[The Blind Monk]

Solid session. Nothing mind blowing but the sort of thing that if you can line enough of them up together, good things are going on. I alternated between front squat, bench and some kind of face pull/rear delt type excercise.
Front Squat
20x5 30x3 40x2 50x1 60x1 70x1 80x1 95x4,4,4,4
Bench Press
20x5 30x3 40x2 50x2 60x2 70x1 77.5x5,5,5,5,5
Face Pulls/Rear Delts
ManyxMany
Nautilus Curls
60x10 110x10,6
Magnum Preacher Curl
10x12,8
Less than last time but numbers aren't really that important. Too pumped vs too weak to do more reps.
MedX Laterals
60x10 100x15,15,14

Cleans and snatches tomorrow.

[liftorrot]

Solid front squats !

[The Blind Monk]

Messed about for two hours or so. Got a 72.5kg clean but my elbows don't like me. Full Squat cleans to 70kg. Pretty happy with that. Got hungry though, so left. Started being more serious with foam rolling pre session and my knees have stopped hurting.

[Becca]

(Original post by The Blind Monk)
Messed about for two hours or so. Got a 72.5kg clean but my elbows don't like me. Full Squat cleans to 70kg. Pretty happy with that. Got hungry though, so left. Started being more serious with foam rolling pre session and my knees have stopped hurting.

It's all about the rehab. I've been doing some stretches for knees that they said on CalStrength would get rid of patellar tedonitis and they have. Try and do them at least once a day, it only takes 5 mins but once I'm sitting in front of the TV after a day at work and training I find it really hard to force myself to do anything. Try and do them at training as much as possible but there's not always time.

PS nice cleans

[aivi]

Nice cleans, getting pretty close to bw?

For me foamrolling has almost completely replaced pre-session stretching, feel like getting better sliding surfaces and mobility around joints is way more important than more flexible and longer muscles.

[Michael XYZ]

Aivi I swear a bunch of times I've seen you just foam roll/mob work and then just leave? :P

[aivi]

(Original post by Michael XYZ)
Aivi I swear a bunch of times I've seen you just foam roll/mob work and then just leave? :P

No? I might have just been taking the foamroller back to my locker or something. Although like once before I forgot the gym closes early on the weekends, and only managed to do some stretches before forced out lol

[Michael XYZ]

The other day I didn't see you lift. =/

Or do you do foam rolling after workouts?

[aivi]

(Original post by Michael XYZ)
The other day I didn't see you lift. =/

Or do you do foam rolling after workouts?

On Wednesday I might have done some foamrolling at the end as well, can't remember. But definitely lifted on that day, as well as yesterday.

[The Blind Monk]

(Original post by Becca)
.

Cheers, I've been quite good at mobility/foam rolling for the past week. About 20-30 minutes a day before I sleep.

(Original post by aivi)
Nice cleans, getting pretty close to bw?
I weigh about 60-70kg so it's just over BW.
For me foamrolling has almost completely replaced pre-session stretching, feel like getting better sliding surfaces and mobility around joints is way more important than more flexible and longer muscles.

I've started foam rolling again before sessions. It helps with the knee pain I was/am getting, as does using an old and not too gangsta knee wrap as a sort of voodoo floss band. I go pretty light though. I go heavy on the mobility before I sleep.

Decent workout today, even if it was not exactly to plan. As always, I alternate between front squats, presses and some form of upper back assistance.
Front Squat
20x3 30x2 40x2 50x1 60x1 70x1 80x1 90x1 97.5x4,4,4,3
Set up too narrow on the last set, which cost me a rep. Should get 100 for 4x4 next time I go for 'volume.' Wasn't impossible so I'm quite hopeful of a 117.5-120kg Front Squat on Sunday. Touch wood.
Press
20x3 30x3 40x2 45x2 50x1 55x5,5,5,5,5
Paused for the first 3 sets and then touch and go for the last two. Will probably do 56 instead of 57.5 next volume day. Not sure whether I have 65 in me though, based on today's performance. We'll see on meet day.
Face Pulls/Rear Delts
ManyxMany
Snatches
20x? 30x2,1,1,1,1,1 35x1,1,1,1,1 40x1,1,1,1 43x1,1,1,1 45x1
DB rows
30x8 32.5x8 35x8
'Pendlay' Rows (not as strict as Pendlay would like I suppose?)
60x5 70x4,4,4,4 80x3,2
Yates Row (with a little momentum)
80x12 90x8
Nautilus Curl
60x10 80x8 110x12,8
Magnum Preacher Curl
10x10 15x9 20x8

[Michael XYZ]

Do you mean to say you are doing supersets with all 3? =/

[liftorrot]

(Original post by The Blind Monk)
Cheers, I've been quite good at mobility/foam rolling for the past week. About 20-30 minutes a day before I sleep.


I've started foam rolling again before sessions. It helps with the knee pain I was/am getting, as does using an old and not too gangsta knee wrap as a sort of voodoo floss band. I go pretty light though. I go heavy on the mobility before I sleep.

Decent workout today, even if it was not exactly to plan. As always, I alternate between front squats, presses and some form of upper back assistance.
Front Squat
20x3 30x2 40x2 50x1 60x1 70x1 80x1 90x1 97.5x4,4,4,3
Set up too narrow on the last set, which cost me a rep. Should get 100 for 4x4 next time I go for 'volume.' Wasn't impossible so I'm quite hopeful of a 117.5-120kg Front Squat on Sunday. Touch wood.
Press
20x3 30x3 40x2 45x2 50x1 55x5,5,5,5,5
Paused for the first 3 sets and then touch and go for the last two. Will probably do 56 instead of 57.5 next volume day. Not sure whether I have 65 in me though, based on today's performance. We'll see on meet day.
Face Pulls/Rear Delts
ManyxMany
Snatches
20x? 30x2,1,1,1,1,1 35x1,1,1,1,1 40x1,1,1,1 43x1,1,1,1 45x1
DB rows
30x8 32.5x8 35x8
'Pendlay' Rows (not as strict as Pendlay would like I suppose?)
60x5 70x4,4,4,4 80x3,2
Yates Row (with a little momentum)
80x12 90x8
Nautilus Curl
60x10 80x8 110x12,8
Magnum Preacher Curl
10x10 15x9 20x8

Decent pressing . Keep it up !

[The Blind Monk]

(Original post by Michael XYZ)
Do you mean to say you are doing supersets with all 3? =/

Yeah, so I front squat then I press then I do face pulls or rear delts.

[Gallium]

if your really looking to get you press up try the routine i'm doing got me from 55x5 to 65x5 in 4-5 weeks and still progressing.

it's just basically 3-5 sets of strict press/push press/pin press
all in the 1-3 rep range

[The Blind Monk]

Interesting meet. Slightly disappointed with my results but shouldn't really complain. Will have video footage of some stuff in a bit.

Press
20x3 30x2 40x2 45x2 50x2 55x2 60x1 65x1 (PB)
Grind but very happy with 1kg PB.

Bench
20x2 30x2 40x2 50x2 60x1 70x1 80x1 90x1 102.5xF
Ass came up off the bench but I made it. Will have when I do it without pressing.

Front Squat
20x2 30x2 40x2 50x2 60x2 70x1 80x1 90x1 100x1 110x1 117.5x1 PB 120xF


Bad setup for 120. Strength probably there.
Some crap I can't remember.

In terms of training, I should probably start doing 3s/5s on Intensity day as opposed to singles. Hope to milk a little bit more out of it before I leave the UK for a month.

[Gallium]

(Original post by The Blind Monk)
Interesting meet. Slightly disappointed with my results but shouldn't really complain. Will have video footage of some stuff in a bit.

Press
20x3 30x2 40x2 45x2 50x2 55x2 60x1 65x1 (PB)
Grind but very happy with 1kg PB.
Bench
20x2 30x2 40x2 50x2 60x1 70x1 80x1 90x1 102.5xF
Ass came up off the bench but I made it. Will have when I do it without pressing.
Front Squat
20x2 30x2 40x2 50x2 60x2 70x1 80x1 90x1 100x1 110x1 117.5x1 PB 120xF
Bad setup for 120. Strength probably there.
Some crap I can't remember.

In terms of training, I should probably start doing 3s/5s on Intensity day as opposed to singles. Hope to milk a little bit more out of it before I leave the UK for a month.

strong front squats!! nice pressing too, how much are you weighing at,? i suspect your clsoe to bodyweight on press.

btw as your the fella who knows about mobility and all sorts of machines, does the reverse hyper hit the hamstrings? also you've probabaly read about my rdls issues/ my lower back just fatigues well before i get a good hamstring workout, could this be due to weak abdominals which place further stress on my lowerback?

[The Blind Monk]

(Original post by Gallium)
strong front squats!! nice pressing too, how much are you weighing at,? i suspect your clsoe to bodyweight on press.

btw as your the fella who knows about mobility and all sorts of machines, does the reverse hyper hit the hamstrings? also you've probabaly read about my rdls issues/ my lower back just fatigues well before i get a good hamstring workout, could this be due to weak abdominals which place further stress on my lowerback?

Cheers. I'm about 4-5kg off BW press.

I've only tried two different reverse hypers (the one at Genesis and the one at Physical Culture) neither of which I felt were particularly good hamstring excercises to be honest. I'd just do leg curls/GHRs to be honest if we're talking about hamstring development.

For RDLs, it could just be that you're not strong enough isometrically to support that kind of weight. I'd just belt up for longer sets to be honest. If that doesn't help, consider doing barbell bridging or something, that's a little more hamstring dominant than hip thrusts and doesn't require a high level of lower back/ab strength.

[Gallium]

(Original post by The Blind Monk)
Cheers. I'm about 4-5kg off BW press.

I've only tried two different reverse hypers (the one at Genesis and the one at Physical Culture) neither of which I felt were particularly good hamstring excercises to be honest. I'd just do leg curls/GHRs to be honest if we're talking about hamstring development.

For RDLs, it could just be that you're not strong enough isometrically to support that kind of weight. I'd just belt up for longer sets to be honest. If that doesn't help, consider doing barbell bridging or something, that's a little more hamstring dominant than hip thrusts and doesn't require a high level of lower back/ab strength.

race to bodyweight press!, i'm like 3-4kg off i reckon.

I've tried ghrs my lowerback just takes over.... and my butt sticks in the air i can't keep it down.

i think with rdls i might just go heavier 3-5 reps as hamstrings are fast twitch, screw constant tension i'll do deadstops and set it up on some pins within the power rack, hopefully this should save my lower-back!

i ordered a belt today, is it BS that with a belt theirs minimal core training?

[liftorrot]

Strong squatting bro. especially FS , 120 is crazy !
Pressing is getting better too :P

[The Blind Monk]

(Original post by Gallium)
race to bodyweight press!, i'm like 3-4kg off i reckon.
I would probably lose. I'm going away to Asia for a month soon and my training will be a bit questionable while out there due to the gym situation.
i ordered a belt today, is it BS that with a belt theirs minimal core training?

All I can say is that I don't like doing heavy squats and presses without a belt. I don't think there's any conclusive evidence either way on belt usage but I'm not really that bothered about 'core training' to be honest.

(Original post by liftorrot)
Strong squatting bro. especially FS , 120 is crazy !
Pressing is getting better too :P

Cheers buddy but sadly only 117.5 today.