Building callouses and chasing goals

EmcD123

Deadlift
3x115
3x130
5x145
Was hoping to get 6 on the 3rd set but just couldnt manage it

Bench
3x40
3x45
10x50
6x55
really big rep pr's there and they felt good,uncomfortable but good

Good Morning
1x12 30
4x12 40

Bent Over Row
5x12 50

Back Extension
5x12
Sit-ups
5x12

Really good session, the doms though will be unreal

EmcD123

Bench
3x40
3x45
10x50

5x5 40

Starting to really get a feel for bench. WIll make plenty of noob gains on it

Dumbell Chest Press
5x12 15

Lat Pulldown
5x12
Tricep Pressdown
5x12
Hammer Curls
5x12 7.5

Really good session,felt huge afterwards

EmcD123

Been just training along, really liking this program and its simplicity.
The high points since the last post were deadlift 155x4, squat 140x3

Wednesday
Bench
5x50
3x55
2x60

5x3 50

Dumbell Chest Press
5x12 15
Hammer Curls
5x12 12.5
Tricep pressdown
6x12

Felt such a pump afterwards

EmcD123

Only got to train once this week but it was a deload so i guess its fine. Going to start a second cycle of 531 from next week on.

EmcD123

Day 1 monday

Doing this cycle in a different order
Strict press
5x30
5x35
10x40

Face Pulls
3x10
Tricep Pressdown
3x10
Tricep extension
3x10
Lat Pulldown
3x10
Chest Fly
3x10
Pendlay Row
3x10 70

Actually so sore today. Doms tomorrow are going to be so bad

EmcD123

Friday

Snatch u to 80x1
Squat
5x105
5x120
5x130

Saturday

Bench 5x45,5x50, 7x55

Deadlift
5x120
5x130
7x140

Back squat 3x10
Leg curl 3x10
Leg extension 3x10

Mr. CooL ICE

Clarence said after he worked on his bench, he noticed his shoulder mobility decreased and his jerk got worse. Have you noticed anything like that or would it be too early?

EmcD123

Nicolas Cage wrote: »

Clarence said after he worked on his bench, he noticed his shoulder mobility decreased and his jerk got worse. Have you noticed anything like that or would it be too early?

I dont feel like my shoulder mobility has worsened yet anyway but then the strain of a 60kg bench versus clarences like 160?? is a lot different. I havent done a jerk in ages so Im not sure how much my ability to do it has actually gone down. They were hurting my shoulder for the last olympic cycle I did so im hoping bench will actually strengthen whatever caused that

EmcD123

Monday

Strict Press
5x35
4x40
4x45
Was meant to b 3,3,3+ but pushed it on all the sets. Felt really strong

Bench
2x10 50
1x7 50
Bench is starting to feel really strong, feel like my technique is really coming along nicely

Lateral Raises
3x10 10

Pec Deck
3x10
1x12 amrap
Tricep Pressdown
3x10
1x15 amrap
Cable Tricep Extension
3x10
1x12 amrap
Face Pulls
3x10
1x15 amrap
Lat Pulldown
4x10
last set was an amrap

Really good session, my chest and arms are so painful now though

EmcD123

Wednesday

Squat
3x110
3x125
5x140

Really happy with this 5 reps at 140, wasnt expecting to get the full 5. Strongest my squat has felt in a while

RDL
2x10 100
1x10 110

Leg Curl
3x10
Leg Extension
3x10

Farmers Walk
3x70kg not sure how far the distance was per set

EmcD123

So probbaly really stupid idea, but im trying out smolov jr with a friend. Looks really tough. Can always stop at any point if it gets too tough

Monday
Squat
6x6 120

Really felt the last set. I squat kind of slowly,especially on the downward portion and it makes doing a set of 6+ reps take forever,much more exhausting than they should be

Bench
6x6 45
Hopefully this will get stronger.....I feel so weak

Shoulder Press
3x10
Chest flys
3x10
Rear Delt raises??
3x10

For both bench and squat??
I did sj bench only then died. True story

Good luck with it. I'd say eat a lot more and accessory work a lot less

Alf Veedersane

Yeah, I'd be laying off the shoulder press and the flys for a bit if you're doing Smolov Jr on both bench and squat.

Unless you love a good shoulder injury.

EmcD123

Ya definitely cutting way down on the accessories, didnt do any at all onwednesdays session. Theyre just not worth the increase in injury risk

EmcD123

Wednesday

Squat
7x5 127.5

Found it easier than the 6x6 on mondya but not easy by any stretch of the imagination. Legs were really stiff and It took a lot time to warm up

Bench(with pause)
7x5 50

Felt really good

EmcD123

Last Friday was a complete writeoff except on bench
Went out the night before,got really sick,could only stomach a sandwich for the whole day.
Had to stop after 4x4 135
Bench 4x8 55

SATURDAY

Squat 10x3 140
Felt hard but really good.

Bench 10x3 60
My 2 rep max before that session

EmcD123

Monday

Squat
6x6 125

Really really good, thought i was going to struggle but it was actually very manageable, could have done 2 more sets afterwards.

Bench
6x6 50
Still going strong on my bench improvement

This was the first really good session in ages. Felt like myself again squatting for the first time in ages

Mellor

We started Smolov jr on the same day. We're halfway now

EmcD123

Wednesday

Squat
7x5 135

Really hard,the first 3 sets moved very slowly but it picked up after that. Finish strong at the end

Bench
7x5 55
Bench still on the rise

EmcD123

Mellor wrote: »

We started Smolov jr on the same day. We're halfway now

im being pretty conservative with numbers and its still really really hard. Like I havent failed a rep yet but some of thme have been so grindy. Hows it treating you?

Mellor

EmcD123 wrote: »

Mellor wrote: »

We started Smolov jr on the same day. We're halfway now

im being pretty conservative with numbers and its still really really hard. Like I havent failed a rep yet but some of thme have been so grindy. Hows it treating you?

I working off a "max" that's 2.5kg lighter than my all-time PR because it hit it a good while ago and I've cut weight since then so I didn't think it was s true max atm.
That said, it's been fine off these numbers. I've hit 2 extra reps on the last set everyday (bar one Session I forgot to).
E.g. Today was 8x4, and I hit 7x4 and 1x6.

EmcD123

FRIDAY

squat 8x4 140
Bench 8x4 60
Really really good session

SUNDAY

Squat
3X3 150
1X3 145

Bench 8x3 65(maxes my all time 1rm??)

Squats were a total write off though


Im ditching the third week. And taking a deload this week instead

EmcD123

Mellor wrote: »

I working off a "max" that's 2.5kg lighter than my all-time PR because it hit it a good while ago and I've cut weight since then so I didn't think it was s true max atm.
That said, it's been fine off these numbers. I've hit 2 extra reps on the last set everyday (bar one Session I forgot to).
E.g. Today was 8x4, and I hit 7x4 and 1x6.

Im came into the program really out of shape so was struggling from day 1. Cant even imagine doing extra reps

Mellor

EmcD123 wrote: »

Im came into the program really out of shape so was struggling from day 1. Cant even imagine doing extra reps

I'm only doing it because i'm injured. But I've quite enjoyed it tbh.

EmcD123

Finally finally back in the gym after the long break due to urgent studying

Sotts Press
5x5 20

Clean and Jerk
6x1 75
Technique was okay,but 75 looked like 120

Front Squat
5x5 80

Was meant to do push press then but was too dead

EmcD123

Trained lightly on both wednesday and friday. Doing 6x2 on 70%(62.5) on snatches
Squats were a lost cause, my hips is really sore everytime I squat, but i think its probably just from lack of training

Sunday

Trained today aswell, Had a much better session
Power Snatch
6x2 60
Pulling the bar still feels really awkward

Deadlift
5x5 100
Very easy, took very short breaks between sets

Strict Press
5x5 30
Very light but thats fine

Jerks from Rack
70x2
90x
70x1
80x1
90x1
100x1
110x1(pr for rack jerks I believe)
115x
Felt really good after the jerks, but I currently dont have the legs to clean and jerk that much weight

EmcD123

Snatch
6x2 65
Still feel awkward, first 2 working sets were rough but they improved as the sets went on

Clean and Jerk
6x1 80
Very easy

Rack Jerk
Up to 110x1 again, was meant I didnt record it last time so got it this time

Back Squat
5x5 60
Hip still hurts,just trying to get the rom to it again

Alf Veedersane

Thought that was going to be a rack race...

EmcD123

Alf Veedersane wrote: »

Thought that was going to be a rack race...

Theres a bit that sticks out above the rack which is apparently for doing banded stuff, the bumpers hit off it if youre under them. So I made absolutely sure I was well clear

EmcD123

Tuesday

Muscle Snatch
5x3 45

No foot movement,no hookgrip,no contact (nonono) Snatch
5x5 50
5 reps is absolutely insane on snatches in general

Snatch Balance
5x3 50
Barely have the mobility for these anymore

EmcD123

Seems like a recurring trend here but i have returned as if from the dead.

Snatch
6x2 40

Clean and Jerk
4x2 60

Back Squat
4x3 80

Went very light. Going to just do this couple kgs extra a session for Christmas. Try and build a routine again, something thats very hard to get back once you lose it unfortunately. On the plus side this is the first exam period ever where i haven't lost weight. But i feel it aged me 10 years ugh i dont recommend graduate linear algebra to anyone lol

Complex and real analysis
Be grand

Alf Veedersane

Quantum mechanics.[/discussion]

EmcD123

Analysis is good fun at least,even if it feels like complete magic how the proofs work. But id say theres literally nothing worse than quantum mechanics

Alf Veedersane

EmcD123 wrote: »

Analysis is good fun at least,even if it feels like complete magic how the proofs work. But id say theres literally nothing worse than quantum mechanics

What isnt better than shooting Schrodinger's cat?

QM is awesome for that alone.

EmcD123

Second session back. Snatches were much better. Attempted clean and jerks and had to stop because my foot was really sore for some reason. Think its from walking a lot yesterday after the excessive sitting down in the previous few weeks


Snatch
4x3 50
Trying to emphasize a big,tall extension. Got a few nice reps towards the end


Clean and Jerk
3x50
Just had to quit, the clean was fine but the front foot in the split was taking way too much shock from the jerk


Back Squat
4x3 80
No hip pain like there was before exams, so thats a good sign

EmcD123

Monday

Snatch
4x3 50

Clean and Jerk
4x2 70

Back Squat
4x3 90

Wednesday

Snatch
4x3 55

Clean and Jerk
4x2 75

Back Squat
4x3 90

Very easy linear sessions. Although im still feeling insane hamstring doms today

EmcD123

Christmas hours in my gym were pretty terrible so didnt get much in

Wednesday

Snatch 4x3 60
Clean and Jerk 4x2 80
Squat 4x3 100

Friday
Snatch 4x3 65
Clean and Jerk 4x1 80
Squat 100x3

Got cut short on friday with the gym hours. Snatches feel solid, my hands dont hurt as much supporting the bar anymore either

EmcD123

Had the flu all last week. Started into a 4 week program for intervarsity's lmao this week.

Snatch fbk
4x1 70

PCSJ
2x1 85
2x1 90
1 85

Front squat
120x1
Back Squat
140x1

Good mornings
3x8 40

Did similar sessions all this week

EmcD123

Snatch
4x1 75
1x80

PCSJ
2x1 90
1x95
x100 got the clean failed the jerk

Back Squat
Up to 140x1

Strict Press
1x5 20
2x5 30
2x5 35

Feeling better. Getting stronger again quickly. Jerks were sluggish today though

EmcD123

MONDAY

SNATCH
4x1 75

PCSJ
2x1 90
2x1 95

Back Squat
1x130

WEDNESDAY

Power Snatch
4x1 75

Clean and Jerk
1x100
x105 just missed the jerk

Have to skip tonight's session. Just too exhausted for it

EmcD123

Intervarsity's are next Saturday so this week was max week and the week to decide openers

WEDNESDAY

Snatch
Up to 80x1
85x

Clean and jerk
Up to 1x110
Just missed the jerk on 115

FRIDAY

Snatch
85x1
90x

Clean and Jerk
105x1
Couldn't clean 110

Just dont have the conditioning at the moment for two max effort sessions

The 110kg clean from Wednesday had what is probably the most solid jerk ive done in my short weightlifting career

Video not working

Alf Veedersane

bluewolf wrote: »

Video not working

It did for me.

Must be mobile!
I'll try on laptop then

Alf Veedersane

EmcD123

Im really bad with working YouTube or the embedding tags.

Alf Veedersane

EmcD123 wrote: »

Im really bad with working YouTube or the embedding tags.

I think it's a problem with playing the link from the Youtube app versus from the website.

EmcD123

Wednesday

Snatch
80x1


Clean and Power Jerk
1x100
105x missed behind, was terrified that I nearly hurt my elbow bad so stopped there


Squat
140x1
150x1
160x
160x1
10kg off my best ever squat and almost no training so very very happy with that. But it hurt a lot

EmcD123

Start of a new program, hypertrophy and high volume. I've let myself get way too unfit


Snatch
4x3 60


Push Press
3x10 40


Back Squat
3x10 80


Bench
2x10 40
1x7 50


Dips
1x8
1x5
1x4


Single Leg Hamstring Curl
3x10 20


My bodyweight has also gone up. 73.1kg heaviest Ive been in a long time so gotta keep eating!!