Bruised and Broken
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| dave_rogerson |  | ... | 01-06-2014 @ 14:39 |
Member 4046, 590 posts | Post Edited: 01.06.2014 @ 14:40 PM by dave_rogerson Deloading this week so I'm taking the odd extra day off here and there and generally doing less work.Since the last post I benched 110 for 9, which wasn't too bad. Maybe could have squeaked the 10th out but I was on my own so thought better of it. Most I've done since 2nd wrist surgery I think. Today I did: Paused Squats 60 x 2 100 x 2 120 x 2 130 x 1 140 x 1 150 x 1 Squats 141 x 8 Snatch from high block (just below hip height) 40 x 3 50 x 3 60 x 3 70 x 3 72.5 x 3 75 x 3 77.5 x 3 80 x 2, missed 3rd, reset and did: 80 x 1 Clean from block (mid thigh, just below contact point) 60 x 3 80 x 3 90 x 3 95 x 3 100 x 3 102.5 x 2, missed 3rd, head games going on for some reason 102.5 x 1 Power Jerks 60 x 3 80 x 3 90 x 3 100 x 3 102.5 x 3 105 x 2 105 x 1 Jerk dips 140 x 5 150 x 5 160 x 5 | ||
| adillon10 | | ... | 01-06-2014 @ 14:55 |
Member 3863, 1275 posts SQ 155, BP 110, DL 182447.0 kgs @ 75kgs UnEq | Lots of work Dave nice one, how do you find the classics after doing squats? I love having squats first. | ||
| youngy | | ... | 01-06-2014 @ 17:56 |
 crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 kgs @ 84kgs UnEq | Training looking good Dave. Do you do any heavy pulls? Haven't noticed any. | ||
| dave_rogerson | | ... | 01-06-2014 @ 18:53 |
Member 4046, 590 posts | adillon10 said:Lots of work Dave nice one, how do you find the classics after doing squats? I love having squats first. Depends on what you do on your squats really I think and if you are doing the full classics straight after or a derivative. I'm about at the end of 4-weeks of high reps and the first 2 weeks I was really jelly legged (as was Chris), so that's why we have been doing stuff from the blocks after them (to minimise the pull). On Thursday, which is when we are doing Front squats, there is much less fatigue in the legs, but we do deficit work on this day. So we have been trying to do variations of the classical lifts that are lighter after the squats. I think you do get used to it. There is a nice PAP effect where you do your squats and then the lifts feel lighter afterwards. What Chris is doing (we do 3 sessions together and he does an additional 4 or so; I do another 2-3 if I am not dead), is that we have 1-2 days a week (or should) where we do the lifts without squatting first. If my legs are ruined I find I have no hip drive on the full lifts but you do get used to it, definitely. | ||
| dave_rogerson | | ... | 01-06-2014 @ 19:03 |
Member 4046, 590 posts | Post Edited: 01.06.2014 @ 19:03 PM by dave_rogerson youngy said:Training looking good Dave. Do you do any heavy pulls? Haven't noticed any. No mate, not right now. I am currently doing one day per week where I a do a snatch-grip deadlift derivative for reps, but other than that, no. Chris on the other hand has another day (Friday) where he does clean pulls and clean deads to work on his clean pull strength. Reason I haven't been doing any is that I have a strong pull, relatively, its really disproportionately so to my legs and hips, so I am on maintenance for that. I can clean and snatch pull weights that I would never stand up with in a million years. What i will say though is that we've found that deficit work is really, really taxing, so you get an effect from that I think. We've done 4 weeks of high reps/endurance/volume hell and will be doing lots of heavier stuff as of next week with some tweaked derivatives to make them more like the classic for 3 weeks, and then again after that for another 3 weeks (heavier still and more classic lifts). I may add in some pulling if I think I need it but really, I've got to sort my weak legs out. | ||
| dave_rogerson | | Monday | 02-06-2014 @ 09:40 |
Member 4046, 590 posts | Post Edited: 02.06.2014 @ 09:40 AM by dave_rogerson Not a bad one this morning really, especially as we trained really early doors.Paused Snatch + Hang Snatch 40 x 1 + 2 50 x 1 + 2 60 x 1 + 2 70 x 1 + 2 75 x 1 + 2 80 x 1 + 2 82.5 x 1 + 2 Power Clean from blocks (just above knee) 50 x 3 70 x 3 80 x 3 87.5 x 3 90 x 3 92.5 x 3 95 x 3 Front Squats 60 x 3 90 x 2 110 x 2 120 x 2 130 x 5 Snatch-grip deadlift from mid-shin 100 x 5 140 x 5 155 x 10 | ||
| youngy | | ... | 02-06-2014 @ 12:40 |
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 kgs @ 84kgs UnEq | dave_rogerson said: No mate, not right now. I am currently doing one day per week where I a do a snatch-grip deadlift derivative for reps, but other than that, no. Chris on the other hand has another day (Friday) where he does clean pulls and clean deads to work on his clean pull strength. Reason I haven't been doing any is that I have a strong pull, relatively, its really disproportionately so to my legs and hips, so I am on maintenance for that. I can clean and snatch pull weights that I would never stand up with in a million years. What i will say though is that we've found that deficit work is really, really taxing, so you get an effect from that I think. We've done 4 weeks of high reps/endurance/volume hell and will be doing lots of heavier stuff as of next week with some tweaked derivatives to make them more like the classic for 3 weeks, and then again after that for another 3 weeks (heavier still and more classic lifts). I may add in some pulling if I think I need it but really, I've got to sort my weak legs out. Fair enough mate. Thanks for typing that out. It seems like a planned out (and personalized) approach, similar to how I planned this cycle out before it went a bit tits up getting injured. Back on it today though. | ||
| little_a | | ... | 02-06-2014 @ 12:44 |
 still a devious weightlifting bastard Member 43, 14379 posts | Your workouts are massive  | ||
| dave_rogerson | | ... | 02-06-2014 @ 13:31 |
Member 4046, 590 posts | youngy said: Fair enough mate. Thanks for typing that out. It seems like a planned out (and personalized) approach, similar to how I planned this cycle out before it went a bit tits up getting injured. Back on it today though. Smash it mate! I feel your pain, the past couple of years or so for me have been one big balls up, so I can relate. | ||
| dave_rogerson | | ... | 02-06-2014 @ 13:33 |
Member 4046, 590 posts | little_a said:Your workouts are massive You think? Sunday, Monday and Thursday tend to be big sessions, because I train with Chris. I try to do something everyday, so the others are much shorter and less fatiguing. | ||
| little_a | | ... | 02-06-2014 @ 16:54 |
still a devious weightlifting bastard Member 43, 14379 posts | dave_rogerson said: You think? Yeah. 4 Exercises with full build ups is huuuge. Proper exercises at that. I could only do that if I was doing gay stuff and trying to get veins all over ma baaaadie. ** 'Gay stuff' in this context is an Adlington term to describe BB type movements (usually done in the 'gay room'). Named so because no matter how much your main workout was beating yo ass, 'gay stuff' always made you happy. Felt the need to make that clear.  | ||
| dave_rogerson | | ... | 02-06-2014 @ 18:36 |
Member 4046, 590 posts | little_a said: Yeah. 4 Exercises with full build ups is huuuge. Proper exercises at that. I could only do that if I was doing gay stuff and trying to get veins all over ma baaaadie. ** 'Gay stuff' in this context is an Adlington term to describe BB type movements (usually done in the 'gay room'). Named so because no matter how much your main workout was beating yo ass, 'gay stuff' always made you happy. Felt the need to make that clear. Hmmm, I bet part of it though mate is that you would have been lifting weights that are light years ahead of what I am doing: snatching 140 is a bit different to piddling about with 80-90. I suppose the weights I'm doing aren't massively heavy for me yet, so that may have something to do with it I guess. Before I sat on my arse in front of a PC all day I spent a good few years in my late teens and early 20's doing manual labour full-time and training on top, so I would imagine that has something to do with it, although that was more bodybuilding/gay stuff. And thanks for the clarification, but its a free world these days mate so if there is something else you need to get off your chest, no-one will think worse of you  | ||
| little_a | | ... | 02-06-2014 @ 20:28 |
still a devious weightlifting bastard Member 43, 14379 posts | Ha ha. We've never met, but I like you. lol. Just not like that  | ||
| dave_rogerson | | ... | 05-06-2014 @ 14:48 |
Member 4046, 590 posts | Been training but deloading and doing stuff that probably no-one wants to read about. Fatigue is definitely going now and feeling better. Paused Front Squats 60 x 3 90 x 3 110 x 2 120 x 1 130 x 1 140 x 1 Front Squats 125 x 5 Snatch from deficit 40 x 3 50 x 3 60 x 3 70 x 3 80 x 3 82.5 x 3 85 x 3 Cleans from deficit 60 x 3 80 x 3 90 x 3 100 x 3 105 x 3 110 x 3 (pb) Power Jerk 60 x 3 80 x 3 90 x 3 100 x 3 105 x 3 x 2 Partial front Squats, from dead-stop 140 x 5 150 x 5 160 x 5 We rattled through this session really quickly today. The high reps and volume definitely have meant that everything is much less fatiguing now, feel pretty well conditioned. Hit a peach of set on the snatches at 85, which restored my faith in humanity. What is it with that lift? It can feel s**t 99 times out of 100 but then when you hit a nice one it makes everything OK? Anyway, one more day tomorrow then start Sunday sees things change a bit and get a bit heavier. | ||
| little_a | | ... | 05-06-2014 @ 19:30 |
still a devious weightlifting bastard Member 43, 14379 posts | dave_rogerson said: Partial front Squats, from dead-stop What are these Dave? I'm thinking of something, but they look too heavy for that, so I'm confused. | ||
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