If in doubt do some squats!
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| glen_danbury |  | ... | 15-12-2014 @ 20:35 |
 Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | tonight squats 60kg x 5 80kg x 5 100kg x 3 120kg x 3 140kg x 1 - long pause 160kg x 1 - belt on 167.5kg x 12 oh press 60kg x 1 65kg x 1 67.5kg x 12 wide grip pull ups bw x 5 + 8kg x 5 + 10kg x 5 Bulgarian split squat 22kg dumbells x 8, 8 - each leg jerk into squat +being neck jerk bar x 3 30kg x 3 40kg x 3 50kg x3 - a great exercise I am going to use as warm up for squats - want to hit 80kg x 3 on this. | ||
| glen_danbury | | ... | 17-12-2014 @ 14:39 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | not a bad session considering it was on severe sleep deprivation snatch bar x learning complex 40kg x 3 50kg x2 60kg x 2 70kg x 2, 2 - ugly, ugly, ugly 60kg x 3 - not any better clean and jerks 60kg x 2 70kg x 2 80kg x 2 front squats 100kg x 5 120kg x 3 135kg x 6 – pb and puts me on for a 160kg max pendlay rows 60kg x 10 70kg x 10 ez curls 20kg x 15, 15, 15 | ||
| glen_danbury | | ... | 17-12-2014 @ 20:28 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | that time of year goals for 2015 front squat 180kg back squat 240kg deadlift 260kg clean and jerk 130kg snatch 100kg lets do this! | ||
| glen_danbury | | ... | 19-12-2014 @ 16:39 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | limited sleep again but it didn't hit me too much. deadlifts 60kg x 5 hook grip 100kg x 3 140kg x 1 160kg x 1 belt on alternate grip 180kg x 15 - wanted 20! bench 60kg x 5 80kg x 3 100kg x 13 low bar squats 60kg x 5 100kg x 3 140kg x 1 150kg x 5 170kg x 3 190kg x 5 - deep and easy. indicates a 220kg is there lat pull downs 40kg x 10 60kg x 10,10 lat raise 8kg bells x 20, 20 | ||
| glen_danbury | | ... | 22-12-2014 @ 17:34 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | made some errors in loading today jerk into squat ibto behind neck jerks bar x 3 40kg x 3 50kg x3 60kg x 3 squats 60kg x 3 80kg x 3 100kg x 3 120kg x 1 140kg x 1 150kg x 8, 8, 8, 8, 12 - should have been 147.5kg. happy with this as form spot on ATG overhead press 60kg x 1 65kg x 8, 8 - should have been 58kg 60kg x 8, 8 high hang snatch bar x 3 30kg x 3 40kg x 3 pull ups bw x 10, 6 ez curls 20kg x 10 | ||
| glen_danbury | | ... | 27-12-2014 @ 22:11 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | today deadlifts 60kg x 5 100kg x 3 140kg x 2 160kg x 8, 8, 8, 8, 8 - hip was feeling slightly off bench 60kg x 5 80kg x 3 90kg x 8, 8, 8, 8 low bar squats 60kg x 5 100kg x 3 140kg x 5 155kg x 5 175kg x 4 - wanted five but hips felt off - couldn't have gotten any deeper though lateral raises 10kg x 20, 20 | ||
| glen_danbury | | ... | 30-12-2014 @ 17:53 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | trained at 1RM. great gym jerk into squat + behind the neck jerk bar x 3 30kg x 3 50kg x3 70kg x 3 - pretty easy squat 100kg x 3 140kg x 2 165kg x 8, 8, 6 - wanted 10-12 on last one but went down lost tension on seventh rep. annoyed overhead press 60kg x 3 65kg x8, 8, 6 - samething as squats. pendlay rows with hook grip 60kg x 10 80kg x 10, 10 glute ham raises bw x 8, 8 unilateral loaded sit ups 12kg x 8 - one set either side | ||
| glen_danbury | | ... | 02-01-2015 @ 18:03 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | deadlifts 60kg x 5 100kg x 3 140kg x 2 - hook grip beltless 160kg x 2 belt on alternate grip 180kg x 8, 8, 10 bench press 60kg x 3 80kg x 3 100kg x 8, 8, 8 low bar squats 60kg x 3 100kg x 3 145kg x 3 165kg x 3 185kg x 3 - deep and easy incline dumbell press 40kgs x 8, 8 ez curls 30kg x 10 35kg x 10 decent enough session to kick the year off. new bars at the gym - goldilocks bar, not too sharp, not too smooth, just right! fairly stiff too. hoping to hit 10-12 next week with 195kg in deads and 5 with the same weight in low bar squats | ||
| glen_danbury | | ... | 05-01-2015 @ 09:35 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | today jerk into squat + behind the neck jerks bar x 3 30kg x 3 40kg x 3 60kg x 3 - left it there as wasn't feeling good in shoulders squats 60kg x 3 80kg x 3 100kg x 3 120kg x 1 140kg x 1 160kg x 1 belt on 170kg x 1 180kg x 8 - wanted 9-10 but considering how crap I felt going in this was good - puts me on for a 225kg max cleans 60kg x 3 70kg x 1 80kg x 1 + f - no rotation in the bar behind the neck snatch grip jerks 60kg x 3 70kg x 3, 3 unilateral loaded sit ups + hyperextension circuit 5 mins AMRAP 5kg x 70 reps new gym environment. Decent bars for powerlifting but need a better rotating bar for olympic lifts. | ||
| JohnGym | | ... | 05-01-2015 @ 11:59 |
 Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | Outstanding squats. | ||
| glen_danbury | | ... | 05-01-2015 @ 13:15 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | its getting there. looking at last cycle and did five or six with 188kg so unsure whether this is an improvement. thing is I seem to be good with repping submaximal weights. add ten kg and I go to pieces | ||
| glen_danbury | | ... | 06-01-2015 @ 19:48 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | today snatch learning complex as warm up snatch balance bar x5 40kg x 3 50kg x3 60kg x 3, 3, 3 snatch 60kg x 3, 3, 3 - all power snatched to much snatch pulls 80kg x 4, 4 pull ups bw x 5, 5, 5 snatches were not great - being too eager. next week will possibly move to high hang snatches with a lighter weight. pulls were too heavy to focus on positions too. aim is to let the pulls and snatch balance to get me used to both the pulling and receiving. high hang snatches to work on moving between the positions - hoping anyway! | ||
| glen_danbury | | ... | 07-01-2015 @ 21:48 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | third session in a row this week with my new schedule. bench press bar x 5 60kg x 5 80kg x 3 90kg x 3 100kg x 1 107.5kg x 10 incline dumbell press 40kgs x 5 44kg x 4 40kg x 5 front squat 60kg x 3 80kg x 3 100kg x 5 120kg x 3 140kg x 4 - pb dips and lateral raises AMRAP circuit 5 min bw, 8kg loads = 90 reps seated dumbell curls 12kg x 15 very happy with front squats considering hips and back felt tight. if had been feeling 100% would have pushed it more and think five to six would have been there. truly want that four plate a side front squat by the end of the year. | ||
| glen_danbury | | ... | 09-01-2015 @ 11:42 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | higher rep session at monster gym deadlift 60kg x 5 100kg x 5 140kg x 2 160kg x 1 180kg x 1 - hook grip and beltless 192.5kg x 12 - belt and alternate grip machine rows 3x12 close grip pull downs 4x12 low bar squats 60kg x 5 100kg x 3 140kg x 1 150kg x 5 175kg x 3 195kg x 5 - just about in | ||
| glen_danbury | | ... | 09-01-2015 @ 11:43 |
Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | possibly an extra inxh or two but happy aa at end of session http://youtu.be/OVjtD2xSSXc could have opened my legs more and sat between legs. could have blown into lowerback to stabilise spine more happy enough at the end of session | ||
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