No Rest for the Weary

[toonie]

Happy belated birthday.

I wish I got into strength training before I was 19!

 

[CRZA]

Thanks. hey, better late than never.

Week 2 day 2 recovery
Front squats:
60 x 3 x 2
80 x 2
97.5kg 3x3. ok

Press:
50kg 3x3

Pull ups:
12.5kg 3x5

Snatches:
Some practice with the bar
32.5kg 5x3. technique is getting better

 

[toonie]

Good lifting. How is the snatch looking and feeling? And how much do you weigh these days?

 

[Gierrod]

Week 2 Day 1 Volume
Some powercleans for warm up
Squats:
60kg x 5
100kg x 3
belt on
120kg x 3
142.5kg 5x5. Hard.

Bench Press
bar x a couple
40 x 5
60 x 5
85kg 5x5. hard, but good reps

Power cleans:
60kg x 3
72.5kg 5x3. good

BORS:
72.5kg 3x8, ok.

Very nice stuff man!

 

[CRZA]

Good lifting. How is the snatch looking and feeling? And how much do you weigh these days?

Im usually around 76-77kgs, (168-170lbs)
The snatch is getting better. It feels and looks pretty good, but the one thing I struggle with is when I drop down into the full snatch, my feet are way to angled and spread out. I think theyre supposed to be almost straight.

Very nice stuff man!

Thanks, mate.
That day killed me, im still sore.

 

[CRZA]

Week 2 day 3 intensity
Power cleans 40 x 2, 50 x 2, 60 x 2
Squats:
60kg x 3
100 x 3
belt on
120 x 3
130 x 1
150 x 1
165kg x 2, first rep was very good, the second one threw me a bit of balance, and i ended up grinding it up with a good morning, terrible, I saw stars and felt really lightheaded afterwards.

Bench press:
bar x a couple
40 x 5
60 x 5
80 x 3
90 x 1
96kg x 3, good.

Deficit deadlift:
70 x 5
100 x 3
belt on
130 x 1
150 x 1
170kg x 2, damn. pulling from deficit is hard

Snatch Balance:
42.5kg 3x3

 

[Gierrod]

Squats:
60kg x 3
100 x 3
belt on
120 x 3
130 x 1
150 x 1
165kg x 2, first rep was very good, the second one threw me a bit of balance, and i ended up grinding it up with a good morning, terrible, I saw stars and felt really lightheaded afterwards.

Life is good :icon_twis

 

[CRZA]

Sure is when your squat is going up.

Week 3 day 1 volume
Squat:
60 x 5
100 x 3
belt on
120 x 3
143.5kg 5x5. Horrible technique, thinking about going down to around 125 and work on form and continue to increase on friday.

SOHP
52.5kg 5x5 OK

Power cleans
75kg x 3,3,3,3
70kg x 5. Tired and short on time

BORS:
75kg 3x8.

Not my best day

 

[CRZA]

week 3 day 2 low stress
Front squats
100 x 3 x 3

Bench press
85kg 3 x 3 paused

Pull ups
15kg 3 x 5rep

Snatches: a couple with the bar, 30kg and 35kg

 

[toonie]

Good stuff with the snatches. Form looking okay?

 

[CRZA]

Snatch form is OK, I struggle with going down into the full squat

Week 3 day 3 int
Squats:
tried working on form issues
did some singles at 140, did not look good
narrowed my stance a bit, felt better
did one rep at 150, tried 160, but failed...... too tired and fed up at this point.
I dont know what to do, as my latest squat pr's I have rounded by back too much.
should I lower the weight? continue?

oh press
40 x 5
50 x 3
61kg x 3, felt good so,
65kg x 1 pr. weird...

Deficit deadlifts
70 x 5
100 x 3
130 x 1
belt on
150 x 1
170 x 3 easy...
So my day went from shit to awesome. weird.

dont feel like doing snatch balances, doing some pull ups instead

 

[toonie]

I'd probably lower the weight and work on your form. Progress from there and by the time you get to these numbers, the improved form should help you breeze through.

Matter of fact, I'm dropping 10-15 lb on my current work-sets to work on my form.

 

[CRZA]

Ill do that. Next week ill attempt a 155kg squat, then work my way up from there, increasing 5kgs each time I attempt a new max
Thanks

 

[Gierrod]

I'd probably lower the weight and work on your form. Progress from there and by the time you get to these numbers, the improved form should help you breeze through.

Matter of fact, I'm dropping 10-15 lb on my current work-sets to work on my form.

This is a good idea, i always drop my squat numbers if im stalling out or form is going to shit.

 

[CRZA]

Will do

Week 4 day 1 vol
Power cleans, started with power cleans today, thought this would be better, but it wasnt
40 x 3
50 x 3
70 x 2
77.5kg 3x3 bad form
70kg x 3
50 x 3 faster than the speed of light(not really)

Squats:
60 x 3
90 x 3
110 x 2
Im dumb as shit, and forgot to put on the 10kgs on each side...============
105kg 4x5, then I realised, shit, I forget the 10's
125kg 3x5

Bench Press
bar x acouple
40 x 5
60 x 5
80 x 2
87.5kg x 5,5,5,5,4 - did one rep, got a back cramp, set up again, back still felt strange, did 3 reps, and failed miserably on the 4th =&

BORS:
77.5kg 3x8, might drop in weight here in order to keep it strict(er).

 

[ASUThermo]

Are you mixing in some core work? That might help you out in the long run on your squats. My squats tend to level off if I neglect my core muscles for too long.

 

[CRZA]

I do some hanging leg raises at the end of saturdays workout, but no more than that.
If you got some suggestions I'll be happy to take them!

 

[squatsquatsquat]

I love weighted decline situps for my abs. I just do 3 sets of 5-8 and go heavy. You just have to be careful that you're using your abs when you do them and not just overloading the hip flexors. Hope that helps.

 

[CRZA]

Week 4 day 2 rec
Front squats:
40 x 6
70 x 5
90 x 2
102.5kg 3x3, very good

oh press:
52.5kg 3x3 good

Pull ups:
17.5kg 3 x 5

Snatches;
A couple with the bar
a couple with 30kg
37.5kg 6 x 2 getting better

Thanks squatx3, ill try them later today + some stretching and pinch grip work

 

[ASUThermo]

I love weighted decline situps for my abs. I just do 3 sets of 5-8 and go heavy. You just have to be careful that you're using your abs when you do them and not just overloading the hip flexors. Hope that helps.

I like these in about that rep and set range too. I used to do back extensions, but now my gym has a GHR so I do those instead. I do rollouts or ab wheel as well. I'm pretty random when it comes to core stuff, but have been more thoughtful of it since May.