Jerk and swings
H/R 54bpms - thought this was a bit high as I got the best nights sleep ever!!
Amosov routine 10 reps each
Jerks 32kgs (1) x 1 - total 1 rep e/a haha!!
2 handed Swings 32kgs
8 sets of 10 @ 15:15
2 mins rest
4 sets of 10 @ 15:15
1 min rest
2 sets of 15 + 5 sets of 10 top of the min
Total 200 reps in 15 min 35
Sheered the skin off the callous when recleaning after first jerk, and that was that!! I soldiered on with the swings but my hands are in a bit of a state. Two things to note here: Firstly I need to tape my hands up better than just sticking a couple of plasters on them. Secondly I need to take the dremmel to the cheap 32kg KB I have - the handle is terrible.
I was aiming to try and emulate in part Frankin's swing sets from yesterday with 15 on:15 off - but they were seriously tough. Fair play Franklin, an outstanding effort. This is why I know you have a monster deadlift waiting to come out.
Friday 30 May 2008
Thursday 29 May 2008
Deadlift & Grip
H/R - forgot again!
Mobility - Amosov routine - 10 reps
Deadlift - 100 x 3, 115 x 3, 130 x 3 x 2, 135kgs x3 - pretty easy, except the last set which was getting tight enough.
Chins 5 x 5 bw with blue bands, move to lighter band next session.
Grip Work
A1 Pinch Block 3 x 6 sec holds - 15kgs
A2 Finger/Thumb Extensors 3 x 8 - sand bucket (need to buy those bands)
Adduction/Abduction 2 x 5 - 1.25kgs
Pronation/Supination 2 x 5 - 1.25kgs - wanted to keep the levering all the same weight.
Neck Harness 3 x 8 - 15kgs. I hate these, they make me dizzy. I'm sure there is a line somewhere in Pavel's books about how some comrades shouldn't put their heads upside down. I'm an extreme case - even tilting mine makes me light headed.
Had my hand taped up where I tore it last night - luckily it seems to be well placed that it didn't cause any problems. Snatching is going to be out for a while but I can work around that.
H/R - forgot again!
Mobility - Amosov routine - 10 reps
Deadlift - 100 x 3, 115 x 3, 130 x 3 x 2, 135kgs x3 - pretty easy, except the last set which was getting tight enough.
Chins 5 x 5 bw with blue bands, move to lighter band next session.
Grip Work
A1 Pinch Block 3 x 6 sec holds - 15kgs
A2 Finger/Thumb Extensors 3 x 8 - sand bucket (need to buy those bands)
Adduction/Abduction 2 x 5 - 1.25kgs
Pronation/Supination 2 x 5 - 1.25kgs - wanted to keep the levering all the same weight.
Neck Harness 3 x 8 - 15kgs. I hate these, they make me dizzy. I'm sure there is a line somewhere in Pavel's books about how some comrades shouldn't put their heads upside down. I'm an extreme case - even tilting mine makes me light headed.
Had my hand taped up where I tore it last night - luckily it seems to be well placed that it didn't cause any problems. Snatching is going to be out for a while but I can work around that.
Wednesday 28 May 2008
Snatch and Jerk day
Didn't take h/r and skipped Amosov routine this morning.
Preceded the following with a few mobilty exercises.
Jerks 32kgs (1,2,3) x 4 (1,2) x 1 - total 27 reps e/a
Snatches 24kgs (1,2) - total 3 reps e/a
2 handed Swings 32kgs 10 sets of 15 + 5 sets of 10 top of the min - total 200 reps in 14 min 25
Plan was to go for 200 snatches doing pyramids but I tore a callus under my little finger on my right hand after 3 reps. Luckily I was able to swing with it without too much discomfort.
Didn't take h/r and skipped Amosov routine this morning.
Preceded the following with a few mobilty exercises.
Jerks 32kgs (1,2,3) x 4 (1,2) x 1 - total 27 reps e/a
Snatches 24kgs (1,2) - total 3 reps e/a
2 handed Swings 32kgs 10 sets of 15 + 5 sets of 10 top of the min - total 200 reps in 14 min 25
Plan was to go for 200 snatches doing pyramids but I tore a callus under my little finger on my right hand after 3 reps. Luckily I was able to swing with it without too much discomfort.
Tuesday 27 May 2008
Thanks for all the comments Franklin. I'm looking forward to hearing how your cert went this weekend. All the lessons you learned from it as well.
Yeah I think that prog has a lot going for it in terms of keeping me sane as you put it. I've learned that I shouldn't really plan much further than 4 weeks ahead - after that I am prone to get very bored of what I'm doing, and start envying the type of training everyone else is doing. With this I can just go out and do a session of v0max, H2H or whatever as long as it contributes to my goals.
The DL ideas seemed to work quite well. Though I do have a lot of time on my hands at present and it probably isn't the most efficient way to increase strength there. I've swung back the other way now and only doing it twice per week. KBs increased it though on their own before, and I certainly think I have far enough to go developing it that they should help again.
I like the grip work and it is a big weakness. I'm hoping to see benefits there help improve my snatch numbers and bulletproof my wrists from injuries. Brian's book, while being nothing new to me, is laid out well with advice on when to do grip training and good info on progressing. When I get quite good strength there I'd really like to start tearing cards. Probably as I play a lot of poker and want my revenge on the cards themselves!!
As far as the RKC cert goes. I agree with you that if you put enough stock in something then just make it happen, you'll find a way around the problem, be it money or whatever. So at present I guess it on my to do list, but there are quite a few things on there taking priority first. Besides, I've been to Scotland loads of times. When I do it I want to use it as an excuse to travel some place new. I've never been to the U.S. so I'd like to do it over there with you guys.
Yeah I think that prog has a lot going for it in terms of keeping me sane as you put it. I've learned that I shouldn't really plan much further than 4 weeks ahead - after that I am prone to get very bored of what I'm doing, and start envying the type of training everyone else is doing. With this I can just go out and do a session of v0max, H2H or whatever as long as it contributes to my goals.
The DL ideas seemed to work quite well. Though I do have a lot of time on my hands at present and it probably isn't the most efficient way to increase strength there. I've swung back the other way now and only doing it twice per week. KBs increased it though on their own before, and I certainly think I have far enough to go developing it that they should help again.
I like the grip work and it is a big weakness. I'm hoping to see benefits there help improve my snatch numbers and bulletproof my wrists from injuries. Brian's book, while being nothing new to me, is laid out well with advice on when to do grip training and good info on progressing. When I get quite good strength there I'd really like to start tearing cards. Probably as I play a lot of poker and want my revenge on the cards themselves!!
As far as the RKC cert goes. I agree with you that if you put enough stock in something then just make it happen, you'll find a way around the problem, be it money or whatever. So at present I guess it on my to do list, but there are quite a few things on there taking priority first. Besides, I've been to Scotland loads of times. When I do it I want to use it as an excuse to travel some place new. I've never been to the U.S. so I'd like to do it over there with you guys.
Monday 26 May 2008
Mrs Mop
Didn't get my h/r this morning and I only did a couple of mobility drills just before this session.
Deadlift 100 x 3, 110 x 3, 120 x 3 x 3 - hamstrings felt really tight all day so I was going conservatively. First 2 sets are really to gauge working weight. I expect this weight to go up a bit higher over the next few sessions. It's also a bit strange doing triples after only doing singles.
Chins BW 5 x 5 - assisted with iron woody blue bands, thickest ones I have, think they are 2". Got a really good workout out of them, so they can stay for a while. Might up the sets a bit.
Grip Work
A1 CoC Gripper 3 x 5 - trainer
A2 Finger/Thumb Extensors 3 x 5 - used sand box for these but I want to get ironmind bands
B1 Reverse Wrist curls 3 x8 - 16kgs kb
B2 Wrist Curls 3 x 8 - 16 kgs kb - did both wrist curl exercises using a KB hanging in the centre of a mop (masquerading as a bar).
Neck Harness 3 x 8 - I actually plain forgot to do these. I shall get them done tomorrow as I have my dinner in me and I'm done for this evening!!
Enjoyed this session - something a little bit different for a while. I knew that I'd have slid quite a ways backward on chins due to the weight I've put on and also not doing them for quite some time. The best thing I can say about them is that they were done with really good form and were the deadest of dead hangs.
I am looking to train the DLs in the 75-85% intensity range but I'll kinda do the same thing as with the singles and gauge the weight I'll use for any given day.
Deadlift 100 x 3, 110 x 3, 120 x 3 x 3 - hamstrings felt really tight all day so I was going conservatively. First 2 sets are really to gauge working weight. I expect this weight to go up a bit higher over the next few sessions. It's also a bit strange doing triples after only doing singles.
Chins BW 5 x 5 - assisted with iron woody blue bands, thickest ones I have, think they are 2". Got a really good workout out of them, so they can stay for a while. Might up the sets a bit.
Grip Work
A1 CoC Gripper 3 x 5 - trainer
A2 Finger/Thumb Extensors 3 x 5 - used sand box for these but I want to get ironmind bands
B1 Reverse Wrist curls 3 x8 - 16kgs kb
B2 Wrist Curls 3 x 8 - 16 kgs kb - did both wrist curl exercises using a KB hanging in the centre of a mop (masquerading as a bar).
Neck Harness 3 x 8 - I actually plain forgot to do these. I shall get them done tomorrow as I have my dinner in me and I'm done for this evening!!
Enjoyed this session - something a little bit different for a while. I knew that I'd have slid quite a ways backward on chins due to the weight I've put on and also not doing them for quite some time. The best thing I can say about them is that they were done with really good form and were the deadest of dead hangs.
I am looking to train the DLs in the 75-85% intensity range but I'll kinda do the same thing as with the singles and gauge the weight I'll use for any given day.
Sunday 25 May 2008
No Deadlifting?!? Heresay!!!!!
H/R 52bpm
Mobility Amosov Basic Re-charge - 10 Reps
C&J 32kgs 3 x (1,2,3) 18 reps total
2 Handed Sw 32kgs 5 x 15 75 reps
2 Handed Sw 24ks 5 x 20 100 reps
175 reps Sw - top of the min with a 2 min break between 32s and 24s.
Decompression Hangs / Hamstring Stretch / Hip Stretch / Shoulder Dislocates
Little bit of a toughy this today - C&Js weren't too bad but my back and hams felt tired on the swings. Probably due to the PRs yesterday taking a lot more out of you than you'd think. I didn't push it too hard though and I expect these numbers to get higher very quickly.
Hands are in a bit of bad condition too - really must start to take better care of them.
Mobility Amosov Basic Re-charge - 10 Reps
C&J 32kgs 3 x (1,2,3) 18 reps total
2 Handed Sw 32kgs 5 x 15 75 reps
2 Handed Sw 24ks 5 x 20 100 reps
175 reps Sw - top of the min with a 2 min break between 32s and 24s.
Decompression Hangs / Hamstring Stretch / Hip Stretch / Shoulder Dislocates
Little bit of a toughy this today - C&Js weren't too bad but my back and hams felt tired on the swings. Probably due to the PRs yesterday taking a lot more out of you than you'd think. I didn't push it too hard though and I expect these numbers to get higher very quickly.
Hands are in a bit of bad condition too - really must start to take better care of them.
Saturday 24 May 2008
New Program
Came up with the following since this morning. It should see me hitting the goals mentioned in the previous post. Also give me plenty of variety to keep me interested.
Sunday: - KB Clean & Jerks and Swings
C&J ladders with 32kg KB
Swings - variety with 32 & 24kgs KBs.
Monday: DeadLift Day
Deadlift 5 x 3
Chins 5 x 5
Grip Work
A1 CoC Gripper 3 x 5
A2 Finger/Thumb Extensors 3 x 5
B1 Reverse Wrist curls 3 x8
B2 Wrist Curls 3 x 8
Neck Harness 3 x 8
Tuesday: - Rest day
Wednesday: - KB Clean & Jerks and Snatches
C&J ladders with 32kg KB
Snatches with 24kgs KB - 200 reps. Can do pyramids 1,2,3,4,5,4,3,2,1 or 5 L/R on the min etc as long I do 200 reps for the day. Goal is to decrease the time.
Thursday: - Deadlift Day
Deadlift 5 x 3
Chins 3 x 5
Grip Work
A1 Pinch Block 3 x 6 sec holds
A2 Finger/Thumb Extensors 3 x 8
Adduction/Abduction 2 x 5
Pronation/Supination 2 x 5
Neck Harness 3 x 8
Friday: - KB Clean & Jerks and Swings
C&J ladders with 32kg KB
Swings - variety with 32 & 24kgs KBs.
Saturday: - Rest
It follows the RoP template but I'm not necessarily going for Easy, Medium and Hard - I'll listen to feedback from body on each day and wrap it up before failure. I'll throw in a killer session each week, maybe even a LCCJ test here and there, and take it easy when I feel I need it.
Swings could be pyramids, top of the minute sets, timed sets, H2H drills even. I like the flexibility this provides.
The grip program is from Brian Copeland's ebook Seriously Strong Hands - recommended reading.
Sunday: - KB Clean & Jerks and Swings
C&J ladders with 32kg KB
Swings - variety with 32 & 24kgs KBs.
Monday: DeadLift Day
Deadlift 5 x 3
Chins 5 x 5
Grip Work
A1 CoC Gripper 3 x 5
A2 Finger/Thumb Extensors 3 x 5
B1 Reverse Wrist curls 3 x8
B2 Wrist Curls 3 x 8
Neck Harness 3 x 8
Tuesday: - Rest day
Wednesday: - KB Clean & Jerks and Snatches
C&J ladders with 32kg KB
Snatches with 24kgs KB - 200 reps. Can do pyramids 1,2,3,4,5,4,3,2,1 or 5 L/R on the min etc as long I do 200 reps for the day. Goal is to decrease the time.
Thursday: - Deadlift Day
Deadlift 5 x 3
Chins 3 x 5
Grip Work
A1 Pinch Block 3 x 6 sec holds
A2 Finger/Thumb Extensors 3 x 8
Adduction/Abduction 2 x 5
Pronation/Supination 2 x 5
Neck Harness 3 x 8
Friday: - KB Clean & Jerks and Swings
C&J ladders with 32kg KB
Swings - variety with 32 & 24kgs KBs.
Saturday: - Rest
It follows the RoP template but I'm not necessarily going for Easy, Medium and Hard - I'll listen to feedback from body on each day and wrap it up before failure. I'll throw in a killer session each week, maybe even a LCCJ test here and there, and take it easy when I feel I need it.
Swings could be pyramids, top of the minute sets, timed sets, H2H drills even. I like the flexibility this provides.
The grip program is from Brian Copeland's ebook Seriously Strong Hands - recommended reading.
New PRs
H/R 49bpm
Mobility Amosov Basic Re-charge - 10 Reps
My ability to perform the 1st exercise in this sequence has improved remarkably - so much so that I can touch the door behind my head now at about 1.5 feet off the ground. My back feels good after it and I think the biggest hurdle from touching the ground is my belly. More about that later.
I completely understand where you are coming from Martin with skipping your morning re-charge. I'm not a morning person and I used to do it a lot. Thats why I switched to this one - it takes me a lot less time. It hits the main areas I need and I can just do some of the other exercises as I watch TV or read later in the day.
Morning
DL - 120 x 2, 135 x 2, 155 x 1, 162.5 x 1, 135 x 1
32kgs Jerks 6 L/R
I was watching Franklin's DL video earlier and I just thought try a max....now. I felt pretty good so I went for it. The 162.5 was definitely hard but there was no big fight like last time - locked out straight after it left the ground. Wasn't even breathing hard like last time either. I considered going higher, probably a good job I didn't as I was unable to finish the back of sets...or I didn't want to.
I eyed the 32 KB while I was there and thought what the hell. 6 L/R is another PR for me, better though is the lack of any pain from my left shoulder. Had a few more in my left as well but decided to leave them there.
Funny thing is that I feel very "flat" about the whole thing. Got a lot of things on mind that are weighing me down.
Anyway - new goals, new program. Goals - 200 ssst, jerk 40kgs and weight 13stone 7lbs in 8 weeks. Weight is a food issue plain and simple. Been doing well this week even with a few cheats in there. I'll hit that weight easy if I stay the path for 8 weeks.
To get the jerks I was thinking ladders RoP style. I'm still unsure about the best path to ssst. I can't be bothered being inventive though so I'm going to do it RoP style as well. I never did hit that 250 one hand swings with the 32. That'll be my first milestone.
Mobility Amosov Basic Re-charge - 10 Reps
My ability to perform the 1st exercise in this sequence has improved remarkably - so much so that I can touch the door behind my head now at about 1.5 feet off the ground. My back feels good after it and I think the biggest hurdle from touching the ground is my belly. More about that later.
I completely understand where you are coming from Martin with skipping your morning re-charge. I'm not a morning person and I used to do it a lot. Thats why I switched to this one - it takes me a lot less time. It hits the main areas I need and I can just do some of the other exercises as I watch TV or read later in the day.
Morning
DL - 120 x 2, 135 x 2, 155 x 1, 162.5 x 1, 135 x 1
32kgs Jerks 6 L/R
I was watching Franklin's DL video earlier and I just thought try a max....now. I felt pretty good so I went for it. The 162.5 was definitely hard but there was no big fight like last time - locked out straight after it left the ground. Wasn't even breathing hard like last time either. I considered going higher, probably a good job I didn't as I was unable to finish the back of sets...or I didn't want to.
I eyed the 32 KB while I was there and thought what the hell. 6 L/R is another PR for me, better though is the lack of any pain from my left shoulder. Had a few more in my left as well but decided to leave them there.
Funny thing is that I feel very "flat" about the whole thing. Got a lot of things on mind that are weighing me down.
Anyway - new goals, new program. Goals - 200 ssst, jerk 40kgs and weight 13stone 7lbs in 8 weeks. Weight is a food issue plain and simple. Been doing well this week even with a few cheats in there. I'll hit that weight easy if I stay the path for 8 weeks.
To get the jerks I was thinking ladders RoP style. I'm still unsure about the best path to ssst. I can't be bothered being inventive though so I'm going to do it RoP style as well. I never did hit that 250 one hand swings with the 32. That'll be my first milestone.
Friday 23 May 2008
Lazy Bones
H/R 51bpm
Mobility Amosov Basic Re-charge - 10 Reps
Switched pumps + jandas for roman chair sit-ups, skipped the press ups.
Morning
DL - 95 x 1, 100 x 1, 105 x 8
GTG 24kgs Jerks 3-5 reps
Was planning to do some swings or some conditioning tonight but looks like it ain't gonna happen - feeling lazy I guess. Funny thing is though that I have hardly done any conditioning work at all this week and lost nearly 5lbs. I had balloned again to an all time high (or low depending on how you look at it) so any decent eating habits are going to have a major effect. I've gone for a slightly less "aggressive" approach to John Berardi's guidelines and will stick with it long enough to tighten it up as needed hopefully.
It looks like it's time to freshen things up a little. I reckon I might take a day or two off and then re-test my deadlift and start back to the KBs. I haven't fully decided what way to tackle it but was thinking along the lines of this:
Mon: Variety - DL, Chins, grip work and neck work.
Tues:Medium KBs
Wed:Rest
Thurs:Hard KBs
Fri:Variety - See above
Sat:Rest
Sun:Easy KBs
It's more or less the RoP layout but I'm not sure about the KB work. Easiest way would be to swap in C&J's for MPs and do ladders and keep the snatches and swings the same. I was thinking about how I could incorporate the lessons learned from DLing - different day, different capicity. I'd also like to extend the time out for conditioning to 15 or even 20 mins. Do I go for one of the "Pass the SSST programs" on DD? Or maybe give the timed sets a go?
I got a few days to think it through and no doubt will come up with a brilliant plan that I will follow to the letter and see right through to the glorious end......yeah right!!!
Mobility Amosov Basic Re-charge - 10 Reps
Switched pumps + jandas for roman chair sit-ups, skipped the press ups.
Morning
DL - 95 x 1, 100 x 1, 105 x 8
GTG 24kgs Jerks 3-5 reps
Was planning to do some swings or some conditioning tonight but looks like it ain't gonna happen - feeling lazy I guess. Funny thing is though that I have hardly done any conditioning work at all this week and lost nearly 5lbs. I had balloned again to an all time high (or low depending on how you look at it) so any decent eating habits are going to have a major effect. I've gone for a slightly less "aggressive" approach to John Berardi's guidelines and will stick with it long enough to tighten it up as needed hopefully.
It looks like it's time to freshen things up a little. I reckon I might take a day or two off and then re-test my deadlift and start back to the KBs. I haven't fully decided what way to tackle it but was thinking along the lines of this:
Mon: Variety - DL, Chins, grip work and neck work.
Tues:Medium KBs
Wed:Rest
Thurs:Hard KBs
Fri:Variety - See above
Sat:Rest
Sun:Easy KBs
It's more or less the RoP layout but I'm not sure about the KB work. Easiest way would be to swap in C&J's for MPs and do ladders and keep the snatches and swings the same. I was thinking about how I could incorporate the lessons learned from DLing - different day, different capicity. I'd also like to extend the time out for conditioning to 15 or even 20 mins. Do I go for one of the "Pass the SSST programs" on DD? Or maybe give the timed sets a go?
I got a few days to think it through and no doubt will come up with a brilliant plan that I will follow to the letter and see right through to the glorious end......yeah right!!!
Thursday 22 May 2008
MAN UTD: English & European Champions!!
H/R 49bpm
Mobility Amosov Basic Re-charge - 10 Reps
Switched pumps + jandas for roman chair sit-ups, skipped the press ups.
Morning
DL - 95 x 1, 100 x 1, 105 x 1, 110 x 1, 115 x 14
GTG 24kgs Jerks 3-5 reps
Had Tuesday and Wednesday off as life was getting in the way again. Yesterday started off with us all being locked in and slowly got worse. I was convinced it was going to be a terrible day when John Terry stepped forward to hammer the nail in United's coffin. Unbelievibly he slipped and we went on to win. WOOOOOOHOOOOOOOOOO!!
Anyway - got back to the bar this morning and it was no surprise that I knocked out a good session. The weight felt quite comfortable but I was fading quite fast on the last few reps. If I find time I might throw in a few swings tonight as well.
Franklin - I didn't know that the RKC was coming to Scotland. I'd definitely be interested in going but "money's to tight to mention" for the foreseeable future. I shall just be concentrating on my goals and then if the opportunity arises nearer the time...who knows?
Mobility Amosov Basic Re-charge - 10 Reps
Switched pumps + jandas for roman chair sit-ups, skipped the press ups.
Morning
DL - 95 x 1, 100 x 1, 105 x 1, 110 x 1, 115 x 14
GTG 24kgs Jerks 3-5 reps
Had Tuesday and Wednesday off as life was getting in the way again. Yesterday started off with us all being locked in and slowly got worse. I was convinced it was going to be a terrible day when John Terry stepped forward to hammer the nail in United's coffin. Unbelievibly he slipped and we went on to win. WOOOOOOHOOOOOOOOOO!!
Anyway - got back to the bar this morning and it was no surprise that I knocked out a good session. The weight felt quite comfortable but I was fading quite fast on the last few reps. If I find time I might throw in a few swings tonight as well.
Franklin - I didn't know that the RKC was coming to Scotland. I'd definitely be interested in going but "money's to tight to mention" for the foreseeable future. I shall just be concentrating on my goals and then if the opportunity arises nearer the time...who knows?
Tuesday 20 May 2008
Monday 19th May - Yesterday' Training
H/R 50bpm
Mobility Amosov Basic Re-charge - 10 Reps
Switched pumps + jandas for roman chair sit-ups, skipped the press ups.
Morning
DL - 95 x 1, 100 x 1, 105 x 1, 110 x 1, 112.5 x 9
Afternoon
LCCJ's 24kgs x 2 mins (24 reps)
Snatches/Jerks 24kgs 5 L/R x 5 (50 sn/ 50 J)
Snatches 16kgs 1min L/1 min R (48 reps)
Farmers - 40kgs (24 +16) and 32kgs 20 secs on / 20 secs off x 4
Computer went down yesterday and I'm going to have to spend today setting up this new one. No worries I feel like I could us a day off since last nights intended session went up in smoke after 2 mins. I was planning on doing LCCJ x 6 mins @12 reps per min. Was feeling seriously hard though so I aborted and messed around coming up with the above.
Had a good DL session in the morning - these felt real good - come the afternoon though I was shot.
Mobility Amosov Basic Re-charge - 10 Reps
Switched pumps + jandas for roman chair sit-ups, skipped the press ups.
Morning
DL - 95 x 1, 100 x 1, 105 x 1, 110 x 1, 112.5 x 9
Afternoon
LCCJ's 24kgs x 2 mins (24 reps)
Snatches/Jerks 24kgs 5 L/R x 5 (50 sn/ 50 J)
Snatches 16kgs 1min L/1 min R (48 reps)
Farmers - 40kgs (24 +16) and 32kgs 20 secs on / 20 secs off x 4
Computer went down yesterday and I'm going to have to spend today setting up this new one. No worries I feel like I could us a day off since last nights intended session went up in smoke after 2 mins. I was planning on doing LCCJ x 6 mins @12 reps per min. Was feeling seriously hard though so I aborted and messed around coming up with the above.
Had a good DL session in the morning - these felt real good - come the afternoon though I was shot.
Sunday 18 May 2008
H/R 52bpm
Mobility
Amosov Basic Re-charge - 10 Reps
Switched pumps + jandas for roman chair sit-ups, skipped the press ups.
Morning
DL - 95 x 1, 100 x 1, 102.5 x 9
GTG Jerks 32kgs 1-2 L/R + 24kgs 3-5 L/R
Started pulling a lot better about 4 or 5 reps in - was tempted to up the weight a bit but it'll do no harm. Decided it was also time to start using the 32 for at least some of the jerks during the day.
Mobility
Amosov Basic Re-charge - 10 Reps
Switched pumps + jandas for roman chair sit-ups, skipped the press ups.
Morning
DL - 95 x 1, 100 x 1, 102.5 x 9
GTG Jerks 32kgs 1-2 L/R + 24kgs 3-5 L/R
Started pulling a lot better about 4 or 5 reps in - was tempted to up the weight a bit but it'll do no harm. Decided it was also time to start using the 32 for at least some of the jerks during the day.
Saturday 17 May 2008
H/R 50bpm
Mobility
Amosov Basic Re-charge - 10 Reps
Switched pumps + jandas for roman chair sit-ups, skipped the press ups.
Morning
DL - 92.5 x 1, 97.5 x 1, 102.5 x 1, 107.5 x 1 , 110 x 7
Jerks 32kgs 2 L/R
GTG Jerks 24kgs 3-5 L/R
No KB conditioning today - off for a walk in a bit and I'll fit the Jerks in as and when. Started to feel a little tired on last few reps of DLs so not sure that I'll go back to those later. Getting used to the exercises from Amosov (especially the one I mentioned about feet going to ground behind your head), back is feeling as limber as it has in a good while.
Mobility
Amosov Basic Re-charge - 10 Reps
Switched pumps + jandas for roman chair sit-ups, skipped the press ups.
Morning
DL - 92.5 x 1, 97.5 x 1, 102.5 x 1, 107.5 x 1 , 110 x 7
Jerks 32kgs 2 L/R
GTG Jerks 24kgs 3-5 L/R
No KB conditioning today - off for a walk in a bit and I'll fit the Jerks in as and when. Started to feel a little tired on last few reps of DLs so not sure that I'll go back to those later. Getting used to the exercises from Amosov (especially the one I mentioned about feet going to ground behind your head), back is feeling as limber as it has in a good while.
Friday 16 May 2008
H/R 52bpm
Mobility
Amosov Basic Re-charge - 10 Reps
Switched pumps + jandas for roman chair sit-ups, skipped the press ups.
Morning
DL - 90 x 1, 95 x 1, 100 x 1, 102.5 x 5
Jerks 32kgs 4 L/R
GTG Jerks 24kgs 3-5 L/R
Didn't feel as good today with the DL. Feeling a little laboured towards the end so I'll wrap that up for the day. Quite pleased with the Jerks with 32 - felt a sharp pain in the muscle on my good right shoulder on the last rep but I (hope) don't think I did anything to it. On my (bad) left shoulder I'd have been good for another couple easily.
Deadlift Volume this week: 6640Kgs. Not bad considering I had a day off and coincidentally 10 kgs less than the week before on Steve Justa singles.
S - 590 S - 1307.5 M - 1205 Tu - Off W - 1357.5 Th - 1382.5 F - 797.5
Mobility
Amosov Basic Re-charge - 10 Reps
Switched pumps + jandas for roman chair sit-ups, skipped the press ups.
Morning
DL - 90 x 1, 95 x 1, 100 x 1, 102.5 x 5
Jerks 32kgs 4 L/R
GTG Jerks 24kgs 3-5 L/R
Didn't feel as good today with the DL. Feeling a little laboured towards the end so I'll wrap that up for the day. Quite pleased with the Jerks with 32 - felt a sharp pain in the muscle on my good right shoulder on the last rep but I (hope) don't think I did anything to it. On my (bad) left shoulder I'd have been good for another couple easily.
Deadlift Volume this week: 6640Kgs. Not bad considering I had a day off and coincidentally 10 kgs less than the week before on Steve Justa singles.
S - 590 S - 1307.5 M - 1205 Tu - Off W - 1357.5 Th - 1382.5 F - 797.5
Thursday 15 May 2008
RKC Snatch Test Dummy
H/R 54bpm
Mobility
Amosov Basic Re-charge - 10 Reps
Switched pumps + jandas for roman chair sit-ups, skipped the press ups.
Morning
DL - 100 x 1, 102.5 x 1, 105 x 1, 107.5 x 3
Wasn't paying attention and started off with 100kgs instead of 90. Didn't have a lot of time what with one thing and another so got this in with view to coming back later.
Afternoon
DL - 107.5 x 7
RKC Snatch Test: 21/17 L/R with 24kgs PR
Its a PR with an increase of 1 rep per arm. Form was horrible on my weaker right though and I reckon they wouldn't have counted....so I'm not claiming it. I'm pretty poor on snatches with the 24 and I've got a LOT of work to do to be able to hit that 200 target.
On a more positive note I am really happy with how the DLing is going - I've been holding back a little last 2 days for KB work, but it'll be full steam ahead with the Deads now.
Mobility
Amosov Basic Re-charge - 10 Reps
Switched pumps + jandas for roman chair sit-ups, skipped the press ups.
Morning
DL - 100 x 1, 102.5 x 1, 105 x 1, 107.5 x 3
Wasn't paying attention and started off with 100kgs instead of 90. Didn't have a lot of time what with one thing and another so got this in with view to coming back later.
Afternoon
DL - 107.5 x 7
RKC Snatch Test: 21/17 L/R with 24kgs PR
Its a PR with an increase of 1 rep per arm. Form was horrible on my weaker right though and I reckon they wouldn't have counted....so I'm not claiming it. I'm pretty poor on snatches with the 24 and I've got a LOT of work to do to be able to hit that 200 target.
On a more positive note I am really happy with how the DLing is going - I've been holding back a little last 2 days for KB work, but it'll be full steam ahead with the Deads now.
Wednesday 14 May 2008
LCCJ. End of Sports!!
H/R 56 - back down a little but not fully. I suspect after this evening it won't be back down fully tomorrow either.
Mobility
Amosov Basic Re-charge - 10 Reps
Switched pumps + jandas for roman chair sit-ups, skipped the press ups. I used to do the first exercise in the sequence years ago for anyone who has Super Joints. I couldn't keep my legs straight but was at the point where I could touch the ground behind my head. These days my back is REALLY tight, and I lament on times gone by as I watch my feet dangle WAY up in the air :(
Morning
DL - 90 x 1, 95 x 1, 100 x 1, 105 x 1, 107.5 x 9
Was in great form here, pulling really well. I did think about going on up to 110 but I had my eye on the LCCJ race later on.
Afternoon
LCCJs 24kgs 5 L/R x 9 mins 48 (100 reps)
All I can say is that it is incredible what you can do when there is something pushing you on. Last time I set the gym boss at 2 mins 30 each "set" (I don't know why either.) and my pacing was way off. This time I set it at 1 min with the intention of doing 10 reps per min. I was out pacing it a bit all the way and "rested" in lockout on my left for a while at the end of each minute. At 80 reps in just under 8 mins I so wanted to quit. I'd topped Franklin's numbers and thought it was good enough. But I thought no - do 90 and then stop. Then I scrapped those in and I had just over 1 min left. I thought - there's no way you can come this far and not finish it!! I had doubts I could do 5 with my right, but managed to knock them out - the left was "easy" and I did them fast.
Thank F**K that's over - that's the hardest test I've done with a KB so far. Another motivating factor, I didn't want to have to come back and try it again.
"Enjoyed" the pushing each other Franklin, what blogs are all about - it's your turn now!!
Mobility
Amosov Basic Re-charge - 10 Reps
Switched pumps + jandas for roman chair sit-ups, skipped the press ups. I used to do the first exercise in the sequence years ago for anyone who has Super Joints. I couldn't keep my legs straight but was at the point where I could touch the ground behind my head. These days my back is REALLY tight, and I lament on times gone by as I watch my feet dangle WAY up in the air :(
Morning
DL - 90 x 1, 95 x 1, 100 x 1, 105 x 1, 107.5 x 9
Was in great form here, pulling really well. I did think about going on up to 110 but I had my eye on the LCCJ race later on.
Afternoon
LCCJs 24kgs 5 L/R x 9 mins 48 (100 reps)
All I can say is that it is incredible what you can do when there is something pushing you on. Last time I set the gym boss at 2 mins 30 each "set" (I don't know why either.) and my pacing was way off. This time I set it at 1 min with the intention of doing 10 reps per min. I was out pacing it a bit all the way and "rested" in lockout on my left for a while at the end of each minute. At 80 reps in just under 8 mins I so wanted to quit. I'd topped Franklin's numbers and thought it was good enough. But I thought no - do 90 and then stop. Then I scrapped those in and I had just over 1 min left. I thought - there's no way you can come this far and not finish it!! I had doubts I could do 5 with my right, but managed to knock them out - the left was "easy" and I did them fast.
Thank F**K that's over - that's the hardest test I've done with a KB so far. Another motivating factor, I didn't want to have to come back and try it again.
"Enjoyed" the pushing each other Franklin, what blogs are all about - it's your turn now!!
Tuesday 13 May 2008
H/R 61!! - at least 10 bpms higher than normal. Indication that I need to take a break? I think so.
Did the mobility below and will probably head out for a walk at some point I'm sure. No iron lifted today though - which is the first time in at least 30 days.
Mobility
Amosov Basic Re-charge - 10 Reps
Switched pumps + jandas for roman chair sit-ups, skipped the press ups.
Did the mobility below and will probably head out for a walk at some point I'm sure. No iron lifted today though - which is the first time in at least 30 days.
Mobility
Amosov Basic Re-charge - 10 Reps
Switched pumps + jandas for roman chair sit-ups, skipped the press ups.
Monday 12 May 2008
H/R 58 - highest yet, did feel a little groggy this morning.
Mobility
Amosov Basic Re-charge - 10 Reps
Switched pumps + jandas for roman chair sit-ups, skipped the press ups. After the seemingly bad start to the morning I felt great after this!
Morning
DL - 90 x 1, 95 x 1, 100 x 2, 102.5 x 8
Did the 100 twice as I wasn't sure about it. 2nd rep was easy so I pressed on. Finished feeling good.
Afternoon
LCCJs 24kgs 5 L/R x 8 mins (70 reps)
Killer - I LOVE/HATE these!! Completely smoked, was hoping to knock out 100 in 10 mins. Pacing was way off to start and I was trying to catch up - I can see now why its important to get it right. Never put it down and am still quite chuffed at the effort though.
I was slower than you for the 60 Franklin, but you got a new overall to beat. ;)
Mobility
Amosov Basic Re-charge - 10 Reps
Switched pumps + jandas for roman chair sit-ups, skipped the press ups. After the seemingly bad start to the morning I felt great after this!
Morning
DL - 90 x 1, 95 x 1, 100 x 2, 102.5 x 8
Did the 100 twice as I wasn't sure about it. 2nd rep was easy so I pressed on. Finished feeling good.
Afternoon
LCCJs 24kgs 5 L/R x 8 mins (70 reps)
Killer - I LOVE/HATE these!! Completely smoked, was hoping to knock out 100 in 10 mins. Pacing was way off to start and I was trying to catch up - I can see now why its important to get it right. Never put it down and am still quite chuffed at the effort though.
I was slower than you for the 60 Franklin, but you got a new overall to beat. ;)
Sunday 11 May 2008
Switchin' it up a little
H/R 51
Mobility
Amosov Basic Re-charge - 10 Reps
Switched pumps for roman chair sit-ups, jandas might be something else I should throw in, had to do press ups on knees.
Morning
DL - 90 x 1, 95 x 1, 97.5 x 1, 100 x 1, 102.5 x 9
GTG Jerks 24kgs 3-5 reps L/R
DL felt a bit easier today, which surprised me after doing snatches etc yesterday. Started feeling a little stiff in lower back when I wrapped it up. Ramping it up slower probably helps.
Switching up the rep range a little on the GTG Jerks today. Keep the body guessing a little. Off for a walk now and if I'm stuck around the house bored later I might do a couple more DLs.
Mobility
Amosov Basic Re-charge - 10 Reps
Switched pumps for roman chair sit-ups, jandas might be something else I should throw in, had to do press ups on knees.
Morning
DL - 90 x 1, 95 x 1, 97.5 x 1, 100 x 1, 102.5 x 9
GTG Jerks 24kgs 3-5 reps L/R
DL felt a bit easier today, which surprised me after doing snatches etc yesterday. Started feeling a little stiff in lower back when I wrapped it up. Ramping it up slower probably helps.
Switching up the rep range a little on the GTG Jerks today. Keep the body guessing a little. Off for a walk now and if I'm stuck around the house bored later I might do a couple more DLs.
Saturday 10 May 2008
H/R - 51bpms
Mobility
Pumps / Knee Bends / Shoulder Circles
Morning
DL 90 x 1, 100 x 5 (all DLs will be singles so read x sets)
Jerks 32kgs 2 L/R + 24kgs 5 L/R - pause for few seconds at lockout
Decompression Hangs / Hamstring Stretches / Hip Stretch
Started testing my little theory today - idea was to gauge my training weight with a couple of easy singles and then doing what felt like my 65% if you will for as many singles as felt comfortable. I started with an easy 90kgs and bumped it up to 100 as I thought after feeling good yesterday I'd be good for 105 say. 100 felt heavy enough though and I felt it was getting a bit harder on the 5th rep so I wrapped it up.
While I was in the shed I eyed up the 32 and gave it a couple of jerks L/R for good measure - felt OK. I then did what I had intended to be my first GTG with the 24.....but a little read over Franklin's blog inspired me to do the following.
Afternoon
Snatches 16kgs 5 L/R x 6 mins (100 reps)
Jerks 24kgs 5 L/R x 4 mins 10 secs (50 reps)
One Handed farmers 24+16 KB (40 kgs) R/L for about 40 feet each
Had about 4 mins rest between each of these, once up bells didn't go down until I finished. Snatches were pretty easy and I was considering going on for another 2 or 4 mins - next time. Jerks were hard - really had me breathing heavily. Still both snatches and jerks were done with a few seconds in the lock out position so I had plenty in the tank.
Was intending to go back to the DLs later this evening, but I reckon I'll leave it now....
Mobility
Pumps / Knee Bends / Shoulder Circles
Morning
DL 90 x 1, 100 x 5 (all DLs will be singles so read x sets)
Jerks 32kgs 2 L/R + 24kgs 5 L/R - pause for few seconds at lockout
Decompression Hangs / Hamstring Stretches / Hip Stretch
Started testing my little theory today - idea was to gauge my training weight with a couple of easy singles and then doing what felt like my 65% if you will for as many singles as felt comfortable. I started with an easy 90kgs and bumped it up to 100 as I thought after feeling good yesterday I'd be good for 105 say. 100 felt heavy enough though and I felt it was getting a bit harder on the 5th rep so I wrapped it up.
While I was in the shed I eyed up the 32 and gave it a couple of jerks L/R for good measure - felt OK. I then did what I had intended to be my first GTG with the 24.....but a little read over Franklin's blog inspired me to do the following.
Afternoon
Snatches 16kgs 5 L/R x 6 mins (100 reps)
Jerks 24kgs 5 L/R x 4 mins 10 secs (50 reps)
One Handed farmers 24+16 KB (40 kgs) R/L for about 40 feet each
Had about 4 mins rest between each of these, once up bells didn't go down until I finished. Snatches were pretty easy and I was considering going on for another 2 or 4 mins - next time. Jerks were hard - really had me breathing heavily. Still both snatches and jerks were done with a few seconds in the lock out position so I had plenty in the tank.
Was intending to go back to the DLs later this evening, but I reckon I'll leave it now....
Friday 9 May 2008
H/R - 49bpms
Mobility
Pumps / Knee Bends
DL 15 x 1 100kgs
GTG Jerks 24kgs 5 L/R - pause for few seconds at lockout
Decompression Hangs / Hamstring Stretches / Hip Stretch
It is hard to describe how beneficial this DL session felt to me today - I felt great after it. I'm only going to do another 3 weeks before I go back to the KBs in earnest. I've only been doing them sporadically since DL. I intend to try out the little theory I wrote about a week or two ago and see how I feel on that. I may or may not test my (slightly more comfortable) max DL at the end of it. Be prepared for some strange sessions!
Jerks have become my favorite exercise - I'd consider it a success if I was able to jerk half my bodyweight this year rather than MP. Especially considering the condition of my shoulder at present.
**Edit** DL weekly volume 6650Kgs **
Mobility
Pumps / Knee Bends
DL 15 x 1 100kgs
GTG Jerks 24kgs 5 L/R - pause for few seconds at lockout
Decompression Hangs / Hamstring Stretches / Hip Stretch
It is hard to describe how beneficial this DL session felt to me today - I felt great after it. I'm only going to do another 3 weeks before I go back to the KBs in earnest. I've only been doing them sporadically since DL. I intend to try out the little theory I wrote about a week or two ago and see how I feel on that. I may or may not test my (slightly more comfortable) max DL at the end of it. Be prepared for some strange sessions!
Jerks have become my favorite exercise - I'd consider it a success if I was able to jerk half my bodyweight this year rather than MP. Especially considering the condition of my shoulder at present.
**Edit** DL weekly volume 6650Kgs **
Thursday 8 May 2008
Martin:
The taxes are not that bad - just something I've never had to do before and have to learn it quite quickly. Good news is that they owe me money though- woohoo!!
Smallest plates are 1.25kgs. 100kgs felt good, and I felt damn good at 102.5kgs before I hit my PR. In all honesty I think that it harks back to the 1RM. I reckon it took a lot out of me, it was too much and I'm lucky not to be injured. Again I'll say that the 110kgs isn't excessively hard - it's just that it hasn't been leaving me feeling as good, as fresh and as free moving. It's hard to find the right superlatives I need to describe the feeling.
Sure I want to forge ahead and hit my goals, but as important to me now is feeling good everyday. Longevity too, which I know is the angle Aaron was coming from. Sustained progression without beating yourself up everyday - this is what I want too.
I've only been on this 3 weeks, 2 weeks going great with a PR at the end of it. This week not so great now I've adjusted up to the 70% that it suggested. Its a little too high for me - no sweat. Back it up a bit and work from there - I know the gains will come.
Can't see me staying with this for much more than another 3-4 weeks now anyway. The KBs are calling me back and I've got 200 snatches and around 48kgs to get over my head before year end :)
The taxes are not that bad - just something I've never had to do before and have to learn it quite quickly. Good news is that they owe me money though- woohoo!!
Smallest plates are 1.25kgs. 100kgs felt good, and I felt damn good at 102.5kgs before I hit my PR. In all honesty I think that it harks back to the 1RM. I reckon it took a lot out of me, it was too much and I'm lucky not to be injured. Again I'll say that the 110kgs isn't excessively hard - it's just that it hasn't been leaving me feeling as good, as fresh and as free moving. It's hard to find the right superlatives I need to describe the feeling.
Sure I want to forge ahead and hit my goals, but as important to me now is feeling good everyday. Longevity too, which I know is the angle Aaron was coming from. Sustained progression without beating yourself up everyday - this is what I want too.
I've only been on this 3 weeks, 2 weeks going great with a PR at the end of it. This week not so great now I've adjusted up to the 70% that it suggested. Its a little too high for me - no sweat. Back it up a bit and work from there - I know the gains will come.
Can't see me staying with this for much more than another 3-4 weeks now anyway. The KBs are calling me back and I've got 200 snatches and around 48kgs to get over my head before year end :)
H/R - 50bpms
Mobility
Pumps / Knee Bends
DL 13 x 1 100kgs
Jerks 24kgs 5 L/R x 2 - pause for few seconds at lockout
Decompression Hangs / Hamstring Stretches / Hip Stretch
Spent most of my day learning how to fill in my self assessment tax forms - ugh. So I haven't been left with much time to train. I just dropped the weight on DL way down, was more concerned with getting something in than getting the right weight. I've had my fill of numbers for one day!! Felt easy as you'd expect and again I feel really good after doing it. Jerks were pretty easy too - though I am surprised with how much this exercise can get the heart going.
Mobility
Pumps / Knee Bends
DL 13 x 1 100kgs
Jerks 24kgs 5 L/R x 2 - pause for few seconds at lockout
Decompression Hangs / Hamstring Stretches / Hip Stretch
Spent most of my day learning how to fill in my self assessment tax forms - ugh. So I haven't been left with much time to train. I just dropped the weight on DL way down, was more concerned with getting something in than getting the right weight. I've had my fill of numbers for one day!! Felt easy as you'd expect and again I feel really good after doing it. Jerks were pretty easy too - though I am surprised with how much this exercise can get the heart going.
Wednesday 7 May 2008
H/R - 48bpms
Mobility
Pumps / Knee Bends
DL 11 x 1 110kgs - knocking the weight down tomorrow, I didn't feel as good as I have done once I finished it. Could be some of the limitations of this protocol I discussed in an earlier post.
Decompression Hangs
GTG Jerks 24kgs 5 L/R - pause for few seconds at lockout
Decompression Hangs / Hamstring Stretches / Hip Stretch
Had quite a busy and active day today so I didn't bother doing any KB work other than the couple of jerk sets.
Mobility
Pumps / Knee Bends
DL 11 x 1 110kgs - knocking the weight down tomorrow, I didn't feel as good as I have done once I finished it. Could be some of the limitations of this protocol I discussed in an earlier post.
Decompression Hangs
GTG Jerks 24kgs 5 L/R - pause for few seconds at lockout
Decompression Hangs / Hamstring Stretches / Hip Stretch
Had quite a busy and active day today so I didn't bother doing any KB work other than the couple of jerk sets.
Tuesday 6 May 2008
H/R - 50bpms
Mobility
Pumps / Knee Bends
DL 9 x 1 110kgs - still grand, lower back felt a little stiff but nothing serious.
Decompression Hangs
GTG Jerks 24kgs 5 L/R - pause for few seconds at lockout
Decompression Hangs / Hamstring Stretches / Hip Stretch
Done a few sets today so far, won't be doing too many more. Want to see how my shoulder reacts. It was a bit sore this morning but more like DOMS than an injury.
Mobility
Pumps / Knee Bends
DL 9 x 1 110kgs - still grand, lower back felt a little stiff but nothing serious.
Decompression Hangs
GTG Jerks 24kgs 5 L/R - pause for few seconds at lockout
Decompression Hangs / Hamstring Stretches / Hip Stretch
Done a few sets today so far, won't be doing too many more. Want to see how my shoulder reacts. It was a bit sore this morning but more like DOMS than an injury.
Monday 5 May 2008
KB Timed Sets Session
H/R - 51bpms
Mobility
Pumps / Knee Bends / Shoulder Circles
a.m.
DL 7 x 1 110kgs - no problems, this weight seems to be OK.
Decompression Hangs
p.m.
Sn 16kgs 3mins L / 1.5mins R + 1 min L/R pace was about 14 rpm
Jerks 16kgs 1 min L/R x 2 pace 10rpm
Decompression Hangs / Hamstring Stretches
Got my eyes opened here, bit pathetic really haha. Been reading a lot about GS and the preferred method of training which is going for time. I thought I'd have a go and start conservatively at 6mins (3 L/R) for snatches and 4mins (2 L/R) for jerks. Tried doing a few jerks over last few days and found that my shoulder had no problems with them. In fact they felt quite good, like doing TGUs.
Didn't start with an exact pace in mind - just went quite slowly and gave myself a few seconds in the "rest" positions which each exercise. I managed 3 mins with my left but I was fighting with about 30 secs to go on snatches. Staying in the lockout overhead was seriously tiring for me. I just mentally stopped on the right side - I was never going to reach 3 mins there. I gave myself about 5 mins and then I was intent on doing another 4 mins snatches - it didn't happen so I cut it short at 1 min each side.
My shoulders were still tired when I started the jerks so I split that up too. Bit of an eye opener, but not really surprising that I struggled with the overhead rest. I hate waiter walks and haven't been able go very far with them in the past. Still in spite of that my shoulders actually feel good now and it had me sucking wind - rather enjoyed it. There will be more sessions like this.
Mobility
Pumps / Knee Bends / Shoulder Circles
a.m.
DL 7 x 1 110kgs - no problems, this weight seems to be OK.
Decompression Hangs
p.m.
Sn 16kgs 3mins L / 1.5mins R + 1 min L/R pace was about 14 rpm
Jerks 16kgs 1 min L/R x 2 pace 10rpm
Decompression Hangs / Hamstring Stretches
Got my eyes opened here, bit pathetic really haha. Been reading a lot about GS and the preferred method of training which is going for time. I thought I'd have a go and start conservatively at 6mins (3 L/R) for snatches and 4mins (2 L/R) for jerks. Tried doing a few jerks over last few days and found that my shoulder had no problems with them. In fact they felt quite good, like doing TGUs.
Didn't start with an exact pace in mind - just went quite slowly and gave myself a few seconds in the "rest" positions which each exercise. I managed 3 mins with my left but I was fighting with about 30 secs to go on snatches. Staying in the lockout overhead was seriously tiring for me. I just mentally stopped on the right side - I was never going to reach 3 mins there. I gave myself about 5 mins and then I was intent on doing another 4 mins snatches - it didn't happen so I cut it short at 1 min each side.
My shoulders were still tired when I started the jerks so I split that up too. Bit of an eye opener, but not really surprising that I struggled with the overhead rest. I hate waiter walks and haven't been able go very far with them in the past. Still in spite of that my shoulders actually feel good now and it had me sucking wind - rather enjoyed it. There will be more sessions like this.
Sunday 4 May 2008
Oops, I Deaded Again
H/R 61bpms - was on the lash until the wee small hours of the morning
Mobility
Pumps - then began to feel motion sickness
DL - 5 x 1 110kgs - felt grand, good form and was pulling well....more than can be said for the night before :(
Will be doing very little the rest of day - probably a DVD day.
Mobility
Pumps - then began to feel motion sickness
DL - 5 x 1 110kgs - felt grand, good form and was pulling well....more than can be said for the night before :(
Will be doing very little the rest of day - probably a DVD day.
Saturday 3 May 2008
Morning H/R 50 bpms
Mobility
Pumps / Knee Bends
DL 3 x 1 110kgs
Felt a little heavy this weight. I'll give it another day or two, probably a bit tired after yesterday, before I drop it down. Will go for a walk later and may fit in a few snatches here and there today.
Focus has returned to diet again. Talk about biggest bang for your buck, I could improve relative strength across the board and general all round athleticism just by coming in closer to my preferred weight. I've already dropped a few pounds this week by imposing a few guidelines to my eating. Nothing out there, but something I did well on before and something I feel I can stick for the long term.
Mobility
Pumps / Knee Bends
DL 3 x 1 110kgs
Felt a little heavy this weight. I'll give it another day or two, probably a bit tired after yesterday, before I drop it down. Will go for a walk later and may fit in a few snatches here and there today.
Focus has returned to diet again. Talk about biggest bang for your buck, I could improve relative strength across the board and general all round athleticism just by coming in closer to my preferred weight. I've already dropped a few pounds this week by imposing a few guidelines to my eating. Nothing out there, but something I did well on before and something I feel I can stick for the long term.
Friday 2 May 2008
Max DeadLift
Morning resting HR 49 bpm
Mobility
Pumps / Knee Bends
Max DeadLift Attempt
No belt or aiding devices of any kind - just me in my slippers....and dressed off course ;)
Used the following sets and reps scheme from Beyond Bodybuilding:
75% x 2-3 / 80% x 2-3 / 95% x 1 / 100 - 105% x 1 / (85-90% x 2-3 x 3-4) / 70% x 2-3
You can skip the ones in brackets depending on how much your max attempt has taken out of you.
I had an educated guess that I could do around 160kgs and calculated it out as follows, rounding up or down a little:
120 x 2 / 135 x 2 / 152.5 x 1 / 160 x 1 / 135 x 2 x 3 / 112.5 x 2
The 120s weren't so easy - I didn't feel as good as I did yesterday and this was my warm up weight. The 135s went better though, got back on my heels and powered through them both.
The 152.5 was up next and I'd never lifted over 140. I didn't really think too much about it though, I was chilling out between efforts on my summer seat. I went in and pulled it up, but it felt pretty darn heavy. Form was beginning to go and doubt started to enter my head about going for 160. Looking back in hindsight, I should have went for 155 or maybe 157.5 tops - but hindsight is 20-20 as they say.
Bollocks to it I thought, lets try for this 160 - it's such a nice round number. I took a little longer than I had between the other lifts maybe 7 mins. I walked into the shed and eyed the weight on one side, too much I thought to myself. I was beginning to psyche myself out before I even started. I cleared my head. Just looked at the bar and began to tense myself up, cramping up all the muscles in my body. Took a big gulp of air into my stomach and it was time to go.
I went for it.....it didn't move....for a few seconds. Then it came off the deck and slowly went up to just below the knees. My back was bent over and my form was awful. I wrestled with it there for a few seconds.....then it went to just above my knees!! It stalled there and I couldn't lock it out, I was bent all out of shape and thought my grip was beginning to go. But I dug in...it just stayed there for what felt like 10secs but was probably only 2....then I began to pull my hips through and straighten my back. I LOCKED THAT SUCKER OUT FOR A BIG NEW PR!!!!! I held out at the top for maybe only a second and then dropped it before my hands gave out. It made quite a loud clatter on the ground, but it was music to my ears. I'm well chuffed. Finished out the sets and reps as detailed above and did a few stretches.
I seem to have gotten away with any mishaps - I hope. I was lucky though, it was my absolute limit, I could have easily injured myself. I'll write this now and hope I stick to it - I won't ever be going that close again, especially with such horrible form.
I didn't write out all that stuff in my post "What I think I know about strength" for nothing and at some stage I will be testing out my theory. For now though, if it ain't broke don't fix it. I'll start another Justa cycle tomorrow at 110kgs - just a little under 70%.
Mobility
Pumps / Knee Bends
Max DeadLift Attempt
No belt or aiding devices of any kind - just me in my slippers....and dressed off course ;)
Used the following sets and reps scheme from Beyond Bodybuilding:
75% x 2-3 / 80% x 2-3 / 95% x 1 / 100 - 105% x 1 / (85-90% x 2-3 x 3-4) / 70% x 2-3
You can skip the ones in brackets depending on how much your max attempt has taken out of you.
I had an educated guess that I could do around 160kgs and calculated it out as follows, rounding up or down a little:
120 x 2 / 135 x 2 / 152.5 x 1 / 160 x 1 / 135 x 2 x 3 / 112.5 x 2
The 120s weren't so easy - I didn't feel as good as I did yesterday and this was my warm up weight. The 135s went better though, got back on my heels and powered through them both.
The 152.5 was up next and I'd never lifted over 140. I didn't really think too much about it though, I was chilling out between efforts on my summer seat. I went in and pulled it up, but it felt pretty darn heavy. Form was beginning to go and doubt started to enter my head about going for 160. Looking back in hindsight, I should have went for 155 or maybe 157.5 tops - but hindsight is 20-20 as they say.
Bollocks to it I thought, lets try for this 160 - it's such a nice round number. I took a little longer than I had between the other lifts maybe 7 mins. I walked into the shed and eyed the weight on one side, too much I thought to myself. I was beginning to psyche myself out before I even started. I cleared my head. Just looked at the bar and began to tense myself up, cramping up all the muscles in my body. Took a big gulp of air into my stomach and it was time to go.
I went for it.....it didn't move....for a few seconds. Then it came off the deck and slowly went up to just below the knees. My back was bent over and my form was awful. I wrestled with it there for a few seconds.....then it went to just above my knees!! It stalled there and I couldn't lock it out, I was bent all out of shape and thought my grip was beginning to go. But I dug in...it just stayed there for what felt like 10secs but was probably only 2....then I began to pull my hips through and straighten my back. I LOCKED THAT SUCKER OUT FOR A BIG NEW PR!!!!! I held out at the top for maybe only a second and then dropped it before my hands gave out. It made quite a loud clatter on the ground, but it was music to my ears. I'm well chuffed. Finished out the sets and reps as detailed above and did a few stretches.
I seem to have gotten away with any mishaps - I hope. I was lucky though, it was my absolute limit, I could have easily injured myself. I'll write this now and hope I stick to it - I won't ever be going that close again, especially with such horrible form.
I didn't write out all that stuff in my post "What I think I know about strength" for nothing and at some stage I will be testing out my theory. For now though, if it ain't broke don't fix it. I'll start another Justa cycle tomorrow at 110kgs - just a little under 70%.
Thursday 1 May 2008
Resting HR 51bpm
Mobility
Pumps / Knee Bends
DL 13 x 1 102.5kgs
Walk 4 miles.
Feel really good today - joints feel loose and free, and I feel like I have loads of energy. DLs were very easy. If I feel this good tomorrow morning I might just go for a 1RM instead of waiting until over the weekend.
Also if I've made any gains in DL I might keep the weight pegged back a little rather than just adjust automatically to 70%. I reckon I've been doing at most 65% and probably less than that last 2 weeks. If I can keep the gains coming and keep it easy at the same time then why not? Anyway wait to see what happens over next few days.
Mobility
Pumps / Knee Bends
DL 13 x 1 102.5kgs
Walk 4 miles.
Feel really good today - joints feel loose and free, and I feel like I have loads of energy. DLs were very easy. If I feel this good tomorrow morning I might just go for a 1RM instead of waiting until over the weekend.
Also if I've made any gains in DL I might keep the weight pegged back a little rather than just adjust automatically to 70%. I reckon I've been doing at most 65% and probably less than that last 2 weeks. If I can keep the gains coming and keep it easy at the same time then why not? Anyway wait to see what happens over next few days.
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