Bruised and Broken
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| dave_rogerson |  | Cheers guys... | 26-11-2013 @ 20:59 |
Member 4046, 590 posts | Appreciate the comments. I'm really enjoying training at the moment. Challenge is on then Unit my man, 200kg paused pull from deficit it is. I do like them for positioning, because of my weird build (long legs, short body), when I start to pull there is a tendency for my hips to rise, so doing these is really drilling a high chest position. They carry over to deads too (I used to do something similar way back when I deadlifted like man), in that pausing at the hardest point helps you to blast through the sticking points. They are fatiguing though. A good assistance lift for pulling strength. | ||
| unit94 | | ... | 26-11-2013 @ 21:07 |
 what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Hmmm might give them a go at some point, are you benching tomorrow? | ||
| dave_rogerson | | ... | 27-11-2013 @ 08:25 |
Member 4046, 590 posts | unit94 said:Hmmm might give them a go at some point, are you benching tomorrow? Sent you a text, yeah bench all the way. | ||
| dave_rogerson | | Last couple of sessions | 29-11-2013 @ 12:34 |
Member 4046, 590 posts | Wed: Bench, paused (superset with lower trap raises) 60 x 3 80 x 3 90 x 3 100 x 3 110 x 3 112.5 x 3 Close-grip Bench, paused 1-2" off chest (supersetted with rear delt raises): 80 x 5 85 x 5 90 x 5 95 x 5 97.5 x 5 Wide grip Touch and go bench: 80 x 12 x 4 Then did some pressdowns and other fluff stuff Disappointed with the bench session here. I felt weak as hell but holding the bar and particularly lifting off was pretty painful today. Meant that I was benching a bit twisted and mainly using the good arm. I may go lighter and just work on reps till it become more comfy :-( Today: am: Snatch press in squat (with band around ankles) 20 x 5 30 x 5 35 x 5 40 x 5 45 x 5 (still f**king hard!) Squats: 60 x 3 100 x 3 120 x 3 130 x 3 140 x 8 132.5 x 8 125 x 8 Paused squats (10 seconds pause, 5 seconds eccentric): 120 x 1 125 x 1 130 x 1 Snatch: 40 x 5, 5 50 x 5, 5 60 x 5, 70 x 5 Power clean + Jerk: 50 x 2 +1 x 2 70 x 1 + 1 x 2 80 x 2 + 1 90 x 2 + 1 Squats made me want to die today. I'm out of shape when it comes to reps it seems. Was fairly happy with 8 reps at 140, hoping to move this up up to 10+ reps before the new year if possible. A couple of reps were not the best quality, felt my ass shoot a little and maybe not as rock bottom as I'd like but they were all solid. Tried a mega paused squat with slow eccentric today (saw Chad Vaughn post about them on his instagram so I thought I'd give them a go) and they felt amazing, best reps of the session. Just did some light weightlifting to work on technique. | ||
| dave_rogerson | | Weekend Shenanigans | 02-12-2013 @ 19:41 |
Member 4046, 590 posts | Went to Manchester this past weekend to help deliver the BWL level II coaching award. While I enjoy doing this as I get to meet some good people and talk about stuff it always wrecks my training up a bit so this weekend I missed a session and didnt really get time to switch off. Did a bit of work though and made a small progression or two. Saturday(in Manchester) Snatch: 40 x 5 50 x 5 60 x 4 70 x 3 80 x 3 82.5 x 3 85 x 3 (up 1 rep from last time) Clean and Jerk: 60 x 2 80 x 2 90 x 2 100 x 2 105 x 2 110 x 2 (up 5kg from last time) Front squats: 60 x 3 100 x 3 120 x 3 130 x 3 All I had time for. Today: am: Close-grip OH Squat (working on mobility, did these with band around ankles, 10 second eccentric and 10 second pause in bottom) 40 x 1 50 x 1 60 x 1 70 x 1/2 (went down and held the iso but lost it on way up) These destroyed my mid back and shoulders Push press: up to 92.5 x 4 (these felt like turd) Bench: up to 90 x 10 (nice reps, light, but nice) pm: Squats with band around ankles: Up to 120 x 5x 3 Snatch: up to 70 x 5 Power Clean: Up to 90 x 3 I want a couple of days where I work on OH stability and mobility, so I plan on working on the close-grip OH squat. Did some light lifting to prepare for tomorrow's session (also felt like turd too). If its feeling OK I plan on trying a single or two tomorrow. | ||
| dave_rogerson | | Tuesday 3rd | 03-12-2013 @ 19:01 |
Member 4046, 590 posts | Not too bad today considering. Coming into the session I felt knackered for some reason. My pull felt off today, I could tell that I was short-pulling a little and that I was a little tense in the arms. Still, I got a couple of benchmarks to work from now. Snatch: 40 x 5 50 x 5 60 x 3 70 x 3 75 x 3 80 x 3 85 x 1, miss 2 (f***k) 85 x 3, but messy, felt forward 87.5 x 1 90 x 1 92.5 x 1, not too bad, bit forward and I wasn't as disciplined as I'd like. Cleans: 60 x 2 80 x 2 90 x 2 100 x 2 110 x 2 115 x 1 120 x 1 122.5 x 1 125 x 1 Front Squats: 60 x 3 100 x 3 110 x 3 120 x 3 130 x 1 135 x 1 140 x 1 Snatch grip deads from deficit, with pause at knee: 120 x 2 140 x 2 150 x 2 160 x 2 (had enough, starting thinking about work at this point for some reason!) Got some numbers to improve on now, so back to getting some quality work in. I was forgetting how to pull a bit tonight but glad I got over 90 and 120. Think on a good day a bit more is there right now. Uploading vids from phone, will post when they're done. | ||
| dave_rogerson | | ... | 03-12-2013 @ 20:23 |
Member 4046, 590 posts | Here is the 92.5 snatch: ...and a 120 clean, phone went weird and didn't video the 122.5 and 120 for some reason: | ||
| youngy | | ... | 03-12-2013 @ 20:30 |
 crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 kgs @ 84kgs UnEq | Very nice. Both looking fairly comfy! Onwards. | ||
| dave_rogerson | | ... | 03-12-2013 @ 21:01 |
Member 4046, 590 posts | Cheers Youngy, Lots to work on but things seem to be coming back slowly. Have an annoying habit of changing my lifts when it gets a bit heavy, but these two weren't the worst I've done, that's for sure. | ||
| dave_rogerson | | Rough few days... | 08-12-2013 @ 13:14 |
Member 4046, 590 posts | Post Edited: 08.12.2013 @ 13:16 PM by dave_rogerson Ever have one of those phases in life where you feel like you are being tested, or that you are just f*****g unlucky? Going through one of those times at the moment it seems. Anyway, after having a nerve conduction study on my hands (because of the bad wrist), turns out I have carpal tunnel syndrome in the other hand, which is my dominant hand, and another surgery is in the books....bugger... Doesn't really stop there though. I've had a nagging hip for a while with intermittent back problems, so I spoke to some contacts and saw a specialist sports medicine Dr last Friday (one advantage of working in sport in H.E is that you get to know people) and had some xrays done. I've not got the results of the x-rays back yet but it looks like I may have femoroacetabular impingement (FAI) and/or degenerative arthritis in the hip and S.I joints; the tests that they did pointed to this and to be fair, I've suspected this for a while. Will most likely need an MRI or CT scan to determine this, then I will be referred to an orthopedic surgeon I would imagine. If I do have FAI and have damaged the labrum in the hip (certainly feels like it), this will mean I need an arthroscopy, which will be another surgery next year too. So, back to being sliced and diced again. Not worth getting into details but if/when I've had both procedures done next year, it will mean that I will have had 6 surgeries within a 4-5 year period (3 on the stomach/abdomen). In a way, the hip problems explain why I have struggled with squats for the past few years. I got pretty good at squats at one point but I've really struggled for a while now and this explains why. So, right now I'm looking forward to getting these out of the way so that I can lift and squat in such a way that is not injurious to me. Till then, just got to keep on keeping on and doing the best that I can. I wont let these problems stop me and refuse to be negative about it. Anyway, did this today with an massively inflammed and sore back, so had to modify what I wanted to do and train lighter than I'd like: Snatch: 40 x 5 50 x 5 60 x 3 70 x 3 75 x 3 80 x 2, 2 82.5 x 2,2 Power Clean and Jerk 60 x 2 + 1 70 x 2 + 1 80 x 2 + 1 85 x 2 + 1,2 + 1, 2 + 1 87.5 x 2 + 1, 90 x 2 + 1 Hip thrusts (no chance of squatting, so I did these instead): 90 x 20 100 x 20 110 x 20 120 x 20 Push press: 60 x 4 70 x 4 80 x 4 90 x 4 85 x 4 80 x 4 (these were also pretty rough on the back) So, I managed to do something but setting up and pulling was not nice at all. My back does'nt feel injured, just inflammed, sore and spasmed a bit. Probably should'nt be training really. Never mind. | ||
| VanillaGorilla | | ... | 08-12-2013 @ 13:18 |
 the UK's leading expert in bio mechanics Member 1973, 7379 posts | I think I can redirect your advice back at you buddy. | ||
| dave_rogerson | | ... | 08-12-2013 @ 13:56 |
Member 4046, 590 posts | VanillaGorilla said:I think I can redirect your advice back at you buddy. Ha ha, there is a tad of irony here isn't there? Cheers dude. | ||
| unit94 | | ... | 08-12-2013 @ 14:05 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | f**king hell mate you're not having a good run are you | ||
| dave_rogerson | | ... | 08-12-2013 @ 14:30 |
Member 4046, 590 posts | unit94 said:f**king hell mate you're not having a good run are you No not really but there's no point feeling sorry for myself. Its just another hurdle mate and I've had much worse over the past couple of years. I liken all of life's s**t to a heavy, nasty set of squats. It feels crushing, you doubt yourself here and there but for some weird reason you fight the temptation to quit you just keep f**king going. Whenever I've coached or trained people in the past I've always maintained that training is a huge test of character and that it makes you a better, stronger person physically and mentally for seeing it through. Either that or I've become the sickly kid like Wendell from the Simpsons. | ||
| unit94 | | ... | 08-12-2013 @ 14:35 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | You'll get there Dave, eventually lol im sure you'll have an injury free year at some point law of averages says you have to! | ||
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