Pull up, pull down, stand tall

Scuba Ste

Thursday 13/1/11

IP warm up x 2

Speed Deadlifts
90kg 8x3

Single leg squat
10kg 4x8

Hanging leg raise
3x15, really 2x15 plus 1x10 plus 5 knee raises.

Single Arm press
15kg 5x10, really 3x10 plus 2x10 push press.

Horrible Shoulder Stabilisation unavoidable exercise with feet in rings.
5x60s on /off

Unsupported Db Row
25kg 5x10

Plate shifting
4x5kg 3x60s on/off

Rolling Tricep extensions
12.5kg 3x8

Wrist rolling
17.5kg 3 up down each direction

YTW
2.5kg 3x5/5

Everything relatively ok until the stabilisation stuff.

Deadlifts will go to 100 next week. Squat, I dunno maybe try 20kg for less reps.

Leg raises leg raise, improving though. Press was better, got 2 sets last week and dropped to 12.5 so happy there. Stabilisation thing was better, nearly at 3 full minutes of sweating, core trembling, mental exhaustion fun.

Plate shifting probably should be trying to do it faster but surviving it fine.

Supersetted rolling extensions with wrist rolls trying to improve my wrist pain. Triceps are weak too.

Upper body strength really needs work and then it needs to maintained, can only be good thing really

Scuba Ste

Friday 14/1/11

IP warm up x3

C2

Sprint block
10 in 10 mins

WB1
10kg Reverse lunge x5 e/s
Pushups off handles x10
Grey band pull ups x10
9 rounds in 10 mins

Sprint block
10 in 10 mins

WB2
40kg Power clean and push press x3
5kg Push up and row x10
Sit ups x10
7 maybe in 10 mins

Ha. Again first conditioning block was hardest. Sprint up jog backwards in 3 lanes and back so 6 total. Second was too bad actually.

Push ups and pull ups took it out me big style in the first block and the second everything except the clean and press was hard.

Rest was again way over the 5 mins and number of rounds may not too accurate. We'll see next week.

Scuba Ste

Monday 17/1/11

S1

Foam Rolling thoracic spine
IP warm up x2

Oly Squat
40kg 1x5
60kg 1x3
90kg 1x3
105kg 5x5

Sinlgle leg deadlift
24kg 3x8
superset with
Kb Twist
24kg 3x10 e/s

Chin up
Red band 2x8
10kg 4x5, 1x3

Shoulder Stabilisation on rings
5x60s on/off really 2x60s, 40s, 30s, 25s

45 Back Extension
Blue band 3x15

Db Clean with fat gripz
10kg 3x10

YTW
2.5kg 3x5/5 open/closed
superset with
Hammer curls
12.5kg 3x10

Getting harder today, squats and chin ups were slow and hard, a bit surprised I got that many reps especially on the chin ups, was expecting 3x3 ish.

I'm away in two weeks so if study and exams goes well and I train next week I might try for 110kg 5x5 which would be a PR by one rep.

Everything else wasn't too bad. I won't superset the DL with the twists again though, slightly harder today.

The stabilisation stuff was tough obviously but maybe a bit better. I'll try to get 3 full minutes next time and just go for whatever I can for the remainder like today, it's the best way to measure it I think.

The last sets of YTW's were a bit harder but they're improving. I did a bit of foam rolling before them to loosen up things which may have helped a bit, tried them last week and I got one good set. The upper back seems to be going the right way which is good.

Even the curls are coming along, must be the squats :pac:

Weight recently is around 73kg.

Scuba Ste

Tuesday 18/1/11

C1

IP warm up x3

Prowler push
80kg 12 in 9.52mins

WB1
33" box jump x5 (plyo box on platform)
12.5kg floor press x10
17.5kg row x10
10 in 14.50mins

Prowler push
80kg 12 in 9.35mins

WB2
36Kg Kb sack squat x10
35kg swiss bar bench x10
Green band pull up x10
8 in 14.23mins

Not too bad, improvements everywhere. Again the second block was easier, worked in with someone for the first 5/6 of the first block, definitely harder when someone else is doing it with ya.

Work block 1 wasn't too bad, I woulda gone heavier but the 15's were in use. Work block 2 was hard, pull ups again. Probably drop back to grey band. I got about 5 rounds fairly continuos but the last 2/3 the pull ups were about 5-3-2 in reps. I'll go with a heavier Kb next time. That's the easy part.

Rest periods were good too, all about 5-7 mins.

Will was saying the aim for the prowler should be about 15 pushes with body weight so I'm gonna aim for 15 with 80, also might give the 30 pushes with 40kg a shot.

Scuba Ste

Thursday 20/1/11

S2

IP Warm up x2

Speed DL
50kg 1x5
70kg 1x3
90kg 1x2
100kg 8x3

Split squat
16kg 4x8

Hanging leg raises
3x15

One arm press
10kg 2x8
15kg 5x10 last set push press

Shoulder stabilisation, feet on rings
2x60s, 3x30s

One arm row
30kg 4x10

Plate shifting
4x5kg 3x60s on/off

Rolling tri extensions
12.5kg 4x10

YTW
2.5kg 3x5/5

Wrist rolling
17.5 x4 e/d

Shoulder stabilisation times are down on Monday's but it is what it is. It's hard to keep it up. Hopefully Monday will be better, 3 full minutes maybe.

Everything else is up, so happy days. The plate shifting is about 3 full shifts over and back.

Deadlifting was hard but not that hard, dunno about the speed of them, not slow anyway.

Press is coming on a set at a time, left side definitely weaker. The rows too are coming on, even my triceps are getting stronger.

All in all, training's going well.

Scuba Ste

Tuesday 25/1/11

Shoulder circuit 3x10
Scap puhsups
Scap Pullups
Scap Inverted rows
11kg Overhead shrug

Inverted row on rings with feet on bench
3x12
superset with
Single arm press
11kg 3x12 e/s

Just ticking over while the exams were on.

Friday 28/1/11

Ip Warm up x2

SKWAAT
20kg 1x8
40kg 1x5
60kg 1x3
80kg 1x2
95kg 1x1
110kg 5x5 PR

Single leg deadlift
24kg 4x8

KB Twist
16kg 1x15, 2x20

Chin ups
Red Band 2x8
+10kg 2x6, 2x5,1x6

One Arm Press
10kg 1x8
15kg 5x10

Shoulder Stabilisation
1x45s, 2x30s

Seated Db Clean with fat gripz
10kg 3x12

YTW
2.5kg 3x5/5

Hammer Curls
12.5kg 3x10

Exams finished yesterday so no more 4 hours sleep and fcuk all food.

Squat PR happy days, been about 6 moths since I got close to that.

Slightly disappointed with the chin ups and surprised to get 5 sets in the press, slight bit of push/hips involved.

About this stage I got really hungry and realised I'd be walking home so stabilisation stuff was not enticing, not too pushed.

Off to Austria tomorrow. Hopefully a consistent few months training then and some more PR's.

Scuba Ste

https://www.youtube.com/watch?v=qyrrTK_xzj4

Going to resurrect this log to keep me accountable and track progress over the summer and onwards.

I'll log this week first and then put down some goals and where I am at the minute.

Thursday 7/7/11

Warm up
Some hip stuff followed by some shoulder stuff

Snatch
Bar work (OH Squat/Drops/Hangs/First pull)
30kg x2 from the knee
40kg x2 full snatch
45kg x2
50kg x1
53kg x1
56kg x1
59kg x1
62kg x1
64kg x1/1/0/1/1/0/0/1/1/1/1

C&J
Bar work (Jerk Dips+Front squat/Jerk catches+Hang Clean/Split jerk)
30kg x2 clean pulls+2 jerks
40kg x2 clean pulls+2 jerks
50kg x2 full C&J
55kg x1
60kg x0/1
65kg x1
70kg x1
75kg x1/1/1/1/1/1

Front Squat
60kg x5
70kg x5
80kg x5
90kg x5

Plank
+10kg x30s
+15kg x30s
+20kg x30s
+25kg x30s about 1 minute between sets

NG Pull ups
4x6

Mixed session. Snatches were hit and miss and cleans felt all over the place, not heavy but poor technique wise like trying to focus on too many things and getting none right. Jerks were all solid.

Saturday 9/7/11

Warm up
Glute Bridge
Forward Lunge
Side Lunge
Bird Dogs
Wall Sweeps
Scap Pushups
Face Pulls

Snatch
Bar work
30kg 2x3 form the knee
40kg 2x3 snatch pulls to hip
40kg x2 full snatch
45kg x1
50kg x1
55kg x1
58kg x1
61kg x1
64kg x1/0/1/0/1

Inverted row
1x8 feet on floor
5x10 feet on step

1 arm press
12.5kg x8
15kg 4x8

Shoulder Circuit
Scap pushups
Scap Pull ups
Scap Inverted rows
30kg OH Shrugs
4x10

Poor session. Snatches were crap and I was pushed for time so tried to squeeze everything else in. Every snatch was forward except the last one. Took the first for a walk onto the next platform while straddling a loaded bar that was left there.

Have to plan training better. I have a basic idea of what I want to get done but nothing specific apart from snatch, c&j and squat which I left out today.

Scuba Ste

Had a look at the first post and goals I had then were 60-70/85 which should be surpassed at the competition in Edenderry in a few weeks.

Have 80/100 in my head for a while and I reckon they're realistic. I've cleaned 100 already.

Competition bests are 62/65 at the Uni's in DCU in march. Training bests are 64/78 for multiple singles and they're likely to improve for a while.

2011 Goals
Snatch: 80kg
C&J: 100kg
Back Squat: 150kg
Front Squat: 130kg

Current lifts
Snatch: 64kg
Clean: 100kg
Jerk: 78kg
Back Squat: 130kg
Front Squat: 120kg

Outside the above I just want to keep my shoulders together which is going well at the moment so I'm happy enough with how things are going. Hopefully keep the consistency going and see fairly good progress over the next few months.

Scuba Ste

Tuesday 12/7/11

Warm up
Glute Bridge
Forward Lunge
Side Lunge
Bird Dog
Scap Pushups
Wall Sweeps
YTW

Snatch
Bar work
30kg x2 hang from knee
40kg x2 full
45kg x2
50kg x1
54kg x1
58kg x1
61kg x1
64kg x1/0/1/1/1/1/1/1/0/0/0

C&J
Bar Work
30kg pull to hip+hang form knee+jerk
40kg pull to hip+hang form knee+jerk
50kg x2
60kg x1
66kg x1
72kg x1
75kg x1
78kg x1/1/1/1/1/1/1/1

Back Squat
60kg x5
80kg x5
90kg x5
100kg x5
110kg x5
110kg x5

Chins
3x8

Plank
+15kg 2x45s

Finished work at 5.45 got to the gym at 6.10 and started snatching at 6.30, felt knackered. Snatches were going well till I missed the last three, just tired by then and concentration was lacking. Crap anyway.

C&J was solid, felt great during them, third was pressed out but the rest felt great.

Was short on time then so tried to squeeze the rest in, probably had another set in each.

The plan for Tuesdays and Thursdays form now is to
snatch
c&j
squat
pull
core

and find more time.

Scuba Ste

Thursday 14/7/11

Warm up
Same as before with some foam rolling too

Snatch
Bar Work
30kg x2 from the knee
30kg x2 pull to hip
40kg x2 full
45kg x2
50kg x1
54kg x1
57kg x1
60kg x1
62kg x1
64kg x11/12x1

C&J
Bar work
30kg x3 pull+jerk
40kg x2 pull+hang+jerk
50kg x2 full
60kg x1
66kg x1
72kg x1
75kg x1
79kg x6x1

Front Squat
40kg x5
60kg x3
80kg x3
90kg x3
100kg x3

Ab Rollouts
3x15

Inverted Row
5x10 feet on bench

Good seesion. Missed the third snatch but 11 out of 12 is good progress, Harry reckons they look better too. Jerk continues to improve so happy days.

I'll test inverted rows on Saturday and maybe pull ups and pushups too.

Cathal Byrd trained with us tonight. Snatched 105 for a few and Squat 210, non too shabby. I'll have to give that a go sometime.

Shoulder's been feeling a little funky the last two days but I put it down to work and hopefully the heavier stuff is done with.

Bed now.

Scuba Ste

40kg x2
45kg x2
50kg x1
54kg x1
58kg x1
60kg x1
62 x2/5

1 Leg Split Squat
12.5kg x8
20kg x8
27.5kg x8

1 Leg RDL
15kg x8
20kg x8
25 x8

Inverted Row
30 in 1 min

1 Arm Press
12.5kg x8
15kg x8
17.5 x8

Hammer Curls
15kg 3x8

Rolling Db Ext
12.5kg 3x10

Snatches were crap. Missed the first two, first forward then behind and the others were fairly bad two. Was out the night before so that's that. Puts opening with 64/65 a little in doubt though.

The rest was fairly standard. 30 rows is decent enough base, went 10,8,6,3,3.

Tuesday better be better.

Scuba Ste

Tuesday 19/7/11

Warm up

Snatch
Bar Work
30 x2x3 from knee
35 x2x3 from knee
40 x2x3 pull to hip
40 x3x2 full
45 x2
49 x2
53 x1
57 x1
59 x1
61 x1
63 x1
65 x1
67 x1
69 x1
70 x0
70 x1 PR

C+J
Bar work
30 x3 hang from knee + jerk
40 x2x3 pull+hang+jerk
50 x1
60 x1
66 x1
72 x1
75 x0
75 x1
80 x1
82 x1
84 x1 PR

Front Squat
30 x5
50 x3
70 x3
80 x3
80 x3
80 x3

PR's all over the place.

First 70 was a lot in front, just didn't extend enough, second was fine. 70 is the aim for Saturday.

75 miss was a brain fart. Forgot how to jerk and did a weird split power press. 84 was fine.

Light training on Thursday and then get ready for Saturday.

Scuba Ste

Thursday 21/7/11

Forgot my logbook but basically worked up to 52/60 for 3 singles. Missed one of my snatches so was feeling super confident about Saturday.

Saturday 23/7/11 Edenderry Open

Weighed in at 72.8kg in a bedroom above a pub at about 11. Waited around all day as I wasn't lifting til 5ish.

Started warming up at about 4 and proceeded to **** it up by missing 45 behind. I thought I had less time than I did so rushed things a bit, at least I forgot about missing 52 on Thursday. Snatches felt rubbish at this stage. Slowed down a bit and the rest went up fine and got 64/67/70 on the platform.

Again rushed the c&j a bit but got to 75 alright and got 78/83/85 on the platform. 155 total and 200 sinclair.

6 out of 6 and technically 6 comp PR's, can't complain about that.

Loaded for the last group and had the perfect view of the floor getting smashed to pieces and moving the platform back into the warm up area, won't be back there again I think. Interesting day.

Got a lift home from Tommy Hayden, 1960 Olympian, which was interesting for a number of reasons including getting lost, ending up in Naas and getting to town at 10 pm. Got home about 11, wrecked.

A few months now til Cork, looking forward to training.

Edwardius

Good lifting dude. I'm sure ya heard plenty of "So I said to Taranenko..." style banter on the way back

Scuba Ste

Tuesday 26/7/11

Warm up
Hips and shoulders

Snatch Bar work
Hang Power Snatch
40 x2
45 x2
50 x1
53 x2x1
56 x2x1
58 x1
60 x4x1
Full Snatch from floor
63 x4x1

1 leg split squat
15 x8
25 x8
30 x8
super w/
1 leg RDL
15 x8
22.5 x8
30 x8

Shoulder Circuit 3x15
Scap pushup/Scap pull up/ Scap Inverted row/30kg OH Shrug

NG Pull up
BW 1x5
+5kg 4x5

Plank
+20kg x60s, 45s

Not much point in any of that. Snatches felt off, swingy and slow. I just wanted to do something and some shoulder shtuff.

Felt tired all day, working on a roof in this heat didn't help. Red bull, a whey and oat shake and a banana barely did the job. Back to proper training Thursday.

https://www.youtube.com/watch?v=-Tu2eZpA4yo

Scuba Ste

Dead Ed wrote: »

Good lifting dude. I'm sure ya heard plenty of "So I said to Taranenko..." style banter on the way back

Cheers man. He's a gas man alright, lots of stories about lots of people.

Scuba Ste

Thursday 28/7/11

Warm up

Snatch
bar work
30 x2x3 pull to hip
40 x2x3 pull to hip
40 x2 full snatch
45 x2
50 x2
55 x1
60 x1
64 x0
65 x6/7

C&J
bar work
30 x2 pull+hang+jerk
40 x2 pull+hang+jerk
50 x2 full clean+jerk
60 x1 power clean+clean+jerk
65 x1
70 x4x1

Back squat
40 x5
60 x5
80 x5
90 x5
100 x5
105 x5

Ext rotations
5 x2x10

New program from today. Interesting doing the power cleans followed by cleans. My extension is awful on cleans so that's the reasoning. Actually forgot to power clean a couple and ended catching about parallelish. Handy enough but it's technique that's important. I have to keep my knees out at the bottom and catch the bounce.

Snatches were alright, took a while to get into the swing of things. Missed 64 behind but Harry said go to 65. Missed the second behind too, the rest got better as the sets went on. I need to move my feet out more consistently, when I extend fully, feet go out and the rep is good. When I don't I tend to keep my feet too close and it's harder to stabilise at the bottom.

Squats were ok, a bit heavier than the should be. Did ext rotations in between sets and my right shoulder was screaming at the bottom internally rotated part, not good. Shoulder's a bit funky the last few days. Hadn't taken any fish oils since Saturday so I'll see if they make any difference. Bringing voltarol and neurofen+ everywhere.

Scuba Ste

Saturday 30/7/11

Warm up

Snatch
bar work
30 x3 hang
30 x3 pull
40 x1 1 rep = 1 power+1 full snatch
45 x1
50 x1
53 x1+0 (talking for about 10 mins)
50 x1+0
50 x1
53 x1
55x1
58 x1
60 x4x1

Front Squat
40 x5
60 x3
80 x3
90 x4x3
w/ Ext Rot
5 x4x5

GHR
BW x8
5 x3x8
w/ Side Bends
20 x3x10

1 Arm Press
12.5 x8
15 x8
17.5 x8
17.5 x8 push press

Pendlay Row
30 x5
40 x5
50 x5
60 x5
70 x5

Hammer Curls
12.5 x8
15 x8
17.5 x5
w/ Db Ext
12.5 x3x8
w/ Face pulls
23 x3x10

So I'm a body builder that snatches today. Snatches were ok, was talking to a lad for about 10 mins in the middle and just lost momentum and concentration with them. Improved after a few misses. Don't know what my power snatches are like, tried to catch 'em high.

External rotations still hurt a bit. Rows may or may not exactly be pendlays especially the 70 set, not too bad though, I'm pretty sure I've never rowed more than 70 strict or otherwise. Other stuff was what it was.

Going to start videoing so I can I see what I'm doing

Scuba Ste

Tuesday 2/8/11

Warm up

Snatch
bar work
30 x3 hang
30 x3 pull
40 x2 full
45 x2
50 x0+1
50 x2
55 x1
60 x1
63 x1
65 x5/9

C&J
bar work
40 x3 pull+hang+jerk
50 x1 power clean & jerk+C&J
60 x1
65 x3x1

Squat
40 x5
60 x5
70 x5
80 x3

Pull ups
BW x5 rings
BW x5 NG
+5kg x5x6

Crap session. Taking it easy for the rest of the week, I might not even do the lifts on Thursday. Snatches were crap, missed all but one behind. Don't see the point in a light week, doing easy squats was boring so not into that.

Tried amuscle up on the rings and nearly knackered my shoulder.

Found a pair of wrist wraps though.

Scuba Ste

Tuesday 9/8/11

Warm up
Glute bridge
Side lunges
Bird dogs
Scap pullups
Wall sweeps
YTW

Snatch
bar
30 x2x3 hang
30 x3 pull
40 x2 full
45 x2
50 x2
55x1
59 x10x1

C&J
bar
30 x3 hang+jerk
40 x3 pull+hang+jerk
50 x2
60 x2
70 x1
75 x5x1

Back Squat
40 x5
60 x5
80 x5
90 x5
100 x5

Plank
15kg x60s/45s/45s

All fairly light so getting all reps is not a surprise. First time back in a week, would have liked to go heavier but sure.

Squats need some work. Aiming to do 5x5's over the next few weeks and see how it goes. 5x5's after snatches and c&j's won't be fun.

Thursday 11/8/11

warm up
Glute bridge
Side lunges
Bird dogs
Scap pullups
Wall sweeps
YTW

Hang power Snatch
bar
30 x3
40 x2
45 x2
50 x1
55 x3x1
58 x3x1

Hang power clean
bar x5
40 x3
50 x3
55x2
60 x2
65 x2
70 x1
75 x1
80 x1
85 x1
80 x3x1

Back Squat
50 x5
70 x5
90 x5
100 x5
110 x5

This is the stupid stuff I do when Harry's not around. Was tempted to go for 90 hang power clean and and then copped on a bit. 85 was handy enough. Extension is poor though.

Scuba Ste

Cheers for changing the title man.

Scuba Ste

Saturday 13/8/11

Warm up
lots of glute stuff that didn't work for me and some shoulder and core activation

Snatch
bar work
40 x2x2
45 x2
50 x2
55 x2
60 x1
64 x1
67 x1
71 x1 PR
73 x1 PR
75 x0
75 x1 PR

C&J
bar work
50 x2x2
60 x2
70 x2
80 x1
83 x1
85 x1
88 x1 PR
90 x1 PR
92 x1 PR

Out in East Coast Barbell for a squad session. Good atmosphere with everyone pushing themselves. Fairly happy with my lifting, 12kg PR and more to come. Only the one miss which is good enough. Missed the 75 behind but I didn't really catch it at all, swung it too much.

Think my glutes don't fire properly so going to continue with the activation stuff and see if makes a difference.

Airplane holds for 20s
Airplane taps x20
1 leg RDL's x20
Repeat other leg, then...
Clams x70 fast
Clam holds x50-70s
Straight leg raises x70
Repeat other side.

token

Wow 12kg, well done I didn't realise you PR'd by that much.

Scuba Ste

Tuesday 16/8/11

Warm up
Airplane holds+taps+RDL
Clam circuit
Scap Pushups
Wall Sweeps
YTW

Snatch
Bar
30 x3 hang
40 x1 power+ 1 full
45 x1+1
50 x1+1
55 x1+1
60 x1+1

C&J
Bar
30 x3 hang+jerk
40 x1 power+jerk + 1 full+jerk
50 x1+1
60 x1+1
65 x1+1
70 x1+1

NG Pull ups
BW x5
+5kg 4x7
w/ 1 Arm press
12.5 x8
15 x8
17.5 x8
17.5 x8

Plank
+15kg 60s/60s/30s

Hammer Curls
12.5x8
15 x8
17.5 x3
12.5 xfew
w/ Cable Pressdown
4 x10

Nice and light. Similar on Thursday before I head to Sligo for the weekend.

Scuba Ste

Thursday 18/8/11

Warm up
Airplane holds+taps+RDL
Clam circuit
Scap Pushups
Wall Sweeps
YTW

Snatch
20 2x3 OH squat
30 x3 hang
40 x1power+1full
45 x1+1
50 x1+1
55 x1+1
60 x1+1
60 x1+1

Back Squat
40 x5
60 x5
80 x2
95 x3
105 x3
115 x3

Hand Walks feet on box
60s, 60s, 30s

Shoulder Circuit
Scap push up/pull up/inv row/30kg OH shrug
4x10

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

Alt Inc Press
17.5 x8
20 x8
20 x8

Hammer CUrls
15 x8
15 x8
15 x6

Grand. Sligo 'til Sunday. Hiked up Knocknarea, went swimming at Rosses Point and fed donkeys. Elbow was sore most of the weekend though.

Scuba Ste

Tuesday 23/8/11

Warm up
Airplane holds+taps+RDL
Clam circuit
Wall Sweeps
YTW

Clean
20 x2x3 hang
40 x3hang
50 x2
50 x1power+1full
60 x1+1
65 x1+1
70 x1+1
73 x4x1+1

Back Squat
20 x5
50 x5
70 x5
90 x2
100 x2
105 x4x5

Shoulder Circuit
Scap push up/pull up/inv row/30kg OH shrug
5x10

Had to run then so left it at that. Elbow's still a bit funky but I'll snatch and C&J on Thursday. 3 weeks to the Leinsters and this is my training, gonna be good.

Scuba Ste

Thursday 25/8/11

Warm up
Clam circuit
1 leg hip thrusts
RDL circuit
Scap pushups
Wall sweep
YTW
Scap pullup
Lots of light curls

Snatch
bar
30 x3hang
40 x3 full
45 x2
50 x2
54 x1
57 x1
60 x8x1

C&J
bar
40 x3pull+hang+jerk
50 x2 full
60 x1
67 x1
72 x1
77 x1
81 x5x1

Front Squat
20 x5
40 x5
60 x3
80 x3
90 x3x3

BB Row
40 x5
50 x5
60 x5
70 x3x5

Elbow was sore at the start so kept it fairly light. It didn't get any worse and this morning it's feeling better.

Might go for 5x3 on the front squats from now on. Rows are getting better, they're "pendlay" style, fairly strict, not much torso movement and fast.

Strength work today.

Scuba Ste

Friday 26/8/11

Warm up
Clams circuit
1 leg hip thrust

Shoulder Circuit
Scap-pushup/pullup/inv row/30kh OH shrug
1x10, 2x15

Bulgarian squat
15 x8
20 x8
27.5 x8

1 leg RDL
12.5 x8
17.5 x8
22.5 x8

Plank
15kg x60s, 30s w/ 2 mins rest

1 Arm press
12.5 x8
15 x3x10

Db Curls
7.5 x12
7.5 x12
12.5 x8

Face pulls
23 x10
30 x3x10

Felt brutal. Did brutal.

Scuba Ste

Saturday

Warm up
Clam circuit
1 leg hip thrusts
RDL circuit
Scap pushups
Wall sweep
YTW

Snatch
20 x3 hang
30 x3 hang
40 x3 full
45 x2
50 x2
54 x1
57 x1
60 x1
62 x5/7x1

Front squat + jerk (2+1=1 rep)
bar work
30 x2
40 x2
50 x1
60 x1
67 x1
72 x1
77 x1
80 x5/6x1

Missed the last jerk. The few before it were rough enough. Missed one snatch behind and one in front. Elbow's feeling a bit better or at least not any worse.

Scuba Ste

Tuesday 30/8/11

Warmup
Clams
1 leg hip thrust
Push up plus
Wall sweeps
YTW
Quadruped t-spine rotations

Hang Power Snatch
Bar work
20 x3x3
30 x3
40 x3
45 x2
48 x2
51 x1
54 x1
50 x5x2

C&J
bar work
30 x2
40 x2
50 x2
60 x2
67 x1
77 x2x1
80 x1
81 x6x1

Back Squat
32 x5
50 x5
70 x5
90 x3
100 x2
110 x3
120 x3

Don't like hp snatches, they just don't feel right, really slow and awkward. Thought the 54 felt was awful so dropped back to 50 and recorded the last set, they looked fine actually.

C&J was grand, pressed out one of the 81's but the rest were decent. Messed up warm ups a bit put 77 on the bar instead of 72 so did twice.

Ran out of time on the squats. Wanted to do 105 5x5 but realised I couldn't so just went up to 120 which was slow but not too hard, I'll get 5x5 in at some point this week. All squats were done in about 10 mins.