NEW YEAR NEW GOALS -establish my name in the opens

sat 28th dec

deadlift - no straps

60kg x 3 x 3
100kg x 3 x 3
140kg x 3 x 2
180kg x 3
220kg x 3 -add belt
250kg x 3

stiff leg doh deadlift - no belt/straps

100kg x 5
140kg x 5
160kg x 5
180kg x 5

pull ups - cut out bottom 3rd rom

4 x 6 30 sec rest between sets

Monday 30th dec

log clean & push press

82.5kg x 2
87.5kg x 2
92.5kg x 2
102.5kg x 2

log clean & strict press

82.5kg x 2
87.5kg x 2
92.5kg x 2

Viking press

80kg added 3 x 5
+120kg x 3
+150kg x 1 / 1f2
+140kg x 4 / 4f5

Thursday 2nd Jan 2014

front squat - belt no sleeves/wraps

60kg x 2
100kg x 3
120kg x 3
140kg x 3-add belt in
160kg x 3
170kg x 3 pb

log clean & push press - belt no sleeves/wrist wraps

82.5kg x 3
87.5kg x 3
92.5kg x 3
102.5kg x 3

log clean & strict press- belt no sleeves/wrist wraps

82.5kg x 3
87.5kg x 3
92.5kg x 3

Strong front squats.

Do you like squatting in weightlifting shoes (if you now are)?

yeh pal , when previously front squatting especially going beyond parallel I would limp out of the session afterward literally , with the shoes im not experiencing any of that at all , muscles are far more sore than knees and tendon still adapting to them, logging with them I don't feel as beat up in the lower back anymore as well

Friday 3rd Jan

deadlift - belt no straps

60kg 3 x 3
100kg 3 x 3
140kg 2 x 3
180kg x 2
220kg x 2
265kg x 2

stiff leg doh deadlift thumbless - no belt/straps

140kg x 5
160kg x 5
190kg x 3
215kg x 1

pullups - cut off bottom 3rd rom

4 x 7 reps - 30 sec rest between sets

How do you deadlift 215 without using your thumbs? You must have giant hands and a mong grip strength.

it helped having a women watching (not mine lol),pullups at 124kg etc helps,1 thumb is f**king useless anyhow since I f**ked it up before Boltons or rather my brother did , grip has improved steadily since work picked up past couple month

What stops the bar from rolling straight out of your hands?

I'm going to have to try this to see just how hard it is...

stand right up to the bar zero space , straight line as possible (which is the main reason im doing them) also using a decent knurled deadlift bar might be ivanko not sure but not as sharp as mo-power one I used to use

I'll try it and see how I get on.

Has Shane got an Ivanko bar?

yeh it's pretty recognisable I thought in the recent deadlift vids , had to use it for front squats yesterday as usual bar was being used and probably stick with it as it wasn't too springy so as to put me off, other newish bar is a eurosport thick bar inbetween normal barbell and axle thickness

Monday 6th jan

log clean & push press

82.5kg x 4
87.5kg x 4
92.5kg x 4
102.5kg x 4

log clean & strict press -dead stop reps

82.5kg x 4
87.5kg x 4
92.5kg x 4 pb

flat bench 2 sec paused

60kg x 2
100kg x 2
120kg x 2
140kg x 1
145kg x 1 -paused pb

add slingshot

150kg x 1
160kg x 1
170kg x 1
180kg x 1 pb right arm out of sync not fluid lift
175kg x 1 better more fluid

close grip bench complex

120kg - 2 paused/2tng/3 partial bottom 3rd/2 tng x 2 sets

face pulls foot against lat pulldown seat-(heavier stack)

6 x 20 reps

Tuesday 7th Jan

deadlift

60kg 3 x 2
100kg 3 x 2
140kg x 2
180kg x 2
220kg x 2 add belt
240kg x 2
270kg x 2 - no straps pb

pullups

5 x 8 reps

core work

Wednesday 8th Jan

log clean & push press

85kg x 2
90kg x 2
95kg x 2
100kg x 2
105kg x 2

log clean & strict press

85kg x 2
90kg x 2
95kg x 2