Imma gonna be an Emo

Edwardius

I thought you were wearin your lifting shoes in the drive video. Why weren't you?

token

Edwardius wrote: »

I thought you were wearin your lifting shoes in the drive video. Why weren't you?

Might be worth some experimentation.

Scuba Ste

Where'd you go surfing?

Went to Lahinch last weekend for my first lesson. Planning my second trip soon.

token

Scuba Ste wrote: »

Where'd you go surfing?

Went to Lahinch last weekend for my first lesson. Planning my second trip soon.

Yeah I was down in Lahinch as well. My sister is pretty big into it and goes down regularly enough. I left Kildare at 8am Saturday morning and was there by 10. Pretty handy. I'm probably going down this Saturday as well.

token

Monday 12th August

Snatch
2x3@42kg
8x2@50kg on the minute

Split Jerks
4x2@65kg on the minute
4x2@70kg ""

Clean Deadlifts
5@60kg
5@80kg
5x5@100kg

Wide Grip Pullups
4,4,3,3

TYI Fly
ss
DB Rotator
4x8 w/ 1kg & 2.5kg

Still not 100% but my legs have reached critical low mass and I needed to start training again. I reckon I'd get myself into a pair of skinny jeans now. I'm not quite hipster enough for that to be a good thing.

I'm going off travelling for a bit in 4 weeks time. So the plan now is try to get back into shape after the layoff. I'll pretty much do the program I was meant to start a few weeks ago with a few modifications. Plan is 4 lifting days a week and 1-2 sprint sessions if I can fit them in. I missed the last track meet I had last week so the season is over for me now. I'll be doing them more for conditioning reasons rather than developing speed.

token

Tuesday 14th August

Snatch
20x1@60kg on the minute

Clean & Jerk
8x2@60kg on the minute

5x
5 Press @ 40kg
5 P.Row @ 50kg
5 RDL @ 60kg
w/3 minute rest

Doing regular snatches and cleans here. I figure I better keep the movements intact if I ever go back to Crossfit :pac:

Swapped in RDLs for Glute Ham and did a tri-set* to save time.

*google tells me superset with 3 exercises is called a tri-set.

token

Wednesday 14th August

Sprints

Warmup + drills

8 x 120m on every 3rd minute.

Did these at GAA pitch. I started at the 0m mark and went as if I was doing a flying start and gradually built up to max spped and then tried to maintain until the finish.

Rest periods were far too low for any kinda of quality. Not a good sprint workout for competitive sprinter but I was more going for the conditioning effect. I definitely got that. I think I'll go lie down now.

token

Friday 16th August

Snatch
2x3@40kg
8x2@50kg on the minute

Clean & Jerk
3@50kg
2@60kg
16x1@70kg on the minute

Split Squat
6@40kg
5x6@50kg

Reverse Lunge
4x6@40kg

DB Complex
3x
6 squat jumps
6 snatch
6 lunge + curl
@12.5kg db's

Legs were jello after that. I think I'll switch the split squat to front squat like everybody else. The reverse lunges followed by complex at the end are enough single leg stuff I think.

token

Saturday 17th August

Surfin'
2hrs 30m

Definitely worth mentioning in my log this time for physical effort. It was pretty rough with big enough waves coming in rapid succession. It was a right bastard getting out any decent distance from the shore. Got milled by a few waves as well.

Cycled 22km this week and not much more the few weeks before for various reasons. Should be back to some what regular mileage from next week.

token

Monday 19th August

Powerclean
3@40kg
3@60kg
3@65g
3@70kg
3@75kg
3@80kg
2@85kg failed third

Back Squat
5@60kg
3@70kg
3@80kg
3@90kg
3@100kg
3@105kg

RDL
5@60kg
4x5@70kg

Bench
5@40kg
3@50kg
3@55kg
3@60kg
3@65kg
3@70kg
3@75kg

Chinup
3@BW
3x3@12.5kg

I didn't feel like training tonight. I had a coffee which didn't make one blind bit of difference but sure it has to be done.

token

Tuesday 20th August

Snatch
2x3@40kg
2x3@50kg
8x2@60kg on 90s

Split Jerks
2@60kg
2@70kg
8x2@80kg on the minute

Clean Deadlifts
5@60kg
5@80kg
5@100kg
5@105kg
5@110kg
5@115kg

Wide Grip Pullups
3,3,3,3

TYI Fly
ss
DB Rotator
4x8 w/ 1kg & 2.5kg

Misery. Everything was stupid heavy. I'm sad now.

token

Wednesday 21st August

Snatch
15x1@65kg on the minute

Clean & Jerk
8x2@70kg on 90s

Press
WG Pendlay Row
5x5@45kg

RDL
5x5@80kg

Decent enough today for some reason.

token

Saturday 24th August

Snatch
2x3@40kg
8x2@60kg on 90s

PClean & Jerk
2@60kg
2@70kg
12x1@80kg on the minute

Split Squat
5@40kg
5@50kg
3x5@60kg

Reverse Lunge
4x6@40kg

DB Complex
3x
6 squat jumps
6 snatch
6 lunge + curl
@12.5kg db's

Abolute misery of a session. I was in bed all day yesterday hanging and then stayed up all night watching 'My so called Life'. My existence has reached a new low.

My heart rate was jacked up doing empty bar warmups so the on the minute type stuff was horrible. Single leg stuff is pretty much cardio as well.

token

Cycled 40k last week

Wednesday 28th August

Powersnatch
3x3@40kg
2x3@50kg
6x2@60kg

Split Clean & Jerk
2x3@60kg
3@70kg
2x3@80kg
2@85kg
1@90kg
3x2@80kg

Squat
5@60kg
5@80kg
4@90kg
3@100kg
1@110kg meant to be double
1@110kg meant to be 115kg
1@110kg meant to be double
3@100kg
4@90kg
5@80kg

Push Press
5x5@60kg

Gone off the boil a bit lately as my bearded friend would say. Will continue with this trend the rest of the week.

Cycled 22km this week.

token

Wednesday 4th September

Split Snatch
2x3@40kg
2x2@50kg
1@60kg
1@65kg
1@70kg
f@74kg

Split Clean & Jerk
2x3@60kg
2@70kg
1@80kg
2@85kg
1@90kg
f@92kg

Squat
5x10@60kg

Press
4x8@40kg

WG Pendlay Row
4x10@40kg

SL RDL
3x8@20kg

Max to test how weak I am after a long weekend of shenanigans then reps to sweat it right out of me.

Edwardius

token wrote: »

Max to test how weak I am after a long weekend of shenanigans then reps to sweat it right out of me.

Moar Feminax

token

Gone travelling for a month. I don't think I'll be lifting anything in that time. Depending on food/booze consumption high possibility of coming back as a 69 kg'er

Scuba Ste

token wrote: »

Gone travelling for a month. I don't think I'll be lifting anything in that time. Depending on food/booze consumption high possibility of coming back as a 69 kg'er

Following me down to the 69's now. It's on.

token

Scuba Ste wrote: »

Following me down to the 69's now. It's on.

Weight stayed about the same. I lost gainz n replaced them with fat.

token

Saturday 5th October

Powersnatch
2x3@40kg
5x3@50kg

Powerclean & Jerk
3 clean + 1 jerk
3@50kg
3@60kg
5x3@70kg

Back Squat
5@50kg
5@60kg
5@70kg
5x5@80kg

Ring Dips
3x8@BW

DB Row
3x8@25kg

Reasonably happy with that not as weak as I thought I'd be. Should be able to get back to 'ok' levels in 2-3 weeks. x2 to hit 'good'.

token

Monday 7th October

Split Snatch
2x3@40kg
2x3@50kg
5x3@60kg

Front Squat
3@50kg
3@60kg
5x3@70kg

Clean Pulls
3@80kg
5x3@100kg

SL RDL
3x8@17.5kg

S/S
Press @ 40kg
Chins @ BW
5x5

Snatches weren't particularly pleasant given bad trapezius doms but other than that not too bad a session. Might even be half decent by next week.

token

Tuesday 8th October

Track
warmup + drills
8x50m w/ 4 min rest

I had the track to myself. Quite enjoyable with the weather being nice and with the grass just freshly cut smell.

I just about remember'd all the warmup & drills stuff after not doing them since August. Technique was a bit dodge on the sprints but it got better as it went on and I started remembered technique tips and corrections.

few hours later..

Liftin'

Well not much I did some snatch drills I got from jrock who in turn got them from Lillis & Ste. Then I did 6x3 regular snatches @ 40kg and that was it. Did a spot of stretching then and shot the sh*t.

I was back out on the bike as well today which was also quite enjoyable. Fresh air n all that.

token

Wednesday 9th October

Plyos
Hurdle Jumps

Powerclean & Jerk
3 clean + 1 jerk
2x3@50kg
2x3@60kg
3@70kg
5x3@75kg

Back Squat
5@60kg
5@70kg
5@80kg
5x5@85kg

Snatch Pulls
3@70kg
5x3@80kg

Bulgarian Squats
3x6@15kg

S/S
Pullover to Press
Curls
2x12@12.5kg

Not even back at it a week and i'm already starting to get that dead leg oh noes my CNS is fried feeling. This is otherwise known as misery. I've missed you.

token

Thursday 9th October

Track
warmup + drills
6x60m w/ 5 min rest

Shtone mad for shpeed.

token

Friday 12th October

Powersnatch
2x3@40kg
3@50kg
5x3@55kg

Front Squat
3@50kg
3@60kg
3@70kg
5x3@75kg

Clean Deadlift
5@80kg
3@100kg
3@105kg
3@110kg
3@115kg
3@120kg

SL RDL
3x6@20kg

Bench
5@40kg
5@50kg
3@60kg
5x3@70kg

Ring Row
3x6@BW very bad at these need to do more upper back work

token

Saturday 12th October

Spllt Clean & Jerk
3 clean + 1 jerk
2x3@60kg
2x3@70kg
5x3@80kg

Back Squat
5@60kg
5@70kg
5@80kg
5x5@90kg

Snatch Pulls
5x3@80kg

Alternating Lunge Jumps
5x5

Weekly Cycling
40'ish km

token

Monday 14th October

Split Snatch
2x3@40kg
2x3@50kg
5x3@60kg

Front Squat
2x3@60kg
3@70kg
5x3@80kg

Clean Pulls
5x3@100kg

Plyos
Hurdle Jumps

S/S
DB Press@15kg
DB Row@30kg
3x8

I had planned 64kg on the snatches but not much in the legs after going a bit nuts training last week.

token

Tuesday 15th October

Bike Sprints
8-10 x 5-10 seconds unstructured

token

Wednesday 16th

Powerclean
2x3@60kg
2x3@70kg
6x2@80kg

Back Squat
5@60kg
5@70kg
5@80kg
5@90kg
3x5@95kg

Had to R-U-N-N-O-F-T so didn't get a full session in. Probably no harm since I was feeling pretty flat anyway.

token

Thursday 17th October

Track
6x50m /w 3 minute rest

Liftin'

S/S
Ring Dip @ 12.5kg
Pendlay Row @ 60kg
5x5

S/S
CGBench @ 50kg
Curl @ 17.5kg db's
3x8

Jacked.