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Helpful ReplyHot!Train in vain

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fairhouse
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2015/04/13 19:26:07 (permalink)

Train in vain

Need some form of accountability to try and help me progress. Progress isn't something I make very often, but I never stop trying.
 
Vital stats:
Age: 29.5
Height: 177cm
Weight: 75kg
Bodyfat: Guess: 18%
 
PBs
BENCH: 100KG* never bench now, can incline DB press 38kg x 4 though.
SQUAT: 150KG
FRONT SQUAT: 120KG
DEAD: 170KG *almost never deadlift now
C&J: 77.5KG 
SNATCH: 57.5KG
 
Obviously lifelong natty, always will be. Training nowadays is geared towards oly lifting, I briefly had a club, but no longer, so just train myself. I'm not very good but trying hard to get better, problem is I have no natty ability and appalling genetics for this game! Overcoming my lack of flexibility is/was the biggest hindrance, but I'm finally getting there, after some carpal tunnel syndrome.
 
Goals for this year: get a little leaner, something like 12% bodyfat would be great. Planning to use a boxing app for punchbag I downloaded as a form of HIIT x 5 morning per week, will prob dabble with boxing and wrestling again for extra cardio.
Lifts: clean and jerk - 90kg. Snatch - 75kg. Front squat - 130kg. Back Squat  - 160kg.
 
 
Probably going to download the barbell WOD and use that program, but for now...
 
 
Trained today in Stirling:
5min warmup
 
SNATCH
20kg x 5
30kg x 5
40kg x 5
50kg x 5
55kg x F x 7
55kg x 1 (fast and easy, which means I hit it right)
 
CLEAN AND JERK
50KG X 3
70KG X 5
 
SQUAT
80KG X 3
110KG X 2
130KG X 2
140KG X 2
150KG X F *legs shot by now
 
3-POSITION PULL UPS SUPERSET WITH ROPE CURLS 
CHINS: BW X 12      ROPE CURLS: 22KG X 12
PU:       BW X 10      ROPE CURLS: 22KG X 12
WGPU:  BW X 7        ROPE CURLS: 22KG X 20
 
DONE
 
Finally getting somewhere with the snatch now, trying to concentrate on rolling the barbell up and keeping it close and pulling it high.
 
 
 
 
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newcastle
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Re: Train in vain 2015/04/13 19:59:44 (permalink)
Hello mate, good to have you aboard here.
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fairhouse
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Re: Train in vain 2015/04/15 02:41:17 (permalink)
newcastle
Hello mate, good to have you aboard here.




Thanks mate.
 
Today my legs were killing me. Took the dog for a jog/walk for 45 mins about midday, fasted. On a golf course so lots of hills.
 
Did a quick 25 min chest workout there, because I felt guilty about eating 1/2 a giant Lindt Easter rabbit I had forgotten about - the big £10 ****er, not the £1 one.
 
TRAINING
 
INCLINE DB + INC FLY + CG PALMS IN  DB PRESS (forget the name)
15KG X 5  +  15KG X 5  +  15KG  X  5   x 3 sets
 
INCLINE DB BENCH
25KG X 12
34KG X 8
34KG X 10
 
TO INCLINE CABLE X-OVER
10KG X 20
10KG X 18
10KG X 10
 
DONE.
 
Not greatly interested in working things like chest at the minute; if that wasn't obvious lol, just do enough to keep me ticking over. That said, I always have time for between sets bicep curls . I'm planning to stop neglecting shoulders so much, also.
 
Thinking tomorrow I'll do some oly lifting again, REALLY need to download the barbell wod app for some structure. Then may go for a 5km jog at night. Legs wouldn't be up for HIIT, just not conditioned to that kind of training right now.
 
 
 
 
 
 
 
 
 
 
 
 
 
#3
newcastle
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Re: Train in vain 2015/04/15 10:18:18 (permalink)
I've got a feeling you were really into your strength and fitness a while back.
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Deadward
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Re: Train in vain 2015/04/15 12:20:28 (permalink)

 
fairhouse
  
 Goals for this year
Lifts: clean and jerk - 90kg. Snatch - 75kg. Front squat - 130kg. Back Squat  - 160kg.
 

 
This all look obtainable with consistency mate.
 
 
 
fairhouse
 
55kg x F x 7
55kg x 1 (fast and easy, which means I hit it right)
 

 
Know that feel well, when you get it right it feels so sweet like you could bang on another plate a side. Get it slightly wrong and you might as well be trying to lift the earth.
 
 
fairhouse
SQUAT
80KG X 3
110KG X 2
130KG X 2
140KG X 2
150KG X F *legs shot by now
 



Sweet squatting action.
 
I know you're big on your mobility stuff mate, so this might be worth a watch.

#5
fairhouse
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Re: Train in vain 2015/04/15 13:41:40 (permalink)
newcastle
I've got a feeling you were really into your strength and fitness a while back.
 




EDIT Yeah I lost my strength and fitness a bit, so felt I had to do a journal here. Hitting the big 3-0 soon so planning to overcompensate for losing my youth by getting into my best shape ever.
 
 
 
 
Deadward

 
 




 
Was PMSL at that gif 
 
Welcome and I may bestow you with the title of coach due to my losing both of mine and you're keen technical eye and knowledge. I'm Andy Murray and you're Mauresmo.
 
Yeah I've learned from my many previous unrealistic goals I've set myself so think they're realistic. I reckon I could get a 155kg squat on a good day, fresh. The two oly lifts, I think the power is there for both (well maybe not 75kg snatch just yet) just need to resolutely work on the things you mentioned.
 
And great vid mate, thanks. A guy in the crossfit gym (where, for posterity, I strictly did weightlifting!) showed me the very same shoulder mobility exercise and it's helped massively, the hip mob exercise looks exactly like what I need to include.
 
post edited by fairhouse - 2015/04/15 14:46:18
#6
newcastle
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Re: Train in vain 2015/04/15 15:54:24 (permalink)
Are you really fond of berries man?
#7
fairhouse
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Re: Train in vain 2015/04/15 17:22:55 (permalink)
You've lost me mate? I like blueberries and strawberries when low-carbing, something I need to do a lot more of right now.
 
Was meant to train earlier but spent the afternoon watching School of Rock, Shneebly cracks me up .
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newcastle
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Re: Train in vain 2015/04/15 18:05:28 (permalink)
He's a PROPER funny bloke.
#9
fairhouse
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Re: Train in vain 2015/04/16 03:02:18 (permalink)
Trained there, very late. It was a ****er.
 
TRAINING
 
SNATCH BALANCE
20KG X 5
40KG X 3 PB
50KG X 3 PB
 
CLEAN & JERK
40KG X 3
50KG X 3
70KG X 3
 
CLEANS
70KG X 3
80KG X ABOUT 8 FAILS, COULDNT HAVE BEEN CLOSER WITH A FEW OF THEM
 
LEFT IN A HUFF 
 
DONE
 
Defo a mental thing as I've cleaned 79kg, like 2 months ago.
 
 
#10
fairhouse
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Re: Train in vain 2015/04/16 22:40:10 (permalink)
Trained quickly again tonight in town, fancied a bit of running for some strange reason, not an urge I get very often.
 
Tried a 5k run, had to stop after 2.5k lol. I had done it in 12 minutes, I guess isn't too bad considering Im practically allergic to running.
 
Then
 
TRAINING
 
CALVES
WORKED UP TO 100KG, SETS OF 10, THEN BACK DOWN AGAIN
 
SEATED DB SHOULDER PRESS SUPERSET WITH LAT RAISES
10KG X 10  +  6KG X 15
16KG X 10  +  6KG X 12
22KG X 10  +  6KG X 12
26KG X 10  +  6KG X 20
 
DONE
 
Got the three things I hate most worked.
 
Cut it short as I had left my stuff in uni library and had to get it before it shut at 10pm...I didn't.
 
 
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Deadward
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Re: Train in vain 2015/04/17 08:57:07 (permalink)
fairhouse
 
CLEAN & JERK
40KG X 3
50KG X 3
70KG X 3
 
CLEANS
70KG X 3
80KG X ABOUT 8 FAILS, COULDNT HAVE BEEN CLOSER WITH A FEW OF THEM
 
LEFT IN A HUFF 
 
DONE
 
Defo a mental thing as I've cleaned 79kg, like 2 months ago.
  



I wouldn't be too hard on yourself mate, you did a fair few C+J before hand which would have taken their toll. I know your pain though, cleans are killing me at the moment too. I get to the bottom position and then just cave forward a bit, so I can have a little rest.
 
 
fairhouse
Trained quickly again tonight in town, fancied a bit of running for some strange reason, not an urge I get very often.
 
Tried a 5k run, had to stop after 2.5k lol. I had done it in 12 minutes, I guess isn't too bad considering Im practically allergic to running.
 
 
Cut it short as I had left my stuff in uni library and had to get it before it shut at 10pm...I didn't.
  



Should have combined the run with getting to the library mate, you might have made it in time.
 
9:59pm, fairhouse arrives.

 
#12
fairhouse
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Re: Train in vain 2015/04/17 22:17:54 (permalink)
Trained in town. Legs were too dead for oly.
 
TRAINING
WARM-UP - 10 MINS ON TREADMILL AT 9KMPH
 
INCLINE DB BENCH
10KG X 10
20KG X 10
30KG X 8
36KG X 8
 
INCLINE DB + INC FLY + HEX PRESS 
14KG X 5  +  14KG X 5  +  14KG  X  5   x 3 sets
 
SEATED PULLEY ROW
26KG X 10
40KG X 10
58KG X 9
40KG X 12
26KG X 8 SLOW
 
FIXED WEIGHT DRAG CURLS
12.5KG X 15
15KG X  15
17.5KG X 15
15KG X 11
 
DONE
 
Have ate very little today.  Going to make up for it now. Already dropped like 6lbs in weight lol.
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chorleylad
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Re: Train in vain 2015/04/17 22:30:01 (permalink)
Decent lifting there mate. I would kill for some of those lifts!
 
I can't say I agree that you have appalling genetics and no natty ability when you have a PB of 2xBW squat. Time is on your side as well at 29/30. I'm 38 and wishing now I had stuck with it in my twenties instead of switching to more CV stuff.
 
Keep going and be proud of those numbers pal!
post edited by chorleylad - 2015/04/17 22:31:10
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fairhouse
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Re: Train in vain 2015/04/17 22:43:03 (permalink)
Thanks mate. Though I have been lifting for about 8 years now, so it's nothing special and I had to really graft for that squat, done wendler and smolov in the past. Only thing that really works for me is just frequency, training all the time. Couldn't get my bench press to move for 3 years until I trained it 3 times a week. As soon as I lay off, strength and size quickly drops off again. But I enjoy it, especially the oly,  and couldn't bear to go back to the skinny runt I was so I'll keep on truckin'.
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fairhouse
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Re: Train in vain 2015/04/20 14:38:57 (permalink)
Didn't train over the weekend, but did my labour-intensive PT job, so plenty of cardio. Weight is now 74kg and have entered a mini shapeup comp of sorts with two of my mates, one is a hard-training genetic freak in terms of muscle building ability, as he's weak as piss and diet is poor. The other is a big guy, bit fat, hard drinking, but naturally strong. We're going to see who can get in the best shape by July.
 
Trained this afternoon in town.
 
SEATED CALF RAISE
60KG X 20
60KG X 35
60KG X TO F
 
SQUATS
60KG X 3
90KG X 2
100KG X 2
120KG X 1
130KG X 1
140KG X 1
150KG X 1
......152.5 KG X 1  PB well sub parallel too
100KG X 10, HIGH BAR A2G
 
BODY DRAG CURLS
17.5 X 20  X 3 SETS
 
CHINS AND PULLUPS
BW X 10
BW X 8
 
DONE
 
Need to get back into oly tomorrow, though have tweaked an often reoccuring lower back injury on that squat PB, felt like my eyeballs were going to pop out lol. Prob fine by tomorrow. 
 
 
#16
BROKEN
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Re: Train in vain 2015/04/20 14:53:05 (permalink)
Hey Fairhouse, been an interesting, and somewhat comical read so far, the GIF's not your training, looks like you have some good focussed goals mate, best of luck with them, I like the oly lifts but have little ability in them so try to avoid them for risk of breaking something, most likely, me, someone nearby and some gym equipment.
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fairhouse
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Re: Train in vain 2015/04/20 15:05:33 (permalink)
Lol yeah Deadward is the man when it comes to gifs. I find the glass door one somewhat hypnotic. 
 
Thanks mate, I just want to do an oly comp, get a modest but respectable total and learn good form; while getting a bit more aesthetic along the way. I've went from eye-wateringly bad at the lifts to 'not great but getting there'.
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Deadward
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Re: Train in vain 2015/04/21 10:59:35 (permalink)
fairhouse
 
 SQUATS
60KG X 3
90KG X 2
100KG X 2
120KG X 1
130KG X 1
140KG X 1
150KG X 1
......152.5 KG X 1  PB well sub parallel too
100KG X 10, HIGH BAR A2G
   



 
Was feeling pretty chuffed with my 140 and then I pop in here and see this.
 

 
 
 
 
Srs though, that's some nice squatting again mate. You have to get keep getting those sessions in, the carry over to the oly lifts is so important. 
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fairhouse
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Re: Train in vain 2015/04/22 02:20:06 (permalink)
Deadward
 
 

 
 
 




LOL laughed at that for about 15 mins today  "fuk u m9" especially.
 
Yeah my legs are feeling strong just now, absolutely floating up flights of stairs that used to leave me knackered.
 
Got a big report due to be written for Monday, but defo cram the sessions in somewhere.
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