Bruised and Broken
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| dave_rogerson |  | ... | 23-12-2013 @ 08:10 |
Member 4046, 590 posts | AndyCoupe said:It bloody reaks of gains in here too!  Solid work Dave. Technique looks good and numbers are creeping up. Lol- cheers. Progress is slow but its coming cheers mate. Like you say, long may it continue eh? | ||
| AndyCoupe | | ... | 23-12-2013 @ 08:14 |
 His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225547.5 kgs @ 77kgs UnEq | dave_rogerson said: Lol- cheers. Progress is slow but its coming cheers mate. Like you say, long may it continue eh? Yeah long may it continue! Where abouts are you from Dave? Are you gonna compete next year? | ||
| dave_rogerson | | ... | 23-12-2013 @ 13:41 |
Member 4046, 590 posts | Post Edited: 23.12.2013 @ 13:53 PM by dave_rogerson AndyCoupe said: Yeah long may it continue! Where abouts are you from Dave? Are you gonna compete next year? I live in Chesterfield, Derbyshire mate, so I am just a bit south of Sheffield. Seem to train all over the place mind you. Yeah I'd like to do some comps again. Done a bit of powerlifting before and plan to get some weightlifting done this year. How about you Andy? | ||
| dave_rogerson | | Monday am | 23-12-2013 @ 13:48 |
Member 4046, 590 posts | Squats: Back was saying no, not too worried, just a bit too inflammed to take any compression. Actually looking forward to squatting properly later on in the week as I can tell that the single-leg stuff is helping my mobility. Think once the aches and pains have calmed down I could be in for some decent squats. Power Snatch 40 x 3 50 x 3 60 x 3 65 x 3 70 x 3 72.5 x 3 (good set, felt pretty sharp,got video of this) 75 x 3, 3 (less sharp than the 72.5, was beginning to fatigue, got video too) 77.5 x 2 / dead, iphone also lost power so this didn't video Power clean: 60 x 3 80 x 3 85 x 3, 3 87.5 x 3, 3 90 x 3 Done. Benching in a bit, hope to have a decent one. 72.5: 75: | ||
| dave_rogerson | | Session 2 | 23-12-2013 @ 17:35 |
Member 4046, 590 posts | Bench: 60 x 10 90 x 5(daft jump really, felt a little heavy) 100 x 5 110 x 10 (happy with this, post-surgery p.b) 100 x 10,10 (spent!) Lying Face Pulls: 3 sets 20 reps Pissed about on a poncy machine 3 sets Pressdows, side raises x 3 sets each Single-leg low cable RDL: 4 sets bad leg, 2 sets good leg Single-leg high cable RD: same as above Skater Squats,with DBs Bad leg: 5 x 5 with 3kg Dbs Good leg: 1 x 5 with 3kg Dbs Happy with bench. Goal was 8 reps but squeaked out 10. This rep cycle has worked well for bench. Next week will be 115 for a few then repeat the cycle again with slightly higher weights. Pisses me off how weak I am on the bad leg though. I can bust out single leg stuff so easy on my good leg but as soon as I use the bad one I am absolutely useless. | ||
| AndyCoupe | | ... | 23-12-2013 @ 18:39 |
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225547.5 kgs @ 77kgs UnEq | Strong benching! Snatches looked really good mate! I'm in Bolton and definitely competing next year! | ||
| youngy | | ... | 23-12-2013 @ 22:18 |
 crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 kgs @ 84kgs UnEq | Snatches look sweet Dave! And strong benching  | ||
| dave_rogerson | | ... | 24-12-2013 @ 19:05 |
Member 4046, 590 posts | Cheers guys, appreciate the words. Today was a bit meh. Pull was all over the place so I worked up to 80 on the snatch then did my strength stuff: Snatch grip deads from deficit with pause at knee: 120 x 3 135 x 3 140 x 3 145 x 3 150 x 3 155 x 3 Clean deadlifts 160 x 5 180 x 6 Deads felt OK today and I was tempted to go for it on the last set of clean deads. I think I have 10 in me, will give it a pop next week, goal this week was 5 and that was simple enough. Think next time any of my classic lifts just feels bad I will do a light variation that works on a technical issue, so that at least get some work and reps in,like the vid below. Weird how some days it feels so alien and others like it just flows. | ||
| dave_rogerson | | Sunday 29th | 29-12-2013 @ 12:50 |
Member 4046, 590 posts | Post Edited: 29.12.2013 @ 12:51 PM by dave_rogerson This session ruined me today. Currently flaked out on my sofa while every part of me seems to throb.Snatch: 40 x 5 50 x 3 60 x 3 70 x 3 77.5 x3 82.5 x 2 x 6 sets (missed 2 reps but made them up) Clean, Clean and Jerk 60 x 2+ 1 80 x 2 + 1 90 x 2 + 1 100 x 2 + 1 105 x 2 + 1 x 4 sets Squats 60x 5 100 x 5 120 x 5 130 x 10 125 x 10, 10 Push Press 60 x 5 70 x 5 80 x 5 85 x 8 80 x 8, 8 Band-assisted skater Squats + Band 1-leg RDL superset 4 sets x 8 (bad leg) 1 set x 8 (good leg) Then did a zillion stretches. Weird session today. Pulling feels really alien and I feel like I have forgotten how to do a first pull,which seems to be one of my issues every now and then thats cropped up. I could'nt get any tension in my hamstrings and it felt like the bar was coming out around my knees, but mostly, every rep just felt really different today. Missed 2 reps on snatch which pissed me off, mainly because I was thinking rather than lifting. Got the work in that I'd hoped for, even if it wasnt as smooth as I'd like. Cleans felt similar and jerks felt a little odd too. Luckily, I have zero pain while jerking now(it was causing me issues, so I hadn't been doing any). Squats though felt awesome. I smashed out the set of 10 and they felt speedy. Got a few comments that I was looking pretty explosive, which was awesome (and unusual;I feel like a sloth/slug sometimes). The reps fooked me mind. Was a similar deal with the push presses. Anyway, did the work. Fingers crossed next time my pull feels better. | ||
| dave_rogerson | | Monday | 30-12-2013 @ 19:34 |
Member 4046, 590 posts | Post Edited: 30.12.2013 @ 19:35 PM by dave_rogerson Bench:60 x 10 80 x 5 95 x 5 110 x 3 115 x 9 (post-surgery Pb) 110 x 8 100 x 8 Close grip 80 x 10 x 3 Mid-trap raise and fat man pullups superset, 3 sets x 20 reps Lat raises and pressdown superset 3 sets, 15 reps Cable 1-leg RDL 4 sets 12 reps(bad leg) 1 set 12 reps (good leg) Skater Squats with 4kg dbs 5 x 5 bad leg 1 x 5 good leg Bench moved up again, which is good. Weirdly though, the 115 felt horrible and nasty heavy yet I was able to rep it without much of an issue. The last rep was grindy though and I "should" have stopped at 8 but after about 4-5 reps the optimist in me thought I may be good for 10. Clearly not yet though. Lost a bit of back tightness after about 7 reps and I felt a twinge in the left shoulder as a result, but with so many reps it doesn't surprise me much. Definitely need more upper back work but my main focus for the remedial stuff I'm doing is the single-leg s**t, which is slowly getting better. Bench is coming back which is cool but also sad because I reckon I can bench more than I can clean.  | ||
| dave_rogerson | | Toosday | 31-12-2013 @ 12:16 |
Member 4046, 590 posts | Snatch: 40 x 5 50 x 5 60 x 3 70 x 3 77.5 x 3 82.5 x 2 x 6 (2 misses, but made up for them) Clean: 60 x 3 80 x 3 90 x 2 100 x 2 105 x 2 x 2 110 x 2 x 2 Snatch Dead from Deficit with Pause at Knee 120 x 3 140 x 3 150 x 3 160 x 3 Clean Deads: 160 x 5 180 x 10 Weightlifting has to be the most infuriating sport in the world. Its mad how variable your technique can be from time to time. I'm definitely going through a technique drought at the moment. Everything just feels really wrong. I don't feel like I am making any obvious errors but something is just off and I can't put my finger on it. Missed a couple of snatches again and I kept catching my cleans at the bottom without a bounce, so was essentially front squatting everything. Will try to get a coach or someone to have a look next session if I can. Will get some video too but the gym has been too busy for me to set a camera up. I'm not too worried because I know that maybe in a session or two things will click and feel awesome, but its bas***d annoying when this happens. I know I'd do the the deads for a set of 10 after last week. I think I could probably squeak out a few more but being honest with myself, after 7 reps I could feel my upper back going. Still, positives to take away are that I did 12 reps with a about 87% of my current max on snatch and I got that 10 rep dead, although in reality I should be snatching about 120% of what I can do. Think things will be sore tomorrow. | ||
| AndyCoupe | | ... | 10-01-2014 @ 19:39 |
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225547.5 kgs @ 77kgs UnEq | The worst feeling in the world when you "forget" how to lift. Battle through Dave! | ||
| dave_rogerson | | Phew | 12-01-2014 @ 12:34 |
Member 4046, 590 posts | Mental week at work. Basically had full-day meetings everyday which meant that training was on standby. Didn't stop, just had to do bare minimum, which was usually 1 lift per day at the crack of dawn, That said, pretty good session today and thankfully, I seem to be remembering how to pick s**t up off the floor. Snatch: 40 x 3 50 x 3 60 x 3 70 x 3 75 x 3 80 x 3, 3, 85x 2, 2 95 x 1 (post surgery PB) 100 x miss (no 2nd pull strength) Clean + Jerk 60 x 2+ 1 80 x 2 +1 90 x 2 + 1 100 x 2 + 1 105 x 2 + 1 110 x 2 + 1 112.5 x 2 + 1 (post surgery PB) 100 x 2 + 1 x 2 Squats 60 x 5 100 x 5 120 x 5 140 x 10 (post surgery and willpower PB) Push press 50 x 4 70 x 4 85 x 4 95 x 4 Not a bad session really. Was happy with how I lifted considering that I hadn't done much at all during the week. Felt a bit rustyish but the basics were right. I'm definitely lacking 2nd pull strength. Thought I would give 100 a whirl on snatches today and while the first pull is fine, there is nothing in my hips to get any height on the bar I don't think. Glad I got the 10 reps on squats. Was a target I set myself a little while back so it felt good that I did them but after 5 reps it was a battle of willpower. I think I may have figured something out with my decent that will help my squats. On my warm ups as I was descending I was purposefully trying to push/pull the floor back with my heels while trying to keep my descent straight (really hard to explain this), this really tensioned my hamstrings and glutes as I was lowering into the bottom, it felt pretty good on my gammy hip and will be something I think I will work on. This all went to pot on the top set mind. | ||
| dave_rogerson | | ... | 12-01-2014 @ 12:34 |
Member 4046, 590 posts | AndyCoupe said:The worst feeling in the world when you "forget" how to lift. Battle through Dave! Cheers Andy! Its mad isn't it how that happens? Didn't feel fatigued or tired but everything just felt alien. Hopefully turned a corner now though. | ||
| unit94 | | ... | 12-01-2014 @ 14:57 |
 what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | I forget how to snatch for 75% of my sessions lol, nice pb's Dave! | ||
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