Imma gonna be an Emo

token

Monday 3rd Feburary

Bench
3x5@78kg

Pushup
3x13@20kg

Pendlay Row
3x5@80kg

DB Row
3x15@32.5kg db's

Curls
3x8@20kg db's

Ab Rollout
from knee
3x10

Landmines
3x10@bar+10kg

Here's a vid of the 5 min squats from Saturday. Muthaf*ckin' danger zone!
http://vimeo.com/85665833

token

Wednesday 5th February

Power Snatch
6x2@50kg

Squat
5x5@100kg

RDL
4x6@95kg

Hanging Leg Raises
3x8

token

Thursday 6th February

Press
3x5@54kg

Ring Dips
3x13

Pullups
3x5
2x9 chinups

token

Saturday 8th Feburary

Squat
1x5@104kg

OHS
up to 80kg

Snatch Pull
5x3@84kg

Split Squat
w/ front rack
3x5@65kg

Ab Rollout
from knee
3x10

token

Sunday 9th February

Bench
3x5@80kg

Pendlay Row
3x5@85kg

S/S
15 Pushup @20kg
12 Ring Row
x3

Curls
3x8@20kg db's

That equals my PB bench for 3x5 from a few years ago but at 3-4kg less bodyweight. A bit left in the tank also so it's going well. I didn't have high hopes for benching 100kg when I started this program but it's looking like I have a good shot at making it now. Probably one more week of 5's then I'll switch to triples and keep the +2kg progression going.

token

Wednesday 12th February

Power Clean & Jerk
6x2@70kg

Squat
5x5@102kg 24/25

RDL
4x6@95kg

Landmines
3x10@bar+10kg

Hanging Leg Raises
3x8

One of those really don't want to train days. Squats were a huge chore and I ended up failing 5th rep in 4th set. More a case of lack of concentration / not sacking up rather than inability to lift it.

I had been thinking of taking a deload week next week anyway as general fatigue has been building up. Tnoights session has made my decision*

*I could give up 'socialising' and go another week or two without deload but nahh... :pac:

DylanJM

You pretty much sum up how I'm feeling at the minute. Volume day is turning into a complete chore. As soon as I finish Friday's session I start dreading the next Monday.

Are you getting much DOMS from the volume day? I am usually in a heap the next day. I would have thought it would begin to subside by now but no such joy.

token

DylanJM wrote: »

You pretty much sum up how I'm feeling at the minute. Volume day is turning into a complete chore. As soon as I finish Friday's session I start dreading the next Monday.

Are you getting much DOMS from the volume day? I am usually in a heap the next day. I would have thought it would begin to subside by now but no such joy.

I wouldn't say I'm getting DOMS but there is definitely a lot of muscle & CNS fatigue coming from it. I'm always really sluggish and flat the whole day after and usually another day again after that to come back up to feeling fresh.

I've been going at current program about 6 weeks I think and I usually find 6 weeks is about the max length of time I can push a program before requiring some sort of back off.

I had been planning the deload already so I would feel fresh coming into the final block of training which is targetting PBs. I need to keep progressing another 4 weeks post deload to hit my goals.

token

Friday 14th February

Press
3x5@55kg

Ring Dips
3x15

Pullups
3x5
2x10 chinups

Pullover
3x15@25kg

Saturday 15th Feburary

Squat
1x5@106kg

Clean Pull
5x3@110kg

Split Squat
w/ front rack
3x5@70kg

Ab Rollout
from knee
3x10

Felt drained doing this following last lower session. The squats were hard. Split squats are now at a challenging weight also especially on my weaker leg. Deload week now. The week I start off the progression again the pulls will have gotten heavy also so I'll need the rest. I've been alternating snatch/clean pull every week and going up 4/5kg respectively each time. Next snatch pull session is 88kg for 3's and Clean pulls 115kg for 3's.

token

Tuesday 18th Feburary

Squat
3x3@100kg

RDL
3x3@100kg

Bench
3x3@80kg

Pendlay Row
3x3@80kg

3x3 innit'

token

Friday 21st February

Front Squat
up to triple @ 90kg
up to single @ 100kg
fail 105kg

Press
3x3@55kg

WG Pullup
3x3 as wide as rack

I'd only planned the triple on front squats but often get antsy on a Friday night so decided to keep going. My front squats are especially mank at the moment since I don't do them anymore.

Ignorant strength levels do feel up though and I should get 105kg in another few weeks. 110kg aint gonna happen unless I significantly increase strength plus specific front squat training.

token

Tuesday 25h February

Power Snatch
6x2@50kg

Squat
5x5@100kg

Snatch RDL
4x6@80kg

S/S
30s Plank @ 50kg
6 Hanging Leg Raises
x2

Starting another 6 week block with same structure. I'll change around a few of the assistance lifts and reps will go lower on main lifts as I progress through it.

token

Thursday 27th Feburary

Press
5x3@56kg

WG Pullups
3x5

S/S
12 Ring Dips
8 Chinups
x3

Pullovers
2x15@25kg

Meant to be binchin' day but I was training on my own and didn't fancy it without a spotter.

Main upperbody lifts are now moved from 3x5 to 5x3 to keep weight progression going.

I'm going to superset the accessory lifts from now on just so I get through session a bit quicker. I would usually do 15 and 10 reps respectively on dips & chins but dropped that to 12/8 for superset expecting a drop off. There was more of a drop off than I expected and had to break up chins from 2nd set and break dips on 3rd set.

token

Friday 28th Feburary

Squat
1x5@104kg

Snatch Pull
5x3@88kg

Split Squat
w/ front rack
3x5@70kg

Ab Rollout
from knee
3x10

Landmines
3x10@bar+10kg

token

Saturday 1st March

Bench
5x3@82kg

Pendlay Row
snatch grip
3x5@65kg

S/S
15 DB Bench @ 20kg
15 DB Row @ 32.5kg
x3

Curls
2x10@17.5kg db's

Scuba Ste

token wrote: »

Saturday 1st March

Bench
5x3@82kg

Weightlifting referee exam
1xfail

Pendlay Row
snatch grip
3x5@65kg

S/S
15 DB Bench @ 20kg
15 DB Row @ 32.5kg
x3

Curls
2x10@17.5kg db's

You forgot something

token

Scuba Ste wrote:

Weightlifting referee exam
1xfail

Scuba Ste wrote:

You forgot something

If we are doing full disclousure I was hungover also. Worst student ever.

token

Monday 3rd March

Power Clean
6x2@70kg

Squat
5x5@103kg

Snatch RDL
3x5@85kg

S/S
30s Plank @ 50kg
6 Hanging Leg Raises
x3

Squats were v.hard. I think I'll drop the split squats down to 3x3 on the other squat day as they were pretty taxing last session. Dropping from 4x6 to 3x5 on RDLs also.

Planks were signicantly easier this week than last week. They nearly killed me last week but I reckon now I can get them up to 3x60s over the next few weeks.

token

Tuesday 4th March

Press
5x3@57kg

WG Pullups
3x5

S/S
12 Ring Dips
8 Chinups
x3

Tricep extensions
3x10@25kg

Felt a bit flat and dom'ish going into this but went pretty well in the end. Got the superset unbroken this time. I still might lower the accessory work a tad next week though.

token

Thursday 6th March

Squat
1x5@107kg

Clean Pull
3x3@115kg

Split Squat
w/ front rack
3x3@75kg

Ab Rollout
from knee
3x10

Landmines
3x10@bar+10kg

My legs were heavy from previous session and warmups felt terrible the heaviest they have felt since I started. Top set was maximal effort. Just one week left of sacking up though to hit first squat target.

I attempted a full standing rollout but no dice. Not a million miles off though I'll keep doing what I'm doing for another month and I should be pretty close then at least close enough to do partial movements that have enough range to be worth while.

token

Friday 7th March

Bench
5x3@84kg

Pendlay Row
snatch grip
3x5@70kg

S/S
15 DB Bench @ 22.5kg
15 DB Row @ 32.5kg
x2

Curls
2x8@17.5kg db's

Happy with the bench I was 50/50 going into the session on whether I'd make all the reps. Starting to close in on the 100 now just need to keep it going a few more weeks.

Saying that though I've got full blown man flu now. I felt a bit peaky after that Friday session. It was my birthday that night and I went out and got tanked. Woke up smoothered the next morning. Running out of vitamin C&D and not replacing it a month ago I say factored in also. Once I started regular taking those the number of times I've gotten a cold has diminished a lot.

Not sure what I'll do training wise next week. I might just do the main movements and try keep the progression going. Will decide when I'm doing warmups next session.

token

Wednesday 12th March

Squat
3x5@106kg

Bench
3@86kg
2@86kg failed 3rd rep
2@86kg just went for two

Got the full proper dose there and pretty much spent the whole of Monday in bed. Lost hearing in my left ear for about 24 hours also weird...

Still feel pretty awful today but trained out of pure spite. Probably not smart but I'm very annoyed at succumbing to the plague this week when I wanted to go for 110kg for a new 5RM. I want to delay that as little as possible so did the weight progression on squat/bench as usual but dropped number of sets. Will go for the 110kg next week.

I took 6 amino acid tabs from one of the lads and drank a can of monster to get through session :rolleyes: First set on squat wasn't too bad but felt really bad afterwards. Felt woozy and dizzy. Unracking the bar for 3rd set felt like I had a 1RM on my back. Very difficult set. Ugly grindy stuff. Happy I got all the reps in though.

Reckon I would have got all the bench reps if it was normal non aidsy session. Pretty sure it would have been a switch to doubles after that though so 6x2 next time and keep the 2kg progression going another while before maxing.

token

Wednesday 19th March

Squat
pause @ 3 seconds
triples up to 90kg
double @ 95kg
single @ 100kg

Press
3x3@58kg failed last rep, grgr

WG Pullup
3x5

SL RDL
3x6@25kg

Planks
3x30s @ 50kg

I was really busy the past week plus still ridden with aids so I didn't get any training in. Had planned a light session with kettlebells on Saturday but even that was too much.

I didn't want to do normal squat session tonight given my predicament so mucked about with pause squats. I started doing these in my warmup a few weeks ago. I'll train them properly once I'm finished my current program.

token

Monday 24th March

"Imma gonna be an Emo"

Still ridden. I had assumed I'd be cured by now and had planned on going for 110kgx5 so started working up to that regardless. Got one ugly rep then racked it. I'm pissed off now this hasn't cleared yet.

Arsed around with some pause squats preceded by a slow descent. Did some RDLs then and powerclean singles all @ 80kg.

I'm going to train normally the rest of the week just lower the weights if I have to. I'll do a small reset on the squat next week and ramp it back up quickly and have another shot.

token

Tuesday 25th March

Press
1@60kg
3x3@50kg

WG Pullups
3x5

S/S
8 Ring Dips
6 Chinups
x3

Strength and general work capacity shot on upper body as well so wasn't just some weird leg thing yesterday. I was expecting as much so not too much emo tonight.

token

Tweak'd my back training on the Wednesday there and threw in the towel for the rest of the week. I was still ridden with the pox anyway so no real loss.

Monday 31st March

Split Snatch
3x1@70kg

Squat
3x5@100kg

Snatch Pull
1@100kg
2x2@90kg

Bulgarian Split Squat
3x6@15kg db's left side only, just balancing the splitting

I'm still not 100% cured but feel good enough to train again. I'm going to start transitioning back into weightlifting now with Nationals coming up in 10 weeks. I'll spend the next 4 weeks just easing back into it with a nice tester in the form Clonmel Open in 4 weeks time. That will give an indicator of how sh*t I am and how hard I'll need to train for Nationals when I'll go back to 100% weightlifting programming.

So I'm not taking Clonmel too seriously I'm sticking to the 2 lower 2 upper split just that there will be a snatch day and clean(&jerk) day for the lower days now. Getting a decent bench pb still remains a priority :pac:

First time split snatching this year. Not too bad didn't have too much bother with the 70kg. Hip was feeling it a bit tho split squats don't really replicate the force you feel from receiving the bar in the smuggest of the smug lifts.

token

Wednesday 2nd April

Bench
3x5@75kg

Pendlay Row
3x5@80kg

S/S
10 DB Bench @ 25kg
10 DB Row @ 32.5kg
x3

Mad sore after Mondays session. Which I find odd since it's not like I went completely inactive the past 3 weeks.

Reset on upper body stuff also but will try ramp up quickly and go for a 1RM on the binch by the end of the month.

token

Friday 4th April

Split Clean & Jerk
3x1@90kg

Split Squat
w/ front rack
5x3@70kg

Clean Pull
1@125kg

Skipped accessory work as short on time. First time doing split cleans this year and they were a bit on the raw side. The snatches on Monday were better.

token

Sunday April 6th

Press
3x5@50kg

Pullups
3x5 w/ fat grips

S/S
Ring Dips
Chinups w/ fat grips
10,10,15
6,6,8

Messing with imnothim's fat grips. They are pretty cool. Bit too thick for me on the chinups though I had to cut last inch off bottom ROM to maintain grip.

Weighed myself at gym after breakfast and wearing clothes this morning. 73kg. Hmm I might try do a comp this year at 69kg. If not Nationals I'll do it at Leinsters. I usually am not bothered with Leinsters because it's so soon after Nationals and motivation usually isn't too high then so it's a good comp for screwing around.

Edwardius

token wrote: »

Weighed myself at gym after breakfast and wearing clothes this morning. 73kg. Hmm I might try do a comp this year at 69kg.

You came to exactly the wrong conclusion from that piece of information!