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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; 06-16-2019 at 03:41 PM.

  6. #6
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    Week 6
    Good week, but feeling horrendously worn down. You might not like it, but this is what functional overreaching feels like.

    Monday
    Snatch + Hang: singles to 140 (PB + 2)
    Clean + FS + Jerk: singles to 160 (equal PB, but huge right now)
    Slow-Eccentric Paused Squat: 3@ 180 / 190 / 195 / 200 (PB+5? 10?)

    Tuesday
    Power Snatch + Snatch: 5x2+1 @ 100 / 3x1+1 @ 105 / 1+1 @ 110
    Power Clean + Power Jerk: 2+1 to 130 / 1+1 to 145 (PB+5?)
    Front Squat: 2x2 @ 150 / 2x2 @ 160 / 1x2 @ 170 / 1x2@175 (equal PB?)
    Snatch Pull: 3x3@170 (PB - definitely felt like something clicked with this movement. Weak back, needs to get better.)
    Press: 70x8 (PB but wanted 10. Soon.)
    Finished off with seated DB Press, curls, rows, all that good stuff

    Wednesday

    I had to have a chat with myself as I was initially very disappointed. I came into this session feeling 5/10 physically, so the goal was just to get a 5/10 performance and maximise what I had in the tank. Left it all out there today, can't wait to taper a little next week - definitely feels due!

    Snatch: 2x1@130 / 5x1@135 (PB with no straps but that's not a real PB - deffo does add confidence though)
    Clean: 3@140 / 3@150 / 1@160 (felt awfully tired and difficult)
    Jerk: 3@150 / 3@160 / 2@165 / misses at 170 LOL

    Core to finish because my back feels weak and shit. Can't wait for rest day.

    Friday
    Snatch waves: 2@120/125/130 + 2@125/130/1@135 + 2@130/2x2@135
    Power Clean + Clean + Jerk: 1@120/125/130/135/135/140
    Back Squat: 2@213 / 2x2@193 (paused slow-eccentric)

    Good confidence-builder despite still carrying big fatigue and being strapless. Feels good.

    Saturday
    Tapering down a little before some heavy singles this coming week. Feels good technically, but awful at a muscular level. Moved well tho.

    Paused Snatch + Snatch: 2x1+1 @ 110 / 115 / 120
    Power Clean + Clean + Jerk: 2x1 @ 120/130
    Clean and Jerk: 3x1@140

    That's all I did. Shortest session I can remember, but everything looks nice technically so now just resting up and we'll see what is in the tank next week.
    Last edited by Liam; 06-22-2019 at 03:46 PM.

  7. #7
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    Week 7

    Monday
    Snatch: 4x2@110
    Power Clean + Clean + Jerk: 3x1@130
    Paused Back Squat: 2x1@210

    Wednesday
    Snatch: 2x1 @ 120 / 125 / 130 / 135 and 1@140 (strapless PB yay)
    Clean and Jerk: 5x1@145 (technique work)
    Accessories

    Friday
    Paused + Back Squat: 1+2@220 (RPE 8.5, enormous PB, beltless too - feels like 220x5 is in the tank once more!)
    Block Snatch: 2@130 / 2x1@130
    Power clean: 3x2@130
    Accessories

    Saturday
    Muscle Snatch + Snatch Balance: 3x3+3 @ 50
    Snatch + Balance: 3x1 to 110
    Snatch (Pause in the catch): also 3x1@110
    Power + Clean + Jerk: 3x1@120
    Clean + Clean + Jerk: 3x1@130

    Just ticking over. Having a lot of thoughts about where I go next with training.

  8. #8
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    New Program
    Interesting adaptation of the previous program, made some tweaks and appended a whole 4-week structural/technical prep block to the start. Will have some similarities but definitely more closely suited to current/chronic needs. Should be good.

    Week One

    Monday
    Slow-Eccentric Front Squat: 4x5 @ 130 + 1x5 @ 140
    Hang Snatch: 5x3 @ 105
    Power Clean + Hang Clean: 8x1+1 @ 120
    Jerk Dip + Jerk: 8x2+1 @ 120
    Floating Clean Deadlift: 5x5 @ 160

    Feels good, technical improvements incoming.

    Tuesday
    Block Pull + Power Snatch: 5x3 @ 90
    Block Pull + Power Clean: 8x1 @ 110
    Push Press + Paused Jerk: singles 50-100kg
    Power Jerk + Paused Jerk: 8x1 @ 120kg
    Floating Snatch Deadlift: 5x5 @ 130
    Good Morning: 4x6 (light, just working through upper back stuff)

    Wednesday
    Slow-Eccentric Paused Front Squat (2ct): 1x3 @ 140, 3x3 @ 150, 1x3 @ 160
    Snatch: 5x2 @ 115
    Power Clean + Clean: 8x1 @ 120
    BTN Jerk: 5x3 @ 127.5
    Press: 3x5 (60 / 70 / 75) and 3x10 @ 60
    Floating Clean Pull: 3x3 @ 140 / 3x3 @ 150

    Friday
    Paused Back Squat: 3x2@200
    Paused DL + Snatch: 3x2+1 @ 110 / 3x2+1 @ 115 / 3x2+1 @ 120
    Clean+ Hang Clean: 2x1 @ 130 / 2x1@135 / 2x1 @ 138
    Dip + Jerk: 2x2+1 @ 130 / 2x2+1@135 / 2x2+1 @ 140
    Press: 3x8@70 (equal PB but for sets. Maybe BW press someday.)

    Saturday
    Slow-Eccentric Paused Front Squat: 1x4 @ 130 / 2x3 @ 140 / 2x2 @ 150
    Snatch: 5x2 @ 118
    Clean + Jerk: 2x2+1 @ 135 / 2x2+1 @ 138 / 2x2+1 @ 140
    Floating Snatch Deadlift: 5x5@130 (again, ugh)

    Sunday
    Pull + Block Power Snatch: 5x2@100 (moved really well)
    Pull + Block Power Clean: 5x2@117.5
    BTN Jerk: 3x3@130
    Last edited by Liam; 07-08-2019 at 06:17 PM.

  9. #9
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    Week two
    We're kicking each other's ass, it's a real love-hate relationship over here with this program.

    Monday
    Slow-Eccentric Front Squat: 2x5 @ 150 / 1x5 @ 160 (I don't even know how much PB is going on here, but there's a lot)
    Hang Snatch: 3x3 @ 105 / 3x3 @ 115
    Power Clean + Hang Clean: 8x1+1 @ 127.5
    Jerk Dip + Jerk: 4x2+1 @ 125 / 2x2+1 @ 135 / 2+1 @ 145 / 2+1 @ 153
    Floating Clean Deadlift: 3x5 @ 163 / 2x5 @ 175

    Tuesday
    Block Pull + Power Snatch: 5x2 @ 100 - 105
    Block Power Clean: 3x2 @ 70 (warm-up for turnover)
    Power Clean: 5x2 @ 125
    Push Press + Paused Jerk: 8x1 @ 100-125 (PB on the Push Press by 5)
    Floating snatch Deadlift: 3x5 @ 142.5 / 2x5 @ 150

    Wednesday
    Slow-Eccentric, Paused Front Squat: 1x3 @ 160 / 1x2 @ 170 / 1x1 @ 180 (PB for the variation, not QUITE a max)
    Snatch: 4x2 @ 125 / 1x2 @ 130 (felt really good! impressed with myself since i'm fatigued af)
    Power Clean + Clean+ Jerk: 4x1 @ 128 / 2x1 @ 133 / 2x1 @ 138 / 1x1 @ 143 (PB for the power, and a really comfortable lift overall)
    BTN Jerk: 5x2 @ 125-130
    Floating Clean Pulls: 3x3 @ 160 / 2x3 @ 168 / 1x3 @ 175

    Groovy. Physio tomorrow. Feels good right now, even if I'm consistently tired and hungry and feeling slow before I get lifting. Training is going well, just feels like it's sapping the energy from everything else in life. Fortunately, it's top priority.

    Thursday (Physio)
    Really good session today - identified some issues in the joint of the wrist itself, which means mobilisations-with-movement are the go-to. Seems to be letting up slowly, just got some carpal compression which could be to blame for the pain in the front rack I'm experiencing.

    Scap issues are actually likely related to rib-angle, which is good because it shifts the problem away from what I thought it was. This means that - rather than just being a stubborn issue - it should respond well to some new forms of stretching.

    On top of scap issues not being scap issues, the internal/external rotation on my left shoulder seems to be a low-level issue. Snatches yesterday didn't experience serious problems, so I'm going to accessorize the program to more internal/external stuff. Will be good to address it, and I'm feeling really optimistic about regular physio.

    Expensive but a great investment!

    Friday
    Paused Back Squat: 3x2@210 (good weight, but gassed my legs/back ever since)
    Deadlift + Snatch: 4x1 @ 125 / 3x1 @ 130 / 1x1 @135
    Clean + Hang Clean: 5x1 @ 140
    Dip + Jerk: 5x2+1 @ 140

    Saturday
    Slow-Eccentric Paused FS: 2x3 @ 150 / 1x3 @ 160
    Snatch: 5x2 @ 120
    Clean + Clean + Jerk: 4x1 @ 145 / 1 @ 150
    Floating Snatch Deadlift: 3x5@130 (backed off, feeling rough)

    Sunday
    Pull + Block Power Snatch: 2x2 @ 90 / 2x2 @ 100 / 2x2 @ 108
    Pull + Block Power Clean: 5x3+1 @ 120 (some pandas in there, feels like progress on a movement I'm bad at)
    BTN Jerk: 4x2 @ 130 (just movin')
    Paused Good Morning: 4x6 @ 50 (just trying to get some upper back and work on external rotation in end ranges)
    Did some fun power and core stuff afterwards.
    Last edited by Liam; 07-14-2019 at 06:39 PM.

  10. #10
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    Week Three

    Can't wait to get out of the paincave next week and take some time to recover/supercomp. Feels like the most extreme, pure example of deferred gratification in my life. Speed characteristics have str8 fucked off and everything feels like molasses but keeps working so I'm excited to see how it all pans out 4-8 weeks down the line.

    Program is effectively 2x4 where each block is 3 progressive + 1 Intense Monday/Deload week then a neat little 3-week wave and taper. Nothing crazy, but should feel good in the next block as we start tapering the volume and strength work to get more specific. Just sick of being weak and having a shit CJ.

    Monday
    Slow-Eccetric Front Squat: 5 @ 155 / 5 @ 160 / 4 @ 165 (intentional, nothing missed, PB+a bit)
    Front Squat: 170x5 (fuckin PB mate. Feels easy with the bounce back in there even if we got a bit light-headed on rep 2 and had to adjust.)
    Hang Snatch: 3x2 @ 120 / 3x2 @ 125 / 2x2@133 (felt tough with zero legs, but only one miss - at 133 - so it's definitely still a nice little result.)
    Power Clean + Hang Clean: 2x1 @ 125/ 2x1 @ 133 / 2x1 @ 138 / 2x1 @ 140 (trying to get this to be a power 'minimum' but it's tough)
    Dip + Jerk: 8x2+1 @ 135 - 145
    Floating Clean Deads: 4x4 @ 165 (nice and light, just working back position throughout)

    Tuesday
    Pull + Block Power Snatch: 3x2 @ 100 / 1x2 @ 110
    Block Power Clean: 5x2 @ 120 (lots of lighter work here, feels like its paying off slowly in all CJ work)
    Push Press + Paused Jerk: 8x2+1 from 100 to 125, 1x1+1 @ 130 (push press PB+5)
    Press: 8 @ 70 / 4x6 @ 60
    Floating Snatch Deadlift: 4x4 @ 150
    Whole bunch o' Accessories and Core

    Wednesday
    Worst/hardest day on the program. Felt 100% gassed by the front squats and had far too many snatch misses. Fucksake.

    Paused Front Squat: 175x2 (PB) / 185x1 (PB+5)
    Snatch: 1x2 @ 128 / 3x2 @ 130 / 2x2 @ 133 (horrendously difficult - my body had just phoned it in. Perhaps 5 missed reps, so a lot more sets than intended to earn these '6x2' ugh)
    Power Clean + Clean: 6x1 120-140 (trying to make 140 a regular power clean)

    Friday
    Paused Back Squat: 2@215 / 2@220 (PB - can smell that 500lbs double now, boiz)
    Paused Deadlift + Snatch: 3x1@120 / 3x1@125 / 3x1@130 / 1@135
    Power Clean + Clean + Jerk: singles @ 120 / 130 / 135 / 140
    Power Clean + Jerk: 1@145 (PB power clean, looked easy enough but backed off the top of the pull a LITTLE too much)

    Body is at it's limits so tomorrow will be a nice little potentiating/recovery day and rock on Monday!
    Last edited by Liam; 07-19-2019 at 02:22 PM.

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