Pull up, pull down, stand tall

Edwardius

Scuba Ste wrote: »

Press
45 x1

bodyweight press! nice!

Scuba Ste

Monday 4/11/13

Power snatch
70 2x1

Power CJ
70 5x1

Bench and curls
x pump

Stopped at 70 on the jerks to try not be crap. I'll put a program together this week. I can only doss about for so long.

Scuba Ste

Edwardius wrote: »

bodyweight press! nice!

Not quite but it should be by the time I'm 53kg.

Scuba Ste

Wednesday 6/11/13

Snatch
up to 70 x2
75 x1

Paused back squat
100 x3

Pull ups
3x8

1 arm press
15 2x8

Scuba Ste

Monday 11/11/13

Snatch
61 5x3

Snatch pull
92 4x4

Front squat
95 4x3

New 4 week program. Snatches were easy the rest not.

Scuba Ste

Tuesday 15/1/13

Power snatch
40 3x3

Db bench
25 5x10
with
Inverted row
10 5x8

Plank
20 3x30s

Face pulls
3x12
with
Curls
15 3x10

Had knee problems for the past two months. Got to the point where it was uncomfortable walking at times. Running to catch the bus was especially fun. Seen a physio recently, it's slightly better but no chance I can squat yet. Lots of rolling, stretching, glute strengthening to be done.

All while Jon North was in Dublin, Klokov is coming to Ireland and Norik Vardanian is coming too. AND DCU got an Eleiko competition set. I feel like Smokey Robinson.

Time to get swole in the cold.

Scuba Ste

Thursday 17/1/14

Single leg box squats
3x12

Snatch high pull+muscle snatch
30 2x2+2
35 2x2+2

Pull up
17.5 3x3
BW 1x10/1x5

Single arm press
17.5 3x10

Back ext
15 3x15

Skull crusher
+25 3x12

YTW
4 3x8

Ran for the bus on the way home and my knee didn't hurt. That's a PR.

Hadn't done the single leg squats in a while because my knee was inflamed all the time but today was fine. I'll continue doing them. The eccentric is done very slowly.

Scuba Ste

Sunday 19/1/14

Glutes/rolling/stretching

Press
43 3x5

Single leg box squats
3x12

One arm row
27.5 3x15

Side bends
25 3x12

That took longer that it looks. Knee is not worse. Did some cleans with the bar which didn't hurt.

Scuba Ste

Tuesday 21/1/14

Power clean and push press
up to 60 x3

Single leg box squat
3x12

Db bench
27.5 5x8

Inverted row
10 5x10

Curls
3x12

Scuba Ste

Thursday 23/1/14

Hang high pull+muscle snatch
50 2x2+2

Hang power snatch+snatch
60x2+1 didn't stand up from the snatches

Pull up
20 3x3
BW 1x12

One arm press
17.5 4x10

Tried deadlifting. It wasn't pleasant.

Scuba Ste

Monday 27/1/14

Deadlift
120 2x5

Db bench
27.5 5x10

Inverted row
15 5x8

Plank
20 3x30s

Curls
something crap

Scuba Ste

Tuesday 28/1/14

Snatch high pull+muscle snatch from atk
55 x2+2

Single leg deadlift
lots

Pull up
20 3x3
BW 2x10

One arm press
20 3x8

Scuba Ste

Thursday 30/1/14

Single leg glute things
3x20

Single leg eccentric things
lots

Press
45 3x5

One arm row
30 3x10

Tri pushdown
x12s

Rear flys
3x8

Scuba Ste

Monday 4/2/14

A hape of glute and single leg eccentric shtuff.

Snatch high pull+muscle snatch atk
45 3x2+2
50 x2+1
55 x2+1

Db Bench
30 4x8

Db curls
15 3x10

Scuba Ste

Saturday 8/2/14

Snatch
65 x2x1 no pain

Power clean and push press
80 x1+1

Front squat
65 3x2

Pull up
22.5 x3

Press
48 3x3

I be snatching again.

Scuba Ste

Monday 10/2/14

Hang snatch pull+muscle snatch atk
50 3x2+2
55 x2+1
58 x2+1

Db bench
30 x2x10, 1x7

Inverted row
15 3x10

Curls
x some

Scuba Ste

Thursday 13/12/14

Power snatch+snatch
up to 60

Power clean+power jerk
70 2x2

In DCU, did a bit.

Scuba Ste

Sunday 16/2/14

Vardanian seminar in ECB

Snatched up to 70

Power cleaned and split jerked 80 a few times before my hangover kicked in.

Good day. Good craic too. Went to the Irish Juniors and Youths yesterday too. Good lifting from some young lifters. Bodes well for the future.

Scuba Ste

Monday 24/2/14

Back squat
up to 70x5

Hang snatch high pull+power snatch
50 x3x2+2

CJ
70 3x2+1 didn't do last jerk

Db bench
30 3x5

That nearly killed me. Good to train again.

Scuba Ste

Tuesday 25/2/14

One leg stuff
x few

Hang snatch high pull+muscle snatch
53 3x2+2 one fail somewhere
55 x2+x
55 muscle from floor
58

Only went up to give out to people.

Scuba Ste

Thursday 27/2/14

Snatch
60 3x2

Power clean and power jerk/split jerk
70 3x2+2

Scuba Ste

Tuesday 1/4/14

Db bench press
20 x5
25 x5
30 x5
32.5 x5
35 x5
with
NG chin up
5 x5
10 x5
15 x5
17.5 x5
20 x5

Db incline press
15 x8
20 x8
20 x8
with
DB row
17.5 x8
22.5 x8
27.5 x8

Leg press
130 4x12

I was fairly gassed after this. Was done nice and quick though. Stopping WLing for a while. Gonna do a mate's programme for the next month or so. Might do a PL comp if I can squat at some point. Need to sort a physio appointment this week too.

Scuba Ste

Thursday 3/4/14

Deadlift
90 x5
100 x5
110 x5
115 x5
120 x5

Seated db press
15 x10
17.5 x10
20 x8
20 x10
With
FFE split squat
Bw x10
10 x3x10

Hanging sit ups
X10/ x8/ x6
With
Lateral raises
2.5 x12
5 x2x12

In and out. No drama. Not sure I like some of the exercises. Physio booked for Monday.

Scuba Ste

Saturday 5/4/14

(A1) Overhead press
30 x5
35 x5
40 x5
45 x5
48 x5

(A2) Db row with pronated grip
25 x5
27.5 x5
30 x5
32.5 x5
35 x5

(B) Good morning
50 3x10

(C1) CG 1 1/4 bench press
40 2x7
50 x7
50 x6

(C2) Inverted row 1 1/4 supinated grip
2x7 low box
2x7 high box

Scuba Ste

Sunday 6/4/14

(A) Snatch grip RDL
50 x5
60 x2x5

(B1) GHR
Bw x4x7

(B2) Incline seated hammer curls
10 x7
15 x7
17.5 x2x7

(C1) Side bends
15 x10
20 x10
25 x10

(C2) Ez bar narrow grip curls
35 x10
40 x2x10

I'm hoping my hams don't explode before physio tomorrow. Hope my arms do.

Scuba Ste

Thursday 10/4/14

(A1)CG Bench
50 x5
55 x5
60 x5
65 x5
70 x5

(A2) Db row
20 x5
25 x5
30 x5
35 x5
40 x5

(B1) Seated Db shoulder press
15 x10
17.5 x10
20 x10
22.5 x8

(B2) NG Chin
10 x5
15 x5
20 x5
25 x3

Need to start writing this down again. Above is mostly right but I can't remember. I've an MRI Tuesday to see if I've cartilage damage to my left knee.

Scuba Ste

Monday 15/4/14

Rehab x loads

(A1) Cg bench
55 x5
60 x5
65 x5
70 x5
75 x5

(A2) Chin ups
10 x5
15 x5
20 x5
25 x5
25 x3

Scuba Ste

Saturday 19/4/14

Rehab

(A1) Seated Db press
12.5 x10
17.5 x10
20 x10
22.5 x5

(A2) Db row
25 x10
30 x10
32.5 x12
32.5 x20

(B1) Seated incline hammer curls
12.5 3x8

(B2) Narrow hands push ups
1 x15
10 1x15
10 1x10

Done in a weightlifting club. Sound job. Physio Tuesday for the MRI results.

Scuba Ste

Tuesday 22/4/14

Endless rehab

(A) Deadlift
100 x5

(B1) CG Bench
60 x5
65 x5
70 x5
75 x5
80 x3 PR

(B2) NG Chins
10 x5
17.5 x5
25 x5
30 x4
30 x3

MRI came back all clear. Greeeat. I'm back to the physio next week. In the meantime I'll keep rehabbing. 80 x2 is my previous best bench with a wider grip. Happy days.

Scuba Ste

Thursday 24/4/14

Rehab

(A1) Seated Db press
15 x10
20 x10
22.5 x10
22.5 x10

(A2) Db row
30 x10
35 x10
40 x10
40 x8

(B1) Incline hammer curls
10 x8
12.5 x8
15 x8

(B2) Pressdown
3x12

Getting my pump on yo. I'm so huge right now.