Baldy learns to swim 3km/h

[baldy]

I'd also be a willing test subject if you want to practice your (hopefully) soon to be accredited skillz. Session at BG perhaps?

Sweet when dublin dave comes down we can have a training session, food and then hit the London town?

Fingers crossed dude!

Pretty sure it's in the bag, the practical went fine very straight forward and the exams wasn't too in depth. The method they test is the same method I get coached so the technique have really been drilled into me, even before I did the course.

Took some of the simple stuff I learnt in the course and applied it to my own training. Reviewed my previous session and used it to plan this session. Result I only missed 1 snatch rather than 6, like I did in the last one. Marathon session though, walked into the gym 5:45 walked out 9:30.

Woking Monday
============
Warmups (add mountain climbers to my warmup, never seen them before but someone showed them to me on Sunday)
Snatch from Hang: 3x3 drops, 3x45kg, 3x47kg, 3x50kg, 3x51kg, 3x52kg, 3x53kg
Snatch off floor: F, 2 55kg, 2x57.5kg, 2x60kg, 1x65kg // pretty solid actually.
C&J: 3x3 20kg, 3x50kg, 3x60kg, 3x70kg, 3x80kg // shoulder tight and sore on the jerk, press out on one of the 80kgs.
Front Squats: 3x60kg, 2x100kg, 1x115kg, 1x125kg, 2x117.5kg (first one a little high), 2x117.5kg deeper
Clean pulls: 3x60kg, 3x60kg, 3x60kg, 3x80kg, 3x70kg, 3x70kg // ugly, my co-ordination for these is horrible. Good point to work on, cos even with this weight my form is shot. No hip drive.
Jumps: 3x10 working in with Roger
Stretch.

[baldy]

Felt like a shitty session, was all psyched, had my plan written up, then rush home from work and forgot my plan at home.
Nailed it pretty much from memory. Actually the weights were ok, not amazing but the cleans from hang totally kill me.

Woking Wednesday
===============
Clean & jerk from hang up to triple at 70kg // better than last week
Clean jerk off the floor up to single at 85kg // lock out better when I commit
Snatch up to single at 65kg, then two fails at 70kg which the coach was not impressed with. Training to fail is training to fail!
1/4 back squats onto toes: 4x80, 4x100, 4x105, 4x110, 4x115kg // got the movement right for these now
Snatch pulls 4x40kg, 45, 50, 55, 60kg // light weight so I can dial in the technique a bit better.

[baldy]

Thursday Guildford indoor rock climbing
=============================
3 hour evening session. First session on the wall this year, I think?
Slow warm up on the transverse wall.
top rope 4, 4+, 5 routes
Easy 4+ lead, failed a 5+ lead, back down to some more lead 4+ and 5 routes. Knackered, very long day.
Pullups: 1,2,3,4,3,2,1
Done.

[baldy]

A seriously shit session and frankly very disheartening. I have trained hard for the last 8 days with only one rest day, so maybe my body is just starting to break down.
Rest day tomorrow and will sink a few beers to aid the recover and ease the aches and pains. Sometimes I hate the fact that I enjoy these really challenging sports that I suck at.
As with life, if I just did something that was easy my life would be much simpler.

Woking Friday
===========
cut back the volume to taper for the comp (2 weeks) and cos Fridays are shorter sessions at the club.
Warmup
Snatch: 3x3 drop, 2x40kg, 1x50kg, 1x55kg, 1x60kg, 1x62kg, Fx65kg. 1x67.5kg // thanks to coach ninearms who advised on going up after the fail looked due to the weight being too light.
Clean and JerK : 3x3 drops, 2x50kg, 1x60kg, 1x70kg, 1x80kg pressed out, F85kg then failed the clean of 85kg // gave up there in a huff, shoulders sore.
Back squats: 5xbar, 5x60kg, 3x90kg, 1x120kg, 1x130kg, Fx140kg pinned, 1x130kg // first time I have got pinned under a back squat without being in a power rack. Actually very easy to escape. I took my hands off the bar and it stayed balanced on my back, so just flicked it off, no worries.
Box jumps: 3x10 about 95cm

[Mellos]

Had a day like that, too. Something like 2nd day into keto-diet, couldn´t clean or front squat 100 kg (which was devastating as I never fail to clean).
Shit just happens, then you move on.
Have fun in your next session

[baldy]

Have fun in your next session

Fun session is on the card.

Something not happy in my shoulder, had a little hypochondriac moment (thanks ninearms) about having shoulder impingement. After googling it and doing the tests, I can safely say I am not a sufferer. Just something in my shoulder is sore tired and inflamed. Nailed a days worth of ibuprofen and one days rest, should sort it out hopefully.

Sunday Indoor rock climbing with the boys
===============================
Very slow warmup as everyone was sore.
4+,5+ on transition wall.
4,4+,5,5+ on tope rope
Lead climbing 4+, then fail at a 5 (which we reckon is incorrectly labeled).
Coffee break
Back onto a 5+ leader overhang, got half way up then failed. Came down but left the clips I had done in, then had a second attempt and got it. At the top I had to shake out my legs, they had stared quivering from excitement, fear, adrenaline and fatigue, well hardcore. Very chuffed to get that.
Beginner pullup routine, missed the 10 second hang on medium edge. Pullups 1,2,3,4,3,2,1

[Konstantin]

Sometimes I hate the fact that I enjoy these really challenging sports that I suck at.

Sounds like my relationship with running for several years. Do what you love and love doing it, everything else comes second.

Rest is crucial, take some time off and let those limbs recover, I bet they went through a lot in 8 days.

[ninearms]

600mg ibuprofen an hour before training. THE SYSTEM.

[baldy]

600mg ibuprofen an hour before training. THE SYSTEM.

THE RENAL BLEEDING!

[baldy]

Better session today, felt stronger.

Monday Woking
============
Warmup
Snatch: 3x3 drops, 3x30kg 2x40kg, 2x50kg, 1x55kg, 1x60kg, F,1 62kg, 1x65kg, 1x67.5kg (danced to hold it). // snatches still all over the place but atleast getting into the PB range again.
C&J: 3x3 drops, 1x40kg, 1x50kg, 1x70kg, 1x80kg, 1x85kg, 1x90kg // 90 was pressed out a touch, coach said I should go for 95 but wasn't feeling it. Shoulder still tight and sore when I jerk.
Snatch Pulls: 4x50,60,70,80,90kg // worked in with Chi for extra motivation. Nearly have the motor pattern for these correct.
Front Squats: 3x80kg, 1x110kg, 1x120kg, 1x125kg, 2x2 115kg
Pullups 10 // maybe not clever as my shoulders are sore

[baldy]

Videos
62.5kg Snatch, this was my second attempt. Notice how I look down run and as I look up I stop running. Moral of the story is look up!
Check out the S shape the bar travels as I get my hip drive in, text book!


85kg C&J, lock out still not rock solid. Maybe need to change my grip or HTFU?

[baldy]

Woking Wednesday
===============
Rush from work job, forgot to drink my pre workout drink, so had to settle for a cherry cola, it did the job.
Todays session was all about playing with my jerk grip to see if I could improve my lock out.
Warmup, slightly rushed.
Clean and Jerk: 3x3 bar drops, 2x50kg, 2x60kg, 1x70kg, 1x80kg, 1x85kg, F,1x90kg, 1x80kg, 1x82.5kg // conclusion a slightly wider grip helps, but only a touch wider. If I go to wide the jerk just nails my triceps.
Snatch: 3x3 drops, 2x40kg hang, 2x50kg, 1x60kg, 1x65kg, F,1 67.5kg FF 70kg // would have been good to get the 70kg but wasn't going to happen today. 65kg I grated against my knees, need to make setup tigher and shoulders in front of the bar. 67.5kg was better than Monday, so making some progress (but still too weak).
Clean Pulls: 4x 80, 90, 95, 95kg // still dont have the co-ordination to do these properly. get the contact with my thighs but very little upward movement. Will start with less weight next time to nail the technique.
Fronties: 2x80, 1x110kg, 1x120kg, 1x132.5kg PBtastic // 140kg front squat here I come! Didn't realise how few reps I did in the build up, maybe the key to pbs? Video to come thanks to ninearms productions.

[Mellos]

Nice squat!
Here´s your carrot


And by German forum custom, here are your handshake

And your Bavarian doughnut

[baldy]

Bavarian doughnut, how cool is that, what is inside a bavarian doughnut?


My 132.5kg front squat PB, thanks for the video ninearms.

Friday
=====
Another fairly character building session
Warmup
Snatch: 3x3 1x50kg, 1x60kg, 1x65kg, F+1 65kg (head up), F+1 67.5kg // looking down too much HEAD UP!
C&J: 3x3, 2x50kg, 1x60kg, 1x70kg, 1x80kg, 1x85kg. 1x80kg pressed out !!!! // arrgggghhh!!!!

Sunday
======
Carried 45kg dishwasher up 2 flights of stairs.

Monday Woking
=============
Comp on Saturday so really tapering now
Warmup
Snatch: 3x3, 2x30kg, 2x50kg, 1x55kg, 1x60kg, 1x65kg, 1x70kg // No fails and nailed the 70kg, back into 90% of max PB territory.
C&J: 3x3, 2x50kg, 1x60kg, 1x70kg, 1x75kg, 1x80kg, 1x85kg, 1x90kg, 1x90kg pressed out // Jerks better, but going to be super cautious for next comp.
stretch.

[Mellos]

Bavarian doughnut, how cool is that, what is inside a bavarian doughnut?

Usually it´s cherry marmelade (or is it called jelly?).
Damn I loved those as a kid.

Nice vid.