[aivi]

Had a fun day today at work, we went to see the NFS in Clapham (or what has been built of it, it should be ready in 2 weeks max), and ended up spending the rest of the afternoon walking around the area (hadn't realised how nice it is, now kinda wish I'd looked more closely at places thereabouts instead of deciding to spend another year at my current flat) and playing a bastard version of rounders with a tennis racket (our team won of course). Felt good to just play instead of doing serious training. We'll definitely be doing more stuff like that, pickup games of football and rugby, got a basketball court and a skate park elatively nearby etc.

standard foamrolling, back is still a tad sore from dl, and upper back is a bit "locked" for some reason

back squat:
42.5 1x10
50 1x8
60 1x6
65 3x6

strict press:
20 1x10
22.5 1x8
25 1x6
27.5 3x6

pendlay row (straps):
40 3x3
50 3x3

clean pulls (straps):
40 2x5
50 2x5

scapula retractions with cable 2x10 each side (to better work on pulling my scapula back and down and engaging my lats for benching)

2x skin the cats (knees tucked)

pullups: 3,2,2,1,1,1
pistols: 3,3,5,4,5 (started with stronger left leg, switched legs with sets)

First day of new program, bs and press being the main lifts, and pendlay and pistols being the programmed accessory lifts, decided to do the other stuff just because I had time. So I'll definitely try to do 2 main lifts with two acces. each session, adding other stuff if time permits.
At first thought that the pressing would be boring with such low weights, but I could definitely feel it my my arms&shoulders, when I did them fast enough. Also I'm not used to going over 5 reps.

Also realised that I need to aproach my cleans like my pulls, really focusing on being explosive. With cleans I'm often too focused on getting under the bar, and end up being really slow with the 2nd pull, and miss full extension.

Front squats and dl tomorrow. Might go to PC if I finish work early enough. Wednesday will definitely be going there, got snatch programmed, and I'll be working in Brixton during the day anyways.

[Becca]

What are "skin the cats"?!

[aivi]

(Original post by Becca)
What are "skin the cats"?!

Basically progression to a back lever. Pretty good for shoulder mobility.

[Becca]

(Original post by aivi)
Basically progression to a back lever. Pretty good for shoulder mobility.

Ahh looks fun (and hard, lol!)

[aivi]

Long day at work again, and we got dumped extra work for the weekend. I'm demanding a half-day for Saturday, so I can go train at Putney and cook a proper meal at home, Sunday I might take as a rest day and work a full shift.

foamrolling, basic tumbling to warmup, few knuckle handstands

front squat:
35 1x10
42.5 1x8
50 1x6
55 3x6

2x skin the cats
pullups, 3,2

deadlift:
42.4 1x10
52.5 1x8
60 1x6
65 3x6

sumo:
60 1x5
70 1x5
80 1x3
90 xf
85 x1
85 1x5 PB?

RDL (one set with narrow, one with snatch grip, straps):
40 2x5
50 2x5

face pulls 4x5 each side

tumbling was a fun way to warm up. Also ran around in the dojo, felt so good to run without shoes. Think I might start doing that more often, I need to work on the achilles tendon that I injured a while ago, and need to ease back into running.
Squats were slightly challenging, legs are a bit sore from yesterday's pistols. Deadlifts were easy, though my grip sucks.
I really need to work on my setup in deadlifts. With sumo, 80 was easy, could have kept on repping, and then 90 was like I hit a wall. Then the 85 single felt tough as well, but then the second set, it was really easy after the first rep, my grip failed at five though. I think I need to sit back more, push my feet into the ground and pull back. Well it will hopefully get better.

Also need to sort out my diet. I've been so busy, that I haven't had the chance to really cook proper meals or packed lunches. Going now after posting this to fry some venison burgers, yummy.

[aivi]

rumbleroller, quick mob

snatching 15 - 40kg

GHR 5x5

bench:
20 2x5
30 2x5
40 1x5
50 2x3
55 x1
57.5 x1
59 x1 PB!
60 xf (technical fail, 59 was easeh)

face pulls 4x5 per side
some handstands on parallettes

With snatching, couldn't be arsed to keep track of reps.
Warmed up with hangs 15-30kg and some light pulls.
then lots or reps at 30/35/37.5, a few for 38/39/40.
Problem was that pretty much all of them were power, had trouble getting my feet into a good position for OHS. Also I think I might start using straps more often for snatching, felt like my hands were getting too raw and were distracting me. Need to add in some grip exercises though.

[aivi]

Even though soreness is not a proper indication of intensity/progress, I like the feeling of hard work.

This long cycle of working/lifting/eating/sleeping will all be worth it.

[aivi]

I moan about wanting sunny weather, and I moan about it being too hot, when the weather is actually nice. Though I would like this weather - if I could spend my days just chilling in a park somewhere. Hopefully the weather's nice tomorrow as well, have the day off from work.

Also: **** volume.

standard mob, rumbleroller

back squat:
42.5 1x10
51 1x8
60 1x5
69 1x5
74 3x5
69 1x5
60 1x5
46 1x10

strict press:
20 1x10
22 1x8
26 1x5
30 1x5
32 x 5,5,3+2
30 1x5
26 1x6
20 1x10

few skin the cats on rings

bench:
20 1x5
30 1x5
40 1x4
45 2x2 (?)
50 1x3

some random ****: handstands, dips etc.

I felt too hot, fat and tired, but squats were pretty okay. Felt really stable and had good knee tracking, even when I leaned too much forward on some of the heavier reps.
Strict press was funny, Monk trying to coach me. I felt ridiculously weak, hopefully the volume will help.
Bench is progressing (slowly) technique-wise, realised a bit better what it feels like to push my shoulders down more.

I think with pressing, the whole idea of pulling your shoulder blades back etc. while trying to push fore/upwards doesn't just make sense to my body. I just want to push the **** away like you would a heavy door or something lol.

[The Blind Monk]

You did 50 for a triple on bench

[aivi]

(Original post by The Blind Monk)
You did 50 for a triple on bench

edited, cheers.

[aivi]

Just realised that I have the same volume/intensity for front squats (and deadlift) to do today, nooooooo.

And I have a scratchy throat, need to gargle with mouthwash and go buy some strepsils, hope I'm not getting properly ill.

[Infinitescarcity!]

Good luck

[aivi]

Had load of stuff to do at home yesterday, so postponed the session for today.. and then ended up going to the gym so late that had to cut the session short. AND forgot my notebook, so had to kinda guess the weight and rep schemes. l-o-l.

And I think I've officially got a blocked nose, scratchy throat, a head full of cotton and all the works.
It's really uncool getting sick in the summer.

foamrolling, mob

front squat:
35 1x10
45 1x8
55 1x5
67.5 2+3, 3+2, 3+2 (was supposed to do 3x5)
55 1x5
45 1x8
40 1x10

deadlift:
50 1x10
60 1x6
70 1x5 (switched to sumo)
80 2x5

I was actually supposed to squat 62kg 3x5, 67.5 is closer to 90% than the needed 80% of 1RM, so now I don't feel so bad about cutting down on the sets. I could have squeezed out the 5 reps, but I wanted to keep my form clean.
Also used the women oly bar for the front squats, it feels a bit more uncomfortable being thinner, but I guess it might be better to get used to it?

Deadlifting felt pretty easy, grip was surprisingly good with 80kg, didn't slip at all (the bars at PC are just better). Had to end there, as gym was closing. I'll probably do more pulling tomorrow after the other stuff I've got planned.

Supposed to max on bench tomorrow, don't know if it's happening with how I feel atm.

Also bought some raw goat's milk yesterday, it's tasty! Also goes well with the chocmint whey I've got (which I haven't used in a while, found it kinda disgusting). Just mix it ready at home, pour it into a termos bottle, and it stays nice and cool.

[Becca]

It sounds like you have a yucky summer cold like I had last week. Sucks bum, hopefully it will go away quickly for you like it did for me!

I never FS with the women's bar, just use the bar in the squat rack - a 20kg oly bar from the 1970s!

[aivi]

got about a 5min workout today (some slow GHRs), didn't realise how early the gym closes on a Sunday

But I got tomorrow off, so definitely gonna go for a loong session.

[aivi]

standard mob, foam rolling

back squat:
42.5 1x10
51 1x8
60 1x6
65 1x5
69 2x5
and some extras just because I could:
75 x1
80 x1
85 x1
(all easy in terms of leg drive, just had bit of trouble keeping back tight)

strict press:
20 1x10
22 1x8
26 1x6
28 1x5
30 2x5

GHR 3x5 (tried some slooow ones, but calves started complaining)

cleans:
25 3 pulls+3 power
25 3 hang pulls+3 hang power
same thing for 35 and 40kg
45 x9 power, 5 full
47.5 x6 full

jerks:
20 xmany
30 3x2
40 2x2
45 2x2
50 1x2
55 x1
60 x1 (easeh, matching former PB)
64 xf
62.5 xf

lat pulldowns:
30 1x5
50 5x5
60 3x5

face pulls 5x5 (35)

some low box jumps, single-legged, and double-jumps with a kneeling jump first

cable straight-arm pull from hip across body to overhead (no idea what these are called)
5kg 1x5 per side

GHR 3x5 with pauses at horizontal

pushups on parallettes (feet elevated as well)
7,6,5,4,3,3


Squats were okay. So many people here have been complaining about knee pain, and I was thanking my lucky stars that I didn't have anything....not true. Surprisingly it's my left knee (usually it's been the right, which is weaker), and the location of the pain is a bit different, it's more toward the top of the patella/end of the quads, and not on and around it, like it has been on previous occasions. All I can really do is do some mob, take my fish oils and ice it.

Cleans were frustrating, kept on doing powers, because my feet seemed to be stuck to the floor. Also had the bar come crashing on my chest a few times, rolling to my windpipe ugh.
Also need to work more on 1st pull and start of 2nd; with cleans I don't feel the same kind of flow that I can get with snatches, the different pulls feel disjointed, and I get distracted by some parts, forgetting the whole picture.

Jerks were okay. I reckon I could have gotten the 64 if I had trusted myself more and pushed myself down lower under the bar.

Also kinda wanted to deadlift, but ran out of time.

I've got shifts 12-8 for the next few days, so will probs go to Bloomsbury in the morning. won't have enough time to go to PC.

[redbuthotter]

So much work in one day lol. Just one query why are the facepulls such low rep? Thought it was a rehab/high rep protocol.

[aivi]

(Original post by redbuthotter)
So much work in one day lol. Just one query why are the facepulls such low rep? Thought it was a rehab/high rep protocol.

High reps are for crossfitters lol no seriously, I'm just really lazy, that's all there is to it.

[Becca]

Your upper body work is really good! I will match your jerk PB soon I also have to work on trusting it and just driving it straight up and getting under!

I am rubbish at jerking out of the rack though, much prefer jerking after cleaning it up, even if I get more tired from it.

[Michael XYZ]

(Original post by Becca)
Your upper body work is really good! I will match your jerk PB soon I also have to work on trusting it and just driving it straight up and getting under!

I am rubbish at jerking out of the rack though, much prefer jerking after cleaning it up, even if I get more tired from it.

I can't help myself.

Good lifting. How many gyms do you train at? O.O