Baldy learns to swim 3km/h

[hoffmeister]

the people demand rowing results!!

[baldy]

1 week sub optimal eating and excessive beer.

Saturday
========
Rowing 100m warm up.
500m Max Effort 2:57 PB !
Legs wobbly

Sauna, felt like time had stopped and actually the hour glass thing had got stuck!

[ninearms]

2:57? For 500m? Are you sure? Did you do it standing up???

[baldy]

2:57? For 500m? Are you sure? Did you do it standing up???

Moved the preacher curls bench over so I could do it seated.

Yeah its really old '90s computer machine in hotel gym, felt like I could do sub 2 minutes easily.

[baldy]

Back in the GYM!

Monday Woking
=============
Warmup
Snatch: 3x3 20kg, 2x40kg hang, 2x55kg, 62K 2,2,1,F,1,2,2 // solid.
Bench: 5xbar, 5x60kg, 5x5 85kg // last rep was grinder, perfect weight.
Back Squats: 5x70kg, 3x100kg 5x5 112.5kg // brutal.

Good session 35/46 reps over 80% if I had jerk instead of bench would have got into the target range.

[Talyn]

I don't get how you got 35/46 at over 80%, are you counting all three lifts?

112.5/162.5 = 69%

??

[baldy]

I don't get how you got 35/46 at over 80%, are you counting all three lifts?

112.5/162.5 = 69%

??

Yeah its confusing.
Your front squat 1RM is calculated based roughly on your clean and jerk 120%, so 105/126kg
Front squat is meant to be 90% of your back squat so 138kg for back squat

I have no idea if it will work, just trying to adapt it to suit my needs. From my experience, lots of volume squats is good for me. The % are not far off what we did in the masters program, so not a waste of time. Also I failed fronties tonight, so not far off the max I can do for that volume

The theory I suppose is that it is no point letting your back squat run away from frontie or clean. Better to get the volume with a weight similar to the weight you can clean and work on your weakness. Focus is on the Oly stuff, squats is just to assist it.

Was never going to be good session, max stress week, sub optimal food today and limited time.
Nailed some taurine and beta alanine itchy powder to make it count! Make aggression not much strength

Wed Woking
==========
Warmup
C&J: 3x3 20kg, 2x40kg, 2x60kg, 2x70kg, 85kg 2,2,1F,2,2 // coach said I need to start loading more weight next session
5 pullups
Fronties: 3x20kg, 3x60kg, 102kg 5,5,5,4F,4F // AAAAAGGGGHHHHHH!!!!!!!

[baldy]

Thursday
========
All alone in the gym, good quick session.
Warmup
Snatch: 3x3 20kg, 2x40kg, 2x50kg 3x62kg, 3x63kg, 3x64kg Triple PB // happy about this, shows I am making progress without the need to max out. Carefully tracking my triple and double pbs from now.
Fronties: 5x60kg, 4x5 100kg // Why are squats sooo hard, I do take some comfort that I am training what is clearly my weakness.
Pullups: 3x5

just over and hour session, on target for the program.

[JP]

just need more time under the bar with the fronties i think...

they respond well to a bit of volume and consistancy! (actually, i have neither and it seems to be ok... maybe because of my back squat style helps it too?)

[Lordmuppet]

PB woot!

[baldy]

just need more time under the bar with the fronties i think...

Just frustrating cos I squat every session and hard to see the progress. Today I got a triple PB, so I am making progress just don't always realise it.

PB woot!

Training will be a lot about triple and double PB's from now.

Kind of a filler session today.

Saturday
========
Warmup
Back Squats: 5x20kg, 5x60kg. 3x100kg, 3x110kg, 3x120kg, 3x125kg, 3x130kg // Triple PB but more in there, maybe 135 for triple?
Behind neck Jerk: 3x20kg, 3x40kg, 3x60kg, 3x70kg, 3x75kg
Curls
Incline DB Press


DEEEPP!!!!

[ninearms]

Why did you stop at 3? If you're going for a max triple and 3 reps are comfy do more reps or stick more weight on. Could have had 5 reps there.

[baldy]

Why did you stop at 3? If you're going for a max triple and 3 reps are comfy do more reps or stick more weight on. Could have had 5 reps there.

Would not have got 4 reps, third rep was already loosing it forward before I could get hips in.

140kg front squat on Monday for proper PB, today was just to loosen up, and lift the spirits.

[ninearms]

140 front squat and 130x3 back squat is all kinds of messed up though dude! You should be able to triple 150+ with your back squat. I did 2-3-5-2-3-5 ladders with 30 secs between rungs and 130 on the bar tonight and I'm really weak at the moment. You should be pissing all over 130.

[JP]

yeah you do lose power with that forward tilt, but hey, one could analyze forever, training is looking good and going forwards!

and those plates look awesome, made 130 look like 230!