6 hours of hill repeats

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Re: The System

Postby ninearms » Wed Oct 26, 2011 7:50 am

knackers wrote:nice work!

Got to the gym at 6pm, left at 10.30pm. Hammered.

holy shit, 41/2 hr session, hope you bring food


Thanks mate. Yeah, I have a big meal before I leave, then I have some stuff to eat between snatch and C&J, plus some carbs to drink during the C&J.
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
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Re: The System

Postby ninearms » Wed Oct 26, 2011 7:53 am

Wednesday 26/10/11: Home

Early morning fasted KB session, outside in the rain.

Goblet squats 16/15
Press 16/15x2 each side
Row 32/15x2 each side
Press 16/15x2 each side
Row 32/15x2 each side
Band pull aparts Red/20x3
Pushups BW/20x3
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
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Re: The System

Postby ninearms » Tue Nov 01, 2011 7:33 am

Monday 31/10/11: Woking

Here on after known as Day of the PR.

A) Front squat
60/5x2
100/2
125/1
140/1: feeling strong!
148/1: PR, and still feeling strong
150/1: PR, not limit! Koing said I should have gone for 152 afterwards, and looking at the video I agree. Easy lift.

Rest

B) Snatch
40/2x2
50/1
55/1
60/1
63/F,1
67/F,1
70/F,1
73/1
77/1 (96%)
79/F,F
60/1x2
70/1
74/1
79/F,F: first one close but felt lopsided overhead
60/1

Rest

C) C&J
60/1x3
70/1x2
80/1
85/1
90/1
95/1
100/1: PR, jerk a bit sloppy
101/1: PR, better jerk

Rest

D) Front squat
120/1
140/1
146/1: end of session PR
140/2: PR

141/1 (F on 2)

4 front squat PRs
2 C&J PRs
Total PR


“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
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Re: The System

Postby sosso » Tue Nov 01, 2011 7:55 am

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Re: The System

Postby baldy » Tue Nov 01, 2011 8:41 am

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Re: The System

Postby JP » Tue Nov 01, 2011 10:18 am

good work man!

but WHAT THE FUCK is end of session pr :D
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Re: The System

Postby thestoatyone » Sat Nov 05, 2011 1:47 pm

Noice.
Vincit omnia pertinax virtus

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Re: The System

Postby ninearms » Sat Nov 05, 2011 10:49 pm

Friday 04/11/11: Woking

Both racks being used when I arrived so didn't squat first. On a Monday I'd have just waited but Fridays are always quick in and out affairs.

A) Snatch
40/2 power
40/2x2
50/1x2
55/1
60/1
65/1
70/F,1
75/F,1
81/F,F,F: first one smashed out front, didn't finish; second pulled it in better but still out front; third nowhere near

B) C&J
60/1x2
70/1x2
80/1
85/1
90/1: really nice jerk, "excellent" according to Brian.

Had 95 loaded but ended up coaching Omar on his jerk for longer than planned as Brian had gone home. Decided to just do some quick squats before Roger locked up.

C) Front squats
100/1
120/1
141/1: planned to double it but was not going to happen today. Monday...
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Re: The System

Postby ninearms » Tue Nov 08, 2011 7:14 pm

Monday 07/11/11: Woking

A) Front squat
70/5x2
100/2
125/1
145/1 (97%)
151/F: unracked it, nearly passed out, reracked it!

Rest

B) Snatch
40/2x3 high hang
50/2x2
55/1x2
60/1x2
65/1
70/1
75/1
77.5/F,F,1 (97%)
81/F,F,F,F,F,F: had the 3rd attempt locked out overhead, stood up and had to chase, but dumped it before running into a loaded bar. No one accepted this excuse, thus no lift.

Rest

C) C&J
50/1x2
60/1
70/1
80/1
90/1x2: powered the first so retook it
97/1 (96%)
102.5/F,F,F: all rubbish attempts
60/2+1 high hang
70/2+1 high hang
80/1 high hang
85/1 high hang
90/1 high hang: PR from the hang, smooth and easy, in fact easier than from the floor which only hammers home that something is wrong from the floor.

Rest

D) Front squats
100/1
125/1
145/F
135/2x2
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
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Re: The System

Postby thestoatyone » Tue Nov 08, 2011 11:03 pm

ninearms wrote:had the 3rd attempt locked out overhead, stood up and had to chase, but dumped it before running into a loaded bar. No one accepted this excuse, thus no lift.


Seeing as you don't get bonus points for dumping yourself onto the front judges lap, I can't blame them.
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Re: The System

Postby ninearms » Tue Nov 15, 2011 11:47 am

Monday 15/11/11: Woking

Taper begins...

A) Snatch
40/2x3 high hang
40/1x2
50/1x2
55/1x2
60/1
65/1
70/1
75/F,1 (94%)

Rest

B) C&J
60/2
70/1
75/1
80/1
85/1
90/1
95/1 (94%)

Rest

C) Front squat
60/5
100/1
125/1
145/1 (97%)
151/F

D) Pullups
BW/6x2
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
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Re: The System

Postby baldy » Tue Nov 15, 2011 3:20 pm

How are you feeling today? Was expecting to be feeling amazing after such a light session, but I feel stuffed.
"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
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Re: The System

Postby ninearms » Tue Nov 15, 2011 4:04 pm

baldy wrote:How are you feeling today? Was expecting to be feeling amazing after such a light session, but I feel stuffed.


OK actually. Legs feel a bit sore from the 151 attempt, but not heavy or achy.
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Re: The System

Postby ninearms » Fri Nov 18, 2011 8:14 pm

Friday 18/11/11: Woking

Taper week.

A) Snatch
40/2x2
50/1x2
60/1
65/1
70/1
75/FFF: first rubbish, second ruined by Weird Ben's stupid counting (!!!), third had it but had to chase and dumped it because my right wrist didn't approve.

Hmmm... Wrists don't like snatching without straps, so was not as aggressive under the bar as I need to be. Will just have to dose up on ibuprofen and grimace through it at the comp.

B) C&J
60/1x2
70/1
80/1
85/1
90/1
95/1

C) Front squat
100/1
125/1
145/1
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
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Re: The System

Postby ninearms » Mon Nov 21, 2011 9:31 pm

Monday 21/11/11: Woking

Taper week 2. Penultimate session before comp.

A) Snatch
42/1x2
52/1x2
57/1
62/1
67/FF1: wrist giving me hassle
72/1

B) C&J
62/1x3
72/1
77/1
82/1
87/1
92/1

C) Front squat
100/1
120/1
140/1

Morning BW low 83s, so no worries about making weight.
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
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