[Becca]

(Original post by aivi)
Nice work with the snatching, and strong jerks!

Happy with the snatching, need my jerks to be as good as yours though

[Becca]

Really knackered at training today.

Month 1, week 2, training 3

Power Cleans
25 x 3
35 x 3
42.5 x 3
45 x 3
47.5 x 2

Snatch Pulls
35 x 3
42.5 x 3
45 x 3
47.5 x 3
52.5 x 3

Ab rolls and planks

Box Jumps
Managed to fall over and massively bang my leg going for a double at a fair height. Ow.

Front Squats
40 x 3
50 x 3
60 x 3
62.5 x 2,f --> got stuck at the bottom, nothing left
(belt)
62.5 x 3

So weak! Thinking the ab rolls and planks and being shaken from the jumping accident screwed me over a bit here. Also lower back was fried from power jerks yesterday.

[redbuthotter]

ab roll before front squats? Interesting!

[Becca]

(Original post by redbuthotter)
ab roll before front squats? Interesting!

Yeah it was a stupid idea. I did them whilst waiting for my bf to finish snatching so we could set up for jumps. Front Squats + fatigued mid section = fail

[Becca]

Month 1, Week 2, Training 4
Not quite as shattered today.

Jerk
25 x 3
30 x 3
35 x 2
42.5 x 2
45 x 2
47.5 x 2
50 x 2

A couple of these felt really good, especially the 47.5 ones.

Good Mornings
20 x 5
30 x 5
37.5 x 7
37.5 x 7
37.5 x 7

Strict Press
20 x 5
25 x 5
25 x 5
25 x 5

Back Squat
50 x 5
60 x 4
67.5 x 3
72.5 x 5
72.5 x 5
72.5 x 5
72.5 x 5
72.5 x 5

These felt awesome, especially considering my front squat fail yesterday.

[aivi]

So what kind of exercises do you do for back and core? good mornings, ab wheel and planks?
I think I need to start adding some planks

[Becca]

(Original post by aivi)
So what kind of exercises do you do for back and core? good mornings, ab wheel and planks?
I think I need to start adding some planks

Yep, starting to add more of this stuff in as I have noticed it's a real weakness. In addition to those 3 I am also doing this thing where I go on all fours and practise tensing my glutes and abs (kind of like a pelvic floor exercise lol).

[Becca]

Did some sprints on Tuesday. Going home tomorrow so sneaked in a cheeky lifting session today. Got a great surprise when we arrived - the club has bought a new platform! 50% off at eleiko so we pounced. Great, the club's capacity is doubled!

Snatch
25 x 2
32.5 x 2
35 x 2
37.5 x 2
40 x 2
42.5 x f,f GRR
42.5 x 2
45 x f,1
45 x f,f,1

A bit annoying.

Clean and Jerk
35 x 2
40 x 2
42.5 x 2
45 x 2
48 x 2
53 x 2 --> these were really hard in the cleans.

Very happy with my jerks today.

Squats
40 x 3
50 x 3
62.5 x 7
62.5 x 7
62.5 x 7

[Becca]

Did a training with my brother in the garage. Did the pack of cards workout where each suit is a different exercise and the number is the reps you do. We changed up some of the exercises halfway through for some variety.
The exercises were pushups, squats with a light bar, OHP, burpees, jumping jacks, stiff-leg deadlifts, pendlay rows and planks for the jokers!
Was fun.

[aivi]

Good to mix it up every now and then and try something new

[Becca]

Yeah at home I don't have any decent facilities, so I had to be a bit creative

[laeti]

Can I ask where you got your program from? Was it someone at your gym?

[Becca]

(Original post by laeti)
Can I ask where you got your program from? Was it someone at your gym?

It's a programme from Trondheim atlet klubb, I think it's online, I can try and find it for you if you want? It's in Norwegian but it's pretty easy to understand.

[laeti]

(Original post by Becca)
It's a programme from Trondheim atlet klubb, I think it's online, I can try and find it for you if you want? It's in Norwegian but it's pretty easy to understand.

Yeah if you don't mind, that'd be really useful

[Becca]

(Original post by laeti)
Yeah if you don't mind, that'd be really useful

I'm on my phone now but if you remind me next week I can get it for you - I'll have a computer then

[redbuthotter]

(Original post by Becca)
I'm on my phone now but if you remind me next week I can get it for you - I'll have a computer then

Can you please report at 6.45 or before if klokov/akkeav are present at the athletes parade. Thanks.

[Becca]

(Original post by redbuthotter)
Can you please report at 6.45 or before if klokov/akkeav are present at the athletes parade. Thanks.

Sorry, didn't see this, but I didn't have wifi there anyway. But no, they weren't in the parade

[Becca]

Some pics from the -105kgs

[Becca]

Trained today. Can't train again til Wednesday because of a work seminar (with 4 meals a day lolol). As of Weds eve I'm back on low carb diet to make sure I am the right weight come 20th October!

Pretty nice little training today, considering I've had a week off. Not on program though.

Snatch
25 x 3
32.5 x 2
35 x 2
40 x 2
42.5 x f, 2 (first good one was really good )
45 x 1
47.5 x f,f --> almost had the first one, but lost balance. Filmed it so will have a look later.

Clean and Jerk
35 x 2
40 x 2
43 x 2
45 x 2
48 x 2
50 x 2
53 x 1
55.5 x 1 --> elbow touched knee in clean, but I'm counting it as a good training lift

FS
50 x 3
55 x 3
60 x 3
These were hard. Really out of condition on these, need to get them good again!

BS
65 x 3
70 x 3
77.5 x 3

(Original post by laeti)
Yeah if you don't mind, that'd be really useful

I've attached the training programme. It's based on percentages so where it says 75 that means 75% of your max weight for that lift.

Some vocab: rykk = snatch, støt = clean and jerk, styrkerykk = power snatch, overstøt = jerk, kickstøt = power jerk, pressvending = power clean, knebøy = squat, drag = pull (so rykkdrag = snatch pull).

I don't follow the percentages on the squats, I have different programmes for front and back squats, but I generally do them on the prescribed days.

I've also attached a weight percentages conversion chart so you can easily check what weights to do rather than sitting and working it out.

Ask if you want any more info!

[aivi]

What weight are you at atm? My weight's been creeping up as well, and though I know part of it is muscle, there's way too much flab on top of it.
I think I'll start my diet as well on Wednesday I might start using fitnesspal/myplate to track my food again, it takes effort, but seems to help.
Do you track your calorie/carb intake, or just generally cut back on carbs (so less/no grains etc.)?