I am so sore that every little step hurts. So I decided to take it very very light today. But mentally I didn’t want to rest completely. Not smart but the next best thing.
1 American kb swing
8 @ 20 kg
8 @ 24 kg
8 @ 28 kg
8 @ 32 kg
2 sandbag throw
15 x 1 @ 20 kg - relaxed, not concerned about actually making it over. Working on technique.
3 power snatch (legs too sore for full snatch, lol)
1 @ 50 kg
1 @ 60 kg
1 @ 6t kg
7 x 1 @ 70 kg - they got better from rep to rep and ended up looking decent at the end. I felt the music a bit too hard on my last one, haha.
1 axle block pull (10.5 cm, so 13" bar height)
5 @ 215 kg
3 x 5 @ 185 kg
The top set was supposed to be a fair bit easier but I don’t have much to go off of right now. So this actually turned into a 5rm (without hype and stuff). Awkward height.
2 weight for height
14 x 1 @ 20 kg
3 cleans (full olympic)
1 x 2 @ 60 kg
1 x 2 @ 80 kg
1 x 1 @ 100 kg
Quadzillion fails @ 105 kg, lol
Legs were too tired/ weak.
4 power clean
2 @ 80 kg
2 @ 90 kg
1 @ 95 kg
2 @ 100 kg - PR (after 3h in the gym, lol)
Cramps in my quads at this point. Work capacity of those is in the minus rn. My legs literally hurt at rest this evening.
5 long pause, extra deep front squats (beltless)
3 x 5 @ 60 kg
1 back squat jumps from box (same height as the squats)
3 x 5 @ 32,5 kg
2 log lift (clean every rep)
5 @ 86 kg
5 @ 96 kg - easy besides the cardio today.
2 x 8 @ 86 kg - one clean
It was so sweaty and slippery that I couldn’t use a real technique on the clean
3 split jerk recovery
3 x 2 @ 140 kg
4 power snatch
2 x 1 @ 70 kg
3 x 1 @ 72,5 kg
1 x 1 @ 75 kg
1 x 1 @ 70 kg
5 full snatch
1 @ 70 kg
1 @ 75 kg
1 @ 77,5 kg - PR
The weather, early timing and fatigue was not a good mix. That said, I didn’t hate this session. I stayed very conservative on everything which is very much needed rn cause I am walking a fine line here.
The snatches aren’t that fatiguing because my technique is bad and therefore weights are low.
1 high hang cleans (working on getting under the bar)
2 x 2 @ 60 kg
1 x 2 @ 70 kg
1 x 2 @ 80 kg
1 x 2 @ 80 kg (one full, one power)
1 x 2 @ 90 kg (one full, one power)
1 x 1 @ 95 kg (full)
7x 1 @ 90 kg (power)
2 x 1 @ 95 kg (power)
2 x 3 @ 80 kg (power)
2 dead stop sandbag throw
5 x 2 @ 20 kg
That’s it actually. Still in a huge recovery deficit and I was debating taking the day off, which would have likely been the best decision but this compromise felt like the second best one.
I am a total noob, but the weightlifting stuff is fun.
3 btn push press
2 x 6 @ 70 kg
2 x 6 @ 75 kg
2 x 6 @ 80 kg
2 x 6 @ 85 kg
2 x 6 @ 90 kg
4 seated cable rows
4 x 12 @ s14
5 incline db curls
11 @ 15 kg
7 @ 15 kg
8 @ 12,5 kg
10 @ 10 kg
Accumulating. Better than last week overall. Was a seminar from the legend Ben Cormack over the weekend. It was quite the deep dove and I loved it. But that meant lots of driving, learning and so on. Back felt that this morning.
1 axle block pull (13" bar height)
Up to
1 @ 215 kg
2 x 2 @ 232,5 kg
3 x 3 @ 197,5 kg - got into a groove here
Fuck I hate this bar height.
2 cleans
1 + 1 @ 40 kg (full clean + high hang)
1 + 1 @ 50 kg (“)
1 + 1 @ 60 kg (”)
1 + 1 @ 80 kg (")
1 @ 90 kg
1 @ 100 kg
1 @ 105 kg - PR
1 @ 107,5 kg - PR
2 x 0 @ 110 kg
3 power cleans
1 @ 100 kg
2 @ 100 kg
3 x 1 @ 100 kg
0 @ 102,5 kg
4 high hang cleans but catching in a controlled and pretty high hip position
2 @ 80 kg
2 @ 85 kg
5 dead stop sandbag throw
5 x 2 @ 20 kg
6 long pause front squat (olympic, beltless).
2 @ 80 kg
4 x 2 @ 90 kg
On a couple of these I did a very fast descent to mimick catching the bar in a clean.
Notes:
Okay originally I wanted a top set of 3. I failed that miserably. Then did a second set after I noticed what I did wrong technically. That went much better but was too fatigued to make the third rep. Disappointing where I am at roght now with this but at least some good data.
don’t know what to say or think about this session. Probably not an effective way to do things but did a lot of things. Whatever. Ripe for off season.
I need to work on c!tching my cleans a bit higher - in a more controlled front squat bottom position.
20.000 steps today and fabulous afternoon and night.
1 log lift
3 @ 106 kg (clean every rep)
3 x 3 @ 101 kg (clean every rep)
1 x 8 @ 91 kg (clean once)
2 snatch
1 @ 50 kg
1 @ 55 kg
1 @ 60 kg
1 @ 65 kg
1 @ 70 kg
1 @ 75 kg
1 @ 80 kg - PR
2 x 0 @ 80 kg
1 @ 80 kg - very good!
1 @ 82,5kg - PR!
0 @ 85 kg
1 @ 85 kg - PR! (Would likely be a no lift due to the stupid elbow rule. But very happy)
3 split jerk recovery
3 x 3 @ 142,5 kg
4 lat pull down
3 x 10-12 @ s12
Log was a bit shaky but rest was cool. Back is tight as fuck. I need to move log to Monday or otherwise the deadlifts take too much away from it.
1 log lift (clean every rep)
1 x 4 @ 106 kg
2 x 4 @ 101 kg
1 x 8 @ 96 kg (clean once)
Only my 3rd log lift session this year, so I guess I should be okay with my results so far (spoiler: I am not really).
2 snatch
1 x 1 @ 50 kg
1 x 1 @ 60 kg
1 x 1 @ 70 kg
1 x 1 @ 75 kg
1 x 0 @ 80 kg
1 x 1 @ 80 kg
1 x 1 @ 82,5 kg
2 x 0 @ 85 kg
1 x 1 @ 85 kg - ties PR
2 x 0 @ 87,5 kg
1 x 1 @ 87,5 kg - PR! - elbow, likely bad rep
1 x 1 @ 87,5 kg - PR! - better. Happy about it
3 jerk recovery
3 x 3 @ 145 kg
4 btn lat pull down
3 x 12 @ s13
Notes:
I switched the order of my training days because the log was suffering too much.
all in all a good workout.
I am in a bit of a slight depressive episode rn. Nothing to panic over but to acknowledge.
