Building callouses and chasing goals

EmcD123 · 23-04-2016 03:35PM

Legs were mush after yesterdays training, but I actually had a very good session. Malta is only around 2 weeks away! and I'm feeling really strong so thats good

Snatch
40x4
50x3
60x2
65x1
75x1
74 2x1 First was with straps,second with hookgrip

Power Clean+Power Jerk+Jerk
Up to 85
Missed the power jerk at 90 again this week

Clean Pulls
3x3 110 Felt really strong and fast

Back Squat
60x6
80x3
100x2
125x3
Legs were sore and squats felt really heavy after yesterdays squatting, probably shouldnt have tried the 140 that time

Glute Ham Raises
Now that I've finally found out how to do these I did a few.they're pretty easy
2x10

Alf Veedersane · 23-04-2016 04:27PM

EmcD123 wrote: »

Glute Ham Raises
Now that I've finally found out how to do these I did a few.they're pretty easy
2x10

The closer your knees are to the pad, the harder it'll be. And the higher the anchor for your feet is.

EmcD123 · 23-04-2016 04:37PM

Alf Veedersane wrote: »

The closer your knees are to the pad, the harder it'll be. And the higher the anchor for your feet is.

I still havent really figured out all of that,I had it set to the smallest distance between the feet and the pad so I'd say my knees were pretty close
its just that everyone I know who does these is absolutely in agony during them and I just feel a slight burn in my hamstrings, maybe im just strong:P

23-04-2016 07:18PM

EmcD123 wrote: »

I still havent really figured out all of that,I had it set to the smallest distance between the feet and the pad so I'd say my knees were pretty close
its just that everyone I know who does these is absolutely in agony during them and I just feel a slight burn in my hamstrings, maybe im just strong:P

yeah I thought they were easy til hanley corrected my form
I'm still not 100% convinced I'm doing them fully right but close

EmcD123 · 23-04-2016 08:25PM

bluewolf wrote: »

yeah I thought they were easy til hanley corrected my form
I'm still not 100% convinced I'm doing them fully right but close

Most confusing excercise ever,turns out I was doing back extensions up until today though:rolleyes:

EmcD123 · 25-04-2016 09:37PM

So max out day was today!! I absolutely killed it!!
Wasnt feeling particularly good all day, was pretty dehydrated,tired. Muscles felt stiff and sore but when I got into the gym that all went away

President of weightlifting Ireland who will be our coach in Malta was down to watch us train today so I was really nervous and just wanted to show him what I can do

Bought a can of the nocca energy drink today for the first time. 180mgs caffeine ,a boatload of sugar and bcaa's in it. I was buzzing for the whole session

Snatch
40x4
50x3
55x2
60x1
65x1
70x1
74x1
77x1
80x1
82x1 (4kg PR)
The 80 was very clean, 82 was a struggle,really had to fight to save it but I'm really really happy with my progress on the snatch lately

Clean and Jerk
Big things happened here
40x2
50x2
60x1
70x1
80x1
85x1 shaky jerk here
90x1 nailed it
94x1(old pr is 95)
97x1
100x1
102x1 !!!!:eek::eek: (7kg PR)
The 102 felt easy!!

So Total is: 184 (12kg PR)
Bodyweight: Somewhere around 70kg

Snatch Pulls
3x3 90

Warm down: Back extensions + Strict Press
3x10 back extension
strict press 4x5 40

The stars must have aligned for me or something because I really pulled that performance out of nowhere,dont know where it came from

EmcD123 · 28-04-2016 09:22AM

Ya so yesterdays session didnt look anything like mondays lol

Literally could not find the motivation to try. Had linear algebra exam yesterday,came out of it feeling pretty good but also really exhausted.

Got to the gym,didnt want to train but did anyway.

Power Snatch
3x3 40 drill work
50x3x2
55x2
60x1
65x1
67.5x1

Power Clean+Power Jerk
40x2
50x1
60x1
70x1
80x1
90xx

Front Squat
60x3
80x2
100x2
115x1
125x

Everything felt heavy,and I was slow and unfocused. Just couldnt get it together. Had wanted to front squat 130 but got absolutely pinned under 125

EmcD123 · 30-04-2016 04:48PM

Two sessions to post today. One good one and one not so good one

Friday Evening
Not a good day,was meant to hit heavy singles but didnt really get anywhere close
Snatch
70x1
74x
74x
70x1
74x
50 3x3
60 x3
Just really sucked,was doing all kinds of weird technical errors

Clean and Jerk
Up to 95, easy enough but the jerks were slow

Clean Pulls
3x3 115

Saturday Morning

Had to front squat first this morning I dont usually do that,but I have to admit I liked it,had a very enjoyable session and came away with loads of pr's
Front Squat
120x
125x1 (5kg pr)
130x
Kept losing tightness as I came out of the hole,missed 120 but knew I only lost it because I couldnt keep tight. Decided to borrow someones belt to try 125 and it just helped me out with 'feeling' tight. I'm not going to start using one to train,I was just really fatigued is all today so tried it out

Power Snatch
To max: 70 (5kg pr) it was significantly above paralell
75 was a snatch,was a bit ambitious anyway

Power Clean+ Power Jerk
To max: 95 (5kg pr)
The depth on the power clean was a little controversial but the power jerk was easy so i'm counting it

EmcD123 · 04-05-2016 07:48PM

I got to the gym in tuesday morning this week,didnt get to post it till now

Didnt stretch at all,just ran in,hit the openers and left

Snatch
2x1 70

Clean and Jerk
90x1

Back Squat
120x1

Thats the last session before I get to Malta.
Just packing the bags now though,heading off on the bus tomorrow,we'll get a light session done in the training hall over here then the competition

Alf Veedersane · 04-05-2016 09:33PM

Best of luck over there fella!

EmcD123 · 04-05-2016 10:04PM

Alf Veedersane wrote: »

Best of luck over there fella!

Thanks,the nerves havent started setting in just yet

but by this time tomorrow i'll be shaking and everything

04-05-2016 10:27PM

oooooooooooooooo gluck!!

Aspiring · 04-05-2016 11:36PM

Best of luck, hope it goes well!

dylbert · 05-05-2016 07:34AM

Good luck dude!

EmcD123 · 05-05-2016 08:46AM

bluewolf wrote: »

oooooooooooooooo gluck!!

Aspiring wrote: »

Best of luck, hope it goes well!

dylbert wrote: »

Good luck dude!

Thanks Everyone! Starting to get nervous now,havent been on a plane in years

Darrenon91 · 05-05-2016 10:29AM

Best of luck man.

EmcD123 · 07-05-2016 06:24PM

Probably the best 2 days of my life!!

Had a quick light training session on the friday and went for a walk along the beach as well as swimming in the sea

Saturday
Bodyweight: 68.18kg

Snatch: 70, 75, 80(2kg comp pr)
Clean and Jerk: 90x, 90, 95
Total: 175

Got really friendly with the turkish team over the 2 days aswell
Place was full of world and european champions,was a little scary

EmcD123 · 15-05-2016 05:12PM

Right So, been lying low ,recovering all week since malta.

Went for a run today. It was my first run in ages,probably since around november last year

30 minutes of a run. Probably around 5-5.5km judging from past experience
Felt surprisingly good during it, and kept a pretty decent pace throughout.

I'm going to try do the same tomorrow if I can

Will resume lifting on wednesday

EmcD123 · 17-05-2016 01:54PM

The DOMS from sundays run were unreal. I actually struggled to get out of bed yesterday morning. Had to sit down for the whole day because I was in so much pain.

The muscle pain really eased off this morning so I went for another run. This one was disappointing but much more like what I would have expected me to be like compared to sunday.

Stats: 4.77km, 32 minutes

Pretty terrible:(

EmcD123 · 18-05-2016 09:57PM

First session back since Malta. Felt pretty rusty, And legs are still really sore from the running

So this is the start of a bodybuilding style program

Snatch
5x3 60

Bench Press
3x10 40

Bent Over Row
3x10 50

Dips
1x10
8 + 2 negative phase only
5 + 5 negatives

Wide Grip Pull Ups
3x10 using purple band for assistance

Every muscle in my upper body is now on fire,its awful

EmcD123 · 20-05-2016 09:08PM

Another unbelivably hard session for me. This time though I had to hobble out of the gym and right now I feel pretty nauseous from it

Sotts Press
3x5 20
2x5 25
1x2 30(10kg pr)
These really shocked me,the recent improvements in my strict press seemed to have really helped here

Power Clean+Power Jerk
5x3 65
Just felt really rusty,bar path was pretty bad on the clean part

Back Squats
2x10 100 (volume pr)
1x10 105(5kg pr on 10 rep max)
Legs were actually broken after these,thought I heard my legs crying lol

Bulgarian Split Squats
2x10 40
1x10 50
Actually cant do these,dont really know what to do with the back foot during them

Romanian-Deadlifts
3x10 80
These were pretty horrible but I got them done

Alf Veedersane · 20-05-2016 09:37PM

EmcD123 wrote: »

Bulgarian Split Squats
2x10 40
1x10 50
Actually cant do these,dont really know what to do with the back foot during them

As little as possible.

They take a bit of getting used to but they're a great exercise.

EmcD123 · 21-05-2016 11:02AM

Alf Veedersane wrote: »

As little as possible.

They take a bit of getting used to but they're a great exercise.

It just feels so uncomfortable,thankfully I wont have to do them much :P

EmcD123 · 22-05-2016 02:39PM

Todays session was a bit of a disaster, friday was probably done too heavy and my legs are in agony still. Just wasnt really able for today

Snatch
3x5 60
1x4 60
1x3 60
Was supposed to be 5x5 but my legs wouldnt stop cramping,also it felt really heavy even though it shouldnt have

Push Press
1x10 40
1x5 45
Got really lightheaded at this point so didnt do anymore push presses

Reverse Crunches
3x10
Wasnt really doing these right so did some actual crunches too to make up for it
Crunches
3x10

Arnold Press
Didnt know what this was so basically just did an overhead press with dumbells.found out afterwards what it was and I wasnt that far off in my guess
3x10 10kg in each hand

Russian Twists
3x16 15kg

Dips
2x10
1x8
Lot better than wednesdays session already at these

EmcD123 · 24-05-2016 10:53AM

Yesterdays session

Drop Snatch
5x5 40

Jerk from rack
5x3 75
These felt awkward and heavy,my timing was completely off

Front Squat
80x10
90x10
95x5
Could probably have gotten the 10 reps at 95 but I was getting a pretty painful twinge in my back so I decided to rerack after 5

Bulgarian split squats
10x20
2x10 30

Glute ham raises
3x10

EmcD123 · 25-05-2016 10:24PM

Had a pretty successful upper body session today

Snatch
5x3 60
These are starting to feel pretty good again

Bench Press
2x10 45
1x10 40
Delighted with these,form is getting better too

Bent Over Rows
3x10 50

Dips
3x10
Actually got all the reps in this time

Wide Grip Pullups
Used purple band for asistance
1x10
1x8
1x5
Still suck at these

EmcD123 · 27-05-2016 10:01PM

Really hard session tonight,but I think Im finally adapting to all this volume

Sotts Pess
5x20
4x5 25

Power Clean+Power Jerk
5x3 70
Current level of shoulder mobility is making these difficult

Back Squat
100x10
105x10
110x10(5kg pr on 10rm)
Had to rerack for just a few seconds on the 8th rep of 110 due to a leg cramp but I got back under in maybe 5 seconds and finished the set

Bulgarian Split Squat
3x10 30

RDL's
3x10 80

EmcD123 · 28-05-2016 01:38PM

Last week for the 4th session I was in agony from the squat session. This week I was a lot better and actually had a good session today. I feel like im finally getting used to this kind of volume

Snatch
5x5 60
Its unreal how difficult 5x5 is for snatches...

Push Press
40x10
45x10
50x10
Did a lot better here than last week

Reverse Crunches
3x10

Arnold Press
3x10 10kg in each hand

Dips
3x10 feeling strong on these,might try them weighted next week

Back Squat
Wasnt on the program but like doing a single to get my legs moving a bit after yesterdays session
100x1 in my flat shoes
Didnt realise how much easier it is to squat in the oly shoes until today

Darrenon91 · 30-05-2016 09:21AM

I need to ask a question. How do you keep your shoulders feeling ok? Im just reading some of your posts thinking his shoulders must be fu**ed after that.

Even when I was doing crossfit I found my shoulders were constantly sore but just got on with it really but just wondering do you do anything specifically?

EmcD123 · 30-05-2016 08:56PM

Darrenon91 wrote: »

I need to ask a question. How do you keep your shoulders feeling ok? Im just reading some of your posts thinking his shoulders must be fu**ed after that.

Even when I was doing crossfit I found my shoulders were constantly sore but just got on with it really but just wondering do you do anything specifically?

Well I've never really felt too bad in my shoulders other than doms,but I dont do a huge amount of shoulder work, I find the olympic lifts dont tax my upper body very much at all.
I do a fair amount of mobility for my shoulders,not enough though,it would be better if I did more.

But then again it might just be that I've gotten used to having sore muscles and just not noticing it anymore which is what I suspect is happening

Building callouses and chasing goals

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