Pull up, pull down, stand tall

Scuba Ste

Thursday
1/3/12

Warm up

Snatch
bar
30 x3
40 x3 pulls
40 x3
45 x3
50 x0+1 crap
54 x0+1 crap crap
54 x2
58 x2
60 x2
62 x2

Front Squat + Jerk(+ squat jerk up 60kg PR?)
bar x few jerks
30 x3 jerks
40 x2+1
50 x2+1
60 x2+1
68 x2+1
74 x2+1
78 x2+1
81 x3x2+1

Front Squat
70 x3
80 x3
90 x3
95 x2x3

Snatches were feeling rough then got better. I don't know if work is making it hard to recover or what but mid week snatches feel fairly rough. Was planning a few sets below 60 to keep it light but after the misses I thought I wouldn't even get there. Felt a lot better after so went up but didn't do multiple sets, dunno what to do really. Keep going when they feel good or hold off til the weekend. Harry's away so I'm kinda coaching and lifting at the same time which isn't ideal either. Confusing session.

Jerks were grand. Squat jerks are awesome, been doing light ones warming up, got to 50 on Tuesday, tried 60 today, stuck it.

Scuba Ste

Saturday 3/3/12

Warm up

Snatch
bar
30 x3
40 xpulls
40 x2
45 x2
50 x2
55 x1+0
59 x2
62 x2
64 x2

C&J
bar
30 x3 jerks
40 x3
50 x2
60 x2
67 x2
73 x2
77 x2

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

Taking it kind of handy because I'll be training again tomorrow. Not sure if that's a good idea or not. Like Thursday I'm still thinking I should push it if I feel there's more there and maybe have a crappy day tomorrow. I'll have a word with Harry about percentages because at the moment I feel like I'm just spinning my wheels. Heart says go, head says no. Stupid head. Hopefully I'll hit some decent singles tomorrow.

Skwats were all speedy.

Scuba Ste

Sunday 4/3/12

Warm up
Snatch
bar
30 x3
40 x pulls
40 x2
50 x2
55 x1
60 x1
63 x1
66 x1
69 x1
71 x11xx1

C&J
bar
30 x3 jerks
40 x3
50 x2
60 x1
70 x1
77 x1
80 x1
83 x3x1

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

Push Press
20 x8
30 x5
40 x5
45 x5
50 x5
55 x5
60 x3x3

Shoulder Circuit (Scap pushup+5/pull up+5/OH Shrug+30/Inv Row+5)
3x15

Curls
15 3x8

Plate Ext
25 3x12

Haven't gone above 70 in an age so happy enough with the snatch. C&J were no bother, think I've done 84 for a few singles before so getting close to that again.

Squats were handy, presses too, flew through the shoulder circuit and the curls were probably the hardest thing of the day.

Scuba Ste

Tuesday 6/3/12

Warm up

Snatch
bar
30 xfew
40 xpulls
40 x2pull+2
45 xsame
45 x2
50 x2
54 x2
57 x2
60 x2x2
62 x4x2

Rack Jerk
bar
30 x3
40 x3
50 x2
60 x2
68 x2
74 x2
78 x2
80 x2x2
82 x2

Back Squat
60 x5
80 x5
100 x5
110x 3x5

Pull up
Blue band 3x12

Snatches were fine but looking back I have hit 64 6x2 in November. Hmmm.

Jerks were easy. So were squats.

Eating more. Eating = strength.

Scuba Ste

Thursday 8/3/12

Warm up

Snatch
bar
30 x3
40 x pull
40 xpull +2
45 xsame
50 x2
54 x2
58 x2
61 x2
63 x2
65 x2/x1/2/2

Front squat+Jerk
bar
30 x3
30 x2+1
40 x2+1
50 x2+1
60 x2+1
70 x2+1
76 x2+1
80 x2+1
83 x2+1

Front Squat
70 x3
80 x3
90 x3
95 x3
100 x2x3

Everything is close to previous PR levels. I've done 65 for 3.5 sets of doubles, I think 84 for sets of FS+J and 4x3 with 100 for Front squats, not in the same session though so session PR it is.

Good session really, even the bad reps feel better than good ones used to. Hopefully get some good doubles on Sunday, I think next week it's back to singles.

Scuba Ste

Sunday 11/3/12

Snatch
bar
30 x3
40 xpulls
40 pulls+1
45 xsame
45 x2
50 x2
55 x2
59 x2
62 x x1
64 x2x2 missses
60 x miss

C&J
bar
30 x3 jerks
40 x3
50 x2
60 x2
70 x2
77 x1 xclean
82 x2

Really rubbish. Just wasn't happening on the snatches and then I missed a 77 clean.

This is happening too regularly. I get up to 64/65 and start missing reps. I'm thinking a lighter volume week might be good. Also thinking multiple sets of doubles and construction work don't go together well. Also the right side of my pelvis (maybe iliac crest/spine) is very sore and bruised lately, keep smashing the bar into it which affected the snatches slightly.

Scuba Ste

Tuesday 13/3/12

Warm up and stretch

C&J
bar
30 x3 cleans
40 xpulls
40 x3 cleans (forgot about jerks)
40 x3 jerks
40 x3 C&j
50 x2
60 x1
67 x1
72 x8x1

Front Squat
60 x3
70 x3
80 x3
90 x3

Done. Light session. Didn't snatch because my pelvis is bruised and sore.

Scuba Ste

Thursday 15/3/12

Snatch
bar
30 x3
40 x1 just testing

C&J
30 xfew
40 x2x1+2
50 x2
60 x1
67 x1
72 x1
76 x3x1

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

Reverse Hyper
20 x10
40 x2x10

Still light, tried out snatches. Bruising is going down so I'll snatch something at the weekend.

Hanley

Scuba Ste wrote: »

Tuesday 13/3/12

Warm up and stretch

C&J
bar
30 x3 cleans
40 xpulls
40 x3 cleans (forgot about jerks)
40 x3 jerks
40 x3 C&j
50 x2
60 x1
67 x1
72 x8x1

Front Squat
60 x3
70 x3
80 x3
90 x3

Done. Light session. Didn't snatch because my pelvis is bruised and sore.

Blue balls?!

Scuba Ste

Hanley wrote: »

Blue balls?!

No my balls are fine thanks.

Just the left side of my pelvis is a bit tender. The bony part that sticks out, iliac crest?

Scuba Ste

Paddy's Day

Warm up
Snatch
bar
30 x2x3
40 x2x3
45 x3
50 x1
55 x1
58 x1
60 x1 "no hands no feet" up to here
60 x3x1 normal snatch

Front Squat
50 x5
70 x3
80 x3
90 x3

Db Bench
12.5 x8
17.5 x5
22.5 x5
25 x5
27.5 x2x5

First time trying the NHNF snatch up to heavyish weight. Hard to move too fast with it. 60 felt really slow. Makes you get under fast though. Pelvis was a bit sore on these but not too bad on the normal reps. Might have to think of changing my grip if it continues.

Hanley

Just googled NHNF. It teaches you go get under the bar faster yah?

Molly

Yeah, was a big discussion over on pendlay about it recently

Scuba Ste

Yeah. You can read more on the pendlay forum but yeah because you can't pull as explosively because of the grip, you have to get under faster to catch it.

The new US coach apparently teaches it. Nice but strange movement, especially the second pull.

Scuba Ste

Tuesday 20/3/12

Warm up
Side Lunge
Leg swings
groin rotations
1 leg glute bridge
clams
Dislocates
wall slides
scap pushups
YTW

Snatch
bar
30 xfew
40 xfew pulls
40 x2 pulls+1 snatch
40 x2
45 x2pulls +1 snatch
45 x2
50 x2
*15 in 15*
54 x1
57 x1
60 x12/13x1 missed second

Front squat +Jerk
bar
30 xfew
40 x2+1
50 x2+1
60 x2+1
67 x2+1
72 x2+1
76 x2+1
80 x4x2+1

Front squat
70 x3
80 x3
90 x3
95 x3
100 x2x3

Inv Row
bW x10
Box x10
10 x3x10

Plank
25 x3x30s

New program. Snatches on the minute. Was handy enough, so it should be, missed the second by just not concentrating which I do frequently. 8 weeks to Seniors. 2 weeks to Uni's.

Scuba Ste

thursday 22/3/12

Warm up
stretch
side lunge
leg swings
dislocates
wall slides
band pulls

Snatch
bar
30 x few
40 x pulls+ few
45 x same
45 x2
50 x2
55 x1
59 x1
62 x8x1

C&J
bar
30 x3 jerks
40 x3
50 x2
60 x2
70 x1
76 x1
79 x6x1

Push Press
20 x8
30 x5
40 x5
50 x5
55 x3
60 x3
65 x3

Lifts mostly on the minute again. Tired enough at the end.

Scuba Ste

Saturday 24/3/12

Warm up
Sumo squats
mountain climbers
groin rotations
dislocates
wall slides
glute bridge
clams
x band walks
band pulls

Snatch
bar
30 xfew
40 xpulls+snatchesx few
50 x2
55 x1
60 x1
63 x10 x1

Power Clean&Jerk
bar
30 xfew jerks
40 xfew
50 x2
60 x2
70 x4x2

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

Breezed through this. Snatches were on the minute again. Whilst going through some stuff with a friend too, so success.

Some bloke asked what I weighed when squatting and looked disapprovingly. Almost put me in a bad humour but it's best to ignore the ignorant.

Scuba Ste

Sunday 25/3/12

Warm up
stuff

Pull ups
Red Band 3x10

Db Bench
12.5 x5
20 x5
25 x5
30 x5

Plank
25 x45s/45s/30s

Shoulder Circuit (Scap pushup+5/pull up+5/OH Shrug+30/Inv Row+5)
3x15

Db Curls
15 2x10

Tri Push downs
43 2x10

Wrecked by the end. Losing an hour and a small breakfast do not make for a good session.

Weight was 71 on the button yesterday.

Scuba Ste

Tuesday 27/3/12

Warm up
side liunge
mountain climbers
groin rotations
dislocates
wall slides
cook hip lift
clams
scap pushup
YTW

snatch
bar
30
40 x2x pulls+2
45 x same
50 x2
55 x1
59 x1
61 x1
63 x12x1 on da minute

C&J
bar
30
40
50
60 x2
70 x1
77 x1
82 x8x1 kinda on da minute

Fronts
60 x3
80 x3
90 x3
95 x3
100 x4x3

Snatches were easy.

Front Squats equals a PR. Done in IP without any lifting beforehand. Coming together nicely now.

Probably open with 70/85 on Saturday. May try sneak a PR on the snatch.

Paudee

Here, you know stuff.. How many have signed up for the open?

What are the lifting times going to be?

Scuba Ste

I don't know anything. I asked tonight how many were they expecting, "a good few" apparently. There was nearly 30 last year I think.

Scuba Ste

Wednesday 28/3/12

Warmed up

Push Press
20 x8
30 x5
40 x5
50 x5
60 x3
65 x3
70 x3

Inverted row (bar at hip/bench at knee)
bench x10
10 x4x10

Plank
25 x3x45s/1'15'' rest

YTW
3 x3x3/3

External rotations
5 x3x8
Internal on bench
5 x3x10

Db Curls
15 x3x10ish

Tri Pushdowns
43 x12
50 x2x10

Stretched to bejaysus.

Gonna test rows again when I get to 5x10. Got 30 in 1 minute when I could do 5x10 without weight.

I'll do pull ups and bench on sunday if I can.

Scuba Ste

Thursday 29/3/12

Warmed up

Snatch
bar
30
40 xpulls+2
40 x2
45 x1
50 x3x1

C&J
bar
30
40 xpulls+2
50 xsame
55 x1
60 x1

I light days.

Scuba Ste

Saturday 31/3/12

Universities - DCU

Snatch
70/73/75 Comp PR

C&J
86/91/96PR

6/6, happy days. Small PR's to boot. Roll on to Seniors now.

Won a medal too, yay me.

Scuba Ste

https://www.youtube.com/watch?v=51Rx8MLkyiA

Scuba Ste

Tuesday 3/4/12

Warm up
roll/stretch
sumo squats
leg swings
groin rotations
Dislocates
wall slides
1 leg glute bridge
x band walks
scap pushups
YTW

Snatch
bar
30
40
45 x2
50 x2
55 x1
60 x1
63 x1
65 x12x1 w/ 1 min rest

Front Squat + Jerk
bar
30
40
50 x2+1
60 x2+1
70 x2+1
77 x2+1
82 x4x2+1

Front Squat
70 x3
80 x3
90 x3
100 x3
105 x2x3

Pull up
red band 2x12/1x10

Felt pretty good, no real hangover from Saturday. Snatches were all solid, jerks were handy and squats were easy, what more can you ask for. Trying to be more aggressive with the second pull now. Seeing how fast clarence is made me feel bad.

Right hip is being a nuisance recently though. I gave up injuries for lent so it can stay ignored for the week.

Hanley

Looked really good on all of those. C&Js looked super easy!! And that last snatch was so fast I only managed to see the top of it

Scuba Ste

Hanley wrote: »

Looked really good on all of those. C&Js looked super easy!! And that last snatch was so fast I only managed to see the top of it

Thanks. I was too fast for the camera. It was more of training competition with Seniors in 6 weeks. I plan on pushing it a bit more then.

Scuba Ste

Thursday 5/4/12

Warm up
hurdle steps
overs unders
quad walk
dislocates
t spine rotation
cook hip lift
x band walk
scap inv row
OH 20kg plate shrug

Snatch
bar
30
40
45
50 x2
55 x1
60 x1
63 x1
65 x8x1

C&J
bar
30
40
50 x2
60 x2
70 x1
77 x1
82 x1
85 x6x1 including some ropey jerks

RDL
70 x5
90 x5
100 x5

Felt fairly wrecked coming into the heavier snatches. Whereas Tuesday they were nice and handy tonight they were all effort. Couple of press outs in the jerk, last 3 were decent. Just smashed at the end. Can't always be easy.

Probably not eating as much as I could this week. I'll eat more before the weekend, maybe buy myself an egg or two to scoff.

gymfreak

Scuba Ste wrote: »

Probably not eating as much as I could this week. I'll eat more before the weekend, maybe buy myself an egg or two to scoff.

Pffffft...an egg or two...amateur!:P:D