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Post by thehammer on Jun 25, 2013 22:52:55 GMT
My aim here is to try and track my Barbell Club training and how it integrates with WOD's and the extra mobility work I am doing.
I have a Jawbone which tracks my sleep patterns and levels as well as tracking movement and eating. I will record my eating (Zone Diet) and my soreness levels/location to monitor my recovery.
IWCF 250613
Class WOD. Pulled up sore pretty soon after from the dips, haven't done them in a while, so muscle at the front of the left shoulder was sore for IWBC session.
Back a little sore from bent rows but ok.
IWBC 250613
5x3 SN 70%
First time snatching in a pretty long time. All over the shop. Good for a cobweb blow-out but not much more.
5x5 BS 3sec pause 65%
Did these at 110kg, all good.
Jerk behind head - HVY SGL
Ran out of time. Shared platform and squat rack with too many people.
Need to make up during open gym.
Wrists feeling pretty good considering recent issues.
Eating
Breakfast - Zone
Lunch - Zone but too many carbs
Dinner - crap
Need to have my dinner at 5pm on days before barbell club
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Post by Simon Callander on Jun 25, 2013 23:18:41 GMT
5pm is a long time before a 7:30 session and 9:00 finish. May be worth juggling your blocks around to allow a snack before or after barbell
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Post by thehammer on Jun 26, 2013 0:25:23 GMT
Yeah I need to look into it. I don't like eating dinner too late, so need to eat dinner at least 2 hours before barbell. I can have a snack between lunch and dinner as well as after barbell.
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Post by thehammer on Jun 28, 2013 4:33:07 GMT
IWBC 270613
PWRSN 5x3 65%
45kg. Not too bad, need to hand over bar longer to high higher. Speed under is good. still rusty though in general.
5x3CLN 70%
70kg. Pull ok but need to hit higher, squat ok, rack position not ok. Playing with grip width to get comfortable. Generally pleased with where it is at this point in the cycle.
HNGSN 5x2 60%
40kg. Fine, nice and fast, hitting high, patient at bottom of squat, coming up strong.
SN PP OHS 3+1
Used 40kg for first two and 45kg for last one. Fine, unusual feeling for such a wide grip on PP, but adjusted fine.
Generally need to change warm-up to more lacrosse ball and band and less foam roller and dowel.
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Post by thehammer on Jul 3, 2013 3:29:33 GMT
IWBC 020713
PP 3x5@70%
50kg, 50kg, 60kg Was all pretty good. will try off blocks next time to go heavier as I can't catch the bar between reps.
PWRCLN 5x3@65%
60kg, 70kg, 70kg, 80kg, 80kg New PB on power clean so pretty happy. Really concentrated on fast elbows and releasing my grip a little to catch the bar. Felt great. Next is to drop under the bar a little more but keeping elbows fast. Absolutely ecstatic with my improvement here and opens the door to my C&J goal.
CLN PULL 5x4@85%
80kg, 95kg, 95kg, 95kg, 95kg. All felt pretty good. Haven't tried that much weight for a clean pull so felt good to start getting used to it.
FS 5x3@75%
105kg, 105kg, 105kg, 110kg, 110kg Pretty solid. Should have done 110kg all the way through. No bounce, nice and strong.
Warm-up was good. Now following Nina's mobility regime for shoulders, wrists, upper back etc. Worked really well, it is contributing to my improved front squat due to better mobility and stability.
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Post by michael ocallaghan on Jul 3, 2013 3:48:54 GMT
awesome work on the power cleans mate!!!
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Post by thehammer on Jul 4, 2013 2:39:50 GMT
Thanks bud! Today's schedule is pretty full on! I've written down the exercised and weights we will need to use so we won't have to do the math haha
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Post by thehammer on Jul 5, 2013 0:43:42 GMT
IWBC 040713
SN
3x40kg
3x47.5
2x50
1x55
1x57.5
1x62.5
C&J
3x65
2x67.5
1x72.5
1x80
1x80
FS
1x105
1x120
1x130
Snatches were good but missed one at 57.5 and one at 62.5. Generally happy but think I should do more snatch pulls to get used to pulling the heavier weight as once I get over 60kg it starts to actually 'feel' heavy.
C&J started a little heaver that the % on the board but felt ok. Wrists were sore in general so didn't do too many, tried to plan my reps. Pressed out on the 80kg reps a little so need to work on jerk speed and getting under the bar as well as re-setting grip after clean. Pretty happy in general for where I am in the overall scheme of things.
Front squats were good, 130kg was fine.
Didn't get time for DL's.
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Post by thehammer on Jan 16, 2014 2:25:07 GMT
IWBC Attila Week 2 Thursday
Snatch 4x4
40, 50, 50, 55
Felt ok. Platform at Syd Uni is polished so a little slippery. Still hesitant slightly with adductor but otherwise pleased. Really noticed the difference when I slowed down a little and really got the hips active.
FS 5@9 5% drop
60
80
100
110
100
Was nice and slow, no bounce. felt ok.
SN Pull 6x5
70
70
80
80
90
90
Felt good.
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Post by thehammer on Jan 20, 2014 22:16:38 GMT
IWBC Attila Week 2 Saturday
C&J 4x4
50
60
70
75
Felt good. Slightly wider grip meant did not need to re-grip in front rack so all good. Jerks ok.
BS 2@9 5% drop
Warm-up
5x70
5x100
3x120
3x130
3x140
2x150
Working Sets
2x160
2x152.5
2x145
2x137.5
Felt good
CLN Pull
3x3
70
100
100
Felt good. Will go heavier. no straps.
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Post by thehammer on Jan 21, 2014 22:44:28 GMT
IWBC Attila Week 3 Tuesday
SN 6x5
40
45
50
55
55
55
Learnt a lot. Finish pull, drop faster, head through faster. Hade a big difference.
SN Pull 6x4
70
70
70
80
80
80
Felt weird and unnatural.
FS 7@9 5% drop
70
80
90
80
Legs tired from CF Total this morning
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Post by thehammer on Feb 6, 2014 23:04:10 GMT
IWBC Attila Week 3 Thursday
Hang clean + power jerk 6×5
50
50
60
60
65
Pleased with hang clean.
Back squat 4@9, 5%drop
110
120
130
120
Not feeling strong
Hang clean pulls 4×3
70
80
90
Weird movement
IWBC Attila Week 3 Saturday
Saturday Snatch 3×3
50
55
60
A few misses, not feeling it.
Front squat 1@10, 5%drop
80
90
100
110
120
130
120
Snatch pull 3×3
70
80
90
Not bad
IWBC Attila Week 4 Tuesday
Clean and jerk 3×3
70
80
85
Felt ok. Missed last clean at 85kg, fatigued from WOD
Back squat 9@9, 5% drop
80
90
100
110
100
Hard
Clean pull 5×5
80
90
100
110
100
IWBC Attila Week 4 Thursday
Thursday Hang snatch 5×4
40
50
50
55
55
Front squat 6@9, 5% drop
80
90
100
90
Hang snatch pull 5×4
60
70
80
90
80
IWBC Attila Week 4 Saturday
Saturday Hang Clean + power jerk 5×4
40
50
55
60
60
Did WOD this morning, stupid idea
Back squat 3@9, 5% drop
100
120
130
Did back squat in WOD, not much in tank. Should have done barbell squats
Hang clean pull 3×3
80
90
100
Still feels wrong.
IWBC Attila Week 5 Tuesday
Tuesday Snatch 4×2
50
55
60
60
Missed too many, very stiff and tight in shoulders. Pulls were good but staying under was tough.
Front squat 8@9, 5% drop
80
90
95
90
Snatch pull 5×3
70
70
80
80
90
IWBC Attila Week 5 Thursday
Thursday Clean and jerk 4×2
70
80
90
Last cleans were hard, missed both jerks, wrist issues.
Back squat 5@9, 5% drop
100
120
130
140
130
Clean pulls 6×5
90
110
110
110
Fatigued
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Post by thehammer on Feb 9, 2014 4:44:12 GMT
IWBC Attila Week 5 Saturday
Hang snatch 4×3
40 - 1 miss
50 - 1 miss
55 - 1 miss
60 - 2 misses but got the last one!
Front squat 2@9, 5% drop
80
90
100
110
120
Hang snatch pull 3×3
80
90
90
Last rep seems to be the worst.
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Post by thehammer on Feb 11, 2014 23:14:57 GMT
IWBC Attila Week 6 Tuesday
Hang Clean - Power Jerk 4x2
60
70
75
75
Jerks at 75 were not crisp, only did one good one, rest were dodgy.
Cleans at 75 were inconsistent. When I tried to get my elbows through earlier I didn't finish the pull and missed the clean. Need to finish the full and catch the bar where it happens to be and not rush it.
Back squat 7@9 5% drop
90
110
120
130
120
the 130 set was more of an 8 than 9.
Hang clean pull 6x4
80
80
100
100
100
100
Staying over bar longer, weight more forward, closer to mid-foot than heels, got me a better pull and straighter bar path. Very pleased.
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Post by thehammer on Feb 13, 2014 22:22:27 GMT
IWBC Attila Week 6 Thursday
Snatch 5x1
40 3 from 3
50 2 from 3
60 1 from 3
65 1 from 3
67.5 1 from 2
71 0 from 1
Learnt a lot about my snatching today. Got a new accessory exercise to do to try and be in a better position to receive the bar. And need to look up when I am at the bottom.
Didn't squat or pull, did overhead holds at the bottom of my squat. Muscles sore this morning. Did 15-20 holds of 5-10 seconds.
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