Fair play to ya, this sounds great! You should definitely go for the comp. I am sure you be well able for it and the coach obviously thinks so too. I regret not putting me mind and training to something like this when I was younger. Give it a craic!
30th August:
Warm Up: Usual shit-Roll-Jump-Activate-Engage-Stretch:
A. Snatches:
Barx10 x3
25kgx5 x2
30kgx5 x2 (Form felt fantastic)
35kgx3 x2
40kgx1 x2 (Sloppy Form)
42.5kgx1
45kgx1 (Pr? Form felt on point too)
B. Rack Jerks:
50kgx5reps for 5 or 6 sets, focused on getting form right with these. Form definitely improving, I was getting MUCH lower today.
C. Rack Jerks (Isometric hold in end of jerk position for max time after each rep):
5 sets with the bar
D. Bench Press /ss/ Flies:
70kg on the bar, went for max reps then super-setted with DB flies for max reps for 8 sets
Notes:
Hit a nice little snatch PR today, my form was feeling on point with most of the reps minus a few rogue sets. Rack jerk form is also improving nicely after getting a few pointers from my coach. Going in tomorrow and hopefully my coach is going to video me doing the lifts so he can show me exactly where I am going wrong (or right hopefully!). Threw in some chest work after purely for the pump, again I’m de-loading this week so didn’t want to push too hard.
congrats on the PR. Post up the vids in here when you finally get some
Great Oly work, cant wait to join you on making gains when im done cutting 
Nice snatch 
hahahaha
Congrats on the PR man.
[quote]Blaze_108 wrote:
Nice snatch hahahaha
Congrats on the PR man.[/quote]
I’ll be sure to post up some in depth vids of my snatch if I get any…wait what?
31st August:
A. Deficit Deadlifts (From a 5/6 inch block):
60kgx5
80kgx5
100kgx5
120kgx5
135kgx3
140kgxfailll -this is where I decided to man the fuck up!
140kgx1 (Pr? Never lifted this heavy from a deficit before)
B. Snatch Grip RDLS (Limited ROM, hold at top and bottom of movement):
40kgx10x2
40kgx15 DEATH
50kgx10
70kgx6
80kgx5
C. Snatch Shrugs:
50kgx10
70kgx15
80kgx15
90kgx12x2
D. Lat Pull Downs/SS/Hammer Curls:
5 sets (LAT SQUEEEEEZZZEE at bottom)
E. Behind the Neck Lat Pulldowns:
5 sets (my coach suggested these purely for strengthening my end position of the snatch
F. Cable Concentraion Curls:
6 sets, last two were drop sets.
Notes:
Solid day, threw in deficit pulls as a way of deloading this week. Happy with the 140kg PR. I can obviously lift much more than that conventional, but the 5 inch deficit makes it stupid hard. Snatch grip RDLS were pure death, coach had me hold and squeeze at the top and bottom of the movement which makes a light weight very punishing. Did some very limited bicep work as the tendinitis is still nagging my wrists, curls kill them.
Went to a physio today and got myself all straightened out, I really needed to get this done. Some tests she did on my shoulders showed me how really fucked up my right shoulder had gotten. After a bit of dry needling and some very rough myofascial release my shoulder feels a tonne better! She gave me some shoulder rehab work to do which I’ll definitely have to keep up.
Kick ass deeds PR my man! It’s always nice to slap an extra wheel on the bar!
How much are you weighing these days?
[quote]gregron wrote:
Kick ass deeds PR my man! It’s always nice to slap an extra wheel on the bar!
How much are you weighing these days?[/quote]
The last week weight has been fluctuating between 173-175lbs in the morning, this is up from about 146-148lbs last February-ish. Hoping to get to 180 in the next couple of months and then maybe doing a mini-damage control cut to rid me of the flab I’ve accumulated!
Nice work on the Oly lifts. I hope to make it the next day you and Oregand are going to that gym. I wanna learn the ways of the Oly lift, but keep it up, good stuff!
1st September:
A. Front Squats:
Barx10 x2
60kgx10
70kgx5
80kgx5
90kgx4 (up from last week)
95kgx3 (Was going to call it quits with this PR)
100kgx2 (P-muthafunking-R, happy with this small milestone!)
B. Power Cleans:
40kgx3 x2
50kgx3
60kgx3 x2
70kgx3 x2
75kgx3
C. Cleans and Jerks:
20 reps at 60kg over 20 minutes or so
Notes:
Super fucking pumped about the front squat Pr, the weight is still low but I just want to get to 100kg with this movement so bad and being able to rep it felt amazing. The college rugby team was training at the same time as me and were also doing front squats. Not only did I have at least 40kg more on the bar than them, I was actually going below parallel! Haha! It felt awesome!
I’m away hiking in the Welsh mountains for the next 3 days but will be back hitting training with a vengance, I also got some great news today which will hopefully pan out the way I want it to!
[quote]phlegms wrote:
1st September:
A. Front Squats:
Barx10 x2
60kgx10
70kgx5
80kgx5
90kgx4 (up from last week)
95kgx3 (Was going to call it quits with this PR)
100kgx2 (P-muthafunking-R, happy with this small milestone!)
B. Power Cleans:
40kgx3 x2
50kgx3
60kgx3 x2
70kgx3 x2
75kgx3
C. Cleans and Jerks:
20 reps at 60kg over 20 minutes or so
Notes:
Super fucking pumped about the front squat Pr, the weight is still low but I just want to get to 100kg with this movement so bad and being able to rep it felt amazing. The college rugby team was training at the same time as me and were also doing front squats. Not only did I have at least 40kg more on the bar than them, I was actually going below parallel! Haha! It felt awesome!
I’m away hiking in the Welsh mountains for the next 3 days but will be back hitting training with a vengance, I also got some great news today which will hopefully pan out the way I want it to! [/quote]
F**king awesome front squats man!
I think me and you may actually be far better front squatters than back(how sad is that?!).
Lol at the silly rugby team, thinking they can lift. Btw, what was the great news?
[quote]Oregand wrote:
F**king awesome front squats man!
I think me and you may actually be far better front squatters than back(how sad is that?!).
Lol at the silly rugby team, thinking they can lift. Btw, what was the great news?[/quote]
The trainer who has been coaching my Oly lifts in the college gym is in the process of setting up a weightlifting club in the college and has asked if I wanted to come in and captain it from a student level. This could turn out pretty awesome if we can get things off the ground!
Just a little taste of the type of climbing I was doing over the weekend…
(Not my pic, but one of the mountains I climbed)
Ok first off Im jealous as s**T about your new lifting posting.
Second, thats for dropping in and given me a boost, I really needed it.
And third, the hiking looks amazing. We should do it together some weekend. Just drive up, hike and then feast!
5th September: Shoulders:
A. Military press:
30kgx5
35kgx5
37.5kgx3
40kgx5
45kgx5
52.5kgx5 (Usually a light weight, felt stupid heavy today…)
52.5kgx7 (Less sluggish, but still weaker than normal)
B. Front/Side Lateral Raises:
16x10kg (x2)
16x10kg (x2)
12x12kg (x2)
C. Push Press:
50kgx10
60kgx8
65kgx5
70kgx5 (+1 from last time)
70kgx3
rest of workout was a bunch of rehab stuff recommended by my physio
-Internal/External Rotation (from hip level): 3x12
-Internal Rotation @90 deg: 3x12
-External Rotation (Shoulder level) : 3x12
-Wood Chop (from high to low): 3x10
-Wood Chop (From low to high): 3x10
Notes:
Sluggish workout, press strength just wasn’t there. Have started to get some pretty bad carpal tunnel syndrome flaring up in my right wrist and this completely neutralized my press strength. Booked in with the physio again tomorrow so hopefully this can get taken care of. The rehab stuff at the end of the workout felt really good, my shoulders feel very fatigued from it in a way my usual pressing workouts have never really given me. Will be starting the new straight up OLY programme from tomorrow (hopefully) given to me by my coach so looking to see big gainzzzz in the very near future!
/Sidenote; Weight gain has stalled the last two weeks so I will be launching an all out attack for the next month or so to get out of this slump/
6th August:
A. Power Clean (No Dip):
Barx10
40kgx8 x2
50kgx8
70kgx8
70kgx8
B. Clean Pull:
40kgx10
50kgx10
70kgx8
70kgx8
80kgx8
C. Front Squat:
60kgx5
70kgx5
80kgx5
90kgx3 x2
95kgx3 x2
D. Bench Press:
60kgx8
65kgx8
67.5kgx8
70kgx8 (Rep PR?)
F. Sit ups:
3 sets with added weight
E. Hyper Extensions:
3 sets with added weight
Notes:
Solid workout, my power cleans felt nice. Taking out the dip makes it a very hard movement, these were incredibly tiring. Front squats didn’t feel as snappy as usual but I’ll put that down to the clean pulls and power cleans before the front squats tiring me out. Will hit up the gym tomorrow for some technique work. Got loosened up by the physio today and am feeling a tonne better, the wrist is definitely feeling a bit of relief.
Great PRs happenin up in here dude! Glad to hear you are feeling alot better. Stay healthy brother, that is a task all of us must face! Be smart!
[quote]pbclax1 wrote:
Great PRs happenin up in here dude! Glad to hear you are feeling alot better. Stay healthy brother, that is a task all of us must face! Be smart![/quote]
Thanks for checking in! I strongly recommend anyone who lifts regularly to get checked out by a physio every once in a while, my press strength already feels stronger after just a couple of sessions. I’m in this for the long haul so accumulating injuries at this point would just be silly.
[quote]phlegms wrote:
Just a little taste of the type of climbing I was doing over the weekend…
(Not my pic, but one of the mountains I climbed)
[/quote]
that is amazing! I didnt know you were such an outdoorsy bad ass?