Building callouses and chasing goals

Alf Veedersane · 26-01-2017 11:05AM

EmcD123 wrote: »

Back Squat
8x100
8x110
8x120
8x130 definitely a rep pr

Relocated your back squat mojo!

EmcD123 · 26-01-2017 12:39PM

Alf Veedersane wrote: »

Relocated your back squat mojo!

Damn right,nothing can stop me now!

EmcD123 · 02-02-2017 04:49PM

Update

Been haivng a deload week for the last week ,low volume,low weight.

Its boring so i didnt post it

Will be maxing tomorrow!!:D:D:D

EmcD123 · 04-02-2017 12:38AM

Max out friday didnt quite go to plan

Snatch
90x1 matches my current pr
92xx wasnt even close

Clean and Jerk
105x1
110xxxxxx
Took way too many attempts at 110 when it was clear I wasnt going to be able to get it tonight.

Strained something in my neck too, can barely turn my head. Hopefully it'll be gone by tomorrow.

EmcD123 · 07-02-2017 10:34AM

Monday

Start of a new training phase seems to be made up of high reps and loads of acessories

Power Snatch+Snatch+Overhead Squat
5x1 65
No bother,flew through this

Back Squat
Didnt fly these half as much

100x10
110x10
120x10 (5kg pr on 10rm)

After the second rep of 120 I knew it was too heavy for me,but everyone had told me that and they were all watching so reracking was not an option. eventually got the 10 reps ,but had to take 10 seconds to gasp for air between reps

Incline dumbell bench
3x10 12.5

Dips
3x10

The pain in my legs today is unreal,dont even want to know what it'll be like tomorrow

Alf Veedersane · 07-02-2017 11:16AM

The wonderful* world of high-rep training.

*It's not wonderful. It sucks donkey balls. Before and after.

Good news is it really works.

EmcD123 · 08-02-2017 11:16AM

Alf Veedersane wrote: »

The wonderful* world of high-rep training.

*It's not wonderful. It sucks donkey balls. Before and after.

Good news is it really works.

I'm in even more pain today!! Can barely walk

Alf Veedersane · 08-02-2017 11:36AM

EmcD123 wrote: »

I'm in even more pain today!! Can barely walk

I feel your pain. I started back into a new programme last week that involved all of the volume.

All of it.

Mentally, you'll be ready for it next week so it won't be as bad and the DOMS will be a bit less.

EmcD123 · 09-02-2017 12:23PM

Wednesday

Overall a little gentler but still crazy hard because of the leftover doms from monday

Clean and Jerks
3x2 80
These felt like 100 ,was really rough

RDL
1x10 100
2x10 120
Was too dead to do the third set at 120, legs were weak

Push Press
3x10 50
Weight wasnt heavy,just the number of reps held me back

LatPulldowns
3x10
Single leg squat onto a box
3x10
Nice and easy,liked this one
Reversecrunches
3x20

EmcD123 · 12-02-2017 01:46PM

Friday

Snatch
3x2 70
Missed 2 reps but retook them

Front Squat
10x 80
10x 90
10x 100
Didnt push too hard on these, high rep front squats tend to wreck my back

Pullups
6x5
Probably the most consistent pullups ive ever done

Renegade row
10x3 10kg dumbells,found these impossible

Saturday

Power Clean+Power Jerk
5x2 80
Grand enough,legs were tired

Deadlifts
3x10 120
These should not be done in 10's, they were basically rdl's because I dont really know how to deadlift properly

Klokov Press
3x10 30
Arm Work
3x10 superset for curls and pushdowns

Ab rollouts
3x10

EmcD123 · 20-02-2017 05:35PM

Forgot to log a whole week of training. Will post saturdays session though

Saturday
Power Clean+Power Jerk
5x2 90
Didnt feel too hard at all

Deadlifts
2x10 130
1x10 140 (never done so many reps at this weight before)
The lungs were much much more prepared for these this week,actually got these pretty easily,just banged them out,all from dead stops

Klokov press
3x10 35 volume pr

Arm superset
3x10
Ab rollouts
3x10

EmcD123 · 21-02-2017 03:10PM

Monday
Different rep scheme for the next weeks now. Was much nicer only 8 reps instead of 10:p

Had really really good squats,Had to skip all the accessory work though due to the state I was in after the squat, had to do my best to keep my stomach inside my body ,it was bad

Power Snatch+Snatch+Overhead Squat
3x1 70 Really easy

Back Squat
8x110
8x120
8x130
8x140 (10kg pr on 3rm that I set about 2 weeks ago!)

Bent Over Rows
3x8 50

Hamstring Curls
3x8

At this point I had to give up,was meant to do incline db bench and dips

EmcD123 · 26-02-2017 03:07PM

Trained on wednesday and friday aswell, but they went really bad. Am currently jsut exhausted,I dont think i've ever felt so totally drained in my entire life so far. Effort is the only thing thats keeping me going at the moment.

Between wednesday and friday I missed more reps on olymipc lifts than I have in the 6 months before that, just zero energy

Saturday
Actuually had a decent session once I got passed the olympic stuff. Got a nice deadlift pr,nearly got a really big deadlift pr just afterwards

Power Clean+Power Jerk
3x2 100
Were really slow and had to take a lot of attempts to get all the reps

Deadlift
120x8
130x8
140x8
150x8 (pretty massive pr)
160x6
Literally couldnt get 160 off the ground for the 7th rep

Arms superset
3x10
Ab rollouts
3x10

It looked a lot easier on video than it felt

EmcD123 · 28-02-2017 10:29AM

Monday

Olympic lifts went pretty terrible last night, but I got more squat pr's so i dont mind too much

Bent Over rows
4x8 70

Power Snatch+Snatch+Overhead squat
3x1 80 missed a whole bunch of these

Back Squat
5x6 140 Did the first set without a belt

Ive never done so many reps in one session with this weight and theres definitely more in the tank

Chest Press machine
5x10 30

Dips
10x3

EmcD123 · 05-03-2017 11:45AM

Saturday- Intervarsities Competition

Bodyweight: 71.8kg
Snatch: 80, 85, 90x
Clean and Jerk: 105, 111, 116x

Weighed in really light but have been feeling sick for days and have been barely able to eat so im not surprised.

Snatches went really well. 90 flew up,was so surprised at how fast it went up that I accidentally dropped it. Essentially overpulled it

In the clean and jerk to get third place overall I had to lift 112, But we just said screw that lets go for the pr. There was a great fight for the 116,I thought I had it, the audience all thought I had it,the refs didnt . I can only assume that I had a twitchy elbow or something...but even if i did much much worse pressouts were given three whites all day long

EmcD123 · 07-03-2017 10:52AM

Monday

Straight back into training,was expecting a deload but instead its been decided we're going to keep training hard for 3 more weeks until the connaught open.

Power Snatch+Snatch+Overhead Squat
3x60
3x65
3x70
2x75
Realised then that I did out my percentages wrong ,lifted heavier for more reps than I was meant to,genuinely nearly died

Back Squat
5x5 120

Bent Over Rows
5x5 80

Dips
3x10

EmcD123 · 09-03-2017 11:15AM

Wednesday

Push Press
5x5 60

Clean and Jerk
80x3
85x3
90x3
95x2
100x1
105xx
Had zero energy to do these

RDL
5x5 110

Reverse Crunches
3x20

I really need a break,starting to dread going in:(

09-03-2017 11:50AM

Sometimes if you need a mental break it's nice to go in and do whatever you feel like doing
No program etc

MightyMandarin · 09-03-2017 12:53PM

bluewolf wrote: »

Sometimes if you need a mental break it's nice to go in and do whatever you feel like doing
No program etc

I had this last week. I came back from a few days of no lifting and a lot of drinking, and felt absolutely awful. So, instead I just did some pulls, some bench (which I hadn't done in many months) and some bb work for the craic.

Came back monday, felt much better and PR'd my Power C+J last night.

Just for a reference on how ****ed up the body and mind can be, I grinded out a single set of 5 of 135kg back squats last wednesday (one of the toughest sets of my life) and a week later did 3x8.

Alf Veedersane · 09-03-2017 12:59PM

The log reads like there's been a long spell of high volume with little respite. No wonder you're starting to feel a bit burned out, Emc.

Couple of days of rest and maybe some low volume training of exercises you like will rest you mentally and physically and get you back chomping at the bit.

EmcD123 · 10-03-2017 04:50PM

Alf Veedersane wrote: »

The log reads like there's been a long spell of high volume with little respite. No wonder you're starting to feel a bit burned out, Emc.

Couple of days of rest and maybe some low volume training of exercises you like will rest you mentally and physically and get you back chomping at the bit.

Ya its been a long training cycle(plus ive never been able to do with a lot of volume) plus multiple late nights studying and trying to meet college deadlines.

I seemingly only have to keep this up for 2 more weeks, then theres a break.
I just hope I can manage that

Alf Veedersane · 10-03-2017 04:56PM

EmcD123 wrote: »

Ya its been a long training cycle(plus ive never been able to do with a lot of volume) plus multiple late nights studying and trying to meet college deadlines.

I seemingly only have to keep this up for 2 more weeks, then theres a break.
I just hope I can manage that

To be honest, the coach should be reading it a bit better than that.

Two more weeks is doable but nothing should be 'doable'. Yeah, nothing wrong with training hard but it should be managed where it doesn't become overwhelming and you just do the programme no matterhow much it's building.

It's obvious it's been building to where you feel like you do.

You're a strong lad. It will get better and it will ultimately be harnessed better.

EmcD123 · 11-03-2017 07:48PM

Friday

Snatch
65x3
70x3
75x2
80x2
85x1
Only stood up the final rep of each set to preserve energy in my legs

Front Squat
5x80
2x5 100
5x110
1x120
Thought I was going to pass out,had to stop

Walking Lunges
4x8 30

EmcD123 · 11-03-2017 07:50PM

Saturday

Power Clean+Power Jerk
80x3
85x3
90x2
95x2
100x1
105x1
110x1
Came in better rested than usual, the reps felt stupidly easy so just went for an extra rep at the end. I really am pretty good at power jerks:cool:

Deadlift
130x5
140x5
150x5
Stopped there, couldnt do more so did some squat instead

Squat
Singles up to 140x1

EmcD123 · 13-03-2017 11:47PM

Negotiated a deload week for this week ,thank god!!:D

Had a very easy,nice session tonight,was kind of refreshing

Snatch from hip+fak+fbk
3x1 65

Back Squat
5x5 120

Pullups
5x5

Was overall pretty boring

EmcD123 · 16-03-2017 12:22AM

Wednesday

Another very nice ,easy session. Feel really good already

Power Snatch+Over Head Squat
3x2 55
So light

Clean+Power Jerk
3x2 85
Decided it would be easier to just do powers instead of the split

Power Clean+ 2 Power Jerks
3x2 90
Absolutely flew up

Snatch Pulls
5x5 80
Felt awkward because I havent done them in ages

EmcD123 · 21-03-2017 10:58PM

Monday

Didnt have a good day, didnt want to go to the gym after it because I was worried I'd hurt myself from lack of focus.

By the time I got to the gym I was in a pretty foul mood. Got really angy while lifting and just obliterated myself. Walked away with a big pr at the end and feeling way better

Power Snatch+Snatch+OHS
2x55
2x60
1x65
1x70
75xx
1x77.5
1x80
1x82.5
1x85 (5kg pr on the power snatch) caught really high too
87.5xxxxx
Took way too many attempts at 87, closest one was the first

Back Squat
2x3 140
1x2 150
1x160

Bent Over Row
100x3
105x3
110x3

Dips
3x10

Gym is great:D

EmcD123 · 24-03-2017 11:16AM

Wednesday

Another good session,a lot calmer than monday though

Clean and Jerk
2x80
2x85
2x90
1x95
1x100
1x105
1x110
1x115 was really solid

Push Press
3x3 70
1x80
1x85
1x90 (15kg pr)
Really happy with my progress on this lift, getting some big results on it now

RDL
2x3 140
1x3 150

Lunges
3x8 30

EmcD123 · 25-03-2017 11:59PM

Friday

Snatch
2x65
2x70
1x75
1x80
1x85
1x90
xx95
90 was very easy so went straight for 95,just couldnt lock it out

Front Squat
3x3 120
1x130
1x140 mathces my pr but did it beltless this time

Pullups
4x +20kg
Basically went up in 5's until max

Bench
40x3
50x2
55x1
60x1
65x1
70xx
Lol still pitifully weak at bench....

EmcD123 · 29-03-2017 10:12PM

Today

Today was max day, unfortuantely I was out last night so was absolutely dead. Nearly blacked out about 10 times during training. and couldnt keep my balance at all

Snatch
2x1 80
85x
85x1
90xxx
92x1 (2kg pr)

Missed 90 3 times in row,knew it was there so went up to 92 instead hoping a new number would help, nailed it first time

Clean and Jerk
Again same as last week the jerks were all powers
100x1
105x1
110x1
115x1

Clean
Missed jerks here
2x1 120
1x122(2kg pr on clean)

Am currently lying at home facing hours of studying and my legs are literally wasted away,theyre burning

Building callouses and chasing goals

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