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

[bronco]

Ah yes, the old smash the bar into your throat trick. I've done that a few times. Thanks to my massively muscular neck it's pretty much impossible to finish a session without at least scraping the skin of my Adam's apple just a little.

True, allthough this was a bit worse than usual. Still feeling it!

Anyway, friday I did a little benching, benched 112.5kg which had me beating kryptoboy . Back is pretty ok, but pobably not for lifting if I want to be on the safe side.

[Kryptonite V]

You're still the disco king. No squatting and deadlifting, but beating everyone in benching

Looking big and strong Bronco, was great to meet you again

Let your back recover and then - train on!

[bronco]

You're still the disco king. No squatting and deadlifting, but beating everyone in benching

Back injury man, back injury .

Looking big and strong Bronco, was great to meet you again

Thanks, and all the same about you man !

Let your back recover and then - train on!

Indeed that is my plan .

[bronco]

Disco days.

Back still seems a bit suboptimalt/

Hang power snatch:
40kg: 4x3
Hang split snatch:
40kg: 2x3
Dips:
0kg: 4x5
Pullups:
0kg: 2x3
Some other general core stuff and stuff

[bronco]

Yesterday
Hangpowersnatch + Overheadsquat:
40kg: 4x3, 45kg: 1x3, 50kg: 2x3
Hang powerclean:
50kg: 3x3
Incline bench:
60kg: 1x5, 70kg: 1x5, 80kg: 1x5, 1x3
Box jumps:
70cm: 1x5, 90cm: 2x5, 110cm: 2x3, 110cm: 4x3
Some core stuff.

Today
8km run, 55min. Finally got my new running shoes that I bought a month ago out of the box .

[bronco]

080610
Some general ligth stuff. Realized I hate core exercises, would need a plan to deal with that. Probably HTFU would have to be a primary component of that plan.

powerclean from block + pushpress (with pause on toes):
40kg: 3x3, 50kg: 2x3, 60kg: 1x3
powerclean from block + strict press:
60kg: 2x3
OH-lunges:
30kg: 3x5

[Kryptonite V]

8km run, 55min.

That's not a run, that's a walk

But then, i guess it's good walking for a fat, old, crooked back weightlifter. Makes me remember our shore walk in Dalmeny
So, good progress, glad the back is better

[bronco]

8km run, 55min.

That's not a run, that's a walk

Hey, that is true . There is room for improvement.

But then, i guess it's good walking for a fat, old, crooked back weightlifter. Makes me remember our shore walk in Dalmeny

Hehe true. This was a little faster though, allthough less hills of course .

So, good progress, glad the back is better

Thanks. Back feels kind of ok, but Im gonna take it easy for a while more.

[bronco]

080614

Not much happening but made a powerjerk PB. Went a bit forward though so didnt look too good.

Powerjerk:
40kg: 1x3, 50kg: 1x3, 60kg: 1x3, 70kg: 1x2, 75kg: 1x2, 80kg: 1x2, 85kg: 1x2, 92.5kg: 1x1 (PB)
Snatch:
30kg: 2x3, 40kg: 2x3
Powersnatch + OH squat:
50kg: 2x3
Powerclean:
60kg: 1x3
Front squats:
60kg: 3x5
box jumps:
70cm: 1x5, 90cm: 1x5, 110cm:1x3
Back extensions:
0kg: 1x20, 10kg: 1x15, 20kg: 1x10
DB curls:
12.5kg: 2x8, 15kg: 1x5
Hip raises against bench:
0kg: 1x8

[bronco]

080617
Power jerks feeling ok.

Powerclean + powerjerk:
40kg: 2x3, 50kg: 1x3
Powerclean off blocks + powerjerk:
60kg: 3x3
Powerjerk:
70kg: 3x2, 80kg: 2x2
Rear delt BB row:
40kg: 1x12, 50kg: 1x12, 60kg: 1x10
Overhead lunges:
40kg: 3x5
Front squats:
60kg: 1x5, 80kg: 1x5
Back extensions:
10kg: 1x15, 20kg: 1x10

[Kryptonite V]

Random lemony disco training, but who needs a plan?
Congrats on the PB you disco queen!

How's the back feeling?

[bronco]

Random lemony disco training, but who needs a plan?
Congrats on the PB you disco queen!

Thanks .

How's the back feeling?

Sensitive.

[bronco]

Yesterday, some running, probably 6-7km.

Back is clearly suboptimal, irritated from light training I did two days ago.

[bronco]

080624
Technique seems to deteriorate fast . Think Im tensing too much because of the back, plus the low weights makes it somewhat harder to correct the technique. Crapliotastic.

hang powersnatch + OH lunges:
30kg: 2x3, 40kg: 2x3
Hang powersnatch:
40kg: 1x3
Back extensions:
10kg: 1x18, 20kg: 1x15, 1x12
Incline crunches:
0kg: 1x12, 1x8, 1x6
Pistol squats:
0kg: 1x5, 5kg: 1x(5R+3L)

[XkillerX]

that sucks man. maybe some swimming is what your back needs