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Matts Journal - Onwards and Upwards

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shoreshotIcon...06-09-2009 @ 15:59 
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has a pro grade bell
Member 657, 720 posts
SQ 162.5, BP 125, DL 207.5
495.0 kgs @ 75kgs UnEq		Ah well mate, never mind, will have to save it for my next short term goal - 200k for a double!
shoreshotIcon...08-09-2009 @ 13:16 
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has a pro grade bell
Member 657, 720 posts
SQ 162.5, BP 125, DL 207.5
495.0 kgs @ 75kgs UnEq		Had a friend over from Ireland this week so hit some kettlebells together.

Sunday Morning was:-
Kb Complex
One Arm Clean and Press
Snatch
One Arm Swing

First cycle 5 reps, then 8 reps, then 10, 12, and finally 15.

Double Jerks
20kg Sets of 20 reps

That was about it.

Then yesterday:-
More complexes in the park but i forgot some chalk and due to the humidity I was finding it hard to snatch the 20 kg for more than 10 reps.

So switched to double jerks.


First set with double 20's
26 reps - talked myself out of it and gave in
25 reps - same again - got pissed off with myself
40 reps - MUCH better and a PB with the 20's.

Managed to find focus and take my time with the reps rather than rushing, got into a rhythm.

However, lower back not happy and no where near recoverd from my 190*2 deads at the weekend.

Will do some more jerks on Friday.

Took me just over 2mins 30 to get the 40 jerks.
shoreshotIcon...09-09-2009 @ 21:25 
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has a pro grade bell
Member 657, 720 posts
SQ 162.5, BP 125, DL 207.5
495.0 kgs @ 75kgs UnEq		Training tonight.
Bench
bar x 20
40 x 10
60 x 5
70 x 5
90 x 3
100 x 3
105 x 3x2
110x 1
112.5 x 1
110 x 1 x 3
100 x 1 x 4 with 5 second pause on chest.

6" block press
110 x 3
115 x 3
117.5 x 3

kb bench row
24kg per hand x 12 x 2
28 x 8

Double kb jerks
24kg per hand x 15x 2 (hard!!!)

chins
8
7

felt tired today - not really suprised with all the jerks recently. Also not been gettin enough protein, skipping shakes at work.

Easy 100kg for 3 triples next week I think!
shoreshotIcon...11-09-2009 @ 21:34 
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has a pro grade bell
Member 657, 720 posts
SQ 162.5, BP 125, DL 207.5
495.0 kgs @ 75kgs UnEq		Evenin,
Threw some kettlebells around today mainly coz it was nice outside!

Double kettlebell jerks
20kg each hand
20
20
20 felt crap, the desire was there but not the willing body. Too much jerking this week!!!

Single arm kb snatch with 16kg
5 mins 16 reps per min swapping hands every 30 secs
6 mins as above.

Kb OH squat
16kg x 3 ( just to see if I could get down enough)

that was it, going to take a week off jerks next week as mucked about with the bells 3 times this week on top of PL training and felts feeling fatigued.
shoreshotIcon...12-09-2009 @ 19:23 
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has a pro grade bell
Member 657, 720 posts
SQ 162.5, BP 125, DL 207.5
495.0 kgs @ 75kgs UnEq		Trained today - squats

bar x 10
40 x 10
60 x 10
80 x 3
90 x 3
105 x 3
120 x 1
130 x 1
130 x 1
140 x 1
140 x 1 F - squatted far too narrow
130 x 1
130 x 1
130 x 3 manned up and stopped pussying about

115 x 3 x 2 with pause at bottom

box squat
100 x 2 x 3

front squat
60 x 5 x 4

double 16kg kb snatch just for fun
32 x 10 x 3

done and knackered!
shoreshotIcon...15-09-2009 @ 21:00 
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has a pro grade bell
Member 657, 720 posts
SQ 162.5, BP 125, DL 207.5
495.0 kgs @ 75kgs UnEq		Training today and didn't feel as sharp as I wanted to.

Bench
bar x 20
40 x 10
60 x 8
70 x 5
100 x 4 wanted 5 but failed on 5
100 x 3
100 x 3


6" block bench
110 x 3
115 x 2
120 x 1
125 x 1 Pb
130 x 1 Pb

kettlebell military press
20kg each hand x 10
24 x 5
24 x 5

super set with 10kg side laterals

then decided to have a go at some push press
60 x 3
65 x 1
70 x 1

kb jerks
28kg each hand x 15 reps PB

benching off chest was s**te, think a deload is in order. Left it at 3 sets with 100kh

6" block presses felt good though and v pleased with the first time I have ever had 130kg above me chest.

28kg jerks also pleased with - all in all a bad session gone good!
shoreshotIcon...18-09-2009 @ 20:15 
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has a pro grade bell
Member 657, 720 posts
SQ 162.5, BP 125, DL 207.5
495.0 kgs @ 75kgs UnEq		Well since the last session my back hasn't been the best. Had physio we'd night - needles in my L4/5 spinal erectors and jeees it hurt.
Rested yest but still not right. In fact all week I have been waking up feeling ok but by the end of the day totally exhausted :-( weird.

Thought some light kettlebells may free my back off and fancied some conditioning.

All done with a 16kg Kbell

Kettlebell swing x 10
kettlebell clean and press x 10 L + 10 R
kettlebell squat x 10
kb snatch x 10L + 10R
kb windmill 5 L + 5 R
kb single arm swing 10L 10R
Swiss ball crunches x 10
then straight into another set of this circuit for a total of 200 reps

then
kb snatch x 40 swapping hands each 10
kb squat x 10
kb clean to press 10L 10R
kb windmill x10
kb pass round 10 each way
total 100 reps

Then
100 kb snatches swapping hands each 10

done and breathing f**kin hard!!!!!!

Seems to have loosened back off a tadge too.
IainKendrickIcon...18-09-2009 @ 20:27 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		Last squat session looked solid. Back will mend!
shoreshotIcon...19-09-2009 @ 16:34 
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has a pro grade bell
Member 657, 720 posts
SQ 162.5, BP 125, DL 207.5
495.0 kgs @ 75kgs UnEq
Post Edited: 19.09.2009 @ 16:38 PM by shoreshot
Training today.

Back still not quite right - so avoided deadlifting which I am over due to do.

Squats
60*10*2
80*5*2
100*5*2
115*3*2
125*3
130*3*2
140*1
140*1
145*1 Raggedy!
130*4 last 2 reps

Front Squat
60*5
70*3
80*3
90*1
100*1 PB

[tube]kfwVZDrGm84[/tube] (Oh f**k it!!!!! I cant embed the f**king thing.


3 second paused squats
100*3*2

Kettlebell Press/Sit Ups
3 sets with 8kg each hand
10, 9, 7 reps
goodwinmIcon...19-09-2009 @ 16:41 
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a PB is a PB !
Member 539, 1086 posts
shoreshot said:Training today.

Back still not quite right - so avoided deadlifting which I am over due to do.

Squats
60*10*2
80*5*2
100*5*2
115*3*2
125*3
130*3*2
140*1
140*1
145*1 Raggedy!
130*4 last 2 reps

Front Squat
60*5
70*3
80*3
90*1
100*1 PB

[tube]kfwVZDrGm84[/tube] (Oh f**k it!!!!! I cant embed the f**king thing.

http://www.youtube.com/watch?v=kfwVZDrGm84
3 second paused squats
100*3*2

Kettlebell Press/Sit Ups
3 sets with 8kg each hand
10, 9, 7 reps




there you go mate
IainKendrickIcon...19-09-2009 @ 16:42 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq		Hows the squat coming along then?
shoreshotIcon...19-09-2009 @ 17:53 
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has a pro grade bell
Member 657, 720 posts
SQ 162.5, BP 125, DL 207.5
495.0 kgs @ 75kgs UnEq		It's getting there mate, 130 x 3 x 3 is the best I done in weeks. The 140+ would have been better if I went in to them fresh. Have slipped my hands out bit wider which helps. Am trying to drive hips forward more as I come out of hole and see
s ok I think.

Will stick to 130 next session and maybe go for a single good set of 5. If I can get it I'll edge up to 135 and go for tripples.
shoreshotIcon...21-09-2009 @ 21:44 
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has a pro grade bell
Member 657, 720 posts
SQ 162.5, BP 125, DL 207.5
495.0 kgs @ 75kgs UnEq		Hi all,

Had a cracking little session today which kinda came out of the blue as I was feeling pretty tired prior to the session.

Went like this:-

Flat Bench
Bar X loads
40*10&2
60*10*2
75*3
90*3
100*1
110*1
112.5*1
112.5*1
112.5*1
112.5*1
112.5*1
90*8 which is a PB for me.

Bench Incline Rows
40*10
60*10
70*10
80*7
85*5
90*3
90*3 Both sets felt great and I suprised myself here as havent rowed like this in weeks. And never been able to get 90 for 3 decent reps - so god knows whats going on with that!

Kettlebell Snatch
16kg*10 * 2 sets

Double 16kg kettlebell snatch
2 sets 10 reps

Alternate 16kg Kettlebell Snatch
2 sets of 10 reps (5 per arm)

Job Done (mainly due to running out of time>
The kettlebell stuff was just for fun really - but enjoyable none the less.

Loving the double snatches - great power move. Grin
shoreshotIcon...23-09-2009 @ 20:30 
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has a pro grade bell
Member 657, 720 posts
SQ 162.5, BP 125, DL 207.5
495.0 kgs @ 75kgs UnEq		Training today deadlifts - and due to injury is the first time done in over two weeks.
Decided to see where I was at as now have knee surgery which suddenly came through this week to remove a bakers cyst on 2nd October. It means a three week ish break - but better now than nearer the bdfpa qualifiers in 2010.

Anyway:-
deadlifts
60x 10
60 x 10
100 x 5
100 x 5
140 x 3 crap
140x 1 much better focus and pop
160 x1
180 x 1
195 x 1 not as much power as I wanted
200 x 1 fail at lockout
200 x 1 got it but was a max for sure
175 x 3

rack pulls from just above knee height
170x 3
180x 3
190x 3
200 x 3 but needed straps as grip going

weighted sit ups
12kg x 12
16x12
20x8
20x8

good mornings
60x5
60x5
70x 6 had to stop as ran out of time.

Pleasing session in the end - and highlighted I REALLY need to focus more on rack pulls and reverse band pulls. Coan no more for me.
Once knee mended I'll cycle rack pulls with rev bands and full deads from floor with some defecit pulling for reps when doing rack pulls.

Gonna rest up now til next week and try 1 more time to better my 205pb from well over a year ago.

Amazing that all the work I put into deadlifting yet for so little progression. Very frustrating!

Vids of best lifts to follow tomorrow.
shoreshotIcon...26-09-2009 @ 15:27 
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has a pro grade bell
Member 657, 720 posts
SQ 162.5, BP 125, DL 207.5
495.0 kgs @ 75kgs UnEq
Post Edited: 26.09.2009 @ 15:33 PM by shoreshot
Well I coudlnt be arsed to get the vids up from last session! lol

Today I squatted and decided that main goal was to get a good 130 for 5 with sound technique and then go from there.

Back still quite tight from deadlifts the other day.

bar*many
60*5*3
90*5*2
110*3
130*5
140*1
150*1
150*1 Yes! Best I have squatted in ages.

Video of second 150kg squat






Front Squat
70*5
70*10 Legs Bursting! Changed grip to oly style and felt much better
70*10 legs finished off.

Roll out abs/crunches super set
3 sets of 10 reps of each

Side bends with 32kg kettlebell
10 reps per side * 2 sets

AT LAST - seem to be going in the right direction with my squat.

I found that I have not been driving through my heals so really focussed on keeping my weight on my heals today.

Hips still wanted to come up first, but managed to drive them forwards and under.

Very pleased with this as have been pissing about in the 130-140 for what seems like eternity trying to get technique sorted and get used to my Ironworks 3's

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