Joining the Resistance II

  • Thread starter Deleted member 382931
  • Start date
Su, 8.1.17
Power Snatch:
bar x 5; 40kg x 5
60kg x 2
65kg 2x1
70kg x 1

Power Clean & Push Press:
60kg 5x1+1
65kg 3x1+1
70kg 3x1+1
75kg 2x1

Front Squat:
60kg x 5
80kg x 5
90kg x 3
100kg x 3

OHP: bar x 10; 42,5kg x 8; 50kg x 8; 55kg x 5
Chins: 6/6/7
Dips: 3x6
Sup. Bent Leg Raises: 3x6

Bike: 30 min – 12km

Easy. This day will be somewhat of an assistance day with low-rep Oly-lifts and supplemental squats and presses. The handstand drills I started last year (and slacked of on) strengthened and stretched my wrists, so now I can get into a quite decent front rack.
 
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Tue, 10.1.17
Power Snatch:
bar x 5; 40kg x 5
60kg 2
67,5kg 2x1

Squat:
60kg x 5; 80kg x 5
105kg x 5
120kg x 3
132,5kg x 3
120kg x 3
105kg x 5

OHP:
bar x 10; 40kg x 5
52,5kg x 5
60kg x 3
67,5kg x 3
60kg x 3
52,5kg x 8

Chins: 3x7
Dips: 3x6
Sup. Bent Leg Raises: 3x7

Had some errands to run, no cycling.
 
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BJJ (mo)
Class was heavy on takedowns, especially the low singles and follow ups.
After that some nasty smash passing from standing.


Th, 12.1.17
Bench:
bar x 10; 60kg x 5
75kg x 5
85kg x 3
95kg x 3
85kg x 3
75kg x 8

Deadlift:
60kg x 5; 90kg x 5; 120kg x 5
140kg x 5
160kg x 3
180kg x 1

Bench was easy, deads were hard. Only jack, had to drive my dad to get some x-rays on short-call.
 
BJJ (friday)
Quite a strenuous class, techniques covered were drop seoi and the double-under/leg drag pass from last time.
The rounds, falls and calisthenics banged me up good, I can definitely feel the strain on my shoulders and thighs.


Su, 14.1.17
Power Snatch:
bar x 5; 40kg x 5
60kg x 2
65kg x 1

Power Clean & Push Press:
60kg x 2+2

Front Squat:
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 3

OHP:
bar x 10
45kg/52,5kg/60kg x 5

Chins: 7/6/6
Dips: 3x6
Sup. Bent Leg Raises: 3x7
Hammer Curls: 12kg 2x12

Bike: 30 min – 12km

Overhead lifts were nasty, overnight my upper back and shoulders thightened up. Moved on after a few reps and got some good sets of squats in, albeit with some self-conquest. The second half of the workout went uphill and cleared most ailments, but I look forward to tomorrows rest day.
 
Was on my way to BJJ on monday, but after standing on the train plattform for quite a while the next couple of trains were canceled.

Tue, 17.1.17
Power Snatch:
bar x 5; 40kg x 5
60kg 3x3

Squat:
60kg x 5; 80kg x 5
100kg x 3
112,5kg x 3
125kg x 5
112,5kg x 3
100kg x 8

OHP:
bar x 10; 40kg x 5
50kg x 3
55kg x 3
62,5kg x 5
55kg x 3
50kg x 6

Chins: 8/7/7
Dips: 3x7
Sup. Bent Leg Raises: 3x7

Bike: 30 min – 12,5km

Snatches felt like crap, wobbly and slow. Squats went quite well, I started to play around with a) the pointers of the Ed Coan/Mike Bell squat session and b) only hitting depth but not going atg. Most of the problems I have with the squat seem to stem from the loss of stability after going deep down and the inability to recover.

The funny thing is, the movement now feels half as long and twice as stable. Let's see what I can get out of that change.
 
Bloody public transport!! I feel your pain, have stood on many a crowded train platform only to find the trains have been cancelled.
 
BJJ
Lots of single leg/low single/ankle pick drilling, stand up sparring and positional rolling.
Got slammed by one of the newer white belts, didn't even get my guard open ffs.
 
Tue, 19.1.17
Deadlift:
60kg 2x5; 100kg x 5
130kg x 3
150kg x 3
170kg x 3
200kg x 1

Squat:
60kg/70kg/80kg x 5

Bench:
bar x 10; 50kg x 5
70kg x 3
80kgx 3
90kg x 5
80kg x 3
75kg x 5

Chins: 8/7/5
Bike: 42 min – 18,5km (Needed to finish the Jocko Willink JRE podcast)

Had an old school buddy work in and show him some main lifts. He's a big fellow with 120kg/190cm+, but just decided to start more seriously and try my style of working out. I'll probably lend him my copy of Starting Strength and steer him a bit, if he wants to.

Deads felt fine, I'm happy with how smooth 200 feels again. Upper body exercises took a hit due to my left arm taking a beating yesterday. One purple belt caught me repeatedly with shoulder locks, arm bars and kimuras on that side, so I played it cautiously today.
 
Sa, 21.1.17
Power Snatch:
bar x 5; 40kg x 5
60kg x 2
65kg x 2
70kg x 1

Power Clean & Push Press:
60kg x 3+3
70kg x 2+2
75kg x 1+1
80kg x 2

Front Squat:
60kg x 5
80kg x 3
90kg x 3
100kg x 3
110kg x 1

OHP:
bar x 10
35kg x 10
42,5kg x 10
50kg x 7

Hammer Curls: 10kg 3x12
Pushdowns: 18kg 3x15

Bike: 35 min – 15km

My left elbow still bothered me, so I tried to get some blood flow with some arm exercises. Probably should do them more, the superset two above took ~3 min.

Take-home of this session:
1) I should do an upper body warm-up (heavy on the front rack)
2) More volume on push presses and front squats, e.g. 10 EMOM sets (and maybe cut the strict presses)
 
Tue, 24.1.17
Power Snatch:
bar x 5; 40kg x 5
60kg x 2
65kg x 2

Squat:
60kg x 5; 80kg x 3
90kg x 5
105kg x 5
120kg x 5
105kg x 5
90kg x 5

OHP:
bar x 10
45kg x 5
52,5kg x 5
60kg x 5
52,5kg x 5
45kg x 5

Chins: 8/8/6
Dips: 8/7/7
Sup. Bent Leg Raises: 3x8

Bike: 35 min – 15,5km

Tough piece of work for the main lifts, but it seems to me like progress happens in the second half.
 
Tu, 31.1.17
Power Snatch:
bar x 5; 40kg x 5
60kg x 2

Squat:
60kg x 5; 80kg x 3
105kg x 5
120kg x 3
132,5kg x 2
120kg x 3
105kg x 5

OHP:
bar x 10; 40kg x 5
52,5kg x 5
60kg x 3
67,5kg x 2
60kg x 3
52,5kg x 6

Chins: 8/8/7
Dips: 7/4/4

Caught a rather persistent cold last week and didn't want to aggravate it further. Squatting felt harder than it should, rest was passable.
 
BJJ
One of these sessions you almost forego, but are absolutely worth it.
Got pointers on seoi nage, drilled an ankle pick off a feint and some utterly needed guard passing tactics.
 
Th, 2.2.17
Bench:
bar x 10; 50kg x 5
75kg x 5
85kg x 3
95kg x 4 (too overeager, more in the tank)
85kg x 3
75kg x 10

Deadlift:
60kg x 5; 90kg x 5; 120kg x 3
150kg x 5
160kg x 3
180kg x 1 (brittle legs from yesterday)

Squat: 60kg/70kg/80kg x 5
Chins: 8/8/6
Dips: 7/8/4
Hanging Bent Leg Raises: 3x5

Bike: 45 min – 20km
 
BJJ - friday
5min of strict burpees as a warmup. Ankle picks. Guard passing.

Open mat
Rolled half an hour with our heaviest (and most senior blue belt), after that single rounds with coach and a few white belts. Sprinkled in some seoi nage drills. Tired.
 
Su, 5.2.17
Power Snatch:
bar x 5; 40kg x 5; 60kg x 2

Power Clean & Push Press:
40kg x 3+3
60kg 12x1+1

Front Squat:
60kg x 5; 80kg x 3
90kg x 2
100kg x 2

Chins: 8/8/5 (supersetted with)
Dips: 8/8/5

Hanging Bent Leg Raises: 3x6 (supersetted with)
Hammer Curls: 14kg 3x8
Pushdowns: 22kg 3x12

Bike: 45 min – 19,6km

Somehow my right wrist/thumb area still is acting up a lot, especially on snatches, I need to fix this. Switching to Tokar progression on front squats and push presses to what @Urban is doing, which means this day will be entertaining for the next couple of months.

Got a massive pre-bowl pump in the second half of the workout, so now off to food and beer.
 
Tue, 7.2.17
Power Snatch:
bar x 5; 40kg x 5
60kg 4x2

Squat:
60kg x 5; 80kg x 5
100kg x 3
112,5kg x 3
125kg x 6
112,5kg x 3
100kg x 5

OHP:
bar x 10; 40kg x 5
50kg x 5
55kg x 3
62,5kg x 5
55kg x 3
50kg x 10

Chins: 8/7/6
Dips: 8/6/6
Hanging Bent Leg Raises: 3x7

Bike: 30 min – 13km

Still feeling the super bowl sunday, got into bed at 0615 and out 4h later on monday.
Snatches and squats are coming around, slight upper body fatigue from last week.
 
Th, 9.2.17
Bench:
bar x 10; 50kg x 5
70kg x 3
80kg x 3
90kg x 7
80kg x 3
70kg x 10

Deadlift:
60kg x 5; 100kg x 5
130kg x 3
150kg x 3
170kg x 3

Squat:
60kg/70kg/80kg x 5
 
BJJ - friday
Felt dizzy and nauseous, but dragged myself to class.
Topic was different ways to get the armbar from mount.

Su, 12.2.17
Power Snatch:
bar x 5; 40kg x 5
60kg x 2
65kg x 2
70kg 2x1

Power Clean & Push Press:
40kg x 3+3
60kg 6x2+2

Front Squat:
60kg x 5
75kg x 3
87,5kg 5x3

Chins: 8/8/4
Dips: 8/8/4
Hanging Bent Leg Raises: 3x8
BE: 3x10

Having had the realization that I've never done any upper body mobility with purpose, I started with doing a lot of banded front rack mobilisation inbetween sets, which helped tremendously and quickly. The pain in my right thumb base vanished to a great degree. With some effort, I might even be able to get into a proper OHP position with the bar resting on the delts.
 
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Monday - BJJ
5 min of strict burpees, half hour takedown drills and sparring, half hour positional sparring from mount.
Worked two minutes on an armbar on a tough blue belt and got it with 5s on the clock and almost finished one of our best purple belts with a arm triangle.

Tue, 7.2.17
Power Snatch:
bar x 5; 40kg x 5
60kg x 2
65kg x 2/1

Squat:
60kg x 5; 75kg x 5
90kg x 5
105kg x 5
120kg x 5
105kg x 5
90kg x 5

OHP:
bar x 10
45kg x 5
52,5kg x 5
60kg x 5
52,5kg x 5
45kg x 5

Chins: 8/8/5
Dips: 3x8 (almost certainly a PR)
Sup. Leg Raises: 3x4

Bike: 45 min – 19,5km

After front squats on sunday and grappling yesterday I had no juice for the quick lift. I probably needed a deload two weeks ago, but I'd decided to push through this month as I'll be away the first three weeks of march anyway.
 
I hit a wall after last weeks lifting session and my quads just flipped me the finger. I think I jumped into too much too soon. Rested until saturday, went skiing the whole day on 2h of sleep and was pretty hungover on sunday.

Tue, 21.2.17
Bench:
bar x 10; 50kg x 5
75kg x 5
90kg x 3
100kg x 3
90kg x 3
80kg x 5

Power Snatch:
bar x 5; 40kg x 5; 60kg x 2

Squat:
60kg x 5; 80kg x 5
105kg x 5
120kg x 3
132,5kg x 3
120kg x 3
105kg x 5

The power rack was taken, so switched from planned OHP to improvised benching.
Benching and squatting felt good with some short, easy top sets.
 
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