Bad form and grunting

GASMANN

SNATCH - switched to power snatch at 40kg

40,45,50,55kg x 3

60,60,60,65,70kg x 2

75kg x 1

80kg x 1 pb

83kg x fail

iv never power snatched before so it was trial and error, result though.

BENCH

60,70,80,90kg x 5

95kg x 2

100kg x 3

105kg x 1

110kg x 1 5kg pb

HBAR DEADLIFT

180,190kg x 5
200kg x 3
210kg
220kg
230kg pb
240kg pb
250kg pb

30kg pb and felt solid, yes yes yes

token

You muscle snatching son of a gun! That was very impressive to see. Nice work on the HBAR!

d'Oracle

GASMANN wrote: »

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.

I just drag everyone down.

Good to see the chocolate is paying off.

GASMANN

d'Oracle wrote: »

I just drag everyone down.

Good to see the chocolate is paying off.

easter eggs = big gains

GASMANN

OH PRESS 10x10 60sec rec
45kg
10,10,9,7,6
40kg
10,10,8,9,9

total 88/100

WIDEGRIP PULLDOWN 5x10 80sec rec
50/50

BODYROWS 5x8 60sec rec
40/40

BLABA FINISHER 30kg x5 60sec rec
deadlift x 10
row x 10
h/clean x 10
p/press x 10
backsquat x 10

GASMANN

im starting a rehab on my knee on monday, so will be switching focus to upper body for a little while with the lower rehab work. i had no plan going down today so done the following, i need to bring back some structure soon

POWERSNATCH
40KG 50KG 60KG X 3
65kg 70kg 75kg x 1

POWERCLEAN
40kg 50kg 60kg 70kg x 3
75kg 80kg 85kg 90kg x 1

1 ARM SNATCHES x 3 - just because....
15kg 20kg 25kg 30kg

SQUATS off pins 100kg 4x10 60sec rec
40/40

GASMANN

fri

POWER SNATCH
warm up in 3's
60kg x 3 x 2
65kg x 3 x 2

HALF SQUATS OFF PINS 120kg 10's x 5 w/60sec rec
50/50

called to work

sat

BENCH 10x10 70kg 60sec rec
10
10
10
10
10
8
8
9
9
8
92/100 - better than previous, 100 at this weight is getting close.

DIPS b.w
8
8
6
8
4

OH PRESS 5x5 40kg 60sec rec
25/25

SUPERSET x 3 60sec rec
50kg widegrip pull down x 8
26.75 rope pushdown x 8
40kg tricep bar curl x 8

GASMANN

mon night - session with physio, good news is they can save the leg....

tue night - 20min rehab to correct my incorrectness, this will now have to happen before every session for the foreseeable future. light squats in 5's up to 100kg, just to feel out where im at, focus on dept - absolute atg and good form, i felt ok and comfortable during and after, home for more stretching, rolling, icing.

wed 25 apr
rehab - 20 min

SNATCH
3's from bar to 55kg in 5kg steps
60kg x 2
70kg x 1 x 3 - this is in or around my max working weight for the next 2-3 weeks, il be building up the reps and then - hopefully - attacking a new pb in late may.

SQUATS 5x5 100kg
focus on form + depth , i set pins just above atg depth, im going to try and reconstruct my squat front and back . try not to chase massive weight that end up more like goodmornings and focus on the basics.

OH PRESS 5x5
50kg
55kg
55kg
55kg
55kg

ROWING intervals w/60sec rec 1000m x 5
1 3.35
2 3.39
3 3.48
4 3.50
5 3.46

to all you rowers out there - keep your opinions to yourself, slow and steady wins the race.

GASMANN

fri 27

REHAB - 20 min

CLEAN+J's

bar - 65kg in 3's with a jerk on last clean per set
70kg x 2+1 jerk x 2
75kg x 2+1 jerk
80kg x 1 x 5 - jerk on 1,3,5
felt good and im getting some depth back on the cleans

FRONT SQUAT 5x5
80kg
90kg
90kg
90kg
90kg

DEADLIFT 5x5 140kg
25/25

BLABA FINISHER 35kg barbell
dead - row - clean - press - squat all x 10, 5 sets with 60sec rec

GASMANN

cycled to ironside in a phuckin tornado, pedaling downhill and getting nowhere - 37min

WARMUP+REHAB

SNATCH
x3's 30,35,40,45,50,55
x2's 60,65 - missed 2nd 65, spectacularly
x1's 70f, 70f, 60f, 60powered it, 60f
what a load of shiite.

OH PRESS 5x8 55kg 90sec rec
8
8
8
6+2 pushpress
6+2 pushpress

ROW 5x8 60kg
40/40

PULLDOWN 50kg 5x10
50/50

cycled home instead of interval rowing, wind in my back, still as slow as with the wind in my face.

GASMANN

warm ups + rehab

3 CLEANS 1 JERK
30, 40, 45, 50, 55, 60, 65
2 CLEANS 1 JERK
70, 75
CLEAN + JERK
80, 80, 80, 83, 83

SQUAT 5x5 120kg
deep as phuck, really happy with my knee here and in the cleans.

i got down late tonight and everybody was yappin so i left it here, still one of the most satisfying sessions in a good while, i dont know why cos the numbers werent huge, i just enjoyed it - strange feeling .

GASMANN

rehab - rushed it a bit

SNATCHES
x3's - 30,35,40,45,50,55
x2's - 60,65
x1's - 70f, 70f,60 powersnatch,60 horrible,60f

at this stage i was like a bitch, i dont know whats happening with the snatch - see sun - but it frustrating the shyte out of me.

BENCH 5x5 90kg
25/25 - these felt strong, 95kg for a 5x5 is not impossible by any means

DIPS 5x8
8,8,7,5,7 - meh

FLYES INC. 5x8 14kg db
40/40

FINISHER
dead
row
clean
p/press
squat - all x10 as a superset, 60 sec rec between sets.

i felt really good after training yesterday, thankfully normal service has resumed and im back to being a grumpy ignorant boll1x again.

GASMANN

thursday, late night in work last night + early start so i was needing a portion of monster to get going.

rehab+warmups

CLEANS
x3's + 1 jerk - 30, 40, 50, 60, 65
x2's + 1 jerk - 70, 75
x1's + jerk - 80, 80, 80, 80, 80f, 80f - cursing loudly - 70kg - stopped cursing

FRONT SQUAT 5x5 90kg
25/25 - these looked beautiful

DEADS 5x5 140kg
25/25 - moving up to 150kg next week.

s/set 20kg db curls x8 + 27.25kg rope pulldowns x8 60sec rec x 3 sets

ROWING intervals 1000m x 5 60sec rec
3:40
3:40
3:46
3:45
3:44

GASMANN

had about 90 min to spare this afternoon so squeezed in what turned out to be a good session.

warmup+rehab - rushed a bit

SNATCHES SNATCHES SNATCHES.....
x2's 30,40,50,55
x1's 60,65,70f,70f,70f
x3's 60,60,65
i need to approach these differently now, iv hit some sort of a mental wall. what i have to do now is warm up to the 60/65kg range quickly then loads of doubles and triples to lay a foundation and inch it up kilo by kilo from here. plans of pb'ing at the end of the month are disapering.

SQUATS 120kg 5x5
25/25 - good form + comfortable weight, time to move up

BENCH x5's
90, 90, 95, 95, 100x4 - missed last rep

S/SET
DIPS x8 + BODYROWS feet on bench x8, 3 sets 60 sec rec

GASMANN

sun 6/5/12

warmups+rehab 15min

SNATCH
30kg x 3 x2
35,40,45,50,55 all x 3
60kg x 3 x 3
65kg x 3 x 3 - lost middle rep of middle set out in front of me, just a poor starting position i think.
so the new approach to snatching went well, bigger volume of lifts at the working weights with a shorter warm up, i will probably tansfer this to my c+j's too.

OH PRESS 5x5 55kg
flew through these with only 60 sec between sets, moving it up to 60kg next time out.

UPRIGHT ROW 5x8 65kg
again handy, 45sec between each set. 70kg next time

PULLDOWN 5x8 55kg
60sec breaks, another handyish one, 60kg next time

1 x SUPER YOKE RUN - just to see what its like, the guy using it had about 6" on me so i was banging it on the floor a good bit, good fun though 180kg empty, when i left he had it up to 300kg and i think he was hoping to finish around the 360/380kg mark, savage stuff.

GASMANN

mon 7/5/12

i ate nothing this morning until i was on my way to blackrock and decided that 2x 1/4 pounder & cheese, chips and a coke would be nutritious enough. it wasnt and 10 mins later - in ironside i felt shyte and bloated, theres a lesson there somewhere.

warmups & rehab - 15min

CLEAN+JERK
30kg 3c+1j x 3
40kg 3c+1j x3
50,60,70,75 all 2c+1j

80kg 3c+1j x 2
83kg 3c+1j x f,f,f
80kg 3c+1j

SQUAT 5x5 130kg
these felt good+strong, i kept the form pretty tight which im happy with, il stick with 130kg maybe for another week before sticking anything extra on it.
S/S with HANGING KNEE RAISES x8 per set of squats

HBAR DEADLIFT 5x5 180kg
180x5
180x5
180x5 - struggle
180xf - just no.
iv been correcting my squat form over the last couple of weeks aswell as doing a lot of glute activation work, all of which is working well. the side effect of my this is my hamstrings and glutes are tiring because there actually working now, i realy fought the weight on the third set and only made a token effoert at the fourth.

FINISHER - not today, not with all that mcdonalds in me trying to get out.

GASMANN

wed 9 may

NO WARM UP NO REHAB

SNATCH
x2's 30,40,45,50,55
x3's 60, 60, 60, 60 - i failed a lift in each of the last 3 sets and done 4 reps on the last. i dont know whats happening with my snatch, it doesnt feel right the last 2 weeks. i might break from it for a week, as im starting to over think it and failing lifts before i even put my hands on the bar. poor me.

BENCH 5x5 95kg
good & strong here, 25/25 no probs. up to 100kg next time, to get a 5x5 @ 100kg is going to be a massive boost, i mightnt get it the next time but defo by the end of the month - you heard it here first.

S/SET x3
DIPS x8 + BODYROWS feet on bench x8
struggled a bit on the dips on 8th rep in set 2+3, otherwise ok

CONDITIONING
5 sets of the following timed + 60 sec between sets

pressups x 20
6kg med ball slams x 20
box jumps x 10
6kg med ball throw x 10

1. forgot to time
2. 1:15
3. 1:15
4. 1:15
5. 1:26
died a bit on the last one, was debating whether to do it at the time, weird that the middle 3 were the same time but they were

Turbo_diesel

GASMANN wrote: »

wed 9 may

NO WARM UP NO REHAB

SNATCH
x2's 30,40,45,50,55
x3's 60, 60, 60, 60 - i failed a lift in each of the last 3 sets and done 4 reps on the last. i dont know whats happening with my snatch, it doesnt feel right the last 2 weeks. i might break from it for a week, as im starting to over think it and failing lifts before i even put my hands on the bar. poor me.

BENCH 5x5 95kg
good & strong here, 25/25 no probs. up to 100kg next time, to get a 5x5 @ 100kg is going to be a massive boost, i mightnt get it the next time but defo by the end of the month - you heard it here first.

S/SET x3
DIPS x8 + BODYROWS feet on bench x8
struggled a bit on the dips on 8th rep in set 2+3, otherwise ok

CONDITIONING
5 sets of the following timed + 60 sec between sets

pressups x 20
6kg med ball slams x 20
box jumps x 10
6kg med ball throw x 10

1. forgot to time
2. 1:15
3. 1:15
4. 1:15
5. 1:26
died a bit on the last one, was debating whether to do it at the time, weird that the middle 3 were the same time but they were

Shane do they still have farmers walks handles in Ironside? Do you use them for conditioning at all or do they have to much of an effect on recovery?

GASMANN

who's shane? yeah they do, 2 x 50kg handles and 2 lighter ones for soft boys. are you crossing the river for a look ? il be using them for my new conditioning craze alright, i made out 4 conditioning circuits to suit my 4 main workouts, farmers are in my next session

workout
c+j
fr squats
dead's
gun pump

conditioning
press up row 10kg d.b's x10
powersnatch 40kg x10
100kg farmers x40m

timed with 1 min recovery x 5

Turbo_diesel

GASMANN wrote: »

who's shane? yeah they do, 2 x 50kg handles and 2 lighter ones for soft boys. are you crossing the river for a look ? il be using them for my new conditioning craze alright,

Would love a blast at them again alright after a squat or deadlift day. Still barred from crossing the river. Is there any PAYG in Ironside ?

GASMANN

il find out for you and let you know

GASMANN

iv had a few shjt nights on the olympic lifts lately and wanted a good night so i kept the reps low and the tempo up.

CLEAN + JERK - 2 cleans + 1 jerk
30, 40, 50, 60, 70, 75, 80, 80, 83, 83, 85
all good lifts, happy.

FRONT SQUAT 95kg 5x5
solid squats, atg, some seriously jealous power lifters watchin these - practically flirting with me - you know who you are.

skipped deads + conditioning work as my knee was acting up a bit, so instead ....

OHPRESS
40kg x 5
50kg x 4
55kg x 3
60kg x 2
65kg x 2
70kg x 1
72.5kg x 5 - push pressed all of them

s/set 10kg DB CURL x 8 + 26.25kg ROPE PUSH DOWN x 8
x3

GASMANN

today was a bit of a makey-uppy day, i had a good session though. i was a bit tired from during the week, and returned to snatching after giving it up for a while 2 days ago.

SNATCHES x 3's
30, 35, 40, 45, 50, 50, 50
i stayed at 50kg cos i just wanted to complete a snatch session without getting pished off.

SQUATS 3 x 5r 130kg
felt good, good form nice+low, i was front squatting yesterday so left it at 3 sets.

DEADLIFTS 3 x 5 150kg
felt good again, looking back i should of pushed it a bit more. i was trying not to do much which is harder than doing too much sometimes.

GREEN BAND PULLUPS 6 x 4
missed a rep in 1st + last set. yet again im trying to conquer the pull up.

GASMANN

mon 14 may

SNATCHES
x2 - 30,30,35,35,40,45 - phucking clattered my forehead on the way up, absolutely smashed it, didnt even flinch.....
x3 - 50,50,50,55,55,55
much more enjoyable snatching than the last few weeks. no misses/tantrums.

OH PRESS 5x5 60kg
25/25 - 62.5kg next time out.

BENT OVER ROW 5x8 70kg
40/40

WIDE GRIP PULL DOWN 5x8 60kg
40/40

GASMANN

6.00am 5km fasted run

tonight
stretch/rehab/warmup

2 CLEANS + 1 JERK
40,40,50,60,70,75,80,80,83,83,85,85
solid lifts all the way, my right pinkie was popping out under the bar a good bit, but it was easy to correct at the weight. i could have gone home happy after these, good work.

SQUAT 5x5 130kg s/set HANGING KNEE RAISES 5x8
moving squats to 140kg next time

HBAR DEADLIFT 5x5 180kg
these were ok, hard to know whether to stick or move up, my legs do be tired after the c+j's and squats, il decide closer to next week

GASMANN

6.00 am fasted run 5km

tonight

SNATCH
30kg x 5
35kg x 4
40kg x 3
40, 45kg x 2
50,50,55,55,58,58,60 all x 2
im starting to like snatching again. we've had a difficult few weeks but i think we can work it out.

BENCH 5x5
95,95,95 - got called to work here, i was going to 100kg for the last 2 sets. i was planning tomorow as a rest day but il get down and finish the upper body part of today, my legs need a day off though.

GASMANN

6.00 fasted run 5km 30min

today was just a catch up on yesterday, i managed to get in just before lunch, great time of the day to train.

BENCH 5x5
95kg x 5
95kg x 5
95kg x 5
100kg x 5
100kg x 3 - it just stopped going up, no explanation it just stopped.

S/S DIPS x 8 + BODY ROWS feet on bech x 8 , 3 sets 60 sec between sets.

im trying something new to try and improve my pull ups/chin ups.
10 sets of 3 pulls alternating the grip each set with a green band, so neutral grip pull - thumbs pointing towards the body pull - palms facing chin up. change grip each set and pick a favourite for the last. this might be effective or might not. im sure il be told, felt positive anyway.

GASMANN

fri 18

2 CLEANS 1 JERK
30 , 40 , 50 , 60 , 70 , 75 , 80 , 80 , 80 , 83 , 83 , 85 , 85 , 88

C+J SINGLE 90KG

FRONT SQUATS 5x5 100kg atg.

early start today then a busy day so zero food since 6pm yesterday, beat that paleo, so i didnt have a whole lot left in the tank. thank god for monster.

GASMANN

.

shligo.bulker

Whats up with the fasted runs? You mean running first thing in the morning on an empty stomach? Coz thats the worst thing you can do! At least have a protein shake first followed by some complex carbs after the run. Running while in a catabolic state will do nothing other than make your muscles shrink and strength decrease. Just my two cents