Chris's attempt at getting stronger
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sumos
142.5x5 rapido
SLDL/RDL hybrid type thing
112.5x5 excellent
machine rows
32.5x8
37.5x8
42.5x8
47.5x5 sloppy form
rollouts
3 sets of 10
Did lots of empty bar curls as elbow tendonitis was playing up. Nice, speedy session anyway despite feeling like s**t.
142.5x5 rapido
SLDL/RDL hybrid type thing
112.5x5 excellent
machine rows
32.5x8
37.5x8
42.5x8
47.5x5 sloppy form
rollouts
3 sets of 10
Did lots of empty bar curls as elbow tendonitis was playing up. Nice, speedy session anyway despite feeling like s**t.
4 hours of sleep last night after my bloody housemate woke me up at 2.
squat
125x4
125x4
125x4
125x4
125x4
125x4 no real problems
speed bench - with medium chains
42.5x2
42.5x2
42.5x2
42.5x2
42.5x2
42.5x2
42.5x2
42.5x2 all fast
GHRs
BWx8
BW+10x5
BW+10x5
BW+10x5
close grip bench - to 2 board
70x10
70x10
Knackered! Squats were hard psychologically but once the bar was on my back easy sailing. Didn't know I still had the capacity to rep lol.
squat
125x4
125x4
125x4
125x4
125x4
125x4 no real problems
speed bench - with medium chains
42.5x2
42.5x2
42.5x2
42.5x2
42.5x2
42.5x2
42.5x2
42.5x2 all fast
GHRs
BWx8
BW+10x5
BW+10x5
BW+10x5
close grip bench - to 2 board
70x10
70x10
Knackered! Squats were hard psychologically but once the bar was on my back easy sailing. Didn't know I still had the capacity to rep lol.
First session of beginners' weightlifting course today. Snatched a double on 40 which was comfortable enough and jerked 80 on 2nd attempt with good form for a change i.e. no trace of a press. Cleans to come next week. Was happy overall.
Then
press
45x5
DB rows
42.5x8
42.5x6
Was supposed to be three 8s but hands were gone by this stage and was just generally knackered.
Then
press
45x5
DB rows
42.5x8
42.5x6
Was supposed to be three 8s but hands were gone by this stage and was just generally knackered.
bench
82.5x5
82.5x5
82.5x5
82.5x5
82.5x5
82.5x5 no problems
speed squats - with medium chains
77.5x2
77.5x2
77.5x2
77.5x2
77.5x2
77.5x2
77.5x2
77.5x2 all fast
incline DB bench
25x12
27.5x12
Decent enough session. Shoulders were becoming unpinned towards the latter stages of each set, really need to work on this during warmups more. Deadlifts tomorrow.
82.5x5
82.5x5
82.5x5
82.5x5
82.5x5
82.5x5 no problems
speed squats - with medium chains
77.5x2
77.5x2
77.5x2
77.5x2
77.5x2
77.5x2
77.5x2
77.5x2 all fast
incline DB bench
25x12
27.5x12
Decent enough session. Shoulders were becoming unpinned towards the latter stages of each set, really need to work on this during warmups more. Deadlifts tomorrow.
sumos
150x5 fast
SLDLs
117.5x5 a bit tough trying to maintain flat back
machine rows
35x8
40x8
40x8
DB curls
15x10
15x10
15x10
rollouts
1.5 sets
No problems tonight. Old rib injury is coming back. Don't know how to get rid of it!!
150x5 fast
SLDLs
117.5x5 a bit tough trying to maintain flat back
machine rows
35x8
40x8
40x8
DB curls
15x10
15x10
15x10
rollouts
1.5 sets
No problems tonight. Old rib injury is coming back. Don't know how to get rid of it!!
squats
125x5
125x5
125x5
125x5
125x5
125x5 no real problems. Line got thrown off a but in two of the reps in the final set but no grinders
speed bench - with medium chains
45x2
45x2
45x2
45x2
45x2
45x2
45x2
45x2
close grip bench - with 2 board
72.5x10
72.5x10
No time for GHRs. Squats felt good this week.
125x5
125x5
125x5
125x5
125x5
125x5 no real problems. Line got thrown off a but in two of the reps in the final set but no grinders
speed bench - with medium chains
45x2
45x2
45x2
45x2
45x2
45x2
45x2
45x2
close grip bench - with 2 board
72.5x10
72.5x10
No time for GHRs. Squats felt good this week.
Snatch technique drills for 30 mins then
snatch
Worked up to triples on 40 then coach told me to put 60 on. Missed first due to confidence then got a couple of singles out of it so not bad! My problem is cutting the pull short, hence why he told me to just stick some weight on. My pulling strength is good so for now I can just focus on a slow, controlled first pull.
Jerk drills, clean drills then
clean and jerk
60x2
60x3
65x3
70x3 not bad, lost a couple of cleans forward as the Bar got away from me
snatch
Worked up to triples on 40 then coach told me to put 60 on. Missed first due to confidence then got a couple of singles out of it so not bad! My problem is cutting the pull short, hence why he told me to just stick some weight on. My pulling strength is good so for now I can just focus on a slow, controlled first pull.
Jerk drills, clean drills then
clean and jerk
60x2
60x3
65x3
70x3 not bad, lost a couple of cleans forward as the Bar got away from me
bench
82.5x5
82.5x5
82.5x5
82.5x5
82.5x5
82.5x5
82.5x5 no problems. Started off a bit slow but got progressively better
speed squats - with medium chains
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2 decent enough I think
incline DB press
27.5x12
27.5x12
Volume-tastic
82.5x5
82.5x5
82.5x5
82.5x5
82.5x5
82.5x5
82.5x5 no problems. Started off a bit slow but got progressively better
speed squats - with medium chains
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2 decent enough I think
incline DB press
27.5x12
27.5x12
Volume-tastic
sumos
155x5
SLDLs
122.5x5 good, got a video of this
machine rows/chinups
40x5
BW x3
40x5
BW x3
40x5
BW x3
42.5x5
42.5x5
Then some light curls to help with tendonitis
155x5
SLDLs
122.5x5 good, got a video of this
machine rows/chinups
40x5
BW x3
40x5
BW x3
40x5
BW x3
42.5x5
42.5x5
Then some light curls to help with tendonitis
squat
125x5 almost failed 5th rep! Not a good sign
125x5
125x5
125x5
125x5
125x5
125x5
speed bench - with medium chains
47.5x2
47.5x2
47.5x2
47.5x2
47.5x2
47.5x2
47.5x2
47.5x2 all fast
close grip bench - to 2 board
75x10
75x10
Squats felt a LOT harder than last week! A few good morning-ish reps that weren't satisfactory but I got them done. Took me the best part of 45 minutes just for the squats as well lol. Each set was about the same difficulty, they didn't get harder. Benching was good.
Weightlifting session in about 14 hours as well....
125x5 almost failed 5th rep! Not a good sign
125x5
125x5
125x5
125x5
125x5
125x5
speed bench - with medium chains
47.5x2
47.5x2
47.5x2
47.5x2
47.5x2
47.5x2
47.5x2
47.5x2 all fast
close grip bench - to 2 board
75x10
75x10
Squats felt a LOT harder than last week! A few good morning-ish reps that weren't satisfactory but I got them done. Took me the best part of 45 minutes just for the squats as well lol. Each set was about the same difficulty, they didn't get harder. Benching was good.
Weightlifting session in about 14 hours as well....
Rico said:nice training lately man, those stiff legged pulls look snappy 
Cheers buddy. I'm not used to this level of volume, especially on the squats lol. Let's hope it pays off.
CJR said:
Cheers buddy. I'm not used to this level of volume, especially on the squats lol. Let's hope it pays off.
Cheers buddy. I'm not used to this level of volume, especially on the squats lol. Let's hope it pays off.
Volume is a killer but it gets results!
Wasn't looking forward to today's class after squats last night but wasn't aching too much. It'll hit me tomorrow.
Snatch drills then
snatch
Started on 40 for triples. Moved to 50 but my failure rate was over 50% for sure! Wasn't getting my hips in enough. In short, was a mess! Was feeling a bit annoyed. Shins were bleeding as well.
Jerk drills, clean drills then
CJ
60x2
67.5x2
72.5x2
77.5x2 missed clean randomly on first attempt. Got too far away from body, did 2 more reps.
82.5x2
87.5x2 first was pressed out but second was a peach! will take this PB.
snatch pulls
60x6
60x6
60x6 hands ruined! Same problems with these as on snatch, just couldn't get it down 100%
Youngy, if you're reading this send me a pair of ironminds asap lol. Thanks
Snatch drills then
snatch
Started on 40 for triples. Moved to 50 but my failure rate was over 50% for sure! Wasn't getting my hips in enough. In short, was a mess! Was feeling a bit annoyed. Shins were bleeding as well.
Jerk drills, clean drills then
CJ
60x2
67.5x2
72.5x2
77.5x2 missed clean randomly on first attempt. Got too far away from body, did 2 more reps.
82.5x2
87.5x2 first was pressed out but second was a peach!
will take this PB.snatch pulls
60x6
60x6
60x6 hands ruined! Same problems with these as on snatch, just couldn't get it down 100%
Youngy, if you're reading this send me a pair of ironminds asap lol. Thanks
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