I’m really not well as I write this, not with anything serious, so don’t worry… I’m just not well in general meaning my concentration levels are low and typing this will probably feel like a slog…
Eitherway, It’s nearing the end of the month so its time to shout loud about the PB’s everyone has hit this month!
Jen has been cruising along nicely adding to her Push Press and taking a 5RM PB of 45kg while focussing on the technical aspects of the Snatch and C&J.
Paul hit a nice PB in the Squat of 125kg which is +5kg on his max. We’re a little disappointed we didn’t add to his Push Press PB but training up to that had been a little spotty with holidays.
Joes main focus right now is the Squat and he’s flying hitting plenty PBs along the way but peaking so far at 225kg x3 beltless. 240kg is incoming this month, I can feel it.
We’re out of Xenas ankle rehab (Running is bad kids) and aren’t limited by it anymore… Although we still have to keep and eye on it, because of that it’s allowed us to go heavier and she’s hit PBs in the Snatch at 30kg, Squat at 68kg x10 and in a Clean variation of .Clean DL + Low Hang C&J at 31kg which is now actually her C&J PB. Xena’s been struggling with the Jerk recently as that was the main movement her ankle wouldn’t allow her to perform, once we get a grasp on technique again, there’s going to be more distance between her Snatch & C&J numbers. In the Squat 70kg x10 will fall equalling her 5RM back squat… I’m very excited for this!
Jo has hit plenty of PBs this week, some of them ‘cheap’ in his words, but i’ll keep it in list form for ease.
Push Press - 97.5 x5
Push Press - 100 x6
Deadlift - 230kg x4
Deadlift - 235kg x3
Farmers - 135kg p/h x15m in 11.7 secs
Farmers - 125p/h x30m in 21.2 secs
Front Squat - 140kg x1
Strict Press - 75kg x3
Strict Press - 80kg x2
Trap Bar DL - 240 x5
Deadlift - 240 x3
He’s ticking along nicely and we’re looking good for some PBs at Newcastles Strongest!
Olivias been making great progress while focussing on upping all of her 5RMs, During which we’ve taken a Squat for 95kg x5, Snatch Deadlift for 75kg x5, the Push Press for 50 x5 and 52.5kg x5 while also PBing the Pendlay row at 52.5kg x10.
Marie hit some 1kg PBs in the Snatch and C&J and for the life of me I can’t remember them and what they were. Since then though, she has been working around some naughty knees, which means we’ve had to change our planned sessions. Thats ok though, because it allowed us to switch some focus and in doing so she hit PBs in the Power Snatch & Power Clean (both off blocks). Niggles don’t have to be a death sentence for progress. Often if you switch your focus to what you can do rather than keeping it on what you can’t, you’ll make progress in other areas that you can then apply to your main goals once you’re back to full strength.
George Forster one and only focus last month? A 300kg Deadlift! And what a deadlift it was… Imagine not just having the physical capacity, but the mental capacity to hit your first 300kg deadlift for a double! Here was the progression through the weeks:
Deadlift - 280kg x3
Deadlift - 285kg x2
Deadlift - 290kg x2
Deadlift - 300kg x2
Nothing fancy, just a solid linear progression from week to week where we drop the reps as needed. He also hit a PB in the Farmers hold too of 147.5 p/h x 20 secs.
Lastly we move onto Sean who has been making good progress overhead taking the axle for 1 clean and 5 press at 115kg for a new 5RM putting him in good shape for Newcastles Strongest.
Thats it!
I’ll not write much more because frankly, i’m struggling to focus…
I will leave you with a nice framework to use if you’re getting niggles and need to change your program.
Step 1: Identify the movement that is setting off the problem.
Step 2: Change the movement to something that doesn’t set off the problem (Different movement / lower load / lower volume) while strengthening the problem area.
Step 3: Once it’s settled, slowly add the movement that was causing problems back in at dosages that don’t cause problems.
Step 4: Look to build this over time, back to normal levels.
Right, thats me done.
Until next time
Adam
