2014-06-17 - Craig - Sumo Deadlift, Hang power clean, Press

AMRAP in 3:00
5 Deadlifts (technically correct throughout)
5 Hang power cleans
5 Push presses
Rest 2:00
Repeat 2x

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Recycled an old one.

http://youtu.be/TrzGv2bHzvQ

AMRAP 3
5 x 20kg Deadlifts
5 x 20kg Hang power cleans
5 x 20kg Presses
Rest 2:00
Repeat 2x

1. Deadlifts
• Feeling more comfortable
2. HPC
• I have no idea what these look like. IT was mostly a case of "do something that remotely resembles the movement" and hope it wasn't to far off.
3. Press
• Getting better. Guess I need practise.

Overall

• Slow as, but whatever.

2014-02-13 - Craig - Push press, Squats, Burpees

3 rds of
3:00 on 3:00 off
5 Push press
7 Squats
9 Burpees

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http://youtu.be/4N7AbLqSBqw

3 rds of
3:00 on 3:00 off
5 x 20kg Push press
9 Squats
9 Burpees

1. Push press
   • I actually got that lower into the dip and go again some of the time, yay!
   • Core wasn't tight enough, back was extending  a bit too much at times.
   • Slowing down would be good.
2. Squats
   • I didn't read the number correctly in the morning light, sorry.
3. Burpees
   • They're still yuck.
   • By the 3rd round my shoulders were feeling  reasonably comfortable

Overall

• I would have liked to have made 2 whole rounds.
• On the other hand, I rushed some of the movements, so ...

2014-02-07 - Craig - Push-press, KTE

12-9-6
Push press
Knees to elbow
Rest 3:00
Repeat once

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Recycled an old one

http://youtu.be/T8NblCu0jFM

12-9-6
20kg Push press
Knees to elbow
Rest 3:00
Repeat once

1. Push-press
   • A lot happier with those this time. Some actually felt pretty good.
2. KTE
   • Better than before.
   • Right shoulder is still doing something I don't like, i.e. hurting.
   • Not as easy as they once were and I don't know if that's good or bad.

Overall

• Not exactly great flow, but a better performance I think

2014-01-22 - Craig - Push-press, Step-ups

15-12-9
Push press
Step ups

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Borrowed one from Lynette

http://youtu.be/J5hfWtKhPzg

15-12-9
20kg Push press
16" Step ups

1. Push-press
   • They felt OK.
   • Reasonably solid, reasonably on track.
   • Yes, I know, still push-jerking. Soprry.
2. Step-ups
   • Left leg didn't feel wonky, not sure that it was tracking as well as it should.
   • Really lost count, my head kept drifting off.

Overall

• Can't find a lot to complain about. I'll work on that.

2013-12-20 - Craig - Push-press, KTE

12-9-6
Push press
Knees to elbow
Rest 3:00
Repeat once

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http://youtu.be/6Xtq18cO8o8

12-9-6
20kg Push press
Knees to elbow
Rest 3:00
Repeat once

1. Push-press
   • Some were push-jerks, sorry, I'll work on that.
   • And of course the dynamic nature of the whole thing meant that I gad as much trouble as usual locking out, so more face pulling.
   • Started to figure out that I'm craning my neck up as I press which carried over to the lockout and tried to keep my gaze slightly down. I can see that it worked at some points.
2. KTE
   • Very hard, frighteningly so, usually these are pretty easy for me.
   • My right shoulder was doing something weird. It felt like it was rotating forward and I couldn't get it to sit back. It was quite uncomfortable at the time, but a few days later has not caused any problems. Some stretching since has helped.
   • Unfortunately I carefully positioned the camera behind a pole that is perfectly placed to stop me from seeing what my right shoulder was doing and how it was different than my left.

Overall

• A generally uncomfortable workout that shouldn't have been.

2013-10-03 - Craig - Deadlift, HPC, Push-press

AMRAP in 3:00
5 Deadlifts (technically correct throughout)
5 Hang power cleans
5 Push presses
Rest 2:00
Repeat 2x

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AMRAP 3
5 x 20kg Deadlifts
5 x 20kg Hang power cleans
5 x 20kg Push presses
Rest 2:00
Repeat 2x

1. Deadlifts
• I wasn't sure whether to load up the deadlift and strip it back for the other movements so went with the lightest option.
• Not the perfect form you asked for, sorry,
2. HPC
• Umm, "I've seen worse".
  Admittedly not on anyone who could move any actual weight.
3. Push press
• From not being able to push jerk at all, now I can't stop myself.
• Shoulders were still tight and it was a struggle to hit the corner at the top.

Overall

• Logistics of the shed obviously worked against me.
  Probably should have faced the camera in the push-presses.

Deadlifts and non-bouncy WOD

3 x 145kg Lifetime PR
12 x 100kg
Really thought that was 15 reps.

Not 1000% happy with my positioning.
It was a little more difficult than it has been to set up and that cries lack of mobility to me.
Still, I did it, so now I aim a bit further.
Never thought I'd lift that much. I gave up hoping years ago. This is cool.

Then
5RFT
10 x 30kg push-press
5 pull-ups

8:35

1 1:08
2 1:32
3 1:41
4 2:10
5 2:03

I thought I could get that bouncy fast cycle thing going on the push-presses like the strong guys do, but I lacked one essential element, being strong.
Pull-ups. I used to have a kip, darned if I can find it now.

Press, Push Press, Push Jerk 080428

Press
1 x 50kg
1 x 52.5kg old PB
1 x 55kg PB
1 x 55kg fail
1 x 55kg fail

Push Press
3 x 55kg
3 x 57.5kg old PB
3 x 60kg PB
3 x 62.5kg PB
3 x 65kg PB

Push Jerk
5 x 60kg PB by 5kg
5 x 60kg
5 x 60kg
3 x 60kg damaged back


I don't think I damaged the disk or misaligned anything. I think it's muscular. I'm sure hoping it is.
Hurts.

It's the whole weird hip position thing that messes my squats up that did it. I dropped under and wasn't square and the weight pile-drived my back into an odd position my core wasn't strong enough to hold me out of.
Not to tell GD what to do, but if he can get me started on sorting that out when I'm over he'll probably keep me out a wheelchair.

The weights validate my diet, so that's good. I've lost a lot of "size" to go back to the terminology of my bodybuilding days, but I was only worried about that if my strength had dropped. The extra bulk I was carrying was not contributing to anything positive, so it has to
go. It has however been extraordinarily hard to get my head around the more accurate image of myself as a long lean guy and let go of the heavier build I tried for so many years to attain.

So I'm a Lincoln Brigham wannabe rather than a Kempie clone. I can live with that.
No offence meant Kempie.

Shoulder Press, Push Press, Push Jerks 070910

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Compare to 070810.

Shoulder press
1 x 50kg - equals all time PB
1 x 50kg
1 x 50kg
1 x 50kg
1 x 50kg
1 x 50kg
1 x 52.5kg - new PB
(Thought it was 7 sets. I don't know why!)

Push-press
3 x 52.5kg
3 x 57.5kg
3 x 57.5kg
3 x 57.5kg
2 x 57.5kg
3 x 57.5kg
( Realised it was 5 sets so stopped)

Push-jerk
5 x 55kg - PB and much better form than last time. Olympic lift practise pays off!
4 x 55kg - but I'm running out of steam
And my back wouldn't take any more.

I (re)injured it last time I did these, arching too much and at the end tonight I reached the point where I couldn't keep my core tight enough. It would have helped if I'd done the right number of sets of the first two!

Two PBs and proof that I'm getting a much more vertical jerk, so that's good enough. For now.
I'm convinced I should be able to push jerk more than I can push-press. I can feel it. I nearly had it tonight.

Osteopath on Saturday. I hope I hold together that long.

Shoulder Press, Push Press, Push Jerks 070810

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Shoulder press
1 x 40kg
1 x 55kg - failed - misloaded, thought I was doing 45kg, prat!
1 x 50kg - equals all time PB
1 x 50kg
1 x 52.5kg - failed, but I gave it a bloody good shot!

Push-press
3 x 52.5kg
3 x 55kg
3 x 57.5kg
3 x 57.5kg
3 x 57.5kg
All PBs, even for a single. Never had that much weight over my head before. Ever.

Push-jerk
1 x 57.5kg - failure to launch. Complete lack of technique.
5 x 50kg - struggling
5 x 50kg - better
5 x 50kg - got it!
5 x 50kg - got it!
4 x 50kg + 2 failed attempts - too confident, should have waited longer after the last set.
Tweaked my back slightly somewhere in there too, probably early on. Not staying tight enough.
I don't think I've ever done push jerks before?
The difference was in catching what for me is a heavy weight over head, with emphasis on the catch. The weight goes up easily, it's getting everything lined up to catch it that tripped me up.

I didn't video it. I was going to, put a white shirt on and everything!
As per LauraR's suggestion, I will work on push jerks with a reasonable load to get more comfortable with the movement. I was really shocked at how badly I did with the push jerks, I was hoping for 60kg, which would have been a HUGE breakthrough!

Push press

Push press
Subbed dumbbells for barbell because, well, I don't have a barbell.
Haven't done push presses in umm, well, Connor was probably still in nappies.

5 x 6kg dumbbells, way too easy
5 x 12 kg dumbbells
5 x 12 kg dumbbells
5 x 12 kg dumbbells
5 x 12 kg dumbbells

Still pretty easy, but my twingy shoulders didn't feel solid and I want to train again tomorrow, not spend the next few weeks getting over yet another messed up shoulder.

I am so getting a bar so I can do these (and deadlifts and thrusters and cleans and front squats and OH squats and, and, and.........) properly.