Lol's New HST Log
- Thread starter Lol
- Start date
Mon 08/10/12
General Warmup: Lunges with a 15kg plate in each hand; lots of dislocates and shoulder rotations; air squats.
Hang Snatch
Warmups: 5 x 20kg, 3 x 30kg
3 x 40kg
3 x 40kg
3 x 42.5kg
3 x 42.5kg
3 x 45kg
3 x 45kg
3 x 47.5kg
3 x 47.5kg
3 x 50kg
3 x 50kg
2 x 52.5kg
2 x 52.5kg
2 x 52.5kg - not so good; time to stop!
More groove-greasing. Used straps to give my thumbs a bit of a break. First rep from floor then from hang below knee.
I was trying to avoid doing any power snatches tonight. Did reasonable well until the last set. Still light but I'm making a bit of progress each week.
*** One thing I need to watch is I'm not shrugging up into the bar enough at the catch.
*** My elbows are a little soft too. It's tempting not to lock them out too hard because it feels slightly easier to balance the bar if it's a bit off to the front or back.
Hang Cleans
5 x 60kg
5 x 65kg
5 x 70kg (154lb)
First rep from floor then from the hang above knee. Hook grip for these because it's too hard on my wrists using straps for cleans.
Front Squats
5 x 110kg (242lb) @ RPE 9
5 x 110kg (242lb) @ RPE 10 - last rep was not my best form!
Upper-back started to fail.
Glad I made two sets of 5 at this load. That means I ought to be able to manage a bit more for some triples on Friday. Might go for 115kg (253lb) if I'm feeling strong.
High-bar Back Squat
5 x 110kg (242lb) - can't remember when I last tried high-bar? Much more uncomfortable than front squats. Def noticed more force on knees, but at this weight it can only serve to toughen them up a bit.
Low-bar Back Squat
10 x 110kg (242lb) @ RPE 9
Left shoulder complained a bit.
All in all, a fairly good session. Making incremental improvement with snatches. Pretty tired now. Need to do some chest, back and shoulder work tomorrow.
Time to eat.
General Warmup: Lunges with a 15kg plate in each hand; lots of dislocates and shoulder rotations; air squats.
Hang Snatch
Warmups: 5 x 20kg, 3 x 30kg
3 x 40kg
3 x 40kg
3 x 42.5kg
3 x 42.5kg
3 x 45kg
3 x 45kg
3 x 47.5kg
3 x 47.5kg
3 x 50kg
3 x 50kg
2 x 52.5kg
2 x 52.5kg
2 x 52.5kg - not so good; time to stop!
More groove-greasing. Used straps to give my thumbs a bit of a break. First rep from floor then from hang below knee.
I was trying to avoid doing any power snatches tonight. Did reasonable well until the last set. Still light but I'm making a bit of progress each week.
*** One thing I need to watch is I'm not shrugging up into the bar enough at the catch.
*** My elbows are a little soft too. It's tempting not to lock them out too hard because it feels slightly easier to balance the bar if it's a bit off to the front or back.
Hang Cleans
5 x 60kg
5 x 65kg
5 x 70kg (154lb)
First rep from floor then from the hang above knee. Hook grip for these because it's too hard on my wrists using straps for cleans.
Front Squats
5 x 110kg (242lb) @ RPE 9
5 x 110kg (242lb) @ RPE 10 - last rep was not my best form!
Upper-back started to fail.Glad I made two sets of 5 at this load. That means I ought to be able to manage a bit more for some triples on Friday. Might go for 115kg (253lb) if I'm feeling strong.
High-bar Back Squat
5 x 110kg (242lb) - can't remember when I last tried high-bar? Much more uncomfortable than front squats. Def noticed more force on knees, but at this weight it can only serve to toughen them up a bit.
Low-bar Back Squat
10 x 110kg (242lb) @ RPE 9
Left shoulder complained a bit.
All in all, a fairly good session. Making incremental improvement with snatches. Pretty tired now. Need to do some chest, back and shoulder work tomorrow.
Time to eat.
Whey is by far the cheapest, but it comes with a few digestive issues if you utilise too much without enough, what's the best way to put this ... 'buffer' to go with it in your diet. Plenty of broccoli and friends is recommended. The other thing is that you can't buy Whey at it's best price in small quantities.
Whey is great for convenience and speed of availability which makes it ideal for pre-workout shakes. I'd rather eat more tasty food for all my main meals but as an additional protein boost it can't be beaten for bang for buck. If you can afford to do so, buying in bulk makes lots of sense. I used to get a few mates to buy from me so I could put in a larger order to benefit from better discount rates and get free postage.
Thurs 11/10/12
Only time for a short w/o tonight. Been away from base for a few days. I've been focussing on stretching to improve my position in the hole and to help me to get under the bar in the O-lifts.
General Warmup: Walking lunges; lots of dislocates and shoulder rotations; air squats.
Snatch + Hang Snatch
Warmups: 5 x 20kg, 3 x 30kg, 3 x 40kg
2 x 42.5kg
2 x 45kg
2 x 47.5kg
2 x 50kg
2 x 52.5kg
2 x 55kg
1 x 57.5kg
1 x 60kg - p' snatch
1 x 60kg - p' snatch
For multiple rep sets, first rep from floor then from hang to below knee.
Still trying to avoid doing any power snatches, but unfortunately, the last two singles with 60 were p' snatches.
Clean & Jerk
3 x 70kg (154lb)
1 x 80kg (176lb)
1 x 85kg (187lb)
1 x 85kg
1 x 90kg (198lb) - push pressed at top
1 x 90kg - Easy'ish' clean; better jerk.
All weights lowered under control. Messed up my dip n drive with the first 90kg single so I ended up push-pressing it up. It was a pleasant surprise to find out I could do that.
Only time for a short w/o tonight. Been away from base for a few days. I've been focussing on stretching to improve my position in the hole and to help me to get under the bar in the O-lifts.
General Warmup: Walking lunges; lots of dislocates and shoulder rotations; air squats.
Snatch + Hang Snatch
Warmups: 5 x 20kg, 3 x 30kg, 3 x 40kg
2 x 42.5kg
2 x 45kg
2 x 47.5kg
2 x 50kg
2 x 52.5kg
2 x 55kg
1 x 57.5kg
1 x 60kg - p' snatch
1 x 60kg - p' snatch
For multiple rep sets, first rep from floor then from hang to below knee.
Still trying to avoid doing any power snatches, but unfortunately, the last two singles with 60 were p' snatches.
Clean & Jerk
3 x 70kg (154lb)
1 x 80kg (176lb)
1 x 85kg (187lb)
1 x 85kg
1 x 90kg (198lb) - push pressed at top
1 x 90kg - Easy'ish' clean; better jerk.
All weights lowered under control. Messed up my dip n drive with the first 90kg single so I ended up push-pressing it up. It was a pleasant surprise to find out I could do that.
It might not work for you considering the warm-ups you probably need for Olympic lifts. But I’ve been having a lot of success doing 20 minute mini workouts whenever I can for my upper body. Even now that I have time off for a “proper” workout I’m still dividing it up into 3 x 20 minute workouts about 6 hours apart. The great thing about it is I can really push each exercise and come out of the session feeling energized rather than worn out. Also I theory I might be helping a little in protein syntheses as discussed here in AM/PM splits.
Thanks for your thoughts, grunt.
I quite like the idea of mini-workouts but I don't think I could squeeze them in to my routine at the moment. I'm not a big fan of hitting weights first thing in the morning so I always gravitate towards doing heavier lifts like squats and deads later in the day. I'm trying to get my stretching and mobility stuff done in the morning as it helps these old bones to limber up for the day.
I've been thinking of doing something heavy almost every evening that I can as I find that trying to work hard on several big muscle groups in the same workout tends to flake me out. Last night I did a bit of benching and some chins, which was good fun and left me feeling like I'd worked hard but I wasn't drained. I definitely prefer this to doing 3 x full-body workouts a week.
Also, because I'm trying to improve my O-lifts, I really need to practice them more than one or twice a week; the loads aren't heavy compared to leg work but they are draining in a different way. I have to be fresh to do them; I need my motor coordination to be good enough so I can focus on form.
I'm struggling with my flexibility in the hole more than with speed getting under the bar. Trying to keep an upright torso is a pig when your hips are tight, so I'm working on them as often as I can and I am seeing a little improvement. Darned uncomfortable though. My ankles are tight too, particularly my right one.
I quite like the idea of mini-workouts but I don't think I could squeeze them in to my routine at the moment. I'm not a big fan of hitting weights first thing in the morning so I always gravitate towards doing heavier lifts like squats and deads later in the day. I'm trying to get my stretching and mobility stuff done in the morning as it helps these old bones to limber up for the day.
I've been thinking of doing something heavy almost every evening that I can as I find that trying to work hard on several big muscle groups in the same workout tends to flake me out. Last night I did a bit of benching and some chins, which was good fun and left me feeling like I'd worked hard but I wasn't drained. I definitely prefer this to doing 3 x full-body workouts a week.
Also, because I'm trying to improve my O-lifts, I really need to practice them more than one or twice a week; the loads aren't heavy compared to leg work but they are draining in a different way. I have to be fresh to do them; I need my motor coordination to be good enough so I can focus on form.
I'm struggling with my flexibility in the hole more than with speed getting under the bar. Trying to keep an upright torso is a pig when your hips are tight, so I'm working on them as often as I can and I am seeing a little improvement. Darned uncomfortable though. My ankles are tight too, particularly my right one.
Fri 12/10/12
Shortish workout tonight.
General Warmup
500m C2 row; lots of dislocates; empty bar OHS
Snatch
Warmups: 5 x 20kg, 3 x 30kg, 3 x 40kg
2 x 45kg
2 x 50kg
2 x 52.5kg
1 x 55kg
1 x 57.5kg
1 x 60kg - p' snatch
Clean
2 x 70kg
CnJ
1 x 80kg
1 x 80kg
1 x 80kg - went for a hang clean after the first rep and missed it—I didn't quite get under the bar properly so I dropped it out front. I also tweaked my right biceps tendon insertion when dropping the bar from the rack position and catching at the hang. I'll have to be careful not to aggravate that now. Getting older sucks!
Front Squat
Warmup: 10 x 45kg, 5 x 70kg (176lb)
1 x 90kg (198lb)
1 x 110kg (242lb)
0 x 130kg (242lb) - stalled coming out of hole
That all pretty much sucked but at least I did something! I will get that 130kg soon enough. I probably should try when I'm a bit fresher.
Shortish workout tonight.
General Warmup
500m C2 row; lots of dislocates; empty bar OHS
Snatch
Warmups: 5 x 20kg, 3 x 30kg, 3 x 40kg
2 x 45kg
2 x 50kg
2 x 52.5kg
1 x 55kg
1 x 57.5kg
1 x 60kg - p' snatch
Clean
2 x 70kg
CnJ
1 x 80kg
1 x 80kg
1 x 80kg - went for a hang clean after the first rep and missed it—I didn't quite get under the bar properly so I dropped it out front. I also tweaked my right biceps tendon insertion when dropping the bar from the rack position and catching at the hang. I'll have to be careful not to aggravate that now. Getting older sucks!
Front Squat
Warmup: 10 x 45kg, 5 x 70kg (176lb)
1 x 90kg (198lb)
1 x 110kg (242lb)
0 x 130kg (242lb) - stalled coming out of hole
That all pretty much sucked but at least I did something! I will get that 130kg soon enough. I probably should try when I'm a bit fresher.
Last edited:
Sat 13/10/12
Another short but sweet workout.
General Warmup
500m C2 row; lots of dislocates; empty bar OHS
Bench
Warmups: 15 x 40kg, 5 x 60kg, 5 x 80kg (176lb), 3 x 90kg (198lb)
Work Sets
5 x 100kg (220lb) @ RPE 8.5
5 x 100kg (220lb) @ RPE 9
6 x 100kg (220lb) @ RPE 9.5
Met Set
10 x 90kg (198lb) - RPE 10. Nice n spicy!
Pinkies about an inch inside rings on bar, which is about a shoulder-width grip and about the same as my clean grip.
Changed my setup a little which enabled me to keep a bit more tension in my arch which was good. I think after that last set of 10 x 90kg my legs were more tired than my pecs and tris!
Chins
Warmup: 12 x BW
Work Sets
8 x BW+10kg
8 x BW+10kg - RPE 10!
BW including weight belt was 193.5lb.
Felt my right biceps tendon insertion niggling away during the warmup set so I only added 10kg and took things more steadily and carefully than I normally would.
General Comment
Pleased that I have made progress some progress in my bench tonight; I will now be aiming for 3 sets of 5 with 102.5kg (225.5lb).
Another short but sweet workout.
General Warmup
500m C2 row; lots of dislocates; empty bar OHS
Bench
Warmups: 15 x 40kg, 5 x 60kg, 5 x 80kg (176lb), 3 x 90kg (198lb)
Work Sets
5 x 100kg (220lb) @ RPE 8.5
5 x 100kg (220lb) @ RPE 9
6 x 100kg (220lb) @ RPE 9.5
Met Set
10 x 90kg (198lb) - RPE 10. Nice n spicy!
Pinkies about an inch inside rings on bar, which is about a shoulder-width grip and about the same as my clean grip.
Changed my setup a little which enabled me to keep a bit more tension in my arch which was good. I think after that last set of 10 x 90kg my legs were more tired than my pecs and tris!
Chins
Warmup: 12 x BW
Work Sets
8 x BW+10kg
8 x BW+10kg - RPE 10!
BW including weight belt was 193.5lb.
Felt my right biceps tendon insertion niggling away during the warmup set so I only added 10kg and took things more steadily and carefully than I normally would.
General Comment
Pleased that I have made progress some progress in my bench tonight; I will now be aiming for 3 sets of 5 with 102.5kg (225.5lb).
Mon 15/10/12
General Warmup
500m C2 row; lots of dislocates.
Hang Snatch
Warmups: 5 x 20kg, 3 x 30kg - with behind-neck jerks.
5 x 40kg - all from high-hang.
3 x 40kg
3 x 40kg
Snatch
5 x 40kg
3 x 40kg
3 x 50kg - power snatched these which was totally pointless!
Pretty unhappy with my snatch effort tonight. Brain just didn't want me to get down under the bar.
Clean
2 x 70kg - 1 from floor then 1 from hang.
2 x 70kg - 1 from floor then 1 from hang.
4 x 70kg - 1 from floor then 3 from hang.
10 x 70kg - all from floor; as fast as possible.
Front Squat
Warmup: 5 x 60kg (132lb)
5 x 80kg
5 x 90kg
4 x 110kg (242lb) - had to dump bar on 5th rep.
Not happy with that; legs felt weak tonight.
High pull
5 x 110kg (242lb) - clean grip
5 x 110kg (242lb) - snatch grip; made these seem much harder than regular clean grip.
5 x 120kg (264lb) - clean grip
Not a great session tonight. Didn't get enough sleep last night.
General Warmup
500m C2 row; lots of dislocates.
Hang Snatch
Warmups: 5 x 20kg, 3 x 30kg - with behind-neck jerks.
5 x 40kg - all from high-hang.
3 x 40kg
3 x 40kg
Snatch
5 x 40kg
3 x 40kg
3 x 50kg - power snatched these which was totally pointless!
Pretty unhappy with my snatch effort tonight. Brain just didn't want me to get down under the bar.
Clean
2 x 70kg - 1 from floor then 1 from hang.
2 x 70kg - 1 from floor then 1 from hang.
4 x 70kg - 1 from floor then 3 from hang.
10 x 70kg - all from floor; as fast as possible.
Front Squat
Warmup: 5 x 60kg (132lb)
5 x 80kg
5 x 90kg
4 x 110kg (242lb) - had to dump bar on 5th rep.
Not happy with that; legs felt weak tonight.
High pull
5 x 110kg (242lb) - clean grip
5 x 110kg (242lb) - snatch grip; made these seem much harder than regular clean grip.
5 x 120kg (264lb) - clean grip
Not a great session tonight. Didn't get enough sleep last night.
Last edited:
Wed 17/10/12
managed to squeeze in a quick session tonight before I had to go out.
General Warmup
500m C2 row; lots of dislocates.
Clean & Jerk
3 x 40kg
3 x 50kg
1 x 60kg
1 x 70kg
1 x 80kg
1 x 80kg
1 x 90kg
1 x 90kg - failed jerk
1 x 90kg - press-out
My jerk is lousy compared to my clean so I need to practice lots of jerks.
I had to ask my neighbours if they were ok with me slamming the bar down on my gym floor. Thankfully, they said it wasn't a problem.
managed to squeeze in a quick session tonight before I had to go out.
General Warmup
500m C2 row; lots of dislocates.
Clean & Jerk
3 x 40kg
3 x 50kg
1 x 60kg
1 x 70kg
1 x 80kg
1 x 80kg
1 x 90kg
1 x 90kg - failed jerk
1 x 90kg - press-out
My jerk is lousy compared to my clean so I need to practice lots of jerks.
I had to ask my neighbours if they were ok with me slamming the bar down on my gym floor. Thankfully, they said it wasn't a problem.
Thurs 18/10/12
General Warmup
Lots of dislocates; lots of air squats.
Hang Snatch
Warmups: 10 x 20kg, 5 x 30kg, 3 x 35kg
3 x 40kg - all from high-hang.
3 x 42.5kg
3 x 45kg
3 x 47.5kg
3 x 50kg
3 x 52.5kg
2 x 55kg - 2nd rep power snatch. :-/
2 x 55kg - Better set.
3 x 55kg - Also ok, plus extra rep.
Much better than my previous snatch session. I was able to get under the bar much easier tonight. Still need better hip flexibility to get really deep in the hole.
Hang Clean
3 x 55kg
3 x 60kg - plus 2 jerks
3 x 70kg - plus 2 jerks
2 x 75kg - plus 1 jerk
2 x 80kg - jerked 2nd rep
2 x 80kg - jerked 2nd rep
Clean & Jerk
1 x 85kg - failed jerk
1 x 85kg
1 x 85kg
1 x 90kg
1 x 92.5kg - failed jerk
1 x 95kg - bit of a press-out
1 x 97.5 - failed jerk
Not too bad. Had a few reps that flew up like magic. I need this to happen more often.
High-bar Back Squat
10 x 60kg
5 x 90kg
5 x 110kg
5 x 120kg
5 x 120kg
Cant remember the last time I did high-bar back squats?
Front Squat
2 x 120kg (264lb)
Nice double to finish up tonight.
Happy with that little lot. I wore my wrist wraps, knee sleeves and my belt for a lot of tonight's lifts. Knees are feeling good. Stretching is definitely helping a lot.
General Warmup
Lots of dislocates; lots of air squats.
Hang Snatch
Warmups: 10 x 20kg, 5 x 30kg, 3 x 35kg
3 x 40kg - all from high-hang.
3 x 42.5kg
3 x 45kg
3 x 47.5kg
3 x 50kg
3 x 52.5kg
2 x 55kg - 2nd rep power snatch. :-/
2 x 55kg - Better set.
3 x 55kg - Also ok, plus extra rep.
Much better than my previous snatch session. I was able to get under the bar much easier tonight. Still need better hip flexibility to get really deep in the hole.
Hang Clean
3 x 55kg
3 x 60kg - plus 2 jerks
3 x 70kg - plus 2 jerks
2 x 75kg - plus 1 jerk
2 x 80kg - jerked 2nd rep
2 x 80kg - jerked 2nd rep
Clean & Jerk
1 x 85kg - failed jerk
1 x 85kg
1 x 85kg
1 x 90kg
1 x 92.5kg - failed jerk
1 x 95kg - bit of a press-out
1 x 97.5 - failed jerk
Not too bad. Had a few reps that flew up like magic. I need this to happen more often.
High-bar Back Squat
10 x 60kg
5 x 90kg
5 x 110kg
5 x 120kg
5 x 120kg
Cant remember the last time I did high-bar back squats?
Front Squat
2 x 120kg (264lb)
Nice double to finish up tonight.
Happy with that little lot.
I wore my wrist wraps, knee sleeves and my belt for a lot of tonight's lifts. Knees are feeling good. Stretching is definitely helping a lot.
Last edited:
Fri 19/10/12
I mucked up my loads for bench tonight. I have a 6' 15kg O-bar that I use for benching because it allows me more space to load weights on than my 7' bar. The room I use for my weights is fairly narrow. I usually leave a 2.5kg plate on each end of the bar so I can treat it as 20kg like my other bar. It's easier to work out what's on the bar that way. Anyway, for some reason the 2.5kg plates had been taken off and I didn't notice until the end of my bench session. Up until that point I was feeling really good about my lifts; then my bubble burst!
General Warmup
500m C2 row; dislocates
Bench
Warmups: 15 x 35kg, 10 x 55kg, 5 x 75kg
Work Sets
5 x 97.5kg (215lb) @ RPE 8.5
5 x 97.5kg (215lb) @ RPE 8.5
5 x 97.5kg (215lb) @ RPE 9
7 x 97.5kg (215lb) @ RPE 10
5 x 97.5kg (215lb) @ RPE 9.5
Met Set
12 x 85kg (187lb) - @ RPE 9.5
This is when I realised that I had been lifting 5kg lighter for all my sets to this point! :-/
Decided to do one extra work set at my intended weight
3 x 102.5kg (226lb) @ RPE 9.5 - might have made 4 reps, but 5 was not going to happen.
Chins
Warmup: 12 x BW
Work Sets
5 x BW+25kg
5 x BW+25kg
5 x BW+25kg
5 x BW+25kg
Met Set
15 x BW - slight kip to get chin above bar for the last three reps
I mucked up my loads for bench tonight. I have a 6' 15kg O-bar that I use for benching because it allows me more space to load weights on than my 7' bar. The room I use for my weights is fairly narrow. I usually leave a 2.5kg plate on each end of the bar so I can treat it as 20kg like my other bar. It's easier to work out what's on the bar that way. Anyway, for some reason the 2.5kg plates had been taken off and I didn't notice until the end of my bench session. Up until that point I was feeling really good about my lifts; then my bubble burst!
General Warmup
500m C2 row; dislocates
Bench
Warmups: 15 x 35kg, 10 x 55kg, 5 x 75kg
Work Sets
5 x 97.5kg (215lb) @ RPE 8.5
5 x 97.5kg (215lb) @ RPE 8.5
5 x 97.5kg (215lb) @ RPE 9
7 x 97.5kg (215lb) @ RPE 10
5 x 97.5kg (215lb) @ RPE 9.5
Met Set
12 x 85kg (187lb) - @ RPE 9.5
This is when I realised that I had been lifting 5kg lighter for all my sets to this point! :-/
Decided to do one extra work set at my intended weight
3 x 102.5kg (226lb) @ RPE 9.5 - might have made 4 reps, but 5 was not going to happen.
Chins
Warmup: 12 x BW
Work Sets
5 x BW+25kg
5 x BW+25kg
5 x BW+25kg
5 x BW+25kg
Met Set
15 x BW - slight kip to get chin above bar for the last three reps
Sun 21/10/12
Quick w/o to do a bit of shoulder work
Warmup: Lots of dislocates and shoulder rotations
Push-press - Behind Neck
10 x 40kg (88lb)
5 x 50kg (110lb)
5 x 60kg (132lb)
5 x 60kg (132lb)
5 x 60kg (132lb)
Grip width was somewhere between snatch grip and clean grip.
I wanted to try these as I have seen a lot of folks doing them as part of their jerk training. 60kg for push press would be fine if it was from the front. However, all these sets were quite uncomfortable because of the increased scapula adduction and the greater external rotation of the shoulders compared with pressing from the front. My shoulder mobility is better than it was but it still isn't great.
Although starting the press from the behind-neck position definitely helps to get in a good finish position for jerks, I may just be giving myself grief for no good reason. I think I'll stick with push-press from the front and work on driving my head forward and adducting my scapulae and shrugging up as much as possible.
Quick w/o to do a bit of shoulder work
Warmup: Lots of dislocates and shoulder rotations
Push-press - Behind Neck
10 x 40kg (88lb)
5 x 50kg (110lb)
5 x 60kg (132lb)
5 x 60kg (132lb)
5 x 60kg (132lb)
Grip width was somewhere between snatch grip and clean grip.
I wanted to try these as I have seen a lot of folks doing them as part of their jerk training. 60kg for push press would be fine if it was from the front. However, all these sets were quite uncomfortable because of the increased scapula adduction and the greater external rotation of the shoulders compared with pressing from the front. My shoulder mobility is better than it was but it still isn't great.
Although starting the press from the behind-neck position definitely helps to get in a good finish position for jerks, I may just be giving myself grief for no good reason. I think I'll stick with push-press from the front and work on driving my head forward and adducting my scapulae and shrugging up as much as possible.
Wed & Fri 24 & 26/10/12
Usual warmups
Snatch Practice
10 x 20kg
5 x 30kg
5 x 35kg
5 x 40kg
3 x 45kg
3 x 50kg
3 x 52.5kg
2 x 55kg
On Friday I added in 5 x OHSs for each weight after the last rep of each set.
Slight improvement again.
Handstand-against-wall practice
I'm doing these for my shoulders. I tend to do a few 30 second holds and I try to balance on my hands as much as possible with my feet off the wall.
Usual warmups
Snatch Practice
10 x 20kg
5 x 30kg
5 x 35kg
5 x 40kg
3 x 45kg
3 x 50kg
3 x 52.5kg
2 x 55kg
On Friday I added in 5 x OHSs for each weight after the last rep of each set.
Slight improvement again.
Handstand-against-wall practice
I'm doing these for my shoulders. I tend to do a few 30 second holds and I try to balance on my hands as much as possible with my feet off the wall.
Sat 27/10/12
General Warmup
Lots of dislocates and deep lunges
Hang Snatch
Warmups: 10 x 20kg, 5 x 30kg, 3 x 35kg
First reps from floor; subsequent reps from hang to below knee; straps
3 x 40kg
3 x 45kg
3 x 50kg
3 x 52.5kg
3 x 52.5kg
3 x 55kg
Slight improvement again.
Front Squat
5 x 70kg
5 x 90kg
5 x 100kg
2 x 120kg (264lb) @ RPE 9.5
Didn't want to risk a triple with 120kg in case I couldn't get out of the hole. It was too late to dump the bar. Didn't want to wake the neighbours!
High-bar Back Squat
10 x 120kg (264lb)
These felt good. I'm getting used to having the bar higher up on my traps and attempting to keep my torso as upright as I can.
Handstand-against-wall
5 x 30 seconds with 30 second rest in between.
For last 30 secs it was hard to maintain active shoulders and locked elbows.
General Warmup
Lots of dislocates and deep lunges
Hang Snatch
Warmups: 10 x 20kg, 5 x 30kg, 3 x 35kg
First reps from floor; subsequent reps from hang to below knee; straps
3 x 40kg
3 x 45kg
3 x 50kg
3 x 52.5kg
3 x 52.5kg
3 x 55kg
Slight improvement again.
Front Squat
5 x 70kg
5 x 90kg
5 x 100kg
2 x 120kg (264lb) @ RPE 9.5
Didn't want to risk a triple with 120kg in case I couldn't get out of the hole. It was too late to dump the bar. Didn't want to wake the neighbours!
High-bar Back Squat
10 x 120kg (264lb)
These felt good. I'm getting used to having the bar higher up on my traps and attempting to keep my torso as upright as I can.
Handstand-against-wall
5 x 30 seconds with 30 second rest in between.
For last 30 secs it was hard to maintain active shoulders and locked elbows.
Mon 29/10/12
General Warmup
Lots of dislocates; lots of deep stretch lunges and air squats.
Hang Snatch
Warmups: 10 x 20kg, 5 x 30kg, 3 x 35kg
First reps from floor; subsequent reps from hang to below knee; no straps
3 x 40kg
3 x 42.5kg
3 x 45kg
3 x 47.5kg
3 x 50kg
3 x 52.5kg
3 x 55kg - better than last time
3 x 57.5kg - second rep pretty much a power snatch :/
2 x 60kg - pretty pleased with these two reps; first one from floor was easy; from the hang was harder but still ok; am I actually improving???
Snatch
1 x 62.5kg - more of a power snatch :/
1 x 62.5kg - better
0 x 65kg - just missed to front
Stopped there as I was obviously at the point where my form was breaking down. I'm taking Glen Pendlay's advice to work on improving my form for as long as possible, instead of trying to lift as heavy as possible with lousy form.
Annoyingly, my 10kg bumpers are breaking down too, so I'll have to retire them to the squat rack and get some new ones.
My goal of a 70kg snatch by the end of the year is now looking possible.
CNJ
1 x 70kg
1 x 70kg
Just for fun and to slam the bar!
High Pulls
10 x 70kg (154lb)
5 x 100kg (220lb)
5 x 110kg (242lb)
5 x 110kg (242lb)
6 x 120kg (264lb)
Deads
5 x 170kg (374lb) - ~2 x bw; touch n go reps; no belt
1 x 180kg (396lb) - belted; 30 second hold at the top plus a few pulses for a bit of a trap burner.
Oly shoes; straps for all reps. Straps definitely helped. I wouldn't normally use them as my hook grip is strong, but my thumbs were a bit beaten up from all the O-lifting so I thought I'd be kind to them.
Got 180kg tonight thanks to the straps and good ol' AC/DC. During the static hold, I definitely felt something going on in my recently injured clavicle so decided that one single was enough for tonight.
General Warmup
Lots of dislocates; lots of deep stretch lunges and air squats.
Hang Snatch
Warmups: 10 x 20kg, 5 x 30kg, 3 x 35kg
First reps from floor; subsequent reps from hang to below knee; no straps
3 x 40kg
3 x 42.5kg
3 x 45kg
3 x 47.5kg
3 x 50kg
3 x 52.5kg
3 x 55kg - better than last time
3 x 57.5kg - second rep pretty much a power snatch :/
2 x 60kg - pretty pleased with these two reps; first one from floor was easy; from the hang was harder but still ok; am I actually improving???
Snatch
1 x 62.5kg - more of a power snatch :/
1 x 62.5kg - better
0 x 65kg - just missed to front
Stopped there as I was obviously at the point where my form was breaking down. I'm taking Glen Pendlay's advice to work on improving my form for as long as possible, instead of trying to lift as heavy as possible with lousy form.
Annoyingly, my 10kg bumpers are breaking down too, so I'll have to retire them to the squat rack and get some new ones.
My goal of a 70kg snatch by the end of the year is now looking possible.
CNJ
1 x 70kg
1 x 70kg
Just for fun and to slam the bar!
High Pulls
10 x 70kg (154lb)
5 x 100kg (220lb)
5 x 110kg (242lb)
5 x 110kg (242lb)
6 x 120kg (264lb)
Deads
5 x 170kg (374lb) - ~2 x bw; touch n go reps; no belt
1 x 180kg (396lb) - belted; 30 second hold at the top plus a few pulses for a bit of a trap burner.
Oly shoes; straps for all reps. Straps definitely helped. I wouldn't normally use them as my hook grip is strong, but my thumbs were a bit beaten up from all the O-lifting so I thought I'd be kind to them.
Got 180kg tonight thanks to the straps and good ol' AC/DC. During the static hold, I definitely felt something going on in my recently injured clavicle so decided that one single was enough for tonight.
Congrats and not that I don’t like AC/DC but to really get psyched you need Viking Metal:
http://www.youtube.com/watch?v=ZPRt6Tt6RyM
Although Exist Trace is a little easier on the eyes:
http://www.youtube.com/watch?v=rZjlIKiCj3g