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Post by Paul Cummins on Jan 17, 2014 2:16:47 GMT
IWBC Attila Week 2
Thurs 16/01
Snatch 4×4
4x4 @ 60kg (1 miss)
Front squat 5@9, 5% drop
1x5 @ 60
1x5 @ 80
1x5 @ 75
1x5 @ 70
Snatch pull 6×5
6x5 @ 80kg
Right knee felt much stronger/stable. Almost 'normal'!.
Snatch felt really good, and front squat was solid.
Need to keep chest up and feet slightly pointed out on snatch pull.
Good session.
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Post by Paul Cummins on Jan 19, 2014 23:29:16 GMT
IWBC Attila Week 2
Sat 18/1
Clean & jerk 4×4
2x4 @ 50kg
2x4 @ 60kg
Back squat 2@9, 5% drop
1x2 @ 90kg
0x2 @ 100kg (dropped first rep)
1x2 @ 90kg
1x2 @ 85kg
Clean pull 3×3
3x3 @ 90kg
Done straight after WOD. V.tired so stayed relatively light.
C&J felt good. A lot more stable than last time.
Back squat was pretty ordinary
Clean pulls - buggered at this point so not even @100%.
Need to do earlier class to give myself a bigger rest.
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Post by Paul Cummins on Jan 21, 2014 23:04:52 GMT
IWBC Attila Week 3
Tues 21/01
Hang snatch 6×5
1x5 @ 40kg
1x5 @ 45kg
1x5 @ 50kg
3x5 @ 55kg (1 miss)
Front squat 7@9, 5%drop
1x7 @ 60kg
1x7 @ 80kg
1x7 @ 75kg
Hang snatch pull 6×4
1x4 @ 60kg
5x4 @ 80kg
Hang snatch was tough but felt ok.
Front squat - think im getting the hang of this '@9' thing. 7@80kg was definitely close to max.
Hang snatch pull - need to brush hips higher
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Post by Paul Cummins on Jan 23, 2014 23:01:32 GMT
IWBC Attila Week 3
Thurs 23/01
Hang power clean + power jerk 6×5
1x5 @ 40kg
1x5 @ 50kg
1x5 @ 60kg
3x5 @ 70kg
Back squat 4@9, 5%drop
1x4 @ 70kg
1x4 @ 90kg
1x4 @ 85kg
Hang clean pulls 4×3
4x3 @ 100kg
Working on brushing higher on both hpc's and hc pulls.
Back squat was not happening. R Knee/leg needs more work.
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Post by Paul Cummins on Jan 28, 2014 0:06:47 GMT
IWBC Attilla Week 3
Sat 25/01
Snatch 3×3 2x3 @ 60kg 1x3 @ 65kg (1 miss) Front squat 1@10, 5%drop 1x1 @ 90kg 2x0 @ 105kg 1x1 @ 95kg Snatch pull 3×3 3x3 @ 80kg Snatch and snatch pull felt good. Front squat was rubbish. Previous PB was 100kg so went above and missed twice  More squat training required.
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Post by Paul Cummins on Jan 28, 2014 0:14:48 GMT
Open Gym
Mon 27/01
Heavy Snatch
1x4 @ 40kg
1x4 @ 50kg
1x3 @ 60kg
1x1 @ 65kg
1x1 @ 70kg
1x1 @ 75kg (PB)
1x1 @ 77.5 kg (PB)
Really happy. Full squat on both PB's and relatively stable at bottom before coming up.
Pause Back Squats (3 sec)
1x4 @ 60kg
4x4 @ 80kg
Tried to even out weight onto right leg during pause. Last set was difficult.
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Post by Paul Cummins on Jan 28, 2014 23:12:13 GMT
IWBC Attila Week4
Tues 28/01
Clean and jerk 3×3
1x3 @ 70kg
1x3 @ 80kg
1x3 @ 85kg
Back squat 9@9, 5% drop
9 @ 50kg
9 @ 70kg
9 @ 75kg
9 @ 70kg
Clean pull 5×5
5x5 @ 100kg
Clean was feeling ok, but jerk felt v.slow. Need to get lower.
BS - R.knee felt funny so didnt push it
Clean pulls - really starting to like this drill. Gives a lot of confidence getting under heavier loads.
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Post by Paul Cummins on Feb 1, 2014 9:47:05 GMT
IWBC Attila Week 4
Thurs 30/1
Hang snatch 5×4
2x5 @ 50kg
2x5 @ 55kg
1x5 @ 60kg
Front squat 6@9, 5% drop
1x6 @ 70kg
1x6 @ 80kg
1x6 @ 75kg
Hang snatch pull 5×4
1x4 @ 70kg
4x4 @ 80kg
Hang snatch was tough but only missed a couple.
FSquat is feeling better but still not fully confident with knee.
Hang snatch pull feeling good and smooth @ 100%. Heavier next time.
IWBC Attila Week4
Sat 1/2
Hang Clean + power jerk 5×4
4x4 @ 60kg
1x4 @ 70kg
Back squat 3@9, 5% drop
1x3 @ 70kg
1x3 @ 90kg
1x3 @ 85kg
Hang clean pull 3×3
3x3 @ 100kg
Clean is getting more consistent and comfortable. Still need to drop lower on jerk.
Back squat was ok but didnt really push to hard
Hang clean pulls ok but hands sore and didnt have straps to go a little heavier.
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Post by Paul Cummins on Feb 4, 2014 21:44:53 GMT
IWBC Attila Week 5
Tues 4/2
Snatch 4x2
2x2 @ 60kg
2x2 @ 70kg
Front squat 8@9, 5% drop
8 @ 50kg
8 @ 70kg
8 @ 75kg
8 @ 70kg
Snatch pull 5x3
1x3 @ 70kg
1x3 @ 80kg
3x3 @ 90kg
Snatch felt good. Need to remember to finish the pull.
F.squat was good also. R.knee was tracking well.
Snatch pull felt heavy. Keep chest up.
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Post by Paul Cummins on Feb 6, 2014 23:29:35 GMT
IWBC Attila Week 5
Thurs 06/02
Clean and jerk 4×2 2x2 @ 70kg 1x2 @ 80kg 1x2 @ 90kg (power clean) 1x1 @ 90kg (power clean) Back squat 5@9, 5% drop 1x5 @ 70kg 1x5 @ 90kg 1x5 @ 85kg Clean pulls 6×5 1x5 @ 90kg 3x5 @ 110kg 2x5 @ 100kg C&J - missed first jerk @ 90, pressed out second @ 90. Had a rest then a good rep @ 90. Legs smoked from hang squat cleans in morning WOD so power cleaned 90. Back squat was pretty good. Did 5@9 at the same weight as 3@9 last week. Clean pulls - got a bit ugly towards the end. Fatigued so dropped the weight.
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Post by Paul Cummins on Feb 21, 2014 1:11:36 GMT
IWBC Gladius Week 1
Tues 18/02
Snatch – 60%x3, 65%x3, 70%x3 x4sets
1x3 @ 50kg (60%)
1x3 @ 55kg (70%)
4x3 @ 60kg (80%)
Snatch Pull – 90% (of sn) x 3 x 4sets
3x4 @ 70kg
Back Squat - 5 sets x 6 @8
5x6 @ 70kg
SLDL – 3sets x 5
3x5 @ 70kg
IWBC Gladius Week 1
Thurs 20/02
Clean + Jerk – 60% x 3+1, 65% x 3+1, 70% x 3+1 x 4sets
(3+1)x1 @ 55kg
(3+1)x1 @ 60kg
(3+1)x4 @ 65kg
Clean Pull – 90% x 3 x 4sets
4x3 @ 90kg
Front Squat – 5sets x 4 @8
5x4 @ 80kg
C&J - cleans were consistent, jerk still a little unsteady. Need to be wider, longer and lower.
Pulls were ok - need to hang over the bar longer
F.Squats good.
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Post by Paul Cummins on Apr 1, 2014 23:41:21 GMT
Since my squat has basically stalled in the last 12 months, ive decided to try something different....
Im going to replace the squat component of IWBC with the squat component of the Stronglifts 5x5 program.
IWBC Gladius Week 7
Snatch –
60%x3 @ 50kg
65%x3 @ 52.5kg
70%x2 @ 55kg
75%x2 @ 60kg
80%x2 @ 65kg
heavy double - @ 70kgx2 (85ish%)
Heavy double wasnt pretty - need to stay heals at bottom.
Snatch Pull
100% x 3 @ 85kg
105% x3 @ 87.5kg
110%x3x2 @ 90kg
Legs gave out on last set @ 110%. Otherwise ok.
Back Squat
5x5 @ 50kg
First week of StrongLifts program - light but good form.
SLDL
3×5 @ 20kg
Hamstrings v.tight from previous days WOD.
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Post by Simon Callander on Apr 1, 2014 23:53:01 GMT
It will be interesting to see how strong lifts works out for you, The Trinity program has a variation of the texas method which is a good place to go after a 5x5 program like stronglifts, mad cow, or starting strength. 531 is also a good variation as well.
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Post by Paul Cummins on Apr 4, 2014 3:43:35 GMT
Thanks Simon - Im going to give it the remaining 6 weeks of Gladius and by that stage, i hope to be squatting 5x5 @ 90+kg which would be a significant improvement for me. If not, reassess and maybe try something else....
IWBC Gladius Week 7
Thurs 03/04
Clean & Jerk
60%x3+1 @ 60kg
65%x3+1 @ 65kg
70%x2+1 @ 70kg
75%x2+1 @ 75kg
80%x2+1 @ 80kg
heavy 2+1 @ 90kg
Clean Pull
100%x3 @ 100kg
105%x3 @ 105kg
110%x3x2 @ 110kg
Back Squat (StrongLifts)
5x5 @ 52.5kg
C&J not bad. Need to work on being quicker & lower at heavier loads
Pulls feel good and heavy again
BS - trying to stay tight and upright. Can feel hips opening at the bottom.
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Post by Paul Cummins on Apr 8, 2014 4:31:28 GMT
IWBC Gladius Week 7
Sat 05/04
Snatch
65%x2 @ 50kg
70%x2x2 @ 55kg
75%x1x2 @ 60kg
80%x1 @ 65kg
85%x1 @ 70kg
90%x1 @ 75kg
Clean & Jerk
65%x2+1 @ 65kg
70%x2+1×2 @ 70kg
75%x1+1×2 @ 75kg
80%x1+1 @ 80kg
85%x1+1 @ 85kg (PClean)
90%x1+1 @ 90kg (PClean)
Back Squat 5x5 @ 55kg
Ran out of time for SLDL and Press. May have been doing handstands with Nina.......
LiftOff
Sun 06/04
Snatch
75kg
80kg
85kg
85kg was an awful lift but still almost got it - high enough just didnt get underneath it.
Clean & Jerk
90kg
95kg
100kg
100kg jerk felt v.good.
Total 180kg (up from 160 (70/90) in Sept)
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