Can I come too

testing day! yay!!

"so how do you warm up?"
"lol"
":mad:"


squat 72.5
bench 46
deadlift 107.5


annoyed about the squat as i know i can do heavier but had a head and a form break down there so had to just call it. gr! next time!

deadlift form has improved a lot apparently, the upper body work between my flex hangs and oly has helped a lot
bench is a big jump for me also

plus I introduced hanley to electroswing, lol

have my new program but won't start for a week or two!
time to eat all the (non wheat) things

tried to go to the gym today
in the heat and with a headache
:rolleyes:

20 min slow jog + 2 intervals before i gave up

sweltering gym again grrr

40 min slow jog / 5k

+

most of w2d2 this time, see below

13 kph: 60s, 60s, 75s
11.5 kph: 90s, 90s, 90s

Absolutely sweltering horrible heat. Duno was the ac broken.

Will try next one thurs or fri morning hopefully cooler then

Hour slow jog / 7k

Did some benching for the craic

30kg 2x10
35kg 2x5

yay oly!!

i snatched 23-24kg a good few times today :eek: and then 25kg once :eek:

CNJ went up from 30 to 35! and i cleaned 38kg too!! i totally had the 38 jerk but the plates fell off ;(

*all lifts today were above the knee

and all my brownies got scoffed

what a great day

i said i'd do a race in 3 weeks ... so went for a short outdoor jog tonight to get used to pacing myself etc
got it spot on and didn't have to stop and thoroughly enjoyed it
slow but sure that's me
about 3.5 km in about 24 mins
lovely evening

Alf Veedersane

bluewolf wrote: »

i said i'd do a race in 3 weeks ... so went for a short outdoor jog tonight to get used to pacing myself etc
got it spot on and didn't have to stop and thoroughly enjoyed it
slow but sure that's me
about 3.5 km in about 24 mins
lovely evening

Pacing can be hard to get a handle on. Last one I did I remember thinking "I've no idea what pace I'm doing". Only knew at the mile 1 marker

So...all tips welcome.

go as slow as fcukin possible... no, slower than that ... there you go
that's my tips
lol
I have a song I know my footfall to at my slow pace on the treadmill as well, if that makes any sense, so if I'm in sync with that song I know I'm on track as well.
Might help?

Alf Veedersane

bluewolf wrote: »

I have a song I know my footfall to at my slow pace on the treadmill as well, if that makes any sense, so if I'm in sync with that song I know I'm on track as well.
Might help?

Ah, music! I haven't run with headphones in so long I forgot that one. Used have a great playlist. Great rpm for running but the music might well have been pants...

I don't think I could run without it!!
My playlist this evening was a parov stelar megamix. Brilliant

Alf Veedersane

bluewolf wrote: »

I don't think I could run without it!!
My playlist this evening was a parov stelar megamix. Brilliant

If I spent enough money, I could get decent headphones that wouldn't fall out of my ears constantly when I run.

My memories of running with audio date back to local stations and awful, awful music. Except for killer running tunes like 5ive, possibly.

I always disliked the name
five-ive indeed
backstreet boys was where it was at


I have sennheisers. They stay in grand. They have the foamy thing

gymfreak

bluewolf wrote: »

yay oly!!


and all my brownies got scoffed

what a great day

Coach was very happy!!!! They were sooooooo gooood!!

start of the new program
everything easy and light


Barbell Squat
47.5 kg x 3 reps
47.5 kg x 3 reps
47.5 kg x 3 reps
47.5 kg x 3 reps
47.5 kg x 3 reps

Barbell Bench Press
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
paused

Barbell Deadlift
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps

every 30s

Barbell Deadlift
40 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps
paused


Did a bunch of mobility stuff last night. will again tomorrow maybe
still way off

Lunchtime jog with the running club including a couple sprints
Think we covered 3km in total
I'm rubbish at running outdoors I'll be going again next week

my poor leggys

swim and massage tomorrow o/

Barbell Squat
47.5 kg x 3 reps
47.5 kg x 3 reps
47.5 kg x 3 reps
47.5 kg x 3 reps
47.5 kg x 3 reps

Barbell Bench Press
30 kg x 5 reps
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
paused

(got confused and thought I was doing 3x5 not 5x3)


Barbell Deadlift
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps

every 30s

Barbell Deadlift
40 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps
paused

Hanley

Does it seem mad boring and easy?

How bad were the paused DLs?

the worst thing about the paused DLs today was not being able to find even 10s :pac: i did them very carefully stop literally just off the ground. enough to be a challenge without being snore OR too hard

It is all a bit easy at the moment! but i know that's just the start and in no time it'll be hard work, especially those 15s

it's not boring though I like simple, do ALL the lifts - so I'm happy!

Swim sauna massage!
Nearly started crying when he hit my itb! And a knot behind my knee
Good stuff

Alf Veedersane

bluewolf wrote: »

Swim sauna massage!
Nearly started crying when he hit my itb! And a knot behind my knee
Good stuff

First time I knew the pain of a tight ITB, the masseuse told me it would hurt:

"I can loosen it but it will hurt.

I did it for my husband and he swore at me.

A lot".

I laughed. Until she started on the ITB...

He was like please don't kick me please don't kick me! Lol
My right itb was fine thankfully... Dont think i coulda coped with that twice!

Alf Veedersane

bluewolf wrote: »

He was like please don't kick me please don't kick me! Lol
My right itb was fine thankfully... Dont think i coulda coped with that twice!

Next time out, ask for your hamstrings to be kneaded.

For a treat, like...

He did!
Hams and inner thighs (fcuking ow) and hell on my calves and knees and achilles yokey
I was close to howling the place down

Yay oly now 2x a week!

Today's lesson was STOP OVERTHINKING!
Kept setting up and starting a lift well then psyching myself out
Went well otherwise
Everything below the knee today

Alf Veedersane

Know that feeling...

misslt

bluewolf wrote: »

Yay oly now 2x a week!

Today's lesson was STOP OVERTHINKING!
Kept setting up and starting a lift well then psyching myself out
Went well otherwise
Everything below the knee today

I'm doing this too and it's really stressing me out

misslt

misslt wrote: »

I'm doing this too and it's really stressing me out

I think I'm just gonna shout ELBOWS! at the start of my cleans in future


My wrist straps arrived. yaaaay

more oly! yay!

our arms were so sore we were convinced they were gonna fall off! :eek:

but then i hit a new jerk pb! 36 kg! yaaaay!!


I fell over in my snatches a few times
then i discovered pausing at the knee on the way up really un-psyches me
so there we go

Señor Fancy Pants

Great job Bluey! Nice snatch!

week 1 done
i don't like timed deadlifts anymore today

Barbell Squat
47.5 kg x 3 reps
47.5 kg x 3 reps
47.5 kg x 3 reps
47.5 kg x 3 reps
47.5 kg x 3 reps

Barbell Bench Press
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
paused




Barbell Deadlift
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps

every 30s

Barbell Deadlift
40 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps
paused

Barbell Squat
40 kg x 3 reps
40 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps

Barbell Bench Press
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
paused

Barbell Deadlift
77.5 kg x 5 reps
77.5 kg x 5 reps
77.5 kg x 5 reps
i completely wussed out & didn't do them timed this time like i should have. it was late and i was tired and fed up and couldn't face doing them forever
I set up closer to the bar, set up again for every rep, even kept my upper back tight

Barbell Deadlift
42.5 kg x 5 reps
42.5 kg x 5 reps
42.5 kg x 5 reps
paused


did a rep of the squats and realised i forgot to do warm up sets, mainly when my quads felt like they were gonna be ripped off my legs. 47.5 was ok but on 50 i need warm ups. i also stretched. STRETCHED! hanley is gonna faint
i also kept my feet slightly closer together and stopped pointing my toes way out. i think we found out that works better for me in oly and it definitely worked better tonight so i need to remember that

doing scap push ups and shrugs while hanging off the bar atm

oh god i'm so tired !!
oly today!!
I was shattered from last night's training and i could barely lift the feckin training bar over my head nevermind the girl bar.
thankfully the other girl was hungover so we were a right pair today ... gymfreak didn't know what to be doin with us!

things we learned today:
-snatching on the training bar doesn't freak us out anymore. we actually did really well and i finally got the bar straight up in the jump. it felt great
-snatching 25kg on the training bar is a totally different animal to snatching on the girls bar even when empty (15kg). We kept dropping it. I don't like the girl bar :pac:
- i need to do a lot more upper back mobility. need to get tennis balls for sticking into it
- i need to do a lot more everything mobility
- gymfreak says we're allowed to use the training bar for snatches at our comp in 2 weeks :D:D:D

good things:
- i hit a CNJ pb again! 37kg! pew pew!
it was really hard i had no energy left at that stage lol

- i did a controlled negative pull up omg!!! every other time i have just sunk like a stone the second i remove my legs from the support



everything was from the ground today
snatches went up to about 21 kg
CNJ went up to 37kg
don't remember how many reps of things as it was go go for the 90 mins

time for ALL the food ...

what do you do when you are super tired?
stay up til 2am reading the latest brandon sanderson book obvs!!!
then go to the gym and cry

i made a new gym friend today though :pac:
one of the instructor girls was admiring my shoes then it turned out she does oly too so we had a great natter
she is trying to get them to get a girls bar in the gym and got me to do a comment form asking for one too
yay

Barbell Squat
40 kg x 3 reps
40 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps

Barbell Bench Press
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
paused

Barbell Deadlift
60 kg x 3 reps
77.5 kg x 1 reps
77.5 kg x 1 reps
77.5 kg x 1 reps
77.5 kg x 1 reps
77.5 kg x 1 reps
77.5 kg x 1 reps
77.5 kg x 1 reps
77.5 kg x 1 reps
77.5 kg x 1 reps
77.5 kg x 1 reps
every 30 s



Group A
Barbell Deadlift
42.5 kg x 5 reps
42.5 kg x 5 reps
42.5 kg x 5 reps
paused

Scapular Push-Up
10 reps
10 reps
10 reps

i'm ded now

4km outdoor jog no stopping
increased speed gradually on the last half km until i was sprinting . dont know how long it took i'll guess 30-35 m
try not to make a fool of myself at this race on thurs

Olyyyy

everything was super heavy today but the snatches felt a lot better for jumping and landing properly
I think the mobility and flex stuff I'm doing is working a little bit

Snatches went up to about 18 and CNJ went up to 25 only
And even that felt heavy

Decided to take a rest from lifting tonight ... I don't know how you srs bzns people do it 5x a week, I'm ded. It'll mess up my schedule for the week between competition prep and the race but I'll figure it out.

Went for a jog outside, in that stifling heat
2km jog then intervals. Didn't measure or time them but they felt great and stopped my quads screaming at me
I experimented with one gait that felt like I was launching off my upper foot/toes and then another one that was tighter all round but faster
It's a shame I had to stop my c25k sprinting experiment as I do love sprinting but outdoor running taking priority was definitely the right move

next up is scap push ups, back mob, scap shrug hang things
and a few negatives for the craic

Did the docklands run
Got the time i was expecting!
Did a mad sprint at the end. Started off around 300-400m out from the finish line. Then realised, sh1t,this is a lot longer than i was expecting... Sprint harder!! Then i died
Everyone was cheering for everyone else it was lovely

Kept an eye out for alf but no joy

Oly competition prep day! :eek:
Set a new CNJ pb, 39 kg
up from 36 so that's nice
won't be lifting that much next week though this is just for us noobs to get experience!!

Barbell Squat
40 kg x 3 reps
40 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps

Barbell Bench Press
30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps
paused

Barbell Deadlift
60 kg x 3 reps
77.5 kg x 1 reps
77.5 kg x 1 reps
77.5 kg x 1 reps
77.5 kg x 1 reps
77.5 kg x 1 reps
77.5 kg x 1 reps
77.5 kg x 1 reps
77.5 kg x 1 reps
77.5 kg x 1 reps
77.5 kg x 1 reps
77.5 kg x 1 reps
77.5 kg x 1 reps
77.5 kg x 1 reps
77.5 kg x 1 reps
77.5 kg x 1 reps
timed every 30s

Group A
Barbell Deadlift
42.5 kg x 5 reps
42.5 kg x 5 reps
42.5 kg x 5 reps
paused

Scapular Push-Up
10 reps
10 reps
10 reps


upper back was a bit doms-y today, maybe the mobility is working and im engaging it properly
who knows!

did a load of negatives and shrug hang things
there is definite resistance happening on the negatives


outdoor run, usual distance 3.4km or whatever it is
did middling speed running intervals on the way up and sprinting intervals on the way back
I love sprinting :D:D:D

did a couple of attempted at band assisted pull ups then :pac:
very top of my head came over the top of the feckin bar, that's all i could do :pac:
i think i'm improving

Oly class
light snatching and CNJ. No heavier than our openers for saturday
some front squats at the end
need to work on more "dip and pop" on the jerk instead of trying to just lift it

I did NOT want to go this evening I'm tired!
But then I went and now I feel awesome
I had craic watching the zumba class and a chat with my new gym buddy


I thought my program was adding 2.5 every 3 days but it was actually supposed to be every 2 days :o:o:o i'm a bit behind now!



Barbell Squat
40 kg x 3 reps
40 kg x 3 reps
52.5 kg x 3 reps
52.5 kg x 3 reps
52.5 kg x 3 reps
52.5 kg x 3 reps
52.5 kg x 3 reps


Barbell Bench Press
32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 5 reps
paused

Barbell Deadlift
60 kg x 3 reps
80 kg x 1 reps
80 kg x 1 reps
80 kg x 1 reps
80 kg x 1 reps
80 kg x 1 reps
80 kg x 5 reps
80 kg x 5 reps

1 rep every 30s til i got fed up and did them in sets of 5


Barbell Deadlift
45 kg x 5 reps
45 kg x 5 reps
45 kg x 5 reps
paused

Scapular Push-Up
10 reps
10 reps
10 reps

Negative Pull-Up
3 reps
3 reps
3 reps


mobility foam rolling etc

Running club at lunchtime

Squat and bench same as yesterday
Dl nearly skipped but did 80 5x1

Alf Veedersane

Good luck in yizzer Oly comp tomorrow

it went amazing
got a new PB on the clean and jerk, 40 kg.
Got a shiny 3rd place medal
(we all got medals cos there was a small group, not the point >> )
I had so much fun, everything felt smooth, yay
:D:D

lookin back at the videos now, really happy with the last snatch and the last clean. i think the last jerk was a bit ... confused. lol

Oly class
just over an hour instead of 90 mins cos I was working late then rushing into class late then spilled my lucozade all over the floor then dropped half my snatches and was TOTALLY frazzled
then we moved onto cleans and i was fine again
except for paused cleans which are hard but i admit my cleans felt a lot better after them!!
so glad i went as usual even if i feel like a total disaster today!!

i think i'll have to skip running club this week and just fit in all my powerlifts i miss them i want to squat heavy
bodyweight squat aint gonna squat itselllllfffff

gymfreak

Best thing you can do when you arrive for a session all pent up is chill, take the weights down and focus on technique-y stuff!:)

I was up to my eyeballs with work last week so we took the intensity/volume and training frequency down for the week...worst thing you can do with weightlifting is add stress on stress!!!

Barbell Squat
40 kg x 3 reps
40 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps

Barbell Bench Press
32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 5 reps
paused

Barbell Deadlift
60 kg x 3 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 5 reps

easy nuff!

had to take a rest day for my head more than anything else ...!

did lots of upper back / spine rolling, and shruggy hangy things, and negatives, and stretches
i really need to get a hockey ball or something though

Barbell Squat
40 kg x 3 reps
40 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps

Barbell Bench Press
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps

paused

Barbell Deadlift
60 kg x 3 reps
87.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 5 reps
did one on 87.5 cos i forgot what i was doing
"huh this is a bit heavier than last time odd"
:rolleyes:

easy enough except i couldnt face paused deadlifts. i knowww... i'll do them next time