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Ryan's Journal
- Thread starter Goldfish
- Start date
I got sick on Sunday night. Hadn't trained all week, but did a light session this evening before work to get some skill development in for the snatch and the split jerk. I still haven't got the snatch happening, but I did get okay at power snatching the bar into position and doing overhead squats (which I've always felt too awkward trying to do in the past).
Snatch Work
OHS 5x15kg
Snatch 1st pull to knees 5x20kg
Snatch 1st pull above knees 10x20kg
Snatch-grip RDL 5x20kg
OHS 3x20kg
OHS 1x20kg
OHS 5x3x20kg
Split Jerk
2x3x20kg
3x3x25kg
Front Squat / RDL
3x25kg/4x25kg
3x25kg/10x25kg
Pull Ups
5x6
2x5
Total: 40
Snatch Work
OHS 5x15kg
Snatch 1st pull to knees 5x20kg
Snatch 1st pull above knees 10x20kg
Snatch-grip RDL 5x20kg
OHS 3x20kg
OHS 1x20kg
OHS 5x3x20kg
Split Jerk
2x3x20kg
3x3x25kg
Front Squat / RDL
3x25kg/4x25kg
3x25kg/10x25kg
Pull Ups
5x6
2x5
Total: 40
Mon 14/02/11
Squats
2x5x20kg
5x37.5kg
3x55kg
2x72.5kg
5x90kg
2x3x90kg -- The first set of squats takes too much out of me.
Bench Press
2x5x20kg
5x32.5kg
3x45kg
2x57.5kg
4x67.5kg
3x67.5kg
2x67.5kg -- That's none too impressive, either.
Deadlift
2x5x60kg
5x72.5kg
3x85kg
2x97.5kg
2x110kg -- Nor is this.
Standing Calf Raise
6x32.5kg
3x6x67.5kg -- At least this worked out alright.
Pull Ups
4x6
Total: 24
Squats
2x5x20kg
5x37.5kg
3x55kg
2x72.5kg
5x90kg
2x3x90kg -- The first set of squats takes too much out of me.
Bench Press
2x5x20kg
5x32.5kg
3x45kg
2x57.5kg
4x67.5kg
3x67.5kg
2x67.5kg -- That's none too impressive, either.
Deadlift
2x5x60kg
5x72.5kg
3x85kg
2x97.5kg
2x110kg -- Nor is this.
Standing Calf Raise
6x32.5kg
3x6x67.5kg -- At least this worked out alright.
Pull Ups
4x6
Total: 24
Wed 16/02/11
I only had an hour to work with before work, so I mostly just did some technique work on power snatch and overhead squat.
OH Squat
5x15kg
2x3x20kg
3x3x25kg
Power Snatch
4x3x25kg
Pull Ups/Dips
10x3/10x3
**and during my shift...**
Standing Calf Raise
7x32.5kg
3x7x67.5kg
Barbell Curls
3x8x20kg
Rope Pushdown
3x8x6 plates
Mentally, I'm getting sick of SS. Physically, I feel wiped out after the first heavy set of squats, and don't feel good again until I get to the assistance work about an hour later. I'm feeling inclined towards starting the Texas Method within the next week to see if A) I can handle it better and B) I can keep up progression.
I only had an hour to work with before work, so I mostly just did some technique work on power snatch and overhead squat.
OH Squat
5x15kg
2x3x20kg
3x3x25kg
Power Snatch
4x3x25kg
Pull Ups/Dips
10x3/10x3
**and during my shift...**
Standing Calf Raise
7x32.5kg
3x7x67.5kg
Barbell Curls
3x8x20kg
Rope Pushdown
3x8x6 plates
Mentally, I'm getting sick of SS. Physically, I feel wiped out after the first heavy set of squats, and don't feel good again until I get to the assistance work about an hour later. I'm feeling inclined towards starting the Texas Method within the next week to see if A) I can handle it better and B) I can keep up progression.
Another quick, light session yesterday.
Fri 18/02/11
OH Squat
2x3x20kg
3x25kg
3x3x27.5kg
Power Snatch
3x3x27.5kg
Press
3x27.5kg
2x35kg
4x40kg
Calf Raise
8x32.5kg
3x8x67.5kg
Pull Ups
5x7 (total 35)
**During my shift**
BB Shrugs
8x32.5kg
3x8x67.5kg
BB Curl/Rope Pushdown
3x9x20kg/3x9x6plates
Fri 18/02/11
OH Squat
2x3x20kg
3x25kg
3x3x27.5kg
Power Snatch
3x3x27.5kg
Press
3x27.5kg
2x35kg
4x40kg
Calf Raise
8x32.5kg
3x8x67.5kg
Pull Ups
5x7 (total 35)
**During my shift**
BB Shrugs
8x32.5kg
3x8x67.5kg
BB Curl/Rope Pushdown
3x9x20kg/3x9x6plates
Mon 21/02/11
As alluded to a couple posts back, I decided to start Texas Method this week. I hope I'm doing this right. I didn't have time for assistance work today, so I only do squats, press and power cleans.
Squats
2x5x20kg
5x35kg
3x50kg
2x65kg
5x5x80kg with 3-5min rest between each set. Even at this lighter weight, I still moved fairly slowly on the last rep of each set.
Press
2x5x20kg
5x22.5kg
3x25kg
2x27.5kg
5x5x30kg
Power Clean
3x35kg
2x40kg
5x3x45kg
Basic plan is this:
Mon 5x5 (or 5x3 for cleans) sets across at a moderate weight - squats, bench/press, cleans. Assistance: 3x6 calf raise, pull ups (as I have been doing).
Wed 3x3 sets across at a light weight - overhead squats, power snatches. Pull ups superset with dips, 3x7 calf raise.
Fri 1x5 - squats, press/bench, deadlift. Assistance 3x8 calf raise, pull ups.
I'm lifting below capacity for now so that I'll (hopefully) be reaching my PR's in 3-4 weeks and setting new PR's afterwards.
ETA: It'll be interesting to see how my legs are feeling tomorrow, after increasing volume on squats by an extra 2 sets.
As alluded to a couple posts back, I decided to start Texas Method this week. I hope I'm doing this right. I didn't have time for assistance work today, so I only do squats, press and power cleans.
Squats
2x5x20kg
5x35kg
3x50kg
2x65kg
5x5x80kg with 3-5min rest between each set. Even at this lighter weight, I still moved fairly slowly on the last rep of each set.
Press
2x5x20kg
5x22.5kg
3x25kg
2x27.5kg
5x5x30kg
Power Clean
3x35kg
2x40kg
5x3x45kg
Basic plan is this:
Mon 5x5 (or 5x3 for cleans) sets across at a moderate weight - squats, bench/press, cleans. Assistance: 3x6 calf raise, pull ups (as I have been doing).
Wed 3x3 sets across at a light weight - overhead squats, power snatches. Pull ups superset with dips, 3x7 calf raise.
Fri 1x5 - squats, press/bench, deadlift. Assistance 3x8 calf raise, pull ups.
I'm lifting below capacity for now so that I'll (hopefully) be reaching my PR's in 3-4 weeks and setting new PR's afterwards.
ETA: It'll be interesting to see how my legs are feeling tomorrow, after increasing volume on squats by an extra 2 sets.
Wed 23/02/11
Overhead Squat
3x20kg -- My right wrist was feeling strained holding the barbell overhead, and hasn't been feeling quite right since Saturday, so I switched to front squats, which were more comfortable.
Front Squats
3x20kg
3x25kg
3x30kg
3x35kg
3x3x40kg
Pull Ups/Dips
5x6/5x6
Standing Calf Raise
7x40kg
3x7x70kg
Overhead Squat
3x20kg -- My right wrist was feeling strained holding the barbell overhead, and hasn't been feeling quite right since Saturday, so I switched to front squats, which were more comfortable.
Front Squats
3x20kg
3x25kg
3x30kg
3x35kg
3x3x40kg
Pull Ups/Dips
5x6/5x6
Standing Calf Raise
7x40kg
3x7x70kg
Mon 28/02/11
Squats
2x5x20kg
5x37.5kg
3x52.5kg
2x67.5kg
5x5x82.5kg -- I'm really feeling it now.
Bench Press
2x5x20kg
5x30kg
3x37.5kg
2x45kg
5x5x52.5kg
Power Cleans
2x3x20kg
3x27.5kg
2x35kg
1x42.5kg
5x3x47.5kg
I intended to do 3x6 calf raises and 3xAMRAP pull ups, but I had a PT client arrive for his session as I finished my power cleans, and forgot about the calf raises and pull ups afterwards (I only realised I hadn't done them when I was almost home after work).
Squats
2x5x20kg
5x37.5kg
3x52.5kg
2x67.5kg
5x5x82.5kg -- I'm really feeling it now.
Bench Press
2x5x20kg
5x30kg
3x37.5kg
2x45kg
5x5x52.5kg
Power Cleans
2x3x20kg
3x27.5kg
2x35kg
1x42.5kg
5x3x47.5kg
I intended to do 3x6 calf raises and 3xAMRAP pull ups, but I had a PT client arrive for his session as I finished my power cleans, and forgot about the calf raises and pull ups afterwards (I only realised I hadn't done them when I was almost home after work).
Wed 02/03/11
Front Squats
2x3x20kg
3x27.5kg
2x32.5kg
1x37.5kg
3x3x42.5kg
Press
2x5x20kg
5x22.5kg
3x25kg
2x27.5kg
3x3x30kg
Standing Calf Raise
7x40kg
3x7x67.5kg -- As I went to unload the weights and realised I'd forgotten to put 1x5kg on one side of machine, I suddenly understood why the exercise had been so easy. I decided, then, I had to do at least 1 set of 72.5kg.
7x72.5kg
Pull Ups
4x8
Front Squats
2x3x20kg
3x27.5kg
2x32.5kg
1x37.5kg
3x3x42.5kg
Press
2x5x20kg
5x22.5kg
3x25kg
2x27.5kg
3x3x30kg
Standing Calf Raise
7x40kg
3x7x67.5kg -- As I went to unload the weights and realised I'd forgotten to put 1x5kg on one side of machine, I suddenly understood why the exercise had been so easy. I decided, then, I had to do at least 1 set of 72.5kg.
7x72.5kg
Pull Ups
4x8
Fri 04/03/11
Squats
2x5x20kg
5x40kg
3x57.5kg
2x75kg
4x92.5kg -- I don't know what happened. Maybe I didn't warm up properly, maybe I was suffering from reduced sleep last night, maybe I hadn't eaten enough today, maybe my form was just off...but it felt awkward from the very start of the set. I decided to do a second set to make up for the fact that I hadn't gotten 5 reps.
2x92.5kg
Bench Press
2x5x20kg
5x32.5kg
3x42.5kg
2x52.5kg
5x62.5kg
Deadlift
2x5x60kg
5x72.5kg
3x85kg
2x95kg
5x105kg
Calf Raise
8x40kg
3x8x72.5kg
Pull Ups
3x8, 2x6 (total 36)
Shrugs
8x40kg
3x8x72.5kg
***********
Mon 07/03/11
Squats
2x5x20kg
5x37.5kg
3x55kg
2x70kg
5x5x85kg
Press
2x5x20kg
5x25kg
3x27.5kg
2x30kg
5x5x32.5kg
Power Clean
2x35kg
1x42.5kg
2x50kg
3x50kg
3x1x50kg -- I find this quite interesting. The sets at 47.5kg last week really didn't feel like much of a challenge at all. Then this...first set, the third rep attempt just turned into a dodgey high pull...same with the second rep attempt of the third set. I decided to only bother trying 1 rep on the last two sets. It goes without saying, I won't be increasing the weight next week.
Pull Ups
1x10
2x7
Squats
2x5x20kg
5x40kg
3x57.5kg
2x75kg
4x92.5kg -- I don't know what happened. Maybe I didn't warm up properly, maybe I was suffering from reduced sleep last night, maybe I hadn't eaten enough today, maybe my form was just off...but it felt awkward from the very start of the set. I decided to do a second set to make up for the fact that I hadn't gotten 5 reps.
2x92.5kg
Bench Press
2x5x20kg
5x32.5kg
3x42.5kg
2x52.5kg
5x62.5kg
Deadlift
2x5x60kg
5x72.5kg
3x85kg
2x95kg
5x105kg
Calf Raise
8x40kg
3x8x72.5kg
Pull Ups
3x8, 2x6 (total 36)
Shrugs
8x40kg
3x8x72.5kg
***********
Mon 07/03/11
Squats
2x5x20kg
5x37.5kg
3x55kg
2x70kg
5x5x85kg
Press
2x5x20kg
5x25kg
3x27.5kg
2x30kg
5x5x32.5kg
Power Clean
2x35kg
1x42.5kg
2x50kg
3x50kg
3x1x50kg -- I find this quite interesting. The sets at 47.5kg last week really didn't feel like much of a challenge at all. Then this...first set, the third rep attempt just turned into a dodgey high pull...same with the second rep attempt of the third set. I decided to only bother trying 1 rep on the last two sets. It goes without saying, I won't be increasing the weight next week.
Pull Ups
1x10
2x7
Wed 09/03/11
Front Squats
2x3x20kg
3x27.5kg
2x35kg
1x40kg
3x3x45kg
Bench Press
2x5x20kg
5x30kg
3x37.5kg
2x45kg
3x3x52.5kg
Pull Ups
6x8 (48 total!)
Standing Calf Raise
7x40kg
3x7x75kg
I got the urge to do some running afterwards, so I spent about 15min on the treadmill, which helped build up an appetite, which is good.
Front Squats
2x3x20kg
3x27.5kg
2x35kg
1x40kg
3x3x45kg
Bench Press
2x5x20kg
5x30kg
3x37.5kg
2x45kg
3x3x52.5kg
Pull Ups
6x8 (48 total!)
Standing Calf Raise
7x40kg
3x7x75kg
I got the urge to do some running afterwards, so I spent about 15min on the treadmill, which helped build up an appetite, which is good.
Mon 14/03/11
Squat rack was taken when I arrived (at least it was taken by people actually doing squats, instead curls as it often is). It would have been awkward to work in with the people already there, and I opted to do bench press first instead. Fortunately that didn't mess with my squatting too badly, although I had to put a little more effort into psyching myself up for squatting after benching.
Bench Press
10x20kg
5x30kg
3x40kg
2x47.5kg
5x5x55kg
Squats
10x20kg
5x37.5kg
3x55kg
2x72.5kg
4x5x87.5kg
3x87.5kg
Power Clean
2x3x20kg
3x27.5kg
2x35kg
1x42.5kg
5x2x50kg
Standing Calf Raise
6x40kg
3x6x77.5kg
Pull Ups
1x11
1x3
Squat rack was taken when I arrived (at least it was taken by people actually doing squats, instead curls as it often is). It would have been awkward to work in with the people already there, and I opted to do bench press first instead. Fortunately that didn't mess with my squatting too badly, although I had to put a little more effort into psyching myself up for squatting after benching.
Bench Press
10x20kg
5x30kg
3x40kg
2x47.5kg
5x5x55kg
Squats
10x20kg
5x37.5kg
3x55kg
2x72.5kg
4x5x87.5kg
3x87.5kg
Power Clean
2x3x20kg
3x27.5kg
2x35kg
1x42.5kg
5x2x50kg
Standing Calf Raise
6x40kg
3x6x77.5kg
Pull Ups
1x11
1x3
Tue 15/03/11
I did an hour-long cardio session this evening for work. I was helping out one of the other instructors, and I did all the exercises with the participants. I've come to the conclusion that one of the following is true:
- I actually have really good cardiovascular fitness (from someone who hasn't done any more than 2 cardio sessions/month since 2009, this is unlikely).
- The group I was training with were extremely unfit/deconditioned (more deconditioned than the guy who hasn't done any serious cardio training in 2 years).
- The group I was training with need to add a can of Harden Up to their supplement list.
I say this because, while it was enough to get the heart rate up and break a sweat, it all felt pretty low intensity to me.
I did an hour-long cardio session this evening for work. I was helping out one of the other instructors, and I did all the exercises with the participants. I've come to the conclusion that one of the following is true:
- I actually have really good cardiovascular fitness (from someone who hasn't done any more than 2 cardio sessions/month since 2009, this is unlikely).
- The group I was training with were extremely unfit/deconditioned (more deconditioned than the guy who hasn't done any serious cardio training in 2 years).
- The group I was training with need to add a can of Harden Up to their supplement list.
I say this because, while it was enough to get the heart rate up and break a sweat, it all felt pretty low intensity to me.