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  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Today:

    Chin Ups:

    2 x 4
    2 x 3
    2 x 2

    Banded Pull Ups:

    3 x 6

    Don't really like these but did them for the extra volume.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Today:

    P.Snatch:

    55kg 2 x 3
    60kg 2 x 2
    62.5kg 2 x 1 did a pull before each one

    Clean and Jerk:

    80kg 2 x 3
    85kg 2 x 2 missed both jerks on second set
    90kg x 1 clean no jerk

    Clean pull and Clean

    80kg 3 x 1+2

    Hurt my shoulder on second set at 85kg. My lats have gotten very tight, which I'm guessing is down to the chins last night. Tight lats lead to a shít front rack which lead to even shítter jerks. Lots of rolling to be done.

    Back Squats:

    100kg 5 x 5


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Today:

    Snatch pull+Snatch:

    65kg (2+2) x 2
    67.5kg (1+2) x 2
    72.5kg (1+1) x 1
    75kg (1+1) x 1

    Pretty happy with that. The pull before the snatch seem to really help.

    Clean pull+Clean:

    Left shoulder still very tight which meant I couldn't jerk. I'm dropping chins altogether, more hassle than they're worth given the effect they're having on my rack position.

    80kg (2+2) x 2
    85kg (2+2) x 2
    90kg (1+1) x 1
    100kg (1+1) x 1

    Happy with that as well.

    Clean Deads:

    120kg 5 x 5

    Hooked first set and strapped the rest. May change to 3 x 5 or 1 x 5 next week.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Today:

    Snatch Pull + Snatch:

    65kg 2 x (1+2)
    67.5kg 2 x (1+2)
    72kg 2 x (1+1) Failed the first.
    67.5kg 2 x 2 no pull just regular doubles, missed the second on the second set.

    Power Clean and Jerk:

    80kg 1 x 3+1
    85kg 1 x 3+1
    87.5kg 1 x 2+1
    70kg 3 x 3+1

    Power cleans were shocking.

    Front Squat:

    100kg 2 x 3
    105kg 2 x 3
    110kg 2 x 3

    Did the front squats in two waves. So I did a triple at each weight and then dropped back to the starting weight and repeated.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Today:

    Power Snatch:

    55kg 3 x 2
    60kg 2 x 2
    62.5kg 1 x 1
    60kg 2 x 2

    Clean and jerk:

    80kg 2 x 2
    85kg 2 x 2
    90kg 1 x 1
    80kg 2 x 2

    Jerks were shocking.

    Back Squat:

    105kg 5 x 5

    RDL:

    80kg 3 x 5


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  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Today:

    Pull + Snatch:

    65kg 2 x (1+2)
    67.5kg 2 x (1+2)
    72.5kg 1 x (1+1)
    75kg 1 x (1+2) That was easy, let's max out
    82.5kg 2 x f
    82.5kg 1 x 1 2.5kg PB

    Only in back training properly three weeks so I'm delighted with that.

    Clean and Jerk:

    80kg 2 x 2
    85kg 2 x 2
    92.5kg 1 x f jerk

    Jerks sloppy as usual. Need to get my front squat up, I'm fecked after every clean.

    Clean deads:

    100kg x 5
    115kg x 5
    125kg x 5

    Had to do these in about 3 minutes flat.


    A good day. Hope to hit body weight in the snatch next Friday.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Today:

    Snatch:

    65kg x 2
    65kg x 1
    67.5kg x 1
    67.5kg x 2
    72.5kg x 1 Only good snatch of the session
    75kg x f
    75kg x 1 Disgusting
    75kg x f

    Kept dropping the bar on the way up on the doubles. I nailed the single at 72.5kg.

    Power Clean and Power Jerk:

    70kg 2 x (3+3)
    75kg 2 x (3+3)
    80kg 2 x (2+2)

    Front Squats:

    2 waves of:

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

    Happy enough.

    Very Tired Pulls:

    90kg 2 x 5
    105kg 3 x 3

    This is the last week of current program, not sure if I'll be able the hit a CJ PB on Friday but I have some hope of an 85kg snatch. I may just take a deload next week and repeat the program to see if the C+J starts the catch up once my legs have regrown.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Today:

    Messing around

    Pressed 60kg, got stuck for about two seconds half way up.

    Push pressed 80kg for one.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Today:

    Clean and Jerk:

    to max

    Failed the jerk on 102.5kg three times. Missed clean on 107.5kg twice. Jerk needs work, I seem to be landing the front foot before the rear foot which is putting me off balance. I actually the jerk locked out on the second attempt nut front foot was too short and went on a walk about with it over my head but couldn't hold it. Cleans were surprisingly solid.

    Clean Deads:

    115kg x 5
    122.5kg x 5
    130kg x 5

    Push press/Power Jerk/Split Jerk:

    50kg 5 x (1+1+1)

    Clean without Contact:

    50kg 3 x 3

    I think the Russians call these muscle cleans? Just a clean without letting the bar touching the body. More about the exercise in the link below

    http://www.allthingsgym.com/vasiliy-polovnikov-200kg-muscle-clean-push-press/


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Today:

    Snatch:

    67.5kg 2 x 3
    72.5kg 1 x 2 very snappy
    72.5kg 1 x 1 Missed second while standing up
    67.5kg 2 x 3

    Clean and Jerk:

    82.5kg 6 x 2

    Alternated between double cleans and double jerks

    Back Squat:

    110kg 5 x 5

    This is the program I was meant to do for nationals before I got injured. I'm running it with the Cork Open as the goal, whether I do it or not is another question. I'll see how things are after the first max week.


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  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Today:

    Snatch:

    65kg 2 x 3
    70kg 2 x 2
    65kg 2 x 2

    Clean and Jerk:

    82.5kg 2 x 3
    87.5kg 2 x 2
    82.5kg 2 x 2

    Clean Deadlift:

    117.5kg x 5
    122.5kg x 5
    132.5kg x 5

    All hooked

    Thank fook that went ok. My back was feeling a bit dodgy over the last few days and I was dreading training today in case my injury would decide to rear it's ugly head again, but it didn't so happy days.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Snatch:

    67.5kg 2 x 2
    72.5kg 2 x 2
    75kg 1 x 1

    I was worried when the warm ups at 60kg felt heavy but soldiered on and got into the swing of things by the end.

    Clean and Jerk:

    87.5kg 6 x (2+1)

    Cleans were solid. Couple of nice jerks too, need to focus on stepping the front foot out a tad more.

    Paused Back Squat:

    90kg 5 x 5

    3 second pause

    RDL:

    80kg 3 x 8

    Lower back was swole after the last two exercises. Did pause squats because I'm still not confident back squatting heavy or with a bounce. I don't mind front squatting heavy though so I'll keep pushing there.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Today:

    Snatch:

    67.5kg 2 x 3
    72.5kg 1 x 2
    72.5kg 1 x 1 Missed 2nd
    75kg 1 x 1

    All pretty shíte except for one.

    Clean and Jerk:

    82.5kg 1 x (2+1)
    82.5kg 1 x (1+2)
    87.5kg 1 x 2
    92.5kg 1 x 1
    82.5kg 2 x (1+2)
    82.5kg 1 x (1+1) missed 2nd jerk

    Couple of good jerks at the start. Cleans felt woefully heavy off the floor and hunger set in half way through and continued until the end of training.

    Front Squats:

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

    90 sec between sets.

    Upper back has gotten very weak.

    Snatch Pull:

    85kg 3 x 3
    90kg 2 x 2



    Not a great day tbh, very lethargic and cranky. Hopefully Friday will be a more cheery affair.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Snatch Pull + Snatch:

    67.5kg 2 x (1+2)
    72.5kg 2 x (1+2)
    75kg x F,1,F

    Not great again today, I was rubbish at staying tight off the floor.


    Clean and Jerk:

    82.5kg 2 x 3
    87.5kg 1 x 2
    92.5kg 1 x 1
    82.5kg 3 x 2

    Reps on the clean. These were all pretty good.

    Deads:

    110kg x 5
    125kg x 5
    135kg x 5

    All hooked. Hips rising a bit early at the heavier weights but I think I'll keep going the way I'm going. At this stage I think I just need to get my pull up a high as possible, I've never pulled 2x body weight which I think is pretty bad on my part so that's the goal.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Today:

    Snatch:

    67.5kg 2 x 3
    72.5kg 1 x 2
    75kg 1 x F
    77.5kg 3 x F

    Timing was off on everything :(

    Clean and jerk:

    92.5kg 4 x 2+1
    92.5kg 2 x 1+2

    Delighted with that after ****ing up all the snatches.

    Paused BS:

    100kg 5 x 5

    Pause for a three count, note the use of the word count and not second :D

    No pause:

    130kg 1 x 1

    RDL:

    85kg 3 x 8

    Strapped the last set.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    I also finished off a bench I've been making today as well. I may have to fiddle around again with upholstery to get it right but I'm pretty happy with it. I think I'll make a wall mounted rack or a prowler next.

    270185.jpg


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Today:

    Snatch:

    67.5kg 2 x 2
    72.5kg 1 x 2
    75kg 1 x 1
    80kg 1 x 1

    Happy with that, especially after Monday.

    Clean and Jerk:

    82.5kg 1 x (3+1)
    82.5kg 1 x (1+3)
    87.5kg 1 x (2+1)
    92.5kg 1 x 1 F Jerk
    97.5kg 2 x 1 F both jerks

    Front Squat:

    107.5kg x 3
    112.5kg x 3
    117.5kg x 3
    112.5kg x 3
    107.5kg x 3

    90 sec rest. I'm enjoying doing the squats like this. I felt ready to give up after the top triple but when I deloaded I flew through the last two sets

    Snatch Pull:

    80kg 3 x 3
    85kg 2 x 3

    Tired and slow.


    Wrist is giving me a bit of trouble but hopefully it'll go away soon. It's not affecting training but it's a tad annoying. Down to my lowest body weight in ages, I'm hovering around 85kg but plan to loose another few kilos. I'd be delighted to get down to 80kg. I'm a bit surprised training is going so well while on a deficit, was expecting a much more hate filled experience tbh.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Today:

    Snatch:

    67.5kg 2 x 2 Missed 2nd rep on 2nd set
    72.5kg 1 x 2
    75kg 1 x 1
    80kg 2 x F

    Feck. Tempo has gone to shíte. The single at 75kg was the only nice one of the lot.

    Clean and Jerk:

    Reps in the clean.

    82.5kg 2 x 3
    87.5kg 1 x 2
    92.5kg 1 x 1
    97.5kg 1 x f jerk
    97.5kg 1 x f clean Over pulled this by a mile and it pretty much bounced off my shoulders at the bottom of the clean.

    Light week next week so I'll do all my doubles and triples in the jerk instead of the clean.

    Deadlifts:

    110kg 1 x 5
    125kg 1 x 5
    140kg 1 x 5

    Only 5kg off my best set of five. Will attempt 147.5 next Friday. All sets hooked, my thumbs wanted to burst.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Today:

    Snatch:

    67.5kg 2 x 3
    70kg 1 x 2
    72.5kg 1 x 2

    3 pos

    67.5kg 2 x 3

    All were fairly brutal, especially the ones from the hang at the end. I just can't snatch from the hang at all.

    Clean and jerk:

    82.5kg 6 x 1+2

    BS:

    Paused:

    105kg 3 x 5

    No pause:

    130kg 1 x 1
    140kg 1 x 1

    RDL:

    70kg 3 x 8

    With straps


    Eugh, was sick all weekend. Made it down to 82kg at my worst which was about a 3 kilo loss. It was probably down to copious amounts of vodka I drank on Friday but I'm still not feeling 100% so I dunno, hopefully I'll be good by Thursday.

    Happy enough with the back squats, dropped from 5 sets to 3 sets for the pauses. I'll do another week of them and then go back to regular squats.

    Snatching still in the doldrums. I really don't know what's going on with the tbh hopefully it's just a phase.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Today:

    Snatch:

    67.5kg 2 x 3 missed one in the second set
    70kg 1 x 2
    72.5kg 1 x 2
    67.5kg 2 x 3 Missed 2 in the second set

    Better today, tempo is coming back to me. The misses were due to lack of concentration.

    Clean and Jerk:

    82.5kg 2 x 1+3
    87.5kg 2 x 2+2
    82.5kg 2 x 2+2 Missed 2nd jerk in the first set.

    Front Squats:

    110kg x 3
    115kg x 3
    120kg x 3
    115kg x 3
    110kg x 5

    Jaysis these were tough.

    Snatch Pull:

    80kg 2 x 3
    82.5kg 2 x 3
    85kg 1 x 3


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  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Today:

    Snatch:

    65kg 2 x 3
    70kg 2 x 2 missed 2nd in 2nd set
    75kg 1 x 1

    Clean and Jerk:

    82.5kg 2 x 2
    87.5kg 1 x 2
    95kg 1 x 1 solid jerk

    100kg 1 x 2 clean only PB

    Clean Deads:

    110kg 1 x 5
    125kg 1 x 3
    135kg 1 x 2
    147.5kg 1 x 5 PB

    All hooked. Fecking camera stopped recording after first rep :mad: It looked okay though, hips moving first a little bit but I'll take it on a pb set. 150 next week.

    Max week next week, not too hopeful in the snatch but I'll see how it goes. Have to start loosing the straps after next week.

    More hopeful in the C+J. If I can get 105kg I'll be delighted. I think it's there because the jerks have been more solid of late.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Today:

    Max week

    Snatch:

    50kg 2 x 3
    60kg 1 x 2
    65kg 1 x 1
    70kg 1 x 1
    75kg 1 x 1
    80kg 1 x 1 best snatch I've done in ages.
    85kg 2 x F
    85kg 1 x clark

    Meh sorta disappointed with that considering how good the 80kg was. Pull was fine but was hesitating going under the bar, the weight definitely got into my head.

    Clean and Jerk:

    50kg 2 x 3
    70kg 1 x 2
    80kg 1 x 1
    90kg 1 x 1
    100kg 1 x 1
    105kg 1 x F clean

    clean only 80kg 2 x 3

    Again a bit disappointed, timing on the clean gets ropey at heavy weights and I also tend to cut the pull short. I also tend to jumps back a little bit from the bar when going under.

    Paused Back Squat:

    110kg 2 x 3


    I'm sorta happy but sorta pissed at today's session in all honesty. Good things to take away are that I equaled my best total at about 4.5kg lighter body weight. Bad points are tempo of heavier lifts and letting the weight get into my head. There's no excuse for not cleaning 105kg. I dunno I'll see how Wednesday goes, will have a better idea then.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Today:

    Snatch:

    50kg 2 x 3
    60kg 1 x 2
    70kg 1 x 1
    75kg 3 x f WTF?
    75kg 1 x 1
    80kg 2 x f
    85kg 1 x f

    Tried a narrower stance and lifted my hips a little when initiating the pull. Felt great at light weights but wasn't great at heavier percentages. I actually think this will get better just need more time to get used the the different pull.

    Clean and Jerk:

    50kg 2 x 3
    70kg 1 x 2
    80kg 1 x 1
    92.5kg 1 x 1
    97.5kg 1 x F jerk
    100kg 1 x 1
    105kg 1 x clean only
    107.5kg x deadlift

    80kg 3 x 2 clean only

    Happy enough. I think I need to keep my gaze up during the pull under. I think I've got into a habit of looking down which is causing me to cave forward on receipt of the bar. Made a conscious effort to keep my head up on the back off sets and they felt much better. Looking forward to Friday.

    Front Squats:

    80kg 1 x 2
    110kg 1 x 2
    120kg 1 x 2
    130kg 1 x 1

    All fairly handy, finally getting a feel for front squats again.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Today:

    Snatch:

    50kg 2 x 3
    60kg 1 x 2
    70kg 1 x 2
    75kg 1 x 2
    77.5kg 1 x 2F
    77.5kg 1 x 2F
    77.5kg 1 x 2F

    Went for max doubles today for a change. New stance definitely feeling better but will take a bit more work. Right wrist is in bits from my straps so I'll have to start loosing them from Monday.

    Clean and Jerk:

    50kg 2 x 3
    70kg 1 x 2
    80kg 1 x 1
    90kg 1 x 1
    97.5kg 1 x F jerk
    100kg 1 x F clean

    Gave up...

    Deads:

    110kg x 3
    130kg x 3
    150kg 1 x 5 PB w/ straps
    168kg PB 2x Body weight w/ straps


    Then a bro pump sesh full of self loathing and sadness. If I don't PB the week after next I'll go insane.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Today:

    Snatch:

    65kg 2 x 3
    70kg 2 x 2 missed 2nd on 2nd
    65kg 2 x 3 w/ straps

    First time snatching without straps in yonks. Gonna take a bit of time for hands to get used to it again.

    Clean and Jerk:

    82.5kg 6 x 2

    Alternated between reps in clean and reps in the jerk.

    Back Squat:

    110kg 4 x 6

    No pause, right glute feeling a bit funny during stretch reflex so will have to be careful.


  • Registered Users Posts: 1,603 ✭✭✭Scuba Ste


    Are you hook gripping with the straps? Never felt any difference between using or not other than my hands aren't torn up as much. What type of straps you using?


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Nope, I don't use hook when using straps. I'm probably guilty of relying on them too much tbh. My bar at home is a bit bent so i find it easier to use straps with it. I hold the hook overhead as well so it can take a while for the mobility to come back when switching back from straps.

    These are the straps I've got

    http://www.ironmind-store.com/Sew-Easy-Lifting-Straps153/productinfo/1437/

    I like them but they're a bit long on the the material is a tad to wide IMO.


  • Registered Users Posts: 1,603 ✭✭✭Scuba Ste


    DylanJM wrote: »
    Nope, I don't use hook when using straps. I'm probably guilty of relying on them too much tbh. My bar at home is a bit bent so i find it easier to use straps with it. I hold the hook overhead as well so it can take a while for the mobility to come back when switching back from straps.

    These are the straps I've got

    http://www.ironmind-store.com/Sew-Easy-Lifting-Straps153/productinfo/1437/

    I like them but they're a bit long on the the material is a tad to wide IMO.

    I thought you might be using the loopy straps or the hook grip which might explain the wrist pain. I use straps all the time for the snatch, doubles, from the hang, muscle snatches, almost everything. Never had any problems. I know some people feel like they rely on them too much and if you feel like you do then maybe you do.

    I don't hook grip overhead though. I know a few people who've got sore wrists from that.


  • Registered Users Posts: 1,468 ✭✭✭DylanJM


    Today:

    Snatch:

    67.5kg 1 x 3

    Then something went crack in my thumb, so strapped up.

    67.5kg 1 x 2F
    72.5kg 2 x 2F

    Gave up. The snatch just doesn't make any sense to me any more. Everything I do seems wrong. I just don't know tbh, is this something to be expected after this amount of training? Surely the training weights should get easier as a training cycle progresses? I don't understand how 80-85% weights should be this hard.

    If anybody can shed some light on what to expect on a longer training cycle I'd be very grateful. I don't really have experience of cycles that last longer than four weeks.

    Clean and Jerk:

    82.5kg 2 x 3
    87.5kg 2 x 2
    82.5kg 2 x 2

    Reps in clean. Sore thumb was a bit distraction.

    Front Squat:

    110kg 4 x 2
    120kg 1 x 2


    Snatch Pull:

    60kg 3 x 3


    Not sure how bad the thumb is going to be, will see how it is tomorrow. I think lifting on my bent bar could be the causes of this (and the wrist pain), time to start saving I think.


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  • Registered Users Posts: 1,603 ✭✭✭Scuba Ste


    DylanJM wrote: »
    Today:

    Snatch:

    67.5kg 1 x 3

    Then something went crack in my thumb, so strapped up.

    67.5kg 1 x 2F
    72.5kg 2 x 2F

    Gave up. The snatch just doesn't make any sense to me any more. Everything I do seems wrong. I just don't know tbh, is this something to be expected after this amount of training? Surely the training weights should get easier as a training cycle progresses? I don't understand how 80-85% weights should be this hard.

    If anybody can shed some light on what to expect on a longer training cycle I'd be very grateful. I don't really have experience of cycles that last longer than four weeks.

    Clean and Jerk:

    82.5kg 2 x 3
    87.5kg 2 x 2
    82.5kg 2 x 2

    Reps in clean. Sore thumb was a bit distraction.

    Front Squat:

    110kg 4 x 2
    120kg 1 x 2


    Snatch Pull:

    60kg 3 x 3


    Not sure how bad the thumb is going to be, will see how it is tomorrow. I think lifting on my bent bar could be the causes of this (and the wrist pain), time to start saving I think.

    What's your programming involve? Looks like you're going to max in everything fairly frequently.


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