Miss Piggys Battle for the Big Plates

gymfreak

Wednesday 7th of November
Oh dear lord..the DOMS!

Glutes, hamstrings and adductors were killing me! Tried to foamroll...too sore.

Tried to go on the X-trainer...too sore.

Tried to walk up the stairs to the weightroom...too sore.

Bowed head in shame and went home

Hanley

EMRACE THE AVERAGENESS!!

gymfreak

Hanley wrote: »

EMRACE THE AVERAGENESS!!

Firstly..embrace your less than average ability to spell. and secondly..the average person wouldnt attempt to train when been hit by DOMS...so I'm certainly not average...perhaps foolish...but not average:p:p

gymfreak

Thursday 8th November
Doms has subsided majorly...no glute pain anymore mainly just hamstrings and a lil of adductors

Foamrolling x lots

Had to try and fit in training between an after work meeting and then my PT course..so skipped squats, pulls and a complex ;( just hadnt the time

Snatches from the floor
Pause below the knee, reset and go
20kg x 2 (3 sets)
23kg x 2
25kg x 1
28kg x 1 ended up powering it so dropped back
25kg x 1 (2 sets)
26kg x 1 (2 sets)
No more pauses
27kg x 1 ( 2 sets)
28kg x 1 (5 sets)

60 sec rest between

Clean and Jerk
25kg x 3
30kg x 1
35kg x 1
38kg x 1
40kg x 1 (12 sets) nice:)
60 sec rest between

Neutral Grip Pullsups
8 x 3

...ran outta time. Will catch up on Wling stuff on Sat

Did loads of flexibility and muscular endurance tests in the PT course tonight..I'll throw up the results when i get a chance.

Also told we were doing the beep testing in a couple of weeks...I can honestly say that Ive already started panicking about it!

gymfreak

The weekend

Snatches
20kg x 3 (3 sets)
22.5kg x 2 (3 sets)
25kg x 2 (5 sets)

Squats
Trying a new thing of breaking with the knees first instead of the hips
20kg x 5
20kg x 5
30kg x 5
40kg x 5
50kg x 3
52.5kg x 3
55kg x 3
57.5kg x 3
60kg x 3
60kg x 3

TBDL
60kg x 5
60kg x 5
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3

gymfreak

Monday 12th November

Since I heard that we are doing the Beep Test in the PT course..started to get a bit nervous cos I've never done it before. So decided to practise today so I'll be ready:D

Beep Test
Got as far as Level 7 and stopped. There really was no need to stop..I was making all the shuttles in time..just got panicked and froze.

Work Block-Barbell Complex 15mins
Deadlift, Hang Clean and Squat, Front Squat, Pushpress, Backsquat, Pushpress-35kg
13 rounds in 15mins
Still a tad weary of killing myself on the pushpresses..but otherwise grand!!

Beep Test
Decided to give it another go
Got as far as the first shuttle on Level 8 and then couldnt keep up

Workblock-15mins
5 e/s Windmills-10kg
10 DB bench press 12.5kg
5 e/s Supported rows 20kg
8 rounds in 15mins..db presses started to get v hard near the end

A good day:)

Will Heffernan

gymfreak wrote: »

Monday 12th November
Beep Test[/B]
Decided to give it another go
Got as far as the first shuttle on Level 8 and then couldnt keep up

If you ever get sick of teaching....then sick of coaching...and if you think you could make it another few stages into Level 8...then you would have met one of the criteria to join a specialist group in the Australian Federal Police

gymfreak

Will Heffernan wrote: »

If you ever get sick of teaching....then sick of coaching...and if you think you could make it another few stages into Level 8...then you would have met one of the criteria to join a specialist group in the Australian Federal Police

.....Once there is no pullup requirement

Will Heffernan

gymfreak wrote: »

.....Once there is no pullup requirement

Not to qualify for training there isn't.

LOL

I bet you'd be more scared of pull testing than being shot at?

gymfreak

Will Heffernan wrote: »

Not to qualify for training there isn't.

LOL

I bet you'd be more scared of pull testing than being shot at?

Pppft...big picture....I'm all about the minor details

gymfreak

Tuesday 13th November-Weightlifting

Warmup= 1 hour spent chatting

Foamrolling

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 stands
20kg x 3 (2 sets)
23kg x 3 (2sets)
25kg x 2 (2 sets)
27kg x 2 (2 sets)
28kg x 2 (3 sets)...not the purtyist!

Clean, Squat, Clean
25kg x 1
30kg x 1
35kg x 1
40kg x 1
42kg x 1...haaard
42kg x 1
44kg x 1
44kg x C + S..missed the 2nd C...was shattered

Lunges
3/es forwards and 3 e/s backwards
These were supposed to be walking lunges but did them on the spot
20kg
25kg
30kg
35kg
40kg
45kg...these nearly killed me..hard!
Hanging Leg Raises
3 x 10

Overhead Plate ARches-10kg
3 x 10/10

A good day!:)

WHIP IT!

gymfreak wrote: »

Warmup= 1 hour spent chatting

Quickly becoming my fav Log...

gymfreak

Thursday 15th November-Weightlifting
Went to a new physio about my hip yesterday..not too happy with his diagnosis at all...really hoping he might have got it wrong. Have flexibility crap to do until I see him again next week...so we'll see
Foamrolling

Mobility Stuff
Over and unders
Hurdle steps
Scap shrugs
YTWs

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

New Programme...WHOOP!!!:D
Hang Snatch above knee + below knee
18kg x 2 + 1
20kg x 2 +1
23kg x 2 +1
25kg x 2 +1
26kg x 2 +1 (5 sets)

Hang Clean Below Knee
25kg x 3 + 1
30kg x 3 + 1
33kg x 3 + 1
35kg x 3 + 1
38kg x 3 + 1
40kg x 3 + 1 ( 3sets)..hard
whoops...just realised filling in the log that i got the %s wrong..should have only been 38kg

Front Squats
15lg x 5
25kg x 5
35lg x 5
42kg x 5 (3sets)

Millitary Press
15kg x 5
20kg x 5
23kg x 5
25kg x 5
27kg x 5 (3 sets)

Russian Twists
3 x 10/10

Plank + 5kg
3 x 60sec on/off
Tis embarrassing how crap Ive gotten at these:(

All my stretching crap.

Grand day!!:)

WHIP IT!

gymfreak wrote: »

Went to a new physio about my hip yesterday..not too happy with his diagnosis at all...really hoping he might have got it wrong. Have flexibility crap to do until I see him again next week...so we'll see

I know we're not allowed ask for/recieve medical advice on the Forum, but just wondering what the hip issue is, gymfreak, and what the physio has advised?

Have an ongoing hip problem myself and am due to have an xray on it soon - never hurts while exercising or once I'm warmed up, but stiffens later and is becoming an awful pain in the backside.

gymfreak

WHIP IT! wrote: »

I know we're not allowed ask for/recieve medical advice on the Forum, but just wondering what the hip issue is, gymfreak, and what the physio has advised?

Have an ongoing hip problem myself and am due to have an xray on it soon - never hurts while exercising or once I'm warmed up, but stiffens later and is becoming an awful pain in the backside.

Physio said that I tore the cartiledge in my hip...have been getting a lot of annoyance in my hip for years so not that surprised. He offered to give a referral for a MRI if I wanted..but he was positive that the cartiledge is torn so I'm skipping the MRI for now (terrible fear of hospitals )

He gave me lots of flezibility stuff to do and then when I see him next week we'll talk about training and get a rehab programme.

I've got my fingers and toes crossed that he's being overly careful and that he's wrong

WHIP IT!

gymfreak wrote: »

Physio said that I tore the cartiledge in my hip...have been getting a lot of annoyance in my hip for years so not that surprised. He offered to give a referral for a MRI if I wanted..but he was positive that the cartiledge is torn so I'm skipping the MRI for now (terrible fear of hospitals )

He gave me lots of flezibility stuff to do and then when I see him next week we'll talk about training and get a rehab programme.

I've got my fingers and toes crossed that he's being overly careful and that he's wrong

Hope so! Best of luck with it... :pac:

gymfreak

Saturday 17th November

Mobility Stuff
Groin Rotations
YTWs
Wall Slides
Sumo Squats
x 2
...I will actually have to start doing a proper mobility warm up again...just fell outta the habit:o

Snatch from the floor with pause at the knee
18kg x 2
20kg x 2
22kg x 2
24kg x 2 (5 sets) all easy:):)

Clean and Clean from BTK
25kg x 2
30kg x 2
33kg x 2
35kg x 2
38kg x 2 (5 sets) easy:)

Clean Pulls from the floor and BTK
50kg x 2 + 1 (5 sets)

Hanging Leg Raises
3 x 10

Windmills 10kg
3 x 10/10

Reverse Hypers
3 x 15...not weighted

Neutral Grip Pull Ups
3, 3, 3, 3, 3

Back Extension
3 x 10

Side Bridge
3 x 45 e/s...not weighted yet

All the stretches!

A great day

gymfreak

Sunday 18th November

Mobility Stuff
Groin Rotations
Sumo Squats
Hurdle Steps
Over and Unders
YTWs
Wall Slides
x 2


Snatch from the floor
18kg x 2
20kg x 2
23kg x 1, 1
25kg x 1
27kg x 1
28kg x 1 (2 sets)
29kg x 1 (6 sets)...all nice sets
31kg x 1
33kg x F
31kg x F
29kg x 1
31kg x 1
32kg x 1
33kg x F...3 Fails and yoooooooooooour out!

Clean and Jerk
25kg x 2
30kg x 2
35kg x 2
38kg x 2
40kg x 2 (3 sets)..easyThen a group of 20 athletics coaches came in and stood in front of my platform..and the man giving the s and c seminar had to keep shouting so he could be heard over me dropping the bar. That was a bit crap.42kg x 1
44kg x F
44kg x 1
46kg x F..just stopped it there

Front Squats with pause
15kg x 3
25kg x 3
35kg x 3
40kg x 3 (3 sets)...quickest paused front squats ever!:pac::pac::pac:

Inverted Rows
3 x 10

Hanging Leg Raises
3 x 10

DB Side Bends
20kg
3 x 10/10
About an hour prancing around the house making up an aerobics routine

All the stretches!

gymfreak

Monday 19th November-Conditioning

Beep Test
Got as far as Level 7, 3...but could barely breathe:( It's ****ty cos I literally caught my breathe in less than a minute after stopping so there is plenty more in the tank The ole gasping for breath just panics me:o:o

Work Block-Barbell Complex 15mins
Deadlift, Hang Clean and Squat, Front Squat, Pushpress, Backsquat, Pushpress-37kg
15 rounds in 14.36mins..whoop that's the heaviest I've EVER gone on that block:D Pushpresses are normally the dodgy part but they were feeling good today
Was going to give the beep test another go..and then I realised that it would be idiotic

Lateral Sprints from the midline-10mins
Was running 10m each way instead of 5m for the first 1.30...and nearly died trying to keep the pace
Sprints every 20sec Needs A LOT of work..I used to be able to go every 20sec WITH a sprawl

Workblock-15mins
5 e/s Windmills-10kg
10 DB floor press 12.5kg
5 e/s Supported rows 20kg
8 rounds in 14.58..up a round:) db floor press started to get really hard...which is quite pathetic!

Stretching...ugh

Really enjoyed that session today! Going to try add in more conditioning this week. I've an awful habit of trying to kill myself when doing conditioning....which means that when I havent done it in a while..I kinda don't want to start back. Hopefully I can ease of on the intensity or something

Will Heffernan

Looks good...you obviously have an outstanding coach.

gymfreak

Will Heffernan wrote: »

Looks good...you obviously have an outstanding coach.

I need to figure out where my happy medium is...between the Weightlifting and the conditioning..so that neither has TOO MUCH of an impact on the other! Cos I enjoy doing both!

Paudee

*weeps*

i have no words

gymfreak

Paudee wrote: »

*weeps*

i have no words

Lesson half learnt..:(:(

Tuesday 20th November-Weightlifting

Foamrolling..calves were in bits..couldnt roll them

Mobility Stuff
Over and unders
Hurdle steps
Scap shrugs
YTWsHamstring Walk
Quad Walk
Fire Hydrant
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


Hang Snatch above knee + below knee
18kg x 2 + 1
20kg x 2 +1
23kg x 2 +1
25kg x 2 +1
26kg x 2 +1 (5 sets)...was pretty tired

Hang Clean Below Knee
25kg x 3 + 1
30kg x 3 + 1
33kg x 3 + 1
35kg x 3 + 1
38kg x 3 + 1
38kg x 3 + 1 ( 3sets)...jerks were all ugly today


Front Squats
15kg x 5
25kg x 5
35kg x 5
43kg x 5 (3sets)

Millitary Press
15kg x 5
20kg x 5
23kg x 5
28kg x 5 (3 sets)

Inverted rows
3 x 10/10

Cable curls
5 x 10

Tricep Pushdown
5 x 10

Exhausted so I'll stretch later.
Physio tomorrow....eek:(:(

gymfreak

Thursday 22nd November

Mobility Stuff
Hurdle Steps
OVer and unders
Fire Hydrants
Scap Shrugs
T-Spine stuff
YTWs
Wall Slides
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

Snatch from the floor with pause at the knee
18kg x 2
20kg x 2
22kg x 2
24kg x 2 (5 sets) grand

Clean and Clean from BTK
25kg x 2
30kg x 2
33kg x 2
35kg x 2
38kg x 2 (5 sets) grand

Clean Pulls from the floor and BTK
50kg x 2 + 1 (5 sets)

DB Situps-5kg DBs
3 x 15

Bridge
3 x 60sec on/off

Side Bridge
3 x 60/60

Back Extensions
3 x 10

Pullups
6 sets of 3

Neutral Grip Pull Ups
3, 3, 3, 3, 3

Back Extension
3 x 10

New physio programme is ridiculously long...can see myself just going to the gym to do it and nothing more on certain days ;(

gymfreak

Saturday 24th November

Mobility Stuff
Minimal mobility warmup:o

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

Snatch from the floor
20kg x 2
20kg x 2
23kg x 2
25kg x 1
27kg x 1 (3 sets)
29kg x 1 (6 sets)...had a massive fall on my ass in between one of these sets
31kg x 1
32kg x 1
33kg x FAIL

They all felt ridiculously easy until we went to up the weight...brain said no!

Clean and Jerk...jerks were all horrible. Shoulder was quite sooore.
25kg x 2 + 1
30kg x 2 + 1
35kg x 1
38kg x 1
40kg x 2 +1 (3 sets) all SUPER easy:)
44kg x F
43kg x 1
44kg x 1
46 x body said no

.....The whole concept of neural fatigue my just possibly be sinking in..:pac::pac::pac:

gymfreak

Front Squats with pause
20kg x 3
30kg x 3
40kg x 3
42.5kg x 3 (3 sets)....easy:)
Might stick at this weight again next week and just hold the pause a smidgen longer..I'm pausing longer than last week...but still not long enough

Barbell Rows
20kg x 8
20kg x 8
30kg x 5
40kg x 5
45kg x 5 ( 5sets)

Tricep Pushdowns
5 x 10

Bicep Curls
5 x 10

Back Ext
3 x 10

Plank
3 x 60sec on/offSoooome stretching....havent done physio stuff in days might try do it later

gymfreak

Monday 26th November
Attempted this new thing called 'Rest'

Tuesday 27th November-Weightlifting

Foamrolling

Mobility Stuff
Groin rotationsBand disloates
other band shoulder stuff
ankle band stuff
squat position band stretches
..bands..bands,,,bands
x 2

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

Hang Snatch above knee + below knee
18kg x 2 + 1
20kg x 2 +1
23kg x 2 +1
25kg x 2 +1
27kg x 2 +1 (5 sets).,,grand snook in an extra sneaky set too

Hang Clean Below Knee
25kg x 3 + 1
30kg x 3 + 1
33kg x 3 + 1
35kg x 3 + 1
37kg x 3 + 1
38kg x 3 + 1 ( 3sets)...starting to dislike these...they're harder than the regular ones

Front Squats
15kg x 5
25kg x 5
35kg x 5
40kg x 3
44kg x 5 (3sets)...okish

Millitary Press
15kg x 5
20kg x 5
23kg x 5
28kg x 5 (3 sets)

Inverted rows
3 x 10/10

Cable curls
3 x 10

Tricep Pushdown
3 x 10

Reverse Hypers
3 x 10

Side Bridge
3 x 60sec/60sec

Did all the stretches...skipped the physio strength work...later..hopefully!!!!

gymfreak

Thursday 29th November
Havent been feeling the may west all week..so havent really trained

Mobility Stuff
Ridiculously short on time today so just did some band work for shoulders and ankles

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

Snatch from the floor with pause at the knee
20kg x 2
22kg x 2
24kg x 2
25kg x 2 (5 sets) easy

Clean and Clean from BTK
25kg x 2
30kg x 2
33kg x 2
36kg x 2
39kg x 2 (5 sets) easy

Clean Pulls from the floor and BTK
50kg x 2 + 1 (5 sets)

DB Situps-5kg DBs
3 x 10

Back Extensions
3 x 10
Wasnt feeling the best so left it at that

gymfreak

Friday 30th November-Really just went in to do physio stuff...didnt really happen

Spin Bike-15mins

Mobility Stuff
Should band stuff
Ankle band stuff
over and unders
hurdle step

All the talking x aaaaaaaaaaaaaaages:o

Band pull ups
5 x 8

Standing double db press
10kg
3 x 10

Hanging Leg Raises
3 x 10

Windmills-10kg
3 x 5/5

Side Bridge
3 x 60sec/sec

Some physio Stuff...really NEED to get my act together Might start splitting it in half and doing a bit each day.

Skipped the stretches:o:o

gymfreak

Saturday 1st Dec

Mobility Stuff
Minimal mobility warm up..platforms were getting busy so needed to hog one.

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

Snatch from the floor
20kg x 3
20kg x 3
22kg x 2
25kg x 1
27kg x 1
28kg x 1
29kg x 1 (6 sets)..eaaaasy
30kg x massive fall on my bum
30kg x 1
...got distracted...met one of tht tutors from my course...x loads of chatting
25kg x 1
25kg x 1
27kg x 1
29kg x 1
31kg x 1
32kg x F
all easy

Clean and Jerk
25kg x 3 + 1
30kg x 2 + 1
35kg x 1
37kg x 1
39kg x 1
41kg x 2 +1 (3 sets) all SUPER easy
42kg x 1
44kg x Power
44kg x 1
45kg x 1..no jerk
47kg x 1
49kg x 1
51kg x F...could have gotten it

Front Squats with a pause
15kg x 3
25kg x 3
30kg x 3
35kg x 3
43kg x 3 (3 sets)...ok

Barbell Rows
15kg x 5
25kg x 5
35kg x 5
45kg x 5 (5 sets)

Cable Curls
5 x 10

Overhead Plate Tricep Ext
5 x 10

Bridge
3 x 60sec

Back Extensions
3 x 10

Stretching

gymfreak

Monday 3rd December-Weightlifting

Foamrolling

Mobility Stuff
Over and unders
Hurdle steps
Shoulder band stuff
Ankle band stuff
x 2

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

Hang Snatch above knee + below knee
18kg x 2 + 1
20kg x 2 +1
23kg x 2 +1
25kg x 2 +1
27kg x 2 +1 (5 sets)...resisted the urge to up the weight!

Hang Clean Below Knee
25kg x 3 + 1
30kg x 3 + 1
33kg x 3 + 1
35kg x 3 + 1
38kg x 3 + 1
40kg x 3 + 1 ( 3sets) Some of the jerks were alrightish..others..not so much

Spent loads of time trying to get the knots outta my neck and shoulders at the weekend..so everything was a tad nicer

Front Squats
15kg x 5
25kg x 5
35kg x 5
44kg x 5 (3sets)..these felt strangely strong today

Neutral Grip DB Bench Press
5kg DBS 2 x 12
10kg DBS 3 x 10
Inverted rows
3 x 10

Cable curls
3 x 10

Tricep Pushdown
3 x 10

Back Extenstion
3 x 10

Side Bridge
3 x 60/60

Hanging LEg Raises
3 x 10

All the stretches x 1

A good day!:)

Paudee

gymfreak wrote: »

Spent loads of time trying to get the knots outta my neck and shoulders at the weekend..so everything was a tad nicer

lol.

gymfreak

Paudee wrote: »

lol.

i wasn't laughing!!!! It was damn painful!!

Tuesday 4th December
15mins Xtrainer

Phsyio stuff...skipped the stretches:o

Step Aerobics-45mins

Eugggh,,,starting to find non-weightlifting days annnoying!! Never quite sure what I can do that won't aggravate the hip or ruin my recovery for weightlifting:(

Dotcomdolly

Yoga? Pilates? Or you know, nothing!

gymfreak

Dotcomdolly wrote: »

Yoga? Pilates? Or you know, nothing!

LOL...yes you're right! Im just being a moan:pac::pac:

I am going back to yoga this week..so we'll see how it goes!!

Will Heffernan

gymfreak wrote: »

LOL...yes you're right! Im just being a moan:pac::pac:

I am going back to yoga this week..so we'll see how it goes!!

Of course you are...hopefully you can fit it in around step class and zumba.

gymfreak

Will Heffernan wrote: »

Of course you are...hopefully you can fit it in around step class and zumba.

....yeh, suppose it might be a bit tricky ...I should really try to see where I can fit trx and spin into the schedule too.

Hanley

gymfreak wrote: »

....yeh, suppose it might be a bit tricky ...I should really try to see where I can fit trx and spin into the schedule too.

TRX while spinning. Complete upper and lower body workout.

the drifter

You'd be so screwed for time if you had a proper job as well!

gymfreak

the drifter wrote: »

You'd be so screwed for time if you had a proper job as well!

Just wait till next year when I get to resume the role of a student again...whoooopeee!! I'll do all the trainings..and all the classes...AND join all the sports clubs...yeeehaw! :P

gymfreak

Wednesday 5th December

Mobility Stuff
Over and Unders
Hurdle Stuff
Ankle band stuff
Shoulder band stuff

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

Snatch from the floor with pause at the knee
20kg x 2
20kg x 2
23kg x 2
25kg x 2 (5 sets)...ridiculously easy
27kg x 2..bonus set??

Clean and Clean from BTK
25kg x 2
30kg x 2
35kg x 2
37kg x 2
39kg x 2 (5 sets) easy

Clean Pulls from the floor and BTK
50kg x 2 + 1 (5 sets)

DB Situps-5kg DBs
3 x 15

Back Extensions
3 x 10

Cable Curls
3 x 10

Tricep Pushdown
3 x 10

Bulgarian Split squats
3 x 10/10

All the stretches x 3

Ridiculouslly easy day

gymfreak

Friday 7th of December

Went to physio...and long program has turned into an even LONGER program:(:(

6 weeks before I go back so at least it cant get any longer for the time being!

Mobility Stuff
Once again..minimal mobility work done..platforms were uber busy was sharing with 2 other girls whilst they were getting coached..kinda annoying

Ankle band stuff
Shoulder Band stuff
Foamrolling

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

Snatch from the floor
20kg x 2
20kg x 2
23kg x 2
25kg x 1
27kg x 1
29kg x 1
30kg x 1 (6 sets)..eaaaasy
*lift all the weights!!!
31kg x 1
32kg x 1
33kg x 1
34kg x F, F...caught both of these attempts super easily and then when i went to stand up the bar fell forward...dammit!!!
Chuffed at them anyways!!!:) Snatching was sooo easy today

Clean and Jerk
25kg x 3 + 1
30kg x 2 + 1
35kg x 1
37kg x 1
39kg x 1
41kg x 1
43kg x 2 +1 hard..misloaded bar
42kg x 2 + 1 (2 sets)
44kg x 1
46kg x 1..pressed out the jerk
48kg x F...was pretty tired

Front Squats with a pause
15kg x 3
25kg x 3
30kg x 3
35kg x 3
44kg x 3 (3 sets)...might stay at this weight

Barbell Rows
15kg x 5
15kg x 5
35kg x 5
43kg x 5 (5 sets)

Great day Everything felt great!

gymfreak

Saturday 8th of December

2 hours of Step Aerobics

1 hour of Dance

Was at a fitness convention-ey thing..absolute savage craic!! Really enjoyed myself even though I couldn't keep up with the complexity of the routines towards the end...glad to see I see have okish fitness levels though

gymfreak

Monday 10th December-Weightlifting
Calves are still really sooooore from all the stepping...clothes shopping and all the walking associated with it didnt help yesterday.

Foamrolling x lots

Mobility Stuff
Over and unders
Hurdle steps
Shoulder band stuff
Ankle band stuff
x 2

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

Hang Snatch above knee + below knee
20kg x 2 + 1
20kg x 2 +1
23kg x 2 +1
25kg x 2 +1
27kg x 2 + 1
28kg x 2 +1 (5 sets)...grand

Hang Clean Below Knee
25kg x 3 + 1
30kg x 3 + 1
33kg x 3 + 1
35kg x 1
38kg x 1
41kg x 3 + 1 ( 3sets) tough but doable

Front Squats
15kg x 5
15kg x 5
25kg x 5
35kg x 3
45kg x 5 (3sets)...first set was hard, other 2 were alrightish

Neutral Grip DB Bench Press
5kg DBS 2 x 12
12.5kg DBS 3 x 10

Inverted rows
3 x 10

Cable curls
3 x 10

Tricep Pushdown
3 x 10

Hanging LEg Raises
3 x 10

I might try do some physio stuff later...here's hoping

gymfreak

Tuesday 11th December

Went up to do a step class but it was cancelled,

15mins Xtrainer

Physio Stuff
Plank
Side PLanks
Wall Squats
Lunges
Sumo Squats
Glute bridge with knee extension
abductor stuff

Will do the feet stuff and the stretching tomorrow

Lat Pulldown
5 x 10

Leg Extension
5 x 10

Pushups
5 x 10

DB Side bends
3 x 10

Decline situps
2 x 10....i did not like,,,petrifying

gymfreak

Wednesday 12th of December

Mobility Stuff
Over and Unders
Hurdle Stuff
Ankle band stuff
Shoulder band stuff

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

Snatch from the floor with pause at the knee
20kg x 2
20kg x 2
23kg x 2
26kg x 2 (5 sets)...ridiculously easy

Clean and Clean from BTK
25kg x 2
30kg x 2
35kg x 2
37kg x 2
40kg x 2 (5 sets) grand

Clean Pulls from the floor and BTK
50kg x 2 + 1 (5 sets)

Hanging Leg Raises
3 x 10
Back Extensions
3 x 10

gymfreak

Friday 14th of December

Mobility Stuff
Hurdle Steps
Over and unders
Ankle band stuff
Shoulder Band stuff
Foamrolling
TSpine mobilisations

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

Snatch from the floor
20kg x 2
20kg x 2
23kg x 2
25kg x 1
27kg x 1
29kg x 1
30kg x 1 (6 sets)...wanted to be able to the weight here today but they werent feeling as easy as last week:(
31kg x 1
32kg x F
32kg x Power...left it at that

Clean and Jerk
25kg x 3 + 1
30kg x 2 + 1
35kg x 2 + 1
38kg x 1
40kg x 1
43kg x 2
43kg x 1 + F
42kg x 2 + 1 (2 sets)
45kg x 1..without the jerk
47kg x 1

Front Squats with a pause
15kg x 3
25kg x 3
30kg x 3
35kg x 3
42kg x 3 (3 sets)

Barbell Rows
35kg x 5
44kg x 5 (5 sets)

Pullups
8 sets of 2

Hammer Curls
3 x 8

Tricep Pushdowns
3 x 10

Back Ext
3 x 10

All the stretches

Mildly disappointing that the body wasnt up for it today...seeing as I was good at resting all week!!

gymfreak

Saturday 15th December

Was soooo good at the ole resting over the past two weeks...decided it was time to go full retard on it

Trx-45mins
Grand...mainly just pushups, inverted rows,lunges squats.

Spin-45mins

Enjoyable

Will Heffernan

gymfreak wrote: »

Saturday 15th December

Was soooo good at the ole resting over the past two weeks...decided it was time to go full retard on it

Trx-45mins
Grand...mainly just pushups, inverted rows,lunges squats.

Spin-45mins

Enjoyable

TRX isn't full retard.

TRX + kettlebells + bosu balls + oly lifting for reps in vibrams = full retard.

You are fine...spin and trx doesn't qualify as going full retard.

gymfreak

Tuesday 18th December-Weightlifting

Mobility Stuff
Shoulder band stuff
Ankle band stuff
x 2

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

Hang Snatch above knee + below knee
20kg x 2 + 1
20kg x 2 +1
23kg x 2 + 1

Hang Snatch
25kg x 1
27kg x 1
28kg x 1
30kg x 1
31kg x 1
32kg x 1
33kg x 1
*Lift all the weights*
34kg x 1:)
35kg x 1:)

Hang Clean Below Knee
25kg x 3 + 1
30kg x 3 + 1
33kg x 3 + 1
35kg x 1
40kg x 1
41kg x 2 ( 3sets)

Neutral Grip DB Bench Press
12.5kg DBS 3 x 8

Inverted rows
3 x 10