aussieluke
Total Posts: 5439
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10-06-21 02:11 AM - Post#913756
So I've joined a gym near my work. Nothing was getting done at home - so many other things going on that I just doesn't happen.
Found a decent gym a few minutes from work full of bars and racks plus plenty of other stuff like sleds and heavy balls etc
Going to try 3 x basic strength sessions during my lunchbreaks so 25 mins or so. Not going to make much of a plan yet because I'll probably change it anyway.
Wednesday 06/10
Took it easy knowing I'm already going to be sore as tomorrow no matter what I do... (and then also these loads ended up feeling pretty heavy)
Squat 3 x 5 60kg, 70kg, 75kg
Bench 3 x 5 (40kg, 50kg), 60kg, 70kg, 70kg
Pullup 5 x 1
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aussieluke
Total Posts: 5439
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10-07-21 01:57 AM - Post#913779
Thursday
hang 30 sec
kb swings 28kg 5 x 10
barbell press 5 x 20, 20, 30, 40, 40, 50* (*failed on 5th rep)
barbell bent row 5 x 40, 50, 60, 60, 60
deadlift 5 x 60, 80, 100
hang 30 sec
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aussieluke
Total Posts: 5439
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10-07-21 02:21 AM - Post#913780
some random thoughts from during/after todays session:
too many lifts taking bit too long. need to keep to 25 mins
deadlifts are probably asking for trouble. power cleans are probably what I should be doing.
the ideal workout would probably be something like power cleans, overhead presses and front squats
...front squats have never agreed with my wrists though - try again starting really light? or just stick with back squats for now...
just going with whatever weight feels right on the day seems like a good idea right now
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BrianBinVA
Total Posts: 5140
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10-07-21 10:56 AM - Post#913796
some random thoughts from during/after todays session:
too many lifts taking bit too long. need to keep to 25 mins
deadlifts are probably asking for trouble. power cleans are probably what I should be doing.
the ideal workout would probably be something like power cleans, overhead presses and front squats
...front squats have never agreed with my wrists though - try again starting really light? or just stick with back squats for now...
just going with whatever weight feels right on the day seems like a good idea right now
My thoughts, for what they are worth as always...
DLs > power cleans for people in our age group. Stick to double overhand and stick to singles and you'll be fine.
Front squats > back squats, again, for people in our age group. Start light, and be consistent, and the wrist flexibility will come. Alternatively, if you're not super focused on pushing the weight, and not using them as a support exercise for Olympic lifts, just use the crossed-arm bodybuilding grip. Way easier on the wrists.
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aussieluke
Total Posts: 5439
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10-08-21 02:14 AM - Post#913810
Friday
28kg swings 5 x 10
Front squats 40kg 5 x 3 plus a lot of working on holding the rack and stretching into it etc
Bench 60 kg 5 x 5
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aussieluke
Total Posts: 5439
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10-08-21 02:25 AM - Post#913811
My thoughts, for what they are worth as always...
DLs > power cleans for people in our age group. Stick to double overhand and stick to singles and you'll be fine.
Front squats > back squats, again, for people in our age group. Start light, and be consistent, and the wrist flexibility will come. Alternatively, if you're not super focused on pushing the weight, and not using them as a support exercise for Olympic lifts, just use the crossed-arm bodybuilding grip. Way easier on the wrists.
Hey mate
I looked up a bunch of videos about front squat rack issues and found a few stretches that seem to feel good. also a good technique of setting up in the rack.
seemed to work pretty well today, at least with a light weight.
managed to do more front squats than I've done before without causing any wrist pain.
will keep working at it and see if things improve before I try adding any more load.
Strangely I've never once been able to do front squats with the bodybuilder rack without almost killing myself - seems to work even less for me than the traditional rack!
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pink.pixie
Total Posts: 5576
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 10-08-21 08:53 AM - Post#913817
So I've joined a gym near my work. Nothing was getting done at home - so many other things going on that I just doesn't happen.
Found a decent gym a few minutes from work full of bars and racks plus plenty of other stuff like sleds and heavy balls etc
Super!
| Aut viam inveniam aut faciam. |
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AAnnunz
Total Posts: 24932
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I've never been able to get my wrists to cooperate for front squats and cleans. So, anything above 115-125 lbs puts me at risk for injury. So frustrating!
With regard to your 25 minute time constraint: Since you are already doing Stuart McRobert's two day template (+ swings), perhaps it would be beneficial to also follow his advice to do just one hard work set. Should save you at least five minutes if your recovery is as good as I think it is.
Deadlifts: If the thought of using a straight bar makes you worry, see if the gym has a trap bar. I've found TBDLs to be much easier on the lower back.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
Edited by AAnnunz on 10-08-21 09:13 AM. Reason for edit: No reason given.
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BrianBinVA
Total Posts: 5140
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10-08-21 01:15 PM - Post#913830
My thoughts, for what they are worth as always...
DLs > power cleans for people in our age group. Stick to double overhand and stick to singles and you'll be fine.
Front squats > back squats, again, for people in our age group. Start light, and be consistent, and the wrist flexibility will come. Alternatively, if you're not super focused on pushing the weight, and not using them as a support exercise for Olympic lifts, just use the crossed-arm bodybuilding grip. Way easier on the wrists.
Hey mate
I looked up a bunch of videos about front squat rack issues and found a few stretches that seem to feel good. also a good technique of setting up in the rack.
seemed to work pretty well today, at least with a light weight.
managed to do more front squats than I've done before without causing any wrist pain.
will keep working at it and see if things improve before I try adding any more load.
Strangely I've never once been able to do front squats with the bodybuilder rack without almost killing myself - seems to work even less for me than the traditional rack!
Ha -- killing yourself probably a bridge too far just for front squats!
Glad you've found a place/time to get some training in -- I know it can be hard to get that time for yourself at home...
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aussieluke
Total Posts: 5439
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10-11-21 01:42 AM - Post#913888
Monday
28kg swings 5 x 10
Front squat mobility then 3 x 3 x 40kg, 5 x 3 x 50kg
Press 3 x 5 40kg, 45kg, 50kg
Bent row 3 x 5 x 60kg
Front squats felt a LOT better - 40kg felt too light! Much better rack position flexibility already. 50kg felt good but 5 sets was too much. Need to stop myself pushing too hard too fast.
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aussieluke
Total Posts: 5439
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10-12-21 08:27 AM - Post#913908
So of course I realised what I should be doing is easy strength.
Limited training time but access to the gym 3-5 days a week…
Don’t want to / shouldn’t be killing myself trying to lift “heavy” and 3-5x5 etc.
Plan going forward (for now at least)
-Get in the gym
-swings 5 x 10-15
-front squat 3x3 or 5x2
-barbell press 3x3 or 5x2 or 2x5
-pull-ups or rows (not sure yet)
-some sort of carry if I have time
-get back to work
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BrianBinVA
Total Posts: 5140
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10-12-21 09:39 AM - Post#913909
So of course I realised what I should be doing is easy strength.
Limited training time but access to the gym 3-5 days a week…
Don’t want to / shouldn’t be killing myself trying to lift “heavy” and 3-5x5 etc.
Plan going forward (for now at least)
-Get in the gym
-swings 5 x 10-15
-front squat 3x3 or 5x2
-barbell press 3x3 or 5x2 or 2x5
-pull-ups or rows (not sure yet)
-some sort of carry if I have time
-get back to work
There we go. Those of us in our age and family bracket have little need to smash in the gym. I've been having success with 3x3 front squats and have added inverted/bodyweight rows also, and am enjoying those with no elbow pain. Pullups always kill me there, although I am trying to do 1-2 reps per day of the "hang for 30 seconds then pull up" variety.
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aussieluke
Total Posts: 5439
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10-12-21 12:05 PM - Post#913912
So of course I realised what I should be doing is easy strength.
Limited training time but access to the gym 3-5 days a week…
Don’t want to / shouldn’t be killing myself trying to lift “heavy” and 3-5x5 etc.
Plan going forward (for now at least)
-Get in the gym
-swings 5 x 10-15
-front squat 3x3 or 5x2
-barbell press 3x3 or 5x2 or 2x5
-pull-ups or rows (not sure yet)
-some sort of carry if I have time
-get back to work
There we go. Those of us in our age and family bracket have little need to smash in the gym. I've been having success with 3x3 front squats and have added inverted/bodyweight rows also, and am enjoying those with no elbow pain. Pullups always kill me there, although I am trying to do 1-2 reps per day of the "hang for 30 seconds then pull up" variety.
Yes I’ve been doing a hang for as long as possible as part of my limited warmup. At the moment my pull-ups are back down to singles and maybe the odd double so I might just be doing a few singles for now and maybe incorporate the old fighter pull-up progression until I can at least do 3s
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aussieluke
Total Posts: 5439
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10-13-21 01:48 AM - Post#913926
Wednesday
Easy Strength - Day 1
Swing 29kg 5 x 10
Front squat 50kg 3 x 3
Press 50kg 3 x 3
Pullup 3 x 2 (poor ROM)
Farmer walk 100kg 4 x 20m
1) too many lifts / took too long - think I might be happier just sticking to barbell stuff for now...
2) ...pullups were poor and maybe not enough reps to improve with. Rows or power cleans could be better/quicker/simpler
3) farmers were too heavy - bars had poor grip. once I'd loaded them and realised I couldn't be bothered to unload and put smaller plates on so just did 'some'
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iPood
Total Posts: 2360
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10-13-21 05:18 PM - Post#913949
How about… Lazy Strength?
This is a transcript from “the other forum”.
Okay, so here's the plan: a hybrid of sorts of DDD, 5x5x5 and ES (which, at least in my mind, are different iterations of the same thing).
Monday to Friday <- Three times a week is fine.
Five weeks.
Warm Up
- Five minutes of OS resets, interspersed with EASY loaded carries, constantly varying load, type of carry and duration.
Strength
- Lower body movement: five singles @10RM (roughly 75% of 1RM).
- Upper body push: five singles @10RM (roughly 75% of 1RM).
- Upper body pull: five singles @10RM (roughly 75% of 1RM).
Cool Down
- Five minutes of crawls, interspersed with EASY ballistic hinges.
All the above takes 25 minutes if you cap the rest periods at one minute.
Optional:
LISS
- Niko Niko running: between 15 and 45 minutes of very EASY jogging.
After five weeks, I will re-evaluate and possibly rotate some movements (squat-hip thrust-deadlift, press-bench-dip, pull up-bent over row-curl) in subsequent iterations.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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aussieluke
Total Posts: 5439
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10-14-21 02:15 AM - Post#913956
Thursday
Easy Strength - Day 2
Swing 28kg 5 x 10
Front squat 50kg 3 x 3
Press 50kg 3 x 3
Power clean 50kg 5 x 2
Farmer walk 80kg 4 x 40m
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aussieluke
Total Posts: 5439
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10-14-21 08:23 AM - Post#913968
How about… Lazy Strength?
This is a transcript from “the other forum”.
Okay, so here's the plan: a hybrid of sorts of DDD, 5x5x5 and ES (which, at least in my mind, are different iterations of the same thing).
Monday to Friday <- Three times a week is fine.
Five weeks.
Warm Up
- Five minutes of OS resets, interspersed with EASY loaded carries, constantly varying load, type of carry and duration.
Strength
- Lower body movement: five singles @10RM (roughly 75% of 1RM).
- Upper body push: five singles @10RM (roughly 75% of 1RM).
- Upper body pull: five singles @10RM (roughly 75% of 1RM).
Cool Down
- Five minutes of crawls, interspersed with EASY ballistic hinges.
All the above takes 25 minutes if you cap the rest periods at one minute.
Optional:
LISS
- Niko Niko running: between 15 and 45 minutes of very EASY jogging.
After five weeks, I will re-evaluate and possibly rotate some movements (squat-hip thrust-deadlift, press-bench-dip, pull up-bent over row-curl) in subsequent iterations.
From someone who struggles to stop at 3x3 or 2x5, that seems like REALLY low volume!?
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aussieluke
Total Posts: 5439
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Friday
Easy Strength - Day 3
Swing 28kg 5 x 10
Front squat - singles 50, 55, 60, 65, 70, 70, 70, 70
Press 50kg 3 x 3
Power clean 60kg 3 x 3
Carry 28kg KB + 20kg sandbag
Got carried away again and took way too long!
Happy with the 70kg front squat though.
Next week really need to stick to easily manageable loads and just bang out the 3x3 or 2x5 sets - will do the barbell lifts first and add swings and carries if I have time.
Edited by aussieluke on 10-15-21 02:29 AM. Reason for edit: No reason given.
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BrianBinVA
Total Posts: 5140
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Friday
Easy Strength - Day 3
Swing 28kg 5 x 10
Front squat - singles 50, 55, 60, 65, 70, 70, 70, 70
Press 50kg 3 x 3
Power clean 60kg 3 x 3
Carry 28kg KB + 20kg sandbag
Got carried away again and took way too long!
Happy with the 70kg front squat though.
Next week really need to stick to easily manageable loads and just bang out the 3x3 or 2x5 sets - will do the barbell lifts first and add swings and carries if I have time.
Easy to get carried away...
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aussieluke
Total Posts: 5439
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Friday
Easy Strength - Day 3
Swing 28kg 5 x 10
Front squat - singles 50, 55, 60, 65, 70, 70, 70, 70
Press 50kg 3 x 3
Power clean 60kg 3 x 3
Carry 28kg KB + 20kg sandbag
Got carried away again and took way too long!
Happy with the 70kg front squat though.
Next week really need to stick to easily manageable loads and just bang out the 3x3 or 2x5 sets - will do the barbell lifts first and add swings and carries if I have time.
Easy to get carried away...
So it would seem.
But I’ll reign it in next week. It’s been stressful rushing around to and from the gym and also trying to get lunch. Really need to make it simple, relatively easy, and therefore quick too. Otherwise it just won’t work out long term.
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aussieluke
Total Posts: 5439
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10-18-21 01:45 AM - Post#914033
Monday
ES day 4
Press 50kg 3x3
Front Squat 60kg 3x3
Power Clean 60kg 5x2
Suitcase walks with 28kg
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aussieluke
Total Posts: 5439
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10-19-21 08:23 AM - Post#914051
Tuesday ES day 5
Super quick one after work in extremely busy gym
Press 40kg 2x5
Front squat 60kg 3x3
Power clean 50kg 3x3
15 mins tops
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aussieluke
Total Posts: 5439
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10-20-21 02:44 AM - Post#914076
Wednesday ES day 6
Press 50kg 3x3
Front Squat 60kg 3x3*
Power Clean 60kg 3x3*
*I bought straps to try - not for grip assistance in the traditional sense but for helping to maintain the whole hand around the bar for the rack position as I've seen suggested several times - and it really seemed to work well - reduces any chance of the hand slipping off and resting the bar on a couple of fingertips - and at the same time increases the stretch and hopefully help develop more flexibility
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BrianBinVA
Total Posts: 5140
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10-20-21 10:53 AM - Post#914088
I like this exercise cluster. How many days a week are you going to do it?
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aussieluke
Total Posts: 5439
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10-20-21 11:25 AM - Post#914089
I like this exercise cluster. How many days a week are you going to do it?
Plan was 3-4, but because things can so easily get in the way at the moment I’m just going to go any day I can during my lunchbreak - so hopefully this week will be 5 but if something comes up tomorrow or Friday it will be 3 or 4 at least.
I like these lifts I’ve always wanted to be able to do all three as a workout it never could do the front squats so it’s quite a joy to be able to do them now. I could even do this on a day a can’t get to a squat rack as long as there’s a bar spare. Also could potentially do as a combo/complex if I felt the need.
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BrianBinVA
Total Posts: 5140
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10-20-21 01:05 PM - Post#914093
I like this exercise cluster. How many days a week are you going to do it?
Plan was 3-4, but because things can so easily get in the way at the moment I’m just going to go any day I can during my lunchbreak - so hopefully this week will be 5 but if something comes up tomorrow or Friday it will be 3 or 4 at least.
I like these lifts I’ve always wanted to be able to do all three as a workout it never could do the front squats so it’s quite a joy to be able to do them now. I could even do this on a day a can’t get to a squat rack as long as there’s a bar spare. Also could potentially do as a combo/complex if I felt the need.
Excellent. With northern hemisphere winter on the way, I always get the desire to do some barbell work (whether it's a good idea or not), and am turning over some options in my mind. Like this one.
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aussieluke
Total Posts: 5439
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10-21-21 01:59 AM - Post#914100
I like this exercise cluster. How many days a week are you going to do it?
Plan was 3-4, but because things can so easily get in the way at the moment I’m just going to go any day I can during my lunchbreak - so hopefully this week will be 5 but if something comes up tomorrow or Friday it will be 3 or 4 at least.
I like these lifts I’ve always wanted to be able to do all three as a workout it never could do the front squats so it’s quite a joy to be able to do them now. I could even do this on a day a can’t get to a squat rack as long as there’s a bar spare. Also could potentially do as a combo/complex if I felt the need.
Excellent. With northern hemisphere winter on the way, I always get the desire to do some barbell work (whether it's a good idea or not), and am turning over some options in my mind. Like this one.
I really like the synergy of the three lifts - like a dumbed down o-lifting session almost!
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aussieluke
Total Posts: 5439
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10-21-21 02:02 AM - Post#914101
Thursday ES day 7
Press 50kg 3x3
Front Squat 60kg 3x3
Power Clean70kg 6 x 1
Hanging leg raises 1x5
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AAnnunz
Total Posts: 24932
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10-21-21 09:30 AM - Post#914105
...I like these lifts I’ve always wanted to be able to do all three as a workout it never could do the front squats so it’s quite a joy to be able to do them now. I could even do this on a day a can’t get to a squat rack as long as there’s a bar spare. Also could potentially do as a combo/complex if I felt the need.
Glad you're settling into something that meets your goals and time restraints. The clean/front squat/press is my favorite complex. If those rack techniques you posted in DJ's forum work, I can graduate from DB/KBs to a barbell.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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aussieluke
Total Posts: 5439
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10-21-21 11:25 AM - Post#914112
...I like these lifts I’ve always wanted to be able to do all three as a workout it never could do the front squats so it’s quite a joy to be able to do them now. I could even do this on a day a can’t get to a squat rack as long as there’s a bar spare. Also could potentially do as a combo/complex if I felt the need.
Glad you're settling into something that meets your goals and time restraints. The clean/front squat/press is my favorite complex. If those rack techniques you posted in DJ's forum work, I can graduate from DB/KBs to a barbell.
Worth a shot Al - the simple change of squatting under the bar, taking a full grip with elbows forward and then standing up to meet the bar - literally changed everything for me.
After this short time I seemed to have gained at least some of the right flexibility too so not only are front squats feeling a lot better, but I can rack a power clean properly also.
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aussieluke
Total Posts: 5439
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10-22-21 02:16 AM - Post#914130
Friday ES day 8
Yes I got carried away again but also things must be working ok already
Press 50kg x 5, 55kg x 3, 60kg x 2
Front squat 60kg x 5, 65kg x 3, 70kg x 2*
Power clean 60kg x 3, 65kg x 3, 70kg x 3**
Hanging leg raise 1 x 5
*might have been 75kg but I can't remember so going with the safe option
**power clean for 5-3-2 didn't seem like a great idea - 3 reps is enough for me
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aussieluke
Total Posts: 5439
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10-22-21 12:50 PM - Post#914145
Also 60kg press is equal to my pb from about 11 years ago …so that’s kinda cool
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iPood
Total Posts: 2360
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10-23-21 10:24 AM - Post#914166
From someone who struggles to stop at 3x3 or 2x5, that seems like REALLY low volume!?
It is supposed to be! Twenty five easy, very high quality singles a week. 
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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aussieluke
Total Posts: 5439
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10-25-21 02:51 AM - Post#914191
Monday ES day 9
Press 50kg 2x5
Front squat 60kg 3x3
Power clean 70kg 6-7 singles (lost track)
Hanging leg raise 1 x 5
Farmer walk 28+20kg kbs
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aussieluke
Total Posts: 5439
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10-26-21 03:07 AM - Post#914209
Tues ES day 10 (this might be the longest I've ever stuck with a program haha)
Press 50kg 3x3
Front squat 60kg 3x3
Power Clean 60kg 6-7 singles focusing on slow off the floor then timing the jump right
HLR 1x5
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Diablo
Total Posts: 7355
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10-26-21 03:51 AM - Post#914210
Awesome, man! A great feeling.
I'm shooting for a bodyweight press someday.
Looking good, man!
Also 60kg press is equal to my pb from about 11 years ago …so that’s kinda cool
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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JonZ
Total Posts: 1021
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10-26-21 08:20 AM - Post#914215
Good job on the pb 11 years later. I am not sure I could go back and match a past pb. If anything it would probably be a clean and jerk, or a two handed press, standing.
Good Job!
Bacon is the gateway meat. - Anthony Bourdain
The world needs fewer business majors and more history majors. - Carl Sagan
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AAnnunz
Total Posts: 24932
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10-26-21 09:03 AM - Post#914218
Congratulations on the personal record, Luke!
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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aussieluke
Total Posts: 5439
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10-26-21 11:11 AM - Post#914222
Thanks guys! Gee who’d have thought this program might actually work eh! :)
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aussieluke
Total Posts: 5439
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10-26-21 11:13 AM - Post#914223
Awesome, man! A great feeling.
I'm shooting for a bodyweight press someday.
Looking good, man!
Also 60kg press is equal to my pb from about 11 years ago …so that’s kinda cool
Same, though at the moment I’d probably need to add another 30kg to my current best! Though with any luck and probably a lot of consistency, I’d love to be able to bring my press up and my bodyweight down and have them both meet at 80kg
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Diablo
Total Posts: 7355
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10-26-21 11:34 AM - Post#914224
We're on the exact same page. I'm only training press sporadically, though. It isn't a priority as much as overall wellness is, for me. But if I can keep healthy and press my own body weight, wouldn't that be something lol
I think my favorite DJ quote is "show up, keep trying". It's a pretty good recipe.
Awesome, man! A great feeling.
I'm shooting for a bodyweight press someday.
Looking good, man!
Also 60kg press is equal to my pb from about 11 years ago …so that’s kinda cool
Same, though at the moment I’d probably need to add another 30kg to my current best! Though with any luck and probably a lot of consistency, I’d love to be able to bring my press up and my bodyweight down and have them both meet at 80kg
Diablo
Everyone has a plan until they get punched in the mouth- MT |
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aussieluke
Total Posts: 5439
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10-27-21 02:28 AM - Post#914236
Wed ES day 11
Press 50kg 2x5
Front Squat 70kg 5x2
Power Clean 70kg 5 or 6 x 1
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aussieluke
Total Posts: 5439
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10-28-21 02:16 AM - Post#914259
Thurs ES day 11
Press 50kg 3x3
Front Squat 60kg 3x3
Power Clean 60kg 3x3
Suitcase walks 28kg
HLR 1x5
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aussieluke
Total Posts: 5439
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10-29-21 02:09 AM - Post#914286
Fri ES day 12
My shoulders are feeling very beaten up today - 5 days has become too much. Took it easy on the press and front squat today - light weight and focussed on making the bar speed as fast as possible.
Then played with power cleans after seeing some great instructional videos based on proper oly techniques, instead of the Rip-style technique I was using before. Things felt a lot snappier and more powerful. Played with the bar and light weight for a lot of reps then finished with some heavier singles
Press 40kg 2x5
Front squat 40kg 3x3
Power clean 60kg 6x1 (+ many triples with 20g, 40kg, 50kg)
Next week due to both overdoing it too quickly, and various life things next week, I will aim to do just 3 days Mon-Wed-Fri and hopefully go a little heavier on everything.
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BrianBinVA
Total Posts: 5140
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10-29-21 10:35 AM - Post#914296
Fri ES day 12
My shoulders are feeling very beaten up today - 5 days has become too much. Took it easy on the press and front squat today - light weight and focussed on making the bar speed as fast as possible.
Then played with power cleans after seeing some great instructional videos based on proper oly techniques, instead of the Rip-style technique I was using before. Things felt a lot snappier and more powerful. Played with the bar and light weight for a lot of reps then finished with some heavier singles
Press 40kg 2x5
Front squat 40kg 3x3
Power clean 60kg 6x1 (+ many triples with 20g, 40kg, 50kg)
Next week due to both overdoing it too quickly, and various life things next week, I will aim to do just 3 days Mon-Wed-Fri and hopefully go a little heavier on everything.
Good on you for experimenting, and then listening if things don't seem to be going right!
Barbell press near every day I imagine would be tough on shoulders...
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aussieluke
Total Posts: 5439
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10-29-21 11:26 AM - Post#914301
Fri ES day 12
My shoulders are feeling very beaten up today - 5 days has become too much. Took it easy on the press and front squat today - light weight and focussed on making the bar speed as fast as possible.
Then played with power cleans after seeing some great instructional videos based on proper oly techniques, instead of the Rip-style technique I was using before. Things felt a lot snappier and more powerful. Played with the bar and light weight for a lot of reps then finished with some heavier singles
Press 40kg 2x5
Front squat 40kg 3x3
Power clean 60kg 6x1 (+ many triples with 20g, 40kg, 50kg)
Next week due to both overdoing it too quickly, and various life things next week, I will aim to do just 3 days Mon-Wed-Fri and hopefully go a little heavier on everything.
Good on you for experimenting, and then listening if things don't seem to be going right!
Barbell press near every day I imagine would be tough on shoulders...
Yes also probably foolish of me to go relatively heavy most days too - forgetting that I haven’t really lifted much for at least 18 months or so. Just because I can doesn’t mean I should. 40kg every day would’ve been smarter.
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pink.pixie
Total Posts: 5576
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10-31-21 06:24 PM - Post#914356
Also 60kg press is equal to my pb from about 11 years ago …so that’s kinda cool
Cool indeed!
Go, go, go.
| Aut viam inveniam aut faciam. |
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aussieluke
Total Posts: 5439
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11-01-21 02:55 AM - Post#914370
Monday ES day 13
Right shoulder bit sore over the weekend. Improved but still tight at the top end of press etc. Taking it easy on press this week!
Press 40kg 2x5
Front squat 40kg x3, 50kgx3, 60kg 3x3 (these felt a LOT easier/better quality today)
Instead of power cleans I played with learning full squat cleans - or as they should be called: "cleans". just seemed a good time to learn whilst training power cleans and front squats.
started with bar, then 40kg for a bunch of 3-rep drills (clean, hang clean, hang clean from just off the floor)
Then did the same with 50kg 3 or 4 times
50kg 4 x single full clean
50kg clean pulls
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aussieluke
Total Posts: 5439
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11-03-21 01:49 AM - Post#914439
Wednesday ES day 14
Various warmups: hang, broomstick complexes...
Press 50kg 3x3
Front squat 5x2 60kg, 60kg, 60kg, 70kg, 80kg
Clean various reps with 50kg, 60kg x 3 singles
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aussieluke
Total Posts: 5439
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11-04-21 02:51 AM - Post#914472
Thursday ES day 15
"light" day
40kg press 2x5
40kg front squat 2x5
40kg clean & jerk ...about 7 or 8 singles
20kg snatch drills
20kg overhead squats 3x3
first time I've ever been able to hold the bar overhead and feel confident enough to try overhead squats. always felt like I was going to drop the bar before I even got halfway down in the past. cricked my neck and dropped the bar once while trying them in my back yard.
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