Imma gonna be an Emo

token

Wednesday 19th November

Football
60m

...
...

Bench
5x5@80kg

Pendlay Row
3x8@70kg

S/S
15 Dips
8 Chinups
x3

Ab Roll
from knee
3x8

token

Thursday 20th November

Box Jump
5x3@37"

Snatch Pull
deficit pull to knee pause 3s @ shin
4x1@75kg

Front Squat
3s pause 1" from bottom
3x3@75kg

S/S
6 Side Lunges @ 40kg
3 SL hops
x3

Had two pints after work before this so didn't go too mad on the box jumps.

For SL hops this is what I was trying to achieve @40s mark.
http://www.youtube.com/watch?v=q33pqu-zRas

Looked absolutely nothing like it.

token

Monday 1st December

Squat
3x10@80kg

RDL
3x10@80kg

S/S
Bench
Pendlay Row
3x8@70kg

S/S
Back Extension @ 15kg
GHD Situps
3x15

Have the Philly via Lagos Flu. Worst dose in a few years was out of work a few days. Still too sick to be training really but wanted to maintain some swole. Back to quarantine for another while.

token

Monday 23rd December

Squat
4x9@80kg

RDL
4x9@80kg

S/S
8 Press @ 40kg
5 Pullups
x5

Bunch of stuff going on so haven't trained since the last post apart from a game of football and I ran into work 2x4km on Thursday.

That session was mostly me lamenting the loss of gains

token

Friday 26th December

Crazybells
60s Swings @ 1.5 pood
60s Snatch @ 1 pood
60s Doube KB Push Jerk/Press @ 1 pood
60s Rest
x3

I've gotten very badly out of shape. I had doms from Monday until today and suffered badly on the above. I would usually do the swings @2pood and snatch @1.5 as well but they were too much in warmup.

I was going to do sprints beforehand but the rain was too heavy.

Frogdog

token wrote: »

Friday 26th December

Crazybells
60s Swings @ 1.5 pood
60s Snatch @ 1 pood
60s Doube KB Push Jerk/Press @ 1 pood
60s Rest
x3

I've gotten very badly out of shape. I had doms from Monday until today and suffered badly on the above. I would usually do the swings @2pood and snatch @1.5 as well but they were too much in warmup.

I was going to do sprints beforehand but the rain was too heavy.

All of the sadness, all of the time!

token

Frogdog wrote: »

All of the sadness, all of the time!

Do you even lift? serious question

token

Sunday 28th November

5hr hike @ Glendalough

Monday 29th November

KrazyBellz

S/S
Split Squat @ 2x16kg
SL RDL @ 24kg
3x8

Press
3x5@24kg
3x12 PP @ 2x16kg

Swings
100@32kg
4:09

Definitely no games this year as evidenced by the item directly above

Frogdog

token wrote: »

Do you even lift? serious question

I'll lift your spirits.

token

Saturday 3rd January

Squat
4x9@85kg

S/S
Press @ 50kg
Pullup
5x5

token

Tuesday 6th January

Clean Pull
5x3@110kg

Squat
5x7@85kg

S/S
Bench
PRow
3x10@60kg

Hanging Leg Raise
3x6

Right back to proper training. I'll do general stuff I make up on the day (apart from smolov base squat) for the rest of the month until I get back up to par then figure out what I want to achieve this year from February onwards

Looking at that 2014/15 goals thread going on at the moment I got 2/8. Which isn't as bad as it seems as I didn't sprint and I didn't really snatch/c&j either so that's 4 of the goals listed gone. I kinda half assed training last year also compared to previous years which might continue this year will have to see how it pans out.

token wrote: »

Goals (current)

Primary:

Snatch 90kg (85kg)
C&J 110kg (105kg)
<12s 100m Sprint (12.38)

Secondary:

Squat 130kg (122kg) Yup
Deadlift 170kg (160kg)
Bench 100kg (92.5kg) Yup
Press 75kg (70kg)
<55s 400m Sprint (57.5)

Yep they'd be nice.

token

Thursday 8th January

Football
60m

Got through this alright today surprisingly. No more lifting until at least Saturday.

token

token wrote: »

I kinda half assed training last year also compared to previous years which might continue this year will have to see how it pans out.

Seems like half assing it continues. Finally got around to training again.

Wednesday 14th January

Snatch Pull
5x3@80kg

Squat
7x5@90kg

S/S
10 Ring Dips
5 Pullups
x3

Hanging Leg Raise
3x6

Car battery died so had to cycle to gym which sucked absolute ass tonight. Going uphill into strong winds. It took about twice as long as it should have to get there. Legs were a bit drained then for session.

token

Thursday 15th January

Football
60m

token

Thursday 29th January

Football
60m

Saturday 31st January

Clean Pull
5x3@100kg

Squat
3x10@70kg

RDL
3x10@70kg

S/S
8 Ring Dips
4 Pullups
x3

Hanging Leg Raise
3x5

token wrote:

Right back to proper training. I'll do general stuff I make up on the day (apart from smolov base squat) for the rest of the month until I get back up to par then figure out what I want to achieve this year from February onwards

Took a while to get car sorted and then I got the pox again. So much for the above. Will try the general jist of it again a month delayed.

token

Tuesday 3rd Feburary

Snatch Pull
5x3@70kg

Squat
4x6@80kg

Bulgarian Squat
3x8@15kg db's

Bench
3x10@60kg

GHD Situp
2x12

Two training sessions within a reasonably short space of time. A stunning 3rd or is it 4th comeback since November.

I think I'll slowly ramp the weights instead of throwing big jumps in. It's good getting a reasonably decent amount of volume done in a short space of time.

token

Tuesday 10th February

Clean Pull
6x3@105kg

Squat
4x10@75kg

RDL
4x10@75kg

Side Lunges
2x10@16kg kb need to work on flexibility a bit for this one

Back Extensions
3x10@20kg

Last week went to pot as well should be better this week. I came up with x3 full body template and a 2 upper / 2 lower template. Keeping things loose still so I'll mix and match these depending on what days I end up training.

token

Wednesday 11th February

Bench
3x5@70kg

Pendlay Row
3x5@70kg

S/S
DB Bench @ 20kg db's
DB Row @ 30kg
3x12

Hanging Leg raise
3x6

The 3x5's were meant to be 4x6 but I was weaker than I thought

token

Thursday 12th February

Football
60m

Saturday 14th February

Snatch Pull
6x3@73kg

Squat
4x6@85kg

Bulgarian Squat
3x10@15kg db's

SL RDL
3x10@24kg

GHD Situp
2x15

token

Monday 16th February

Press
5x5@50kg

Pullup
5x5 24/25

Ring Dips
3x10 broke up last set

Chinups
6,5

CG Inc Bench
10,7@40kg

Holy muscle failure batman. I can feel the strength starting to come back a bit but can't hack the volume yet. I failed 8th rep on the 40kg bench at the end. Morto. I think I got away with it though without anyone noticing.

token

Wednesday 18th February

Power Clean
3x3@60kg

Clean Pull
6x3@105kg

Squat
4x10@80kg

RDL
4x10@80kg

S/S
8 Side Lunges @ 20kg kb
6 Landmines @ bar+10kg ES

I'll add in a few aul power cleans and power snatches to start getting back into it. This has nothing to do with Dead Ed power cleaning 113kg the dirty rotten bastard!!

token

Thursday 19th February

Football
60m

Monday 23rd February

Bench
4x6@70kg

Pendlay Row
4x6@70kg

S/S
DB Bench @ 22.5kg db's
DB Row @ 30kg
3x12

DB Curl
3x8@15kg

token

Tuesday 24th February

Power Snatch
3x3@40kg

Snatch Pull
6x3@75kg

Squat
4x6@90kg

Bulgarian Squat
2x10@15kg db's

SL RDL
2x10@24kg

Ab Rollout
3x10 from knees

token

Thursday 26th February

Football
60m

Saturday 28th February

S/S
Press @ 50kg
Pullup
4x6

S/S
12 Ring Dips
6 Chinups
x3 last set broken up

CG Inc Bench
5x10@40kg

GHD Situp
3x15

A lot better than the last time I did this session. Getting somewhat decent* again.

*still ****e but not completely useless like I have been lately

token

Sunday 1st March

Power Clean
6x3@60kg

Clean Pull
3x3@110kg

Squat
4x10@85kg

RDL
4x10@80kg

S/S
Side Lunges @ 24kg kb
Hamstring Curl @ 15kg

Ah f*ck it's March already. I'll probably continue what I'm at for another month. This week was the first time I hit x4 sessions a week which is the intended goal. I've a lot on next week though so will be doing well if I manage 3 sessions for that.

token

Monday 2nd March

Run
2x4km

Ran in and out of work. I'll do this once in a while so I'm a bit fitter for the once a week football outing. More of a jog really than a run not looking to become Mo Farah here

Tuesday 3rd March

Push Press
4x6@60kg
1x10@60kg power jerk

Pendlay Row
4x6@70kg

Bench
3x10@60kg

DB Row
3x10@35kg

S/S
8 Hanging Leg Raise
6 Landmine @ bar+10kg ES
x3

token

Wednesday 4th March

Power Snatch
5x3@45kg

Snatch Pull
3x3@80kg

Squat
4x6@95kg

Pretty tired from training the past few days so just did the essentials tonight.

token

Thursday 5th March

Football
60m

Saturday 7th March

Deadlift
5x3@120kg

Squat
4x10@90kg

Ab Rollout
3x10

Hamstring Curl
2x12@20kg

token

Monday 9th March

Run
2x4km

Tuesday 10th March

S/S
Press @ 51kg
Pullup
4x6 5 reps on press

S/S
12 Ring Dips
6 Chinups
x3 last set of chins broken up

CG Bench
2x12@50kg

GHD Situp
3x15

Fairly useless tonight. I had to drop reps on the press. Must be some tiredness from the weekend

token

Wednesday 11st March

Power Snatch
5x3@50kg

Squat
3x5@100kg

Snatch Pull
3x3@80kg

Bulgarian Squat
2x10@40kg

Hamstring Curl
2x10@25kg

I'm starting to cut down on the volume a bit on the sessions from now on. I was starting to get that all the time zombie feeling when you train hard and I don't want to get into that unless I'm training for something specific*

*and I don't want to cut down on 'social' activities