Pull up, pull down, stand tall

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.

Scuba Ste

Wednesday 31/8/11

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

Pull up
BW x2x5 over hand grip
NG +10kg 5x3

Alt Inc Db press
15 x8
20 x5
22.5 x2x5

Hand walks
3x 60s on/off

Face pull
26 x10
30 x12
36 x12

Db curls
10 x8
12.5 x10
12.5 x8

Side bends
25 x3x10

Just some accessory work. Biceps are weak.

Pull ups were handy enough maybe 5x4 or 5x5 next.

Scuba Ste

Friday 2/9/11

Warm up
Prone hip extension
1 leg hip thrust
Mountain climbers
Push up plus
Wall sweeps
YTW
Quadruped t-spine rotations
Light curls

Snatch
Bar work
30 x3 hang
40 x3 full
50 x2
55 x1
60 x1
62 x8/10x1

Power Clean&Jerk+C&J
Bar work
40 x1+1
50 x1+1
60 x1+1
70 x1+1
73 x4x1+1

Snatches were fine. Lost a bit of concentration at the end and missed the 7th and 9th reps.

Jerks were a bit manky, just didn't feel right but I didn't do too many warm up sets so maybe that's why. Last set was the best.

I'll squat tomorrow, time is at a premium some days.

Scuba Ste

3/9/11

Warm up

Snatch
Bar work
30 x3 hang
40 x2 full
45 x2
50 x2
55 x1
60 x0
60 x2x1
63 x1
65 x6/9x1

Front Squat+Jerk
Bar work
40 x2+1
50 x2+1
60 x2+1
65 x2+1
70 x2+1
75 x2+1
80 x4x2+1

Back Squat
50 x5
70 x3
90 x2
100 x2
105 x5x5

Daycent. Was going to do this tomorrow and some accessory stuff today but Harry was coaching this morning so took the opportunity. It's always better when your coached.

Happy enough with the snatches, no way I would have tried 65 myself and pleased to get most of the reps. Missed the first and then two near the end, two behind, one in front I think.

Jerks were better too, probably could have gone higher too.

Scuba Ste

Tuesday 6/9/11

Warm up
foam roll-tspine/itb/quads
quad stretch
clams
1 leg hip thrusts
push up plus
wall sweeps
ytw 3kg
kneeling t-spine rotations
light curls

Snatch
bar work
30x few hangs and full
40 x2 full
45 x2
50 x2
55 x1
60 x1
62 x1
64 x1
65 x6x1

Power Clean&Jerk+Clean&Jerk
bar work
40 x1+1
50 x1+1
60 x1+1
65 x1+1
70 x1+1
75 x2x1+1

Grand. Took 2.5 hours including warming up and a bit relaxed during the snatches meaning I had to rush the C&J and only got two sets done and no squats. I'll squat tomorrow but I need to be pushing the times a bit. No misses so good good.

Need to sort out the percentages on some stuff. I'm jerking 75 for doubles but 80 for singles. Seems off.

Doing that quad stretching from mobility wod, tight fcukers.

Last 65

https://www.youtube.com/watch?v=D-q16CiOUV8

Scuba Ste

Wednesday 7/9/11

Warm up
foam roll-tspine/itb/quads
quad stretch
clams
1 leg hip thrusts
mountain climbers
push up plus
wall sweeps
ytw 3kg
kneeling t-spine rotations
light curls

Skwaatz
20 x8
50 x5
70 x5
90 x3
100 x2
110 x3x5

BB Row
40 x5
50 x5
60 x5
70 x4x5

1 Arm Press
10 x8
12.5 x8
15 x4x10

Plank
+15kg 3x60s

Db Curls
12.5 x3x10

Band Pullaparts
Lots

Squats were good, i could have gone for 5 sets but another time. Judging by that if I can push it to 115-120 for 5x5 I'll be pleased and then I'll change to lower reps.

https://www.youtube.com/watch?v=r7s4CTLxnkQ

Scuba Ste

Thursday 8/9/11

Warm up
foam roll-tspine/itb/quads
quad stretch
clams
prone hip extension
1 leg hip thrusts
mountain climbers
push up plus
wall sweeps
ytw 3kg
kneeling t-spine rotations
light curls

Hang Power Snatch
bar work
30 x3
35 x3
40 x3
45 x3
50 x3
50 x3
40 x3
40 x3

C&J
bar
30 x3hang
40 x3
50 x3
55 x3
60 x2
65 x1
70 x1
75 x1
78 x1
81 x1
84 x5/6x1

Front Squat
50 x5
70 x5
80 x3
90 x3
100 x3
105 x3

Not bad.
C&J felt really good until the top sets. The jerks at 84 were mostly a bit rough, maybe two were solid and a few were slight press outs I think. Missed the last jerk, was just wrecked. Cleans felt good and looked alright too.

Still can't get the hang of hang powers. They don't look too bad but they feel rubbish. Dropped to 40 to try and get a few faster ones.

Front squats were fine.

https://www.youtube.com/watch?v=zmoFLnkdW4I

Scuba Ste

Saturday 10/9/11

Warm up

Snatch
bar work
30 x2x3 hang
40 x2
45 x2
50 x2
55 x2
58 x1
61 x1
63 x1
65 x10x1

Front Squat+Jerk
bar work
30 x3 jerks
40 x2x2+1
50 x2+1
60 x2+1
65 x2+1
70 x2+1
75 x2+1
80 x2+1
84 x3x2+1

Snatches were great. All felt fairly easy and fast. That was the good part.

By the time I got to the jerks I was starving, it was a real struggle from about 70 up. I was just happy to get to 84. By this time it was 3 and I hadn't eaten since about 11. Not doing that again.

I think the quad stretching and glute stuff is working.

Scuba Ste

Tuesday 13/9/11

Warm up

Snatch
Bar
30 x3 hang
40 x3
45 x2
50 x2
55 x2
60 x1
65 x1
68 x1
71 x1
74 x1
76 x1 PR

C&J
bar
30 x3
40 x2
50 x2
60 x2
65 x1
70 x1
75 x1
80 x1
85 x1
88 x1
91 x1
94 x0 missed jerk
94 x1 PR

Scuba Ste

Thursday 15/9/11

Warmup

Snatch
bar
30 x3
40 x2
45 x2
50 x1
54 x1
57 x3x1

C&J
bar
40 x3
50 x2
60 x2x1
65 x3x1

Not sure on openers for Saturday yet. Maybe 71/74/76 and 90/93/95. 90 is fairly high though.

Scuba Ste

Saturday 17/9/11

Leinster Open

Snatch
71x/71/74

C&J
89/92/95

Missed the first snatch forward. Went out to chalk up, realised I still had my tshirt on, went back to the warm up area to take it off, back out, chalk, miss. The rest were fine though.

Especially happy with the C&J, two plates is all I really wanted. 14kg total comp PR too.

The new ECB is class looking, might have to find somewhere to rent on the southsoide.

Molly

Good lifts yesterday!

Hanley

...turns out I've seen you train in Morton and not realised who you were. Whoops!

Scuba Ste

Trained a bit last week, just messing about really.

This week.

Monday 26/9/11
Snatch

Bar x lots
30 x3 hang from below knee
40 x3 floor
50 x2
50 x2
55 x1
60 x1
65 x1
45 x2
50 x2
55 x2

back Squat
20 x5
50 x3
70 x3
90 x3
100 x2
110 x3x5

Ext Rotations
5 x3x10

RDL
50 x5
60 x5
70 x5
80 x5
90 x5

Still messing around. Did lots of drills from Glenn Pendlay's site. I don't 'pop' at the top of the pull at all so trying to rectify that somewhat. Whether it's technique, glute activation or something else I do not know.

76 snatch from before the Leinster's.

https://www.youtube.com/watch?v=4VeXr-Ik378

Scuba Ste

Hanley wrote: »

...turns out I've seen you train in Morton and not realised who you were. Whoops!

Well next time just say hello before you jump into my video's, I mean it's just good manners!

Nice foam rolling though.

Scuba Ste

Tuesday 27/9/11

Snatch bar work

Chin ups
BW x5
+5 x3
+10 x4x5

Alt Inc Press
15 x8
20 x3x8

Hang leg raise
3x15

Shoulder circuit
Scap pushup/pull up/inv row/30kg OH shrug 3x15

Russian twist
15kg plate 3x15

Db curls
12.5 x2x10
12.5 x1x6

Face pulls
30 x2x10
36 x1x10

Hanley

Scuba Ste wrote: »

Well next time just say hello before you jump into my video's, I mean it's just good manners!

Nice foam rolling though.

I LOL'd...

Scuba Ste

Wednesday 28/9/11

Power Snatch
Pendlay bar drills
30 x3 hang
40 x2 floor
45 x1
50 x1
55 x1
60 x1
50 x1

Conditioning

Db swings
20kg x30s on/off x6

Weights Circuit
50kg trap bar deads x10
pushups x10
inverted rows x10
5 rounds in 10 mins

Well my conditioning is on the floor. Should have done it outside considering the day but I wanted to give TB deads a go. Walked around the track like John Wayne after the swings, my glutes were on fire. TB deads are funny the first few sets i had my hips quite low and could feel it a lot in the quads, then done them with higher hips and felt it less. Prefer the high hips way.

Wasn't planning on doing any snatches bar the bar but some lads were doing o-lifts so I did a few powers to look the part.

Scuba Ste

Thursday 29/9/11

Snatch- Pendlay bar drills

Power cleans
30 x3 hang
50 x3 floor
60 x2
70 x2
75 x1
80 x1
85 x2x0
70 x1
75 x1
80 x1
85 x1
85 x1 full clean

Clean Deadlifts
70 x5
90 x3
110 x3
130 x1
140 x1
140 x1

Conventional Deadlift
140 x1
150 x1
165 x2x0

Reverse Hyper
20 x10
40 x10
60 x10

1 Leg Split Squat
10 x8
20 x8
25 x2x8

Power cleans were strange, technique looked better I think but they felt weird and I made a mess of the two 85's. A few reps around 75-80 were caught below parallel, a few were really high, the 85 power clean I got was quite high too. I seemed to be getting better extension but not pulling under as fast.

So deads, not really sure if there was much difference between the clean pulls and the standard ones other than grip and shoes. Not too worried either. I'll take the 140.

Reverse hyper tore the ankle off me. 8 rep leg work is criminal.

May do full snatches Saturday and then back to real training for Tuesday with 6 weeks to the NI Open.

85 power clean

https://www.youtube.com/watch?v=KirOwAGpSd8

Scuba Ste

Saturday 1/10/11

Snatch
Pendlay bar drills
30 x3 hang
40 x2
45 x2
50 x2
55 x1
60 x1
63 x1
65 x5/6

Front Squat
20 x5
50 x5
70 x3
90 x3
100 x3
110 x2

Shoulder Circuit
4x15

Reverse hyper
20 x15

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

1 Arm press
12.5 x8
15 x8
15 x3x10

Db Sit ups
10 x2x15

Db Curls w/ YTW
12.5 x3x10 w/ 3 x3/3

Nice session, took ages though. Snatches felt pretty handy, missed one behind. Still getting used to the new technique but it feels a lot better, I'm getting more pop a the hips. I've taken my grip in slightly too.

Everything else was fine. Haven't rowed in a few weeks, the 75 was slow.

Over 3 hours in there today, I did more talking than lifting.

First 65 snatch

https://www.youtube.com/watch?v=CafGfhi2gFY

Scuba Ste

Monday 3/10/11

Pendlay Snatch drills

Chin ups
BW x5
+5kg x3
+10kg x5x5

Db Alt Inc Press
15 x5
20 x4x8

Ab rollouts
3x15

Face Pulls
30 x3x12

Db Curls
12.5 x3x10

Side bends
25 x3x10

Everything up, grand. I'll try keep this as one of two upper body days per week for the next 3-4 weeks and phase it out two weeks before the NI Open.

Going to aim for 4x12 or 5x10 on most assistance before pushing up the weight except rollouts which I'll aim for 5x20. I'll up the weight for the chins next week to 15kg and go for 3's.

Scuba Ste

Tuesday 4/10/11

Warm up
Roll and stretch
Prone hip extensions
sumo squat
1 leg glute bridge
fire hydrant
scap pushup
wall sweep
inverted scap row
quadruped t-spine rots
scap pullups
dislocates

Snatch
Pendlay bar drills
30 x3
40 x2
45 x2
50 x2
55 x1
60 x1
63 x1
66 x6/7

PC&J + C&J
bar
30 x3 jerks+pc
40 x2+2
50 X1+1
60 x1+1
65 x1+1
70 x2x1+1

Mixed. Some snatches were ok some were not. Technique still needs work. Missed the 4th rep forward.

Tore my nail on my thumb on the c&j and couldn't really grip the bar so gave up. Hip's a bit sore so didn't squat either. Great start.

Scuba Ste

Thursday 6/10/11

Hang Power Snatch
Pendlay bar drills
30 x3
35 x3
40 x3
40 x3
45 x3
45 x3
50 x3
45 x3

C&J
bar
30 x3
40 x3
50 x2
60 x2
65 x2
70 x2
75 x1
80 x4x1

Back Squat
20 x5
50 x5
70 x3
90 x3
100 x3
110 x3
120 x3

GHR
3X8

Curls
x few

Elbow was in bits at times. Triple at 120 was hard. Used straps for the snatches, slightly easier but technique's still hit and miss.

Scuba Ste

Saturday 8/10/11

Snatch
Pendlay drills
30 x3
40 x3
45 x3
50 x2
55 x1
60 x1
63 x1
65 x0
65 x1
67 x2/3x1
60 x2/3x1
50 x3x2

Front Squat
50 x5
70 x3
90 x3
100 x3
110 x3

RDL
50 x5
60 x5
70 x5
80 x5
90 x2x5

Scuba Ste

Monday 10/10/11

Snatch
Pendlay drills x loads
30 x3
30 x3
40 x3
40 x3
45 x2
50 x1
45 x1
40 x3

Power C&J + C&J
40 x3
50 x1+1
60 x1+1
70 x1+1
75 X1+1

Scuba Ste

Tuesday 11/10/11

Warm up
roll+stretch
1 leg glute bridge
sumo squat
fire hydrants
scap pushup
scap pullup
wall sweep

Snatch
pendlay drill x loads
30 x3
40 x3x3

BB row
40 x5
50 x5
60 x5
70 x5
75 x3

1 arm press
12.5 x8
15 x3x12

Db curls
15 x3x8

cable curls
3x12

wrist curls & exts
x few

Still working on technique.

Scuba Ste

Wednesday 12/10/11

Warm up
roll&stretch
1 leg glute bridge
sumo squat
fire hydrants
scap pushup
scap pullup
wall sweep

Snatch
Pendlay drills
30 x3 hang below knee
30 x3 same
40 x3 floor
40 x3
45 x2
50 x1
55 x1
60 x1
65 x1
70 x1
50 x2
50 x1+0
50 x2

Meant to do some conditioning too but had to rush off to help with the first club training session of the semester.

Scuba Ste

Thursday 13/10/11

Warm up
roll&stretch
1 leg glute bridge
sumo squat
fire hydrants
scap pushup
scap pullup
wall sweep

Snatch
Pendlay drills
30 x3 hang below knee
30 x3 hang below knee
40 x3 floor
40 x3
45 x2
50 x1
55 x1
60 x1
65 x1
68 x1
68 x0
50 x0+1
50 x2
50 x2

Back squat
20 x5
50 x5
70 x3
90 x3
100 x3
110 x3
120 x2x3

Trained with Cillian. He worked up to his openers for Saturday, looked fairly solid. I'll C&J today.

Scuba Ste

Friday 14/10/11

Snatch
Pendlay drill
30 x3 hang below knee
30 x3
40 x3
40 x3

Power Clean & Power Jerk
40 x3
40 x3
50 x3
60 x2
65 x1
70 x1
75 x1
80 x1
85 x1
60 x3x3

Chin up
BW x5
+5kg x3
+10 kg 5x5

Alt Inc Press
15 x5
20 x5
22.5 x3x5

Only power jerked once before, about 60kg I think.

Scuba Ste

Monday 17/10/11

Very brief warm up

Snatch
Pendlay drill
30 x3 hand below knee
40 x3
45 x2
50 x1
55 x0
55 x1
60 x1
63 x1
65 x0
65 x1
67 x2x1
45 x2x3

Power C&J + C&J
40 x2+2
50 x2+2
55 x1+1
60 x1+1
65 x1+1
70 x1+1
75 x2x1+1

That took about an hour. Was more like conditioning tbh. Was coaching some newbies in DCU and got to the gym at 8. C&J were rough but fcuk it. Snatches took 30 mins. There was another miss somewhere in there too.

Scuba Ste

Tuesday 18/10/11

Warm up
Roll
Sumo Squat
Fire Hydrant
1 leg glute bridge
Wall Sweep

Back Squat
20 x8
40 x5
40 x5
50 x5
70 x4
80 x4
90 x3
100 x3
110 x3
120 x3
125 x3 PR

RDL
50 x5
60 x5
70 x5
80 x5
90 x5
100 x2 normal grip + 2 hook grip
100 x5 with straps
supersetted w/ BB Row
40 x5
50 x5
60 x5
70 x5
75 x5
75 x5

Ab Rollouts
3 x20
supersetted w/ 1 arm press
10 x8
15 x4x12

Db Curls
15 x2x10
15 x8

Was starving for most of this. Small squat PR, should be able to get two sets next time.

Everything else is up.

Scuba Ste

Wednesday 20/10/11

Warm up

Hang Snatch work
Pendlay drills
30 x2x3
40 x3x3

Conditioning

Rower
30s on/off x6
Total 945m
First was 165 and then tailed on from there, last one was sh1te.

Circuit
15kg reverse lunge x5 e/s
pushups x10
inverted row x10
6 rounds in 10mins

I'll try and keep up the conditioning at least once a week. Proper lifting tonight.

Scuba Ste

Scuba Ste wrote: »

Proper lifting tonight.

Damn right.

Thursday 20/10/11

Snatch
Pendlay drills
30 x2x3 hang below knee
40 x2x3 floor
45 x2
50 x2
55 x2
60 x1
63 x1
66 x1
69 x8/9 x1 missed 4th forward

Front Squat + Jerk(2+1)
Bar work
30 x3jerk
40 x2+1
45 x2+1
50 x2+1
55 x2+1
60 x2+1
65 x2+1
70 x2+1
75 x2+1
80 x4x2+1

Front squat
70 x3
80 x3
90 x3
96 x3

GHR
BW x8
+5 x2x8

Very happy with the snatches, felt pretty handy for the most part. Haven't done this much volume in a few weeks so to get 69 is very nice.

Jerk were decent, got tired near the end. Front squats are heavier after doing stuff before them, who'd have thought.

Scuba Ste

Friday 21/10/11

Warm up

Chin ups
Bw x5
7.5 x3
15 x5x3

Db Alt Inc Press
12.5 x5
17.5 x5
22.5 x3x8

Side bends
30 x3x10

Db Curls
15 x10
15 x8+2
15 x6+4

Face pulls
30 x3x12
26 x12

Chin ups were handy enough which is good. Pressing was tough. Curls were crap. Forearms were pumped doing face pulls which made them feel crap too. Must get in a scap circuit next week.

Scuba Ste

Saturday 22/10/11

Warm up
roll&stretch
sumo squat
fire hydrants
1 leg glute bridge
wall sweep
scap pushup
scap pullup
Lots of band pull aparts and dislocates

Snatch
Pendlay drills
30 x3 hang
30 x3 hang
40 x3 full
50 x3
55 x2
60 x1
64 x1
67 x1
70 x2x1

C&J
Bar
30 x3 jerks
40 x3(1 clean+2 jerks)
50 x2(1+1)
55 x2
60 x2
65 x1
70 x1
75 x1
80 x1
84 x4x1 missed 2nd (press out) and 3rd (barely above my head) jerks.


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

Jerks were crap, once I got to about 75 they felt slow and heavy, drives were slow, even pausing a few at the bottom. Got the last one though. Haven't been jerking much recently though and only power jerked above 80 once so.

Scuba Ste

Tuesday 25/10/11

Warm up
roll&stretch
sumo squat
fire hydrants
1 leg glute bridge
wall sweep
scap pushup
scap pullup
Lots of band pull aparts and dislocates

Snatch
Pendlay drills
30 x3 hang
30 x3 hang
40 x3 full
50 x3
55 x2
60 x1
64 x1
67 x1
70 x2x0
60 x2x1

Power C&J+C&J
Bar
30 x3 jerks+HPC
40 x2 HPC+J
50 x1+1
55 x1+1
60 x1+1
65 x1+1
70 x1+1
75 x2x1+1
70 x2x1+1

Back Squat
50 x5
70 x5
90 x3
100 x3
110 x3
120 x3
125 x3

Felt a bit sh1t going in and this was the result. Snatches weren't feeling good at all. C&J weren't much better. Jerks felt rubbish.

Sqauts were alright. Pain doing them at the end. So much effort.

Scuba Ste

Thursday 27/10/11

Warm up

Hang Power Snatch
Pendlay drill
30 x3
30 x3
40 x3
50 x3
50 x3
53 x3x3

C&J
bar
30 x3jerks+3hangs
40 x2x1+2
50 x2
55 x2
60 x2
65 x1
70 x1
75 x6x1


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

Jerks still rubbish. Drive just feels really slow.

Still don't like hang powers, just an abnormal lift. Feel slow and just off. Harry reckons they're fine though.

Happy with front squats, last rep at 110 was slow and ugly but it got there.

45 minute cycle home. Stamina baby!

Scuba Ste

Saturday 29/10/11

Warm up
sumo squat
fire hydrants
1 leg glute bridge
wall sweep
dislocates
scap pushup
scap pullup
Lots of band pull aparts

Snatch
Pendlay drills
30 x3 hang
40 x3 floor
45 x2
50 x2
54 x2
57 x2
60 x4x2

Power Clean+Front Squat+Jerk
Bar
30 x3 jerks+3 hang cleans
40 x2
50 x2
55 x2
60 x2
65 x2
70 x3x2

Back Squat
70 x5
90 x3
100 x3
110 x3
120 x3

Doubles, how I haven't missed you. Wasn't too bad, even the jerks were ok. Less dip, more drive.

I need more food. Feeling sh1t the last few sessions and I think it's the lack of food in my diet.

Going to make more effort with the shoulder prehab too. It's been a bit niggly the last while and I've not been doing too much about it.

Scuba Ste

Monday 31/10/11

Warm up
sumo squat
fire hydrants
1 leg glute bridge
wall sweep
dislocates
scap pushup
scap pullup
Lots of band pull aparts

Snatch
Pendlay drills
30x3 hang
40 x3 full
45 x3
50 x3
55 x2
60 x2
63 x4x2 missed second rep, first set but redid it so I'm counting that.

Power clean & Jerk
Bar
30 x3 jerks +3 hangs
40 x3
50 x3
55 x3
60 x2
65 x2
70 x2
73 x3x2

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

Technique, technique, technique. I have none. Missed the 2nd 63 when I shouldn't have so took it again immediately and got it easy. Made everything else.

Powercleans aren't too bad and jerks were decent, I may have remembered how to jerk.

Squat might be PR equalling. Might have been another rep there too. Next time.

Scuba Ste

Tuesday 1/11/11

Brief shoulder warm up

Pendlay row
40 x5
50 x5
60 x5
70 x5
75 x5
60 x10

1 Arm press
10 x2x8
17.5 x3x8

Ab rollouts
3x20

Face Pulls
30 x2x12

Done in less than an hour. Did 10 reps at 60 because the heavier sets feel off. Rollouts were tough.

Happy enough with the pressing, that's around PR levels.

Scuba Ste

Thursday 4/11/11

warm up
stuff

Snatch
Pendlay drills
30 x3 hang
30 x3 floor
40 x3
50 x2+1 miss
50 x2
54 x2
58 x2
61 x0+1
61 x0+1
61 x2x2

Power Clean & Jerk+C&J
Bar (jerk dips/catches+front squat-split/full jerks+hang cleans/powers)
30 x3 jerks+3 hang cleans
40 x1+1
50 x1+1
55 x1+1
60 x1+1
65 x1+1
70 x4x1+1

Front Squat
50 x5
70 x5
90 x3
100 x2
110 x2x1

Snatches were just bad, couldn't do them right at all until the last set which felt half decent. I don't what was going on but i couldn't get anything right, start position was off, then 2nd pull was off, then catch position was off, knees buckling in, bar forward, just ugly reps even when I did make them. I finished working at 5 and drove straight to the gym, felt fairly tired when I got there. Maybe that was it.

C&J on the other hand was a breeze. I know how to jerk again, don't dip so much. Cleans felt good too.

Front squats felt heavy. 110 felt like 150. Happy enough with two singles though.