Ryan's Journal

Mon 19/12/11

Squats
10xBW
10x20kg
5x40kg
3x8x60kg

Press
10x20kg
5x25kg
1x30kg
3x8x32.5kg

Clean
5xBW squats
2x3x20kg
3x27.5kg
2x32.5kg
1x37.5kg
5x3x42.5kg
1+10 front squatx42.5kg
20x42.5kg RDL

Pull Ups
7xBW
3x7x5kg

Wrist Curls/Wrist Extensions
12x7kg, 10x7kg/2x15x3kg

Medicine Ball Slams
4x16x5kg, 4x16x2kg Tabata
 
I woke up on Wednesday morning and for some reason my left knee was killing me. It started to behave around 10am, but I opted out of going to the gym for the rest of the day in case I aggravated it.

Fri 23/12/11

Overhead Squats
10xBW
2x10xstick
5x10kg
3x20kg
5x3x22.5kg

Bench Press
10x20kg
5x32.5kg
3x42.5kg
1x52.5kg
2x8x62.5kg
7x62.5kg

Clean
Squats 5xBW
2x3x20kg
3x27.5kg
2x35kg
1x40kg
3x3x45kg

Deadlift
5x60kg
3x75kg
2x90kg
1x105kg
4x120kg

Cable Row
10x23kg
13x50kg
12x50kg
 
Mon 26/12/11

Squats -- I've decided to switch from low bar PL style to high bar OL style to help my cleans, and snatches when I learn them. Just as I aimed to hit a 140kg low bar back squat in 2011, I'll aim to hit a 140kg high bar back squat in 2012. Today I tested starting weight for the exercise.
10xBW
2x5x20kg
5x30kg
5x40kg
3x5x50kg -- My legs are more than strong enough to go heavier, but I could tell my back and upper traps would have become a problem had I gone any heavier.

Press
10x20kg
5x25kg
1x30kg
2x8x35kg
5x35kg

Clean
5xBW squat
2x3x20kg
3x27.5kg
2x35kg
1x40kg
5x3x45kg
1+10x45kg clean+front squat
20x45kg RDL

Pull Ups
8xBW
8x5kg
6x5kg
5x5kg

Barbell Calf Raise
12x20kg
12x40kg
30x60kg -- purely for a quest on fitocracy.com

Wrist Curls/Extensions
2x12x7kg/18x4kg, 15x4kg
 
Wed 28/12/11

Had a big session today. I normally have physical work to do on Tues/Thur, which takes its toll on my training, and in the past I've always walked home from the gym, which has amounted to some light cardio. But, I didn't have any work yesterday so fatigue was down, and I'm now driving, so no walking afterwards, so I took the opportunity to do some Tabata training at the end of the session for some conditioning (plus some crunches for a quest on fitocracy.com...ahh, the silly things that site entices you to do -_-), and felt very strong while benching and cleaning today compared to how I've been feeling for the last month. I'm quite pleased with that.

Snatch Balance
10xBW squat
10x stick OH squat
5x10kg OH squat
3x20kg
3x25kg
1x25kg -- failed on second rep, decided to take the weight back down to 20kg, which went much more smoothly.
3x3x20kg

Bench Press
10x20kg
5x32.5kg
3x42.5kg
1x52.5kg
3x8x62.5kg

Clean
5xBW squat
2x3x20kg
3x27.5kg
2x35kg
1x42.5kg
3x3x47.5kg

Deadlift
5x60kg
3x75kg
2x90kg
1x105kg
4x120kg

Cable Row
12x23kg
2x13x50kg

Wrist Curls/Wrist Extensions
15x7kg, 12x7kg/18x4kg, 15x4kg

DB Swings
8x15x7kg

Crunches
1x50

Medicine Ball Slams
8x16x2kg
 
Fri 30/12/11

Last training session of 2012.

Squats
10xBW
2x5x20kg
5x30kg
3x40kg
1x50kg
3x5x55kg -- Getting mroe comfortable with the high bar position.

Press
10x20kg
5x25kg
1x30kg
3x5x35kg

Clean
5xBW squat
2x3x20kg
3x27.5kg
2x35kg
1x42.5kg
5x3x47.5kg -- Felt great completing all these sets. The weight's definitely starting to feel heavy on the second and third reps of each set, but form's much much much much much much better than it was last time I was doing "cleans" at this weight. I can tell by the fact that my biceps aren't feeling it.
1+10x47.5kg clean + front squat -- Started feeling mildly claustrophic from about the 7th rep onwards from the pressure at the front of my body vs the tightness in my back to overcome that pressure.
20x47.5kg RDL

Pull Ups/Chin Ups/Neutral Grip Pull Ups/Wide Grip Pull Ups
10/10/10/5 -- for a fitocracy quest. I hate all those other grips, because they all hate my left shoulder. But I got points for it, so yay.

Wrist Curls/Wrist Extensions
12x8kg, 10x8kg/15x5kg, 10x5kg

Goblet Squat/DB Squat
10x8kg/10x8kg -- another fitocracy quest completed. I hate the conventional method of DB squats holding the DBs at the side...seems like a very pointless way to do the exercise. So instead I lay the DBs side-by-side between my feet on the floor, and effectively did dead-squats with them.
 
02/01/12

First training session of 2012. Ah, feels good. I'm moving more in the direction of Olympic lifting, and am now saving back squats for after my snatch/clean work. Other than that, haven't f***ed with my program too tremendously.

Snatch Balance
10xBW squat
10xOH squat w/ stick
3x10kg OH squat
5x3x20kg -- needs quite a bit of work, especially in getting to the bottom to catch the bar, rather than quarter-squatting it and riding it down.
5x20kg OH squat

Press
10x20kg
5x25kg
1x30kg
3x5x35kg

Hang Clean
6x1x20kg
1x25kg
1x30kg
3x35kg -- I finished each set of snatch balances with 1 hang clean, and initiated each set of presses with 1 hang clean.
1x40kg
1x45kg
50kg -- FAIL, and fugly fail at that. I was tempted to just stop right there, but I decided to drop the weight and work back up. And I'm glad I did.
3x40kg
3x45kg
3x3x50kg -- far from failure, I felt like I could have potentially done a slightly heavier weight. Schweet.

Squat
3x50kg
3x5x60kg -- I was surprised at how easy these were, after all the work done before them. Normally if I do something before squats, my squats suffer for it, but it ffelt like the bar was almost just floating up today. Woot!

Cable Row
12x23kg
2x14x50kg -- finally out of the power rack. Shame on the gym members for not ever asking how many sets I had left or if they could work in with me during all the snatche balances, presses, cleans and finally squats I did in the rack.

Wrist Curls/Wrist Extensions
2x12x8kg/18/15x5kg

Tabata DB Swings
6x16x8kg
2x16x5kg
 
Wed 04/01/12

I think I went a bit overboard on pressing stuff today. Oh well, nothing milk can't fix.

Snatch Balance
10xBW Squat
10xStick OH Squat
3x10kg OH Squat
3x20kg
3x3x22.5kg

Power Jerk
2x3x20kg
3x25kg
3x3x30kg

Clean -- on top of the following sets, I finished each set of snatch balances with a clean, and started each set of jerks with a clean.
2x35kg
1x42.5kg
5x3x50kg
1+8 front squat x50kg

Deadlift
5x60kg
3x75kg
2x90kg
1x105kg
5x1x120kg -- 1 single performed every minute. Unsurprisingly, this was much easier than attempting 5x120kg. I'm still sticking with double-overhand grip. Sure, I'd be able to lift more with mixed grip (as demonstrated by having done 5x137.5kg a few months back mixed grip), but it wouldn't do much for keeping my muscles balanced.

Bench Press
10x20kg
5x32.5kg
3x45kg
1x55kg
8x65kg
7x65kg
6x65kg

Pull Ups
5xBW
4x5x6.25kg

Behind-the-Neck Thrusters -- Done for some conditioning. I thought about it recently, and when people do thrusters, they're always done from a front squat. But this generally results in people either having their forearms vertical rather than horizontal in the squat, or starting the press with the elbows too high. Then, as I've been doing snatch balances these last couple days, it occurred to me that you could always try thrusters from a back squat rather than front squat. Other than hitting the back of my neck a couple times while lowering the bar, this actually seemed to be a pretty good position. I almost felt like I wasn't growing a vagina during my sets.
20x20kg
2x8x25kg
5x25kg
 
Fri 06/01/12

Hang Snatch
10x BW Squat
10x broomstick OH Squat
3x10kg
5x3x20kg
1x20kg
3x20kg -- I wasn't sure whether I should be trying these yet or not, given how dodgey my snatch balances have been. Turns out I was right to give them a try, because in almost every rep I landed under the bar below parallel. In the 6th set, I attempted 2 munted reps that I won't count. At that point I knew I had to do a 7th set and get it right, just so that I ended my practice on a successful note.

Press
10x20kg
5x25kg
3x30kg
1x35kg
3x5x37.5kg

Clean -- After starting each set of presses with a clean...
1x45kg
3x3x52.5kg -- The last set was the only one where I really felt in the groove. Oh well, 5x3 on Monday :)

Cable Row
12x23kg
2x15x50kg -- Time to go up the weight and drop back to 8 reps, then work back up again.

Wrist Curls/Wrist Extensions
2x15x8kg/2x15x6kg

Hyperextension/Plank
4x10/30sec superset
 
Wow, the site's quick lock me out from editing today. Obviously the date should be bolded. Also I forgot to log squats. Ahem.

Fri 06/01/12

Squats
3x52.5kg -- After last set of cleans.
3x5x65kg
 
Mon 09/01/12

Hang Snatch
10x BW Squat
10x broomstick OHS
3x10kg
5x20kg OHS
1x20kg
3x3x20kg
1+10 OHS x20kg

Power Jerk
2x3+3 C+J x20kg
3x25kg
1x30kg
3x3x32.5kg

Clean
2x37.5kg
1x45kg
4x3x52.5kg
2x1x52.5kg
10x52.5kg front squat

Deadlift
5x60kg
3x77.5kg
2x92.5kg
1x107.5kg
5x1x122.5kg

Bench Press
10x20kg
5x32.5kg
3x45kg
1x57.5kg
3x5x67.5kg -- After the last rep of the last set, the most fatigued part of my body was....my quads. Betcha didn't see that coming.

Pull Ups
6xBW
3x6x6.125kg
 
Wed 11/01/12

I wasn't sure if I'd be training today, because all yesterday I had soreness right around the xyphoid process, and even just breathing hurt. I was pleasantly surprised to wake up this morning with my chest feeling 95% better, and it didn't give me any grief while training. The only movement that hurts now is trunk flexion. Otherwise I'm all good.

Hang Snatch
2x10 BW squat
5x10kg OH squat
5x3x20kg -- Much more stable than Monday, but still a few iffy reps. Not sure if I'll add weight on Friday.
1+10x20kg hang snatch + OH squat

Press
10x20kg (+3 cleans)
5x25kg (+2 cleans)
3x30kg (+2 cleans)
1x35kg (+2 cleans)
3x5x40kg (+1 clean at start of each set) -- Feels good to have 10kg on each side of the bar again.

Clean
1x45kg
3x3x52.5kg -- I wanted to film these, but when I got my camera out, I realised I'd left the batteries at home -_-

Squat
3x60kg
3x5x70kg

Cable Row
8x23kg
3x8x57kg

Wrist Curls/Wrist Extensions
15x8kg, 12x8kg/6x8kg, 5x8kg

Conditioning
Lunges 20/side -- Bloody oath my hip flexors were tight. They were quite happy to receive a stretch here.
Hyperextensions 10
BW Squats 30
Hyperextensions 10
Push Ups 10
Hyperextensions 10
Jump Squats 10
Hyperextensions 10
Push Ups 20
 
Fri 13/01/12

Hang Snatch
10x BW Squat
10x broomstick OHS
10x10kg OHS
3x20kg
3x3x22.5kg
1+10 hang snatch + OHS x22.5kg

Jerk
2x3x20kg
3x25kg
1x30kg
3x3x35kg -- Left shoulder wasn't happy doing these. Depending on how things go, I may have to take some time off from overhead lifting. Which would suck tremendously.

Clean
2x3x20kg
2x25kg
2x30kg
3x1x35kg
2x37.5kg
1x45kg
5x3x52.5kg
1+10 clean +front squat x52.5kg

Deadlift
5x60kg
3x77.5kg
2x95kg
1x110kg
5x1x125kg

Bench Press
10x20kg
5x32.5kg
2x45kg
1x57.5kg
3x5x70kg -- I'm getting close to PR territory again. oOoOo

Pull Ups
7xBW
3x7x6.25kg
 
Well, after posting the above videos in the Oly lifting section of the bb.com forums, I found I had a lot of work to do, technique-wise. Consequently, today was at least half just doing drills. Lots of hang snatches/cleans and high pulls, and a few full snatches and cleans.

Mon 16/01/12

Snatch Work
10x BW Squat
10x broomstick OH Squat (OHS)
10x10kg OHS
3x20kg Hang Snatch (HS)
5x20kg Snatch High Pull (HP)
3x20kg HS
3x20kg HS
5x20kg HP
5x20kg HP
3x20kg Snatch -- My first ever set of full squat snatches, and from what I could tell, it wasn't completely awful.
3x20kg Snatch
3x20kg HP
3x20kg HS
3x20kg Snatch
3x20kg Snatch + 7x20kg OHS

Clean Work
5x20kg Front Squat
5x20kg Clean High Pull (HP)
5x30kg HP
3x30kg Hang Clean (HC)
5x30kg HP
3x30kg HC
5x30kg HP
3x30kg HC
3x35 Clean -- Feels very awkward trying to do it without stiff-legging it, and I still tended to throw the bar forward rather than up. More stuff to keep on working on. The hang cleans seemed to mostly result in me going straight down rather than forward and down, which tells me the bar probably wasn't being thrown forward too much, so I'm probably getting something right, at least when I break the lift down into segments.
3x40kg HP
3x3x40kg Clean -- Same problem as above still occurring
3x40kg HC
5x40kg HP
3x40kg HC

Squats
5x40kg
3x52.5kg
1x62.5kg
3x5x72.5kg

Leg Curls -- My knees were feeling a bit unhappy after all of the above. My gut told me that some leg curls would make my knees feel happy again, and I was correct.
10x9kg
10x23kg
3x10x30kg

Leg Extensions
30x14kg
 
Wed 18/01/12

Snatch Work
10xBW Squat
10xBroomstick OHS
10x10kg OHS
5x20kg OHS
5x20kg HP
3x20kg HS
5x20kg HP
3x20kg HS
2x3x20kg Snatch
5x20kg HP
3x20kg HS
4x3x20kg Snatch

Clean Work
5x20kg Front Squat
5x20kg HP
5x30kg HP
3x30kg HC
5x30kg HP
3x30kg HC
5x35kg HP
3x35kg HC
5x40kg HP
3x40kg HC
5x40kg HP
5x3x40kg Clean
3x50kg HP
3x3x60kg HP

Front Squat
3x40kg
3x50kg
3x5x55kg -- On the last set I decided to use a belt. The lift felt much more natural that way.
 
Fri 20/01/12

Snatch Work
10x BW Squat
10x Broomstick OHS
10x10kg OHS
5x20kg OHS
5x20kg HP
3x20kg HS
5x22.5kg HP
3x22.5kg HS
5x3x22.5kg Snatch

Clean Work
5x25kg HP
3x25kg HC
5x30kg HP
3x30kg HC
5x35kg HP
3x35kg HC
5x40kg HP
3x40kg Clean
5x3x42.5kg Clean -- I don't seem to be shifting forwards as much, at least it didn't look (or feel) like it when I was there. I took a couple vids today and will get a better idea of whether or not I'm jumping forward much once I look at them.
3x3x50kg HP

Squats
5x40kg
3x52.5kg
1x65kg
3x5x75kg

Bench Press
10x20kg
5x35kg
3x47.5kg
1x60kg
2x4x72.5kg
3x72.5kg -- Not the best day I've had benching. Oh well. Better luck next time. I'm near my last PR on Bench.

DB Bench Press
10x20kg -- Did it partially to get some more volume on the bench, and to do a quest on fitocracy.

Dips
5x18kg assisted -- Also for the fitocracy quest. Don't worry, I can actually do these without assist.

DB Row
2x15x20kg
10x20kg
 
Mon 23/01/12

Snatch Work
10x BW Squat
10x Broomstick OHS
5x20kg OHS
5x20kg HP
3x20kg HS
5x22.5kg HP
3x22.5kg HS
5x25kg HP
3x25kg HS
5x3x25kg Snatch
3x5x25kg OHS

Clean Work
5x25kg HP
3x25kg HC
5x30kg HP
3x30kg HC
5x35kg HP
3x35kg HC
5x40kg HP
3x40kg HC
3x45kg HP
5x1x45kg Clean
3x3x50kg HP
3x40kg FSQ
1x50kg FSQ
3x5x57.5kg FSQ
 
Wed 25/01/12

Snatch Work
10x BWS
10x Broomstick OHS
6x10kg OHS
5x20kg OHS
5x20kg HP
3x20kg HS
3x20kg Snatch
5x22.5kg HP
3x22.5kg HS
3x22.5kg Snatch
5x25kg HP
3x25kg HS
4x3x25kg Snatch
1x25kg Snatch
3x25kg Snatch

Clean Work
5x25kg HP
3x25kg HC
5x30kg HP
3x30kg HC
5x35kg HP
3x35kg HC
5x40kg HP
3x40kg Clean
3x45kg Clean
2x45kg Clean
2x3x45kg Clean
I was going to do another set of cleans, then some more heavy high pulls, then back squats, then maybe bench and pull ups...But my left middle finger randomly ceased up and it hurt to curl it, so obviously I couldn't grip any weights with it, so I called it a day. 'Twas a sad moment in time, having to use straps to hold the barbell up with my left hand so I could pull the weights off with my right.
 
Sat 28/01/12

Snatch Work
10x BWS
10x broomstick OHS
5x10kg OHS
5x20kg OHS
5x20kg HP
3x20kg HS
3x20kg Snatch
5x22.5kg HP
3x22.5kg HS
3x22.5kg Snatch
5x25kg HP
3x25kg HS
3x3x25 Snatch

Clean Work
5x25kg HP
3x25kg HC
5x30kg HP
3x30kg HC
5x35kg HP
3x35kg HC
5x40kg HP
3x40kg Clean
3x3x45kg HC
3x3x45kg HP

Squat
3x45kg
2x57.5kg
1x67.5kg
3x5x77.5kg

Bench Press
10x20kg
5x35kg
3x47.5kg
1x60kg
2x5x72.5kg
3x72.5kg

Pull Ups
8xBW
4x3x6.25kg
4x3xBW
1 failed attempt at a muscle up

Hyperextension
4x10
 
Sat 04/02/12

Squats
10xBW
5x20kg
5x32.5kg
3x45kg
2x57.5kg
1x70kg
3x5x80kg

Bench Press
10x20kg
5x35kg
3x47.5kg
1x60kg
2x5x72.5kg
4x72.5kg

Cable Row
8x23kg
2x8x57kg
12x57kg

Hyperextension
10x20kg
8x20kg
2x10xBW

Assisted Pull Ups for the lulz
100x70kg
 
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