Tuesday March 3: Olympic training #22 all weights in kilograms (top wt in #)
Dynamic warmup : arm circles, calf/ham stretch, Frankensteins, cat/camel, hip stretch , lateral lunge, reverse lunge, BW squat ,dislocations & Javorek warmup w broomstick
A power snatch from knee
Broom stick: 6-6
15x5
20x5
25x3
30x3-2+F-F-2
32x1+F-1
33x1 & some pressing + F (73#)
This time w/o OH squats, which is a ton easier for me ..
B speed (back) squat
15x8
35x5
45x5
55x3-3-3 (121#)
C overhead press
15x8-8-8 (33#) Comment: felt really good, except that I’m still too hesitant about catching the bb by dropping below it.
Tuesday March 3: Mix-it-up 5 – A1 all weights in kilograms (top wt in #)
A Turkish get-up
Just 4 reps of each with a 4kg db dynamic exercises
B1 db swing
12x10-10 (26#)
B2 goblet squat
12x10– 10 (26#) Olympic warmup
C pull – GM – squat – BOR – hang snatch + OH squat
15x6-6-6-6-(5+5) (33#) POWER: posterior chain & chest
D1 overhead press (from rack w/o hang clean)
20x5
22x5
24x5
26x5
28x5
30x5
26x11
Damn, everything felt heavy until the final set
D2 hook grip DL
WU: 50x5-60x5
72,5x5
75x5
77,5x5
80x5
82,5x5
85x5 (187#)
80x8
Everything was heavy as …. TENSION : chest & back
E1 db press
(2x18)x9–9 (79#)
(2x16)x11
E2 1-arm lat pulldown (R/L)
21x 10/10 – 9/9 DEPLETION: posterior chain & shoulders
F leg extension
38x16 stretching
Straight sets of face pull, exo rotations, neck flexion (front/rear/sideways), calf stretch, Sissy squat Comments: damn.. now I know why I had my doubts over doing DLs on same day as Oly lifting.. everything felt hard & heavy! Still muscled through what felt like a low-rep depletion workout.
Thursday March 6: Mix-it-up 5B2 all weights in kilograms (top wt in #) dynamic warmup
Straight sets of arm circles, calf stretch, Frankensteins, cat /camel, hip stretch, scaptions, pushups, lateral lunge, reverse lunge, goblet squat w 10kg db, Russian twist w 4kg ball & SHELC
A1 lateral throws
8x10/10- 8/8
A2 db swings
8x10-10 (18#) Olympic
B1 power snatch from shins+ OH squat
15x4+4
19x4+4
20x4+4
21x4+4
22x4+4
23x3+3
24x3+3
19x4+4 w 5 slow count hold POWER: chest & back H
B2 db press
WU: (16x2)x6
(18x2)x5
(19x2)x5
(20x2)x5
(21x2)x5
(22x2)x5 (97#)
(19x2)x10 (tie with previous PR)
B3 Pendlay row (from floor)
40x6
42,5x5
45x5
47,5x5
50x5
52,5x5 (116#)
47,x5x9 TENSION: back & bis/tris
C1a neutral grip chin up
BWx3
C1b supine row
BWx12 (from a slightly higher height.. there were too many disks to unload and lower the bar)
C2 preacher curl (bench)
25x10 (55#)
C3 triceps (rope) pushdown
23,8x6 (52#) DEPLETION: hams
E fake GHR on Bosu & abd crunch machine
BWx12 rehab/stretching
Straight sets of face pulls (6,3kg), exo rotations (3,8kg), neck flexion (front/rear/sideways, 6,3kg), calf stretch, Sissy squat Comment: concentrated on the 3-4 major exercises and then did just one set for all the assist exercises.. plus added in a few new post-WO stretch/rehab work.
Sunday March 8: Mix-it-up 5 – C2 all weights in kilograms (top wt in #) dynamic warmup
Straight sets of arm circles, calf stretch, Frankensteins, cat /camel, hip stretch, scaptions, pushups, lateral lunge, walking lunge w extra stretching, Russian twist w 4kg ball
A plank
BWx60-60 counts Olympic warmup
B pull – GM – squat – BOR – hang snatch + OH squat
15x6-6-6-6-(4+4) (33#) POWER: back V & legs
C1 weighted chin up (neutral grip)
(BW+8)x3, PR (18#)
(BW+7)x3, PR
(BW+6)x2
(BW+5)x3
(BW+4)x3
(BW+3)x3
BWx4
Pretty exhausted at the last set
C2 front squat
40x5
42,5x5
45x5
47,5x5
50x5
52,5x5 (116#)
47,5x5 + 5 count pause at the bottom
First time trying the front squat again after almost 2 months. Pain was bearable as long as I didn’t grip the bar but just held it up against throat and on collar bone with just the finger tips. TENSION : posterior chain& chest
D1 snatch grip DL
57,5x8-8-8 (127#)
Same reps, slightly more wt
D2 OHP
23x10 (51#)
21x10
19x12
Much more strict this time. DEPLETION: chest & back
E pec deck
42,5x15 (94#)
F renegade row
14x10/10 (31#) Comments: good but no stellar workout.. chins went very well (as always when dropping a bit of BW) but squats weren’t fast enough. Nor were the snatch-grip deadlifts.. had trouble keeping a good grip on the bar with 1 finger tied up in sports tape (physiotherapist had recommended doing this to prevent hyperextension of index finger).
Grumble: am I going to report both a sad & jubilant story every time.. same ole' same ole'
Power snatches went up beautifully : I PR'd on doing 3 easy triples with 31 kg. Pretty amazing when you think how singles at 30kg used to be hit or miss for so long.
Am attributing the success to 3 factors
- not being as nervous anymore & just clear my mind
- practicing overhead squats
- the smaller wt increments
However, it's still a sad story when it comes to doing cleans. Taping up the index finger did zilch nada nothing. It's not about extending the finger and having pain because of it, it's about shifting the wt from the thumb region to the index finger region once you raise elbows, regardless of whether your hand is open or firmly closed.
Physiotherapist recommended getting an echo so they can find out what's exactly wrong with it that a tendon won't even heal in 3 months.
For the past few days I've been looking into other OL-ers logs. Am a bit bummed since they all seem to practice more stuff than I do: above everything else, I've started way late on every technical aspect.
One girl in particular (a Belgian OL champion who snatches over 60kg and C&J's 80kg at 53kg! ) even mentioned it was a very bad idea to start practicing power cleans before having done actual cleans (plus the drop into front squat). She probably is of the same opinion when it comes to doing power snatches before doing actual snatches.
If I'd known all this I'd have progressed from
- learning front squats
- learning overhead squats
- learning snatch balances (? dropping down into a squat position from standing with bb overhead)
all with doing snatch-grip DL as assist exercise as well as learning pulls on their own to learn how to pull with a full extension.
- and only THEN start doing snatches from the floor!
Now I've been doing power snatches all the frigging time , never learnt OH squats until I got the idea to try them for myself and saw balance improve greatly and....
now finally get a clue from Lyle that I should try out (heaving) snatch balances. Durrr! Man, I'm pretty bummed about it all. grrr!
Reason being is that I'm pretty stuck at doing power snatches and can't make myself drop down below the bar.. it must be both fear as well as just lack of practicing the snatch balance separately.
My instructor is a big fan of learning everything at once.. seems that for me this is not the right approach.. I need to learn the several pieces separately.
WEEK 3 Mix-it-Up 5 Tuesday March 10: Olympic training #23 all weights in kilograms (top wt in #)
Dynamic warmup : arm circles, calf/ham stretch, Frankensteins, cat/camel, hip stretch , lateral lunge, reverse lunge, BW squat & dislocations
A power snatch from shins
Broom stick: 6
7,5x6-6
15x6-6
20x5-5
22,5x5
25x3
27,5x3
29x3
31x3-3-3 (68#)
B wide pulls
35x5-5-5 (77#)
C narrow pulls
45x5-5-5 (99#)
D OHP
15x10-8-8-8 (33#)
Couldn’t get them in the correct clean position (elbows high)
E dynamic back squat
15x8
35x8-8
45x5-5-5 (99#) Comment: good workout as far as the power snatches are concerned. Pretty amazing how I was struggling with singles at 30kg for so long and now suddenly get triples at 31kg.
Bummer about how taping the index finger didn’t work, as I’d already expected it’s got nothing to do about extending the finger but all about shifting weight from the thumb towards the the index finger.
Friday March 13: Mix-it-up 5B3 all weights in kilograms (top wt in #) dynamic warmup
Straight sets of arm circles, calf stretch, Frankensteins, cat /camel, hip stretch, scaptions, pushups, lateral lunge, reverse lunge, goblet squat w 10kg db, Russian twist w 4kg ball & SHELC
A1 lateral throws
9x10/10- 10/10
A2 db swings
9x10-10 (20#) Olympic
B1 power snatch from shins+ OH squat
16x3+3
20x3+3
21x3+3
22x3+3
23x3+3
24x3+3
20x3+3 w 5 slow count hold for each rep POWER: chest & back H
B2 db press
WU: (17x2)x8
(19x2)x5
(20x2)x5
(21x2)x5
(22x2)x5
(23x2)x5 (101#)
(20x2)x13, PR! (+3!)
B3 Pendlay row (from floor)
42,5x8
45x5
47,5x5
50x5
52,5x5
55x5 (121#)
50x10 (+5)
TENSION: back & bis/tris
C1a neutral grip chin up
BWx4
C1b supine row
BWx10
C2 preacher curl (bench)
25x12-10 (55#)
C3 triceps (rope) pushdown
23,8x6 (52#) DEPLETION: hams
E fake GHR on Bosu & abd crunch machine
BWx12 rehab/stretching
Straight sets of face pulls (6,3kg), exo rotations (3,8kg), neck flexion (front/rear/sideways, 6,3kg), calf stretch, Sissy squat Comment: concentrated on the 3-4 major exercises and then did just one set for all the assist exercises.. plus added in a few new post-WO stretch/rehab work.
Sunday March 15: Mix-it-up 5 – C3 all weights in kilograms (top wt in #) dynamic warmup
Straight sets of arm circles, calf stretch, Frankensteins, cat /camel, hip stretch, scaptions, pushups, lateral lunge, walking lunge w extra stretching, Russian twist w 4kg ball
A 1-legged plank
BWx15/15 – 15/15 counts for each leg Olympic warmup
B pull – GM – squat – BOR – hang snatch + OH squat
15x6-6-6-6-(4+4) (33#) POWER: back V & legs
C1 weighted chin up (neutral grip)
(BW+9)x2 (20#)
(BW+8)x2
(BW+7)x2
(BW+6)x2
(BW+5)x3
(BW+4)x3
BWx4
Didn’t push myself as much as last time, so no PRs.
C2 front squat
42,5x5
45x5
47,5x5
50x5
52,5x5
55x5 (121#)
50x5 + 5 count pause at the bottom for all reps TENSION : posterior chain& chest
D1 snatch grip DL
60x8-7-8 (132#)
Had problems with grip and bar slipping on hook grip (esp right thumb wouldn’t hold) , so did 1st & 2nd set as mixed grip, 3rd one partially hook-grip & the last 2 reps as mixed grip again.
D2 OHP
25x10 (55#)
22x10
20x12
All strict sets. DEPLETION: chest & back
E pec deck
42,5x14 (94#)
F renegade row
16x10/10 (35#)
First time doing it with 16kg. Comments: decent WO. Due to having had so much food on Friday I’ve not done a carbup, figuring I’d have plenty glycogen left.. true, but didn’t really feel I had lotsa ‘oomph’ going on. Things picked up for a bit though at the end.
turn the sound off focus on the knees not the bar and just look at 00:43 and 00:49 and then 02:45 - you'll see in the last one he just falls out of the stand without knee-bend hitch.
Trained twice again yesterday. Last week I'd been too tired at night to do it, and the week before I barely made it to the end, when I did it in the early evening.
So yesterday I thought to outsmart my body by doing it in the mid-afternoon. (you gotta love having a webshop, though it meant I had to be in a real hurry to get things finished on time and spent time later at night to catch up).
It still didn't work out too great. I had adapted the program for a reason that I don't remember anymore but when I changed 1 thing, other things had to be adapted as well and .. things got messy = I ended up with a heavy DL session on Tuesday.
Not difficult to imagine I was grinding out reps.. still got 4 at 90kg (198lbs), which is my 6RM. But generally I'm not grinding them as much, not even at heavy weights.
Funny little fact: just 2,5kg less has a normal '8RM' but I also have an outlier of 13 reps. That would make it a 13RM, except that this one occurred by dropping weight after a final heavy set and... repping it out.
Just like I did for the db presses.. going to 5 reps at a heavier weight, then taking a lower wt of 20kg for which I'd done 5 reps in the ascending wave... and got the same 13 reps!
The mind - body connection is indeed a curious phenomenon. I don't know though if I'm exceptional in that sense (seeing such a huge increase in reps upon dropping wt) or if it is quite normal.
Anyway.. the other exercises I did were quite OK. Pushpresses were very good , so wasn't exhausted for those.
In the morning Olympic session I'd done a new variation on power snatches: one where you start at the thigh very close to the hip. They should be harder than the ones below the hip but for some reason I didn't get a single failure at 30kg, doing 2 reps at the knee and then another one at the hip.
Maybe someone can explain the how & why of a hip power snatch?
In case you don't know what it is, here's a video:
Problems keep coming up.. if you remember , I have this thumb-index problem that doesn't allow me to do cleans or front squats with a normal grip, now I'm waking up two days in a row with a totally swollen hand, esp in the palm & middle finger area.
Even now in the afternoon it's still not entirely over. On Tuesday I did some really dramatic pulling (not entirely heavy but it gave quite the blow to my traps) I think a nerve got pinched as a result and now the blood flow has been cut off.
A gal over at Lyle's nice forum said TOS (thoracic outlet syndrome) and it's either the neck muscles or the trapezius causing it.
So now I start to wonder if Oly lifting is really my thing.. I'm feeling very discouraged all of a sudden.
Since TOM arrived, I'm taking 1 day off, so here's the wrap up of last week.
WEEK 3 Mix-it-Up 5 Tuesday March 17: Olympic training all weights in kilograms (top wt in #)
Dynamic warmup : arm circles, calf/ham stretch, Frankensteins, cat/camel, hip stretch , lateral lunge, reverse lunge, BW squat & dislocations + Javorek complex (minus upright row /BTN PP) w 15kg bb
A power snatch from shins + thigh
15x2+2 /2+2 / 2+2
20x2+1
25x2+2
30x1+0 / 2+1 / 2+1 / 2+1 (66#)
Never did them from the thigh before. Unlike from when you start lower there’s LOTS more power needed from extending fully, an art I’m finally starting to learn. Plus there’s something like hip drive.. I’m bumping up the weight a bit with the hips. Dunno if that’s good or bad.
B dynamic back squat
15x8
35x5
45x5
52,5x5-5-5-5 (116#)
Slightly too much leaning forwards.
C narrow pulls from blocks
45x5-5-5-5 (99#)
Easier this way than from the floor.. Comment: very interesting change to doing power snatches from the hip.
Trainer wants me to try enter the NC for masters (and juniors) coming June, but I’m not satisfied doing just one lift and then a power snatch to boot.. (w/o the squat). I’m feeling that I should at least do both lifts (clean & jerk) plus get a more decent amount of total weight. While 33kg for a power snatch seems awesome now, it’s just a pitiful low wt in comparison to what others do.
It’s pretty hideous that even such a low weight allows me to enter the NC.
Doesn’t make me feel any better though..
Tuesday March 17: Mix-it-up 5 – A3 all weights in kilograms (top wt in #)
A Turkish get-up
Just 4 reps of each with a 4kg db Olympic warmup
B pull – GM – squat – BOR – power snatch + OH squat
15x6-6-6-6-(4+4) (33#) POWER: posterior chain & chest
C1 pushpress (from rack w/o hang clean)
22x6
24x5
26x5
28x5
30x5
32x5
28x10
Good series..
C2 hook grip DL
WU: 50x5
77,5x4
80x4
85x4
90x4 (198#)
85x6
Grinding the reps is NOT the way to do it.. will ditch the heavy DLs for next , even with another rotation, since I want to do more unilateral work (lunges, split squat, maybe step ups)
TENSION : chest & back
D1 db press
(2x16)x8
(2x20)x8-6 (88#)
D2 1-arm lat pulldown (R/L)
21x 12/12 – 9/9 (53#)
DEPLETION: posterior chain & shoulders
E1 leg extension
38x15
E2 renegade row
12x8/12
Just throwing it in as a bonus by showing it to someone
dynamic exercises
F1 db swing
12x6-6 (26#)
F2 goblet squat
12x6– 6 (26#)
Comments: yep.. confirmation of what I thought. Lifting is OK on the same day, but leave out lifts that are too straining like heavy deads or squats.
Friday March 20: Mix-it-up 5B4 all weights in kilograms (top wt in #) dynamic warmup
For lack of time an abbreviated series of hip stretch, pushups, lateral lunge, goblet squat w 10kg db, Russian twist w 4kg ball & SHELC
A1 lateral throws
10x10/10
A2 db swings
10x10-10 (22#) Olympic
B Semi Javorek complex
15xpull- GM - squat – BOR – power snatch + OH squat x6
C1 power snatch from shins+ OH squat
17x4+4
21x4+4
22x4+4
23x4+4
24x3+3
25x3+3 (55#)
21x3+3 (no static hold this time)
Tired! So, not really smooth.. still got everything up just as planned. POWER: chest & back H
C2 db press
WU: (18x2)x4
(20x2)x4
(21x2)x4
(22x2)x4
(23x2)x5
(24x2)x5, PR! (106#)
(22x2)x5
C3 Pendlay row (from floor)
45x4
47,5x4
50x4
52,5x4
55x4
57,5x4 (127#)
50x6
Not as bad as anticipated and even 2 PR out of both lifts at the end.
TENSION: back & bis/tris
D1a neutral grip chin up
BWx3
D1b supine row
BWx8
D2 preacher curl (bench)
25x10 (55#)
D3 triceps (rope) pushdown
21,3x9 (47#)
Brought wt down from last time.. too tired.
DEPLETION: hams
E fake GHR on Bosu & abd crunch machine
BWx12 rehab/stretching
No more time.
Comment: was more or less brain dead upon arrival due to busy day, but still went on to do all the planned exercises, just skimped on the accessory stuff (dynamic warmup, stretching & accessory lifts) . Reason for the skimping was even more because gym would close within 1 hr so I was really pressed for time, but as I was tired already, I grasped the opportunity to drop the extra stuff.
Wasn’t too unhappy with results on the main lifts but had no energy left to ‘rep it out’ at the final sets.. still a couple of PRs, so not too shabby.
I’m not entirely sure why I was so frigging tired.. it could be the effect of doing deadlifts on Tuesday while fatigued already but it can also just be that I’m about to get visited by Aunt Flo. (big BBT drop today). Sometimes the workout just before is my crappiest one. Another one could be it’s just the end of a busy day.
Decided to no longer keep this log, esp considering my ongoing hand injury (and now also neck problems), so I'm not even sure if I'll stick to Oly lifting.
Maybe another time...
Keep plodding on w the lifts.. hand is not as troublesome anymore so I've resumed cleans & front squats (was already doing those for myself).
Best efforts sofar: a 34 kg power snatch & if not mistaken a 28kg technical snatch.. am not really keeping very close tabs on how those develop.. technical snatches are still a bitch so am working on flexibility here by adding tons of warm-ups.
Cleans are still power cleans as in the 2-3 yrs I've done them (in a wrong way) , I've never immediately dived down into a squat, even when always following them up with squats. Best power clean happened yesterday, a 46kg one.
Amazingly still no jerks done.. or maybe not considering the background with RSI-problems. I've only started doing heavy-ish shoulder work in 2008, so I was pretty stunned at getting to 40kg for a push press the other day.
Am slowly building up shoulder strength & stability by practicing the overhead squats and split squats. Can do split squats way heavier on the right side than on the left, but decided to keep both sides at the same wt. The only difference being that back split squats are way more challenging , so I do those for the right leg & front split squats for the left leg.
Next workout I'm going to add push presses or maybe jerks to the split squat exercise.. it's going to be interesting to see how that goes = a jerk after a split squat, since you're generally starting with a front squat stance & finish with a split squat.. hmm sounds way more logical to start with a clean and then do a push press (or jerk) at the same time when I do a split squat.
OK.. deep breath: decided to go for it = try to get ready for my first ever meet on December 27 (to my knowledge that's the correct date = last Sunday of the year), aptly named 'the last chance' from the time when people still had to do a qualifier meet in order to participate in the NC Oly lifting.
Decided to use the suggested workouts from Mike Burgener that are originally meant for 12 weeks, but at 4 workouts/week, this translates into 16 weeks @ 3 sessions/wk.
Which works out to be the very exact time-period until that aforementioned meet.
Still contemplating on what to do for the next 16 weeks when it comes to food intake.. first intention is to initially make the calorie intake the same for every workout as I can't really judge the intensity of a workout from looking at it. Until now I'd been eating a lot more on 2 Oly workouts & then cutting back substantially on 1 BB-workout. The first 4 weeks though are relatively easy ..
So, I figure that *if* I feel OK at a lower calorie intake on all Oly days, I'll 'bank' the calories.. if not , I'll just eat the allotted amount. If that's even not enough... hmm then I will first really really really try to sleep it off first and if that's not working .. up calories more.
That sig line really really really is so true : to undereat, don't overtrain! Too bad my body perceives even just 4 sessions as overtraining.
Funny, extra food always makes me sleep tons more.. not just being tired. When I'm tired but don't eat extra food, it can be very hard to fall asleep. Food = sleep aid.
Need a ton of supps (specifically tryptophan & melatonin) to pull off the impossible = sleep well on less food.
The reason for stressing the deficit is that I'm still on the fence for the category in which I want to participate. Probably still the 58-63 kg one , despite being very close to the 58kg one all of a sudden as I weighed 58.5kg this morning: but that's just a fluke as a result of being sick (does weird things to BW) , eating a lot less carbs (lower glycogen levels) & taking a break (less inflammation)
Wish me luck... if anyone is interested in how someone is doing on Mike Burgener's template , I might start posting my results again both here & in my own normal log. If not.. it's just going to be quiet again.
First week is a test week for me: too bad I'm still not completely recovered from a cold, it most definitely affected lifting strength & cardiovascular fitness.
Will post again at the end of the first 4 workouts, spread over almost 10 days (instead of a week)
As promised I'll post the progression (or lack thereof) in the 12 week Olympic routine from Mike Burgener.
It's still a lot of searching for what would be a correct weight as apparently weightlifters do things differently than I'm used to from powerlifters = use weights as a % of snatch or C&J instead of as a % related to the very same exercise.
Also, like mentioned a couple of times, I'm recovering from a cold that made both go fitness as well as strength go down the drain at first.
Reposting from another log
Tuesday September 1: WO 1 wk 1A
Warm-ups
Normal warmup: arm circles, calf stretch, Frankenstein, cat/camel, push-ups, scaptions, lateral & walking BW lunges, Russian twist on ball, SHELC, kb squat off a stepbench
Specific warm up w broom stick & 15kg bb: pulls – GM – back squat / snatch - drop snatch – OH squat
A trio of power snatch – hang snatch – technical snatch (or pwr sn+ OH squat)
17,5x3 – 3
22,5x3 – 3
24,5x3 – 3 – 3
Wasn’t sure if it had to be a triset x 3 or just the 3 different snatches after another.
For the 24,5 kg I did pwr snatches + OH squat instead of technical snatches as I was severely ‘under the weather’…
B drop snatch
21x1+3 (pwr snatch to get bb overhead)
(24,5 got dropped to ) 21x1+3 – 3 (put the bb in rack for 2nd set)
Skipped 3rd wt as I was literally shaking here from a small effort. After the first set I noticed to have mis-interpreted the weights.. the 100% referred to 100% of a drop snatch, not a snatch. So weights could be lighter.
C ATF back squat
30x5
36x5
42x5
Series of squats with 45 kg got dropped.. again, for same reason
D clean (grip) shrugs
40,5x5
55x5– 5
Again cut short..
E1 neutral grip chins
BWx5 – 5
Still struggled on final rep of 2nd set , despite lower BW
E2 good morning
45x8– 8
Had wanted to do 10 but stopped at 8
E3 crunches
2,5kg x 25 – 25
Program asked for sit-ups but due to my L5-S1 joint being fused together I can’t for the life of me do a sit-up . Instead I held up a small 2,5kg disk for 25 reps. Easy peasy .. will raise to 5kg next time.
No extra stuff. Not even stretching.
A catastrophic workout so to say .. at least that’s how it seems from the numbers. I had no idea to still be this sick.. even measly weights made me sweat like crazy, heart race like mad & over time I even think to have worked up a slight fever.. yet I persevered as I felt it’d be a failure if I skipped the entire workout.. instead I just cut out the real work sets and kept it light .
This is the very first workout of a series of 48, which originally are meant to be done in 12 weeks (4x/wk) but I’m doing it in 16 weeks (3x/wk).
.............................. .............................. .............................
Friday September 4: WO2 - wk 1B
Warm-ups
Normal warmup: arm circles, calf stretch, Frankenstein, cat/camel, push-ups, scaptions, lateral & walking BW lunges, Russian twist on ball, SHELC, kb squat off a stepbench & OH squat
Specific warm up w broom stick & 15kg bb: pulls – GM – back squat / snatch - drop snatch – OH squat
Specific WU w 12,5 kg bb : snatch - drop snatch – OH squat
A power cleans
15x6
24x6
33,5x3-3
36x3-3-3-3
Felt good.
B rack jerks
21x6
29x3 -3
31,5x3-3-3
It’s been a while.. they were more like push presses, but I did my best.
C clean (narrow grip) pulls
48,5x5
58,5x 5 – 5 – 5
61,5x no f*ing way can I do this!
Uh oh.. a case of mis-interpretation of weights.. thought to do a % of my 1RM for pulls, but apparently you had to do a % of 1RM for CLEANS! (now roughly 48kg) Way different! Max pull = 65kg but there’s no way I can do a 5 reps @ 90% of a 1RM (80% of 1RM is roughly a 8RM).
Yet a PR ..at the ‘warm-up’ weights. .
D Romanian DL
67,5x5
76,5x6 – 6 – 8
Was supposed to do 5 sets of 8 reps but decided to keep it short & easy (still enough time to go up in weights.. besides, hadn’t done RDLs in… exactly 1 year! Last time was Sept 5, 2008! (70x9 at the time)
E1 box jumps
Easy height (30cm?) x 5
Could have done more but was srsly running out of time
E2 crunches
5kg x 25
Good decision to go up to 5kg.
Very very different workout this time.. wasn’t feeling so winded or exhausted.. also was raring to work out and still feeling awesome by the end of it.. sweated a lot but also took my sweet time to finish sets.
.............................. ............
Sunday September 6: WO 3 (1C)
Warm-ups
Normal warmup: arm circles, calf stretch, Frankenstein, cat/camel, push-ups, scaptions, lateral & walking BW lunges, kb squat off a stepbench , Russian twist on ball, SHELC,
Specific warm up w broom stick: pulls – GM – back squat / snatch - drop snatch – OH squat (latter also with 7,5 kg technique bar)
A snatch (or pwr sn+ OH squat)
17,5x5
21x3
24,5x3 – 3
26x3 – 3
Didn’t do all of the work sets, but was satisfied with most of them
B clean
24x5
31x3 – 3
33,5x3 – 3 – 3
C snatch (grip) pull
26x8
32x6 – 6 – 6 – 6
Did them now as a % of snatch.. hmm lots easier
D ATF back squat
15x8
35x8
42x5
49x5 – 5 – 4
Wasn’t fit enough to really go up higher in reps. (8 were planned, stopped @ 5)
E1 neutral grip chins
BWx5 – 5 – 3 – 3
Had planned to go for 4 sets of 5 , but no go..
E2 box jumps
(slightly above knee) x 5 – 5 – 5
Still not completely recovered but heading in the right direction re cardiovascular endurance.. strength still suffers
.............................. ............ Tuesday September 8: WO 4 (1D) Warm-ups
Normal warmup: arm circles, calf stretch, Frankenstein, cat/camel, push-ups, scaptions, lateral & walking BW lunges, Russian twist on ball, SHELC, kb squat off a stepbench
Specific warm up w broom stick: pulls – GM – back squat / snatch - drop snatch – OH squat – Sots press (latter also with 7,5 kg technique bar)
Felt good to be able to do several reps for Sots press.
A (technical) snatch (or pwr sn+ OH squat)
15x5
17,5x5
21x4T+1POH
24,5x1T+2POH
26x1T+1POH
28x1POH
29,5x1POH
28x1POH
29,5x1POH
Had hoped for more technical snatches.. strength was good but keep forgetting to squat down when the wt gets slightly heavier.
C ATF front squat
30x6
35x5
42x5
49x6–4
52,5x4 – 2
Too pooped to progress much further.. had hoped for 8 reps, but that was a no go area… reminds me how I’d always do squats at the start of my workouts.. now they are after a whole lotta volume work.. so maybe scale back on the weight (or reps?)
OR… could it be that I just lack enough food to do it?
D1 snatch (grip) shrug
45x8 – 8 – 8
40kg (as 115% of snatch) would have been too light, so moved up the wt.. maybe (as trainer suggested do them as a % of the clean, which would be 1,15x48 or 55kg.. makes much more sense!
Was supposed to do 5 sets of 8reps but stopped at 3 sets coz’ of being tired and even thought I might have low blood sugar….
D2 good morning
36x15
39x12
42x8
Stopped at 8 (instead of 10)
Far better workout than the one of 1 week ago, when I was having crazy high HRs & no strength.. now HR was normal, strength was decent .. work capacity is just still lacking. Need to build that back up .. maybe also up calories.. hmm so tempted to go back to maintenance eating but I’ll first try what happens over time..
Linear Mode
