The Sultan Of Russian Swings

dylbert

Tuesday 9th of June.

A - Split jerk BTN - 5x3 @ 75kg

B - Push press - 2x5 @ 57kg, 2-5 @ 60kg

C - Jerk dip squats - 3x5 @ 85kg

3 rounds of,
D1 - DB strict press x 6 @ 15kg
D2 - DB Arnold press x 12 @ 8kg
D3 - Lateral raises x 25 @ 2.5kg, 3x10

3 rounds of,
E1 - Weighted dips x 6 @ 7kg
E2 - Hammer curls x 12 @ 10kg
E3 - Blue band push downs x 25

Who knew a blue band could hurt so much!

dylbert

Wednesday 10th of June.

A -Back squats - 5x5 @ 104kg

B - Block cleans - 2x3 @ 60kg, 3x3 @ 65kg

C - Halting clean DL - 1x3 @ 74kg, 2x3 @ 79kg

I tweaked my groin , don't think it's too bad but enough to cause pain when I squat, ice and ibuprofen for the next few days and hopefully it'll clear up, I was starting to enjoy squatting again .

dylbert

Friday 12th of June.

Groin is still a bit sore so no squatting today, won't be training again till Monday so hopefully a bit of rest will help, booked a session with the physio just in case.

A - Power snatch 2x3 @ 45kg, 2x3 @ 50kg

B - Power clean 2x3 @ 58kg, 2x3 @ 62kg

C - Power jerk 2x3 @ 58kg, 1x3 @ 63kg

D -Snatch high pull 1x3 @ 50kg, 2x3 @ 54kg

3 rounds of,
E1 - Bench 55kg x 6, 57kg x 6, 59 x 6
E2 - DB bench 17.5kg x 12
E3- DB flyes 6kg x 25

3 rounds of,
F1 - Pendlay row 65kg x 6
F2 - Hammer grip pull ups x 12
F3 - DB BOSAR 17.5kg x 25 L+R

dylbert

Monday 15th of June, week 3.

A - Back squats 3x10 @ 85kg

Groin felt much better but I still took the squats nice and slow, no bounce out of the bottom.

B - Block snatch, bellow knee 5x3 @ 50kg

C - Snatch pull off 3 inch riser 4x3 @ 65kg

D - Heaving snatch balance + OHS 4x1+2 @ 60kg

dylbert

Wednesday 17th of June.

A - Back squats 5x5 @ 98kg

B - Block clean, bellow knee 5x3 @ 65kg

C - Clean pull off 3 inch riser 4x3 @ 83kg

D - SLDL's 3x5 @ 78kg

E - Single leg RDL's 3x8+8

F - Peterson step ups 3x8+8

I reckon that's the best session I've had since I started this cycle, groin strain is gone, back squats felt solid and I didn't have the fear

Bodyweight is up to 70.5kg, fingers crossed some of that extra weight is muscle

Alf Veedersane

dylbert wrote: »

F - Peterson step ups 3x8+8

Did you do these with any weights? What kinda height was the step up?

dylbert

Alf Veedersane wrote: »

Did you do these with any weights? What kinda height was the step up?

First time doing them so didn't use any weight and an 8 inch box, they're trickier than the look!

Alf Veedersane

dylbert wrote: »

First time doing them so didn't use any weight and an 8 inch box, they're trickier than the look!

Yeah, I thought as much cos I did a search and didn't imagine they'd be something you'd necessarily do weighted first time out. Did you feel them much?

dylbert

Alf Veedersane wrote: »

Yeah, I thought as much cos I did a search and didn't imagine they'd be something you'd necessarily do weighted first time out. Did you feel them much?

Yeah, felt them in the quad/vmo, it was more the balance that got me but I'm pretty crap at single leg stuff. I'd say I could progress to adding weight once I get my balance sorted.

dylbert

Friday 19th of June.

A - Split jerk 5x3 @ 70kg

B - Push press 2x5 @ 60kg, 2x4 @ 64kg

C - Snatch high pulls 2x5 @ 50kg, 2x5 @ 54kg

3 rounds of,
D1 - Strict press 2x5 @ 40kg, 1x5 @ 45kg
D2 - DB Arnold press 3x10 @ 10kg's
D3 - Lateral rais 3x15 @ 2.5kg's


Part E was suppose to be gunz but I ran out of time!

dylbert

Saturday 20th of June.

A - Back squat 8x3 @ 104kg

B - Snatch 2x3 @ 50kg, 3x2 @ 53kg

C - Clean and jerk 2x3 @ 65kg, 3x2 @ 69kg

Who thought C+J triples were a good idea?


Everything felt good today, nice and snappy!

dylbert

Monday 22nd of June, week 4.

A - Back squats 3x10 @ 91kg

B - Block snatch bellow knee 2x3 @ 50kg, 3x3 @ 53kg

C - Snatch pulls off 3 inch riser 2x3 @ 64kg, 2x3 @ 68kg

D - Heaving snatch balance + OHS 2x1+2 @ 56kg, 2x1+2 @ 60kg

dylbert

Tuesday 23rd of June.

A - Split jerk 75kg x 3 x 3

B - Push press 64kg x 3 x 4, 68kg x 1 x 3

C - Snatch high pull 53kg x 4 x 5

D1 - Strict press 45kg x 5
D2 - DB Arnold press 12.5kg x 8
D3 - Lateral raises 8kg x 16
3 rounds

E1 - Weighted dips +10kg x 5
E2 - Football bar curls +15kg x 10
E3 - Band push downs x 20
3 reound

dylbert

Wednesday 24th of June.

A - Back squat 104kg x 5 x 5

B - Block clean (BK) 64kg x 2 x 3, 69kg x 3 x 3

C - Clean pull (3" riser) 83kg x 2 x 3, 88kg x 2 x 3

D - SLDL 85kg x 3 x 5

dylbert

Saturday 27th of June.

Competed in the Leinster Lifting Club against Refugees.

Snatches
64kgx, 65kg, 67kgx

Clean and jerks
85kg, 88kg, 91kgx

153 total at a fat 71kg BW

Not great but I haven't lifted heavy since the Leinster Open and am on a back squat cycle so not surprised my technique is gone to crap. Was a good day out all the same, always good craic over at Refugees!

dylbert

Monday 29th of June, week 5.

A - Back squats 95kg x 3 x 10

B - Block cleans BK 50kg x 2 x 3, 54kg x 2 x 3, 57kg x 2 x 2

C - Snatch pulls 67kg x 4 x 3

D - Heaving snatch balance + OHS 50kg 1+2 x 2, 54kg 1+1 x 2

Well that was crap, snatch is still off.

dylbert

Tuesday 30th of June.

A - Split jerk - 79kg x 2 x 3, 75kg x 1 x 3, 80kg x 2 x 2

B - Push press - 64kg x 1 x 4, 67kg x 3 x 3

C - Snatch high pull - 53kg x 2 x 5, 57kg x 2 x 5

D1 - Strict press - 43kg x 4, 46kg x 3, 45kg x 3
D2 - Arnold press - 12.5kg x 10
D2 - lateral raises - 4kg x 16
3 rounds

E1 - Dips +15kg x 5
E2 - Football bar curls +29kg x 10
E3 - Band pull downs x 15
3 rounds

dylbert

Wednesday 1st of July.

A - Back squats - 108kg x 5, 104kg x 4 x 5

B - Block cleans (BK) - 65kg x 2 x 3, 70kg x 3, 75kg x 2 x 2

C - Clean pulls (3" riser) - 88kg x 4 x 3

D - SLDS's - 90kg x 3 x 5

Today was really tough, the heat was a killer and back squats were awful, cleans felt good though.

https://instagram.com/p/4mztDnKpUD/?taken-by=dylan.traynor

dylbert

Thursday 2nd of July.

A - Power snatch - 45kg x 3, 48kg x 3 x 2, 51kg x 2

B - Power clean + power jerk - 60kg x 3 x 3, 65kg x 2

C - Snatch high pull - 54kg x 3, 57kg x 2 x 2

D1 - Bench - 65kg x 3, x 3, x 4
D2 - DB bench - 20kg's x 7
D3 - Fly's - 10kg's x 14
3 rounds

E1 - Pendlay row - 70kg x 5
E2 - DB SABOR - 25kg's x 8+8
3 rounds

dylbert

Saturday 4th of July.

A - Back squats - 115kg x 3, 110kg x 3 x 3, 105kg x 4 x 3

B - Snatch - 54kg x 3, 57kg x 3, 60kg x 2, 57kg x 2 x 2
Few of these were pretty sketchy, no missed lifts though

C - Clean and jerk - 70kg x 3, 74kg x 3, 78kg x 2, 74kg x 2 x 2
Cleans are starting to feel really good again.

Gonna deload next week and then test my squat, snatch and c+j either on Thursday or Sunday.

Anybody know how to embed instagram clips?

https://instagram.com/p/4uUDf2qpZX/?taken-by=dylan.traynor

dylbert

Monday 6th of July, week 6 deload.

A - Snatch,
35kg x 3
42kg x 2 x 3
46kg x 2 x 2
50kg x 2

B - Power clean,
52kg x 2 x 2
60kg x 3 x 2

C - Jerk,
65kg x 2 x 3
70kg x 2 x 3

D - Jump squats,
35kg x 4 x 3


Everything felt tight today so spent a good while rolling and stretching after training.

dylbert

Tuesday 7th of July.

A - Hang power snatch - 40kg x 5 x 2

B - Hang power clean + power jerk - 5 x 2

C - Pull ups - 4 x 10

Was suppose to do all the shoulder and arm stuff too but was feeling lazy so legged it!

dylbert

Thursday 9th of July.

Went for a max snatch, clean and jerk and backsquat today.

Snatch
40kg x 3 x 2
45kg x 3 x 1
50kg x 2
55kg x 1
60kg x 1
64kg miss x 2
64kg x 1
67kg miss x 2

Wasn't happening today, felt good up to 60 but then went pear shaped.

Clean and jerk
40kg x 3 x 2
50kg x 2 x 1
60kg x 1
70kg x 1
80kg x 1
85kg x 1
88kg x 1
91kg x 1
93kg x 1, +1kg PR
95kg miss x 2, no cigar!

https://instagram.com/p/46uNv-KpT9/

Backsquat
Bar x 5
40kg x 4
65kg x 3
90kg x 1
105kg x 1
115kg x 1
125kg miss

I was experimenting with my backsquat build sets, taking a bigger jump, didn't work, 115 to 125 was probably too big a jump.

Going back to a classic cycle for the next 4 weeks, looking forward to it .

dylbert

Wednesday 15th of July

A - Snatch - 50kg 2x2, 54kg 2x2, 57kg 3x1

B - Clean and jerk - 65kg 2x2, 70kg 2x2, 75kg 3x1

C - snatch pull - 64kg 3x3

D - Front squat - 80kg 3x2

That went well, I don't know how or why but it did

dylbert

Wednesday 29th of July

I've been sick so haven't trained for the past two weeks, took it handy today, just wanted to get back moving with as little DOMS as possible tomorrow

A - Snatch
45kg x 2 x 2
50kg x 2 x 1
54kg x 2 x 1
57kg x 3 x 1

B - Clean and jerk
60kg x 2 x 2
65kg x 2 x 1
70kg x 1
75kg x 3 x 1

And that's that, actually surprised at how well that went

dylbert

Wednesday 5th of August

New start, new program lots of volume, lots of pain

A - Back squats - 85kg x 5 x 5, 90sec rest between sets.

B - Snatch - 50kg x 5 x 3, 90sec rest. Missed one rep in the fourth set, I'll take that

C1 - Strict press - 35kg x 5, 30sec rest
C2 - DB BOSAR - 20kg 8+8, 90sec rest
5 sets

D1 - Pull ups x 5, 30sec rest
D2 - Dips x 5, 90sec rest
3 sets
These were meant to be weighted but I decided against it.

E - 10 minute easy row.

dylbert

Thursday 6th of August.

A - Clean and jerk - 65kg x 5 x 3, 90s rest between sets.

B - Clean DL - 93kg x 3 x 5, 90s rest between sets.

C1 - Push press - 56kg x 5
C2 - DB SL RDL's - 10kg's x 8+8
x 5 sets, 90s rest.

D1 - Pendlay row - 50kg x 7
D2 - DB bench - 15kg x 8
x 3 sets, 90s rest.

I think all these 90s rest periods are just to get re out of the gym quick , got through all this in less than an hour :eek:.

dylbert

Saturday 8th of August.

A - Snatch heavy single.
50kg x 3
55kg x 1
60kg x 1
63kg x 1
65kg miss
65kg x 1
67kg miss x 2

52kg x 5 x 1

B - Clean and jerk heavy single.
50kg x 2
60kg x 1
70kg x 1
75kg x 1
80kg x 1
85kg x 1
88kg miss
88kg x 1

70kg x 3 x 1

C - Snatch pulls.
65kg x 3 x 3

Not a bad day at the office .

dylbert

Monday 10th of August.

A - Back squats - 90kg x 5 x 5, 90s rest.

B - Snatch - 50kg x 5 x 3, 90s rest.
Snatches are feeling really good lately, no misses

C1 - Strict press - 40kg x 7, 30s rest,
C2 - DB SABOR - 25kg 8+8, 90s rest,
5 sets.

D1 - Pull ups x 5, 30s rest,
D2 - Dips x 5, 90s rest
3 sets

dylbert

Tuesday 12th of August.

A - Clean - 65kg x 5 x 3, 90s rest between sets.

B - Clean DL - 93kg x 3 x 5, 90s rest.

C1 - Push press - 56kg x 7, 30s rest,
C2 - DB SL RDL's - 12.5kg x 8+8, 90s rest.
5 Sets.

D1 - Barbell bent over row - 56kg x 5, 30s rest,
D2 - DB bench - 22.5kg x 6, 90s rest,
5 Sets.

I know it's early days but I'm really liking this program.