Joining the Resistance II

[Deleted member 382931]

Yesterday: BJJ
Good session, the single legs start to smooth out and a few things klicked with the knee shield.

Tu, 12.1.16 – C32W2D1
Power Snatch:
bar x 5; 50kg x 3
60kg x 2
72.5kg 3x2

Squat:
60kg x 5; 80kg x 3
100kg x 5
115kg x 5
130kg x 10 (PR)

Bench:
bar x 10; 50kg x 5
80kg x 3
105kg 5x2

Chins: 5x5
RDF: 40lbs 3x10

Our coach didn't destroy us (too badly) yesterday, so I thought about blowing some gas on a rep PR. Best one at that range was 127x8. The first 6 reps were easy, after that one rep at a time. Solid, vertical, deep and with a bit to spare.

 

[golvmopp]

Pushing your 10RM in the squat is the shit, innit? :-D

 

[Flash_Monsta]

 

[Deleted member 382931]

Th, 14.1.16 – C32W2D2
Supported L-Sit: 2x30s

OHP:
bar x 10; 40 x 5
52.5kg x 5
60kg x 5
67.5kg x 5
60 x 5

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

Chins: 5x5
Dips: 5x5

Although I took yesterday off, this felt harder than it should.

 

[Deleted member 382931]

Yesterday: BJJ
Pressure passing, good times.

Sa, 16.1.16 – C32W2D3
Power Snatch + OHS:
bar x 5; 40kg x 3
60kg x 2

Squat:
60kg x 5; 90g x 3
120kg x 2
140kg 5x2

Bench:
bar x 10; 50kg x 5
75kg x 5
85kg x 5
95kg x 5
80kg 3x5

Shrugs:
180kg 3x5
200kg 2x5;

Pull-Ups: 5x5

My lower back has not yet adjusted to the work load, so this was tough. I need to keep an eye on recovery, sleep and food might become a problem if continued in the same fashion. On the other hand, my body weight is consistently below 95kg since christmas, so I'm in the last strokes to get the christmas bloat off.

 

[Deleted member 382931]

Yesterday: BJJ
Another good session in the books, we spent a lot of time drilling similiar sequences/combinations.


Tu, 19.1.16 – C32W3D1
Power Snatch:
bar x 5; 50kg x 3
60kg x 2
70kg 2x1
77.5kg 2x1

Squat:
60kg x 5; 90kg x 3
115kg x 5
130kg x 3
145kg x 3
180kg x walkout

Bench:
bar x 10; 50kg x 5
80kg x 3

Chins: 5x5
Hammer Curls: 12kg 3x10

Initially I planned to work up to a 1RM snatch, but either I fucked up my right arm on the first 77 I caught sloppily or some aftereffect of yesterdays mat time (both plausible). Squats were meh and I had to stop benching because of the stinging pain from my shoulder to my wrist. Tried to get some blood into the area and will take a rest day tomorrow.

 

[Chad R. Thundercock]

Hello. Just checking in.

Get some ibuprofen for that shoulder, mate.

 

[Deleted member 382931]

Th, 21.1.16 – C32W3D2
Supported L-Sit: 40s, 30s

OHP:
bar x 10; 40 x 5; 50kg x 3
60kg x 5
67.5kg x 5
75kg x 3 (PR)
60 2x5

Deadlift:
60kg x 5; 90kg x 5; 120kg x 3
150kgx 5
170kg x 3
200kg 2xF (misloaded, misgrooved, too little rest inbetween, whatever)

Chins: 5x5
Dips: 5x5

Shoulder and elbow are reasonably well, fortunately, because I'm not that much of a friend of painkillers.
Somehow messed the last deadlift single up, although it was a tad heavier than programmed, I couldn't get it above my knees, which was strange.

 

[Deleted member 382931]

Sa, 23.1.16 – C32W3D3
Squat:
60kg x 5; 80g x 5
100kg x 3
120kg x 3
140kg x 2
150kg x 1
160kg x 1
170kg x F

Bench:
bar x 10; 50kg x 5; 70kg x 5
85kg x 5
95kg x 3
105kg x 3
80kg 3x5

Pull-Ups: 5x5

I'm going skiing tomorrow, so I didn't want to wreck myself (or my shoulder more specifically). Good reps on squat, I smoked the 160, but rounded over and ran into a wall on 170 so my spotter gave me a nudge.

 

[Deleted member 382931]

Ski trip in the books, I had a great time with three of my buddies. Perfect conditions, had most slopes for ourselves until noon and got some fair amount of distance out of the day.

BJJ
Tonight we worked of the back-take from guard, I drilled with a girl (literally) half my size and rolled with some heavier guys afterwards. First time I trained with such a weight advantage, but it forced me to keep focused.

 

[Deleted member 382931]

Tu, 26.1.16 – C33W1D1
Power Snatch:
bar x 5; 50kg x 3
60kg x 2
67.5kg 5x3

Squat:
50kg x 5; 80kg x 5
105kg x 3
120kg x 3
135kg x 5

Bench:
bar x 10; 50kg x 5
80kg x 3
100kg 5x3

Chins: 5x6
Rear Delts: 40lbs 3x10

A surprisingly solid day, nothing hurts and the two american football players from a local team I was working in with wanted to recruit me straight into their offensive line.

 

[Deleted member 382931]

Th, 28.1.16 – C33W1D2
Supported L-Sit: 2x40s

OHP:
bar x 10; 40 x 5
55kg x 3
65kg x 3
72.5kg x 3
55 3x6

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

Chins: 5x6
Dips: 5x6

Slow session. Didn't sleep to well, I'm hungry as all hell and I should be studying more than I currently am doing.

 

[Flash_Monsta]

Any closer to that 240kg deadlift?

 

[Deleted member 382931]

I think you won't lose sleep in the immediate future over my deadlift progress. I'll finish this cycle as planned, dick around for 1-2 weeks and then start the Base Building block of Tactical Barbell, which means 5 weeks of straight conditioning work. After that, I'm going to lift very similiarly to now, with the addition of a few conditioning session (and maybe one boxing session, fingers crossed).

My best guess is by july, depending on how my squat develops. If you make good headway on Jugg, you might be first, but I wouldn't forget the possibility of me just slapping 240 off the floor when I'm in a pissed off mood.

 

[Deleted member 382931]

BJJ
Arm-drag set-up to single leg to back-take from guard and variations, not half bad.
Barely ate anything before leaving work, so I was in some kind of brain fog. Inhaled a protein bar and a banana to regain basic brain function.

 

[Deleted member 382931]

Sa, 30.1.16 – C33W1D3

Power Snatch + OHS:
bar x 5; 50kg x 3
60kg 3x2

Squat:
60kg x 5
85g x 5
110kg x 3
130kg 5x3

Bench:
bar x 10; 50kg x 5
80kg x 3
90kg x 3
100kg x 6
80kg 4x6

Shrugs:
180kg 2x5
200kg 3x5


Pull-Ups: 5x5
Hammer Curls: 12kg 3x12

2h session

 

[Deleted member 382931]

Yesterdays squat sets made me aware of something: I might slow down my decent too much. I got into that habit to counteract my early tendency to dive-bomb into squats, loose tension and fold over. Now, as I think I start to grasp the whole 'bending the bar over your back' adage, it might be time to speed my reps up bit by bit, because right now I'm not catching any bounce.

Seperate from this, something I need to set my alarm to:

 

[Chad R. Thundercock]

Yesterdays squat sets made me aware of something: I might slow down my decent too much. I got into that habit to counteract my early tendency to dive-bomb into squats, loose tension and fold over. Now, as I think I start to grasp the whole 'bending the bar over your back' adage, it might be time to speed my reps up bit by bit, because right now I'm not catching any bounce.

Dude, this is what I'm trying to fix right now too. The slow, shaky controlled descent instead of a smooth drop with a bounce at the bottom. An oly coach told me to work on my speedwork with light weights to remedy this.

 

[Deleted member 382931]

Tu, 2.2.16 – C33W2D1
Power Snatch:
bar x 5; 50kg x 3
60kg x 2
72.5kg 2x2

Squat:
60kg x 5; 80kg x 3
100kg x 5
115kg x 5
130kg x 5

Bench:
bar x 10; 50kg x 5
70kg x 3
90kg x 3
107.5kg 5x2

Interesting day today, initially this seemed to become a punch-the-clock workout. Focused on sweeping and bringing the bar to the hips on snatches, worked like a charm up unto the last rep. With the preceding reps going smoothly, I got careless on the lockout and cought it waaayyyy behind my head. With an incline-chest-machine standing a hands width behind me, I pulled it forward from the brink of double key locking myself. During that, my vertebrae and shoulder joints made some funky meat processing sounds, but fortunately nothing's wrecked beyond some mild soreness. Amazingly, I must have rearranged some things to where they belong, because my neck stiffness and tensions are gone. I declare this a success.

Not wanting to push my luck, I proceeded onto squats. Speeding up the reps by about 20% was great, no back rounding, no fatigue, just bounce and lock out. That was fun, something I could never say about squats. Bench was slightly affected by my dislocation attempt, should probably have lightened the load, but not that much of a problem.

 

[Deleted member 382931]

Had an interview for a bachelors thesis and two exams yesterday, so I decided to cut the lifting session. Jiu-Jiutsu got scratched for a similiar reason, was dead tired and I need to prepare for another two exams on monday and tuesday. My shoulder feels fine, so I'll lift tomorrow, make up deads and press, and then spend the next one and a half days at my desk.

I'm scratching shrugs for the time being, as effective as they are, I suspect they contribute to the increased frequency of headaches in the recent past. I'm doing back extensions and decline situps instead, which I should be doing more anyway. Everything else is (what a surprise) working like a charm, I love this set-up.