тяжелая атлетик&

token · 07-01-2014 10:57pm

How's the wrist? Also the video of you being an idiot is private so we can't share in the idiocy.

DylanJM · 08-01-2014 10:49am

token wrote: »

How's the wrist?

It's getting better. I can hold an empty bar overhead without too much discomfort so I think in another couple of weeks or so it'll be ready to go.

I'm not too bothered by it at the minute because I've decided to use the first 8-10 weeks of the year just for strength related stuff and making my pull as strong as possible. Once that's out of the way I'll go back to the classical lifts while just doing maintenance stuff for strength exercises.

Also the video of you being an idiot is private so we can't share in the idiocy.

Thanks for the heads up. Should be fixed now.

Edwardius · 08-01-2014 2:28pm

DylanJM wrote: »

http://www.youtube.com/watch?v=7ZGjUf2HGd8

I am an idiot

Stylish dismount 10/10

DylanJM · 09-01-2014 6:17pm

Today:

Front Squats:

100kg x 3
105kg x 3
110kg x 3

Used a full grip on the bar rather than finger tips. I'm hoping to do this for my cleans as well once I'm back training them. Stretched my adductors loads before hand as well which made everything feel miles better.

Snatch Pull:

70kg 2 x 3
80kg 2 x 3
90kg 2 x 3

Single leg DL:

bar 4 x 10 e/s

I'm hopeless at these. Balance is atrocious.

Pull Ups:

5 x 2

DylanJM · 11-01-2014 2:32pm

Today:

Squat:

120kg x 2
130kg x 2
135kg x 2
140kg x 2

Pull Ups:

4,4,3,3,3,2,2,2,2

Clean Deadlift:

110kg 2 x 3
120kg 2 x 3
130kg 1 x 3

Lateral raises:

4 x 15 with 5kg plate in each hand.

DylanJM · 13-01-2014 8:07pm

Today:

Squat:

122.5kg 5 x 5

Clean Pull:

110kg 2 x 3
115kg 2 x 3
120kg 2 x 3

Second pull is feeling stronger.

Ring Chin Ups:

5 x 5 Pretty happy with this

Ordered some wraps for my wrist. I'm looking to test out some overhead stuff starting next week. I think once I wrap the wrist up there shouldn't be any problems.

DylanJM · 15-01-2014 4:22pm

Today:

Front Squat:

100kg x 3
107.5kg x 3
112.5kg x 3

Sn Pull:

70kg 2 x 3
80kg 2 x 3
90kg 2 x 3

Sn RDL:

50kg 4 x 8

DylanJM · 17-01-2014 6:03pm

Today:

Squat:

130kg 1 x 2
135kg 1 x 2
140kg 1 x 2
143kg 1 x 2

Pull Ups:

4 x 4
3 x 3

w/ band

3 x 8

Clean Deadlift:

120kg x 3
130kg x 3
140kg x 3

DylanJM · 20-01-2014 6:49pm

Today:

Sn Balance:

40kg 5 x 3

Squat:

125kg 5 x 5

FML

Clean Pull:

110kg 2 x 2
120kg 2 x 2
125kg 2 x 2

Ring Chins:

1 x 6
4 x 5

DylanJM · 22-01-2014 5:07pm

Today:

Sn Balance:

40kg 5 x 3

Front Squat:

105kg x 3
110kg x 3
115kg x 3

Sn Pull:

70kg 2 x 3
80kg 2 x 3
95kg 2 x 3

These felt really good. Felt like I was hitting pretty good positions even on the sets @ 95kg.

Ring Chin Ups:

10 x 3

Push Ups:

5 x 10

Rear Fly:

1.25kg e/s 5 x 10

DylanJM · 24-01-2014 5:15pm

Today:

Snatch:

40kg 5 x 3

Disgusting

Squat:

130kg x 2
135kg x 2
140kg x 2
145kg x 2

Ring Chins:

1x9 +3 PB
1x4 severe drop off

Pretty happy with that but disgusted I didn't get the 10th rep.

Sn RDL:

50kg 4 x 10

Push Ups:

1 x 20

KB Single Arm Row:

16kg 3 x 10 e/s

I've upped my calories significantly which is helping things judging by the progress on the chins.

DylanJM · 27-01-2014 5:22pm

Today:

Squat:

127.5kg 5 x 5

Ring Chin Ups:

1 x 6
5 x 5

Clean Pull:

110kg 4 x 4

OHP:

25kg 3 x 10

Rear Fly:

2.5kg e/s

3 x 8
1 x 20

Happy I could bang that out today. My lower back was a bit strange yesterday. Did something as I was getting out of back and there was a bit of a clunk and I ended up with spasms all day. Cue getting out of bed extra carefully this morning

It feels ok after that training session so hopefully it's a one off.

DylanJM · 29-01-2014 6:08pm

Today:

Clean:

50kg 3 x 3
60kg 1 x 2
70kg 1 x 2
80kg 1 x 2
90kg 1 x 2
100kg 1 x 2

Pretty happy with that. Wrist doesn't affect my cleans at all so I think I'll start reintroducing them. Tech was quite fugly and I wasn't racking with a full grip at the heavier weights but I think that will come with practice and some mobility work.

Front Squat:

100kg 1 x 3
110kg 1 x 3
117.5kg 1 x 3 hard

Sn Pull:

70kg 3 x 5

Ring Chin Ups:

+5kg 5 x 5 yusssss
+16kg 1 x 1
bw 3 x 5

Push Up:

3 x 10

DylanJM · 29-01-2014 7:12pm

https://www.youtube.com/watch?v=NYS5s4z1CdM

Here's the 100kg double from today (excuse the shíte quality).

Edwardius · 30-01-2014 12:16am

DylanJM wrote: »

https://www.youtube.com/watch?v=NYS5s4z1CdM

Here's the 100kg double from today (excuse the shíte quality).

Watch yer elbows!

DylanJM · 30-01-2014 12:52pm

Edwardius wrote: »

Watch yer elbows!

Yup! I think I touched on the second rep which is a first. I think keeping the elbows higher during the pull under and trying to keep the bar closer will help. I think I'm a bit tighter in my triceps and lats as well so I'll do a bit of work on them too.

Have you been training much yourself lately?

Edwardius · 30-01-2014 3:49pm

DylanJM wrote: »

Yup! I think I touched on the second rep which is a first. I think keeping the elbows higher during the pull under and trying to keep the bar closer will help. I think I'm a bit tighter in my triceps and lats as well so I'll do a bit of work on them too.

Have you been training much yourself lately?

Also, I think your hips fall back a bit in the bottom of the catch too (29-30s) pitchin' ya forward. Pull looks class though.

Elbows look a bit sluggish and floppy

My training has been as follows:
warmup
coach
get cold
warmup
coach
get cold
give up
bench
go home.

Last week was better though.

DylanJM · 31-01-2014 6:14pm

Edwardius wrote: »

My training has been as follows:
warmup
coach
get cold
warmup
coach
get cold
give up
bench
go home.

Last week was better though.

Well at least you're still doing the important stuff.

DylanJM · 31-01-2014 6:18pm

Today:

Squat:

130kg x 2
140kg x 2
148kg x 2
153kg x 2 PB

Happy with that. Didn't think I was gonna get the second rep and spent about 10 seconds contemplating whether or not to rack the bar.

Ring Chin Ups:

+6kg 3 x 5
+5kg 1 x 5
BW 3 x 5

Push Ups:

3 x 12

Sn RDL:

70kg 5 x 5

Rear Fly:

2.5kg e/s 4 x 10

DylanJM · 31-01-2014 8:10pm

https://www.youtube.com/watch?v=-WumbJ8Sy-I

Today's squats.

DylanJM · 03-02-2014 6:05pm

Today:

Snatch:

3 position snatch:

40kg 2 sets
45kg 2 sets

from floor:

50kg 2 x 3

Started off really badly but by the time I was at the last set at 50kg thing started clicking.

Squat:

130kg 5 x 5

The first set felt like the final set of last Monday's squats. Delighted to get through them. Volume day sucks!

Clean Pull:

115kg 4 x 4

Ring Chin Ups:

+6kg
3 x 5
2 x 4

bw
4 x 4

Push Ups:

4 x 12

Rear Fly:

5kg e/s 4 x 8

DylanJM · 05-02-2014 6:36pm

Today:

Cleans:

floor+hang

50kg x loads
60kg 2 x 1+1
70kg 2 x 1+1
80kg 2 x 1+1

Front Squat:

100kg x 3
110kg x 3
120kg x 3

Sn Pull:

75kg 3 x 4

Ring Chin Ups:

+6kg 2 x 5
bw 3 x 5

Not happening today so left it there.

S/A Row:

16kg kb 4 x 15 e/s

Meh pretty shíte sesh tbh. Still reeling from Monday's Squats despite eating c.4000 calories yesterday. I was riddled with DOMS yesterday.

Rack position is beginning to suffer a bit. I am guessing this is due to my lats being tighter from all the chins and my triceps being tighter from the push ups so some work to do there. The pull in the cleans seems pretty strong though some that's good. Just need to work on my pull under and turnover as they seem to be lacking a bit.

Got some creatine and beta alanine today to try it out. I originally wanted to try that podium gold supplement that Krychev sells in the States but there's nobody carrying it on this side of the water and it's woefully expensive too. So I was thinking this could be a cheaper alternative with similar effects. I don't usually buy into the supplement end of things but there seems to be good things said about this combo so we'll see in a couple of weeks. I got the tingles from the beta alanine soon after taking it which was a bit of a weird sensation.

beaverfever · 05-02-2014 6:42pm

Couple of quick questions dude.
Do you stretch much/ do mobility work?
Are pull ups all you do for your lats? I have real trouble engaging my lats properly when I train them, don't think I've ever experienced DOMS in them.
Did you teach yourself the Olympic lifts?

DylanJM · 05-02-2014 7:02pm

beaverfever wrote: »

Couple of quick questions dude.
Do you stretch much/ do mobility work?
Are pull ups all you do for your lats? I have real trouble engaging my lats properly when I train them, don't think I've ever experienced DOMS in them.
Did you teach yourself the Olympic lifts?

1. Yes I would do quite a bit. I do a good bit before a training session and try to do at least 5-10 mins on rest days. Mainly focused on hip and shoulder mobility. Although I've sorta been neglecting my shoulders lately. I try to make it a priority as I was injured all last summer due to neglecting my mobility and I don't wanna end up there again.

2. Yeah pretty much although the back will get quite a bit of work from all the pulling movements and front squats too. I find it hard to get DOMS from pull ups as well. The only times I've had DOMS from pull ups is from doing loads of volume and from doing negatives. I wouldn't be too concerned about DOMS though, if your numbers are still going up or your back is getting bigger than something must be working

3. I did at the very start and it was a very frustrating experience. I sort of did it arse ways by learning to clean first rather than learning to snatch first which isn't something I'd do again. It is very possible to teach yourself the lifts but it can take a long time and become very frustrating. Having a good coach will speed up the learning process considerably and if you join a club you have all he other positive aspects that come along with that too.

Thanks for reading the log if you've any other questions give me a shout and I'll try to help.

beaverfever · 05-02-2014 7:23pm

DylanJM wrote: »

1. Yes I would do quite a bit. I do a good bit before a training session and try to do at least 5-10 mins on rest days. Mainly focused on hip and shoulder mobility. Although I've sorta been neglecting my shoulders lately. I try to make it a priority as I was injured all last summer due to neglecting my mobility and I don't wanna end up there again.

2. Yeah pretty much although the back will get quite a bit of work from all the pulling movements and front squats too. I find it hard to get DOMS from pull ups as well. The only times I've had DOMS from pull ups is from doing loads of volume and from doing negatives. I wouldn't be too concerned about DOMS though, if your numbers are still going up or your back is getting bigger than something must be working

3. I did at the very start and it was a very frustrating experience. I sort of did it arse ways by learning to clean first rather than learning to snatch first which isn't something I'd do again. It is very possible to teach yourself the lifts but it can take a long time and become very frustrating. Having a good coach will speed up the learning process considerably and if you join a club you have all he other positive aspects that come along with that too.

Thanks for reading the log if you've any other questions give me a shout and I'll try to help.

Thanks a mill

DylanJM · 07-02-2014 6:44pm

Today:

Snatch:

up to 70kg x 1

Wrist didn't explode, happy days.

Clean and Jerk::

50kg by loads
70kg x few
80kg x 1

Clean only:

90kg x 1
100kg x 1
105kg x 1

Rack position still giving me trouble. Gonna do loads of work on my triceps over the weekend. Clocked myself in the chin with jerk. Stopped the jerks at 80 because I began getting a bit of tendon pain in my left bicep which I'm putting down to all the chins I've been doing.

Squat:

130kg x 2
140kg x 2
148kg x 3
145kg x 3
140kg x 3

Very weak today. I wanted to double 155kg before today's session but as soon as I did the double at 130 I knew it wasn't happening so just did a few triples instead.

Sn RDL:

80kg 5 x 5

Chin Ups:

Back to the bar cos I've been getting a bit swingy on the rings

bw:
3 x 6
2 x 5

Rear Fly:

5kg e/s

4 x 10

Plank:

4x45sec

Need to do more ab work, it's defo a weak point.

DylanJM · 07-02-2014 7:06pm

https://www.youtube.com/watch?v=UQobMnPfITE

DylanJM · 10-02-2014 7:51pm

Today:

Snatch:

10x1

50,52,55,57,60,62,65,60,60,60

Clean pull+Hang Clean ATK:

70kg 2 x 2+1
80kg 2 x 2+1
85kg 1 x 2+1

Push Press:

50kg x 5
52kg x 5
55kg x 5

Squat:

132kg 3 x 5

Down to 3 x 5 with the reintroduction of the classic lifts

Chin Ups:

2 x 7
2 x 5
2 x 3

gmcgettrick · 12-02-2014 2:17pm

Very Nice!

DylanJM · 12-02-2014 7:22pm

gmcgettrick wrote: »

Very Nice!

Cheers Ger! I hope training is going well!

DylanJM · 12-02-2014 7:25pm

Today:

Sn Pull+Hang Sn:

45kg 1 x 2+1
50kg 1 x 2+1
55kg 3 x 2+1

Clean and Jerk:

5 x 1

70,75,77,80,85

75kg 3 x 2

Jerks were bloody awful!

Front Squat:

100kg x 3
110kg x 3
120kg x 3

Sn RDL:

85kg 5 x 5

Chin Ups:

8 x 4

Rear Fly:

5kg e/s

8 x 6

DylanJM · 14-02-2014 7:30pm

Today:

Snatch:

60kg 3 x 2
65kg 1 x 2
70kg 1 x 2

Getting back into the swing of things. Bar not looping as much. I need to sort out my tempo too, bar speed is slower from knee to hip than from floor to knee. This should be the other way around. Had a serious back pump goin on as well.

Clean Pull + Clean:

80kg 2 x 1+1
85kg 1 x 1+1
90kg 1 x 1+1
95kg 1 x 1+1

Clean only

100kg x 1
105kg x 1
112kg x clark not yet but soon.

Power jerk:

50kg 3 x 2
70kg 2 x 2

Squat:

140kg x 3
148kg x 3
153kg x 3 PB
163kg x 1 PB

163 was slow as fook. Will upload a video in a bit.

Chins:

7x5

DylanJM · 14-02-2014 7:41pm

https://www.youtube.com/watch?v=N2bflYDuvvs

DylanJM · 17-02-2014 6:52pm

Today:

Block Snatch:

Above knee

60kg 3 x 2
65kg 2 x 2

Done off a set of axle stands

Clean and Jerk:

75kg 2 x 2
80kg 2 x 2
85kg 1 x 2 missed both jerks

Squat:

135kg 3 x 5

Chin Ups:

6x6

Ring Push Up:

6x6

DylanJM · 19-02-2014 6:54pm

Today:

Snatch:

60,65,70,72,75,77x,80,85x,70,70,70x

Pretty happy with that. There was a slight elbow wobble with the 80 but it was minimal. Looked at the video and I think it looks pretty good. Staying over the bar better and using my legs better too.

Hang Clean:

75kg 2 x 2
80kg 2 x 2
85kg 1 x 2

Hate doing these.

Front Squat:

100kg x 3
105kg x 3
110kg x 3

Push Press:

50kg x 5
55kg x 5
60kg x 5

Sn RDL:

90kg 5 x 5

Rear Fly + Lateral Raise:

5kg e/s

5 x 8+8

Swole

DylanJM · 21-02-2014 7:13pm

Today:

Sn:

hang+floor

60kg 5x1+1

Clean and Jerk:

80,85,90,95,100

80 2x2

Squat:

155 1x2

Chin Up:

5x8

Ring Push Up:

5x8

DylanJM · 21-02-2014 7:13pm

Today:

Sn:

hang+floor

60kg 5x1+1

Clean and Jerk:

80,85,90,95,100

80 2x2

Squat:

155 1x2

Chin Up:

5x8

Ring Push Up:

5x8

DylanJM · 24-02-2014 7:14pm

Today:

Sn:

60,65,70,72,75,77x,80x,70,70,72,77x

Meh, not great today. Leaving the bar out front.

Clean:

pull+hang

75 2 x 2+1
80 2 x 2+1
85 2 x 2+1
87 2 x 2+1
90 2 x 2+1

Push Press:

50x3
52x3
55x3
57x3
62x3

Getting better at these.

Squat:

138kg 3x5

Chin Up+Ring Push Up:

7,6,6,5,5,5,4,4

DylanJM · 26-02-2014 9:08pm

Today:

Snatch:

pull+snatch

65kg 2 x 1+1
67kg 2 x 1+1
70kg 1 x 1+1

Clean and Jerk:

80,85,90,95,100,105
107 f jerk
110 no jerk
112 no jerk PB clean
115f clean

Cleans were very strong today. Jerks were so so. I was sort of lunging into them which I'm guessing id down to not stepping the front foot out enough. I also think my abs are a weak point so I'm gonna do work on them at the end of every session.

Front squat:

100x3
105x3
110x3

Pendlay Row:

50x8
60x8
70x8
80x8

Sit ups:

1x15
1x15 +5kg
2x15 +10kg

DylanJM · 26-02-2014 11:28pm

https://www.youtube.com/watch?v=tFClv126x0A

DylanJM · 28-02-2014 7:43pm

Today:

Snatch:

60 1x2
65 1x2
70 2 x 2
72 1x2

Clean:

pull+clean

80 2x1+1
85 2x1+1
90 1x1+1

Power Jerks:

70 5x2

Accidentally split jerked one of them

Squat:

130x2
145x2
152x1
158x2
165x1 PB +2kg

Happy with that. bw was about 82.5 this morning. It was much easier than the 163 I did a couple of weeks ago.

Chins Ups:

1,2,3,4,5 for three waves. Got this from reading the greyskull book. I needed to change things up a bit with the chins so I'm giving this a try.

Sit Ups:

4x15

DylanJM · 28-02-2014 8:23pm

https://www.youtube.com/watch?v=wSOOvjpovWU

DylanJM · 03-03-2014 9:18pm

Today:

Snatch:

Off block ATK

60 2x2
60 1x2 missed 2nd rep
65 2x2 missed 2nd rep on both

Bar was flying up but kept leaving it out in front.

Clean and Jerk:

80 1x2
85 1x2
90 1x2 missed 2nd jerk
80 2x2

Everything was sloppy as fúck.

Squat:

140 3x5

Chin ups:

Lots of sets. Total reps was 46.

Sit Ups:

3x15

Absolutely miserable session, nothing was happening today. I think I'll take a light week next week.

DylanJM · 05-03-2014 7:06pm

Today:

Snatch:

65 2x1
70 2x1
72 2x1

60 2x3
65 1x3

Used a different start position for the triple and they felt much better.

Clean:

3 positions

70 x 3 sets
75 x 2 sets

working on keeping the bar close on the way under.

Power Jerk:

60 5x3

Front squat:

100 x 3
107 x 3
115 x 3

Knee raises:

3x15

Raises:

All the directions, all the reps, all the swole.

b_mac · 05-03-2014 7:50pm

Excellent log man, some really good lifts there.

Was just wondering, is it only oly lifts and assistance work you do, or do you do any isolated pressing/pulling as well?

DylanJM · 05-03-2014 9:36pm

b_mac wrote: »

Excellent log man, some really good lifts there.

Was just wondering, is it only oly lifts and assistance work you do, or do you do any isolated pressing/pulling as well?

Thanks!

Pretty much. I don't do many pressing movements mainly because anytime I do them for an extended period of time and with any sort of intensity my right shoulder acts up. So it's not really worth it for me personally. That's my excuse anyway. I'm also not very good at pressing but I prefer to use the first excuse :pac:

I've deadlifted in the past but haven't been doing lately as I'm focusing on getting my squat as strong as possible and doing deadlifts would hamper progress on that front. I was doing snatch grip RDL's a couple of weeks ago which I must start doing again.

Hope this answers your question. If there's anything else I can help with just shout.

b_mac · 05-03-2014 9:45pm

I could copy and paste your post for my reasons why I don't do any pressing.
My shoulders are ruined from my bodybuilding days. Wish I started Oly lifts long ago.

Just wondering as well, do you find training on your own hard sometimes?

DylanJM · 06-03-2014 10:14am

Yes it can definitely be a struggle some days. The days when you're fatigued and lacking that little bit of motivation aren't all that fun. Usually if I'm feeling a bit demotivated to train I'll watch a couple of lifting videos on youtube and that usually snaps me out of it. I think training alone probably isn't for most people but I don't find it that bad. I try to be consistent about the time I train and that seems to help. If it's part of a daily routine it's not as bad. If I lived closer to the places where people train I'd almost definitely train in those places but as it is I'm over an hour away so for now I'll be training in my shed.

The lack of having someone watch your lifting is also a bit of downside. That's why I video a lot of my lifts, so I can watch them back and see what's going on.

One thing I like about training alone is that it's just you and the bar. You're not relying an any outside factors like beating somebody or impressing someone. You have to rely on nothing but yourself to make the lift.

b_mac · 06-03-2014 8:35pm

Yeah I'm really glad I didn't go ahead with buying a cage for my house, I can't even get the motivation to do push-ups in my own house, let alone squats. Fair play for sticking at it like that!

How many times a week would you squat?
Sorry last Q:o

DylanJM · 06-03-2014 9:03pm

b_mac wrote: »

Yeah I'm really glad I didn't go ahead with buying a cage for my house, I can't even get the motivation to do push-ups in my own house, let alone squats. Fair play for sticking at it like that!

Haha, that can be a problem sometimes. Sometimes the fact that having somewhere to train so close by makes the procrastination even worse

How many times a week would you squat?
Sorry last Q:o

Ask away, ask away. At the minute I'm doing the Texas Method program which has squats three days a week. Back squat Mon and Fri. Front squat on a Wed. Enjoying it so far, well I'm sure "enjoy" is the right word, but it seems to be working anyway.

тяжелая атлетик&

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