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Author Topic: World domination: Simplicity is the ultimate sophistication  (Read 395938 times)
Glen Danbury
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« Reply #2100 on: January 24, 2018, 07:14:59 PM »

This morning

Warm up of butterfly hip flows and shoulder dislocations

Clubbell 360s
10kg x 5/5

Goblet squat
10kg x 5

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

Hang clean every second minute
40kg x 2,2
50kg x 2
60kg x 1
70kg 1
82.5kg x 1
92.5kg x 2,2,2,1+f,2

Barbell suitcase deadlift
80kg x 3/3
60kg x 6/6,

Annoyed with the missed rep, rushed it and lost balance tipping forward
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Glen Danbury
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« Reply #2101 on: January 25, 2018, 05:56:23 PM »

Tonight.

Wrist warm up

Tucked Planche hold x 5,10,8 seconds

Frog stance hold x 11,20,14

Pseudo Planche push up x 8,8,8

Clubbell 360s single arm
10kg x 10/10,10/10,10/10

Elbow started to feel tender on.last set of Clubbell work so stopped. Should be doing some form of static hold for lower back but with volume of cleans it feels too much but wonder if this will hold back Planche progression. Tucked Planche off the floor feels good,  Smiley
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Glen Danbury
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« Reply #2102 on: January 26, 2018, 06:00:55 PM »

Warm up of butterfly hip flows and shoulder dislocations

Goblet squat
10kg x 5

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

cleans EMOM
40kg x 2,2
50kg x 2
60kg x 2
70kg 1
82.5kg x 1
92.5kg x 1
102.5kg x 1
107.6kg x 1
112.5kg x 1

Rolling pistol squat x 1/1,1/1,1/1*

Counterbalanced pistol
10kg x 4/4,4/4,4/4

Plank/inch worm walkouts x 5,5

Narrow stance air squats x 25,25,25

Clean felt pretty close to a limit on final rep but don't know if that's tentativeness only part adding to that as approaching previous PBs.

Pistols are improving, concerned I've moved away from the programming of the thenics app doing counter balanced work instead of supported work which just didn't feel right
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Glen Danbury
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« Reply #2103 on: January 29, 2018, 09:10:00 PM »

Tonight

Warm up of butterfly hip flows and shoulder dislocations

Clubbell 360s
10kg x 5/5

Goblet squat
10kg x 5

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

cleans EMOM
40kg x 2,2
50kg x 2
60kg x 2
70kg 1
82.5kg x 1
92.5kg x 1
102.5kg x 1,1*,2f,f,f,1*,f,1*+5 front squats

Snatch grip pulls +Clubbell 360s single arm
120kg +10kg x 3+10/10,3+10/10,3+10/10

Cleans
80kg x 2

Ab wheel roll outs
+15kg x 5,5,5

*power cleaned

Frustrated!!! Don't know what happened tonight, pull was good but feet were not moving ended up either doing a chin height high pull or power cleaned it. Did a set at 80kg so didn't leave the session on a bad pattern
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Glen Danbury
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« Reply #2104 on: January 30, 2018, 08:50:31 AM »

This morning

Wrist warm up

Tucked Planche hold x 13,10,8 seconds

Frog stance hold x 24,23,15

Pseudo Planche push up x 8,8,10

Balanced superman x 5,5

Feel confident in many positions now - last set of frog stance holds was frustrating as lost concentration.

Did my superman exercise with midsection balanced on a yoga block. Can't stand superman exercise so this added difficulty kept me adhered
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Glen Danbury
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« Reply #2105 on: February 01, 2018, 08:00:22 PM »

Wrist warm up

Tucked Planche hold x 10,15,7 seconds

Frog stance hold x 10,24,15

Pseudo Planche push up x 8,10,10

Balanced superman x 6,6

Didn't training a in yesterday due to long day at work
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Glen Danbury
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« Reply #2106 on: February 03, 2018, 08:51:12 PM »

Tonight - awful on cleans

Warm up of butterfly hip flows and shoulder dislocations

Clubbell 360s
10kg x 5/5

Goblet squat
10kg x 5

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

cleans EMOM
40kg x 2,2
50kg x 2
60kg x 2
70kg 1
80kg x 1
90kg x 1
100kg x 1*,1
105kg x f,f

Rolling pistols x 1/1,1/1,1/1

Counterbalanced pistol
10kg x 6/6

Massively disappointed with my cleans, feel I'm going backwards. Might be over thinking them, might be work stress and tiredness - one thing I think I need is a coach for both programming and technique guidance. Only got four more weeks of cleans so will do this in next phase when cleans come around again.
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Glen Danbury
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« Reply #2107 on: February 06, 2018, 08:59:34 PM »

Tonight

Warm up of butterfly hip flows and shoulder dislocations

Clubbell 360s
10kg x 5/5

Goblet squat
10kg x 5

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

cleans EOMOM
40kg x 1*+1,1*+1
50kg x 1*+1,1*+1
60kg x 1*+1
70kg 1*+1
80kg x 1*+1
90kg x 1*+1
100kg x 1+F,f+2,2,2,2+5 front squats
*hang clean

Clean pulls + Clubbell 360s single arm
120kg +10kg x 3+10/10,3+10/10,3+10/10

Ab wheel roll out
+15kg x 7,7

Cleans felt better, combination of three things
* ignoring other people - reading too last week about dropping the hips on first pull. Think subconsciously I started to do this and in return I wasn't staying over the bar
* hang cleans in warm up - seems to rectify issues of my transition into the power position when pulling from the floor
* violence - trying to stamp down rather than pull up in second pull. Really focused on aggressive stamp down which seems to help.

Annoyed with the two missed lifts, first one I caught but shifted back too much causing me to spill the barbell forward. Second was all my old faults and just ended up.pulling and not moving feet or pulling under the bar.

Clean pulls felt heavy - maybe I am just to.weak to hold position and that's what's holding my clean back?
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Glen Danbury
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Posts: 4279


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« Reply #2108 on: February 08, 2018, 06:48:27 PM »

Today

Warm up of butterfly hip flows and shoulder dislocations

Clubbell 360s
10kg x 5/5

Goblet squat
10kg x 5

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

cleans EOMOM
40kg x 1*+1,1*+1
50kg x 1*+1,1*+1
60kg x 1*+1
70kg 1*+1
80kg x 1
90kg x 1**,1**,1
100kg x1
105kg x 1
110kg x f
100kg x 3
*hang clean
** power cleaned

Think I'm done with olympic lifting. Happy in a lot of ways, technique has vastly improved. Feel to progress further I would need to step back and cycle back up from a lower intensity phase with higher volume.

Going to do that again later in the year but for now I want some strength work. Going to do deadlift and Kettlebell presses for a phase.

Contemplating doing a strongman comp at the end of May so getting stronger for a few months before a small block focused on events
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