What training are you doing/have you done today? Vol.2

[ORD]

chris watton said:

They certainly are! I have never tried Snatches. I think I would need tutoring for them.

My Power Clean is well below my other main lifts. I use this site as a benchmark;

http://www.exrx.net/Testing/WeightLifting/Strength...

I am on 'advanced' for almost all of the main lifts (excluding Snatches, which I have never attempted), apart from the Power Clean, which is 112.5kg for a 75kg male (me)!

ETA - And this is the deadlift program I am using:

https://www.t-nation.com/training/simple-deadlift-...

Edited by chris watton on Monday 20th February 16:00

I like the look of that deadlift program - very low volume. I'm alternating between 5 x 5 and 5/3/1, and it's a fair bit of volume even for at intermediate weights. (I weigh 80kg and have a 1RM of 160kg.) I think I'll move onto that program for deadlifts once I get to about 180kg.

[SpunkyGlory]

Great progress by everyone recently.

I took last week off to rest my back and got a couple of physio sessions in. It was super tight but is feeling a lot better today so decided to have a gentle chest session.

A PB (well for a couple of years) on bench at 3x6 @ 105kg which I was happy with. A few more bits and then lots of stretching at home, which I'm feeling much better for!!

[ORD]

Great work!

My workout tonight:
Bench: 5 x 70, 80,90,100kg (PR)
Squat: 5 x 5 @ 100kg
My focus with squats is improving. I think 5 x 5 works well for squats (with short rest periods).

Also pull ups and some tricep stuff.

I'm going slow eccentrics on the pull ups (just to vary them from usual). So far, I don't like it.

[Halb]

chris watton said:

They certainly are! I have never tried Snatches. I think I would need tutoring for them.
My Power Clean is well below my other main lifts. I use this site as a benchmark;
http://www.exrx.net/Testing/WeightLifting/Strength...
I am on 'advanced' for almost all of the main lifts (excluding Snatches, which I have never attempted), apart from the Power Clean, which is 112.5kg for a 75kg male (me)!
ETA - And this is the deadlift program I am using:
https://www.t-nation.com/training/simple-deadlift-...

yeah, a combination of more power and high technical requirements. Powercleans are in my motor movement now, but snatches, I tried one recently, after a long absence, and it was awful. Very bad, I have no shoulder issues and good mobility but even so, I'll need to work on it. I found this recently that may help
http://journal.crossfit.com/2012/11/olycourse-burg...

I like exrx, in my top three of exercise sites. Looking at the lists I was (before my pec tear) elite at bench and deadlift and halfway to elite for squat/press, but powerclean I would say I was close to advance...and snatch, ha, not much over immediate.

I quite fancy becoming proficient at power snatch.
There are good deadlift programs in the wiki as well. In case you may wanna change up after a few months.

[SpunkyGlory]

didelydoo said:

Not snatched for ages, 2013 it would seem, probably because they give me a head ache.....

https://www.youtube.com/watch?v=IRoFPUw581o
https://www.youtube.com/watch?v=flTtbG0xgQw

You must have a neck of steel, that would have broken me in half!

Good work ORD - your lifts seem to be constantly improving

[chris watton]

Halb said:

yeah, a combination of more power and high technical requirements. Powercleans are in my motor movement now, but snatches, I tried one recently, after a long absence, and it was awful. Very bad, I have no shoulder issues and good mobility but even so, I'll need to work on it. I found this recently that may help
http://journal.crossfit.com/2012/11/olycourse-burg...

I like exrx, in my top three of exercise sites. Looking at the lists I was (before my pec tear) elite at bench and deadlift and halfway to elite for squat/press, but powerclean I would say I was close to advance...and snatch, ha, not much over immediate.

I quite fancy becoming proficient at power snatch.
There are good deadlift programs in the wiki as well. In case you may wanna change up after a few months.

Cheers Halb That peck tear must have been a real bh!. I am 'elite' on the press and 5kg off that for Bench, although I have only managed a 140kg Bench once, thus far. I started Deadlifts late (a year after starting training), so am still playing catch up - upper body is still stronger than the lower half, which I am trying to balance out

I think I may leave out the Snatch, I think this is too much of a specialist powerlifting move, and best perfected when younger, by the looks of it. (I have to concede that I am not, and never will be as supple as I once was) - I still may have to try it, though!

ORD said:

I like the look of that deadlift program - very low volume. I'm alternating between 5 x 5 and 5/3/1, and it's a fair bit of volume even for at intermediate weights. (I weigh 80kg and have a 1RM of 160kg.) I think I'll move onto that program for deadlifts once I get to about 180kg.

It is quite good, ORD. I was stuck at 170kg for ages (although to be fair, I didn't really try any new PB's for a long time), and I followed this and got to 180, and then 190. Am aiming for 200kg now, which I hope to do in the latter part of the year - assuming I don't incur any injuries like I did last year..

[Halb]

It certainly was.

This exercise is now part of one of my circuits.
https://www.t-nation.com/training/tip-one-lift-for...

Help you deliver some power for the snatch without the stress or mental blocks.

[chris watton]

Halb said:

It certainly was.

This exercise is now part of one of my circuits.
https://www.t-nation.com/training/tip-one-lift-for...

Help you deliver some power for the snatch without the stress or mental blocks.

That's the same article I read over the weekend, which is why I thought I'd try it out as my first exercise yesterday! I thought it was quite effective.

[MYOB]

Halb said:

It certainly was.

This exercise is now part of one of my circuits.
https://www.t-nation.com/training/tip-one-lift-for...

Help you deliver some power for the snatch without the stress or mental blocks.

Correct me if I'm wrong but this appears to be a form of lifting that is critical in getting the technique absolutely correct. Of course technique is critical in all lifting techniques, but this one appears to leave no margin for errors. I could be wrong but I wouldn't want to learn this one without supervision.

[Halb]

MYOB said:

Correct me if I'm wrong but this appears to be a form of lifting that is critical in getting the technique absolutely correct. Of course technique is critical in all lifting techniques, but this one appears to leave no margin for errors. I could be wrong but I wouldn't want to learn this one without supervision.

It's a bit more technical than a lot of lifts, it's sliding up that scale, but it is lower in technical precision than the clean or snatch, it's a nice stepping stone. If one's goal is to attempt Olympic lifts, the high-pull is a useful tool. Chris has been training for some time, so I don't feel conflicted about directing exercises like the above towards him.
The margin for error is not that bad, if it goes wrong one can just drop it.

[didelydoo]

MYOB said:

Correct me if I'm wrong but this appears to be a form of lifting that is critical in getting the technique absolutely correct. Of course technique is critical in all lifting techniques, but this one appears to leave no margin for errors. I could be wrong but I wouldn't want to learn this one without supervision.

You worry to much! it's an easy lift to do, and not that much can go wrong TBH.

[chris watton]

Halb said:

It's a bit more technical than a lot of lifts, it's sliding up that scale, but it is lower in technical precision than the clean or snatch, it's a nice stepping stone. If one's goal is to attempt Olympic lifts, the high-pull is a useful tool. Chris has been training for some time, so I don't feel conflicted about directing exercises like the above towards him.
The margin for error is not that bad, if it goes wrong one can just drop it.

It's really not that bad, a variation of wide grip upright row - you just start lower and pull up as high as you can, and more away from the body. At least, that's how I interpret it.

[MYOB]

didelydoo said:

You worry to much! it's an easy lift to do, and not that much can go wrong TBH.

I'm an old man with a dodgy back...

I suppose I could give it a go, just to mix up my routine (mainly compounds). Obviously start with the bar before progressing with the weights, just to ensure the technique is good.

[ORD]

It's partly an explosive upright row, so it won't be great for anyone with neck or upper back issues.

Power cleans are probably safer.

[Halb]

weighted stairmaster
some shoulder mobility work
lower body mobility work
100 swings

[mcelliott]

Yesterday 70km on Zwift, one ride was fairly medium pace, and the other was a more structured ride with power sessions and interval work. All good.

https://www.strava.com/activities/873649757
https://www.strava.com/activities/873649777

Then this evening, an hour's warm up on the turbo, then a massive 18 minute session in a time trial race. Sooooo close to passing out on the bike. Placed approx 10th out of nearly 60 riders. Super pleased with my strength levels.

https://www.strava.com/activities/874872330

[didelydoo]

This morning>

Bench: 120kg x 16 (last 3 rest pause)
Push Press: 90kg x 12
Dips: +40kg x 23
Some rear/side delt stuff with bands for shoulder health.

Home. Great session- bench and dips are PB's.

[ORD]

One of the things I like about this thread is people using more than my 1RM for 15-25 reps In the real world,I feel fairly strong; on here, I feel like that guy you see on the bench doing stty partial reps with 60kg.

In seriousness, awesome work!

[SpunkyGlory]

ORD said:

One of the things I like about this thread is people using more than my 1RM for 15-25 reps In the real world,I feel fairly strong; on here, I feel like that guy you see on the bench doing stty partial reps with 60kg.

In seriousness, awesome work!

I was thinking that when I just read DD doing that many reps of 125 on the bench.

Awesome strength levels!

[didelydoo]

Thanks guys- TBH I'm not much of a bencher and I've only started back at it this week after months off it. However, I hope to get some big numbers later in the year all going well- it feels really snappy and powerful just now, which it never did months back.