Unleashing The Beast Within

[miaou]

Wednesday, December 21st

Rower
1 km

Jump Rope
x120
x120 (alternating single-leg)
x60 (double unders)

Box Jumps (1-set approach)
x6 x2

Single-leg Box Jumps (1-step approach)
x3+3 x2

Plyo Tuck Jumps
x10 x2

Cleans
120x1
130x1
135x1
140x1
145xF
145x1
125x3 x3

Bench Press
90x5
100x5 x5


145 matches my clean PR from 2 years ago.




Bodyweight next morning = 90.8 kg

 

[miaou]

Thursday, December 22nd

A. Wall Angles
x10 x2

B. Wall Slides
x10 x2

C. Internally-rotated Shoulder Abductions
[blue physio band]x10 x2

Overhead Press
50x6
60x5 x5

A. Incline DB Flies
12.5/15/15 x15

B. Bent-over Shoulder Dislocates
2.5x8 x3

 

[miaou]

Saturday, December 24th

Assault Bike
1k

Rower
1k

Jump Rope
x120
x120 (alternating single-leg)
x60 (double unders)

Plyo Tuck Jumps
x10 x3

Cleans
120x2 x4
125x2
130x2

Squats
160x3
170x3
180x3 x2
180x6

Bench Press
95x5
105x5 x5


My best reps at high bar squats were 172.5x5 and 180x3 from two years ago. Today's 180x6 may have been a tiny bit shallower, but it was pretty surprising nonetheless. I think the difference is two things: a) training less, and b) sleeping better (I still don't get nearly 8 hours of sleep on average, but I definitely don't sleep as little as I used to sleep when I used to train really hard).




Injury Status:
- Mid-back feels 100%.
- Lower back has been pain-free for the last 10 days.
- Left shoulder bicipital tendonitis is at 95%; felt almost fine during today's benching.
- Left shoulder impingement is at 80%; I little pain only on specific force application angles.
- Right ankle is always stiff but at 95% in terms of pain.
- Left elbow medial epicondylitis still gives some grief when doing chin-/pull-ups, but nothing super major.
- Left knee has been giving me a bit of pain on the patellofemoral cartilage over the last week; spent a few minutes mobilising it in the pool yesterday.
- Right hip bursitis has been flaring up over the last couple of weeks; this is the major source of pain right now.

 

[miaou]

Sunday, December 25th

A. Wall Angels
x10 x2

B. Wall Slides
x10 x2

C. Supine-grip Pull-aparts
MBx15 x2

Overhead Press
60x6 x3

 

[Deleted member 382931]

What a squat set, καλά Χριστούγεννα buddy

 

[Sano]

Saturday, December 24th

Assault Bike
1k

Rower
1k

Jump Rope
x120
x120 (alternating single-leg)
x60 (double unders)

Plyo Tuck Jumps
x10 x3

Cleans
120x2 x4
125x2
130x2

Squats
160x3
170x3
180x3 x2
180x6

Bench Press
95x5
105x5 x5


My best reps at high bar squats were 172.5x5 and 180x3 from two years ago. Today's 180x6 may have been a tiny bit shallower, but it was pretty surprising nonetheless. I think the difference is two things: a) training less, and b) sleeping better (I still don't get nearly 8 hours of sleep on average, but I definitely don't sleep as little as I used to sleep when I used to train really hard).




Injury Status:
- Mid-back feels 100%.
- Lower back has been pain-free for the last 10 days.
- Left shoulder bicipital tendonitis is at 95%; felt almost fine during today's benching.
- Left shoulder impingement is at 80%; I little pain only on specific force application angles.
- Right ankle is always stiff but at 95% in terms of pain.
- Left elbow medial epicondylitis still gives some grief when doing chin-/pull-ups, but nothing super major.
- Left knee has been giving me a bit of pain on the patellofemoral cartilage over the last week; spent a few minutes mobilising it in the pool yesterday.
- Right hip bursitis has been flaring up over the last couple of weeks; this is the major source of pain right now.

Well done man! 180kgx6 is impressive!

I see you're injury ridden as well, I know the feeling! Bicipital tendonitis in my right shoulder along with impingement, ACL replaced in right knee along with slight patello femoral troubles secondary to that and enthesopathy at pes anserinus, on and off with the right SI joint and on and off impingement in the right hip haha. Everything has become substantially better during the last 6 months though. Sleeping more also always lowers the pain for me.

Anyway, keep up the good work!

 

[miaou]

What a squat set, καλά Χριστούγεννα buddy

Thanks. We had an away game on the 26th and got an important win, so Christmas is indeed good

Well done man! 180kgx6 is impressive!

I see you're injury ridden as well, I know the feeling! Bicipital tendonitis in my right shoulder along with impingement, ACL replaced in right knee along with slight patello femoral troubles secondary to that and enthesopathy at pes anserinus, on and off with the right SI joint and on and off impingement in the right hip haha. Everything has become substantially better during the last 6 months though. Sleeping more also always lowers the pain for me.

Anyway, keep up the good work!

I've always been extremely injury-prone, I've come to accept that I will always have to work around injuries, so I'm trying to make the most of it. Good to hear things are getting better for you. Thanks

 

[miaou]

Tuesday, December 27th

Sprinting Drills
~15 mins

Plyo Tuck Jumps
x10 x3

Cleans
120x1 x2
130x1
135x1
115x2 x3

Bench Press
110x2
115x2
120x1
105x5 x3
85x10 x2

A. Pull-ups
x12 x3

B. GHD Back Extensions
x10 x2

C. GHD Sit-ups
x12 x2


On the bus yesterday and the day before. Limited sleep, late night & alcohol yesterday night. 4-hour drive immediately before today's training session.

 

[Obscure Terror]

I know the saying goes "you can sleep when you're dead", but if you don't start sleeping more you will die. Because I will find you and kill you for not sleeping enough!

 

[Dan O]

You're crushing it lately bro!

Snatches still a no go due to shoulder???

 

[miaou]

I know the saying goes "you can sleep when you're dead", but if you don't start sleeping more you will die. Because I will find you and kill you for not sleeping enough!

You might want to skip reading the comments on today's training session, then.

You're crushing it lately bro!

Snatches still a no go due to shoulder???

Snatches are probably a permanent no go. I'm holding some hope that jerks may eventually be possible, although that is also a very uncertain prospect.

Thanks, numbers have indeed bumped up a notch lately, for whatever reason.

 

[miaou]

Thursday, December 29th

Rowing Machine
1 km

Sprinting Drills
15 mins

Plyo Tuck Jumps
x10 x3

Cleans
120/125/130x1

Power Cleans
100/110/110 x3

Pussy-pad Bench Press
110x5 x3

Squats
180x2
195x1
170x8

Ring Chin-ups
x10 x5

Energy = 2
Focus = 4
Mood = 8


On 4 hours of bad sleep. I have 3 days off for holidays and it's the first time I've visited my home town in 5 months, so I was out with my boys.

Measured my vertical reach (double-leg jump with a run-up) to 3.13 - 3.14 m. Benched with a pussy pad on the bar because I was working in with a friend who does that and couldn't bother removing the pad for every set.

All is good in the world.

 

[Obscure Terror]

On 4 hours of bad sleep. I have 3 days off for holidays and it's the first time I've visited my home town in 5 months, so I was out with my boys.

 

[miaou]

Monday, January 2nd

Rower
1 k

Cleans
120x2 x5
130x1
135x1
140xF
140x1

Squats
140x5
150x5
160x5

A. Pull-ups
x10
x10 chin-ups
x10
x15 chin-ups

B. Fitball Crunches
x15 x3

 

[miaou]

Wednesday, January 4

Rower
1 k

Cleans
120x1
130x1
140x1
150x1 +5 kg PR
130x2 x3

Squats
160x1
180x1
195x1
205xF

BTN Press
50x6 x5

Chin-ups
x12 x4
x15


150 was my long-term goal for the clean. Felt almost surreal getting that so easy... but then again, I guess any heavy clean either feels "so easy" or you miss it. Technique wasn't perfect (pulled too fast, bar travelled a bit forward, etc.), but nervous system was firing on all cylinders.

Fuck me for squatting 170x8 and 180x6 in the last two weeks and missing 205 for a single... but then again that's a minor detail compared to making that 150 clean.





Bodyweight next morning = 89.4 kg.

 

[miaou]

Friday, January 6th

A. Wall Angels
x10 x2

B. Wall Slides
x10 x2

C. Bent-over Shoulder Dislocates
2.5x8
5x8

BTN Press
50/55/60/60/60 x3
50x5 x3

A. Incline DB Flies
15x15 x3

B. Face Pulls
x15 x3


Right hip bursitis has flared up, so I'm looking at some time of minimal-to-no lower-body work.

 

[Jake Pudenz]

Hell yeah, man. Time to set your sights on 3 reds.

 

[miaou]

Hell yeah, man. Time to set your sights on 3 reds.

Thanks, man.

My long-term goal was 150, never even thought about going beyond that. My plan has always been to clean 150, then work towards a 140 hang power clean.

For the time being though, I guess I'll have to take a step back until the hip heals :/

 

[miaou]

Sunday, January 8th

A. Wall Angels
x10 x2

B. Wall Slides
x10 x2

C. Bent-over Shoulder Dislocates
5x8 x2

BTN Press
50x5
55x5 x4

A. Incline DB Flies
15/20/20 x12

B. Supine-grip Pull-aparts
SMBx15 x3

C. DB Curls
15/20/20 x15


Left shoulder rotator cuff feels better than it has felt in the last 5 months.

 

[miaou]

Tuesday, January 10th

Bench Press
60x20 x4

Chin-ups
x12 x5