Building callouses and chasing goals

EmcD123

Had a pretty terrible session today. Hurt my arm snatching,had pins and needles accompanied by numbness the whole way through the session then

Snatch Balance
3x3 80

Snatch Pull + Snatch
3x2 80
Missed about 3 snatches

Push Press
5x5 70
Could barely lock out my left arm after the snatches and when I did lock it there was a lot of pain

Back squat
120x5
130x5
Had to stop there,uracked 130 again and just straight away put it back

EmcD123

Forgot to log wednesday's session

Friday

Drop Snatch
3x5 40
3x5 50

Snatch fak+fbk+from floor
5x(1,1,1) 75

Missed one snatch,they were all really ugly though

Front Squat
5x5 100

Clean Pulls
5x5 100

A pretty boring session

EmcD123

Monday

Had a good hard session today,snatches went very well

Snatch Balance
3x3 80
Actually hate these

Snatch High Pull + Snatch
4x2 80
One miss on the very last snatch, Overall very solid

Back Squat
5x5 120
Felt like I was squatting in slow motion. Im struggling with squats a bit this week and last week

Pendlay Rows
5x5 80
I feel these much more than regular bent over rows

EmcD123

Wednesday

Jerk from head
3x5 60

Clean and Jerk
4x2 100
Felt heavy but manageable

Front Squat
5x5 110
Handy enough

Push Press
3x5 80 (15kg pr on 5rm)
2x5 70
Shoulder started to hurt after the 3rd set at 80 so pulled it back

Friday

Drop Snatches
3x5 55

Snatch fak,snatch fbk,snatch
1x2 70
x70
xx75
xxx80
Literally couldnt get any snatches at all this session,kept missing constantly

Front Squat
5x5 110

Clean Pulls
5x5 100
My pulling strength has gone down but i sure itll go up again one these get heavy

EmcD123

Saturday

Jerk Step-Through
3x5 65
Hate these

Power Clean+Push Press+Paused Jerk
2x2 80
2x2 70
Same pain in shoulder came back when doing the push presses at 80, think it might be a bit of an impingement

Pullups
5x5

Press in split
5x5 40
Worked through the shoulder pain

Back Squat
Decided to go for a single just to feel some heavy weight again since this session is pretty easy and we were allowed to do something extra today if we wanted

140x1
150x1
160x1
170x1 (10kg pr and did it beltless)
180x couldnt resist trying out 4 plates

Bodyweight: 72kg

EmcD123

Monday

Purchased a belt and new straps off strengthshop yesterday so hopefully they'll get here soon. Need it in maybe 2 weeks from now

Had a good session, missed a lot of snatches though but thats tiredness,theyre always the first thing that goes on these strength cycles

Snatch Balance
3x3 85 (5kg pr for 3rm)

Snatch HP+ Snatch
2x2 80
2x2 82.5 missed the second snatch both times

Pendlay Rows
5x5 80
Really like these

Back Squat
5x5 130
Ridiculously easy!
Back off sets: 2x1 120, 3x1 100, 1x3 60 all paused

Will do 140 next week, want to leave the belt off until I try 145/150

Bodybuilder stuff
Glute ham raises 3x10
Lat Pulldown 3x10
Tricep extensions 3x10

EmcD123

Bit late posting this one

Wednesday

Trained in the warehouse again on wednesday for a change
Place has gotten very cramped,not much room to move anymore

Jerk from head
3x5 60
Horrible

Clean and Jerk
4x110
Missed the clean 3 times before getting the first rep

Front Squat
5x5 120
Couldnt just blast out the reps like last week but it wasnt exactly hard either

Jerks from blocks
2 singles in 5kg increments starting from 60 up to 100

Felt my jerk technique was kind of **** during the clean and jerks so did jerk work

Jerk Dips
3x5 140
2x5 160
These are hell, centre knurling on the bar made a mess of my neck aswell

EmcD123

Friday

Drop Snatch
3x5 50

Hang snatch+ Snatch
1x1 80
Missed about 8 other attempts completely

Ditched the program then,and started doing snatch singles until I could actually do it again

Snatch
30x1 80
They started off rough but were so smooth by the end,just kept going and going

EmcD123

Saturday

Jerk Step through
3x5 50

Power Clean+Push Press+Paused Jerk
4x2 70

Pullups
5x5

Press in split
5x5 30


My shoulder was way too sore to push hard on overhead movements, decided to do some front squats afterwards since I had time

Front Squat
Up to 150x1 (10kg pr) and beltless again

EmcD123

First session in two weeks or so, due to exams
Went in to do light technique work,actually just maxed out on everything. Even got a deadlift pr

Snatch
Up to 90x1
95x

Clean and Jerk
Up to 110x1
115x

Deadlift
180x1 (10kg pr)
Forgot to record this, it was pretty smooth

Back Squat
170x1
180x
Was absolutely wiped after deadlifts so Im surprised I even got the 170

Absolutely potato quality video

The video makes it look kind of high...but im confident it went below paralell if not significantly below

Alf Veedersane

Nope. Doesn't look high at all.

You can use the safeties as a frame of reference and that's in!

EmcD123

Alf Veedersane wrote: »

Nope. Doesn't look high at all.

You can use the safeties as a frame of reference and that's in!

Definitely wasnt my deepest ever though. The body was not ready for that,absolutely crippling leg doms have taken over my life

Alf Veedersane

EmcD123 wrote: »

Definitely wasnt my deepest ever though. The body was not ready for that,absolutely crippling leg doms have taken over my life

Once it's deep enough, it's deep enough.

EmcD123

Monday

Legs were in so much pain from saturdays session

Snatch
4x2 80

Snatch Pull
5x5 90

Back Squat
5x5 130

Incline DB Bench
4x8 15kg

Have a fairly simple but heavy program for the next two weeks

EmcD123

Wednesday

A not so successful day, just wasnt in good shape for it

Clean and Jerk
4x2 95
Very very sloppy reps

Front Squat
120x5
120x2

Bar rolled onto that artery then and I went down hard, my head hurt for ages afterwards so I didnt attempt any more squats

Klokov Press
4x8 30
Shoulder feels a good bit better now than it did before my break

Pullups
2x8
1x5
Feeling rusty

EmcD123

Forgot to log last week of training.

Notable things from last week
Back sqautted 170x1 twice (once in flat shoes)
Front Squat 5x5 120
CLean and Jerk 1x120(5kg pr)

Thursday

Felt pretty bad, had a physio visit on tuesday and it really took a lot out of me

Clean and Jerk
4x1 105
Felt really heavy,missed the last rep

Front squat
3x120
3x125
3x130
3x135
3x140 (10kg on 3rm ,I think?)

Klokov Press
4x8 30

Pullups
4x8

EmcD123

Friday

Snatch
4x1 80
1x82.5
1x85

Front Squat
3x120
3x125
3x130
3x135
3x140

RDL
5x100
5x110
5x120
5x130
5x140

Bench
5x40
5x45
5x50
5x55
3x60 (might be 3rm pr,not sure)

EmcD123

Was away on holidays until the 4th of June.
Trained 4 times this week. Only saturday was worth posting.


Snatch
6x1 80
1x85
Felt pretty okay, my technique has gotten pretty rusty

Clean and Jerk
1x100
1x110 so so clean!! was really surprised
115x Got absolutely buried under the clean

Snatch Pulls
4x3 90

Snatch deadlift
1x110
1x120
1x130

Back Squat
3x2 140
1x140 failed the second rep on this set

EmcD123

Monday

Im making my own sessions for probably the next 3 weeks. So these are very much freestyled

Snatch
5x2 75
1x80
1x85
90xx

Clean and Jerk
4x1 90
1x100
1x110
1x115
120x missed the jerk

That took longer than expected so I had to leave the squats out

EmcD123

Wednesday

Power Snatch
6x2 70
1x75
80x

Power Clean+ Jerk
4x1 90
1x100
105x
Really hurt myself on the 105, my hand came off the bar during the turnover of the clean somehow and the bar landed straight down on my shoulder,hurt a lot but could have been so much worse

Back Squat
5x3 130

Friday

Snatch
6x2 80
1x82.5
1x85
1x87.5
1x90
1x92.5

Clean and Jerk
4x1 95
1x105
1x110

Clean Pulls
6x2 140
Did some hang pull/shrug movements at the top of each set

EmcD123

Wednesday

Had a disastrous monday session that I wont even log,but wednesday went a lot better, even though the weights were relatively light ,I got a lot of volume in

Power Snatch
4x2 60
4x2 70

Clean and Jerk
(1,2) per set
4x1 80
4x1 90
2x1 100

Clean Pulls
4x3 140

EmcD123

Friday

Had to train on my own this time,but got a big session done really quickly,I move really quickly when I dont have to match someone elses pace

Snatch
4x2 70
2x2 75
4x2 80
2x2 82.5

Power Clean + Jerk
(1,2) per set
4x1 80
4x1 90
2x1 100

Back Squat
6x2 140


Saturday
Much worse training day,legs were red raw from all the snatch reps during the week

Snatch
4x2 70
2x2 75
4x2 80
4x1 82.5

Clean and Jerk
2x1 80
1x90

Clean Dealift
Up to 160x1

Accesorys
3x10
Shoulder Press
Rows
Lat Pulldown

EmcD123

Monday

Forced to take a deload this week,the body just cant handle anymore

Snatch
2x1 70
2x1 75
2x1 80
85xxx

This is when I knew it was going to be bad

Clean and Jerks
70x1
80x1
90x1
100x
Wasnt even close

Back Squat
4x3 100

RDL
3x6 80

EmcD123

First post in a while. Was on holiday again for 2 weeks. Am now on the second week back training. Ive done a few sessions but didnt post them, as was really struggling with both the weights and motivation.

Have also lost weight. Currently weight 70kg

Power Snatch
3x2 65


Clean and Jerk
5x2 90


Deadlift
4x8 110

EmcD123

Friday wasnt a very good session. Didnt have much energy but still got a lot in

Snatch
5x2 72.5
Not using straps at the moment either as clubs is only 6 weeks away

Power clean + power Jerk
1x2 90
These were hurting and i wasnt doing well so left the other 2 sets

Push Press
5x5 50
Again kept these light

Back Squat
4x8 100
Weight wasnt heavy but the effort to do all those reps was killing me.

EmcD123

Tuesday

Snatch fak+fbk
(1,1)x3 70

SNATCH
5X2 72

PCPJ
3X2 90

BACK SQUAT
4X5 120

Wednesday

PS+OHS
3X1 70

CLEAN AND JERK
8X1 95

SNATCH PULLS
4X5 90


Some pretty hard sessions, got through them despite being so exhausted,working is hard

EmcD123

Big decision. Im going to take a break from olympic lifting to do some powerlifting for like a year. I feel ive just stagnated in training and want a change. Powerlifting too will force me to work on my upper body and ill be better off when i get back.

PCPJ
5x3 50

Strict Press
5x35
5x40
5x45

Bench
5x42
5x47
7x52

Dips
8, 7, 8, 6, 5

Pullups
5, 5, 5, 4, 3

Bike
15 minutes

Welcome to the dark side

EmcD123

So im going to run at least 1 or 2 cycles of 5/3/1 just to try and build a decent base of strength and endurance since Ive lost a shocking amount of both since the start of may. there isnt much volume on this program so im going to push hard with accessories in order to flll in as much blanks in my lifting profile as possible

Just did out my own spreadsheet for it, so ready to go.
Used the wrong percentages on the work sets on monday so I actually died,but Ive done them out again correctly now

Monday
Deadlift
5x120
5x135
4x150

Good Mornings
5x12 30
RDL
5x12 60
Bent Over Row
5x12 40
Back Extensions
5x12

So ya all the accessories are super light because thats all I can do right now. After about 2 cycles of this program I feel I'll be ready to do a real pl program

Alf Veedersane

What's the plan to work on the upper body strength?