View All Posts: CJR
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| » Chris's attempt at getting stronger (Go to post) | 08-12-2015 @ 12:09 | ||
Post Edited: 08.12.2015 @ 12:27 PM by CJR Today @ Formosa Fitness97kg BW Quick and classic day 7 Supposed to be power clean + power jerk today, then power snatch + snatch. But shoulder was not letting me have any of it. Seems to have got worse. Think I'm going to have to stop this cycle early as 5 days a week clearly doesn't work for me. Think I will take the time to focus on bringing my squat up. I still snatch and clean and jerk close to what my leg strength indicates and my legs just keep getting bloody weaker because the classical lifts don't allow me to put as much into the squats as I could. So think I'll just snatch and CJ once a week. Will squat first in whichever sessions I end up squatting in. Oh did 130x5, 140x3, 150x3 SLDLs just to get some work in. | |||
| » Chris's attempt at getting stronger (Go to post) | 07-12-2015 @ 13:10 | ||
| Today @ Formosa Fitness 97kg BW Quick and Classic day 6 Shoulder still wasn't better today but didn't affect snatches. Made it a bit painful to place the bar on squats though, even with a wide grip. Snatches 68x2 68x2 68x2 68x2 68x2 good overall Snatch pulls 80x3 80x3 80x3 80x3 good speed and bar height Paused back squats - 3 sec pause 110x2 110x2 110x2 110x2 110x2 tough but held form Tried to do some shoulder rehab after for rotator cuff, not sure if it will help. Will almost certainly not be able to do jerks tomorrow, so will just try and focus on everything else. At least it will help my rib recover whilst I'm forced to not jerk. | |||
| » Chris's attempt at getting stronger (Go to post) | 06-12-2015 @ 04:58 | ||
| Yesterday @ Formosa Fitness 97kg BW Quick and Classic day 5 Developed an awful cold the last few days so wasn't planning on going but decided to in the end. Snatch 51x3 60x2 64x2 68x2 72 72 72 all nice and fast C&J 60x3 70x2 75x2 did something to my right shoulder, rotator cuff area on this set... 80x2 still decided to jerk but it was painful cleans only 85 85 85 was supposed to be 3 C&J singles on 85 but shoulder in too much pain was then supposed to do front squats but it was too painful in the rack position, did some back squat singles up to 120 but it was also painful so stopped there, plus cold was flaring up quite badly again. Shoulder still feels messed up today. See how it feels tomorrow. | |||
| » Chris's attempt at getting stronger (Go to post) | 03-12-2015 @ 12:54 | ||
| Today @ Formosa Fitness 96.6kg BW (had the s**ts the last few days for some reason! bloody taiwanese food) Quick and classic day 4 Hang snatch (below knee) 64x2 64x2 64x2 64x2 64x2 Hang cleans (below knee) 75x2 75x2 75x2 75x2 75x2 Heaving snatch balance 60x3 65x3 65x3 65x3 65x3 3 sets weighted situps My god I still despise hang work. Just feels so weird. The heaving snatch balances felt good though. | |||
| » Chris's attempt at getting stronger (Go to post) | 02-12-2015 @ 13:17 | ||
| Today @ Formosa Fitness 97kg BW Quick and Classic day 3 C&J 70x3 70x3 70x3 70x3 70x3 triples never get easy no matter what the weight... Clean pulls 95x4 95x4 95x4 95x4 Front squats 100x2 102.5x2 102.5x2 102.5x2 3 sets back exts, 3 sets sidebends. Not bad, clean technique wasn't that great, just got away with it because it's so light. Rib actually felt ok on the jerks, no pain at all. Does feel a bit weird when i move to one side though but yeah it's ok. Have been rolling back and lats out a lot just in case it's some sort of tightness there that's causing it. Front squats felt good. | |||
| » Chris's attempt at getting stronger (Go to post) | 01-12-2015 @ 14:54 | ||
| Today @ Formosa Fitness 97kg BW Quick & Classic day 2 Power snatch + snatch 55 55 60 60 64 64 a bit off on the top weights but overall good. Much better than yesterday. Power Clean and power jerk 64 for 5 singles GMs 40x12 40x12 40x12 alternated with 3 sets of abs Conditioning: 3 sets, no rest 400m row 40kgx10 Push press Crossfit?! That conditioning stuff really got the heart rate going. Could've done the push presses a bit heavier in hindsight but had no idea how my cardio would be tbh! Was moving better today. | |||
| » Chris's attempt at getting stronger (Go to post) | 30-11-2015 @ 16:03 | ||
| Today @ Formosa Fitness 97kg BW Decided to give the "Quick and Classic" 4 week cycle a try. Snatch - supposed to be at 70-80% but 55kg was more than enough! 55x3 55x3 55x3 55x3 55x3 had to lie down between sets and take 5 minutes rest, absolutely ridiculous how all my conditioning and strength has disappeared! Snatch pulls 65x4 65x4 65x4 65x4 Paused back squats - 3 seconds 100x3 100x3 100x3 100x3 left knee felt a little bit weird. 2 sets leg curls. | |||
| » Chris's attempt at getting stronger (Go to post) | 29-11-2015 @ 10:04 | ||
| Back in TW, had a good week away. Down to 96kg. Got 4 weeks until the mrs comes and visits so will try and do another 4 week CA cycle before she arrives as won't be able to train properly whilst she's here. Just went to do some light technique work today to get back into it. May drop the volume a bit in upcoming cycle based on what the previous cycle felt like. Did some tall snatches and tech work with 20-30kg. Tall cleans and clean and jerks with 20-50kg, ribs weren't in pain but they did feel a little bit funny. Really hope it doesn't flair up again. Did a few sets of WG pull ups, sidebends and 2 sets of incline DBs. | |||
| » Chris's attempt at getting stronger (Go to post) | 20-11-2015 @ 11:29 | ||
| 98kg BW Final max out session Snatch 72.5 77.5 82.5 - F 82.5 - F 82.5 - F just too weak today. the 77.5 was tough. C&J - ribs were really f**ked today so just maxed cleans 90 95 100 ridiculously hard, crashed down on me like crazy 103 - F, bottled it, just a pull Front squats 100 105 110 116 TW PB, hard! Conventional deads - why not eh up to 170 for a single, DOH grip failed on first attempt off the floor so switched to mixed grip and did it easily. Oh and 3 sets of Incline DB press Well that didn't go to plan! Off to Philippines for a week now, hopefully my broken body will heal by the time I'm back lol. | |||
| » Chris's attempt at getting stronger (Go to post) | 18-11-2015 @ 12:45 | ||
| Today @ Formosa Fitness 97kg BW Felt a little better today, attempted day 16. Snatch 70 75 77.5 77.5 77.5 Snatch pulls 90x2 90x2 90x2 Front squats 105x2 105x2 105x2 harder than the 107.5 sets last week. Lower back still very fatigued. 3 sets of petersen step ups. Max out Friday. | |||
| » Chris's attempt at getting stronger (Go to post) | 17-11-2015 @ 12:37 | ||
| Yesterday 97kg BW Still completely f**ked. Cleaned up to 85 but really difficult, ribs in a lot of pain again as well. Squatted 120 for 3 doubles which was a hell of a lot tougher than last week's 115 5x3. Left it there. Took today off. Will go tomorrow, try and do some snatching and front squats before maxing on Friday. | |||
| » Chris's attempt at getting stronger (Go to post) | 15-11-2015 @ 14:53 | ||
| Today's attempt at Starter Programme day 14 Complete write off, could not do anything at all. Surprisingly my knees were fine, but my ribs were in a lot of pain in the jerk and lower back felt like it was made of glass. Even doing light cleans was difficult so cut my losses and decided to postpone it to tomorrow. Surprised at this really as felt not too bad going into the gym. Oh well, see what happens tomorrow. | |||
| » Chris's attempt at getting stronger (Go to post) | 14-11-2015 @ 12:50 | ||
| Yesterday @ Formosa Fitness 97kg BW Starter Programme day 13 Snatch 80 85 - F 85 TW PB 87.5 - F 87.5 - F C&J 95 99 102 - F jerk 102 - F clean 102 - F jerk, close though, argh Front squats 100 107.5 112.5 115 Ah clean and jerks were tough! Snatches as well tbh. Thought I would be getting more based on my squats going up. Had to pause at the bottom of the 102kg cleans, was a struggle standing up and felt heavy as hell on my shoulders. Ribs still giving me a little bit of pain in the jerk. On the plus side my front squats are going up! One more max out at the end of the programme next week, hopefully will go a bit better. | |||
| » Chris's attempt at getting stronger (Go to post) | 11-11-2015 @ 12:41 | ||
| Today @ Formosa Fitness Starter Programme Day 12 97kg BW Hang snatch 60x3 60x3 60x3 60x3 60x3 not bad Power Clean and Power Jerk 80 85 82.5 82.5 82.5 OHS 65 65 65 65 65 3 sets back exts, 3 sets petersen step ups. That was tough, felt really rough today, took a long time to get warmed up. Got through all the reps but none really felt that crisp. I should be able to do 60kg perfectly but a lot of the reps felt a bit off. Although tbf I don't even know if I've done hang snatches before so could be that I'm just not used to them. Max out on Friday (rest day tomorrow thank God!) | |||
| » Chris's attempt at getting stronger (Go to post) | 10-11-2015 @ 16:01 | ||
Post Edited: 11.11.2015 @ 12:42 PM by CJR Today @ Formosa FitnessStarter Programme day 11 97kg BW Snatch 74 76 76 76 - F 76 76 tough Snatch pulls 85x3 85x3 85x3 Front squats 107.5x2 107.5x2 107.5x2 107.5x2 107.5x2 last two sets were tough RDLs 65x12 65x12 65x12 3 sets petersen step ups That was a difficult session. Felt very sluggish and achy today, particularly calves. Took a while to get warmed up. Now feeling pretty battered! 4th session in a row tomorrow, thankfully nothing too heavy. | |||