Imma gonna be an Emo

token

Tuesday 19th May

Power Snatch
6x1@65kg

Power Clean
6x1@85kg

Split Squat
3x1@100kg

Grip
3x10s Fat bar holds @ 80kg'ish

Weights above felt comfortable enough. Training fog starting to lift with the drop in volume. Did the grip stuff because I use straps all the time nowadays which might be an issue with heavier snatchs.

token

Wednesday 20th May

Power Snatch
3x2@50kg

Power Clean & Power Jerk
3x2@70kg

Last session before Clonmel. Lots of sitting on my ass to commence.

token

Saturday 23th May

Clonmel Open

Weighin: 73.5kg

Snatch
73/77/81x

https://youtu.be/LA38dL1rkKE?t=20257
https://youtu.be/LA38dL1rkKE?t=20546
https://youtu.be/LA38dL1rkKE?t=20941

Clean & Jerk
95/100/104x

https://youtu.be/LA38dL1rkKE?t=22546
https://youtu.be/LA38dL1rkKE?t=22820
https://youtu.be/LA38dL1rkKE?t=23123

Keeping the split alive

Comp went ok. I didn't have the usual speed I have after a taper but strength levels felt good. I'd bit of a crappy nights sleep so I say that's why. I would have said comp went well if I hit that last clean & jerk but it wouldn't be like me to hit more than 4/6 lifts in a competition

token

Tuesday 26th May

Bench
5x5@70kg

Row
chest supported
5x5@55kg

S/S
Inc DB Bench @ 20kg
DB Row @ 30kg
3x8

S/S
12 Tricep Extension @ 20kg
10 Hammer Curl @ 15kg db's
x3

Back to upper/lower split pretty similar to what I was doing before. Gonna add a bro isolation superset at the end of the upper days.

I'm going on a cycling holiday in France in three weeks so upping the cycling commutes from just work to going to gym also which started today. I'll log commute total at end of the week.

I'll probably do less lower sessions but when I do Imma pretend I'm a velodrome sprint cyclist and make up in my head what I think they might do.

Planning a long cycle at the weekend. I'll log those by themselves if I get around to them that is.

token

Thursday 28th May

Football
60m

Friday 29th May

Bike
81.5km @ 1096m elevation
5hrs

Scenic route back 'home home' and cutting across the Wicklow mountains. Learnt a few lessons on that one

1) Don't wear a back pack.
2) Conserve energy on straights & downhills for the inclines.

There was particularly rough 5km stretch incline that I lost the will to live a few times.

Saturday 30th May

Bike
40km @ 90m

Direct cycle back. Lots of downhill coming back to sea level so was handy enough.

Bike Commute
53km for the week

Monday 1st June

Squat
5x3@90kg

Split Squat
front rack
4x5@50kg

RDL
3x8@80kg

S/S
Single Leg
Leg Press no added weight
Hamstring Curl @ 5kg
3x12

5kg was a bit light on the hamstring curls but i could only get 5-6 reps on initial go at 10kg.

token

Wednesday 3rd June

Press
3x5@50kg

Pullup
3x5

S/S
10 Ring Dips
6 Chinups
x3

S/S
DB Press
Hammer Curl
2x12 @ 12.5kg db's

Upperbody strength is down a bit but to be expected I suppose.

A knee issue that I've probably mentioned a few times flaired up from the long cycles over the weekend. I strained my Achilles a bit from what I guess was my leg trying to compensate for my knee.

Achillies wasn't too bad but then like a dope I did that last weight session and the single leg stuff stressed it pretty bad. Anyway after two years finally going to get my knee looked at and the Achilles too while I'm at it.

Back to just work commute now on bike and I'll probably start doing two legged stuff in gym again from next week. I've two weeks to fix myself before the cycling holiday.

Alf Veedersane

Might be worth looking at your bike setup to see if that might be aggravating the knee.

Mate of mine was having issues and had a bike fitting and no more problems

token

Saturday 6th June

Bench
3x5@72.5kg

Row
chest supported
3x5@60kg too heavy but I wasn't reloading plates

S/S
DB Bench @ 22.5kg
DB Row @ 30kg
3x8

S/S
12 Rolling Tricep Extension @ 10kg db's
12 Hammer Curl @ 10kg db's
x3

token

Alf Veedersane wrote: »

Might be worth looking at your bike setup to see if that might be aggravating the knee.

Mate of mine was having issues and had a bike fitting and no more problems

I had a physio session today and she recommended a place to get it done so I'll try get that sorted before I go. I'll do some research on cleats also as they will make cycling less quad dominate and less knee aggravating. Also take pressure off achilles.

Knee injury looks not to be anything serious which I reckoned was the case. Looks to be no structural damage. Popliteus muscle in knee is becoming inflamed but should be fixable through stretching and activation exercises for glutes/hamstrings. So 2x20m rehab sessions a day until I go on the cycle. Some stuff for knee will help Achilles but specifically for that I'll be doing heel drops. I was doing them anyway after reading up online but the protocol is bit more specific now after session.

If knee injury persists despite rehab I'll go back for further assessment but currently doesn't look like that will be necessary.

token

Tuesday 9th June

Press
3x5@52kg

Pullup
5,5,4@12.5kg

S/S
8,8,6 Ring Dips @ 12.5kg
8,6,6 Chinups

S/S
Tricep extension @ 20kg db
Hammer Curl @ 10kg db's
2x12

I've done 3 rehab sessions since yesterday session and everything is feeling a good bit better. I'll do a lower weight sessions tomorrow. My leg was still a bit sore today from dry needling.

I remember why I don't usually do much re-prehab'y stuff. It eats in to 'real' training time. Tho my upper body sessions are quick enough so maybe I'll try do a bit on those days in future.

token

Wednesday 10th June

Deadlift
clean
3x3@120kg

Front Squat
5x3@70kg

S/S
SL Leg Press
SL Hamstring Curl @ 5kg
3x12

No major issues with that tonight other than being weak

token

Thursday 11th June

Football
60m

Fairly hectic. T'was 4v4 and my team had permanent goalie so no rest. I was already bollixed about 15-20 minutes in. I didn't notice it at the time but my achilles got a little bitey a few hours afterwards but manageable and feeling better after doing heel drops.

Got the bike fitted from same shop I got the bike in 2008. Turns out it's too small for me so considering it was them who sold me the bike like that the fitting was free. They put in a longer crank to help make up for it a bit and then the usual adjustments. Felt a good bit nicer after.

Got MTB clipless pedals and shoes. I got MTB ones because it's my do everything bike so I still want to be able to cycle it without the shoes if I'm just cycling into town or whatever. Then with the shoes I want to be able to walk around a bit if needs be off the bike. First time going clipless so the cycling in traffic tomorrow should be interesting.

Edwardius

token wrote: »

Thursday 11th June
First time going clipless so the cycling in traffic tomorrow should be interesting.

Bagsy the eulogy

token

Sunday 14th June

AMz:

S/S
Press @ 52.5kg
Pullup
3x5

S/S
10 Double KB Press @ 1 poodz
8 Chinups
x3

S/S
BB Curl @ bar
Tricep extensions @ 15kg
2x15

Fat Guy Conditioning
Overhead Waiter Walks
Un-even farmer walks
@ various poodz up and down the garden

Finisher:
Chasing a hyperactive jack russell around the garden

PMz:

Cycle
45.9km @ 461m elevation
1:54

Trained back at home this morning. Could feel the knee a bit on cycle but it's very minor and barely notice anything a few minutes off the bike.

token

Last week

450km around Brittany

Very hilly and lots of off road. Did pretty well with only one puncture and one broken spoke on my racer tyres when off road. Next time I go touring I'll get thicker tyres

Knee didn't bother me at all. I think the hard shoes are the main reason because they absorb most of the force of peddling.

Monday 29th June

Bench
3x5@70kg

Row
chest supported
3x5@50kg

S/S
DB Bench @ 20kg
DB Row @ 30kg
3x8

S/S
Hammer Curl @ 12.5kg
Tricep extension @ 17.5kg
3x12

token

Wednesday 1st July

4km Run

Friday 3rd July

2x4km Run

Monday 6th July

2x4km Run

S/S
Press 5@40,45,50
Pullup 5,5,5

S/S
Ring Dips 8,8,8
Chinups 8,8,6

S/S
DB Press
DB Hammer Curl
2x15@10kg db's

Doing a mix of running & walking to work while waiting for internet delivery of new tyres for my bike. Back tyre has a big hole in it from the cycling trip.

Doing any where from 21-25m 5km pace depending on how energetic I feel. I'll do a TT next week before new tyre arrives and try for 19'ish pace.

token

Wednesday 8th July

Power Clean & Jerk
2x3@50kg
2x3@60kg
3x3@70kg

Clean Deadlift
3x5@110kg

Front Squat
w/ pause
5x3@60kg

Leg Press
single leg
3x8@30kg

Strength down a bit but to be expected I suppose. Been awhile since I trained consistently.

Going to stick with my future best seller ebook training program consisting of upper vertical, upper horizontal, snatch & clean days until I come across something I want to specifically train for. Just missed out on the Tour de France this year

token

Thursday 9th July

2x4km run

20m 5k pace on first one

Saturday 11th June

Bench
3x5@72.5kg

Row
chest supported
3x5@50kg

S/S
DB Bench @ 22.5kg
DB Row @ 32.5kg
3x8

S/S
DB Curl @ 12.5kg
Tricep extension @ 17.5kg
3x12

Alf Veedersane

Some quick running there, yo

token

Sunday 12th July

Power Snatch
5x3@40kg

Snatch Deadlift
3x5@80kg

Squat
3x5@80kg

RDL
3x8@60kg

token wrote: »

Strength down a bit but to be expected I suppose. Been awhile since I trained consistently.

Derp

Alf Veedersane wrote: »

Some quick running there, yo

Yeah I was good at it back in the day playing GAA. Usually only takes a few weeks of it to get decent times again. I'll be dropping it pretty soon now that I'm getting back to lifting

token

Monday 13th July

Run
2x4km

22:45 & 20:25 5k pace

Should note here that running cuts distance down on 4k cycle to 3.7/3.8k but Imma keep putting down the 4k. 5k pace recordings are accurate

Tuesday 14th July

Press
5x3@50kg

S/S 1
Inc Press @ 50kg
Pullup @ 5kg
4x5

S/S 2
Ring Dips 10,10,10
Chinups 8,7,6

S/S 3
DB Front Raise @ 7.5kg, 6kg, 5kg
DB Hammer Curl @ 10kg
3x12

In and out in an hour. Feeling the burn at the end.

token

Wednesday 15th July

Power Clean
2x3@50kg
2x3@60kg
5x3@70kg

Clean Deadlift
3x5@112.5kg

Front Squat
w/ pause
5x3@60kg

Leg Press
single leg
3x8@20kg

Effort of a session. I'd no energy and it was too hot

token

Tuesday 21st July

Power Snatch
3x3@40kg
3x3@50kg

Snatch Pull
3x5@83kg

Squat
3x5@83kg

RDL
3x8@60kg

Hanging Leg Raise
3x6

token

Wednesday 22nd July

Inc Bench
5x3@65kg

S/S
Bench @ 60,65,70,70
Row @ 50kgchest supported
4x5

Ring Pushups
3x10

Ring Row
3x8

S/S
Tricep extension @ 17.5kg
Hammer Curl @ 10kg
3x12

Flat bench(s) were in use so started with incline. I got disoriented switching back to flat bench so dropped from 70kg to 60kg until my brain started working again.

Wanted to do a superset on the ring stuff but that would have required adjusting the ring height between exercises. Ain't nobody got...

token

Friday 24th July

4km run @ 22:30 5k pace

Saturday 25th July

Hike Croagh Patrick. Day before the religious nuts and their hypothermia

Tuesday 28th July

Power Clean & Power Jerk
2x3@50kg
2x3@60kg
3x3@70kg

Clean Deadlift
3x5@115kg

Front Squat
5x3@70kg

Leg Press
single leg
3x8@20kg

Hanging Leg Raise
3x8

Planned 5 sets on powers but no chalk in the gym and the bars are like butter. Powercleans are the one thing I need chalk for I can get away using straps with everything else. Might invest in some chalk myself for such occasions.

token

Wednesday 29th July

Press
4x3@50kg
3@55kg

S/S
Inc Press @ 60kg
Pullup @ 8kg
4x5

S/S
10 Ring Dips
6 Chinups
x3

token

Friday 31st July

Run
2x4km @ 21m,22m 5k pace

Might have missed the boat on going for the 19m pace. I was bollixed after both of those

Sunday 2nd August

Snatch Deadlift
3x5@85kg

Squat
4x6@85kg

S/S
SL RDL @ 16kg
Ab Wheel from knees
3x8

Trained back in the home country. Got a torture wheel for myself.

token

Monday 3rd August

Bench
5x3@75kg

Pendlay Row
4x5@60kg

S/S
DB Bench @ 22.5kg
DB Row @ 35kg
3x8

S/S
Tricep extension @ 17.5kg
DB Curl @ 12.5kg
2x15

token

Wednesday 5th August

Power Clean & Power Jerk
3@50kg
3@60kg
2@70kg
6x2@80kg

Clean Deadlift
5x3@120kg

Split Squat
front rack
5x3@60kg

Probably should take out "& Power Jerk" I only got the first one. I failed the second and then dropped them. I need to sort my life out

Kept strict rest times to keep length of session down. On every second minute for powers, every 3rd for deads and split squats. I don't know if EMOM2 etc.. abbreviations exist for such things. I'm usually good for quick turnaround on sets but it makes sure I don't start looking at my phone too much and forget 2-3 minutes have passed.

Going to put split squats back in instead of front squats because I suck too much at them and can't maintain proper form with a weight that's any use

token

Thursday 6th August

S/S
Press @ 53kg
Pullup @ 12kg
5x3

S/S 2
Ring Dips @ 12kg
Chinups
3x8

S/S 3
DB Press
DB Hammer Curl
2x15@10kg db's

On every 3rd minute for the supersets and in and out in 45 minutes