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Bruised and Broken

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dave_rogersonIconMonday 23rd23-09-2013 @ 19:47 
Member 4046, 590 posts
Well ended up not able to train Sat and Sun and only managed to do some light front squats on Friday. That much time with no activity for me is always a recipe for disaster, or at least a recipe for clunky, slow, tired and uncoordinated for some reason. Knowing my body, the goal today was get rid of some cobwebs. Did this:

am:
Snatch:
40,50,60,70 x 3
80 x 3 x 3
82.5 x 2 x 3
85 x 3

Cleans:
60,80 x 3
100 x 2 x 3
105 x 3
107.5 x 3
110 x 3
112.5 x 3

Front Squats:
60,90 x 3
122.5 x 3
130 x 3
137.5 x 2 (no chance of making 3 so racked it)
130 x 3
122.5 x 3


PM:

Standing Press:
50,60 x 3
70 x 3
80 x 3
85 x 3
90 x 1
95 x 1(felt good, pretty smooth and fast off the chest)
97.5 x 1 (felt awful, heavy, grindy, twisty and slow, lol)
80kg x 6
Would love to press 100kg at 78-79kg BW. That would be nice. My best is 100kg at 83-84kg so to match it a lower body weight would be good progress for me. I thought after the 95 that it may be on today but the difference between 97.5 and 95 was insane

Single arm OH db Press
24 x 8
26 x 8
28 x 8
30 x 8

Could have kept going but was getting busy)

Then did some face pulls and a ton of triceps stuff

dave_rogersonIconTuesday 24th24-09-2013 @ 19:17 
Member 4046, 590 posts
Snatch from High Hang:
40, 50, 60, 70 x 3
80 x 2 x 3
85 x 3
90 x 3
95 x 3 - PB
90 x 3
90 x 3

Clean and Jerk
60, 90 x 2
100 x 2
110 x 3 x 2
112.5 x 2
115x 2
120 x 1

Snatch Pulls
90,100, 110 x 5

Clean deadlift/heavyf**kingpull
140, 180, 200 x 3

Man I was tired and unmotivated going into today. I just couldn't warm up and I was brain tired. I hate brain tired. My job is not physically demanding in anyway shape or form but it means I have to think and do a s**t ton of mental tasks. I find this more fatiguing than physical work sometimes (I did manual jobs for years).

Anyway, hit a pretty big PB on hang snatch, which was cool, and I was really happy that I got 4 sets in above 90kg. This means that my threshold of what I want a work-set to be has increased now. This is exactly what I want. I now want to get regular volume in above 90kg, rather than 80. Clean and jerk just felt heavy as s**t but I was happy to do 120 for a single. This is the heaviest I have attempted since I broke my wrist and the clean was really strong. I was also s**tting bricks on the jerks, so happy to walk away with not hurting my shoulder.

All progress.
dave_rogersonIconLast couple26-09-2013 @ 19:34 
Member 4046, 590 posts
Wednesday:
Paused Squats:
130: 3 x 3
135: 3 x 3

Snatch Grip RDL:
120 12 x 3

Random s**t

Thursday am:
Strict press, paused
50,60 x 8
70 x 8, 6, 6

Z-Press, paused (off racks just below chin)
40,50,55,60,65 x 6

Supersetted with incline rear delts

pm:
Snatch + 2 hang snatch:
40,50,60,70 x 1 + 2
80 x 1 + 2/2
85 x 1 + 2/2
90 x 1 + 1, miss,
90 X 1 + miss + tantrum :-)

Power clean and Jerk
60,90 x 2
100 x 2 x 6

Front squats:
90,110x 3
122.5 x 3 x 4
125 x 3
127.5 x 3

Thursday was a s**t day really. Everything was heavy and uncoordinated. Bit pissed off about the snatches but you take the rough with the smooth. Everything just was not grooving at all. I absolutely annihilated my pubic bone warming up (you all know you've done it at some point) and my bas***d straps kept slipping like mad. I had one awesome set with 85 where I was strapped in tight and it felt great, but was not able to get my straps right after that.

Bugger. I shouldn't complain, I've been PBing most weeks in something lately, so I'm not worried.
youngyIcon...26-09-2013 @ 19:49 
Avatar
crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq		Nice one mate. Still a strong session really, you have been flying lately.
dave_rogersonIcon...26-09-2013 @ 20:09 
Member 4046, 590 posts
Cheers Youngy,
Yeah you are right mate, but you know how it is? These days come and go and have to be expected. You get on a bit of a roll and think you can smash every session. I'm not worried really, just a little frustrated.

Thanks for chiming in, really appreciate the support.
youngyIcon...26-09-2013 @ 20:12 
Avatar
crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq
dave_rogerson said:Cheers Youngy,
Yeah you are right mate, but you know how it is? These days come and go and have to be expected. You get on a bit of a roll and think you can smash every session. I'm not worried really, just a little frustrated.

Thanks for chiming in, really appreciate the support.


Yes its a pain in the arse. You have a good run and think I'm finally breaking through to the next level and then you have a session like that but still.. stronger than a s**t session from before Happy
dave_rogersonIcon...26-09-2013 @ 20:16 
Member 4046, 590 posts
youngy said:
Yes its a pain in the arse. You have a good run and think I'm finally breaking through to the next level and then you have a session like that but still.. stronger than a s**t session from before Happy


You know what, that's a really good way of looking at things and I never considered comparing what I would consider to be a bad session now to one earlier. That's something I think I will remember for future reference.

Cheers.
dave_rogersonIconFriday27-09-2013 @ 20:02 
Member 4046, 590 posts
AM:
Snatch + 2 Hang Snatch (because I was pissed off from yesterday - lol)
Worked up to 80kg for 2 sets

Then did about 8 sets of pendlay rows

PM:
Squats:
60,100,120,130 x 3
140 x 3
150 x 3
155 x 3
142.5 x 2 3
145 x 3

Nice surprise here. The squats felt OK today. Still adjusting to a knees forward squat and the odd rep felt a little mongy here and there but I was definitely good for 160 for 3 today, which is progress. Sooner I get this over 180 the better.

Power Snatch:
40, 50, 60 x 3
70 x 2 x 3
72.5 x 2 x 3
75x 2 x 3

Clean Pulls:
120,130,140 x 5

Then some curls.

Simple easy sesh in preparation for tomorrow, which looks nasty on paper.
dave_rogersonIconLast Couple29-09-2013 @ 14:36 
Member 4046, 590 posts
Saturday:

Snatch-Grip Deadlifts
120,140,150,160,170 x 3

RDLs, from deficit
120kg x 12 x 3

Thats all for Saturday. My Pelvic bone is inflammed to f*ck (kid you not) and my shoulder was dodgy so thought best not to make things worse.

Sunday;

Paused Squats:
60,100,120 x3
130 x 3
135 x 3
140 x 3
142.5 x 3
135 x 3 x 2

Snatch from Block:
Up to 70kg x 3 then had to do some pulls because of the bone, did 90kg for a few sets

Power clean from blocks:
60,80 x 3
90 x 3
95 x 3
97.5 x 3
100 x 3
102.5 x 3
105 x 3 (PB, last rep was dodgy as I sank into it, maybe not a power clean, which is a bit sad as its only light)

Jerk, from Rack (mega careful here, didnt push these)
60,80 x 3
90 x 3
95x 3
100 x 2
105 x 2
107.5 x 2
110 x 2

Then did some single leg stuff. The 142.5 paused squats were the heaviest I have done in a while and 7.5kg up from last time The set at 140 felt really light but I grinded the 142.5, fatigued quickly. Maybe next week take less jumps and get the 145.



dave_rogersonIconMonday 30th30-09-2013 @ 19:23 
Member 4046, 590 posts
AM:
Stuff for shoulders/scaps and a few sneaky curls

PM,
Feeling smashed after work and the 70min drive to the gym. Did the following:

Snatch + 2 Hang Snatch:
40,50,60,70 x 1 + 2
80 x 1 + 2
90 x 1 + 2 x 4

Power clean + Jerk
up to
100kg x 2 x 6

Front Squats
60,90,110 x 3
120 x 3
130 x 3

Done. No joke, I was actually falling asleep in between sets. Actually not too bad of a session. My PB on Snatch + 2 Hang snatch is actually 90kg so getting in some volume at that intensity is pretty good for me right now. I really did not want to do them but thought f**k it, I've got to get above it at some point. The first 2 sets were a little ropey but the last 2 I was much more aggressive. I have this weird philosophy that you sometimes have to desensitize yourself to weights, and I want to get regular volume in above 90kg in order to progress. All is good there.

Power cleans and front squats felt heavy as s**t and I made a deal with myself that if I squatted 130 for a triple I would end it there (rather than do sets and reps at 125).

I've now just set another PB, but in eating any random crap I can find in the cupboard.
dave_rogersonIconUpdate13-10-2013 @ 16:51 
Member 4046, 590 posts
I'm not dead...

Firstly, I deloaded for a week after my last update. It was needed, I started to feel really beat up from the volume but I also noticed that in some of my videos my technique from the floor was rough, so, I spent a week training light and worked on sorting the technical problem out. Basically I was pulling straight from the floor and maybe going around my knees a little, which meant my weight was always forward and I felt like I was chasing the bar. So, I worked on getting my weight and the bar back from the floor and staying flatter on my feet. Seemed to work as I did some nice looking lifts for me, although lifting this way did seem to make the weights feel heavier during the pull, but, also made my hamstrings and glutes really tired. I figure this is a good sign.

And I also finally had my operation on Friday so I am currently typing with one hand. The other is swollen, red with antibacterial die and wrapped up in a ridiculous dressing. I look like hellboy.

Today I did this though:

Paused Squats (with 1 hand on bar):
60,80,100 x 3
120 x 3
130 x 3
140 x 2
145 x 2
137.5 x 3 x 2

Seated leg curls:4 sets of 12, I think
Glute press machine: 3 sets of 12
Standing calf raises: no idea
Shrugs on standing calf raises: 3 x 20 (stupid trap pump on this)

Actually felt Ok on the paused squats and wanted to give 150 a go however it was unstable as you wouldn't believe without having both hands on the bar and it felt like the bar was going to roll down my back.

Glad that I was able to do these though and I will give front squats a whirl tomorrow with a crossover grip. Had to get the Missus to load and unload for me, which was weird. I wish I videod it. Not because I looked that daft (well maybe) but just so you could see the looks on people's faces as they watched me do it (trained in a "Simply Gym"/ old fitness first).
unit94Icon...13-10-2013 @ 17:35 
Avatar
what is everyone's fran time?
Member 3986, 10452 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq		That's some pretty good one handed squats, hope the hand heals up alright!
dave_rogersonIcon...13-10-2013 @ 19:50 
Member 4046, 590 posts
Cheers Paul,

They felt really weird. The weight feels really light but you have to be so careful when you do them and I wouldn't dare do it without a pause either,you have to control it on the way down and up Hoping that I will be able to push Front squats at the minute though and get some leg and trunk strength up while the hand heals over the next couple of weeks or so.

Trying to come up with exercises that I think I can do. I may have to give some 1 hand deadlifts a go or something. Main problem is that I can't drive at the min or load weights too well, at least until I heal a bit more. I love squatting and really need to get stronger legs, so that's no issue, but the machine crap will be old very quickly.

Hope your training is going well mate. Think i will come and watch the Northern open, which you are doing am I right?
dave_rogersonIconSome vids13-10-2013 @ 22:08 
Member 4046, 590 posts
...from last week's deload.

Just trying to bring the bar back and get more posterior chain into the lifts. Happier with how these look compared to before. Hopefully when I am able to do them again I can carry on from where I left off with these.



unit94Icon...13-10-2013 @ 23:24 
Avatar
what is everyone's fran time?
Member 3986, 10452 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
dave_rogerson said:Cheers Paul,

They felt really weird. The weight feels really light but you have to be so careful when you do them and I wouldn't dare do it without a pause either,you have to control it on the way down and up Hoping that I will be able to push Front squats at the minute though and get some leg and trunk strength up while the hand heals over the next couple of weeks or so.

Trying to come up with exercises that I think I can do. I may have to give some 1 hand deadlifts a go or something. Main problem is that I can't drive at the min or load weights too well, at least until I heal a bit more. I love squatting and really need to get stronger legs, so that's no issue, but the machine crap will be old very quickly.

Hope your training is going well mate. Think i will come and watch the Northern open, which you are doing am I right?


Just squat squat squat! Front then back. Have you tried Zercher squats? they might be good for some hip strength. Machines are so boring Iol. Yeah I'll be lifting at northerns I'm gonna go for 260 total which is the qualifying total for under 23 britains.

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