Ran At The Tracks
400m in 1min43secs
2 minute rest
400m in 1min36secs
2 minute rest
400m in 1min44secs
Deadlift (PROM - 3 Mats) officially starting progressive range of motion for the deadlifts, not gonna start with 4 mats cause thats way too high
60kgs x10
80kgs x10
100kgs x10
120kgs x10
140kgs x10 hookgrip for last 2 rep of 140kgs
160kgs x10 hookgrip for first 6 reps and the mixed grip for the remaining
Usually it’s right hand underhand and left hand overhand. Can’t do that now so… Gotta right hand overhand and left hand underhand. I’m so used to my normal mixed grip that it feels/looks extremely awkward when I try to switch to the other side. Mixed grip does cause some degree for imbalance for me and I’ve been trying to avoid it unless I’m prepping for a meet for the past 9 months or so. Farmer’s Walks are one hell of a grip builder.
Snatch
More practice. Trying to pull the bar into me more, apparently I might be pushing my hips through too early. Failed at the bottom of 55kgs twice, fell foward both times. I’ll get it eventually. Wrists not actually bothered by the snatches so that’s good.
one part of the video wasn’t edited properly but whatever, just pieced whatever training footage I took together, definitely not in order, not that it matters.
Pull Ups
x5x5 gotta control myself down, dropping down too fast kinda hurts my wrist
Strongman Training Didn’t exactly train. Led the juniors through training. Ran a slow 400m at the start. Did some suicide ‘sprints’ followed by another slow round of 400m at the end. Did some deadlift demonstrations and pulled a few random deadlifts at relatively light weights. Oh and double overhand deadlift PR of 140kgs so that’s nice.
Squat
20kgs x10
30kgs x10
40kgs x10
50kgs x10
60kgs x10
70kgs x10
80kgs x10
90kgs x10
100kgs x5 probably could’ve done more but well, I honestly felt like shit
110kgs x1
120kgs walked it out and I just didn’t feel it in me
First time squatting in 3 weeks, if you don’t count the one where I might’ve messed up my knee a little 12 days ago. Quads felt quite a bit of a pump. Tripled wrapped my right wrist so it’s all secure, same for the other lifts.
Single Arm Dumbbell Press both arms
2.5kgs x10
Dumbbell Press
7.5kgs x10
12kgs x10
Single Arm Dumbbell Press left arm only
22kgs x1
16kgs x7
14kgs x7
12kgs x7
10kgs x7
Quasi Conventional Sumo Deadlift (PROM - 5 Mats)
60kgs x10
80kgs x8
100kgs x6
120kgs x4
140kgs x3
160kgs x3 lost grip on the 3rd rep and retook it using hookgrip
180kgs x3 all hookgrip
190kgs x3 straps
200kgs x1 tried to bounce the second rep for some weird reason and I didn’t get it so stopped here
recorded everything from my first set onwards, sped up some of the earlier sets, top sets should be at normal speed.
Messed around with the barbell (I was waiting for my friends), doing some high pulls and snatch grip presses in the hopes of it maybe helping my snatch, just the bar.
I can’t seem to put the bar down normally (back on my back) after the behind the neck snatch grip presses, any tips/advice for that people? I sped up the video cause well. It doesn’t really matter that much plus YouTube has a speed function on their video so just slow it down if you actually care.
Helped a friend train his juniors, it was horrible.
Jogged a bit. Did some suicides. Did some frog jumps and weighted lunges. Tried to teach them to deadlift and yeah, that about sums it up. Oh and I decided to press 60kgs without warming up and I can still do it so that’s nice.
Here comes the rant… Friend’s in Water Polo, told me he was gonna help some of his team with gym work so requested to use the gym. Well, I can’t say I’ve ever seen a group of people lazier and more unwilling to work. Like they have no idea how to Deadlift and we’re showing them how to. This one guy comes up to me and says, “Do you want us to fuck our shit up? Deadlifts are bad for your back. Especially if you go heavy.”. God damn, my immediate response would’ve been, “Well, do you know how to deadlift? No? Are you stronger than me? No? Shut up and listen.”. But nope, my friend just told him to try with 5kgs per side on the bumpers. For reference, most of them (the guys) are around 1.65m to 1.75m, not particularly tall at all. Most of them weigh around 55kgs - 65kgs. And they wonder why they literally get tossed around while they’re in the water. Oh and don’t even get me started on this one guy who claims he knows how to deadlift and thought he was a hot shot for stiff leg lumbar deadlifting 50kgs for reps, touch and go. HAH. It pisses me off so much simply because, my friend, he’s probably one of the most hardworking people I’ve met this year and he’s stuck with this bunch of losers. No wonder he’s planning on quitting right after the competition season. After we were “done” with deadlifts, they went in to do squats with My Stiff Leg Lumbar Deadlift leading them. That fucking idiot doesn’t even know how to use a squat rack, using it the wrong way. Checked up on them 15 minutes in and not a single squat was done, just 10-ish people standing around, being worthless. I’m absolutely convinced that mediocrity is a disease and it spreads from person to person. It will not take me. Oh and since we’re at it, might as well quote some Jim Wendler cause he’s spot on.
##“Being in shape requires one thing: hard work. And working hard requires no talent. None.” - Jim Wendler
I don’t know why but this made me lol so fucking hard. I knew a guy who always asked me for advice on lifting but never actually got around to doing compound lifts because “his knees popped” and he felt his posture wasn’t good enough.
Sometimes I really do wonder. Whatever we’re doing, lifting weights, it ain’t even that hard. What baffles me more is when it clearly looks like you need help yet you think you’re doing fine. My buddy (his teammate) actually actively asks him to gym with him and he went “Oh, there’s a gym near my place, I can gym there myself.”. Oh well, if that’s the case, why are you 55-ish kilos at 1.7m. Holy shit, he’s not even 135lbs. Like god damnit, I was so close to telling them to get the fuck out of my gym (technically it’s not mine, belongs to the school but I’m the designated care taker of the gym so it’s pretty much mine).
Yeah, so a bunch of people I know have noticed I have lost a ton of weight and am starting to look jacked so they are telling me they’re going to join a gym and get in shape this summer. I tell 'em to squat, that it sets up everything, and they’re all like, “nah, I’ll just do aerobics and shit. I don’t want to get too big.”
My wife’s doing the 21 day fix…for like six months now. I offer to take her to the gym, same story, won’t fucking listen.
Yeah, I have too many past friends that would say shit like that. “I don’t want to get too big.”
Ah thanks! I didn’t bleed, sweat and cry for 7 years to put 365lbs over my head, I just lifted casually in an AC accommodated gym for about 2 months and I woke up jacked and strong…and tan.
Nail on the head. There’s a young bloke at my gym a bit like that. Tons of potential, decent size but a) can’t or won’t understand that getting stronger takes work and b) doesn’t get that what he’s moving isn’t even close to respectable. A buddy and I tried to help him out but had to give up
Squats
20kg some for a few
60kgs x2x3
100kgs x3
106.5kgs x2 put on sleeves and belt
106.5kgs x6 belt cutting into me, wrist slightly hurting
106.5kgs x6 wrist hurting massively, belt still cutting into me although not nearly as bad, weight lost must’ve affected my belt hole settings, using lever
106.5kgs x10 changed to my weightlifting shoes, more high bar, less wrist pain, removed
Wasn’t originally gonna do squats but figured might as well practice since this happened.
Messed around with the bar
Did some random power snatches and high pulls for like 15 minutes.
Strongman Training
As usual, didn’t really train much, just facilitated the juniors, demonstrated some deadlifts etc etc.
Learning how to snatch
Well, my friend’s friend who is a Crossfit Level 1 Coach who also teaches fundamentals of weightlifting at her box came over and I basically got a snatch lesson for free. Worked on the starting position, first pull/second pull, high bar and all that shebang. Apparently right now my biggest issues are… Lacking of high pull. Not aggressive enough with the triple extension. Firing off too early. Wrists being somewhat messed up so might not be able to catch the bar correctly when it gets heavy… Basically. I’ve an issue with everything.
Didn’t get to finish my set as I was basically chased out cause the other sports team (Dragonboat) wanted to use the gym and it was their designated timing. That being said I wouldn’t be this annoyed if their coach didn’t say something blah blah safety blah blah.
Like holy shit, me not wearing shoes is a safety hazard? How bout you suddenly asking your rowers to start doing power cleans without actually teaching them. Hell, I doubt he can even do a proper power clean himself. Best part is, he makes them go heavy with improper form (think reverse grip jumping barbell curls) and he doesn’t even give them a rep scheme for the most part. It’s something along the lines of…
switch to the next round of whatever exercise after 1 minute, no rest.
Heavy ass power cleans, AMRAP
Deadlifts, done with improper camel backs, AMRAP
AND THEY WONDER WHY THEY FUCK THEY AREN’T WINNING NO MORE. Oh maybe it’s because 1/4 to 1/2 of your previous batches are on gear and they worked their ass off outside the gym.
Pfffft, I bet he read some T-Nation article about power cleans being good for you and he thought that suddenly incorporating power cleans will be the key to them winning.
We need some better ass strength and conditioning coaches in Singapore.
Oh and rant aside, I’ll just do my deadlifts tomorrow instead. I’m currently attending a 3 day first aid course, today being day 1 and it’s 9 to 5 so it messes with my typical training schedule.
Well, I can’t say I’ve actually noticed until you pointed it out. Can’t wait for me to go back to being able to use my wrist normally. Gonna beat the shit out of my presses right after that.
Deadlift (PROM - 2 Mats)
60kgs x10
80kgs x10
100kgs x10
120kgs x10
140kgs x10 felt hard as fuck, recorded a video but nah, not gonna upload it
160kgs x1 felt even harder and borrowed my friend’s Wahlanders belt, that’s one sexy ass belt
160kgs x4 still felt hard as shit
160kgs x5 channelled my inner rage, lol and got 5 reps oh and I took off my pants. phone ran outta memory so I didn’t get to record it, luckily, I was wearing my nice sexy boxer briefs
I’m probably just a lil fatigued and tired from the first aid course, it’s day 2/3. Practised a bunch of CPR stuff and boy, it’s annoying. Oh and I might’ve messed up the spring in one of the dummies. To be fair, I did ask them how hard to press and they told me, it’s better to press too hard than too soft… Huehuehue, am I strong now? ahahahahahahah. Good mood, might be the “extra cardio” today.
EDIT : Forgot to add in me not being satisfied with how the reps were broken up/done so I’ll stay on the 2 Mats next week. That being said, I do feel some weird sort of accomplishment feeling whenever I reduce the number of mats.