So I took class on Sunday and got a callout 
for turns
And now I’m in the gym and the rack is all tied up by some fat guy…so is the leg press…
So I did the down-to-up cable flyes with extra range. 2x20 @ 22kg, 2x15 @ 24kg, 2x10 @ 26kg, 2x5 @ 28kg, 2x3 @ 30kg. Delighted by the pump, I thought I’d do some pushdowns - same protocol until topping out at 28kg.
Pump is now epic so I do some sets of 5 bodyweight dips and pull-ups. Leg press is available now, so did 3x8 320kg.
Workout’s gone completely tarty, so thought I might hit arms, grabbed the trap bar, 2x20 curls with 40kg, 2x15 with 50kg, 3x5 with 70kg.
20 farmers’ with 2x25kg weights, and out of there.
MTW-10 pressday. did everything as sets of 6 reps because why not. plus leg presses. bench was 1x20 @ 70kg, 1x15 @ 75kg, 1x6 @ 80 - I was still sore from the cable tartfest, is my excuse.
Friday’s workout. MTW-10 pullday, 20 farmer’s.
Thursday was class. Monday will be INTENSIVE WEEK.
In case you’re wondering, last week was 30 hours of studio time. Back to the weights…when I feel like it. Dammit.
(I felt like it the next day and did a MTW-10 press day for the record. Then I had to go and see relatives. Another infuriating gap.)
But back on deck today for a pull day! All the lifts were just fine. Did the snatches at 65kg for the first 6 sets, then 70kg for the remaining two. 75kg SGHPs went 1x9, 1x9, then 2x3 at 80kg. 125kg DLs, 6x3, 130kg DL, 2x3. Down to up flyes, 2x20 at 24kg, 2x15 at 26, 2x5 28, 1x3 30. Pushdowns, same plan. Curls went 2x20 40kg, 2x15 50kg.
In class again last night. Turns were a bit wonky but I managed to bring the whole bag of petit allegro jumps from intensive week back with me.
And today, MTW-5 press day. 75kg OHPs went 3x6, then up to 80kg, did the last two sets as a 6. Did the same with the 80/85kg push presses and the 135/140kg squats. Incline bench went 1x20 at 70kg, 1x12 at 75kg, 1x6 at 80kg, failed at 85 - not sure what’s up there.
Leg presses, 3x8, 320kg. Cable punchdowns, 2x20 at 22kg, 1x15 24kg, 2x6 26kg, 1x3 28kg. Down to up flyes, 1x20 22kg, 1x15 24, 1x10 26, 1x6 28, 1x3 30. 20 farmers’ walks with 2x25kg plates and we’re done.
Hoping to bring the frequency up after all the disruption…
Since our last instalment…took ballet class on Sunday. Barre was a bit crap but adage was so much better and unlike Thursday, turns were back. Got a call out for balancing on rélevé with a dev a la seconde though.
Today, MTW-5 pull day. 8x3 snatches at 70kg went really well, did 80kg SGHPs as 4x6, 8x3 deadlifts at 130kg. Not often pleased with DLs but today’s were good - trying to use the abs more at the top.
aaaand press. 4x6 75kg OHP, 80kg push press, 135kg squat, then 1x10 70kg incline bench, 1x8 75kg, 1x5 80kg, 1x3 85kg. 3x8 320kg leg presses. 3x20 50kg bar curls. a strong kind of day…
Obviously I was in class on Thursday and it was a ripper with some 
. I needed that after two lacklustre showings…Today, Sunday, is MTW-5 pull day and I’m backing up to take class as well for a week with three heavy lift days and two studio days. Just did the prescribed lifts as there’s a hurry on, but pleased with form on snatches and deads
Ballet last night, and MTW-5 phase done with today’s pullday. Annoyingly I will be going to a wedding and Open House London over the weekend so probably no lifting or (serious) dancing. Target for next week - let’s try and finish the MTW phase within 10 days!
1st MTW day done. OHPs 80kg, 4x6, last two at 85. Push presses, 85kg, 3x6, did last 2x3 at 90. Squats, 3x6 at 140kg, last 2x3 at 145. Incline bench presses, 1x10 70kg, 1x10 75kg, 2x6 80kg, 1x3 85kg.
Finished up with cable push downs, 2x20 @ 24kg, 2x10 @ 26, 2x5 @ 28, 1x3 @ 30. Flyes, 2x15 @ 24, 2x8 @ 26, 2x3 @ 30. Lateral raises 1x20 with 2x14 just to get a feel for them.
Next MTW day done yesterday. Snatches at 75kg were an absolute battle - they go up nicely, even easily if I hit it just right technically, but the extra weight makes a big difference. SGHP at 80/85 were tough but OK. Deadlifts at 135/140 were hard but OK and a gaggle of teen girls insisted on watching the 140kg sets.
Did some lateral raises and got out of there. Dancing tonight!-
Danced last night and substitute teacher hit us with part of the Wednesday class from Danish Bournonville training…which was weird.
Anyway, this morning was pressday. Just did the prescribed lifts because I’ve got stuff to do. 4x6’d the 80/85kg OHPs, a bit awkward. 3x6’d 85/90kg push presses - did the 7th set of 3 at 90 and then 8th at 85. 140/145kg squats went 4x6 no trouble - finally beginning to push properly with the glutes on those. then 1x20 70kg, 1x10 80kg, 1x6 85kg incline bench and out of there.
Obviously took class on Sunday - sub teacher is still in charge and still killing us dead. I wasn’t sure if it was unusually tough or I sucked until I saw the rest of the guys in the changing room afterwards…
Today was an MTW pullday. Muscle snatches went 6x3, 75kg, just great, hit the 80kg 7th set and missed after two reps. This is a big improvement over last week; maybe doing a few warmup sets at 50kg helped? SGHPs at 80 and 85kg were fine. Deadlifts at 135kg were a bit of a grind and I didn’t finish the 140kg set.
Not sure what to make of that. Pleased with the snatches improving, perhaps the deads were just a cup of coffee away?
OK so. Took class on Thursday - substitute teacher was substituted by another sub and I think he went a little easy on us. Even so, my left shoulder is a mess.
Today was an MTW pressday and I decided to use this great T-Nation article: A Strongman's Guide to Shoulder Health
So, I concentrated on using pull-apart movements in warmup, and aimed to improve my OHP form as follows:
- Engage the core and lean back a little at the initial press
- Stretch the bar and pull the body through at the top, aiming for a higher lockout.
My experience of this was that it felt heavier, but goood? I did 6x3 80kg sets, the 7th at 85kg, the 8th at 80. I think the temptation of doing double sets is a bad idea for the shoulders.
I then did the 85/90kg push presses the same way. I stretched between sets for all of these. I then did a set of five pull ups on the squat cage - it’s tall enough I have to jump into those.
Squats went 3x6 140kg and 1x6 145kg. I did a set of pull ups between each set.
I finished up with a minute of 24kg kettlebell swings, which seemed easier than last time I did them. I might start them regularly again.
And you know what? I feel great. Thanks T-Nation!
Important thing to not remember from ballet in weightlifting: your port de bras should always be ahead of you, where you can see it. this is a cue to keep weight forwards in balances and turns, and also important to maintain the eye line through the elbow.
if you lift like this your shoulders will hurt,
important thing to remember from weightlifting into ballet: progressive high intensity training can do any damn thing.
important thing to remember from ballet into weightlifting: movement quality is important. it looks cool, it feels good, and it doesn’t hurt anywhere near as much.
Cycle over. Target of 10 days missed.
MTW pullday today. Quite pleased that the heavy snatches work better if I focus on a good overhead press.