Weightlifting Log

[James Bailey]

Sprints 50m x 3 100m x2

I didn't do any weights today as I forgot to tell Dominique I was coming to train so the gym was closed.

[James Bailey]

Press 55x10

Dips BW+20kgx5

DB Bench 20x10x3

Sled Sprints 30kg 40mx10

Back is doing a bit better, tried squatting but no joy there so more beach work.

[James Bailey]

Bench 60x5, 87.5x5x5

Chins BWx10x3

Hell on Skids, Prowler + 40kg, 20kg sled drag, wearing a 20kg vest, 100m for time.

4:45

Thank you Reto for the stupid idea above. We made a video which will be posted to show our stupidity. I had a brutal hangover and so this was not fun, not least of which was the thumping headache that started halfway through and went away about 2 hours later. I had to lay on the ground for about 15 mins before we could even put the stuff away.

[James Bailey]

Originally Posted by Chae Cramb

How's training been this week, any progress on the back?

Sprinting and plyos both result in very high forces travelling through the body. If you can do them without a problem I'm sure you should be able to find some strength exercises you can do. The most obvious thing would be any form of single leg work that lets you keep a neutral spine (ie. not pistols). They can put a bit of pressure on the SI joint if you're not able to stabilise the spine laterally under load just now, but if you can sprint it should be fine. Depending on how bad it is you may also get away with front squats as long as you stick to weights that you can maintain good position with.

If none of that stuff is an option I'd just go with some of the weighted stair climbs you're doing along with good old leg presses, leg extensions and leg curls. Just be careful not to go too low with the leg presses as that will eventually put pressure on the SI joint too. Heavy sled dragging would also be an option if you have access to it.

Yeah training has been so so. I just posted up my log that I had forgotten to do till now. My back is a lot better, I can at least get into a proper pulling position and into the bottom of a squat without pain. Though I am still going to give it a rest for a couple of weeks. Firstly as I am away working in another city and won't have access to a gym. Secondly as I have found that joint injuries need the rest and respite. So I will continue with my random training that has been going on for the past two weeks for another two weeks. I wil try pistols, plyos, handstand stuff, sprints and other bodyweight work along with mobility work for two weeks then hit the weights again. SI joint is a pain in the ass. I found lunges worked well but haven't done them since, FS was not great, BS was worse.

How's your training going? Have you started logging yet?

[James Bailey]

So the past months training has been very limited due to this back injury. I have just had my first week back into proper training but here is what preceded it. No sprinting or any lowerbody work really as it all aggravated my back so I decided to just do what ever I could do.

Wednesday02. 06.2010

SN Drills

Press 50x5, 60x5x3

Pull Ups BW x10x3


Monday 07.06.10

Press 60x5x3, 50x10

Pull Ups BW x5x5

Wednesday 09.06.2010

Bench 60x5, 85x5x3

Ring Rows BW x15x3

Pull Ups BW x5x3

Friday 11.06.2010

Press 40x5, 62.5x5x3

Chins BWx 12x3

Wednesday 16.06.10

Bench 60x5, 85x5x3

Chins BW x12x3

[James Bailey]

SN 50x1x5, 60x1x5

C&J 65x2, 70x1, 80x1, 90x1

First day of oly lifting as a test to see how my back felt as it was much better all last week. It went well, lost some strenth but started experimenting with a different starting position for the lifts and they felt much better.

[James Bailey]

BS 60x5, 90x5, 110x5x3

Press 40x5, 60x5x3

Chins BW x10,12,10

I forgot to mention the other thing too, I am starting a new program for a while now. It will be Justin Lascek's novice weightlifters program outlined in this post I will follow it as written for some weeks till my strenth is up then at some point switch it up a bit and add front squats in on Friday instead of BS. I might then start shifting the programming into something more Bulgarian but that will be a long time after gaining a lot of strength and bodyweight. I am going to snatch to a max for the day on a Monday instead of Wednesday as I have found that snatching is very much affected by fatigue in my case whereas C&J is not to such a great degree and I would rather that the skill work needed in the snatch is not compromised by and accumulated fatigue from two training days. Especially when going for a max.

I have lost 7 kg aft.er 6 weeks of no squats or pulls of any kind. I weigh around 86kg at the moment, not to worry though I'll put it back on in short order. I will do a couple of chosen assistance exercises, good mornings, GHR, planks and dumbell rows. Though I am going to wait a couple of weeks before implementing them properly partly as I have a lot of stuff going on in the next two weeks. Including moving flat...

[James Bailey]

C&J 60x3, 80x2, 90x1, 95x1, 100x1

SN 60x1x5

BS 60x5, 90x5, 115x5x3

Bench 60x5, 92.5x1, 87x5x5x3

DL 70x5, 110x5, 130x5

DB Rows 35x20x1

So I combined Thursday and Friday's workouts as a couple of friends and I drove to London later that night and I wanted to get in all my training for the week. We went to see Pearl Jam play Hyde Park last night, which was awesome. Ben Harper was also playing who was also awesome but his set was a little short, though he did come up and play with Vedder and co. later on.

The lifts were pretty tough, 100kg felt really heavy, I tried cleaning it a second time but got pinned in the bottom and bailed. My legs feel pretty weak. My Jerks are a little better now though, I started splitting left foot forward which seems to be better for me. By the time I got to snatching I had a lot of trouble getting out of the hole so I just did a few reps then failed a few so stopped and went to squat. BS was damn hard but I got all my reps and with few days rest now, well rest relatively. I should be fine for Monday. Bench fail on second rep and I then realised that I had miscounted and put on 5kg too much...nice. DL was fine, I will do them from the same start position as my cleans as I like that start position.

[James Bailey]

SN 40x5, 60x1, 65xffff

C&J 60x2, 80x2, 90x1x10

GHR BW x10x3

Tired after driving 3000km over three days with two friends

[James Bailey]

BS 60x5, 90x5, 117.5x5x3

Press 40x5, 62.5x5x3

Chins BW x 14, 12, 10

GHR BW x10

Squats are really tough even now. Press is fine though.