Pull up, pull down, stand tall

Scuba Ste

Friday 8/2/13

Good bit of time trying to un-crap my glutes.

pull up
12/12/10
with
DB Bench
27.5 3x10

Bis and tris
max reps

Scuba Ste

Sunday 10/2/13

Powah Snatch
45 3x3
50 x1
55 x1
60 x1full
60 x1 powah

Powah Clean n Jerk
60 3x3

Back Skwat
85 3x5

That was rusty

Scuba Ste

Tuesday 12/2/13

Power Snatch
50 4x3

Rack Jerk
60 5x2

Back Squat
90 3x5

Still blowing away the cobwebs. Had to leave a bit early, meant to do some pulls too.

Scuba Ste

Thursday 14/2/13

Snatch
50 4x3

Power Clean n Jerk
60 4x3

Front Squat
70 4x3

Snatch pulls
60 3x3

BB Bulgarian squat
20 x8
30 x8
35 x8
with
1 leg RDL
15 x8
25 x2x8

Scuba Ste

15/2/13

Warm up
All the stretching and rehab

Pull ups
3x12
with
DB bench
27.5 2x10 1x8

Hanging leg raise
2x10
with
Back Ext
15 2x12

Skull crusher
EZ+30 3x10
DB curls
15 3x12

Cool down
Dislocates and more stretching

The road to humongousness continues (very slowly) apace. Need more horseburgers.

Scuba Ste

Saturday 16/2/13

Snatch
50 x2
55 x1
60 x4x1
62 x1
64 x1

C&J
50 x3
60 x2
65 x1
70 x4x1
75 x2x1

Back Squat
95 3x5

Leg press
150 x20

RDL
50 x10
70 x10

Scap circuit
2x15

It feels nice to do this again. Mid way through the snatches I even smiled, good thing the gym was empty. Fell over during one of the cleans and bloodied my elbow. That's 80% snatch and 75% c&js; good start.

I can't do leg pressing for multiple sets, it's just boring so one big set was all I managed. Cycled home after that. Legs are gonna be huge; it is known.

Scuba Ste

Tuesday 19/2/13

Power Snatch
53 4x3

Rack Jerk
65 5x2

Back Squat
100 3x5

Clean Pulls
85 3x3

Arms

Scuba Ste

Thursday 21/2/13

Snatch
55 4x3

Power Clean & Jerk
65 4x3

Front Squat
75 4x3

Snatch Pulls
65 3x3

BB Bulgarian squat
20 x8
30 x8
40 x8
with
1 leg rdl
15 x8
25 x8
30 x5

Cable rows
lots

Lower back pump city.

Scuba Ste

Friday 22/2/13

Snatch
63 x4x1
65 x1
67 x1

C&J
75 x4x1
78 x1
80 x1

Back Squat
105 x5

Inverted rows
4x12

That was decent considering I trained yesterday. No problems with the snatch or cnj and that's the heaviest I've gone since early December.

Scuba Ste

Monday 25/2/13

Hour long warm up

Power Snatchin'
some

Pull ups
2x12
1x8
1x6
with
Db Bench
27.5 3x10

Single leg stuff
2x10

Skull crusher
EZ+30 2x12, 1x8
with
Curls
17.5 2x8, 1x6

Cable rows
3x12

Single leg stuff is just filler, tis all about the arms really.

Scuba Ste

Tuesday 26/2/13

stretch/warm up

Power snatch
55 4x3

Rack Jerk
70 5x2

Back squat
105 3x5

Clean pulls
80 3x3

Leg press
150 x20, few seconds rest, 10 more reps
with
RDL
60 x10
80 x2x10

stretch/cool down.

Con
Cycled home as fast as possible between lights.

Getting a bit heavier now. Next week should be good.

Scuba Ste

Thursday 28/2/13

Snatch
60 5x3 missed rep in the 1st and 4th sets.

Power Clean & Jerk
70 4x3

Front Squat
80 4x3

Snatch Pulls
65 3x3

Arms

Gettin' to be tougher now. I missed the 2nd rep in the first set and first in the 4th so I attempted 4 reps total in that set. Did a 5th set as penance and it was probably the best set. I think from next week I'll do ascending sets of doubles. 3 weeks til the DCU open. No idea what to expect there tbh.

Scuba Ste

Saturday 2/3/13

Snatch
40
50 x2
55 x1
60 x1
65 x2x1
68 x1
70 x1
72 x1/0

C&J
40
50
60 x2
70 x1
75 x2x1
80 x2x1
83 x1
85 x1

Back Squat
bar
40 x5
60 x3
80 x2
100 x2
110 x3

That was just over an hour. Slept in today so got to the gym near 3 o clock, it closes at 4. 90% snatch, 85% cnj is good at this point. Getting harder obviously if I'm missing lifts.

Snatches didn't feel great but weren't too hard until 72. C&Js were hard enough. Not too bad for a rushed session. With 3 weeks until the DCU Open I'll be looking to get 75/90 next week and 80/95 the following week, more if I feel good.

Scuba Ste

Monday 4/3/12

Stretching and stuff

Pull ups
12/10/8
with
DB bench
30 x3x6

Single leg stuff

Skull crusher
EZ+30 x12
EZ+35 x8/6
+25 x12
with
curls
17.5 3x8

i think that's it for high rep pull ups. Weighted chins from now on. Maybe switch to incline press too.

Scuba Ste

Tuesday 5/3/12

Power Snatch
63 4x2

Rack Jerk
75 5x2

Back Squat
110 3x5

Clean Pulls
80 4x3

RDL
80 x10
90 x2x10
with
Leg Press
200 2x10

YTW
3x8

Felt pretty good through most of this. Was kinda looking for extra things to do. The snatches and jerks felt hard enough at the time but I had lots of energy afterwards so I did the leg stuff. Should have gone for 15 reps so I did an extra set.

Scuba Ste

Thursday 7/3/12

Snatch
64 3x2

Power Clean & jerk
75 3x2

Front Squat
85 3x3

Wrecked doing this, got in tired and left tired. Left a bit for Friday too.

Scuba Ste

Friday 8/3/12

Snatch
40
50
55 x1
60 x1
65 x1
69 x1
72 xmiss
74 x1
76 x1

C&J
50
60
70 x1
75 x1
80 x1
85 x1
90 x1
80 x2x2 cleans only

Back Squat
120 x3

Deadlift lol
100 x5
120 x5
130 x1
140 x1

Pretty decent considering I trained yesterday. I'll be at a coaching thing all weekend so won't get to train. Cleans were all dodge, I probably should do full cleans more. I don't know why I did deads, I might do them semi regularly after this comp. That's 95/90% with two weeks to go and about 4 weeks of training, and 120 is the weight I hurt my back with. 'Tis good like.

Scuba Ste

Monday 11/3/12

Stretching, rehab etc.

NG Chins
BW 2x5
10 1x5
15 1x5
20 3x3
with
DB Bench
30 3x8

Back Ext
17.5 3x15
with
DB sit up
10 2x10

CG Bench
50 3x8
with
Curls
17.5 2x8, 1x6

1 arm row
25 x20

Scuba Ste

Twosday 12/3/13

Power Snatch
55 x2
60 x2
63 x2
65 x2
67 x2

Rack jerk
80 5x2

Back Squat
115 3x5

Clean pull
85 3x3

YTW
3x8

Ext rot
5 3x10

Leg press
200 x20

RDL
60 x10
80 x10
100 x10 mixed grip

I need to train harder so I don't do this extra stuff. Jerks weren't easy though especially catching them on the shoulders. Lots of barpath ready videos taken.

Scuba Ste

Thursday 14/3/12

Snatch
66 5x2

Power C&J+ C&J
80 2 or 3 sets then injured my hand/wrist.

Pissed.

token

How badly?

Scuba Ste

Somewhere between bad and hopefully not too bad. I can't really hold anything with my left hand. I'll go to the doc tomorrow to see what the craic is.

Scuba Ste

Seems like the injury might not be that bad and unlikely to be a wrist injury. The doc reckons it's just muscle damage around the thumb but if it's not better in 10 days I'll need an x-ray. Won't be competing next Saturday anyway.

A bit **** because up until I hurt myself, last night was going very well. 66 for 5 doubles is a PR of sorts and the 80's were fairly easy too. First few snatches were a bit forward and I think I was being pulled forward in the first pull. As soon as I tried to pull back a bit more they felt a lot easier and faster. Must remember this.

C&Js were fine, jerks felt especially good. I think it was the third set when I injured the hand. Caught the full clean with my hips too far forward and was falling back when I tried to dump the bar. I caught my thumb on the left hand and heard a tear. I got some ice packs and luckily it hasn't swollen much.

I have decent ROM in the hand it's just a bit tender and weak.

Setbacks only lead to comebacks.

Scuba Ste

Sunday 17/3/12

Back squat
bar x 2sets
40 x5
60 x5
80 x3
100 x2
60 x3x3
80 x2
100 x1
110 x1
120 x1
130 x2

BB Bulgarian squats
20 x8
30 x5
40 x5
45 x8

BB 1 leg RDL
20 x8
30 x5
35 x5

Couldn't get warmed up properly on squats so dropped back but they still felt off. Might be because I usually snatch/c&j before, just felt off.

Thumb is improving, should be fine in a week.

Scuba Ste

Tuesday 19/3/13

Snatch
up to 45

Snatch block pulls btk
50 x3
60 x3
70 x3x3

Back Squat
120 3x5

Glute activationing and stretching

Thumb just about handled 45, definitely not lifting on Saturday, sadface.

I hurt my back with 120 so very happy with that and it wasn't the hardest squat ever.

https://www.youtube.com/watch?v=Ef9Q2-Tq_as

Scuba Ste

Thursday 21/3/13

Front Squat
90 4x3

1 leg RDL
40 x8

Monday 25/3/13

Hang snatch below the knee+at the hip
50 3x1+1

Hang clean
50 x2

Back Squat
120 x1

Hand's been sore the last few days. I was doing a lot of lifting and carrying stuff for the comp in DCU so hopefully that's it. I'll leave the overhead work until the pain is gone.

Scuba Ste

Tuesday 26/3/13

Back Squat
125 3x5

Snatch pulls
75 3x3

RDL
70 x10
90 x10
100 x10

Squats were very hard and ugly. I didn't want to do them, I didn't think I could do them, somehow I did them. I'll keep doing 3x5 and then when I can't, drop back and do 5x5. I tried some neutral grip chins, I could do them but my wrist was sore at the bottom.

Scuba Ste

Thursday 28/3/13

Front Squat
95 4x3 using multiple grips

1 leg RDL
40 2x8

BB row
40 x8
50 x8
60 x10

DB press
10 x8
15 x8
20 x15

Clean pulls
4x5

Spent nearly 4 hours in the Mater today getting my wrist x-rayed which looked like a possible fracture, then in the emergency department which again looked like a fracture and then went to smithfield where another nurse didn't think it was fractured. Have a splint and an appointment in the fracture clinic for Wednesday. I say it's not fractured, so does the above. Only thing that was a bit sore were the fronts with a clean grip.

Scuba Ste

Good Friday 29/3/13

Back Squat
100 x2
110 x1
120 x1
130 x1
130 x2
100 x2x10

Good 'Friday' Mornings
40 3x8

Not going to do any more stupid stuff until I get the all clear. The above pretty much all I can do.

Hanley

Sounds crap man. How'd it all start?