New Prog

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10

Triple extension / Snatch High Pulls / Snatches /Power Cleans / Split Jerks 3 x 3

Session 1
Power Clean - 2 x 5@40, 2 x 3 @ 45, 2 @ 50kgs
Split Cleans - 2 x 3 @ 40, 3 x 2 @ 45, 3 x1 @ 45 kgs
Clean High Pulls - 5 x 3 - 45kgs
(Jerk) OH Supports - 4 @ 40, 2 x 3 @ 45, 3 x 2 @ 45kgs
Back Squats 6 x 5 - 60 kgs
Seated DB Press - 2 x 5 @ 15, 3 x 3 @ 20kgs e/a

Plank - 90 secs
HLR - 1 x 12

Stretches

Comments: First off my diet is slipping. Still knocking around the same weight so I've been getting away with it, but I need to push on from here again and take it down another 7-14lbs.

Got the new prog yesterday and this was obviously the first session. Overall there is a lot of pressing/jerk related exercises across the 4 sessions, with a focus more on the clean than the snatch. Its pretty high volume I guess and again there is no mention of percentages at this stage so it is with feel on the day.

I started experimenting with Split Cleans today and it seemed to go OK. I was hardly bending my knees at all on my so-called Squat Cleans, so we tried a few lightish spilts instead. I feel a bit more confident doing these rather than relying on my dodgey balance and poor flexibility on squats.

OH Supports were done in the smith machine with a split jerk stance, arms locked out overhead. Then it was just a case of bending and straightening the knees - I say "just", but I hate them!! You could think of them as Jerk recoveries I suppose.

Good session today. I felt stronger and stronger as it went on and felt the weight on most exercises was very comfortable. I was considering skipping it too as I tweaked my back and shoulder on monday - but they were never an issue and feel grand now.

The European Weightlifting Championships are running this week and I've been watching the lightweights hoisting sickening weights. Yesterday I watched a 16 year old girl total around 180kgs....you have to laugh or else you'd cry!!

Gym Watch: New feature in which I relay the antics of your average gym goer in N Ireland.

Today I thought Maurice's head was going to explode in disbelief at the guy next to us. He was standing about 6 inches from the mirror very slowly curling a 2kgs dumbell. He got annoyed at Maurice's obvious comments and went over on the squat racks. He took the pair of dumbells....but only one at a time!!

Unfortunately for him that's where we were headed next and I stiffled a laugh as Maurice jumped on the racks in front of him. Blocked from the mirror, he took the dumbells....one at a time.... back to the other mirror. And began curling slower than before, and even closer to the mirror. I guess it instantly made his biceps bigger!! A surreal scene.