WHAT ABOUT MAH LEGS, CHARLIE MURPHY??!!

Edwardius

conzy wrote: »

Best log title I've ever seen

Fúck yo couch!

AWHHHH the milk's gone bad!!!!

PRessing and hip stability towards the end of last week

Yesterday:

Press program,

Snatched up to 65 with minimal wrist pain

Clean, pause BTK
80-85-90-95-100, no pause after this-105-110-115(PB)

Sound. The recovery is starting to get a bit funky though. All the back squats messed with me positioning, no biggie.

Snatch pulls (deficit) 3x3 95kg (v strong, got these to chest height, was angry)


Concentric back squats 4x6 85kg

Got woken up by ridiculous ankle pain this morning, will have to see where that goes

Edwardius

Mystery ankle injury is still there, not as bad today. For some reason the right knee decided to get annoyed.

Just pressed, rowed and did various band things and tricep work today. Lame.

Edwardius

Ankle is kinda at "Ignore it" level, managed some triples in the snatch at 70 yesterday, pressed 63 for a few triples as well as triceps, hang power cleans up to 95 today, pin squats at 90kg, curlz, hip rehab, abs.

Press program has another week or two so I'm gonna hammer the wrist rehab afterwards

Edwardius

press program,
zombies: up to 115, 85x10
death lift 100x30 stiff legged most of these because I was too lazy to bend my knees

Edwardius

Press 65, Snatch 90 back squat 150x1, 125x10, reverse lunge.

Edwardius

Went to the "Urban Weightlifting" squad/max session thing up in Portadown (piratetown) yesterday. hit 95/110, Very close on 100/115. The atmosphere was class, good folks up there.

10rm squatz + Wine the night before = taper.

Ankle is ok, tib anterior was the problem.

Wrist is nearly there too.

hashtag

Edwardius

Press 64x3, doubled 66 twice but kept missing the groove on the third.

snatch triples, 74, singles up to 95, missed 100 a few times
C&J 85 triples, single 105 (tired)

I'm a lot stronger off the floor now but still a bit sluggish on the turnover.

Zombie squat 70kg 9x10, 1x4, 60sec rest, bar rolled of on set 5 hence 4 reps. increased to 90s after that. I'll see how this leaves me later in the week before I decide on going again next week. I'd instant DOMS and a headache till 3am but I have no quads so summat has to give, yo.

snatch pulls (deficit) 95kg 3x3 much soreness.

Edwardius

positional things

jerk drives: 105 for 3x3, jerked 105 then.

back squatted 150 for the craic. Wanted to see the legs still worked after monday's holegcaust.

split squats

SLDL 100x2x10, 110x10

Tiredness set in then.

Edwardius

Speed stuff

Front squat 110x5

Press 70x1

Single leg things

Edwardius

Yesterday:
Light Powers
Abs

Leg based sadness tomorrow

Edwardius

Snatch triples at 78, singles up to 98, missed 101, haircut on second attempt

Cj triples 88, singled 103 (lol) missed jerk on 106

Deficit pulls 100kg

Zombie 5x10 73kg 60s rest

Cs row.

Wrecked today. Snatch was OK. Jerk crap.

dylbert

Nice snatching, was 101 for a PB?

Edwardius

dylbert wrote: »

Nice snatching, was 101 for a PB?

Thanks man, it's 1kg below my pb. I'm gonna have a crack at it again next week. I'm happy to hit feeling weak. It gives me a shred of optimism!

dylbert

Think I remember you hitting 100 a while back "for the love of god stand up", didn't know you bettered it again!

Edwardius

dylbert wrote: »

Think I remember you hitting 100 a while back "for the love of god stand up", didn't know you bettered it again!

Heh, I reminded herself of that. Was not pleased!


Missed training on wednesday

Friday:
jerked 110, power jerked 100, was trying some things

I forget what else was done.

Monday:

forgot to eat carbs, snatched 90 but brain prevented 95. Dropped back and power snatched up to 85.

C&J 100, missed the jerk on 110

pause FS 115 (3s pause with slow eccentric).... hmmm.

back squat 140, dropped 150

deadlift: 150-160-170-180
(pb and, shamefully, my first double BW deadlift. I should probably deadlift the odd time)

Push press: 90, missed 95

power cleaned 95 for some singles then tripled 100 (pb).

I thought I was finished being stupid but now I want to max the "two hands anyhow".

Edwardius

Yesterday:
had like 55mins including warmup:

Clean pull up to 1x140
C&J, 1x90-100-90-100
Pause FS 5x1x110 (3s pause)
Glute bridges: 2x10 110kg

Edwardius

snatch:
triple at 85, attempted two other triples but missed a bunch of them behind, single at 93

C&J, triples at 90 and 94. very gassed, single 100, missed jerk 107 (Footwork is still ****ed)

BTNSGPP x 1:
80-90-100(f)-100(yay)-100(f)-90

pause FS 5x3 100kg

sn grip rdl (toes on plates), 3x8 100kg

Edwardius

Light PS 70, pcpp 80

Jerks:up to 105, back to 100. Working on feet.

Back squats 5, 4 125kg

Edwardius

Push press 95 (pb) missed 100 very close to lockout.

Jerk footwork up to 100 again.

Pause front, 8 singles between 105 and 115

Pulls from a few positions with 90.

Got some plans for the next programs.

Edwardius

yesterday:
Snatch: 85kg I pulled 89 like 2" off the floor and gave up to my eternal shame.

Squat: did a single at 85kg and opened a beer. It was a heineken :(:(

I guess that's a deload then

dylbert

Edwardius wrote: »

Squat: did a single at 85kg and opened a beer. It was a heineken :(:(

I'd rather squat than drink heineken!

Edwardius

dylbert wrote: »

I'd rather squat than drink heineken!

You can see how little I wanted to squat then!

Trained on friday, had an hour, just snatched 90, missed 97 behind
C&J 100 (jerk still fecked)
Pause FS: 110
some pulls

Edwardius

Trained down in CSP in Bray. Savage place, sound bunch of lads

Snatch: got 100 on the third go
C&J 110, couldn't stand 115
pause FS: 110, missed 115 somehow

Tabata Airdyne (that was dumb)

Leg strength just dies if I get a bad run of training. Oh well, back up the mountain once more!

Edwardius

Lifted in the ECB/Fugees/DCU/Phoenix christmas comp. Couldn't ask for a better bunch.

Snatch:
93-97(behind)-100(5kg comp pb!!)

100 felt like it was going to be a deadlift but somehow I got under it.

C&J:
105(press)-105-110 (jerk was miles off)

So a 205 total again with 100/105! I went too heavy on the jerk on thursday. I'm ok to snatch heavy two days or even one day out but the jerk seems to need more recovery. Cleans were ok but, again, leg strength is down. I need to drop 5kg (it's all fatty beery fattiness) and add 18kg to the comp total (11kg to training pbs) to get to the seniors in 2015. I need to hit the following consistently in training to get there:

Snatch:103 (+1kg on training PB)
C&J: 120 (+10kg)
Power Clean: 110 (+4kg but I think I could have had it a few times in training)
Power Jerk: 110 (+10kg)
power Snatch: 88-92 (I did 89 once but it's not consistent)
Clean 125 (+10Kg)
Jerk 125 (+10kg)
Back squat 165 (+10)
Front squat 135 (+10)
Push Press 105 (+10)

The ratios are skewed due to the way I'm stuck together. There's a solid year's work needed to consistently hit those numbers.


Trained last night, just messed around with hip snatches up to 80, jerk variations, zombies and grip work. Nothing overly structured though.

Edwardius

Trained on CF fifteen on Wednesday with Apti Aukhadov. He was honoured and privileged to meet his idol.

Snatched up to 95.

Apti reckons my snatch is good. at the top weights I'm not extending the ankles enough (take that, internet).

missed a 110 clean, worked back down. He touched my quad like a healer and said "this is your problem, you need to sit, ten times".

I then smashed my carotid artery with a clean and went night-night for a wee while

So I've to do tens.

The interpreter did affect things a little but you could pick up most things from the gestures and movements.

Training tomorrow afternoon with the "Southside Cell" of ECB

dylbert

Edwardius wrote: »

Apti reckons my snatch is good. at the top weights I'm not extending the ankles enough (take that, internet).

Triple extension :eek:, someone should inform him that all the top American lifters are doing the catapult :P.

Edwardius

dylbert wrote: »

Triple extension :eek:, someone should inform him that all the top American lifters are doing the catapult :P.

Religion is a terrible thing!

Edwardius

Trained on Monday.
Jerks, hang stuff, deficit pulls, pause front squats and vertical push-pull. I pulled something in my foot during jerks. Beer then followed, sadness then followed, then more beer and cake with a side of no weightlifting.

Edwardius

Haven't done anything since the 23rd, longest layoff in a long time, played it by ear and took it reasonably easy.

Was training in a PL gym there so had to kinda adapt a bit

High hang power sn doubles... up to where it turned into a squat.
60-65-70-75

PC+PJ
up to 90kg for a single

hang sn pull: 3x3 85kg

front squerps with a pause, doubles 90-90-95

Binchin and rowin' 3x8 at 60-65kg

Planks x 3

Messed around with a log.

Edwardius

Jerk practice up to 90x2
snatch doubles at 80, dizzy
PC+J doubles at the same
Back squattin' 110 4x6
press 55kg SS Pullups (30x0 on pullups #internet)
Pinch grips, 25kg plate then 20kg

Just realised I haven't back squatted in a while. Adductors have IOMS

Edwardius

C&J: ball load of doubles at 88
Hip snatch 65
Front squats, doubles 90
Kurlz and lower back.

Much soreness today. I'm ****ing up my catch on cleans, they're a bit rusty. Jerks were OK.

Edwardius

Jerk, up to a double at 100

Pause snatch, doubles at 80, felt good

Snatch pull triples 100

Btnpp, doubles 90

Speed ish Deadlift doubles 140

Evil wheel

I miss jerk blocks

Edwardius

Saturday:
C&J doubles on the jerk, 90kg
clean pulls: 120kg
Jerk drives: 120kg
Pause front: doubles 95kg
bench, row

Edwardius

Right, trained mon, tue and today. Basically trying to get 100kg overhead in various ways each session for the next six weeks or so. Did some deficit snatches up to 90, BTNSGPP to 103kg, back squats to 125x3, seated row. Ran out of time for benchin'.

No access to jerk blocks these days and I can't lower to my shoulders without ending up with numb hands the next day so I end up doing a lot of power cleans, which messes with volume monitoring. I'll probably end up with an adequate power clean though

Edwardius

Hmmm, power jerked up to 105
hang cleaned 105 (somewhere higher than mid thigh), doubles at 100
split squats 50kg 3x5
deficit DL 160
press+pullups

Haven't used a belt in a while, largely because I left it in Refugees and have been too lazy to go get it

Edwardius

Sn from hip up to 85x2 88x1
High thigh clean up to 105x2
RFE split squats up to 55x5
Single leg rdl,3x5 40kg
Press 55kg 5-5-9
Pullup 5-5-10

Drove about 700km last weekend. My hip became a little unhappy during the dl.

Lol, my left ql exploded just after I wrote the last line. Stood up and felt like someone stabbed it.

Edwardius

Yesterday:
back was still a bit sore but it's the type of pain that I can train through without breaking anything.

Power jerk to 105, push press 90x2, arms.

this morning:
HPC: 90 for a couple singles
BTNPP: 80 3x3
Cl DL: 150x2, 160x1

Overhead everything is improving a lot. yesterday was higher volume than I intended because I was foolin' with some things.

Later that evening:

bench+cable row 3x15

Edwardius

Yesterday: Jerks to 110, doubles at 100
Jerk drives and rack holds 130 and 180
hang clean 105, 100x3
front squat: 10x92

Edwardius

Snerp from hip: up to 2x80, 7x70(lulz). Missed some singles at 85, lacked a bit of pop
HPC: up to 100x2
Def Sn grip DL:
3x3x120, paused at three points on eccentric of last reps
split squat:
50x6,6,8
press: 58x5,5,6
pullups: 5,5,12

Edwardius

Yest'day:
Power jerk: 100x2
push press: 90
RDL: 80
Arms

Tim76

Great thread title

Edwardius

Squattin': 120-130 for doubles, finished with 120x6
benchin': fives at 72.5
deadliftin': doubles at 150

Both knees were giving me grief during the week but were fine with squats. I'm gonna stop doing jerk drives and lowering from overhead. There's some nasty forces getting transmitted through them. Deloading next week, then two more weeks of this craic followed by a preparation phase.

Edwardius

Deloading the classical stuff this week...

Jerk to 90,
didn't bother with jerk drives, my knees no likey. I've an inflamed PCL

front squat 10x94

Not a great session. Trained in the morning without coffee. Bad move.

Edwardius

Wrecked today. Ate a load of carbs before training, was still tired going in though. Played it by ear

Felt good but kept volume low, intensity fairly high.

Hang snatch (mid thigh, PCL is angry reversing from the power position (as the cersferts call it):
90x3: massive PB

Hang clean: 105x2 PB

Stripped it to 90 to power clean it and it actually felt like 60... Screw it... singles at
100-105-109(pb)-111(pb)-113(f)-113(****ing 7kg PB)

Split squat:
6-6-7 at 50kg

Press:
8x50kg

pullups:
12

Good deload brah

Edwardius

Went to the Apti seminar in Crossfit Fifteen last night. He's training for the Russian championships so the first part involved him working up to something like 160 on the clean and jerk and then rack jerking 190kg. He hit fairly high reps in his lighter sets but it may not be representative of how he'd train normally given that he had an audience. His English is patchy enough so he was talking through an interpreter.

As these things normally go, he went through key technical points, had people lift and went around correcting them. He's not fond of how I jump back (I was jumping forward a few months back so kinda overcorrected) and reckons my legs go dead at the top of the pull on max weights (my feet get welded). Snatched up to 97.5 handy enough.

My neck was giving me serious grief at this stage so I C&J up to 100. He reckons I need to stop gripping the bar in the rack (I'm kinda doing that as a bit of a crutch)

Following this he covered some assistance exercises and placed a big emphasis on the lower back. Finally he invited everyone around for a Q&A session, which was interesting.

For someone so talented and accomplished he carried himself with humility and had a very personable way about him. There was no big swagger or screaming like you'd see with other (less talented) lifters.

Edwardius

Saturday: Fugees,
squats up to 125x7
RDL 80x3x8
planks 3 sets.

That's it! no deads because I'm pretending to deload.

Edwardius

Yesterday:
Jerk up to 100x3. Took a long time to get comfortable
bunch of power clean singles at 80
FS to 96x6
did some leg curlz and leg presses

Today:
HPS
80 for a couple doubles

HPC+PJ sets of 2+1 up to 94

Split squat:
one set, didn't feel good today

Press: 55x6
pullups +10kg 5-5, +0kg 13
Seated GM and Planks 3 sets

Pinch grip 3x30s x 20kg plates

KB snatch:
40 with 20kg, one switch. Was bored and waiting for woman to finish lifting.

Edwardius

Power jerk:
95x2, 106x1 (PB)
Push Press to 90x3x2
SGRDL: 3x8 85kg
bench+cable row
Abz

Edwardius

Yesterday

HC&J to 105
Squat to 130x5
Dl 130x10

New phase starting tomorrow. Sadness and hugening guaranteed.

Edwardius

Had to adjust a little today because I was still a little stiff and in a hurry.

Hang muscle snatch 71kg

(Clean+hcl) to // + pj + j up to 85

Back squat 120x5

Grand.