Tim's Journeyman Log

[El Freako]

Cleans and deads are looking good grandad!

 

[tim290280]

^^ I was happy with the deadlift. Hammys finally didn't feel like the limiter so I should progress again pretty quickly.

 

[PrinceVegeta]

Nice sessions Timbo, those deads look strong

 

[Skeptic]

I should start doing some hang cleans... I've done them before and they are hard.

 

[tim290280]

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.

Snatch
20kg x5
40kg x5
60kg x2
70kg x1
75kg x1

Pullups
BW x3
BW x3
20kg x3
27.5kg x5
27.5kg x4
27.5kg x3

Bench
60kg x8
80kg x3
100kg x2
110kg x2
115kg x1
120kg x1
125kg x1
130kg x1 this wasn't a great rep and I'm lacking tricep strength to lockout.

Fatman pullup
20kg x15
20kg x10

Pushup
20kg x13
20kg x10

Skull crushers
45kg x8
40kg x6 just plain suck

BB bicep
45kg x6
40kg x7 more suck

Thickbar hangs
couple of sets of however long it takes to make my forearms jelly.

Soundtrack:

It was playing while I was skipping warming up.

 

[PrinceVegeta]

Solid session eventhough u feel it didnt go as planned, tommorow will be an awesome day of training for you, I guarantee it!

 

[tim290280]

^^ 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.

 

[Clint]

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?

 

[tim290280]

^^ Goals? Pretty much to be competitive with Ben

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.

Goal List:
ATG Squat 180kg
Deadlift 225kg
Bench 150-160kg (basically anything heavier than 140kg)
Snatch 100kg
C&J 120kg

 

[PrinceVegeta]

Setting some nice goals there Tim, u will get them in no time man!

 

[tim290280]

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.

C&J
20kg x5
40kg x5
60kg x2
70kg x1
80kg x1
85kg x1
90kg x1
95kg x1
100kg x1 easy rep and I'm loathe to change my weight increases down from 5kg to 2.5kg until after next week.
100kg x1

Front Squat
60kg x2
70kg x1
80kg x1
85kg x1
90kg x1
95kg x1
100kg x2
110kg x1
120kg x1
125kg x1
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
22kg x8
32kg x8
37kg x6
42kg x6
42kg x6

SLDL
85kg x2
8 sets

GM
42.5kg x20
42.5kg x20

Split squat -dbs
17kg x20
17kg x12

Soundtrack:

 

[miamiracing]

damn nice workout man! sucks about the front squat.. you prob. nail it next time !!

 

[El Freako]

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.

 

[Pickle]

nice sessions timbo im motivated love ur front squats even if u felt off on them.

 

[tim290280]

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.

Snatch
20x5
40x5
60x1
70x1

Snatch jerk
75x2
8 sets

Chinups
35x2
8 sets

Standing OHP
55x8
2 sets

CG floor press
80x2
9 sets

Thick bar DB row
32x20
32x15

Pushups - placed a lighter plate higher up so that it was on my neck
10kg x20
10kg x10

DB bicep
17x12
17x8

Plate OH tricep ext
20x15
20x8

Soundtrack:

 

[El Freako]

Smolov, bitching!

 

[Skeptic]

Smolov

 

[PrinceVegeta]

Nice C&J and fronties tim, ull get the 130 in no time!

 

[tim290280]

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!!).

Hang clean
20kg x5
40kg x3
60kg x1
67.5kg x2
5 sets

Deadlift
100kg x2
140kg x1
160kg x1
170kg x1
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
2 sets

SL Donkey calf raise - new step
20kg x8
40kg x8
60kg x8
60kg x10
60kg x8

Donkey calf raise
60kg x12
60kg x14

Low box squat
60kg x2
80kg x1
100kg x2
5 sets

GM's
40kg x10

Split squat
40kg x10

Soundtrack:

 

[PrinceVegeta]

Nice looking session despite having fatigued hammy's Timbo, those thickbar holds must be hard!