What @chris_ottawa said. I also wouldn’t worry about a fast descent, as long as it’s controlled. We train to descend aggressively.
That’s it right there, descend as fast as you can while maintaining control and tightness.
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Yes thank you guys. I think what impeded me the most is tightness. So I should focus on that. But if I go too slow I really lack power. I think it’s Lee Boyce that said longer limbs guys had better stretch reflex so I should use. But at the same time when I nail my tightness the weights fly. I have to find a balance here.
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29/10
A. Snatch work up to 2 reps at 60kgs, then 3 x 2 at 50kgs
B. Power clean and paused jerk work up to 2 reps at 80kgs
C. Deficite snatch grip deadlift with pause under kness 4 x 3 at 120kgs
D. Military press, 3 reps at 65, 70, 75, 70kgs
Terrible, terrible session. I failed my two attempts at 65 kgs again, the second time almost injuring me (heard a slight crack in my shoulder, weight was too far behind, it stretched my shoulder). So I stopped and went down to 50, which is 5kgs less than last week. But still, it was very off, and I failed like 3 reps. Even when not failing it didn’t feel right, weight was usualy too much forward, balance was off. I was getting frustrated and angry.
Even the power cleans didn’t feel good. I stopped early. So I went easy on the deadlift.
At least I salvaged some of this workout. 65 kgs on the press (same as last week) felt this time really easy. 70 not that hard so I decided to go for it and did a triple at 75. So it was nice, the heaviest i’ve ever pressed, and with good form!
But still, a really demotivating and hard session. I think that next week instead of going to a 2rm like prescribed on the snatch I’ll just do practice work. The effort on the monday session + constant tiredness of that fucking work schedule make apparently shitty tuesdays
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Staying tight doesn’t reduce the stretch reflex, and if you have to allow yourself to get loose so that you can descend fast then it is no good. Descend as fast as you can while staying as tight as you can. Andy Bolton said something like “never sacrifice tightness for speed”, that would apply here.
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31/10
A. Clean + front squat + jerk work up to 2 reps at 90kgs then 3 x 1 + 1 + 1 at 80kgs
B. Power snatch work up to 2 reps at 60kgs then 3 x 2 at 50kgs
C. Power clean and press work up to 2 reps at 70kgs then 3 x 2 at 60kgs
D. Dumbbell fat gripz curls 2 x 15, 1 x 10 at 12,5 kgs
Nothing crazy here. The cleans and jerks were more solid. The snatches as well. But I guess my shoulders were fatigued because I didn’t manage 75kgs on presses. Also I should have done push presses… But that’s okay I guess.
Not really motivated but still did the work.
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That’s a thought stolen almost exactly from Dan John, but I agree 100%.
With so many contributors to this site, I’d just leave the author part out on quotes like that. But no one asked me.
I think we probably see eye to eye on many of the authors on this site, to be honest.
I was actually thinking about this when I just wanted to go home instead of train. No training this week, I’m in Rome
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How are you feeling man?
Vacation time?
Actually terrible lol… Yeah it was a nice trip. Went with my gf. The two weeks priori I was feeling severly underrecovered. Slept 3-5 hours, got really drunk once, eating shit… I actually did a little session on monday, went to a single squat at 150, felt solid, tight, confident but also very hard (because of recovery…) Same for the 2 sets of 6 afterwards at 125kgs but I whipped my mind into shape and the last rep was actually the best, overall squat felt solid so i’m happy. But afterwards really rinsed and demotivated. Did 4 sets of power snatches, and some complexes.
Then the trip, and the day after, my gf left me. Which really took me by surprise because it went really well (as she said) and she was glued to me and we saw each other every fucking day, which never happened before. Said that during the trip she didn’t felt the “feeling”, a spark or something and was afraid it would happen again if we were only the two of us again. Really surprised, and very sad. Feels like I’m banging my head against a wall this year.
Well at least now I have all the time in the world and no distraction to focus on proper nutrition and sleep. I’ll do it starting tomorrow. Because I can’t get away with it. I’m not going to do the last two weeks of the program (realisation) because I really don’t feel like going to 1RMS on the full lifts, and don’t want to get injured. I still need to get better. So I’m just going to do the olympic lifting variation of the spring season. Then prepare myself for some actual bodybuilding work in january.
That sucks man. Better you find out now rather than later I guess.
Sounds like you’re pulling some positives from it already though.
Of course my ex is here at the gym. Training, texting, getting hit on by guys. Came over to “at least say hi and that I hurt my shins again”.
Immediately failed the following 2 snatches. This is not great for focus and morale. Fuck me
You can’t affect it, don’t let it affect you. What would Pwn do?
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Deadlift and press impossible weights in a Berghain-dark basement with a cap.
Right now I’m doing my sets of 3 squats at 130-125. It’s solid but hard as expected
Get after it man, good work
12/11
Activation: box jumps and good girl/bad girl machine
A. Snatch 8 x 3 at 40kgs
B. Squat 1 x 3 at 130, 4 x 3 at 125kgs
C. Good mornings 4 x 8 at 65kgs
D. Lunges 3 x 8 at 20kgs dumbbells
Soooo getting back to it was hard, obviously, after a week off abroad eating only in restaurant. Then the great distress of getting dumped and having zero sleep, but I still crawled to the gym.
130 kgs felt a little bit too hard so I dropped down. Some reps I wasn’t pushing with all I got, at elast it felt so. But still felt quite solid. Also, I used to do squat first and there of course my legs were a bit tired, as ATG snatch always do lol.
I stayed light on the the snatches, figured there was not really much point to go heavier on the full lifts. For example I failed the set 2, after my ex came in. So technique is still not ingrained. I fail when I want to go too fast right now because my second pull is not complete. I’ll work on that.
GM really destroyed my core, which is good. Lunges ughhh I loathed them. Should have done a fourth set. But my balance is horrible! This is what makes me hate them, more than the difficulty
Spend mostly all my time on the phone during sets, to avoid looking in the general direction of my ex, which is hard when she’s 3 meters away in a place full of mirrors
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That sucks, men. I really hope it wasn’t something deep, it would be awful otherway (I can’t forget my ex for years, even so I don’t see him :(). What kind of person would break up wiht you so unexpected and without consider your feelings? That’s shitty…
I hope you’ll get better in time. Hope you outgrow this crush easy.