Pull up, pull down, stand tall

imnothim

squatting with a damaged wrist, fair play man ( presuming you shouted "fook you doc iv got 2 wrists and todays squat day, im outta here" ) . hope you make a quick comeback

Scuba Ste

Hanley wrote: »

Sounds crap man. How'd it all start?

I did this 2 weeks ago.

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.

It really isn't that bad, more tender than sore, I'd be very surprised if it's really fractured. I just want a definite diagnosis so I can plan around it.

imnothim wrote: »

squatting with a damaged wrist, fair play man ( presuming you shouted "fook you doc iv got 2 wrists and todays squat day, im outta here" ) . hope you make a quick comeback

Thanks, it's only my left hand anyway, I don't use it that much. Until I go to the fracture clinic on Wednesday I'm looking at like this; if doesn't hurt it's fine to do. Front squats only hurt a bit, back squats not at all.

Scuba Ste

Tuseday 2/4/13

Back Squat
128 3x5

Good morning
40 x8
50 2x8

Squats were hard. 130 next. Wrist was fine although it continues to be annoying generally.

Scuba Ste

Wrist isn't fractured, yay. Soft tissue damage and I should be good to go in 3 weeks. Have to keep wearing the splint but I'm confident enough that squats etc won't cause any further damage. I'll probably leave pulls out for another week or so.

I bought some cake to celebrate. I hope to be fat by the time I can lift again.

Scuba Ste

Friday 5/4/13

Back squat
130 x3
100 x15

GHR
2x8

Very short session. Went to Markievizc gym in town with a friend.

Scuba Ste

Monday 22/4/13

All the rehab, stretching and sitting on hockey balls

Half squat
60 3x8

Clean pulls
80 x3
60 3x5

Shoulder circuit
3x10

CG bench and Curls

Back extensions
3x15

Tuesday 23/4/13

Hip warm up

Elevated Split lunge
20 x8
30 x8
40 x8 2x20DBs
with
1 leg RDL
20 x8
30 x8
35 x8

Snatch pulls
60 3x5

BB Row
40 x10
50 x10
60 x3x10

YTW
4 3x8
with Ext Rot
5 3x10

Plank circuit


Just loggin this to keep me honest, I need to be more consistent with the mobility and activation stuff.

Popped my back out again two weeks ago squatting. Some stretching and hockey balling and it's didn't feel so bad. Right hip is in a heap though so only high squats until that's gone.

I think my piriformis is stupidly tight so going to get that looked at tomorrow. I did snatch the bar yesterday and my wrist is improving so hoping for it to be fully healed within two weeks.

I swear if training wasn't such a habit I dont think I'd be arsed anymore.

Scuba Ste

Thursday 2/5/13

Lots of stretching etc.
Hip rehab

Snatch bar work

Half Squat
70 4x8
with
GHR
BW 2x5
5 2x5
10 2x5

Snatch pulls 5's
40
50
60
65

Shoulder circuit
4x15

CG bench
40 12
45 12's
with
Hammer curls
12.5 12's
10 x12

Rev hyper
40 x15
50 2x15

I know I did some single leg stuff tuesday and I trained last Thursday too. Pretty much a play on the above theme.

Got some massage therapy Thursday evening, which helped initially but my hip/back is back to the same level of crapness now. I'll keep the stretching/activation stuff going until it does or doesn't make a difference. I'll do pulls from blocks form now on, hip doesn't like going from the floor

The benching and curling is partly limited by wrist. I'm just trying to do more volume with less challenging weights til I'm pumped. It's brotiful.

Scuba Ste

Saturday 4/5/13

Warm up

Single leg superset
Front foot elevated split squat
20Dbs 3x10
with
1 leg RDL
17.5 Dbs 3x8

Power cleans
50 3x3
60 x3

Clean pulls
70 3x5

Inverted row feet on bench
5x10

YTW
5 3x5

Cool down

Haven't trained Sat mornings in while, packed gym, good buzz. Sigh.

Scuba Ste

Tuesday 7/5/13

Warm up
Bar Work

Half squat
75 4x8
with
GHR
4x5 slow eccentric

Snatch pulls from blocks
60 3x5

Scap pullups
3x20
Scap pushups
3x20

Plate OH Extensions
20 3x15
with
Hammer curls
17.5 4x5

Pulls ruined my pubic bone, must learn to snatch again. Plate extensions hurt my wrist and were too light to be useful. Squats felt alright, no back pain or hip pain.

Scuba Ste

Thursday 9/5/13

Warm up

FFE Split squat
22.5s x8
with
1 leg RDL
20's x8

Power clean from blocks btk
70 x3
74 x3
78 x2
70 x3

Clean pull from blocks btk
60 x5
70 x5
80 x3x5

BB Row
40 x5
50 x5
60 x5
70 x5
80 x5

Planks/side planks

P Cleans were ok. Hand's still not a big fan but getting there.

Scuba Ste

Saturday 11/5/13

Warm up

Back Squat
80 4x8
with
GHR
7.5x5
10 x5
12.5 x5

Power clean (1 above the knee+1 below the knee)
60 x4x1+1

Snatch pulls
60 x3x5

CG bench
50 3x10
with
Hammer curls
12.5 3x12

Face pull
3x12
with
Back Ext
3x15

And stretching.

Cleans were ok, I'll start adding weight now. Can't remember most of the other stuff, need to buy a new logbook.

Scuba Ste

Tuesday 14/5/13

Warm up etc

FFE split squat
20dbs 2x8
with
1 leg RDL
20dbs 2x8 grip is an issue

Wrist stuff

Snatchy
few hang powers with 30 and 40

Snatch pulls
60 x5
65 4x3

Inverted row
3x15
with
Incline db bench
12.5 x8
15 x8
17.5 x8

YTW
5 2x10

All stretches ever.

Some serious pelvis mutilation going on with the snatch/pulls. Power snatched 40 for a triple but my hand didn't like it. I'll keep hammering away at 40 for a while and see what happens. Hip's not a fan of flexing either or moving in general. Maybe some cleans tomorrow.

Scuba Ste

Monday 20/5/13

Warm up

Power clean atk+btk
bar x loads
40 x3's with jerks
50 x1+1 with jerks
60 x1+1
65 x1+1
More than one set on most of these, can't remember how many.

Split lunge
20 x8
30 x8
40 x2x8
with
1 leg DL
20 x8
30 x8
40 x2x8

Pull ups
5x5

Scuba Ste

Tuesday 21/5/13

Warm up

Snatch atk+btk
bar
30 x few
40 x2x1+1
45 x4x1+1
50 x1
55 x1
58 x1
60 xwtf

Front squat
50 x5
70 x3
80 x3

Snatch dead
50 x5
70 x5
80 x2x5

Arm-off

Snatches were horrendous. Everything else was great.

Paudee

Scuba Ste wrote: »

Arm-off

Dat dere 'elbow health' bro.

Hanley

Paudee wrote: »

Dat dere 'elbow health' bro.

...cheers for the invite.

Scuba Ste

Wednesday 22/5/13

Glute attack

Power Clean from blocks btk
40
50 x2
60 x2
65 x2
70 x2

Press
20 x2x8
30 x5
35 x5
40 x5

BB Row
40 x5
50 x5
60 x5
70 x5
75 x5

1 arm row
17.5 5x10

Scap circuit
3x15

Rev hyper
30 2x20

Scuba Ste

Saturday 25/5/13

Warm up

Hang snatch btk
50 3x3

Hang Power clean and power jerk
60 3x2 dropping elbows in jerk

Pause Back Squat
bar x lots
50 x5
70 x5
80 x5

RDL
50 x10
70 x10
80 x10

Face pulls
4x12

BB curls
30 3x5

Tri pushdown
4x8

Nice doing the lifts again. Wrist should be good to go heavier now. I just need to make my hip stop acting up.

Curls on an Eleiko platform with an Eleiko bar is really the only way to do it.

Tracking my calories recently, hoping to add 1kg per week. This weekend was a right-off. Start again today.

Scuba Ste

Tuesday 28/5/13

Warm up

Muscle snatch
40 3x3 too heavy

Hang power snatch atk+btk
50 x5x1+1

Snatch pull
70 3x3

Split lunge with 1 leg DL
20 x8
30 x8
40 x8

Incline press
20 3x8

Face pulls
3x12

Hammer curls
12.5 2x15 1x5
10 1x5
with
OH plate ext
25 2x15 1x20

Trying to get the hang of muscle snatches, 40 was too heavy to start with.

Powers were inconsistent, trying to get the hang of snatching again.

Scuba Ste

Wednesday 29/5/13

Don McCauley workshop in Crossfit Galway

Warm up
side step and squat
walking lunge
duck walk forward and backward
gorilla walk forward and backward

drills
Backward squat jumps
toes off board jumps
dirty dancing drill
rock n roll drill
sweep drill

Snatch
80 x1
82.5 x3x0

Lunch

CJ
90 x1 missed the jerk a few time before I got it
100 x no clean

Pretty good day in Galway. Surprised I snatched 80, I didn't think I'd be anywhere near that and my wrist didn't explode. Got some technical advice, not much I had already known tbh. I was told to try be faster off the floor. I know I tend to slow down too much as the bar approaches my hips but never thought of pulling faster from the floor. I died a death in the CJ, 50 felt heavy. I'm happy enough though, that's as heavy as I've gone in months so.

Very enjoyable day overall. It's great to get a decent level foreign coach over to get some ideas and info that we wouldn't otherwise have access to. I'm not sure how much of his approach I'd use but it's good to have some different ideas when it comes to coaching and lifting. There was a lot of crossfit people at it and some of them fairly strong. I'm surprised more weightlifters didn't go tbh, we don't often have opportunities like this.

Paudee

Scuba Ste wrote: »

I'm surprised more weightlifters didn't go tbh, we don't often have opportunities like this.

He did himself no favours on facebook a few weeks ago/nobody has any money.

Scuba Ste

Paudee wrote: »

He did himself no favours on facebook a few weeks ago/nobody has any money.

Ah who cares about facebook.

Foreign coach comes to Ireland and 5 weightlifters and 25 crossfitters turn up. Sorry state of affairs if you ask me.

Scuba Ste

Thursday 30/5/13

Did some of the drills from Wednesday

Clean pull+power clean
40
50 x2+1
55 x2+1
60 x5x2+1

BB Press
20 x8
30 x5
35 x5
40 x2x5

BB row
40 x8
50 x5
60 x5
65 x5
70 x5
75 x5
80 x5
60 x5

DB row
20 5x10

Tried pulling from the floor faster. I'll see how it goes. On a few sets I tried to be a bit more upright as the bar came above my knee. I think it put me in a better position.

Heavy rows were not the strictest. I'll try keep the hip movement to a minimum. Pubic bone is in ribbons from Wednesday.

Scuba Ste

Sunday 2/6/13

Sotts press
20 x5
25 x5
28 x5
30 x5

Power jerk+Split jerk
40
50 x1+1
55 x1+1
60 x4x1+1

Power Clean+Full Clean
40
50 x1+1
60 x1+1
70 x1+1
75 x1+1
80 x1+1

Pause Back Squat
40 x5
60 x5
70 x5
80 x5
90 x5

Leg press
150 3x10
with
RDL
60 x10
80 x10
90 x10

CG Bench
50 3x8
with
Hammer curls
15 3x8

Trying to keep my elbows from moving in the jerk and stop moving backwards. I thin I plant my front foot first pushing me back.

The jerks were hard

Scuba Ste

Tuesday 4/6/13

Muscle Snatch
35 3x5

Snatch pull to knee+power snatch
50 5x2+1

Front Squat
80 3x3

Snatch pull
75 3x3

It's 6 weeks until the Leinsters. I'll start a proper programme from now.

Also hope to gain a kilo a week until then. You have to aim high.

Scuba Ste

Wednesday 5/6/13

Press
40 3x5

BB row
40 x8
50 x5
60 x5
70 x5
80 x2x5

DB row
22.5 5x10

Hammer Curls
12.5 3x12
with
Skull crusher
EZ+25 3x12

Moar arms

Gains.

Scuba Ste

Thursday 6/6/13

P Clean+Clean from blocks btk
40
50 x2x1+1
60 x2x1+1
70 x1+1
75 x5x1+1

Rack Jerk
40
50
55 x2
60 x2
65 x4x2

Clean pull
80 3x3

Split squat with 1 leg DL
20 x8
40 x8
45 x8

Back Extension
20 2x15

Scuba Ste

Friday 7/6/13

Snatch
40
50
55 x1
60 x6x1

Pause Back Squat
40 x5
60 x5
80 x5
90 x3x5

GHR
some

Scuba Ste

Monday 10/6/13

Muscle Snatch
38 3x5

Snatch pull to knee+power snatch
55 5x2+1

Front Squat
85 3x3

Snatch pull
80 3x3

Pull up
5 3x5

Face pulls
2x15

I'll keep the snatch complex the same for a while.

Scuba Ste

11/6/13

Rack jerk
40
50 x2
60 x2
65 x2
70 4x2

P Clean+Clean from blocks btk
40
50 x2+1
60 x1+1
70 x1+1
75 x1+1
80 x4x1+1

Clean pulls
90 3x3

Single leg shtuff
20 x8
30 x8
40 x2x8

Back extensions
17.5 3x15

Grand stuff. Feel a bit stiff after it, I miss that. I'm not doing the split squats anymore, my knees don't like 'em. I think the 1 leg DLs are enough.