Pull up, pull down, stand tall

Scuba Ste

Friday 12/10/12

Snatch form blocks at the knee
bar
40 xfew
50 x3
55 x3
60 x1

Rack jerk
bar
40
50
60 x1power+1split
70 x1+1
75 x1+1
80 x1+1
85 x1 power
90 x0
90 x1 power PR
90 xsplit miss
80 x1
85 x1
90 x1
95 x1
100 x0

Curls
15 x3x10
ss
Plate ext
25 x4x12

Some messing about with the new jerk blocks. Looking at it now that's a lot of jerks. I probably would have got 100 if i went againn but I'm going to train in the morning too. 125 backsquat looks unlikely now and my shoulders are being unsound. Corkaigh prep is going exactly to plan.

Scuba Ste

Saturday 13/10/12

Snatch
bar
40
50
55 x2
55 x1
60 x1
65 x1
69 x1
73 x1
75 x1
75 x3x0

C&J
bar
40
50
60
70 x1
80 x1
85 x1
90 x1

Back Squat
60 x5
80 x5
100 x5
110 x5
120 x5
125 x5

RDL
60 x5
80 x5
90 x5
100 x5
110 x5

YTW
4kg

The plan was to work up to near my openers so that's done. Had wanted to make 75 for a few singles, great disappointment. I'm fairly sure the squat is a 5 rep PR, thank god I'm done with them. Did not think I would get 125.

Light day monday, up to openers again Wednesday and maybe a light day thursday or friday. Right now I'm looking to open on 75/95, we shall see.

One other thing; the missed snatches were similar to Wednesday, caught them fairly well over head, just slightly forward but couldn't hold it. Must remember.

Scuba Ste

Friday's jerking

https://www.youtube.com/watch?v=auh3X0WuO8A

Scuba Ste

Monday 15/10/12

Power snatch
bar
40
45
50 x2
55 x2x1

Power C&J
bar
40
50
60
70 x2x1

1 leg squat
bw x8
10 x3x10

Scuba Ste

Wednesday 17/10/12

Snatch
bar
40
50
55 x1
60 x1
65 x1
69 x1
72 x1
75 x1

C&J
bar
40
50
60 x2
70 x1
80 x1
86 x1
91 x1
95 x1

Back Squat
60 x5
80 x3
100 x2
110 x1
120 x1

shoulder prehab

Them's my openers. Felt grand. Now we'll see if I can hit them hungover.

Scuba Ste

Friday 19/10/12

Snatch
bar
40
50 x1
55 x3x1

C&J
bar
40
50 x2
60 x1
65 x3x1

Almost no point in doing it session. Cork tomorrow.

token

Did you get lost on Sunday?

Scuba Ste

token wrote: »

Did you get lost on Sunday?

Yep. In the bathroom. Making weight strategy gone horribly wrong.

Not going into a blow by blow account, it'd be below emo.

Edwardius

Scuba Ste wrote: »

Yep. In the bathroom. Making weight strategy gone horribly wrong.

Not going into a blow by blow account, it'd be below emo.

Damnit man! Sorry to hear about that.

Scuba Ste

Tuesday 30/10/12

Power Snatch
bar
40 x2
45 x2
50 x2
55 x2x2
60 x2

Snatch pulls
60 x3
65 x3
70 x3 no straps, hands ruined.

Back Squat
50 x5
70 x3
90 x2
100 x1

Curls and plate extensions
15 x2x8/25 x2x10

First proper session since getting sick. Was in the gym on Saturday just moving around the bar and it was hard. Less hard tonight. Heavier tomorrow and hopefully back around normal weights by the weekend and then kill myself next week, taper and don't get sick in Belfast.

Scuba Ste

Wednesday - Halloween

Snatch
bar
40
50 x2
55 x2
60 x2
63 x1,0/1,0/2/1,0

Rack jerk
bar
40
50 x2
60 x2
70 x2
75 x3x2

Back Squat
40 x8
60 x5
80 x5
100 x5
110 x5

NG Chins
bw x2x5
10 x3x5

1 arm press
10 x2x8
17.5 x6/2x8

Snatches were woeful. Maybe yesterday affected them, maybe the week off is catching up, maybe I should take up something like cheerleading.

Scuba Ste

Friday 2/11/12

Snatch
bar
40
50
55 x3
60 x2
63 x2
66 x1
68 x4x1
70 x2x1

C&J
40
50 x2
60 x2
70 x2
75 x2
80 x1
85 x4x1

Back Squat
70 x5
90 x5
100 x5
110 x5
120 x5

Out in ECB with some DCU lads. Snatches were very good, I could have gone higher tbh. C&J was about right, heavy but not enough to miss. 120 was a grinder, didn't think I'd get all the reps but stubbornness got me through. Very tired finishing up but it felt like a good session. One of the lads back squat 170 pretty handy after missing it first and nearly flattening Wayne.

Scuba Ste

Saturday 3/11/12

Power Clean
bar
40
50 x3
60 x2
70 x3x2

Clean pulls
70 x3
80 x3
90 x2x3

RDL
70 x5
90 x5
100 x5
110 x5
115 x5

Db row
17.5x8
25 x8
40 x3x5
30 x10

Very slow.

Scuba Ste

Monday 5/11/12

Power Snatch
bar
40 x few
50 x2
55 x2
60 x3x2 felt sluggish

Non-deficient Snatch Pulls
50 x3
60 x3
70 x3
75 x2x3 felt heavy

Front Squats
50 x5
70 x3
80 x3
90 x3

Curls and plate extentions
15 x3x8/25 x3x12

Face pulls
3x12

Felt slow and heavy today; it was supposed to be light. Pulls were sufficient though.

Scuba Ste

Wednesday 7/11/12

Snatch
bar
40
50 x3
55 x2
60 x2
63 x2
65 x2
67 x2
69 x2
71 x2
73 x2 PR
75 x4 sets 1+0/0+1/0x2/1+0 technically PR

Rack Jerk
girls bar
40 x2
50 x2
60 x2
70 x2
75 x2
80 x1+0
80 x2x2

Back Squat
70 x5
90 x5
100 x5
110 x5
120 x5
125 x4+fail

Ah. 73 is a PR for a double and 75 is a PR for 3 singles but 75 x2 would have been nice. Fcuked up the first set by making an ugly second attempt which saw me jump forward about a foot, I don't normally do that. I think I was a bit too happy with 73. Next few sets were better but just couldn't make the double.

Squats were hard. It was all hard and tiring but it was good. Mustn't forget to eat now.

Scuba Ste

Friday 9/11/12

Power Snatch
bar
40x2x3
50 x2

Power Clean
40
50 x3
60 x2
70 x2
75 x2

Clean Pulls
75 x3
80 x3
85 x3
90 x3
95 x3

YTW

Light day. Hope to do something tomorrow.

Scuba Ste

Sunday 11/11/12

Snatch
bar
40
50 x3
55 x2
60 x1
65 x1
69 x1
71 x1 misloaded. forgot to put a 1 on the other side. stupid. still caught it.
76 x1 misload again. meant to be 74. still caught it. beast.
78 x0 had to end sometime

C&J
40
50 x2
60 x1
70 x1
75 x1
80 x1
85 x1

Back Squat
60 x5
80 x3
100 x2
115 x1
125 x1
135 x1
145 x nope

Was not the best. Felt very tired, I'd only been up about an hour. Not a huge fan of morning sessions. Snatches felt really slow and effort-full warming up but got a bit better as it went on. Surprised i got 76, it just felt a normal amount of heavy as opposed to 2kg more than i thought it was. Just tired 78 for the craic not really trying to catch it.

By the time I got to C&J i was just tired and lacking energy. 85 was a wobbly so left it at that; the previous few were crap too.

Ah the squat. I had 145 on the bar and was really close to unloading it and calling it a day. Should have done that. Never got near making it, I didn't think I was going to get it so I didn't. Might have if I was training with others, didn't really make big attempt.

Should be better come Saturday with a bit of tapering and proper fueling and rest.

Also I need to do more volume in the jerk. Only taken this long to figure out.

Scuba Ste

Tuesday 13/11/12

Power Snatch
bar
40
50 x2
55 x1
60 x1
65 x1

C&J
bar
50
60 x2
70 x1
80 x1
85 x1
90 x1
95 x no jerk

Inverted rows
3x15

Hanley

Maybe you should start letting someone else load the bar for you, not tell you how much is on it and just PR consistently...?

Scuba Ste

Hanley wrote: »

Maybe you should start letting someone else load the bar for you, not tell you how much is on it and just PR consistently...?

I think at this point the best thing is to start letting someone else lift it for me too.

Hanley

Scuba Ste wrote: »

I think at this point the best thing is to start letting someone else lift it for me too.

Coach more - instead of just your own PRs, you can claim everyones. That's what I do.

Scuba Ste

Hanley wrote: »

Coach more - instead of just your own PRs, you can claim everyones. That's what I do.

Yeah I don't like them PR-ing, it means they're getting better than me. I'm trying sets of 10 snatches followed by box jumps but no-one's broken an ankle yet. I am expecting big results from them in the super-compensation phase; they'll be limping everywhere, fingers crossed.

Hanley

Scuba Ste wrote: »

Yeah I don't like them PR-ing, it means they're getting better than me. I'm trying sets of 10 snatches followed by box jumps but no-one's broken an ankle yet. I am expecting big results from them in the super-compensation phase; they'll be limping everywhere, fingers crossed.

Stop training, claim you're on sabbatical to focus on coaching (this means your numbers no longer matter), talk about your old PRs, and if necessary just confuse ppl with technical tweaks they never have enough time to really try hard and get better.

Successful coaching 101. Can't learn that sh*t.

Scuba Ste

Hanley wrote: »

Stop training, claim you're on sabbatical to focus on coaching (this means your numbers no longer matter), talk about your old PRs, and if necessary just confuse ppl with technical tweaks they never have enough time to really try hard and get better.

Successful coaching 101. Can't learn that sh*t.

Do you do seminars Coach Hanley?

Scuba Ste

Thursday 15/11/12

Snatch
bar
40
50 x1
55x 3x1

C&J
40
50 x2
60 x1
65 x2x1

YTW
3x8

Ext Rotations
3x10

Stretching

Scuba Ste

NI Open 17/11/12

Weighed in at 70.5kg

Honestly wasn't expecting a great day so shouldn't have been too surprised it wasn't one. Training's been stop-start recently and weight's been falling off me so...

Openers I gave were 72/92, thinking quite conservatively.

Snatch
Warmed up to 75, put my opener to 77
77x lost behind. Caught it, held for a second or tow but just lost it.
79 good lift
82x press out.

C&J
warmed up to 92, put my opener to 95
95 good lift
100x no jerk, after waititng about 10 mins to lift
100 good lift

Total 179
Sinclair 236.38

3/6, total is down, sinclair is up.

Really only went because a few lads from DCU were lifting and they well for their first comp. Considering the amount that were lifting it was a very well run competition as it usually is in UUJ. Seen a 170 snatch too.

Scuba Ste

Tuesday 21/11/12

Snatchin'
bar
40
50 x2
55 x2
60 x2
63 x2
65 x2
67 x3 cause one of the lads couldn't

C&J
40
50 x2
60 x2
70 x2
75 x2
80 x2
83 x2x2

Back Squat
60 x5
80 x5
100 x5
120 x2x3 meant to do 110.
90 x10

Shoulders are very sore. I need to get a jerk.

Cycled out to Sutton and back this morning too. About 35-40mins each way. Once your on the coast cycle track it's a great cycle.

Scuba Ste

Friday 23/11/12

Power Snatch
bar
40
50 x3
55 x3x3

Power Clean and Jerk
40
50 x2+2
60 x1+2
65 x1+2
70 x3x1+2

Front Squat
60 x5
80 x5
90 x3
100 x3

Inverted Row
4x15

Curls and OH ext
15 x2x8

Scuba Ste

Saturday 24/11/12

Snatch
bar
40
50 x2
55 x2
60 x2
65 x1
70 x1
72 x0/1/1/1/0/1

C&J
40
60 x3
70 x2
77 x1
82 x4x1

Back Squat
60 x5
80 x5
100 x5
110 x5
120 x2x5
100 x10

RDL
60 x2x8
100 x5
110 x5

Pullup
2x8
1x6

Scuba Ste

Monday 26/11/12

Power Snatch
bar
40 x2x3
50 x2x3
55 x3
60 x3x2
62 x2
64 x2

Rack Jerk
40
50 x3
60 x3
70 x3
75 x2
80 x3x2

Front Squat
60 x5
80 x5
90 x3
100 x3
105 x3

Inverted row
on box 3x10

DB Bench
12.5 x2x8
15 x10
17.5 x8