Bad form and grunting

GASMANN

WARM UPS
snatch skills, fexibility and oh squats, snatches up to 35kg, snatch movement feels good and strong, happy with that.

BENCH s/l 5x5
warm ups
80kg
82.5kg
85kg
87.5kg
90kg

DIPS 5x8 bw

DEADLIFT 5x5 @ 160kg

HYPERS 3x8 bw

HAMM-CURL-HAMM 8kg db's x 4

good week + a hard week

GASMANN

WARM UPS
snatch skills + snatches up to 35kg in 5's

CLEANS 5x5 s/l
50kg
55kg
60kg
70kg
75kg

BENCH 5x5 s/l
82.5kg
85kg
87.5kg
87.5kg
90kg

PENDALY ROWS 4x8 60sec rec.
60kg
70kg
70kg
70kg

FARMERS WALKS
4x40m 2x50kg handles 60sec rec.

GASMANN

real late gettin down tonight, so quick warm up, short recovery times and all out on the reps.

FRONT 2 BACK O/H PRESS 5x5 s/l 75s rec.
35kg
35kg
40kg
40kg
45kg

INCLINE FLYES 4x8 60s rec.
10kg d.b e/s

CHINS W/BLUEBAND 4xmax
7
5
5
5

BASEBALL SWINGS 4x8 e/s 60s rec.
16.25kg
16.25kg
18.75kg
18.75kg

HAMM-CURL-HAMM
10kg d.b e/s 16-8-16 x 4 90s rec.

good workout in about 50 min. on a stranger note, i started taking a multi vit + fish oil tabs from myprotein this week and my piss is gone illuminous yellow/glow in the dark, il have to keep an eye on this.

d'Oracle

GASMANN wrote: »

FRONT 2 BACK O/H PRESS 5x5 s/l 75s rec.

Bradford press.

GASMANN wrote: »

, i started taking a multi vit + fish oil tabs from myprotein this week and my piss is gone illuminous yellow/glow in the dark, il have to keep an eye on this.

Its just excess B Vitamins, nothing to worry about.

GASMANN

snatch & warm ups or warm ups & snatch

CLEANS 5x5 s/l w/60-90s rec
50kg
60kg
65kg
70kg
75kg - missed 4th rep, purely fatigue, hammered out the reps up to this. reset and got the 5th.
clean movement is starting to feel natural again, might start pushing up the weight a wee bit.

B/SQUAT
150kg 5x5
i really had to fight to finish each set, was meant to be @155kg but dropped it after 2 reps. form was not text book.

H/BAR DEADLIFT 5x5 s/l
150kg
160kg
170kg
180kg
190kg

absolutely bollixed......

GASMANN

BENCH
85kg
85kg
85kg
90kg
90kg

DIPS 5x8

DEADLIFT
175kg
175kg
175kg
175kg
175kg

HYPER X's 3x8

HAMM-CURL-HAMM
10kg db 16-8-16 x4

GASMANN

^^^^^^^^^^
bench & deadlifts were 5x5's , i only stuck in the weights.

sun 26 feb

11km run - bad food last night , cider + tayto. ran 1st thing and didnt feel excellent. got some sonia o sullivan/ paula radcliffe style cramps about 3km in too. was glad to get finished tbh.

1h:6m:36s

GASMANN

got in and warmed up , and done a good warm up too, snatches up to 40kg then into cleans to 55kg, got the bar ready to start working at 60kg and got called back to work. this completely phucked up my momentum, got back in about an hour or so later....

CLEANS 5x5 s/l
60kg
65kg
70kg
75kg
80kg - x2, to big a jump from 75kg when doing 5's.

BENCH 5x5 s/l
85kg
87.5kg
90kg
90kg
92.5kg - rep pr and a big mental hurdle to have overcome, iv never been inside 90's for reps on the bench. theres more there too, im doing my best to reign it in to keep consistant progress, happy though.

PENDALY ROWS 4x8
60kg
70kg
70kg
75kg
extra set feeling strong
80kg

FARMERS WALK 4x40m w/100kg
done 5 x 40m walks

turned out a good session after a bad start, unusual for a monday.

GASMANN

cycled 13km to ironside and pushed it all the way so i went a bit easy on my warm ups, flexibility and some bar snatches.

FRONT 2 BACK PRESSS 5x5 s/l
35kg
40kg
40kg
45kg
45kg - missed 2nd half of last rep

INCLINE FLYES 4x8 w/12kg d.b's

CHINS 4x max
changed to green band tonight, felt a bit more natural
6-5-4.5-3

BASEBALL SWINGS 4x8 e/s
18.75kg
18.75kg
18.75kg
21.25kg

HAMM-CURL-HAMM 16/8/16 x 4, 12kg d.b's 90sec rec

had to cycle back home then another 13km

GASMANN

WARM UPS
flexibility and snatches, triples up to 40kg

CLEANS 5x5 s/l
60kg
65kg
65kg
70kg
70kg - got 2, missed 2, reset, got 1, missed 1, stopped. felt a bit drained here, my monster didnt work

BACKSQUATS 5x5 w/145kg

HBAR DEADLIFT 5x5 s/l
160kg
170kg
180kg
190kg
200kg - loads left on these, 210kg next week.

GASMANN

cycled today, absolutely legged it down. not the best idea.

WARM UPS & SNATCHES x3's bar, 30,35,40,45 kg's

CLEANS 5x5 s/l
65kg
65kg
70kg
70kg
75kg x 4

BENCH 5x5 s/l
85kg
87.5kg
90kg
92.5kg
95kg

PENDALY ROWS 4x8
70kg
75kg
75kg
80kg

FARMERS WALK
40M X 6 w/60sec rec

GASMANN

very disrupted week this week, only on day 2 today so hopefully il get in tomorow and sat, off sun and back on track monday.

WARM UPS & SNATCHES
flexibility stuff
light snatches
40kg x 3
45kg x 2
50kg x 1

FRONT 2 BACK O/H PRESS 5x5 s/l
35kg
40kg
40kg
45kg
45kg x 4

INC. FLYES 4x8 12kg d.b

GREEN BAND PULL UPS 4xmax
7,5,5,4

BASEBALL SWINGS 4x8
18.75kg
18.75kg
21.25kg
21.25kg

HAMM-CURL-HAMM 16/8/16 x 4 12kg d.b

GASMANN

WARM UPS & SNATCHES
light snatches
45kg x 3
50kg x 1
55kg x 1
snatches are feeling comfortable, 55 is the heaviest iv gone in since april 2011. technique is still there, although the weight is not very challenging.

CLEANS 5x5 s/l
60kg
65kg
65kg
70kg
70kg

got called to work here, 1 hour later...

SQUATS 5x5
160kg
160kg
160kg
160kg x 2, fail. using a different rack to usual and had 1st set done when i realised i hadnt put in the safety's, could have got hillarious.
155 x 1 - legs are fried
140kg x 2 - still fried

H/BAR D/LIFT 5x5 s/l
170kg
180kg
190kg
200kg
210kg - yes.

GASMANN

have to start tackling the fatness, going to try and get in 3/4 interval sessions a week on top of the gym work.
went to the park and ran lenghts of the gaa pitch with 30sec rest at each end. im only doing 20 min and am judging progress on the amount of lenghts ran the time.
i intended running at about 3/4 pace but dropped down dramatically as time went by.

total : 18 lenghts

GASMANN

**** session, worst in a long time. went to the gym in a rush to leave and go somewhere else so decided to skip everything bar the 2 compounds.

BENCH 5x5 s/l
87.5kg
90kg
90kg
92.5kg
95kg
happy with progress on this over the 4 weeks considering 1rm is at 100kg.

DEADLIFT 5x5 @190kg
190kg x 4
190kg x 3
190kg x 2
190kg x 1
190kg x 1
aaaagh, weight was to much, i wasnt fresh, head was wrong - all that. dissapointed


first phase is done start a knew one on monday. happy with how it went bar the last couple of days, looking forward to a fresh challenge though

GASMANN

new programme but got badly delayed in work so got in late...

WARM UPS + SNATCH'S
up to 55kg doubles

CLEANS 6x3 s/l
50kg
60kg
65kg
70kg
75kg
80kg x 2

BENCH 5x3 s/l
80kg
90kg
95kg
100kg
105kg - last tested 1rm was 100kg - 105kg x 3 with a bit still in the tank - love it.

WIDE GRIP PULL UPS - GREEN BAND
4 x max
7,5,4,3

FARMERS WALK 5 x 20m s/l
110kg
120kg
130kg
140kg
150kg

enjoyable session.

GASMANN

really bad week, havent trained at all due to work blah blah blah. i decided to just do a session to blow off some cobwebs and start the first week of my programme again on monday as iv only 1 day done.
ironside was black for some reason, i thought young lads were meant to be binge drinking today, anyway ...

SNATCHES
triples
bar
30kg
35kg
40kg
45kg
doubles
50kg
55kg
60kg
65kg
singles
70kg - 2012 pb
75kg - 2012 pb
80kg fail - i know this is a mental block, i feel strenght wise iv at least 90kg in me.

CLEANS
70KG x 3
75kg x 2
80kg x 1
85kg x 1
90kg x 1 - 2012 pb
95kg x 1 - 2012 pb
100kg fail, getting loads of height, bar was coming to eye level but i just wasnt getting under it, dont know why. 3 attempts - no luck

30" boxjumps x 20

OH PRESS
x 5's
bar
30kg
40kg
50kg
triples
55kg
60kg
doubles
65kg
singles
67.5kg - new 1rm
70kg fail x 3

60kg x 3

overall a good session, i could have done a bit better but happy with what i done.
rugby time.

GASMANN

there is no such thing as going for "one".
wasnt in the humour for it today but these are important days to get your training done, mental victories. hard session in the end but i think it was me more than the workload.

WARM UPS + SNATCHES
up to 60kg double

CLEANS x 3
50kg
60kg
65kg
70kg
75kg
80kg

BENCH x 3
80kg
90kg
95kg
100kg
105kg x 2

BAND ASSIST PULL UPS
5,3,5,3

GASMANN

sat 24th mar

WARM UPS/ SNATCHES - short warm up, cycled in.

FRONT2BACK PRESS 5x5
40kg
40kg
40kg
45kg
45kg x 3

SQUAT 5x3
150kg
152.5kg
155kg

BULGARIAN FRONT SQUAT 3x8 e/s
30kg
30kg
30kg

HYPER-X's
3x8

GASMANN

CLEANS 6x3
60kg
65kg
70kg
75kg
80kg
82.5kg

H/BAR DEADLIFT 5x5
180kg
190kg
200kg
210kg
220kg - yeah

S/L BARBELL STEPUPS 6x4
50kg
50kg
50kg
50kg

DB BENCH + 1ARM DB ROW 6x5 superset
bench 2x32kg db
row 36kg db

GASMANN

GASMANN wrote: »

have to start tackling the fatness, going to try and get in 3/4 interval sessions a week on top of the gym work.
went to the park and ran lenghts of the gaa pitch with 30sec rest at each end. im only doing 20 min and am judging progress on the amount of lenghts ran the time.
i intended running at about 3/4 pace but dropped down dramatically as time went by.

total : 18 lenghts

well that didnt last long.....

GASMANN

CLEANS 5x3 focus on speed
60kg + 1 jerk
70kg + 1 jerk
70kg + 1 jerk
75kg + 1 jerk
85kg + 1 jerk

95kg c+j x 1 - 2012 pb
105kg c+j - fail

DEADLIFT 5x5
160kg
160kg
160kg
160kg
160kg x 3

CLOSE GRIP BENCH 5x5
80kg
80kg
90kg
90kg
95kg x 4

GASMANN

WARMUPS/ SNATCHES/OH SQUATS up to 55kg

CLEANS 6x3
70kg
70kg
75kg
80kg
80kg x 2
85kg x 0

BENCH 5x5
85kg
90kg
90kg
95kg x 4
100kg x 3

WIDEGRIP PULLUPS - GREEN BAND
5, 5, 5, 4

GASMANN

WARMUPS/SNATCHES/OH SQUATS

FRONT2BACK OH PRESS 5x5
40kg
40kg
40kg
45kg
45kg

SQUATS 5x3 s/l
i was meant to start these at 157.5kg and work up in 2.5kg increments but pulled up in my warmups at 140kgx2, my knee said no. its been swollen for the last 2/3 days and iv had a bit of trouble with it in the past - broken knee cap and a full acl tear a couple of years apart - so im going to give it a break and a lot of ice for maybe 10 days-2 weeks and hopefully it will settle down. il probably lash into some gvt stuff on the upper body in the mean time.
fookin fook fook.

GASMANN

60sec between every rep&set

BENCH 10x10 70kg
10
10
10
10
10
7
8
9
7
9
90/100

FLAT FLYES 5x10 10kg db's
10
10
10
10
10
50/50

BARBELL CURLS bar only 10x10
100/100

BODYROWS 5xmax
8
8
8
7
8
t=39

HANGING CRUNCHES 5x8
8
8
8
8
6
t=38

GASMANN

60sec between every rep&set

PRESS 10x10 40kg
10
10
10
10
10
7
8
9
10
10
94/100

BENT ROWS 5x10 50kg
50/50

GREENBAND PULL UPS 5xmax
4
4
4
4
4
t=20

WIDEGRIP PULLDOWNS 5x10 45kg
50/50

FRONT DB RAISES 5x10 e/s 10kg db
50/50 e/s

GASMANN

fookin knee will not mend, im going to try staring at it.

volumeish training tonight, tried to go a bit heavier with reduced reps and slightly longer recovery.
BENCH 5x10 90kg 90sec rec
9
6
7
5
6
33/50 - poor

FLATFLYES 3x8 14kg 60sec rec
8
8
16kg
8
24/24

EASYBAR CURLS 40kg 5x10 90sec rec
10
10
10
8
10 - swinging like a swing

BODYROWS 5x8 60sec rec
40/40

s/set HANGING CRUNCH + 20KG HYPER 3x8 60sec rec
24/24

i was caught doing curls in a power rack tonight, didnt even realise i was doing it, but anybody who witnessed this and thought i was a k-nob - i agree.

GASMANN

OH PRESS 10x10 40kg 60sec rec
100/100 - happy

WIDEGRIP PULLDOWN 5x10 45kg 60sec rec
50/50

POWERSNATCH from the knee 5x10 40kg 90sec rec
50/50 - blowing hard

JERKS 5x10 40kg 90sec rec
50/50

my knee is returning to normal so hopefully il be back on track by thur/fri

GASMANN

my knee is returning to a more acceptable size so im bringing back in some light snatches + c+j's to test the waters.

SNATCHES 5x3
30kg
35kg
40kg
45kg
50kg

C+J 5x3 clean+1jerk
40kg
45kg
50kg
55kg
60kg

BENCH 10x10 60sec rec 70kg
10
10
10
10
8
7
8
5
8
8
84/100 - dissapoint

BODY ROWS feet on bench 5x8
40/40

FINISHER lifted from blaba
5 rounds - 60sec rec 30kg

deadlift x10
bent row x10
hang clean x10
pushpress x10
back squat x10

that was hard but a good hard



insert "your ma" joke here___________________________

GASMANN

SNATCHES x3's 5kg increases up to 55kg

PRESS x3's 5kg increases up to 65kg
70kg x 2 - rep and max pb - 75 kg felt impossible 4months ago so this is progress, i would have nailed 72.5kg but d'oracle threw bad vibes at me.

SQUATS x3's , 10kg increases
started at 60kg up to 100kg, im not as fixed as i taught i was and had to pull up. its going in the right direction though.