Pull up, pull down, stand tall

Scuba Ste

Sunday 18/12/11

Warm up

Snatch
Bar
30 x2x3hang
40 x2 floor
50 x2
55 x1
60 x1
64 x1
67 x1
70 x0,1
72 x1
74 x1,0
65 x2x0
65 x5x1

Back Squat
70 x5
90 x3
100 x2
110 x1
120 x1
130 x1

Chin up
BW x5
10 x3
15 x3
20 x3
25 x3
30 x3

Not bad. Got the 74 this time, felt good enough that I thought I'd try another single; no chance.

Shouldn't have missed the first two 65's. Missed it forward, took it again straight away and threw it behind. The rest were grand.

Scuba Ste

Tuesday 20/12/11

Short Warm up

Snatching
Bar
30 x2x3hang
40 x2pulls+2hang snatch
45 x2+2
50 x2+2
55 x2+2
60 x2+2
50 x3x2 full snatch

C&J
Bar
30 x3+3
40 x3+3
50 x3
60 x2
70 x1
77 x1
82 x1+0
82 x1
85 x1
88 x0 miss clean
88 x1+0
92 x1 clean
95 x barely past the knee

Push Press
20 x8
30 x5
40 x5
50 x5
55 x5

Pendlay Row
40 x5
50 x5
60 x5
70 x5
80 x5 slow and ugly but still counts

Plank
10 x30s
15 x30s
20 x30s
25 x30s
with
H&V Pullaparts
Red band 3x10

Some days you get to the gym feeling like crap and pull a good sesh out of the bag, today wasn't like that. Better happen soon.

Scuba Ste

Tuesday 3/1/12

Warm up
Side lunge
Groin rotations
Glute bridge
Clams
Dislocates
Wall sweeps
Band pull aparts
Scap pushups

Snatch
Bar
30 x3
40 x2
45 x2
50 x2
54 x2
57 x2
60 x3x2

C&J
Bar
30 x3
40 x2
50 x2
60 x2
65 x2
70 x2

Front Squat
50 x5
70 x4
80 x3

Inverted row off bench
3x10

First session of the year done. Happy to train for the the first time in two weeks but I didn't feel the best during it. Won't train again until the weekend, been sick since xmas and have too much work.

Scuba Ste

Sunday 15/1/12

Warm up

Snatch
Bar
30 x2x3 from hang
40 x3
45 x3
50 x2
55 x2

C&J
Bar
30 x3J+3H
40 x3
50 x2
60 x2
65 x2

Back Squat
60 x5
80 x5
90 x3

Very easy restart to the new year. Hope to get started properly this week.

Did some messing about with the 'no hands no feet' snatch that the pendlay forum is raving about. Fairly sure I had a coughing PR too.

Scuba Ste

Tuesday 17/1/12

Warm up
Side lunge
leg swings
glute bridge
clams
band dislocates
band pull aparts

Snatch
bar
30 x3 hang
40 x3 floor
45 x2
50 x2
55 x2
60 x3x2

C&J
bar
30 x3
40 x2
50 x2
60 x2
65 x2
70 x3x2

Front Squat
60 x5
70 x3
80 x3

Inv Row (bar at hip height)
1x10 feet on floor
3x10 on bench above knee

Plank
10 x30s
15 x30s
20 x30s w/ 1 minute rest

Another easy one.

Scuba Ste

Thursday 19/1/12

Warm up
side lunge
groin rotations
glute bridge
clams
dislocates
wall slides
scap pushups
3kg YTW

Snatch
bar
30 x3
40 x3
45 x2
50 x2
55 x2
60 x2
62 x5x2 including 1 miss

C&J
bar
30 x3
40 x3
50 x2
60 x2
65 x2
70 x2
75 x3x2

Scuba Ste

Tuesday 24/1/12

Warm up 1
side lunge
leg swings
glute bridge
X-band walks
band dislocates
band pull aparts

Snatch
bar
30 x3
40 x3
45 x2
50 x2
55 x2
60 x2
62 x1/0
62 x2
64 x5x2 including 2 misses somewhere in there

Cleans
bar
30 x3
40 x3
50 x2
60 x2
70 x2
75 x2
80 x2x2

Back Squat
40 x5
60 x4
80 x4
100 x4
110 x3

Push Press
20 x10
40 x5
45 x5
50 x5
55 x2x5

Shoulder circuit (scap-pushup/pullup/25kg OH shrug/inv row)
3x10

Should have done rack jerks before cleans but forgot. I'm gonna do cleans separately for a while because while the weight isn't a problem, they're sh1t.

PP is hard, Cillian reckons I'm not pushing enough, I'll see next time.

Scuba Ste

Thursday 26/1/12

Warm up
Sumo squat
groin rotations
glute bridge
clams
dislocates
wall slides
scap pushup
YTW

Snatch low pull+hang snatch
Bar
30 x2+1
40 x2+1
45 x2+1
50 x2+1
54 x4x2+1

C&J
bar
30 x3
40 x3
50 x2
60 x2
65 x2
70 x2
75 x2
77 x3x2

Front Squat
40 x5
60 x5
80 x3
90 x3x3

Pull up
blue band 3x10

Scuba Ste

Tuesday 31/1/12

Warm up
Mountain climbers
leg swings
glute bridge
clams
dislocates
band pull aparts

Snatch
bar
30 x3
40 x3
45 x2
50 x2
55 x1
60 x1
64 x1
67 x1
70 x0/0/1/0
60 x1
63 x0/1/1/1

C&J-2 low pulls+1 hang clean+1 jerk = 1 rep
bar
30 x3 cnj
40 x1
50 x1
55 x1
60 x1
65 x3x1

Front squat
50 x5
70 x3
80 x3
90 x3

Well that was crap. Who knew working with no sleep, no food and skipping training could be so effective. Roll on Thursday.

Scuba Ste

Thursday 2/2/12

Warm up
side lunge
groin rotations
dislocates
wall slides
1 leg box squat
1 leg rdl
scap pushups
ytwl

Snatch 2 low pulls+1 hang below knee
bar
30 x3
30 x2+1
40 x2+1
45 x2+1
50 x2+1
54 x2+1
57 x2x2+1
57 x2x2+0 +1 last hang snatch
50 x2x2 snatch from hip+ snatch from hang below knee

C&J
bar
30 xfew powers, squats and split jerks
40 xfew same
50 x2
60 x2
65 x2
70 x2
74 x2
77 x4x2

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

Db flat press
12.5 x8
17.5 x8
20 x8

Shoulder Circuit - scap push +5/pullup +5/30 Oh shrug/Inv row +5
3x10

and then
OH Squat
40 x5
50 x3
60 x3
70 x3

with
Curls
3x8

tri pushdown
3x10

Box jumps
off 3x25 plates up to rev hyper
removed one plate at a time until the floor
4 jumps total

Good bit a rolling and stretching.

Grand session. After moaning about the jerk for ages that's actually as much as I've ever done and it was handy so happy days.

Felt uncharacteristically full of energy so added in the extra stuff. Always wanted to try jump onto that Reverse Hyper. I'll have to steal all the 25's like Hanley and do some of that fancy jumping stuff someday.

OH squat was fun too. Nearly 4 hours in the place.

Hanley

If you didn't spent 25% of your session talking to me it
Mighta gone a bit quicker.











....ehhh sorry about that!!

Scuba Ste

Nah it was the OH squats and box jumps but missing the snatches was all you.

Scuba Ste

Saturday 4/2/12

Snatch 1 from hip+ 1 from below knee
bar
30 x2
40 x1+1
43 x1+1
46 x1+1
49 x1+1
52 x1+1
45 x3x2 from blocks below knee

Clean same as above
bar
30 xfew
40 x1+1
50 x1+1
60 x2x1+1

Just some technique work/messing about. Second pull is weird.

Scuba Ste

Sunday 5/2/12

Warm up
Side lunge
Leg swings
Glute bridge
Dislocates
Band pull aparts

Snatch
bar
30 x3
40 x3
50 x2
55 x2
59 x2
62 x2
64 x3x2

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

Fronts
40 x5
60 x3
70 x3
80 x3
90 x3
90 x3
95 x3

Inverted Row bar at hip
bw x10
off bench at knee x10
same +5 x2x10

Plank
15 x30s
20 x30s
25 x2x30s

All good.

Scuba Ste

Tuesday 7/2/12

Warm up
Side lunge
mountain climbers
Dislocates
t-spine rotations
1 leg box sqat
1 leg rdl
scap pushups
YTWL

Snatch
bar
30 x3
40 x3
40 x3x2+1 (2 pulls+ 1 hang)
40 x3 full
45 x2
50 x2
55 x2
59 x2
63 x2
65 x3x2

Snatch pulls
60 x3
63 x3
66 x3
69 x3x3

Rack Jerk
bar
30 x3
40 x2
50 x2
60 x2
65 x2
70 x2
75 x3x2

Back Squat
50 x5
70 x5
90 x5
100 x5
110 x2x5

Back in DCU for the first time in ages. Everything was fairly solid. No misses = happy.

Scuba Ste

Thursday 9/2/12

Warm up
Mountain climbers
leg swings
dislocates
wall slides
glute bridge
x band walks
band pull aparts

Snatch
bar
30 x3
40 x2pulls+1hang
45 xsame
45 x2 full
50 x2
55 x2
59 x2
62 x1+miss
62 x3x2

Front squat + Jerk
bar
30 x3 jerks
40 x2+1
50 x2+1
60 x2+1
65 x2+1
70 x2+1
75 x2+1
79 x3x2+1

Front Squat
60 x5
80 x3
90 x3
95 x3x3

Push press
20 x8
30 x5
40 x5
45 x5
50 x5
55 x3x5

Rushed the snatch warm ups a bit because I got there late. Sets at 62 got better as they went on. The rest was fairly solid.

Scuba Ste

Saturday 11/2/12

Warm up
Side lunge
groin rotations
dislocates
wall sweeps
scap pushups
YTWL

Snatch
bar
30 x few
40
45
50 x3x2
40
45

Clean
40 x few
45
50
55
60 x2x2

YTW
3 x3x3/3

External rotations
3 x3x10

Light technique session. Various drills and complexes. Don't know exact reps and sets just lots of first pulls, sweeping the bar in and various lifts from hang and floor. Just over an hour altogether. Delightful.

Scuba Ste

Monday 13/2/12

Warm up
Mountain climbers
groin rotations
dislocates
wall slides
band pull aparts

Snatch
bar
30 x pull to knee, low pull, sn from hip, sn from btknee
40 x same
45 x same
50 x similar
50 x2 full lift
55 x2
59 x2
62 x2
64 x2x2
66 x2

C&J
bar
30 x3 jerks
40 x similar complex to snatch
50 x same
50 x2 full lift
60 x2
65 x2
70 x2
75 x2
78 x3x2

Cleans
75 x2
80 x2
85 x3x2

Didn't train yesterday so did today. Gonna keep the complexes in the warm ups, feels good.

Scuba Ste

Last set with 66, 1st rep, camera died before the second rep.

https://www.youtube.com/watch?v=WsxLrccsI4A

Compared with the 76 I've done before I think it's technically better by a lot.

http://www.youtube.com/watch?v=4VeXr-Ik378&list=UUUPgJfC-CNa9b3mrBuadIuw&index=5&feature=plcp

Molly

Looks like you're sweeping the bar in nicely. Also, 70Kg bodyweight???

Scuba Ste

Tuesday 15/2/12

Warm up
Side lunge
leg swings
dislocates
wall slides
glute bridge
x band walks
scap pushup
YTW
+ lots of stretching and rolling

Snatch
bar
30 x2x3
40 x few pulls and hangs
40 x same
40 x2 full lift
40 x2
50 x2
56 x2
61 x2
63 x01
63 x3x2

Snatch pulls
65 x3
68 x3
70 x2x3 groin/pelvis was too sore

Rack Jerk
bar
30 x3
40 x2
50 x2
60 x2
65 x2
70 x2
75 x2
78 x3x2

Back Squat
60 x5
80 x5
90 x5
100 x5
110x x2x5

Super set - pull up+plank
Pull up
blue band x12/10/10

Plank
20 x30s
25 x2x30s

Was knackered going into this so quite happy with how it went, I was think more like 60/75. Spent an age stretching and warming up because I was tight and tired all over. Snatches started to suck a bit at 63 although the last set was decent. Abandoned the last of pulls because there's swelling right were the bar makes contact and the pain was getting worse. Better not be a hernia.

Jerks were good, squats were hard and the rest was pedestrian.

Scuba Ste

Molly wrote: »

Looks like you're sweeping the bar in nicely. Also, 70Kg bodyweight???

Cheers I've been trying to do it for ages but it's only seeming to click recently. Had snatch dysmorphia for a while.

Yeah my plan to make the 56's is going well . Got sick at Xmas and lost weight. Putting it back on ain't going well.

Scuba Ste

Saturday 18/2/12

Warm up
Mountain climbers
groin rotations
dislocates
1 leg glute bridge
x band walks
band pull aparts

Snatch
bar
30 xfew
40 x2xpulls
40 x2
50 x2
55 x2
59 x2
62 x2
64 x2
66 x2x0
64 x1
66 x1
60 x2

C&J
bar
30 x3jerks
40 x2
50 x2
60 x2
65 x2
70 x2
75 x2x2

Cleans
75 x2
80 x2
85 x2

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

Talking x too much

2 hours total. Snatch 1 1/4 hours; the rest 45 mins. About 45 mins of that snatch time was talking. Talking=misses.

Pelvis seems fine now. Got some supplements including creatine and caffeine tabs, see if it makes any difference.

Scuba Ste

Sunday 19/2/12

Warm up

Snatch
bar
30 x3
40 xpulls
40 xmiss+2
45 x2
50 x2
55 x1
60 x1
64 x1
66 x1
68 x5/6x1 missed 3rd or 4th set.

C&J
bar
30 x3 jerks
40 x3
50 x2
60 x2
67 x1
72 x1
77 x1
80 x3x1

Db Bench
12.5 x8
17.5 x5
22.5 x5
25 x3x5

YTW
3 x3x3/3

Curls
12.5 x3x10

Plate OH Ext
20 x4x12

Was hoping to go up to 70/80, 68/80 is close enough. Weird thing with the snatches is that the sets got better as they went on except for the miss. That's been happening the last while.

Molly

Do you have a set program? Lifting next week?

Scuba Ste

Molly wrote: »

Do you have a set program? Lifting next week?

Yes and yes.

The snatch, c&j and squats are programmed and I add on the upper body and core stuff myself. It's doubles most days with today being the optional 4th day of singles. It'll change next month and again as Seniors get closer.

Probably looks a bit a random right now but work and stuff gets in the way sometimes.

Scuba Ste

Tuesday 21/2/12

Warm up

Snatch
bar
30 x3
40 x pulls
40 xmiss+2
50 x2
55 x2
59 x2
62 x2
64 x2
66 x2
66 x1+0
66 x1+0
64 x1+0

Rack Jerk
bar
30 x3
40 x2
50 x2
60 x2
67 x2
72 x2
77 x2
80 x2x2

Back Squat
60 x5
80 x5
100 x5
110 x5

Sore, weak and tired.

Scuba Ste

Thursday 23/2/12

Snatch
bar
30 x3
40 xpulls
40 x2
45 x2
50 x3x1 1st rep was actually 47.5 because of misload but I still held it. KORE strength, yeah.

C&J
bar
30 x3 jerks
40 x2
50 x2
60 x2x1

In and out fairly quick.

Scuba Ste

Saturday 25/2/12

Snatch
bar
30 x3
40 xpulls
40 x2
50 x2
55 x2
59 x2
62 x2
65 x4x2/1+0/2/2

C&J
bar
30 x3 jerks
40 x2
50 x2
60 x2
65 x2
70 x2
75 x2
78 x3x2

Cleans
80 x2
85 x2
90 x1+0

Front Squat
70 x3
80 x3
90 x3
Gym closed

Didn't go to the Dublin Open in the end. Thought the weigh in was later, by the time I checked it was 10, too late to make it from my house. Wasn't that fussed anyway.

Snatched felt very good warming up and the top sets were pretty good. All the first reps felt nice, second were just horsed up anywhichway. I'll take 7/8 at 65.

C&J was grand. Cleans were grand and just had enough time to front squat a bit. Need to squat more.

Scuba Ste

Tuesday 28/2/12

Snatch
bar
30 x3
40 x pulls
40 x3
40 x3
50 x2
55 x1+0
59 x2
62 x1+0
62 x0+1
60 x2x0
60 x2x2

Rack jerk
bar
30 x4
40 x3
50 x3
60 x2
68 x2
74 x2
78 x3x2

Back Squat
50 x5
70 x5
90 x5
100 x5
110 x2x5

Inv Row bar at hip/box at knee
Floor x10
Box x10
+10 x2x10

Home, food, bed. Goodnight.