29th Feb 2012 - Small Update

Ok, so a bit of a change of pace for the next few weeks - at least unti lI get back from Sligo with Stephanie, then I will get onto Matt's 9week program.

I havent really been keeping track but I have done a few of my own sessions mixed with lots of mat time in my place with Matt...

Wed 29th 

Pretty much rolled for 3 hours with Matt, broken up into 2 sessions

Tue 28th

Rolled for 2 hours with Matt.

Mon 27th

Squat 120/130/140kg x 2 , 150/155 x 1 - 155 PR

Push Press 3 x 5 70kg

Barbell Row 3 x 5 70kg

Hanging Leg Raise 2 x 10

* Got a squat PR today, Rob was going for it so I thought fuck it. Was thinking about a 160 attempt but happy to take the 155, back feels good!! Delighted with this. 

Fri 24th 

1. Incline Bench 4 x 5 - 70,72.5,75,77.5kg

2. Pull ups 2 x 10 , chins 1 x 10

3a. DB Bench Press 3 x 10 30kg
3b. Chinese Rows 3 x 10/10 30kg

4. Tricep Pushdowns 3 x 10 32kg

Test Week D5

(Fri did bjj for 1.5hours)

Sat 18th

Power Snatch Max heavy single - 65kg

C+J - heavy single - 90kg

Front Squat heavy double 120kg


Power Snatch was so and so. This was a PR but with a little bit of practice, there is a lit more in the tank. The C+J was fun. The 90kg was a bit ropey but the first time I've done this in over a year. 


Front squat was tough but do-able.

Test Week D4

Thurs 16th

Mid-hang (power) clean - 3RM; 90% x 3 x 2  -> 80kg / 70kg

    - Power snatch - 70% x 3 x 3  45kg

    - Clean deadlift - 5RM  120kg - was holding back here as I felt tight

    - Good morning - 3 x 5  0kg - back felt tight so didnt go heavy

  

30 sec rest after each interval:

50 hand - hand swings

2 tgu's

40 hand - hand swings

4 tgu's

30 hand - hand swings

6 tgus

20 hand - hand swings

8 tgu's

10 hand - hand swings

Back was pretty tight so held back, survived the session. More stretcing and patience and I should be fine!

Test Week D3

Overhead Squat - 2RM; 90% x 2 x 2 70kg / 62.5kg


The 70kg x 2 - I should have told Rob I was only going for 2 reps - my bad!



Push Press 90% (of mondays 5RM) x 5 x 3 62.5kg

Back Squat 90% (of mondays 5RM) x 5 x 3 107.5kg

Barbell Row 90% (of mondays 5RM) x 5 x 3 67.5kg

Side Plank 2 mins x 2 each side

*My back started to get tight before the session started. I was worried about the squats but got through them. The push press was hurting my right shoulder - I JUST NEED TO STRETCH!!!! Missed this last night after the deadlifts as I had to coach. 


Interestingly, the side planks were tough on my right side....possibly a core weakness as well as tight hips?


Overall, solid session and happy enough! OFF to stretch and foam roll now...

Test Week D2

1. Mid Hang (Power) Snatch 3RM; 90% x 3 x 2 50kg/45kg

2. Power Clean 70% x 3 x 3 70kg

3. Snatch Deadlift - 5RM 110kg

4. RDL 3 x 5 80kg

4sets no rest
15 KB Swings 24kg
20 KB Topside Halfmoons 16kg

Good session. Back held up ok. I didnt have my oly shoes so the power snatches just felt wierd. Happy enough with the power clean, didnt over analyze it, just got aggressive. I held back a bit on the deadlfit as I didnt want to push my back too much, had a little bit more in the tank but happy. Same with the rdls. Conditioning was good, weight was probably right as my back was a little tight from the deadlifts - gotta stretch tomorrow but feel good after this.

Test Week D1

Split Jerk 4rm;90% x 4 x 2sets - 80kg 3rd rep was shit / 70kg

Push Press 5rm;90% x 5 x 2sets - 70kg / 62.5kg

Back Squat - 5rm;90% x 5 x 4sets 120kg / 107.5kg

Barbell Row - 5rm;90% x 5 x 2 75kg / 67.5kg

Hanging Leg Raise 3 x 10reps

Felt good today. I though the back would give me a bit of grief but all good. The squats felt fast.

120kg x 5

Tuesday 7th Feb (Back in the game)

Start of a new Cycle. This week is a test week to see how the back holds up. This will dictate the following 8 weeks. 

W1D1

Split Jerk 4rm;90% x 4 x 2sets - 75kg / 67.5kg

Push Press 5rm;90% x 5 x 2sets - 70kg / 62.5kg

Back Squat - 5rm;90% x 5 x 2sets 110kg / 100kg

Barbell Row - 5rm;90% x 5 x 2 70kg / 62.5kg

Hanging Leg Raise 3 x 10reps

Played around with starting with my elbows higher on the jerk (after watching donny shankle videos!!) and it made a big difference. This actually felt quite comfortable today, my shoulders didnt feel 'pinched' at all afterwards.

Push Press felt solid, bit more in the tank.

Squats felt strong. Really tried to attack the reps. I may have held back slightly in weight as my back wasnt feeling great coming into the session but it was fine afterwards. I was also trying out a new weights belt. Took a bit of getting used to but I think its going to stay.

Barbell row felt strong enough. I still suck at the hanging leg raises - I need a higher bar.

All in all good session - went a lot better than I would have said going into it.