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Bruised and Broken

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dave_rogersonIcon...14-07-2014 @ 16:56 
Member 4046, 590 posts
Post Edited: 14.07.2014 @ 16:57 PM by dave_rogerson
Trained Friday and Saturday. Had to take Sunday off and did a session today. Was pretty tired today and felt tight, which always puts me off a little. I was disapointed at the end of this but looking back it probably wasn't that bad really. Nitpicking my technique again I think, which is probably making me a bit over-critical.

Paused Snatch:
40 x 3
50 x 2
60 x 2
70 x 2
80 x 1
85 x 1
90 x 1
92.5 x 1
95 x miss x 2

Power Clean and Jerk
60 x 1
80 x 1
90 x 1
100 x 1
102.5 x 1
105 x 1
107.5 x 1
110 x 1 (full clean)

Front Squats
60 x 3
100 x 2
120 x 2
130 x 2
140 x 2

Snatch Grip Deadlifts
100 x 3
140 x 2
160 x 2
180 x 2

The first single on 95 I caught but couldn't hold and the second was similar but I'd caught it on bent arms (probably not enough height). As the weight got to 92.5-95 I felt like I was trying to swing it rather than extend fully, and my feet were moving in and not out when catching above 90 for some reason. But still, most I've done on this in a while so I shouldn't be that critical.

Despite my pull feeling a bit s**t my jerk is feeling good. I've no doubt that I will jerk anything that I will clean right now.. I can also tell that my leg strength is slowly building again; the front squats felt like a dead weight yet they moved really well.

Hopefully the pull will turn around soon enough.
dave_rogersonIcon...16-07-2014 @ 18:17 
Member 4046, 590 posts
Post Edited: 16.07.2014 @ 18:20 PM by dave_rogerson
Worked a 13/2 hour day yesterday so I wasn't able to train, most of which was spent sat down. Needless to say, my back and hips felt lovely today.

Not too bad of a session considering really.

Snatch
40 x 3 x 2
50 x 3
60 x 2
70 x 2
80 x 1
85 x 1
90 x 1
95 x 1

85 x 2 x 2

Clean and Jerk
60 x 2
80 x 2
90 x 1
100 x 1
110 x 1
120 x 1
125 x deadlift

110 x 2 x 2

Front Squats
60 x 3
100 x 2
120 x 2
130 x 2
140 x 1
150 x 1

Seated row
60 x 10
70 x 10
80 x 10
90 x 10
95 x 8
100 x 5
80 x 10 x 3

I was way too passive and mellow today, I literally had no fire in me at all. My line of pull was better though, which I was fairly happy about, but when catching my heaviest lifts I was twisting again and my feet came in. I need to spend a bit of time powersnatching again I think, it always seems to sort my pull out when I do. Jerks are still feeling good.

The front squat was a grind. Hit a huge sticking point but I was able to push through. Think that's the first time I've done 150 at the end of a session, so I was happy with that.
adillon10Icon...17-07-2014 @ 10:42 
Member 3863, 1275 posts
SQ 155, BP 110, DL 182
447.0 kgs @ 75kgs UnEq
Flippin beast front squat Dave, nice work mate!
dave_rogersonIcon...17-07-2014 @ 20:29 
Member 4046, 590 posts
Cheers Al,

Just regaining a bit of strength from a previous life mate, isnt really that impressive. I bet you'll be doing a ton more soon enough.
dave_rogersonIcon...17-07-2014 @ 20:33 
Member 4046, 590 posts
Very quick one today. Had minimal time as I had to get to the dentist.

Anyway, did this:

Paused Squat + Squat
60 x 1 + 1
100 x 1 + 1
120 x 1 + 1
130 x 1 + 1
140 x 1 + 1
145 x 1 + 1

Strict Press, paused
50 x 3
60 x 3
70 x 3
80 x 5 x 3

Mid traps
5 sets 15 reps

And that was it. Really like that paused squat + squat combo. Doing that to work on speed really;the second rep feels great after the first. I've been doing it for a couple of weeks but hadn't logged it. Definitely felt speedier today. Three sets on overhead press was enough today. I doubt I would have made a 4th set of 5. Goal is to get this up to 5 x 5. Shoulders are definitely getting a bit stronger.

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