-Oly Stuff:
Hang Power Snatches (12 sets-worked up to a max of 47.5kg, it felt solid)
Over Head Squats (5 sets, 30kg on the bar- didn’t go for weight purely for form. Went super deep!)
Full Snatches (5 sets, 30kg, worked on my form)
Behind the neck presses (4 sets, 50kg)
Power Cleans (5 sets, worked up to 60kg, focused on form. Need to snap under the bar more)
Split jerk (3 sets, 60kg, again just working on dat form)
Main Workout:
A. Squats:
60kgx5
80kgx590kgx5100kgx3
100kgx3
105kgx3
100kgx3
B. Front Squats:
60kgx5
80kgx3 x2
85kgx2 x2
90kgx1
C. Db Lunges:
3 sets of 30 (15 per leg)
Notes:
Not a great workout. Had to put my oly stuff before my main lifts while I waited for a squat rack which really drained me (had a night shift so was working off about 3 hours sleep…) . My gym inexplicably got rid of 3 racks so we are left with just the one for the time being. The rack I had to use is the dodgy one that I hate using as the spacings for the pins are set weird distances, which means if you are average height you can only ever have the pins set either too high or way too low for squats. This meant that I could never maintain proper upper back tightness when lifting off from the pins and my form would just crumble. Anyway, enough excuses- the squats just were not happening today. I did set a nice snatch PR though which made up for it. My goal right now is to get a 60kg full snatch before I get back to college, that would be awesome.
A. Military Press:
20kgx5
30kgx5
35kgx3
42.5kgx3
47.5kgx3
52.5kgx7
B. Power Clean/Push Press:
50kgx10r
60kgx6r (Pr)
65kgx3r
65kgx4r (+1 Pr)
70kgx3r
72.5kgx3.5 (Couldn’t lockout on the 4th rep, should of eaten more pre-workout!)
Oly Workout (30 secs between sets):
Behind the Neck Push Press (10 sets of 5 reps)
Drop Snatch (5 sets of 4 reps)
Overhead squat (5 sets of 5 reps, paused in the hole)
Clean High Pulls (5 sets of 10 reps)
Full Snatches (10 sets of 3 reps, only used about 25kg in total, focused on form)
Notes:
Solid Workout. Felt a bit sluggish on the cleans/push-presses and struggled with my lockout on the heavier sets. The reps in the previous sets felt very strong though, my speed under the bar was much better this week. Same went for my snatches, I definitely felt much quicker under the bar. Two things I need to focus on for this movement though in the coming weeks, getting wider in my over head squat stance and not pointing my feet out so far, I also need to bring up my hamstring flexibility in the starting position.
A. Back Squats:
60kgx5
80kgx5
90kgx5
100kgx5
105kgx3
110kgx1
115kgxfail x2
B. Front Squats:
60kgx5
80kgx3
85kgx3
80kgx3
80kgx5 (+2 Pr)
C. Hang Snatches:
25kgx5
30kgx5
35kgx5
40kgx5
45kgx5
D. Full Snatches:
20 reps at 25kg
Notes:
Trained in a proper Oly gym today, it was awesome. Full range of eleiko training plates, me likey. I will be training here every so often depending on my schedule. Onto the workout, squats felt solid today. Didn’t push any amazing new Prs but my form felt a lot better. It felt as though the weight was under control a lot more and I didn’t just let myself fall into the pocket like usual. I wasn’t going ATG like an olympic squat but focused on hitting paralell (or just under) and driving back up. Tried the glute ham raise for the first time today… Good god I’m weak! I could barely get one rep. This is not good enough and is probably why my squat struggles so much coming out of the hole. Will be hitting a form workout for my Oly lifts tomorrow.
[quote]AquaCruzer wrote:
Jelly of you having access to awesome bumper plates and a GHR.[/quote]
[quote]Blaze_108 wrote:
[quote]AquaCruzer wrote:
Jelly of you having access to awesome bumper plates and a GHR.[/quote]
^^^x2[/quote]
Yeah its a great resource to have access to, rarely gets busy too as its a govt. funded athletics centre, nothing fancy really- athletics in Ireland is pretty niche. Theres an outdoor track with seating stands and underneath is the oly gym which is a tiny room with just enough space for three lifting platforms, a bench, a power rack and some dumbbells. But it works! Very awkward to get to though, I either have to cycle 20km to get there or I can take like 3 different buses. But hey, gotta do what you gotta do!
Warm up: 10Km cycle to gym/foam rolling/Shoulder Dislocates
A. Clean Pulls:
40kgx10r
60kgx10r x2
80kgx10r
90kgx10r
B. Clean and Jerk:
25kgx10r x2
35kgx5r
40kgx5r
45kgx5r
C. Snatch Balance (Basically a drop snatch/behind the neck jerk):
Barx5r x3
-This was done purely as a form exercise
D. Snatch Squats:
Barx5r x5 sets
-Again, purely form work
+15km cycle home
Notes:
Good workout. Clean pulls were solid, might stay at this weight for a while to work on explosiveness and make it less of a deadlift + shrug movement. C+Js were also solid, felt like I was snapping under the bar and getting nice and low- but I could still use a lot more stability. The top set of 45kg didn’t feel remotely heavy! Overhead squats are a killer, such a tricky movement to get down. I need to work on keeping tighter in my upper back when descending to stop bar sway, although this could have been purely down to muscle fatigue. This workout was pretty rough on my joints, shoulders and elbows are super achy, going to rest up and down some ibuprofen!
get on that ibuprofen my friend cause you dont want any shoulder/elbow issues. Overhead squats are a really tricky/awkward movement. You’ll probably get them down pretty quick since you do all the Oly lifting.
Good lookin workout. So what’s your plan as of late? Are you trying to gain weight or lose weight or what?
[quote]gregron wrote:
Good lookin workout. So what’s your plan as of late? Are you trying to gain weight or lose weight or what?[/quote]
Strength mainly. I figure at my level of development (ie. an utter newb to weight training) I’m kind of in the favorable position where strength gains will directly translate into significant size gains where in later years of my development these two lines will rarely overlap. With that in mind, I’m lifting heavy as often as possible and eating like an ass-hole to boot!
D. Dips (@bodyweigh)/SS/ Hanging leg raises:
5 sets
C. Suitcase Deadlift:
4 sets or 10reps at 60kg (this exercise fucking rocks! Really felt it hitting my obligues/core, also a grip killer!)
*Active rest for the assistance stuff was kettlebell hammer curls, a great pump was had.
Notes:
Decent workout, flat bench felt very sluggish. I suppose the shoulder work from yesterday was to blame for that. Got into the groove by my CGBP sets and the reps felt very tight. The supersetted assistance stuff worked really well, got a great pump and it really elevated the heart rate. I have fallen in love with suitcase deads, these will do wonders for my core and grip.
Dips supersetted with hanging leg raises do not sound fun
Thanks again for dropping in on me and smacking me up some. Looking forward to our session on Sunday. I have one goal in mind for that day, single hand DL two plates
[quote]Oregand wrote:
Dips supersetted with hanging leg raises do not sound fun
Thanks again for dropping in on me and smacking me up some. Looking forward to our session on Sunday. I have one goal in mind for that day, single hand DL two plates :-)[/quote]
If you do that I will kick you in the nuts out of jealousy. Looking forward to it buddy!
Notes:
Decent session, all sets on the deads felt good except the 140kg set which felt very, very sluggish. All prior sets felt super light and were essentially speed reps. Overhead squats were fun, my form with them felt a lot more solid today. Going to rest tomorrow and hit up some Oly stuff on Sunday.
D. Power Snatches:
barx5 x2
25kgx5
30kgx5
35kgx3 x4
37.5kgx3
40kgx3
E. Hang Snatches:
5 sets of 10 with just the bar (Form felt great on these, my hip drive and snap under the bar felt really solid)
Notes:
Good session, almost passed out on the last 5/3/1 workset weirdly. Have a few days off work so my main focus will be feasting and sleeping. Shall be hitting squats hard tomorrow!
Hey Phlegms, good to see some other Irish men on here and working hard! I reasonably new to T-Nation but finding it a great resource. Where abouts you from? I m from Cork but living in MElbourne the last 3 years or so.
[quote]seanie_Og wrote:
Hey Phlegms, good to see some other Irish men on here and working hard! I reasonably new to T-Nation but finding it a great resource. Where abouts you from? I m from Cork but living in MElbourne the last 3 years or so.[/quote]
Yeah theres a few Irish chaps floating around this end of the internet if you look hard enough! I’m currently in Dublin myself, but hopefully not for much longer. Just finishing up college over the next couple of years and then hopefully moving on to bigger and better things!
[quote]Blaze_108 wrote:
Nice Push Presses Brudda!
Still don’t know how you guys do heavy push presses after a primary heavy press…insanity! lol.[/quote]
Usually I find them very sluggish after straight pressing, but this week I put some lateral raises in between my pressing and found the weights on the push presses flew up.
