Chris's attempt at getting stronger
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| CJR |  | ... | 27-07-2013 @ 09:46 |
 Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Post Edited: 27.07.2013 @ 09:47 AM by CJR Last night's workout:Squats 145x4 145x4 145x4 145x4 Last two sets were pretty poor after the first rep. Pulling me over quite a bit Speed bench - with super mini red bands 57.5x2 57.5x2 57.5x2 57.5x2 57.5x2 57.5x2 57.5x2 57.5x2 CGBP - paused, to 2 board 77.5x8 77.5x6 No spotter for these, just getting back into them as haven't done them in a few weeks. Squats were very tough! Was feeling it a bit too much in the lower back. Off for a WL session now. | ||
| CJR | | ... | 27-07-2013 @ 14:52 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Snatch Warmed up with 1 PS + 1 Sn until getting to 60. 60x1 65x 1, 1, 1, f, f, f PB 70x f, f Only tried this because someone convinced me lol CJ 80x1 85x1 90x1 95x1, 1, f (jerk) ripped my hand up completely at this point PB 90xf clean Called it a day for CJ there, hands ruined Snatch pulls 70x3 not great, hands affecting this as well. Press 60x4 Decent, especially in fatigued state. Felt f**ked today as went out for a few (3) drinks last night. Wasn't hungover but quality of sleep was poor. Woke up at 4, went back to sleep at 6, up at 9 and straight to gym. Snatches felt very good today, I just got a bit fatigued after the first three singles and wasn't standing up properly before extending. As a result, smacked myself in the balls on the last rep of 70 lol. CJs were ok, wasn't catching them as upright as last week. I think once I reintroduce front squats it should help. Still happy as got PB on both lifts. First CJ was slightly pressed out, but second was fine. Got videos of 5 of the 6 singles on 65. Hands are so ruined right now. Left hand has a blister and cut knuckle. Right hand has blister that peeled off and another massive chunk of skin that tore off during one of the cleans. Stung so bad when I washed my hands after. | ||
| CJR | | ... | 27-07-2013 @ 15:15 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | I've noticed I do some weird thing where I descend under the snatch asymmetrically. :S | ||
| CJR | | ... | 29-07-2013 @ 21:01 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Bench - tng this week 101x3 s**t technique, shoulders flaring on last rep. Almost failed it 101x3 Much better 101x3 Even better, all reps relatively comfortable. 4th probably wasn't on though. Speed squats - with medium chains 85x2 85x2 85x2 85x2 85x2 85x2 85x2 85x2 Happy with bench. That's a 3x3 PB, also a 3RM PB! Speed squats are booooring. Fairly fast though. | ||
| CJR | | ... | 30-07-2013 @ 20:46 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Sumos 187.5x3 ~2 left maybe? Machine rows 35x10 35x10 35x10 Form wasn't great today but did what needed to be done. Been tired all day. Had six hours sleep so not that bad but was struggling to stay awake all day at work :S | ||
| CJR | | ... | 01-08-2013 @ 21:18 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Squats 152.5x3 152.5x3 152.5x3 Volume PB Done. Squat form wasn't perfect, acceptable though. Better than the 3x3 last cycle and better than last week's 4x4. I actually felt like crap warming up for this, knee feeling a bit dodgy (first time in years), lower back aching but work sets were ok. Pulled my upper back slightly on first set but nothing serious. | ||
| CJR | | ... | 03-08-2013 @ 14:21 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Last night's workout: Snatch 40x3 45x2 55x2 60x1-F-F-F-F-1-1-1-F-1 5/10 CJ 80X2-2-2-2-2 Snatches, not a great success rate but the misses were very close. Had the bar in position but I had such a weak, flimsy receiving position that I just crumbled. CJs were good, focussing on the jerk mainly, still a bit unstable but made a conscious effort to bring stance in after clean recovery and before jerking. Seemed to help. No misses anyway so all good. Tore two new callouses, hand is still in agony, feels like I've been stabbed there lol. Went straight out after training drinking. Third time in as many weeks, so didn't eat anything between PWO shake and 11am this morning! | ||
| CJR | | ... | 05-08-2013 @ 21:37 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Went into tonight's session about 6 hours fasted, can't even remember the last time I was in that situation. Anyway, the aim was to do 209x2 deadlift. Sumos 170x1 185x1 195x2 209x1 Second one didn't move an inch Waited 30 seconds 209x1 Seriously one of the hardest reps I've ever done. Pulled my left lat in the warmups for deads so did some high rep row stuff Machine rows 20x12 20x12 Not sure whether to be pleased with that session or not. Hard to know whether I've improved over the last cycle. | ||
| CJR | | ... | 06-08-2013 @ 21:17 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Bench 107x2 PB. Spotter touched the bar but didn't help me press, just stopped it going backwards. Rep took a while. First rep 100% clean though. Waited about 10 mins then 107x2 Same thing again, first rep was much better than first rep of first set though. Remembered to exhale on way up. Second rep very slow and tough again, same thing with spotter.  Incline DB press 20x15 20x15 Nice little PB that. Very difficult though. | ||
| CJR | | ... | 08-08-2013 @ 19:56 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | So I woke up at 2am this morning and haven't been able to sleep since. Needless to say I wasn't feeling great about tonight's workout at all! Broke out the pulse again and had my usual double dose hoping it would make a difference. Squats 115x2 130x1 142.5x1 Ok so the warmups were feeling surprisingly fast so I was building some confidence. 150x1 Very easy. Wtf 161x2 PB First rep was fast, second rep had a sticking point but was never in doubt. Lost shape a little bit. 161x2 Both reps were great in this set, both faster as well. Wasn't supposed to do any assistance tonight but just couldn't help myself. Did some paused front squats on a light weight then DB rows 35x12 35x12 35x12 All easy. Ok wtf is going on. 3 hours of sleep and I come out with a smooth squat PB... :S not that I'm complaining! I was good for 170+ tonight easy. I'm pretty happy if you couldn't tell. | ||
| CJR | | ... | 09-08-2013 @ 20:41 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | All the caffeine in the pulse I took y'day meant that I didn't sleep until 130. So 5 hours of sleep last night. Hip Snatch 45x2 50x2 50x2 50x2 50x2 50x2 Messed about here doing hang snatches from knee and full snatches. They were s**t, knee ones especially. Just can't seem to get the tech right so this will be my emphasis next week. I'm ok from the floor and much better from the hip. CJ 70x2 75x1 80x1 pressed out jerk wtf 80xf failed jerk?! Started feeling dead on my feet and light-headed. Really had to leave it there. Lack of sleep over the last two nights really caught up with me. So tired right now that I can't even be arsed to eat dinner. Just one of those things. I'm glad it affected this session rather than one of the PL ones though. | ||
| CJR | | ... | 13-08-2013 @ 08:18 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Post Edited: 13.08.2013 @ 08:26 AM by CJR EDIT: Last night's workout.The final run up begins.. Bench - all paused 87.5x3 87.5x3 87.5x3 87.5x3 87.5x3 87.5x3 Harder than the first session of last cycle. Pausing all the reps really makes all the difference. Speed squats - with medium chains 77.5x2 77.5x2 77.5x2 77.5x2 77.5x2 77.5x2 77.5x2 77.5x2 fast fast Incline DB press 32.5x12 32.5x9 out of steam | ||
| CJR | | ... | 13-08-2013 @ 20:44 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Beltless Sumos 145x5 stupidly tried to do these DOH, was rolling out of hands after 2nd rep. SLDLs 112.5x5 DB Rows 42.5x10 42.5x10 42.5x10 Pendlays 70x5 75x5 75x5 Been aaaages since I did these Rollouts 10 10 My abs are gonna hurt tomorrow... | ||
| CJR | | ... | 16-08-2013 @ 08:53 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Last night's workout: Squats 130x3 130x3 130x3 130x3 130x3 130x3 No problems Speed bench - with super mini red bands 50x2 50x2 50x2 50x2 50x2 50x2 50x2 50x2 CGBP - paused, to 2-board 77.5x10 77.5x10 Good | ||
| CJR | | ... | 16-08-2013 @ 21:29 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Legs felt like lead tonight Snatches Paused at the knee here, basically to make sure from the knee to hip I was moving correctly. Started off crap, got a few pointers and by the end it was a little bit better. Still needs a lot of work. Kept it light, did about 8 doubles or so on 50. CJ 4 or 5 doubles on 75. Jerk very unstable, going to work on them separately next week. | ||
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