[quote]gregron wrote:
Do you Irishmen throw down a Guiness as your PWO shake? 
[/quote]
Yeah of course, gotta get those carbs IMMEDIATELY pwo or you can kiss goodbye to your gains brah!
Sidenote: I feel sorry for you having only had imported Guinness (brewed in Nigeria) in America, in Ireland we get the local stuff brewed in Dublin and the difference is HUGE. Beers you can see through are for bitches 
23rd August: Skwatz:
Warm Up: Foam Roll-Stretch-Dislocates-Med Ball throws:
A. Squats:
Barx10 x2
60kgx10
80kgx10
90kgx5
100kgx5
105kgx3
110kgxmiss (Lol, sneezed mid-rep and had to bail…)
110kgx3 (Pr I think, no way I could hit this last week)
112kgxmiss (kept loosing tightness so called it quits after this)
B. Glute Ham Raises (@bodyweight):
8reps
5reps
5reps
6reps
8 forced reps (slow negative, assisted back up)
C. Front Squats /super set/ Cable Crunches x 15reps:
Barx10
50kgx10
60kgx10
75kgx5
80kgx5
85kgx5 (+2Pr)
D. Db lunges /super set/ Leg Raises x 15reps:
3 sets of 10 (per leg) @25kg DBs x2
E. Split Jerks:
5 sets of 5, worked up to 60kg. Focused on form and explosiveness
Notes:
Solid workout today. I really focused on setting up into the squat right today and felt a major difference. Focused on “belly breathing” and keeping back tightness and the weight felt a tonne lighter. My depth wasn’t atg but was definitely below parallel. Glute ham raises were absolute death, never felt my hammies/glutes working like that with any other movement I’ve tried. Front squats felt equally solid, I was going atg with ease. Super setting them with cable crunches was pure death…LOVED IT!
24th August: Oly Technique:
Warm Up: Foam Roll/Stretch/Medball slams
A. Snatch Pulls:
50kgx5 x2
60kgx5 x2
80kgx5 x2
90kgx5
B. Full Snatch:
Bar x10 x2
25kgx5 x2
27kgx5 x2
30kgx3 x2
32kgx1 (Pr)
C. Overhead Squats:
Bar x 5 sets or so, kept the weight light and focused on form as my lower body was pretty tender after squats yesterday…
Notes:
My form on the snatches felt really good today. I started to hit my groove after the 3rd set, my snap under the bar and hip drive felt much better than previously. Messed around with some power cleans after but my form still sucks so I’ll save that work for Saturday maybe.
25th August: Bench day:
Warm Up: Foam Roll/ Dislocates/ Plyo Push ups/Stretch
A. Bench:
40kgx5
45kgx5
50kgx3
65kgx5
72.5kgx3
82.5kgx2 x2
70kgx5 x2
B. Incline Db Flies:
5 sets of 10, ramped the weight Up (Hammer Curls as AR for all assistance stuff)
C. CGBP:
10rx50kg
6rx60kgx5rx65kg
3rx67.5kg (Paused)
D. Dips:
5 sets @ bodyweight
Notes:
Very average session, benching felt very sluggish. I need to dial in my form on the bench, I have a tendency to let the bar sway back to me and fuck up the mechanics of the lift. I think I might stick to benching twice a week again, when I ran sheiko I responded really well to increased bench volume (Both in terms of strength/hypertrophy).
My oly shoes arrived in the post today, can’t wait to lift in them! They feel awesome. Won’t be able to get to my Oly gym until Monday at the earliest but I might try fit in some snatch technique after my deadlift session tomorrow to get a feel for the shoes. These things cost a fair lump of cash but definitely seem worth it so far!
Awesome you got some oly shoes man! Quality work in here, keep it up!
[quote]pbclax1 wrote:
Awesome you got some oly shoes man! Quality work in here, keep it up![/quote]
Thanks buddy! Yeah I took the plunge with the Oly shoes, figured I’d have to eventually. You should get on this Oly lift bandwagon, snatches are hella fun!
[quote]phlegms wrote:
[quote]gregron wrote:
Do you Irishmen throw down a Guiness as your PWO shake?
[/quote]
Yeah of course, gotta get those carbs IMMEDIATELY pwo or you can kiss goodbye to your gains brah!
Sidenote: I feel sorry for you having only had imported Guinness (brewed in Nigeria) in America, in Ireland we get the local stuff brewed in Dublin and the difference is HUGE. Beers you can see through are for bitches :p[/quote]
hahaha thats what I hear. My fiance went on a trip to Ireland with her dad and one of her girlfriends and she said the Guiness there was so good. She said it tastes nothing like the Guiness here… but I dont like Guiness. I’m Coors Light man myself lololol
[quote]phlegms wrote:
I need to dial in my form on the bench, I have a tendency to let the bar sway back to me and fuck up the mechanics of the lift.
[/quote]
Thats a good idea. I’ve been working on my bench for lately too and concentrating on staying tight really helped. It helped me a lot to pinch my shoulderblades together and kind of depress them (like the oposite of a shrug) and then get them jammed into the bench. While I’m lifting I try to flare my lats, squeeze the bar hard and flex my abs. It seems to help because I feel A LOT more solid while on the bench. You might wanna try a few of those out and see how they work for ya
[quote]gregron wrote:
[quote]phlegms wrote:
I need to dial in my form on the bench, I have a tendency to let the bar sway back to me and fuck up the mechanics of the lift.
[/quote]
Thats a good idea. I’ve been working on my bench for lately too and concentrating on staying tight really helped. It helped me a lot to pinch my shoulderblades together and kind of depress them (like the oposite of a shrug) and then get them jammed into the bench. While I’m lifting I try to flare my lats, squeeze the bar hard and flex my abs. It seems to help because I feel A LOT more solid while on the bench. You might wanna try a few of those out and see how they work for ya[/quote]
Thanks for the tip. I rarely feel as grounded as I should when I bench, have been trying to keep a lot tighter in the traps area but it hasn’t completely solved it. I shall definitely be trying out your suggestions!
26th August: Deadlifts:
-Warm Up: Foam Roll/Stretch/Activate/Beast mode engage
A. Deads:
60kgx5
75kgx5
85kgx5
95kgx3
117.5kgx5
132.5kgx3
147.5kgx3 (Got 4 but it was hitched…)
B. Db Rows:
15rx40kg x2
15rx45kg x2 (+5rep PR)
12rx47.5kg (Pr)
10rx50kg (Pr)
C. Face Pulls:
2 sets of 20
2 sets of 15
2 sets of 10 (Paused and squeeeeezzzeed)
D. Snatches:
30 minutes worth, worked up to a rather snappy form-PR of 37.5kg. New Oly shoes made a world of difference!
Notes:
Solid session, worked out before work instead of after as I have had to do for the last month or so which made a huge difference. I felt very fresh despite taking a solid 30minutes to roll the DOMS out of my hammies and glutes after the GHRs this week… Will be trying to fit a weeks worth of workouts into 4 days this week as I go away next thursday for a few days. The reps on the final work set of deads felt pretty snappy today, the weight flew up first time!
I always find it funny how deadlift days jack my appetite the fuck up. Got home from work a couple of hours ago and have been eating pretty much non-stop since then, my appetite knows no bounds tonight!
Looking through your numbers your military press stands out as pretty impressive, won’t be long till that’s a real standout lift for you if you keep at it! Keep hitting them deadlifts hard, I’m sure 160kg is already in the bag at least! Onwards and upwards
[quote]jake_j_m wrote:
Looking through your numbers your military press stands out as pretty impressive, won’t be long till that’s a real standout lift for you if you keep at it! Keep hitting them deadlifts hard, I’m sure 160kg is already in the bag at least! Onwards and upwards[/quote]
Appreciate it! The military press seems like a mental thing at this stage, I know I should have the physical strength for a 60kg press by now 9have gotten a 57.5kgx3 before. I just need to man up and not be intimidated by pressing with the grown up 20kg plates!
[quote]phlegms wrote:
I always find it funny how deadlift days jack my appetite the fuck up. Got home from work a couple of hours ago and have been eating pretty much non-stop since then, my appetite knows no bounds tonight! [/quote]
I’m the same way. Do you ever swim? swim days make me incredibly hungry.
[quote]gregron wrote:
[quote]phlegms wrote:
I always find it funny how deadlift days jack my appetite the fuck up. Got home from work a couple of hours ago and have been eating pretty much non-stop since then, my appetite knows no bounds tonight! [/quote]
I’m the same way. Do you ever swim? swim days make me incredibly hungry. [/quote]
No don’t really swim at all, cardio usually makes me less hungry weirdly!
[quote]phlegms wrote:
[quote]jake_j_m wrote:
Looking through your numbers your military press stands out as pretty impressive, won’t be long till that’s a real standout lift for you if you keep at it! Keep hitting them deadlifts hard, I’m sure 160kg is already in the bag at least! Onwards and upwards[/quote]
Appreciate it! The military press seems like a mental thing at this stage, I know I should have the physical strength for a 60kg press by now 9have gotten a 57.5kgx3 before. I just need to man up and not be intimidated by pressing with the grown up 20kg plates! [/quote]
I haven’t trained military for awhile now but I doubt if mine is much higher then 57.5x3 to be honest! I know what you mean about the mental gap- training at home my bar weighs 10 though so 20kgs per side is no issue 
Didn’t do a proper workout today, just fucked around with some Oly lifts.
I tried back squatting in my Oly shoes for the first time… It totally changes the dynamic of the lift, makes it a lot harder and I was embarrassingly weak with them. Front squatting felt good in them though. Worked on the form of my snatches and wasn’t feeling too on point with it. I could definitely have been snappier under the bar. Did a bunch of cleans n’ jerks and worked up to about 75kg or so, nothing major, just really focusing on form. My training partner for the day (the one and only oregand on tnation) made some adjustments to my clean n’ jerk form and it started to really come together for me. Currently limited severely by how much I can jerk in this movement so I really need to focus on bringing that up.
This is supposed to be a deload week so I’m not sure what I will do training wise as I’m also out of the country for most of it. Think I might just throw in some Oly based full body workouts to satisfy my urges.
do your oly shoes have a raised heel? Is it harder cause it hits the quads more or what?
[quote]gregron wrote:
do your oly shoes have a raised heel? Is it harder cause it hits the quads more or what? [/quote]
Yeah they have a half inch or so wedge at the back. They make front squatting a dream but do weird things to my back squat!
29th August: Oly Workout:
A. Cleans:
Barx5r x3
40kgx5r x2
60kgx3r x3
70kgx1 x4
B. Clean High Pulls:
Barx10r x2
50kgx5r x3
60kgx5r x2
70kgx3r x2
C. Snatch Balances:
Barx5r x3
30kgx5r x2
35kgx3r x2
D. Over Head Squats:
Barx10r x2
35kgx5r x2
40kgx5r
45kgx3r x2
Notes:
Good workout, form is definitely improving on the cleans. Trying to deload somewhat this week, shoulders are definitely in need of a break. Was talking with the trainer/head manager in my College gym who has been impromptu coaching me in the Oly stuff today and some interesting developments were made. Basically, he is trying to set up an Oly team within the College itself (this also includes setting up a private room with separate Oly bars/plates/platforms for coaching and training). He also told me he wants to see me enter some comps to get my feet wet within the scene and was heavily hinting I should enter a comp in a few months that’s being held locally. Anyway, the end result of this has been that he is going to suggest a couple of programmes I can follow along to prep me for possibly entering a comp in the next few months. Overall this sounds pretty awesome and should focus my training somewhat!