Building callouses and chasing goals

EmcD123 · 09-08-2016 11:32AM

Monday

Had a really good session yesterday, Didnt have a program for it since just went with what I felt like

Snatch
3x1 75
1x1 77.5
Felt really easy,technique is gone a little but theres definitely more strength there

Clean and jerk
3x1 90
1x1 95
Harder than the snatches but thats just because I have been under a heavy clean in ages

Front Squat
125x1
130x1
140x
140x1 (15kg pr)
Absolutely massive pr, it may be 2 kilos short of double bodyweight but im still going to say that I can now front squat double bodyweight

EmcD123 · 11-08-2016 05:00PM

Training programme is going to be significantly different for the next few weeks, going almost bulgarian it seems

Snatch
40x4
50x3
55x2
60x1
65x1
70x1
75x1
79x1
82x
Felt really good,im letting it swing forward though

Clean and Jerk
60x2
70x1
80x1
90x1
95x1
100x1
105x (5kg clean pr, missed the jerk)

Snatch Pulls from Blocks
3x60 x2
3x70
3x80
3x90
3x100
3x110
Really heavy feeling,its so much harder to pull off blocks

PowerSnatch+OverHeadSquat+Snatch from blocks
(2,2,1)
40x1
50x1
60x1

(1,1,1)
67.5
72.5 missed the full snatch

Was absolutely wrecked afterwards

EmcD123 · 15-08-2016 04:28PM

Friday

Front Squat
Up to a heavy double
125kg

Power Snatch
To max: 72.5 (2.5kg pr)

Power Clean+Power Jerk
To max: 100x1(5kg power jerk pr)
105x (15kg power clean pr)(got the power clean and had the power jerk locked and stable but I let go by accident)

EmcD123 · 15-08-2016 04:30PM

Saturday

Power Snatch+Drop Snatch
To Max: 70
75x
The attempt at 70 was more of a snatch balance than a drop snatch though

Snatch
Worked up to 80x1
82x

Clean and Jerk
Worked up to 105x1 (3kg pr)
It felt easy but I do currently feel like power jerks are more comfortable with the same weights

EmcD123 · 17-08-2016 04:10PM

Monday

No contact Snatch
Worked up to 65kg

Snatch
Worked up to 80kg
Missed 85

Feel like my technique was better though

Clean and jerk
Worked up to 97
Missed 102.5

Clean Pulls
Up to 135x3

Jerk Dips
Up to 140x3
Did 160x3 afterwards,
Wherever I placed my bar on my shoulders though it cut off the blood supply to my head, I completely blacked out underneath the bar...was pretty shaken for ages afterwards

Overall a pretty disappointing session. But I guess you cant be winning all the time

EmcD123 · 19-08-2016 01:47PM

Wednesday

It seems Ive caught a cold and it hit me pretty hard, had another bad session on wednesday and friday probably wont be much better

Power Snatch +Snatch
Up to 75
78x

Power Clean +Power Jerk
Up to 90,
The rep on 90 was really good but then I got greedy and went straight for 100 and missed it

Snatch Pulls
3x3 100

Back Squat
Up to 140x1
Was meant to be 145 for 2 triples but the cold kicked in here, had absolutely no legs and had to grind out my warmups from 100kg onwards which is not something that happens often

EmcD123 · 22-08-2016 12:28PM

Friday

Hang Snatch
To max: 82kg( something around 10kg pr,its was an old pr)

Clean +Jerk Dip+Jerk
To max: 100kg
Missed 105 wasnt even close on the jerk

Push Press
To max: 75kg(5kg pr)

The hang snatches were in my opinion some of the best snatching ive ever done

EmcD123 · 22-08-2016 12:31PM

Saturday

Im loving the squat at the start of the session thing thats been going on lately

Back Squat
140x3
Went ass to grass this time instead of my usual depth,didnt feel too hard at all

Power Snatch
To max: 78(3kg pr)
Fairly happy with this, I pulled 80 as high as my nose aswell but didnt go under it for some reason

Power Clean+Power Jerk
To max: 105kg(5kg pr)
Absolutely rock solid, my power jerks are feeling really good

Clean Pulls
5x3 130
Really fast!! Im surprised how good my pulls are feeling these days

EmcD123 · 24-08-2016 09:15AM

Monday

Had a really oogd session monday,plenty of PR's were gotten

Snatch
To max: 80kg
85x
Had my first actually close attempt at 85,my shoulders just rolled funny when I caught it but for the first time yet I really threw myself under it

Clean and Jerk
100x1
105x
110x1(5kg pr)
Completely missed 105 but then got an easy enough rep at 110, puts my split jerk back to 5kg higher than my power jerk

Snatch Pulls
100x3
110x3
115x3

EmcD123 · 30-08-2016 12:35PM

Monday

First training session in a while. Have some serious aches today

Muscle Snatch+ Paused OHS
(4+4)x4 40

Snatch
4x3 60

DB Bench
4x8 12.5
Went light on these so I could get the hang of it, find it hard to keep them balanced

Pullups
32 of them, was told do as many as I can in whatever order but stop at 32
Done in mostly 2's and 3's

Incline Bench
3x8 30
1x8 35
These really aggravated my shoulder joint,dont think ill do these anymore

Bent Over Row
4x8 50

Kept everything pretty light for the first session,have to ramp up on the accessory stuff in the next few weeks,trying to really focus on upper body strength since its where Im lacking most

EmcD123 · 11-09-2016 03:37PM

I havent posted in almost 2 weeks....
Been training 4 times a week since then, sessions have been extremely boring bodybuilding style stuff, wasnt near a computer so didnt post them .
Anyway

Saturday

Power Clean+Push Press+Pause Jerk
(2,3,2)x4 65

Back Squat
5x5 115

Glute ham raises
4x8

RDL
3x8 100
1x8 120 (20kg more than ive ever done, could probably have squeezed out 2-3 more reps)

Leg Curls
4x8

Thinking of signing up for a squat competition on october the 8th in galway,I think its just a small event but sure if I like the experience then I might try my hand at a proper comp

EmcD123 · 18-09-2016 07:41PM

Again havent been posting, this current programme has me pretty unmotivated. That an college are crushing me currently. Will hopefully get back to posting my sessions properly soon.

On a good note though; my pullups have dramatically improved along with my bench and overhead pressing. Snatch technique is feeling okay despite the muscle fatigue and tightness that setting in. Feel like I had a breakthrough with Push press this week too

Saturday

Power Clean+Push Press+Paused Jerk
(2,3,2)x1 60, x2 65, x1 70

Back Squat
5x5 120

Glute Ham raises
4x8

RDL's
2x8 120
2x8 100
These felt very heavy this week

Hamstring Curls
4x8

Legs and lower back are absolutely crippled today

EmcD123 · 21-09-2016 09:53AM

Deload week this week. Its basically the same programme as the last few weeks but minus 1 set and lighter weights

Monday

Muscle Snatch + Paused OHS
(4,4)x4 40

Snatch
4x3 50

DB bench
3x8 15kg

PullUps
3x8

Incline bench
40x8
45x8
50x8

Bent Over Row
3x8 60

Then did a bit of ego lifting
Deadlift
160x1

Alf Veedersane · 21-09-2016 10:04AM

EmcD123 wrote: »

Deload week this week. Its basically the same programme as the last few weeks but minus 1 set and lighter weights

Then did a bit of ego lifting

I'd recommend leaving the ego lifting out of the rest of the week. The deload has a purpose and you might not see the need for it and have plenty in the tank to do some heavy deadlifts but every now and then just force yourself to take that rest. Particularly since you've a lot of college work going on that's not going to help in terms of fatigue management.

EmcD123 · 21-09-2016 12:05PM

Alf Veedersane wrote: »

I'd recommend leaving the ego lifting out of the rest of the week. The deload has a purpose and you might not see the need for it and have plenty in the tank to do some heavy deadlifts but every now and then just force yourself to take that rest. Particularly since you've a lot of college work going on that's not going to help in terms of fatigue management.

I really do need to learn to restrain myself with that kind of thing:P couldnt help doing it but will definitely refrain for the the rest of the week since it will be tough enough anyway since its still a pretty heavy week despite being a deload of sorts

Alf Veedersane · 21-09-2016 01:45PM

EmcD123 wrote: »

I really do need to learn to restrain myself with that kind of thing:P couldnt help doing it but will definitely refrain for the the rest of the week since it will be tough enough anyway since its still a pretty heavy week despite being a deload of sorts

I know....I was the same and I used tell myself it was sort of resting. But when I did use the rests to just do some active recovery or a bit of mobility work, I really noticed the benefit

EmcD123 · 22-09-2016 10:16AM

Had an extremely easy session last night, front squats felt much better,much less pain especially after I crushed the pain area with a lacrosse ball

Press in split+Overhead Split Squat
(5,3)x4 20kg

Clean+Push Press+Paused Jerk
(1,4,2)x3 60

Front Squat
4x5 100

Bulgarian Split Squats
2x8 30kg

Crunches
3x10

Leg Extension
3x8
I absolutely hate these,they kill my legs

EmcD123 · 25-09-2016 10:45AM

Friday

Power Snatch+Drop Snatch
(3,3)x4 40

SnatchBalance
4x5 50

Arnold Press(Seated)
3x8 15kg

Pullups
3x8

Dips
3x8

LatPulldowns
3x8 went heavier tha usual on these, my lats have gotten a lot stronger

leg extensions
3x8

Did some fun snatch drill lifts at the end,

Snatch from start position to overhead without standing up??
Basically you get into you starting position, Pull to your knee, the immediately go to full squat and pull the bar overhead. So you dont stand up the whole way on the pull???
Up to 50kg
I saw one of the turkish lifters doing it on youtube and thought it looked cool, your bar path has to be perfectly vertical to catch the bar though

Close Grip Snatch
Up to 60x1
These felt really awkward but fun,my snatch grip is really really narrow anyway though

EmcD123 · 25-09-2016 10:50AM

Saturday

Power Clean+Push Press+Paused Jerk
(2,3,2)x3 50

Squat
4x5 120
Just focused on doing on every rep absolutely perfect, thing I did a pretty good job,im feeling really confident with my squats these days

RDl
3x8 100

Glute ham raise
2x8
1x8 with 10kg plate

Leg Curls
3x8

Im thinking i might try wearing a belt for this competition, so im going to try out a friends one next saturday while squatting and decide If it might be to my advantage to wear it then for the comp. Its a right stiff thing though and its pretty thick too ,it kinda hurts your ribs....

Alf Veedersane · 25-09-2016 11:00AM

Be worth practising with beforehand. Plenty of people don't really know how to use it properly to begin with.

And some don't know how to use it properly a long time thereafter.

EmcD123 · 25-09-2016 12:15PM

Alf Veedersane wrote: »

Be worth practising with beforehand. Plenty of people don't really know how to use it properly to begin with.

And some don't know how to use it properly a long time thereafter.

Ya he said the same so im going to try it out in training next saturday and he'll make sure im using it right. If I dont feel any real advantage from it i'll just compete without one like i was originally planning

Alf Veedersane · 25-09-2016 12:37PM

If you don't feel it's any advantage I'd venture you provably haven't been using it right...but it takes a bit of time and practice.

It's something that may well take longer than you have ahead of the comp but keep practicing and working on it.

EmcD123 · 25-09-2016 12:57PM

Alf Veedersane wrote: »

If you don't feel it's any advantage I'd venture you provably haven't been using it right...but it takes a bit of time and practice.

It's something that may well take longer than you have ahead of the comp but keep practicing and working on it.

Ive only worn one like twice in my life and both times it was just a cheap thin one. It did help me out when I was squatting for high reps once, but im just wondering at how much it would help on a 1rm attempt for back squat since it know it really helped my front squat last time I tested that,and this is the perfecttime to try it out since I want to squeeze every kilo out of my squat at that comp.

Im going back to not wearing a belt afterwards though

Alf Veedersane · 25-09-2016 01:18PM

EmcD123 wrote: »

Ive only worn one like twice in my life and both times it was just a cheap thin one. It did help me out when I was squatting for high reps once, but im just wondering at how much it would help on a 1rm attempt for back squat since it know it really helped my front squat last time I tested that,and this is the perfecttime to try it out since I want to squeeze every kilo out of my squat at that comp.

Im going back to not wearing a belt afterwards though

A thin flimsy one won't offer much support. A proper belt will. But how much that helps isn't a linear thing and like any tool, how useful it is depends on using it properly.

Worth reading this:

http://strengtheory.com/should-you-wear-a-belt-or-not-study-write-up/

EmcD123 · 25-09-2016 02:17PM

Alf Veedersane wrote: »

A thin flimsy one won't offer much support. A proper belt will. But how much that helps isn't a linear thing and like any tool, how useful it is depends on using it properly.

Worth reading this:

http://strengtheory.com/should-you-wear-a-belt-or-not-study-write-up/

Thats a great article , all of his stuff is really well written!

I mainly dont wear one because I dont want to spend any more money on lifting equipment and because theyre another thing id have to shove into my tiny gear bag every training day

Alf Veedersane · 25-09-2016 02:54PM

EmcD123 wrote: »

Thats a great article , all of his stuff is really well written!

I mainly dont wear one because I dont want to spend any more money on lifting equipment and because theyre another thing id have to shove into my tiny gear bag every training day

You don't need to always use it. I only use mine when I'm going to be going over a certain percentage.

EmcD123 · 29-09-2016 09:32AM

There was a session on monday but it didnt go great,didnt get around to posting it

Wednesday evening

Went out tuesday night so was dead, all I ate yesterday was a bowl of cereal, could not possibly have felt more tired.
All my olympic lifts went **** but then somehow I squatted really well

Jerk from head
5x4 40
I struggle to get the bar into position on these

Clean+JerkDip+Jerk
4x2 90
Missed 1 jerk, the whole thing just felt so so heavy and my technique was all over the place, really struggled to even stand up the cleans

Back Squats
5x5 130
2x140
1x145

I was so exhausted that I couldnt keep tight so I stuck on a belt ,The reps all felt pretty routine, 140 was meant for a single but I just went ahead and did a double

EmcD123 · 30-09-2016 08:56PM

Was extremely tight,could barely move today I was so tight and yet snatches went really well today

Snatch from hip,Snatch
(2,1)x4 62.5

Snatch
4x2 67.5

Bottom position arnold press
4x6 7.5kg

Pullups
3x10

YTWL's
5,5,5,5 x4

EmcD123 · 02-10-2016 12:27PM

Had a pretty good session, squats were heavy but I got through it, power cleans felt very heavy and sloppy though

Power Clean+Power Jerk
5x2 85

Back Squat
5x5 130
1x140
1x145
The singles were very slow this time but thats because my legs were wiped from the 5x5

RDL
4x6 120
Pretty big volume pr here, felt really strong but the last set was tough

Deadbugs
20x3
Dont really do much ab work so these were pretty tough

EmcD123 · 05-10-2016 09:38AM

Mondays session itself went fairly well but the aftermath was awful. I had this insane crash after training, I think it was from exhaustion. I could barely feel my legs all evening afterwards and I had these sharp red hot pains in my muscles for hours.
Literally couldnt function yesterday either as I was in some serious pain all over. Today Im almost past it but not quite...Wont be training this evening unfortunately because its still too bad and I need to recover before the comp
4 assignments due this week as well so timing could not have been worse

Power Snatch+Overhead Squat
(1,1)x3 x5 60
Really bad,couldnt get any speed

Snatch
4x2 70
Way better than the powers,had a few really good reps

Snatch First Pull
5x5 90

Snatch grip strict press from behind the head...
6x20
6x25
6x30
5x32.5

Snatch Grip Upright Rows
4x6 70

Dips
4x6

Building callouses and chasing goals

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