Gee, Brain, what are we going to do tonight?

wasabi

Friday 24th:

Snatch warmup
Hang power snatch: warmup, 3@36 x 4, 2@36 (missed final rep to get 3 x 5, boo)
Jerk warmup
Rack jerk: tested max, got 63, missed 64 - should have tried it again but short on time
Back squats: tested max, got 92.5, was a bit uneven left to right so didn't attempt 95.
2 quick sets of 6 step ups each side with 50kg.

This week so far I trained Tuesday and Wednesday, this is light backoff week so little of interest to report. Feeling full of beans at this stage.

Diet: not the best, not the worst... I was scuba diving at the weekend and ended up left at sea drifting for an hour, this necessitated a rake of pints and hot whiskies afterwards, and thereby some hangover carbs the next day. Also been crunch time at work and some funny hours so there's been a couple of less than ideal meals eaten in lieu of dinners. Will do better next week...

wasabi

Friday 31 October: backoff week, session 3

Worked up to 6 32kg doubles in snatch and 6 48kg singles in C+J, usual sets of leg curls at the end.

Saturday 1 November - Back to heavy lifting!

Session A
Worked up to 95% in both snatch and C+J, which ended up being a couple of 43kg singles in the snatch and 3 58kg singles in the C+J.

Coffee and a donut and half an hour reading the Guardian and then...

Session B
Snatch warmup - OHS and drop snatches
Hang power snatch: warmup sets and 6 doubles with 37kg
Rack jerk: warmup sets + 6 singles with 54kg
BB Lunges: 6 x 3 each side with 35kg
Trap bar deads: 3@bar+40kg, 3@bar+70kg, 3@bar+100kg x 3

Had a very sore arse the next day after this... lunges always do that when I haven't done them in a while. Even when kept dead light! Stupid glutes.

Monday 3 November - Block 3, week 1, session 1

Snatch warmup
Snatch combo: 28kg, 31, 34, 36 x 3
Overhead squats: 2@35, 2@40, 2@44, 2@47 x 3
C+J warmup
2C + 1 Power Jerk: 35, 40, 45, 48, 50 x 3
Press: 5@25, 5@32 x 5,4,5
Seated cable rows: 4 sets of 6

All good there, weights up on everything despite aforementioned sore bottom.

Diet-wise a bit mad on Saturday after the double session, but hey I did about 60 sets so allowed. Otherwise fairly well behaved (except a couple of pints on Fri and Sat).

wasabi

Wednesday 5th November

Snatch warmup
Snatch: 2@30, 2@32.5, 1@35, 37, 39, 41 x 6
Jerk warmup inc 3 x 3 split jerks
Rack jerks: 2@35, 2@40, 2@45, 2@48 x 5
Front squat: 5@35, 2@45, 2@55, 2@60, 2@65, 2@67.5 x 3
Step ups: 6@35 x 2

wasabi

Friday 7th November
Snatch doubles: 5 doubles with 36kg
C+J: 6 singles with 55kg
Leg curls

Saturday 8th November
Hang power snatch triples with 37kg - very tough, will be dropping weight slightly on these next time in order to focus on bar speed.
Rack Jerks: 6 singles with 57kg
Back Squats: 3 doubles with 80kg
Lunges: 6@35 x 3

Monday 10th November
Snatch combo: 3 top sets with 37kg
OHS: 2@35, 2@40, 2@44, 2@48 x 2, 2@50
Double clean + power jerk: 3 top sets with 51kg

Tuesday 11th November
Snatch: worked up to top single with 44kg
C+J: worked up to top single with 55kg
Front squats: 2@45, 2@55, 2@60, 2@63 x 3
Step ups: 6@50 x 2

Competition prep... NI Open on Saturday. Last week usually lower volume, work up to openers or near enough and get recovered!

ali.c

Good Luck on Sat!!

wasabi

Cheers, I did have!
Snatched 46 for a 1kg PR, C+Jed 59, for a 105kg total.
Weighed in at 64.4.

Thursday 13th November
Another pre-competition taper session, just snatched to 41kg and C+Jed to 53.
Wasn't lifting the best due to some work issues, luckily the mojo had returned a bit by Saturday.

g'em

Congratulations!!!! That's aboslutely fantastic, and nice one getting in <65kg

kevpants

wasabi wrote: »

Cheers, I did have!
Snatched 46 for a 1kg PR, C+Jed 59, for a 105kg total.
Weighed in at 64.4.

Thursday 13th November
Another pre-competition taper session, just snatched to 41kg and C+Jed to 53.
Wasn't lifting the best due to some work issues, luckily the mojo had returned a bit by Saturday.

Good Shhhtuff!

wasabi

Cheers

Sunday 16 Nov - day after competition so just a bit to keep ticking over
Snatch warmup, hang power snatch for 4 triples with 35kg
Jerk warmup and rack jerks for 6 singles with 53kg
Back squat up to 2 doubles with 75kg

Decided post the NI open last weekend to squat 3x per week again instead of twice (not counting OHS). Need stronger legs!

Monday 17 Nov - another fairly easy post competition session
Snatch warmup, snatch combo 32kg and 3 x 35kg
OHS: 2@40, 2@45, 2@47.5, 2@50 x 3
2C + Power Jerk: 40, 44, 48 x 3

Wed 19 Nov
Snatch warmup
Snatch: 2@32.5, 1@35, 1@37, 39, 41 x 5 (and one miss - brainfart)
C+J warmup
C + Front Squat + J: 40, 45, 50 x 6
Front squat: 3@60 x 5

Thu 20 Nov
Snatch warmup
Snatch: 2@32.5, 2@35, 2@37.5 x 5
C+J warmup
C+J: 40, 45, 48, 52, 54 x 4
Front squat: 2@50, 2@60, 2@65, 2@67.5 x4
Leg curls

Normal session but easy enough, to leave a bit of juice in the tank for training on Sunday.

Sunday 23 Nov - Cryotherapy madness in Wexford

Myself and two other lifters went to Wexford and took over a high performance gym for the day. We did three training sessions and three cryotherapy sessions, where you enter a chamber cooled to -110 degrees celsius. The cold promotes recovery. You stay in the chamber between 3 and 5 minutes. As it was my first time trying this I did 2 3 minute sessions and one 4 minute one.

Session A was power snatch and power cleans. We followed it by a cryotherapy session and a snack.

Session B was lighter skill work. Followed by lunch and a short nap (on the floor of the gym - this is what happens when you get up at 6:30am to drive to Wexford).

Session C was snatch, C+J and back squat to a max for the day. Not really supposed to set new PRs but I managed to set new PRs in all three lifts (48kg snatch, 64kg C+J and 95kg back squat).

Followed by cryotherapy, food, more cryotherapy and back to Dublin. Knackered today so not much of note will be done till towards end of week. Body feels good though, no soreness - the cryo does work. Bloody sore though.

ali.c

Well done on your comp!!

wasabi

Thanks!

Right, bold wasabi, very little logging of late. Got very busy at work! Mixture of stuff lately, took a couple of light sessions after Wexford for recovery, then did about a week and a half heavy, then a light week and a long weekend off last week as I'd gotten a bit overtrained. Sessions have been same structure as always, but will be changing up soon.

Nice and sharp again this week, kept it very low volume in order to be sharp for the Hercs Club Champs, which was on today - an unofficial weightlifting and PLing competition.

I snatched 44, 46 and 48. C+Jed 60, 63, and attempted 65, cleaned it successfully but pressed out the jerk. Equalled my snatch PR and a new clean PR, not bad. Weight 65.4kg, dieting beckons over Christmas

Did the powerlifting just to up the numbers a bit and see what overall strength was like.
Squat 90, 95, 100kg, benched 50, 55, 57.5, and DL 120, 125, 130 - 5kg PRs on squat and deads and 2.5 on bench, without having trained bench or DL in a very, very long time. Must be general CNS efficiency increasing or something. Squats and deadlifts done unbelted.

Malteaser!

Congratulations Wasabi, you're one great lifter!

g'em

Well done lady, you played an absolute blinder on Saturday

BossArky

I saw your vids in the compilation that g'em posted on the main forum. Nice lifts, well done.

wasabi

Eh, what video is this now? Cheers.

BossArky

The ones where you were walking around in a freezer and lifting heavy stuff... :pac:

wasabi

BossArky wrote: »

The ones where you were walking around in a freezer and lifting heavy stuff... :pac:

Oh yes, that was a painful day, I remember that

wasabi

Monday 15th December
Snatch warmup
Snatch combo: 33, 35, 37.5 x 3
Overhead squat: 2@40, 2@45, 2@50 x 3
Jerk warmup
Power clean + power jerk + jerk: 45, 48, 51 x 3
Front squat: 2@50, 2@55, 2@60, 2@65, 2@70 x 5

Good day considering the comp on weekend, 2@70 on front squat is a new best.

Wednesday 17 December
Snatch warmup
Snatch: 35, 37, 39, 41, 43 x 5 + 1 miss@43
Jerk warmup
Rack jerks: 2@40, 1@45, 50, 55, 59, 61 x 6 (couple of reps were slightly pressed out)

Very tough that, probably the weekend + Monday's heavy front squatting catching up.

Thursday 18 December
Snatch warmup
Snatch: 2@32.5, 2@35, 2@37.5 x 5
C+J warmup
C+J: 40, 45, 49, 55 x 5 and 1 miss (caught the clean all wrong and lost balance)
Front squat: 3@55 x 5
Leg curls

Also a tough day, those C+Js were ridiculously hard and that isn't a very heavy weight for me.

Saturday 20th December
Snatch warmup
Power snatch: 2@32.5, 2@35
Snatch: 37, 39, 41, 43, 3 misses with 45
OHS: 2@35, 2@40, 2@45, 2@50, 2@52.5 x 3 (new personal best)
Snatch grip explosive rack pull: 3@50 x 3

Session 2, following a 45 minute break:
Snatch warmup
Snatch (light): 2@30, 2@32.5, 35, 37, 39 x 6
Power snatch: 2@35 x 5
Snatch deadlift to knee: 3@45, 3@50 x 3
Step ups: 6@40 per side x 2 sets
Pull throughs 3 sets
Lots of stretching

I'm about to have several days off over christmas as I'm away so the idea here is to destroy myself first and put the time to good use recovering.

Sunday 21st December:
Foam rolling
Jerk warmup
Rack jerk: 2@35 x 2, 2@40, 45, 45, 49, 52, 54, 56, 58, 60, 62, 50 x 3, 45 x 2
Power jerk from rack: 2@45 x 5
Back squats: 5@50, 5@55, 5@60, 5@65, 5@70 x 2
Press: 5@20, 5@25, 5@30 x 3
Inverted rows, rotator cuff exercises, abs and stretching.

wasabi

Tuesday 23 December

Lightish session just to keep momentum up. Was fairly wrecked. Finished with front squats up to my old PR of 78kg, attempted 80 but got stuck in the hole, timing was off. Ah well.

Sat 27 December

I was away for Xmas and New Years, so I was just in a random gym doing a bit of strength stuff. 5x5 front squats and push presses, some step ups, RDLs, lat pulldowns, and abs.

Sunday 4th January

Headed in to see if I remember how to do this stuff! Took it light just to get back into the swing of the lifts and get the flexibility back.

Snatch warmup
Snatch combo (HPS + PS + S): warmup sets, 30 x 5 sets
OHS: warmup, 2@45 x 2
C+J warmup
Power clean + Power Jerk + Jerk: warmup sets, 45 x 5 sets
Abs, external rotations and stretching.