Pull up, pull down, stand tall

Scuba Ste

Thursday 5/7/12

CnJ
bar
40
50
60 x2x2
70 x1
77 x1
83 x1
87 x0 miss a clean ffs
87 x1 stuck it
90 x1

Front Squat
bar
40 x5
60 x3
80 x2
90 x1
100 x1

GHR
bw x8
5 x8
8 x8
5 x8

Pull up
bw x5
5 x3
10 x3
15 x3
20 x3

Curls
15 x2x10

Skull crusher
EZ bar +20 x2x10
Pushdowns
to infinity

Crashed the bar against my throat on one of the warm ups. Still sore.

Arsed about really. I'll do something tomorrow. 'Forgot' about conditioning. Might do some crossfit tomorrow, might do grace, might not.

Scuba Ste

Friday 6/7/12

Snatch
bar
30
40
50
55 x2
60 x1
65 x1
68 x1
71 x1
74 x1
76 x2x0
76 x1
60 x2
63 x2x2

Back Squat
60 x2x3
80 x3
100 x3
110 x3
120 x3
125 x2

CG Bench
bar
30 x5
40 x5
50 x2x5 haha

home.

Snatches felt mostly nice.

Scuba Ste

Monday

9/7/12

Power Snatch
bar
30
40
45 x2
50 x2
55 x2
58 x2
60 x2
62 x2 full

PC+PJ (including some squat jerks)
bar
40
45 x2
50 x2
55 x2
60 x2
65 x2 (squat jerk PR city)
70 x2
75 x2

curls and pushdowns
3x 10 and 4x10

Not mad heavy, just something to do. I'd like to squat jerk more

https://www.youtube.com/watch?v=9fvCCN-UgJg

Scuba Ste

Tuesday 10/7/12

C&J
bar
40
50
60 x2
70 x1
77 x1
83 x1
88 x1
91 x1
94 x fall over
94 x1
97 x1
99 x clean, no jerk
75 x2x2

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

Fell on my arse on one of the cleans, not even a cool dump just sat down and fell back. Got it again though and the cleans got better. I was walking around for about 5+ mins looking for plates and it messed up my cleans. Squats were horrid but I got them done. Hopefully I'll get some PR's soon.

Scuba Ste

Friday the 13th

Snatch
bar
30
40
50 x2
55 x2
60 x1
65 x1
68 x1
71 x3xnope

Back squat
40 x5
60 x3
80 x3
100 x3
110 x3
120 x3
130 x1+fail

Less said the better.

Scuba Ste

Sunday 15/7/12

Power snatch from BTK
bar
30
40
50 x2
55 x2
58 x2
60 x2
62 x2
64 x2x2

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

Pull ups
7.5 x3
12.5 x3
17.5 x3
22.5 x2

GHR
7.5 x3x8

Just to do something. Bunch of weirdos took over the place.

Scuba Ste

Tuesday 17/7/12

C&J
bar
40
50
60 x2 + squat jerk
65 x1 + squat jerk
70 x1 + squat jerk
77 x1
83 x1
88 x1
92 x1
95 x clean no jerk
98 x same
100 x clean didn't try to jerk
103 x2x0

Back Squat
60 x3
80 x3
100 x3
110 x3
120 x3
130 x3 pr

Bench and Kurl
CG 60 x2x5
curls 17.5 x3x5

Small squat rep pr, clean and jerks were cack. Going to give this 2 times a week a real go and see how it pays off.

Scuba Ste

Sunday 22/7/12

Snatch
bar
30
40
50 x2
55 x2
60 x1
64 x1
68 x1
71 x1
74 x1
77 x3x0 merde!

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

GHR
x8
5 x5
10 x2x5
x8

Pull up
x5
5 x3
10 x3
15 x3
20 x3
25 x3

1 arm press
12.5 x2x8
17.5 x5
20 x5

curls
17.5 x3x6

Pushdowns
3x10

Awesome session.

Scuba Ste

Thursday 26/7/12

Snatch
bar
30
40
45 x3
50 x2
55 x2
60 x1
64 x1
68 x1
72 x1
75 x1
77x0
77 x1
79 x0
79 x1
81 x2x0
63 x3x2

Back Squat
60 x2x3
80 x3
100 x3
110 x3
120 x3
125 x2+pinned on the 3rd rep

Best snatches in a while. I should have gone for a third rep on the 81, the second was better and very close.

Need to be a bit more aggressive and fast on the warm up weights. I just do enough a lot of the time and the heavier weights aren't as fast as a result.

It's Olympic time now. Couch, food, remote control and laptop all day.

Scuba Ste

Sunday 29/7/12

C&J
bar
40
50
60 x2
70 x1
78 x1
84 x1
90 x1
95 x1
98 x2xno jerk

Giant xfit like wod set
Back squat
60 x3
80 x3
100 x3
110 x3
115 x3

CG Bench
20 x8
40 x5
50 x5
60 x5

Db row
12.5 x8
20 x8
25 x8
30 x8

I would have tried the 98 again but it was 12.50 so I rushed through the squats, bench and rows in ten minutes. Crap for time PR.

Scuba Ste

Sunday 4/8/12

Snatch
bar
40
45
50 x2
55 x1
60 x1
65 x1
70 x1
74 x1
78 x1
81 x2x0

Front Squat
20 x5
60 x3
80 x3
100 x3
110 x2

GHR
bw x8
5 x8
10 x8

Pull up
bw x5
10 x3
20 x3
25 x3
12.5 x2x5

1 arm press
12.5 x8
17.5 x8
20 x2x5

curls and pushdowns
17.5 x8,5,5/something 3x10

Scuba Ste

Wednesday 15/7/12

Snatch
bar
40
50
55 x2
60 x1
65 x1
69 x1
74 x1
76 x1
78 x0
78 x1
80 x1
82 x4x0
63 x2x2
65 x2

Back Squat
60 x5
80 x3
100 x3
110 x3
120 x3
125 x2
100 x10

Trained last week missing a 95 clean twice.

Wayne was in DCU so I went to train. At least the misses are getting heavier. That's the heaviest I've snatched since Seniors. Eating more too.

Scuba Ste

Saturday 18/7/12

C&J
bar
40
50
60 x2 (power+full)
60 x1
70 x1
78 x1
85 x1
90 x1
94 x1
98 x1
101 x1 +1kg PR
104 x3 clean +4kgPR's
82 x2
84 x2 missed 2nd jerk
85 x2 missed 2nd jerk

Back Squat
60 x5
80 x3
100 x3
110 x3
90 x10

GHR
bw x8
5 x8
10 x2x8

Feel bandjacksed x100

Today was a good day. Jerks at 104 weren't really close, but I'll take 101 and 3 cleans at 104. Cleans felt horrible warming up but decent enough at 100+. I hate squatting after cleans.

Scuba Ste

Sunday 19/7/12

Pull ups
bw x5
10 x3
15 x3
20 x3
25 x3
bw x12
s/s
CG bench
20 x8
40 x5
50 x5
60 x5
65 x2x5

Hanging leg raises
3x15

curls
17.5 x5/5/10
s/s
skullcrusher
EZbar+20 x3x10

inv row
2x10

pumped. Also did some handstand pushups because Chinese people do them.

Scuba Ste

Wednesday

Snatch
bar
30
40
50 x2
55 x2
60 x1
65 x1
69 x1
73 x2x0
73 x1
75 x2x0

Bsquat
70 x5
90 x3
100 x3
110 x3
120 x3
130 x3
105 x10

RDL
70 x5
90 x5
100 x5
105 x10

Scuba Ste

Saturday 25/8/12

C&J
bar
40
50
60 x2
70 x1
80 x1
87 x1
92 x2x0
75 x2x2

BAck Squat
60 x5
80 x3
100 x3
110 x3
115 x3
90 x10

GHR
x8
5 x8
10 x8
15 x5

A week to forget. Next week won't be much better, I may not even get a chance to train. Ugh.

Scuba Ste

SUnday 26/8/12

1 arm press
12.5 x2x8
20 x3x6
s/s
1 arm row
17.5 x2x8
30 x2x8, 1x10

side planks
5 x45s
10 x2x30s

Curls
10 x2x8
17.5 x2x8,1x6
s/s
skullcrushers
EZbar+10 x2x8
+25 x2x8,1x10

facepulls
3x10

Scuba Ste

Sunday 2/9/12

Snatch
bar
40
50 x2
55 x2
60 x1
65 x1

C&J
Bar
50
60 x2
70 x2
75 x1

Back Squat
55x5
70 x3
90 x3
110 x3
120 x3

RDL
70 x5
90 x5
100 x2x5

CG Bench
65 x5

Pull ups
20 x3
BW xfew

Training once a week is the way to go. Enforced deload type of week. Hoping next week is better.

Scuba Ste

Scuba Ste wrote: »

Hoping next week is better.

Lololol

Last Thursday 6/9/12

Snatch
bar
40
50 x2
55 x2
60 x1
65 x1
68 x1
71 x1
73 x2x0
73 x1
75 x1

Back Squat
60 x5
80 x3
100 x3
110 x3
100 x8

Sprained my ankle yesterday. Time to D:ream

https://www.youtube.com/watch?v=dIj-6fr2SlI

Scuba Ste

Sunday 16/9/12

Ankle rehabbing etc

Snatch pulls
up to 70 for triples

Snatch deads
up to 90 for triples

CG Bench
60 2x5

Chins
2x10, 1x7

Curlz

Some pulls to see how the ankle reacted. It's not too bad actually, mobility is decent enough, strength is ok. I'll try some squatting and maybe powers next Sunday. On Wednesday I'll do more rehab, 1 leg and pull stuff.

Scuba Ste

Wednesday 19/9/12

Stretching and activating etc

Power Snatch
bar
40
50 x2
55 x2
60 x2
63 x3x2 includes full snatches

Power Clean and Power Jerk
bar
40
50
60 x2
65 x2
70 x2
75 x2x2

Paused Squat
bar x many
40 x5
60 x5
70 x5
80 x5

RDL
60 x8
80 x5
90 x5

Testing the waters. Ankle feels mostly fine. Caught a few snatches in the bottom and it din't feel too bad. Paused squats to stretch a bit, don't know how useful that is tbh.

Scuba Ste

Friday 21/9/12

Power Snatch
bar
40
50 x3
55 x2
60 x2
63 x2
65 x3x2? some probably a bit below parallel

Power Clean and Power Jerk
bar
50
60 x2or3
70 x2
75 x2x2 i think
80 x power clean and 2 paused front squats x2/3 sets

Went out to ECB to train with my fellow DCUers, only to find none turned up. Nice set up out there anyway.

Ankle is ok, slightly sore after training but not too bad. I don't think I've done 65 for more than 4x2 full snatches so power/non full for 3x2 is decentish.

Power jerks were hard enough. Paused front squats because cleaning them was the easiest way to squat. Slightly pointless.

Scuba Ste

Sunday 23/9/12

Snatch pull
40 x3
50 x3
60 x3
70 x3
75 x3
80 x3x3

Clean pull
60 x3
70 x3
80 x3
85 x3
90 x3

CG Bench
20 x8
40 x5
50 x5
60 x5
65 x4

Pull up
bw x5
bw x8
10 x5
15 x5

Scuba Ste

Wednesday 26/9/12

Anklehabbing

Power Snatch
bar
40
50
55 x2
60 x2
63 x2
65 x5x2 = any kind of snatch PR

Rack Jerk
bar
40
60 x2x2power+1split
70 x2+1
80 x3x1+1

Clean pulls
60 x3
80 x3
90 x3
95 x3

Back Squat
60 x5
80 x5
100 x5

Curls n extensions

I've never full snatched 65 for 5 doubles but I've now power snatched it and all but maybe one were solid powers. I'm turning into token.

Split jerks were fine, much easier than powers. Meant to go to 75 before 80 but forgot, felt fine though.

Everything else was just taking it handy. I'll gradually move the squats up as the ankle allows.

Scuba Ste

Saturday 29/9/12

Power Clean and Jerk
bar
40
50
60 x1pjerk+1split
65 x1+1
70 x1+1
75 x1+1
80 xtalking
70 x1+1
75 x1+1
80 x3x1+1

Snatch pulls
60 x2x3
70 x3
80 x3
85 x3x3

Thighs are in ribbons, big lumpy bruises from the cleans. Not a bad day though.

Scuba Ste

Sunday 30/9/12

Back Squat
30 x2x8
60 x5
80 x5
90 x5
100 x5
105 x5

RDL
60 x5
80 x5
90 x5
100 x5

Db row
15 x8
20 x8
30 x8/10/12
SS with
1 arm press
12.5 x2x8
20 x3x6

1 leg squats
bw x3x8

curls and plate extensions
15 x3x8 / 25 x3x12

Taking the squats slow, hanley style. Feel grand although the ankle's still a bit tender just doing normal stuff.

Scuba Ste

Wednesday 3/10/12

Power snatchish
bar
40
50
55 x2
60 x2
65 x3x2 most second reps were full
68 x full
68 x parallel

Back squat
50 x2x8
80 x5
90 x5
100 x5
110 x5
90 x8

That's all I could muster. Tired, hungry and not in the mood.

Scuba Ste

Friday 5/10/12

Rack jerk (power+split)
bar
40
50 x2+1
60 x2+1
65 x1+1
70 x1+1
75 x1+1
80 x1+1
82 x3x1+1

Snatch Pulls
40 x3
50 x3
60 x3
70 x2x3 felt crap

chins
10 x3
15x3x5

1 arm press
12 x2x8
20 x3x7

Was going to power cleans and jerk but my thighs are pretty bruised and sore. Happy enough with the jerks. Don't know why I'm still doing power jerks but I like them.

Pulls were crap so left it light.

I'll try a heavy double in the snatch on Sunday and start back into singles next week. Also try to squat 115 for some reps.

Scuba Ste

Sunday

Power snatch
bar
40
50
55 x2
60 x2
65 x1+1 full
68 x1+1 full
70 x2x1+1 kinda

Some clean deadlifts

Back squat
60 x8
80 x5
90 x5
100 x5
110 x5
115 x5
95 x10

RDL
60 x5
80 x5
100 x5
105 x5

Curls
bar x2x8
15 x3x8

Ss with
Plate extensions
15 x2x8
25 x3x12

Wanted to go above 70 for powers but it wasn't happening. 70 for two doubles power/full isn't too bad though. Squats are getting heavy, I'll try 120 next and maybe 125 before next week then no more heavy sets.

Singles next week, hopefully a power PR at some point. Legs are still bruised so I hope to clean at some point too.

Scuba Ste

Wednesday 10/10/12

Snatch
bar
40
50
55 x2
60 x2
65 x2x1
70 x2x1
73 x1
73 x4x0 very very pissed

Power/clean and jerk
bar
40
50
60 x2
70 x2
75 x2
80 x1
85 x2x1

Back squit
60 x8
80 x5
100 x5
110 x5
120 x5

Cg bench
40 x5
50 x5
60 x5
65 x5
ss w/
1 arm row
20 x2x8
40 x2x8

Some snatches and cleans were powers some full. 73 went like this; made first one handyish; 2nd was stupid; 3rd behind loads of height; 4th caught it held it, lost it, f*cking weightlifting. Should have caught every one of them, they were not heavy, I was just sh1t.

Didn't go too heavy on the cleans. Squats were hard but that's when they count. Tired.