Miss Piggys Battle for the Big Plates

Inspector Coptoor

What are you testing on Monday?

I'm on a light week & testing week after.

You going to Cork?

gymfreak

Inspector Coptoor wrote: »

What are you testing on Monday?

I'm on a light week & testing week after.

Testing..I'm going to guess the same as last time.

Monday:Snatch(as the important one), Cleans, Back Squat

Friday: Snatch, C and J (as the important one) and front squat.

And Wednesday..possibly given some random stuff so I dont kill myself

You going to Cork?

Going to Cork- Yes
Competing-Perhaps
We said we'd see how this week goes and if im feeling confident..then hell yeh!!!!!

gymfreak

Monday 24th September-Testing

Didn't go so well at all Not disappointed either as I knew beforehand that I wasnt feeling in good form.

Mobility Stuff
ITWYs
Ankle Band stuff
Fire Hydrants
Hip Flexor Stretch
Hip flexor Stretch with a band
x 2

Snatch Skills-15kg
Overhead Squats 3 x 5
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatches
25kg x 2
27kg x 1
29kg x 1
31kg x 1
33kg x F, F
32kg x 1
33kg x F, F, F
32kg x 1
33kg x F:(:(

Clean and Jerks
25kg x 3
30kg x 1
35kg x 1
40kg x 1
42kg x 1
44kg x 1
46kg x Press out
46kg x Press out
46kg x 1...whoooop:) PR jerk
47kg x F, F..cleaned it, pressed the jerk

Front Squats
20kg x 5
20kg x 5
30kg x 3
35kg x 1
40kg x 1
45kg x 1
50kg x 1
55kg x 1
57.5kg x 1:)
60kg x 1:):)
62.5kg x F, F..nice delicate fails!

5kg PR on the Front Squats..probably should be happy with that...but I want mooooore..it's still sooo ****!

Neutral Grip Pullups
7, 4, 4, 4

Over Plate Arches
+10kg
3 x 10/10

Tricep Press
8kg DBs
3 x 10

Plan is to test again Wednesday and if everything still isnt co-operating...testing again on Friday!

Rest Day Tomorrow!

Hanley

It's not testing if you do it every day.

gymfreak

Hanley wrote: »

It's not testing if you do it every day.

Tis generally how testing works in regards to our programmes..and in finding new percentages to work off. Most people test twice the same week..I'm just not most people:pac::pac:

There's not much point in programming a new cycle based on numbers that have degressed...

gymfreak

Wednesday 26th September-Testing

I have no words..

Mobility Stuff
ITWYs
Ankle Band stuff
Fire Hydrants
Hip Flexor Stretch
Hip flexor Stretch with a band
x 2

Snatch Skills-15kg
Overhead Squats 3 x 5
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatches
25kg x 2
27kg x 1
29kg x 1
31kg x a load of fails
30kg x a load of fails
29kg x some fails
25kg x 1
27kg x 1
29kg x 1
30kg x 1
31kg x a few fails
31kg x 1
32kg x 1

Clean and Jerks
25kg x 3
30kg x 1
35kg x 1
40kg x 1
42kg x 1
45kg x F, F
43kg x F, F
43kg x powerclean and jerk
left it there, legs were not going to cooperate

Back Squats
20kg x 5
20kg x 5
30kg x 3
40kg x 1
50kg x 1
60kg x 1
62.5kg x 1
65kg x 1...just about..twas a bit of a struggle

Back squat is all of 5kg above my front squat (hangs head in shame)..havent been pushing hard on the squats lately cos i was afraid Getting back into the swing of them now tho!!

Overhead Cable Tricep Press
5 x 12

suppersetted with

Toes to the bar
5 x 5
KB Side Arches-24kg
3 x 10/10

KB Windmills-12kg
3 x 10/10http://glennpendlay.wordpress.com/2012/09/26/third-excerpt-why-you-might-need-to-slow-down-and-do-it-right/Savage article...Glenn wrote it just for me

Paudee

Emo

Hanley

Paudee wrote: »

Emo

There's a HILARIOUS typo in there.

gymfreak

Friday 28th September-Testing...yet again!!!

Mobility Stuff
ITWYs
Ankle Band stuff
Fire Hydrants
Hip Flexor Stretch
Hip flexor Stretch with a band
x 2

Snatch Skills-15kg
Overhead Squats 3 x 5
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatches
Different approach today and everything was a bit more consistent
25kg x 1 (2sets)
27kg x 1 (2 sets)
29kg x 1 (2sets)
31kg x F
31kg x 1 (2 sets)
32kg x 1 (2sets)
33kg x F (x 5)..These were sooooooooo close. Bar was high enough

Clean and Jerks
25kg x 3
30kg x 1
35kg x 1
40kg x 1
43kg x 1
45kg x 1..This ended up being a powerclean..legs wouldnt work
47kg x F, F, F
45kg x 1 (2sets)..powercleans
47kg x F, F..didnt have it in me today

So...That concludes the weeks testing
Front squat up 5kg
Back Squat down 3kg
Snatch down 1kg

Pullups
10 sets of 3

Bicep Curls
8kg DBS
3 x 10

DB Side bends 26kg
3 x 10/10

Bridge
3 x 60s
unweighted, + 5kg, +10kg
Just getting used to doing these again
46kg x Press out
46kg x 1...whoooop PR jerk
47kg x F, F..cleaned it, pressed the jerk

gymfreak

Saturday 29th September-just playing:):)

Some mobility stuff..not much cos short on time

Pretty deadlifts:)
45kg x 5
45kg x 5
55kg x 3
65kg x 3
75kg x 3
75kg x 3
80kg x 3
80kg x 3..werent as pretty
75kg x 3
75kg x 3
75kg x 3
I looooooooooooooove deadlifting:)

Front Squats
30kg x 5
30kg x 5
40kg x 5
40kg x 5
40kg x 5
45kg x 5
45kg x 5

...gym closed:(

gymfreak

Monday 1st of October- Wling
Was supposed to start new programme today, but Wayne wasn't in so just messed about..whilst trying to be productive!!

Mobility Stuff
ITWYs
Ankle Band stuff
Fire Hydrants
Hip Flexor Stretch
Hip flexor Stretch with a band
x 2

Snatch Skills-15kg
Overhead Squats 3 x 5
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatches
20kg x 3
23kg x 2 25kg x 1 (2sets)
27kg x 1 (10 sets)
28kg x 1 (10sets)
Every 60sec...consistency and all that:pac:

Clean and Jerks
25kg x 3
30kg x 1
35kg x 1
40kg x 1
42kg x 1 (2sets)..both ended up being powers so dropped back
40kg x 1 (10sets)

Front Squats
20kg x 5
20kg x 5
30kg x 3
45kg x 3
47.5kg x 3
48.5kg x 3
50kg x 3
51kg x 3
51kg x 3....whhooooooooooooop!!! FEAR begone:D

Neutral Grip Pullups
10 sets of 3

A Good day:)

gymfreak

Tuesday 2nd of October-Conditioning
Had been feeling a bit odd all day, decided to go train and just see how I was. Was feeling crazily fatigued so cut the session short. I'll catch up during the week though:)

Crosstrainer-15mins

Con Block-rower
150 x 10 with 45 sec rest
1. 38.4
2. 38.3
3. 38.2
4. 38.0
5. 37.3
6. 38.3
7. 38.3
8. 38.5
9. 39.0
10. 39.1

Work Block-15mins
5 e/s Bulgarian Split Squats +10kg...ouch!
5 DB Bench Press 15kg
5 e/s DB Supported row 25kg
9 rounds in 15.25

gymfreak

Wednesday 3rd Octoberr- Weightlifting

Mobility Stuff
ITWYs
Fire Hydrant
Ankle Band stuff
Hip flexor Stretch with a band
Hip Flexor Stretch
x 2

Snatch Skills-15kg
Overhead Squats 3 x 5
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Drop Squats from the stands
25kg x 2
25kg x 2
25kg x 2
27kg x 2
29kg x 2
31kg x 2
33kg x dropped on my head AND it didnt even hurt
31kg x 2

Jerks from the rack
25kg x 2
31kg x 2
35kg x 2
40kg x 2
42kg x 2
43kg x 2
44kg x 2..started to hurt catching the bar
45kg x 1
45kg x 1
46kg x 1
47kg x pressout

TBDL
60kg x 5
60kg x 5
80kg x 5
90kg x 4
90kg x 3..hamstrings were all shaky!!
90kg x 3
90kg x 3
90kg x 3
Was quite tired doing all these sets..no touch and go reps means harder ;(

Single Arm DB Pushpress
15kg
3 x 10/10

gymfreak

Friday 5th of October-Weightlifting
No programme again so just mucked about

Snatch Skills-15kg
Overhead Squats 3 x 5
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatches from the floor
20kg x 3
20kg x 3
23kg x 1
25kg x 1 (2 sets)
27kg x 1 (4 sets)
28kg x 1 (3 sets)
29kg x 1 (10 sets)..started to feel quite nice
Was just pointed out to me today that I rock onto my heels before lifting.eeeek..need to watch this one!

Clean and Jerk
25kg x 3
30kg x 1
35kg x 1
40kg x 1
43kg x 1..powerclean so dropped back
42kg x 1 (5 sets)
43kg x 1 (5 sets)

Back Squats
Legs were just knackered trying to do these!
35kg x 5
40kg x 5
45kg x 5
50kg x 5
51kg x 5
52kg x 5
52kg x 5
52kg x 5

Snatch Pulls
25kg x 3 (3 sets)
28kg x 3 (3 sets)

gymfreak

Saturday 6th of October
Went out last night, didnt drink and woke up this morning feeling crazily hungover. Made an effort to get to the gym in the afternoon for conditioning...but it soooo wasnt happening. Body didnt want to move.
Mobility Stuff
ITWYs
Ankle Band stuff
Hip flexor Stretch with a band
Hip Flexor Stretch against the wall
Sumo Squats
Quad walk
Hamstring walks
x 2...all in an attempt to get the legs moving.

Neutral Grip Pullups
10 sets of 3

Toes to the bar
3 x 6

Overhead Side Arches
10kg
3 x 10/10

Hi-Low Cable Chops
18kg
3 x 10/10

Left it at that

gymfreak

Sunday 7th October-Conditioning
Went out last night and drank a copious amount of alcohol...yet ended up waking up as bright as a button today!

Was in flying form so went and done the session that should have been done yesterday:)

Crosstrainer-15mins

Con Block-rower
150 x 10 with 45 sec rest
1. 36.8:)quickest time yet with the new technique
2. 37.7
3. 37.9
4. 38.3
5. 37.1
6. 38.1
7. 38.4
8. 38.2
9. 39.0
10. 38.6

Chose two workblocks from waaaay back the start of my log. I really should have used the same weights..just for the craic:pac::pac:

Work Block-15mins
10 Prisoner squats
10 Pushups
8 Purple Band Pullups
9 rounds in 15mins
I really should have only done 5reps of the pullups as 8 was too much. Meant I was flying through squats and pushups but had to break up reps on pullups etc..the intention had been a light, high rep block

Con Block-rower-150 x 10 with 45 sec rest
1. 39.2
2. 39.9
3. 39.8
4. 38.8
5. 39.9
6. 38.7
7. 39.2
8. 39.4
9. 39.6
10. 38.8

Workblock-15mins
5 Windmills-10kg
10 DB Bench Press
5 Supported DB Rows 20kg..strict-ish
8 rounds in 15mins
Easy enough..weights and reps kinda dictate how fast ya can go

Nice session:) Very enjoyable

Anyone any exciting ideas for intervals on a X-Trainer??
I'm terrible..can't make up anything myself to do..cos I always change it as I go along!!:rolleyes:

gymfreak

Monday 8th of October- Weightlifting

New programme...YAY!!!!!!!! Super motivated again:)

Mobility Stuff
ITWYs
Ankle Band stuff
Hip flexor Stretch with a band
Fire Hydrants
Hip Flexor Stretch
x 2
Need to start doing band walks again,..just keep forgetting!

Snatch Skills-15kg
Overhead Squats 3 x 5
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatches from the floor
20kg x 3
23kg x 3
25kg x 1
27kg x 3 (6 sets)

Split Jerk
25kg x 3 (5 sets)
Supposed to do a 2sec pause at the top of each but kept forgetting!

Box Squats using the lowest box. ~shin height
20kg x 5
20kg x 5
30kg x 5
40kg x 5
50kg x 5
55kg x 5
55kg x 5
57.5kg x 5
57.5kg x 5..tough enough
I like box squats:):)
Feel much more confident doing them than regular squats

Bulgarian Split Squats
Twas a bit mean putting them in the programme after squatting.:(
Also realised that I REALLY need to get my hip flexors sorted, especially the left side....quite a bit of pain trying to do these20kg x 6/6
20kg x 6/6
25kg x 6/6
27.5kg x 6/6

Barbell Complex-15kg
6 Upright Row
6 CC Snatch
6 Squat Push Press
6 Good mornings
6 Alternate Leg Lunge
x 3 rounds
its been a while since I done this one..started light..thank God!

Pullups
6 sets of 4

Lots of hip flexor stretching!!!!
Great day!

Brian?

gymfreak wrote: »

Mobility Stuff
ITWYs
Ankle Band stuff
Hip flexor Stretch with a band
Hip Flexor Stretch against the wall
Sumo Squats
Quad walk
Hamstring walks
x 2...all in an attempt to get the legs moving.

I've been doing something similar for about 2 months now, the difference is unreal. Have you found much benefit?

gymfreak

briankeating wrote: »

I've been doing something similar for about 2 months now, the difference is unreal. Have you found much benefit?

Honestly... I don't know....which is terrible, I should be paying more attention to what I'm doing and how I'm progressing:( But mobility stuff is just something that's been engrained in my head to do at the start of a session and I kind of do it on automatic. That being said I've been focusing on increasing my ankle mobility and loosening my horrific hip flexors but I havent noticed any significant improvement on either. I keep meaning to do one of Kelly Starletts assess/reasses things for my ankles.

Brian?

gymfreak wrote: »

Honestly... I don't know....which is terrible, I should be paying more attention to what I'm doing and how I'm progressing:( But mobility stuff is just something that's been engrained in my head to do at the start of a session and I kind of do it on automatic. That being said I've been focusing on increasing my ankle mobility and loosening my horrific hip flexors but I havent noticed any significant improvement on either. I keep meaning to do one of Kelly Starletts assess/reasses things for my ankles.

I suppose the benefits need to be tested somehow. I'm doing in a rehab setting so my physio assess my hip mobility on a weekly basis. I should be finished my rehab next week and I'm seriously considering finding someone to do the assessment once or twice a month and tweek as necessary. I don't think I trust self assessment tbh.

gymfreak

Tuesday 9th of October

:D:DBest. Day. Ever :D:D

I'd applied to do a PT course a few weeks ago that's due to start tomorrow and I've been crazily excited about it as it's drawing closer....even though I know that it will probably drive me mad!!

And on the same day that I applied for the PT course I decided to chance my arm applying for.............

A MASTERS in Sport Performance...:eek::eek::eek:

Found out today that I got it!!! Fecking delighted!! Really, really can't believe it....was thinking snowballs chance in hell so am shell shocked

Tried to train after hearing the news...and well..attention was all over the place

Con Block-10mins
50m sprints every 30sec
Hard:( been a while

Tried to set up a Workblock,,but it really wasnt going to happen!

Instead

Pullups
6 sets of 4

Pushups
5 x 10

Goodmornings
20kg x 10
20kg x 10
30kg x 10
30kg x 10

Cable Bicep Curls
3 x 10

Tricep Press
3 x 10

,,,,still all over the place so went and did a step class:pac::pac:

Step-45mins

Tooexcitedtotrainorsleep!!:D

Paudee

gymfreak wrote: »

I'd applied to do a PT course a few weeks ago that's due to start tomorrow and I've been crazily excited about it as it's drawing closer....even though I know that it will probably drive me mad!

"this is gay already"

gymfreak

Paudee wrote: »

"this is gay already"

LOL:D:D:D

gymfreak

Wednesday 10th of October- Weightlifting
Skipped mobility stuff today cos Im a brat..and cos I wasnt sure if Id have time to do full programme.

Snatch Skills-15kg
Overhead Squats 3 x 5
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Was crazily fatigued heading into todays session. Pure exhausted over the hypness of yesterday and pretty sore from the change in programme too.

Snatches from the floor
20kg x 3
23kg x 3
25kg x 1
28kg x 1 (20 sets)..grand!
60 sec rest between

Clean and Jerk
25kg x 3
30kg x 1
35kg x 1
36kg x 1 (20 sets)
60 sec rest between
Supposed to do a 2sec pause at the top of each but kept forgetting!

Back Squats
20kg x 5
25kg x 5
35kg x 5
50kg x 5
51kg x 5
51kg x 5...right quad started to hurt..think its cos of the volume
52kg x 5
52kg x 5

Snatch Pulls
33kg 3 x 3
36kg 3 x 3

Today was the day that I actually had '20mins free time' in my programme but was running late so didnt get to play

gymfreak

Friday 12th October-Weightlifting

Snatch Skills-15kg
Overhead Squats 3 x 5
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Drop Snatches from the boxes
25kg x 3
27kg x 3
29kg x 3
31kg x 3
32kg x 3
32kg x 3

Clean, Squat, Clean
25kg x 3
30kg x 1
35kg x 1
39kg x 1
42kg x 1
43kg x 1
44kg x 1

Lunges
5/es forwards and backwards
15kg
20kg
25kg
30kg
30kg

TBDL
50kg x 5
50kg x 5
90kg x 5
90kg x 5
95kg x 5
95kg x 5
95kg x 5

Pullups
4, 4, 3, 4, 3, 4, 3:(arms were tired

Hip Flexor Stretching

gymfreak

Saturday 13th October

Some pilates

gymfreak

Monday 15th of October- Weightlifting

Mobility Stuff
ITWYs
Ankle Band stuff
Hip flexor Stretch with a band
Fire Hydrants
Hip Flexor Stretch
x 2

Snatch Skills-15kg
Overhead Squats 3 x 5
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatches from the floor
20kg x 3
23kg x 3
25kg x 1
27kg x 3 (6 sets)

Split Jerk
27kg x 3 (2 sets)
30kg x 3 (4 sets)

Box Squats using the lowest box. ~shin height
20kg x 5
20kg x 5
30kg x 5
40kg x 5
55kg x 5
55kg x 5
57.5kg x 5
60kg x 5
62.5kg x 5...was supposed to stop here but was having too much fun
65kg x 5..easy enough!! Im growing legs again...whooooop!!

Bulgarian Split Squats
20kg x 6/6
22.5kg x 6/6
25kg x 6/6
27.5kg x 6/6

Barbell Complex-20kg
6 Upright Row
6 CC Snatch
6 Squat Push Press
6 Good mornings
6 Alternate Leg Lunge
x 3 rounds
its been a while since I done this one..started light..thank God!

....knackered...left it at that!

gymfreak

Wednesday 17th of October- Weightlifting
Wasnt well at all on Wednesday. Was grand at the start of training but then started getting pretty bad headaches and was quite nauseous...which lasted all of Wednesday and through to Thursday:(

Snatch Skills-15kg
Overhead Squats 3 x 5
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatches from the floor
20kg x 3
23kg x 3
25kg x 1
29kg x 1 (16sets)..a bit messy looking
60 sec rest between

Clean and Jerk
25kg x 3
30kg x 1
35kg x 1
38kg x 1 (16 sets)
60 sec rest between
easy enough:)

Back Squats
20kg x 5
25kg x 5
35kg x 5
50kg x 5
52kg x 5
53kg x 5
53kg x 5
53kg x 5
Tough

Snatch Pulls
33kg 3 x 3
36kg 3 x 3

gymfreak

Thursday 18th of October

1hr 30mins of Step Aerobics in PT course

1hour 30mins of intro to Body Conditioning.

Had a blast doing the step aerobics..found it hilarious...wasnt fond of the body conditioning too much..seemed pretty pointless!

gymfreak

Friday 19th October-Trained in UL

Snatch Skills-15kg
Lots of messing about with bar and getting under it.
Cue: Elbows. punch

Drop Snatches...trying to be all aggressive!!...grrr
15kg x 3 a few sets
20kg x 3 a few sets
22.5kg x 2 a few
25kg x 2 a few

Clean, Squat, Clean
25kg x 3
30kg x 1
33kg x 1

Cleans
35kg x 1
40kg x 1
42.5kg x 1
45kg x 1
47.5kg x 1
went to the leitreas and someone mischieviously changed the weight on the bar
50kg x 1..PR:D:D:D Ended up being a powerclean..but 3kg pr...yaaaay!!

Will Heffernan

gymfreak wrote: »

went to the leitreas and someone mischieviously changed the weight on the bar
50kg x 1..PR:D:D:D Ended up being a powerclean..but 3kg pr...yaaaay!!

People have a habit of doing that to you

gymfreak

Will Heffernan wrote: »

People have a habit of doing that to you

It's needed from time to time...wasn't a bother to me doing it...but had I known what was on the bar I would of scared myself:o

gymfreak

Training has been abysmal lately..havent trained as much as I wanted to and I havent structured it yet either Heading on hols at the weekend...so that'll be another week of training missed:(:( Hopefully I'll be back on top of things after Halloween.Didnt get any training done at the weekend cos I was at the Cork Club Champs

Monday 22nd of October- Weightlifting
Soft tissue work

Snatch Skills-15kg
Overhead Squats 3 x 5
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatches from the floor
20kg x 3
23kg x 2
25kg x 1
27kg x 1
29kg x 2
29kg x 2...horrible horrible powersnatches
28kg x 2 (6 sets) Programme said for 29kg but they were manky so dropped back.
25kg x 1 (5 sets) just to end on some pretty ones

Split Jerk
27kg x 3
30kg x 3 (4 sets)
32kg x 3 (2sets)

Box Squats using the lowest box. ~shin height
20kg x 5
35kg x 5
45kg x 5
55kg x 5
55kg x 5
57kg x 5
58kg x 5
59kg x 5...numbers were waaay down on last week..but just didnt have the leg strength today:(:(

Bulgarian Split Squats
22kg x 6/6
25kg x 6/6
27kg x 6/6
30kg x 6/6

Paudee

Thread moved to Personal Issues Forum

gymfreak

Tuesday 23rd of October

Got free membership to DCU gym with the PT course so I'm going to mess around and try all their classes..it's funny..the more classes I go to the more I think being a studio instructor would really suit me!:)

Kettlebells-45mins
Grand enough. Probably won't go back to the same instructor again..kinda thought safety was a big issue there.

Skipped the spin class cos I didnt want my legs to be tired for weightlifting tomorrow

A bit of rep stuff
Reverse Lunges
Hang cleaned bar between each set
15kg x 12/12
15kg x 12/12
30kg x 10/10
30kg x 10/10
30kg x 10/10
30kg x 10/10

Cable woodchops
3 x 10/10

Single Arm Cable Rows
3 x 10/10

Elevated Pushups
5 x 10

gymfreak

Wednesday24th of October-PT course

2hours of chest and triceps

3 x 15 of a ridiculous amount of chest and tricep exercises
bench press
db press
incline press
db incline press
stoopid weird machine presses

db flyes
incline flyes
skull crushers
and a whole heap of others

gymfreak

Thursday 25th of October

Foamrolling shoulders, back and glutes

Snatches from the floor
20kg x 3
23kg x 3
25kg x 1
27kg x 1
29kg x 1
30kg x 1, F, F
29kg x 1
28kg x 1 (14 sets)
supposed to do 14 total reps at 30kg today...but that wasnt happening..the 28kg were ugly looking too...all powered

60 sec rest between

Clean and Jerk
25kg x 3
30kg x 1
35kg x 1
38kg x 1
40kg x 1 (12 sets)...legs refused to work..all powered:( but easy enough
60 sec rest between

Back Squats
20kg x 5
20kg x 5
30kg x 5
40kg x 5
55kg x 3
55kg x 3
56kg x 3
57kg x 3
58kg x 3..last set was ugly looking

3 hours of either teaching aerobics or participating in a class
Great craic altogether!!!

gymfreak

Saturday 27th October -Weightlifting

Foamrolling and tennis ball at the glutes
Snatch Skills-15kg
Overhead Squats 3 x 5
Drop Snatches 3 x 3
Snatches from the hip 3 x 3

Drop Snatches from the rack
elbows! feet! Punch!
15kg 3 x 3
20kg 3 x 3
22kg 3 x 2
25kg 3 x 2...just trying to make them look purty...wasnt really succeeding!

Clean and jerk
25kg x (3 x 3)
30kg x 1
35kg x 1
Clean, Squat, Clean
40kg x 1
42kg x 1
44kg x 1 ...tough
44kg x 1

Lunges
3 forward e/s, 3 back e/s
15kg
20kg
25kg
30kg...started to get confident
35kg..condidence def back
40kg

TBDL
50kg x 5
50kg x 5
70kg x 3
80kg x 3
90kg x 3...hamstrings were fried trying to do these
90kg x 3
90kg x 3
90kg x 3
90kg x 3

Off to New York for a week...WHOOOOP!
I may or may not get some training in...depends on how tired I get from all the shopping

Edwardius

gymfreak wrote: »

Off to New York for a week...WHOOOOP!
I may or may not get some training in...depends on how tired I get from all the shopping

It'll probably be "looting" this week the way things are going over there!

Hanley

Dead Ed wrote: »

It'll probably be "looting" this week the way things are going over there!

The importance of acceleration and explosiveness suddenly becomes clear.

gymfreak

Dead Ed wrote: »

It'll probably be "looting" this week the way things are going over there!

Tis fairly crazy alright! Everywhere has been shut since Sunday...the city that never sleeps is most certainly taking a wee nap!

Monday 28th October
Everywhere is closed so I played in the gym

Goblet Squat
2 x 12 with 25lbs DB
5 x 10 50lbs DB
60sec rest between

Floor Press
5 x 10 with 30lbs DBS

DB Rows
5 x 5/5es
50lbs DB

Russian Twists-8lb med ball
5 x 15/15es

Plank Ups
3 x 45sec

Bicep Curls
5 x 8 with 20lbs DBs

Tricep Pushdowns
5 x 10

10 Hand Release Pushups
10 DB Row e/s 25lb
20 Russian Twists
x 3 rounds
2.47
Could of definitely have gone faster, only realised at the end when I looked at the clock and started milling through the med ball twists that I was going at a slow pace

Hanley

2m 47s? Nice!!

gymfreak

Hanley wrote: »

2m 47s? Nice!!

I'm tempted to try it again today ..really didn't up the tempo til the very end

gymfreak

Tuesday 29th October

25mins Xtrainer

10-9-8-7....3-2-1
DB Thrusters
Burpees
Gross! Forgot how much I hate this one. Really detest the feeling of lactic acid in my legs and any workout that elicits that response. Was gonna give up on the first round but somehow managed to talk myself into finishing.
6min 34...tbh was quite surprised. I did it in 6.53 2mths ago and was expecting waaaay worse

Same from yesterday
10 Hand Release Pushups
10 DB Row e/s 25lb
20 Russian Twists
x 3 rounds
2.30..knew I could do it quicker.

Left it at that...it's gonna be a long day...so need to leave some of the gym fun til later

gymfreak

Friday 2nd of November
Gave the ole Rest Pause a go for the first three exercises..wasn't a fan at all

DB Thrusters (RP) 20lbs
20, 20, 13

DB Rows (RP) 40lbs
20, 18, 13

DB Press (RP) 20lbs
13, 10, 7

Plank-
3 x 60sec on/off

DB Side Bends
3 x 10/10 with 45lbs

Bicep Curls
3 x 10 with 20lbs

Back from America today...deeeeeeeeeelighted to be surrounded by frickin NORMAL food again!!

Operation get lean for Christmas shall commence...Im going to go full retard on it and cardio, cardio, cardio til Xmas...so be warned:D:D

Will Heffernan

But, but, but....don't you want to be 'toned'?

gymfreak

Sunday 4th November- Back to training...WHOOOOOOP!!!

Snatch Skills-15kg
Overhead Squats 3 x 5
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Snatches from above the knee 3 x 3

Snatches
Lots and lots of technique work, pausing below the knee, resetting and go.
Up as far as 30kg

Cleans
Up as far as 35kg and then the gym was clooosing

*Need to remember to move my stoopid feet!!!*

gymfreak

Monday 5th of November- Weightlifting

Restarted week 3 of the programme..as I didnt manage to hit the weights before my hols.

Foamrolling and tennis ball

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatches -pause below the knee, reset and go

20kg x 2 ( 5 sets)
27kg x 2
28kg x 2
29kg x 2 (4 sets)
25kg x 2
They all felt great today:)

Split Jerk
Am sooo doing this wrong
15kg x 3
25kg x 3
27kg x 3
30kg x 3 (3 sets)
32kg x 3 (3 sets)

Box Squats using the lowest box. ~shin height
20kg x 5
20kg x 5
40kg x 5
50kg x 5
55kg x 5
58kg x 5
60kg x 5
63kg x 5...hard

Bulgarian Split Squats
These BUTCHERED me today:( Sooooo hard
20kg x 6/6
25kg x 6/6
30kg x 6/6
30kg x 6/6
30kg x 6/6

Supersetted with Wide Grip Pullups
4, 4, 4, 4, 4

Really, really, really wanna make a stab at reaching my looooooooong long term goal of 10 pullups by the end of the year.
Going to put them top of the priority list from now on. Anyone got any clever suggestions as to how to finally get 10?!?!?!...apart from lose weight..I'm already on to that one!

gymfreak

Tuesday 6th of November-messing about!!
Been meaning to try out the TRX class since I got the membership to DCU gym as part of my course...went full retard tonight!

TRX-45mins
Enjoyable but nothing amazing. Would probably go back

Step- 45mins
Would have enjoyed the step class a hell of a lot more if yesterdays squat DOMS hadnt decided to rear its ugly head:(

Tush and hamstrings were too sore to even attempt anything else...that's what I get for going on hols!!!

WHIP IT!

gymfreak wrote: »

Back from America today...deeeeeeeeeelighted to be surrounded by frickin NORMAL food again!!

Operation get lean for Christmas shall commence...Im going to go full retard on it and cardio, cardio, cardio til Xmas...so be warned:D:D

Gymfreak ya wagon - coffee almost came out my nose just there...