Pull up, pull down, stand tall

Scuba Ste

I don't even like chocolate that much so two eggs would need all kinds of psyching up to get through. I might need some ammonia too. And heavy metal music.

gymfreak

Scuba Ste wrote: »

I don't even like chocolate that much so two eggs would need all kinds of psyching up to get through. I might need some ammonia too. And heavy metal music.

Well...sharing is caring...Just sayin':D

Scuba Ste

Saturday 7/4/12

Warm up
Sumo squats
knee lifts
ham walks
dislocates
wall slides
bird dogs
airplanes
t push up
band pulls

Snatch
bar
30
40
45
50 x2
55 x1
60 x1
63 x1
65 x1
67 x10x1 w/ 1 min rest

PClean&Jerk
bar
30
40
50 x2
60 x2
70 x2
75 x2
78 x4x2

Back Squat
50 x5
70 x3
90 x3
100 x3
110 x3
120 x4x3

Fairly decent sesh, everything feeling handy enough. Good buzz in the gym too, everyone doing max singles while I fart around with 67.

Pizza and ice cream; the fuel of champions.

Scuba Ste

Sunday 8/4/12

Warm up
hurdle steps
overs unders
quad walk
dislocates
t spine rotation
cook hip lift
x band walk
scap inv row
OH 25kg plate shrug

Db bench
12.5 x2x8
20 x5
25 x5
30 x2x5

Inv Row
bench x10
10 x5x10

Plank
25 x3x60s

YTW
3x5/5

The small stuff takes more effort than anything else. Finished with planks for a while, I'm strong enough at them.

Scuba Ste

Monday 9/4/12

Leg session with the lads in The Edge Clontarf

Band Front Squats
50 x3+bands (45kg)
60 x3
70 x3
80 x3
90 x3
95 x3
100 x3
105 x1

Back Squat
110 x7
115 x2x7

GHR
haha x a few

Leg curl
x a few

Went out to the edge to train with a few of the lads there. Good craic, squats were grand but i have no hamstrings, none at all. GHR's were comical, I ended up just doing negatives because I had nothing there, the other lads were bouncing up like springs for reps. Did leg curls then which weren't much better.

Bands are really weird, they just don't give in and they pull ya all over the place if you let them. Couldn't even get my stance right some times. Nearly fell over doing back squats after it.

My legs are in a heap now. I jumped into a cold bath when I got home, should be fun tomorrow.

Scuba Ste

Thursday 12/4/12

Power Snatch from hip
bar
30
40
50 x2
55 x1
58 x1
60 x3x1

Power Clean from hip
bar
40
50
60 x2
65 x1
70 x1
75 x1

Rack Jerk
bar
30
40 x2
50 x2
60 x2
70 x2x1

Legs have been ridiculously sore since Monday, walking has been a challenge. Couldn't get into good positions off the floor or from the knee so just went from the hip. Should be good to go from the floor again on Saturday.

Was planning a lighter week next week but this week will do. Can't believe how sore I've been.

Scuba Ste

Sunday 15/4/12

Snatch
bar
30
40
45
50 x2
55 x1
60 x1
63 x2x1

C&J
bar
30
40
50
60 x1
70 x1
75 x1
80 x1

Back Squat
75 x3
95 x3
110 x1
120 x1

Hams are still a bit sore but not stopping me getting into position. Back at it this week. 4 weeks to go.

Paudee

Scuba Ste wrote: »

4 weeks to go.

Well that's depressing

Hanley

Scuba Ste wrote: »

Hams are still a bit sore but not stopping me getting into position.

That's good. You're only as strong as your weakest muscle and you're only as loose as your tightest.

Paudee

Hanley wrote: »

That's good. You're only as strong as your weakest muscle and you're only as loose as your tightest.

Once he's fully aware of it he should be fine.

Hanley

Paudee wrote: »

Once he's fully aware of it he should be fine.

He might not know yet. Needs more patience.

Scuba Ste

A bit weirded out that you decide to flirt with each other in my log but have at it, we live in a modern society and all.

Functional screen this morning. My right hip flexor is impinged and my left glute med is weak causing the right side to take up the slack and impinge itself. Got some stuff to do and she recommended not going below parallel for a week or so.

Anyone know where to get a hockey or cricket ball.

Hanley

Scuba Ste wrote: »

A bit weirded out that you decide to flirt with each other in my log but have at it, we live in a modern society and all.

Functional screen this morning. My right hip flexor is impinged and my left glute med is weak causing the right side to take up the slack and impinge itself. Got some stuff to do and she recommended not going below parallel for a week or so.

Anyone know where to get a hockey or cricket ball.

Elverys suffolk street, top of the stairs on the right, for a hockey ball.

I'd say all of them half them, but that's where I got mine.

Scuba Ste

Tuesday 17/4/12

Warm up and rehab stuff

Power Snatch
bar
30
40
45 x2
50 x1
54 x1
57 x1
60 x10 x1

Rack Jerk
bar
30
40 x2
50 x2
60 x1
70 x1
77 x1
82 x6x1

Front Squat to parallel
50 x2x3
70 x3
80 x3
90 x3
100 x3
105 x3
110 x3

GHR
4x5

Pull up
3x8

Not a fan of powers or high squats. Hip is feeling a bit better though.

It was all fairly handy anyway.

Scuba Ste

Thursday 19/4/12

Warm up and rehab

Power Snatch
bar
30
40
45
50 x2
54 x1
58 x1
61 x1
63 x1
66.5 x1 miss loaded, still caught it :cool:
65 x5x1+1 miss+1 caught below parallel

Power Clean+Jerk
bar
30
40
50 x2
60 x2
70 x1
75 x1
80 x6x1

Push Press
20 x8
30 x5
40 x5
50 x5
55 x3
60 x3
65 x3x3

RDL
65 x5
80 x5
90 x5
100 x5 straps on
110 x5

YTW
4 x2x3+3

Seated Ext Rotation
4 x3x8

Good sesh. I don't know how much I like power versions, they just feel slow. I don't if it's my timing or something. My everything is sore now.

Scuba Ste

Saturday 21/4/12

Warm up and prehab

Power Snatch
bar
30
40
50 x2
54 x1
57 x1
60 x1
63 x1
65 x1
67 x1
69 x0
70 x2x1 token PR

Power Clean+Jerk
bar
30
40
50
60 x2
70 x1
75 x1
79 x1
81 x3x1

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

GHR
6x5

Inv Row
bench x10
10 x5x10

Still not going below parallel. 70's were caught parallelish maybe slightly below, especially the first rep. Just realised now PC were 81 not 82, easy anyway. Squats are just a waste of time, have to do something but going above parallel feels woeful.

Scuba Ste

Tuesday 24/4/12

Warm up + rehab

Snatch
bar
30
40
45
50x2
55 x1
60 x1
64 x1
66 x1
68 x6x1

Front squat + Jerk
bar
30
40 x2+1
50 x2+1
60 x2+1
70 x2+1
78 x2+1
82 x2+1
85 x4x2+1

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

Db Bench
12 x8
17.5 x5
24 x5
30 x3x5

GHR
4x8

Ext Rot
6 x3x8

Was really hoping to go for some heavy reps tonight but alas the first 68 was wobbly and Harry said no. The rest were routine enough though. From Thursday I've been promised some max efforts which is just as well because the volume stuff is starting to do my head in tbh.

I think 110x3 is some kind of PR, which is not really worth celebrating, next week I'll see how many I can get at 120.

Trying to get my hams a bit stronger. Some serious cramping in the calves from the GHR's, any idea's what that might be?

Sangre

I don't know what causes cramping but my calves threatened to do the same first two times I moved away from machine to doing them full on on the lat machines. It stopped after first two times.

Hanley

Scuba Ste wrote: »

Trying to get my hams a bit stronger. Some serious cramping in the calves from the GHR's, any idea's what that might be?

Tissue quality is probably the most obviously one. Do much release work on them? Stick? Golf balll? Hockey ball? The roller isn't much use for em.

Scuba Ste

I do them using a proper machine with foot plate so it's not that.

Tissue quality is poor. It's one area that I rarely stretch or roll and that's chronically tight. Such a useless bunch of muscles.

Thanks.

Scuba Ste

Thursday 26/4/12

Rehab and warm up

Snatch
bar
30
40
45
50 x2
55 x1
60 x1
64 x1
68 x1
71 x1
74 x1
76 x1
78 x3xmiss

C&J
bar
30
40
50
60 x1
70 x1
78 x1
84 x1
88 x1
92 x1
96 x2xmiss jerk

Pissed with how crap that went. 76 equals a PR from September. 7 months ago. Try again Saturday.

token

I had an even worse session on Wednesday night. I couldn't even bring myself to log it. Trying again tonight also.

Paudee

Scuba Ste wrote: »

Pissed with how crap that went. 76 equals a PR from September. 7 months ago. Try again Saturday.

I hadn't PR'd on a clean in 8/9 months untill last week, luckily, i've discovered the problem.

We're weak and shit.

token

Paudee wrote: »

I hadn't PR'd on a clean in 8/9 months untill last week, luckily, i've discovered the problem.

We're weak and shit.

I thought I had fully moved into the acceptance phase of this and would be less bothered. Nope. I was so sad. No more thrill seeking bi-cycling down hills for me.

Scuba Ste

token wrote: »

I thought I had fully moved into the acceptance phase of this and would be less bothered. Nope. I was so sad. No more thrill seeking bi-cycling down hills for me.

I thought the bi-cycling was good for squats. I'd give it a go but it sounds too much like LGBT to me.

Scuba Ste

Paudee wrote: »

I hadn't PR'd on a clean in 8/9 months untill last week, luckily, i've discovered the problem.

We're weak and shit.

I realised that long ago. Thought I'd try a technique approach. Didn't work either. Becoming a 130kg strongman is the obvious choice now.

Scuba Ste

Saturday 28/4/12

warm up stuff

Snatch
bar
30
40
45
50 x2
50 x1
60 x1
64 x1
68 x1
72 x1
75 x1
78 x1 +2kg PR
80 x1 +4kg PR
83 x1 +7kg PR Get the fuck in

Power Clean + Jerk
bar
30
40
50 x2
60 x1
70 x1
78 x1
83 x1
88 x1
91 x1 PC PR no.2
95 x2x1 PC attempts but caught in full clean

Front Squat
40 x3
60 x3
80 x3
100 x2
110 x2
120 x2 Rep PR
125 x1 PR
130 x1 PR no. 3

Other Stuff
GHR 5 x3x5
Inv Row 15 x3x10
Curls 15 x3x10
Tri Pushdown 3x10
Ext Rot 7.5 x3x8

Fuck DCU and it's shitty gravity. Much better training with people stronger than you. Steve from the edge got 83 and so did Erin so I had to do I too. Happy days. It was an ugly snatch, my hips and shoulders were all over the place. I noticed on video on Thursday that I was receiving the bar with hips pointed in all weird directions, I'd say today was worse. Don't care though.

I think 90 was my best Power Clean, might be 87 can't remember. Some sprinter dudes were doing 105 fairly easy which is humbling.

Best front was 120. Doubled it and didn't think 130 would be there but 125 was handy so went for 130 and it was decent.

Eat and rest for 2 days and see how next week goes. Feeling good today though.

token

Scuba Ste wrote: »

Saturday 28/4/12
78 x1 +2kg PR
80 x1 +4kg PR
83 x1 +7kg PR Get the **** in

Ah I knew someone had to have been taking deposits from Aprils allotted PR allowance. Nice PR!

Scuba Ste

token wrote: »

Ah I knew someone had to have been taking deposits from Aprils allotted PR allowance. Nice PR!

Cheers. It had to happen sometime. I was this close to a FML type post.

Looks like your training is coming together too. Hopefully it all comes together in Belfast.

Scuba Ste

Tuesday 1/5/12

Rehab and warm up
Sumo squats
Knee lifts
Ham walk
Dislocates
Wall slides
Bird dogs
1 leg RDL
T Pushup
Band pull apart

Snatch
bar
30
40
45
50 x2
55 x1
60 x1
65 x1
69 x1
73 x1
76 x1
79 x1
81 x3x0

C&J
bar
40
50 x2
60 x1
70 x1
78 x1
85 x1
90 x1
95 x1
98 xclean, no jerk.

Happy enough with that, wasn't expecting too much. No emo here.

Second 81 nearly crashed on my head, first time I've ever lost it like that. Third attempt I just didn't get under, same with the 98.

One more heavy session on Thursday and then taper, taper, taper, peak. So I'm told anyway.