Mission International Level

[Mellos]

jan 5th
Snatch
4 x 30 kg
2 x 4 x 40 kg
3 x 50 kg
2 x 50 kg
2 x 55 kg
2 x 60 kg

Clean + Frontsquat
0 + 1 x 50 kg
1 + 3 x 50 kg
1 + 3 x 70 kg
1 + 0 x 80 kg really dunno why I didn´t squat on that, but that´s what my log says
1 + 3 x 90 kg
Then failed each to clean and to front squat 100. Had a massive headache and like no water inside my body.

[baldy]

Got to cover the basics and keep hydrated. In my session today I drank 750ml pre training drink, 500ml sports drink, 750ml plain water and 400ml protein shake.

[Mellos]

jan 6th
3,5 boardpress
5 x 60 kg
3 x 80 kg
3 x 95 kg
3 x 97,5 kg

Pin Press
5 x 80 kg
5 x 100 kg
6 x 122,5 kg medium grip. was too big a ROM for my usual close grip.
5 x 125 kg also medium grip width.

Floorpress
10 x 20 kg
8 x 40 kg
8 x 65 kg
7 x 67,5 kg

Incline Dumbbell Tricep Press
8 x 7,5 kg
8 x 11,25 kg
7 x 12,25 kg

Rolling Dumbbell Tricep Press
8 x 7,5 kg
8 x 11,25 kg
7 x 12,25 kg

Front Raise
2 x 8 x 4,75 kg

Lying Rear Delt Raise
8 x 4,75 kg
2 x 8 x 7,5 kg

[sosso]

Yeah I remember hearing a guy at the gym say that if you're properly hydrated before your session, you shouldn't need to drink water at all during it. Not sure how that's supposed to work when I lose a bucketload of fluid every time. So I'll continue drinking 2 litres or more each session..

edit: I love floor press. One of my favourites.

[Mellos]

Got to cover the basics and keep hydrated. In my session today I drank 750ml pre training drink, 500ml sports drink, 750ml plain water and 400ml protein shake.

The reason for that was mainly that I had no carbs in my body and also that I had too much caffeine. That stuff really drains me.

[Mellos]

In a PL session I really need a lot of water (1-2 liters) but in OL my coach is always saying that it would be the thing that makes you dizzy and takes away your concentration and focus. Always sounded weird but after having tried a bunch of times it seems to be true.

[Mellos]

jan 7th
Snatch
4 x 30 kg
3 x 40 kg
2 x 50 kg
2 x 55 kg
1 x 60 kg
This was the first time anyone ever told me that I had to touch the bar mid-thigh and not with my hips. No more hip pain from now on lol.

Clean and Jerk
2 x 40 kg
2 x 50 kg
1 x 70 kg
1 x 80 kg
Wanted to go further and test my abilities for the comp that would follow but the coach said no.

[Mellos]

Before you read the comp report please notice that I had almost no training in the Olympic lifts for about a month (I guess).
That being said:

Comp Report
Last saturday we had another team competition. Soest vs Duisburg Süd.
We knew that we wouldn´t win because only two lifters of our former team are still lifting and lifting on that same good level.
Our goal was to achieve more than 200 relative points.

After warming up I was still a little uncertain about my technique because I didn´t lift for such a long time. Anyway I had them put 65 kg on the bar for my 1st attempt. Having the most awkward steps leading towards the lifting stage I tripped and almost fell spread eagle but was able to just save me from that embarrassment
Jumped a little high, threw the bar forward quite a bit but saved it. Good lift. For my 2nd attempt I chose the weight of 71 kg, which would be a no pressout PB for me. On the stage I had to waist almost 30 seconds of the time to make the lift because of the most annoying ringtone I ever heard. When they finally turned that thing off I got the bar off the floor, put it overhead and stood up. I think I felt a little pressout there but then the commentator yelled something that sounded like a determined "NO!". Absolutely confused and thinking it was a miss I let the bar go just before I realised that the judge was just about to give me a "good lift". Great
So in the third attempt I had to repeat my attempt, pulled it very far back but saved it. Good lift. Not the prettiest one but a PB nevertheless.


Now to the clean and jerk. My opening weight of 95 kg was fairly high considering that I didn´t succeed in cleaning 100 kg earlier that week. Stepped up, little struggle on the clean but nailed it overall.
Next one: 101 kg. Felt heavy on the clean. I must have been as red in the face as never before. Anyway, decided not to waste the attempt and go for it. Surprisingly I even made it. From what it felt like it must have looked very skew but no pressout and a good lift. Another PB. (comp legal, I mean) Finally, on the third attempt I decided to jump to 104 kg, which were just as hard to clean but just didn´t have the power to push those overhead.


Makes 3 new PBs for me (snatch, c&j and total) and at 84 kg bw also a new PB with 17 relative points. Our team (6 lifters) achieved a total of ~270 points, so we didn´t have to suffer total embarrassment. Still lost to Duisburg though, who totalled more than 400 points.



For those who don´t want to fight through this wall of text (and all the others) here´s the video:

[Mellos]

As I considered that comp a training session I did the following in the warmup room and at home:

Squat
4 x 40 kg
3 x 70 kg
3 x 90 kg
2 x 3 x 110 kg
Wanted to do more but had to show up for the award ceremony.

Deadlift
4 x 60 kg
3 x 80 kg
2 x 110 kg
5 x 130 kg Speed work with short breaks of only 1-2 minutes in between sets.
1 x 150 kg
1 x 180 kg

[Mellos]

jan 8th

Benchpress
10 x 20 kg
10 x 40 kg
8 x 65 kg
7 x 67,5 kg

Narrow Grip 3,5 Boardpress
5 x 60 kg
6 x 100 kg
5 x 102,5 kg

Rolling Dumbbell Tricep Extension
5 x 7,5 kg
8 x 12,5 kg
7 x 13,5 kg

Front Raise
8 x 4,75 kg
8 x 6,25 kg
7 x 7,25 kg

Lying Rear Delt Raise
5 x 4,75 kg
8 x 7,5 kg
7 x 8,5 kg

[Mellos]

Today´s logging is brought to you in:

[Mellos]

Reißen aus dem Hang
8 x 20 kg
3 x 4 x 40 kg
2 x 3 x 50 kg
1 x 50 kg
1 x 60 kg

Stoßen
3 x 40 kg
2 x 50 kg
2 x 2 x 70 kg
4 x 1 x 80 kg

Beugen
5 x 20 kg
5 x 40 kg
5 x 70 kg
5 x 90 kg
2 x 110 kg Sumofail

[Mellos]

11ter Januar

Standreißen
5 x 30 kg
3 x 40 kg
3 x 50 kg
Aua aua.

Frontbeugen + Ausstoß
3 + 2 x 50 kg Wieder Schulterschmerzen.
5 + 0 x 70 kg
5 + 0 x 90 kg
5 + 0 x 100 kg

Sumo-Kreuzheben
5 x 90 kg
3 x 120 kg
3 x 140 kg
2 x 140 kg
1 x 160 kg
190 kg fail
2 x 3 x 140 kg
4 x 140 kg

[Mellos]

12ter Januar

Woche 2 Tag 1 Brian Schwab´s 12 weeks to a bigger bench
2,5-Board Press
5 x 60 kg
3 x 80 kg
3 x 92,5 kg
5 x 95 kg
Meine Bretter sind immer noch zu dick -.-

Pin Press
6 x 60 kg
5 x 80 kg
5 x 100 kg
5 x 125 kg
4 x 127,5 kg
Überraschend leicht.

Floor Press
10 x 20 kg
10 x 40 kg
7 x 67,5 kg
6 x 72,5 kg

Chin Ups (Parallelgriff)
5 x 4
8

Incline Dumbbell Tricep Extension (/Press?)
5 x 7,5 kg
10 x 12,5 kg
10 x 13,5 kg

Rolling Dumbbell Tricep Extension
5 x 7,5 kg
8 x 12,5 kg
7 x 13,5 kg

[Mellos]

Vor wenigen Stunden:

Umsetzen
3 x 40 kg
3 x 50 kg
2 x 3 x 60 kg
Immer noch Schulterschmerzen.

Zug breit
4 x 50 kg
4 x 60 kg
4 x 70 kg
4 x 80 kg
Angst vor Schmerz -> zu langsam -> sinnlos.

Good Mornings
5 x 40 kg
5 x 50 kg
5 x 70 kg
5 x 5 x 80 kg
Tief.

Beinstrecken in der Maschine
10 x 20 kg
10 x 50 kg
10 x 70 kg
3 x 10 x 90 kg
Stupid bodybuilding crap.