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The Sultan Of Russian Swings

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  • 11-03-2014 10:13am
    #1
    Registered Users Posts: 1,551 ✭✭✭


    I’ve always enjoyed looking through other peoples log’s here so I thought I may as well start keeping my own.
    I’ve been doing Crossfit and Weightlifting about two and a half years.
    I’m 36 years old, 5’6” and currently 70kg.


«13456713

Comments

  • Registered Users Posts: 1,551 ✭✭✭dylbert


    10/03/2014

    Start of a new 4 week cycle today.

    A.
    Barbell complex - Mid Thigh Hang Clean x 1, Clean x 1, Push Press x !, Split Jerk x 1,
    5 sets @ 70-80% of max Clean.
    Set 1 to 3 @ 60kg,
    Set 4 @ 62.5kg,
    Set 5 @ 65kg.

    B.
    Single Arm Bent Over Row, 8L+8R @ 26kg, rest 30 sec's
    Box Jump x 3 @ 32", rest 90 sec's
    4 Rounds.

    C.
    American KB Swings x 10 @ 32kg + Burpee Bar Tips x 10,
    5 Rounds, 2 mins rest between rounds.

    Round 1, 45 sec's,
    Round 2, 43 sec's,
    Round 3, 43 sec's,
    Round 4, 43 sec's,
    Round 5, 45 sec's,

    D.
    50 Hollow Rocks (I hate Hollow Rocks)


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    11/03/2014

    A.
    Muscle Snatch x 3, OHS x 3, Tall Snatch x 3, Bar x 4 sets

    B.
    Snatch Push Press x 3, OHS x 3 @ 33x1, 4 sets 40kg

    C.
    Snatch High Pulls x 2, Power Snatch x 2, 4 sets 40kg

    D.
    Mid Thigh Snatch 5x3 @50-60% of snatch max,
    Set 1-2 @ 35kg
    Set 3-4 @ 37.5kg
    Set 5 @ 40kg

    E.
    Snatch Grip RDL's 4x5 @ 32x1, 65kg


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    12/03/2014

    A.
    1 1/4 Front Squats 4x5 @ 60kg

    B.
    American KB swings x10 @32kg, rest 30's
    Toes to bar x10, rest 60's
    4 sets

    C.
    15 min Row, 30's @ 80%, 30's @ 50%, total distance covered - 3479m.


    Really tough session tonight, haven't been squatting much this year so 1 1/4's kicked my ass, don't know if I was swinging the KB or if it was swinging me, and to finish with a 15m row, pushed hard at the end trying to break 3500m.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    OK, this training log fell by the wayside after only 3 posts, I'm gonna get back on it and stick with it.

    I started Catalyst Athletics 8 week general cycle, have 7 weeks to complete it so skipped week 1.

    Tuesday 6th May.

    3-Position Snatch (floor, below knee, above knee) - 60% (40kg), 65% (42.5kg), 70% (45kg), 75% (48kg) x 3 sets
    Snatch Pull - 95% (62kg)(of sn) x 3 x 2, 100% (65kg) x 3 x 2
    Back Squat - 75% (95kg) x 5 x 5
    Push Press - 75% (52.5kg)x 5 x 5

    It's been a long time since I've done 5 x 5, the back squats where pretty heavy, had to grind out the last few reps. Looking forward to see how I get on with this cycle.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Wednesday 7th May,

    Legs where in bits after yesterday so spent a good bit of time foam rolling.

    3-Position Clean (floor, below knee, above knee) + Jerk,
    (60%) 50kg x 1 set,
    (65%) 55kg x 1 set,
    (70%) 60kg x 1 set,
    (75%) 65kg x 3 sets.

    Clean Pull
    (95% of cln) 80kg x 3 x 2,
    (100%) 85kg x 3 x 2.

    Front Squat
    (75%) 75kg x 3 x 5.

    Good Morning 3 x 5 35kg.

    Front squats 3rd set, noticed on the video I'm throwing my head way back, I'll have try stop that.



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  • Registered Users Posts: 24,584 ✭✭✭✭Alf Veedersane


    dylbert wrote: »
    Front squats 3rd set, noticed on the video I'm throwing my head way back, I'll have try stop that.


    Looked solid but your head position might stop the glutes and quads firing as much as they should.

    It can be easily done on front squats though, pushing the head right back.

    Still, looked pretty solid.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Friday 9th May

    Power Snatch - 42.5kg x 5 x 3,

    Snatch High-Pull - 50kg x 5 x 3,

    Snatch Push Press x 5 + Overhead Squat x 1 50kg, 5 sets,


    Row 500m x1
    then 8 rounds of,
    5 pull ups,
    5 push ups,
    Row 500m x1


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Sat 10th May.

    Lots of rolling and mobility work.

    Muscle snatch x 3, OHS x 3, heaving snatch balance x 3, bar x 3 sets.

    Snatch,,
    30kg x 2
    35kg x 2
    40kg x 2
    45kg x 2
    Heavy single
    52kg
    57kg
    60kg fail
    60kg fail.

    Clean and jerk.
    Clean x 2 + jerk x 1
    50kg
    60kg
    68kg
    C+J heavy single
    72kg
    77kg
    80kg failed the jerk,
    Feel pretty beat up today so am happy enough with those numbers..

    Back squat 100kg 5 x 3,
    This is the most I've squatted since December, felt really heavy, got the fear on the last set.

    SLDL 70kg 5 x 3,
    Took it easy enought with these.

    Haven't done this kind of volume in a while so was a tough week, though I did enjoy it, roll on Monday for more of the same.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Monday 12th May.

    3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75%, 80%, max
    Bar x 3
    30kg x 3
    35kg
    40kg
    42kg
    45kg
    48kg
    52kg fail
    52kg

    Snatch Pull - 65kg x 3 x 4

    Back Squat - 70% x 5, 75% x 5, 80% x 5, 5RM
    Bar x 5
    40kg x 4
    60kg x 2
    80kg x 1
    87.5kg x 5
    94kg x 5
    100kg x 5

    Push Press - 70% x 5, 75% x 5, 5RM
    Bar x 5
    30kg x 3
    40kg x 2
    50kg x 5
    55kg x 5
    57.5kg x 5


    100kg x 5, might have squeezed out another heavier set but i think my form would have suffered so left it there.


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Tuesday 13th May

    Power Clean - 70% x 3, 75% x 3, 80% x 3, 3RM
    Bar 2 x 3
    30kg 2 x 3
    40kg x 3
    50kg x 3
    56kg x 3
    50kg x 3
    64kg x 3
    72.5kg x 3
    75kg x 3 PR
    77.5kg x 3 PR, only 2.5kg off my 1RM

    Power Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM
    Bar x 3
    40kg x 3
    50kg x 3
    55kg x 3
    60kg x 3
    65kg x 3
    70kg x 3 PR
    72.5kg x 3 PR

    Overhead Squat - 70% x 3, 75% x 3, 80% x 3, 3RM
    Bar x 3
    30kg x 3
    40kg x 3
    50kg x 3
    55kg x 3
    60kg x 3
    65kg x 3
    70kg x 3 PR
    72.5kg x 3 PR, wrists where pretty sore now.

    5 Rounds of,
    Single Arm DB Hang Power Snatch, 5 reps per arm @ 24kg
    8 pull-ups


    Great session, wasn't expecting to PR, happy days.


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  • Registered Users Posts: 24,584 ✭✭✭✭Alf Veedersane


    Impressive OH squatting!


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Impressive OH squatting!

    Cheers, 1RM is 80kg but haven't done them in ages so was delighted with 72.5 for a triple


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Wednesday 14th May

    3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%, 75%, 80%, find max
    Bar x 2 sets
    30kg x 2 sets
    40kg
    50kg
    55kg
    60kg
    64kg
    68kg
    70kg
    72kg, PR
    74kg, fail, I'm having trouble meeting the bar, it's crashing down on me, the clean from bellow the knee knocked me on my arse.

    Clean Pull - 88kg x 4 x 3

    Front Squat - 70% x 3, 75% x 3, 80% x 3, find 3RM
    Bar x 5
    40kg x 3
    60kg x 3
    70kg x 3
    75kg x 3
    80kg x 3
    85kg x 3
    90kg x 3, PR

    Kept my head in a more neutral position which helped allot .

    Good Morning - 3x5, 40kg, 45kg, 50kg


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Friday 16th May.

    Had a crap nights sleep last night, woke up a 1am with a massive toothache. Went to the dentist this morning and turns out I have an abscess, on antibiotics for the next 5 days and then either get a root canal or pull the tooth :(. Nearly didn't bother training today, was expecting a complete sh!t show of a session, I was wrong :D.

    Power Snatch - 70% x 3, 75% x 3, 80% x 3, 3RM
    Bar 2 x 3
    30kg 2 x 3
    40kg x 3
    42.5kg x 3
    45kg x 3
    47.5kg x 3
    50kg x 3
    52.5kg x 3
    55kg fail, just didn't get under the second rep.
    55kg x 3, I was getting excited now.
    57.5kg x 3, PR (this was my 1RM)
    60kg x 2, PR

    Snatch High-Pull - 57.5kg x 3 x 3, 62.5kg x 3 x 2

    Snatch Push Press x 5 + Overhead Squat x 1 - 70% (of ohs), 75%, 80%, max.
    Bar
    30kg
    40kg
    50kg
    55kg
    60kg
    65kg
    67.5kg, never done these before so don't have a PR but this is 84% of my OHS 1RM.


    5 sets: @12.5kg DB's
    10 DB hang power clean
    10 KB push press


    These where pretty tough.


    Now I'm gonna fill my face with food, have a bottle of beer and get an early night :)


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    dylbert wrote: »
    Now I'm gonna fill my face with food, have a bottle of beer and get an early night :)

    Balls, forgot that I'm on antibiotics, no beer so :(.


  • Registered Users Posts: 36,261 ✭✭✭✭LuckyLloyd


    Impressive work!!


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Saturday 17th May

    Snatch - 60%x2, 70%x2, 80%x1, heavy single
    Bar 2 x 3
    30kg 2 x 3
    35kg x 2
    40kg x 2
    45kg x 2
    52.5kg x 1
    55kg x 1
    57.5kg x 1
    60kg x 1
    62.5 kg, fail

    Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, heavy single
    Bar 2+1
    30kg 2+1
    40kg 2+1
    50kg 2+1
    60kg 2+1
    67.5kg
    72.5kg
    77.5kg
    80kg
    82.5kg
    85kg, fail

    Back Squat - 70% x 3, 75% x 3, 80% x 3, 85% x 3, 3RM
    Bar x 5
    40kg x 3
    60kg x 3
    80kg x 3
    87.5kg x 3
    92.5kg x 3
    100kg x 3
    105kg x 3
    110kg x 3, PR

    SLDL 80kg 3x5


  • Registered Users Posts: 24,584 ✭✭✭✭Alf Veedersane


    Another day, another PR :)


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Monday 19th May

    Deload week thank god, fairly wrecked today, even 70% back squats where tough.

    Snatch - 60%x2, 65%x2x2, 70%x3x2
    Bar 2x2
    30kg x2
    35kg x2
    40kg x2
    42.5kg 2x2
    45kg 3x2

    Snatch Pull - 57.5kg 2 x 2, 62.5kg 2 x 2

    Back Squat - 70% x 5x3
    Bar x3
    40kg x3
    60kg x3
    77.5kg x3
    87.5kg 5x3


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Tuesday 20th May

    Power Clean - 70% x 5 x 2
    Bar x2
    30kg x 2
    40kg x 2
    50kg x 2
    55kg 5 x 2

    Power Jerk - 60% (of split jerk) x 5 x 2
    Bar x 2
    30kg x 2
    40kg x 2
    50kg x 2
    55kg 5 x 2

    Push Press - 70% x 3 x 3
    Bar x 3
    40kg x 3
    50kg 3 x 3

    Row 1000m @ 75%


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  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Wednesday 21st May

    Clean & Jerk - 60% x 2+1, 65% x 2+1 x 2, 70% x 2+1 x 3
    Bar 2+1
    30kg 2+1
    40kg 2+1
    50kg 2+1
    55kg 2+1 x 2
    60kg 2+1 x 3
    I videoed one of the 60kg sets, the cleans were woeful, looked like I forgot how to setup and my first pull was all over the place.

    Clean Pull
    77.5kg 2x2
    82.5kg 2x2

    Front Squat - 70% x 5 x 2
    Bar x 5
    40kg x 2
    60kg x 2
    70kg 5 x 2


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Thursday 22nd May

    Power Snatch - 70% x 5 x 2
    Bar 2 x 2
    30kg x 2
    40kg x 2
    42.5kg 5 x 2

    Snatch Push Press + Overhead Squat - 70% x 3+1 x 4
    Bar 3+1
    30kg 3+1
    40kg 3+1
    50kg 3+1
    55kg 3+1 x 4

    Press - 70% x 5 x 3 @ 21x1
    Bar x 3
    30kg x 3
    40kg 5 x 3

    6 sets of,
    30 max DU's
    5 pull-ups
    5 push-ups


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Saturday 24th May

    Snatch - 65%x2, 70%x2x2, 75%x2x1, 80%x3x1
    Bar x 2
    30kg x 2
    35kg x 2
    40gk x 2
    42.5kg x 2
    45kg 2 x 2
    49kg 2 x 1
    52.5kg 3 x 1
    Snatches felt fairly solid today.

    Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1x3
    Bar 2+1
    30kg 2+1
    40kg 2+1
    50kg 2+1
    55kg 2+1
    60kg 2+1 x 2
    65kg 1+1 x 2
    67.5kg 1+1 x 3
    Felt much better today.

    Back Squat - 75% x 4 x 2
    Bar x 5
    40kg x 3
    60kg x 2
    80kg x 2
    93.5kg 4 x 2


    67.5kg, I'm working on keeping the bar closer and meeting it better in the bottom so it doesn't crash down on me. Still knocking it forward a bit and a slight forward jump to catch it but it's improving.



  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Monday 26th May

    Snatch - 60%x3, 65%x3, 70%x2, 75%x4x2
    Bar x 3
    30kg x 3
    35kg x 3
    40kg x 3
    42.5kg x 3
    45kg x 2
    50kg 4 x 2

    Snatch Pull - 65kg x 4 x 3

    Back Squat - 70%x3, 75%x4x3
    Bar x 5
    40kg x 3
    60kg x 3
    80kg x 3
    87.5kg x 3
    94kg 4 x 3

    Push Press - 70%x5, 75%x5, 80%x3x3
    Bar x 5
    40kg x 3
    50kg x 5
    54kg x 5
    57.5kg 3 x 3


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Tuesday 27th May

    Power Snatch - 70%x3, 75%x3, 80%x4x2
    Bar x 3
    30kg x 3
    35kg x 3
    40kg x 3
    42.5kg x 3
    45lkg x 3
    47.5kg 4 x 2

    Power Clean + Power Jerk - 75%x1+1 x 5
    Bar 1+1
    30kg 1+1
    40kg 1+1
    50kg 1+1
    60kg 1+1 X 5

    Overhead Squat - 80% x 5 x 2
    Bar x 2
    30kg x 2
    40kg x 2
    50kg x 2
    57.5kg x 2
    65kg 5 x 2, last 2 sets were really tough, my wrists felt like they were going to explode.

    4 sets
    1 no legs rope climb
    10 alternating KB push press/arm @ 12kg


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Wednesday 28th May

    Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1x4
    Bar 3+1
    30kg 3+1
    40kg 3+1
    50kg 3+1
    55kg 3+1
    60kg 3+1
    64kg 2+1 x 4

    Clean Pull - 87.5kg 4 x 3

    Front Squat - 70%x2m 75%x2, 80%x3x2
    Bar x 5
    40kg x 2
    60kg x 2
    70kg x 2
    75kg x 2
    80kg 3 x 2

    SLDL - 85kg 3 x 5


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Thursday 29th May

    Power Snatch - 70%x2, 75%x2, 80%x4x1
    Bar x 2
    30kg x 2
    37.5kg x 2
    42.5kg x 2
    45kg x 2
    48kg 4 x 1

    Power Clean + Power Jerk - 75%(1+1) x 2 x 5 sets
    Bar (1+1) x 2
    30kg (1+1) x 2
    40kg (1+1) x 2
    50kg (1+1) x 2
    60kg (1+1) x 2, 5 sets

    Snatch Push Press + Overhead Squat - 70%x3+1, 75%x3+1, 80%x3+1
    30kg 3+1
    40kg 3+1
    50kg 3+1
    56kg 3+1
    60kg 3+1
    64kg 3+1

    1200m row @ 75%


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Saturday 31th May

    Snatch - 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, heavy single
    Bar x 3
    30kg x 3
    35kg x 2
    40kg x 2
    45kg x 2
    48.5kg x 2
    52.5kg
    55kg
    60kg
    65kg
    67.5kg, fail (+2.5kg PR attempt)
    67.5kg, fail
    62.5kg
    66kg, fail (+1kg PR attempt)

    Should have gone for 66kg after the 65kg.


    Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, heavy single
    Bar 2+1
    30kg 2+1
    40kg 2+1
    50kg 2+1
    60kg 2+1
    68kg 1+1
    72.5kg 1+1
    77.5kg 1+1
    82.5kg 1+1
    86kg, fail (+1kg PR attempt), just missed the jerk
    86kg, fail, racked it but got stuck in the hole.

    Pretty happy with that, got to a PR attempt in both lifts and still 3 weeks left in this program.


    Back Squat - 75% x 3, 80% x 4 x 3
    Bar x 5
    40kg x 3
    60kg x 3
    80kg x 3
    93.5kg x 3
    100kg 4 x 3

    SLDL - 90kg 5 x 3


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Monday 2nd of June

    Snatch
    Bar x 3
    30kg x 3
    35kg x 3
    40kg x 3
    42.5kg x 3
    45kg x 2
    49kg x 2
    52.5kg x 3 x 2

    Snatch Pulls
    65kg x 2 x 3
    69kg x 2 x 3

    Back Squat
    Bar x 5
    40kg x 3
    60kg x 3
    80kg x 2
    87.5kg x 3
    94kg x 3
    100kg x 3 x 3

    Push Press
    Bar x 5
    40kg x 5
    50kg x 5
    54kg x 5
    57.5kg x 3
    61kg x 2 x 3


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  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Tuesday 3rd of June

    Power Snatch - 70%x3, 75%x3, 80%x2x2, 85%x2x2
    Bar x 3
    30kg x 3
    40kg x 3
    42.5kg x 3
    45kg x 3
    47.5kg x 2 x 2
    50kg x 2 x 2

    Power Clean + Power Jerk - 75%x1+1 x 3, 80%x1+1x2
    Bar x 2
    30kg 1+1 x 2
    40kg 1+1 x 1
    50kg 1+1 x 1
    60kg 1+1 x 3
    64kg 1+1 x 2

    Overhead Squat - 80% x 2 x 2, 85% x 3 x 2
    Bar x 5
    40kg x 2
    50kg x 2
    60kg x 2
    64kg x 2 x 2
    68kg x 3 x 2

    4 rounds of
    10 KB swings @ 24kg
    10 pull ups

    Final set of 68kg, bit wibbly wobbly :pac:



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