Baldy learns to swim 3km/h

[baldy]

Thursday - Pub

Friday Morning
============
Kind of a half arsed session, but fuckit I am on holiday. Next week training starts for real.
Warmup
5 pullups, 7 jumps over garden chair, 17 pushups, 6 pullups, 8 jumps. 18 pushups, 4 pullups // top right ab felt felt sore so stopped.
Tanning.

[baldy]

Rough last 4 days, loads of drinking, partying and getting beaten at pool by Swedish pool sharks. Safely back "home" in Woking and ready to hit the gym hard.

Plan is to work my Olympic technique 3 days a week (Mon, Wed, Fri) in the club sessions. Then do 2 other days a week following this squat routine -> http://www.dragondoor.com/articles/the- ... fault.aspx
The routine is for masters and I have picked fairly conservative weights BUT I haven't lifted for a month, have lost 4kg and will be doing my normal olympic stuff so this is really extra just to help my get my strength and size back.

Week 1 Session 1 Russian Squat Routine for Masters
===========================================
Warmup
Back Squat: 5x20kg 3x60kg, 3x90kg, 6x2 105kg // instant DOMS on the 4th set, that is what I get for not squatting for a month
DB clean and press: 20kg, 22kg, 24kg, 26kg // this is lift of the quarter in our gym so just feeling the exercise out. Maybe have 35kg in the tank?
Pullups: 5,4,3 supersetted with curls. // first set felt awesome rest horrible.

[chewybaws]

6x2 105kg // instant DOMS on the 4th set, that is what I get for not squatting for a month

the fuck happened?

[Talyn]

instant DOMS on the 4th set, that is what I get for not squatting for a month

have fun tomorrow.

[Euphoric]

instant DOMS on the 4th set, that is what I get for not squatting for a month

have fun tomorrow.

And especially the day after tomorrow

[rattus]

DB clean and press .... Maybe have 35kg in the tank?

Easy for you ... shoot for 40kg at least.

I'm doing 31 and I'm old and fat.

It's all about timing.

Consistently I find if I take my current Pushpress, knock 10% off, then half it, that's what I can do with the dumbell.

I think you can get about 100 overhead? That should give an easy 40 with 45 waiting in the wings.

DO IT!

[baldy]

DB clean and press .... Maybe have 35kg in the tank?

Easy for you ... shoot for 40kg at least.

I'm doing 31 and I'm old and fat.

It's all about timing.

Consistently I find if I take my current Pushpress, knock 10% off, then half it, that's what I can do with the dumbell.

I think you can get about 100 overhead? That should give an easy 40 with 45 waiting in the wings.

DO IT!

Is that with 1 or 2 DB's? I need to check the rules tonight with the coach, just saw it on the notice board. When they say double DB clean and press, don't know if they mean press or push press.

DOMS not as bad as expected today, helped by walked to the station and standing on the train to work, welcome back to the rat race but at least the coffee is good here.

[rattus]

Single DB. I'm thinking double would be marginally lower.

[Talyn]

I would have thought you'd be close to a 140kg front squat right now.

Maybe you should be doing this russian squat program for front squats? Might be a bit more useful for you.

[baldy]

I would have thought you'd be close to a 140kg front squat right now.

Maybe you should be doing this russian squat program for front squats? Might be a bit more useful for you.

Yeah I am really close, PB is 137.5 and had a shot at 140kg just before I left. So should get back to that quickly ie within the next 8 weeks. Nice easily achievable goals are the way forwards.

Decision to do back squats, was based on how horrible it is to do front squats for reps. I want to say risk of injury from front squatting for reps but its probably just a case of me needing to HTFU.
Maybe better excuse to say I can just walk in and back squat without being very focused while with focus squats its like I need 100% focus.
Will continue to front squat twice a week anyway, so its not like I am not doing them.

[baldy]

Wednesday
=======
warmup
Nice to train at the club again and catch up with everyone. Started light.
Double BB clean and press: 22,26,30kg // maybe 32kg in there.
Snatch: 3x3 20kg, 3x40kg, 4x45kg, 3x50kg
C&J: 3x3 3x50kg, 3x60kg, 3x70kg, 3x75kg // 1 clean 3 jerks.
Paused Bench: 1x60kg, 1x70kg, 1x80kg, 1x90kg, F100kg, F95kg // mini comp in the gym, coach reffed and gave commands.
Front Squats: 3x60kg, 3x90kg, 3x100kg, 1x110kg // rough
Stretch

[kallefs]

Did the Russian Routine crush you?

[Talyn]

Did the Russian Routine crush you?

[baldy]

Did the Russian Routine crush you?

I don't need a Russian Master to crush me, perfectly capable of doing that to myself. Just had a rather hectic weekend. Back to the gym tonight.
Operation catch up to Talyn.

[baldy]

Busy weekend but had a few token almost training like bits.
Saturday help a mate move house, Sunday did a few KB curls while my brother in law had a cigarette.

Monday Woking
=============
Warmup
Snatch: 3x3 20kg, 3x40kg, 3x45kg, 3x50kg, 3x52.5kg // working towards 3x60kg which would be a triple pb
C&J: 3x3, 3x60kg, 3x72kg, 3x77, 3x82kg // 1 clean 3 jerks, probably go up to 3x85kg then start working to double 95kg
Back Squats: 3x70kg, 3x100kg, 6x3 105kg // Week 1 session 2 (need to catch up should be on week 2 already)
Pullups: 3x5
Hamstring stretch