Pull up, pull down, stand tall

Scuba Ste

Wednesday 28/11/12

Snatch
bar
40
50 x3
55 x2
59 x2
62 x2x3
68 x2
72 x1
76 x1 2 attempts
62 x2x3 missed last rep

C&J
40
50
60 x1+2
70 x1+2
80 x2x1+3
85 x1+2
90 x1
93 x2x1 missed first jerk

Front squat
60 x5
80 x3
90 x3
100 x3
105 x3
110 x3

Pull up
4x6

That was hard. Looking at it on paper I didn't think I'd get through it. Couple of missed reps and a couple of soft jerks but I'll take that.

I have not been training hard enough. Haven't felt so dead in a while.

Scuba Ste

Saturday 1/12/12

Warmed up a good bit 'cause it was freezing.
Snatch
bar
40
50 x3
57 x2
62 x2x3
65 x1
68 x2
72 x1
76 x1 3 attempts

Clean+FS+C+J
40
50
60 x1
70 x2
80 x1
85 x2x1
90 x3x1

Back Squat
60 x5
80 x3
100 x1
110 x1
120 x3x5 ow my back

Did something not good to my lower back during squats and now it's only comfortable when not moving. Delight.

Scuba Ste

Friday 14/12/12

Squat
bar xfew
40 x2x8
60 x8
80 x3 hurts so bad

Back ext
3x10

Power clean
40 x2x3
60 x3x3

Pull up
4x8
supered with
Db Bench
20 x3x10/1x7

Db sit up
x10
5x10
10 x10

Curls and plate extensions
15 x3x8/25 x3x12

Can't squat at all still. Foam rolling and stretching and activating and all that but I might go back to the physio if it doesn't improve.

Scuba Ste

Monday 17/12/12

Rolling around and stretching my arse

Power Snatch
bar
30
40 x2x3
45 x2x3
50 x2x3
54 x2x3

Rack Jerk
bar
40 x2x3
50 x3
60 x2x3

Reverse Hyper
15 x10
30 x10
40 x2x10

More rolling and stretching. Still sore.

Scuba Ste

Wednesday 19/12/12

All the glute rehab in the world.

Pull up
2x10
2x6
superd with
Db Bench
20 x4x10

Scap circuit (pull up/push up/row/OH shrug)
3x10

Curls and skull crusher
15 x4x8/+25 x3x10

more glute rolling and stretching

Gettin' huge for xmas yo. Off to buy some XS tees now.

Scuba Ste

Friday 21/12/12

Roll, stretch, cry over my glutes.

Alt incline bench
10 x2x8
15 x4x8
supered with
1 arm row
12 x2x8
25 x4x8

1 leg stuff
3x10

Curls and plate extensions
17.5 x3x5/25 x3x12

Face pulls
3x12
Ext rotations
5x3x10

The pump, the burn etc.

Scuba Ste

Thursday 27/12/12

Stretched, rolled and sat on a hockey ball.

Back Squat
bar xfew
40 x8
50 x8
60 x2x5 no more. These were all above parallel too.

Back extensions
3x15

Walking around holding my arse x loads

Back packed in again. One of the lads there pulled and prodded me and made me feel better. Sadface.

Was told to do some front foot elevated split squats. Came home and did some; immediate relief. Happy Xmas.

Scuba Ste

Friday 28/12/12

All the stretching

Pull up
2x5
2x8
2x6

Db Bench
12.5 2x8
20 3x10

Split Squats
2x8
5 3x12

1 leg RDL
2x8
2x10

Db curl
15 x3x8

Plate ext
25 3x12

YTW
5 2x8

Ext Rotations
5 2x8

Stretching

This back problem is no craic at all. That was all mildly not nice.

Scuba Ste

Sunday 30/12/12

Db Bench
12.5 x2x8
22.5 3x8
supered with
Db Row
12.5 x2x8
22.5 4x12

Split squat
15 3x12
with
1 leg RDL
10 3x12

Curls
15 3x8
with
Plate ext
25 4x12

face pulls
3x12

Hanley

You'll be wearing v necks and fake tan before Jan's out!!

Scuba Ste

Hanley wrote: »

You'll be wearing v necks and fake tan before Jan's out!!

These were v necks

Off to buy some XS tees now.

Scuba Ste

Wednesday 2/1/13

Stretching and stuff

Pull up
10/8/6
with
Db Bench
22.5 x10/8/8

Split squat
2x10
with
I leg rdl
2x10
to be continued....

Thursday 3/1/12

stretch, roll

SPlit squat
5 x12
7.5 x12
10x12
with
1 leg rdl
5 x12
7.5 x12

Back ext
3x20
with
Hanging knee raise
3x15

Curls
15 x4x8
with
skull crusher
+30 4x5

Face pull
3x12
with
OH plate ext
3x12

resume stretching.

Did some bar work too.

Scuba Ste

Monday 7/1/13

Warm up and stretching
Power clean and jerk
50 x2x3
Squat
40 x3x5

Split squat
20 3x10
with
1 leg RDL
15 3x10 right leg is definitely weaker/less stable

Back Ext
5 3x15
with
Hanging knee raise
3x20

Skull crushers and Curls
some

Scuba Ste

Tuesday 8/1/13

Power snatchin
some

Pull up
3x8
1x6
with
Db Bench
22.5 3x8

Db Row
25 3x8

Skull crusher
+25 3x10
with
curls
15 3x10

Scuba Ste

Tuesday 15/1/13

Squat
45 3x5

Split squat
22.5 2x10
with
1 leg RDL
17.5 2x10

Back ext
5 3x20
with
Hanging leg raise
3x15

Wednesday 16/1/13

pull up
4x8
with
Db Bench
25 3x8 no 22's. hard.

1 arm row
25 3x10

Curls
15 2x10
15 1x8 included awesome back hyperextensions
with
OH ext
25 4x12 no room to crush skulls

Nonsense. It may not seem like nonsense but nonsense it all is.

Honey PWO blurgh.

Scuba Ste

Thursday 17/1/13

Warm up and stretch

Back squat
50 3x5

Split squat
22.5 3x10
with
1 leg RDL
17.5 3x10

Back Ext
10 3x15
with
GHR Side bend
3x10

Squats are fine so far, good news. Tried some 40kg snatches, might as well have been 80kg.

Scuba Ste

Sunday 20/1/13

Pull up
2x10
2x6
with
Db bench
25 x10/8/6/6

YTW
3 3x8
with
Standing ext rot
5 2x8

SKull crushers
EZ+25 3x12
with
Db Curls
15 3x10

Scuba Ste

Monday 21/1/13

Back Squat
55 3x5

Power Snatch
40 2x3

Split squat
22.5 3x12
with
1 leg RDL
17.5 3x12

Short on time, I'll do the back stuff another day. Single leg shtuff takes forever.

Scuba Ste

Wednesday 23/1/13

Pullup
3x10 sweet
1x6
with
DB Bench
2x10
1x8
1x6

1 arm row
25 3x12

Back extension
10 3x15

SKull crusher
EZ+25 3x12, 1x10
with
Curls
15 2x12, 1x6

Happy with the pull ups. Wanted 3x10 for a while. 4x10 next

Scuba Ste

Friday 25/1/13

Back Squat
60 3x5

Split squat
25 3x8
with
1 leg RDL
20 3x8

Hanging leg raise
3x10 mostly toe to barish
with Side bends

Powah cleans and jerks
50 2x3

Conditioningy
box jumps x10
push ups x10
Inv Row x10
6 rounds/10 mins

Scuba Ste

Saturday 26/1/13

Pull ups
4x10
with
Db Bench
25 3x10

YTW
4 3x8
with
Ext Rot
5 2x10

Skull crusher
EZ+25 4x12
with
Curls
15 x12/9/9

Curls going nowhere. 4x10 pull ups=very happy. Sure what's weightlifting anyway?

Scuba Ste

Sunday 27/1/13

Power Snatch
45 3x3

Power clean & split jerk
50 x3
60 x3

A good excuse to stretch. Very poor ROM in my right shoulder.

Scuba Ste

Tuesday 29/1/13

Back Squat
65 3x5

Power Snatch
40 3x3
45 x1
50 x1

Split squat
25 3x10
with
1 leg RDL
20 3x10

Back Extension
12.5 3x12

A few attempted muscle ups including some success

Scuba Ste

Wednesday 30/1/13

P Clean and Jerk
triples to 60

Sh1t grip Pull up
3x10
with
Db Bench
25 2x12, 1x11.75 fcuk

Skull crusher
EZ+30 3x8
with
Db curls
15 1x12, 2x10

In DCU which has no proper pull up bars. Forgot to do another set too. Left arm just about died near lockout on the bench, I'll go up to 27 anyway. Don't know how much the EZ bar weighs either. Nice to do some oly lifting too.

token

Can you still fit in the door of the gym?

Scuba Ste

token wrote: »

Can you still fit in the door of the gym?

Of course. It has double doors.

Scuba Ste

Thursday 31113

Back Squat
70 3x5

Split squat
25 1x12, 2x15
with
1 leg RDL
20 3x12

done.

Scuba Ste

Monday 4/2/13

Backsquats
75 3x5

Split squats
30 3x10 - 2x15kg dbs
with
1 leg RDL
22.5 2x8, 1x10

Back extensions
12.5 3x15
with
feet to bar leg raises
2x10

Single leg stuff is definitely getting better. Used two dbs this time instead of one and it felt easier??

Scuba Ste

Tuesday 5/2/13

Pull ups
10/12/10
with
DB Bench
27.5 3x8

Skull crushers
EZ+30 3x10
with
Curls
17.5 3x6

Db Row
30 2x8
with
YTW
4 2x8

Did all the stretching and stuff too.

I think I'll start back to o-lifting in the next two weeks. That or try this new rules of lifting for women which seems really popular.

Scuba Ste

Thursday 7/2/13

Back Squat
80 3x5

SPlit squat
30 2x15
with
1 leg RDL
25 2x8

Leg press
150 1x15

GHR
1x10

Side bends
20 2x10

Seen the physio today. He's insistent that my back is fine and it's all glute related. Snatch/clean and jerk from next week so. Happiness.