Baldy learns to swim 3km/h

[baldy]

Very good session last night.
Not sure if its cos I had 4 days rest, have been working on my mobility or just the 8 hours plus of Olympic weightlifting I have watch.

Foam roll in afternoon before gym.

Monday
=======
Warmup
Extra Warmup
Snatch: 3x3 20kg, 2x40kg, 1x50kg, 1x55kg, 1x60kg, 1x64kg, 2x64kg, 3x64kg,3x65kg triple PB, 67kg 1F1 // 67kg would have been a double PB. Nail it next time. Snatch feels good.
C&J: 3x3 20kg, 1x70kg, 1x75kg, 1x80kg, 4x2 85kg // Lock outs still shit.
Pullups 6
Bench: 3x50kg, 3x60kg, 3x70kg, 3x80kg,3x90kg, 2x100kg // last rep was total grinder, spotter just left me for what felt like an eternity, but it never stopped moving. Not sure where that came from probably a double pb. Makes me think there might be a bench PB not so far away.

[baldy]

Woke up Wednesday with a sore knee, has been kind of achy for a while (like 3 months) and I have been icing it. Wednesday morning was new kind of swollen inside feeling. Was cautious with it, put on some voltoral gel, loads of deep heat spray, warmed up well and it was not sore while I trained. So maybe new pain it is not training related?

Going to take 48 hours of ibuprofen (as once told to do by a real Dr) and see if fixes itself. Good session anyway, even with dodgy knee.
Started a new competition ladded like Bethnal green's, you get to challenge other lifters in your club on any lift with a friendly agreed handicap. To start off the ladder Mark gave me 15kg handicap on his power snatch vs my full snatch. Mark won by 1kg with , nice way to spice up a training session.

Wednesday
=======
Warmup
Extra mobility
Snatch: 3x3 20kg, 2x30kg, 2x40kg, 1x50kg, 1x55kg, 1x60kg, 64kg 2F,3,3 1x65kg, 1x70kg, F75kg, 1x72kg, Fx75kg, fx74kg // 72kg is ok 90% of 1RM after going a good few reps. However there is a lesson on there, that I should work up based on my % and not easy loading increments, specially on the snatch.
DB Bench 8x30kg
30 kroc rows with left hand 32kg DB (another challenge)
Fronties: 2x5 100kg, 2x3 105kg, 2x2 110kg

[Mellos]

30 kroc rows with left hand 32kg DB (another challenge)

This ain't what I started on Veggie Street Day in Stuttgart or is it?
Cuz we did that at our stall.

[baldy]

30 kroc rows with left hand 32kg DB (another challenge)

This ain't what I started on Veggie Street Day in Stuttgart or is it?
Cuz we did that at our stall.

One of my bros was going on about kroc rows, and how he can out rep me on the bench. So it was a bit of a challenge. Really I dont like krok rows, last time I did them they hurt my back. Twisting your spine under load is not so clever I have heard?

Knee healed after 36 hour ibuprofen dose, also felt really flexible which is I missed the first snatch.

Friday: Week 2 session A
======================
Warmup
Extra Warmup
Snatch: 3x3 20kg, 2x35kg, 1x45kg, 1x50kg, 1x55kg, 1x60kg, 64kg F(setting too deep in setup), 1,2,3 2x68kg 2x70kg //double PB.
C&J: 3x3 20kg, 1x60kg, 1x70kg, 1x75kg, 1x80kg, 3x2 84kg, 90kg 2,2,1 // pretty tough
Pullups: 6,9

[Mellos]

Twisting your spine under load is not so clever I have heard?

Most people are doing them wrong (me included ).
According to Matt Kroc, you are supposed to lift the dumbbell only with your upper back and no leg drive or back twisting. It just looks like he'd do that because he is so explosive on that lift and because his back is so huge.
Just on a site note.


Congrats on the rep PB. And 9 pull ups? You just beat me on that one I think ^^

[baldy]

Congrats on the rep PB. And 9 pull ups? You just beat me on that one I think ^^

Thanks, I can do maybe 12 on a good day and can play the bodyweight card!

Kind of ok session, hit good numbers but didn't get enough reps in. Was pretty busy in between C&J was teaching a new member the basics.

Monday
=======
Warmup
Extra mobility warm up
C&J: 3x3 20kg, 1x60kg, 1x65kg, 1x70kg, 1x75kg, 1x80kg, 3x2 84kg, 1x90kg, 1x95kg, 1x97kg, Fx98kg // challenge on the ladder, to mark +30kg handicap and Pat -10kg handicap, lost both challenges!!!
Back Squats: 3x110kg (felt heavy, had forgotten to put on knee sleeves) 4x110kg, 3x110kg, 4x115kg, 2x125kg // felt good once my knees sleeves where on.

[baldy]

Friendly comp with Bethnal Green on Friday, so cut the volume and went a little heavier than planned. Not sure if that was a great plan, but at least it was a plan.

Wednesday
==========
Warmup
mobility
Snatch: 3x3 20kg, 2x30kg, 1x40kg, 1x50kg, 1x55kg, 1x57kg, 1x60kg, 2x64kg, 2x66kg 2x68kg 2x69kg 1+F 71kg // would have been a double PB. NEXT TIME!
C&J: 3x3 20kg, 1x60kg, 1x70kg, 1x75kg, 1x80kg, 2x84kg, 1x90kg, 1x95kg, 1x91kg, 1x96kg // happy with jerks. power cleaned 95kg felt way too easy.

Max rest and foam roller till Friday.

[baldy]

Comp Report
===========
Small inter club comp, Woking Vs Bethnal Green. Was meant to be 4 vs 4, but we had 3 people drop out including our reserve. So it ended up a 2 vs 2 match. Did not suit me at all because it was pound for pound competition. I was the heaviest guy and lifting the lightest weights

Did not taper for this but have been feeling good, aim was to be conservative with weight selection and get comp experience.
Snatch Warm ups: 3x2 20kg, 30kg hang, 40, 50kg, 55kg, 57.5kg, 60kg, 64kg.
Comp: 69kg, 71kg (equal comp PB), 75kg got it height enough was just a little too forward.
Clean & Jerk Warm ups. 3x3 20kg, 1x60kg, 1x70kg, 1x80kg, 1x85kg
Comp: 91kg, 96kg (comp PB), 100kg (friendly reffing, lock out was 50/50).

First comp I have got bodyweight overhead! WHOOP WHooop!
Good way to begin a weekend, feel knackered today. Tomorrow starting Ed Coan DL program.

[skoptic]

nice vid.. nice PB's

[baldy]

Ed Coan; Week 1
==============
Warm up
Deadlift: 3x60kg, 3x100kg, 2x150kg, 2x160kg, 2x180kg
Speed Deadlifts: 3x8 145kg // puffing, sweating and laying on the floor between sets
Thinking about throwing up.
Three rounds of circuit
8x60kg stiff leg deadlift, 8x60kg rows, 3x wide pullups // Very light starting weight will ramp it up every week. Not doing the good mornings.

Quick sauna session. Good session, really enjoyed it.

[baldy]

Monday.
=======
Warmup
Snatch: 3x3 20kg, 2x40kg, 1x50kg, 1x55kg, 1x60kg, 2x2 64kg, 3x68kg, 2x72kg // PB triple and PB double.
Fronties: 3x20kg, 3x50kg, 3x80kg, 5,4 x100kg 3x105kg // back tightened up on second set with 100kg. Not a happy back, maybe going straight into deadlift program was not that solid an idea.
Pullups: 4x3 // hoping that the hanging would help my back, it didn't

Home ice and ibuprofen. Back not as painfuil this morning still tight though. Should be fine by Wednesday.

[baldy]

Should be fine by Wednesday.

WRONG!
Was feeling ok, so went to gym to judge how bad it was.

Warmup
Clean & Jerk: 3x3 20kg, 2x30kg, 1x50kg,1x55kg, 1x58kg, 1x60kg, 1x65kg, 1x70kg // was really tight trying to avoid the pain in my back. Not really worth pushing any more than that.
Back squats: 5x20kg, 5x40kg, 3x5 60kg // deep just to stretch everything out and get blood flowing.
Lots of stretches, had a chat with the S&C guy, lots more foam rolling required.
Not a happy camper.

[Talyn]

Hey take it easy! When you said you were going to do the deadlift program, I didn't think you were still going to smash the olympic lifting as well. Maybe scale it back a little?

[baldy]

Friday
======
Felt way better, didn't do any squats to save the back for Sunday.
Warmup
Snatch: 4x3 20kg, 1x45kg, 1x50kg, 1x55kg, 1x60kg, 2x64kg, 2x68kg, 2x1 72kg, 1x76kg Fx64kg, 1x64kg, 1x65kg // should be easier to go down in weight but apparently fucks up my groove.
Bench: 5x60kg, 3x70kg, 3x80kg, 3x85kg, 3x90kg, 2x96kg 10x60kg
Some KG swings and curls to get ready for the beach.

Sunday; Ed Coan; Week 2
=========================
warm up
Deadlift: 3x70kg, 3x110kg, 2x150kg, 1x170kg, 2x187.5kg
Speed Deadlifts: 3x8 152.5kg // last set I was gassed and had to break the set up a little like 4,2,1,1

3 circuits of
8x 60kg SLDL
8x 60kg Rows
4,3,5 wide pullups
Can go heaver on these, but the SLDL in particular am worried it is the source of my back bain.

Hey take it easy! When you said you were going to do the deadlift program, I didn't think you were still going to smash the olympic lifting as well. Maybe scale it back a little?

Yeah took the 230/240 in the Ed Coan program down to 220/230 only small difference really. This week is deload, which I will be strict with.
Pain was at its worse on Wednesday and was just about gone on Friday after a load of NSID's.

[baldy]

Deload week, well two easy days followed by max out day week.
===================================================
Stretch
Snatch:4x3 20kg, 3x40kg, 3x45kg, 2x50kg,2x55kg, 2x60kg // gym was packed, had to use shit bar. Grated up my shin, felt shit.
C&J: 3x3 20kg, 2x40kg, 2x60kg, 2x70kg, 2x75kg, 2x80kg // 1 clean 2 jerks, focus on pushing then splitting.
Foam Roll.