Bruised and Broken
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| dave_rogerson |  | Thursday | 21-11-2013 @ 19:11 |
Member 4046, 590 posts | Squats: 60 x 5 100 x 5 120 x 5 130 x 8 135 x 8 130 x 8 Snatch: 40,50, 60 x 3 70 x 2 x 2 80 x 1 82.5 x 1 Hip/Tall Clean + Jerk 50 x 2 + 1 60 x 2 + 1 70 x 2 + 1 80 x 2 + 1 85 x 2 + 1 Snatch-grip Sotts press (with band around lower legs) bar x 10 30 x 5 32.5 x 5 35 x 5 37.5 x 5 40 x 5 Squats felt solid today. Everything seemed to stay tight and i was pretty happy with the sets of 8. Snatches were a little off but I only planned a light day for the lifts anyway, although saying that my max today was probably only around 85-87.5kg. The hip/tall cleans are a head wreck. Can see how they help to get under the bar but the temptation is to yank it with the arms. The Sotts press felt pretty good but stupid, stupid tough. I have next to no overhead stability at the moment so I plan to do these a few times per week and get some overhead squats in a complex or two. | ||
| dave_rogerson | | ... | 23-11-2013 @ 20:36 |
Member 4046, 590 posts | Post Edited: 23.11.2013 @ 20:40 PM by dave_rogerson Did some random fluff stuff on Friday working on hips, scap stability and abs.Saturday: Warm up squats (with band around ankles) 60 x 3 100 x 3 120 x 3 130 x 3 Snatch: 40 x 5, 5 50 x 5, 5 60 x 5 70 x 5 75 x 5 80kg x 5 Clean and Jerk 60 x 2 80 x 2 90 x 2 100 x 2 105x 2 x 2 Front squats: 60 x 5 90 x 5 110 x 5 120 x 5 Push Press 60 x 5 70 x 5 80 x 5 90 x 5 Not a bad day at all. Happy to snatch 80 x 5. One week ago 75 - 77.5 was ropey for 3 but today the 80 was really comfy. First time clean and jerking since the op and no issues at all. Just wanted a baseline for work off and I set 105 in my head as that threshold. The front squats were solid today. These were about as solid a set of front squats as I have done. The ab/core work is paying off and I felt rock solid there. I can see these increasing nicely over the coming weeks if I can maintain that tightness and progress. I am s**t at push presses as I get nothing out of my dip and drive, so, I plan on doing these 1 x per week and seeing if I can build them up. Experimenting a ton on my hip exercises and today I felt the benefit there too. I don't post that other s**t that I do here. I spend time every day working on a bunch of postural corrective probs that I have and I am seeing progress there, which is cool. I've been referred to get my hips looked at though. I already suspect from my own amateur diagnosis that I have F.A.I and/or arthritis in my right hip, which may need an op at some point I suspect as it feels like the labrum is permanently inflammed and sore, which limits my mobility and forces me to twist and place much of my weight on the left leg. My right knee has pretty bad valgus going on, so the hip is rotated internally. Anyway, what I've been doing has been helping. I've enjoyed week 1 back at it though. Hope to get some quality work in again this next week. I am keeping my volume down a tad and trying not to train myself into the ground. Coming from a bodybuilding background (before powerlifting)I have that mindset where if I don't train to the point of exhaustion, I feel like I am not training at all, but Sat and Sun morning are now two of my main training days, so I don't want to smash myself on Saturday and not been in a position to get a good Sunday session in. | ||
| youngy | | ... | 23-11-2013 @ 20:43 |
 crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 kgs @ 84kgs UnEq | 5s on Snatches!? Crazy mate. 80x5 is pretty impressive in that respect. | ||
| dave_rogerson | | ... | 23-11-2013 @ 21:04 |
Member 4046, 590 posts | youngy said:5s on Snatches!? Crazy mate. 80x5 is pretty impressive in that respect. Next thing you know I will be doing muscle ups and double unders. I don't know why, but I had it in my head that I wanted to do 80 for 5 last week, I just knew I'd be able to do it today somehow. Wasn't too bad really. With reps like that its not the weight so much as staying focused for that length of time and not doing something daft. One of the lads that comes to the gym was a funded lifter not too long ago and starts all of his training cycles with 5 x 5. That includes snatches, clean and jerks, etc. He snatches 120+ at 69 and has sharp, sharp technique. He swears by em. I think he is a looney.  | ||
| youngy | | ... | 23-11-2013 @ 21:21 |
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 kgs @ 84kgs UnEq | Post Edited: 23.11.2013 @ 21:21 PM by youngy dave_rogerson said: Next thing you know I will be doing muscle ups and double unders. I don't know why, but I had it in my head that I wanted to do 80 for 5 last week, I just knew I'd be able to do it today somehow. Wasn't too bad really. With reps like that its not the weight so much as staying focused for that length of time and not doing something daft. One of the lads that comes to the gym was a funded lifter not too long ago and starts all of his training cycles with 5 x 5. That includes snatches, clean and jerks, etc. He snatches 120+ at 69 and has sharp, sharp technique. He swears by em. I think he is a looney. The Kilmarnock lifters do 5x5 on alot of the lifts at times. I just think its crazy tbh! Suppose it does teach you to concentrate though. EDIT: So I have heard, never actually witnessed it. | ||
| dave_rogerson | | ... | 23-11-2013 @ 21:32 |
Member 4046, 590 posts | I have mixed feelings really. It conditions you that for sure, but when you do clean and jerks the fatigue is just too much. I did it as a bet once. Hard to recover from. I'd just end up throwing the bar up anyway I could, flopping my body down in a heap and hoping the bar would land somewhere on me. Chris, the lad that does it regularly, has been lifting forever so even when he is smashed the lifts still look flawless. The last rep of his last set looks just as sharp and crisp as his first. I think you could do it with powers or maybe hang snatches and it be OK. I've done it with hang snatches and it wasn't too bad really. | ||
| unit94 | | ... | 23-11-2013 @ 21:41 |
 what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Chris and his volume lol! 80x5 is good Dave, you gonna compete if you get a run of injury free training? | ||
| dave_rogerson | | ... | 24-11-2013 @ 07:08 |
Member 4046, 590 posts | unit94 said:Chris and his volume lol! 80x5 is good Dave, you gonna compete if you get a run of injury free training? Definitely mate, that's the plan. How did you find your first comp? | ||
| unit94 | | ... | 24-11-2013 @ 08:05 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | dave_rogerson said: Definitely mate, that's the plan. How did you find your first comp? Good man. I absolutely loved it! Waited a long time for other classes to finish but it was worth it. | ||
| dave_rogerson | | ... | 24-11-2013 @ 11:47 |
Member 4046, 590 posts | unit94 said: Good man. I absolutely loved it! Waited a long time for other classes to finish but it was worth it. Awesome, at least you didn't have to make weight. | ||
| dave_rogerson | | Sunday | 24-11-2013 @ 11:55 |
Member 4046, 590 posts | Post Edited: 24.11.2013 @ 11:56 AM by dave_rogerson Snatch:40 x 5, 5 50 x 5, 5 60 x 3 70 x 3 75 x 3 80 x 3 82.5 x 3 85 x 2 (didn't try for a third) Power Cleans: 60 x 3 70 x 3 80 x 3 90 x 3 92.5 x 3 95x 3 97.5 x 3 100 x 3 Squats: 60 x 3 100x 3 120 x 3 130 x 3 140 x 3 Clean-grip Halt Deadlifts from Deficit (paused at knee) 120 x 3 140 x 3 160 x 3 170 x 3 (easy) Seated Row: 4 sets 10 supersetted with lower trap raises 4 sets 15reps Wide grip pullups(strict) 3 x 10 bodyweight Not a bad session at all. Cleaning my car yesterday I somehow cricked my neck, which is just plain ridiculous. Wasn't expecting much from today because of it, I couldn't really strain much and start positions felt rough because I was proper lop-sided. People in the gym were laughing at me because of it, but I didn't miss a rep and hit all of my goals. I could have done a third on the 85 snatch and I was tempted to rep out the squats and go heavier on the deads but I am really trying to hold myself back a bit and not smash myself up too much. Power cleans were sharp for me today and I wanted to do 100 for 3 so I probably did more than i should have there but as soon as I did 90 I thought sod it. | ||
| dave_rogerson | | Monday | 25-11-2013 @ 18:54 |
Member 4046, 590 posts | Boring one to report today, split this up between am and pm sessions. I spend about 45 minutes this morning doing pre/rehabby stuff for my hips, then Snatch grip press in Squat/Sotts press Bar x 10 30 x 6 35x 6 40 x 6 45 x 6 (why is this so hard?) Pullups BW x 10 x 5 PM, Tried to do some power snatches but my pubic continues to have AIDs, even with 2 rehband knee sleeves covering it! Snatch Pulls: 100 x 3 x 3 110 x 2 x 3 Squats, with band around ankles (for gammy hips) up to 100 x 5 x 3 Strict press, paused 50 x 5 60 x 5 70 x 5 75 x 5 70 x 2 x 5 Face pulls + external rotation supersetted with mid-trap raises 4 sets Incline reverse crunch supersetted with pallof presses 4 sets Just an easy day to actively rest up for Tuesday. Bit disapointed about not being able to power snatch. Have an ice pack on my lap as I type. | ||
| dave_rogerson | | Tuesday | 26-11-2013 @ 20:24 |
Member 4046, 590 posts | Pretty good day today, definite progress Squats (warm up) with band around ankles 60 x 5 100 x 5 120 x 5 Snatch: 40 x 5 50 x 5 60 x 3 70 x 3 75 x 3 80 x 2 x 4 82.5 x 2 85 x 2 Cleans: 60 x 2 80 x 2 90 x 2 100 x 2 105 x 2 110 x 2 112.5 x 2 115 x 2 Front Squats: 60 x 3 90 x 3 110 x 3 125 x 2 x 3 127.5 x 3 Halt Snatch-grip deadlifts from deficit (paused at knee, mental 3 count): 100 x 3 120 x 3 140 x 3 160 x 3 (easy) Done. Had one of those epiphany moments with my lifting today after watching a video of Chad Vaughn lifting. I wanted to get a bunch of reps in above 80 on the snatch and achieved that pretty easily. No misses,a couple of forward reps and I chased one but that is pretty much part of the course I think. Happy with cleans too, this were definitely up a bit from last time. Front squats were solid too. I jumped up by 5kg from last week (7.5 on last set) and jumped 10kg on the deadlifts. I wont jump up as much on squats as much next week so that I can keep progressing there. Deads are pretty easy. Back strength is returning pretty fast. Starting to wonder I'd pull after a couple of months training if I took the shoes off and stuck a belt on and pulled hard. | ||
| AndyCoupe | | ... | 26-11-2013 @ 20:36 |
 His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225547.5 kgs @ 77kgs UnEq | Solid doubles on both the snatch and cleans Dave. | ||
| unit94 | | ... | 26-11-2013 @ 20:38 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Those snatch pulls look tough! Wait till you manage 200 on them and then try a max deadlift! | ||
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