Good work man, your CGBP is going well! I might have to start practising some power clean/power snatch as activation at the start of workouts or in some neural charge sessions…
I’m not even remotely flexible enough to try pistol squats. Maybe some day, but not today! Doing solid work man. Your cgbp is a pr and still felt wicked easy? That’s awesome
[quote]inkaddict wrote:
I’m not even remotely flexible enough to try pistol squats. Maybe some day, but not today! Doing solid work man. Your cgbp is a pr and still felt wicked easy? That’s awesome[/quote]
Thanks buddy! Pistols are great, I do them wearing oly shoes so the movement is made a bit easier. Still, a great way to expose any weakness or imbalances in your legs.
[quote]jake_j_m wrote:
Good work man, your CGBP is going well! I might have to start practising some power clean/power snatch as activation at the start of workouts or in some neural charge sessions… [/quote]
Thanks man, it means a lot. My CGBP is weird, it feels stronger than my bench most days…
Definitely add in some power cleans/snatches, they are really fun movements. I always feel nice and “activated” after a couple of sets of power cleans.
Hit up some snatch technique work today for about an hour and a half before work. No major numbers to post as it was purely technique. It took a while to get into the groove but once I did my snatches were feeling decent. Got my coach to video me snatching so hopefully I can find a way to get that posted on here!
I have a day off tomorrow after working 9 days straight, going to rest up with a stupid long sleep and hit the gym hard tomorrow!
September 14th:
A. Power Cleans:
50kgx5 x2
60kgx5
80kgx5
90kgx3 (+1 from last week)
95kgx1 +1 ugly rep (PR, first rep solid if unstable a lil’. 2nd Rep downright fugly…)
B. Rack Jerks:
5 or 6 sets, worked up to some singles at 75kg. Form slowly getting there.
C. Front Squats:
barx10 x2
60kgx5
70kgx5
80kgx5
90kgx3
100kgx2.66666 (Almost got a third, couldn’t lock it out. Power cleans fatigued me…)
95kgx3
D. Behind the neck Press:
barx10
30kgx6
40kgx5
50kgx3
E. Clean Pulls:
60kgx10
80kgx8
90kgx8
100kgx5 (Pr?)
Notes:
Crap workout today, gave it my all on the power cleans and left nothing left in the tank for the rest of the workout. Front squats felt weak and sluggish, 60kg felt like the weight of the world on my shoulders. Definitely putting Front squats first thing next time…
Your going to look good once your power cleaning 2 plates for reps mate. Keep it up. Fronties are horrible, horrible hard work… but they are a great exercise for sure
[quote]jake_j_m wrote:
Your going to look good once your power cleaning 2 plates for reps mate. Keep it up. Fronties are horrible, horrible hard work… but they are a great exercise for sure[/quote]
Thanks! Going to spend a couple of weeks getting the reps up around the 90/95kg mark and then make the jump to 2, big boy plates. My speed with the heavier reps also needs to be brought up a lot as well.
Gahd give me ur power clean.
Worked on some snatch tech today, worked up to 50kg but it was feeling hella sluggish. My reps basically looked slow motion. Dropped back down to 47.5kg and things got nice and snappy again. Just one more week of working this shitty job and then I’m back to college, can’t wait!
Snatchs will cure cancer brah!
Awesome progress on them so far, there both going up so fast.
[quote]phlegms wrote:
[quote]jake_j_m wrote:
Your going to look good once your power cleaning 2 plates for reps mate. Keep it up. Fronties are horrible, horrible hard work… but they are a great exercise for sure[/quote]
Thanks! Going to spend a couple of weeks getting the reps up around the 90/95kg mark and then make the jump to 2, big boy plates. My speed with the heavier reps also needs to be brought up a lot as well. [/quote]
Any time you can add another plate to the bar it’s a bad ass feeling… Especially with cleans. That’s sick!
[quote]gregron wrote:
[quote]phlegms wrote:
[quote]jake_j_m wrote:
Your going to look good once your power cleaning 2 plates for reps mate. Keep it up. Fronties are horrible, horrible hard work… but they are a great exercise for sure[/quote]
Thanks! Going to spend a couple of weeks getting the reps up around the 90/95kg mark and then make the jump to 2, big boy plates. My speed with the heavier reps also needs to be brought up a lot as well. [/quote]
Any time you can add another plate to the bar it’s a bad ass feeling… Especially with cleans. That’s sick![/quote]
Thanks buddy, race to a 315 clean? 
16th September:
A. Back Squats:
barx10 x2
60kgx10
80kgx5
100kgx3 x2 (Felt sluggish…)
105kgx3 (Sluggish but solid)
110kgx1 (Back in the groove…)
112.5kg (Pr)
B. Bench:
60kgx8
70kgx8 (+2 Pr)
75kgx5+1f (Rep Pr)
C. Push Press:
Barx10 x2
60kgx5 x2
70kgx3 x2
D. Power Snatch:
Barx5 x2
40kgx5 x2
50kgx1 (Ripped a callous, called it quits due to bleeding…)
E. Weighted decline crunches /ss/ Cable Curls:
3 sets
F. Hanging Leg raises /ss/ cable hammer curls:
3 sets
Notes:
Disaster workout today! Back squats were okay, put 112.5kg up for a single which I failed on a few weeks back when I last backsquatted and hit some rep prs on bench presses. Push presses were a disaster, my lower back kept crumbling when I tried to push the weight up. Have never had that happen before… This was happening even with my warm up sets of 60kg, very worrying. Will ice and rest up my lower back and try again in a few days! Power snatches were a disaster, ripped a callous halfway through and had to call it quits. Gripping the bar after that made me wince so snatching with decent form was out of the question! Threw in some arm work for the pump, I shall be sticking to cable stuff for arms exclusively as it seems to be the only way I can train arms without my wrist tendinitis flaring back up. SO yeah, weird workout today!
This is my go-to squatting song btw, it never lets me down!
Disasterous yet yeilds PRs? Psshhh, gtfo of here with that crap, haha
Nice work man!
[quote]inkaddict wrote:
Disasterous yet yeilds PRs? Psshhh, gtfo of here with that crap, haha
Nice work man![/quote]
Thanks man, sometimes I just get a little greedy with the Prs I guess
[quote]phlegms wrote:
[quote]inkaddict wrote:
Disasterous yet yeilds PRs? Psshhh, gtfo of here with that crap, haha
Nice work man![/quote]
Thanks man, sometimes I just get a little greedy with the Prs I guess :p[/quote]
I feel you… I’m at the development/strength stage where an “on-day” = PRs on EVERYTHING or close to everything… and an off-day usually means a minor PR or two even if some lifts go terribly…
Back Swollertrophy session:
A. Snatches:
Form tech, worked up to 45kg for a few singles. Form wasn’t feeling as snappy as usual.
B. Pullups:
14 @ bodyweight (lulz, down from 20+ at the start of the summer…)
5r +10kg x2
3r +15kg x2
C. Shrugs:
60kgx20r
100kgx15
140kgx10
140kgx15 (used cheat reps for this)
D. DB Rows:
30kgx10r
40kgx10r
45kgx10r
50kgx10r
E. Captain’s Chair:
15
15
12
Notes:
Good workout, nothing too strenuous. Been a while since I’ve done direct back work so numbers were down if not the same.
Aw yeah, I was there for those shrugs! 3 plates ftw.
[quote]Oregand wrote:
Aw yeah, I was there for those shrugs! 3 plates ftw.[/quote]
It kind of crushed my man-junk a bit, but having traps I can snuggle up in for winter will be worth it!