Building callouses and chasing goals

22-12-2015 08:08PM

well done!

EmcD123 · 22-12-2015 08:40PM

bluewolf wrote: »

well done!

Thanks,will probably be like the walking dead all day tomorrow though:D

EmcD123 · 22-12-2015 11:55PM

Well heres the videos of the Pr lifts. I always think I look really funny in videos, really cringey to watch. Anyway the lifts arent my cleanest lifts ever but its a start.

The snatch has a pretty big jump forward but Im working on it
And it doesnt look like I locked out one of my arms on the power jerk
My technique manages to look horrible on video though lol it seemed much cooler in my head ,have a lot to work on
Bodyweight tonight was 65kg ,the lightest Ive been in a while

EmcD123 · 23-12-2015 08:47PM

Got into the gym this afternoon,tried to move and then realised I was unbelivably tight all over, couldnt even put weight on the foam roller it was that bad.
Tried to loosen out for an entire hour but to no avail .Started lifting then ,didnt come close to the heights of yesterday but considering my condition today and the three hard days ive done this week it was a pretty decent session

Snatch
Worked up to 1x60
Missed 62.5kg twice behind me ,I basically forgot to hold on
Also missed 65kg behind me

Jerk Drive/Jerk
1x70
1x75
1x80
85x
85x
Just wasnt happening today,im lousy from the rack anyway just cant get that same position as when i stand up from a clean. I had a really bad rerack at 75kg though and really hurt my back

Front squat
2x3 100kg
Had to leave the third set because my back was really sore but the weight itself felt really manageable even with all that pain

Probably wont go gym again until monday,time to work on recovery for a few days

EmcD123 · 28-12-2015 06:13PM

Had a really good session today, its not the one that was on the program though because I forgot to check it this morning but it still went well

Snatch
3x1 70
Was a big pr last week and now I did it for three easy singles,definitely had 75 in the tank today but was told not to :rolleyes:

jerk drive+Jerk
I still suck from the rack but im getting better
(1,1) 70kg,75kg,80xkg,80kg,85x,85x
I never get a good position from the rack

Back squats
Worked up to a new 3 rep max!!
3x100
3x110
3x115
3x120 pr
3x125 pr
Had the tiniest bit of help at the top of the last rep at 125 but not enough to not count the rep .My previous 1 rep max was 120 so that definitely progress with my squat strength

Now Im definitely focusing all my energy on the 220kg total for european juniors this september.
So thats my goal that im going to chase after for this year. Ive been told I could manage it if I got my weight sorted and upped the training a it.so thats what im going to try and do

Right now im on a general strength program that will have a mini peak for nation club champs but with the aim to reach a peak for national juniors

EmcD123 · 30-12-2015 09:50PM

Was a bit dead for todays session, legs were heavy and werent able to generate much power at all but I pushed through and got an okay session in the end

Sotts press
5x5 30
Snatch
50x3
52.5x3
57.5x2
62.5x1
Was supposed to do doubles at 62.5 but just couldnt do it,was too fatigued

Clean+prClean+Jerk
(1,1) up to a max
max:80
Couldnt power clean at all and when I did stand up the cleans legs were so dead I couldnt jerk

Snatch Pulls
4x5 77.5
1x5 80
Forgot to take the extra weight off for the last set after someone else worked in but the 80 was actually pretty easy

EmcD123 · 02-01-2016 11:30PM

had a lot of late nights this week due to new years and all that so todays session again wasnt the best,but the snatches were good so thats a plus

Drop snatch
5x5 40
these were grand,im not very good at them though but im getting in on it quickly

Snatch
40x3
50x3
55x3
60 x2x2
65 x2x2
Missed 70 twice ,fairly solid reps ,technique was a little off today ,the bar kept going forward on me

Power Clean/Power Jerk
These went horrible,my elbow got really pained and uncomfortable during these and I just couldnt stabilise anything overhead
40x3
50x3
60x3
70x
60x2
65x2
70x1
70x1
75x

Front squat
These were also pretty bad, had to bail after 3 sets,was too wrecked,thought I was gonna get sick
2x5 100
1x5 90

EmcD123 · 05-01-2016 07:05PM

Forgot to log last nights session

Snacth + Overhead squat
(1,1)x2 50,52.5,57.5
(1,1)x1 60
(1,1)x3 62.5
Pretty solid, only missed 2 reps but retook both of them. technique is improving ,theres still several things Im still not doing right but they dont all happen in the one rep anymore lol

Jerk dip +Jerk
(1,1)x2 67,73,77,
(1,1)x1 83
(1,1)x3 87.5
Only got 2 sets of 87.5 because I missed the second and third one but retook the second and just didnt have the energy to retake the 3rd set.
Overall there looking good, had to work on getting a longer split though. Had my rack height adjusted to be lower and that seemed to solve the issue I was having with rack jerks up till now

Back squats
2x5 115
1x4 115
2x5 100
115 was a pr 5 rep max and I got nearly 3 sets of it so im happy with that. I really like back squats :rolleyes: love training them

Push press
5x40
5x50
5x50
4x50
2x50
was exhausted at this stage and my pressing strength is weak so wasnt surprised I couldnt get all the reps in. Didnt try for another set at 50

EmcD123 · 07-01-2016 11:04PM

Yesterdays session:

Was a decent session,felt really heavy and hard though
Sotts press
5x5 20kg

Snacth
50x3
55x3
60x2
62.5x1
65x1x2
didnt get the third single at 65

Power clean +Clean+Jerk
Up to a max
max:80
just missed jerk at 85
got a double clean at 90

Clean and Jerk
3x1 80
These took about 6 misses to get the 3 singles

Snatch pulls
5x5 80

EmcD123 · 10-01-2016 01:31AM

have to log yesterdays session and today, two very solid sessions very happy with them. Im tired now though thats for definite.

Yesterday

Drop snatch
2x5 40
2x5 45
1x3 50

Snatch
50x3
55x3
60x2
62.5x1
65x1
67.5x1
Very very easy

Push press +Jerk step through
(3,3)x4 50

Front squats
5x5 95

Today

Power snatch +Overhead squat
40x3
45x3
50x2
55x1
60x1
62.5x1
Missed 65

Snatch balance
Work up to 3 rep max
max: 65 ,5kg pr on previous 3rm
Then 3x2 60

Jerk from head
3x3 40
Found it really hard to hold bar over my head

Clean pulls
3x5 100
2x5 105(These were a bit too heavy)

Was finished then and decided to cheekily max out the deadlift since I was curious
Deadlift: 135 (25kg pr)
Couldnt get 140 off the floor

ninamc · 10-01-2016 11:29AM

That's a huge jump in your DL, congratulations. And all your Weight-lifting PRs, all your hard work paying off

EmcD123 · 10-01-2016 11:42AM

ninamc wrote: »

That's a huge jump in your DL, congratulations. And all your Weight-lifting PRs, all your hard work paying off

Thank you so much

I did have straps this time though. Ya it is all starting to pay off in the last while now ,theres been a huge amount of pr's lately with our entire group so I think its just been that the training is all being programmed really well.

EmcD123 · 12-01-2016 12:31AM

Good session again tonight. Snatch technique was a little off but I still hit 90% successfully. Also more front squat pr's!! and I have it on video

Snatch+Overhead Squat
(1,1)x2 50kg,55,60
(1,1)x1 65
Missed 67.5 twice

Jerk dip+Jerk
(1,1)x2 67, 73, 77, 83
(1,1)x1 87
Missed 90 twice

Front squat
4x4 100
1x4 105 pr (matches my previous 3 rep max, but this time I did much more squat volume before attempting the pr compared to last time I squatted 105, also it was way way easier)

Push press
3x5 40
1x5 45
1x4 47.5

Here's the front squat video,I think I got good depth and the technique looks fairly sound to me but if anyone here notices anything they could critique let me know

EmcD123 · 15-01-2016 10:41AM

Forgot to post wednesdays session till now.
So ya again it was another decent session. Im getting more consistent at the 95% range lifts every session.

Drop snatch
2x4 40
2x4 45
1x4 50
Getting a little better at these

Snatch
50x3
55x3
60x2
65x1
67.5x1
70xx
Should have got 70,I pulled it really high and went too low so it crashed on my shoulders so I wasnt able to keep the lockout from the shock,but it was a really good rep

Clean and jerk
60x3
70x3
80x2
85x1
90x1
95xx
Felt good, havent done cleans in ages so they felt really heavy,but my jerk technique is definitely improving

Snatch pulls
4x5 80
These felt really really good,technique was on point for them

EmcD123 · 16-01-2016 09:30PM

Friday

These was a really good session, hit every snatch with only one miss and made a big squat pr again

Snatch Pull+Snatch (1,1)
50x2
55x2
60x2
62.5x1
65x1
67.5x1

Push press+Jerk step through (3,3 per set)
40x1
45x1
50x1
55x1

Jerk from rack
Was way too tired for these after pushing the previous overhead complex
67x3
73x2
77x1
83xx

Back squats
4x5 115
1x3 115
Massive volume PR, was just 2 reps short of getting 5x5 after coming up just short of 3 sets last week

Saturday
Legs were in unbelivable agony this morning after yesterdays squats.Tokk almost an hour of warming up to manage a full squat

Power Snatches
40x3
45x3
50x3
55x2x2
60x2x1(2 singles)
COuldnt get the rest of the reps, these were a huge mess

Power clean+Push press+Jerk from head
Go to max of (1,1,3):
x40,45,50,52.5
After that I couldnt hold the bar in place for jerks from head

Power clean+Push press
Go to max of (1,3):
x40,45,50,52.5,55,56,58pr
Completely failed on 59, the squats completely wiped my leg drive for today so Im surprised I got the push press pr

Power clean
To 3 rep max:
x50,55,60,65,70,75
Never done triples with this before, was really hard,thumbs are in bits at the moment so I could barely grip the bar

EmcD123 · 21-01-2016 10:07PM

Couldnt seem to find a time where boards.ie was working right for me in the last few days so here my last 2 sessions

Monday

Snatch+Overhead Squat
To max: managed to match my snatch pr 70 here
Came unbeliveably close to 72.5 but lost it behind

Jerk dip +Jerk from rack
to max: Only got to 85 here but still happy enough with it

Front squat
5x4 105 Big pr here, got it as a 4 rep max last week and here I did it for 5 sets

Floor in the gym was really slippy and that why I missed the snatch,footing was really bad for jerks aswell because of it.

Wednesday
Worst session Ive ever done I think, everything just went terrible

Drop Snatches
2x3 40
1x3 45
2x3 50

Snatch
to max: only got a really horrible 60, Missed more attempts that I got and missed a pile of snatches at 40 and 50.

Clean and jerk
to max:Only went as far as 75 because the jerks were really hurting my shoulders and elbows

Snatch pulls
5x3 80

EmcD123 · 22-01-2016 07:11PM

Had a decent session today, much better than wednesday.
Snatch Pull+Snatch
To max:
50x3
55x2
60x2
65x1
70x
70x1
72.5xx, Came really really close on the second attempt just didnt lock out hard enough

jerks from the rack
60x2
70x1
75x1
80x1
85x1 These was a really solid rep
90xx The first attempt I got a good split but the bar wasnt high enough so i didnt get locked out had to drop it then

Push press+Jerk step through
(3,3) to max:
40x1
45x1
50x1
55xx Couldnt do all the push presses

Back squats
was meant to be 5x5 ,But I lost my balance on one of the rack jerks and hurt my back a tiny bit and the squats were aggravating it. I dont mind too much though since my squatting has been pretty consistent
So i ditched this after working up to 120x1

EmcD123 · 23-01-2016 08:29PM

Had a really good session today. Powers and overhead work was on the program today and I made quite a lot of pr's

Power snatch
to max: 67.5kg(5.5kg PR)
Jumps: 40x2,45x2,50x2,55x1,60x2,65x1,67.5x1,70x
Came really close to 70,I just lost it in front,

Snatch Balance
to max: 85kg(15kg PR)
Managed to lock out 90 over my head but couldnt hold the lockout for long enough

Power Clean+Push press+Jerk from head
(1,1,3) to max: 52
Cant actually hold anymore over my head safely for the jerks from head

Power Clean+Push Press
To max: 65kg(5kg PR)

Power Clean
To max: 85kg
Didnt get 90 this time either,

EmcD123 · 25-01-2016 09:50PM

Taper week all this week in the leadup to clubs on saturday, so today was a short easy enough session

Front squats
Work up to a heavy single: 115kg(10kg PR)
Its technically a pr but thats only because I havent maxed in ages, Was very easy, I probably have 120 possibly 125 in me at the moment

Power Snatch +Snatch
Up to 90%: 65kg ,again smooth enough

Power Clean +Power Jerks
Up to 90% again: 75kg
Very tidy reps here, my power clean has improved a lot in the last 3 weeks

25-01-2016 11:35PM

i was posting to go "jerk from head??" then i saw snatch balance +15kg PR

jaysus

EmcD123 · 26-01-2016 02:03PM

bluewolf wrote: »

i was posting to go "jerk from head??" then i saw snatch balance +15kg PR

jaysus

Jerk from head is a nasty assistance thing,you hold the bar just over your head,go up on your toes and then drive it up and split, Its supposed to quicken your split

Haha yes wasnt expecting that pr at all,I very nearly made it a +20kg PR:D

EmcD123 · 28-01-2016 10:31AM

Last real session before the cop on saturday.
Worked up to my opener on both lifts and then a single on front squats

Snatch:65x2

Clean and jerk:90x,85, Will lower my opener from 90 to 87

Front squat:105 with a short pause, the pause makes it a lot harder

Theres just a technique session now on friday to keep fresh

EmcD123 · 29-01-2016 07:01PM

Load of mobility work first

Snatch: up to 60x1
Very smooth and easy,was catching them better than I usually do

Clean and jerk: up to 80
Again very easy

Very simple quick session before tomorrows comp,Im pretty excited for it

ninamc · 30-01-2016 05:45PM

Hope today went well for you

EmcD123 · 31-01-2016 12:14PM

Was an okay comp,little dissappointed but it really didnt go all that badly

Bodyweight: 66.3 heaviest i've weighed in yet

Snatch: 65 ,67 ,70x
Lost 70 forward ,was a really dumb miss

Clean and jerk: 85, 87, 90x
Threw the jerk forward on 90,held onto it because I thought I could save it but I ran out of platform

Have a lot more than that in me though but national juniors are in a month and thats when the performance matters I guess

EmcD123 · 01-02-2016 11:45PM

Got an absolute monster of a programme this week. But Im done the first session and I have to admit I really enjoyed it

No hookgrip,No foot movement,No contact Snatches
These were hard to do but once I got in on them they were good,and the snatches afterward were much better after doing these
4x3 45

Snatches
6x2 60
These felt very good and solid

Jerk dip +Jerk
(2,2) per set
80x2
75x2
77.5x2
These were really hard but I need to work on my jerk still

Deficit Clean Pulls
5x5 105 with a pause at the top
Im confident I could clean 100 now after doing these relatively easily

One arm row
3x10 30
Really hard,grip strength was very much tested here, ugh hate bodybuilding stuff

EmcD123 · 03-02-2016 11:47PM

Felt drained tonight, there was just no power in my legs but I got through it
Serious DOMS from mondays session were the cause

Snatch Balance+ Overhead Squat
(1,2)x5 65
This was pretty hard,elbow were already fatigued from monday so lockout wasnt the best

Power Clean+Power Jerk
6x2 75
These were pretty solid ,would have been to drained to go any higher anyway

Front squat
Tried 110 for 5 but ended with
110x3 for a new 3 rep max but i kinda regret trying it, just wasnt the day for it
Then 100x3,100x5
90 2x5
Because of the 110 I wasted so much energy I couldnt even finish it at 100

Russian Twists
3x20 12kg
Was unsure what I could do here so kept the weight light

Got home and found out that my program also had press in split on it but I forgot to do it but my shoulders and elbows were too dead anyway

EmcD123 · 06-02-2016 06:23PM

Friday night
Snatch FAK
Didn't get these at all
60 2x2
55x2
50 2x2
Clean and jerk
77.5 4x2
75 2x2
These were good, jerks were kinda messy though
Deficit Snatch pulls
5x5 77.5
Bench Press
5x5 40
My first time doing these, found it really hard

Saturday Morning

No hookgrip,No foot movement,no hookgrip snatches
4x3 47.5
Love these as a warmup for snatches
Snatch
6x2 62.5 really solid here,didn't miss a single rep
Push Press
55x4
50 2x5
50 2x3
Back squats
5x5 110
Couldn't do any heavier today
Glute ham raises
3x10
Romanian deadlifts
2x10 60
2x8 70
Glute activation
Crab walks with green resistance band

EmcD123 · 08-02-2016 10:02PM

Awesome session tonight, im making some serious gains on this trianing cycle i'm on,I feel so strong

No hookgrip,No footmovement,No contact Snatches
4x3 45
There was a questionable amount of contact on some of them,but these are making my snatch smoother

Snatch
Wasnt the best day for snatching,but I made all my reps,They were going forward on me quite a lot though
3x2 60
3x2 62.5
Im getting better at doubles though

Jerk Dip+Jerk
6x2 80 Big volume Pr
Missed a load of light ones, lower weights felt really heavy,I got fed up,I got Angry, then I smashed every rep at 80!!:cool::cool: I'm still buzzing from it

Deficit Clean Pulls
5x5 105 These were easy,had much more control at the top of the pull this week

One Arm Row
3x10 25
Made some sick gains here,much more control than last week

EmcD123 · 10-02-2016 10:10PM

Absolutely destroyed this evenings session!!!!!

Snatch Blance+OverHead Squat
(1,2)x5 70
Elbows werent the best on the overhead squats but I got through it

Power Clean+Power Jerk
The caffeine kicked in here lol
7x2 80
80 was a 2 rep max, and I did 7 set of it :cool::cool::cool: I feel like such a beast, was meant to be 6 doubles but I just missed a rep earlier on so I did an extra set

Front squat
105x5
105x3
100x3x2
90x5
Legs were fine,they werent tired at all, but my lats and shoulders were so wasted from the power jerks that I couldnt hold my front rack position for the squats

Press in split
5x5 30, Can't press for my life, these were more like split push presses

Russian twist
3x20 15kg

Absolutely loving this training cycle!

Building callouses and chasing goals

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