Bad form and grunting

feeling fresh considering 2 x max effort days in a row. i just done some bar work snatchs + overhead squats, stretching. done 5 font squats too. big session. il need a extra few hours in the scratcher in the morning.

wayne put together a new programme today, here it is :

WARM UP
snatch skills , oh squats , stretches , snatches up to 35kg in 5's.

CLEANS
warm ups
working sets x 5
50kg
55kg
60kg
65kg
70kg
i havent done any cleans since may so i took it easy but am pleased with how they felt. movement was ok.

BENCH
warm ups
working sets x 5
80kg
80kg
85kg
85kg
90kg

BENCH PULL
working sets x 8
70kg
70kg
70kg
70kg
i might have to swap these with some sort of a standing row, hurt my ribs a few weeks ago and felt a lot of pressure there during these, even worse now 8hrs later.

FARMERS WALK
40m x 4
100kg
100kg
100kg
100kg
the grips on the logs tore the hands off me, i need to toughen up my hands for this. weight was handy though.

WIDE GRIP PULL UPS BLUEBAND
5
5
3

like i said yesterday havent cleaned since may, im feeling a bit tender today. the landing spots on each shoulder have 2 almost identical bruises which at at least prove my form was consistant as there pretty neat. the backs of my shoulders have pretty bad doms from something yesterday, i havent put my finger on what but they are there. whinge over heres todays work

WARM UPS
stretches - lots, snatch skills, flexibility work, empty bar snatches

FRONT TO BACK OH PRESS 5x5
35kg
35kg
40kg
45kg - 4.5 missed second part of last rep
40kg

INCLINE FLYES 4x8 w/10kg d.b e/s

CHINUPS W/BLUEBAND 4xmax
7, 6, 6, 5
(starting to think i might need the army band rather than the blueband)

BASEBALL SWINGS 4x8 e/s
8.75kg
11.25kg
13.75kg
16.25kg
never done these before - phuckin love them

i dont know what these are called so for now they are:
HAMMER-CURL-HAMMER
16r hammer curl - 8r db curls(each hand @ same time) - 16r hammer curl x4
w/8kg db

i picked a low weight for these as it a long set, i completed it but was really fighting with it on the last round. i might go to 10kg next week.

WARM UPS
snatch skills, fexibility and oh squats, snatches up to 35kg, snatch movement feels good and strong, happy with that.

BENCH s/l 5x5
warm ups
80kg
82.5kg
85kg
87.5kg
90kg

DIPS 5x8 bw

DEADLIFT 5x5 @ 160kg

HYPERS 3x8 bw

HAMM-CURL-HAMM 8kg db's x 4

good week + a hard week

real late gettin down tonight, so quick warm up, short recovery times and all out on the reps.

FRONT 2 BACK O/H PRESS 5x5 s/l 75s rec.
35kg
35kg
40kg
40kg
45kg

INCLINE FLYES 4x8 60s rec.
10kg d.b e/s

CHINS W/BLUEBAND 4xmax
7
5
5
5

BASEBALL SWINGS 4x8 e/s 60s rec.
16.25kg
16.25kg
18.75kg
18.75kg

HAMM-CURL-HAMM
10kg d.b e/s 16-8-16 x 4 90s rec.

good workout in about 50 min. on a stranger note, i started taking a multi vit + fish oil tabs from myprotein this week and my piss is gone illuminous yellow/glow in the dark, il have to keep an eye on this.

snatch & warm ups or warm ups & snatch

CLEANS 5x5 s/l w/60-90s rec
50kg
60kg
65kg
70kg
75kg - missed 4th rep, purely fatigue, hammered out the reps up to this. reset and got the 5th.
clean movement is starting to feel natural again, might start pushing up the weight a wee bit.

B/SQUAT
150kg 5x5
i really had to fight to finish each set, was meant to be @155kg but dropped it after 2 reps. form was not text book.

H/BAR DEADLIFT 5x5 s/l
150kg
160kg
170kg
180kg
190kg

absolutely bollixed......

^^^^^^^^^^
bench & deadlifts were 5x5's , i only stuck in the weights.

sun 26 feb

11km run - bad food last night , cider + tayto. ran 1st thing and didnt feel excellent. got some sonia o sullivan/ paula radcliffe style cramps about 3km in too. was glad to get finished tbh.

1h:6m:36s

cycled 13km to ironside and pushed it all the way so i went a bit easy on my warm ups, flexibility and some bar snatches.

FRONT 2 BACK PRESSS 5x5 s/l
35kg
40kg
40kg
45kg
45kg - missed 2nd half of last rep

INCLINE FLYES 4x8 w/12kg d.b's

CHINS 4x max
changed to green band tonight, felt a bit more natural
6-5-4.5-3

BASEBALL SWINGS 4x8 e/s
18.75kg
18.75kg
18.75kg
21.25kg

HAMM-CURL-HAMM 16/8/16 x 4, 12kg d.b's 90sec rec

had to cycle back home then another 13km

cycled today, absolutely legged it down. not the best idea.

WARM UPS & SNATCHES x3's bar, 30,35,40,45 kg's

CLEANS 5x5 s/l
65kg
65kg
70kg
70kg
75kg x 4

BENCH 5x5 s/l
85kg
87.5kg
90kg
92.5kg
95kg

PENDALY ROWS 4x8
70kg
75kg
75kg
80kg

FARMERS WALK
40M X 6 w/60sec rec

WARM UPS & SNATCHES
light snatches
45kg x 3
50kg x 1
55kg x 1
snatches are feeling comfortable, 55 is the heaviest iv gone in since april 2011. technique is still there, although the weight is not very challenging.

CLEANS 5x5 s/l
60kg
65kg
65kg
70kg
70kg

got called to work here, 1 hour later...

SQUATS 5x5
160kg
160kg
160kg
160kg x 2, fail. using a different rack to usual and had 1st set done when i realised i hadnt put in the safety's, could have got hillarious.
155 x 1 - legs are fried
140kg x 2 - still fried

H/BAR D/LIFT 5x5 s/l
170kg
180kg
190kg
200kg
210kg - yes.

**** session, worst in a long time. went to the gym in a rush to leave and go somewhere else so decided to skip everything bar the 2 compounds.

BENCH 5x5 s/l
87.5kg
90kg
90kg
92.5kg
95kg
happy with progress on this over the 4 weeks considering 1rm is at 100kg.

DEADLIFT 5x5 @190kg
190kg x 4
190kg x 3
190kg x 2
190kg x 1
190kg x 1
aaaagh, weight was to much, i wasnt fresh, head was wrong - all that. dissapointed


first phase is done start a knew one on monday. happy with how it went bar the last couple of days, looking forward to a fresh challenge though

really bad week, havent trained at all due to work blah blah blah. i decided to just do a session to blow off some cobwebs and start the first week of my programme again on monday as iv only 1 day done.
ironside was black for some reason, i thought young lads were meant to be binge drinking today, anyway ...

SNATCHES
triples
bar
30kg
35kg
40kg
45kg
doubles
50kg
55kg
60kg
65kg
singles
70kg - 2012 pb
75kg - 2012 pb
80kg fail - i know this is a mental block, i feel strenght wise iv at least 90kg in me.

CLEANS
70KG x 3
75kg x 2
80kg x 1
85kg x 1
90kg x 1 - 2012 pb
95kg x 1 - 2012 pb
100kg fail, getting loads of height, bar was coming to eye level but i just wasnt getting under it, dont know why. 3 attempts - no luck

30" boxjumps x 20

OH PRESS
x 5's
bar
30kg
40kg
50kg
triples
55kg
60kg
doubles
65kg
singles
67.5kg - new 1rm
70kg fail x 3

60kg x 3

overall a good session, i could have done a bit better but happy with what i done.
rugby time.

sat 24th mar

WARM UPS/ SNATCHES - short warm up, cycled in.

FRONT2BACK PRESS 5x5
40kg
40kg
40kg
45kg
45kg x 3

SQUAT 5x3
150kg
152.5kg
155kg

BULGARIAN FRONT SQUAT 3x8 e/s
30kg
30kg
30kg

HYPER-X's
3x8

GASMANN wrote: »

have to start tackling the fatness, going to try and get in 3/4 interval sessions a week on top of the gym work.
went to the park and ran lenghts of the gaa pitch with 30sec rest at each end. im only doing 20 min and am judging progress on the amount of lenghts ran the time.
i intended running at about 3/4 pace but dropped down dramatically as time went by.

total : 18 lenghts

well that didnt last long.....

WARMUPS/ SNATCHES/OH SQUATS up to 55kg

CLEANS 6x3
70kg
70kg
75kg
80kg
80kg x 2
85kg x 0

BENCH 5x5
85kg
90kg
90kg
95kg x 4
100kg x 3

WIDEGRIP PULLUPS - GREEN BAND
5, 5, 5, 4

60sec between every rep&set

BENCH 10x10 70kg
10
10
10
10
10
7
8
9
7
9
90/100

FLAT FLYES 5x10 10kg db's
10
10
10
10
10
50/50

BARBELL CURLS bar only 10x10
100/100

BODYROWS 5xmax
8
8
8
7
8
t=39

HANGING CRUNCHES 5x8
8
8
8
8
6
t=38

fookin knee will not mend, im going to try staring at it.

volumeish training tonight, tried to go a bit heavier with reduced reps and slightly longer recovery.
BENCH 5x10 90kg 90sec rec
9
6
7
5
6
33/50 - poor

FLATFLYES 3x8 14kg 60sec rec
8
8
16kg
8
24/24

EASYBAR CURLS 40kg 5x10 90sec rec
10
10
10
8
10 - swinging like a swing

BODYROWS 5x8 60sec rec
40/40

s/set HANGING CRUNCH + 20KG HYPER 3x8 60sec rec
24/24

i was caught doing curls in a power rack tonight, didnt even realise i was doing it, but anybody who witnessed this and thought i was a k-nob - i agree.

my knee is returning to a more acceptable size so im bringing back in some light snatches + c+j's to test the waters.

SNATCHES 5x3
30kg
35kg
40kg
45kg
50kg

C+J 5x3 clean+1jerk
40kg
45kg
50kg
55kg
60kg

BENCH 10x10 60sec rec 70kg
10
10
10
10
8
7
8
5
8
8
84/100 - dissapoint

BODY ROWS feet on bench 5x8
40/40

FINISHER lifted from blaba
5 rounds - 60sec rec 30kg

deadlift x10
bent row x10
hang clean x10
pushpress x10
back squat x10

that was hard but a good hard



insert "your ma" joke here___________________________

SNATCH - switched to power snatch at 40kg

40,45,50,55kg x 3

60,60,60,65,70kg x 2

75kg x 1

80kg x 1 pb

83kg x fail

iv never power snatched before so it was trial and error, result though.

BENCH

60,70,80,90kg x 5

95kg x 2

100kg x 3

105kg x 1

110kg x 1 5kg pb

HBAR DEADLIFT

180,190kg x 5
200kg x 3
210kg
220kg
230kg pb
240kg pb
250kg pb

30kg pb and felt solid, yes yes yes

OH PRESS 10x10 60sec rec
45kg
10,10,9,7,6
40kg
10,10,8,9,9

total 88/100

WIDEGRIP PULLDOWN 5x10 80sec rec
50/50

BODYROWS 5x8 60sec rec
40/40

BLABA FINISHER 30kg x5 60sec rec
deadlift x 10
row x 10
h/clean x 10
p/press x 10
backsquat x 10

fri

POWER SNATCH
warm up in 3's
60kg x 3 x 2
65kg x 3 x 2

HALF SQUATS OFF PINS 120kg 10's x 5 w/60sec rec
50/50

called to work

sat

BENCH 10x10 70kg 60sec rec
10
10
10
10
10
8
8
9
9
8
92/100 - better than previous, 100 at this weight is getting close.

DIPS b.w
8
8
6
8
4

OH PRESS 5x5 40kg 60sec rec
25/25

SUPERSET x 3 60sec rec
50kg widegrip pull down x 8
26.75 rope pushdown x 8
40kg tricep bar curl x 8

fri 27

REHAB - 20 min

CLEAN+J's

bar - 65kg in 3's with a jerk on last clean per set
70kg x 2+1 jerk x 2
75kg x 2+1 jerk
80kg x 1 x 5 - jerk on 1,3,5
felt good and im getting some depth back on the cleans

FRONT SQUAT 5x5
80kg
90kg
90kg
90kg
90kg

DEADLIFT 5x5 140kg
25/25

BLABA FINISHER 35kg barbell
dead - row - clean - press - squat all x 10, 5 sets with 60sec rec