[quote]Invictica wrote:
Sup Brahs,
112.5kg on the PC today. 2.5kg PB
That is all[/quote]
Congrats!
video???
[quote]Neospartan wrote:
[quote]Invictica wrote:
Sup Brahs,
112.5kg on the PC today. 2.5kg PB
That is all[/quote]
Congrats!
video???[/quote]
Or it Didn’t happen.
Oly lifting has been space this week.
Tuesday 27/4/2010
High Hang Squat Clean
60kg 2x3
70kg 2x3
80kg x 3
90kg x 3
100kg 3x2
Push Press
90kg 2x3
100kg 2x2
Conditioning
60m Sprint/15 second rest x 4
5 Minuite Rest
60m Sprint/15 second rest x 4
Wednesday 28/4/2010
Back Squat
60kg 2x5
100kg 2x3
140kg 2x2
160kg x 2
180kg x 2,2,3,3,2,2,2,2,2 (16 reps total over 9 sets)
Power Clean
60kg 2x3
80kg x 2
100kg x 2 (stopped because the gym was over crowded and I was annoyed. Toys clean out the pram).
[quote]Neospartan wrote:
4/28/10
Lifting at the Univ Gym:
Clean from the Hang:
-up to 90kg 2x3
Clean Pulls:
-up to 115kg 2x3
—felt very hard.
Back Squats:
-125kg 2x2
—hard too.
Chin ups:
-2sets,
T-Bar Row -supper set with- One arm Dumbbell Press:
-4sets…4sets, up to 65lb DB.
T-Bar Row -supper set with- Crunches:
-4sets…4sets
T-Bar Row:
-up to (3)45lb plates + (1)25lb plate, 5x3
Stretch & GO HOME
[/quote]
Thats a fuck load of T-Bar.
T-Bar Rows FTW!
thursday
coach sent me wrong workout, so this week will have pulls (oh boy)
Powersnatch
40x3
45x3
50x2
56x2x3
60x1x2
65x1x4
Snatch pull
65x5
70x2x3
78x2x3
85x1x3
90x1x3
PowerJerk
50x3
60x2
68x2
75x1x3
82x1
88x1
Back Squat
75x4
105x5x2
Clean and Jerk
60x1+2x5
bw was 94.5kg. bah. Sleep + rest and all that good stuff one needs… not getting it as of 5 weeks ago, senior thesis is kicking my ass. and its showing in my stamina.
28/04/10 Snatch
dynamic stretches
Snatch
bar work
40 x 3
50 x 2
60 x 3
72 x 2
83 x 1
97 x 0 : felt weird after the 83 and I’m feeling not uber power…must have been the past 3 high volume fairly heavy sessions…
97 x 1
100 x 1
102 x 1
104 x 1
106 x 0
108 x 0
107 x 0
107 x 0
107 x 0
110 x 0
Flat from the previous weeks training
Sacked off the squats, going to relax to freshen up
Koing
[quote]IrishMarc wrote:
[quote]Neospartan wrote:
4/28/10
Lifting at the Univ Gym:
Clean from the Hang:
-up to 90kg 2x3
Clean Pulls:
-up to 115kg 2x3
—felt very hard.
Back Squats:
-125kg 2x2
—hard too.
Chin ups:
-2sets,
T-Bar Row -supper set with- One arm Dumbbell Press:
-4sets…4sets, up to 65lb DB.
T-Bar Row -supper set with- Crunches:
-4sets…4sets
T-Bar Row:
-up to (3)45lb plates + (1)25lb plate, 5x3
Stretch & GO HOME
[/quote]
Thats a fuck load of T-Bar.
T-Bar Rows FTW!
[/quote]
Yeah Buddy!
Gotta get that back strong u know.
4/30/10
Lifting in Bmore with dfreezy, and a bunch of other people.
Snatch:
-up to 77kg… it felt good so I went for it
-80kg good.
-82kg easy.
-85kg 0,0,0
Clean & Jerk:
-up to 95kg 1rep
Front Squat:
-up to 110kg 2x3
–I was supposed to do back squats but my back is feeling a little funky so I didn’t.
Chin ups:
-3sets 11-8reps
Barbell Row (supinated grip):
-up to 80kg 5x3
Lifting at the club
Snatch
Bar Work
30kg x 3
35kg x 3
40kg x 3
45kg x 3
50kg x 3
51kg x 3
52kg x 4 (2 fails)
52kg x 3
53kg x 3 (all fails)
53kg x 1
53kg x 3 (thats better)
54kg x 3
Apart from the first 52kg and 53kg sets I was pretty consistent. Koing said I wasn’t preserving the back angle, after I worked on that they went much better.
Front Squat
60kg x 3
70kg x 2
80kg x 6
80kg x 6
80kg x 6
80kg x 6
80kg x 5 (failed 6th)
81kg x 6
Clean Pulls
60kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
Not particularly great but getting better. Definitely something I need to work on.
Today was a good session. This week was sparse due to final exams.
Power Snatch:
85x2
90x2
95x2
100x2
105x1
110x4/1 full snatches couldnt power this today. Could have full snatched more, but that wasnt the objective today.
100x3/2 went down to work on power strength
Power Clean & Jerk
100/1
110/1
115/1
120/1
125/full
125/1 got it
130/clarked pretty spent by this point
Front Squat:
140/3
145/3
150x4/3 pretty happy with these.
Sunday Session
Power Clean and Jerk
100/1
110/1
115/1
120/1
125/full, miss
Snatch
50/few
70/few
Oly Goodmornings
190/3
195/3
200/3
205x2/3 PR
Cleans:
70/1
90/1
110/1
120/1
125/1
130/1
135/1
140/clarked
130x4/2
I was not explosive at the top on my first round of cleans, which then affected how my arms rotate through the catch. These were way better formwise than yesterday, but still were harder than they had to be. I just needed to stay looser near the top.
I tried to move onto snatches with the intention of hitting 115-120, but my warmups were shit and I was getting really pissed so I just moved onto strength stuff. The GMs were good, hit a PR. I was going to bench but I just couldnt walk away from those shitty cleans. Im normally faster after a strength movement provided that it doesnt tax me such that the pull is affected.I was able to stay much looser and pop at the top. 140 was just not in the mind today, it felt good off the floor but my head got in the way. So I went to 130 and did doubles until I couldnt them anymore since the form was finally good. I was pleased with the second round of cleans since I got a lot of solid reps in with a nice weight. If I had time, I probably would have taken another crack at snatches too, but Im not worried about them since Im way more consistent and better at them.
[quote]GqArtguy wrote:
Cleans:
…
140/clarked
…[/quote]
wtf??? did u missed it, did it crash on u and lost it???
3/5/10
Lifting at the Univ gym:
Snatch:
-up to 80kg, 1rep
-went again for it, 85kg, 0,0,0,0,0 damn…
Snatch Pulls:
-85kg 3x3
Front Squats:
-110kg 2x3
–hard… and I was getting tired.
Dumbbell Bench Press:
-up to 70lbs, 7reps (mini PR)
Glute-Ham Raise:
-11,10,10,6
Windshield Wipers:
-10,8,6
–I have not done these in ages.
Hanging Leg Raises:
-15
GO HOME!
01/05/2010 Snatch
Dynamic warm ups
Snatch
bar work
40 x 3
50 x 2
60 x 1
70 x 1
80 x 1
95 x 1
99 x 1
102 x 1
104 x 1
106 x 0
108 x 1
110 x 1 : NICE!
Back Squats
60 x 3
100 x 3
120 x 3
130 x 3
140 x 3
144 x 3
148 x 2
152 x 1 easy
Crunches x 15 x 3sets done
03/05/2010 : Non disclosed training
Koing
Monday 4/5/2010
AM - Bench Session
PM
Power Clean
60kg 3x5
80kg 2x5
100kg 3x3
Cardio and arms after.
haven’t posted in a while…forgot my password and never really bothered to retrieve it lol
I’ve started smolov to increase my back squat, right now it’s only 140kg @77 and I hope to get it up 180 by the end of the summer and hopefully 200 by my birthday in January
so yeah, if you want to know what my workouts have been looking like find a smolov template and type in 140kg as 1rm lol, still in the base mesocycle
Now here’s an interesting question: I’m going away for 1 month for some army training this summer, how can I keep up my strength (I don’t know if they have a proper gym, let’s just assume they don’t) what sort of improvised workouts can I do to keep my strength up? Obviously bodyweight squats won’t do squat. Have some 350lb fellow jump on my back and squat with him on me? I’m slightly at a loss…
clean&jerk
up to 70k, right shoulder a bit hurt decided not to push it
power clean
2x3x70
3x80
3x85
2x90
2x95
a bit of arm pull, i need to work that out
fsquat
4x90
3x100
press
4x4x50
kettlebell swing
3x15x28
Front Squat
barx 20
40x10
60x 5
70x5
80x5
90x5
100x3
110x2
115x1
120x1(pr)
125X 0
Good Morning
40 3x10
60 3x10
Standing cable abs
40 5x20
Pullup
Bw Total 50rps
[quote]Neospartan wrote:
[quote]GqArtguy wrote:
Cleans:
…
140/clarked
…[/quote]
wtf??? did u missed it, did it crash on u and lost it???[/quote]
Just clean pulled it. Sucked.
Tuesday Session:
Power Snatch:
85/3
90/2
95/2
100x3/F (missed one in front, caught the next in a full snatch, lost the third behind)
90xmiss
Really pissed by this point. Everything felt like a ton and more work than it should be. Just couldnt get enough hip drive through. I just couldnt get pumped up and excited, plus my hips were being pissy. I wondered if the GMs fatigued me or what, but my attempt to hit 105+ was definitely not happening. Full snatches at 90 sucked too, so I just moved on.
Back Squat:
160x2/3
165/3
170x2/3
172.5x2/3
2 Board Bench Press
110/5
120/5
130/5
The squats are a working PR and I could have done more if I were feeling amped, but Ill take it. Just did a few presses to get a little upper body work since snatches sucked. I massaged, napped, and ate, then I had another client in the evening. I was feeling way better in the hips and such, so I did a bunch of thrusters to warmup (not leaving the bar until I completely warmed up) then tried to snatch:
Snatch
90/2
95/2
100/1
105/1
110/1 hard so went down
90/1
100/1
105/1
110/F
100x6/1
This was mentally satisfying. My buddy said I looked tired, but if I can snatch 110 feeling tired, then Ill take it. I knew I couldnt double 100 today without missing so I just did singles. 115 was not in the cards because 110 was barely made. Oh well, at least I got my snatches in and they went decently.
Mobility work
Bar work 3x3 each position
Snatch
30kgx3
35kgx3
40kgx3
45kgx1
50kgx3
50kgx2,1 fail
52.5kgx2,1 fail
52.5kgx3
Front squat
60kgx2
80kgx2
102.5kg 6x6
Overhead squat
20kgx2
30kg x2
40kg 4x2
Pull ups
13
Snatch pulls
60kgx3
65kgx3
70kgx3
Ab roll outs
2x6
3 fail
[quote]deep squat wrote:
Mobility work
Bar work 3x3 each position
Snatch
30kgx3
35kgx3
40kgx3
45kgx1
50kgx3
50kgx2,1 fail
52.5kgx2,1 fail
52.5kgx3
Front squat
60kgx2
80kgx2
102.5kg 6x6
Overhead squat
20kgx2
30kg x2
40kg 4x2
Pull ups
13
Snatch pulls
60kgx3
65kgx3
70kgx3
Ab roll outs
2x6
3 fail[/quote]
Nice mate!
Koing