Nice sessions Timbo, those deads look strong
PV: They are coming along nicely. I can't wait to get back to some real weight. Ben is inspiring me.
Skeptic: I've been doing them to improve my catch technique and get used to the high pull phase. Start from the standing position and lower into the stretch then pull.
Ok today was full of suck. I think I was just a bit off and it was wet and cold. I didn't even try the 80kg snatch when I'd planned to pull 85kg. The bench was about the only highlight and it was a bit of suck too.
130kg x1 this wasn't a great rep and I'm lacking tricep strength to lockout.
40kg x6 just plain suck
40kg x7 more suck
couple of sets of however long it takes to make my forearms jelly.
It was playing while I was skipping warming up.
^^ Thanks Jono. I try not to get too down about bad days because, well, they do happen.
Did some cardio this evening as I felt really tired.
6060m in 30mins.
My new knee sleeves were a bit annoying as they kept riding down the knee and needed adjusting. So technically should have gone further in that time.
Measured my heart rate after the session and it was 160bpm for the first 30sec then 140bpm for the minute. So my fitness isn't too shabby in terms of recovery. Down to 96bpm after 5mins.
Excellent effort on the pullups. That's quite a bit of weight. The bench press too is looking quite strong.
I like your snatch too. It's quite respectable. ZING!
The high rep good mornings a few days back is a nice touch to your layout as well.
What are your current goals anyway Tim?
^^ Goals? Pretty much to be competitive with Ben :D
I've swapped over to the ME/DE/RE style of things in the attempts to fix up a couple of weaknesses (hammys, tris) and set some PB's on squats, bench and deadlift. All the while this is meant to help with improving my C&J and snatch.
It's been so long since I've come close to my bench PB that I want to see a new one on that. And after tearing both my hammies I really want to see the positive side of those again with a deadlift PB. I've recently set chinup/pullup PB's so not as fussed about them, but I do want to keep my shoulders healthy. I also haven't come close to my shoulder press PB in years (2reps 50kg DB's) but I'll save that one for later.
ATG Squat 180kg
Bench 150-160kg (basically anything heavier than 140kg)
I'm hoping so Jono. I seem to be on target.
Had a lack of energy and spent too much time cleaning down my weights after C&J and this left me a bit cold for Front Squats. The mud that got on the plates took awhile to get off. I also need to practice my set once I have the bar on my shoulders. I was inhaling unracking and getting set, then when I went to take another breath I found I lost my solid rack position. The last set literally rolled off in the bottom position.
100kg x1 easy rep and I'm loathe to change my weight increases down from 5kg to 2.5kg until after next week.
130kg xmiss rolled off the shoulders in the bottom position, had it otherwise. Need to practice my setup so that I maintain that strong position out of the rack.
SL calf raises - using my new step that I made today
Split squat -dbs
Nice goals Timbo. Why not try 5/3/1 for a while. I've read about people adapting it to Oly lifts. I'm almost tempted to switch to it but I want to let WSB run its course for a bit longer.
Miami: I have no doubt that I'll get it next time. Just got to maintain my good set position.
El Freako: I haven't actually read through that manual yet. Might be good for a break between other programs. I want to keep this one up for another 6-8 weeks, break of some sort, then I want to try a Smolov!!
Pickle: I've just been putting my log into a spreadsheet and came across my back squats from 4 months ago, guess how much it was (130kg). So I can't be unhappy (remembering that I tore both my hammys last Xmas).
Had the day off from work because I felt trash. But this arvo felt fine.
CG floor press
Thick bar DB row
Pushups - placed a lighter plate higher up so that it was on my neck
Plate OH tricep ext
Skippy and Ben: I checked and it wasn't a Smolov that I did last time, it was a Bulgarian squat routine. I hope that bit of madness will serve me well for the future. Although I'll keep this program for awhile longer yet.
PV: I hope I can nail that 130 soon, I think it is all about being fresh.
My hammys messed up the session this evening. They hadn't fully recovered from the last legs session so I battled with my 190kg pull and everything else (check the reps for the GM's and split squat this week compared to last, half!!).
180kg x1 (easy)
190kg xfail (broke the floor but that was it, couldn't figure out why until later in the session)
Thick bar holds - 2.5" grip
140kg 10 secs
SL Donkey calf raise - new step
Donkey calf raise
Low box squat