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Bruised and Broken

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dave_rogerson		Bruised and Broken: I should practise what I preach	25-08-2013 @ 14:50
Member 4046, 590 posts	Post Edited: 25.08.2013 @ 14:55 PM by dave_rogerson Well I thought I would start a log of my training. Not really sure what I am/doing in training. I do a bit of weightlifting, I press overhead and on a bench and I do some curls here and there. I am also getting older and more broken it seems. I have a laundry list of injuries and issues, but I love this s**t, so no way I am gonna slow down. I also seem to think that I am bigger, better and have more potential than I am/have and probably have no right doing half of the stuff I do but you live one life so do what the f***k you want to do I say. Will start logging here. I also take videos, so will post a few of those too.
dave_rogerson		Sunday 25th	25-08-2013 @ 15:05
Member 4046, 590 posts	Trained at about 8amish and was the first session back after 2 weeks of laying in the sun, eating, drinking and not training. I did the following: Front Squats: 60,80,100,110 x 3, then 120kg 5 sets of 3 (I always write sets x reps) Snatch from blocks: 40,50, 60 x 3 70 x 2 x 3 75x 2 x 3 77 x 1 x 3 80kg x 2 x 3 Power clean from blocks: 60,70,80 x 3 85 x 2 x 3 90 x 3 92.5kg x 2 x 3 95kg x 3 Jerk, from Rack (light, for reasons below) up to 100kg x 5 x 3 Pullups, behind neck, wide grip: BW x 10, 10, 10, 9 Neutral pullups: BW x 12, + 10kg x 10, 8 BW x 2 x 10 So I broke my left wrist about 4 - 4.5 months ago and damaged the median nerve, which has now become entrapped. This meant I lost a ton of training as I was recovering from the injury, which is nothing new to me because I have had numerous surgeries in the past 3 years (since I started to learn the weightlifts). I also have a surgery on my wrist to release the median nerve in 3 weeks time, which will mean I will only be able to squat for a little bit. This is no biggee as I am awful at squats and need to work on my leg strength. The next 3 weeks I will be working on technique for my squats, get my weightlifts up and then spend a few weeks hammering them when I recover from the op. That's the plan anyway.
dave_rogerson		Monday 26th	26-08-2013 @ 11:44
Member 4046, 590 posts	Pretty ruined after yesterday,so today I didn't want to go crazy and just get a few good reps in. I am training with a mate who is a GB lifter tomorrow and I predict a disgusting amount of volume, which will be awful as I am out of shape and weak after my holiday, so I did the following: Squats, 2 reps paused + 2 reps normal: 60,80,100 x 2 + 2 110x 2 + 2 120 x 2 + 2 130 x 2 + 2 These were easy (as they should be at such a weight) but I was happy with my positions as I managed to keep the weight on my quads/legs and not shoot my hips up excessively. Buried the depth too. Power Snatch + OH squats (4 + 1) 40,50,60,70,75 x 4 + 1 Didn't have any chalk and on the last set I nearly threw the bar across the room, which was kinda funny. Saved the rep though. I was weak today on these. I powersnatched 80kg for 5 before I went away. Be better next time I'm sure. Standing Military Press, paused: 50,60,70 x 5 75 x 5 70 x 4 x 5 Pretty easy, good for 80kg + in the next week or two. Close grip Bench, Paused: up to 100kg x 10 These were weirdly hard. Not done them in forever and ran out of gas at 7-8 reps, and had to grit my teeth. Also got pec cramps for the first time. Then i did a circuit of: Lying face pulls, triceps pressdowns and an external rotation exercise for 4 sets of 15-20 reps Followed this with stretches for hips, ankles and shoulders.
dannyboy73		...	26-08-2013 @ 12:07
Mask it or Casket !! Member 4600, 8166 posts SQ 240, BP 162.5, DL 255 657.5 kgs @ 90.5kgs UnEq	Nice lifting mate. Wrist soon be brand new
dave_rogerson		...	26-08-2013 @ 12:29
Member 4046, 590 posts	Thanks for the kind words Danny, I appreciate it. This may sound weird, but I am actually excited to have the surgery. The recovery will allow me to get my squat back up with a better technique and once I am recovered, I hope to have a good stretch where I can train uninterrupted and make some real improvements. Because of various "life" things over the past 2 years or so (since I started weightlifting), its taken me a while to get any sort of technique or mobility and I actually feel like I have only just started, if that makes sense.
dave_rogerson		Tuesday 27th	27-08-2013 @ 12:58
Member 4046, 590 posts	Trained with Chris today. Did the following: Snatch from Hang: 40,50,60,70 x3 75 x 3 80 x 2 x 3 82.5 x 2 x 3 85 x 2 x 3 Clean and Jerk: 60,80,100 x 2 110 x 5 x 2 112.5 x 2 Squats: 60,100, x 5 120 x 2 x 5 130 x 2 x 5 135 x 5 Clean Deadlifts: Worked up to doing 200 x 3 That session doesnt look much on paper but the volume was tough. By the time I got to squats I was jelly legged. The squats actually were tough, which I was a little disappointed about because anything less than 140 is pretty awful. But it is what it is. While squatting I am working on not twisting and keeping my weight on both legs and to not let my hips shoot up. I have a bad right hip and put all my weight on my left and twist, so this is something I am ironing out. Legs are also weak at the min. The clean deads were a starting point for me. Haven't deadlifted for like forever and want to work these back up to reasonable weights. I could tell that my legs were weak because they felt a little too stiff-legged for my liking. Anyway, short term goal is get this to 5 + reps pretty comfortably and then start adding weight. Was fatigued by the time I got to this.
dave_rogerson		Wednesday 28th	28-08-2013 @ 19:40
Member 4046, 590 posts	Trained with Chris again. Would normally not do too much on a Wednesday but thought why not. Did the following: Snatch + 2 Hang snatch: 40,50,60,70,75 x 1 + 3 80 x 2 x 1+2 82.5 x 2 x 1+2 85 x 2 x 1+2 These we were weird. Not done them before, can see the benefit of them but it felt really weird snatching from the floor seeing as I haven't done it for nearly 3 weeks. The app on my phone was being weird and I didn't get any decent video from these, which was annoying. Power Clean + Jerk: 60,80,90 x 2 95 x 3 x 2 100 x 2 x 2 The volume was beginning to show here and I was tired doing these. The weights felt heavier than they should and my lower back was on fire after deadlifting yesterday. I was also lazy with my positions as well, but at least I know I was: 95: 100: Front Squats: 60,80,100,110,120,125 x 3 Stopped at 125; my bad right hip did something that I'd rather not think about again on my first rep and I didn't dare do anymore. There was a time when I would have thought f**k it and still worked up but I am getting old and wise it seems. I then did a bunch of curls wearing my vest.
unit94		...	28-08-2013 @ 22:58
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	Nice snatching mate, what gym is that?
dave_rogerson		Cheers.	29-08-2013 @ 06:51
Member 4046, 590 posts	Its Atlas in Alfreton Derbyshire. You should come down sometime. Matt came down on Tuesday. Greg, Chris and Hembo drive down every now and then too. Its worth a visit, especially if you can come down when either Dave or Cyril are in (2 coaches). Lots of awesome bars, plates, etc.
dave_rogerson		Thursday 29th	29-08-2013 @ 10:44
Member 4046, 590 posts	AM: After reading the "Klokov" press thread I had to give this a whirl Snatch Grip/Klokov Press: 40, 50, 60 x 3 70 x 1 75 x 1 80 x 1 (felt pretty good, thought I may be good for 85kg) 82.5kg x 1 (what the f*ck, this was crazy hard and a massive difference from the 80) 70kg x 5 65 kg x 3 x 5 Crazy difference that even a small bit of weight makes on these. The weird bar I used also carved a nice hole into my neck with the knurling. The bar was also really long and thick (what did I just say?). Felt nasty. Anyway, would like to get these up to about 90kg at some point.Will work on these at some point. Hammer Strength Row with Elbows high some x 12 - 15 reps Done. Training with Chris again later and will do some bench as well. No doubt it will be more crazy volume.
dave_rogerson		...	29-08-2013 @ 16:01
Member 4046, 590 posts	Snatch from blocks (just below knee) 40,50,60,70x 3 80 x 3 82.5 x 3 85x 4 x 3 These were weird. Never done them before and the groove felt odd, much different to high blocks which I have done before. I was also pretty smashed while doing these and felt like I was sloppy. Overpulled some reps, didnt arch my back enough on others and generally rushing them etc. I need to be fastidious with every rep. Power Cleans: up to 95kg 5 x 3 At this point I had bonked and had very little left (hadnt eaten enough) and had to talk myself into: Bench, touch and go: 60,80,100 x 10 110 x 11 (didnt dare do anymore, was fatiguing mega quick) 100 x 17 (see above) Circuit of weighted dips, triceps pressdown and a scapulae exercise: 3 sets x 15 reps each.
dave_rogerson		85	29-08-2013 @ 16:56
Member 4046, 590 posts	Not that good really. They felt rough and look it. Was not being too disciplined, I was over-pulling, catching high,posture not the best, etc. Rushing too much really. Be better next time, first time doing an exercise is never that great for me:
dave_rogerson		Friday 30th	30-08-2013 @ 18:50
Member 4046, 590 posts	Weighed in at a beastly 78.9kg today. Feeling swole. Not my best day today. Me legs were just shot. Every rep of every set was a bit of a mental battle and I was bargaining with myself a little. Anyway: Morning: Cleans 100 x 3 105 x 5x 3 Oh dear. I was hoping to get 6 work sets in the 110 - 115 range but my legs were saying no. Clean Pulls: 120 x 5 130x 5 140 x 5 OK my clean pull was actually good. These felt spot on; good positions, good hip speed and bar height. I was actually happy with these Snatch-Grip Deads: 140 x 5 150 x 5 160 x 5 Just some easy work, felt like I could have done way over 10 reps on them. Afternoon: Paused Squats: 60 x 3 100 x 3 120 x 3 130 x 3 140 x 3 Hip was absolutely fine on these, which I was pleased with. Positions were good. Rock bottom, chest up and straightish bar path. Bit more difficult than I would like though. Weak legs Chinups: 15, 15, 14 (bugger!) Glute work, hamstring curls, and wrist exercises; 3 - 4 sets. Day off tomorrow. Well needed.
adillon10		...	31-08-2013 @ 12:34
Member 3863, 1275 posts SQ 155, BP 110, DL 182 447.0 kgs @ 75kgs UnEq	Love the thread title haha I know exactly what you mean! Great start to it though mate some really solid numbers keep working hard
dave_rogerson		Sunday 1st Sept	01-09-2013 @ 11:49
Member 4046, 590 posts	Post Edited: 01.09.2013 @ 11:50 AM by dave_rogerson Cheers Adi, I am doing my best. Sundays are always hit and miss for me. I tend to feel really stiff and today my hips were hating me with a passion today. Everything felt horrible, as it sometimes does for me on a Sunday. I'm not sure if its because it is the morning, the day after a day off or the atmosphere (its not great on a Sun). Anyway, excuses out of the way: Weighed in at a mighty 79kg again (lol). Snatch from Highish Blocks (just below mid-thigh): 40 x a zillion, 50 x 5 60 x 3 70x 3 75x 3 77.5 x 3 80 x 3 82.5 x 3 x 3 Power Clean from low blocks: 60, 70, 80 x 3 90 x 4 x 3 92.5 x 2 x 3 Paused Front Squats (hips were really not loving these today, my whole body had stiffened up by this point): 60 x 2 80 x 2 100 x 2 110 x 2 120 x 2 130 x 2 Military Press, Paused: 50 x 5 60 x 5 70 x 5 80 x 5 75 x 2 x 5 Close Grip Bench, paused: 70 x 10 90 x 3 x 10 Felt pretty negative about today's session for some reason. I just couldn't warm up and felt slow and unable to get into the bottom of my snatch. Although I did a few sets of 82.5 (I did a couple at 80 last week), they were not feeling how I would like them to. Felt like I had little pop on the power cleans too, so kept these down. Military press was OK. May go for 85kg next week but not too sure that I would get 5 (more like 3).

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