Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

Miss Piggys Battle for the Big Plates

1293032343560

Comments

  • Registered Users, Registered Users 2 Posts: 1,023 ✭✭✭howtomake


    Hmm if your drop snatches are the same..... um I don't know, could be mechanical reasons. When I messed up my knee for 3 weeks, could only do powersnatches, it took a long while to get them to trust me again when dropping to a full snatch. Ask Wayne & Emma if you can.

    http://californiastrength.com/videos...-glenn-pendlay

    http://californiastrength.com/videos...-glenn-pendlay

    http://californiastrength.com/videos...ow-to-part-two

    http://californiastrength.com/videos...-to-part-three

    This is also a good one with lots of slow bar trajectory, this is actually what made me want to try this after just reading about it on here.

    http://www.youtube.com/watch?v=PSyeiy99J9w


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    ....or the answer could just be she's not extending fully, having to jump forward to meet the bar and having it end up in a bad position, which means she needs to stabilise it before dropping under it or it'd be lost forward.

    Look at how far forward the bar ends up on rep 2 and 3 when it's overhead. And pay particular attention to how far forward she jumps on the second rep.

    All the "speed under the bar" drills don't matter a damn and are a waste of time if it's not in the right place at the right time. Which it isn't.


  • Closed Accounts Posts: 117 ✭✭Raven_Melody


    Re: The pull ups.... FCUK YEAH!!!! :D:D


  • Registered Users, Registered Users 2 Posts: 1,023 ✭✭✭howtomake


    Hanley wrote: »
    ....or the answer could just be she's not extending fully, having to jump forward to meet the bar and having it end up in a bad position, which means she needs to stabilise it before dropping under it or it'd be lost forward.

    Look at how far forward the bar ends up on rep 2 and 3 when it's overhead. And pay particular attention to how far forward she jumps on the second rep.

    All the "speed under the bar" drills don't matter a damn and are a waste of time if it's not in the right place at the right time. Which it isn't.

    Ah my eye isn't quick enough to really point out the other areas, especially on a home computer. I'll leave it to others. Actually wasn't suggesting that you perform drop snatch drills gymfreak, just wanted to know if it was the same for both.


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Re: The pull ups.... FCUK YEAH!!!! :D:D

    :)
    Thank you!!!
    I, honest to God have NO idea where they came from. Was shocked last week when I started getting 6's and then tonight they just felt sooo easy...and I was perhaps..a little fresh from taking it easy due to my attempt at testing:pac:

    My biggest problem with pullups has always been the breathing, but today I just held myself at the top for a few secs to catch my breath before beginning the next rep! OOooooh the goal of 10 (which I never thought I'd EVER be able to get) is starting to look like it might be on the horizon:D

    Any joys with chinups/pullups yourself? They can be absolutely awesome or they can drive you to despair at times!!


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    gymfreak wrote: »
    OOooooh the goal of 10 (which I never thought I'd EVER be able to get) is starting to look like it might be on the horizon:D

    MKDIF


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Hanley wrote: »
    MKDIF

    Ppppft...she only does neutral pullups. My goal is PROPER ones :)


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    gymfreak wrote: »
    Ppppft...she only does neutral pullups. My goal is PROPER ones :)

    So why are you testing with neutral grip ones then?


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    ...people must think I'm a right b*stard reading my posts in your log.


  • Advertisement
  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Hanley wrote: »
    So why are you testing with neutral grip ones then?

    I wasn't testing them...or I hadnt meant too. I do band pullups or normal/neutral most days that I'm training. I did 5 sets of proper pullups on Saturday and they always hurt my wrists. So I do neutral every now and again to stop any repetitive injuries:)
    ...people must think I'm a right b*stard reading my posts in your log.
    Yah...but don't they think that when they meet you in RL too?

    :P:pac::pac:


  • Closed Accounts Posts: 117 ✭✭Raven_Melody


    gymfreak wrote: »
    Re: The pull ups.... FCUK YEAH!!!! :D:D



    Any joys with chinups/pullups yourself? They can be absolutely awesome or they can drive you to despair at times!!
    Haven't really been trying... back down at 2/3 max now :/ Sure we'll see; for now I'm just plodding along :)


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Haven't really been trying... back down at 2/3 max now :/ Sure we'll see; for now I'm just plodding along :)

    Plodding along is good...I did it for the best part of the year and sometimes it's well needed!

    Let me know if ya fancy meeting up at all over the summer to do a bit of messing about in the gym. I'll be playing away in Morton or ECB for most of the summer so anytime suits:):)


  • Registered Users, Registered Users 2 Posts: 1,023 ✭✭✭howtomake


    gymfreak wrote: »
    I wasn't testing them...or I hadnt meant too. I do band pullups or normal/neutral most days that I'm training. I did 5 sets of proper pullups on Saturday and they always hurt my wrists. So I do neutral every now and again to stop any repetitive injuries:)


    Yah...but don't they think that when they meet you in RL too?

    :P:pac::pac:

    You must have the patience of a saint gymfreak :p

    But seriously the only one that matters what anyone should think in this log is gymfreak. And we all know that you gots her back.

    But actually even more seriously, Mr.H, as long as you like rainbows, sunshine and puppies, its all goooooood.


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Tuesday 19th June
    Horrendous day in work...then I'd an unplanned meeting that lasted +1hr, then I oh so nearly absolutely smashed my car into another car. Have ABSOLUTELY no idea how I didnt plough into them..my car looked like it was right on top of theirs but then they just sped away:confused:

    Was wrecked tired with ABSOLUTELY no motivation to train. So slept for a few hours, had some caffeine and headed to Hanley's bootcamp for some external motivation.

    Mobility Stuff


    Block 1-8 mins
    50 sec on/ 10 sec off
    15KB Deadlift..used 24kg for first rd then upped to 32kg
    Airsquats...averaging 38 or so
    x 4
    I liked this block


    Block 2- 8 mins
    50 sec on/ 10 sec off
    Ring Rows...eugh..measley 13/14
    Pushups...eugh
    x 4
    Was ****test at this block.. just couldnt punch out the reps

    Block 3- 8mins
    50 sec on/ 10 sec off
    Seated Med Ball Toss
    Plank Up
    x 4

    Block 4-8mins
    50 sec on/ 10 sec off
    Lateral Jump Burpee thing
    Mountain Climbers..my arms hated
    x 4

    Was actually seriously impressed with the bootcamp. Had a fantastic session, which was exactly what I needed given the mood. Everything was well laid out, great program and rests were frickin minimal to say the least. Reason why i was genuinely impressed was cause I've tried out a **** load of fitness classes/bootcamps etc over the last 5 years and it was damn good!

    I really, really would recommend the bootcamp to anyone looking to gain a bit of strength or get a bit of conditioning in. EUGGGGHHH it burns to say that....that Hanley heals fellow goes on about jameshanley.ie enough without me starting:P:P


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Wednesday 20th June-Weightlifting

    Mobility
    Sumo Squats
    Spiderman Walks
    Quad Walk
    Scap Pushups
    x 2

    My leg started hurting again when I started to snatch. More discomfort than pain really. Feels like it's my rectus femoris this time. Was told to keep everything light today as a result:(

    Snatch Skills-15kg

    Overhead Squats 3 x 3
    Drop Snatches 3 x 3
    Snatches from the hip 3 x 3
    Hang Snatches 3 x 3

    Snatch Combo-20kg
    2 Hang Snatch
    2 Snatch Squats
    2 Drop Snatches
    5 sets...easy

    Cleans from the knee

    30kg x 3
    30kg x 3
    40kg x 2
    40kg x 2
    40kg x 2
    40kg x 2
    40kg x 2
    40kg x 2

    Single Leg Split Squats
    35kg x 6/6
    35kg x 6/6
    36kg x 6/6
    37kg x 6/6

    Supposed to rest up for testing again on Friday.:(HATE when I've to be semi-sensible about things.

    Pullups
    6, 4, 4

    Supersetted with

    16Kg DB Bench Press
    8, 8, 8

    DB Side Bends-20kg
    3 x 10/10

    Ab Roll outs
    3 x 10...am **** at these now:(

    Left it at that cos of my sensibleness and cos my leg was annoying me.

    Skipped rehabby stuff..too sore!


  • Advertisement
  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Friday 22nd June-Testing
    :O :O :O I didn't do my usual falling apart malark :O :O :O

    Rested up yesterday, ate a tonne of food (all clean food though...sooooo not as fun:()..had an easy day at work today and took some caffeine before training..all these events lead up to a very happy gymfreak:D:D

    Mobility
    Quad Walk
    Hamstring Walk
    Sumo Squat
    Scap Pushups
    x 2

    Hip flexor stretching

    Snatch Drills-15kg
    Overhead squat 3 x 5
    Drop Snatch 3 x 3
    Snatch from the hip 3 x 3
    Snatch from knee 3 x 3

    Was ridiculously calm??? Normally I'm hyped up to the nines.

    Snatches
    20kg x 2
    20kg x 2
    23kg x 1
    25kg x 1
    28kg x 1
    30kg x 1
    31kg x 1
    32kg x 0, 1
    Wayne was happy enough, wanted me to leave it there...persuaded him to let me take one last shot
    33kg x 1:)

    Cleans
    30kg x 3
    30kg x 3
    35kg x 1
    38kg x 1
    40kg x 1
    42kg x 1
    45kg x 1:)
    46kg x 1:):)
    47kg x 0, 0, 0
    The 47kg was there..I was able to get under the bar just kept chickening at the last second.

    Only noticed how sore my hip was after the cleans.

    Back squats...all pretty and ATG:)
    20kg x 5
    45kg x 3
    50kg x 1
    55kg x 1
    60kg x 1
    62.5kg x 1
    65kg x 1
    Was given the option to go again cos the 65kg was pretty, but I decided to leave it there whilst it was pretty. Any higher and I'd say I would of been back to goodmorning it up

    Workblock-15mins
    5 e/s 24kg Suitcase DL
    10 Green Band Pullups
    10 'no messing' Pushups
    9 rounds in 14.50

    KB Swings 24kg
    5 x 20
    In an attempt to loosen out my hip

    Windmills 12kg
    5 x 5/5
    Practised TGU with 12kg in between each set

    Hanging Leg Raises
    3 x 10

    Russian Twist 12kg
    3 x 10/10

    Happy out!:)


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    Good Job!

    Dunno where you get the energy from to do conditioning stuff afterwards.


  • Registered Users, Registered Users 2 Posts: 1,023 ✭✭✭howtomake


    My my gymfreak, what big muskles you have:) Can ya loan some to me, just for next month please.


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    howtomake wrote: »
    My my gymfreak, what big muskles you have:) Can ya loan some to me, just for next month please.

    Ppppft muscles..who needs them! It's quickness I want! Far, far, faaaaar too slow even attempting to get under the bar. I need to develop some fast twitch fibres!

    Saturday 23rd June-Dossing

    Mobility
    Over and Unders
    Hurdle Steps
    Cable Face Pulls
    Leg Swings
    Scap Pushups
    Fire Hydrants
    x 2

    Hip flexor stretching

    Snatch Drills-15kg
    Overhead squat 3 x 5
    Drop Snatch 3 x 3
    Snatch from the hip 3 x 3
    Snatch from knee 3 x 3

    Only realised after I'd warmed up that I was actually pretty tired.

    Snatches
    20kg x 3
    23kg x 3
    25kg x 3
    28kg x 3
    30kg x 3....
    one of the pole vaulter girls came in to chat after this set. She was trying to give me tips on how to get under the bar..ie.visualisng what I should be doing..how high the bar needed to be etc

    She gave me some stuff to try out for my knee/hip/rectus femoris too so I might start adding in 1 or 2 of those bits to my rehabby stuff cos last time she gave me stuff to do it seemed to help. Havent been doing the rehab stuff this past week cos I was sore, will start that back again on Monday.

    Chatted for over an hour..tried to warm up again..but wasnt working out too well
    25kg x 3
    28kg x 3
    15kg x 3 time loads..just trying to drill getting under the bar

    Front Squats
    20kg x 5
    35kg x 5
    37kg x 5
    39kg x 5
    40kg x 5
    41kg x 5..few of these reps werent the prettiest

    Good Mornings
    25kg x 10
    30kg x 10
    30kg x 10
    30kg x 10
    30kg x 10

    Had every intention of going home and then doing some KB conditioning in the evening....conditioning never happened. I'll have to get on to that tomorrow instead!!!

    Slacker=Me!!!


  • Registered Users, Registered Users 2 Posts: 1,023 ✭✭✭howtomake


    Yeah but you'll get the technique down, and then you'll see how worthwhile those muscles are, you'll be doing one handed 40kg snatches in no time.


  • Advertisement
  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Sunday 24th June-
    Had been eating real clean for over a week, cheated with some toast and chocolate yesterday and then ended up riddled with stomach pain/cramps all last night and this morning. Gym closes at 1pm on a Sunday..so that wasn't going to happen.

    Loads of foamrolling and tennis ball work.

    Sat for most of the day finishing off paperwork for the end of the year. Managed to finish it so went out the back garden to do some messing:)
    Most of the ideas stolen from others!:D

    Con Block
    Skipping
    2min on/ 1 min off
    5 rounds..getting much better

    Work Block
    50sec on/ 10sec off
    KB Front Squat 16kg one side loaded...I actually HATED these..like really HATED
    KB Swings 16kg
    x 4 rounds

    Work Block
    50 sec on/ 10 off
    Inchworms with a pushup
    Russian Twists 16kg
    x 4 rounds

    Work Block-15mins
    10 e/s KB Press 7.5kg
    10 e/s KB Row
    10 Sit Thrus..I got stung by a nettle doing these..ouch!
    10 rounds in 15.10

    5 mins TGU with 7.5kg

    KB Snatches 7.5kg
    10 sets of 5/5
    Still trying to figure out whether doing these will **** me up worse with the olympic lifts or not.

    KB Windmills
    3 x 10/10

    More foamrolling and tennis ball work:(:(


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Monday 25th June-Weightlifting
    New programme...trés exciting!!!!!:)

    Mobility
    Sumo Squats
    Groin Rotations
    Quad Walk
    Scap Pullups
    x 2

    Snatch Skills-15kg

    Overhead Squats 3 x 3
    Drop Snatches 3 x 3
    Snatches from the hip 3 x 3
    Hang Snatches 3 x 3

    Snatch Combo-22kg
    Was supposed to do it with 25kg and managed the first at that..but it felt WAY too hard. Think this may have been due to jumping from playing with 15kg straight to 25kg...got a wee bit anxious. I'll try again next day. 2 Hang Snatch
    2 Snatch Squats
    2 Drop Snatches
    5 sets

    Snatches from the low boxes
    25kg x 3
    25kg x 3
    25kg x 3
    27kg x 2
    27kg x 2
    29kg x 1
    31kg x 1
    25kg x 3
    25kg x 3
    25kg x 3

    Cleans from the knee

    38kg x 3
    38kg x 3
    38kg x 3
    40kg x 2
    40kg x 2
    42kg x 1
    44kg x 1
    38kg x 3
    38kg x 3
    38kg x 3

    Single Arm DB Press
    14kg x 4/4
    14kg x 4/4
    14kg x 4/4
    14kg x 4/4..was supposed to do 6 reps but couldnt find the 12kg DBs
    Supersetted with

    Chinups
    4 x 4

    DB Complex-4kg DBS

    Couldnt find the 6kg DBs
    6 Bicep Curls
    6 Upright Rows on toes
    6 CG Snatch on toes
    6 Squat and DB Press
    6 Bent over Rows (parallel to the floor)
    6 Squat Jumps
    4 rounds...easy. had a 90sec break inbetween rounds

    Playing about
    KB Windmills 12kg
    5 x 5/5

    TGU 12kg
    5 x 1/1I've started back doing my rehabby stuff again:(

    Lots of foamrolling and tennis ball work:(:(


  • Closed Accounts Posts: 496 ✭✭GASMANN


    howtomake wrote: »
    My my gymfreak, what big muskles you have:) Can ya loan some to me, just for next month please.

    this shyt's getting weird, im dialing 99 and if it continues im pressing 9 again.....


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    GASMANN wrote: »
    this shyt's getting weird, im dialing 99 and if it continues im pressing 9 again.....

    Finally sOmeone says it. She was getting worse than Lillis!!


  • Closed Accounts Posts: 488 ✭✭Paudee


    I've been taking notes.


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    GASMANN wrote: »
    this shyt's getting weird, im dialing 99 and if it continues im pressing 9 again.....
    Hanley wrote:
    Finally sOmeone says it. She was getting worse than Lillis!!
    Paudee wrote:
    I've been taking notes.

    LOL!!!!

    Tuesday 26th June-Dossing
    Summer hols start next week..so rejoined Northwood today so I can take plenty of advantage of all the fitness classes over the summer:D

    X-Trainer-25mins

    Step Aerobics-2mins and then my knee started to get sore so left.:(

    Rehabby stuff AND stretching.

    1 hour walk/gossiping session

    Foamrolling and tennis ball work:(

    Didn't get up to much today cos my knee wasnt too happy and I want it to be as right as rain for WLing tomorrow.


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Wednesday 27th June-Weightlifting
    Euggggggghhhhhh..FAR too humid of a day to be training!! Really not a fan!

    Mobility
    Sumo Squats
    Hamstring Walk
    Quad Walk
    Scap Pushups
    x 2

    Snatch Skills-15kg

    Overhead Squats 3 x 3
    Drop Snatches 3 x 3
    Snatches from the hip 3 x 3
    Hang Snatches 3 x 3

    Snatch from low blocks
    25kg x 3 (2 sets)
    27kg x 2 (2 sets)
    29kg x 1
    31kg x 1
    25kg x 3 (2 sets)All easy but horrible looking

    Split Jerks
    20kg x 3 (5 sets)
    Cleans for reps and then Jerk

    38kg x 3 and missed the jerk
    38kg x 3 (2 sets)
    40kg x 2 (2 sets)
    42kg x 1
    38kg x 3 (2 sets)
    I did let out a yelp on the very first set..purely because I was scared ****less.

    Back Squats
    52kg x 3 (5 sets)..tough enough

    RDLS
    55kg x 6
    55kg x 6
    60kg x 6
    60kg x 6
    Did all my rehabby stuff AND foamrolled!!:D

    No messing about after today, was FAR too hot for any of that malark.


  • Closed Accounts Posts: 496 ✭✭GASMANN


    gymfreak wrote: »
    Wednesday 27th June-Weightlifting
    Euggggggghhhhhh..FAR too humid of a day to be training!! Really not a fan!

    Mobility
    Sumo Squats
    Hamstring Walk
    Quad Walk
    Scap Pushups
    x 2

    Snatch Skills-15kg

    Overhead Squats 3 x 3
    Drop Snatches 3 x 3
    Snatches from the hip 3 x 3
    Hang Snatches 3 x 3

    Snatch from low blocks
    25kg x 3 (2 sets)
    27kg x 2 (2 sets)
    29kg x 1
    31kg x 1
    25kg x 3 (2 sets)All easy but horrible looking

    Split Jerks
    20kg x 3 (5 sets)
    Cleans for reps and then Jerk

    38kg x 3 and missed the jerk
    38kg x 3 (2 sets)
    40kg x 2 (2 sets)
    42kg x 1
    38kg x 3 (2 sets)
    I did let out a yelp on the very first set..purely because I was scared ****less.

    Back Squats
    52kg x 3 (5 sets)..tough enough

    RDLS
    55kg x 6
    55kg x 6
    60kg x 6
    60kg x 6
    Did all my rehabby stuff AND foamrolled!!:D

    No messing about after today, was FAR too hot for any of that malark.

    that only looks like half a session. lazy.


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    GASMANN wrote: »
    that only looks like half a session. lazy.

    Don't worry, my 2x daily sessions will be starting next week:D:D

    I'll put ye all to shame.....yet again:D


  • Closed Accounts Posts: 496 ✭✭GASMANN


    i have no shame


  • Advertisement
  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    gymfreak wrote: »
    GASMANN wrote: »
    that only looks like half a session. lazy.

    Don't worry, my 2x daily sessions will be starting next week:D:D

    I'll put ye all to shame.....yet again:D

    You looking to regain the title of Queen of Cardio from Hanley?


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    You looking to regain the title of Queen of Cardio from Hanley?

    Awh...you still a bit peeved that I questioned the 'intensity of one of your sessions?
    :P:P:P
    I just want to step up my game next week...wouldnt want to be gaining the title of half-ass-ed-ness from you!:D


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    gymfreak wrote: »
    You looking to regain the title of Queen of Cardio from Hanley?

    Awh...you still a bit peeved that I questioned the 'intensity of one of your sessions?
    :P:P:P
    I just want to step up my game next week...wouldnt want to be gaining the title of half-ass-ed-ness from you!:D

    No, not peeved at all.

    A bit surprised you couldnt see the merits of keeping it light & relatively easy when conditioning/cardio isn't my #1 goal.

    You are an endurance queen and you are able to crank out long conditioning sessions & that's great.

    I just don't want any conditioning type stuff, no matter how easy or otherwise it appears to you or others, to hamper my main three training sessions each week.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    If its easy, and you don't want it hampering stuff, why do it at all?!


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    Hanley wrote: »
    If its easy, and you don't want it hampering stuff, why do it at all?!

    Because I want to do a little bit more than I'm currently doing now that I'm on summer holidays & have a bit more time on my hands.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Because I want to do a little bit more than I'm currently doing now that I'm on summer holidays & have a bit more time on my hands.

    ...is that what gymfreak wants to do?!


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Hanley wrote: »
    ...is that what gymfreak wants to do?!

    LOL

    End of discussion methinks:P:P:pac:


  • Registered Users, Registered Users 2 Posts: 6,818 ✭✭✭Inspector Coptoor


    gymfreak wrote: »
    Hanley wrote: »
    ...is that what gymfreak wants to do?!

    LOL

    End of discussion methinks:P:P:pac:

    End of my involvement anyway as ye can't see wood for trees


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    End of my involvement anyway as ye can't see wood for trees

    Now, now Mr Coptoor...school is nearly over... No point in any tantrums.


  • Advertisement
  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Friday 29th June-Weightlifting
    Havent drank in over 3months...drank last night so just went through the motions today. Relatively easy workout-pretty much the same as monday except I frontsquatted instead of cleaning.

    Mobility
    Sumo Squats
    Hamstring Walk
    Quad Walk
    Scap Pushups
    Birddog
    x 2


    Snatch Skills-15kg

    Overhead Squats 3 x 3
    Drop Snatches 3 x 3
    Snatches from the hip 3 x 3
    Hang Snatches 3 x 3

    Snatch Combo-20kg
    Only had to do it with 20kg today, but was supposed to use 25kg on monday:confused: Was too tired to ask any questions. Im guessing it depends on whether its a heavy/light/med day...I honestly cant tell the difference!
    2 Hang Snatch
    2 Snatch Squats
    2 Drop Snatches
    4 sets...easy

    Snatches from the low boxes
    Same reps/sets as Monday
    25kg x 3 (2 sets)
    27kg x 2 (2sets)
    29kg x 1
    31kg x 1
    25kg x 3 (2 sets)
    They actually all felt smoother..felt like I was catching them earlier

    Front squats
    35kg x 5
    40kg x 5
    42.5kg x 5
    42.5kg x 5
    45kg x 5...few ugly reps

    Step Ups
    bw x 6/6
    2 x 2.5kg plates 3 x 6/6

    Bulgarian Split Squats
    8kg DBS
    4 x 6/6 OUCCCCHHH!

    DB Complex-6kg DBS

    6 Bicep Curls
    6 Upright Rows on toes
    6 CG Snatch on toes
    6 Squat and DB Press
    6 Bent over Rows (parallel to the floor)
    6 Squat Jumps
    4 rounds...easy. had a 90sec break inbetween rounds

    Rehabby stuff


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Saturday 30th June
    Still not feeling right after a few drinks Thursday...THIS is why I don't drink!!

    Feeling pretty sore everywhere but headed to the gym just to move around a bit.Tonnes of foamrolling

    Mobility
    Over and Unders
    Hurdle Steps
    Leg Swings
    Cable Face Pulls
    Scap Push
    Fire Hydrant
    x 2

    Snatch Skills-15kg

    Overhead Squats 3 x 3
    Drop Snatches 3 x 3
    Snatches from the hip 3 x 3
    Hang Snatches 3 x 3

    Snatch
    20kg x 3
    23kg x 3
    25kg x 3
    28kg x 3
    30kg x F, F
    20kg x 3 (3 sets)

    Back squats
    35kg x 10
    35kg x 10
    35kg x 10
    35kg x 10
    35kg x 10...these actually felt okish...but had to sit down between sets

    Single Arm DB Press
    12.5kg
    5 x5

    Supersetted with

    Strict Barbell Rows
    35kg x 5
    35kg x 5
    40kg x 5
    45kg x 5
    47kg x 5

    Cable Ab Pulldowns
    10 @ 30kg
    10 @30kg
    10 @ 36kg
    10 @ 42kg

    DB Sidebends
    20kg x 10/10
    20kg x 10/10
    25kg x 10/10
    25kg x 10/10

    Will do rehab and more foamrolling later when I can actually manage to get up off the couch.


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Sunday 1st of July-Conditioning

    Still have a tummy ache so wasn't going crazy today.

    X-Trainer-25mins

    Mobility Stuff
    Fire Hydrant
    Wall Sweeps
    Hamstring Walk
    Scap push ups
    Quad Walk
    Trunk Rotations
    Sumo Walk

    Haven't used the rower in AAAAAAGES cos the one in Morton is faaar to squeaky. So back to the old conditioning routine today:D And I really enjoyed it!

    Con Block-rower
    150 x 10 with 60 sec rest

    1. 34.0
    2. 33.8
    3. 33.9
    4. 34.4
    5. 34.3
    6. 34.2
    7. 33.8
    8. 34.1
    9. 34.1
    10. 33.9
    The rowers in Northwood are all new,so that's why the times are faster than before. Rowing hurt!

    Work Block 1-15 mins
    10 Goblet Squats 20kg
    10 DB Pushup row 7.5kg
    6 rounds in 15mins..really took my time doing the pushup rows, trying to keep my form instead of letting back sag.

    Con. Block-Rower
    150m x 10, 60 sec
    1. 34.0
    2. 34.1
    3. 34.1
    4. 34.9
    5. 34.3
    6. 34.6
    7. 34.1
    8. 34.0
    9. 34.8
    10. 33.4...ouch! Tehnique was much better on this one..but ouch

    Work Block 2-15mins
    5 e/s Step ups
    10 DB Pullovers 12.5kg
    10 pushups
    7 rounds in 14.52..up a round
    Broke up all the reps on the pushups cos I really want to work on getting the volume up again...solely with good reps. Have a tendancy to let my back sag when I'm tired!

    Lots of stretching

    Had a great session.

    Have lots to work on..but it felt great:)


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Monday 2nd July

    AM
    X-Trainer-15mins

    Spin- 45mins
    Wasn't the best spin class but it did the job. Kind of got bored in parts..but I'd probably go again.

    PM-Weightlifting
    Was supposed to be a 'heavy' week but I hadn't figured that out. Was reading the programme in order instead of following the sequence at the top. Was told in time for the Cleans though.

    Mobility
    Sumo Squats
    Hamstring Walk
    Fire Hydrants
    Quad Walk
    Scap Pushups
    x 2

    Snatch Skills-15kg

    Overhead Squats 3 x 3
    Drop Snatches 3 x 3
    Snatches from the hip 3 x 3
    Hang Snatches 3 x 3

    Snatch Combo-25kg
    2 Hang Snatch
    2 Snatch Squats
    2 Drop Snatches
    4 sets
    This was tough! Thank God I didnt realise I was supposed to be doing it with 30kg:eek::eek:There's no way I would of been able!

    Snatches from the low boxes
    25kg x 3 (2sets)
    27kg x 2 (2 sets)
    29kg x 1
    31kg x 1----should of had another single here but didnt realise it
    25kg x 3 (3 sets)

    Cleans from the knee

    38kg x 3 (3 sets)...missed a few reps at the start:confused:
    40kg x 2 (2 sets)
    42kg x 1
    44kg x F, F
    44kg x 1
    44kg x 1
    38kg x 3 (3sets)

    Single Arm DB Press
    14kg x 6/6
    14kg x 6/6
    14kg x 6/6
    14kg x 6/6..much easier than last day!
    Supersetted with

    Chinups
    5, 4, 5, 4

    DB Complex-6kg DBS

    6 Bicep Curls
    6 Upright Rows on toes
    6 CG Snatch on toes
    6 Squat and DB Press
    6 Bent over Rows (parallel to the floor)
    6 Squat Jumps
    4 rounds.

    Had a headache pretty much for all the session. So didn't mess around at all after. Just foamrolled and went home and ate good food! A LOT of good food:)


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Tuesday 3rd July-Conditioning
    Aim is to get back to doing some proper conditioning now that I'm on summer hols:) Been a LOOOONG time since I actually conditioned properly..so today was not nice....at all:(....really not nice.

    X-trainer-20mins

    Mobility
    Hamstring Walk
    YTW
    Wall Slides
    Fire Hydrants
    Trunk Rotations
    Reverse Lunges
    Cable Face Pulls
    Sumo Squats-inside of my knee hurts when I do these:confused:

    Con Block-10mins
    Bike Level 5...Did the 1st minute at level 7..couldnt sustain the RPM above 80 after that so dropped to L5
    4.74km=10mins..my legs were absolutely wrecked

    Work Block-15mins
    5 e/s Reverse Lunges with 10kg
    3 Pullups
    10 Pushups
    9 rounds in 14.38,,,legs were shattered trying to start this

    Con Block-10mins
    Bike-level 5
    Serious mental struggle to even start this block, never mind finish it
    4.70km in 10mins

    Work Block-15mins
    5 e/s Bulgarian Split Squats
    10 DB Bench Press 15kg
    5 e/s Supported Rows 22.5kg
    7 rounds in 15mins
    Shouldnt of done so many reps for the bench press..that was what was slowing me down!
    Dunno how I ever managed to do 5 blocks on a Con Day:confused::confused: Certainly was not gonna happen today anywayLoads of foamrolling is on the cards for the afternoon


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Wednesday 4th July-Weightlifting

    AM
    15mins Xtrainer

    Zumba-1 hour
    First time trying out Zumba today and it was the weirdest/ funniest thing I've seen/done in a while. A bunch of Irish girls trying to dance like African women...hilarious. As weird as it was I think I'll try it again:pac:

    PM
    I got my new shoooooes!! I was surprised that I actually like them. :)But after wearing them for the entire session my knees started to ache. I tend to hyperextend when wearing them.

    Mobility
    Sumo Squats
    Hamstring Walk
    Quad Walk
    Scap Pushups
    x 2

    Heavy Day

    Snatch Skills-15kg

    Overhead Squats 3 x 3
    Drop Snatches 3 x 3
    Snatches from the hip 3 x 3
    Hang Snatches 3 x 3

    Snatch from low blocks
    25kg x 3 (2 sets)
    27kg x 2 (2 sets)
    29kg x 1
    31kg x 1
    31kg x 1....REALLY ugly looking
    25kg x 3 (2 sets)Was actually tired beginning the snatches today-trained 6days in a row..so purely ALL my fault! Body didnt want to cooperate entirely so a fair few were really muscley-uppy. Gonna take it fairly handy tomorrow/ maybe a rest day and get a good session in Friday.

    Split Jerks
    25kg x 3 (5 sets)

    Cleans for reps and then Jerk

    Need to focus on splitting wider and on dropping my back leg more.

    38kg x 3 (2 sets)
    40kg x 2 (2 sets)
    42kg x 1
    44kg x 1
    44kg x 1
    38kg x 3 (2 sets)
    No yelping or squeaking today...whoooop!!!:D

    Back Squats
    59kg x 2 (6 sets)..squats are starting to get tough

    RDLS
    55kg x 6
    60kg x 6
    60kg x 6
    60kg x 6
    60kg x 6

    Foamrolled

    Rehabby stuff


  • Advertisement
  • Closed Accounts Posts: 496 ✭✭GASMANN


    gymfreak wrote: »
    Wednesday 4th July-Weightlifting

    AM
    15mins Xtrainer

    Zumba-1 hour
    First time trying out Zumba today and it was the weirdest/ funniest thing I've seen/done in a while. A bunch of Irish girls trying to dance like African women...hilarious. As weird as it was I think I'll try it again:pac:

    PM
    I got my new shoooooes!! I was surprised that I actually like them. :)But after wearing them for the entire session my knees started to ache. I tend to hyperextend when wearing them.

    Mobility
    Sumo Squats
    Hamstring Walk
    Quad Walk
    Scap Pushups
    x 2

    Heavy Day

    Snatch Skills-15kg

    Overhead Squats 3 x 3
    Drop Snatches 3 x 3
    Snatches from the hip 3 x 3
    Hang Snatches 3 x 3

    Snatch from low blocks
    25kg x 3 (2 sets)
    27kg x 2 (2 sets)
    29kg x 1
    31kg x 1
    31kg x 1....REALLY ugly looking
    25kg x 3 (2 sets)Was actually tired beginning the snatches today-trained 6days in a row..so purely ALL my fault! Body didnt want to cooperate entirely so a fair few were really muscley-uppy. Gonna take it fairly handy tomorrow/ maybe a rest day and get a good session in Friday.

    Split Jerks
    25kg x 3 (5 sets)

    Cleans for reps and then Jerk

    Need to focus on splitting wider and on dropping my back leg more.

    38kg x 3 (2 sets)
    40kg x 2 (2 sets)
    42kg x 1
    44kg x 1
    44kg x 1
    38kg x 3 (2 sets)
    No yelping or squeaking today...whoooop!!!:D

    Back Squats
    59kg x 2 (6 sets)..squats are starting to get tough

    RDLS
    55kg x 6
    60kg x 6
    60kg x 6
    60kg x 6
    60kg x 6

    Foamrolled

    Rehabby stuff

    you should write the ad campaigns for zumba classes everywhere.


    embrace your yelp, i added 50kg to my squat when i released my yelp from its shakles.


  • Registered Users Posts: 512 ✭✭✭supposedly


    gymfreak wrote: »


    Zumba-1 hour
    First time trying out Zumba today and it was the weirdest/ funniest thing I've seen/done in a while. A bunch of Irish girls trying to dance like African women...hilarious. As weird as it was I think I'll try it again:pac:

    Come to Zumba with me! Tuesday and Thursday evenings in Artane. You interested?


  • Closed Accounts Posts: 7,348 ✭✭✭the drifter


    WTF zumba.....


    Jesus wept...


  • Registered Users, Registered Users 2 Posts: 1,806 ✭✭✭token


    supposedly wrote: »
    Come to Zumba with me! Tuesday and Thursday evenings in Artane. You interested?

    What? she's not even injured :confused:


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    GASMANN wrote: »

    embrace your yelp, i added 50kg to my squat when i released my yelp from its shakles.
    I would most likely petrify myself it I let out any sound louder than a squeak! Dude on the platform to the right of me today let out an almighty roar..frightened me half to death..I covered my ears and all!!!

    Come to Zumba with me! Tuesday and Thursday evenings in Artane. You interested?
    I actually think it's the same lady that teaches the classes in Artane and in Northwood! Still not half sure what I thought of it...I giggled for the entire class yet at the same time thought it was a whole lot of crazy in the one room.
    WTF zumba.....


    Jesus wept...
    :D I'm gonna try pilates next!
    What? she's not even injured confused.gif
    Lol


  • Advertisement
Advertisement