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Bruised and Broken

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dave_rogersonIconMonday 2nd02-09-2013 @ 19:42 
Member 4046, 590 posts
Back to work now (had quite a bit of time off) which means that training has to work around my commitments.

Session 1, before work:

Squats:
130: 6 x 3

Light Snatch:
40,50,60 x1
70 x 1 x 3

Snatch Pulls:
90, 100, 110 x 5

Session 2, after work

Snatch:
40,50,60,70,80 x 3
85: 6 x 3

Cleans:
up to 100 x 3 (had to stop here. Tweaked my lower back doing power cleans yesterday and landing in the bottom position of these was becoming painful, so I just warmed up and left it there. Will be doing some clean and jerks tomorrow so fingers crossed that it feels better.)

Behind-Neck, Wide Grip Pullups:
BW x 10,10, 8

Neutral Pullups:
BW x 10
10kg x8
15kg x 8

2-arm /dumbell pullovers (to stretch):
10, 12.5, 15kg x 12 - 15

I do these to stretch out the shoulder girdle. I feel like these have really made a difference to my shoulder mobility.

Well today was weird. Squats this morning were technically some of the best squats I have done. Really happy with how they looked. I haven't snatched from the floor properly for volume in a while and I wanted to make sure that I got some nice reps in today with a weight that allows me to hit positions. I had to chase 1 rep and stupidly lost concentration and missed another with a soft lockout but generally snatches were OK. Disappointed that I couldn't clean but its no biggee, I will probably be clean and jerking at 7am tomorrow so it isn't like I will be waiting long to do some more.
dave_rogersonIconTuesday 3rd03-09-2013 @ 19:32 
Member 4046, 590 posts
Post Edited: 03.09.2013 @ 19:33 PM by dave_rogerson
Bit of a gash day today. Have started having to train at 7am and I am not used to it just yet and am busy at work this week which means that I am having to make do for a few days. Still doing what I can. Lower back was better today but I am going to be safe and wait another day till I do a full clean. Did this t'day:

Hang Snatch;
40,50,60,70 x 3
80 x 3
85 x 2 (missed 3rd - bugger)
85 x 2,2,2
87.5 x 2
90 x 2 (ropey!)

Power Clean + Jerk
60,80,90 x 2
100 x 2

Front Squats:
Up to 120 x 5

Deadlifts:
Up to 200 x 5

Was annoyed with my snatches today as I just was not hitting bottom. I was catching the bar at about parallel and needed to relax and sit onto/between my heels but I was just really inconsistent with this aspect of my lift. The rep that I missed I caught with bent arms (because of the above) and lost it forward. I got a little old skool with this and started to lose my head and ended up doing way too much work, as punishment for being s**t (lol - dickhead!). My goal with my weightlifting at the minute is to get consistent work in and get quality reps in, so missing reps and then turning into a bit of a prick are not part of that plan. So, reminder to myself, if weights feel heavy and you start to do stuff you shouldn't, drop down to a weight that allows you to do what you should!

Anyway front squats were fine and deadlifts were OK too. Not sure whether to try both for a set of 8 next week at some point or move up.
dave_rogersonIcon...05-09-2013 @ 09:32 
Member 4046, 590 posts
Wed: Recovery(ish) day. Mega busy at work and feeling tired so did some easy stuff:

Paused Squat + Squats:
70,90,100,110,120 x 2 + 2

Power snatch + OH Squats:
40,50,60,70 x 3 + 1

In the afternoon spent about an hour foam rolling, stretching and doing daft-looking physio-type exercises.

Thursday am:

Front squats (Paused + non-paused)
60,80,100 x 2 + 2
110 x 2 + 2
120 x 2 + 2 / 2

Did some light snatches:
70 x 3 x 1

Snatch Grip/Klokov Press
50 x 3
60 x 3
70 x 2 (not feeling this today, dropped back down to do some reps)
50 x 8
55 x 8
60 x 8
65 x 8

Left shoulder is bugging me today (same side as my dodgy wrist). I sleep funny on it because of the wrist problems I have and I can feel it today. Block work, cleans and bench later.
dave_rogersonIconFriday06-09-2013 @ 19:54 
Member 4046, 590 posts
Didnt train on Thursday evening because of the shoulder. My self diagnosis suggests impingement, so Thursday evening I did some soft tissue and stretching on the posterior capsule, along with a healthy dose of ibuprofen.

Anyway, today I did this:

Cleans:
60,80, 90 x 3
100 x 2 x 3
110 x 2 x 3
115kg x 2 x 3

Clean Pulls:
125 x 5
135 x 5
145 x 5

Squats:
60,100, 120 x 5
130 x 5
140 x 3 x 5

Snatch-Grip Deadlifts:
130 x 3
150 x 3
160 x 3
170 x 3

Then did some seated rows, lying facepulls and a bunch of protraction and retraction stuff.

Will not do anything that hurts the shoulder. I am painfree with my arms overhead and by my side however getting into either of those positions causes pain.

The cleans were OK today but the recovery is harder than it needs to be. I have a real sticking point, but that is because of the weak quads. My squat technique I am now pretty happy with so I guess its time to get some volume in and try to build it. Deads were easy enough. Will do 170 for 5 next week and move up after that. I will also be pretty aggressive with the rehab stuff for my shoulders. My hips are feeling great at the moment (the stuff I do for them has been working well).
dave_rogersonIconSunday08-09-2013 @ 13:11 
Member 4046, 590 posts
All the stuff I've been doing for my shoulder has been paying off and I've been seeing pretty rapid improvements. So much so that today I thought sod it and do my proper session.

Squats, Paused:
60,80,100 x 3
120 x 3
130 x 3 x 3

These were OK. Depth is there now but I have a huge sticking point.

Snatch + 2 Hang Snatches:
40,50,60, 70 x 1 + 2
80 x 1 + 2 / 2
85x 1 + 2 / 2
87.5 x 1 + 1 (PB)
90 x 1 + 2 (PB)

Only second time Ive doing it so its a cheap PB. Where do I start. Well I've not been externally rotating in the bottom of my snatch (that sounds funny), which I think has caused my shoulder probs. This will be because I had been catching too high. Anyway, the weight was fine on these today. I feel like I can pull 100kg + again but it would be rough. bas***d straps. Cannot get on with them. Today they were slipping like mad and causing me grief, which meant that these were not as nice as I wanted them to be.


Clean and Jerk
60,80 100 x 2 x 2
110 x 2 x 2
115 x 1

Jerks bother the shoulder. I was really tentative with these and hesitant today and was not as aggressive as I would normally be. On a couple of reps I didnt get the bar behind my head properly and I completely fluffed the last jerk at 115. It would have been legal but I short stepped it by stepping forward and pushing up, rather than getting underneath it; twinged the shoulder a bit doing that. Anyway, this is the heaviest I have attempted since the wrist break.

Then did a bunch of single work for my legs (did 2 x the volume on my right leg):
Bulgarain s**t squats, single leg extension + curl (supersets), seated machine abductions

Then did an abs superset for 3 sets:
Hanging leg raises and Side plank

And then did some scap work.

Got a busy day but will upload a vid or two in a bit.
dave_rogersonIconMonday morning09-09-2013 @ 09:02 
Member 4046, 590 posts
Front Squats:
60,90,100,110 x 3
120 x 8

Snatch (just to sneak a couple of extra reps in)
40,50,60,70 x 3

Felt good.

Strict Press, Paused:
55 x 3
65 x 3
75 x 3
80 x 3
85 x 3
80 x 2 x 3

Supersetted with lying face pulls: no idea what sets or reps, just did some.

Nice little session to start the day. Nearly puked when front squatting. had too much fluid in my stomach and add in the reps I thought i was going to projectile vomit like one of those deadlift videos. Weight felt nice and light though. Presses were Ok too. Weightlifting later.
dave_rogersonIconMonday afternoon09-09-2013 @ 19:33 
Member 4046, 590 posts
Oh man. Came out of this session wanting to hang myself. I was...s**t, in a word. Days like these drive me insane. The weights, they felt really light in my hands; I felt quite sharp and snappy and really fresh. Certainly recovered to train really well. So you would think I would smash it. I was just not able to 1) Concentrate properly on my lifts/switch off from the gym idiots around me, 2) able to coordinate myself either.

Did this:
Snatch:
40,50,60,70 x 3
80kg x 6 x 3 (missed the odd one here and there but made the lifts up)

Cleans:
60,80,90 x 3
100 x 3
105x 3
110 x3, 3 (missed the odd one of these as well)
100 x3

Medium grip bench, paused (shoulder angry at these)
70,90,100,100 x 8

Neutral grip DB bench (shoulder hating me right now)
30 x 15
35 x 12
40 x 12

Pressdowns: x ? just did a few

My pull was just all over the place. I was having to concentrate so hard it was like an exam or something. To take a positive or 2 away,I got 18 reps in on snatch with around 80% weights, really hit bottom on my (decent) reps and turned over the bar well. Days like today I have to remind myself though that I am doing this for fun, work full time and am in my 30s and not going to make it to the Olympics or commonwealth anytime soon.
dave_rogersonIconTuesday am10-09-2013 @ 09:39 
Member 4046, 590 posts
Squats:
70,90,120 x 3
130 x 3
142.5kg 3 x 3

Snatch Pulls:
60 x 5
90 x 5
100 x 5
105 x 5
110 x 5



Done.

Squats were meh. I was cracking and clunking this morning like mad and they felt heavy. Much prefer to squat in the afternoon but I need to split training up at the minute. I think next time I will squat in the evening and place something else in the morning.

Training with Chris tonight, which will consist of a crazy amount of work.
dave_rogersonIconTuesday PM10-09-2013 @ 20:00 
Member 4046, 590 posts
Better session that yesterday. Stuff I still need to work on but I came out feeling slightly more positive than yesterday's debacle (does anyone actually ever use that word). Went down like this:

Hang Snatch:
40,50,60,70 x 3

80 x 3 x 3
85 x 2 x 3
Hang Power Snatch:
90 x 3 (rep pb)

Clean and Jerk:
60,80, 100, 105 x 2
110 x 2 x 2
112.5 x 2 x 2
115 x 2 x 2

Clean Deadlifts:
120 x 3
170 x 3
190 x 3
210 x 3

Pendlay rows:
Up to 90kg x 8 (4 sets up to this)

Wide-Grip Pullups:
4 sets 8, with pause at top

No, those were not supposed to be power snatches but I got a little nervous and forgot to get under the bar. Sets at 80 and 85 were Ok actually and I was managing to relax in the bottom. Forgot to do that on 90. Pulled it with about 100kg worth of force. Next goal is to work up and get some volume in at 90kg on hang snatch. This may take a week or two, but as soon as I do, the mental thing about the weight will have gone and I will be able to get under it the same as 80 and 85.



Clean and Jerks felt OKish. Doubles are hell. The first rep feels fine. The second rep and I have nothing left. I also was s**tting bricks as I was jerking (because of the shoulder), so fluffed these a bit (all passable I would say, but not how I want them).

Deads felt light but my last rep I began to round my upper back a bit. I have the strength to pull much, much more I think but don't have the torso strength to maintain a clean pull position yet.
dave_rogersonIconVids10-09-2013 @ 20:06 
Member 4046, 590 posts
Lots and lots I need to work on. One step at a time though I suppose.

80kg hang snatch:



90kg Hang Power Snatch


115kg Clean and Jerk
youngyIcon...10-09-2013 @ 20:27 
Avatar
crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq		Good work mate, everything looking fairly straightforward!

I will keep an eye on this journal.
unit94Icon...10-09-2013 @ 20:35 
Avatar
what is everyone's fran time?
Member 3986, 10452 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq		Snatches look pretty snappy Dave, what's your best snatch and c+j?
dave_rogersonIconCheers guys10-09-2013 @ 21:04 
Member 4046, 590 posts
I appreciate the kind words.

Youngy. Just a case of getting the work in and let things happen I think mate. This weightlifting stuff is fun but my god, there is so much to think about all the time.

Unit. Well, the lifts with the highest weights I would not say are my best lifts. Reason being, when I started weightlifting I had a 260kg deadlift and 220kg low bar good morning (I wont call it a squat) weighing around 83kg or so. So, within about 6-8 months I threw up 105 in the "snatch" and 130 in the "clean and jerk". Form was s**t, used all lower back and arms and was not flexible enough to 1) Get in position and 2) receive in any sort of reasonable position. That was forever ago and I am now much weaker (generally and in weightlifting terms).

I would say that my best real snatch was 100kg and 130kg clean and jerk. That was way before I broke my wrist though. So I am still trying to regain lots of lost strength.
dave_rogersonIconWed and Thurs am12-09-2013 @ 14:16 
Member 4046, 590 posts
Wednesday I did some work on my hips (flexors, glutes) and some single leg and scapula stuff. None of it was worth reporting so no need for me to type it all out.

Thursday morning:

Snatch from High Blocks:
40,50,60,70 x 3
80 x 3 x 3
82.5 x 3
85 x 2 x 3

Power Clean and Jerk:
60,80 x 2
90 x 2 x 2
92.5 x 2
95 x 2
97.5 x 2
100 x 2

Front Squats:
60,90 x 3
120 x 6 x 3

Moderate sort of session. Today is one of those days that's just a case of doing the work then going home. Still need to figure out snatching from blocks. I don't particularly like them and I am pretty s**t at them, but I tend to think that if you are s**t at something then you would probably benefit from doing it. Power clean and jerk was OK, just some work. Front squats felt good. Felt light and myreps were fairly good/speedy. Leg strength is coming on again, slowly. I expect my squats to start moving up again. I need to work on my speed so will have a couple of sessions like this per week which are lighter where I work on speeding up my reps.

Will try to press later.
dave_rogersonIconPM12-09-2013 @ 19:33 
Member 4046, 590 posts
Strict Press, paused
50, 60,
70kg 5 x 5

Bench Press x no chance

Did a bunch of bodybuilding stuff for triceps and work on my scapulae.

Well, I'm going to have to give bench a miss for a while. Slightly gutted because I've worked hard on my bench over the years and lifted reasonable weights. I was hoping to get it back up over 150kg but that will be on the back burner. Overhead work doesn't seem to be too problematic for the shoulder, so I will work on my strict press for the next few weeks.

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