Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
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3,548
Sleep has been an issue this week - some major deadlines to meet so have been up to 2 - 3am on Monday and Wednesday, whilst being up at 6.30am to go back to work. Not great for your recovery apparently!
SO.....I'm sticking with the plan but am not disappointed if I don't triumph in everything I do!
Max out 'Friday' - on Thursday.
Snatch - first pull then full snatch
Bar x many complexes
30k x 2 sets
35k
40k
45k
50k
55k
60k
65k
67.5k
70k - went for a full snatch - missed first / got second
71.25k - 3 CLOSE misses
Clean and jerk
30k x 3
40k x 2
50k / 60k / 70k / 80k / 85k for singles
90k clean wasn't there today which is annoying but still. Need to get better on my jerks so......
Split jerk practice from the rack
30k x 5
50k x 3
60k / 65k / 70k / 80k - reasonably well
85k wasn't there today.
No worries though. Squats tomorrow.
My journey to a 1000 total from a beginner....achieved!
Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
Posts
3,548
Snatch from knee blocks
2 high pulls then snatch
Bar x complex
30k for two sets
40k
45k
50k
55k
60k
65k - three high pulls - couldn't quite get under
65k - single muscle snatch (equal PR)
62.5k - full complex PR
63.75k - 5 high pulls - couldn't quite get under again but NEVER MIND.
High pulls
90k x 8
110k x 8
Squat
60k x 3
80k / 100k / 120k - singles
130k * 5 / 5 / 4 - didn't quite get the 3 x 5 - going to see how the rest of the week goes then adjust the squatting...
Nailed it in an hour.
My journey to a 1000 total from a beginner....achieved!
Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
Posts
3,548
Cleans - was going to do cleans from blocks and jerks and leave it there as I squatted heavy last night.
However......
Full clean working on relaxing hands before the jerk to keep my elbows up
Bar x many
30k x 1 + 3J - two sets
40k
50k
60k
65k
70k
75k - miss
75k - miss
72.5k - miss. Not pleased with this so.......
Paused front squats
50k x 3
70k x 3
90k x 2
102.5k for 5 sets of 3 - getting close to a max but got them all without TOO many problems.
And done. Tomorrow my car is in service so might do an early morning session before working late and going to a research presentation meal.....we'll see.
My journey to a 1000 total from a beginner....achieved!
Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
Posts
3,548
A quick one today
Clean pull to hang clean to power jerk
Bar x complex
30k
40k
50k
60k
65k
70k
75k
77.5k - not quite there
Clean pulls
100k for 1 pull and 8 hang clean pulls
140k for similar
180k for similar
Nice to see I can still rip up 400lb deadlifts without any problems :-) Was tempted to go heavier but after squat volumes the past two days, I decided against it.
Jerks from rack - focussing on keeping my hands relaxed before dipping
50k x 3
60k x 3
70k x 3
80k x 3
Not bad - felt like it stopped me pushing as much with my shoulders. Called it there as 85k just felt heavy and I figured I'd jerked enough in the last two days!
And out.
My journey to a 1000 total from a beginner....achieved!
Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
Posts
3,548
Instead of 'maxing', I went for a 'control' workout - hit 90% for lots of singles to gain control over the weight.
Snatch
Bar x complex
30k x 3
40k x 3
50k x 2
55k / 60k
65k for 8 singles EMOM - pretty smooth actually! Couple were muscle snatches so need to improve that but otherwise went pretty well.
Clean and jerk
30k x 3
40k x 3
50k / 60k / 70k
80k / 80k / 82.5k / 82.5k / 82.5 k / 83.75k - got six in before my overhead started to fail me. I can clean quite a bit more than I can reliably jerk - something to work on.
Took 5 then hit 60 / 70 / 80 / 81.25 / 82.5 / 82.5 again.
Lovely.
My journey to a 1000 total from a beginner....achieved!
Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
Posts
3,548
Snatch
Complex is high pull - hang snatch - hang snatch. NO PAUSES straight through
bar x complex
30k
30k
40k
47.5k
53.25k - took funny jumps to confuse the body....right, babe?
57.5k
61.25k
63.75k - high pull - hang snatch - full snatch
65k - high pull - hang snatch - full snatch
60k / 60k / 60k - high pull - hang snatch - hang snatch
Pause ATG Back Squats
60k / 80k / 100k / 120k warmup
132.5k - 3 sets of 5 - still cranking up the weight :-)
Still a bit under the weather so didn't go for pulls. Might do them another day / tomorrow morning or some such :-) Few long days and a weekend on call coming up so training might be sparse / a bit odd! Well, more odd than usual.
My journey to a 1000 total from a beginner....achieved!
Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
Posts
3,548
Not had a great week this week. Worked 8.00am - 10pm (home by 11pm) on Tuesday and 8am - 8pm (home by 9) on Wednesday - I've got a cracking chest infection and am on long days (8.30 - 9pm) Friday, Sat and Sun so will be sleeping over in the hospital! Oh good....
So I FINALLY got a chance to lift today.....and tried this beauty
Klokov complex - clean pull, full clean, front squat, push press, jerk
I hit my clean position and went straight into the front squat without straightening up, then a second front squat - its the closest I can come to co-ordinating a full clean!
Bar x several
30k
40k
45k
50k
60k
65k
70k
75k
80k
Clean pull into clean
85k
90k - missed clean.
Not bad! Hitting the push press and jerk after the previous stuff got tough - but feel a bit happier about things!
Front squat
60k x 3
80k x 2
90k x 1
105k for 5 sets of 3 - keeping the weight creeping up.
Will be taking my selection of bands to the room so will be hitting some general leg back and shoulder stuff on Friday and Sunday.....then back under the bar on Monday. If I still have the will to live.........
My journey to a 1000 total from a beginner....achieved!
Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
Posts
3,548
Absolutely knackered - five twelve plus hour days in the last seven and a stinking cold/chest infection to boot. First day back at home after the weekend too....
Snatch from waist height
Bar x many
20k x 3
30k x 3
40k x 3
45k x 3
50k x 3
55k x 3
60k x 3
62.5 x 3 - PR
65k - nearly :-)
Snatch from knees
60k x 3 two set
Clean x 2 and jerk x 3 from knee
30k / 40k / 50k / 60k / 67.5k / 72.5k
75k - couldn't hit the clean
Jerk from rack
Long day tomorrow AGAIN so will start some proper programmed lifting from Wednesday. Alternatively, I'm away all weekend at a wedding so might just work on my swolegasm for that ;-D
My journey to a 1000 total from a beginner....achieved!
Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
Posts
3,548
Originally Posted by Deathride
Absolutely knackered - five twelve plus hour days in the last seven and a stinking cold/chest infection to boot. First day back at home after the weekend too....
Snatch from waist height
Bar x many
20k x 3
30k x 3
40k x 3
45k x 3
50k x 3
55k x 3
60k x 3
62.5 x 3 - PR
65k - nearly :-)
Snatch from knees
60k x 3 two set
Clean x 2 and jerk x 3 from knee
30k / 40k / 50k / 60k / 67.5k / 72.5k
75k - couldn't hit the clean
Jerk from rack
Long day tomorrow AGAIN so will start some proper programmed lifting from Wednesday. Alternatively, I'm away all weekend at a wedding so might just work on my swolegasm for that ;-D
Jerk from rack means Snatch Grip Push Press
50k for 3 x 3
60k x 3
67.5k 3
72.5k x 3
77.5k x 1
That'll do for today. Going to have a deadlift day at some point in the week - snatch grip / clean grip / deficit etc - for the lol's....and some more lifting....and stuff. No particular plan, just want to feel better.
My journey to a 1000 total from a beginner....achieved!
Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
Posts
3,548
Clean and jerk
One clean - 2 - 3 jerks
Bar x many
30k two sets
40k two sets
45k
50k
55k
60k
65k
70k
75k
80k
85k
90k missed the clean but pretty happy with the volume up to this point.
80k
82.5k
Clean pulls / deadlifts
70k for 5
110k for 3
140k for 3
160k for 3
180k for 3
190k for 3
200k for 3
All nice and speedy. Stopped it there as I'm lifting again tomorrow with some more deadlifting (probably).
My journey to a 1000 total from a beginner....achieved!
Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
Posts
3,548
Snatches from blocks
Bar x complex
30k x 3 two sets
40k x 3 two sets
45k x 3
50k x 3
55k x 3
60k x 3
62.5k x 3 - PR
62.5k x 3 high pulls - not enough to get overhead
Overload
70k x 8 high pulls from blocks
90k x 8 high pulls from blocks
Snatch pull / snatch grip deadlift
90k x 3
120k x 3
150k x 1 with a few shrugs
180k x 1 with a few shrugs
Lovely. Back holding up OK after two deadlift days in a row.
After the weekend am going to switch up my squatting routine to a more 'Chinese' style, although obviously nothing actually like it. Need to streamline my training into something I can quickly get in and get done......the hours do mount up....
So.....train 4 days a week (with little extras if I get time). Snatch and C+J alternate with one day heavy on the cleans, one heavy on the jerks. Overload on that lift after I've finished (e.g. snatch high pulls, snatch push press for snatch days / clean high pulls, jerk dips, push press for clean or jerk day). Then hit squats twice a week and pulls twice a week.
My journey to a 1000 total from a beginner....achieved!
Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
Posts
3,548
Snatch day before night shifts
From the knees
Bar x many
30k x 3
40k x 3 - jumping with the bar to focus on my second pull being as explosive as possible.....felt good
45k x 3
50k x 3
55k x 3
60k x 3
65k x 1 miss and 2 hits - BIG PR.
62.5k x 1 miss and 2 hits
60k x 3
High pulls
90k x 6 two sets
Snatch grip deadlifts / pulls
60k x 3
100k x 3
120k x 3
140k x 3
160k x 3
180k x 1
And done. Not a bad days work. Really exploding from the knees position and getting elevation seems to be a really good thing! Need to be more consistent but that's a BIG PR on the snatch from this position....
My journey to a 1000 total from a beginner....achieved!
Newcastle-upon-Tyne, UK. Training in ManCave 3.0 (previously a bedroom and a front room!)
Posts
3,548
Between nights - not much sleep - got up at 5pm, did some lifting at 5.20....
Clean from block (2C + 2J)
Bar x complex
30k
40k
45k
50k
55k
60k
65k
71.25k
76.25k - 2C + 2J - PR from this block height
77.5k - 1C + 1J - PR from this block height. Hey, after 2 busy overnight shifts, I'll take it.
Front squat into jerk
60k 1 FS + 3J
70k 1 FS + 2J two setsp
75k 1 FS + 2J
80k 1 FS + 2J
Ran out of time - off to wash, eat and go back for another 13 hours of joy.
My journey to a 1000 total from a beginner....achieved!