Imma gonna be an Emo

token

Saturday 29th December

4.5km cycle

Box Jump
incremental until..
5x3@40.25"

KB Snatch
5 min @ 1.5 pood 5 reps per hand setting kb down before switching hands <- filthy cheat

Farmer Walks
3x30m @ 50kg a hand

C2 Row
6 tabata intervals

4.5km cycle

totes fit now

Might need to lie down for awhile

token

Monday 31st December

Commie Swings
15 on the minute for 10 minutes @ 2 poodz

I had planned on doing more today but feelin' a bit dehydrated for some reason so left it at that :rolleyes:

Worked out about 25s/35s on/off I was breathing heavy enough from about 5 mins in till the end. 32kg isn't too heavy when just doing commie style swings so really only feelin it in the forearms now.

token

Wednesday 2nd January

Powersnatch
2x3@40kg
2x3@50kg
2x3@60kg
2x2@64kg one of them full
2x1@67kg ditto

Powercleans
3@50kg
3@60kg
3@70kg
2x2@80kg
1@85kg
1@90kg

Back Squat
5@50kg
5@60kg
5@70kg
3x10@80kg

Ring Dips
10,10,8

Curls
6,4 @ 20kg

Glad I got those few sessions in over Christmas. For the start of the year that wasn't too bad. New program and training with purpose again from Monday.

token

Monday 7th January

Powersnatch
2x3@40kg
2x3@50kg
2x3@60kg one fail
3x1@67kg one fail

Power Cleans & Power Jerks
3@50kg
3@60kg
3@70kg
just clean
2@80kg
1@85kg

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

Bench
5@40kg
3x8@60kg

Neutral grip pullups
3x5

I thought I managed to get away with it but December booze flu hit me in the end so I skipped training on Friday I still have it so will wait until next week to start the new regime.

Inspector Coptoor

Explain all this poodz stuff...

token

Inspector Coptoor wrote: »

Explain all this poodz stuff...

In Soviet Russia kettlebell swings you!

It's a unit of weight measurement used over there when kettlebells came about. 1pood is 16kg, 1.5pood is 24kg, 2pood is 32kg.

token

Tuesday 8th January

Well half started the new regime..

Track Interval Session

Warmup
1x400m
2x800m

Main session
4x400m
60s rest (bit more like 90-120)

This was with crusaders athletics club up at the Irishtown stadium they do adult sessions on Tuesday, Thursday & Saturday. I'm going to join and just do the intervals on Tuesday nights.

Anyway I went with one of the easier groups tonight since it was my first time there. The pace was easy so and I only really put any effort into the last one. I'll go in one of the faster pace groups next week.

Calves are fairly wrecked all the same though from not running in forever.

Edwardius

token wrote: »

This was with crusaders athletics club

I'll resist the urge to post "SAXON" videos.

immigant

Definitely going full emo now.

Is this a permanent move away from liftin' or are you just learning and playing new sports like your hero Glassman suggests?

token

immigant wrote: »

Definitely going full emo now.

Is this a permanent move away from liftin' or are you just learning and playing new sports like your hero Glassman suggests?

Yeah I think I watched one too many Glassman at the whiteboard videos and he hypnotised me with his pseudo-science-glassmanism-babel.

Nah not quitting yet I'll still be down there on Monday, Wednesday & Friday nights. I'll just be taking one step back to what I have been doing the past year or so in that I'll be doing other sh*t outside of weightlifting training which will have an impact on my rate of lifting progression*

*which lets be honest is f*ck all now a days anyway. Getting old'

token

Wednesday 9th Jan

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

Split Clean & Jerk
2x2@70kg
2@80kg
3x1@90kg

Front Squat
3@50kg
3@60kg
3@70kg
5x2@80kg

Press
5@40kg
5x3@50kg

70/90's tough after last night but I was expecting that so no emo

token

Friday 11th Jan

Powersnatch
2x3@40kg
2x2@50kg
1@60kg
1@62kg
1@64kg
1xf@66kg full
1@66kg

Power Cleans
2x3@60kg
2@70kg
2@80kg
1@85kg
1@90kg

OHS
2x10@50kg

I didn't have time for a full session.

token

Monday 15th Jan

Split Snatch
2x3@40kg
3@50kg
2@60kg
1@65kg
1@70kg
1@73kg
1@75kg
1xf@77kg landed it, but lost it
1xf@80kg high pull, tho even that might be generous

Hurt my thumb on last one so skipped cleans

Back Squat
5@60kg
3@60kg
3@70kg
3@80kg
3@90kg
5x2@100kg

Single Leg RDL
3x10@16kg

KB Press
3x5@24kg

Snatches were pretty good considering I'm on project anorexia. I knew I wouldn't get the 80kg but I just wanted to see how far off the pace I was. Strained my bloody thumb a bit tho by not controlling the weight on the way down after the high pull. Nothing serious but might skip smug lifts the rest of the week and postpone new program again till next week.

Frogdog

Postponing ftw!

token

Frogdog wrote: »

Postponing ftw!

Wouldn't catch ya postponing on a burger!

token

Tuesday 15th Jan

Track Session

Dynamic warmup

10x300m
45s rest

Cooldown + stretching

This was on grass because the track itself was frozen and slippy. I stayed in the same group so found it easy again but my calves still haven't gotten used to this running lark and are killing me.

token

Wednesday 16th Jan

Powersnatch
one full, one from hang, one from 1" above floor
2x3@40kg
3@50kg
4x3@55kg

Power Cleans & Jerks
cleans + 1 jerk at end
3@60kg
2@70kg
2@80kg
2@82kg
2@83kg
2@84kg
2@85kg

Front Squat
5@50kg
5@60kg
5@65kg
5@70kg
5@75kg
5@80kg

Snatch Pulls
3@72kg
3@76kg
3@80kg

Clean Pulls
3@95kg
3@100kg
3@105kg

I got new program tonight so did Day 2 of it tonight. I started off with the written full lifts but I had bambi legs from intervals last night so I've switched Wednesdays to power variations from now on. On the snatch you do the 3 reps without resetting the bar. Full lift, one from above the knee, one from 1" from the floor.

PSnatch 5x3 same weight across
PClean&Jerks 6x2 step loaded
Front squats 5x5 step loaded
Pulls 3x3, 3@first attempt, second attempt, third attempt @ next comp

I'm not doing any competitions for awhile so I went with anorexia goals of 80/105 to finish on for last set of the pulls.

I'll take out the pulls on Wednesday next week and swap it with the upperbody stuff thats on Fridays so I have an easier time of it after the intervals.

immigant

What do you do for the track-day warm up?

...besides be dynamic obviously

token

immigant wrote: »

What do you do for the track-day warm up?

...besides be dynamic obviously

I'm always dynamic

Nothing fancy just bit of running touch the ground, jump in the air, run sideways, swing the arms all that type of stuff. Few 80% sprints. No new school here.

Reminds me of GAA training back in the day.

token

Saturday 19th Jan

Split Snatch
2x3@40kg
2x3@50kg
3@60kg
2x3@65kg
2x2@68kg failed last one. balls
2@73kg failed both. double balls

Split Clean & Jerk
cleans + 1 jerk
3@50kg
3@60kg
2@70kg
2@75kg
2@80kg
2@85kg
2@90kg
2@95kg failed second clean

Back Squat
5@60kg
5@70kg
4@80kg
3@90kg
2@100kg
1@105kg
1@110kg

S/S
3x10
CGBench@50kg
DBCurl@16kg

^Gotta be done

Snatches weren't as bad as the looked they were only narrow misses should start nailing them all soon enough. I can feel some strength coming back as well as adaption to anorexia.

I was gonna do something this morning as well but I somehow got another dose of aids even tho I've been good on sleep, nutrition and not doing stupid sh*t lately. I refuse to miss any training next week so I'll try recover as much as possible before Monday.

Weekly Bike Total
57.5km

^Gonna log distance covered on the bike per week from now on cos in about a month I'm gonna ditch the car altogether during the week so will be clocking up a bit more.

token

Monday 21st Jan

Split Snatch
2x3@40kg
2x3@50kg
3@60kg
2x3@65kg
2x2@68kg
2@73kg failed first one
2x1@75kg failed second one

Split Clean & Jerk
cleans + 1 jerk
3@50kg
3@60kg
2@70kg
2@75kg
2@80kg
2@85kg
2@90kg
f@95kg

Back Squat
5@60kg
5@70kg
4@80kg
3@90kg
2@100kg
1@105kg
1@110kg

Didn't move from the couch all weekend which took the edge off the aids I was rough as f*ck after Fridays session and all day Saturday.

Snatches were pretty good but feeling the effects from then on. Left out pulls out as there would be no positive benefit to doing them given the rundown state I'm in.

Tuesday 22nd Jan

Track Session
None

Forgot my runners so not doing the track session but it's for the best anyway it'll let me recover a bit. Business as usual from Wednesday.

token

Wednesday 23rd Jan

Powersnatch
one full, one from hang, one from 1" above floor
2x3@40kg
2x3@50kg
2x3@55kg
2x3@57kg

Power Cleans
3@50kg
3@60kg
3@70kg
3@75kg
3@78kg
3@80kg
3@82kg

Front Squat
5@50kg
5@60kg
5@65kg
5@70kg
5@75kg
5@80kg

Snatch Pulls
3@74kg
3@77kg
3@80kg

Clean Pulls
3@95kg
3@100kg
3@105kg

token

Friday 25th Jan

Split Snatch
2x3@40kg
2x3@50kg
3@60kg
2x3@65kg
2x2@68kg failed one
2@73kg failed both
2x1@75kg failed both

Motherf*cker

Split Clean & Jerk
cleans + 1 jerk
3@50kg
2@60kg
2@70kg
2@75kg
2@80kg
2@85kg
2@90kg failed jerk

Back Squat
5@60kg
5@70kg
4@80kg
3@90kg
2@100kg
1@105kg

S/S
Rings Dips 3x8
Neutral pullups 3x6

Emo was strong tonight. Took some will power not to go home after the snatches.

token

Saturday 26th January

Trail Run
5km 25 minutes

First kilometer was fairly steep up hill and a right bastard but was easy enough after that.

Weekly Bike Total
46.5km

Scuba Ste

token wrote: »

Emo was strong tonight. Took some will power not to go home after the snatches.

You should just give up, pretend your back is broken, take up supersetting chest and back twice a week and pretend to hate it but secretly love it.

token

Scuba Ste wrote: »

You should just give up, pretend your back is broken, take up supersetting chest and back twice a week and pretend to hate it but secretly love it.

Haha yeah I think you might be on to something. The only semi-enjoyable thing last night was the dips and pullups. Needs more bro isolation though. Only athletes work more than one muscle at a once.

token

Monday 28th Jan

Anormaxia night

Split Snatch
2x3@40kg
3@50kg
2@60kg
2x2@65kg
2@68kg
2x1@73kg
1@75kg
f@77kg
f@77kg

Split Clean & Jerk
cleans + 1 jerk
3@50kg
2@60kg
2@70kg
2@80kg
2@85kg
2@90kg
f@95kg
1@95kg

Back Squat
5@60kg
5@70kg
4@80kg
3@90kg
2@100kg
1@110kg
1@112.5kg

Snatch Pulls
3@74kg
3@77kg
3@80kg

Clean Pulls
3@95kg
3@100kg
3@105kg

I don't think maxing is good for my emo ego right now. Few more weeks to go then taper/sandwich week and a proper test.

token

I forgot to say I did weighted pistols last night also up to 25kg per leg when I saw one of the other lads mucking about. Elite.

Tuesday 29th Jan

Track Session

Warmup

1x1200m
1x600m

promotion

1x1000m
1x800m
1x400m
1x300m

Cooldown
1x800
stretching

It was meant to be a 3km time trial tonight and my break through to the big time but most of them had run a race on Sunday so they skipped it for 3k total distance. I got bumped up anyway mid session to the next group up. Pace is still alright on the lungs but its hard on the legs after liftin sessions.

I hope they are back to 400's and under again next week.

token

Wednesday 29th Jan

Powersnatch
one full, one from hang, one from 1" above floor
2x3@40kg
2x3@50kg
2x3@55kg
3@58kg
3@60kg

Power Cleans
3@50kg
3@60kg
3@70kg
3@75kg
3@80kg
3@83kg
3@85kg

Front Squat
5@50kg
5@60kg
5@65kg
5@70kg
5@75kg
5@80kg

S/S 1
Rings Dips 3x9
Neutral pullups 3x7

S/S 2
Rolling tricep press 3x10@14kg
Curls 3x10@16kg

Legs were bollixed this morning. I stayed in bed an extra half an hour to avoid using them. I was contemplating doing an upper body day but decided to just suck it up. They weren't too bad in the end though surprisingly. Adaption continues. I think I might up the cycling starting from next week.

Since I had the upper body session in my head I did two supersets. Most upperbody work I've done in about 18 months. Da pump!

token

Friday 1st Feb

Split Snatch
2x3@40kg
3@50kg
2@60kg
2x2@65kg
2@68kg
2x1@73kg failed first one
f@75kg

Split Clean & Jerk
cleans + 1 jerk
3@50kg
2@60kg
2@70kg
2@80kg
2@85kg
2@90kg failed second one

Back Squat
5@60kg
5@70kg
4@80kg
3@90kg
2@100kg
1@105kg

Snatch Pulls
3@74kg
3@77kg
3@80kg

Clean Pulls
3@95kg
3@100kg
3@105kg

That was again not pleasant. I was thinking again about reorganizing to two lower body days and make the other just upper but I'll just stick with it and keep repenting for the five weeks left to go on the current program. I'll have another think about how I want to train after that. I don't think I hate myself enough to keep training like this :pac: