Awesome sessions Aldebaran.
Really fun to read about how you learn the O lifts.
Quality stuff
Here you go:
@mortdk thank you! Well it’s a work in progress! Since no one is there to give me pointers I go back between my feelings/recordings and videos of YouTube (like Torokthiy) to see what I could be doing wrong. It’s also hard to not trust my instinct and try to perform the snatch the same way as a clean
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There are some great dudes around here who could point you in the right direction.
You could try to post a couple of videos in CT’s forum. He might give you some great advices.
Of course! I was meaning in real life ahah
Superb, thank you!
20/09
Finally, a bodybuilding workout. Something “easy”. But truely a BB workout is as hard as you make it to be. I was in a super mood after the incredible date yesterday night, so I really went to it.
workout
A1. Military press 8, 6, 6 reps @60kgs
A2. Lateral raises 10, 8, 10 reps @10kgs
A3. Front raises 10, 8, 8 reps @10kgs
B1. Kawiorski shrugs 3 x 8 @100kgs
B2. Barbell shrugs with 2 secs hold 3 x 10 @100kgs
C1. Leg extensions with 2 secs hold 3 x 10 @40, 50, 50 kgs
C2. Leg curls with 5 secs eccentruc 3 x 12 @20kgs
C3. Pseudo leg press 3 x 15 @120kgs
D1. Pull-ups 3 x 8
D2. Reverse preacher curls 15, 12, 12 reps @20kgs
E1. Dips 10 reps @BW, 10kgs, 10kgs
E2. Rope triceps pushdown 2 x 12 @35kgs, 1 x 15 @30kgs
F. Abs side bents with slow tempo 2 x 10 @20kgs
G. Cable crunches with slow tempo 2 x 10 @70kgs + max roman chair crunches with slow tempo.
So it was long and hard ahah. Satisfied with my OHP, I thought after this week that I had no juice left. But I’m mad, I wanted to do 3 x 8 but some guy was pressing me for the bar and I didn’t wait even a minute between giant sets.
Very satisfied with the shrugs as Kawiorski are done in a double overhand thumbless grip, and I really thought I couldn’t hold 100kgs but I did!
This is not a true gruesome session session if you’re not bargaining yourself out of sets. But I was thinking about the challenge and pushed myself to the limits on legs, as well as on back! My arms were burning non stop, the two pronated exercises destroyed them. Horrible!
Wanted to do more abs as well but I was tired and they were still sore as fuck! All in all a solid workout
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Love days like this. Good work.
Not quite sure why you tagged me in this, but please stop distracting me with shiny things.
Just read your July thread in off topic. How are you feeling now?
Sorry man ahah wasn’t on purpose, I should stop marking weights with the @!
Well way better now! I guess I did many stupid things, like skipping work to go yo a festival, drugs, alcohol, etc all the shit I never did. But always with people I care about. Just trying to man up and do the things I really want instead of what want others. And right now I’m just enjoying stuff as it is!
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23/09
Damn, late again but was super busy. This week I decided to not increase the weights. I also waited less time between sets since my workout frame was limited. But it was okay.
Workout
A. Front squat with 5 secs eccentric 1 x 5 at 60, 70, 80, 90, 90kgs
B. Muscle snatches + Snatch balances + Overhead squats 3 x 5 + 3 + 5 at 40kgs
C. Jerk from half split + Paused jerk + Jerk 4 x 2 + 2 + 2 at 60kgs
D. Front squats with pauses at 1/4, 1/2, bottom reps at 65, 75, 85, 85kgs
E. Unilateral leg curls 3 x 10 @7kgs
The slow eccentric front squats were still super hard, but the paused ones felt very solid!
I’m really getting better with muscles snatches (well obviously since I do them every session) and they feel much more natural and powerful. The 11 reps sets are still a bit of cardio ahah. I’ve slightly widened my stance on snatch balances and power snatches during the catch and it feels better.
Jerks, despite the light weight, are hard! Meaning fatiguing, when you arrive at the regular jerks it’s hard to still find energy and focus, and you want to breath so much! But I think that’s the point of these, still being able to perform technically in spite of tiredness. Balance is better but I still have to ingrain the perfect foot position in my brain, which is inconsistent.
All in all technique is getting slowly better. Also I’ve nicely leaned out in only a week, despite having eaten more shit than I anticipated. Well this is not much of a surprise, 5 brutal, 2 hours, full body session in a row, plus my physical job, and I was fairly active as well afterwards.
And well, I got a girlfriend now
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I’m so happy for you 
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Won’t have to worry about this so much then:
Tasteless?
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Is jerk some slang or are you talking about rude individuals ahah?
24/09
A. Deficit snatch-grip deadlift 5 reps at 80, 90, 100, 110, 110kgs
B. Muscle snatch + Power snatches + Overhead squat with 5 secs eccentric 4 x 5 + 3 + 3 at 40kgs
C. Behind the neck jerk + jerk 4 x 3 + 3 at 60kgs
D. Push press 5 reps at 60, 70, 80, 80kgs
E1. Pec dec with 3 secs contraction 3 x 10 at 70kgs
E2. Abs wheel roll-out 5 x 6
Sped this on a bit also. I tried to use this strongman breathing or whatever that I read on here (4 long breaths in by the nose, and long breaths out by the mouth) to calm and focus me. It worked, even though my heart was racing a bit.
Slightly widened my stance on all the snatch work and it felt much better. This time no strain in the lower back or anything in the deadlift.
I felt good, but by the time I got to push press I was begining to tire. Last set was really all-out (last week I only did 4 reps at the last 80kgs set), the bar got stuck 2 secs in the air before I managed to lock it out with my triceps. I guess having a public there made a difference ahah!
My shins are also fucked up lol
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It was a wanking joke I’m afraid. Subtly has never been my strong point.
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Ahah I’m just a bit dense I wasn’t sure I had understand the joke correctly! But please fire away!
Good news on the girlfriend though man. And the gym progress (bloodied shins aside)
Thank you! Yes it’s good news, and unexpected. I guess it all pays up in the end. For the shins well I’m used to it. I have super sensitive skin, pinch me and I’ll have a bruise. When I was playing US football I was coming back from training with black arms. I’ve been having bloody shins since I started the program lol, and since I do deadlifts or snatch variations everyday well…
In all seriousness, have you considered shinpads? It’s not a problem I’ve ever had to Deal with but I can’t see a drawback with getting some football (soccer) shinpads or the like.
Well wouldn’t the bar be a little bit away from you? I don’t think it would matter that much in the snatch but in the deadlift it might
Maybe half an inch, at most. My stance doesn’t make it an issue for me.
I got the joke!
How about just some sort of compression sleeve? You could use knee sleeves and just not pull them up all the way or buy something cheaper at a sporting goods store.
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