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Thread: None of my friends care about my training - a log

  1. #1
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    None of my friends care about my training - a log

    Context: all of 2018 out with a knee tendon problem. 2019 is a better year, things seem to be back on track, which is nice. Doing all of my squats with a slow eccentric for tendon health and postural strength.

    Week 1

    Monday
    Snatch + Hang: 2x1+2@110 / 3x1+2 @ 120
    Clean+FS+Jerk: 2x1@145
    Slow Paused BS: 3x3@180

    Tuesday
    Block Power Snatch: 4x3@95
    Power Clean: 4x3@120
    Slow Front Squat: 3x3@150

    Wednesday
    Block Snatch: 4x3@125
    Power Clean and Power Jerk: 2x2@120 / 1x2@128
    Press: 3x5@70
    Push Press: 3x5@90
    Slow Back Squat: 4x4@170
    Clean Pull: 3x5@170

    Friday
    Deficit Snatch 5x3@110
    Deficit Clean: 5x3@135
    Jerk: 3@145 / 2x3@155 / 3@165 (PB+5) / 3@170 (PB+10)
    Slow Back Squat: 3x3@180
    Clean Deadlift: 3x5@180

    Saturday
    Slow Front Squat: 3@150 / 3@155 / 3@160
    Snatch: 8x1@120
    Clean and Jerk: 7x1@140 / 1@150
    Clean Pull: 3@180 / 2x3@190 / 1x3@200

    Sunday
    Slow Back Squat: 3@180, 3@190, 3@200 (PB? couldn't say)
    Power Snatch: 3x3@100
    Power Clean + Power Jerk: 2@120 / 2x2@130
    Chins, pull ups, rows, more rows. Noice.

    Nice to be back. Feels like quality training and things are progressing well. Just working on the processes and daily technical improvements.
    Last edited by Liam; 05-19-2019 at 06:16 PM.

  2. #2
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    Week 2

    Struggling with the Saturday sessions so far. I went a few % over last week but this week there's just no chance of pushing anything. Back to back PB squat sessions and the deficits ratcheting up yesterday have left me feeling really sluggish at the top of the pull/in the catch. Hoping to regain some speed with better OOT factors by Monday, which is usually the heaviest day of the week.

    Monday
    Snatch + Hang: 3x1+2@120 / 2x1+2 @ 125
    Clean+FS+Jerk: 2x1@150
    Slow Paused BS: 3@180 / 3@185 / 3@188

    Tuesday
    Block Power Snatch: 3x3@100 / 1x3@105
    Power Clean: 4x3@125
    Slow Front Squat: 4x2@155

    Wednesday
    Block Snatch 4x3@125
    Power Clean + Power Jerk: 4x2@120 / 1x2@130
    Slow Paused Back Squat: 3 @ 180 / 185 / 190
    Press: 5 @ 60 / 70 / 72.5
    Push Press: 3x5@95
    Clean Pull: 3x5@172.5
    Stagger Stance SLDL: 3x6@70

    Friday
    Deficit Snatch: 1x3@120 / 2x3@123 (PB +13)
    Deficit Clean: 1x3@140 / 2x3@145 (PB +10)
    Jerk: 3 @ 145 / 150 / 155
    Slow Back Squat: 3 @ 190 / 200 / 202.5 / 205 (PB +5)

    Saturday (this session fucking sucked)
    Slow Front Squat: 3 @ 150 / 160 / 160 (felt super smooth compared to last week, definitely progressing well!)
    Snatch: 7x1 @ 120 / 2x1 @ 125
    Clean and Jerk: 7x1 @ 145
    Clean Deadlift: 5 @ 180 / 190 / 200 (PB+10 but lawdy this was slow from the floor)

    Sunday
    Slow Back Squat: 3 @ 180 / 190 /195 (legs have been feeling crap so not pushing it)
    Power Snatch: 5x3@90 (more training without straps just to work on technical issues)
    Power Clean + Power Jerk: 2x2+1+1+1 @ 115/120/125
    Pull ups, chin ups, face pulls to infinity
    Last edited by Liam; 05-27-2019 at 03:40 PM.

  3. #3
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    Week 3

    Monday
    Snatch + Hang: 1+3@115 / 3x1+2@122.5 / 3x1+2@127.5 / 2x1+1@130
    Clean + FS + Jerk: 2@120 / 1+2+1 @ 130 / 2x1 @ 140 / 1 @ 147.5 / 1@152.5
    Slow Paused Back Squat: 3 @ 150 / 3 @ 160 / 3 @ 170 (I have no legs left)
    Bulgarian Split Squats, isometric leg extensions, and hamstring curls to ensure proper leg volume/rehab.

    Tuesday
    Block Power Snatch: 3@ 90 / 97.5 / 105 and 4 @ 110
    Power Clean: 3 @ 110 / 120 / 125 and 4 @ 130 (PB?)
    Slow Front Squat: 2x2 @ 140 / 2x2 @ 150 / 2x2@160
    Snatch Pull: 3x5 @ 155
    Snatch Deadlift 3x5 @ 165
    Snatch RDL: 3x6@110 (extra-curricular because my back tightness in the SnDL wasn't perfect)
    Core

    Wednesday
    Block Snatch: 2x3@122.5 / 2x3@127.5 / 3@133
    Power Clean and Power Jerk: 2x2@120 / 2x1@130 / 2x1@137.5
    Slow Back Squat: 3x4@190
    Clean Pull: 5@170 / 5 @ 180 / 5@190
    Press: 5@67.5 / 5@72.5 / 5@75 (=PB)
    Push Press: 3x5@95
    Seated DB OHP: 3x10@30

    Friday
    Deficit Snatch: 2x2 at 110/115/120 / 3@122.5 / 4@127.5 / 3@110 / 3@115 / 3@120
    Deficit Cleans: 3 @ 130 / 3@140 / 3@145
    Clean + Hang + Jerk: 120 / 130 / 2x1@140 (looked and felt great)
    Jerk: 3@140 / 4x3@150
    Slow Back Squat: 3x3@192.5

    Saturday
    Slow Front Squat: 1x3@160 (another RPE drop from last time)
    Snatch: 6x1 @ 125-128
    Clean and Jerk: 6x1@150
    Last edited by Liam; 06-03-2019 at 04:46 PM.

  4. #4
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    Week 4

    Monda marks the heaviest day of the first block, which is (fortunately) followed by the rest of the week on lower frequency/volume, a lot of rehab, and some more rest/recovery focus. Not a week off - but a week shifting from lifting volume to pro-active recovery and preparation for the training ahead.

    Good, because my knee fuckin hurts.

    Monday - Heavier Day

    Snatch + Hang:
    2x1 @ 110 / 120 / 127.5 / 133
    2+2 @ 120 / 125

    Clean + FS + Jerk: 1 @ 140 / 150 / 155

    Knee rehab/pump work: slow leg extension, slow hamstring curls, slow adductor machine: All 5x12.

    Wednesday
    Low Block Snatch: 2x2@120
    Power Clean + FS + Jerk: 2x2@127.5
    Presses, rows, rehab, all that stuff

    Friday
    Slow Front Squat 2x2@160
    Snatch + hang: 4x1@120
    Clean and Jerk: 3x1@130 / 3x1@140
    Clean Deadlift: 5 @ 210 (PB+10) / 2x5 @ 200
    Clean Pull: 3x3@180
    Rehab work for the knee, more pump work



    What a boring week
    Last edited by Liam; 06-09-2019 at 06:04 PM.

  5. #5
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    Week 5

    Post deload, really nice week. Done a lot of sport-psych this week and feel like I'm in a great place with training and rehab. No days without PRs! Madness!

    Monday
    Snatch + Hang: 1+2 @ 117.5 / 122.5 /127.5 then singles at 130 / 132.5 / 135 ("comeback PB", 3kg under all-time PB)
    Clean + FS + JerK: singles at 140 / 150 / 158 ("comeback PB", only 2kg under all-time)
    Slow Paused Back Squat: 3x3 @ 185

    Tuesday
    Block Power Snatch: 2x3 @ 90 / 3x2 @ 95 / 2 @ 100
    Power Clean: 3x2 @ 130
    Front Squat: 2 @ 155/ 160 / 165
    Snatch Pull: 5 @ 160 (lawd)
    Snatch Deadlift: 3x5 @ 170 (PB + a lot)

    Wednesday
    Low Block Snatch 2x2 @ 127.5 / 2x2 @ 133
    Power clean + Power Jerk: 3x2 @ 130 / 1x2 @ 133 (PB?)
    Press: 5 @ 72.5 / 77.5 / 80 (PB + 2)
    Slow-ish Back Squat: 5 @ 200
    Clean Pull: 3 @ 200 / 3x5 @ 170

    Friday
    Deficit Snatch: 2 @ 115 / 122.5 / 127.5 then singles at 130 / 135 / 138 (PB+10, but first time on singles)
    Clean and Jerk: 2 @ 150
    Clean: 2 @ 153
    Jerk: 2 @ 150 / 160 / 170 / 175 (PB+10?) then 2x1 @ 175
    Back Squat: 3x3@190

    Saturday
    Front Squat: 3 @ 150 / 160 / 170 (PB +5?)
    Snatch: 5x1 @ 128-130
    Clean and Jerk: 3 x 1 @ 150
    Pull + Clean + Jerk: 3+1+1 @ 150 / 153 (OOF.)
    Clean Deadlift (no floor contact): 3x5 @ 170

    Sunday
    Power Snatch: 5x2 @ 100 (kept hookgrip throughout, felt much better, will be keeping that for full snatches)
    Power Clean + Power Jerk: 2x2 @ 130 / 2 @ 135 (PB+2 but felt super easy)
    Slow-ish Back Squat: 2x3 @ 200 / 3 @ 208 (first heavy squats in ages, RPE 8 - 8.5, so that's hopefuly)
    Accessories: Pull ups, chin ups, rows, curls, lots of terminal knee extension which is feeling amazing.


    Good week, from a procedural and quantitative point of view.
    Last edited by Liam; Today at 03:41 PM.

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