Sloppy snatches and furious jerks - Raakis' road to glory

Discussion in 'Training Logs' started by raakis, Nov 1, 2016.

  1. raakis

    raakis

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    Started a new 4 week mesocycle yesterday. I took the deload week too lightly and felt completely out of energy on the first day.

    Monday

    Snatch
    3x2@75kg
    2x2@80kg

    Squat
    3x5@125kg

    Reverse Hypers
    5x10@10kg
     
  2. raakis

    raakis

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    Tuesday

    Clean & Jerk
    2x2+1@85kg
    2x2+1@95kg

    Push Press
    5x3@80kg

    Weighted chins + push-ups
    5x3+5@10kg

    Hyper extension
    5x10@10kg
     
  3. Iron

    Iron

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    What are weighted chins+pushups? Not real sure how that would work. Are you talking about "pushing up" above the bar? This what you are talking about:

     
  4. Son of Odin

    Son of Odin

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    You put a dip belt on and do pull-ups.
     
  5. Iron

    Iron

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    No, I get that part. Was wondering how you go from weighted chins to pushups. He noted in his log "Weighted chins + push-ups". Just curious what he meant by that. Not that it is impossible or anything, just wondering what he meant.
     
  6. raakis

    raakis

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    I did weighted chin-ups, then removed the belt, put the plate on my back and did push-ups.
     
  7. raakis

    raakis

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    I might switch to weight vest when doing does chins+push-ups for a more hassle free transition.
     
  8. raakis

    raakis

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    Wednesday

    Jerk
    3x2@85kg
    3x2@95kg

    Standing Ab Wheel against a wall

    5x5
     
  9. Iron

    Iron

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    Cool, just curious. Good stuff.
     
  10. raakis

    raakis

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    Friday

    Clean Deadlift
    5@145kg
    3@160kg
    2@175kg

    Reverse Hypers
    5x20
     
  11. raakis

    raakis

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    Monday

    Snatch
    2x2@70kg
    2x2@75kg

    Snatch Balance
    2x2@70
    2x2@80kg
    2@85kg

    Front Squat
    2@110kg
    2x2@120kg

    SLDL +7cm
    3x6@80kg
     
  12. raakis

    raakis

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    Tuesday

    Clean & Jerk
    2x1@80kg
    1@90kg
    1@95kg
    1@100kg, just the clean cause my elbow started to hurt
    1@105kg, just the clean

    Push Press
    2@90kg
    2x1@90kg, missed the second lift in the set two times

    Squat
    2x3@130kg

    Weighted Chin-ups + Push-ups
    Chins with +10kg, Push-ups with +15kg
    3x3+5

    Standing Ab Wheel Against a Wall
    3x5
     
  13. raakis

    raakis

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    Thursday

    Clean from blocks
    2x2@80kg
    2x2@90kg
    2@100kg

    Jerks
    2x2@80kg
    2x2@90kg

    Front Squat
    Worked up to a new PR of 140kg

    Neutral Grip Chin-ups
    3xAMRAP
     
  14. raakis

    raakis

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    Fuck this daily reporting of every training session. I'll be just updating highlights from now on.

    At the moment my right elbow is a bit of a mess and I can't do cleans, jerks or push presses right now. It's getting better and I think that in a week or two I'll be back jerking it better than ever. So right now I'm focusing on front squats and pulls with some upper body "fluff'n'buff" thrown in for good measure and that's really my weak point and I guess part of the reason that my elbow is fucked up.
     
  15. SimplyXY

    SimplyXY

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    Think of your post count!
    Seriously though, do you keep an offline training journal?
     
  16. raakis

    raakis

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    Yeah, I have journal that I log all of my training so it feels a bit redundant doing it twice.
     
  17. raakis

    raakis

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    Elbow's still preventing c&js and snatches. I think the problem was caused by my upper back being too tight. I've started to mobilize it and I'm feeling a lot better already. Still going to do only squats, pulls, DLs and push-ups till the end of the year to let my elbow heal properly.
     
  18. raakis

    raakis

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    Had a great session yesterday. Can't do snatches or C&Js but I'm getting stronger in squats and pulls.

    Front Squat
    5x2@120kg

    Seated Cable rows
    3x10@80kg

    Seated Good Mornings
    6@50kg
    6@60kg
    2x6@65kg

    Tried seated good mornings for the first time and man they're great to get some stretch into your spinal erectors. Definitely using them as my go-to accessory movement for back development.
     
  19. raakis

    raakis

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    Back in the jerk game finally. Elbow feels a bit uncomfortable when doing heavy jerk but nothing that I can't manage. I also signed up for a competition on Jan 28th to give me some motivation for the training. I'm not expecting any new records in that competition, 95-100kg in the snatch and 115-120kg in C&J, but I'm using it as more of a gauge to see where I'm at with my training.
     
  20. raakis

    raakis

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    Starting BJJ/submission wrestling today. I need to get some other type of exercise than just weightlifting and also good for self-defense purposes. I'll be rolling two days a week and lifting three.
     
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