Squatting the rainbow
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liljohn13/08/15 @ 21:37
Tonight I went and did a Muay Thai session
Omg. I knew I was going to find the fitness hard but wow. Feel great now mind you.
Started off with circuit work about 10 minutes worth. Basic combination and technique work on pads for about an hour
Should really help build some recovery rate, cardio and movement ability
Omg. I knew I was going to find the fitness hard but wow. Feel great now mind you.
Started off with circuit work about 10 minutes worth. Basic combination and technique work on pads for about an hour
Should really help build some recovery rate, cardio and movement ability
liljohn14/08/15 @ 20:26
Friday
Squat 155x5
Last rep was very slow and ass lead in some of the reps
Bench 90x5
60x10,8
Huge arm and shoulder pump from yesterday!
Snatch pulls 90kg 5 sets of 3
Deadlift
180kg 3x3
Didn't realise I shoot my knees under the bar much which I don't think is great when get heavy. Had one of the strongman guys giving me some advice. Start with vertical shins so I'm shooting hips forward instead of knees under. Any thoughts on that?
Squat 155x5
Last rep was very slow and ass lead in some of the reps
Bench 90x5
60x10,8
Huge arm and shoulder pump from yesterday!
Snatch pulls 90kg 5 sets of 3
Deadlift
180kg 3x3
Didn't realise I shoot my knees under the bar much which I don't think is great when get heavy. Had one of the strongman guys giving me some advice. Start with vertical shins so I'm shooting hips forward instead of knees under. Any thoughts on that?
liljohn16/08/15 @ 13:38
liljohn20/08/15 @ 08:38
Unable to get to the gym this week
Monday was 3mins exercise bike
Wednesday big foam roll, stretching and 30mins
Monday was 3mins exercise bike
Wednesday big foam roll, stretching and 30mins
liljohn22/08/15 @ 16:25
Muay Thai this morning
Didn't eat so wasn't good, nice bit of hurling half way through
Back to normal training from Tuesday/Wednesday next week.
Painting rest of today and dog proofing the house
Didn't eat so wasn't good, nice bit of hurling half way through
Back to normal training from Tuesday/Wednesday next week.
Painting rest of today and dog proofing the house
liljohn28/08/15 @ 23:27
First session back after nearly two week off so bit of a fun session
Worked up to 70kg snatch, powered and added a oh squat
Missed 72.5 then made it missed 75 moved onto C&j
C&j up to 95. Got bit ropey stopped there
Squat 160 triple
Worked up to 70kg snatch, powered and added a oh squat
Missed 72.5 then made it missed 75 moved onto C&j
C&j up to 95. Got bit ropey stopped there
Squat 160 triple
liljohn31/08/15 @ 21:02
Post Edited: 31.08.2015 @ 22:45 PM by liljohn
Monday Snatch
Bar warmup, 40 2x2 with a third paused same at 50kg. 60x2 then
70,65,70,70
Slow on turnover. Dropped down due to press outs then back up.
During squat warmup i did 3 sets of 4 90kg snatch pulls
Squat
Bar x3, 60x3, 100x3, 130x1 weightlifting belt on 130x3, 140x3 150x3
Front squats with weightlifting belt
60x3, 80x3, 90x3, 100x3, 110x3
Bench paused
Barx5,5 60x5, 80x5, 90x3, 95x3, 97.5x2
Then as forgot to s/s row these drops were s/s with plates on 12 3x8
Bench paused 87.5kg 3x3
liljohn05/09/15 @ 19:54
Managed to get a session in today
Started with a clean and jerk complex of
Pull, clean, front squat, jerk, jerk
Up to 80kg
The C&j double at 90 and a single at 95kg.
Deadlift
Working on vertical shins and not putting knees under bar
Tripled 180
Couldn't get 200 past the knees which was annoying
In frustration switched to old style and pulled 200
Bench
5 @ 90kg paused
Started with a clean and jerk complex of
Pull, clean, front squat, jerk, jerk
Up to 80kg
The C&j double at 90 and a single at 95kg.
Deadlift
Working on vertical shins and not putting knees under bar
Tripled 180
Couldn't get 200 past the knees which was annoying
In frustration switched to old style and pulled 200
Bench
5 @ 90kg paused
liljohn07/09/15 @ 20:32
Back to Wakefield weightlifting club
Some good stretching and coaching being back at the club to start. Working on getting under and position I need to be in when snatching.
Started with a snatch complex I thought might help of
Pull, high hang snatch, snatch, snatch balance worked up to 50kgp
Then full Snatch doubles and I got under all these!
60,65,68 failed 70
Squats with weightlifting belt triples
Only up to 140
Front squats weightlifting belt
100 triple felt good
110 single gassed out
Ran out of time to do the pressing. Hope this isn't a recurring thing as I need to get my bench and strict/push press up. Hmmmmm.
Some good stretching and coaching being back at the club to start. Working on getting under and position I need to be in when snatching.
Started with a snatch complex I thought might help of
Pull, high hang snatch, snatch, snatch balance worked up to 50kgp
Then full Snatch doubles and I got under all these!
60,65,68 failed 70
Squats with weightlifting belt triples
Only up to 140
Front squats weightlifting belt
100 triple felt good
110 single gassed out
Ran out of time to do the pressing. Hope this isn't a recurring thing as I need to get my bench and strict/push press up. Hmmmmm.
liljohn09/09/15 @ 20:34
Down at the club again tonight
Started with C&j training
Complex of pull, clean, front squat, 2 jerks
Then into full C&j
I was very slow today and up to 85kg and was no pop so only stayed at this
Deadlifts
Triples up to 160 the. Doubles at 180 and a single at 190
Still struggling with changing things up
Bench up to 85 for a few sets playing with set up grip width etc
Started with C&j training
Complex of pull, clean, front squat, 2 jerks
Then into full C&j
I was very slow today and up to 85kg and was no pop so only stayed at this
Deadlifts
Triples up to 160 the. Doubles at 180 and a single at 190
Still struggling with changing things up
Bench up to 85 for a few sets playing with set up grip width etc
liljohn11/09/15 @ 20:49
this evening i visited 5 towns powerlifting.
superb. great set up, amazing bars powerlifting racks/ benches
i had some work done on my bench initially worked up to a paused pb of 105kg
then some light weight reps with different grips going to all the way out
also first time ive benched with a belt and it does make me think of bracing and holding myself better
then i started deadlifting with a couple lads. up to a 190kg with the new form keeping shins more vertical and not shooting knees under. then 3 triples at 170kg.
superb. great set up, amazing bars powerlifting racks/ benches
i had some work done on my bench initially worked up to a paused pb of 105kg
then some light weight reps with different grips going to all the way out
also first time ive benched with a belt and it does make me think of bracing and holding myself better
then i started deadlifting with a couple lads. up to a 190kg with the new form keeping shins more vertical and not shooting knees under. then 3 triples at 170kg.
liljohn12/09/15 @ 14:31
Small session today
I tried low bar squatting. Up to 160 for singles
It felt incredibly different. Weird standing and one at down but although slower coming up felt stable. Will try these now and again and hopefully get some coaching on getting it spot on and see if there is benefits
Quick jerk complex of push press, power jerk, jerk
Shoulder were tight and fried tho
Punch bag work to finish
I tried low bar squatting. Up to 160 for singles
It felt incredibly different. Weird standing and one at down but although slower coming up felt stable. Will try these now and again and hopefully get some coaching on getting it spot on and see if there is benefits
Quick jerk complex of push press, power jerk, jerk
Shoulder were tight and fried tho
Punch bag work to finish
liljohn14/09/15 @ 19:53
Monday
Hip Hang snatch
Doubles of bar, 40, 50
Singles at 60 and 65. Missed first 65 to slow, after that was fine. Missed 70.
Snatch
Doubles @ 60kg & 65
70 f,1
75 f,f,f
65 f,f so nailed a 60 lol
Squats again trying low bar
Triples of 70,100,120,140
160 double tho second rep was a lot of lean
145 for 2 doubles were hard as hell
I still be a few more sessions and maybe some coaching on this to see if it suits me for the powerlifting
Hip Hang snatch
Doubles of bar, 40, 50
Singles at 60 and 65. Missed first 65 to slow, after that was fine. Missed 70.
Snatch
Doubles @ 60kg & 65
70 f,1
75 f,f,f
65 f,f so nailed a 60 lol
Squats again trying low bar
Triples of 70,100,120,140
160 double tho second rep was a lot of lean
145 for 2 doubles were hard as hell
I still be a few more sessions and maybe some coaching on this to see if it suits me for the powerlifting
liljohn16/09/15 @ 20:07
Wednesday's training
C&j
Doubles upto 90 which I pressed second jerk
Back down to doubles at 80 and was a shocking set so that was that
Beltless Front squat triple at 100 then 110 for a single which sucked
Down to triples at 90 for 3 sets fairly comfortable
I really wanted to bench tonight so
Paused Bench triples put belt on for a set at 90 to get used to it Then 95 for a triple
Dropped down to 80 for tng reps Beltless 5,5,4
C&j
Doubles upto 90 which I pressed second jerk
Back down to doubles at 80 and was a shocking set so that was that
Beltless Front squat triple at 100 then 110 for a single which sucked
Down to triples at 90 for 3 sets fairly comfortable
I really wanted to bench tonight so
Paused Bench triples put belt on for a set at 90 to get used to it Then 95 for a triple
Dropped down to 80 for tng reps Beltless 5,5,4