Sunday 20th Jan,
BW: 81.4 Kg / 179lbs
Warmed up with my usual band distraction stuff. I adapted some of Kelly Starret’s exercies and experimented to find what works for me and these have made a nice difference to how I feel. I followed this with my normal mobility stuff. Opens up this hips (always makes me smile when people say that, childish I know) and gives a nice burn in the glutes and gets me going,
Paused Snatch at the knee:
40kg 50kg, 60kg x 3, 70kg, 80kg x 2, 85kg x 1, 90kg x 1, 95kg x 1(PR)
With these I pull the bar from the floor to the low-hang position and hold for a mental 3-count. They’re rough as they reduce all stretch-reflex but they have really taught me to be patient and stay over the bar. Also have been good for posture and 2nd pull strength.
I do these with straps (not a fan of straps) and today they kept slipping during my pull which caused arm bend at around the knee. The net result was too much tension in the upper body so I caught the 95kg with bent arms and tweaked my right shoulder in the process. If I can get the straps in tight I am fine, but if they are loose they cause all sorts of problems for me. So I try to limit them. Anyway, hit a PR and felt good for more weight but decided against moving up because the same thing would have happened again and I may have hurt my shoulder more.
60kg, 80kg, 100kg, 110kg, 120kg x 2 (recent PR)
My clean pull was slightly off but I have a very strong 2nd pull so I can compensate for sub-optimal positions every now and then. Managed to do so today and pull off a recent rep PB. My goal for my training cycle was to hit 120 x 2 and I did so today. So all good.
worked up to 140kg x 5 x 1 (sets x reps)
These felt rough. My hips were really tight when I started these and I couldn’t warm up into them. Also the position was wrecking my shoulder after that snatch so it was hard to fully focus on the lift. My groove / stroke is really off so after this week is over (on a deload week), I am upping my frequency of squats but keeping the weights light and re-grooving my positions. I need to get these back up to 190kg or so.
Barbell Hip thrusts Supersetted with Wide Grip Pullups to chest:
90kg x 20, BW x 10
120kg x 15, BW + 10kg x 10
140kg x 15, BW + 16kg x 9 (bastard, wanted 10for a recent 10RM PR)
150kg x 15, BW + 14kg x 9
120kg x 20, no pullups
Split-stance Cable pullovers
25kg x 10, each leg
30kg x 10, each leg
35kg x 10 each leg
These are a core exercise that also really stretched the anterior hip and gets the glute and anterior core pretty hard. I like these. My posture feels immense after I have done them.
So, today was a mixed bag. I hit PRs of sort on the weightlifts but my squats were pretty awful. No need to beat myself up about my squat because I know what I need to do to sort it out. I am not a natural squatter and I seem to lose strength on this lift really quickly but i seem to respond to high frequency squatting, so the plan is to squat up to 5 x per week and make sure my positions and technique are drilled in. The weights wont be challenging; the goal is form and posture for now.
Anyway, quick session today. No pulls / deadlift exercises meant I was in and out fairly quick for a Sunday morning.