Lol's New HST Log

Tue 12/5/15

Home gym - 8:30pm session

Warmup
500m C2 row: 1:45.2, 27 SPM
Band dislocates
Nekkid bar work - muscle snatches, presses, OHSs etc.

Snatch (kg)
W-U: 30/5, 40/5, 50/3 - 5 high-pulls before snatches
60/3
65/3 - straps from here
70/3
75/2 - attempted triple; 2nd rep a little in front
80/1,X,1,1,1,1
Wrist wraps; sleeves; no belt

Front Squat (kg)
W-U: 70/5, 90/5, 100/5
110/3,3,1,3
Sleeves; no belt

Notes
Feeling not at all like doing anything at the start of this session. Not enough sleep and not enough cals this week so far.
Saying that, I was pleased with the snatches. That's the most singles with 80kg I've done in a session. Ran out of time (too late to slam bar) or I would have tried for 10 singles.
Left my belt in The Shed so no belt tonight and, consequently, front squats at 110 felt much harder than I wanted them to. Was also aware of left hip tightness more than I have been recently. First rep of third triple took the stuffing out of me so I racked it, waited a couple of minutes, and then went for the reps again. I hate losing to the bar.
 
Wed 13/5/15

Home gym - 7:30pm session

Warmup
Band dislocates
Nekkid bar work - muscle snatches, presses, OHSs etc.

Snatch (kg)
W-U: 30/5, 40/5, 50/3 - 5 high-pulls before snatches
60/3
65/1 - straps from here
70/1
75/1 - stopped here. (See notes)
Wrist wraps; sleeves

Clean & Jerk (+ extra jerk) (kg)
W-U: 60, 70, 80
90/1,1,1,1,1, 1,1,1,1,1 (10 cleans, 20 jerks)
95/1
100/1

Clean & Jerk (kg)
102.5/1
105/1 - long hold at top of jerk

Clean (kg)
107.5/1 - rubbish catch but rescued it and stood up. Didn't go for jerk.

Clean-pull (kg)
107.5/5,5
110/5
Plus 5 power-shrugs after each set.

Notes
No belt again tonight. I was going to see if I could get a PR snatch but, annoyingly, I whacked my pubic bone on the 75kg attempt. I did a similar thing yesterday and so, rather than make the bruising any worse, I switched to C&J.
Adding an extra jerk after each C&J adds to the time holding the bar and fatigue. Depending on how well I rack the bar after the first jerk determines how easy it is to make the second jerk. Straightforward when I get it all right, but a few reps were much tougher.
Total tonnage lifted wasn't that much but I was tired enough at the end of this session.
 
Fri 15/5/15

The Shed - 9pm session

Deads for Warmup (kg)
100/20, 20
No belt; hook grip; flat shoes

Bench (kg)
40/15
60/15
80/15
90/5,5,5 - Wrist wraps

Pendlay Row (kg)
100/7, 5, 5, 7, 6 (30 reps)
Hook grip; O-shoes

BB-curl (kg)
40/15

Notes
I took an additional 2 x 25kg O-plates to the shed tonight so now there is plenty of weight there for future deadlifts.
There was 100kg on the bar so I used it for warmups; probably a little silly but it worked out ok.
Several high-rep sets for bench because I felt like I needed some metabolic work. My back gets quite a lot from C2 rowing.
Added a set of curls for fun.
I see from his vlog that Jon North is going to do a BB show in August. It'll be interesting to see how he gets on. He squats some fairly big numbers and has decent enough lower-body development from weightlifting but his upper-body needs to play catch-up.
 
Sun 17/5/15

The Shed - 8pm session

Warmup
5 min stationary bike
Band dislocates
Nekkid bar work


Mid-Hang Snatch (kg)
40/5,
50/5 - straps from here
60/5
70/5
72.5/3 - 2 reps just FF
72.5/5 - PR for set of 5
70/5
Wrist wraps; knee sleeves

Snatch (kg)
75/1
77.5/X, 1
80/X, 1
82.5/X,X, 1
85/X, X, X
Straps; wraps; sleeves

Muscle-snatch (kg)
50/5
Shoulder warm-down

Front Squat
70/5
90/5
110/5
100/5 - focussing on form
90/5 - ditto
Sleeves

Notes
Snatches a bit off tonight. All reps failed were failed to front. Hang PR was welcome but nothing to write home about.
Front squats were tough. Leg strength still not back following virus.
Been off creatine for three weeks or so now. That may well be part of the reason I'm weaker. Should get back on it soon.
 
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Sat 30/5/15

The Shed - 8pm session

General Warmup
5 min stationary bike
Muscle snatch - 20/5, 30/5, 40/5

Hang Snatch (kg)
W-U: 50/3, 60/3
65/2
70/2
75/2
80/2 - PR
85/2 - PR!
87.5/X,X,X,X - failed-to-front for all reps
80/1
82.5/1
85/X,1
87.5/1 - PR

Front Squat (kg)
W-U: 70/5, 90/3, 100/3
110/3
120/2,2,2
110/5

Notes
Been out of the loop here for a while. Haven't been able to get back to any consistent training due to traveling and family stuff (ie. life).
Shoulders were fresher tonight which makes a big difference to how snatches feel. Having failed several attempts at 87.5 I backed the load off and then worked up again. Got a PR single and left it there. 90kg is close now.
 
Tues 2/6/15

Home Gym - 7:45-8:00pm!

General Warmup
Pushups x 25

Bench Press (kg)
W-U: 60/10, 80/5, 90/5
100/5 - belted

Pendlay Row (kg)
100/10 - PR

Notes
Stupidly short session as very pushed for time. Wanted to try to get three sets across for bench but had to stop after one work set and get a set of rows in. Didn't bother warming up for rows and pulled a PR! Of course, I now have a thing going on in my left rhomboid area which will require rolling. Always get this if I don't warm up enough, but at least I got to see where my row is with less fatigue.
 
Wed 3/6/15

Home Gym - 8:45pm

General Warmup
500m C2 Row:
Band dislocates
Wrist rotations with 2.5kg plates
Nekkid bar work

Snatch (kg)
W-U: 40/3, 50/3, 60/3
70/2,2,2,2,2, 2,2,2,2,2 - 20 total reps (plus a few extra OHSs here and there)
Straps from 60kg
No bar dumping, ie. bar controlled to floor for all reps

Front Squat (kg)
70/10 - cleaned from floor

Handstand (against wall)
Multiple times with partial presses until shoulders and traps on fire!

Notes
Late start. Aiming for good form for all snatch reps. Have mislaid my wrist wraps so my naturally spindly wrists definitely felt more strain than usual.
 
Thu 4/6/15

Home Gym - 2pm

General Warmup
Band dislocates
Air squats

Clean & Jerk (kg)
2 jerks per clean...
W-U: 40/2, 50/2, 60/2, 70/2, 80/2
90/1
95/1
100/1

Single jerk except where noted...
105/1 - failed jerk!
105/1 - 2 jerks per clean PR
105/1,1
105/1 - 30 sec hold with bar overhead

Clean (kg)
110/X,1

Pendlay Row (kg)
110/7
O-shoes; hook grip

Notes
PR clean plus double jerk. I need to do some more jerks from the rack soon to increase speed under the bar and a more consistent lockout.
Went slightly forward on first jerk @105kg. Stupid error. Didn't finish second-pull properly on first clean @ 110kg. Again, stupid error.
 
Outstanding PR, Lol! Nice work! It's great to see you reaching new heights in the Oly space!
 
Thanks Tim. Feels like I'm spinning wheels more often than not due to other commitments but the occasional PR of some kind is always welcome. 50 and still kicking. :)
 
Sat 6/6/15

The Shed - evening session ~8pm

Warmup
5 mins on Stationary Bike
Band dislocates

Press (Kg)
W-U: 20/5, 30/5, 40/5, 50/3
60/3
70/3

Jerk (kg)
80/3, 90/2, 95/2
100/2,2,2,1,1
Bar lowered to shoulders under as much control as possible between reps (hard!)

Front Squat (kg)
W-U: 70/5, 80/5, 90/3
100/3 - belted from here on
110/3,3,3,3,5

Notes
Not sleeping well at the moment and so was feeling more tired than usual tonight. Jerks were ok but I lacked fire in my belly to really push the load up, so stayed with 100kg for doubles. Even that got heavy after 3 sets. Same for front squats. Pushed a bit harder for the final set. Better than nada.
 
Sun 14/6/15

The Shed - early evening session

Warmup
5 mins on Stationary Bike
Band dislocates

Clean & Jerk (Kg)
W-U: 20/5, 40/2, 50/2, 60/2, 70/2 - 2J/rep
80/2
90/2
95/2
100/1,1,1,1,1, 1,1,1,1,1 - 10 singles
105/1
Wrist wraps; belted from 100kg

Front Squat (kg)
W-U: 70/5, 80/2 90/2,
100/2- belted from here on
110/2
120/2,2,2,2
125/1
130/1 - RPE @9.5
90/10 - met set

Notes
Felt tired but satisfied after this session. Not all the C&J's were great form but not too bad.
Haven't attempted a 130kg front squat since 23rd Feb. It was close to a max effort attempt but I had done a few reps by then so maybe I'll get 135 next session if I try before work sets. Shows how much I've been spinning wheels this year.
 
Fri 19/6/15

Home Gym - evening session

Warmup
500m C2 row:
Band dislocates

Snatch session
Including muscle snatch, power snatch and snatch work. Triples, doubles and singles.
Working on form (as usual). Multiple singles @75kg.

High-bar Back Squat (kg)
W-U: 70/5, 90/5, 110/5, 120/5
130/5- belted from here on
140/5,5

Front Squat (kg)
90/10 - met set
As fast as possible; right after last set of HBBS

Notes
At 140kg my knees were moving in a bit coming out of the hole. Whilst I care about this, I don't care that much. It doesn't hurt my knees and they aren't moving nearly as much as some lifters I've seen. As long as my knees stay healthy and happy then I'm ok with a little lateral movement.
 
Sat 20/6/15

The Shed - evening session

Warmup
5 mins on Stationary Bike
Band dislocates

Press (Kg)
W-U: 20/10, 30/5, 40/5
50/5, 5 - 2nd set BTN
60/3, 4, 3, 5 - better form on final set

Push Press (kg)
70/5, 5, 5
Belted

Paused Jerk (kg)
70/4, 3
Belted

Pendlay Row (kg)
W-U: 70/5, 90/5, 100/3
115/3, 3, 3, 3
Belted

Yates Row (kg)
115/12, 15
Belted; hook grip

Notes
Never tried Yates rows before but thought they would make a good movement for higher rep metabolic work following Pendlays as the bar doesn't need to be set down, plus there's the benefit of a stretch reflex. Thought I'd try using the same load as for my P-row work-sets and it was spot on. If I'd had straps with me I would have used them. Thumbs took a beating.
 
Sun 21/6/15

The Shed - short early evening session

Warmup
5 mins on Stationary Bike
Band shoulder dislocates
Wrist rotations - 5kg plates

Clean & Jerk (Kg)
W-U: 20/5, 40/2, 50/2, 60/2, 70/2 - 2 jerks/rep
80/2 - 2 jerks/rep
90/1 - 2 jerks
100/1,1,1,1,1 - 5 singles
Wrist wraps; belted from 100kg

Pendlay Row (kg)
100/11 - PR (last rep with a bit of body English)
Belted

Notes
Not my best cleans; rather rushed. Knocked out a quick set of rows to finish and got a "no-warmup" PR.
 
Mon 22/6/15

The Shed - evening squat session

Warmup
5 min stationary bike
Rubber band dislocates

High-bar Back Squat (kg)
W-U: 70/10, 90/5, 110/5, 120/5
140/3- belted from here on
150/2,2,2,2,3
140/5
120/10 - met set; no belt

Notes
First triple with 140 felt fine so decided to do doubles with 150. I need to get used to having heavier loads on my back again. After an injury, the psychological side is all part of the battle. I was aware of a little discomfort in my left hip after the sets with 150. Hopefully, it will stay ok as I push the loads up, which I will do slowly and carefully.
 
Hello HST folks. So, that was rather a longer time away from these shores than anticipated. I've had lots of family health stuff to deal with (not mine for a change). I'm hoping the storm may have settled for a while.

In the past month I have been able to get back to some lifting and I'm building up again. My biggest problem right now is not being able to squat unless I clean the bar first. Haven't been able to back squat in months.

I am now training in a garage which, thankfully, has just enough overhead clearance to permit me to practice snatch and C&J. However, in order not to drive the neighbours mad, I've built myself a lifting platform to absorb as much of the bar-slamming energy as possible. Et voila:

ImageUploadedByTapatalk1445200059.355547.jpg

At 6' x 8', it's slightly smaller than I would have liked but it's working out well so far. I built it in three sections: a centre platform and two sides, so I can take it apart after a session and stack the sections out of the way.

I have also invested in a fairly decent Olympic bar which has remained straight and true after a month and a half of lifting. Nothing heavy yet but all my previous bars have bent after only a little overhead use. Of course, the platform should help a lot too. There's about 3" of padding each side: layers of carpet underlay and cow mats!

I only have 90kg of bumpers to use at the moment but 130kg (inc. bar and all change plates) so will need to get more if and when my strength picks up enough.

Last session on 12/10/15 (have had a bit of a cold since) was this:

General Warmup then...

C&J
20/5
40/2,2
60/2,2
70/2
80/2
85/2
90/2,2
First jerk of first double with 90 was forward. Annoying. Second double was fine.

Front Squat
90/6
Depressingly hard

Clean-grip High-pull
90/5,5,5
Straps
As high as possible.

Pendlay Row
90/10+5,4,4,2,1 - Myo-rep set
Straps

Notes
Much work to be done.
Bit of a left shoulder issue going on, probably rotator cuff related.
Squat stands are on the shopping list. Need to eat more too.
 
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