Bruised and Broken
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MrSmall23/05/14 @ 17:14
dave_rogerson25/05/14 @ 12:29
Had one of those sessions where you question why you bother. Woke up and my lower back and hips were in bits and I just could not loosen up regardless of what I did. My whole body felt locked up and completely immobile. Spent all Saturday sat down marking exams, so I am putting it down to that. Squats were particularly s**t today and I had to cut my sets short.
Paused Backsquats
60 x 2 (felt fine)
100 x 2 (compression was awful)
120 x 2
130 x 2
140 x 1
147.5 x 1
Squats
137.5 x 6, 6 (wanted 1 x 10 but they felt Like was going to injure myself)
Snatch from high block/hip crease (nearly)
40 x 3
50 x 3
60 x 3
70 x 3 x 5
Clean from block (lower thigh, above knee)
50 x 3
70 x 3
90 x 3 x 5
Jerks,
50 x 3
70 x 3
90 x 3
100 x 3 x 4
Jerk Dips
160 x 5 x 5
Paused Backsquats
60 x 2 (felt fine)
100 x 2 (compression was awful)
120 x 2
130 x 2
140 x 1
147.5 x 1
Squats
137.5 x 6, 6 (wanted 1 x 10 but they felt Like was going to injure myself)
Snatch from high block/hip crease (nearly)
40 x 3
50 x 3
60 x 3
70 x 3 x 5
Clean from block (lower thigh, above knee)
50 x 3
70 x 3
90 x 3 x 5
Jerks,
50 x 3
70 x 3
90 x 3
100 x 3 x 4
Jerk Dips
160 x 5 x 5
dave_rogerson26/05/14 @ 12:10
Better one today, so much more mobile, b*****d neural tightness.
Paused snatch + Hang snatch
40 x 1 + 2
50 x 1 + 2
60 x 1 + 2
70 x 1 + 2
75 x 1 + 2
77.5 x 1 + 2
80 x 1 + 2
82.5 x 1 + 2
Power Clean from blocks (above knee below mid thigh)
60 x 3
80 x 3
90 x 3 x 5 (same as full cleans yesterday)
Front squats
60 x 3
90 x 3
110 x 3
117.5 x 5 x 4
Snatch grip deads from mid-shin
100 x 5
140 x 5
150 x 10
142.5 x 10
Done. Everything felt a ton better than yesterday. Snatches were actually sharp and to depth today, front squats I was able to blast out and the deads felt really easy.
Paused snatch + Hang snatch
40 x 1 + 2
50 x 1 + 2
60 x 1 + 2
70 x 1 + 2
75 x 1 + 2
77.5 x 1 + 2
80 x 1 + 2
82.5 x 1 + 2
Power Clean from blocks (above knee below mid thigh)
60 x 3
80 x 3
90 x 3 x 5 (same as full cleans yesterday)
Front squats
60 x 3
90 x 3
110 x 3
117.5 x 5 x 4
Snatch grip deads from mid-shin
100 x 5
140 x 5
150 x 10
142.5 x 10
Done. Everything felt a ton better than yesterday. Snatches were actually sharp and to depth today, front squats I was able to blast out and the deads felt really easy.
dave_rogerson27/05/14 @ 13:19
Moving a few days and exercises around a bit because a mate wants to do some training with me. Felt slow and sluggish today but by the end of the session felt tons better.
Snatch balance to warm up
40 x 3 x 3
Power Snatch
40 x 3 x 2
50 x 3
60 x 3
70 x 3
72.5 x 3
75 x 3
77.5 x 3 x 2
80 x 2
Power Clean and Power Jerk
50 x 3
70 x 3
80 x 3
90 x 3 x 4
95 x 3
Strict press, paused
50 x 5
60 x 3
72.5 x 9
70 x 9
67.5 x 9
Neutral Pullups, shoulder width
BW x 8
10kg x 8
20kg x 8
10kg x 8 x 3
Supersetted these with rear delt raises
10kg x 15- 20reps for each set
Pressing felt a bit rubbish, not really been progressing with reps overhead. Will do 75 for 8 next week and then maybe look to change it.
Snatch balance to warm up
40 x 3 x 3
Power Snatch
40 x 3 x 2
50 x 3
60 x 3
70 x 3
72.5 x 3
75 x 3
77.5 x 3 x 2
80 x 2
Power Clean and Power Jerk
50 x 3
70 x 3
80 x 3
90 x 3 x 4
95 x 3
Strict press, paused
50 x 5
60 x 3
72.5 x 9
70 x 9
67.5 x 9
Neutral Pullups, shoulder width
BW x 8
10kg x 8
20kg x 8
10kg x 8 x 3
Supersetted these with rear delt raises
10kg x 15- 20reps for each set
Pressing felt a bit rubbish, not really been progressing with reps overhead. Will do 75 for 8 next week and then maybe look to change it.
little_a27/05/14 @ 13:25
dave_rogerson said:
Pressing felt a bit rubbish, not really been progressing with reps overhead. Will do 75 for 8 next week and then maybe look to change it.
Pressing felt a bit rubbish, not really been progressing with reps overhead. Will do 75 for 8 next week and then maybe look to change it.
But are you buff? That's what matters
dave_rogerson27/05/14 @ 13:30
dave_rogerson28/05/14 @ 18:27
Made up for Sunday's s**tty squats
Squats:
60 x 5
100 x 5
120 x 5
140 x 10
Close grip bench
60 x 5
80 x 5
90 x 3
100 x 10
95 x 10
90 x 10
Then did a s**t load of triceps stuff.
Bit of an easy one really, resting up for tomorrow.
Squats:
60 x 5
100 x 5
120 x 5
140 x 10
Close grip bench
60 x 5
80 x 5
90 x 3
100 x 10
95 x 10
90 x 10
Then did a s**t load of triceps stuff.
Bit of an easy one really, resting up for tomorrow.
dave_rogerson29/05/14 @ 14:56
Fatigue and gravity were surprisingly strong today, took a lot of willpower.
Paused Front Squats
60 x 2
90 x 2
110 x 2
130 x 1 (urgh, felt nasty)
137.5 x 1
142 x 1
Front squats
130 x 3 x 2 (wanted 5 but it was never going to happen, easily there on a fresher day)
Snatch from deficit
40 x 3
50 x 3
60 x 3
70 x 3
75 x 3 x 5
Clean from Deficit
60 x 3
80 x 3
90 x 3
95 x 3 x 5
Partial front squats, from deadstop
140 x 3
150 x 3
160 x 3
170 x 3
Paused Front Squats
60 x 2
90 x 2
110 x 2
130 x 1 (urgh, felt nasty)
137.5 x 1
142 x 1
Front squats
130 x 3 x 2 (wanted 5 but it was never going to happen, easily there on a fresher day)
Snatch from deficit
40 x 3
50 x 3
60 x 3
70 x 3
75 x 3 x 5
Clean from Deficit
60 x 3
80 x 3
90 x 3
95 x 3 x 5
Partial front squats, from deadstop
140 x 3
150 x 3
160 x 3
170 x 3
OwenL29/05/14 @ 16:17
dave_rogerson29/05/14 @ 16:21
OwenL said:still training with chris?
Yes mate. Sessions have been like a marathon some days. Be glad when volume comes down.
little_a29/05/14 @ 16:29
dave_rogerson29/05/14 @ 16:32
little_a said:What do you cal 2 men in a window?
Oh god, where the hell is this going...
I've no idea.
adillon1029/05/14 @ 16:34
little_a29/05/14 @ 16:46
dave_rogerson29/05/14 @ 16:57
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