Jake, I suck at Oly lifting so take this for what it's worth, but I've really enjoyed "coaching" myself and have made some pretty rapid improvements. I will seek out an actual Oly coach as soon as I can though.
A. Front squats:
120kgx3 x5 (Fuck dis, want 5x5 @120kg, lack of gains. Still a total volume PR though)
92.5kgx18 (Fuuuaaarrrkk, wanted to get 20 for a widowmaker PR. Just couldn't keep the bar on my shoulders for the last 2 reps..so close..)
Grand session, wish I had more time at the moment but I was fairly rushed. Got everything finished in about 45 minutes, didn't even have time to stretch out/foam roll etc. though. Thats probably significantly hindering my progress on front squats at the moment, could feel my back cramping up something fierce and my calves and glutes are at me again..
A. Clean and Jerks:
110kgx1 (Bar rolled after I stood up with the jerk and I had to dump it. Painfully close so counting it as a PR. Fuck all da haterz. +10kg on my old C+J)
110kgx1 (Jerk missed completely, see video below for lulz.)
75kgx1 x2 (+2.5kg PR, felt solid as fuck both times)
C. Skull Crushers/ss/close grip pushups:
3 sets, amrap
D. Reverse Cable Curls/ss/Single Arm hammers:
E. Incline DB curls/ss/Reverse curls:
2 sets, amrap
F. Forced negative ez curls:
1 giant sets, dat paaahhmp.
G. Ab circuit:
3 times (included leg raises, KB oblique crunches, leg raises, Russian twists)
Oly lifts were feeling solid today. Cleaning 110kg felt so much easier than it did the first time I did it a month ago (and subsequently injured myself doing so..), felt great to get over that mental barrier. The first time I tried jerking it I pretty much got the jerk, got under it, stood up with it but as I finished standing up with it the bar rolled and my wrists buckled. Still, I was so close to fully standing up with it I'm not going to let a little bar roll deny me the PR. Dat ego boost. The second time I tried it I was no where near to making the jerk. My snatches were feeling tasty, 75kg was feeling pretty light. I definitely think I have 80kg in me this week. Did a bunch of silly pump work afterwards and got the most intense pump, it felt incredibly satisfying.
100kgxmiss (Bleh, these felt like shit so I called them here)
B. Front Squats:
120kgx3 (Again these felt shitty so I called them..)
C. DB Bench:
37.5kg's x7 (Possible Pr)
37.5kg's x6 x2
D. Oly Squats:
E. Close Grip Bench:
100kgx2 (Felt Easy enough but the shitty bar held me back)
Silly session, couldn't get into it at all so didn't get any actual work done..
Edit: Going to put the shitty training down to the ridiculous lower back DOMs I have from yesterday, tis'crippling stuff..
B. Hang Cleans:
100kgx1 x2 (PR, felt easy. Have plenty more in me)
C. Hammer Curls:
4 sets, strict
D. Cable Curls:
4 sets of 10
E. Hammer Curls:
3 sets x 20 (loose form)
Was pissed all day the morning's training sucked so I decided to go back in a get some proper work in. Decided to start another base meso cycle of smolov for front squats which I did the first session of today. Might get the 2nd day of it in tomorrow depending on how I'm feeling. Hoping this will take me to a 140kg front squat a.s.a.p!
80kgxmiss (This one straight up landed on the back of my neck..)
Decent enough training, was fun getting to try out the block cleans. They are a very difficult movement. Shoulder is quite fucked up at the moment, it's pretty much back to being as painful as it was when it was at it's most fucked up. Will really need to see if I can sort some money out for some physio sessions.
Very nice front squatting. Congrats on the C&J PR.. consistent with the the records as usual.
Cheers brah! Will be scaling the jerks back and little for the next few weeks, shoulder is acting up quite badly so I think I shall have to play it safe for a while. Will be front squatting a poop tonne though!