05/04/2017
Pretty crappy workout, everything felt heavy. I think I have lost my gains
Backsquat:
65kg 5x5
50kg x5 paused
Clean pull:
60kg 5x3
Accessories: pulldowns, hammer row machine thing, cable curls
Lower back isn't feeling great, ankle is fine for squats and pulls but can't do certain stretches so mobility on my left side is gone. It's times like this when I wonder why I didn't just stick to pursuing aesthetics lol. But I will trust the process...
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TajwarC
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- 05-04-2017 18:19
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UchihaMadara
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- 06-04-2017 21:36
(Original post by TajwarC)
05/04/2017
Pretty crappy workout, everything felt heavy. I think I have lost my gains
Backsquat:
65kg 5x5
50kg x5 paused
Clean pull:
60kg 5x3
Accessories: pulldowns, hammer row machine thing, cable curls
Lower back isn't feeling great, ankle is fine for squats and pulls but can't do certain stretches so mobility on my left side is gone. It's times like this when I wonder why I didn't just stick to pursuing aesthetics lol. But I will trust the process... -
TajwarC
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- 08-04-2017 19:47
08/04/2017
Feeling better, legs aren't as tight.
Back Squat:
75kg x5
60kg x5 paused
Lost 10kg on my 5 rep max but I anticipate I should get back there pretty quickly. Adjusted my stance as it seems my left leg isn't proportionate to my right - keeping my left foot about 1cm infront of my right and a little more pronated outwards feels much better. Also widened my grip on the bar by about 2cm on either side of the bar.
Bench:
55kg 5x5
Accessories: BW dips, cable curls, leg extension and curl (in hope to feel the muscles more, I haven't felt any DOMS in my legs for a very long time). -
TajwarC
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- 10-04-2017 17:50
10/04/2017
Good session, many many PRs. Starting to develop some measurable upper body strength
Bench:
50kg x5
60kg x8 (big PR, didn't even have a liftoff)
65kg x4 (PR, probs burned out from the previous set so maybe could have got more)
50kg x8 paused close grip
Push press:
40kg x5
45kg x5
50kg x3
55kg x1 (PR)
40kg x6 (strict, PR)
Accessories: variety of tricep extensions -
TajwarC
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- 12-04-2017 01:42
11/04/2017
Back Squat:
67.5kg 5x5 - felt easier towards the end
Clean pull:
65kg 5x3
Threw in a couple snatch highpulls and muscle snatches while warming up with the bar for the clean pull. Snatch pull is actually working now.
Accessories: preacher curl, dumbbell curl, lat pulldown, BW chinups -
TajwarC
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- 12-04-2017 20:42
12/04/2017
Front Squat:
50kg x3
60kg x3
65kg x3
70kg x3
Front rack hold:
100kg 5-10 seconds
110kg 5 seconds
120kg 5 seconds
CNS was in for a real treat today, felt fully rekt after this.
Accessories: BW chinups, plate loaded seated row ting. -
TajwarC
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- 13-04-2017 23:07
13/04/2017
Trained with the coach at my gym who runs the WL club. Starting to get to "grips" with my new snatch grip o.o
Power snatch from hang (at hip) with highpull complex:
35kg x1
37.5kg x1
40kg x1
Haven't power snatched since I first learnt to do it about 4 months ago so this felt strange... Helped my technique a lot though so I'll be doing more of these
Strict Overhead squat:
30kg x5 with snatch grip
Still don't really see the benefit of training the eccentric part of the OHS specifically for WL but as my biggest problem was gripping the bar overhead with such a wide grip, this helped a lot to get used to it. Will go back to snatch balancing as soon as I get back to uni
BTN snatch grip press
15kg for many many reps, more of a cooldown/recovery aiding exercise. Defo doing these once a week from now on
Ended with a couple box jumps (made sure to take off my WL shoes though lol)
Just need to train snatch pulls from the floor for the next few weeks and I should see improvements come along quite quickly with the full snatch. -
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- 15-04-2017 22:32
15/04/2017
Pretty much back on track. Ankle is about 95%.
Back Squat:
80kg x5
60kg x5 long paused
Felt some mobility gains going on
Bench:
57.5kg 5x5
Got kinda difficult towards the end but thats to be expected after doing heavy squats
Accessories: side/normal plank superset with hanging leg raises, cable curls. -
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- 17-04-2017 17:46
17/04/2017
Bench:
50kg x3
60kg x3
65kg x5*
67.5kg x1 (not counting second rep*)
65kg x5*
60kg x3
* Incompetent spotters. Only true PR here was 67.5kg x1 which matches my all time PR. Bench felt a bit off today anyway, maybe because I reduced volume working up to the max 1x5 set, possibly lacking hip drive etc. Regardless, I am in dire need of a competent spotter. I do always try to explain "I need a liftoff but straight after take your hands off the bar and only help if I call for it" but no one seems to understand lol.
Going back to uni next week so benching twice a week will be impossible. So I'm just going to elongate the periodisation over 2 weeks, i.e. 1 week is the heavy 1x5 set and the next will be 5x5 at 90% of the heavy 1x5. My bench gains have been decent over the past month so I'm not complaining too much.
Push press:
40kg x5
45kg x5
50kg x5 (PR)
55kg x2 (PR)
60kg - X (ended up being a jerk drive which itself is a separate exercise, might do these tomorrow)
40kg x6.5 strict, went for 7th but didn't grind it as it felt bad in my lower back.
Pulls:
60kg 3x5 deadlift (just to engage hams a bit)
60kg 5x1 snatch deadlift
Snatch deadlifts are incredibly difficult especially when the barbell has flat knurling on the ends...
Accessories: variations of tricep extensions
Haven't uploaded a video in a while so here's this
Last edited by TajwarC; 17-04-2017 at 17:49. -
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- 17-04-2017 19:23
(Original post by TajwarC)
* Incompetent spotters. Only true PR here was 67.5kg x1 which matches my all time PR. Bench felt a bit off today anyway, maybe because I reduced volume working up to the max 1x5 set, possibly lacking hip drive etc. Regardless, I am in dire need of a competent spotter. I do always try to explain "I need a liftoff but straight after take your hands off the bar and only help if I call for it" but no one seems to understand lol. -
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- 18-04-2017 20:21
(Original post by Sae.HH)
Le struggle G, best way to do this is make friends at the gym with some of the regulars. Then when you ask them to spot you can REALLY emphasise don't touch the ****ing bar unless I fail or signal. I just have a specific bunch of people I ask now although it's mainly always the same guy who I'm becoming very good friends with fast, one's who don't understand even when I tell them are blacklisted -
Angry cucumber
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- 18-04-2017 20:51
(Original post by Sae.HH)
Le struggle G, best way to do this is make friends at the gym with some of the regulars. Then when you ask them to spot you can REALLY emphasise don't touch the ****ing bar unless I fail or signal. I just have a specific bunch of people I ask now although it's mainly always the same guy who I'm becoming very good friends with fast, one's who don't understand even when I tell them are blacklisted -
TajwarC
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- 18-04-2017 21:21
(Original post by Sae.HH)
Le struggle G, best way to do this is make friends at the gym with some of the regulars. Then when you ask them to spot you can REALLY emphasise don't touch the ****ing bar unless I fail or signal. I just have a specific bunch of people I ask now although it's mainly always the same guy who I'm becoming very good friends with fast, one's who don't understand even when I tell them are blacklisted -
TajwarC
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- 18-04-2017 21:34
18/04/2017
Back Squat:
72.5kg 5x5
No complaints here really, bar placement slightly further down is better for me.
Clean pull:
60kg 3x2
70kg 3x3
80kg x3
90kg x1 (PR)
100kg x1 (PR)
REMEMBER TO SHRUG (Personal cue)
Accessories: lat pulldown with different grips
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Angry cucumber
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- 18-04-2017 21:41
Are those weightlifting shoes or trainers?
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- 18-04-2017 21:44
(Original post by Angry cucumber)
Are those weightlifting shoes or trainers? -
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- 20-04-2017 01:32
19/04/2017
Front Squat:
60kg x3
65kg x3
70kg x3
75kg x3
Front rack hold:
100kg 8s
110kg 5s 2 sets
120kg 5s
60kg many many seconds, some jerk drives too
Accessories: dumbell and cable curls -
TajwarC
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- 22-04-2017 20:53
22/04/2017
Final session at London gym went good. Looking forward to returning to regular weightlifting.
Bench:
60kg 5x5 (PR)
40kg x8 CG
40kg x8 CG
40kg x12 CG
Quite happy with my bench/push press gains over Easter. Shoutout to programming lol.
Accessories: cable curls/pushdownsLast edited by TajwarC; 22-04-2017 at 20:54. -
TajwarC
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- 23-04-2017 17:06
23/04/2017
Oh Werksan training barbells how I have missed you...
Back Squat:
70kg x3
80kg x3
85kg x5
Didn't feel as though I'd finish the final set because 80kg felt heavy af in the warmup
Clean and Jerk:
Mixture of power cleans, split jerks and squat jerks (surprised I can still do these) up to 50kg. Everything feels much lighter. Dem deload gains
Accessories: GHD 3x8(+10kg), BTN press 5x8 15kg I think -
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- 24-04-2017 18:00
(Original post by TajwarC)
Shoutout to programming lol.
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