Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest
The Sultan Of Russian Swings
Comments
-
-
-
-
Alf Veedersane wrote: »When's the next test due? Looking good for a PR....
But I've probably just jinxed it.
Don't worry I'm not superstitious
.
On this program we max out most Saturdays but its approached as a max for the day rather than a PR attempt, if I get up around 90% then that's good.
We'll probably test proper in 10 weeks at the end of this cycle.0 -
Don't worry I'm not superstitious.
On this program we max out most Saturdays but its approached as a max for the day rather than a PR attempt, if I get up around 90% then that's good.
We'll probably test proper in 10 weeks at the end of this cycle.
Interesting! So is it just a test on the day or do you purposely keep it below actual PR level more often than not?0 -
Alf Veedersane wrote: »Interesting! So is it just a test on the day or do you purposely keep it below actual PR level more often than not?
We go for a max but it best not to think of it as a test or PR attempt. It's kind of a physiological thing, if you go in every Saturday looking for a PR then you'll leave the gym pissed off 95% of the time. We look at it as a max for that particular day, if your lifting well and get to 90% of your PR then that would be a decent session, getting close to a PR would be a good session and a PR would be a great session. You'll get bad day's were you get nowhere near a PR but at least you know you'll have another go the next week. 0 -
Saturday 22nd of November.
Snatch
40kg x 2 x 2
50kg x 2 x 1
55kg x 1
58kg x 1
60kg x 1
62kg x 1
64kg x 1
66kg, miss x 1
66kg x 1
68kg, miss x 3
60kg x 3 x 1
Clean and jerk.
40kg x 2 x 2
50kg x 2 x 1
60kg x 1
70lg x 1
80kg x 1
86kg x 1
89kg, clean x 1, missed the jerk
78kg x 3 x 1
I was supposed to do front squats and core work to but was pushed for time so had to leave them.
I think I have a spot of patellar tendinitis in my left knee
, it flared up bad after training on Thursday and was really sore on Friday. I spent Friday evening rolling, stretching and icing, then the same Saturday morning. During training I kept rolling and stretching between lifts, it seems to have eased off and I was able to get through the session. Gonna keep rolling and icing and see how I get on, if it gives me more bother I might have to back off training a bit, fingers crossed its not too bad. 0 -
Monday 24th of November.
A - OHS.
Bar x 5
40kg x 3
60kg x 2
70kg x 1
77kg x 1
82kg x 1
85kg x 1
87kg x 1, +1kg PR
.
B - Muscle snatch.
30kg x 3 x 3
40kg x 3 x 1
45kg x 1
50kg x 1
52kg x 1
54kg x 1
56kg, miss.
C - Power snatch.
30kg x 2 x 2
40kg x 2 x 2
45kg x 2 x 1
50kg x 2 x 1
53kg x 4 x 1
D1 - Broad jumps x 10
D2 - Pull ups @ 90% effert (9, 8, 8)
3 Rounds.
Really good session, was worried about my knee acting up but it seems to be holding out OK, I've been rolling and stretching the sh1t out of my legs and icing my knee since Saturday which looks like it working.
87kg OHS.
0 -
-
Advertisement
-
Tuesday 25th of November.
A - Muscle snatch.
Bar x 5
30kg x 2 x 2
40kg x 2 x 1
45kg x 2 x 1
B - Snatch.
30kg x 2 x 2
40kg x 2 x 2
45kg x 2 x 1
50kg x 2 x 1
55kg x 4 x 1
C - Snatch pulls.
55kg x 3
62kg x 3
67kg x 3 x 3
D - Snatch DL.
72kg x 3 x 3
E - Front squats.
Bar x 5
40kg x 3
60kg x 3
70kg x 3
80kg x 5 x 3
F - Dumbbell Side Bends.
30kg 8+8 x 3
Another great session today. Was really worried about the knee again today, front squats were going to be the real test but it seems to be OK, happy days . Snatches felt really good, probably the best I'v moved in a long time. 0 -
-
-
-
-
Thursday 27th of November.
A - Clean and jerk.
40kg x 4 x 1
50kg x 3 x 1
60kg x 2 x 1
70kg x 4 x 1
B - Clean pulls
80kg x 3
88kg x 3 x 3
C - Clean DL
95kg x 3 x 3
D - Back squat.
Bar x 5
40kg x 3
60kg x 3
80kg x 3
95kg x 3
104kg x 5 x 3
Was afraid of messing my knee up so took the squats nice and steady, controlled the eccentric and didn't bounce out of the bottom which made them allot tougher, the last rep was the slowest squat ever, felt like time stood still, on the plus side my knee is grand.
E - Core stuff, toes to bar, superman holds.0 -
Advertisement
-
-
-
-
Monday 1st of December, Week 3.
Clean and jerk.
40kg x 2 x 2
50kg x 2 x 1
60kg x 2 x 1
70kg x 3 x 1
Snatch pulls.
40kg x 3
60kg x 3
68kg x 3 x 3
Snatch DL.
75kg x 3 x 3
Front squat.
Bar x 5
40kg x 3
60kg x 3
75kg x 3
85kg x 5 x 3
You know when you do the first set and think, oh sh1t I’ve to get through another four of these :eek:.
SLDL
40kg x 5
60kg x 3
80kg x 3
90kg x 3 x 5
I’m really enjoying this program so far. 0 -
-
Advertisement
-
Wednesday 3rd of December.
A - Back squats.
Bar x 5
40kg x 4
60kg x 3
80kg x 3
98kg x 3
108kg x 4 x 2 + 1 x 2
Was suppose to be 5 x 3 but had to cut the last set to 2 reps, I've a bit of a head cold so am hoping that's the reason these were so heavy, otherwise next week will be interesting :eek:.
B - Power snatch + snatch.
30kg x 2 x 2
40kg x 2
45kg x 2
50kg x 3
C - Clean pulls.
50kg x 3
70kg x 3
90kg x 3 x 3
D - Clean DL.
98kg x 3 x 3
E - Glute bridges
60kg x 3 x 10
First 3 sets, I lost the will to live after this so didn't bother recording the last 2, the were ugly anyway.
0 -
Saturday 6th of December.
Had to take it easy the past few days, have a dose of sinusitis to go along wit my tendonitis.
Snatch.
40kg x 2 x 2
50kg x 2
60kg x 2
64kg x 1
67kg miss x 1
67kg x 1
69kg x 1
71kg miss x 4. Footwork was letting me down here, it's getting better, only really an issue at max weights, just gotta keep plugging away with mobility work.
Clean and jerk.
40kg x 2 x 2
50kg x 2 x 1
60kg x 1
70kg x 1
80kg x 1
85kg x 1
90kg miss x 1
90kg x 1
93kg miss x 3, I cleaned the second attempt but missed the jerk forward.
Back squat.
Bar x 5
40kg x 3
60kg x 2
80kg x 1
100kg x 1
110kg x 1
120kg x 1, grind.
I'm itching to have a go at a proper back squat 1RM!
Pretty successful training session considering I'm riddled with two itises :P, 71/93 has to happen soon.
0 -
-
-
-
-
Saturday 13th of December.
Snatch.
40kg x 4 x 2
50kg x 4 x 1
55kg x 2 x 1
60kg x 1
64kg x 1
67kg x 1
69kg x 1
71kg miss x 4
71kg x 1, +1kg PR finally.
72kg miss x 1, got it overhead but ended up on my knees.
Was gonna give up after the 4th miss but the coach told me to have one more go.
Clean and jerk.
40kg x 2 x 2
50kg x 3 x 1
60kg x 1
70kg x 1
80kg x 1
85kg x 1
89kg x 1
93kg miss x 2
Cleans weren't going too well today.
Front squats.
Bar x 5
40kg x 4
60kg x 2
80kg x 2
90kg x 1
100kg x 1
105kg miss x 2
Aggh, I fecking suck at front squats.
Pretty decent day considering I was slightly hungover, christmas party on Friday night.0 -
-
Tuesday 16th of December.
A. Split jerk.
Bar x 2 x 4
40kg x 3 x 2
60kg x 2 x 2
70kg x 1
80kg x 1
85kg x 1
90kg x 1
95kg x 1
100kg miss x 3, would have been a +3kg PR, the first wasn't far off, got the second rep over head and locked out solid but my back foot kinda collapsed over on one side and I had to bail, my confidence was gone on the third and I didn't commit to getting under, ah well, next time 
.
B. Muscle snatch.
Bar x 2 x 2
30kg x 2 x 2
40kg x 2 x 1
45kg x 1
50kg x 1
52kg x 1
54kg miss, these felt really heavy today.
C. Snatch pulls.
50kg x 3
60kg x 3
70kg x 3 x 2.
D1. Pull ups max, 10-10-8.
D2. Broad jumps x 5
3 Rounds
Split jerks attempts, the third rep looks allot worse than it was, ankle is grand than god.
0 -
-
Advertisement
-
Wednesday 17th of December.
A. Clean and jerk.
40kg x 2 x 2
50kg x 2 x 2
60kg x 2 x 1
70kg x 1
75kg x 3 x 1
B. Snatch.
40kg x 2 x 2
48kg x 2 x 2
52kg x 3 x 1
C. Clean DL.
50kg x 3
80kg x 3
100kg x 3 x 2
D. Back squat.
Bar x 5
40kg x 4
60kg x 3
80kg x 2
100kg x 1
110kg x 1
116kg x 5 x 1, not sure what my previous 5 x 1 best is but pretty sure this is a PR.
Was meant to be a part E, DB side bends and knees to elbows or some sh1t but I was knackered. 0 -
-
-
Tuesday 23rd of November.
Split jerk.
Bar x 5
40kg x 3 x 2
60kg x 2 x 2
70kg x 1
80kg x 1
85kg x 1
90kg x 1
95kg x 1
100kg x 1, +2kg PR
102kg miss.
I wanted to get 100kg before the year was out, YES!
Muscle snatch.
30kg x 3 x 3
40kg x 2 x 2
45kg x 2 x 1
50kg x 1
53kg x 1
55kg miss.
Snatch pulls.
73kg x 3 x 2
Push press.
Bar x 5
40kg x 4
50kg x 3
60kg x 3
65kg x 3
70kg x 3
67kg x 2 x 3
There was something else done but can't remember exactly, could have been broad jumps and pull ups? 0 -
Saturday 27th of December.
Clean and jerk.
30kg x 3 x 3
40kg x 3 x 2
50kg x 2 x 1
60kg x 1
70kg x 1
78kg x 3 x 1, holy sh1t these felt heavy!
Snatch.
Bar x 2 x 3
30kg x 2 x 2
40kg x 2 x 1
50kg x 1
55kg x 3 x 1
I hurt my hand last week, in work I think, it's sore holding the bar overhead.
Clean DL's.
60kg x 3
80kg x 3
105kg x 3 x 2
Back squats.
Bar x 5
40kg x 4
60kg x 3
80kg x 2
100kg x 1
110kg x 1
120kg x 5 x 1
Clean and jerks and snatches were fairly rusty today, squats felt good.0 -
Sunday 28th of December.
Split jerk.
40kg x 2 x 3
60kg x 2 x 2
70kg x 3 x 3
Muscle snatch.
30kg x 3 x 3
40kg x 2 x 2
45kg x 3 x 2
Hang snatch.
30kg x 2 x 2
40kg x 2 x 3
46kg x 2 x 3
50kg x 2 x 2
55kg x 1
60kg x 1
65kg x 1
67kg x 1, PR
69kg miss x 3
68kg x 1, PR 0 -
-
-
-
Advertisement
-
-
Saturday 10th of January.
Snatch.
40kg x 3 x 2
45kg x 2 x 2
50kg x 2 x 1
55kg x 2 x 1
60kg x 1
64kg x 1
66kg miss x 2.
Clean and jerk.
40kg x 2 x 2
50kg x 2 x 1
60kg x 1
70kg x 1
75kg x 1
80kg x 1
85kg x 1
88kg x 1.
Not a good day at the office yesterday, snatches were awful, hips were really tight and I wasn't moving my feet wide enough in the catch, bottom position was crap, clean's where pretty muck too.
Trying yoga for the first time today, should be interesting. 0 -
-
-
-
Thursday 15th of January.
Training's been a sh1t buzz lately, I haven't been enjoying it at all, which meant I wasn't motivated enough to keep on top of mobility, which meant training was getting worse, tis a vicious circle. Didn't bother logging the last few days cause I just wanted to forget them. Been a good while since I've had a bad run, forgot how head wrecking it can be.
Spent an hour with the foam roller and hockey ball last night trying to get my hips working again.
A - Muscle snatch.
Bar x 3
30kg x 3
35kg x 2
40kg x 2
45kg x 3 x 1
B - Snatch balance.
Bar x 2 x 2
30kg x 2 x 2
40kg x 4 x 1
C - Snatch.
30kg x 2 x 2
35kg x 2 x 2
40kg x 2 x 1
45kg x 5 x 1
D - Clean and jerk.
30kg x 2 x 2
40kg x 2 x 2
50kg x 2 x 1
55kg x 4 x 1
E1 - Ring pull ups x 8
E2 - 100m row sprints
2 min rest x 4 rounds
Lighter session today so I was able to slow things down a bit and work on hitting positions, everything felt much better. 0 -
Advertisement
-
Saturday 17th of January.
Warmed up with snatch drops, snatch balances and tall snatches.
Snatch.
40kg x 3 x 2
45kg x 3 x 2
50kg x 2 x 2
55kg x 2 x 1
60kg x 1
64kg x 1
66kg x 1, +2 misses
68kg miss x 2
56kg x 4 x 1
Footwork was off on 64 and 66 but managed to save them, snatches felt allot better today, the back off reps at 56 were solid.
Clean and jerk.
40kg x 2 x 2
50kg x 2 x 1
60kg x 1
70kg x 1
80kg x 1
85kg x 1
88kg miss x 1
72kg x 3 x 1
Big improvement today, I was struggling to clean 70 on Wednesday. Think I over extended a bit on the 85 and the bar crashed down on me.
Front squat.
Bar x 5
40kg x 3
60kg x 2
80kg x 1
90kg x 1
95kg x 1
100kg x 1
103kg miss.
I'm a happier man after that, hopefully things keep improving during the week and I can get back to where I was before Christmas. 0 -
-
Tuesday 20th of January.
A – Power snatch.
30kg x 2 x 3
40kg x 2 x 2
45kg x 2 x 2
50kg x 5 x 1
B – Power clean + power jerk.
30kg x 2 x 3
40kg x 2 x 2
50kg x 2 x 1
60kg x 5 x 1
C 1 – Kettlebell swings @ 32kg x 15
C2 – Dumbbell push press @ 12.5kg x 15
3 Rounds, kick a man when he’s down
. 0 -
-
-
Advertisement
Advertisement