Building callouses and chasing goals

EmcD123

missed a lot of lifts today and didnt reach the weights I was supposed to, my shoulders tiring way too quickly was a big part of that

Power snatch fak,Power snatch fbk,Overhead squat
1,1,1
43x2
47x2
50x2
53x1
57x1(power snatch PR)
60x miss ,miss,miss!! :P

Power clean ,Power jerk
56 2x3
60 x3
63 3x3
67 x2 (PR)
72 x miss ,
The 72kg power jerk was turning into a squat jerk and I just couldnt bring the bar to a stop

Snatch balance
1rm :65kg
I tried 70 but I just couldnt slow the descent enough I had the bar secure overhead though so I just need the legs here to get stronger
2x3 52, was meant to be 4 sets but I could only do 2 becasue my shoulders were burned out

Clean pulls
5x5 88kg, nothing to say about these ,theyre heavy but thats all

EmcD123

First day of athletics was today, the winter training has finally begun

4x4 80m fast running on grass. nearly killed me ,im very unfit right now

then core circuit

pushups and planks and inchworms first
followed by air squats,lunges and straight legged deadlift with a medicine ball
those were done for quite a lot of reps

EmcD123

So last night was a hard session. Running last week was obviously affecting my legs and my head kept spinning. Im having some trouble with my chest again but after a few weeks that should all clear up

Drop snatch
4x5 35kg

Snatch fak,snatch fbk
1,1
43 x2
(47 x2)x2
50 x2
53 x1
57 xmiss

Clean fak ,power jerk
47 2,2
50 2,2
53 1,2
57 1,1
60 1,1 x3
63 1,1

Back squats
90 x5
95x5
100 4x3

EmcD123

Didnt have a lift to running last night so I didnt get to train. Had weightlifting this morning.
Woke up with a bit of a headcold and so tight i could barely manage a quarter squat so It took me like an hour to loosen out to where I could comfortably go to full depth.
Did a pile of 60m strideouts with stretching between every 4 or 5

Then it turned into a max out session with loads of Pb's somehow...

Snatch
43 2x3
47 3
50 2x3
53 2
57 2x1
60 x1
63x1(PR)

Clean and jerk
worked up to 83kg (3kg Pr)
these felt easy on the clean, the jerk was tough but then I decided to keep going to find out my max clean
Clean
clean max 90kg

Back Squat
90 x5
93 x5
102 x4
(102x3)x2

was meant to do press in split but didnt manage it in time

Heres the video for the 87kg clean
https://www.facebook.com/390178284416724/videos/720142954753587/

EmcD123

So this was meant to be a lower intensity week but it really didnt feel like it. It was a pretty terrible session overall. My injured hip flared up right from the first warmup stretch and my back was really tired before I started.

Snatch
3x3 43
3 47
2 50
2x1 55
1 60
These were actually really good but my hip stopped me from getting much depth

Power clean/Power jerk
3x3 x50
3 x55
2 x60
2x1 x65
1 x70 PR
1 xmissed jerk 75(pr clean pr)
the 50kg ones sucked so bad but the 70 was so so easy,it just flew up

Front squat
3x3 x70
3 x75
3 x80
2 x90
3x2 x95
There felt pathetically weak, couldnt get any proper depth because of my hip and it was just so painful, back was pretty sore after them today aswell

EmcD123

Last night
100m sprints x16 with 80m jog in between

Today
Snatch
3x3 43
3 47
2 50
2x1 55
1 60
1x 62
missed 65 again, I must be doing something wrong here because 62 was so so easy

Power clean/Power jerk
3x3 55
3 60
2 65
2x1 70
1 x75 miss

Snatch pulls
3x3 70
Had to pull without straps today because nobody had any so my thumbs are absolutely ripped apart

EmcD123

12 x100m sprints
followed by short core session.

the sprints were supposed to be around 80% pace but everyone got carried away,things got competitive and before we knew it everyone was going flat out

EmcD123

yesterday was the first day I could walk without pain in my knee after a horrible cracking sound during sundays training. so I went training afterall.

Last night was max out night!!:D:D

Snatch
New max: 66.5kg (3.5kg PR)
Ive finally gotten past 63 where ive been stuck for ages. kinda figuring out and working on what was holdng me back and its working. I kinda ran out of platform here so I did have to bail it funny but thats because I stood it up fly with my toes over the edge of the platform(theres a 10cm drop from platform to floor) tried to walk it back so as I could leave it down and dropped it funny then

Power clean/Power jerk
New max: 77kg (7kg PR)
Doing really well here, considering last weeks 70kg power jerk was a 5kg Pr and ive added another 7kg to that this week

Front squat
New max: 105kg (5kg pr)
probably could have gotten 107 but decided to go for 110 instead ,decided even if I didnt get it just attempting it would make it easier next time


I dont have a clue what my bodyweight is though

Alf Veedersane

Nice work!

EmcD123

Alf Veedersane wrote: »

Nice work!

Thanks very much. im going to see if I can get some videos for next time though to stick them up here

Alf Veedersane

If you're interested and don't know about it already, you should follow hookgrip on Instagram. They always have big snatches and clean videos in real time followed by slow-mo. Pretty cool to watch them in slow mo and notice those little technical things that people like me wouldn't pick up on in real time

EmcD123

Alf Veedersane wrote: »

If you're interested and don't know about it already, you should follow hookgrip on Instagram. They always have big snatches and clean videos in real time followed by slow-mo. Pretty cool to watch them in slow mo and notice those little technical things that people like me wouldn't pick up on in real time

I already follow them and allthingsgym aswell, theres some really amazing lifts on their channels,

EmcD123

Session today was another max out session, but it didnt go all that well..

Snatch
65kg ,actually pretty happy with this,but missed 67 twice

Clean and jerk
only got to 75kg today, which is less than I power jerked on wednesday.....

Snatch pulls
70kg 3x3

was out all thursday night so still wrecked from that, and joined in on the crossfit session in the morning before doing my weightlifting which was probably a bad idea anyway,
that session was :

5 rounds of :
400m and 15 overhead squats @40kg for time
I did 4 rounds then got sick in the toilet and then started my own session.
Im never doing that ever again!!! lesson learned!!

EmcD123

was meant to go to athletics this morning, but I legit cant even move, my legs are literally burning..... hopefully ill recover soon:(



Found some scales today and it turns out bodyweight is still 65kg....havent gained at all,kinda dissappointed right now

EmcD123

Disappointing session today, havent fully recovered from saturday

Snatch
only managed 62.5kg
should really be hitting 67 with the comp on next week

power Clean and power jerk
really sucked today,
only got 70kg, and the clean here was really a squat clean

Front squat
managed to hit 105 here, didnt manage 107 ....


started messing around doing clean and jerks after maxing my front squat,hit 75kg easy in my flat shoes so I think ill open my clean and jerk at 75

EmcD123

So had a much much better session last night, got my confidence back anyway after it.

Snatch
maxed at 64kg, caught 66kg solidly but then lost my balance in the overhead squats and dropped it behind me, really should have gotten it
Im planning on opening at 60kg next week

Clean and jerk
Maxed at 83kg
Missed the jerk twice for 85 but i matched my pr of 83 pretty solidly. First time to hit that in a while, havent gotten above 75 for the last week.

Clean pulls
90 3x3
Would have done heavier but I literally couldnt hold onto any more weight than that without dropping the bar, my grip strength is unbelieveably bad

EmcD123

Mobility work with hurdles first
8x 110m sprint with 4 2ft hurdles in it
Break
5 x110m sprint with 4 2ft hurdles

Done basically flat out, I cant hurdle for my life even if theyre tiny hurdles like today,Its mostly the impactof landing down from the hurdle that killed me out today but i hope im okay for training tomorrow.

Im getting a bit rundown over the last week and a bit but I only have to hold out for one more week then I can take it a little easier

EmcD123

Right so, last night was a gentle session as part of the taper for cork at the weekend.

Snatch
was meant to hit 60 ,only managed 55, my back was pretty painful after sunday and I was pretty hevily fatigued. Id catch the snatch easy with pretty good technique then my arms would just lose the tension and the bar dropped, so so ammoying!!

Clean and jerk
Hit a super solid 75kg, like really solid!! so thats definitely what im opening on

Clean pulls
3x3 90kg

All I have to do now, is the light wednesday session and try to recover as much as I possibly can between now and saturday

EmcD123

last session before cork on saturday

Snatch
made it up to 60,left it there

prclean/prjerk
went up to 70, was fairly easy

Frotn squats
3x1 95kg

Overall a boring and uneventful session

EmcD123

Right so I was in the cork open on saturday, it was a great day, I lifted really well and im happy with how it went

Bodyweight: 65.8kg ,about a kilo heavier than I expected to be

Snatch
1st attempt: 58
2nd attempt: 62
3rd attempt: 66
Was having a crappy warmup so lowered the opener to 58 as i was too nervous. hit it pretty well on the platform after that the nerves were all gone.
Finished with the highest snatch in my group. The 66 was real easy too ,the last time i got it it was really really shaky

Clean and jerk
1st attempt: 75
2nd attempt: 80
3rd attempt: 85 x
Got the 80 really easy, decided since I was doing well and it didnt really matter i went for the pb at 85 rather than just getting 83. Messed up my timing on the jerk and just didnt get a good drive going

Overall a good day of lifting, Im disappointed I didnt get the 85 but ill get it and more next time

EmcD123

So I decided to take a week out from training after cork and just go out at night and all the other stuff training gets in the way of. had a great week but its back to training now.

Went down to the track this morning
plyometric warmup first
then 2x500m ,didnt time them but judging from the person ahead of me they were around 1minutes 27seconds to 1min28
was meant to do a third one but my head was spinning real bad so i called it quits.

measured our standing jumps then. 2 metres 44 is what i got. its not great but i can work on it.

then finished up with a load of stretching.
Will hopefully get into the gym tomorrow

EmcD123

Went gym this morning.it was pretty damn rough....so much volume

Sots press
1x5 35kg
had to pull it back then, was just too lightheaded from lack of sleep
4x5 30kg

Snatch high pull/snatch
(1,1)x3x5 47kg
was really really tough,they nearly defeated me..nearly

Jerks from behind neck
worked up to 5 reps at 60kg
was jerking well but on the second set of 60 I rereacked it really really badly,came crashing down on my neck so i left it at that...its still really sore

Assistance
paloff press 3x10
db incline flyes 3x10 7.5kg
wrist curls 3x10 3kg

EmcD123

So so so much volume..i really it doesnt stay so high for long

Snatch fak
5x3 50kg

Jerks from rack
5x5 60kg only got 2 reps on last set

Push press
5x5 40kg ,missed last rep of 3 sets,

Paralell squats
3x10 90kg ,missed last rep of sets 2 and 3 from leg cramps

Overall i missed quite a few reps but im usually fairly consistent so im not too worried about it. Also got shown the trick to lowering the bar for jerks so that was a limiting factor this time like on monday

EmcD123

Drop snatch
5x5 @40 missed a few reps but made sure to make them up at the end

Snatch high pull/snatch
((1,1)x2)x5 @55
these were pretty solid, my turnover speed is still improving and i had one rep where i absolutely nailed for the first time

Paused front squats
okay..these were horrible ,just couldnt move any weight at all
3x5 @80
2x5 @70 huge struggle and i completely failed 85

Press in split
5x5 @30

Side plank row
3x10 @5kg DB's

EmcD123

Snatch fak
3x5 55
2x5 50

Jerk from rack
5x3 60,65,70,65,65
Tried 75 but didnt manage it at all, only got the first rep. Felt strong all the way through up to 70 though

Parallell Back squats
1x9 100, just couldnt get that last rep
2x10 90
Gotten a lot stronger here ,these felt really good

Push press
1x5 40
1x5 45
1x1 50
Had to ditch it here because my shoulder acted up again

Bulgarian split squats
3x10 40
Cant balance at all doing these, I cant go heavier because im afraid of falling over

EmcD123

Yesterday evening
Big group stretching session.. actually nearly died, was on the verge of tears at one point

then a circuit style warmup with oly lifting bar work
then 1x3 snatch 60kg
1x3 clean and jerk 70kg
snatches were really solid,jerks not so much, the platforms were really slippy which didnt help
This is a deload week so ya going to try to train a lot this week

This morning

Went through as many stretches as I could remember,then did a good bit of bar work
1x3 snatch 60
1x3 clean and jerk 70
Jerks were so so solid, so easy
I can already feel the stretching starting to work
And im loving this early morning session,might do this more often now

EmcD123

Yesterdays session
started off with stretching and stuff and a aload of foam rolling,

Snatch
started snatching ,immediately knew it wouldnt be good, my shoulder was really really stiff and painful, foam it out a lot and kept trying to snatch but just called it a day at 50kg

Clean and jerk
These were great
Was supposed to do 70x3 singles, but my competitive spirit kicked in while sharing a bar and next thing i knew i did
1x75
1x80
1x85 !!!!! PR
Did a 2kg Pr with 85kg, :P really happy with it too, it felt really easy so thats good

EmcD123

so yesterday was another easy day

Snatch
got up too 55 this time and it wasnt till i hit 60 that my shoulder started to hurt

Clean and jerk
3x1 @70
really really easy

stretching beforehand aswell, seeing some improvement there already

EmcD123

So todays session went like this

stretching for 20 minutes ,am already getting a little tiny bit more flexible :rolleyes:

then the lifting
Snatch
Got up to 2x1 @60 today, couldnt get the 3rd single at all becasue my shoulder started to hurt but i think that problem is almost gone

Clean and jerk
3x1 @75
Super super easy! my jerk seems to be on point right now, id say i could get another pr now if id tried

EmcD123

So back to a hard ,heavy high volume program for the next two weeks

Snatch pull+snatch
5x3 @60
missed every attempt at the 5th set,but overall not too bad. I havent ever done that many reps with 60 before in one session

Clean pull+ clean FAK + jerk
((1,1)x2)x5 @70
The clean was the hardest part here, i missed a few of them but retook them immediately each time. Only missed 2 jerks overall and they were really near misses

Front squats
5x5 @90
really hard and heavy but I got through all the reps

Deficit clean pulls
Standing on 10 kg plates
5x5 @90
this was awful,my poor legs wouldnt work properly afterwards.

Also as of last night bodyweight is 67.3kg