Can I come too

coffee_cake

Oly class
light snatching and CNJ. No heavier than our openers for saturday
some front squats at the end
need to work on more "dip and pop" on the jerk instead of trying to just lift it

coffee_cake

I did NOT want to go this evening I'm tired!
But then I went and now I feel awesome
I had craic watching the zumba class and a chat with my new gym buddy


I thought my program was adding 2.5 every 3 days but it was actually supposed to be every 2 days :o:o:o i'm a bit behind now!



Barbell Squat
40 kg x 3 reps
40 kg x 3 reps
52.5 kg x 3 reps
52.5 kg x 3 reps
52.5 kg x 3 reps
52.5 kg x 3 reps
52.5 kg x 3 reps


Barbell Bench Press
32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 5 reps
paused

Barbell Deadlift
60 kg x 3 reps
80 kg x 1 reps
80 kg x 1 reps
80 kg x 1 reps
80 kg x 1 reps
80 kg x 1 reps
80 kg x 5 reps
80 kg x 5 reps

1 rep every 30s til i got fed up and did them in sets of 5


Barbell Deadlift
45 kg x 5 reps
45 kg x 5 reps
45 kg x 5 reps
paused

Scapular Push-Up
10 reps
10 reps
10 reps

Negative Pull-Up
3 reps
3 reps
3 reps


mobility foam rolling etc

coffee_cake

Running club at lunchtime

Squat and bench same as yesterday
Dl nearly skipped but did 80 5x1

Alf Veedersane

Good luck in yizzer Oly comp tomorrow

coffee_cake

it went amazing
got a new PB on the clean and jerk, 40 kg.
Got a shiny 3rd place medal
(we all got medals cos there was a small group, not the point >> )
I had so much fun, everything felt smooth, yay
:D:D

lookin back at the videos now, really happy with the last snatch and the last clean. i think the last jerk was a bit ... confused. lol

coffee_cake

Oly class
just over an hour instead of 90 mins cos I was working late then rushing into class late then spilled my lucozade all over the floor then dropped half my snatches and was TOTALLY frazzled
then we moved onto cleans and i was fine again
except for paused cleans which are hard but i admit my cleans felt a lot better after them!!
so glad i went as usual even if i feel like a total disaster today!!

i think i'll have to skip running club this week and just fit in all my powerlifts i miss them i want to squat heavy
bodyweight squat aint gonna squat itselllllfffff

gymfreak

Best thing you can do when you arrive for a session all pent up is chill, take the weights down and focus on technique-y stuff!:)

I was up to my eyeballs with work last week so we took the intensity/volume and training frequency down for the week...worst thing you can do with weightlifting is add stress on stress!!!

coffee_cake

Barbell Squat
40 kg x 3 reps
40 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps

Barbell Bench Press
32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 5 reps
paused

Barbell Deadlift
60 kg x 3 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 5 reps

easy nuff!

coffee_cake

had to take a rest day for my head more than anything else ...!

did lots of upper back / spine rolling, and shruggy hangy things, and negatives, and stretches
i really need to get a hockey ball or something though

coffee_cake

Barbell Squat
40 kg x 3 reps
40 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps
55 kg x 3 reps

Barbell Bench Press
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps

paused

Barbell Deadlift
60 kg x 3 reps
87.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 1 reps
82.5 kg x 5 reps
did one on 87.5 cos i forgot what i was doing
"huh this is a bit heavier than last time odd"
:rolleyes:

easy enough except i couldnt face paused deadlifts. i knowww... i'll do them next time

Alf Veedersane

bluewolf wrote: »

i really need to get a hockey ball or something though

If you're going to be using it on a wooden floor, use a solid rubber ball that won't slip about. Lacrosse ball or you'd get a solid rubber ball in a decent pet shop in the dog toys section.

coffee_cake

I have been stealing the doggy's little kong ball ... how did you know!

coffee_cake

Slipped on the nutrition plan today and didn't eat remotely enough carbs, had eggs and salmon and a gf cupcake and I'm utterly shattered
Need to get with it! carbs for everyone!!
also i still need to eat like 1200 more cals today :rolleyes:

oly yay

didn't include warm ups in here
we have a little program now and are writing down what we did
great fun!!

Snatch
13 kg x 1 reps
15 kg x 1 reps
18 kg x 1 reps
18 kg x 1 reps
18 kg x 1 reps

Clean and Jerk
28 kg x 2 reps
30 kg x 2 reps
33 kg x 2 reps
35 kg x 2 reps
37 kg x 2 reps

Front Barbell Squat
15 kg x 5 reps
25 kg x 5 reps
30 kg x 5 reps
35 kg x 5 reps

Negative Pull-Up
2 reps
2 reps
1 reps

coffee_cake

I'm completely and utterly up to my eyeballs at work at the moment, it's insane
I had to miss oly yesterday too :mad: Never again. Putting my foot down
Over working, under eating >< way undereating. But lots of sleep anyway! on the weekends i mean. i got a 2 hour nap on saturday and then 13 hours of sleep
it was great

aaaaanyway here is today's log!
bonus points because i completed a quest on Fitocracy by accident that i was dying to get for ages





Barbell Squat
40 kg x 3 reps
40 kg x 3 reps
57.5 kg x 3 reps
57.5 kg x 3 reps
57.5 kg x 3 reps
57.5 kg x 3 reps
57.5 kg x 3 reps

Barbell Bench Press
40 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps

was supposed to be 35kg paused bench but i COULDN'T FIND 5KG PLATES ANYWHERE OMG (or enough 2.5s)


Barbell Deadlift
47.5 kg x 5 reps
47.5 kg x 5 reps
47.5 kg x 5 reps
paused. learned my lesson and did these first

Barbell Deadlift
60 kg x 3 reps
85 kg x 3 reps
85 kg x 2 reps
85 kg x 1 reps
85 kg x 3 reps
85 kg x 2 reps
85 kg x 1 reps
supposed to be 15x1 timed but this was the only way i was lifting anything at this stage

got home and ...
Negative Pull-Up
3 reps
3 reps
omg i actually stayed up unassisted for a full two seconds each time!!!!!! it's only 1-2 weeks ago i sank like a stone! YES pull ups will be MINE

I don't really know how that all went so well considering i'm half ded but there you go (thank you juggernaut food guys)
lifting





bluewolfcub completed a quest for 500 pts Today

Athena Reborn
Barbell Squat 115 lb (52.16 kg) for at least 3 reps in one set.
Deadlift 135 lb (61.23 kg) for at least 3 reps in one set.
Barbell Bench Press 85 lb (38.6 kg) for at least 3 reps in one set.

I wonder what the next one is

Sugar Free

Are they calling achieving goals 'quests' now? :P

Great work though, tough session.

coffee_cake

oly class today!
it went really well like i was all fresh in my snatches though i was gettin a bit faint in the heavier CNJs!

today i had to ...
snatch from the hips which was odd to get the hang of
snatch using the big girls bar :eek:


got a new snatch PR 28kg :D
CNJ went up to 38 for a double
came home and did a couple negatives, hung on for 2-3s for the first one

coffee_cake

Barbell Squat
40 kg x 2 reps
40 kg x 2 reps
57.5 kg x 3 reps
57.5 kg x 3 reps
57.5 kg x 3 reps
57.5 kg x 3 reps
57.5 kg x 3 reps

Barbell Bench Press
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 6 reps
paused

Barbell Deadlift
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
paused

Barbell Deadlift
60 kg x 2 reps
60 kg x 2 reps
85 kg x 1 reps
85 kg x 1 reps
85 kg x 1 reps
85 kg x 1 reps
85 kg x 1 reps
85 kg x 3 reps
85 kg x 3 reps
85 kg x 3 reps


Elliptical Trainer
00:30:00 | 4.7km


Negative Pull-Up
3 reps
^ finally timed it properly & hung on for 4 seconds on the first one. wow

grand stuff

coffee_cake

oly class
snatching started off with a shooting pain up my arm
hockey ball rolling on the elbow sorted it out but i was a bit off after that. combo of learning to stabilise and being convinced any weight on the arm would hurt it again (it didn't really)

so now i will add elbow rolling to the list of things to do

hang cleans and cleans above the knee were grand, up to 38
was all set to do a double at 40 but then we stopped ;(
front squats, rows

everything hurts ^^

coffee_cake

Barbell Squat
40 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps

starting to feel a lil bit heavy. hold tight, slow down, explode up, drive through heels
no problems at all though

Barbell Bench Press
40 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps

WHO KEEPS HIDING ALL THE 5KG PLATES????

Barbell Deadlift
50 kg x 5 reps
50 kg x 5 reps
paused

Barbell Deadlift
60 kg x 3 reps
75 kg x 1 reps
87.5 kg x 1 reps
87.5 kg x 1 reps
87.5 kg x 1 reps
87.5 kg x 1 reps
87.5 kg x 1 reps
87.5 kg x 1 reps
87.5 kg x 2 reps
87.5 kg x 3 reps
87.5 kg x 5 reps
oops did an extra rep cos i can't count
ps i found all the 5kg plates. they were all in the women's area squat rack. all of them. i have no idea why

Negative Pull-Up
3 reps


i should add that even though i keep wimping out on the singles on the deadlifts and switching to reps, it feels a lot better already, setting up better etc, and i can definitely see the benefits
but then i look at the clock and feel like i'm gonna be there foreverrrrr

good stuff

Hanley

It takes 7.5 minutes to do the singles.

Your first rep is always the dodgiest on the DLs.

The point of multiple singles is that you get to practice the toughest part a lot.

By doing a set of 5 at the end you get 27% less practice doing that.

coffee_cake

Yeah i was reading up on it
Ok ill try harder to stick with them

Hanley

Are you due a test any time soon?

coffee_cake

No i still have a few more weeks. It's been slow this time! Especially because i messed up at the start and thought i was doing 3 sessions on each weight before progressing so i ended up a couple weeks behind pretty quick.

coffee_cake

Tonight i had oly instead of Saturday as gymfreak is competing this weekend! Woo!

Snatches were about HTFU and getting used to the big girl bar
Got better at it for sure

CnJ comfy new pb of 41kg,twice

Showed off my awesome progress at negatives at the end

Feel great after that

gymfreak

bluewolf wrote: »

Tonight i had oly instead of Saturday as gymfreak is competing this weekend! Woo!

Snatches were about HTFU and getting used to the big girl bar
Got better at it for sure

CnJ comfy new pb of 41kg,twice

Showed off my awesome progress at negatives at the end

Feel great after that

You did great this evening! Well done

Hanley

bluewolf wrote: »

No i still have a few more weeks. It's been slow this time! Especially because i messed up at the start and thought i was doing 3 sessions on each weight before progressing so i ended up a couple weeks behind pretty quick.

All good. Just curious cos numbers are looking great!

coffee_cake

Barbell Squat
40 kg x 3 reps
40 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps

Barbell Bench Press
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps
paused


Barbell Deadlift
50 kg x 5 reps
50 kg x 5 reps
paused

Barbell Deadlift
75 kg x 2 reps
87.5 kg x 1 reps
87.5 kg x 1 reps
87.5 kg x 1 reps
87.5 kg x 1 reps
87.5 kg x 1 reps
87.5 kg x 1 reps
87.5 kg x 1 reps
87.5 kg x 1 reps
87.5 kg x 1 reps
87.5 kg x 1 reps
87.5 kg x 1 reps
87.5 kg x 1 reps
87.5 kg x 1 reps
87.5 kg x 1 reps
87.5 kg x 1 reps

Elliptical Trainer
00:40:00 | 6km

boom

coffee_cake

foam rolling, spine rolling, elbow rolling, soles rolling ... jaysus lads!!

few negatives as well
4-5s on the first


i also secretly tried a thick band assisted pull up again ... got up higher than before
my forehead is getting up to/over the bar
a ways to go but progress

coffee_cake

Barbell Squat
40 kg x 3 reps
50 kg x 3 reps
62.5 kg x 3 reps
62.5 kg x 3 reps
62.5 kg x 3 reps
62.5 kg x 3 reps
62.5 kg x 3 reps

Barbell Bench Press
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps
paused

Barbell Deadlift
52.5 kg x 5 reps
52.5 kg x 5 reps
52.5 kg x 5 reps
paused

I didn't have the time or energy for the proper deadlifts
Ahh it was mostly energy. I nearly didn't go at all today but a bodyweight squat isn't gonna lift itself???

I had to work late yesterday so no oly :mad: and I ate about 1100 cals for the day oops
got home at 7pm today having eaten 450 cals oops again
some porridge and protein and vitargo and I was set to squat and that was it!
I made a new friend at the gym too
lol
I'm really happy with the squats
I want a bodyweight squat
somewhere around 80 - 82.5

coffee_cake

was smothered with a cold and working a lot
and at a wedding

today was good!
oly class
did a lot of snatches up to 20 successfully i think it was
i missed the 25s on the girls bar a few times and got fed up
THEN we did this thing where you start off on your tiptoes and elbows up and BAM drop under it
that helped loads and then i knocked out snatches on 22 or 23 without half the issues i had before
(except my wrist, it's killin me)

cleans were those umm hang clean things from the hips
up to 40. Then I made the mistake of counting the weight on the bar and panicked at 41 and missed :rolleyes:
I am well able for 41 like

then jerks from the stands, did up to 35 that was grand

then negative pull ups!
I hung on for AAAAAGES for these!!! i was so happy making progress!