Pull up, pull down, stand tall

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.

Scuba Ste

Sunday 6/11/11

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 x3hang
30 x3floor
40 x3
50 x2
54 x2
58 x2
61 x2
63 x2
60 x2x2 not including a miss somewhere

C&J
Bar
30 x3jerks+ 3hangs
40 x3x1+2
50 x3
60 x2
65 x2
70 x2
73 x2
73 x2


That took about 3 hours, way too long. Snatches felt good though as did the jerks. Not dipping so much seems to be working.

Think I'm getting a better 2nd pull on the snathces, basically wait, wait, wait, wait a bit more, extend. Time will tell.

Not too sure how much training I'll get done this week.

Scuba Ste

Thursday 11/11/11

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

Snatch
Pendlay drillls
30 x3 hang below knee
30 x3 hang below knee
30 x3 floor
30 x3
40 x3
50 x3
54 x2
58 x2
62 x6x2

PowerC&J+C&J
Bar
30 x3jerks+3hang
40 x1+1x(1clean+2jerks)
50 x1+1
60 x1+1
64 x1+1
68 x1+1
72 x3x1+1

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

Chin up
Bw x5
7.5 x3
10 x3
15 x3x5

Easy enough. Snatches were decent, a few slightly forward. Technique is feeling slightly better.

C&J was very handy, jerks feeling solid.

120 squat was heavyish, might have got 130 x3 but decided to leave it for another day. I'll test max squat by the end of the month.

Scuba Ste

Saturday 12/11/11

Warm up


Hang Power Snatch
Pendlay drills
30 x3
30 x3
40 x3
45 x3
50 x3
54 x3
56 x3x3

C&J
Bar
40 x3
50 x2
60 x2
65 x2
70 x2
74 x2
76 x2
80 x3x2 few press outs

Hang powers, don't love them but they were fine.

C&J was decent, pressed out the first rep in the 2nd and 3rd set but the 2nd rep was a bit better.

Place was jammers by then so I left it there. I'll go in tomorrow and squat and some other stuff.

Scuba Ste

Sunday 13/11/11

Hang power snatch
Pendlay drills
30 x3
30 x3
40 x3
40 x4

Front squat
40 x5
60 x5
80 x3
90 x3
100 x3
100 x3

Pendlay row
40 x5
50 x5
60 x5
70 x5
75 x2x5

Ab rollout
3x20

GHR
bw x8
5 x2x8

Scuba Ste

Toosday 15/11/11

Warm up
The usual, slightly abbreviated because of time

Snatch
Pendlay drills
30 x3 hang. These are done fairly slow until the hip. Really just pendlay drills with weight.
30 x3 hang
40 x3 floor
40 x3
50 x3
54 x2
58 x2
61 x2
63 x4x2 no misses, get in.

Front squat+jerk
Bar
30 x2+2
40 x2+1
50 x2+1
60 x2+1
65 x2+1
70 x2+1
75 x4x2+1 with a couple of dodge press outs

Front Squat
80 x3
90 x3
100 x3
100 x3

Scap Shoulder Circuit
4x10

Snatches were very daycent. Feeling better and doubles weren't too hard.

Front squats and jerks slightly off. Don't know how singles at 75 were as hard as doubles at 80, the preceding squats must have made it a bit harder. After I test my back squat this month I'll work a lot more on fronts.

More shoulder prehab needed. A bit sore lately even though I doing band pull aparts a lot more.

Scuba Ste

Thursday 17/11/11

Warm up

Hang power Snatch
Bar
30 x3
30 x3
40 x3
45 x3
50 x3
54 x3
57 x2x3

C&J
Bar
30 x3jerk+3hang
40 x3
50 x3
60 x2
65 x2
70 x2
74 x0+1
70 x2 rack jerks
70 x2 rack jerks
70 x2 c&j
74 x2
77 x4x2
80 x2 clean

Back squat
70 x5
90 x3
100 x3
110 x3
120 x3
130 x2

Jerks were all over the place, slow deep dip with a pause and slow weak drive. They were a bit better after the rack jerks at 70 but still a bit slow. Last two sets at 77 were probably best as I just went straight from clean to jerk. I'll try this for a while. Doubled 80 at the end because the last clean at 77 was rubbish.

Want to triple that 130. Next week.

Scuba Ste

Saturday 19/11/11

Warm up
Usual

Snatch
Bar
30 x2x3 hang below knee
40 x2x3 floor
50 x2
54 x2
58 x2
61 x2
64 x3x2

Power Clean&Jerk+C&J
Bar
30 xlots
40 x2+2
50 x1+1
60 x1+1
65 x1+1
70 x1+1
72 x1+1

Front Squat
70 x5
90 x3
100 x3
105 x3

Jerk has gone to pot. On one of the 60's I had to dip twice cause the first one felt like a half squat. For the rest I jerked it as quick as I could. Seriously pissing me off. I didn't want to go any higher because they just feel like crap.

Sunday 20/11/11

Warm up

Snatch (hang+full)
Bar
30 x2+2
40 x1+1
45 x1+1
50 x1+1
53 x1+1
56 x1+1
58 x1+1
60 x1+1

Chin up
Bw x5
7.5 x3
15 x5x5

Ab rollouts
4x20 might only have been 3

Db Alt Inc Press
10 x8
17.5 x5
20 x5
25 x4

Db Curls
15 x3x8

Face pull
26 x12
30 x12
30 x12

Scuba Ste

Tuesday 22/11/11

Warm up

Snatch
Bar
30 x2x3 hang below knee
40 x2x3 floor
50 x3
55 x2
60 x2
64 x6x2

Front Squat+Jerk
Bar
30 x2+2
40 x2+2
50 x2+1
60 x2+1
65 x2+1
70 x2+1
75 x2+1
78 x6x2+1 (press out on first set)

Back Squat
60 x5
80 x4
90 x3
100 x3
110 x3
120 x3

Snatches were all handy, like very handy. Good.

Jerks are my nemesis. I will win however.

I'm going to test my back squat this weekend so didn't go too high.

Scuba Ste

Thursday 24/11/11

Warm up

Hang Power Snatch
Bar
30 x3
30 x3
40 x3
45 x3
50 x3
55 x3
58 x3x3

C&J
Bar
30 x3jerks+3hang
40 x2x1+2
50 x2
60 x2
67 x2
72 x2
76 x4x2

Front Squat
50 x5
70 x3
90 x1
100 x1

Shoulder Circuit
Scap pushup/pullup/30kg OH shrug/Inv row
4x12

Ext Rotation
3 x10
4 x3x10

One messy jerk out 8. Ste 1 - jerks 0. Game on.

Scuba Ste

Saturday 26/11/11

Warm up

Snatch
Bar
30 x2x3 hang
40 x2x3
50 x2
55 x2
60 x1
63 x1
66 x1
69 x1
71 x4x1

PC&J+C&J
Bar
30 x3jerks+3hang
40 x2+2
50 x1+1
60 x1+1
65 x1+1
70 x1+1

Back Squat
70 x5
90 x3
110x1
120 x1
130 x1
140 x1
145 x1 2xBW PR

Snatches were ok, haven't gone that heavy in while. It's easy to forget how the heavier reps feel.

Mostly good jerks, the war rages on.

Pretty happy to get the squat, weighed bang on 72.5 this morning. I wasn't too sure it was there warming up but going on previous sessions I thought 140 at least should be there, was slow but not too hard so took a shot at 145, 150 might have been there too.

Gym was jammers.

Edwardius

Scuba Ste wrote: »

145 x1 2xBW PR

I hate you




Nice squatting :P

Scuba Ste

Cheers Ed. Said squat.

https://www.youtube.com/watch?v=G7GIkZpsjlo

Scuba Ste

Thursday 1/12/11

Warm up

Snatch
Bar
30 x2x3 hang
40 x3 floor
50 x3
55 x2
58 x2
60 x4x2

PC&J+C&J
Bar
30 x3jerks+3hang
40 xfew
50 x1+1
60 x1+1
65 x1+1
70 X1+1
72 x3x1+1

Chin up
blue band 3x10

Press
20kg 3x10

Inverted row
3x10
super w/
Push up
3x15

Strained something in my upper back Monday so didn't train Tuesday and took it handy tonight. Had planned on going to the Hercs Open next week but we'll see how I am during the week. Still a bit sore at the moment.

Scuba Ste

Saturday 3/12/11

Warm up

Hang Power Snatch
bar
30 x2x3
40 x3
45 x3
50 x3
53 x3
56 x3
59 x3x3

Rack jerk
bar
30 x3
40 x3
50 x3
60 x2
70 x1
74 x1
77 x1
80 x3x1

Cut my thumb yesterday so couldn't hook grip. 'Twas a grand session, back is still a little tender.

Scuba Ste

Tuesday 6/12/11

Warm up

Snatch
Bar
30 x2x3 hang
40 x3 floor
45 x3
50 x2x2
55 x2
60 x2
63 x4x2

Back Squat
bar x8
50 x5
70 x5
90 x5
100 x5
110 x3

Push press
bar x8
30 x5
40 x5
50 x2x5

Plank
10 x30s
15 x30s
20 x30s
25 x30s
supersetted with
Inverted row
3x10

Daycent. Still can't hook.

Scuba Ste

Thursday 8/12/11

Warm up

Hang power snatch
Bar
30 x3
35 x3
40 x3
45 x3
50 x3
55 x3
57 x3
50 x3
53 x3
56 x3

Front squat and jerk
Bar
30 x3
40 x3
50 x2+1
60 x2+1
65 x2+1
70 x4x2+1

Shoulder circuit (30kg OH shrug)
3x15

Back ext
BW x5
5 x2x5

Db Curls
12.5 x10
15 x10
super setted with
Pushdowns
43 x10
50 x10

Grand. Still no hook, should be fine Saturday

donCORK

Hi guys, try this little thing I do after a workout in the gym

1 - Push Up, 1 - Wide Grip Chin Up
2 - Push Up, 2 - Wide Grip Chin Up

Work your way toward ten for a total of 55 reps per exercise.

Scuba Ste

Thursday 13/12/11

Warmup

Snatch
Bar
30 x2x3 hang
40 x3
50 x2
55 x2
60 x1
64 x1
67 x1
70 x2x0
72 x1
74 x2x0

PC&J
Bar
30 x3jerks+3 hang
40 x3
50 x2
60 x2
65 x1
70 x1
75 x1
80 x1
84 x1+0
84 x1
87 x1+press out Power clean PR

Back Squat
70 x5
90 x3
100 x3
110 x1
120 x1

Fairly wrecked going into this so it might not have been the best idea to just work up to singles but fcuk it. Snatches just kind of landed on me and I couldn't/didn't lock out. Think I've only powered 85 before and 87 was grand. Squats were handy.

Scuba Ste

donCORK wrote: »

Hi guys, try this little thing I do after a workout in the gym

1 - Push Up, 1 - Wide Grip Chin Up
2 - Push Up, 2 - Wide Grip Chin Up

Work your way toward ten for a total of 55 reps per exercise.

Cheers mate but I already do this every day only mine goes up to 56 reps total, I call it Spinal tap wod.

Scuba Ste

Friday 16/12/11

Snatch
bar
30 x2x3 hang
40 x2x(1 hang pull +1 hang power + 1 hang full)
45 x2x1+1+1
50 x3x1+1+1

C&J
bar
30 x3
40 x3
50 x2
60 x1
65 x1
70 x3x1

Front Squat
70 x5
80 x3
90 x1
100 x1

Light session.