Building callouses and chasing goals

EmcD123 · 19-11-2015 12:03AM

Snatch + overhead squat
((1,1)x2) x2 55, x3 57.5
Was supposed to be doing this at 60 but just wasnt happening today

Clean and jerk
((1,1)x2) x2 75. x3 70
Wanted to do all these at 75 but I wasnt able to, just couldnt get moving

Back squat
5x5 100
these were really strong, felt really good

Deficit snatch 1st pull +snatch pull
((1,1)x2)x5 70

Overall I felt very sluggish and couldnt get moving right, was very inconsistent and just didnt have a great session except for the squats

EmcD123 · 21-11-2015 02:25PM

20/11

Snatch
wasnt snatching well,my shoulder mobility is severly limiting me here
So kept at it till i got 4 triples @60
Was just starting to really get some speed under them too when i drop the bar on my back:eek::eek:

:(

Clean and jerk
5x2 @70
My elbows are killing me on the jerks because of my shoulders aswell

Front squat
5x 90
5x92.5
4x95
5x90
4x90
Pretty good going here, only missed 2 reps

Deficit clean pulls
standing on 10kg plates
2x5 @90
3x5 @95
Have gotten a good bit stronger here, will try 100 next time

Going to the gym again this afternoon to work on mobility and some technical stuff

21-11-2015 04:46PM

are you saying it's shoulder mob that causes elbow pain from jerks?

EmcD123 · 22-11-2015 11:52AM

bluewolf wrote: »

are you saying it's shoulder mob that causes elbow pain from jerks?

Thats what I was told that day, coach is away at the moment so ill ask him about it when he gets back. But I was told that the lack of mobility means im not getting the bar into the right position behind the head and this is putting too much pressure on the joints all the way down my arms. Could be completely wrong of course but it doesnt sound too crazy

EmcD123 · 22-11-2015 12:04PM

Forgot to write yesterdays session

Snatch
went up to 40 then remember I tore a huge bister on the plam of my hand on friday and it was super painful so had to stop snatching

So went and did some back squats

Back squats
2x90
2x95
2x2 100
2x105
2x110
Then the staff said the gym was closing in 2 mins and I had to leave
So I did 1x115
then left
Had wanted to do as many doubles as possible at 110

EmcD123 · 23-11-2015 10:56PM

My palm is still torn up pretty badly so I couldnt really do any oly lifting but I still had a great session

Snatch
3x3 @40
2x3 @50
2x3 @55
2x1 @60
Hand was too sore after that so left it,

Didnt clean and jerk either tonight

Front squats
5x5 @95
Didnt miss a single rep,felt really strong, was a new 5 rep max on the first set.
Feel like my squats and pulls are really improving

Deficit clean pulls
Borrowed some straps for these so the grip wasnt an issue
Standing on 25kg bumper plate(quite a lot higher than last time)
3x5 @100
2x5 @80
Just couldnt do all the sets at 100 just yet

23-11-2015 11:41PM

EmcD123 wrote: »

Thats what I was told that day, coach is away at the moment so ill ask him about it when he gets back. But I was told that the lack of mobility means im not getting the bar into the right position behind the head and this is putting too much pressure on the joints all the way down my arms. Could be completely wrong of course but it doesnt sound too crazy

No it sounds right, I was having the odd bit of elbow pain from jerks as well as coach telling me my arms weren't behind enough
Didn't connect the dots ...

Hope your hands are ok shortly!

EmcD123 · 24-11-2015 10:28AM

bluewolf wrote: »

No it sounds right, I was having the odd bit of elbow pain from jerks as well as coach telling me my arms weren't behind enough
Didn't connect the dots ...

Hope your hands are ok shortly!

Its a real pain isnt it:P(such puns) Rally hard to fix mobility though so
The cut is still so tender,I dont know why it hasnt at least started healing yet

EmcD123 · 25-11-2015 10:57PM

Had another really good session this evening
My hand had also healed enough to do my programmed oly lifts without too much pain

Snatch + overhead squat
((1,1)x2)x5 @55
Didnt even bother trying at 60, just decided to try and get a bit of consistency going even if its a little lighter than its supposed to be

Clean and jerks
(2,2)x5 @70
These were easy enough. At the end i wasnt sure if i'd done 4 or 5 sets but im pretty sure i did 5. I decided to do one heavier single though just in case
1x80 absolutely nailed it
Had to resist the urge to max out right then and there:P

Back squats
5x5 105, :cool::cool:
These were really really easy, felt so strong on them
Could have increased the weight but decided a 5kg jump from last week was enough.

Snatch 1stpull +snatch pull
(1,1)x2x2 @80kg
(1,1)x2x3 @70
Just couldnt grip onto 80 becasue I didnt have straps this time.
Only remembered when I got home though that these were meant to done as deficit pulls

EmcD123 · 28-11-2015 04:56PM

Snatch
didnt do too good here, did triples at 50,55,57
and got 1 singles at 60, missed 60 about 5 more times

Clean fak +jerk
70 x2x2
72x2x2
80x1
The 80 felt really solid

Front squat
5x100
5x100
5x100
4x100
2x100
Didnt get the full 5x5 this time, was just not able for the last set

Mobility work
30 minutes at the end of session

EmcD123 · 30-11-2015 10:27PM

So this week is all about trying out for new 2,3 and 5 rep maxes
Today was the first session
Wasnt expecting a great session because I was tired and pretty sluggish during the day but as it turns out I pr'ed every single thing I did!!!

Snatch pull+snatch
50x2,55x2
60xFail, completely missed 60
62.5kg x2 Got a new 5kgPr on my snatch double.

Clean pull,clean Fak,jerk
(1,1,2)x60,(1,1,2)x65,(1,1,2)x70,(1,1,2)x75 did these with the 1 clean 2 jerks(with a rerack basically so as to save energy because I wouldnt miss the cleans)
2x80 Massive pr for a double, only got a crappy single here last week
1x85!! Matched my full clean and jerk single pr here, I smell more pr's here!:D:D
1x87.5 xfail, missed the jerk, got the clean Fak easy

Push press
50x5
55x3
Im feeling huge improvement in these even though I havent been training it
Back squat
new 5rm , @110kg
and 3x115kg
Squats are getting really strong in the last few weeks

Overall feeling good, the extra mobility work ive been doing over the last few weeks is starting to pay off aswell

Bodyweight:65.5kg

EmcD123 · 02-12-2015 11:10PM

Feeling disappointed today, didnt have a good session. I felt really flat and sluggish all day, mentally and physically fatigued as well. so ya im just feeling a bit down now really

Snatch
Got up to 65, meant to do a double here, finished with 3 singles

Clean and jerk
(1,1)x2 @80
Missed the jerk twice on 85, wasnt jerking well all the way up through the warmup sets either

Front squat
3x105
105 was previous 1rm, but I feel like if I wasnt so fatigued I would have gotten the 5 reps

EmcD123 · 05-12-2015 05:32PM

Last session this heavy max week
From next week on is a 7 week competition prep
Im feeling run down now, didnt push too hard yesterday on the olylifts either

Snatch
2x60
1x62.5 x4 just couldnt get the second rep on each 4 attempts

Clean and jerk
80x2 ,didnt try for heavier on caoches advice

Back squat
4x115, one more rep than last time but this time I really should have gotten the 5th rep, i lost focus on it and started descending for it before I was ready and just couldnt get it back up.
Spotter failed at spotting then too so the bar rolled all down my back and spat me out forward on my knees for the bail, Was really shaken afterwards but thankfully i didnt get hurt

EmcD123 · 07-12-2015 11:20PM

So first session of this new program, it was a grand session, nothing spectacular happened but it was very consistent

Snatch
5x2 @60
missed the double once but did an extra set to make up for it
Overall was snatching well and making some solid lifts

Clean and jerk
5x2 @75
Missed the double once here aswell but did and extra set to make up the 5
Again really solid, had one absolutely horrendous clean that I somehow managed to save but still got the jerk

Clean pulls
5x3 @100 these really werent too hard, pretty sure I could come close to cleaning this weight now

Push press
5x5 50
This is the most ive push pressed for 2 sets in a row before and I did it for 5 here. Im pressing it too much though, not using enough leg drive

First of the final exams starts tomorrow aswell with Analysis 1, means ill probably be tired for wednesdays session
I also started using myfitnesspal to try and figure out just how much I'm eating, today I ate somewhere around 3000 calories give or take a few because of me not being sure of the exact weight or portion size

EmcD123 · 10-12-2015 10:12AM

Hard hard session, exams have me dead already and ive only got the first one done

Weighed in at 67.8kg last night the heaviest Ive ever been on a scale ,hopefully it'll stay there

Snatch
worked up through the warmups taking my time, was snatching really well actually
then got easy double at 60
then 1x62.5kg missed the second rep
Didnt get a single snatch after that

:(

Jerk dip +Jerk
Warmed up with clean and jerk doubles until I remembered i was meant to do the dip and jerk
so then (2,1)x5 75
Really really easy ,didnt push the weight though after what happened with the snatch

Front squat
5x3 100
Felt absolutely buried under the bar right from the very first rep at 100,thankfully it was triples so i survived and got every rep.
But last night When i reracked the bar and got out from underneath I had immediate shooting pain down form my shoulders and collarbones so Im not sure what happened there

Strict Press
1x5 30, 4x5 35
First time doing these, they're horrible!!!!

EmcD123 · 12-12-2015 01:13PM

Got to the gym really late yesterday so didnt get time to do a proper warmup, Im regretting that this morning.

Overall had an okay session,but wasnt loose enough to do all the stuff right and missed some reps and had to cut the session short too

Snatch
1x60
1x60
2x60 x3
They were meant to be 5 doubles but I missed the second rep twice, coach said to count the missed reps as attempts this time and just to move on

Snatch balance
Dont know my real 1rm here so went for a 3 rep max
3x40,3x45,3x50,3x55,3x60 ,65x
I know I can do 65 but my shoulder was really really tight and just wouldnt move quick enough under the bar

Power clean/Power jerk
2x70 x4
Missed the first set completely, shoulder was really sore and tight couldnt get under bar quickly because of it

Back squat
3x80,3x90,3x100
3x110
3x110
Was meant to get 5 tripes at 110 but i ran out of time, squats are doing okay at the moment anyway so its okay

Will I only have 1 session on monday now before the thursday comp,also have 4 exams next week ,yay!

EmcD123 · 15-12-2015 10:44AM

Had a really really bad exam yesterday, and i came out of it feeling very faint, and very panicked,couldnt see straight at all, Id say my blood pressure went very low during it, it was honestly quite scary.
Walked to the gym immediately after the exam, tried to calm myself while stretching and then started in, wasnt up for much and decided to only do snatch and clean and jerk singles..... well that evening was probably my best session ever...

Snatch
1x2 50
1x4 55
1x2 60
1x1 62.5
1x1 65
1xX 67.5
Would have gotten a 1kg pr with the 67.5 but I just couldnt stabilise it when I stood it up

Clean and jerk
1x 70
1x75
1x80
1x85
1x90!!
1x95!!!
Thats a 10kgPr on my clean and jerk, the previous best was 85 and my best clean was only 90
I missed the catch twice on 95 but once I caught it it was easy, the jerk just sailed up so easily, could probably have done 100 but we have a comp on thursday and I need to save energy

I actually felt unbelievable in the clean and jerks ,like I could literally lift anything I put on the bar

Bodyweight: 66.5kg

Snatch is still stalling unfortunately,it should be at 70 by now at the very least

EmcD123 · 16-12-2015 10:05PM

So tomorrow is the competition, then the christmas party afterwards,cant wait

going to make this a long kind of status update post for my future self when I look back at this in a few months/weeks/years...

Have a really really busy day tomorrow, will be getting up early to study,then have a half9 exam,straight to the gym then to load bar for the comp and finally compete, followed by the christmas party and my last exam the day after that, It will definitely be exhausting so i've a feeling my comp numbers will reflect on all that, aswell as the rough exam week ive had

Took the session easy because of all that, did about 45mins of pure mobility and stretching before I did my session.
I'm really starting to see the effects of that in the last while,starting to get a lot more flexible,particularly in my hamstrings and glutes and shoulder mobility. My pecs are still too tight along with my quads but I just need to keep going, The right side of my chest is still particularly tight. But the knots in my back are finally going away, 2 weeks ago I managed to touch my toes, now I can put my hands flat on the ground.

Now Snatch
1x50,1x50
1x55,1x55
1x60
1x65 fail
1x65 fail
Am a bit pissed off with my snatch,there are some obvious faults in my technique that im trying to fix but its difficult

Clean and jerk
1x50
1x60
1x70
1x75
1x80
Was told to stop here even though I wanted to keep going up,I guess thats what a coach is for lol.
My clean and jerk is actually on point right now

I weighed in light today at 66kg,so im grand for the weigh-in tomorrow
Well that was one long post

EmcD123 · 18-12-2015 10:55AM

Competition was yesterday.
Im a little disappointed in myself with the numbers I posted even though my coach thinks it went really well, it mostly missing my snatch opener that Im most annoyed by

Bodyweight: 65.8

Snatch: 60x, 60, 65 the 65 was really easy, I really wanted an attempt at 70 but with missing my opener ,i just couldnt get to it

Clean and jerk: 85, 90(10kg comp pr), 95x Should have gotten the 95 ,the bar just flew up on the jerk almost a bit too fast and high and I couldnt keep control of it,coach says I could probably have jerked near 100 yesterday,next time

Club christmas party was afterwards then, had a great meal:D

Plus my weightlifting singlet arrived in the post yesterday and clubs are in january.
Today is also the day of my last exam for this semester

Darrenon91 · 18-12-2015 11:30AM

Good stuff. Don't know how ya even managed to focus on the comp with exams in the middle so fair play.

EmcD123 · 18-12-2015 12:39PM

Darrenon91 wrote: »

Good stuff. Don't know how ya even managed to focus on the comp with exams in the middle so fair play.

It was really tough, im really really drained right now though. So im definitely skipping training tonight

18-12-2015 01:47PM

well done!!!

EmcD123 · 18-12-2015 02:34PM

bluewolf wrote: »

well done!!!

Thank you!

Alf Veedersane · 18-12-2015 02:43PM

Well done fella.

Considering everything that's a sterling performance.

That said, training used to be an oasis after classes and labs but by christ the end of exams used have me flaked. Give yourself a few days to just ease back up!

EmcD123 · 18-12-2015 02:52PM

The exams were also an absolute nightmare this semester, really really difficult to point where even if you'd studied really hard you'd do quite badly in them

EmcD123 · 19-12-2015 12:30AM

Did a little over 2 and a half hours this evening of foam rolling and stretching,feeling really good now.
Was crazy tight in loads of spots even though I made sure to warm down properly yesterday.
Anyway really enjoyed this, decided it was a much better idea than going out tonight.:cool::cool:
Been rolling the hip joint area for a while now and its getting a lot better ,no longer quite as sore when im rolling it

EmcD123 · 19-12-2015 07:13PM

Terrible session today,bus was late so didnt get to the gym as early as I wanted, then remembered its a saturday and the gym closes at 5, so with only 40 minutes to do my whole session there wasnt much hope.
Did a few quick stretches but not nearly enough started in straight away
Snatch
1x2 40
1x2 50
1x2 55
1x60
1x62.5
Couldnt do anymore and did all that in 10 mins so there really wasnt enough warmup sets either

Jerk drive + Jerk
Worked up to (1,1)x2 75
Chest was too tight and didnt have time to stretch it so left the jerks at that

Front squat
Worked up to a handy triple at 105 but had to stop then because the gym closed

EmcD123 · 21-12-2015 01:33PM

Mobility and stretching for about an hour and a half this morning, was very tight and since im holidays id like to try to do this every day.
My right chest was actually unbeliveably tight this morning but its sorted now aswell as the hip flexors, hopefully that will also help me out for this evenings oly lifting

EmcD123 · 21-12-2015 09:52PM

Well I hit the percentages tonight but only just about. It was another evening of no real progress on the snatch at all...im trying not to let it get to me but its getting more difficult not to get frustrated

Snatch
1x2 50
2x1 55
2x1 60
1x62.5
The about 5 misses at 65 and 60...

Jerk drive +Jerk
70x1
75x1
80x1
85x1
90x
These felt decent as usual,im not as good from the rack anyway so I dont mind missing the 90

Snatch pulls
3x3 70

Push press
3 rep max of 55
60x1 5kg pr

EmcD123 · 22-12-2015 07:54PM

Well after the negative comments only yesterday on my snatch I made a big much needed pr in it to finally hit what has been a goal number for a while now
Had a great session and im very happy with it. Got a number of videos of my lifts from this session too so im waiting to be sent those and i'll try to post them here when I get them

Snatch
60x1
62.5x1
65x
65x1
67.5x1
70x
70x1 (4kg pr)
Really happy with it,the technique just clicked tonight, probably wont manage it again for a while but at least I know that im making progress even if its slow

Snatch Balance
Had to work up to a 2 rep max
New 2rm is 70kg
Previous 1rm was 65 so thats also a big pr

Power Clean/Power Jerk
70x1
75x1
80x1
85x
85x1
87.5 x1 (12.5kg pr on prjerk,15kg on prclean)
These felt really strong.I tried 90 but I couldnt do the power clean,didnt take a second attempt

Back squats
Worked up to 110x3 and had to leave it then,was way too fatigued

Building callouses and chasing goals

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