Bruised and Broken
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| dave_rogerson |  | Friday 13th | 13-09-2013 @ 13:06 |
Member 4046, 590 posts | Well today was supposed to be the day that I had my operation however it has been moved to the 4th Oct now. So, today was a day off work and the following: Snatch + 2 hang Snatch: 40,50,60,70 x 3 80: 3 x 3 85: 3 x 3 Cleans: 60,80,100 x 3 110 x 3 112.5 x 3 115 x 3 117.5 x 3 (pb) 110 x2 x 3 Jerk from Rack: 60, 80, 90 100: 2 x 3 105: 2 x 3 110: 2 x 3 Squats: 60, 100 x 3 120 x 3 130 x 3 135 x 3 140 x 3 145 x 3 135 x 2 x 3 Single leg press: 4 sets(2 x volume on bad leg). | ||
| youngy | | ... | 13-09-2013 @ 13:10 |
 crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 kgs @ 84kgs UnEq | Nice sessions, I like your approach. Plenty of work at around 80-90%? | ||
| dave_rogerson | | ... | 13-09-2013 @ 13:28 |
Member 4046, 590 posts | Hey Youngy, Yes mate. Basically, I do a ton of work. The plan is to do about 5 - 6 work sets on my main exercises and with this, I have minimum weights to hit each day. Generally its about 80kg on my snatch exercises and something like 110 on cleans. The days that I feel a bit s**t, I just do the minimum weight and get some sets and reps in and focus on a process goal/technical thing, rather than a weight. So, if I am snatching, it is usually making sure that the bar comes back off the floor and that I get to the bottom. Generally what I find is that things may not feel great for a set or two but then I switch on and the weights become easy. If this happens,I move up. If not, then I get my minimum work in. A good day I would keep moving up in weight and hit a PB of some description, and then maybe do a back off set or two if I have them left. If I am feeling really good, I may try to repeat the PB or try for another. I am mainly working off 3's and 2s at the minute and trying to get a nice, big base. Because I am not technically great yet, this was I get my reps in, which I feel like I really need. So, I have 2 goals: 1) Lift progressively more weight (obv) and 2) Get better technically. At some point, I will need to back off the volume and deload but that would just be a case of getting volume in at the minimum. Seems to be working at the minute. | ||
| dave_rogerson | | Video | 13-09-2013 @ 14:17 |
Member 4046, 590 posts | Maybe letting my hips shoot up a little too much here. I need to keep my hips down and back a little bit more I think during my pull, to keep the chest higher. Obviously leg strength is lacking and I think I tried every delay tactic I could think of in between my reps here (just trying not to rush it  ) but its a rep PB so I am happy. For now. | ||
| youngy | | ... | 13-09-2013 @ 14:24 |
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 kgs @ 84kgs UnEq | dave_rogerson said:Hey Youngy, Yes mate. Basically, I do a ton of work. The plan is to do about 5 - 6 work sets on my main exercises and with this, I have minimum weights to hit each day. Generally its about 80kg on my snatch exercises and something like 110 on cleans. The days that I feel a bit s**t, I just do the minimum weight and get some sets and reps in and focus on a process goal/technical thing, rather than a weight. So, if I am snatching, it is usually making sure that the bar comes back off the floor and that I get to the bottom. Generally what I find is that things may not feel great for a set or two but then I switch on and the weights become easy. If this happens,I move up. If not, then I get my minimum work in. A good day I would keep moving up in weight and hit a PB of some description, and then maybe do a back off set or two if I have them left. If I am feeling really good, I may try to repeat the PB or try for another. I am mainly working off 3's and 2s at the minute and trying to get a nice, big base. Because I am not technically great yet, this was I get my reps in, which I feel like I really need. So, I have 2 goals: 1) Lift progressively more weight (obv) and 2) Get better technically. At some point, I will need to back off the volume and deload but that would just be a case of getting volume in at the minimum. Seems to be working at the minute. It makes alot of sense! Its an approach I will be trying more after my next comp. | ||
| dave_rogerson | | ... | 13-09-2013 @ 14:36 |
Member 4046, 590 posts | youngy said: It makes alot of sense! Its an approach I will be trying more after my next comp. Yeah try it mate,I will defo be reading your log. The thing I like about it is that it allows for good/bad days. | ||
| dave_rogerson | | Weekend | 15-09-2013 @ 14:45 |
Member 4046, 590 posts | Saturday: Did a bunch of light snatches at 70kg then did some weight training for my upper back, not really worth reporting. Sunday: Squats, Paused (long pause!): 60, 100 x 3 120 x 3 125 x 3 130 x 3 132.5 x 3 135 x 2 x 3 Felt OK. Sat in the bottom forever and really focused on accelerating through the sticking point hard. Snatch, from low blocks (just below knee): 40,50,60,70 x 3 80 x 2 x 3 82.5 x 2 x 3 85 x 3 87.5 x 3 (cheap rep PB) These are much improved from last time. Last set was my best by far. Going just below the knee adds something else to think about (which I don't need!), but my bar path and balance was getting better on each set. Completely overpulled the 85kg set and tweaked my shoulder. If feeling Ok next time, will go for 90kg + I think. Power Clean from blocks: 60, 80 x 3 90 x 2 x 3 92.5 x 3 95 x 3 97.5 x 3 100 x 3 (best set, much more aggressive with this) Snatch Grip Deads 120, 140, 160 x 3 (easy) Single leg curl and extension superset 4 sets of 8 - 12 reps each Not a bad session for a Sunday morning. The weights were nothing to talk about but both main lifts got better as the session went on. Tomorrow night will be quite a big session with snatches and clean from the floor, so I kept the deadlifts light. | ||
| dave_rogerson | | Monday 16th | 16-09-2013 @ 18:53 |
Member 4046, 590 posts | am: Strict press, paused 40,50,60x5 70 x 3 80 x 3 85 x 1 90 x 1 70 x 9 (bugger) Felt heavy and I was s**tting bricks about my shoulder. Held out OK though. hen played around with a couple of other exercises I thought would be OK on the shoulder: Single arm press, paused 25kg x 4 x 12 Reverse grip Press, paused 30,35,40,45 x 10 Pressdowns: 3 sets x 12 - 15 The db press and reverse grip presses actually felt really good. I was able to get my lats and scap stable with these which meant that they felt good. Happy about that PM: Snatch 40,50,60,70x 3 80 x 2 x 3 85 x 3 87.5 x 3 90 x 1,miss 2 (became Mangry) 90 x 3 Cleans: 60,80, 100 x 3 110 x 5 x 3 Felt s**t and heavy, just did the minimum Front Squats: 60 x 3 100 x 3 110 x 3 120 x 3 130 x 3 135 x 3 (hard! torso strength lacking) 120 x 3 x 3 Hmm. Pulling from the floor is really off for me on snatches. I felt all over the place today and I was really frustrated with my lifting. The misses at 90 nearly pushed me over the edge because I do not want to be missing reps right now. On a positive, the hang and block work has meant that my hips are fast and strong. Hopefully when we do more work from the floor this will translate into some pbs. Front squats felt heavy, probably because I haven't attempted much on my squats in a while. The 130 was easily the best set. Anyway, no training tomorrow. Probably needed. | ||
| dave_rogerson | | ... | 19-09-2013 @ 13:13 |
Member 4046, 590 posts | Didnt train Tuesday or Wednesday. A combination of life/work commitments and a rotten left shoulder stopped me from training. Anyway: Thursday 19th am: High Hang Snatch: 40,50,60,70 x 3 (feeling awful; stiff sore and slow) 80 x 3 82x5 x 2 x 3 85 x 3 87.5 x 3 92.5 x 3 ( rep P.B) Clean and Jerk: 60,90, 102.5 x 2 110 x 5 x 2 Squats: 60,100,120 x 3 140 x 3 147.5 x 3 140 x 2 x 3 132.5 x 3 What a weird session. My head was not in it, I felt crappy, was cacking it about my shoulder yet hit a rep PB on snatch from hang. Managed to do some clean and jerks which was a surprise however I was being conservative on the shoulder. I've moved my feet out a bit on squats, which actually helps my positions slightly, but feels weird. Anyway, still progressing even with less than stellar days. | ||
| dave_rogerson | | Thursday | 19-09-2013 @ 19:04 |
Member 4046, 590 posts | pm: Strict press, paused: 50, 60, 70 x 5 80 x 6 70 x 6 70 x 8 Then played around on some machines and did some crap for triceps. | ||
| youngy | | ... | 19-09-2013 @ 19:13 |
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 kgs @ 84kgs UnEq | Good looking session despite the shoulder, especially the hang snatch PB! Strong mil press too. | ||
| dave_rogerson | | ... | 20-09-2013 @ 07:20 |
Member 4046, 590 posts | Hey Youngy, Cheers man, really appreciate that. Yeah the shoulder is giving me some jipp, but I am about able to work around it. I find that snatches are generally OK but for some reason jerks are a problem (OH pressing isnt - weird eh). Can't bench though, which is killing me TBH. Yeah was quite happy that I managed to do have a decent session despite being really off. Weird how that happens. | ||
| dave_rogerson | | Friday | 20-09-2013 @ 19:35 |
Member 4046, 590 posts | Well, for the next 3 days (Fri-Sun) I am taking a movement/therapy course, which is pretty intensive and long which basically means that training is unbelievably minimalistic. Today I did my light/volume front squat session during our lunch break: 122.5kg x 5 x 3 That's it. I will say, that having just done one day of this course, that it has made me re-think s**t like how we stretch/mobilize and do corrective exercises and stuff. I overhead a physio today say that this is making her think that she is the worst physio in the world for prescribing the exercises that she does, in the way that she does. Anyway, I'm hoping that I can use this stuff in my training and stop myself from falling to bits and move better and be more mobile. Pissing me off that I am basically missing 3 days of training in order to do it, but I had an opportunity to do this (for free) so it would stupid not to take the opportunity. | ||
| youngy | | ... | 20-09-2013 @ 19:36 |
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 kgs @ 84kgs UnEq | Good stuff. What have you had to re-think? (If its possible to briefly summarize  ) | ||
| dave_rogerson | | ... | 20-09-2013 @ 19:59 |
Member 4046, 590 posts | Oh man, I don't know where to start and to be honest I know too little to do it justice but essentially that: 1. We need to mobilize/move muscles in 3d (the 3 planes of motion), to increase body awareness in 3d space. Doing so improves subconscious mobility and end-ranges, body-awareness and reduces muscle tension. 2.We need to find "centre" in posture. So, we naturally have an ideal posture and that injury, etc. may change where that centre is, leading to kinetic chain dysfunction. If we bring our bodies back to its' natural centre (thinking about centre of mass being in the right position) that dormant muscles and tissues suddenly light up and fire. 3.Muscles and joints work in couples, we all know this, but that fascia connects many muscles and joints together meaning that lengthening/shortening at one muscle leads to an action in other muscles throughout the chain, and that tension or pain in one joint can be the effect of dysfunction elsewhere. One of the guys today felt that my left shoulder problems is likely to stem from my right hip flexor and foot. They could tell this by the way that I walked on the position of the pelvis. 4. When we move and stretch in 3d, considering frontal, sagittal and transverse actions of the muscles, stretching becomes holistic/whole body and not isolated to one joint or limb or movement, meaning that it impacts up and down the kinetic chain because of the interconnection of the muscles. It also serves as a form of training, in a way. However to make things even more complicated, muscles can have different functions due to the placing/ pennation of the proximal and disal fibres. 5. That eccentric muscle action ,braking and deceleration are incredibly important in stimulating changes and that we can take advantage of this using motion. This was not unlike dynamic/ballistic stretching in a way (but was also very different - hard to explain). To be fair, some of it was making sense and some of it I was out of my depth and that writing it as I have above it is hard to visualize what I mean. So, when I have done the course and feel better about what I have learned I will apply it to my training. When I do this, I will write about it here and take videos so you can see what I mean mate. I will say that after doing some of the movements that we did today, I felt an immediate benefit and was interested in trying it out properly. | ||
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