Lift it to your heart, then push it to the sky

[bronco]

ah, should have come up with another excuse to skip that session as well...

True on the one hand, but on the other hand I now have an excuse that should last me one or two sessions .

Damn

We need a volunteer to give bronco a massage.

yup.

Baggsy no in.

Hmm, not following here, what you talking about ?

[SpugFab]

Baggsy no in.

Hmm, not following here, what you talking about ?

It's a British thing I think.

http://www.urbandictionary.com/define.php?term=baggsy

If you're playing football, "baggsy no in" will mean you can't be chosen to be goalkeeper. In fact the last person to say "baggsy no in" (or just "no in") will usually end up in goals.

Basically I don't want to be the one to give you a massage.

[bronco]

Basically I don't want to be the one to give you a massage.

Oh man that hurt .

[Kryptonite V]

Sounds like a pulled muscle.
How are you now, Broncman?

[bronco]

Sounds like a pulled muscle.
How are you now, Broncman?

Oh, it is allmost healed which is not so good because I have a time with a naprapth tomorrow and I want to know what kind of injury it was so I can avoid it in the future.

Didn't really feel like a pulled muscle so I would like to find out what it was .

[bronco]

081006
Clean day.

Went to naprapath today. He said the joints of my ribs were a bit stiff on one side and therefore the little muscles between the ribs had some troubles. Good thing was that it wasnt a big deal, don't need to do anything and don't have to take care in the future. He did reccomend DB rows though for keeping up mobility in upper back.

Training went better than usual. Powercleans a bit all over, but at least a few were decent. Jerks more solid and consistent than ever. I think 110 is close to the bag. Frontsquats could have been worse.

Powercleans:
70kg: 1x3, 80kg: 1x3, 85kg: 5x3
Jerks:
70kg: 1x2, 80g: 1x2, 85kg: 1x2, 90kg: 4x2
Front squats:
80kg: 1x5, 90kg: 1x5, 95kg: 1x5, 100kg: 2x3
DB rows:
30kg: 1x10, 40kg: 2x6
Side extensions:
0kg: 2x10

[Crash]

I'm glad you're feeling better Bronco.

[bronco]

I'm glad you're feeling better Bronco.

thanks Crash .

[bronco]

081007
Snatch day.

Thinks went ok. At least one snatch felt really ok.

snatch from full extension:
30kg: 1x3, 40kg: 1x3
Snatch:
40kg: 1x3, 50kg: 1x3, 60kg: 3x3
Clean from high hang:
50kg: 1x3, 60kg: 1x3, 70kg: 1x3, 80kg: 1x3
Back squats:
90kg: 4x3
Incline bench:
70kg: 1x5, 80kg: 1x5, 90kg: 1x2

[bronco]

081009
Clean day.

Cleans not too good, nothing new there. Back felt a bit suboptimal so bailed out early. Pushpresses better than ever. Rounded off with crazy prehab stuff. Oh, and biceps and forearms are weak, net to put more focus there .

powerclean + clean from full extension:
40kg: 1x3, 60kg: 1x3
Cleans:
70kg: 1x3, 80kg: 1x3, 90kg: 1x2, 1x1
Push press:
50kg: 1x3, 60kg: 1x3, 70kg: 1x2, 75kg: 1x2, 80kg: 3x2
DB row:
30kg: 1x5, 40kg: 1x5, 47.5kg: 2x5
Back extension:
10kg: 1x10, 20kg: 1x10, 25kg: 2x8
BB curls:
40kg: 3x5
Twisting stuff with rubberbands:
2x12
DB side bend:
20g: 1x12, 30kg: 1x12

[Kryptonite V]

Jerks more solid and consistent than ever. I think 110 is close to the bag.

Solid.
I assume you're speaking of a Swedish bag, which has a smaller opening than most standard bags, so 110kg near the bag is good stuff.
In Scotland, one would say at this point that 115kg is IN THE BAG!, 120kg are easy anyway (everyone knows that) and 130kg will fall before the years end

[bronco]

I assume you're speaking of a Swedish bag, which has a smaller opening than most standard bags, so 110kg near the bag is good stuff.
In Scotland, one would say at this point that 115kg is IN THE BAG!, 120kg are easy anyway (everyone knows that) and 130kg will fall before the years end

Yeah swedish bag. Wish I had one of those scottish bags though .

081011
Training

Tried doing the presses from jerk-style rack position. Felt pretty good, think bar being slightly higher up and closer to the neck made for an easier start.

Snatch puls from hang + powersnatch from hang:
40kg: 1x(2+2), 50kg: 1x(2+2)
Snatch pulls off blocks:
60kg: 1x3, 70kg: 1x2, 2x3, 80kg: 3x3
Presses:
50kg: 1x5, 55kg: 1x3, 60kg: 3x3
Front squats:
80kg: 1x5, 90kg: 2x5, 95kg: 1x5, 100kg: 1x5
Close grip chinups:
0kg: 3x3
DB curls:
12.5kg: 1x12, 17.5kg: 1x4, 15kg: 1x5
Pushdowns:
30kg: 1x15, 40kg: 1x12, 1x10
Rear lateral rais:
5kg: 1x10, 4kg: 1x10
Lying legrotations:
0kg: 2x8

[bronco]

Tonight:
1.5h of ping pong, part of the plan to destroy JP at VFW2009 .

[Devil's Plaything]

[Jonathan]

Tonight:
1.5h of ping pong, part of the plan to destroy JP at VFW2009 .

I LOVE table tennis (that's what we call it here ).

Perhaps we need a vegan ping pong/table tennis weekend? Coaching, diet, supplementary training, equipment, supportive equipment, routines etc

Jonathan