Building callouses and chasing goals

EmcD123

Alf Veedersane wrote: »

The log reads like there's been a long spell of high volume with little respite. No wonder you're starting to feel a bit burned out, Emc.

Couple of days of rest and maybe some low volume training of exercises you like will rest you mentally and physically and get you back chomping at the bit.

Ya its been a long training cycle(plus ive never been able to do with a lot of volume) plus multiple late nights studying and trying to meet college deadlines.

I seemingly only have to keep this up for 2 more weeks, then theres a break.
I just hope I can manage that

Alf Veedersane

EmcD123 wrote: »

Ya its been a long training cycle(plus ive never been able to do with a lot of volume) plus multiple late nights studying and trying to meet college deadlines.

I seemingly only have to keep this up for 2 more weeks, then theres a break.
I just hope I can manage that

To be honest, the coach should be reading it a bit better than that.

Two more weeks is doable but nothing should be 'doable'. Yeah, nothing wrong with training hard but it should be managed where it doesn't become overwhelming and you just do the programme no matterhow much it's building.

It's obvious it's been building to where you feel like you do.

You're a strong lad. It will get better and it will ultimately be harnessed better.

EmcD123

Friday

Snatch
65x3
70x3
75x2
80x2
85x1
Only stood up the final rep of each set to preserve energy in my legs

Front Squat
5x80
2x5 100
5x110
1x120
Thought I was going to pass out,had to stop

Walking Lunges
4x8 30

EmcD123

Saturday

Power Clean+Power Jerk
80x3
85x3
90x2
95x2
100x1
105x1
110x1
Came in better rested than usual, the reps felt stupidly easy so just went for an extra rep at the end. I really am pretty good at power jerks:cool:

Deadlift
130x5
140x5
150x5
Stopped there, couldnt do more so did some squat instead

Squat
Singles up to 140x1

EmcD123

Negotiated a deload week for this week ,thank god!!:D

Had a very easy,nice session tonight,was kind of refreshing

Snatch from hip+fak+fbk
3x1 65

Back Squat
5x5 120

Pullups
5x5

Was overall pretty boring

EmcD123

Wednesday

Another very nice ,easy session. Feel really good already

Power Snatch+Over Head Squat
3x2 55
So light

Clean+Power Jerk
3x2 85
Decided it would be easier to just do powers instead of the split

Power Clean+ 2 Power Jerks
3x2 90
Absolutely flew up

Snatch Pulls
5x5 80
Felt awkward because I havent done them in ages

EmcD123

Monday

Didnt have a good day, didnt want to go to the gym after it because I was worried I'd hurt myself from lack of focus.

By the time I got to the gym I was in a pretty foul mood. Got really angy while lifting and just obliterated myself. Walked away with a big pr at the end and feeling way better

Power Snatch+Snatch+OHS
2x55
2x60
1x65
1x70
75xx
1x77.5
1x80
1x82.5
1x85 (5kg pr on the power snatch) caught really high too
87.5xxxxx
Took way too many attempts at 87, closest one was the first

Back Squat
2x3 140
1x2 150
1x160

Bent Over Row
100x3
105x3
110x3

Dips
3x10

Gym is great:D

EmcD123

Wednesday

Another good session,a lot calmer than monday though

Clean and Jerk
2x80
2x85
2x90
1x95
1x100
1x105
1x110
1x115 was really solid

Push Press
3x3 70
1x80
1x85
1x90 (15kg pr)
Really happy with my progress on this lift, getting some big results on it now

RDL
2x3 140
1x3 150

Lunges
3x8 30

EmcD123

Friday

Snatch
2x65
2x70
1x75
1x80
1x85
1x90
xx95
90 was very easy so went straight for 95,just couldnt lock it out

Front Squat
3x3 120
1x130
1x140 mathces my pr but did it beltless this time

Pullups
4x +20kg
Basically went up in 5's until max

Bench
40x3
50x2
55x1
60x1
65x1
70xx
Lol still pitifully weak at bench....

EmcD123

Today

Today was max day, unfortuantely I was out last night so was absolutely dead. Nearly blacked out about 10 times during training. and couldnt keep my balance at all

Snatch
2x1 80
85x
85x1
90xxx
92x1 (2kg pr)

Missed 90 3 times in row,knew it was there so went up to 92 instead hoping a new number would help, nailed it first time

Clean and Jerk
Again same as last week the jerks were all powers
100x1
105x1
110x1
115x1

Clean
Missed jerks here
2x1 120
1x122(2kg pr on clean)

Am currently lying at home facing hours of studying and my legs are literally wasted away,theyre burning

EmcD123

Had a pretty terrible session today. Hurt my arm snatching,had pins and needles accompanied by numbness the whole way through the session then

Snatch Balance
3x3 80

Snatch Pull + Snatch
3x2 80
Missed about 3 snatches

Push Press
5x5 70
Could barely lock out my left arm after the snatches and when I did lock it there was a lot of pain

Back squat
120x5
130x5
Had to stop there,uracked 130 again and just straight away put it back

EmcD123

Forgot to log wednesday's session

Friday

Drop Snatch
3x5 40
3x5 50

Snatch fak+fbk+from floor
5x(1,1,1) 75

Missed one snatch,they were all really ugly though

Front Squat
5x5 100

Clean Pulls
5x5 100

A pretty boring session

EmcD123

Monday

Had a good hard session today,snatches went very well

Snatch Balance
3x3 80
Actually hate these

Snatch High Pull + Snatch
4x2 80
One miss on the very last snatch, Overall very solid

Back Squat
5x5 120
Felt like I was squatting in slow motion. Im struggling with squats a bit this week and last week

Pendlay Rows
5x5 80
I feel these much more than regular bent over rows

EmcD123

Wednesday

Jerk from head
3x5 60

Clean and Jerk
4x2 100
Felt heavy but manageable

Front Squat
5x5 110
Handy enough

Push Press
3x5 80 (15kg pr on 5rm)
2x5 70
Shoulder started to hurt after the 3rd set at 80 so pulled it back

Friday

Drop Snatches
3x5 55

Snatch fak,snatch fbk,snatch
1x2 70
x70
xx75
xxx80
Literally couldnt get any snatches at all this session,kept missing constantly

Front Squat
5x5 110

Clean Pulls
5x5 100
My pulling strength has gone down but i sure itll go up again one these get heavy

EmcD123

Saturday

Jerk Step-Through
3x5 65
Hate these

Power Clean+Push Press+Paused Jerk
2x2 80
2x2 70
Same pain in shoulder came back when doing the push presses at 80, think it might be a bit of an impingement

Pullups
5x5

Press in split
5x5 40
Worked through the shoulder pain

Back Squat
Decided to go for a single just to feel some heavy weight again since this session is pretty easy and we were allowed to do something extra today if we wanted

140x1
150x1
160x1
170x1 (10kg pr and did it beltless)
180x couldnt resist trying out 4 plates

Bodyweight: 72kg

EmcD123

Monday

Purchased a belt and new straps off strengthshop yesterday so hopefully they'll get here soon. Need it in maybe 2 weeks from now

Had a good session, missed a lot of snatches though but thats tiredness,theyre always the first thing that goes on these strength cycles

Snatch Balance
3x3 85 (5kg pr for 3rm)

Snatch HP+ Snatch
2x2 80
2x2 82.5 missed the second snatch both times

Pendlay Rows
5x5 80
Really like these

Back Squat
5x5 130
Ridiculously easy!
Back off sets: 2x1 120, 3x1 100, 1x3 60 all paused

Will do 140 next week, want to leave the belt off until I try 145/150

Bodybuilder stuff
Glute ham raises 3x10
Lat Pulldown 3x10
Tricep extensions 3x10

EmcD123

Bit late posting this one

Wednesday

Trained in the warehouse again on wednesday for a change
Place has gotten very cramped,not much room to move anymore

Jerk from head
3x5 60
Horrible

Clean and Jerk
4x110
Missed the clean 3 times before getting the first rep

Front Squat
5x5 120
Couldnt just blast out the reps like last week but it wasnt exactly hard either

Jerks from blocks
2 singles in 5kg increments starting from 60 up to 100

Felt my jerk technique was kind of **** during the clean and jerks so did jerk work

Jerk Dips
3x5 140
2x5 160
These are hell, centre knurling on the bar made a mess of my neck aswell

EmcD123

Friday

Drop Snatch
3x5 50

Hang snatch+ Snatch
1x1 80
Missed about 8 other attempts completely

Ditched the program then,and started doing snatch singles until I could actually do it again

Snatch
30x1 80
They started off rough but were so smooth by the end,just kept going and going

EmcD123

Saturday

Jerk Step through
3x5 50

Power Clean+Push Press+Paused Jerk
4x2 70

Pullups
5x5

Press in split
5x5 30


My shoulder was way too sore to push hard on overhead movements, decided to do some front squats afterwards since I had time

Front Squat
Up to 150x1 (10kg pr) and beltless again

EmcD123

First session in two weeks or so, due to exams
Went in to do light technique work,actually just maxed out on everything. Even got a deadlift pr

Snatch
Up to 90x1
95x

Clean and Jerk
Up to 110x1
115x

Deadlift
180x1 (10kg pr)
Forgot to record this, it was pretty smooth

Back Squat
170x1
180x
Was absolutely wiped after deadlifts so Im surprised I even got the 170

Absolutely potato quality video

The video makes it look kind of high...but im confident it went below paralell if not significantly below

Alf Veedersane

Nope. Doesn't look high at all.

You can use the safeties as a frame of reference and that's in!

EmcD123

Alf Veedersane wrote: »

Nope. Doesn't look high at all.

You can use the safeties as a frame of reference and that's in!

Definitely wasnt my deepest ever though. The body was not ready for that,absolutely crippling leg doms have taken over my life

Alf Veedersane

EmcD123 wrote: »

Definitely wasnt my deepest ever though. The body was not ready for that,absolutely crippling leg doms have taken over my life

Once it's deep enough, it's deep enough.

EmcD123

Monday

Legs were in so much pain from saturdays session

Snatch
4x2 80

Snatch Pull
5x5 90

Back Squat
5x5 130

Incline DB Bench
4x8 15kg

Have a fairly simple but heavy program for the next two weeks

EmcD123

Wednesday

A not so successful day, just wasnt in good shape for it

Clean and Jerk
4x2 95
Very very sloppy reps

Front Squat
120x5
120x2

Bar rolled onto that artery then and I went down hard, my head hurt for ages afterwards so I didnt attempt any more squats

Klokov Press
4x8 30
Shoulder feels a good bit better now than it did before my break

Pullups
2x8
1x5
Feeling rusty

EmcD123

Forgot to log last week of training.

Notable things from last week
Back sqautted 170x1 twice (once in flat shoes)
Front Squat 5x5 120
CLean and Jerk 1x120(5kg pr)

Thursday

Felt pretty bad, had a physio visit on tuesday and it really took a lot out of me

Clean and Jerk
4x1 105
Felt really heavy,missed the last rep

Front squat
3x120
3x125
3x130
3x135
3x140 (10kg on 3rm ,I think?)

Klokov Press
4x8 30

Pullups
4x8

EmcD123

Friday

Snatch
4x1 80
1x82.5
1x85

Front Squat
3x120
3x125
3x130
3x135
3x140

RDL
5x100
5x110
5x120
5x130
5x140

Bench
5x40
5x45
5x50
5x55
3x60 (might be 3rm pr,not sure)

EmcD123

Was away on holidays until the 4th of June.
Trained 4 times this week. Only saturday was worth posting.


Snatch
6x1 80
1x85
Felt pretty okay, my technique has gotten pretty rusty

Clean and Jerk
1x100
1x110 so so clean!! was really surprised
115x Got absolutely buried under the clean

Snatch Pulls
4x3 90

Snatch deadlift
1x110
1x120
1x130

Back Squat
3x2 140
1x140 failed the second rep on this set

EmcD123

Monday

Im making my own sessions for probably the next 3 weeks. So these are very much freestyled

Snatch
5x2 75
1x80
1x85
90xx

Clean and Jerk
4x1 90
1x100
1x110
1x115
120x missed the jerk

That took longer than expected so I had to leave the squats out

EmcD123

Wednesday

Power Snatch
6x2 70
1x75
80x

Power Clean+ Jerk
4x1 90
1x100
105x
Really hurt myself on the 105, my hand came off the bar during the turnover of the clean somehow and the bar landed straight down on my shoulder,hurt a lot but could have been so much worse

Back Squat
5x3 130

Friday

Snatch
6x2 80
1x82.5
1x85
1x87.5
1x90
1x92.5

Clean and Jerk
4x1 95
1x105
1x110

Clean Pulls
6x2 140
Did some hang pull/shrug movements at the top of each set

EmcD123

Wednesday

Had a disastrous monday session that I wont even log,but wednesday went a lot better, even though the weights were relatively light ,I got a lot of volume in

Power Snatch
4x2 60
4x2 70

Clean and Jerk
(1,2) per set
4x1 80
4x1 90
2x1 100

Clean Pulls
4x3 140

EmcD123

Friday

Had to train on my own this time,but got a big session done really quickly,I move really quickly when I dont have to match someone elses pace

Snatch
4x2 70
2x2 75
4x2 80
2x2 82.5

Power Clean + Jerk
(1,2) per set
4x1 80
4x1 90
2x1 100

Back Squat
6x2 140


Saturday
Much worse training day,legs were red raw from all the snatch reps during the week

Snatch
4x2 70
2x2 75
4x2 80
4x1 82.5

Clean and Jerk
2x1 80
1x90

Clean Dealift
Up to 160x1

Accesorys
3x10
Shoulder Press
Rows
Lat Pulldown

EmcD123

Monday

Forced to take a deload this week,the body just cant handle anymore

Snatch
2x1 70
2x1 75
2x1 80
85xxx

This is when I knew it was going to be bad

Clean and Jerks
70x1
80x1
90x1
100x
Wasnt even close

Back Squat
4x3 100

RDL
3x6 80

EmcD123

First post in a while. Was on holiday again for 2 weeks. Am now on the second week back training. Ive done a few sessions but didnt post them, as was really struggling with both the weights and motivation.

Have also lost weight. Currently weight 70kg

Power Snatch
3x2 65


Clean and Jerk
5x2 90


Deadlift
4x8 110

EmcD123

Friday wasnt a very good session. Didnt have much energy but still got a lot in

Snatch
5x2 72.5
Not using straps at the moment either as clubs is only 6 weeks away

Power clean + power Jerk
1x2 90
These were hurting and i wasnt doing well so left the other 2 sets

Push Press
5x5 50
Again kept these light

Back Squat
4x8 100
Weight wasnt heavy but the effort to do all those reps was killing me.

EmcD123

Tuesday

Snatch fak+fbk
(1,1)x3 70

SNATCH
5X2 72

PCPJ
3X2 90

BACK SQUAT
4X5 120

Wednesday

PS+OHS
3X1 70

CLEAN AND JERK
8X1 95

SNATCH PULLS
4X5 90


Some pretty hard sessions, got through them despite being so exhausted,working is hard

EmcD123

Big decision. Im going to take a break from olympic lifting to do some powerlifting for like a year. I feel ive just stagnated in training and want a change. Powerlifting too will force me to work on my upper body and ill be better off when i get back.

PCPJ
5x3 50

Strict Press
5x35
5x40
5x45

Bench
5x42
5x47
7x52

Dips
8, 7, 8, 6, 5

Pullups
5, 5, 5, 4, 3

Bike
15 minutes

Welcome to the dark side

EmcD123

So im going to run at least 1 or 2 cycles of 5/3/1 just to try and build a decent base of strength and endurance since Ive lost a shocking amount of both since the start of may. there isnt much volume on this program so im going to push hard with accessories in order to flll in as much blanks in my lifting profile as possible

Just did out my own spreadsheet for it, so ready to go.
Used the wrong percentages on the work sets on monday so I actually died,but Ive done them out again correctly now

Monday
Deadlift
5x120
5x135
4x150

Good Mornings
5x12 30
RDL
5x12 60
Bent Over Row
5x12 40
Back Extensions
5x12

So ya all the accessories are super light because thats all I can do right now. After about 2 cycles of this program I feel I'll be ready to do a real pl program

Alf Veedersane

What's the plan to work on the upper body strength?

EmcD123

Alf Veedersane wrote: »

What's the plan to work on the upper body strength?

Benching frequently and going hard at the accessories

Alf Veedersane

EmcD123 wrote: »

Benching frequently and going hard at the accessories

Just make sure to structure it cleverly. Don't just think that going heavy each day is the key - it's a good way of finding yourself having to reduce your frequency.

EmcD123

Thats true. This program is really basic though so theres load of room for accessories and im planning on aiming more for getting good reps in as opposed to doing them as heavy as possible. And i added bench to the day 4 of 531 since my strict press is so light it wont affect the overall volume on that session all that much

Alf Veedersane

Pressing in different planes is your friend

EmcD123

Wednesday

After resetting my percentages this session went much smoother. But I havent experienced such doms in absolutely ages

Bench
5x35
5x42.5
10x47.5
These felt really good. I know they're baby weight but Im currently so bad at bench

Dumbell Bench Press
5x12 12.5
Lat Pulldown
5x12
Tricep Pressdowns
5x12

Such a pump was had, my chest is in agony now though

EmcD123

Friday

Wont be able to train this weekend so I also benched today

Squat
5x100
5x115
6x130
My best reps at 130 is 8 so getting 6 today isnt too bad at all,I wasnt sure I'd even get the 5

Pause Squats
3x3 100

Bench
5x40
5x45
8x50

Then I got shown real technique for bench. Its so difficult:eek:
4x8 40

My chest is so sore

Leg Curls
5x12
Leg Extensions
5x12

What did you have to do differently?

EmcD123

bluewolf wrote: »

What did you have to do differently?

Widen my grip. Try and get that arch shape, the bar path all that. I wasnt tightening my lats at all. The whole thing feels really stiff and uncomfortable now but way stronger

Mr. CooL ICE

EmcD123 wrote: »

Widen my grip. Try and get that arch shape, the bar path all that. I wasnt tightening my lats at all. The whole thing feels really stiff and uncomfortable now but way stronger

I know the feeling. Any time I approached my 1RM, the bar just felt hard to control in my hands even before starting the descent. I started trying to push my chest towards the bar after taking my breath and got a ton of back tension.

Bit of a eureka moment when pushing the bar becomes comparatively effortless despite initially feeling awkward

Alf Veedersane

EmcD123 wrote: »

Widen my grip. Try and get that arch shape, the bar path all that. I wasnt tightening my lats at all. The whole thing feels really stiff and uncomfortable now but way stronger

The more my technique had improved, the less comfortable it has been