A. Seated good morning (slow tempo) 3 x 12 at 70kgs
B. Power snatch + snatch 4 x 3 + 2 at 40 kgs
C. Power clean and paused jerk (reset) 2 reps at 70, 70, 80, 80 kgs
D. Snatch romanian deadlift at 120kgs, 10, 9, 9 reps
Not much to say here. I was quite tired. Once again went “easy” on the good mornings. Power snatches are getting better and better. But I was still unneasy on snatches. I think my problem is that, since the weight is light, I mess the first and second pull because if I pull too hard well I would catch the bar standing or almost and I want to focus on the catch position. So I pull “slow”, soft and not very high so that I catch it lower. But it messes with balance and everything.
Wanted to go heavier on the jerks and have it harder.
RDL were nice (yay no slow tempo for once!) but I might have been doing them a bit fast even though I was going under knee level. Low back was quite fatigued so I didn’t go to failure.
A1. Back squat with pause at bottom 6 x 3 at 110kgs
A2. Ab wheel roll-out 6 x 7
B. Muscle snatch + Power snatch 2 + 3 at 40, 40, 50, 50kgs
C. Clean + Paused front squat + Front squat + Paused jerk 1 + 1 + 1 + 1 at 70, 70, 80, 80kgs
D. SSB goodmorning 12 reps at 60, 70, 70kgs
So my whole back was already on fire when I got to the gym. Soreness I never had before, even in the lats (so much for the "deadlifts don’t build back, suck it Carter! ), around my spine, and in my mid back.
So I tried for the first time to superset abs with squats. It wasn’t that hard actually. Granted, the weight wasn’t that heavy either. But the reps proved a bit challenging actually. Legs were fried and the sticking point (aroung 90° on the way up) was really sticky on the later sets.
I’m getting better at power snatches as well. I tried on full snatch at warm-up and it was great. So I should treat them as power snatch and then get down. Otherwise I lose power/intent/focus whatever
80kgs proved too much for the jerks. I mean I did do them but I wasn’t satisfied with the technique. But it got way better the day after, something clicked (I wasn’t pushing totally all the way with my legs before going into the catch position, so I was losing power)
Good mornings once again… pleaaaaase… I stayed light. But my lower back is going to be as thicc as an oak’s trunk.
Are you saying you feel stronger/more stable with a power snatch compared to a full snatch?
I think going too light can be detrimental for the reasons you stated. I’d increase the weight and work on an overhead squat independently to build up strength in that position.
Hi :). I’m sorry, but I didn’t understand- do you have any plans to compete or just you are just an amateur? Because if you workout for your own it’s not neccessery to push yourself so hard, I think.
I see you are so commeted, it’s pleasure to read your log.
Yes but I read it’s normal when you learn the o-lift but already have lifting experience, since you are stronger than technical.
Yeah I have trouble with the overhead squat. I suck hard at these. I might even find them harder than full snatches. I also have long arms, and too mobile shoulders so I really have to strengthen them a lot or I have instability. I’ll work that exercise after this 10 week program, when I’ll be having a template and not a fixed program.
Ah! I never did but I might someday, in Crossfit or Physique. Well I don’t have to push too hard if I can’t recover but I see it as I should push as hard as I could. Honestly I view my time on this earth as finite and believe in afterlife, so I try to make the fullest of what I can. You don’t have results without hard work! And maybe I’m masochist, and competitive ahah
A. Back extension 1 x 12 at 60 kgs, 2 x 12 at 60kgs + 10kgs vest
B. Snatch 4 x 3 at 40, 40, 50, 50kgs
C. Power clean + Push press + Paused jerk + Split jerk 1 + 1 + 1 + 1 at 70, 70, 80, 80kgs
D. Clean romanian deadlift 3 x 12 at 120kgs
Everything is sore. I was grumpy as fuck today and tired so I must have not slept enough, or the program is just fucking hard. I’m eating like a pig and not gaining weight. The other day I ate 2 ice cream cones before training. Honestly I think this is the hardest program I’ve done. I’m gonna need to sleep more and eat more vegetables and all, but today won’t be the day.
Everything felt better. I could really feel mu glutes in the RDL and back extension so I’m happy I use my hips better.
Jerks at 80 were waaay better. i’m getting the hold of it. Snatches not great yet but improving.
But yeah, I won’t be training tonight. My car broke down on the way to my Gendarmerie exam. Got there too late. I’m a bit miserable and I’m gonna have to pay €€€ in repairs that I don’t have… And my car is spending the night on a freeway parking, I’m a bit stressed about that. So I can’t go to the gym tonight. My mom’s car is also broken. So I think this week training is compromised. Tonight I’m getting thrashed at a birthday, then waking up at 5am for a 10h30 shift yaaay. So much for good eating and sleep. I don’t have the energy today anyway. Well no choice now, i’m gonna need to find the energy to find another job. Not gonna stay one more year at this underpaid garbage.
Sheesh, rough day. I suggest you cut out early from the party. Go have fun and blow off steam, but don’t kill yourself with a short night of sleep and a long work day. Everything you mentioned is going to be more like multiplication instead of addition in terms of fatigue and stress.
I know. I’ve been doing that a lot. I guess I really can’t stand this job anymore. I don’t want to end up like my coworker who was crying monday because after 15 years there she was still treated like shit. Good thing I have like the kindest and supportive girl ever. I’ll try to go easy tonight then. Drink or sleep I’ll chose which I emphasize (but in either case I’ll be tired lol I hate waking up at 5 and am already tired af, think I drank 8 coffee and some coke today)
Careful with this man, I find caffeine has to be used carefully to be of benefit. If I just go ham with it, I end up crashing in a big, big way. YMMV
Without want it to sound like Billy Joel, make sure you do what you can to make sure she knows she’s appreciated man. I may be misreading this, but I reckon 10.5 hour work days, plus a hectic gym schedule, parties etc. Sounds like very little time left for her.
Yes, I used to be a caffeine addict in business school. I have reduced it to 1 cup of coffee and 2-3 cups of cichorium.
Don’t worry I make sure she is. Never seen a girl so much. Everyday, we can’t get enough of each other. I do everything I can for her. And yeah a party but it was the birthday of a dear friend and I didn’t go overboard (went home at 2am but yeah obviously when you start work at 6 ahah… it’s been an exhausting day…)
On another news the repairs won’t be as serious and expensive as I thoughr so there’s that!
Is it legal to work for 10 h? Phew…As an office rat in 5 AM I shut the door :). You said you’ve been in a business school, I hope you can find more perspective desk job, not shifts. You sound very hopeless. As I know Belgium is a developed country wiht high rates of employment and high real income. Is it so hard to quit whever you wish and find something better?
It’s the maximum authorized. You shut the door… ahah most days like yesterday or today I stay 20-45 min more because they never let you go. I don’t care about a desk job it’s just that is one is not even minimum wage (part-time), work on weekends, shit job, shit hours, constent pression and unsatisfaction from management, zero personal fulfillment or pride, and half the employees are clueless.
I live in France actually. I’m gonna quit. Yeah it’s just that compared to the gendarmerie (a rent free house or flat, 2000€ as starting pay, nice and secure job) Now I’m gonna get what, 1300€, a least terrible but still no fulfilling, boring job. With that in France you don’t have shit. Not alone anyway. My friend who earns 1750 had trouble finding a little flat (he lives in a 35 m² now).
Anyway I’m gonna have to find a new job before quiting
It can be tough out there man. Stick with it. A shit job is better than no job. I work in retail so I’ve waded through my fair share of shit to get anything halfway worthwhile.
Well, I’ve never understood this point of view- I appeciate my health and free time more than money.
Here, in the ‘‘third world’’ we think that everywhere in EU is better and shinier and so on, but obviously it’s not so bright. Jesus Christ -36 hours ! …
In fact as a local government employee i work for about 400 € net selary per month-which is not bad for the area, hahaha, sounds funny to you, may be. Different standart of living… A minimum selary here is less than 250 € net (and minimum pension- 100€) and a milion bulgarian people should live with this… so can be worse, dear.
Good luck, anyway, it’s gonna get worse before gets better, they said :).
Yeah I know this seems ridiculous but my 1200& are less than the minimum wage. I live but that’s it. I have literally 0 money on the side. I have to pay 400+ for my car and it leaves me with next to nothing. And my gym membership has expired (300€) fuck…
But yeah it can get worse ahah. But better as well. That’s why I have to move my ass!
