Chris's attempt at getting stronger
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| CJR |  | ... | 26-11-2014 @ 09:41 |
 Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Last night Jerks Up to 95 for 2 shaky singles and then a fail. Dropped back down and worked with 70-85, doing paused jerks as well. Snatch balance 55x3 60x2 65x1 70x1 75x1 More there, first time doing these though. Incline DB bench 22.5x10 22.5x10 22.5x10 Back extensions Few sets of 15 Not bad. Rack jerks continue to be weaker than my clean and jerk. Snatches tonight. | ||
| CJR | | ... | 27-11-2014 @ 09:19 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Last night Snatch 70x2 75x1 75x1 78x1 80xF 80xF 82.5xF Back squats - beltless 90x10 90x10 90x10 eurgh Snatch pulls Fail. Note to self, don't attempt pulls after high rep back squats... That was it, only had 50 mins or so to train. Just a bit tired for the top end snatches after 3 days training in a row. Away until Sunday now so time for a bit of rest! | ||
| CJR | | ... | 01-12-2014 @ 09:32 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Post Edited: 01.12.2014 @ 09:32 AM by CJR Away in Latvia for a few days, got back yesterday afternoon. Got horribly ill on Friday (headcold) as it was -12 all weekend (colder at nights). Semi-recovered by the time I got back so I headed to the gym. Felt pretty rough/tired.Clean and jerk 100 for 5 singles. Last jerk pressed out. Front squats - beltless 100x2 100x2 100x2 100x2 100x2 100x2 Clean pulls 110x3 110x3 110x3 110x3 110x3 Chinups 5,5,5,5,4,1 Nothing too crazy. My jerks felt good again, just needed a bit of rest in the legs it looks like. | ||
| CJR | | ... | 02-12-2014 @ 08:51 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Last night Snatch 70 75 75 75 75 75 77 79 - F 79 - F Snatch pulls 95x2 95x2 95x2 95x2 95x2 Back squats - PL belt 110x5 110x5 110x5 Back extensions Few sets of 15 Tired yesterday, hard snatching the day after C&J'ing heavy so everything felt a bit hard. Got some decent reps in though. In hindsight should've snatched tonight to give me a day off. Will do some upper body work and maybe some RDLs tonight. | ||
| CJR | | ... | 03-12-2014 @ 08:52 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Last night SLDLs - DOH, beltless, WL shoes 110x5 120x5 130x5 140x5 comfortable, 150 would've been tough. Conventional deads - DOH, beltless, WL shoes 150x1 160x1 170x1 180x1 form breakdown Press 55x3 55x3 57.5x3 60x3 tough Incline DB press 25x10 25x10 25x10 Chinups 25, in a lot of sets Incline situps 3 sets Enjoyable session that. First time I've pulled more than 120 off the ground in months. | ||
| CJR | | ... | 05-12-2014 @ 09:19 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Last night Like 98kg BW I think Clean and jerk 90x1 100xF (jerk) 100xF (jerk) some idiot decided it would be funny to intentionally put me off whilst I was just about to jerk on both of these attempts. Was pretty annoyed from here on, couldn't really focus. 100x1 100x1 105x1 110xF (clean) 110xF (jerk, didn't get front foot out enough) 110xF (jerk, closer this time) Clean pulls 115x3 115x3 115x3 Done, f**king s**t session. | ||
| willlyd | | ... | 05-12-2014 @ 09:52 |
 Member 5059, 81 posts SQ 200, BP 155, DL 260615.0 kgs @ 109kgs UnEq | Like the videos of the snatches, for someone like me (ie completely s**t at them) it's good to watch someone able to get under the bar quickly! | ||
| CJR | | ... | 05-12-2014 @ 13:01 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | willlyd said:Like the videos of the snatches, for someone like me (ie completely s**t at them) it's good to watch someone able to get under the bar quickly! Cheers mate. Think that's the first time anybody has said I was fast :O lol. | ||
| CJR | | ... | 06-12-2014 @ 15:45 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Snatch 70x1 75xF 75xF 75 78xF 78 80xF 80xF 80 83xF 83xF 70 70 70xF Snatch pulls 95x2 98x2 98x2 Front squats 90x2 100x2 105x1 110x1 110xF Abs 3 sets meh, not the best session to be having the week before a comp. Back to basics in the next cycle, more volume at lighter weights. | ||
| CJR | | ... | 09-12-2014 @ 09:13 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Snatch 70xF 70xF 60x1 70x1 75xF 75xF 75xF ummmm.... Clean and jerk 80x1 90x1 80x1 80x1 80x1 PC+PJ 60x1 60x1 60x1 Too much heavy snatching in the past week, stupid of me. Only 5 and a half hours sleep going into this session so was knackered. Still shouldn't be failing 70 snatches though... | ||
| CJR | | ... | 11-12-2014 @ 09:04 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Short session last night just doing some snatch work up to 60. Did a lot of power -> full complexes to really try and focus on receiving in a tight position so it won't go behind me so often. Nothing else until the comp now. Christmas party tonight so that could get quite messy... | ||
| CJR | | ... | 13-12-2014 @ 20:54 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Went out and got completely smashed on Thursday for the office christmas party, so wasn't really expecting much today lol. Weighed in at 97, Christmas diet kicking in. Snatch Missed 65 twice in my warmups! Did 70 twice and 75 once, then out to open on 77. 77 - miss! Didn't pull it properly. 77 - good lift 83 - good lift, comp PB C&J Warmed up to 95 which felt ok, out to the platform. 100 - good lift 107 - good lift, gave me a PB total 110 - good lift, PB! 193kg total @ 97kg BW which gives a 217 sinclair (PB). Happy with that! Went 5 out of 6. Really should've got my first snatch, just ballsed it up. (Slight excuse alert) There was a really bright ray of sunshine being magnified through the windows straight onto the platform where the lifters squat down to start the lift. Very offputting, and I wasn't the only one to notice it lol. After my third attempt I tried 87 in the warmup room but just missed it forward! The 110 C&J was a toughie, 107 was the best clean of the day, really finished my pull. Left knee was hurting after the comp so will give it a bit of rest for a few days. | ||
| CJR | | ... | 15-12-2014 @ 18:16 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Just so I have it written down somewhere rather than jumbled thoughts in my head. Outline of the programme for the next few weeks. Will be focussing on hang variants a lot more to emphasise a straighter pull. Also hoping to stop the early arm bend in the snatch. Aim is to have VERY few misses. Really need to push the squats as well. Week 1: Day 1: Hang snatch - 5x3 Snatch pull - 4x3 @ 95 Front squats - 5x3 @ 95 Day 2: Hang power snatch + power snatch - 5 x (1+2) Power clean + power jerk - 5x3 RDLs - 3x10 @ 85 Chinups Day 3: Hang clean and jerk - 5x3 Clean pulls - 4x3 @ 120 Back squats - 3x10 @ 90-95 Day 4: Paused jerks - 5x3 @ 70 Push press - 3x5 @ 67.5 Snatch balance - 5x3 @ ~65 Incline DB bench - Abs/hypers as frequently as possible. - Week 1 will be relatively light. Progressive weeks will follow same basic structure. - Core lifts will go from 5x3 to 6x2 in week 2, then 8x1 in week 3. - Pulls will stay the same for week 2 then go to 4x2 in week 3. - Front squats and push press will have linear progression. - Back squats will be two weeks of 10s, two weeks of 8s, two weeks of 5s and two weeks of 3s. - Weights will be done by feel the first week, on the conservative side initially. - Week 4 will be heavier stuff from the floor, potentially a max out on the classic lifts. Will see how this pans out! Schedule might be a bit messed up over the holidays with gym opening times but will do what I can manage. | ||
| CJR | | ... | 16-12-2014 @ 09:08 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Last night just a messabout session: Press 40x10 40x10 40x10 Incline DB press 22.5x12 22.5x12 22.5x12 Also lat pulldowns, chinups, hypers, and weighted situps. Going to try and aim to get to bed by 10:30pm every night now. My sleep deprivation is becoming a joke! | ||
| CJR | | ... | 17-12-2014 @ 09:12 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Kept it light again last night. Hang power snatch + power snatch 50 x (2+1) 50 x (2+1) 50 x (2+1) 50 x (2+1) 55 x (2+1) - bit heavy Hang PC + PJ -> PC + PJ 60 x (1+2) 60 x (1+2) 60 x (1+2) 60 x (1+2) 60 x (1+2) Hyperextensions 10kgx10 10x10 10x10 Abs 3 sets with 2 10s | ||
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