@72kg
1x5@80kg
1x5@85kg (belt from here)
1x5@90kg
1x4@90kg

Bench
5x4@75kg

Cleans and squats were a grind. 4th rep was touch and go on all bench sets but managed to get them all. Imma about to collapse right now. I'm going to bed for 2 hours now and then I'm going out again where I will most likely get FR drunk. **** it.

token

token wrote: »

..then I'm going out again where I will most likely get FR drunk. **** it.

I may have set a lifetime PR here. Certainly a seasons best.

Monday 13th June

Snatch
1x3@50kg
2x3@57kg
1x2@61kg
1@64kg
1@72kg fail
1@72kg 1kg PR
1@75kg fail
1@75kg fail
1@75kg fail

Powerclean and Jerks
only jerked first rep
2x3@70kg
2x3@75kg
1x3@80kg
2x2@85kg

Clean Pulls
3x5@95kg
3x3@100kg

Front Squat
2x3@65kg
2x3@70kg
1x3@75kg
2x2@80kg

Hah, best night I've had on new program after being absolutely twisted on Saturday night. Missed the first 75kg snatch forward. I landed the 2nd one but it was slightly out of position and I couldn't rescue it. Was losing power on the 3rd one so I gave up then. Very promising though. Based on that 80kg might be possible at comp end of next month.

Jerks were piece of piss too.

token

Tuesday 14th June

Sprint Session

Went down for my first sprint session at Ironside. Good stuff. I like sprinting. Always had a casual interest in sprinting and weightlifting when it was on TV as a kid.

Anyways did a bunch of drills, three all out timed sprints, some start technique work on start position and some plyometric stuff. Oh and then some interval sprinting stuff which left me out of breath. Which is an odd sensation to me these days.

My fastest one was 3.23 which tied 10th but isn't good enough for the leaderboard as I got it after the other two guys got it first. I should knock a bit off the next time I do it though as we did the start technique afterwards and I was much faster off the start after getting shown the proper technique.

daveyc21

Definitely breaking into the 3.1's next time from what I saw. You were losing a tenth just getting going.

token

Wednesday 15th June

Powersnatch
2x3@50kg
2x3@53kg
1x2@55kg
2x1@58kg

Clean & Jerk
only jerk on first rep
2x3@68kg
2x3@72kg
1@77kg
1@85kg (belt from here)
1xF@90kg FUUUUU

Snatch Pull
3x3@65kg
3x3@72kg

Back Squat
3x3@73kg
1x3@80kg
1x3@85kg
1x3@90kg (belt from here)
1x3@95kg

Another pretty good session apart from missing 90kg clean. It should have been fine after the 85kg being comfortable enough but I ended up getting pinned in the squat by it. FUUU stupid legs. I didn't bother going for it again as my legs are wrecked after training Mon/Tues. I've got another go at it in two weeks where I would expect to get it or else Imma jump off a bridge for not being able to squat clean a weight 10kg under my powerclean :mad:

token

Thursday 16th June

Bench 1RM
70,80,85,90(f),87.5,90,92.5(f)

Incline DB Bench
4x8@15kg

Pendlay Row
8@40kg
8@50kg
4x8@60kg

KORE
3-way Plank 30s each side, 35kg on straight part
seated russian twists 3x30 @ 15kg plate
7,6,6 barbell rollouts, found these harder than ab wheel or dumbell rollouts

JM Press
4x6@30kg

Happy with the benching considering it's just a test to get a bench program. Once I get going 100kg should fall pretty quick. I wrestled with the first 90kg for a good 5 seconds but just could not get through sticking point. Dave saw it and told me a few things I was doing wrong and then I nailed 87.5kg and got 90kg pretty good too with a bit of slow down on the lockout. Went for 92.5kg then but I was spent.

Rest of session wasn't too serious. I skipped sled pulls because my legs are ****ed from mon,tues,wed coupled with the cycling.

token

Saturday 19th June

Clean Pulls
3x5@95kg
2x4@100kg

Rack Jerk 1RM
80,90,95,100,105(F), 105 (PR +9kg)

Push Press 1RM
70,80,85,90,95(f)

Back Squats
5@60kg
5@70kg
5@80kg
5@85kg
3x5@90kg
2x4@90kg

4x8 Single Leg RDLs

Clean pulls felt really light doing them first. Decided then to get one rep max Jerk from rack and one rep max push press. Missed first attempt @ 105 because I was a bitch. Video of the successful 105kg below. Felt good. Should be good for 110kg pretty soon. I didn't think I'd manage 90kg on push press so v.happy with that. It will be boss when I get 100kg on it.

Took of a video of my squats too if anyone wanted to know why I'm not a better weightlifter Maybe some day I'll be good at them. Oh and yeah my training partner is a dick.

https://www.youtube.com/watch?v=fx0C-wux0hc

https://www.youtube.com/watch?v=CXDZi1rK-iU

Drank a load on Saturday night too so if I go on last weeks experience I should have another good week.