Imma gonna be an Emo

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Friday 13th March

Bench
3x5@75kg

Row
chest supported
3x10@40kg

S/S
DB Bench @ 25kg db's
DB Row @ 35kg
3x10

Hanging Leg raise
3x8

Curl
3x8@15kg db's

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Monday 16th March

Power Clean
5x3@70kg

Clean Pull
3x3@110kg

Squat
3x10@92.5kg

RDL
3x8@90kg

S/S
Hamstring Curl @ 25kg
Hanging Leg Raise
2x12

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Tuesday 17th March

S/S
Press @ 52kg
WG Pullup
3x5

S/S
14 Ring Dips
7 Chinups
x3

CG Bench
3x10@50kg

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Thursday 19th March

Power Snatch
5x3@50kg

Squat
3x5@102.5kg

Snatch Pull
3x3@80kg

S/S
Bulgarian Squat @ 40kg
Ab Rollout from knee
3x8

Hamstring Curl
2x12@25kg

Squats are back to being hard. I'll only go higher than that when I've a spotter.

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Sunday 22nd March

Bench
3x5@75kg

Pendlay Row
3x5@70kg

S/S
DB Bench @ 25kg db's
DB Row @ 35kg
3x8

Ab Rollout
2x8 from knees

Curl
3x8@15kg db's

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Tuesday 24th March

Power Clean
5x3@75kg

Squat
3x10@95kg

Clean Pull
3x3@110kg

Hamstring Curl
2x10@25kg

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Wednesday 25th March

S/S
Press @ 53kg 14/15
WG Pullup
3x5

S/S
15 Ring Dips
7 Chinups
x3

CG Bench
3x10@50kg

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Thursday 26th March

Football
60m

Saturday 28th March

Power Snatch
5x3@50kg

Squat
3x3@100kg

Snatch Pull
3x3@80kg

S/S
6 Bulgarian Squat@ 40kg
8 Hamstring Curl @ 30kg
x3

Following two nights on the hooch so I was fairly rubbish and had to drop squats down

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Monday 30th March

Bench
3x5@77.5kg 14/15

Pendlay Row
3x5@70kg

S/S
DB Bench @ 25kg db's
DB Row @ 35kg
3x10

S/S
10 Hanging Leg Raise
6 Landmines ES
x3

CG Bench
3x10@55kg 28/30

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Tuesday 31th March

Power Clean
5x3@75kg

Squat
3x5@105kg

Clean Pull
3x3@110kg

RDL
3x8@80kg

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Thursday 2nd April

Football
60m

later...

S/S
Press@55kg 14/15
Pullup@5kg
3x5

S/S
15 Ring Dips broke up last set
8 Chinups 8,6,6
x3

Ab Rollout
3x10 from knee

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Friday 3rd April

Sled Sprints
6x20m@20kg EMOM 20m is a guess

Power Snatch
5x3@50kg

Snatch Pull
5x3@80kg

Squat
w/pause
4x5@80kg
1x10@80kg no pause

Hamstring Curl
2x15@20kg

Legs were wrecked from tues/thurs so cut back a bit on this session.

Been mulling over the training the past few days. I'm gonna keep the 2 upper/2 lower split for another 4 weeks but mix up the exercises/variations a bit. Bit more speed orientated stuff thrown in.

After that I might make a miraculous weightlifting return and do the Clonmel Open for the craic at the end of May. I'll dedicate a whole three weeks of specific training for it. I'll lift way below my PBs then go back into semi-retirement and talk about how I'm old now and so on.

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Saturday 4th April

12km walk around Howth

Tuesday 7th April

Bench
pause @ 3s
3x5@70kg

Pendlay Row
3x5@70kg

S/S
15 Pressup @ 20kg
10 Body Row
x3

Jumpy
3 Squat Jumps @ 30kg
3 Hurdle Jumps @ 33"
x4

Hanging Leg Raise
3x10

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Wednesday 8th April

Power Clean
5x2@80kg
3@80kg

Front Squat
w/ 3s pause
6x3@60kg

RDL
3x10@60kg

'deload' week for lower body stuff before pushing on again. Was trying 2+1 powerclean+powerjerk but failed the first 80kg jerk. Still a ways to go before I'm not sh*t

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Thursday 9th April

Football
60m

Sunday 12th April

Few 20m sprints then attempted sled sprints but harness is dodgey and broke on 3rd go. Tried fixing it but broke again.

S/S
Push Press @ 65kg
Pullup @ 8kg
3x5
+
10 power jerk @ 60kg 8
10 chinups

GHD Situp
3x15

Felt terrible so cut it a little shorter than usual

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Tuesday 14th April

Power Snatch
5x3@55kg

Squat
3x5@100kg

Snatch Pull
5x3@85kg

S/S
6 Split Squat @ 50kg w/ front rack
8 Hamstring Curl @ 30kg

Bit ugh everything was heavy but I got a bit good done in the end so happy enough with the session.

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Wednesday 15th April

Bench
pause @ 3s
3x5@72.5kg

Pendlay Row
3x5@70kg

S/S
DB Bench @ 25kg
DB Row @ 35kg
3x10

Squat Jumps
5x3@40kg

Hanging Leg Raise
2x10

Curl
2x8@17.5kg

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Thursday 16th April

Football
60m

Sunday 19th April

Power Clean
5x3@80kg

Squat
5x3@100kg

Clean Pull
5x3@110kg

Powercleans weren't bad but I was useless after. Had to lower reps on squats. Ran out of time for rdls.

Monday 20th April

Push Press
3x5@65kg
1x5@65kg PJ
1x5@70kg PJ

Pullup
3x5@8kg

S/S
Ring Dip @ 8kg
10,10,8
Chinup
8,8,6

CG Bench
2x8@60kg

Ab Roll
2x10 from knee

Haven't done weighted dips in ages. Forgot how class they are

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Thursday 23rd April

Football
60m

later..

Heavy Athletics
Hammer & Discus

Imma grow another half a foot along with a sporting mullet. Then put on 50 odd kilos and rename myself Gunthor and proceed to throw heavy things very far.

Sunday 26th April

Walk around Dalkey

Bench
w/ pause
3x5@75kg

Row
chest supported
4x8@50kg

DB Bench
12,10@25kg

Pullup
8,6,6

GHD Situp
3x15

There's a break in football now for a few weeks. Clonmel open is in a few weeks. So I figure since I've no distractions I might as well do it. I'll sign up tomorrow and start training da olympic more from tomorrow.

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Monday 27th April

Power Snatch
6x2@60kg

Split Clean & Jerk
few doubles @80/85, single @ 90kg

Split Squat
3x6@60kg

First time split c&j'ing in a long time. Touch sloppy but not too bad. I could probably do 95kg so should be able to do 100kg in a few weeks.

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Wednesday 29th April

Power Clean & Power Jerk
3x2@80kg
3x2@85kg no jerk form here
1@90kg

Clean Pull
2x2@110kg
2x2@115kg
2x2@120kg

Squat
5x5@90kg

Hamstring Curl
12@25kg
12@30kg

Bad enough glute doms after Monday but didn't seem to bother me too much today.Happy with the 90kg power clean. Technique musta just been **** on Monday with the split.

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Monday 5th May

Power Snatch
6x1@60kg meant to be doubles

Snatch Pull
2x2@80kg
2x2@85kg
2x2@90kg

Squat
3x5@90kg

Hamstring Curl
3x10@25kg

Push Press
3x5@60kg

Pullup
5x5

The long weekend wasn't kind so this was a struggle

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Tuesday 5th May

Split Clean & Jerk
2x2@80kg
2x2@85kg
2x2@90kg
1@95kg
2xf@100kg fail on clean

Clean Pull
2x2@110kg
2x2@115kg
2x2@120kg

Split Squat
3x3@70kg

RDL
3x8@70kg

Not too far off on the 100kg. I had to go into a deeper split once it got heavier and the platforms are a touch on the slippy slide. My back foot started sliding backwards so I dumped an al most successful second attempt.

I'll try get up to fugees or somewhere for a proper go sometime before Clonmel

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Thursday 7th May

Power Snatch
1@68kg
3x2@60kg

Snatch Pull
1@100kg
3x2@90kg

Squat
3x5@95kg

Squat Jump
3x3@40kg

Back Extension
2x15@15kg

The power snatches were getting high school'y so threw the towel in on a 70kg attempt.

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Sunday 10th May

Power Clean
3x1@85kg

Clean Pull
5x3@110kg

Split Squat
5@40,50,60kg
3@70kg,80kg
2@85kg

RDL
3x8@80kg

Was a tad delicate so not the greatest session

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Monday 11th May

Power Snatch
3x2@60kg

Snatch Pull
3x2@90kg

Squat
3x5@100kg

Hamstring Curl
2x12@25kg

Few dips&pullups while waiting for a platform. Had a crappy nights sleep so this session didn't go much better than yesterdays

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Wednesday 13th May

Power Clean & Power Jerk
2x2@60,70,80kg
2x1@85kg
3x1@90kg no jerk

Clean Pull
3@110kg
2@120kg
1@125,130kg
1@135,140kg clean deadlift

Split Squat
3@40,50,60,70,80,90kg
2@95kg right leg only from here
1@100kg

RDL
3x6@100kg

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Thursday 14th May

Power Snatch
6x1@60kg

Snatch Pull
3@70,80kg
2@90kg
1@100,105,110kg snatch dead for 110

Squat
3@100,105kg

Hamstring Curl
2x12@25kg

Not much volume past two days. Le fatigue starting to build from x4 lower sessions compared to what I had been doing. Never snatch deadlifted just felt like it today like the clean deadift yesterday. I'll try 120kg after the comp.

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Saturday 16th May

Split Snatch
up to 78kg
two fails @ 80kg

Split Clean & Jerk
up to 100kg
two fails @ 103kg

Split Squat
from back
up to 105kg
fail @ 110kg

Went up to fugees to test out the split lifts. Not bad. Failed to stand up on first 103kg clean should be able to when I'm a bit fresher.

Would have got 110kg on split squat but foot started slipping. I switched platforms to squat and it wasn't as good as the one I did the lifts on.

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Sunday 17th May

Power Snatch
6x2@50kg

Power Clean & Power Jerk
2+1
6x2@70kg

Squat
3@90,100kg
1@110kg

Quick session only had 50 minutes. I didn't plan on doing much more anyway.