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.
1 13" axle deadlift
Workwd up to my last warm up of 225 kg and left it there. No power. Felt heavy as fuck. Will take two days off and try again on Friday, I think.
2 clean
1 x 1 @ 70 kg
1 x 1 @ 80 kg
1 x 1 @ 90 kg
2 x 1 @ 100 kg
1 x 1 @ 105 kg
3 x 0 @ 110 kg
1 x 0 @ 107,5 kg
Just stopped it altogether here. Not helping my mood but there was nothing to gain anymore.
Pro tip: This is not where you want to be 2 weeks out.
It seems like I finally outkicked my coverage. I feel burned out. Well, now I need to make the best out of it. I think I will try to rest today and tomorrow and if I need to Thursday as well and train Friday. Then next week, I will also reduce training to three days.
On top of everything I spent last Saturday drinking beer out in the hot sun all day because a friend turned 30. This saturday I am celebrating my own 30th birthday. So recovery is impaired again. No reason to cry about it. Get your head right, focus on what you can control and neither be a baby nor an idiot!
Enjoy the rest time - it may be the best thing for both your body and mind. Treat it as a birthday gift to yourself. Take care of you!!! And Happy early Birthday!!!
Hope you have an awesome day mate. 30 was 20 years ago for me and it literally felt like a different life. I still lived in the UK, had no kids and still thought the guys in flex magazine were just using supplements
