Pull up, pull down, stand tall

Scuba Ste

Thursday 3/5/12

Rehab and Warm up

Hurdle step overs
Overs unders
Quad walk
Dislocates
T-spine rotation
Cook hip lift
X band walks
OH 25 plate shrugs
Scap inv row

Snatch
bar
30
40
45
50 x2
55 x1
60 x1
65 x0+1
68 x0+0
70 x0

C&J
bar
30
40
50
60 x2
70 x1
78 x1
85 x1
90 x1
95 x0

Back Squat
50 x5
70 x3
90 x3
110 x2x3

Pull up
3x10

GHR
few

Wasn't happening with the snatch, couldn't get in the groove at all. C&J was better but the last jerk hit my chin, bleh. Write it off and move on.

Squats were easy, I wanted to do more.

Scuba Ste

Sunday 6/5/12

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

Power Snatch
bar
30
40
45
50 x2
55 x1
57 x4x1

Front Squat and Jerk
bar
30
40
50 x2+1
60 x2+1
70 x2+1
75 x2+1
80 x3x2+1

Was out Friday so trained today instead. Light day. Still feel a little sluggish though.

Scuba Ste

tuesday 8/5/12

Rehab and warm up
Hurdle step overs
Overs unders
Quad walk
Dislocates
T-spine rotation
Cook hip lift
X band walks
OH 25 plate shrugs
Scap inv row

Snatch
bar
30
40
45
50 x1
54 x3x1

C&J
bar
30
40
50 x1
60 x1
65 x1
70 x2x1

30mins stretching

Nearly forgot about this. Similar tomorrow. By Saturday it'l be over a week since I've gone heavy, should be interesting. Need to figure out my openers too. I'm thinking 74/94 ish.

Scuba Ste

Thursday 10/5/12

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 x3x1

C&J
bar
30
40
50 x2
60 x1
70 x1

Until Saturday.

Scuba Ste

Irish Seniors 2012

Snatch
73/77/81

C&J
93/97/100

230 sinclair. 250 by years end I hope.

6 out of 6 again, big game player that I am. 10kg comp PR. Fairly happy but I did want to push it a bit more tbh, coach was maybe a bit conservative. Maybe Seniors isn't the place for it though.

Black and white artistic-y photo

Started the day at 5am to get a lift up to Jordanstown and was absolutely wrecked by the end of the day. I lived pretty much on red bull and sports drinks all day but i felt quite good going onto the platform. As soon as I put down the last jerk though I wanted a bed to crawl into.

My left knee was giving me a bit of trouble the last couple of days and was really getting bad after the snatches, so much that I was just glad it didn't pop on any of the cleans. It didn't thankfully but it was pretty sore for a while after.

Going to take it a bit handy for a while and re-asses my goals. Haven't enjoyed a lot of the training recently. Training in DCU is very sh1t, zero atmosphere and while I like being part of the club the other lifters are mostly beginners and weaker and at a lower level which sometimes saps motivation. I've something coming up in June which won't let me train too often either so I'll have to work something out for that.

Didn't stick around for Sundays lifting because today was the final day of the football season and it did not disappoint. Watched City win the league with the final kick of the game and have spent the last few hours recovering from the shock and excitement. If only all weekends could be like this.

token

Great lifting Ste 6/6 aint too shabby! There was definitely a few kg left in the tank also.

Scuba Ste

Tuesday 15/5/12

Rehab and Warm up
Hurdle step overs
Overs unders
Quad walk
Dislocates
Wall slides
Cook hip lift
X band walks
12.5 DB OH Shrugs
Scap inv row

Power Snatch
bar xlots
30 xlots
40 x2x3
45 x2x3
50 x2x3

Power Clean
Bar
40
50 x3
60 x3
65 x3
70 x3

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

Push Press
bar
40 x5
50 x5
60 x5

GHR
3x8

This took a long time. Had planned on some shoulder prehab too but was in no humour to do it. Tut tut.

Fairly easy for the most part, didn't want to do too much. For the next few weeks I'm going to do a good bit of variation and work on my squat. 180 by the end of the year would be nice if a bit ambitious, we'll see.

Looking at videos, my hips move forward a lot in the second pull. I'll try to fix that too.

Scuba Ste

token wrote: »

Great lifting Ste 6/6 aint too shabby! There was definitely a few kg left in the tank also.

Thanks, I'll be hoping for a bit more at the Leinsters. Unless I do something stupid like not eat.

Scuba Ste

Thursday 17/5/12

Warm up

Snatch pull+hang below the knee
bar
30 x2+1
40 x2+1
50 x2+1
55 x2+1
60 x4x2+1

Clean pull+hang BTK+front squat+jerk
bar
40
50
60
65
70
75 x3

Front squat
60 x3
80 x3
90 x3
100 x3

Snatch pull/deadlift
40 x5
60 x3
70 x3
80 x3
90 x3

Inv Row
33 in 60s

That was harder than I expected, especially on the lower back. Kinda making up as I go along atm. Want to mess around with pulls and stuff and see how it helps or not. It takes a bloody age though and my shins are in ribbons.

Full lifts on Saturday.

Scuba Ste

https://www.youtube.com/watch?v=vWrZBMM9eKc

Scuba Ste

Saturday 19/5/12

Warm up
Rehab
Leg swings
Groin Rotations
Dislocates
Wall slides
Band pulls

Snatch
bar
30
40 x3
50 x3
55 x2x3
60 x2x3
64 x3

C&J
bar
40
50 x3
60 x3
65 x2x3
70 x2x3
75 x2x3

Back Squat
60 x5
80 x5
100 x5
110 x5
115 x5

RDL
60 x5
80 x5
90 x5
100 x5
105 x5 with straps
80 x10

DB Bench
12.5 x2x8
20 x5
25 x2x8
25 x4

Ext rotations
5 x2x10
YTW
4 x2x3+3

Triples feel good, it's not very heavy anyway but still. Jerks were all a bit forward.

Squats weren't too heavy but my left knee wasn't enjoying them too much. RDL's I've no idea, grand enough, not getting much stretch at the bottom. Meant to do a higher rep set on the squats but forgot. Need some wheels.

Pressing strength is awesomely bad.

Scuba Ste

22/5/12

Rehab and Warm up
Hurdle step overs
Overs unders
Dislocates
Wall slides
X band walks
OH Shrugs
Band Pulls

Power Snatch
bar
30
40 x3
50 x3
54 x2x3
57 x3
60 x3

Power Clean + Jerk
bar
40
50 x3
60 x3
65 x3
70 x3
75 x3
80 x3

Back Squat
60 x5
80 x5
90 x5
100 x5
110 x5
120 x5 Legit PR

Push Press
20 x8
40 x5
50 x5
60 x5
65 x5
70 x5 PR

GHR
4x8

Pullup
15 in 60 s
1x8, 1x4

HTFU session. All varying levels of difficult. All some kind of PR too.

Lifts were mildly hard. Squats and press was very hard. I haven't really been pushing squats hard tbh, will from now on. Finally figured how to GHR in that GHR in Santry, looking forward to some hamstrings. Tested pull ups.

Just going to push everything every week form now on and see how far I get until I break.

Going to kinda programme and coach myself too. I don't think multiple sets of doubles and singles do much for me and I don't really like them so I'm throwing my toys out of the pram and doing what I like for while. From June I'll do an online program I found that's just twice a week maxing out. FUN. Might drop into DCU the odd time though.

Scuba Ste

Sunday 27/5/12

Snatch pull+Hang btk
bar
30
40 x2x2+1
45 x2x2+1
50 x2x2+1
55 x2x2+1
60 x2x2+1
64 x4x2+1 including a miss

Rack Jerk
bar
40 x3
50 x3
60 x3
70 x3
75 x3x2

Clean Pull
60 x2x3
70 x3
80 x3
90 x2x3
95 x3

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

GHR
3x8

Been sick since Tuesday. I'm still a bit sick but over the worst, just had to get something done. Lots of snatches looking at now, didn't mean do so much.

Left knee felt a bit tender squatting.

Scuba Ste

Tuesday 29/5/12

Warm up and rehab
Leg swings
Groin Rotations
X band walks
Dislocates
Wall slides
Band pulls

Power Snatch
bar
30
40 x2x3
45 x2x3
50 x3
55 x3
60 x2x3 including 1 miss in first set and 1 full snatch second set

Power Clean & Jerk
bar
40
50 x3
60 x3
70 x3
75 x3
80 x3
83 x3

Back Squat
40 x5
60 x5
80 x5
100 x5
110 x5
115 x5
90 x10

GHR
2x8 and tired

In DCU. Snatches felt wrong but bossed the C&J. Knees feeling better on the squats but they were hard. GHR's are getting better but I was tired by then and not arsed doing any more.

Scuba Ste

Thursday 31/5/12

Warm up and rehab
Leg swings
Groin Rotations
X band walks
Dislocates
Wall slides
OH shrug
Scap inv row

Snatch pull+hang BTK
bar
30
40
45 x2x2+1
50 x2+1
55 x2+1
60 x2+1 abandon ship
Snatch pulls
65 x3
70 x3
75 x3
80 x2x3
85 x3
90 x3

Clean pull+hang from hip
bar
40 x2x2+1
50 x2+1
60 x2+1
70 x2+1
75 x2+1
80 x2+1
85 x3x2+1

Push Press
20 x8
40 x5
50 x5
60 x5
65 x5
70 x5
75 x2 tried third, no go

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

Massive pain in my pubic bone area put a stop to the snatch complex, pulls were done slower and didn't aggravate it so did those instead. Handy enough but I don't know how effective they are.

Cleans were fine. Press was better than last time, 3rd 75 was going nowhere though. Squats were squats, hard but not too hard, I want to push back squats atm.

Moved my grip in and all and now this. I'll see how it is in the next few days.

Edwardius

Scuba Ste wrote: »

Thursday 31/5/12

Massive pain in my pubic bone area put a stop to the snatch complex, pulls were done slower and didn't aggravate it so did those instead.

I think you need to pull with less vigour if it's hurting your pubic area :eek:

Scuba Ste

Dead Ed wrote: »

I think you need to pull with less vigour if it's hurting

Pull with less vigour? Is that as good?

I dunno I think I throw my hips into it too much. It just got really bad this time.

Edwardius

Scuba Ste wrote: »

Pull with less vigour? Is that as good?

I dunno I think I throw my hips into it too much. It just got really bad this time.

I was just being a filthbag .

Seriously though, I've the same issue, it's getting very bad now. I hadn't been sending the hips in enough but I've overcompensated massively now! I've a tendency to "Dimas" it a bit too so that's probably a compounding factor. Your snatches don't look like that should happen though, unless you've changed something since the seniors

Scuba Ste

Dead Ed wrote: »

I was just being a filthbag .

So was I but badly.

Seriously though, I've the same issue, it's getting very bad now. I hadn't been sending the hips in enough but I've overcompensated massively now! I've a tendency to "Dimas" it a bit too so that's probably a compounding factor. Your snatches don't look like that should happen though, unless you've changed something since the seniors

I moved my grip in a bit because I was getting bruised on the left side of my hip but now it hurts at the pubic bone. I'll see how it goes in the next few weeks.

No vigourous pulling for a while.

Edwardius

Scuba Ste wrote: »

So was I but badly.

I legitimately can't tell anymore. I'm giving up the internet and joining a monastery

token

weirdos

Scuba Ste

token wrote: »

weirdos

At least... No, your right

Scuba Ste

Sunday 3/6/12

Warm up
leg swings n stuff

Snatch
bar
30
40
50 x3
55 x2
60 x2
65 x2
69 x x1
72 x2

C&j
bar
40
50 x3
60 x3
70 x2
80 x2
85 x2
90 x2

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

Pull up
some

That was good.

Not much pain either. I think it's only pulls that cause it, I'm probably doing 'em wrong.

Scuba Ste

Thursday 7/6/12

Snatch
bar
30
40 x2x2
50 x2x1
55 x1
60 x1
65 x1
70 x0
70 x1
73 x1
76 x2x0

Back Squat
20 xfew
60 x3
80 x3
100 x3
110 x3
120 x3

That was all very hard. Snatches were really sloppy.

I'm doing this program until the Leinsters at least. I don't have time for anything more, barely have time to train at all during the week.

Scuba Ste

Sunday 10/6/12

C&J
bar
40
50
60 x2x1
70 x1
78 x1
85 x1
90 2x0
90 x1

Back Squat
60 x2x3
80 x3
100 x3
110 x3
120 x3
125 x3

GHR
BW x8
5 x8
7.5 x8

Another to forget. Squats aren't too bad I think I've done 125 x3. Doubled 90 last week, scraped a single together this week, such a cruel mistress.

I was going to follow up 125 with 10x10 but Ed stole my bar.

Losing weight too. Oh joy.

Edwardius

Scuba Ste wrote: »

I was going to follow up 125 with 10x10 but Ed stole my bar.

You'll be glad to hear that the gym closed before I could bust out my planned 250kg front squats

Scuba Ste

Thursday 21/6/12

Snatch
bar
30
40 x2x2
50 x2
55 x2 these were all powers
60 x3x2

Back Squat
bar
40 x5
60 x3
80 x3
90 x3
100 x3
110 x3

Pull ups
bw x5
5 x5
10 x3
15 x2x3
bw x8

Haven't trained since last Sunday. Too tired most evenings even without training and have a lot of work to do most evenings too. I've a week left until I'm qualified English language teacher and then things should be a bit more normal. Should be able to do something this weekend too.

Scuba Ste

Sunday1/7/12

Snatch
bar
30
40 x1power+1full
50 x1+1
55x 1+1
58 x1+1
61 x1+1
64 x1+1
64 x2 from BTK

Back Squat
bar x5
40 x5
60 x5
80 x3
100 x3
110 x3
115 x3

That felt awful. Was only in there an hour but it felt like two.

I've a week off so I'm going to try to train everyday. Morton is closed next weekend so I'll get as much done as possible before then. I'll do some conditioning too and eat as much as I can. Weight is 70.5kg atm.

Scuba Ste

Monday 2/7/12

Pulls+powers
bar
30
40
45 x2x2+1
50 x2x2+1
55 x1x2+1

Power clean+Power jerk
bar
40
50 x2
60 x2
70 x2

GHR
BW x8
5 x2x8

Db row
10 x10
20 x10
25 x2x10

Curls 12.5 3x10
Tri ext 12.5 3x10

Rowing
5 x30/on/off

Handy enough but still feel bolloxed.
Rowing computer thing was broken so I only did 5 mins, that's my excuse anyway. It was hard. I'll do some more tomorrow.

Scuba Ste

Tuesday 3/7/12

Warm up
stretch and activate

Snatch
bar
30
40
50 x1p+1f
55 x1p+1f
60 x1
63 x1
65 x1
67 x1
69 x1
70 x1

Back Squat
bar x5
40 x5
60 x5
80 x5
100 x5
110 x5
115 x5
120 x5

1 arm Db press
10 x8
14 x8
17.5 x8
20 x5

16kg Kb swings
5 x30/on/off

Snatches felt half decent and not too heavy, I'll start pushing them a bit now.

Conditioning is sh1t.