Wednesday:
Squats:
130kg x 6
132.5kg x 6 x 2
Snatch:
Up to 80kg x 1
I realised when I got to the gym that I didnt know what weight i should be squatting today. With hurting my wrist and the F*ck ups of the past week I had’t looked at my spreadsheet. The 130 felt fine so I upped the weight slightly. I would have upped it to 135 but I was beginning to gas a little bit, my legs and back were probably a bit fatigued from yesterday.
Happy that i was able to snatch today. I strapped my wrist up (I actually never use any supportive equipment like straps, wraps, belts etc), so it felt odd. I was also a little nervous because my hand is a little weak still and I have been getting nerve-related symptoms due to the swelling (median nerve). I’ve been flossing the nerve so that seems to help a little. Sleeping at night isn’t particularly comfy though as I am getting carpal-tunnel-like symptoms. I will get my osteopath to take a look at it tomorrow for me.
Will do another session later. Probably some more snatches and work for my back, glutes and maybe try some curls if they feel OK.
Wednesday PM:
Snatch:
Did a bunch of doubles up to 80, then did 80 for 3-4 doubles (lost track)
Close grip pronated pullups
BW x 12
12kg x 8
16kg x 8
20kg x 8
Neutral Pullups
BW x 8
10kg x 6,6,6
Wide pronated pullups
BW x 8 x 2
Dumbell Pullovers (2dbs squeezed together)
10kg x 12
12kg x 10 x 2
DB Preacher Curls:
12kg x 12
14kg x 12
16kg x 10
18kg x 9
20kg x 7
Hammer Curls (slow)
14kg x 10 x 3
Lying Hamdstring Curls:
3-4 sets of 8-10 reps
Single-leg Hyperextensions:
BW x 10 x 3
Thursday
Power Snatch + OH Squat + Snatch
up to
70kg x 1 x 3
These were a bad idea and aggravated the wrist.
Military Press:
up to
80kg x 4 x 4
superset with
Bent Over DB Row, deadstop:
25,27.5,30,30kg x 8 reps
Close Grip Bench, Paused with commands (had a spot today, felt weird):
70,90,100 x 2
110kg x 1
120kg x 1
130kg x 1
140kg x 1
70kg x 8
90kg x 8
100kg x 8
70kg (touch and go): 16 reps
Face Pulls:
4 sets of 15
superset with:
GHR + Light band
4 x 15
Side raises:
3 sets 12-15 reps, superstrict
Incline Pressdowns:
3 sets 12 reps
Incline DB Flyes (just to stretch):
10,15, 20kg x 10
Wow, did quite a lot today, was a bit pissed off with the wrist. Power Snatching really aggravated it and i have been getting nerve pain all day.
Friday
Front squats,
up to
125kg x 3 x 5
Snatch Pulls:
90,110,120 x 3
130kg x 3 x3
Clean pulls:
130,140,150 160kg x 3 x 3
Sumo deadlifts from deficit
Up to
140kg x 5 x 3
Single-leg curls
4 sets of 8 - 10,
Shrugs on Standing Calf raises,
3 x 20
lots of stretching
Tried doing some sumo deads standing on plates. Wow. That takes some serious hip mobility. I can tell they will be a good exercise for me at the minute. My hips felt awesome after doing them today. To be fair, I only played with the weight today to get a feel for it. I think these are one of those exercises that lends itself to a few reps, so may try some rep sets on it again.
Really not in the mood to train today. Just got in and did what I needed to.
Sunday:
Paused Squats:
up to
140kg x 1
150kg x 1
155kg x 1
120kg x 3
130kg x 3
135kg x 3
Paused squats at sticking point (full eccentric, pause on way up)
100kg x 2
110kgx 2
120kg x 2
130kg x 2
135kg x 2
Snatch Pulls
100kg x 3
110kg x 3
120kg x 3
130kg x 3
135kg x 2
140kg x 1
Snatch Pulls with re-bend
100kg x 3 x 3
Clean Pulls:
up to
130kg x 5 x 3
Hip thrusts,
up to
130kg x 15x3
Lying leg curls:
4 sets
BW Overhand Pullups
4 x 12,12, 10, 10
DB Pullovers
10kg dbells: 3 x 15
Reverse Barbell Curls with wrist extension
20kg x 15
25kg x 12, 12
20kg x 15
Stretching, then done.
Hams and glutes on Fire today.
Monday
AM:
Snatch High Pull:
lots of sets up to 110kg x 1
Snatch high pull, paused at knee
70kg x 3
80kg x 3
90kg x 3
Military Press:
up to
80kg x 1
85kg x 1
90kg x 1
92.5kg x 1
Paused military press:
70kg x 3
75kg x 3
80kg x 3
Rear delt raises:
4 sets of 12 reps up to 20kg
PM:
Clean High Pull:
60,90,110 x 3
120 x 3
130 x 3
140 x 2
150 x 1
170kg x 1/not a high pull at all, this was a complete miss-load by the way, lol.
Close grip Bench:
up to
117.5kg x 4 (not feeling these today, groove was awful, slipping on the bench, hurting wrist, etc)
110kg x 4
100kg x 4 (lol, seriously had something about doing 4 reps on this today!)
70kg x 16
Bent over DB Row
25 - 30kg x 12
Incline Flyes (just to stretch)
15 - 20kg x 20 reps
Incline rope pulldown into pressdown:
5 sets of 8 - 10 reps
1 arm Upright Rows
17.5-22.5kg x 12 (4 sets)
Decline GHR:
BW x 12 x 4
superset with
Single leg glute bridges(right leg):
BW x 12 x 4
Lots of stretching (rec fem and psoas)
Just lots of stuff. One thing I’ve noticed since I hurt my wrist is how weightlifting conditions you. Despite the fact that you always do low reps on the classical lifts, you really develop work capacity doing them. I hardly feel like I am training at all at the moment yet I am doing quite a bit of work. Anyway I feel like my pull technique is getting better, so that’s a good thing. Can’t wait to start snatching and clean and jerking again. One positive about all this though is that I am seeing changes in my physique really quickly. I suppose much of it is muscle memory but I am starting to look like a bodybuilder again.
Upper body is filling out
Tuesday:
Front squat, paused
70,100,110
120 x 1
130 x 1
140 x light headed again(dammit,same as last week)
Front squat, paused at sticking point (full eccentric, paused mid-point on concentric)
100 x 2
110 x 2
120 x 2
Snatch grip Deadlift, from deficit:
100 x 3
120 x 3
140 x 3
150 x 3
160 x 3 (stopped here, any heavier and I would lose the correct posture)
BB Hip thrusts:
up to 160kg x 12
110kg x 1million(felt like it)
Single-leg hypers,with small band
BW x 12 x 4
Decline GHR
50 reps
Single-leg Box Squat(dodgy leg)
BW: 5 x 5, very slow
Also did a bunch of yoga stuff for abs/“core”
