2013- IT'S TIME TO GET IT ON! and other such motivational mantra.

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shortandmighty		...	15-01-2013 @ 19:47
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	Monday 14/1/13 531 Week 2 Strict press W/ups to: 56.5x3 65x3 72x5 Not too hard Power clean and push press 75x3 85x3 95x3 This was hard, messed up the 2nd clean and tweaked the forearm. Pull-ups 50 In blocks starting at 10 Kroc Rows 75x6 too heavy, form rubbish 65x8 65x8 Standing weighted crunches 3x15 Going to have look at my routine and probably move bench to Monday and do shoulders with squats. I'm not giving my shoulders enough rest after log on Sundays so I can't give everything to the pressing.

Leggiez		...	15-01-2013 @ 20:08
Has a long back. Member 2322, 2464 posts SQ 260, BP 175, DL 312.5 747.5 kgs @ 105kgs UnEq	Stricting the day after log doesn't seem a great idea , you definitely need to get that programming tweaked m8. Good to see the 100kg log is a gimme now though

Benvie		...	16-01-2013 @ 21:19
embarrasingly poor bench Member 2684, 4043 posts SQ 240, BP 135, DL 275 650.0 kgs @ 103kgs UnEq	Training looks to be going well at the minute mate, like mark says though heavy press 2 days on the trot is never going to end well, press has come on lots though.

Rodger		...	17-01-2013 @ 13:05
salad dodger missing Member 1805, 10367 posts SQ 215, BP 121, DL 240 576.0 kgs @ 100kgs UnEq	Post Edited: 17.01.2013 @ 13:06 PM by Rodger shortandmighty said:Monday 14/1/13 531 Week 2 Strict press W/ups to: 56.5x3 65x3 72x5 Not too hard Power clean and push press 75x3 85x3 95x3 This was hard, messed up the 2nd clean and tweaked the forearm. Pull-ups 50 In blocks starting at 10 Kroc Rows 75x6 too heavy, form rubbish 65x8 65x8 Standing weighted crunches 3x15 Going to have look at my routine and probably move bench to Monday and do shoulders with squats. I'm not giving my shoulders enough rest after log on Sundays so I can't give everything to the pressing. Nice strict and pull up volume! Some heavy rows that - did fancy doing an all out high rep set Im still wondering wheather to do push press (log) at same time as strict(log) like you do with oly bar. Prob better. What are Standing weighted crunches? Just seen youve done 100x2 log - Nice work mate

shortandmighty		...	17-01-2013 @ 15:13
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	Cheers boys. The routine is going to be rearranged next week. Rodger I find the high volume pull ups really help conditioning. I was disapointed with 2x100 I tripled it a couple of weeks back and the doubled 105.

shortandmighty		...	17-01-2013 @ 17:46
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	Rodger, cable weighted crunches is like doing crunches stood up with the pulldown bar held behind the head to add weight, they work really well. Wednesday 16/1/13 531 Week 2 Deadlift w/up up to 3x170 3x195 7x220 Not bad only 1 short of comp PB Speed deads 200x3 x5 Seated straight leg rows 3x15 ascending weights Shrugs 200x8 x3 Supposed to do hanging leg raise, but was knackered now.

Rodger		...	17-01-2013 @ 18:22
salad dodger missing Member 1805, 10367 posts SQ 215, BP 121, DL 240 576.0 kgs @ 100kgs UnEq	Awesome work on deads. That mixed grip too?


Leggiez		...	17-01-2013 @ 18:24
Has a long back. Member 2322, 2464 posts SQ 260, BP 175, DL 312.5 747.5 kgs @ 105kgs UnEq	Cracking repping that Dave , 7 @ 220 is not to be sniffed at

shortandmighty		...	17-01-2013 @ 18:48
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	Rodger said:Awesome work on deads. That mixed grip too? Unfortunately that was with straps, my hands are pretty destroyed and sore at the minute between work and training, my grip is strong enough for it but after about 3 reps my hands feel like they've been dragged over a cheese grater.

Samthepigman		...	17-01-2013 @ 18:53
See You Next Tuesday Member 2254, 3824 posts SQ 240, BP 165, DL 300 705.0 kgs @ 89kgs UnEq	Nice 220 x 7

shortandmighty		...	17-01-2013 @ 18:56
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	Samthepigman said:Nice 220 x 7 Thanks Sam. Starting to feel strong again.

Rodger		...	17-01-2013 @ 19:55
salad dodger missing Member 1805, 10367 posts SQ 215, BP 121, DL 240 576.0 kgs @ 100kgs UnEq	Still very good I mean hell ive spent 2 years using straps

shortandmighty		...	17-01-2013 @ 20:07
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	Rodger said:Still very good I mean hell ive spent 2 years using straps I hardly ever used to use straps but the last few months my hands have got so sore anything over 200 for reps feels like handfuls of glass.

shortandmighty		...	18-01-2013 @ 22:28
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	Friday 18/1/13 531 Week 2 Squats w/ups to: 3x140 3x160 8x180 pussied out at 8, 10 was there if I had a spotter. Front Squat 70x5 110x5 130x3 +1f legs went 110x10 not pleasant. Bench w/ups to: 3x95 3x110 4x122.5 hard! 122.5x1 paused, close grip 122.5x1 Paused, wide grip Seated Incline log press 85x5 x3 90x5 Decline hands together press ups 10x3 Another pretty good session. Was aiming for 8 on the squats so happy to hit that and still have some left in the tank. Bench felt quite hard but I did work that on 100% of 1rm instead of 90% so may have to change that.

shortandmighty		...	20-01-2013 @ 18:02
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	Sunday 20/1/13 So popped over to have a session with Legiez today. Axle (all continental cleans) bar (35)x10 75x5 85x5 95x3 105x2 clean was good, had to readjust for 2nd rep 105x2 Cleans were much better but shoulders felt horrible Monster Dumbell 49x5 54x3 59x3 64xf had to have a little word with myself 64x2 64x3 much better, rep pb 69 xf xf Xf almost had it every time, third was locked out but unstable. Stones 64,82,100 all to 60" 120 to 54 135x2 to 54" 160 many fails, couldn't even lap it today! 135x4 hamstrings went 135x2 Done. Axle still needs more work, the cleans were good but struggled with the transition from leg drive in the press. Everything else was ok. Not sure why I struggled so much with the 160 stone.

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