03.10.
1 snatch
2 x 2 @ 70 kg
2 x 2 @ 75 kg
2 x 1 @ 80 kg
2 power clean
1 @ 100 kg
2 @ 100 kg
3 x 1 @ 100 kg
3 front squat (3 sec eccentric, brief pause above bottom position)
3 x 5 @ 112,5 kg
4 seated btn press (no back support)
8 @ 60 kg
2 x 7 @ 60 kg
Had a shit day. That is all. Cleans were awful. A little depressed rn (likely because of life and job stressors)
06.10.
1 btn jerk
This was an utter mess today. I managed one decent lockout with 152,5 kg but messed up bringing my feet together and dropped it. After that it was only fails.
We may change the approach a bit.
2 deadlift
3 x 3 @ 227,5 kg
Very sure this a volume PR. Also got up to RPSE 6 @simo74
3a vertical jump rebounds
5 x 3
3b paused ring rows
3 x 10
3c L-sit iso hold
3 x 24 sec
Notes:
- holy hell that was some grinding on the deadlifts but pretty good effort! It made up a little for the frustration on the overhead, which seems to be a bit stuck. Well just means we have to unstuck it.
Nice grind on those deadlifts and you should write this as 3 x 3 at 500 sounds much heavier. LOL
500 solid ass pounds!!!
07.10.
1 hang snatch
4 x 2 @ 75 kg
2 clean & jerk
3 x 1 @ 110 kg
2 x 0 @ 110 kg
Plan was 4 x 2
3 front squat
Nope.
4 leg curl
3 x 12 @ 90 kg
Okay so two bad sessions in a row. It just feels like the tank is empty. Nothing happens if I step on the gas pedal. Can’t tap into adrenaline and the strength in speed/ power based things isn’t there.
I am nowadays mature enough to not freak out. We have been lifting heavy for quite some time now and I have been accumulating fatigue. The strength isn’t suddenly lost, I just can’t express it in this state.
Paul pumped the brakes now beceuae there is no sense trying to hit my head against a brick wall. So I will only do one more lught deloadish session this week and then next week will be bettee again!
Regrettably I have strained my wrist on that one clean fail. So that needs a few days and some rehab anyway.
08.10.
1 treadmill running
1,2 km, 9:15 min, 8 km/h
This is better whenI am warmed up from strength training. Shins were definitely more painful. Also I should look into running shoes but I don’t want to spend money.
Nonetheless we are at 3 x of where I started with this mission (battling my shin splints) and now also at a level where this is more of a cardio effort.
2 bike ergometer
30 min @ half 150, half 160 watts, 16 km
Good sweat. Still keeping up my commitment.
I do bike everyday to commute but only list things that are done in leisure time.
10.10.
Emergency deload. Needed and fruitful. Will be back in absolutely no time!
Wrist is improving very fast. Very minor swelling left, ROM almost back to normal again.
1 11" block pull
2 x 5 @ 190 kg
2a seated broad jumps
6 x 2
2b incline db row
4 x 8 @ 32,5 kg
3 barbell curl
8 @ 40 kg
6 @ 40 kg
7 @ 40 kg
Zero pain in the left biceps! But some pain in the wrist of course.
13.10.
I had a very emotionally challenging weekend and also hardly any sleep from Saturday to Sunday. I think I’m a bit disregulated as a result and sweated profusely during warm ups and the entire workout. Like even a lot for me.
1 btn split jerk
8 x 1 @ 140 kg
2 deadlift
1 x 3 @ 232,5 kg - all time PR!
1 x 2 @ 232,5 kg
3 vertical jump rebounds
5 x 3
4 paused ring rows
1 x 10
5 L-sit iso hold
1 x 26 sec
Notes:
- btn jerks were a little mixed but happy to have found a safer setup. Will get more used to it but still struggling with the technique adjustments.
- buzzing about the deadlifts though. Previous best was 2 @ 230 with deadlift bar
Nice lifting! We are elbow sleeve twins 
Thanks Spock
Well I am certainly at the (training) age I appreciate some elbow support, haha.
14.10.
1 hang snatch
4 x 2 @ 75 kg
2 clean & jerk
2 x 1 @ 110 kg
1 x 2 @ 110 kg - PR!
1 x 1 @ 110 kg
3 front squat
1 x 2 @ 137,5 kg
2 x 1 @ 137,5 kg
4 lat pulldown
2 x 12 @ 65 kg
5 leg curl
1 x 12 @ 90 kg
- okay objectively this workout wasn’t that much better than last week but subjectively this was tons better! Figured something important out with my clean technique which will help going forward, front squats were better (not where we wanted them but the fatigue was high at that point) and I feel like I can access adrenaline again. So the deload definitely worked. Even though I couldn’t execute the plan today, I am still pretty happy with the work I put in. Definitely worked my arse off, one day after the deadlift rep PR.
Congrats on two prs in short succession! Smashing it, nice to see the sensible approach working!
I haven’t had a week this stressful in quite some time. That I even managed to get in what I did makes me feel acomplished. My body feels terrible as a result of a lack of recovery though.
16.10.
Had about 45 minutes including setting everything up.
1 btn jerk
2 @ 135 kg
3 @ 135 kg
2 x 5 @ 125 kg
2 11" deadlift
2 x 5 @ 200 kg
17.10.
Ran around the gym like a racoon on crack due to time pressure and being so tense from stress as well.
1 snatch
2 x 2 @ 72,5 kg
3 x 1 @ 77,5 kg
2 x 1 @ 82,5 kg
2 clean
4 x 2 @ 105 kg
Despite my legs shaking and my back being painfully tight, this was some brilliant lifting.
3 front squat (3 sec eccentric, brief pause above the hole)
2 x 5 @ 115kg
4 jerk recoveries
5 x 1 @ 150 kg
Notes
- fml. Happy this week is over.
Sadly I am sick. No training this week/ for a few days. Gutted because we are on a really good path to some all time PRs. But better now than closer to comp.
You will most likely bounce back from the rest stronger. Eat well and keep hydrated.
How ya feeling? Sending a hug and lots of healing prayers!
Bit quiet mate, you good ?
Thank you
Yep, thanks mate.
Just nothing to report since I am sidelined. But I will return to the gym tomorrow and I definitely feel the itch for the weights back!
I wasn’t terribly sick by any stretch of the imagination and still I hate being sick and missing training (even though it is the right choice) but I will say that missing a week of work was very good for me after being so stressed lately. I just had a lot of time to get some stuff done that I have been putting off for forever and just some more free time to read, play video games and go for longer walks. So while not a choice, not all negatives either.
This can be the best. Glad you got to enjoy your time at least.