Take the Power Back.
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Friday 21/02/2014
Power clean split jerk to 110kg (120kg miss)
Squat - beltless, paused to 120kg x 5 PB
Press to 80kg x 5 PB
RDL to 150kg x 5 PB
Calf raise 135kg x 15,15
Blue band pull aparts x 15,15
Crunches x 15,15
Decent
Power clean split jerk to 110kg (120kg miss)
Squat - beltless, paused to 120kg x 5 PB
Press to 80kg x 5 PB
RDL to 150kg x 5 PB
Calf raise 135kg x 15,15
Blue band pull aparts x 15,15
Crunches x 15,15
Decent
Monday 24/02/2014
Low hang clean to 120kg PB
Squat to 150kg x 4
Bench press to 125kg x 5
Pull ups to BW+25kg x 5
GHR 10kg x 10, 10
Sit ups BW+10kg x 10, 10
Rear DB Raises 12.5kg x 10, 10
Cleans were peachy today, very pleased. Knee was pretty well behaved during squatting but conditioning was a bit down due to low squat volume lately.
Low hang clean to 120kg PB
Squat to 150kg x 4
Bench press to 125kg x 5
Pull ups to BW+25kg x 5
GHR 10kg x 10, 10
Sit ups BW+10kg x 10, 10
Rear DB Raises 12.5kg x 10, 10
Cleans were peachy today, very pleased. Knee was pretty well behaved during squatting but conditioning was a bit down due to low squat volume lately.
Tuesday 25/02/2014
Low hang snatch to 80kg, 85kg miss
Very rushed today and very beaten up from yesterday so binned the session.
Low hang snatch to 80kg, 85kg miss
Very rushed today and very beaten up from yesterday so binned the session.
Post Edited: 27.02.2014 @ 12:47 PM by VanillaGorilla
Wednesday 26/02/2014Low hang snatch to 80kg
Power clean + jerk to 90kg x 2
Squat to 160kg
PP 75kg x 10
Rows 75kg x 10
Thursday 27/02/2014
Hip snatch + low hang snatch to 75kg
Clean jerk to 110
Pull to 160kg
Press to 50kg x 15
Pull ups x 10
Lots of short sessions this week. Rammed timetable and feeling beaten up, having said that, they're going well!
Friday 28/02/2014
Bench press to 120kg, 130kg, 140kg
Superset Bench 100kg / Pull ups for 3 x 10
Assorted upper bodybuilding nonsense and shoulder rehab
Bench press to 120kg, 130kg, 140kg
Superset Bench 100kg / Pull ups for 3 x 10
Assorted upper bodybuilding nonsense and shoulder rehab
Good to see the lifting is going well. What are you weighing in at now?
Would strengthening the RA help keep the lumbar spine tight during deadlifts?
VanillaGorilla said:
RA is rectus abdominis, the '6 pack' ab muscle. Primary function is for flexing the lumbar spine, so to have a mobile lower back you must have a strong RA otherwise, as I can attest to, your erectors overpower it somewhat and tighten everything up.
RA is rectus abdominis, the '6 pack' ab muscle. Primary function is for flexing the lumbar spine, so to have a mobile lower back you must have a strong RA otherwise, as I can attest to, your erectors overpower it somewhat and tighten everything up.
Would strengthening the RA help keep the lumbar spine tight during deadlifts?
VanillaGorilla said:In terms of antagonist action and pelvic rotation, yep
Do you mean rotation or tilt? Yep, just being a cnut for the sake of it. ; )
Training looks great, really impressive after the injury. Just gone back to some oly work myself and am loving it. Apologies if you have already said and I've missed it but what goals are you working on at the minute?
Aye tilt 
I'm sort of thinking about working towards adding WL and PL national finals, to make a collection with SM. Really though just trying to get stronger and enjoy what I'm doing
I'm sort of thinking about working towards adding WL and PL national finals, to make a collection with SM. Really though just trying to get stronger and enjoy what I'm doing
dr_hazbun03/03/14 @ 17:30
VanillaGorilla said:
Weighing a paltry 106kg
Weighing a paltry 106kg
Lol. I would be a MONSTER at 106. All relative I know.
Good work with the return to lifting mate.
dr_hazbun said:
Lol. I would be a MONSTER at 106. All relative I know.
Good work with the return to lifting mate.
Lol. I would be a MONSTER at 106. All relative I know.
Good work with the return to lifting mate.
we all want to see this!
legendry upper gi surgeon in north west probably weighs 106 though i doubt much of that is muscle
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