Chris's attempt at getting stronger

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CJR		...	14-11-2013 @ 20:53
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Post Edited: 15.11.2013 @ 08:13 AM by CJR Lower back felt very fatigued after yesterday's session and I felt a bit dizzy throughout the day :S so obviously I went out and got horrifically drunk (gotta take advantage of my week off work eh!). Anyway, today's session. Squats - belted 125x1 135x1 142.5x1 hard! :S 120x3 hard 120x3 better 120x3 Bench - paused 90x1 90x1 95x1 not too bad. Maybe had 100 in me.. 70x3 70x3 70x3 Deadlift 180x1 190x1 200x1 quite tough my squat max today probably would've been around 150 with a bit of a psyche up. Not looking good for the competition next week. Deadlift max today would've been around 207.5 so have lost the least on that out of the three lifts - ties in with what usually happens when I take a break. Next session is on Tuesday as I'm abroad for the next four days. Best comp prep ever.

CJR		...	19-11-2013 @ 22:25
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Got back from four days in France, got food poisoning the day before I left England so put a dampener on the holiday and consequently put my BW back towards 96kg. Unsure if I'll compete on Saturday at this stage. Also started my new job today so training time will be a bit more limited due to working hours and office being a bit further away from the gym. Only had 55 minutes for tonight's session. Squats - belted 145x1 hard, and form was horrendous 100x5 100x5 100x5 Bench - paused 80x5 80x5 80x5 No time for anything else

CJR		...	20-11-2013 @ 22:33
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Weightlifting today. BW was below 96kg. Wtf is going on?!? Snatch 50x2 55 for 3 singles. 60 for 5 singles - failed the final 2. CJ 70x1 75 for 7 singles. Failed the last one on jerk - it was locked out but didn't push my head through and lost it forward stupidly. Press - all from dead stop 40x5 50x3 50x3 50x5 40x5 Decent session today actually. Snatch felt good. Messed about with clean form as bar was apparently having to travel round my knees, so started with higher hips and bar closer to shins to rectify.

CJR		...	21-11-2013 @ 23:02
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	HB squats - belted 110x1 120x1 130x1 110x2 110x2 110x2 110x2 110x2 110x2 Bench - paused 80x6 80x6 80x5 - failed last one Seated machine rows 35x10 35x10 35x10 Incline DB Press 27.5x12 27.5x12 27.5x9 Decent session. Happy with the form on squats.

CJR		...	22-11-2013 @ 22:47
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Post Edited: 22.11.2013 @ 23:38 PM by CJR Snatch Worked up to a single on 70 which is an equal PB. Tried 72 three times but failed it all times. Before that, technique felt good, concentrated on staying over the bar and it all felt fluid. The 72 attempts were no way near really, lost one behind which was the closest, but overall positions were all messed up and it felt heavy. CJ 85x1 90xf,f,f failed jerk all three times. Pulls all felt hard, deadlift strength being down will be main contributor. Press - all from dead stop 50x3 52x5 Deadlift - conventional 170x2 170x2 Form was ok, second set was a bit better, really kept back tight. But overall, very tough! Pulling strength is way down, can't believe how much I've lost on the CJs. Happy with session overall though, technique is coming along nicely.

CJR		...	25-11-2013 @ 23:02
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	HB Squat - belted 110x3 110x3 110x3 110x3 110x3 110x3 no problems Bench - paused 80x2 80x2 80x2 80x2 80x2 80x2 Dunno, I seem to have lost my groove on bench, can't quite get as tight as before...the actual reps were no problem though (and rightfully so). Incline DB Press 30x12 30x12 haven't really lost much strength on this, signifies that most of my strength loss was neural. Seated machine rows 37.5x10 37.5x10 37.5x10 Good session, glad to finally have some structure to my workouts again.

CJR		...	26-11-2013 @ 21:08
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Post Edited: 26.11.2013 @ 21:09 PM by CJR So I've finally started to programme my weightlifting training rather than going in once a week and doing random s**t! Snatch 53x4 53x4 Failed 2nd one due to sheer laziness. 53x4 53x4 Failed one. 53x4 Jerks 72x2 72x2 72x2 72x2 72x2 slight press out on the very last rep Snatch balance 42x5 bit slow descending on this set, failed one I think 42x5 much better 42x5 42x5 failed one, just lost balance 42x5 Press - from dead stop 54x3 failed 4th. happy to bang 3 out as my shoulders were pretty ruined at this point 40x10 Front squats - beltless 80x3 hard 85x3 85x3 85x3 all hard, but last set was easiest actually. Was buzzing after this session, really had to go quickly to squeeze everything in. Only a couple of missed reps from the entire workout which means my consistency is going up! Really pleased with the snatches.


CJR		...	28-11-2013 @ 21:07
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Paused bench 80x3 80x3 80x3 80x3 80x3 80x3 all snappy, form returning HB Squats - belted 110x2 110x2 110x2 110x2 110x2 110x2 Paused close grip bench - to 2 board 70x10 70x12 more in the tank, will up weight next week SLDLs 100x5

JNT		...	29-11-2013 @ 19:12
Member 4773, 192 posts SQ 160, BP 116, DL 215 491.0 kgs @ 76kgs UnEq	CJR said:Paused bench 80x3 80x3 80x3 80x3 80x3 80x3 all snappy, form returning HB Squats - belted 110x2 110x2 110x2 110x2 110x2 110x2 Paused close grip bench - to 2 board 70x10 70x12 more in the tank, will up weight next week SLDLs 100x5 Nice work. Which stage of RSR are you on at the moment/what's the max you've chosen? Will follow to see how yours goes!

CJR		...	29-11-2013 @ 23:11
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	JNT said: Nice work. Which stage of RSR are you on at the moment/what's the max you've chosen? Will follow to see how yours goes! Cheers, I'm on week one actually, so got 6x4 next Monday. Oh and I'm doing the master's version so I only squat twice a week (so the entire cycle lasts nine weeks) - I figured that's the best way of fitting in both powerlifting and weightlifting stuff without burning out. I plugged in a max of 137.5 - the difference between that and the max under my name is because a) just came back off a bit of a break so feeling weak and b) changed to high bar squats from cheating-bas***d low bar ones lol. HB is so much tougher! lol

JNT		...	30-11-2013 @ 01:41
Member 4773, 192 posts SQ 160, BP 116, DL 215 491.0 kgs @ 76kgs UnEq	CJR said: Cheers, I'm on week one actually, so got 6x4 next Monday. Oh and I'm doing the master's version so I only squat twice a week (so the entire cycle lasts nine weeks) - I figured that's the best way of fitting in both powerlifting and weightlifting stuff without burning out. I plugged in a max of 137.5 - the difference between that and the max under my name is because a) just came back off a bit of a break so feeling weak and b) changed to high bar squats from cheating-bas***d low bar ones lol. HB is so much tougher! lol I had no idea there was a Masters version! I just figured my squat sucks so I really need to focus on it. You know...for the gains... My squat sucks a lot because I have technique issues. I've worked hard on it over the past few months and RSR is great because it gives you so much time to practice. At the moment I'm really only snatching because I'm terrible at it. Is 100+ a stable weight for you? As in would you compete at 94 or 105?

CJR		...	30-11-2013 @ 09:55
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	JNT said: I had no idea there was a Masters version! I just figured my squat sucks so I really need to focus on it. You know...for the gains... My squat sucks a lot because I have technique issues. I've worked hard on it over the past few months and RSR is great because it gives you so much time to practice. At the moment I'm really only snatching because I'm terrible at it. Is 100+ a stable weight for you? As in would you compete at 94 or 105? Yeah I only heard about it when I noticed IrishMarc from on here using it. He wrote an article about it talking about when you might need to use each of them: http://castironknowledge.blogspot.co.uk/2012/07/russian-master... Like I said, because I'm trying to focus on everything at once (probably a stupid idea), thought I'd go for the less intense one. But yeah, if your squat's lagging it's probably best to go for the original. I still find it a bit awkward to high bar squat properly. Once I get warmed up fully it looks and feels a bit better, so hopefully it will improve even more in the coming weeks. Whereabouts are you training? Is it a weightlifting gym? 100 is a fairly stable weight for me, I'm neither overly fat or overly lean. If I really focused on losing a bit of fat I could get down to 94 but I can't really be arsed lol. Also, I'd rather just focus on getting stronger - I don't see the point of cutting if I'm not gonna be competitive in the 94s anyway! (I'm not a seasoned competitor or anything, I have my first competition in three weeks.) Have you been competing much?

JNT		...	30-11-2013 @ 11:03
Member 4773, 192 posts SQ 160, BP 116, DL 215 491.0 kgs @ 76kgs UnEq	CJR said: Whereabouts are you training? Is it a weightlifting gym? 100 is a fairly stable weight for me, I'm neither overly fat or overly lean. If I really focused on losing a bit of fat I could get down to 94 but I can't really be arsed lol. Also, I'd rather just focus on getting stronger - I don't see the point of cutting if I'm not gonna be competitive in the 94s anyway! (I'm not a seasoned competitor or anything, I have my first competition in three weeks.) Have you been competing much? Fair enough! I'm training in Brighton, where I'm at Uni. The gym is good. Platforms and Werksan equipment, but it's hard to get coaching around here. I've competed four times over the past 2 years. Competing is awesome, but it's over really quickly. So weird. Good luck! What are you aiming for?

CJR		...	30-11-2013 @ 13:49
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Early morning session today - well, 10am 97kg morning weight after my shake, I don't seem to be gaining weight! Hang cleans - from knee. Did a jerk after final rep 68x4 68x4 68x4 68x4 68x4 hmm, ok I guess, I was pulling with my arms a bit in the early sets, but got a bit better I hope. I generally suck at mid-hang cleans/snatches anyway for some reason. Hip hang is fine, from the floor is fine, but I just can't nail the middle position. No drive! :s hopefully it will get better. These were knackering anyway!! Snatch pulls - strapped 70x5 slow 70x5 70x5 first set slow, but got better. Although my final reps were torture, had to sit down for a while afterwards, close to throwing up lol. Jerk balance 54x5 54x5 54x5 54x5 54x5 Decent overall Press - from dead stop 54x5 much better than Tuesday, felt really strong today 40x11 added a rep from Tuesday Conventional deads - belted 130x5 meh, was dead by this point. No problems with weight, but hard to keep positioning on last rep. Ok session, mixed feelings on the technical stuff but pleased with the pressing. Was gonna do paused fronts as well but figured that might be too much too soon. May add them in on this day later on in the cycle.

CJR		...	30-11-2013 @ 13:51
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	JNT said: Fair enough! I'm training in Brighton, where I'm at Uni. The gym is good. Platforms and Werksan equipment, but it's hard to get coaching around here. I've competed four times over the past 2 years. Competing is awesome, but it's over really quickly. So weird. Good luck! What are you aiming for? Wish my uni had that gear when I was there! Sounds decent. Yeah I'm looking forward to competing, it will be a bit of a change from powerlifting, having one less lift to do. It's only a club comp so not that serious but I'm hoping to get 70 Sn/100 CJ at least. Those are my PBs in the gym so would be good to match them in a comp setting.

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