тяжелая атлетик&

DylanJM

Today:

Power Snatch:

hang/hang/floor

50kg 3 x 3

I can't power snatch to save my life, they just never feel good. Full snatches feel really natural but powers just feel awkward and strange. Oh well, it's better than having it the other way around I suppose.

Power Clean + Power Jerk:

65kg 4 x 2

reps in both

Chin Ups:

8 x 2

Sotts Press and Close Grip OH Squats:

bar x lots

First time giving sotts presses a proper go. Took a while to get a good one but managed to get a few sets of three by the end. I had to use a wider than usual snatch grip but I'll work inwards over time.
Really fun and challenging exercise though, really hard to get any external rotation going initially and you have to get your upper back really tight.

Did some close grip overhead squats afterwards and they felt really good.
I'll start doing both of these exercises more often, just with a bar. I can see them having really good benefits.

DylanJM

Today:

Snatch:

58kg 5 x 3


Clean + Power Jerk:

75kg 2 x 3 (reps in jerk)
80kg 1 x 2 (reps in both)
85kg x 1
90kg x 1
95kg x cleaned but no jerk

Just feeling out the power jerk at higher weights, still better than my split.


Back Squat:

125kg 5 x 5


Snatch Pull:

80kg 3 x 3
85kg 2 x 3

Such a battle to make myself do these

DylanJM

Today:

New four week program.

Snatch:

57.5kg 2 x 3
62.5kg 2 x 2
65kg 1 x 1
57.5kg 2 x 3


Power Clean:

70kg 2 x 3
72.5kg 2 x 3
75kg 2 x 3


Front Squat:

100kg x 5
102.5kg x 5
105kg x 5
107.5kgx 5
110kg x 5


Clean pull:

105kg 2 x 5
110kg 1 x 3
115kg 1 x 3
120kg 1 x 3

Deads
130kg x 1
145kg x 1
167.5kg lololololol



Pretty shíte session, no misses but technique wasn't great. Squats and pulls felt good though.
Lost the plot a bit at the end trying to pull a PR dead.

DylanJM

Trained yesterday but the less said the better.

Today:

Snatch:

57.5kg 2 x 3
62.5kg 2 x 2 missed the second rep in the first set
65kg x 1


Clean and Jerk:

80kg 3 x 2
85kg 2 x 2
90kg x 1


Back Squat:

127.5kg 5 x 5

Tough


Calves wanted to explode at various points during the session. Must start rolling them more often.

DylanJM

Today:

Snatch:

57.5kg 2 x 3
62.5kg 2 x 2
65kg 1 x 2 was meant to be a single but the first felt savage so I did another
57.5kg 3 x 3 (3 positions)


Power clean:

70kg 6 x 3


Snatches felt very sharp today. I think I'm getting the hang of this 5 day week lark.

DylanJM

Really over this logging malarkey. I'm close to the 100 post mark though, so I suppose I'll soldier on.

Today:

Snatch:

62.5kg 2 x 3
65kg 2 x 2
70kg 1 x 1 Over pulled and nearly went backwards through the wall of the shed

62.5kg 3 x 2
floor/hang below knee


Power Clean:

60kg x 3
62.5kg x 3
65kg x 3
67.5kg x 3
70kg x 3
72.5kg x 3

Split jerked the last reps as well and surprised myself with how good they felt. I may reintroduce them slowly, maybe, dunno.


Front Squat:

102.5kg x 5
105kg x 5
107.5kg 5
110kg x 5
112.5kg x 5

:sigh: these were tougher than they should be.


Clean Pull:

110kg 2 x 5
115kg 3 x 3

DylanJM

Today:

Snatch:

Just some light doubles to keep me ticking over until Friday, where I'll be testing max snatch.

50kg 2 x 2
55kg 2 x 2
60kg 1 x 2

Clean and Jerk

85kg 1 x 2
85kg 1 x 1 missed jerk gave up on jerks here.
90kg 1 x 2
95kg 1 x 1
100kg 3 x 1 Hopefully this is a mental sticking point surpassed.

Back Squat:

133kg 5 x 5

Still going strong with the back squats. Feel like I can keep going for another few weeks yet.



Only back training since Monday as I was sick last Wednesday un til the weekend.
At this point I've given up the notion of hitting a PB in the jerk on Friday so I'm just going to max on the snatch and clean.
I haven't hit a good jerk over 85% in my last four or five sessions which means something is off somewhere. It was probably ambitious to use my pre Christmas jerk numbers for my current program percentages.

If there's one thing that went well during this program it's been the snatching so I'll be disappointed if I don't get 80kg on Friday.

DylanJM

Today:

Snatch:

Testing

40kg 2 x 3
50kg x 1
60kg x 1
65kg x 1
70kg x 1
73kg x 1
75kg x f Everything nearly started unraveling here
75kg x 1
78kg x f
78kg x 1 PB
80kg 2 x f
80kg x 1 PB
82kg 2 x f

Very happy, about 7 or 8kg away from a body weight snatch.

Cleans:

A terrible single at 100kg, they weren't happening so I left it there.

Clean deads:

100kg x 5
110kg x 5
120kg x 5
130kg x 5
140kg x 5 This is probably a weight/rep PB on the deadlift. I may keep doing these on a Friday in order to grow some hamstrings.

DylanJM

Today:

Snatch:

60kg 2 x 3
65kg 2 x 2
67.5kg 1 x 1
65kg 3 x 3

Missed the last rep on two of the triples but otherwise everything was fine.

Power Clean + Jerk

60kg 1 x 3+1
60kg 1 x 1+3
65kg 1 x 3+1
65kg 1 x 1+3
70kg 1 x 3+1
70kg 1 x 1+3

Front Squat:

107.5kg x 5
110kg x 5
112.5kg x 5
115kg x 5
117.5kg x 5

Snatch Pull:

80kg 3 x 5
85kg 2 x 3

DylanJM

Today:

Drop Snatch:

40kg 2 x 2
50kg 2 x 2
55kg 2 x 2

First time I've done this exercise in forever, I'm not very good at it. I'm just not as comfortable going into the OH squat from this as I am when dropping under a snatch.

Clean and Jerk:

80kg 2 x 3
85kg 2 x 2
90kg 1 x failed jerk
80kg 3 x 2 better jerks.

Cleans were really easy, jerk getting a bit better.

Back Squat:

135kg 3 x 5
135kg 1 x 4 :Fúcking sigh:

Really pissed that I missed the last rep in the fourth set. I'm not even sure why I missed it, the last rep on the third set was solid. I think I'm over it now though, maybe. Onwards and upwards.

Good atmosphere down in ECB tonight with a sprinkling a PB's thrown in as well.

DylanJM

Today:

Snatch:

64kg 2 x 3
68kg 2 x 2
72kg x f,1,f,1

Snatching was so so today.


Clean and Jerk:

(reps in jerk)

80kg 2 x 3
85kg 2 x 2
90kg x f, 1

80kg 3 x 2 (reps in both)

Cleans felt nice today. Jerks varied a bit but defo getting better. Hooray for progress.


Clean Deads:

Calves were at me so decided to miss on the squats and do these instead.

110kg x 5
120kg x 5
130kg x 5
135kg x 5
145kg x 5 PB


Back Extensions/Raises:

+10kg x 8
+12.5kg 2 x 8


Weighted sit ups:

+10kg x 10
+15kg x 10
+20kg x 10


Pretty good sesh today. Hopefully I can get a bit of a groove going over the next few weeks and notch up some good training. Jesus, I almost sound positive. Weird.

DylanJM

Today:

Snatch:

65kg 2 x 3
68kg 1 x 2
72kg 1 x 1
76kg 1 x 1
76kg 1 x f


Clean and Jerk:

90kg 3 x 2 (c+j,c+j)

Was meant to be 6 x 2 but cleans went to absolute shíte.


Back Squat:

100kg 2 x 3
110kg 2 x 3
120kg 1 x 3


Rack Jerks:

50kg 5 x 3

What I think I learned from these is that I need to move my head out of the way when I jerk. When I make a conscious effort to move my head the bar seems to end up out in front less. I need more control on my dip as well, I think I rush it at heavier weights.

DylanJM

Today:

Drop Snatch:

50kg 3 x 2
55kg 2 x 2
60kg 1 x 2

Still god awful at this exercise.


Clean and Jerk:

80kg 2 x 3
85kg 1 x 2
90kg 1 x 1
95kg 3 x 1


Front Squat:

100kg x 2
110kg x 2
120kg x 2
130kg x 2
140kg x 2 PB
150kg x F

Happy with that, a little bit miffed at not getting the 150 (this is the third time it has evaded me). But I doubled my previous 1RM so that's something to be happy about.


Snatch Pull:

80kg 2 x 3
85kg 2 x 3
90kg 1 x 3

These felt quite light off the floor which was a nice surprise.

DylanJM

Today:

Snatch:

64kg 2 x 3
68kg 1 x 2
72kg 1 x 1
76kg x F
76kg x 1


Clean and Jerk:

80kg 2 x 3
85kg 1 x 2
90kg x failed jerk, nearly blacked out.
95kg x failed jerk, nearly tore my shoulder off. Gave up on jerks after this and got angry.

Clean only

100kg x 1
106kg x 1 PB
110kg x 1 PB
115kg x F
115kg x deadlift lol

Was angry at myself for being so shít at jerks that I decided the try and PB on my clean. First at 100kg felt very good so went for 106 after which was also quite good. Got 110 and decided to try 115, got under it sort of but the 5kg jump was probably a bit much. Now I just need to learn to jerk.

Back Squat:

100kg x 3
110kg x 3
120kg x 3
134kg x 3
144kg x 3 PB


Back Raises/Extensions:

+15kg 3 x 8


Sit ups:

+10kg x 10
+15kg x 10
+20kg x 10

DylanJM

Today:

Light week


Snatch:

65kg 2 x 3
68kg 2 x 2
65kg 2 x 3


Clean and jerk:

70kg 6 x 2

Meant to be 80 but I'm trying out some things with the jerk. I've gone back to jerking off my fingertips rather than from my palms. I hope to god this helps because the jerk is starting to really frustrate me at this point, I need to get it up to speed with my cleans and need to improve my consistency with them.

Back Squat:

110kg x 5
115kg x 5
120kg 3 x 5

DylanJM

Today:

Drop Snatch:

50kg 2 x 2
55kg 2 x 2
57kg 1 x 2
60kg 1 x 2

Snatched the weight before doing the drop snatches.


Clean and jerk:

80kg 2 x 3 reps in jerk
85kg 2 x 2 reps in clean
80kg 2 x 2 reps in clean

Sooooo much harder than they should've been. Really wasn't on form today, haven't been sleeping well recently so I hope it's done to that.

Front squat:

80jg x 3
90kg x 3
100kg 3 x 3

Again, harder than they should be.


Snatch Pull:

80kg 1 x 3
85kg 2 x 3
90kg 2 x 3

Surprisingly these weren't too bad.


I hope Friday's training is an improvement cos I've got a max week next week.

DylanJM

Today:

Snatch:

64kg 2 x 3
68kg 2 x 1 Meant to two doubles but I missed the last reps in both
64kg 2 x 3

WTF! All over the place today. Hopefully the retardation will wear off before Monday.


C+J

80kg 2 x 2
85kg 2 x 2
80kg 2 x 2

Jerks were better today. Making a conscious effort to tense my glutes as hard as humanly possible. Seems to be working. The whole jerk is just much snappier and I have less press outs.


Back Squats:

120 x 3

Lower back said "Fúck off" Who am I to disagree.


Back Extensions:

+17.5kg 3 x 8

Funnily enough lower back agreed to let me do these.


Maxing next week. I'll be happy with a kilo or two in the snatch. No idea what will happen with the jerk.

DylanJM

Today:

Snatch:

78kg x 1 missed twice before I made it
82.5kg 3 x f dead lifted it twice. Got it up once but jumped back from under it, it was plenty high enough. Need to get out of the habit of jumping backwards while leaving the bar in front.

Terrible start to the max week. Lower back still nagging hopefully it'll be gone by Wednesday. I'm gonna have to start losing the straps soon as well, have been over relying on them for the last while.

gmcgettrick

Did you train in ECB today? I hit a 90kg snatch, back squat was terrible though!

DylanJM

Nope stayed at home today, will be in on Wednesday if my back decides to stop being a prick. Nice job on the snatch!

DylanJM

Today:

Power Snatch + OH Squat:

40kg (1 + 3) x 5

Power Clean + FS + Power Jerk

40kg (1 + 3 + 1) x 3
50kg (1 + 3 + 1) x 2

Power Clean + Power Jerk:

50kg 3 x 2

Bench:

70kg 3 x 5

Chins:

4 x 3


Finally managed to do squatting related exercises without my lower back exploding. The last six weeks have been awful but hopefully I'm over the worst of it.

The combination of actually going to a physio and also addressing my hip flexors seems to have done the trick. The couch stretch is the best damn stretch ever. I've been doing two minutes on each side multiple time throughout the day and it's working wonders. I'm also doing some kstarr stuff for external rotation of my hip joint which is also helping.

I've been doing upper body stuff while injured but that stuff is hella boring. I'm gonna keep at it though, aiming to get some ring dips done next week with a bit of luck. I want to make it to at least 10 chins as well. While I'm at it I'm gonna go for a hundo on the bench as well.

Aiming to get back to a proper weightlifting in two/three weeks time.

DylanJM

Monday 16th July

Wall slides 3 x 10
Pull aparts 2 x 10
Band Dislocates 2 x 10

Couch Stretch 2 mins per leg

PS+OHS:

1 + 3

40kg x 3
50kg x 2


PC+FS+PJ:

2+2+2

40kg x 2
50kg x 2
60kg x 2


BS:

60kg 3 x 5

These feel so much better with my new and improved hip flexors.


Push Press:

40kg 2 x 3
45kg 2 x 3
50kg 1 x 3

I think I'll keep at these for a while, actually quite enjoyed them.

Hopefully I'll be back to the full lifts next week.

DylanJM

Today:

Ring dips:

5 singles

Rings turned out at start and finish.

Negatives 2 x 5

Ring chins:

2 x 3
1 x 1 lol not happening

Might go back to doing them on the bar because I just seem to turn into a human pendulum when do chins on rings.

DylanJM

Today:

Snatch:

40kg 2 x 3
50kg 2 x 2
60kg 2 x 2

Power Clean/FS/Jerk

1+1+1

50kg 2 x 2
60kg 1 x 2
70kg 1 x 1

Power clean only 80kg 1 x 3

FS:

60kg 5 x 5

Bench:

75kg x 5
75kg x 4
75kg x 3

Clean pull:

60kg 2 x 3
70kg 2 x 3
80kg 1 x 3

DylanJM

Today:

Snatch:

40kg 2 x 3
50kg 1 x 2
60kg 1 x 2
65kg 1 x 1
70kg 2 x 1
70kg x F

PC/FS/PJ:

1+1+1

50kg x 1
60kg x 1
70kg x 1

Clean and Jerk:

70kg 2 x 1
80kg 1 x 1
90kg 1 x 1
100kg x 1f Jerk
100kg x 1f clean
100kg x 1f clean
100kg x 1

Pretty delighted to make that especially after the misses. Hopefully that's a mental hurdle overcome.

Clean Deadlifts:

110kg 5 x 5

Pretty good session overall but my god the heat was ridiculous. Started the session as an 85 and was probably a 77 by the end of it

DylanJM

Today:

Snatch:

60kg 2 x 3
65kg 1 x 2 failed both on the second double
67.5kg x F, 1
60kg 2 x 3

All over the place today.

Power clean and jerk:

(3+1)

70kg x 2
75kg x 2
80kg x 1

Front Squat:

80kg 5 x 5

Clean Pull:

90kg 2 x 5
100kg 3 x 3

DylanJM

Today:

Chins:

5 x 3

Banded Pull Ups:

3 x 6

Klokov Press:

40kg 1 x 5

I'm such a fanboy. They are actually quite fun to do though.

DylanJM

Today:

Power Snatch:

53kg 2 x 3
55kg 2 x 2
60kg x 1
53kg 3 x 3

Nice and snappy today.

Clean and Jerk:

75kg 2 x 3
80kg 2 x 2
85kg 1 x 1
75kg 3 x 3 clean only cos my elbow was pretty tneder by this point

Back Squat:

90kg 5 x 5

Bench Press:

70kg 1 x 4

Gave up. The bench press just feels wrong, think I'll drop it altogether and just focus on rings dips.

DylanJM

Today:

Snatch:

60kg 1 x 3
65kg 1 x 2
67.5kg 2 x 1
72.5kg 1 x 1

Clean and Jerk:

75kg 1 x 3
80kg 1 x 2
85kg 1 x 1
90kg 1 x 1
97.5kg x 1 didn't even attempt a jerk cos the it was the ****est clean of all time.
102.5kg x lololololololol

Clean deads:

115kg 5 x 5 first three sets were all hooked, fourth was double overhand and fifth was strapped. My grip strength needs lots of work.

Klokovs:

40kg 3 x 5

DylanJM

Today:

Snatch:

65kg 2 x 3
67.5kg 2 x 2 Missed both on the second set, I was under them but they just fell forward
72.5kg 1 x f Close, pull was very strong. Timing for receiving the bar is a bit off

65kg 3 x 3 Missed the last on the last two sets. I also did a pull preceding the first rep. I tend to jump backwards, away from the bar so I'm trying to stop doing this as it's what is slowing progress in the snatch.

P.Clean and Jerk:

75kg 2 x 3+1
80kg 2 x 3+1
85kg 1 x 3+1

Front Squats:

80kg 2 x 5
90kg 2 x 5
100kg 1 x 5

Tore a hole in my shorts. Dunno if that's good or bad.

Clean pull:

95kg 2 x 5 Hooked
100kg 3 x 3 Hooked first rep and strapped second and third reps. Thumbs hate me.