Chris's attempt at getting stronger
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| CJR |  | ... | 29-03-2014 @ 22:05 |
 Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | AndyCoupe said:Well done mate. Cheers Andy  | ||
| CJR | | ... | 31-03-2014 @ 21:13 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Snatch 60/ 1, 1, 1 60/ 1, F, F oops 65/ 1 65/ F 65/ F Bit of a mess CJs 70x2 80x1 80x1 80x1 good Front squats - belted 97.5x3 97.5x3 97.5x3 Press - paused 62x2 failed 3rd, s**t tekkers 62x3 62x3 62x3 62x2 failed 3rd 62xF 62x1 griiind Very sluggish today, guess the comp had more of an effect than I first thought. Snatches were most affected. Rest of the session wasn't bad though. Cleans felt good. | ||
| CJR | | ... | 03-04-2014 @ 08:50 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Last night's session: C&J 70x2 70x2 70x2 70x2 70x2 70x2 C&J tech work 10 minutes with 50kg HB squats - belted 125x2 125x2 125x2 125x2 125x2 125x2 bit harder than they should've been Clean pulls 115x2 115x2 115x2 115x2 Abs 4 sets of 3 GHRs 2 sets of 8 Squats have taken a bit of a nosedive after 4 weeks of not doing them. Hopefully they'll get moving again soon. | ||
| CJR | | ... | 04-04-2014 @ 09:17 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Got roped into going to the work gym last night with my colleagues.... Paused bench 102.5x1 110xF 110xF :@ bench was ridiculously low to the floor, couldn't get any leg drive. On to the TnG sets 95x5 95x5 95x4 didn't attempt 5th, 4th was a massive grind. Sumos - beltless 162.5x5 DOH for first two reps, then mixed grip really bad set, pretty much stiff-legged it! Bar a lot thicker than a normal one, hard to grip Incline DB bench 32.5x6 32.5x6 32.5x6 DB Rows 45x7 45x7 45x7 Seated DB press 25x6 25x6 25x6 Sidebends 2 sets Nuffield Health....never again! On the plus side they do give you complimentary towels... | ||
| CJR | | ... | 05-04-2014 @ 18:59 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Back at hometown crossfit today: Snatch 60/ 1, 1 60/ 1, 1 60/ 1, 1 60/ 1, 1 60/ F 60/ 1, 1 60/ 1, 1 C&J 70x2 70x2 70x2 70x2 70x2 70x2 Front squats - belted 100x3 100x3 100x3 | ||
| CJR | | ... | 06-04-2014 @ 13:14 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Fit in a light session this morning. Squats 3 sets of 15 with bar RDLs 60x10 60x10 60x10 60x10 60x10 Split jerks 80 for 6 singles Abs 3 sets of 4 | ||
| CJR | | ... | 08-04-2014 @ 09:03 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Last night's session. Tendons felt really bad all day but were actually ok once I got warmed up. Might have been the ibuprofen I necked beforehand. Was supposed to be snatching 3 triples at 65. Snatch 60/ F 60/ F 60/ 1 65/ F 65/ F 65/ 1, F 60/ F gave up and dropped down to 50 then 40 from here to do teknik work. None of it felt good... Front squats - belted 102.5x3 102.5x3 102.5x3 Press - paused 62x3 62x3 62x3 62x2 62x2 same reps as last week. Bit of a disappointing session on the snatch front. No power at all and everything felt so heavy, particularly during the transition. Think the RDLs really knackered my hamstrings out the previous day. All of my fails went behind as I was banging the bar out in front. | ||
| CJR | | ... | 10-04-2014 @ 09:05 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Last night's session: C&J 80x2 80x2 80x2 felt good C&J teknik work 10 minutes or so with 50kg HB squats - belted 120x3 120x3 120x3 120x3 120x3 nice and slow negatives to try and protect the quads. Sidebends 2 sets Abs 5,5,4 with 2x15kg Good little session, easing back into the back squats as they tend to be a bit more painful than fronts. | ||
| CJR | | ... | 11-04-2014 @ 09:34 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Last night's session: Paused bench 77.5x4 77.5x4 77.5x4 77.5x4 77.5x4 77.5x4 Sumos - DOH, beltless 170x5 switched to mixed grip for 4th and 5th rep. All reps pretty fast, definitely the thick bar that threw me off last week. Not the strictest form though. Incline DB press 32.5x7 32.5x7 32.5x7 GHRs 2 sets of 8 Fairly short session. Had to get out of there to make it to work drinks. Feeling the effects now! | ||
| CJR | | ... | 12-04-2014 @ 14:13 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Post Edited: 12.04.2014 @ 14:13 PM by CJR Doubles on 80% this morning for both lifts (65 and 80)Snatch 65/ 1, F 65/ 1, F 65/ F Felt seriously heavy. Dropped to 50 then 40 to try and rectify but not much improvement. C&J 80x2 80x2 got them done but by no means comfortable. The jerk dip was hurting my knees. Front squats - belted 105x2 knees ready to explode Band hammie curls 3 sets of 20 | ||
| CJR | | ... | 14-04-2014 @ 21:09 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Changing my routine around so it's a bit less quad dominant. Going to drop the full classical lift volume right down for the next couple of weeks as well as squatting to let the tendons recover. Once they're recovered will limit weightlifting to two days a week, back squats once a week, and front squats once a week. Maybe even less than that depending on how I'm feeling. Tonight's session: Snatch work Played around with 50kg doing pulls and power snatches. Eventually did 2 x snatch pulls straight into a power snatch. 5/6 sets of this. Clean work Same again, clean pull -> power clean -> power jerk. 70kg, only a few sets of this. RDLs 70x8 70x8 70x8 Paused bench 90x2 90x2 90x2 90x2 90x2 90x2 | ||
| CJR | | ... | 17-04-2014 @ 09:05 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Last night's session. Worked with complexes: Snatch Pull -> Power snatch 60x1 60x1 60x1 60x1 60xF failed the power snatch. Tried the p. snatch again and failed. Tried a third time and got it, but used arms a LOT. Clean pull -> power clean -> 2 jerks 80x1 80x1 80x1 85x1 85x1 fairly comfortable | ||
| AMH_Power | | ... | 17-04-2014 @ 09:59 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | Nice log Chris, When's your next meet? Do you ditch off the oly lifts when you are prepping? Cheers | ||
| CJR | | ... | 17-04-2014 @ 20:48 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Paused bench 87.5x3 87.5x3 87.5x3 87.5x3 87.5x3 87.5x3 all snappy Sumos - DOH, beltless 180x4 switched to mixed grip after 2nd rep. A comfortable set RDLs 80x7 80x7 80x7 Push press 70x3 70x3 70x3 70x3 70x3 got a bit easier as the technique started to come back to me Abs 3 sets of 4, 2x15kg. hard tonight BB sidebends 3 sets of 20 with bar Nice little session. | ||
| CJR | | ... | 17-04-2014 @ 20:53 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | AMH_Power said:Nice log Chris, When's your next meet? Do you ditch off the oly lifts when you are prepping? Cheers Cheers Aaron. Since I started doing weightlifting I've only actually had one PL comp. I just kept my training as normal and didn't peak for it or anything and it ended up going quite well as the pressure was off! Next one is in July hosted at my club, think I'll put a bit more prep into that one as the olympic lifting is really f**king me off lol! I'm trying your 4-week ARP routine for the bench at the moment. Your previous routines have served me well so I've got a feeling it'll push me past that 110 plateau | ||
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