Imma gonna be an Emo

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Saturday 8th August

Leinster Lifting League
ECB vs CF15

BW:74kg

Snatch
65,68,71

Clean & Jerk
85,90,95

Haven't splitted since '89*

Came out of semi-retirement to make up numbers for ECB in lifting league. That might be the first time I hit 6/6 in any competition format. Snatches felt heavy looks like they might require a tad more practice. C&J's being less technical went well.

*Clonmel Open

Sunday 9th August

Snatch Deadlift
5x3@90kg

Squat
4x6@90kg

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

Nothing to see here

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Monday 10th August

Bench
5x3@77.5kg

Row
chest supported
4x6@50kg

S/S
20 Ring Pushup
10 Ring Row
x3 had to break up from rep 13 on 3rd set pushups

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

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Thursday 13th July

Power Clean & Power Jerk
2x3@50kg
2x2@60kg
2x2@70kg
6x2+1@80kg

Clean Deadlift
5x3@123kg

Split Squat
front rack
4x4@60kg

S/S
8 SL Leg Press @ 20kg
15 GHD Situp
x3

Got the jerks this time but they were still a little dodgy

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Friday 14th August
4km run @ 23:45 pace. Effort.

Sunday 16th August

S/S
Press @ 55kg
Pullup @ 12kg
5x3

S/S
Ring Dips @ 12kg
Chinups
3x8 hit failure after 6th rep both lifts last set

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

Bit of a struggle today also feeling a bit overtrained*. Might do a deload'ish week before pushing on again

*outside gym stuff not ideal more like

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Tuesday 18th August

Power Snatch
2x3@40kg
3x2@50kg

Snatch Deadlift
3x2@95kg

Squat
3x3@95kg

Might train like this all the time. Much less miserable. Especially given current scorchio weather.

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Thursday 20th August

Bench
3x3@80kg

Row
chest supported
3x5@50kg


Saturday 22nd August

Surfin'

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Tuesday 25th August

Power Clean & Power Jerk
2x3@50kg
2x2@65kg
3x2+1@80kg

Clean Deadlift
3x2@130kg

Split Squat
front rack
3@60kg
3@65kg
3@70kg

Gonna keep things short this week as well

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Wednesday 26th August

S/S
2 Press @ 60kg
3 Pullup @ 16kg
x3

S/S
15 Ring Dips
8 Chinups
x3

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Friday 28th August
3.6km x 2 4:36/km & 4:40/km

Shaved another couple hundred metres off run so best stop logging as 4k

Saturday 29th August

Press
4x10@40kg

Squat
10@60kg
3x10@70kg

RDL
10@60kg
3x10@70kg

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Tuesday 1st September

Power Snatch
1@63kg
f@65kg
4x2@55kg

Power Clean
1@85kg
f@88,90kg
4x2@80kg 5 split jerks after last set

Split Squat
3x3@60kg
2@70kg
2@80kg right only from here
1@85,90kg

Might have to tog out for the parish on Saturday so testing the waters. Have to pay special attention to not get depressed whilst doing such things in my current state.

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Thursday 3rd September

Football
5v5 @ 60m

Football has started back in work. Fitness levels were better than expected after break. I've been cycling out to gym (~10km) on some of my upper body days as well as the occasional runs. Hip flexors were tight/sore the next few days.

Saturday 5th September

Leinster Lifting League
ECB vs DSC

BW:73.3kg

Snatch
67.5,72.5,75x

Clean & Jerk
90,95x,95

Went reasonably well. Had 68/71/74 and 90/95/100 in my head. Not enough micro plates going around* so went a bit off book for snatch attempts. 75 felt heavy off the floor. I didn't pull high enough and left it out front.

Pressed out the first attempt 95kg. It was a bit of a lazy attempt. Punched the second one overhead pretty solid. Pity about the first one would have been nice to take a stab at 100kg. 50/50 chance maybe of getting it.

*6 teams lifted today

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Sunday 6th September

Sprints
6x40m on every 3rd minute

Squats
4x8@75kg

S/S
SL RDL @ 16kg
Ab Roll
4x8

Been mulling over training the past two weeks. Gonna leave lower sessions pretty much the same but drop volume a little on olympic lifts to make sessions quicker. Will keep squat reps a little higher because I don't get much out of lower rep squat for various reasons (ones of the bilateral nature)

Upper sessions I'm going to start doing more bodyweight/gymnastic stuff #crossfit. Been reading up on it the past two weeks so have a fairly good idea of what I want to do with it. I like the vertical upper session I do but the horizontal one is boring as f*ck.

Gonna drop the running and put in x1 sprint session to go with football x1. Will keep the occasional longer cycle until it gets cold and miserable

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Monday 7th September

Handstand
3x30s against wall

S/S
5 WG Pullup
3 Press @ 50kg
x5

RTO Support Hold
3x20s

S/S
6 Ring Dips @ 16kg
8 Chinups
x3

Landmines
3x6 ES @ bar+10kg

Aiight this ****' will be a work in progress until I figure stuff out better.

Started with stomach to wall handstands because they seem to be recommended the most. For learning correct positioning etc.. Although there seems to be some contention around it. I kicked up with my back to wall for last one because I wasn't a fan of lack of feeling there for bailing out. I can do hspu against wall but I'm going to leave them out and just press until I can hold a handstand decently.

The goal with pullups is to get archer pullups down like in this video https://www.youtube.com/watch?v=PSjeeKy6I2g

Need better WG pullups first so will progress with those until I can do sets of 8 then do some of the progression in that vid. Once those are down strict muscleups on bar should be there. I've done one on rings before.

Apparently proper support position is the rings turned out. Needed for later moves on rings I think. I started shaking >10s on each set so yeah some stabilisation gains to be made there. Once I've got the holds down better I'll do rto bodyweight dips instead of regular weighted ones then progress the weight back on.

I was gonna do false grip pullups on the bar in the superset but I couldn't hold the position. I'll work up to that with doing them on rings first. Though I might just try get the chinup sets up to 10+ reps first.

Words

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Wednesday 9th September

Power Clean
2x3@50kg
2x2@60kg
2@70kg
4x2@80kg

Clean Pull
3x3@110kg
1@120,125,130kg deadlift

Split Squat
front rack
4x5@50kg

Hanging Leg Raise
3x8

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Thursday 10th September

Football
5v5 @ 60m

later..

Bench
5x3@80kg

S/S
10 RTO Pushup
10 Ring Row
x3

Back Lever
Tuck holds

L-Sit
60s on parellets 4 sets

Think I'll replace the bench with weighted dips. One less spotter exercise. RTO Pushups are essentially planche pushups on rings

I've held a back lever before for like a massive 2-3 seconds but wasn't able to today. Could hold a straddle one for like two seconds. So I stopped trying to skip progressions and started with tuck holds.

Goal on L-Sits is 60s in 1 set from the ground then on to V-Sits. I tried a V-Sit last week at home while I was reading up on progressions. Another one I could hold for two seconds. I'm a two second gymnastic king.

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Tuesday 15th September

Power Snatch
2x3@40kg
2@50kg
4x2@55kg

Snatch Pull
3x3@80kg

Squats
4x8@80kg

S/S
RDL @ 70kg
Hanging Leg Raise
4x8

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Wednesday 16th September

S/S
3 Press @ 53kg
5 WG Pullup
x4

20s RTO Support Hold
10s False Grip Hold
x3

S/S
8,8,8,6 Ring Dips @ 16kg
10,9,6,6 Chinups

Landmines
3x6 ES @ bar+10kg

Handstand
3x30s against wall

Yeah going to put the weighted dips on the other day. It's a bastard doing them after press. Like the upperbody equivalent of squatting and deadlifting in the same session.

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Thursday 17th September

Football
4v4 @ 60m

4v4 instead of 5v5 so it was tough going

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Sunday 20th September

Sprints
5x50m on every 3rd minute

Power Clean & Power Jerk
2x3@50kg
2x2@60kg
2x2@70kg
4x2@80kg

Clean Pull
3x3@110kg
1@120,130,135kg clean deadlift

Split Squat
front rack
4x4@60kg

S/S
SL RDL @ 16kg
Ab Rollout
4x8

Only PJ'd up to first work set. They remain sh*t

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Monday 21st September

Bench
2@80kg
2@82.5kg
3x2@80kg

Row
chest supported
3x5@50kg

S/S
10 RTO Pushup
10 Ring Row
x4

Back Lever
Straddle 5@5-8s holds

L-Sit
3x20s

Unusually all the rings were being used and most of the benches were free so went with bench. Which was sh*te. Figured doubles @82.5kg would be fine but barely got 2nd rep so dropped back to 80

All the bodyweight stuff was better though. Significantly better on the back lever tonight than last time with holding straddle back levers for 5-8s sets. Will skip the previous progressions and try work up the length on those cos they are significantly cooler than previous progressions.

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Wednesday 23rd September

Power Snatch
2x3@40kg
4x2@50kg

Snatch Pull
3x2@80kg

Squats
3x8@70kg

Felt terrible so cut it short. May have been because I decided to have a coffee free day after not being able to remember the last time I had done so. Usually 1-2 days a week I wouldn't have coffee without having to think about it but past few months I've been drinking it more and more.

Thusday 24th September

Football
60m

Got walloped in the knee towards the end and it got heavily inflammed. Raising my heel to glute the next morning I could only get to 90 degrees. It's improved since but still needs a few days rest before squatting.

Saturday 26th September

Handstand
3x30s against wall

Press
5x3@55kg

S/S
Pullup
RTO Dips
3x8

Back Lever
Few straddle holds

Hanging Leg Raises
3x8

Handstands are starting to feel more stable but will need the comfort of the wall for a while yet. Especially at the whopping x1-2 a week frequency I'm doing them.

RTO Dips are hard. I didn't maintain proper form for all the reps. Instead of the weighted ring dips in place of bench I'm going to do strict RTO dips to the level of the first clip in this vid https://www.youtube.com/watch?v=yXxQGgwB_FU. Will start with triples. On press day I'll do regular ones for higher reps.

Not quite hitting parallel on the straddle back levers yet so still a bit of work to do there

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Tuesday 29th September

Bench
5x3@70kg pause

Row
WG chest supported
3x6@50kg

S/S
10 RTO Pushup
10 Ring Row
x3

Back Lever
10 minutes

L-Sit
2x25s

Got a few tips from one of the trainers who's into gymnastic stuff on the back levers on proper body position. So back down a progression or two until I get that sorted.

Knee is still bruised and swollen. Lacking full range of motion but should be good for football on Thursday. Will go back to squatting another few days after that.

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Thursday 1st October

Handstand
3x30s against wall

S/S
2 Press @ 58kg
3 Pullup @ 20kg 3,3,3,2,2
x5

Ring Support hold
30s

S/S
Pullup 8,7,7
Dips RTO at top 8,8,6
3x8

GHD
3x15

Missed football. Knee is just about better so would have managed it. Will do my clean day next time I'm in the gym.

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Tuesday 6th October

Handstand
5 mins

Bench
5x3@70kg spoto

Row
chest supported
3x5@50kg

Archer Pushup
3x8 support hand elevated

Back Lever
5 mins

L-Sit
20,15,15s from floor

Knee is better but I feel like crap (potential aids onset) and didn't want to get depressed squatting things.

Spoto bench because I was reading things on the internet again.

Archer pushups are harder than I thought. Form suspect probably need a few sessions to get them down properly.

L-Sits from floor are a lot harder. Only keeping myself like an 1/2-1" off the floor.

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Thursday 8th October

Football
60m

Saturday 10th October

Run
4km read jog

Handstand
3x30s against wall

L-Sits
30s,15s,15s from floor

Press
3x4@55kg attempted 3x5

Pullup
up to 30kg odd object

Ring Dips
up to 3@30kg odd object

S/S
Dips rto at top
Pullup
3x8

Training at home. Odd object equals nephew weighing approx 30kg. Not as convenient as weight plates.

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Sunday 11th October

Power Snatch
2x3@40kg
4x2@50kg

Squats
3x8@70kg

RDL
3x8@70kg

Knee is still marginally inflamed so cut depth a few inches. Somehow managed to fall off my bike yesterday on the way to the pub rather than the way home. The cruel injustice.

Took a lump off my elbow but it's just a flesh wound. I did however manage to land on my what was my 99% recovered knee. Not as bad as the knock I got playing football but will require another few days off it.

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Thursday 15th October

Football
60m

Had another collision this time on my other knee. Gosh durnit. It's not too bad though literally another couple of days off.

Friday 16th October

Handstand
3x30s against wall

Bench
3x5@75kg

Row
3x5@50kg chest supported

S/S
Dips rto at top
Pullup
3x8

L-Sit
20s,15s from floor

Hammer Curls
12@12.5kg
2x8@15kg

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Saturday 17th October

Power Clean & Power Jerk
2x3@50kg
2x3@60kg
4x2@70kg

Clean Pull
3x3@100kg
1@110,120,130kg clean deadlift

Knees are still too sore/restricted to do squats. Currently feels like I'm pushing 60 years old with them. I wasn't in the mood to do any accessory sh*t so left it there

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Tuesday 20th October

S/S
Handstand against wall
Ring Support
3x30s

Press
4,4,3@55kg

Chinup
3x4@20kg

Archer Pushup
3x8

L-Sit
15,15,10s from floor

Back Lever
5 minutes prac

Handstand and support holds are more tiring than you'd think. Press was tough after. Figured I'd be good for 3x5 chinups @ 20kg but nope. Going back to Pullups for that bit rough on inside of elbows.

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Sunday 21st October

Power Snatch
2x3@40kg
3@45kg
3x2@50kg

Snatch Pull
3x3@70kg

Squat
8@70,75,80kg

S/S
RDL @ 70kg
Hanging Leg Raises
3x8

My knees still feel crotchety but they are no longer impeding training. Now if I can only make it through football tomorrow I'll be set.