Getting back on track ....

itsallaboutheL

d'Oracle wrote: »

From clean to snatch grip?
Its more difficulty than I would want.
'specially if its heavyish.

I'd just split snatch or snatch balance it up there, much easier.
But then, who am I to be listening to.

Tis harder to snatch it up if it's more than you can snatch!!

d'Oracle

itsallaboutheL wrote: »

Tis harder to snatch it up if it's more than you can snatch!!

Then snatch balance, which is the easiest.

But then, hat would remove the power clean, which G obviously wants to work on.

itsallaboutheL

d'Oracle wrote: »

Then snatch balance, which is the easiest.

If your looking for easy i always found loading the bar around lockout height then walking it out easier.

I just woudn't have had the confidence to go snatch balancing 80kg like.

d'Oracle

itsallaboutheL wrote: »

If your looking for easy i always found loading the bar around lockout height then walking it out easier.

I just woudn't have had the confidence to go snatch balancing 80kg like.

Sounds good.
Though you could try split snatch balancing, which is probably as much of an abomination as it sounds.

Enough spamming up peoples logs.
I'm off to torture my glutes with a hockey ball before bed.
Saucy.

G86

My thighs are on fire. Foam rolling is the anti-christ.

Negative Chins x 5 x 3 x 3 x 2

400m run
10 KB Swings x 20kg PB
x5
Time: 14:03

Pretty happy with the swings, thought I'd only get the 20kg to chest height but got it overhead no bother:D Felt every step of those 400m's though, my thighs are KILLING me after the last few sessions!

Finished up with foam rolling

G86

I've cut my carbs down the past week by more than half. I was taking in over 300g daily til now, which was pretty high. I wasn't eating bread,white potatoes etc., it was mostly from the likes of veg/oats/fruit. But considering my cal intakes only about 1500 a day and my weight/bodyfat has pretty much stalled the past few months, I figured something had to give.

I'm down to 100-150g daily now, which isn't 'low carb' as such, but since I'm a veggie it's pretty damn low for me. I'm hoping it won't have an adverse effect on my workouts, haven't noticed anything so far - apart from my crappy deadlifting today, but that was just a case of messing up my form methinks.

Deadlift
60kgx5
70kgx5
80kgx5
90kgx2
100kgx1
110kg FAIL:mad: - I don't know what happened here, raging! I hit it about 2 months ago and I should be good for it now. I think I was more technique than strength that messed it up. I got it past my knees but just couldn't lock it out, it was so damn frustrating! A guy said to me after that I'd been jerking it as opposed to pulling it off the ground, so that might have been the prob. Also, he was saying the blue plates I used are smaller than the silver ones I normally use - I thought they were about the same size. So, that might have contributed to it too. But either way, I still failed it:mad: I WANT my 110kg back!!!!!

Push Press 30kgx5
OH Lunges x 15kg(plate OH)
x5

Inverted Rows x 20
Weighted Sit Ups 5kg x 15
Press Ups x 10
x5

100m sprint (16.5/17k p/h)
30 sec rest
x10

Scuba Ste

That's a savage deadlift, but yeah 110 would be more savage. Fair play.

Magic Eight Ball

G86 wrote: »

A guy said to me after that I'd been jerking it as opposed to pulling it off the ground, so that might have been the prob.

Is this the same guy that comes onto you gives you friendly advice every workout?

G86

Magic Eight Ball wrote: »

Is this the same guy that comes onto you gives you friendly advice every workout?

Don't judge all guys by your own standards mister:pac:

G86

Squats - Low Bar - I did that many freakin sets of these I lost count!

Did about 10 warm up sets working on form, worked up to 40kg, then:

40kg x 5
40kg x 5
45kg x 5
50kg x 3
55kg x 3
60kg x 1

- there were a good few fails and single reps in there too, but that's the jist of it! I don't think I've ever spent as long squatting! I'm going to try stick with low bar because the heavier weight with high bar was really pushing me forward before. It's a lot better now.


Bench
25kg x 5
30kg x 5
35kg x 5 x 5 - that's a 5x5 PR. It definitely made a big difference having someone spot me, although the last 2 reps were a tad dubious... Just checked there and I got 5x4 on it a few weeks ago, I'm surprised because it felt pretty damn hard today!

One Arm Rows x 20
Tri Dips - elevated x 10
x 4

21,18,15,12,9,6,3
Box Hops
KB Swings x 20kg

Weighted Sit Ups x 5kg
Plank x 30sec
x3

G86

OH Squats
20kg x 3
20kg x 3
25kg x 3
25kg x 3
20kg x 3


Daniel
50 Inverted Rows
400m run
21 Thrusters x 20kg
800m run
21 Thrusters x 20kg
50 Inverted Rows

Time: 14:13

Parsley

G86 wrote: »

110kg FAIL:mad: - I don't know what happened here, raging! I hit it about 2 months ago and I should be good for it now. I think I was more technique than strength that messed it up. I got it past my knees but just couldn't lock it out, it was so damn frustrating! A guy said to me after that I'd been jerking it as opposed to pulling it off the ground, so that might have been the prob. Also, he was saying the blue plates I used are smaller than the silver ones I normally use - I thought they were about the same size. So, that might have contributed to it too. But either way, I still failed it:mad: I WANT my 110kg back!!!!!

just chalk it down to a bad day, move on and you'll get it again with a bit of preparation!

G86

Sh!t session, not feeling great the past few days and just had no energy.

Deadlift
60kgx5
70kgx5
80kgx5
90kgx3
80kgx5

400m run
10 KB Swings x 20kg
x3

Time: 8:02

Was meant to be 5 rounds, and that was a sh!te time.

Pissed off and going to bed.

G86

100 Burpees

11:23

This was a killer, nearly quit after 50. Pretty crap time too, but better than nothing! Headaches still at me but hopefully be on form for tomorrow - I gots some squattin to be doing!:D

G86

Squats
20kgx5
30kgx5
35kgx5
40kgx5
45kgx5
50kgx5
55kgx3

Right, I've some ranting to do. Word of advice to guys in the gym - if you're going to give constructive advice and be sound about it then it's greatly appreciated, BUT if you're going to be a condescending prick and talk sh!te out of your hole then walk on buddy, I'm sure you've some epic bicep curling to be doing.

I was all psyched to go for 60kg til this guy comes up telling me I'm going to wreck my back low barring and that I need to look up at the ceiling when squatting. I said I was grand thanks, but he just wouldn't let it go. I then told him this was how I'd learned and it was working for me so thanks again but I was fine - to which finally rolled his eyes and walked off. I was this close to telling him to fcuk off and was in no mood for going for 60 then. :mad:

Anyways, rant over!

Bench Press
20kgx5
30kgx5
35kgx5
35kgx5
35kgx5

One Arm Rows x 17.5kg x 10
Tri Dips - elevated x 10
x5

21,18,15,12,9,6,3
Box Hops
KB Swings x 20kg

Weighted Sit Ups x 5kg x 10 x 3

G86

OH Squats 20kgx3x4sets

5k run: 26:14
This killed me today, my legs were like jelly after it. Don't know what the story with that is, I've never felt that bad after just a run!

G86

5 rounds of:

100 Squats
20 Lunges
35 Push Ups

Time: 31:54

I can't feel my legs...

Magic Eight Ball

G86 wrote: »

I can't feel my legs...

The important thing is that I can.

G86

Legs - Pain - Serious Pain! Was going to deadlift tonight, hahahaha - NO.

Going to finish up all my packing for the weekend (moving house Sat), and get a good session in tomorrow instead. When I can move my legs again.

G86

Deadlift 70kg x 5
Inverted Rows x 15
x5

Military Press 25kg x 5x4x3x4x4 (first time doing this, normally do push presses, hopefully be good for a 5x5 on it next time)
Lunges - 15kg Overhead 10x5

KTE's x5 (definite improvement in these)
Weighted Sit Ups 5kg x 10
x5

3 rounds of:
500m Run
10 KB Swings x 20kg
5 Burpees

Dips(parallel bars) x 2:D First time trying these, was just finished and walking past the bars and decided to give them a go. Definitely going to try them early in my workout next session and see how I go for reps.

Stretching/Foam Rolling - hurt like HELL! Legs are still in bits from the squats the other day.

G86

OH Squat (cleaned the bar up)
20kgx3
20kgx3
25kgx3
25kgx3
27.5kg x 1 - failed on the 2nd rep,lost my balance and nearly knocked myself out in the process:o Just left it at that then 'cause I was a bit unnerved!




Eva
5 rounds of:
800m run
30 KB Swings x 16kg
30 Inverted Rows

Time: 34:30

G86

Murph
1mile run
100 inverted rows
200 push ups
300 squats
1mile run

Time:39:27

Did it in ten rounds of 10,20,30. That last mile was HORRIBLE. My legs just weren't working!

banshee_bones

G86 wrote: »

300 squats


Did it in ten rounds of 10,20,30. That last mile was HORRIBLE. My legs just weren't working!

Jesus im not surprised after 300 squats! I feel sore just reading that!

Hanley

G86 wrote: »

Murph
1mile run
100 inverted rows
200 push ups
300 squats
1mile run

Time:39:27

Did it in ten rounds of 10,20,30. That last mile was HORRIBLE. My legs just weren't working!

What the fcuk... how?!?? That's ridiculous.

G86

Hanley wrote: »

What the fcuk... how?!?? That's ridiculous.

Ridiculous how?? I scaled the fcuk out of it like, inverted rows were piss easy and most of the push ups were from the knees so flew through them. Started off with full length ones and good intentions, it didn't last long!:o I'd say the pull ups take up a fair whack of the time when it's done rx'ed.

Hanley

G86 wrote: »

Ridiculous how?? I scaled the fcuk out of it like, inverted rows were piss easy and most of the push ups were from the knees so flew through them. Started off with full length ones and good intentions, it didn't last long!:o I'd say the pull ups take up a fair whack of the time when it's done rx'ed.

I dunno... When ya do it Cindy style I'd say they take around the same as inverted rows. They would for me anyway. Maybe marginally less for inverted rows but not much.

Great time anyway!!

G86

Hanley wrote: »

I dunno... When ya do it Cindy style I'd say they take around the same as inverted rows. They would for me anyway. Maybe marginally less for inverted rows but not much.

Great time anyway!!

Really? Class, I'm all proud of myself now:D Really have to work on my push ups too, can only bang out 8 full length in a row, tis a tad frustrating.

Magic Eight Ball

One word, 3 syllables.. Impressive!

G86

Just had a proper look on fitday.com, I've been on it before but never really bothered with it properly til now - it's fecking class!! So much easier than googling everything! I'm going to rob Holdfasts idea and post up my intake %'s to try and keep track.

This is from yesterday. I'm still keeping the carbs in around 100-150g; being veggie I thought I'd find it really tough to lower them but it's pretty manageable. My protein count isn't as bad as I thought it'd be, it's 69g, and going by the 1/1.5g per kg rule I should be on at least 73g daily. I was taking protein shakes up until recently, but just never got around to buying a new tub - so they'll help to up it once I get more. The fat count seems high-ish, but there's only 10g of saturated fat there so not too concerned.

Cals: 1505
Fat: 78g (44%)
Carbs: 152g (40%)
Protein: 69g (16%)

My recommended calorie intake in order to create a deficit is around 1900, and I think the extra deficit I've had by being at 1300-1500 might have stalled my progress, so been trying to up it a bit. It's hard to up the cals without upping carbs though! Almond butter ftw I guess!

holdfast

I agree with using fitday it show exactly what you eating . Great job on some epic workouts