Nothing very exciting today. Just a 'light' session, but it was good to actually get to the gym to do such a thing. It's easy for these to feel pointless, but it's a good way of working out any stiffness after volume day, and it's imperative for actually progressing my presses I suspect.
S: 2x5x115
B: 3x5x60
PC: 5x3x60
P: 1x1x60
BE: 3x10
CU: 1x2
Showing posts with label Power Cleans. Show all posts
Showing posts with label Power Cleans. Show all posts
25 January 2013
31 December 2012
There goes the year...
So last day of the year, and back in the gym. Started off with squats, as you do, but had to abandon during the warmups as my knee was restricting me from getting full depth, and didn't want to push it. Did deadlifts instead, more volume than usual, to get some work in for the posterior chain. Also did bench, with a little too much weight - still tweaking the TM program, just had too much on the bar for the volume. Finished up with cleans, which mostly felt pretty good, only looped a few, which is pleasing given how infrequently I've been doing them.
D: 5x5x100
B: 3x5x77.5, 2x5x60
PC: 5x3x70
So it's the end of the year and, frankly, I'm not much stronger than I was at the start. But it's been a difficult year, and I've got a good programme laid out ahead of me which I feel I can stick to pretty well. Just have to keep a balance with the rest of life!
D: 5x5x100
B: 3x5x77.5, 2x5x60
PC: 5x3x70
So it's the end of the year and, frankly, I'm not much stronger than I was at the start. But it's been a difficult year, and I've got a good programme laid out ahead of me which I feel I can stick to pretty well. Just have to keep a balance with the rest of life!
17 December 2012
Faulty Programming
So I missed SSS Round 3 on Sunday, which was disappointing. Particularly because the party that my daughter went to ended up going so long I could have dropped her off, gone to race, and then picked her up. Ah well. Plans are already set for the next round, so unless I'm sick or something, I won't miss that!
So off to the gym I went, and learned a lesson about programming. I'm reading PPST (kindle version) and there's a lot to absorb, and the first is - it takes time to recover properly from an intense session, especially where it's not a planned part of a cycle. I went back to my 'normal' 3x5s and it was horrible. I got through 2.4 sets of squats, but my form was awful. After 2 reps of the third set I figured I could just about make it through, but even on the first two sets I couldn't control my body well enough, and I decided that I'd reached the point where continuing would have no positive impact, and even if I'd made all 15 reps, there was no way I'd be progressing anyway.
I got through press with a small deload to 55kgs, but it was a struggle, and by the time I got through a warmup of powercleans where I basically just wrenched the bar on to my shoulders because I had no 'power', I called it a day. To rest, recover (better) and reread through PPST carefully! The main choice is around continuing 'SS"s-tyle programming, or to switch to something like the modified TM that Carl does (or did?) at the Powerhaus. Which would, funnily enough, actually require me to pick up some cycling training. What a thought!
S: 3x5x147.5, 1x2x147.5
P: 3x5x55
PC: 1x4x60
So off to the gym I went, and learned a lesson about programming. I'm reading PPST (kindle version) and there's a lot to absorb, and the first is - it takes time to recover properly from an intense session, especially where it's not a planned part of a cycle. I went back to my 'normal' 3x5s and it was horrible. I got through 2.4 sets of squats, but my form was awful. After 2 reps of the third set I figured I could just about make it through, but even on the first two sets I couldn't control my body well enough, and I decided that I'd reached the point where continuing would have no positive impact, and even if I'd made all 15 reps, there was no way I'd be progressing anyway.
I got through press with a small deload to 55kgs, but it was a struggle, and by the time I got through a warmup of powercleans where I basically just wrenched the bar on to my shoulders because I had no 'power', I called it a day. To rest, recover (better) and reread through PPST carefully! The main choice is around continuing 'SS"s-tyle programming, or to switch to something like the modified TM that Carl does (or did?) at the Powerhaus. Which would, funnily enough, actually require me to pick up some cycling training. What a thought!
S: 3x5x147.5, 1x2x147.5
P: 3x5x55
PC: 1x4x60
10 December 2012
Routine?
Yeah, well, anyway. You know me. Semester's finished now, and it's only minor distractions like Christmas coming up, should be plain sailing from here...
S: 5x5x122.5
P: 5x5x50
PC: 5x4x60
B: 5x5x65
S: 5x5x122.5
P: 5x5x50
PC: 5x4x60
B: 5x5x65
09 November 2012
Sensible
Two days out from racing (though my pre-entry hasn't been recorded yet... perhaps I shouldn't have said anything about not 'targeting' the SSS this year?) is an excellent time to go to the gym, no? Especially after not having been for just over a week (after having said that I wasn't 'tapering' because it'd mean I wouldn't get to the gym. But still, had I not gone today, it'd have ended up being 2 weeks...)
So squats were a bit tough. Especially the first workset, because my technique just wasn't dialled in well. I got them all up, but they weren't pretty, and no two reps were the same! Next 2 sets were much better, but endurance wasn't so good - 5th rep in the 2nd set I lost my hamstring tension, knees slid forward, and I really had to battle it back up. But it got there, and the third set was pretty good - still really tough though.
Because I'm sensible, and because I was so rooted, I did powercleans instead of deadlifts. They actually felt pretty good, timing on the jump was on, and I was brushing my thigh on the way up. Good-o!
S: 3x5x142.5
B: 3x5x72.5
PC: 3x4x67.5
So squats were a bit tough. Especially the first workset, because my technique just wasn't dialled in well. I got them all up, but they weren't pretty, and no two reps were the same! Next 2 sets were much better, but endurance wasn't so good - 5th rep in the 2nd set I lost my hamstring tension, knees slid forward, and I really had to battle it back up. But it got there, and the third set was pretty good - still really tough though.
Because I'm sensible, and because I was so rooted, I did powercleans instead of deadlifts. They actually felt pretty good, timing on the jump was on, and I was brushing my thigh on the way up. Good-o!
S: 3x5x142.5
B: 3x5x72.5
PC: 3x4x67.5
25 October 2012
16 October 2012
Pressssssssssssssssssss
5x5 press at 55kgs. Bit harder than bench, but got them all up. It's amazing how important the lower back is in the press. Squats just 3x5 at 127.5, just on schedule, nothing exciting. Was very rushed so just did 1x5 cleans at 65, no problems, though no idea how the form was.
I've been alternating between feeling good, enthused, inspired by Neil, that sort of thing, and just being quite flat. Not sure why, precisely, though it's not really related to training - can make it more difficult to feel sufficiently motivated to train though. But I'm still getting out there and doing it...
I've been alternating between feeling good, enthused, inspired by Neil, that sort of thing, and just being quite flat. Not sure why, precisely, though it's not really related to training - can make it more difficult to feel sufficiently motivated to train though. But I'm still getting out there and doing it...
23 April 2012
Nothing interesting
Lifted. Didn't manage anything exciting, no PRs, still just getting back to my former level, too many inconsistencieses.
16 April 2012
Grundle
So back to... well, not heavy singles (not that they're actually that heavy anyway) but doubles by and large. 147.5 squat, 60 press, 60 clean (yes, I agree it's kinda ridiculous that I'm cleaning the same as my press, but that's technique and lack of practice for you) for 4, double at 75 on the bench and a full set of 5 at 160 on the deadlift - I did a double at 150, felt good, so decided to do a full set of them, just to get full value from the day! As you do.
01 March 2012
Three Wheels
Well, it's a milestone, no? Three wheels - that's 3x20kg plates on each side of the bar, for 140kg, 308lbs. Still 3x5, still progressing okay, though not always pretty:
I think I need to bring my hands closer together, elbows not up so high! That was a pretty bad rep, but it wasn't quite as bad as it appears from that photo. Interesting left/right imbalance, too.
Press at 58kg was just a little too much on the third set, so I deloaded to 50kg and did a set of 8.
And then I banged myself in the groin with the bar on the first powerclean workset. I wasn't terribly keen to do more than that at that point. Finished off with some chinups. Well, 2.
I think I need to bring my hands closer together, elbows not up so high! That was a pretty bad rep, but it wasn't quite as bad as it appears from that photo. Interesting left/right imbalance, too.
Press at 58kg was just a little too much on the third set, so I deloaded to 50kg and did a set of 8.
And then I banged myself in the groin with the bar on the first powerclean workset. I wasn't terribly keen to do more than that at that point. Finished off with some chinups. Well, 2.
19 February 2012
Rammstein
Which is not to say that I murdered today in the gym. I did set a new squat PR though, so that's good, though I shan't get too excited - I reckon I've got at least another 20kgs in me, though losing weight may impinge upon that.
No, it's more because I came out of it feeling really quite good. Sore, but in the best possible way. And I've got a solid setup going forward. Essentially, for the next little bit my training will look like this:
Monday: Gym.
Tuesday: 2x10km rides, with a beast of a climb in the morning (~2kms @ 6%, ~500m of it @ ~11%) and a 5min 45-50km/hr threshold effort on the way back. No, it's not sprint training, but it's what I've got, so might as well make the most of it!
Wednesday: Rest.
Thursday: Gym.
Friday: See Tuesday.
Saturday: Rest.
Sunday: Spin or track training.
I don't always like structure, but sometimes, particularly for training purposes, it's good.
Today's actual session (yes, it was out of 'sync', but that will change) wasn't that exciting - 3x5x132.5 squats, couldn't quite grind out 3x5 @ 75 for bench, and reset powercleans (again!) to 70kg to improve form.
But you know, I only care about squats and deadlift. Everything else is accessory work as far as I'm concerned.
No, it's more because I came out of it feeling really quite good. Sore, but in the best possible way. And I've got a solid setup going forward. Essentially, for the next little bit my training will look like this:
Monday: Gym.
Tuesday: 2x10km rides, with a beast of a climb in the morning (~2kms @ 6%, ~500m of it @ ~11%) and a 5min 45-50km/hr threshold effort on the way back. No, it's not sprint training, but it's what I've got, so might as well make the most of it!
Wednesday: Rest.
Thursday: Gym.
Friday: See Tuesday.
Saturday: Rest.
Sunday: Spin or track training.
I don't always like structure, but sometimes, particularly for training purposes, it's good.
Today's actual session (yes, it was out of 'sync', but that will change) wasn't that exciting - 3x5x132.5 squats, couldn't quite grind out 3x5 @ 75 for bench, and reset powercleans (again!) to 70kg to improve form.
But you know, I only care about squats and deadlift. Everything else is accessory work as far as I'm concerned.
13 February 2012
Bob Dylan
Back in the gym this afternoon, and since I'd been away for a couple of weeks, I thought I'd take a different approach back in to it. Rather than doing a typical 3x5 3-lift programme, I went for a 1x5 5-lift programme, just to get all of the lifts nice and greased again.
So squats went to 132.5kg and on just the one set, they felt quite solid, I felt comfortable with the weight on my back and controlled it quite well, no plummeting towards the bottom. Nice start.
Bench was next, one set at 75kg, and that was a bit more of a strain - certainly noticed the gap since I'd last done them much more. Still, they all went up.
Powercleans weren't quite so nice - I focussed much more on form through the warmups, and the difference between getting it right (or even okay!) and pulling them up is huge. I went to 82.5kg, but I was looping them out too much and didn't have the pattern down, so I dropped the weight back to 60kgs to get more in with a better pattern. I've been completely missing the thigh-touch on the way up, and I may need to reset down a bit again to get it. It's important that I get it right, so I'll probably go back to 70kgs as my workset weight next time.
Then it was press, and 55kg for 5. These were a little more difficult following the powercleans, but I got them up okay, still working on the 'new' technique for them.
Lastly it was time for deadlifts, and well, they're only one set anyway, right? So rather than just throwing in a double or something, I went for the full set at 172.5kg, for my third attempt. The warmups all went up quite solidly, and so did the first two of the workset. The third though swung out on the way up, and I got it just above my knees before having to drop it. But I wasn't going to stop there, no sir! I reset and pulled it again, and this time made it - but my back had rounded a bit too much, so I quickly ran and put my belt on. Does that make it not a single set? Perhaps, but I say unto you - bite me! It was still no more than 30 seconds between reps. Anyway, I got it in to a comfortable position, set myself and pulled. The belt didn't provide the same sort of valsalva-assistance that it does in the squat - I couldn't feel it to breathe against, as it were. But it did provide enough of a tactile cue on my back to help me keep it solid, and the last two went up really very nicely. PR! Awesome.
So then I went to celebrate with chinups - just one again (plus 4 jumping chins) but two sets this time! So kinda another PR. Good good.
So squats went to 132.5kg and on just the one set, they felt quite solid, I felt comfortable with the weight on my back and controlled it quite well, no plummeting towards the bottom. Nice start.
Bench was next, one set at 75kg, and that was a bit more of a strain - certainly noticed the gap since I'd last done them much more. Still, they all went up.
Powercleans weren't quite so nice - I focussed much more on form through the warmups, and the difference between getting it right (or even okay!) and pulling them up is huge. I went to 82.5kg, but I was looping them out too much and didn't have the pattern down, so I dropped the weight back to 60kgs to get more in with a better pattern. I've been completely missing the thigh-touch on the way up, and I may need to reset down a bit again to get it. It's important that I get it right, so I'll probably go back to 70kgs as my workset weight next time.
Then it was press, and 55kg for 5. These were a little more difficult following the powercleans, but I got them up okay, still working on the 'new' technique for them.
Lastly it was time for deadlifts, and well, they're only one set anyway, right? So rather than just throwing in a double or something, I went for the full set at 172.5kg, for my third attempt. The warmups all went up quite solidly, and so did the first two of the workset. The third though swung out on the way up, and I got it just above my knees before having to drop it. But I wasn't going to stop there, no sir! I reset and pulled it again, and this time made it - but my back had rounded a bit too much, so I quickly ran and put my belt on. Does that make it not a single set? Perhaps, but I say unto you - bite me! It was still no more than 30 seconds between reps. Anyway, I got it in to a comfortable position, set myself and pulled. The belt didn't provide the same sort of valsalva-assistance that it does in the squat - I couldn't feel it to breathe against, as it were. But it did provide enough of a tactile cue on my back to help me keep it solid, and the last two went up really very nicely. PR! Awesome.
So then I went to celebrate with chinups - just one again (plus 4 jumping chins) but two sets this time! So kinda another PR. Good good.
24 January 2012
Inspector Sardine
Gym. Gym gym gym. Maybe I should take up powerlifting instead. But I think I'll enter the Vic Masters. Why not, eh?
127.5kg squat, and after the first set was kinda wonky - no two reps were the same, it felt like - had a better groove for the last two sets and they went up no problems, back felt good.
Press at 55 and I underestimated it - almost didn't get through the first set. Second set I recovered but still struggled, but third set went up strong. I realised afterwards that although it's a reset, it's only 2.5kgs shy of my best so it's not exactly light. Pondering what increments I should take now - perhaps 1kg, down from 2.5kg. Press is a bit tricky that way.
Powercleans were set and going well, but got called away (literally) before the workset. Going to have to reset it to 75kgs I think.
With any luck I'll actually get on the track on Tuesday, just to remind myself what a bike is before next weekend.
127.5kg squat, and after the first set was kinda wonky - no two reps were the same, it felt like - had a better groove for the last two sets and they went up no problems, back felt good.
Press at 55 and I underestimated it - almost didn't get through the first set. Second set I recovered but still struggled, but third set went up strong. I realised afterwards that although it's a reset, it's only 2.5kgs shy of my best so it's not exactly light. Pondering what increments I should take now - perhaps 1kg, down from 2.5kg. Press is a bit tricky that way.
Powercleans were set and going well, but got called away (literally) before the workset. Going to have to reset it to 75kgs I think.
With any luck I'll actually get on the track on Tuesday, just to remind myself what a bike is before next weekend.
14 January 2012
Mike Patton
Yes, more weights! But don't worry, I'll be back on the bike tomorrow - new nuts and chain in hand.
Squats up to 120kg, and felt fairly good except - they were slightly high! Or, at least, some of them were roughly parallel, rather than below parallel. So perhaps an inch in it. A bit perplexing, because they didn't feel like they were being cut off high, and I'm generally pretty good at feeling it, when I check against the video. Not enough to warrant doing them again, but I'll have to be a little more careful next session to get all the way down.
Bench was oh so so close at 77.5, but couldn't get the 4th of the last set past the sticking point a few inches off the chest. Slightly annoying, because they did feel stronger than they have, but nevermind, I'll reset (again!) and work back up. They're only chesticles, after all...
Powercleans and, well, I repeated 80kg, just to be 'fair', and - to be 'fair' - I got them up. But not one of them didn't see me bending my arms as I passed my knees. Scrutinising the video, they stay that bent until they're supposed to bend, and then they whip around. So I'm not even, really, pulling the bar up - I'm just robbing myself of power! And screwing up my timing - my feet are hitting the floor again while the bar is still going up, about nipple-height. Maybe three out of the twelve I caught low, but the rest racked fine. So strength is not the issue, but technique certainly is. Not sure how best to fix it though.
Then one real chin plus a few jumping chins.
Squats up to 120kg, and felt fairly good except - they were slightly high! Or, at least, some of them were roughly parallel, rather than below parallel. So perhaps an inch in it. A bit perplexing, because they didn't feel like they were being cut off high, and I'm generally pretty good at feeling it, when I check against the video. Not enough to warrant doing them again, but I'll have to be a little more careful next session to get all the way down.
Bench was oh so so close at 77.5, but couldn't get the 4th of the last set past the sticking point a few inches off the chest. Slightly annoying, because they did feel stronger than they have, but nevermind, I'll reset (again!) and work back up. They're only chesticles, after all...
Powercleans and, well, I repeated 80kg, just to be 'fair', and - to be 'fair' - I got them up. But not one of them didn't see me bending my arms as I passed my knees. Scrutinising the video, they stay that bent until they're supposed to bend, and then they whip around. So I'm not even, really, pulling the bar up - I'm just robbing myself of power! And screwing up my timing - my feet are hitting the floor again while the bar is still going up, about nipple-height. Maybe three out of the twelve I caught low, but the rest racked fine. So strength is not the issue, but technique certainly is. Not sure how best to fix it though.
Then one real chin plus a few jumping chins.
29 December 2011
Pinky and the Brain Brain Brain Brain Brain
Have I used that before? Whatever. Just a quick recap of traininginging over the Christmassy bit. Did a little bit of spin, and got to the gym twice. Squat continues slowly up, and I'm working hard on my form as it gets heavier to try to keep errors at bay. Press up at 60kg, unfortunately on the 4th rep of the first set I got in the wrong position and bent my wrist under the bar. Nothing dramatic, but it was too sore/weak to get even one rep up on the second set, though I tried twice, so abandoned that. Disappointed, as I'm sure I would have gotten it, but no big deal. Did 160kg on the deadlift afterwards. Got them up 5 times, but wasn't sufficiently happy with the form, so I may do 160kg again next time. Perhaps not, but it will depend upon how I'm feeling. Bench at 77.5 and I almost got it - only got to 3 in the last set though. The bench at the powerhaus is narrower, and the gap is in an awkward position whichever way around I put it, so that didn't help. Powercleans at 80kg, 3x4, and I kinda got them - only 3 in the first set, but all 4 in the next two. Looking at the video though I was breaking my arms too early and pulling rather than shrugging - I could feel it at the time, but video confirmation is handy. So though I could possibly quibble that I should be 'allowed' to take it up again next time, I'll repeat and make sure to get that shrug. Jumping chins are getting quite slow and controlled on the negative, so I reckon I might be pretty close to giving a real chinup a go soon. And that's about all for now. Will be good to get back on the track!
20 December 2011
Beethoven's 9th
And herein begins the Ode to Joy...
Well, not really, but things are still progressing in the gym, which is satisfying. I missed training at DISC on Sunday due to lack of time/funds, so I needed a good session today to make me not feel fat and slow. Okay, 105kgs on the squat, not very exciting, and today it didn't feel all that smooth, either - felt like I was still shuffling around a little, trying to find the right groove. But they went up.
Bench up to 75kg now, and though it was a bit more of a strain than last week, only the very last rep required genuine teeth-gritted pushing up - I may have even closed my eyes. Otherwise they went up okay, though the bar path wasn't as well controlled as it has been.
Powercleans at 77.5, and frankly they weren't that pretty either. The weight itself didn't feel too heavy though, which was nice. Strength continues to grow, form was just off today for everything. These days happen, and today it happened without a miss on anything. Hoping to get a spin in on Thursday and then back to the gym over the weekend.
Well, not really, but things are still progressing in the gym, which is satisfying. I missed training at DISC on Sunday due to lack of time/funds, so I needed a good session today to make me not feel fat and slow. Okay, 105kgs on the squat, not very exciting, and today it didn't feel all that smooth, either - felt like I was still shuffling around a little, trying to find the right groove. But they went up.
Bench up to 75kg now, and though it was a bit more of a strain than last week, only the very last rep required genuine teeth-gritted pushing up - I may have even closed my eyes. Otherwise they went up okay, though the bar path wasn't as well controlled as it has been.
Powercleans at 77.5, and frankly they weren't that pretty either. The weight itself didn't feel too heavy though, which was nice. Strength continues to grow, form was just off today for everything. These days happen, and today it happened without a miss on anything. Hoping to get a spin in on Thursday and then back to the gym over the weekend.
13 December 2011
Teh Band
Hopefully Teh Band don't exist. If they did, they'd play a mixture of hardcore and weak-arse.
Squats... well, they started at 122.5, but finished at 100. My form just keeps going to shit and I'm wasting time. I've lost nearly 10kg, which probably doesn't help, but just the same they feel crappy. So I went back down to 100 since the volume I'm getting done at heavier weights isn't going to maintain any strength anyway, so I might as well cut my losses and at least get some shit done and get LP happening again. Even if it means regressing by 4 MONTHS. Shit. Mind you, if I'd done it two months ago I could still be back up to 140kg by now. Shit.
Bench... well, after sitting at 65kg for ages, it's going up nicely now - 72.5 today, and got them done. Lost the bar path a little on the last of 15, but it only curved down my chest a little and I got it back up without too much trouble.
Powercleans at 75kg, I was really determined to get these done with good form. And it was certainly better than last week - I did catch one not far above my nipples and pushed it up the rest of the way, but aside from that the form felt sketchy, but not bad. The very last rep, I really nailed it - got the shrug, got the jump, and despite being the last rep, I nearly caught it with my nose. Just got to hold that groove in my mind until next week, onwards to 77.5kg...
Squats... well, they started at 122.5, but finished at 100. My form just keeps going to shit and I'm wasting time. I've lost nearly 10kg, which probably doesn't help, but just the same they feel crappy. So I went back down to 100 since the volume I'm getting done at heavier weights isn't going to maintain any strength anyway, so I might as well cut my losses and at least get some shit done and get LP happening again. Even if it means regressing by 4 MONTHS. Shit. Mind you, if I'd done it two months ago I could still be back up to 140kg by now. Shit.
Bench... well, after sitting at 65kg for ages, it's going up nicely now - 72.5 today, and got them done. Lost the bar path a little on the last of 15, but it only curved down my chest a little and I got it back up without too much trouble.
Powercleans at 75kg, I was really determined to get these done with good form. And it was certainly better than last week - I did catch one not far above my nipples and pushed it up the rest of the way, but aside from that the form felt sketchy, but not bad. The very last rep, I really nailed it - got the shrug, got the jump, and despite being the last rep, I nearly caught it with my nose. Just got to hold that groove in my mind until next week, onwards to 77.5kg...
06 December 2011
Iron Maiden
So back to the gym I went, determined to have some better form in the squats. One thing (yes, another thing!) I realised was that I've been doing the valsalva a bit wrong (or, at least, it's crept that way) as I've tended to take a breath and suck in, rather than push out. I don't think this is all of my troubles, but doing it right today (at least, I think so!) more consistently helped see more consistently better form. Not perfect, and not every rep, but good enough that I got 15 done at 120kg much easier than has been the case. Even the last one where I completely lost tension, ended up in a full squat at a dead stop, and by gods pushed it back up anyway. With a bit of rounding, but I reckon, in this instance, I can be forgiven it.
Next was bench, up to 70kgs this week. I've had many, many attempts at 70kg, but never pushed all 15 up - until today! It wasn't a doddle, but it didn't feel unbearably hard at all. So a new 3x5 PR, and up to 72.5 next week.
Powercleans at 75kg... so close, but not quite close enough! Even with 8-10 min in between every workset, by the time I get to these I'm getting rather tired. And that's not good for a power exercise which relies on good form and a well-timed snap! Just the same it was only the second-last rep of the third set that I couldn't rack, but there was much usage of arm-pulling before I got to that, it must be conceded. So I'll stay at 75 next time, try to work on getting that jump/shrug happening properly at heavier weights.
Next was bench, up to 70kgs this week. I've had many, many attempts at 70kg, but never pushed all 15 up - until today! It wasn't a doddle, but it didn't feel unbearably hard at all. So a new 3x5 PR, and up to 72.5 next week.
Powercleans at 75kg... so close, but not quite close enough! Even with 8-10 min in between every workset, by the time I get to these I'm getting rather tired. And that's not good for a power exercise which relies on good form and a well-timed snap! Just the same it was only the second-last rep of the third set that I couldn't rack, but there was much usage of arm-pulling before I got to that, it must be conceded. So I'll stay at 75 next time, try to work on getting that jump/shrug happening properly at heavier weights.
25 November 2011
Everclear
More gymnal frustration. And two new 3x5RMs.
Squats at 120kg... well, they were awful. 4, 3 and 2. My form was atrocious, no lower back control, just all over the shop. I really am thinking myself out of this. Annoying. But, I have an idea...
Bench I took up to 67.5, and got all 15 - the last rep of each set was a bit of a push, but it never felt in danger. And while I've done 14 reps at 70, it's my highest 3x5, so call it a new PR. Cool.
Powercleans went up to 72.5, and they went up pretty well. Again, the last couple (of 4!) in each set weren't quite so clean, but the form still felt about right - not pulling with the arms, jumping and shrugging, and it generally felt good. I was just tired! So that's another PR. Also cool.
So I'm pondering switching things around - warming up with squats, switching to the other two (bench/powercleans or press/deads) to get myself completely switched on through workset(s) before finishing with squat worksets. It's something that I feel might work for me - though perhaps in between press and deadlifts. A set of 5 heavy deads leaves me about able to sit down, and that's it! But the press is heavy enough that it should get the neural activation going, get the focus in, get me aware that yes, I can lift heavy things. It's a thought, anyway.
If it was just strength/focus/recovery holding me back due to the focus on on-bike stuff, I wouldn't mind. But it's not, it's mental. And that means I can fix it. I hope!
Squats at 120kg... well, they were awful. 4, 3 and 2. My form was atrocious, no lower back control, just all over the shop. I really am thinking myself out of this. Annoying. But, I have an idea...
Bench I took up to 67.5, and got all 15 - the last rep of each set was a bit of a push, but it never felt in danger. And while I've done 14 reps at 70, it's my highest 3x5, so call it a new PR. Cool.
Powercleans went up to 72.5, and they went up pretty well. Again, the last couple (of 4!) in each set weren't quite so clean, but the form still felt about right - not pulling with the arms, jumping and shrugging, and it generally felt good. I was just tired! So that's another PR. Also cool.
So I'm pondering switching things around - warming up with squats, switching to the other two (bench/powercleans or press/deads) to get myself completely switched on through workset(s) before finishing with squat worksets. It's something that I feel might work for me - though perhaps in between press and deadlifts. A set of 5 heavy deads leaves me about able to sit down, and that's it! But the press is heavy enough that it should get the neural activation going, get the focus in, get me aware that yes, I can lift heavy things. It's a thought, anyway.
If it was just strength/focus/recovery holding me back due to the focus on on-bike stuff, I wouldn't mind. But it's not, it's mental. And that means I can fix it. I hope!
16 November 2011
Delilah
Well this should be the start of some more regular gym training for a bit, and hopefully some better form in my squat.
I dropped the weight again, down to 110kg, after plating up at 120kg. If necessary I'll go lighter still, but I think it'll be okay at 110kg. My form wasn't perfect, but my back was much better. Another couple of sessions there, get the back perfect and stronger, then work back up again, see how it goes. It's not like I need to squat 150kg by Christmas.
Bench, still at 65kg, mainly because I haven't bought 1.25kg plates yet. But I'll hopefully get them shortly and start back up on the bench. I'm not confident to make 5kg jumps at this weight without a spotter, but I feel that I can still progress.
Powercleans up to 70kg, and the form wasn't so good - the shrug is a lot harder to do even than 65kgs! I got them all, but don't think I'd get 75, and certainly not cleanly. Again, 1.25kg plates should come in handy.
Not so much DOMS after this one, but still rather tired and sore. It'll be great to get back past that again!
I dropped the weight again, down to 110kg, after plating up at 120kg. If necessary I'll go lighter still, but I think it'll be okay at 110kg. My form wasn't perfect, but my back was much better. Another couple of sessions there, get the back perfect and stronger, then work back up again, see how it goes. It's not like I need to squat 150kg by Christmas.
Bench, still at 65kg, mainly because I haven't bought 1.25kg plates yet. But I'll hopefully get them shortly and start back up on the bench. I'm not confident to make 5kg jumps at this weight without a spotter, but I feel that I can still progress.
Powercleans up to 70kg, and the form wasn't so good - the shrug is a lot harder to do even than 65kgs! I got them all, but don't think I'd get 75, and certainly not cleanly. Again, 1.25kg plates should come in handy.
Not so much DOMS after this one, but still rather tired and sore. It'll be great to get back past that again!
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