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Miss Piggys Battle for the Big Plates
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Saturday 2nd June-
Mobility
BB Scap Push
ITYWs
Over and Unders
Hurdle Steps
Leg Swings
Groin rotations
x 2
Snatch Drills-15kg
Overhead squat 3 x 5
Drop Snatch 3 x 3
Snatch from the hip 3 x 3
Snatch from knee 3 x 3
Light Snatches
20kg 5 x 3
Just trying to figure out how to push against the ground and use my legs???
Had to do all this out on the indoor track cos gym was crazily busy and all platforms were in use.
Barbell Complex-25kg
3 Deadlift
3 Hangclean
3 Front Squat
3 Pushpress
3 Back Squat
8rounds in 15.40
Back squats werent as good as last day..legs must be fatigued from squatting yesterdayWas about to continue on a conditioning frenzy but I caught myself. Gonna try do a few minutes most day just to keep it ticking over and just concentrate on the weightlifting...try being the operative word!!!
Rehabby stuff
Foamrolling
0 -
Monday 4th June-WLing
Mobility
Sumo Squats
KB Windmills
Leg Swings
Quad Walk
Hamstring Walk
Bar Shrug
x 2
Snatch Drills-15kg
Overhead squat 3 x 5
Drop Snatch 3 x 3
Snatch from the hip 3 x 3
Snatch from knee 3 x 3
Snatches
20kg x 3
22kg x 3
24kg x 3
26kg x 3
28kg x 3
29kg x 3:)
30kg...x a few chickening attempts
Split Jerk
20kg x 3
23kg x 3
25kg x 3
27kg x 3
29kg x 3
31kg x 3...need to pay attention to foot position and dropping with my back leg instead of lunging.
Wasn't on the agenda for today but....
Cleans
25kg x 3
30kg x 3
32kg x 3
34kg x 3
36kg x 3
39kg x 3
41kg x 3:)
A few sporadic misses inbetween some of those sets
Split Squats
20kg x 6/6
35kg x 6/6
35kg x 6/6
35kg x 6/g
37.5kg x 6/6
Inverted Rows
4 x 8
TYI..used 2kg plates
8 reps of each
4 rounds
A bit of fooling around0 -
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A bit of fooling around
You are now carrying my child.Inspector Coptoor wrote: »Any chance you'll throw up those PLer does WL videos??
The view from the front was way funnier, best rack position ever0 -
Love the vid!! But you need to practise your TGU ALOT if you plan on using me next time!
Tuesday 4th June-Dossing
Still having trouble figuring out what to do on non ECB days...don't wanna do much cos I want to make WLing my number focus...but yet, doing very little makes me sad:(
Mobility
Over and Unders
Hurdle Steps
Spiderman Walk
Wall Slides
Fire Hyrdrants
BB Scap Push
Leg Swings
x 2
Snatch Drills-15kg
Overhead squat 3 x 5
Drop Snatch 3 x 3
Snatch from the hip 3 x 3
Snatch from knee 3 x 3
Snatches
20kg x 3
23kg x 3
25kg x 3
27kg x 1 or 2 reps
:(Was thinking far too much and muddling everything up.
20kg x 3
22kg x 3
24kg x 3
26kg x 3
28kg x :(nope
Workblock-15mins
10 TBDL 50kg..ouchies
10 Inverted Row
10 Med Ball Slams...arms were shattered trying to do these
10 rounds in 14.40mins
Pullups
4 x 4
Rehab stuff
Feel like i didnt even train0 -
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Friday 8th of June-WLing
Session started off as a bit of a disaster cos I started getting myself worked up and flustered..which is NEVER a good combo for me. Gym was packed, felt like I had no room and then snatching on top of that made for a mini disaster. Snatches have been pissing me off lately cos I know technique is faaaaaaaar from good
Mobility
Sumo Squats
Quad Walk
Hamstring Walk
Fire Hydrant
T-Spine
Scap Pullups
windmills
x 2
Snatch Drills-15kg
Overhead squat 3 x 5
Drop Snatch 3 x 3
Snatch from the hip 3 x 3
Snatch from knee 3 x 3
Snatches 20kg x 3
23kg x 3
25kg x 3
28kg x all over the place
28kg x 3
29kg x a lot of missed reps
28kg x 3
29kg x a ridiculous amount of missed reps
29kg x 3..a really solid looking triple
30kg x 1
Had a good ole chat with Wayne about the pissedoffness and the programme and all that stuff mid sets. Which also included the age old question...'you do realise your only a beginner?'
whoops. Happier now. One week left and then a testing week
Split Jerk
20kg x 3
23kg x 3
25kg x 3
28kg x 3
30kg x 3
32kg x 3
Grand
Cleans
30kg x 3
33kg x 3
35kg x 3
38kg x 3
40kg x 3
42kg x 3:)..we're at the 'heavy' stage now!
Back Squats
35kg x 5
37kg x 5
39kg x 5
40kg x 5
41kg x 5
Need to push these harder. was quite reserved cos last week they felt hard
Workblock-15mins
10 Green Band Chin Ups
10 24kg KB Potato Sack Squat
10 Pushups
9 rounds in 15mins..completely lost count! Anywhere between 8-11 is prob accurate!
Prehabby Stuff
Ended up being a grand session.
***Must not let myself get worked up***:D:D0 -
Had a good ole chat with Wayne about the pissedoffness and the programme and all that stuff mid sets. Which also included the age old question...'you do realise your only a beginner?' whoops. Happier now. One week left and then a testing week
Ended up being a grand session.
***Must not let myself get worked up***:D:D
slap slap! You are doing more than grand:D:D, besides with WL its only a given that it will piss you off from time to time, have you not read enough of the logs around.0 -
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Saturday 9th of June
Went in to just do some mobility, light snatch drills and a con block....got a teeny bit carried away:o
Mobility
Over and Unders
Hurdle Steps
Sumo Squats
YTWs
Scap Pullups
x 2
Snatch Drills-15kg
Overhead squat 3 x 5
Drop Snatch 3 x 3
Snatch from the hip 3 x 3
Snatch from knee 3 x 3
Completely forgot the above plan of a 'recovery-esque' session
Snatches
20kg x somehow fell flat on my assbut it was funny...and didnt hurt:D
20kg x 3
23kg x 3
25kg x 3
28kg x 3
30kg x 1, 0, 0
30kg x 1, 0
30kg went up pretty easily, happy enough with that.
Cleans
30kg x 3
33kg x 3
36kg x 3
39kg x 3
41kg x 3
43kg x 1, 0, 0
43kg x 1, 0...figured I was getting tired
Pullups
5, 5, 4, 4, 4
Arms were absolutely shattered trying to do these.
Reeeeaaaly had no intention of doing that workout...whoopsIm guessing rest day tomorrow:)0 -
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Tuesday 12th June-Dossing
Foamrolling
Mobility
Leg Swings
YTWs
Groin Rotations
Scap Pull ups
Bird dog
Band pullaparts
Other Band stuff
x 2
Snatch Drills-15kg
Overhead squat 3 x 5
Drop Snatch 3 x 3
Snatch from the hip 3 x 3
Snatch from knee 3 x 3
Snatches
20kg x 3
22kg x 3
25kg x 3
27kg x 3
29kg x 2 + 0
29kg x 2 +0...left it at that..must of been fatigued for yesterday
Hang Snatch
15kg 3 x 3..trying to get under the bar quicker...still havent come close to mastering that:(
Barbell Complex-25kg
Deadlift, Hangcleans, Front Squat, Pushpress, Backsquat
Upped the reps to 4 of each.
7 rounds in 15mins..Quite happy with this. Tried really hard to use my legs properly for all the squats. Legs were a teeny bit wobbly after!
Was in flying form and reaaaaally wanted to do more so
Workblock-15mins
10 Med Ball Slams
10 Push Ups
5/5 KB row 16kg
10 rounds in 15minslost count multiple times!
Left it at that..trying to stay away from overdoing it!
Foamrolling
ReALLy enjoyed the conditioning today:) It would appear that my conditioning buzz is coming back right in time for summer:D:D
of kept going but I was0 -
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Arrived in the gym and ECB had moved to the new building...looking pretty savage at the moment it has to be said...plenty of space! This completely brightened my mood:)
Ooo a new shiny place, must go and see it sometime.31kg x 3
Keep kickin it!Oooh got my fats done today aswell...I is fat..but at least my legs arent...lean-ness here I come!!
No don't be starting talking that nonsense missy, yeah I'm sure when you go to ECB, they all think, jeez the fat on yer one :rolleyes:. And don't forget that the brain is the fattest organ in the body0 -
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Do! It took me 4 weeks of nagging to get a lock on the door of the girls' toilet...but now they have 2 new toilets, a changing room AND a shower for the ladies!Ooo a new shiny place, must go and see it sometime.
And let me know when you are popping out so I can meet you there:)Keep kickin it!
I'm just getting my bikini body ready is all, had been overdosing on the chocolate recently so it's time to pull the reigns back! Getting the fats done keeps me accountable.No don't be starting talking that nonsense missy, yeah I'm sure when you go to ECB, they all think, jeez the fat on yer one :rolleyes:. And don't forget that the brain is the fattest organ in the body0 -
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I would love to but I actually have Sunday morning plans...I know..who the heck has plans for a Sunday morning...eugh!supposedly wrote: »Sprints tomorrow perhaps?
If your heading to Morton tomorrow, that community games will still be on. I arrived at 10am and then was no parking anywhere..I ended up ditching my car up on a grass verge a good 5mins down the road..so just a little heads up to take your bike!!!!
Hahasupposedly wrote: »And great work on the oly lifts, you look like you're taking to them like a duck to water!
Ehhhhhh....not exactly. Havent learnt how to full snatch properly yet. I catch the bar and then do the weirdest, racheted overhead squat ever:pac:But I'm enjoying it and that's the main thing!
Oooh and I'm on summer hols soon! So if ya fancy a cardio-esque/conditioning or general mess up in Morton I'll be free soooon!0 -
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If you are catching the bar in the squat but still managing to get up...well that's most of the lift done anyway, and as long as you stand up. Howz the hip doing? Anytime mine bothers me I do a cork screw up squat. Just could be one last twitchy mechanical thing for you because it is an OH squat, and not because of your technique.
Nope..not catching the bar in the squat at all..here's me playing with 25kg yesterday it shows the problem. No bothers at all with my hips, just my hip flexors at times when warming up or after sessions but I never notice anything during sessions.
Sunday 17th June
Havent ran AT ALL in over a month, was giving my knee a good bit of rest and I thought that that coupled with the new rehabby stuff would make my knee all happy again.
Decided to go on a test run today.
3km=very sore knee Run was easy, was taking my time and enjoying it until about 2.5km when my stride had to change cos of the irritation.:(
End result..rest and rehab aint gonna fix it.
New Plan:
*Foamroll...everyday..at least for a few weeks:(
*Start going on small runs just to build up and stop and stretch when needs be
*Keep doing all the boring rehabby stuff!0 -
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Ah, I just don't have a quick or experienced enough eye to measure lifts. So I'll keep most of my mouth shut. But what are you like with your drop snatches? At least that would satisfy my curiosity to see if it is anything to do with your hip or knee
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If I can dig through my log I have a couple of links of Glenn Pendlay, he mentions the timing of dropping into the squat in one of them. I know its best to just listen to one source but I fond it illuminating none the less. I also found that not everyone describes the lifts the same way and sometimes what another person (experienced like Pendlay of course) just clicks with you.0 -
It's hilarious how quick your tekkers breaks down...
Wow...Very keen observation there:P:P
In fairness that 1st rep was actually one of the best reps that I've done to date. Most look like the 2nd/3rd rep
Drop snatches are pretty much the same, in that I'd pushpress the bar more than I'd drop under it.howtomake wrote:Ah, I just don't have a quick or experienced enough eye to measure lifts. So I'll keep most of my mouth shut. But what are you like with your drop snatches? At least that would satisfy my curiosity to see if it is anything to do with your hip or knee
.:(Please don't speak of hps/knees. Yesterdays run had me icing my knee all night and then was still in quite a bit of pain today.howtomake wrote:If I can dig through my log I have a couple of links of Glenn Pendlay, he mentions the timing of dropping into the squat in one of them. I know its best to just listen to one source but I fond it illuminating none the less. I also found that not everyone describes the lifts the same way and sometimes what another person (experienced like Pendlay of course) just clicks with you.
If you can find them, Id love to read them. It's true that different phrases that people say 'click' differently.0 -
Monday 18th June-Testing
Complete and utter usual testing malark....absolute falling apart:(
Mobility
Quad Walk
Hamstring Walk
Sumo Squat
Scap Pushups
x 2
Hip flexor stretching
Snatch Drills-15kg
Overhead squat 3 x 5
Drop Snatch 3 x 3
Snatch from the hip 3 x 3
Snatch from knee 3 x 3
Snatches
20kg x 2
20kg x 2
23kg x 1
25kg x 1
27kg x 1
29kg x 1
30kg x 1
31kg x messing and stupidity
31kg x 1
32kg x a bucket load of messing and stupidity
32kg x 1...meh
33kg x 0, 0, 0
Cleans
30kg x 2
30kg x 2
33lg x 1
35kg x 1
37kg x 1
39kg x 1
41kg x 1
42kg x 1
43kg x a ****load of stupidity
43kg x 1
44kg x a **** load of stupidity
44kg x 1..meh
Front squats...with decent form:)
20kg x 5
30kg x 3
35kg x 2
40kg x 1
45kg x 1
47.5kg x 1
50kg x 1
52.5kg x 1
55kg x 1...meh about this..was an old PR from over a year ago
Hip had started to hurt on the last set of snatches but hadnt noticed any pain until we finished squatting. Knee was really sore as was hip..as in making my tummy sick sore.
Neutral Grip Pull Ups:):):):):):):):)
9, 7, 6, 5, 6
WHOOP WHOOP!!!!!! Am absolutely DELIGHTED with that. One of my Loooooong term goals is to be able to do 10 pullups. I hit 7 about 14months ago and then my priorities changed and I havent be able to get back up to it. Was thrilled with getting 6 last week but NINE was totally unexpected.
They were only neutral pullups...but still...havent been this chuffed in a verrrrrrrry long time:)
KB Windmills 12kg
5 x 5/5
Bicep Curls-8kg
5 x 10
DB Side Bends
20kg x 10/10
20kg x 10/10
20kg x 10/10
Pain in my hip started to get a bit too much so I left. Skipped all the rehab cos it hurt too much.0 -
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